So, ive been reading up on waterbury, and i find his methods interresting and i want to give it a shot.
I cant do his programs because of my knee injury, so i can only work upper body ATM.
If i understand correctly, he likes training 10x3 for one musclegroup a day, and 4x6 for the rest? and alternating the muscle groups that getts the 10x3 each workout?
so if i do
Friday:
Bench Press 10x3
Chest supported rows 4x6
military press 4x6
Pullovers 4x6
rear delt flyes 4x6
L-lateral rises 4x6
Shrugs 4x6
Sunday:
Bench Press (i like doing speed work here, or should i go with 4x6, since im trying to get the waterbury thingy going?)
Chest supported rows 4x6
military press 10x3
Pullovers 4x6
rear delt flyes 4x6
L-lateral rises 4x6
shrugs 4x6
Wendsday:
Inclined bench press 4x6
Chest supported rows 10x3
Rear delt flyes 4x6
Pullovers 4x6
L-lateral rises 4x6
shrugs 4x6
There, i think i got it inn there.
Now before ive used to do a weight that would almost go to faliure each set, so as the sets went by, i would either have to cut down on the reps or cut down on the weight, catch my drift? I should not do that here right? im just thinking, with 10 sets of 3 reps, the first sets are gonna be pretty easy, while only the last ones are gonna be tough.. So i should pick a weight so that the last rep on the last set is almost faliure, but NOT faliure, right?
He also mentiones to keep the rest periods fairly low.. so like what? 90 sec? usually i wait about 2 min.
I know i should probobly vary exersices a bit more? But i cand do things like cable rows, or bendt over rows, because then i have to put preassure on my knee..
Any feedback appritiated.
I cant do his programs because of my knee injury, so i can only work upper body ATM.
If i understand correctly, he likes training 10x3 for one musclegroup a day, and 4x6 for the rest? and alternating the muscle groups that getts the 10x3 each workout?
so if i do
Friday:
Bench Press 10x3
Chest supported rows 4x6
military press 4x6
Pullovers 4x6
rear delt flyes 4x6
L-lateral rises 4x6
Shrugs 4x6
Sunday:
Bench Press (i like doing speed work here, or should i go with 4x6, since im trying to get the waterbury thingy going?)
Chest supported rows 4x6
military press 10x3
Pullovers 4x6
rear delt flyes 4x6
L-lateral rises 4x6
shrugs 4x6
Wendsday:
Inclined bench press 4x6
Chest supported rows 10x3
Rear delt flyes 4x6
Pullovers 4x6
L-lateral rises 4x6
shrugs 4x6
There, i think i got it inn there.
Now before ive used to do a weight that would almost go to faliure each set, so as the sets went by, i would either have to cut down on the reps or cut down on the weight, catch my drift? I should not do that here right? im just thinking, with 10 sets of 3 reps, the first sets are gonna be pretty easy, while only the last ones are gonna be tough.. So i should pick a weight so that the last rep on the last set is almost faliure, but NOT faliure, right?
He also mentiones to keep the rest periods fairly low.. so like what? 90 sec? usually i wait about 2 min.
I know i should probobly vary exersices a bit more? But i cand do things like cable rows, or bendt over rows, because then i have to put preassure on my knee..
Any feedback appritiated.
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