T Nation

Waterbury PT 8/17

It’s Wednesday and it’s time for questions!

Hi Chad,

I really enjoyed you Perfect 10 article. If I wanted to focus on legs would you recommend mixing both quad and hamstring dominent exercises throughout the training week or try to focus on one or the other?

Mr. Waterbury,

Thanks for taking the time tonight, it is much appreciated.

My question is basically simple, just something I can’t seem to get over.

Okay, I train… (gasp), bodyparts, as in 1 a day. I’ve done it for years, and have had good results. I’ve also read T-Nation for years, and have continually disbelieved that total body or push/pull type workouts, with much lower volume per muscle group, could possibly give me better results.

How can it be possible, given that my body has responded to nearly 20 sets for a bodypart, that it will respond better (in terms of muscle growth), to such a lower stimulus?

I’d love to be convinced, because I feel like I might be missing the boat, but I’ve just been too nervous to abandon what has worked for me for so long.

Hello Chad.
I think I’m nit going to have enouh time for working out when Classes start in fall, so i cannot use my full 5 day routine.
So i thought i’ll try some of your programs.
The problem is, that my gym is closed on the weekends.
I think most of your programs include trainign on sat/sun. So how would you change them.
And which of them would you advise for a powerlifting aimed newbie who also seeks some hypertrophy because he’s a skinny bastard(aka me).
Thanks for your answer.

P.S I added a comment(~55th reply) to your high frequency article about some really freaky guys, maybe you give your opinion on thins to.

when doing chins, what counts as full extension on the bottom? Do I have to let my shoulders fully relax and stretch forward or can I keep them pulled back?

Just did the week 6 chin/pushdown day on ABBH1 and failed miserably after only 5 sets of chins (bw +20lbs). I was able to do 10x3 w/o problem and 10x4 failed on the last rep of the last set. I finished the last 5 sets at bodyweight.

[quote]Doug Schurman wrote:
Hi Chad,

I really enjoyed you Perfect 10 article. If I wanted to focus on legs would you recommend mixing both quad and hamstring dominent exercises throughout the training week or try to focus on one or the other? [/quote]

You should mix both. That way you’ll have more complete thigh development and you’ll be less likely to burn-out (due to a larger number of exercise variations).

Hi Chad,

I’m using a workout utilizing your 10x3 method mixed with WSSB, only lifting on Mon/Weds/Fri with Wednesday being the only leg workout day I do for the week. This is because I am incorporating running into my week as well.

I switch lifts every 3 weeks. I was wondering that since my squat form needs to be constantly reinforced, could I:

Do 3 weeks of 10x3 squats
the next 3 weeks, do 8x2 with 50-60% of max,
and then do 10x3 squats again and keep repeating the process

or should I:
10x3 squats for 3 weeks,
box squats for 3 weeks,
some other lift 10x3 such as good morning or deads

As far as running goes, I have to do distance for a police academy. How would you incorporate it to actually improve my running times? I’ve been jogging 3 miles on fridays after my upper body lifts and doing sprints on either sunday or monday nights.

I appreciate you insight.

[quote]Bauer97 wrote:
Mr. Waterbury,

Thanks for taking the time tonight, it is much appreciated.

My question is basically simple, just something I can’t seem to get over.

Okay, I train… (gasp), bodyparts, as in 1 a day. I’ve done it for years, and have had good results. I’ve also read T-Nation for years, and have continually disbelieved that total body or push/pull type workouts, with much lower volume per muscle group, could possibly give me better results.

How can it be possible, given that my body has responded to nearly 20 sets for a bodypart, that it will respond better (in terms of muscle growth), to such a lower stimulus?

I’d love to be convinced, because I feel like I might be missing the boat, but I’ve just been too nervous to abandon what has worked for me for so long.[/quote]

Here’s what I say, if something is working for you, and if you’re happy with the results, why change? I’m not here to convert anyone who’s already pleased with their progress. I’m here to help those who can’t seem to achieve the results they desire.

