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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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 Posted: Fri May 09, 2008 11:24 am Post subject: |
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that first is exactly it...i though i may have made that up...
yes, 100000 times better than curls |
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Achille
Joined: 01 May 2008
Posts: 7
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| Posted: Fri May 09, 2008 6:11 pm Post subject: |
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| According to WM, if I want to gain mass and lose fat I should do BBB - ABBH - TTT - OSC and repaet it 3 times... is there another way I could workout without having to makes 3 times the sames 4 routines ? |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Sat May 10, 2008 12:20 am Post subject: |
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| well that recommendation is a few yrs old i think he's probably changed his stance...basically you want to do the 3/week programs first then move to the 4 day a week ones...do a few of each then try his high frequency program if you have time |
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Achille
Joined: 01 May 2008
Posts: 7
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| Posted: Sun May 11, 2008 9:00 pm Post subject: |
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| What is his high frequency program ? |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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bodhisatvab
Joined: 07 May 2008
Posts: 8
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| Posted: Mon Jun 09, 2008 6:51 pm Post subject: |
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Hi swanso,
Been doing this for 3 weeks and am really enjoying it. However, lately, although I've been following the program to the "T", I am not longer getting tired. Infact I have "room" for 2-3 extra workouts after tht. Am I not doing it right? I tried increasing the weights, but I'm lifting as heavy as i can.
Btw, I've gained some muscle so am quite happy with this. But somehow the workout isn't giving the "kick in the groin" type of exhaustion tht i used to get before.
I've also gained approx 2Kgs in the last 2 weeks. |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Mon Jun 09, 2008 10:25 pm Post subject: |
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| the high frequency program? no don't add in, it increases as you go...you're meant to get better (less tired), that's the point of it...it uses frequency, not intensity to get your gains...keep doing as written...once you get to the 2 a days it will be tougher |
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bodhisatvab
Joined: 07 May 2008
Posts: 8
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| Posted: Tue Jun 10, 2008 3:20 pm Post subject: |
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| swanso5 wrote: | | the high frequency program? no don't add in, it increases as you go...you're meant to get better (less tired), that's the point of it...it uses frequency, not intensity to get your gains...keep doing as written...once you get to the 2 a days it will be tougher |
I'm doing the "art of waterbury" program.
Its as follows:
DAY 1
Barbell Back Squats (RM:
Sets: 10
Reps: 3
Rest: 70 seconds
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows (25Lb)
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a superset pairing
B1 Skull Crushers (15lb)
B2 Standing Barbell Curls (~20Kg)
Sets: 4
Reps: 6
Rest: 60 seconds
Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets
DAY 2
15-20 minutes of medium intensity jogging or GPP work
DAY 3
Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Standing Calf Raises
B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
DAY 4
Same as Day 2
DAY 5
Chin-ups
Sets: 10
Reps: 3
Rest: 70 seconds (between sets)
Note: Utilize a supinated (palms up), shoulder-width hand grip
A1 Decline Barbell or Dumbbell Bench Press
A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
Lunges or Step-Ups
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
Note: No rest between legs
DAY 6
Same as Day 2
DAY 7
Off |
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swanso5
Joined: 16 Jan 2006
Posts: 6890
Location: melbourne, australia
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| Posted: Tue Jun 10, 2008 8:34 pm Post subject: |
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| still keep as is...use more wt if you have to but you still should get all the sets and reps of each exercise |
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bodhisatvab
Joined: 07 May 2008
Posts: 8
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| Posted: Tue Jun 10, 2008 10:04 pm Post subject: |
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| swanso5 wrote: | | still keep as is...use more wt if you have to but you still should get all the sets and reps of each exercise |
Roger tht sir. 
Will finish off the 4 weeks first before changing over to something else. Thanks swanso. |
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