Waterbury's High Frequency Program

[Unisonus]

http://www.t-nation.com/readTopic.do;jsessionid=0CBF694DA837AD390CCDAD9DBE 53D8B1.hydra?id=905832

Is this program credible? Does anyone have experience with it?

[TheMachine]

Waterbury makes very good programs

[Gary]

He released this article yesterday. How much experience with this program did you want?

I just read through it, I might give it a go, I need a new program, minus the recommended supplements though.

[blessed_samurai]

It looks good if you have the time to fit in two-a-days. Give it a go and be our guinea pig.

[Gary]

I'll start on monday, I'm a student so I can squeeze the workouts in. I'll have to recalculate all my 1RM weights again though :(

[NaughtyKnight]

This goes against everything I've ever thought about bodybuilding. However, I am willing to be the MAP guinepig and see how effective it is. I respect Waterbury's programs, and some of his examples are very good.

I just finished a cycle, so after a weeks rest, I'll start on monday.

Edit. I might have to start later actually. Working out 2 times a day is going to be difficult for awhile :(.

*Wishes he had a home gym*

[TheMachine]

Honestly, bodybuilding is highly over rated. Bodybuilders are the worst athles. Just my 2 cents

This goes against everything I've ever thought about bodybuilding. However, I am willing to be the MAP guinepig and see how effective it is. I respect Waterbury's programs, and some of his examples are very good.

I just finished a cycle, so after a weeks rest, I'll start on monday.

Edit. I might have to start later actually. Working out 2 times a day is going to be difficult for awhile :(.

*Wishes he had a home gym*

[Unisonus]

Yay, guinea pigs!

http://www.awionline.org/pubs/cq02/gui-3.jpg

Now tell me that aint cute!

Good luck, guys. Make sure to take measurements. ;)

[iamraisen]

Yay, guinea pigs!

http://www.awionline.org/pubs/cq02/gui-3.jpg

Now tell me that aint cute!

Good luck, guys. Make sure to take measurements. ;)

and more importantly before and after pics. measurements can be misleading i.e. fat people

[Gary]

Honestly, bodybuilding is highly over rated. Bodybuilders are the worst athles. Just my 2 cents
If that was all I did, I'd agree with you.

[Knight_Errant]

It makes a lot of sense. Why, ultimately, should less work mean better results? I'm giving it a go once I can get lights rigged up in my shed...

[JKD_forever]

and more importantly before and after pics. measurements can be misleading i.e. fat people


And do not forget to hold a shoe.


This program is for someone who isn't doing lots of cardio and MA.
Otherwise you'll die inbetween week 2 and 3.

Good luck

[NaughtyKnight]

Honestly, bodybuilding is highly over rated. Bodybuilders are the worst athles. Just my 2 cents

Of course they are. However, I am not aiming to be a massive Hulk. I am already almost at my goal, so a good quality program to finish off would be good.

I dont see how your body would be given any time to grow in this program, and the blatant advertisment of supplements are abit of a turnoff.

[GhostOfYourMind]

Of course they are. However, I am not aiming to be a massive Hulk. I am already almost at my goal, so a good quality program to finish off would be good.

I dont see how your body would be given any time to grow in this program, and the blatant advertisment of supplements are abit of a turnoff.
The phases sort of give your body a "crash course" in ramping up the freqency. Plus, exposing the muscles to such frequency (at the proper intensity) will probably hypertrophy the muscles more than one intense session every so often. You get "rest" from the different set/rep schemes (a heavy day, then a light day, then a day off, then heavy, then light, then two days off, etc.)

All in all, if you eat and sleep a very good amount on this program, you should have no problems with overtraining. Should be interesting to see how this will turn out. I'm wondering if I should do 4 days a week full body with conjugated periodization. It'd probably keep me nice and busy.:D

[blessed_samurai]

My thoughts have changed regarding over training. I think the vast majority of trainees don't even come close to over training. Our Eastern bloc friends have used multiple-per-day training sessions for decades to get their athletes at the point of tear down and then back off to allow for recovery or super compensation.

[TheMachine]

let's also consider manyt of them did that for a living and had the juice in abundance.

Anyway,

There are two schools of thought in training. One school of thought believes that you should train infrequently and not that intense. Another school says you can train frequently but not at sub maximal levels. The second school of thought was what most eastern bloc guys did.

I quote a HIT Jedi "You can train long or or train hard, but you can't train hard and long"

My thoughts have changed regarding over training. I think the vast majority of trainees don't even come close to over training. Our Eastern bloc friends have used multiple-per-day training sessions for decades to get their athletes at the point of tear down and then back off to allow for recovery or super compensation.

[NaughtyKnight]

My thoughts have changed regarding over training. I think the vast majority of trainees don't even come close to over training. Our Eastern bloc friends have used multiple-per-day training sessions for decades to get their athletes at the point of tear down and then back off to allow for recovery or super compensation.

Yes, but they are juiced to the gills. Im skepticle if a regular everyday person could train at that intensity and have enough rest to build muscle.

I'm going to try it out, see how effective it is. Just need to find time to train 2 times a day, with a 6 hr gap in between.

[TheMachine]

Waterbury programs:

Here's alink with excel and acrobat reader format of most of Chad Waterbury's programs


You can download at: http://216.17.22.84/...CW_Programs.zip

[NaughtyKnight]

Dead link mate.

[TheMachine]

Darn! Just PM me your emails for those who want a copy for the files

Dead link mate.

