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  1. #1
    Tough as Nails Andalite's Avatar
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    The Official List of All of Chad Waterbury's Workouts

    hi ppl...

    been fascinated reading about Chad Waterbury's principles..

    so i made a list of all his routines and posted links to them...

    may it benefit others...

    10x3 For Fat Loss
    http://www.t-nation.com/readTopic.do?id=795366

    The High Frequency Secret
    http://www.t-nation.com/readTopic.do?id=755131

    Perfect 10 Training
    http://www.t-nation.com/readTopic.do?id=725763

    The Art of Waterbury
    http://www.t-nation.com/readTopic.do?id=693794

    The Set/Rep Bible
    http://www.t-nation.com/readTopic.do?id=651322

    Hybrid Hypertrophy
    http://www.t-nation.com/readTopic.do?id=580380

    Son-Of-A-Bitch (SOB) Training
    http://www.t-nation.com/readTopic.do?id=561180

    The Science of 10x3
    http://www.t-nation.com/readTopic.do?id=547470

    The Waterbury Method
    http://www.t-nation.com/readTopic.do?id=534922

    Total Body Training (TBT)
    http://www.t-nation.com/readTopic.do?id=508031

    Triple Total Training (TTT)
    http://www.t-nation.com/readTopic.do?id=476508

    GPP ASAP
    http://www.t-nation.com/readTopic.do?id=468125

    Singles Club
    http://www.t-nation.com/readTopic.do?id=459290

    The Anti-Bodybuilding Hypertrophy Training Routine #1
    http://www.t-nation.com/readTopic.do?id=459341

    The Anti-Bodybuilding Hypertrophy Training Routine #2
    http://www.t-nation.com/readTopic.do?id=459211

    Quattro Dynamo
    http://www.t-nation.com/readTopic.do?id=459216

    Big Boy Basics
    http://www.t-nation.com/readTopic.do?id=459533

    Build a Huge Chest in 6 Weeks
    http://www.t-nation.com/readTopic.do?id=459382

    Outlaw Strength and Conditioning Program
    http://www.t-nation.com/readTopic.do?id=459262

    The VOS Program
    http://www.t-nation.com/readTopic.do?id=459515

    100 Reps to Bigger Muscles
    http://www.t-nation.com/readTopic.do?id=459605

    Push Up Your Explosive Strength !
    http://www.t-nation.com/readTopic.do?id=460371

    The Next "Big Three"
    http://www.t-nation.com/readTopic.do?id=459914

    Old School Grip Training
    http://www.t-nation.com/readTopic.do?id=459819

    Well, thats all folks...

    i hope this helps all newbies and all the other lifters who want to increase mass / strength or just follow a new strength coach..!!!
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  2. #2
    Registered User Big Will C's Avatar
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    For you Microsoft Excel users out there . . . .
    Attached Files
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  3. #3
    In The Realm of Ooshwabla xenithon's Avatar
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    Good info here guys! One thing I suggest however - don't just get the spreadsheet and look at the programs in isolation. I suggest reading his articles to understand the background behind the workouts as well as numerous FAQ's in the thread themselves.
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  4. #4
    Tough as Nails Andalite's Avatar
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    hey big will: finally u and me are on the same page...!

    hope u don hav hard feelings about the last post...

    but i got to hand it to u man: u told me off:- i went into isolation - i just read a lot of other ppl's posts, now when i post, my rep goes from 1 to 6 (thanks to al u who helped with that - oh, and please help me more )...

    and i have to thank u for that Big Will C, so: THANKS !!!

    now that i've had my say, i am going once more into isolation...

    when i realize something different and exciting, i'll make another post (hopefully as good as this one)
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  5. #5
    Registered User Iron Pounder's Avatar
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    very good post...

    yes, i see, u hav learnt ur lesson
    _______________
    IRON POUNDER !!!
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  6. #6
    Tough as Nails Andalite's Avatar
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    here is a zip file with all the spreadsheets on all of CWs programs...

    thanks to Latrell of course
    Attached Files
    YouTube Channel
    http://www.youtube.com/user/anuj247

