Increasing Weight in Waterbury Method
Moderators: cassiegose, Boss Man
Increasing Weight in Waterbury Method
I'm planning to start Waterbury Method and it says increase weight %2.5 every week. Is that means if I can lift 70 kg (~155 lbs) on bench press should I increase weight to ~72 kg (~159 lbs) next week? Isn't that too light?
why is it too light? Every one is different and by increasing at smaller incriments your body is more likely to gain strength faster hence why a professional like Chad Waterbury would have a 2.5 percent increase instead of more. also you are more likely to hit a plateau faster at a higher increase each week.
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Hey, I think you guys (vamp & christo) make a lot of sense. But in gym, we have weights in the increments of 2.5 kg. Right now I am squatting 50 kg on the bar, i.e. 70 kg. But the minimum weight that I can add is 5 kg (2.5 kg on each side).
The problem is much bigger in rows & presses.
What to do in such a case?
The problem is much bigger in rows & presses.
What to do in such a case?
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Increase the volume at least every workout,gurunathpdesai wrote:Hey, I think you guys (vamp & christo) make a lot of sense. But in gym, we have weights in the increments of 2.5 kg. Right now I am squatting 50 kg on the bar, i.e. 70 kg. But the minimum weight that I can add is 5 kg (2.5 kg on each side).
The problem is much bigger in rows & presses.
What to do in such a case?
let's say :
70KG Squat on 3x10 ? or something similar. You can try 80-85KG on 10x3. Then if you plateau on 10x3 (due to the fact that you can only jump by 5KG) just add a rep every sets, change your rep/set schema etc.
Personally I would stick to 10x3 and add a rep to a workout, and then the other add weights. etc.
Workout 1 on Squat 10x3 70KG
Workout 2 on Squat 10x4 70KG
Workout 3 on Squat 10x3 75KG
Or something similar, depending on your rate of strength growth.
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A good idea too. Tough you would do it over 5 workout ! ?swanso5 wrote:i'd have you do a similar set up:
session 1 - 6 x 3
2 - 7 x 3
3 - 8 x 3
4 - 9 x 3
5 - 10 x 3
increase wt and start again
5lbs is usually the 1-2% increment per workout so 5KG maybe 2-3session.
Well the choice belongs to gurun. Depends on your rate of improvement.
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