Update on my bodybuilding progress

I read the Chad Waterbury program article, looks really cool. I ended up doing all my exercises tonight 6 reps / 4 sets. I liked that a lot, but didn't get to add in the 10 x 3 thing yet. I feel like I got more out of 6 x 4 than the 8 x 3 I had been doing. I think I will end up following the Waterbury program to a T as soon as I can get my roommate/workout partner up to speed.
 
philadelph said:
I read the Chad Waterbury program article, looks really cool. I ended up doing all my exercises tonight 6 reps / 4 sets. I liked that a lot, but didn't get to add in the 10 x 3 thing yet. I feel like I got more out of 6 x 4 than the 8 x 3 I had been doing. I think I will end up following the Waterbury program to a T as soon as I can get my roommate/workout partner up to speed.
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The beauty of the Waterbury Method is that at the end of the program, you can take a week to deload and re-test maxes if necessary, then start it again the following week using a different set of compound lifts for 10x3 and altering the 4x6 to fit the changes. I'm doing a single-factor 5x5 routine for the next couple months, but after a while I plan on doing The Waterbury Method again. I'll probably do a few cycles of it.
 
Hey Cyc did you use his exact exercises when you did his program? Did I mention how much I love the gym lately! I am up to 175 now.

sidenote: this new girl I have been seeing actually commented on how much she loves my back/lats. I thought that was pretty cool, and motivation to work out that back.
 
Delph's a grandma..........HAHAHAHAHA

Cyc, just to let you know if you're going to use 5 X 5 you should probably include a day of higher reps using different planes of movement/exercises to offset any systemic fatigue from staying in the same rep range. You have to train the different fiber types for the all around effect. Look at How Your Muscles Grow by CW and you'll see what I mean. It's all about potentiating the nervous system and causing an increase in chemical reactions and accumulation. Stimulate, stimulate, stimulate.....not annihilate. Sorry I just had to rhyme on that note.
 
philadelph said:
Hey Cyc did you use his exact exercises when you did his program? Did I mention how much I love the gym lately! I am up to 175 now.
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Yeah I used the program exactly as written.

millionman said:
Cyc, just to let you know if you're going to use 5 X 5 you should probably include a day of higher reps using different planes of movement/exercises to offset any systemic fatigue from staying in the same rep range. You have to train the different fiber types for the all around effect. Look at How Your Muscles Grow by CW and you'll see what I mean. It's all about potentiating the nervous system and causing an increase in chemical reactions and accumulation. Stimulate, stimulate, stimulate.....not annihilate. Sorry I just had to rhyme on that note.
Click to expand...

Here's a link to the program. Let me know what you think. It's a Bill Starr program, and I think it's slightly modified. There's a day of lighter weights but with the same rep range. I've been hearing nothing but good things about it lately, so I figured I'd give it a shot.

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

I'm doing military press instead of incline, and deadlifts instead of high pulls.
 
I have Bill Starr's book from years ago. It's a good program, but I wouldn't use it for more than four weeks as it can really wear you down, but if nothing else be sure to rotate movements every four weeks, and you may even think about rotating every two weeks similar to West Side methods that way your joints will stay healthy under the increasing loads.
 
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