    Journal
    http://forum.bodybuilding.com/showthread.php?t=159092201

    GUS Blog
    http://www.gustrength.com/anuj-training:_blog
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  7. #7
    Registered User One Breath's Avatar
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    I got a question here.
    For the ideal set/reps for maximal strength with hypertrophy he recomends 24-36. ie/ 8x3, 10x3, 7x4 etc etc.
    So does this mean a TOTAL of 7 sets of 4 for that muscle?
    So, say your doing chest, 4 x 4 for flat bench, 2 x 4 dips and 1 x 4 inclines (as an example)??
    Or does he mean 7 x 4 for each movement??
    so, 7 x 4 flat bench, 7 x 4 dips, 7 x 4 inclines etc etc??

    Im guessing its the first option, but it seems like he ****s on a few programs like Max-OT (he doesnt say it explicitally, but it seems like he disagrees with those types of principles) so i just wanted clarification.
    thanks.
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  8. #8
    Tough as Nails Andalite's Avatar
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    ^^^ 8x3 is for that exercise.....but since his programs are full body routines, it also means 8x3 for that muscle group

    Andalite
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  9. #9
    Registered User One Breath's Avatar
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    OK thanks.

    So basically, you'll just stick to the compounds and get all of your reps from that excercise (say squats for legs, deads for back, military press for shoulders etc all at 7x4, 8x3...) but each session your doing a different rep scheme??

    Also, have you tried any of his programs??
    If so, how were they?
    Ive been doing just regular 4 day splits for about a year, so ive switched it up and just started Max-OT this week.
    I figure ill do this for about 2 months, then im not sure what to do but im gonna try one of the programs which hits each muscle more than once every 6 days (like im doing now) and all of Chad's routines seem to do this, BUT i havent seen any body who has used one of his programs and what they thought of it.
    Its either that or ill do the 5x5 which just lost the toss up with MaxOT as to what i was going to start this week.
    Last edited by One Breath; 05-21-2006 at 08:39 PM.
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  10. #10
    Tough as Nails Andalite's Avatar
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    i've done TBT, ABBH 1, Quattro Dynamo

    pretty good program - no doubt

    best of luck

    Andalite
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  11. #11
    Registered User divesfortuno's Avatar
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    help a noob

    hello guys,

    Iam new to body building and I've been reading alot of post and websites. This is so complicated. Iam trying to come up with a workout plan for me.

    Iam 20 yrs, about 6'-6'1 and 195 pounds. Iam trying to loose fat, get lean muscle and later on after 3-4 months of loosing fat I will bulk up.

    So can someone please point me in the right direction to loose fat and gain lean muscle.

    I been looking at:
    1. HIIT program + full body workout

    2. 10 x 3 For Fat Loss by Chad Waterbury

    3. Isolate body parts and focus on seperate muscles.

    I really don't know what to do and would be thankfull if someone pointed me in the right direction and help me to choose a good program for my needs.

    Thank You
    divesfortuno
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  12. #12
    Registered User dpaz51's Avatar
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    The Thing I want to know is what Chad himself looks like!?!? Is he as ripped and big and strong from all his programs or what?

    Don't get me wrong I think that his programs are pretty innovative and I think I might try one out, but why does he have to rip on people like AST and their MAX-OT program! I have been doing the MAX-OT program for awhile now and I have made some great gains and I believe it does work! At the same time I want to try something new like one of Chad’s workouts but that doesn't mean he has to rip on other programs like One Breath said in an earlier post.
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  13. #13
    currently culking Short One's Avatar
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    Originally Posted by dpaz51
    The Thing I want to know is what Chad himself looks like!?!? Is he as ripped and big and strong from all his programs or what?

