i saw this recommended to another user, so in my curiousity, i decided to check it out. i was wondering when one would decide to change their sets and reps? can u do it whenever or can u only do it when u reach a peak? like, could i try it next week if i wanted to or no?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
waterbury method
- Thread starter workoutclown
- Start date
jaackdeth said:Can someone explain a little better that system, as I have never used weights in my life, and don't understand some of the terms being used. Thanks!
Go ahead and ask. Here's a couple:
1RM = one rep max, the weight you can move with perfect form only once.
3x8x85% = Three sets of eight repititions at 85% of your 1RM.
Thanks,
For instance what is that 10x3 method. Is that like doing 10 sets of 3 reps?
And how would a person start something like this? This may not be the place for it, but I was talking to a personal trainer yesterday about cardio... I want to drop some weight, but I also want to add muscle size.... anyway she said that I should do like treadmill, bike etc. I thought I read somewhere where you can do weights for your cardio. Keep in mind that I have been doing Martial Arts for over 30 years, so my cardio is good, except for that downfall last year. Thanks and any help is appreciated..
For instance what is that 10x3 method. Is that like doing 10 sets of 3 reps?
And how would a person start something like this? This may not be the place for it, but I was talking to a personal trainer yesterday about cardio... I want to drop some weight, but I also want to add muscle size.... anyway she said that I should do like treadmill, bike etc. I thought I read somewhere where you can do weights for your cardio. Keep in mind that I have been doing Martial Arts for over 30 years, so my cardio is good, except for that downfall last year. Thanks and any help is appreciated..
jackdeath
no that'd be 3 sets of 10 reps in my book. you'll never see a rep range below 5 reps other than 1rep max...because fewer than 5 reps isn't ideal for building strength. sure you might only get 4 reps on a set sometimes, but the goal is 5.
doing weights for cardio is called circuit training. you basically just do as many reps as you can in say, 30 seconds, then go to another machine, rep for 30 seconds, move to another machien....all the way through all your exercises. then you rest a minute, and start all over again.
cardio is aerobic, and aerobic exercise can burn fat for energy.
weight lifting is anaerobic, and cannot tap into fat for energy.
this is why you should always do weights first, then cardio, if you have to do both int eh same day/training session.
ideally, do them on separate days.
no that'd be 3 sets of 10 reps in my book. you'll never see a rep range below 5 reps other than 1rep max...because fewer than 5 reps isn't ideal for building strength. sure you might only get 4 reps on a set sometimes, but the goal is 5.
doing weights for cardio is called circuit training. you basically just do as many reps as you can in say, 30 seconds, then go to another machine, rep for 30 seconds, move to another machien....all the way through all your exercises. then you rest a minute, and start all over again.
cardio is aerobic, and aerobic exercise can burn fat for energy.
weight lifting is anaerobic, and cannot tap into fat for energy.
this is why you should always do weights first, then cardio, if you have to do both int eh same day/training session.
ideally, do them on separate days.
jaackdeth said:Thanks,
For instance what is that 10x3 method. Is that like doing 10 sets of 3 reps?
Yes. It's always sets x reps.
And how would a person start something like this?
If you have the equipment or the gym I would spend a week finding the weights suitable for your ability.
This may not be the place for it, but I was talking to a personal trainer yesterday about cardio... I want to drop some weight, but I also want to add muscle size.... anyway she said that I should do like treadmill, bike etc. I thought I read somewhere where you can do weights for your cardio. Keep in mind that I have been doing Martial Arts for over 30 years, so my cardio is good, except for that downfall last year. Thanks and any help is appreciated..
If you're still doing the MA, then a couple days of cardio is fine.
Thanks,
I teach part-time at a fitness club, and I am a free member there, so I can use whatever I need.
I have never heard of doing 10 sets of 3 reps, but if anyone wants to look at that site about what the Waterbury Method is let me know. Like I said I am new to lifting and to all new or improved methods, just wanted that clarified, and also the cardio difference.
I teach part-time at a fitness club, and I am a free member there, so I can use whatever I need.
I have never heard of doing 10 sets of 3 reps, but if anyone wants to look at that site about what the Waterbury Method is let me know. Like I said I am new to lifting and to all new or improved methods, just wanted that clarified, and also the cardio difference.
but the other guy said u wouldnt see a rep range below 5? which is it? 10 sets of 3 or 3 sets of 10?
Yeah I don't know either??
Here is the site if anyone wants to read it... http://www.t-nation.com/readTopic.do?id=534922
Here is the site if anyone wants to read it... http://www.t-nation.com/readTopic.do?id=534922
It's 10 sets of 3 reps. Typically, the higher the weight, the lower the reps. When you get into the lower rep ranges, like 10x3 or 5x5, these are the strength building phases and will usually be done with weights ranging from 85-90% of your 1RM. Hypertrophy, or growth sets, are done with weights 75-85% of your 1RM, and have set/rep schemes of 3x8-10...