[Knight_Errant]

Yes, but they are juiced to the gills. Im skepticle if a regular everyday person could train at that intensity and have enough rest to build muscle.
Depends how seriously you take your training. The whole point of the program is that you can train recovery- and pretty quickly at that. You don't have to be juiced to do this.

[Maverick]

Just a note on the 'juice' issue - most of the people I know who use AAS don't change their routine in any way when on-cycle. They just get better gains from the same routine. It's a newbie mistake to train a gazillion times a week on AAS and expect to recover.

So basically I don't think steroid use is that relevant here.

[GhostOfYourMind]

So basically I don't think steroid use is that relevant here.
It probably has some relevancy, but like was said before, I think the whole point of this program is to build up the body to a level of conditioning that "forces" it to recover faster. AAS are not needed to do that, although I'm sure they could lend a hand, they're not necessary.

[Achilles]

I want to do this program when my foot feels, could someone please explain to me what he means when he puts 8RM or 14RM for the load?

[Gary]

8RM is 8 repetition maximum, or the weight with which you can only do 8 lifts maximum.

[Achilles]

Oh ok thanks that makes sense. Is there something that can calculate it like the site that calculates your 1RM?

[Gary]

http://www.bodybuilding.com/fun/1rm.htm

[Achilles]

Thx

[Maverick]

Unfortunately I don't have the time or equipment to try this program but Waterbury's 10x3 worked well for me. Added 12kg to bench and 20kg to deadlift on it.

If anyone tries it make sure to follow it to the dot and post as much info as you can.

[TheMachine]

For those who got mey emails, hope you can also share it with the others :)

[Gary]

Just finished the first phase of the program, I've got two days rest before the second phase, and I'm going to need it. I'm responding pretty well to this increase in tempo, but I'll see how it goes when I hit the third phase with AM and PM workouts in a week :cry:

[Achilles]

keep us informed and good luck!

[GhostOfYourMind]

Just finished the first phase of the program, I've got two days rest before the second phase, and I'm going to need it. I'm responding pretty well to this increase in tempo, but I'll see how it goes when I hit the third phase with AM and PM workouts in a week :cry:
Phase I is the "adjustment" phase correct? How'd that work out for ya?

[Gary]

I've got that good muscle feeling, like something good's happening, but since the first phases are really prep work for the final routine I can't really comment on progress. My body does feel like it did after the first couple of weeks I started Muay Thai though :D

[NaughtyKnight]

How are you training for ma and weight lifting? Especially when you do the AM PM workouts.

[Gary]

I'm not. I haven't been for a while because of university work. I'll be done by June, and back in training hopefully, by which time I'll probably be on a new routine.

[Knight_Errant]

OK, half term and I have the means and opportunity to try this routine. I'm anticipating the 'adjustment' phase being intensely painful.

[Unisonus]

Any news about how this routine is going for you guys?

[Gary]

Actually I had to stop, it was going great but on a night out I managed to rip a big chunk out of my middle finger, palm side on the joint. I can't lift at all or it just opens up again, and I need it to heal before my exams.

[Crimson_Stone]

I'm finishing Phase 1. Lifting in the evenings, then dinner, then lights out.

I'm used to lifting 6 days per week with similar or push-pull supersets, so just lifting 4 days per week feels a little slack. However, the constant switching from 4x6 to 3x12 is really messing with me. Before this program I haven't hit 10 reps in 7 or 8 months. I do like hitting the legs on a daily basis.

Adjustments: (I'm not very good at following directions)
1. Due to lack of equipment I replace calf raises/presses with lunges or split squats.

2. I add an additional abdominal/oblique superset to each workout.

3. Each workout is completed with dumbells because there are no bars and the machine is crap. (not sure which hurts more when deadlifting, dragging polyurethane coated dumbells over my knees or knurled steel.)

Other Exercise:
Walk / Jog / Run on treadmill five days per week 30-45 minutes in the morning prior to breakfast.

Yoga to stay loose 30-45 minutes everyday.

No real martial arts training. This oil rig is over crowded and I can't hardly move around without tripping over somebody.

Daily Diet: Fish. Lotsa Veggies. Lotsa Fruit. 6 pieces of whole wheat toast + peanut butter + honey ( :love: ). Yogurt 2x per day when I can get it. Buckets and buckets of water. I dropped the sweets except for Sundays. No Booze out here :cry: :bang: :cry: , so no beer monster worries :woo: .

Supplements: Daily multi-vitamin, fish oil.

I started running again, the same time I began this lifting program, and ever since I can't go 3 hours without eating. Good thing for me there are lots of green apples around.

Don't have much to say about the program so far, but then again it isn't all that different from my normal lifting habits. In addition, I'm renovating my diet.

I'll post more as the program progresses.

C'ya at the finish line.

[Unisonus]

Thanks for the update. Keep it up! :)

[Achilles]

yes please

[Unisonus]

Has anyone to report their progress with this routine?

[Crimson_Stone]

That was a fun program. Definately for those who can dedicate more time to the gym. I saw mostly strength gains with minor size gains, but that could be more due to food intake.

The main downside to this program is that all the gym time takes away dojo time which is needed for skill development. If I get to a point where I beleive additional muscle mass is necessary to improve performance then I will revisit this program combined with a bulking cycle, and spend a bit less time training for the ring.

Sorry I don't have specific numbers. The notebook I was using at the time got left in a soccer field over night, and we got a good bit of rain. :cry: :bang: