Waterbury or other for skin and bones starting point

[whatcott1]

I posted several weeks back asking for a workout routine that I could use to build strength/mass. I'm 6'3" and 175 lbs. I don't have any previous serious lifting experience, and am definitely mostly skin and bones, but then again that's the reason for working out eh?

In the post I think Swanso recommended the Waterbury method, which is great and I'm gonna jump into it in the next day or two if I get confirmation that that would be the best thing to start off with.

I've already found the Waterbury method regimen, and I've got some questions about it.

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The Waterbury Method: Let's Do It!

Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps

Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)

DAY 1

Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds

A1 Dips (If I can't do dips, what can I substitute? And, if I can do them, what format do I use? Go to failure once? 4x6?)

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing (What does superset pairing mean and how does that impact the workout?)

B1 Skull Crushers (Sets and reps?)

B2 Standing Barbell Curls
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 (Can I do sprints instead?)

DAY 3

Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift) (Sets and reps?)

A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises (Sets and reps?)

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 (Again, sets and reps?)

A2 Standing Hammer Curls
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Seated Calf Raises (Sets and reps?)

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 (Not sure what this means at all. Go straight from Leg Curls to Step-ups? Or something more fancy...)

DAY 6

Same as Day 2

DAY 7

Off


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If you all could assist me in those details I'd feel much more confident going into day one.

Thanks,

Mark

[swanso5]

- decline press in place of dips, or any other bench press that isn't already in the program
- a1/a2 are pairings so you'll do 1 set of a1 (dips), rest 60secs, a2 x 1 set (bent row) x 4 cycles
- pairings work way better than straight sets (all sets of 1 exercises in a row)
- sets and reps are what it says for a, b etc so skullcrushers 4 x 6 sa,e as curls
- yeah do sprints...5 x 50m, 30secs rest with a thorough warm up increasing 1 set each session until at 10 sets then increase to 60m and start back at 5 sets
- romanians are 4 x 6
- bench 4 x 6
- calf raises 4 x 6
- no rest between step up legs doing one leg straight after the other and rest before leg curls
-

[spawn]

More info about supersets: http://findarticles.com/p/articles/mi_m ... i_n6137225