ShapeFit.com

[milly]

I see numerous posts recommending the Chad Waterbury Program. Why this program?

What gives this the "edge" over other programs if followed to give muscle definition etc.

[swanso5]

it's a simple, full body plan with easy to follow instructions as well as pictures so basically it saves me a great deal of time explaining everything...most of the time i've found once people have completed this they are won over in the full body vs muscle splits argument and makes things easier from there as they have a grasp of full body workouts and how they are best used for optimal benefits

no real secret reason at all

[gracie]

Hi, just wondering with total body workout , how mwould i make up antagonistic pairs if i was to pick compound only exercises , and use only dumbbells - i did bench press/rows , deadlifts/ bulgarian split squats and then i was stuck
thanks
Gracie

[swanso5]

for strength antagonist pairs are best

for muscle gain antagonist supersets are best

for fat loss lower and upper body s/s or pairs are best

which one are you after?

i'd go for movement pairings over muscle pairings except for legs as deads and squats back to back aren't great but you can work around it:

squat / single leg deadlift variation or deads / singlr lerg squat / lunge variation
row / bench press or push up
chin up / shoulder press

[milly]

Could someone send me link for the Waterbury Method..having trouble finding pictures to relate to and any training programs.

Thanks.

[romiel]

i didnt wanted to make a new post about this.
but i read about a deload week after 4 weeks of training.

so what is the benefits of deload week and how to do it?
also i do it after 4 weeks or after the training program since some programs are 8 weeks long?

thanks

[swanso5]

waterbury method

http://www.t-nation.com/readTopic.do?id=534922

deloading depejnds on your training experience, wt lifted, exercise selection etc...

if you lift for sets of less than 4 reps per set, then deload that exercise to say 3 x 3 at 60% of that 4 rep wt...it's meant to be easy...do this every 4th week

if you lift in the 6 - 10 rep range than deload by decreasing 1 set per exercise...do this every 4 - 6 weeks depending on howyou feel

if you lift using 10+ reps than you should be going heavier anyway so you won't need one probably

programs that are taioroed for 8 weeks aren't meant to have deload weeks more so than they'll have deload type sessions and / or phases built in but propbably deload for a week afterwards or as advised

[gracie]

I am about 23% bf so am really trying to loose fat at the moment. I dont know if i am going to be able to work the tbt waterbury method since my gym is kinda crappy when it comes to weights. I know i mentioned this before but problem is i can bench press for example the 3/ 8 reps with 7.8 kg but next weight 12.6 cant do even one - no adjustable weights. So this week i couldnt increase my load at all in that workout. I presume any freeweight program is going to have same problem with dumbbells that jump from 7.8 to 12.6 kg.

so options for fat loss

purchase adjustable weights for home use -expensive?
use a program that uses body weight only?
or resort back to machines - i know not as effective

Any advice would be great
Thanks

[swanso5]

complain to your gym...you wouldn't be the only one who has run into this problem...what does your membership pay for if they're not putting it back into the business?

i would say buy some equipment but it can get expensive...check out ebay and second hand dealers...all you need is a bench (supports optional), a bench that inclines / declines if you can, adjustable db's/bb's and various wt plates...if you think about it, te obe off cost of ther equipment will easily cover many yrs at the gym