Chad Waterbury's TBT

I’m on the 3rd week of my second TBT cycle. I love this program!!! I’ve made terrific gains in muscle growth, strength, and losing BF. I still have a question that confuses me though. I know others have asked it, but I’m still not getting it.

Chad says " 5) Don?t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again."

So, if I do Flat Dumbell Presses for workout 1 of week one… Then if I do them again for workout 1 of week 2, does this mean I can’t do them again for two weeks?

  • Larry

Larry Jr.

Obviously I’m not CW, but I think you’re correct in concluding that you would not do the DB press for at least two more weeks. You may even want to wait 4 weeks as variety is recommended with this workout. You’ll also need to reestablish new loading parameters when you pick a new exercise. Hope this answers what you were asking.

You could use them in week three, but on a different day of the week. You don’t want to do the same exercise with the same rep/set scheme for more than two weeks in a row. Hope that clears it up.

I’m doing the program right now too.

Here’s the exact pressing example for the first 4 weeks Chad provided:

Weeks 1-2: Flat BB bench, Incline DB bench, Decline BB bench

Weeks 3-4: Incline DB bench, Military press, Flat DB bench

So you can see that incline DB is repeated, but with different parameters (5 reps vs 8 reps.) Also, shoulder pressing is substituted for chest on day 3 of weeks 3-4.