Waterbury Program.

Achille · Post by **Achille** » Wed Apr 30, 2008 10:19 pm

Hi,

I used to train for 2 years, but I stopped since I had injury. Now, im thinking about going back in the gym, but I don't want to spend hundreds of dollar into personnal workout like I used to do.

I heard about the Waterbury workout, but I don't know much about it... Is this a real good serious program ? Can we download this program anywhere or we have to buy it on the internet ?

Thanks for these precious informations,

Regardless

Kevin GariÃ©py

(P.S. Im french, so don't look at structure and spelling mistake ! )

cshapland · Post by **cshapland** » Wed Apr 30, 2008 10:26 pm

you can get it for free if you go to tnation.com and search chad waterbury method or just google it I am currently on second week of doing it and it seems to be fine

Achille · Post by **Achille** » Wed Apr 30, 2008 10:28 pm

And even if it's free it is a complete serious program that won't be the same for 5 months ?

cshapland · Post by **cshapland** » Wed Apr 30, 2008 10:31 pm

it is only a four week program the one i am doing however there are lots of other great programs and articles at tnation.com

Achille · Post by **Achille** » Wed Apr 30, 2008 10:35 pm

Ho it's only a four week program... I see

swanso5 · Post by **swanso5** » Thu May 01, 2008 5:35 am

the waterbury method is what it's called...do as written

Achille · Post by **Achille** » Thu May 01, 2008 9:15 am

do as written... but where can I find it explained in details ?

deejaybos · Post by **deejaybos** » Thu May 01, 2008 10:08 am

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

There ya go. Scroll down and you'll find what to do on what days.

I'm also on second week. Even though there aren't a lot of exercises on each day, the few that there are should kick your each day. I work up a huge sweat and body is dead by the time I'm leaving the gym, so I must be doing something right. Not to mention the personal performance gains in lifts.

Once I finish up the 4 week program, I'll be posting overall gains in another thread that I have already started.

bodhisatvab · Post by **bodhisatvab** » Wed May 07, 2008 5:20 pm

Hi guys, I've been getting general fitness to "acceptable" level in the past one month by doing a little cardio and weights. Now I want to start a consolidated training program... and seeing how swanso and other veterans swear by it, I've decided to try this out for the 4 week duration and give "metabolism" a kick in the arse.

I had a few questions, pardon me if they sound really noobish, but:
1) What is A1,A2, B1, B2?
2) What is superset pairing?
3) On the off-days, what GPP exercises would you suggest?
4) Is supplementing really necessary? I am presently in India, and hence fancy stuff like metabolism enhancers and the like are not readily available.

swanso5 · Post by **swanso5** » Wed May 07, 2008 5:36 pm

- ai and a2 are basically alternate supersets like this:

a1 - bench
a2 - row

do 1 set of a1/bench...rest as prescribed...do one set of a2/row...rest as prescirbed...back to a1 untill all "a" sets are done then move to b then c etc
- gpp is very genral..it could be interval cardio, strongman stuff, bodyweight circuits or something as simple as moving rocks from one side of the yard to the other...search google for some ideas
- no supp's needed although if you class protein powder as a supp (which i don;t) then add that in straight after training

Achille · Post by **Achille** » Thu May 08, 2008 11:10 am

Will I get ripped if I follow Waterbury method ?

Because I am mostly training for a beautiful body...also for hockey buit mostly for beach body !

swanso5 · Post by **swanso5** » Thu May 08, 2008 3:47 pm

if you train hard and eat clean you can but no program will do that if you don't do those

your priorities are out of whack too it should be the other way around

bodhisatvab · Post by **bodhisatvab** » Fri May 09, 2008 3:00 am

Hi Swanso,

Today according to the Waterbury method, program was supposed to be:

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

But the thing is, I'm not strong enough to do chin ups (god i tried... managed a max of 5 before almost crapping intestines). Can you suggest a replacement for this? The prospect of 30 chin ups sends shivers down spine

Again, i tried the Glute-Ham raises and jesus christ after two reps i was almost wetting myself. So would leg curls suffice?

Please help...

Am I not fit enough for waterbury?

swanso5 · Post by **swanso5** » Fri May 09, 2008 3:13 am

- well you only need to do sets of 3 for chins...just do 30 total reps even if you need to finish woth singles...you won't get better at them without doing them
- do isometric holds at the bottom position, then do negatives where you lower yourself down and push yourself back up...this will be hard to explain but i'll try...i was shit at them about a year ago so what i did was put a rope attachment on the lat pulldown and facing away from the stack with knees on the bench and ankles anchored under the knee pads, hold the ends of the rope coming over each shoulder and use a light for assistance on getting back up...you wont need a lot of wt either so i hope you can peice that together

bodhisatvab · Post by **bodhisatvab** » Fri May 09, 2008 6:11 am

Thanks a lot..

I will try the chin ups as much as I can... till failure.

Are you talking about this: http://www.youtube.com/watch?v=UXOBHtZrxAk

Since I am a bit weak atm, can I start off with a "push" like so:
http://www.youtube.com/watch?v=44DAxF6bneY

Glute ham raises are much more effective than leg curls right? Coz after 2 I really felt muscles stressing.