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Old 11-03-2005, 10:57 AM   #1
Steelers81
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Chad Waterbury 10x3

Opinions? Anyone ever try it before?

Quote:

Mighty 10 x 3

If I could only use one set/rep parameter for the rest of my training days, I'd choose the 10 x 3 method. Iíve yet to utilize another set of training parameters that lead to as much hypertrophy. Half of my ABBH program is based on this method and I must say that more than half of the results are from this method alone. The benefits of 10 x 3 include:

1. Sufficient Load Selection: The 10 x 3 method allows you to use a larger load than its mirror image, 3 x 10. With 10 x 3, a load equating to approximately 80% of your 1RM (one rep max) leads to greater improvements of intramuscular coordination along with increased recruitment of high-threshold motor units.

2. Fast Muscle Actions: Since the sets are extremely short (<6 seconds) and muscular failure isnít achieved, maximum speed can be maintained throughout the sets. This is important because greater speeds of muscle actions lead to greater recruitment of Type IIB and Type IIA muscle fibers that fall within the fast-fatigable motor units and fast fatigue-resistant motor units, respectively.

3. Manageable Fatigue: Oftentimes, trainees feel invigorated after finishing all ten sets of three reps with 80% of their 1RM. This is a very important aspect that leads to high levels of motivation. Ten sets of squats to screaming failure sucks motivation levels out of your body quicker than a porn star hopped up on Columbian crops. But 10 x 3 training allows you to leave the gym with minimal fatigue and maximum motivation.

Powerful 4 x 6

For maximum hypertrophy, I prefer a set/rep volume of 24 to 50. With total-body training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I canít speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of sets in a single session must be minimized to avoid excess fatigue. Therefore, I slightly alter the 5 x 5 set/rep scheme to 4 x 6.

Iíve found that 4 x 6 training will lead to as much hypertrophy, but with one less set per muscle grouping. The lack of this extra set makes an appreciable difference once total-body programs are undertaken.

The benefits of 4 x 6 training are very similar to 10 x 3, if proper loads are utilized. Once again, I prefer to use 80% of 1RM for best results. This load selection allows for proper motor unit recruitment, fast muscle actions, minimal fatigue and adequate volume.


Putting It All Together

Now weíve made it to the Waterbury Method training parameters. You might be thinking, "Since you extol the benefits of 10 x 3 training, why donít you just use those parameters for all exercises?" Simple: ten sets for every muscle group in a single session is too damn much! Such a technique would equate to 180 sets utilizing 80% of 1RM in a single week. Not good, unless youíre at the super-elite level. Even then, itís pretty questionable.

Therefore, my newest system consists of 10 x 3 training for a single muscle grouping within each session. The rest of the workout is composed of 4 x 6 training in order to keep the volume levels manageable while still inducing strength and hypertrophy.

The sneaky part of this program is the continuous switching of 10 x 3 training with different body parts. For instance, one workout will utilize a lower-body movement with 10 x 3; another workout consists of upper-body pressing; the last workout consists of upper-body pulling. This breakdown works wonders for offsetting fatigue and nervous system boredom.


The Waterbury Method: Let's Do It!

Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps

Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)

DAY 1

Barbell Back Squats
Sets: 10
Reps: 3
Rest: 70 seconds

A1 Dips

A2 Bent-Over Barbell or Dumbbell Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)

Note: A1/A2 consists of a superset pairing

B1 Skull Crushers

B2 Standing Barbell Curls
Sets: 4
Reps: 6
Rest: 60 seconds

Hanging Leg Raises
Sets: 4
Reps: 6
Rest: 60 seconds between sets

DAY 2

15-20 minutes of medium intensity jogging or GPP work

DAY 3

Barbell or Dumbbell Bench Press
Sets: 10
Reps: 3
Rest: 60 seconds between sets

A1 Partial Dumbbell Deadlift (Romanian Deadlift)

A2 Standing Barbell Military Press
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

B1 Standing Calf Raises

B2 Upright Rows
Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)

Triceps Pressdowns (or French Presses)
Sets: 4
Reps: 6
Rest: 60 seconds (between sets)

DAY 4

Same as Day 2

DAY 5

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

DAY 6

Same as Day 2

DAY 7

Off


Loading

Once youíve finished the first week of the program, the loading on all sets must be increased. Hereís how it all breaks down:

Week 2: 82.5% of 1RM for all lifts

Week 3: 85% of 1RM for all lifts

Week 4: 87.5% of 1RM for all lifts

http://www.t-nation.com/readTopic.do?id=534922
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Old 11-03-2005, 12:25 PM   #2
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Go For It And Please, Please Report Your Results.

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Old 11-03-2005, 01:12 PM   #3
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Sounds interesting. I may give it a try as well.
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Old 11-03-2005, 01:20 PM   #4
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Don't expect much.

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"A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty."

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Old 11-03-2005, 01:43 PM   #5
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I dont but I'm looking for a change for a few months. It wont hurt to try.
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Old 11-03-2005, 04:17 PM   #6
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It seems to simply be another version of cumulative fatigue. Why is this special?
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Old 11-03-2005, 04:43 PM   #7
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if it's cumulative fatigue, then it must be highly effective 'cause i get tired just reading it!
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Old 11-03-2005, 05:04 PM   #8
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Here it is in summed up. You take a weight that you can move for 6 reps, but only do 3 reps, for 10 sets. You take 70 seconds rest between sets.
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Old 11-03-2005, 05:39 PM   #9
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70 seconds rest only? that's barely enough time to get my sleeping bag unrolled.
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Old 11-03-2005, 05:43 PM   #10
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LOL That's the point. If you take too much rest between sets, the fatigue won't set in properly. I have used a program already that called for 7 reps with a weight you can move for 10 reps for a total of 4 sets. It called for 45 seconds to 1 minute rest. It was a good program too. Even tried the 10x10 protocol for GVT. It's a real ass kicker/.
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