I’m not sure what you mean by “lower stimulus.” Sure, the stimulus will be lower in a single session, but the weekly stimuli on the Perfect 10 program will be huge - that’s why it works so well.

[quote]meddl wrote:
Hello Chad.
I think I’m nit going to have enouh time for working out when Classes start in fall, so i cannot use my full 5 day routine.
So i thought i’ll try some of your programs.
The problem is, that my gym is closed on the weekends.
I think most of your programs include trainign on sat/sun. So how would you change them.
And which of them would you advise for a powerlifting aimed newbie who also seeks some hypertrophy because he’s a skinny bastard(aka me).
Thanks for your answer.

P.S I added a comment(~55th reply) to your high frequency article about some really freaky guys, maybe you give your opinion on thins to.[/quote]

Many of my programs don’t mandate weekend sessions. I recommend my Waterbury Method or Art of Waterbury programs. Either program only mandates workouts on M/W/F

[quote]JohnGalt wrote:
when doing chins, what counts as full extension on the bottom? Do I have to let my shoulders fully relax and stretch forward or can I keep them pulled back?

Just did the week 6 chin/pushdown day on ABBH1 and failed miserably after only 5 sets of chins (bw +20lbs). I was able to do 10x3 w/o problem and 10x4 failed on the last rep of the last set. I finished the last 5 sets at bodyweight. [/quote]

Full extension is depicted by your lats being fully stretched (ie, you’re relaxed at the bottom).

[quote]blake b wrote:
Hi Chad,

I’m using a workout utilizing your 10x3 method mixed with WSSB, only lifting on Mon/Weds/Fri with Wednesday being the only leg workout day I do for the week. This is because I am incorporating running into my week as well.

I switch lifts every 3 weeks. I was wondering that since my squat form needs to be constantly reinforced, could I:

Do 3 weeks of 10x3 squats
the next 3 weeks, do 8x2 with 50-60% of max,
and then do 10x3 squats again and keep repeating the process

or should I:
10x3 squats for 3 weeks,
box squats for 3 weeks,
some other lift 10x3 such as good morning or deads

As far as running goes, I have to do distance for a police academy. How would you incorporate it to actually improve my running times? I’ve been jogging 3 miles on fridays after my upper body lifts and doing sprints on either sunday or monday nights.

I appreciate you insight.[/quote]

If you’re trying to improve your squat form, you must squat. Therefore, your first option is better since you’ll be performing more actual squats, as opposed to assistance exercises.

To improve running times you should time how long it takes you to run the required distance in the police academy (no need to run a longer distance). Then, you should strive to decrease your running time by 3-5% with each subsequent session. Perform your runs on your non-lifting days.

Hi Chad,

Getting to the point: I am an asst. strength coach. a 4 day a week kid does his warm up, glute extensions, “Y” “T” “arrows” on a phys ball & shoulder stretch to get the back musculature firing. clean complex a1 with rope chop a2. On to power cleans or some high block clean movement. Then onto a form of bench press a1 with v-grip or chin pulls a2. Then onto Linear running. Come back to chest back stuff, rev. hypers, tri’s: things like that and finish with light plyo’s.

Day 2: lateral day. Warm up with bridge holds after gen. warm ups & AB AD ductor work. Go to snatch complex with lateral cable movement a2. Go to lateral running. come back to squat movement when they are prepared and the posterior chain is dialed in. Sometimes taking 3 weeks with tight soleus’s and quads. Finish the rest of the workout.

My question is this. When thinking of movements, you want to do Fast, faster, fastest. Now the head and i were kicking this around tonight in fact so i wanted your advice. Talking to other strength coaches as well, you should do your fast movements, i.e. complexes and cleans/snatches first. Light plyo’s second, and running last. So… If I do complexes, plyo’s and running on day 1 I might be fried for squat work on day 2. but then do I do normal day 1 stuff without plyos, and do the plyos before squat work when my lateral work is less taxing, because I get a break or day off on Wed?

what are your thoughts on this? does it make sense?

I need to do some training to get ready for ski season, especially to strengthen my knees. I have a specific weakness in the v. medialis. What sort of work can I do for that? Thanks.