Waterbury method

davidjr74 · Jul 23, 2006

As anyone here tried the Waterbury method 10 sets 3 reps with 80% max I believe. I want to know if it works. I may stop using 5x5 and go onto 10x3 but I need another opinion.

Cynic · Jul 23, 2006

I have not, but I know quite a few people who have and got great gains on it.

Larrabee · Jul 23, 2006

Cynic said:
I have not, but I know quite a few people who have and got great gains on it.

Great program. I am sorry to plug, but Chad discusses why 10x3 works so well in the interview I did with him:

That should answer almost all the questions you have about CW's programs.

newf · Jul 23, 2006

Very much enjoyed the waterbury method.

Hoss · Jul 23, 2006

I've suggested that to several friends looking for a new routine, all liked it.

davidjr74 · Jul 28, 2006

Okay, I was at the Sparq Training combine to get our stats. After 1 month of 5x5 program I added 10 pounds to my bench went from 120-130. I tried maxing 135 today and couldn't do it

So I decided the waterbury method. What do you think of this?
* Each week includes 2 bench days
* 1 minute rest between sets like I always do
*My max is 130 currently.
* 10x3 sets for the bench press

week 1 load: 80% of 1RM 104
week 2 load: 82.5% of 1RM 107.25
week 3 load: 85% of 1RM 110.5
week 4 load: 87.5% of 1RM 113.75

After week 4 is complete I will take 2 extra rest days and then max out.

Proteinboy · Jul 29, 2006

hey, jman; when you load for weeks 1-4 and you are benching 104 and 130 is your 1rm do you try to bench 104 for 3x10? also, what is the purpose for loading.

newf · Jul 29, 2006

jmanjman47 said:
Okay, I was at the Sparq Training combine to get our stats. After 1 month of 5x5 program I added 10 pounds to my bench went from 120-130. I tried maxing 135 today and couldn't do it

So I decided the waterbury method. What do you think of this?
* Each week includes 2 bench days
* 1 minute rest between sets like I always do
*My max is 130 currently.
* 10x3 sets for the bench press

week 1 load: 80% of 1RM 104
week 2 load: 82.5% of 1RM 107.25
week 3 load: 85% of 1RM 110.5
week 4 load: 87.5% of 1RM 113.75

After week 4 is complete I will take 2 extra rest days and then max out.

If maximal strength is your goal use Waterburys Primed for Muscle program. Its my favorite waterbury program. I'm pretty sure i'll be doing it again in the future.