Ah, I get it
The program I’m doing, which you can find in the op, is based around 10x3 and 4x6
That’s why I’m using such a rep scheme
1 Like
Youl see flipcollars posts regarding curls in here hope its useful man. For down the track when you do a new program etc you have this to think about (biceps training)
Oh okay, just thought id give some insight to biceps because i felt that doing heavy curls for me probably inhibited bicep gains .
1 Like
Thank you man, I’d read about higher rep training for some muscle groups like biceps and delts too, but I thought I would give this program a try anyway since it has such a good reputation
Indeed, I wasn’t disappointed
Thank you again for the advice
1 Like
You’re very welcome and happy easter
1 Like
Duke, cable machines can have a single or double pulley. If it’s a double pulley, then that’s really closer to ~20lbs of tension. The thread you brought up is specifically talking about DBs, which are abused by newbs who throw them around.
Also, 6 reps isn’t bad if you are using intensity techniques. There are many ways to accomplish training arms and the physics of cables are slightly different than free weights.
2 Likes
Thanks @dchris i thought there was a little difference in tension but never thought that much! Cheers
@duketheslaya , dchris is correct. Cables are never comparable to dumbbells. I don’t even care about the numbers I’m using on the cable curl machine at my gym. I just put the pin into one of the lowest settings, and see how my first set feels, and adjust from there. Generally I’ll do my first set too light, go to like 20-25 reps, and then pick a pin setting that’s gonna really give me a burn and take me closer to failure around rep 15.
Cable curls are really nice. Whereas the tension on dumbbells is highest at the mid-point of the movement, because that’s where leverages are most unfavorable, and you have something of a sticking point there, you don’t get this with cables. The cables provide more of a constant tension throughout the range of motion. So like, with dumbbells, if you really squeeze the movement at the top and hold it, it’s hard to get much out of that. With cables, however, there is definitely more tension there, and a hold is more useful.
So performing 6 reps per set to absolute failure on cable curls is probably not something I’d do. But for a little variety, going a little heavier sometimes is not so bad, in the context of a program that also has you doing higher volume for biceps on other exercises. Always pushing biceps in a 6 rep per set scheme would be problematic, if that’s all you did.
1 Like
I agree with what is being said.
Except for the set/rep scheme. It’s Waterbury’s Method after all and he explains why he does what he does.
And yes, going to failure every set, is not his philosophy at all, so if OP does, he is not following the program. Be it cable curls or db curls or whatever curls.
Cheers
3 Likes
i’m not going to failure on any sets to be honest, i just use the weight i have to use, do the 6 good reps, repeat the set three more times, and peace out
2 Likes
week 4
monday
so this workout was kind of a crazy one. i had an insane fight with my gf right before starting it and i was a bit out of my mind. i should probably learn to handle things differently, but anyway when i finished my warmup on the squats i felt like i was so distracted by other thoughts that i was like, “i’m never going to make through this wo.” turns out i was wrong. as a matter of fact, i decided to vent all those negative feelings on the weights.
BB Back Squat
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
186.29 lbs x 3
these were difficult but i managed to get all the reps in
Chest press machine supersetted with Bent-over BB Row
143.3 lbs x 6 ss 110.23 lbs x 6
143.3 lbs x 6 ss 115.74 lbs x 6
154.32 lbs x 6 ss 115.74 lbs x 6
165.35 lbs x 6 ss 115.74 lbs x 6
I just kept upping the weight. on the last set on bb rows, i was near failure but i managed to close the set. this makes me think if maybe i’ve been using lower weights than i should have the whole time…
Tricep Rope Push-away supersetted with Cable Curl
70.55 lbs x 6 ss 88.18 lbs x 6
77.16 lbs x 6 ss 88.18 lbs x 6
77.16 lbs x 6 ss 88.18 lbs x 6
77.16 lbs x 6 ss 88.18 lbs x 6
there were okay
Elbow-supported leg raise
bw x 6
bw x 6
bw x 6
bw x 6
wednesday
BB Bench Press
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
147.71 lbs x 3
153.22 lbs x 3
i don’t like my technique or form on the bench press at all. i need to seriously work on that. i don’t feel very comfortable with a bb on the bench press
Stiff-legged DB Deadlift supersetted with Standing DB OHP
66.14 lbs x 6 ss 39.68 lbs x 6
66.14 lbs x 6 ss 39.68 lbs x 6
66.14 lbs x 6 ss 39.68 lbs x 6
66.14 lbs x 6 ss 44.09 lbs x 4
these were hard. hard as hell. i just love this superset and have been loving it ever since i started this program. i managed to get all the reps in for the romanian dl but i failed on the last set when i attempted to up the weight on the ohp
Standing Smith Machine Calf raise supersetted with Standing DB Side Lateral Raise
158.73 lbs x 6 ss 30.86 lbs x 6
158.73 lbs x 6 ss 30.86 lbs x 6
158.73 lbs x 6 ss 30.86 lbs x 6
158.73 lbs x 6 ss 17.64 lbs x 12
calves were okay. as far as the laterals, i realized they are just not meant to be performed with a heavy weight. will keep that in mind from now on.
