A question about The Waterbury Method - JP Fitness Forums

PaulJ · 03-17-2008, 07:51 AM

Hello everyone

I'm not sure if I am in the right thread to ask this, so if it needs to be moved,Mods feel free.

I am just finishing up on the fourth week of the Waterbury Method and if anyone is familiar with it ( I'm sure you all are) I now have a question. In week five do I add another 2.5% load to each workout meaning Week 5 at 90% 1rep max ,week 6 at 92.5% etc, or do I establish new 1rep max's and go back to the 80% load? Any help would be appreciated.

Lost Dog · 03-17-2008, 09:48 AM

If you're going to repeat the workout, change the exercises around. At least a little bit. You can change deadlifts for squats on the 10x3 for instance. Cnange grip style or switch from dbs to bbs or vice versa.

Whatever you do, it's unlikely you can keep up with the 2.5% increase for long. You should have been close to maxing out by week four.

You can figure your new 1 rep max and start over with the same lifts, but CW said to switch things up (it's in the very, very long discussion on the article). When you change the exercises, you'll have to do that anyway.

PaulJ · 03-17-2008, 12:46 PM

Thanks Lost Dog, I knew I couldn't keep adding 2.5% onto every workout for sure. I have changed up the exercises somewhat,ie barbells for dumbbells, grips and Back Squats to Front Squats. For the first time I seem to be making noticable progress and wasn't wanting to screw it up.As long as something works might as well keep doing it until it doesn't?

Lost Dog · 03-17-2008, 01:07 PM

Yep. If you like it and it's working, keep it up. Just be ready with the next workout routine, for when this one stalls.

Look at some other CW programs and find your next one before you hit a plateau!

Have fun!

PaulJ · 03-17-2008, 01:22 PM

I really like the 10X3 set up, any suggestions?

Lost Dog · 03-17-2008, 01:26 PM

A couple of his have 10x3 in them. But you might do better to go with something different for at least one cycle, then come back to that.

You've got some time, read up on his programs over at t-nation and see if any look interesting. I've done most of them. You might find another that you like just as much.

PaulJ · 03-17-2008, 04:25 PM

Thanks again LD

OldGuy · 03-19-2008, 05:00 AM

I liked Big Boy Basics. Different set/rep schemes, different loads.

Deserve · 03-19-2008, 07:24 AM

I just got done doing BBB for the second time. I've done a lot of CW's programs and that was my favorite.

PaulJ · 03-19-2008, 10:19 AM

Thanks Gents.It's funny how much more motivation a person gets when they can actually see or feel a change in themselves. Can't wait to start BBB.