Hybrid Waterbury Method
 

i'm sick of splits...

its not that ovt isnt good...

but i want to go back to full body training....

i have 0311's permission to do so.... unless i revert back - in which case he said he'll give so much shit i'll have to shift all the way back...

so i want to make a good routine before i shift...

here we go...

The Hybrid Waterbury Method

Day 1

Barbell Military Press
Sets: 10
Reps: 3

Barbell Back A2G Squats
Sets: 4
Reps: 6

A1: Dips
A2: Barbell Rows
Sets: 4
Reps: 6

B1: Triceps Press Down
B2: Standing Barbell Curls
Sets: 4
Reps: 6

Dumbbell Pull Overs
Sets: 4
Reps: 6


Day 3

Barbell Deadlifts
Sets: 10
Reps: 3

Flat Bench Press
Sets: 4
Reps: 6

A1: Incline Bench Press
A2: Hammer Curls
Sets: 4
Reps: 6

B1: Lat Pull Down
B2: 1-Arm Tricep Press Down
Sets: 4
Reps: 6

Barbell Reverse Lunges
Sets: 4
Reps: 6


Day 5

Flat Barbell Bench Press
Sets: 10
Reps: 3

Barbell Overhead Squats
Sets: 4
Reps: 6

A1: Decline Bench Press
A2: Dumbbell Rows
Sets: 4
Reps: 6

B1: Dumbbell Curls
B2: EZ Reverse Curls
Sets: 4
Reps: 6

C1: Close Grip Bench Press
C2: Flat Cross Dumbbell Triceps Extensions
Sets: 4
Reps: 6

Leg Curls
Sets: 4
Reps: 6


thats all...

i know its not the original waterbury method, because i dont want it to be one...

since i cant call it The Anuj Method, i've given it this name... :p

please tell me how it looks..

thanks

10 views and ZERO replies...?

:(

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Well, my first thought is, you'll want to do your stretching with this.

I would do squats first. Keep the "king" on his throne. If you're doing a full-body, think about what has the most impact on the entire system. Squats, to me, should be at the top of the routine, just like you have deadlifts on day two.

Also consider playing with the rep ranges on some of the isolations, maybe 8-10 for 3 sets - consider what you have responded to in the past.

Again, speaking to volume and effieciency, in this type of routine I have found that incorporating something like db flyes or pullovers in a surperset with benching to increase time under tension works great, similar to what you were doing with OVT. That way you keep the intensity up on the compound lift and you can incorporate a higher rep range for the isolations. Instead of doing two benches.

If you are going to do leg curls, do them when your hams are already fatigued, not at the end of the routine. Don't forget about the RDL's or pullthroughs I mentioned before. You want big legs then hip dominant exercises are always superior.

Same thing with the reverse lunges at the end of of day 3.

I know what you are thinking, Chad said 10X3's and 4x6's. That's all fine and well but it doesn't mean you can't change it up. Besides, if the Waterbury Method was so magical the guy wouldn't write a new article every month.

Finally....I've been waiting for someone to say that.

While both 10x3 and 4x6 have thier merits, they arent miracle methods, this program (like any program) has its limitations. use it for 4-6 weeks, then move on.

Yikes! You're feeding Anuj's disease. But of course, 4 to 6 weeks is like a lifetime to him.

No, I agree :) .

i understand completely... in fact, i forgot to mention that as we go along, i'll keep changing the rep/set ranges...

so for the first 4 weeks, i may do this, then shift to 2x15 for some exercises, then go to 3x8 then onto 3x5 or 5x5 for others...

see, my point is this, i'm going to do full body routines and vary the exercises and the rep/set scheme every now and then... now i dont mean every week, but once in a while... :)

thanks for all the replies people... i'm going to start this today....

thanks again

Most definately!! I honestly think that Eric's post was the best post I've ever read..Really...I never thought of it from that angle before. :240:

anuj, you could do that. Or ... you could stick with a workout till you stop growing, then switch up.

tough to measure progress when you constantly change what your doing.