Tricep Rope Pushdown
94.8 lbs x 6
94.8 lbs x 6
94.8 lbs x 6
94.8 lbs x 6
these were kinda hard but still doable
#Friday
Chin-up
13.23 lbs x 3
13.23 lbs x 3
13.23 lbs x 3
13.23 lbs x 3
13.23 lbs x 3
15.43 lbs x 3
15.43 lbs x 3
15.43 lbs x 2
13.23 lbs x 2
13.23 lbs x 3
i started failing sets when i upped the weight so i had to scale back
Incline DB Press supersetted with Standing Rope Curl
57.32 lbs x 6 ss 90.39 lbs x 6
57.32 lbs x 6 ss 90.39 lbs x 6
57.32 lbs x 5 ss 90.39 lbs x 6
57.32 lbs x 5 ss 90.39 lbs x 6
i felt like i was handicapped on the db press. i haven’t been able to up the weight and finally use the 28-kg db in 3 weeks. now i’m even starting to struggle to get the db in place to start the set
what the heck! i will have to do some research as far as what’s the better way to get the dbs into starting position when the weight starts to get relatively heavy. any advice?
Seated Machine Calf Raise supersetted with Lying Leg Curl
103.62 lbs x 6 ss 74.96 lbs x 6
103.62 lbs x 6 ss 74.96 lbs x 6
103.62 lbs x 6 ss 74.96 lbs x 6
103.62 lbs x 6 ss 74.96 lbs x 6
so that’s it.
today i started my deload week and, after reading chad waterbury’s Muscle revolution, as i was advised to do by an user in another topic of mine, i decided that from next week i will start the program Total Body Training (TTT).
I will soon post the plan and some before-after pics for this program, along with my thoughts about it
2 Likes
#edit
Only now have I realized that I missed a couple of workouts in this log. Unfortunately the first one and the third one seem to have vanished from my diary, so I probably won’t be able to post them.
So for week one we only have:
day 3
This workout just wasn’t meant to be. When I was halfway through the second exercise, I had a fight with an idiot meathead on juice who was not very far from being three times as old as me, who threatened to break a barbell on my back when he told me not to get in his way while he was doing an incline barbell front raise/pullover (couldn’t really tell what the fuck he was doing actually) and I replied that maybe, just maybe, I wouldn’t have had to get anywhere close to him if he hadn’t placed his fucking bench 2 inches away from the mirror and put his feet on the dumbbell rack. So I called the cops.
Yeah maybe I shouldn’t have, but I wasn’t going to argue with basically an angry ape and I don’t tolerate being shouted at and insulted in front of people by a person who doesn’t even know me.
Anyway, while I waited for the cops to arrive I finished doing incline db presses.
Stiff-Legged DB Deadlift
28 kg / 61.73 lbs x 8
28 kg / 61.73 lbs x 8
28 kg / 61.73 lbs x 8
These were challenging but I managed to get the reps in. I feel like I have really improved my strength in this exercise since doing the waterbury method
Incline DB Bench Press
24 kg / 52.91 lbs x 8
24 kg / 52.91 lbs x 8
24 kg / 52.91 lbs x 8
When I resumed this exercise after the first set I had rested way too long. I probably lost the nervous system potentiation effect for the movement and a result my arms were a little shaky and the subsequent sets felt harder
Bent-Over BB Row
47 kg / 103.62 lbs x 8
47 kg / 103.62 lbs x 8
47 kg / 103.62 lbs x 8
The cops arrived right after I had finished the last set of presses, and it took a good 20 minutes before they eventually left. After that I thought, “well good my workout is fucked” as I had very little time before I would have to catch the last bus to come back to home.