    Don't get me wrong I think that his programs are pretty innovative and I think I might try one out, but why does he have to rip on people like AST and their MAX-OT program! I have been doing the MAX-OT program for awhile now and I have made some great gains and I believe it does work! At the same time I want to try something new like one of Chadís workouts but that doesn't mean he has to rip on other programs like One Breath said in an earlier post.
    I'm considering doing ABBH after this cycle of HST, and had the same thought.
    Not certain that this is him, but chances are it is.

    website:
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    Pics:
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  14. #14
    Registered User stewy37's Avatar
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    Originally Posted by dpaz51
    Don't get me wrong I think that his programs are pretty innovative and I think I might try one out, but why does he have to rip on people like AST and their MAX-OT program! I have been doing the MAX-OT program for awhile now and I have made some great gains and I believe it does work! At the same time I want to try something new like one of Chadís workouts but that doesn't mean he has to rip on other programs like One Breath said in an earlier post.
    Chad doesn't rip on other programs. His principles just don't always agree with others. I've read almost all of his articles, but I can't recall him every bashing another program except for the crap found in bodybuilding magazines. From what I've seen from his articles and many posts on t-nation, he is very professional. One Breath said this here:
    Originally Posted by One Breath
    but it seems like he ****s on a few programs like Max-OT (he doesnt say it explicitally, but it seems like he disagrees with those types of principles)
    Anyway, if you look at the programs, they aren't that disimilar.
    1. They both advocate getting in and out of the gym relatively quickly.
    2. They both advocate the use of heavy compound exercises
    3. They both pretty much agree on reps per muscle group. Max-OT reccomends 6-9 sets for 4-6 reps pre muscle group. That is 24-54 reps per group and Chad reccomends 24-50 reps depending on your goals (strenght vs hypertrophy)

    Here's where they differ.
    1. Chad is a proponent of high frequency training, usually hitting each muscle group 3-4 times per week. Max-OT trains each muscle every 5-7 days.
    2. Chad reccomends full body workouts or upper/lower splits. Max-OT works 1-2 groups per day.

    Anyway, I like Chad's programs. I've used ABBH 1 and 2 with great success. If you're still making gains with Max-OT, I'd stick with it until it quit working though. If it ain't broke, don't fix it.
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  15. #15
    Registered User dpaz51's Avatar
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    Thanks Stwey37! Chadís approach seems very interesting! Could you tell me some more about what you like about his workout and the types of gains that you have made from them? I was thinking about doing ABBH 1 but I'm still not sure, could you tell me what you think the big difference between hitting each muscle group 3-4 times per week vs. 1-2 groups per day? I mean I know that the 3-4 times per week probably will get you somewhat stronger, but does it get you bigger? And what other benefits are there?

    Thanks.
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  16. #16
    Registered User stewy37's Avatar
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    When I did ABBH 1 and 2 I ended gaining about 10 lbs. Some of it was fat, but it was mostly muscle, and that was on a lousy diet, little regular sleep, and a crazy ammount of stress on my body (I was deployed to Afghanistan, and I'm a machinegunner). My strength consistently went up. Chad's programs have built-in progression schemes so it keeps you moving forward logically. I can't find my log right now, but after doing those two programs, I switched to Westside for Skinny Bastards (which is probably my favorite program to use) for several months and then went back to another of Chad's programs Waterbury Method. By the end of the deployment, I had gone from a max squat of 335 to hitting 405 for 10 sets of 3. That was a hell of a day
    One of the things I like about Chad's programs and high frequency training is how it conditions your body to handle a tremendous workload. It's a lot fo volume, but his programs are designed to build you up to it over time. One of the progressions he suggests is ABBH 1 followed by 2 and than Quattro Dynamo. Despite the volume, you still get in and out of the gym pretty quickly and do a lot of work while you're there. There were quite a few times I got a "Done already?" comment. I would just smile as they pump away with their 20 lb curls.
    Since I train to improve performance first and for size and aesthetics second, I like how he trains movements. I really like the pairing of horizontal or vertical pressing movements with the appropriate pulling movement. I gotta agree with Arnold that having both your chest and back pumped at the same time is awesome. Leg days tend to be split in to quad dominant or hip dominant days. It's too much work to do otherwise.
    As far as the multiple times per week vs once every 5-7 days deal, I feel that you get better muscle density by high frequency and very hard work. Look at examples such as gymnasts and rock climbers. They have very dense muscles and gain mass without really wanting to just because of constant use. If you've ever rolled someone that has grappled or wrestled all their life, they have a different kind of strength that can only be built up through years of constant use. It stands to reason that the same thing can be donw with weights. Another example is calves. My calves got huge without any real direct work because I was constantly hiking up and down mountains with a lot of weight on my back.
    As far as getting stronger, if you get stronger and eat, you can get bigger. The stronger a muscle is, the greater a load you can subject it to. Who's going to be able to get bigger, someone benching 225x10 or someone that does 315x10?
    Anyway, try it out if you're interested, and if you don't like it after giving it a fair shake move to something else.
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  17. #17
    Registered User CoQ10's Avatar
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    Thumbs up

    Love the spreadsheets! I was thinking about trying HFT in January. What do you think?