So I just did two quick warmup sets and then jumped right into my working sets. These were reasonably hard
Standing DB Overhead Press
16 kg / 35.27 lbs x 8
16 kg / 35.27 lbs x 8
16 kg / 35.27 lbs x 8
Last exercise I managed to get in
All sets were challenging. The first two felt really solid, whereas in the last one I had to grind out the very last rep
That’s all for this workout.
Today is 2x15 day
I will let you guys know
week 2 Day 1
In this workout, sets for exercises with the same letter were alternated, so exercises were performed in pairings
A1 BB Front Squat
62 kg / 136.69 lbs x 5
62 kg / 136.69 lbs x 5
62 kg / 136.69 lbs x 5
A2 Chin-up
6 kg / 13.23 lbs x 5
6 kg / 13.23 lbs x 5
6 kg / 13.23 lbs x 5
Front squats were painfully hard, and the same for chin ups.
It felt really good when I finished all the sets, every rep on the squat and the chin up was solid
B1 Decline BB Bench Press
67 kg / 147.71 lbs x 5
67 kg / 147.71 lbs x 5
67 kg / 147.71 lbs x 5
B2 Rope Tricep Push-Away
30 kg / 66.14 lbs x 5
35 kg / 77.16 lbs x 5
35 kg / 77.16 lbs x 5
Didn’t really like the bench. Lying with my head lower than my feet felt really uncomfortable this time, and although the weight wasn’t really heavy it was a little difficult for me to press well vertically (hit the pins at least 3 times)
I will change the Tricep push away for something as it’s starting to bother my neck (I feel lots of tension there even though I’m not supposed to)
C1 Elbow-Supported Leg Raise
bw x 5
bw x 5
bw x 5
C2 Seated Calf Raise
40 kg / 88.18 lbs x 5
40 kg / 88.18 lbs x 5
40 kg / 88.18 lbs x 5
week 2 day 3
In this workout, sets for exercises with the same letter were alternated, so exercises were performed in pairings
A1 Stiff-Legged DB Deadlift
30 kg / 66.14 lbs x 8
30 kg / 66.14 lbs x 8
30 kg / 66.14 lbs x 8
A2 Incline DB Bench Press
24 kg / 52.91 lbs x 8
24 kg / 52.91 lbs x 8
26 kg / 57.32 lbs x 8
B1 Bent-Over BB Row
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
B2 Standing DB Overhead Press
16 kg / 35.27 lbs x 8
16 kg / 35.27 lbs x 8
18 kg / 39.68 lbs x 8
C1 Cable Crunch
60 kg / 132.28 lbs x 8
70 kg / 154.32 lbs x 8
70 kg / 154.32 lbs x 8
C2 Seated Machine Calf Raise
40 kg / 88.18 lbs x 8
45 kg / 99.21 lbs x 8
45 kg / 99.21 lbs x 8
Week 2 day 5
A1 BB Back Squat
57 kg / 125.66 lbs x 15
57 kg / 125.66 lbs x 15
A2 Chest Press Machine
55 kg / 121.25 lbs x 15
60 kg / 132.28 lbs x 15
B1 Seated Cable Row
40 kg / 88.18 lbs x 15
40 kg / 88.18 lbs x 15
B2 DB External Rotation
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15
C1 Rope Face Pull
20 kg / 44.09 lbs x 15
20 kg / 44.09 lbs x 15
C2 Standing DB Side Lateral Raise
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15
Week 3 day 1
Incline DB Press
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
Pull-Up
bw x 5
bw x 3
bw x 5
bw x 3
Leg Press
120 kg / 264.55 lbs x 5
120 kg / 264.55 lbs x 5
120 kg / 264.55 lbs x 5
120 kg / 264.55 lbs x 5
Lying Leg Curl
30 kg / 66.14 lbs x 5
30 kg / 66.14 lbs x 5
30 kg / 66.14 lbs x 5
Week 3 day 3
Bent-Over BB Row
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
Flat BB Bench Press
62 kg / 136.69 lbs x 8
62 kg / 136.69 lbs x 8
62 kg / 136.69 lbs x 5
62 kg / 136.69 lbs x 6
Bicep Cable Curl
35 kg / 77.16 lbs x 8
35 kg / 77.16 lbs x 8
35 kg / 77.16 lbs x 8
35 kg / 77.16 lbs x 8
Week 3 day 5
Standing DB Overhead Press
12 kg / 26.46 lbs x 15
13 kg / 28.66 lbs x 15
13 kg / 28.66 lbs x 15
Rope Face Pull
20 kg / 44.09 lbs x 15
20 kg / 44.09 lbs x 15
22 kg / 48.5 lbs x 15
Standing DB Side Lateral Raise
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15
8 kg / 17.64 lbs x 15
Cable Crunch
70 kg / 154.32 lbs x 15
70 kg / 154.32 lbs x 15
70 kg / 154.32 lbs x 8
Week 4 day 1
Incline DB Press
26 kg / 57.32 lbs x 5
26 kg / 57.32 lbs x 5
28 kg / 61.73 lbs x 5
28 kg / 61.73 lbs x 5
Pull-Up
bw x 5
bw x 5
bw x 5
bw x 5
Leg Press
140 kg / 308.65 lbs x 5
140 kg / 308.65 lbs x 6
140 kg / 308.65 lbs x 5
140 kg / 308.65 lbs x 5
Lying Leg Curl
32 kg / 70.55 lbs x 5
32 kg / 70.55 lbs x 5
32 kg / 70.55 lbs x 5
32 kg / 70.55 lbs x 5
Elbow-Supported Leg Raise
bw x 5
bw x 5
bw x 5
bw x 5
Seated Calf Raise
45 kg / 99.21 lbs x 5
45 kg / 99.21 lbs x 5
45 kg / 99.21 lbs x 5
45 kg / 99.21 lbs x 5
week 4 day 3
Bent-Over BB Row
54.5 kg / 120.15 lbs x 8
54.5 kg / 120.15 lbs x 8
54.5 kg / 120.15 lbs x 8
54.5 kg / 120.15 lbs x 8
Flat BB Bench Press
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
52 kg / 114.64 lbs x 8
BB Back Squat
72 kg / 158.73 lbs x 8
72 kg / 158.73 lbs x 8
72 kg / 158.73 lbs x 8
72 kg / 158.73 lbs x 8
Elbow-Supported Leg Raise
bw x 8
bw x 8
bw x 8
bw x 8
Standing DB Hammer Curl
10 kg / 22.05 lbs x 8
12 kg / 26.46 lbs x 8
10 kg / 22.05 lbs x 8
10 kg / 22.05 lbs x 8
Standing DB External Rotation
8 kg / 17.64 lbs x 8
8 kg / 17.64 lbs x 8
8 kg / 17.64 lbs x 8
8 kg / 17.64 lbs x 8
EDIT:
the videos I’m referring to in this post can be found in this other post
Questions Regarding Waterbury Method Program - #53 by samul
Today I started practising the high pull before I stated my workout. I wanted to get the hang of the movement so that when I start doing it from my next cycle of this program I will already be nearly decent at those. Here are two videos of me trying to get the movement kinda right for the very first time
EDITED
Am I in the right direction? What am I doing right and wrong?
Also here’s a sample of my BB Row - bench press superset
EDITED
I’m sorry the video is dark but it wasn’t recorded from a spot where there was much light.
I caught myself flaring the elbows too much on the rows, is that correct? Also the technique on the bench looks pretty solid to me from the external but I sometimes have difficulty pressing the bar in a completely straight line on the first reps of the set.
EDITED
Here you can see me doing the fourth set of squat for this workout. By the time I got to this i was fried. How’s my technique?
Week 4 day 5
Standing DB Overhead Press
13 kg / 28.66 lbs x 15
13 kg / 28.66 lbs x 15
13 kg / 28.66 lbs x 15
Rope Face Pull
24 kg / 52.91 lbs x 15
24 kg / 52.91 lbs x 15
24 kg / 52.91 lbs x 15
Standing Cable Side Lateral Raise
5 kg / 11.02 lbs x 15
5 kg / 11.02 lbs x 15
5 kg / 11.02 lbs x 15
Cable Crunch
60 kg / 132.28 lbs x 15
65 kg / 143.3 lbs x 15
65 kg / 143.3 lbs x 15
Had to skip leg exercises because I was so sore from the last Squatting session I could barely walk today