    Thanks!

    -C10

    PS - Here's the link:

    http://www.t-nation.com/findArticle....6-017-training
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  18. #18
    Registered User kwickez's Avatar
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    does anyone have the order that chad has them set up my search on t-nation wont work
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  19. #19
    ......meh USMARINE8152's Avatar
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    i think i after this week i might start using some of his routines. I have heard nothing but good things from folks who use his routines.
    -United States Marines: (2002-2006)

    -Police Officer- Washington D.C....6th District yeah buuudddyyyyy!!!

    - My new journal check out the link below !!! update 6-2-2011
    http://forum.bodybuilding.com/showthread.php?p=689391531#post689391531


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  20. #20
    currently culking Short One's Avatar
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    Originally Posted by kwickez View Post
    does anyone have the order that chad has them set up my search on t-nation wont work
    Hey kwickez,
    Here's a link I posted for USMARINE8152 (who I see is keen to make the jump to CWs stuff).
    http://forum.bodybuilding.com/showpo...95&postcount=8

    There's a PDF in there, which down the bottom has a so called suggested order of the programs (along with links to the articles they come from).
    Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
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  21. #21
    Registered User user89549054905's Avatar
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    Thumbs up

    nice thread cheers for the info
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  22. #22
    Alpha. Richie_Awesome's Avatar
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    I love Chad Wateruby so much(no homo), he has changed my life.

    A huge bump to this thread.

    Waterbury Method is amazing.

    Do you think you could update the list? Maybe throw ABBH I and ABBH II to the top, given that they are the starter programs. All up to you.
    If life gives you AIDS, make lemonAIDS

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  23. #23
    Registered User OoFaP's Avatar
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    bump
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  24. #24
    Registered User ismegamanthere's Avatar
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    For the Chad Waterbury method, could I substitute deadlifts for chins on day 5, or would that be way too much leg work overall?
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  25. #25
    Registered User fcb1012's Avatar
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    out of those routine at the top what would be best as far as getting prepared for soccer? I have been working out since about january and have done pretty well and can see increases in everything especially when I hit the soccer field. I would like a full-body since that is what i will be switching to from a split since I have read split's are better for athletes. Thanks
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  26. #26
    Registered User fcb1012's Avatar
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    bump
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  27. #27
    Registered User littlefry's Avatar
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    well...since i found this thread and havce always been facsinated by chads program and want to continue to add size and strenght throughtout my frame I thought I would do a full cycle of
    The Waterbury Method http://www.t-nation.com/readTopic.do?id=534922
    i decided to start wiht this since ive been workout for 2 years and feel that this program is best suted to my needs mabey ill run a cycle of ABBH 1+2 in the winter to switch things up..when i start my The Waterbury Method cycle i will psot up my log and its link in this thread
    Currently cutting down!
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  28. #28
    Registered User littlefry's Avatar
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    bump
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  29. #29
    Registered User CoQ10's Avatar
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    Just in case anyone's interested in the HFT program, I tried it for a few months and was pretty happy with the results. I did begin to plateau at one point, though, so I'm taking some time off and then giving it another go later this month. Check out my journal for more info.

    -C10
    PR's ... Goals @ 160 lbs. Bodyweight:

    Bench Press - 250 ... 315
    Squat - 275 ... 400
    Trap Dead - 400 ... 480
    Bent Over Row - 195 ... 315
    Military Press - 150 ... 160
    Pull-Up - BW+150 ... BW + 180
    Dip - BW + 170 ... BW + 200
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  30. #30
    Registered User littlefry's Avatar
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    here is the link to my waterbury method log check it and keep up wiht my progress if you like

    http://forum.bodybuilding.com/showth...1#post50634001
    Currently cutting down!
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