The Official List of All of Chad Waterbury's Workouts

[littlefry]

hft sounds intresting as well

[VENGEANCE_X]

Not that I want to change variables in the Waterbury method, but can I just substitute Romanian Deadlifts with regular deadlifts? I just like going all the way down on the deadlift touching the bar to the floor.

[Etienne]

Not that I want to change variables in the Waterbury method, but can I just substitute Romanian Deadlifts with regular deadlifts? I just like going all the way down on the deadlift touching the bar to the floor.

From what I read in his articles he permits you to swap out exercises, as long as they are someone similar (heavy compound for heavy compound, not swapping out squats for leg extensions, etc.).

[Etienne]

Also, am going to book mark this thread. I'm going to try his HF program beginning tommorow.

[mattahy]

Has anybody done TBT? 4 compounds and 2 single joint exercises? Would anybody be able to show me what they did for this. Thanks in advance.

[grv575]

hi ppl...

been fascinated reading about Chad Waterbury's principles..

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

"What I discovered was incredible..."

No comment on whether his training principles are effective or not.

But he acts like he's some mad chemist with every article he posts. Woah, guys , you honestly won't believe it this time, but... I just made another breakthrough.

Pretty soon he'll have all other trainer journalists 0w3d. Can't wait.

[olinerules87]

A few more of his programs (hope they aren't repeats in this thread):

Fast to Big
http://www.t-nation.com/readTopic.do...dra?id=1650066

The 30 Day Mass Plan
http://www.t-nation.com/readTopic.do?id=1596243

Build Your Own HFT Program
http://www.t-nation.com/readTopic.do?id=960811

Essential Waterbury: Program Design
http://www.t-nation.com/readTopic.do?id=1480667


Bodybuilding’s New Frontier: HFT
http://www.t-nation.com/readTopic.do?id=905832

[jdjprimer19]

After reading some of his articles, which I greatly thank you for introducing his methods, I found that there are several other strength enthusiasts who talk about similar routines. Such enthusiasts include Charles Staley, Mike Mahler, and Hugo Rivera, etc. Now their routines aren't exactly the same as Waterbury's, but many of their principles such as indirect stimulation, rep schemes, high volume, compound movements are very similar. I was getting ready to calculate and work on another 8 week session for the fall on HST, but I believe I may give his hybrid hypertrophy program a try.

[runlift22]

I put together my own HFT routine.... it is basically 8 full body workouts a week, that looks like this:

mon am- workout 1
pm workout 2

tues am- workout 3
pm workout 4

wed am- HIIT- 20 sec sprints, 40 sec reovery
pm- biceps/triceps/abs (see escalating density training on t-nation's site)

thurs- same as mon

fri- same as tues

sat- same as wed

sun- REST!

here are the full body workouts:

Workout 1-
A1. Back Squat 6 X 5, 2 X 20
A2. Flat Bench, 8 X 5
B.1. V-Bar pulldown, 6 X 6
B.2 Seated Military Press, 6 X 6
C.1 Leg Press, 6 X 6
C.2 Bentover Row, 6 X 6
D.1 Barbell rope Curls, 5 X 8
D.2 Tricep Rope Extensions, 5 X 8

Workout 2-
A1 Front Squat- 5 X 10
A2 Lat Pulldown- 5 X 10
B1 Hack Squat- 5 X 10
B2 Decline Bench Press 5 X 10
C1 One Arm Row 5 X 10
C2 Lateral Raises 5 X 10
D1 Incline Hammer Curls 5 x 10
D2 Dips 5 X 10

Workout 3-
6 X 5
A1 Deadlift
A2- Bicep Curls
B1- Power Clean and Press
B2- Incline Bench Press
C1 Seated Row
C2- Pullovers
D1- Chinups
D2- Close Grip Bench Press
E1- Seated Leg Curls
E2- Ab exercise

Workout 4-
5 X 10
A1 SLD
A2 Upright Row
B1 Flat Bench Press
B2 supinated grip Pulldown
C1 Military Press
C2 Bicep Incline Curls
D1 Lying Leg Curls
D2 Tricep pushdowns

opinions? I will be eating, training, and sleeping and thats IT- going to gain a lot of mass ... I hope. :-) It's gonna be fun!

[olinerules87]

I put together my own HFT routine.... it is basically 8 full body workouts a week, that looks like this:

mon am- workout 1
pm workout 2

tues am- workout 3
pm workout 4

wed am- HIIT- 20 sec sprints, 40 sec reovery
pm- biceps/triceps/abs (see escalating density training on t-nation's site)

thurs- same as mon

fri- same as tues

sat- same as wed

sun- REST!

here are the full body workouts:

Workout 1-
A1. Back Squat 6 X 5, 2 X 20
A2. Flat Bench, 8 X 5
B.1. V-Bar pulldown, 6 X 6
B.2 Seated Military Press, 6 X 6
C.1 Leg Press, 6 X 6
C.2 Bentover Row, 6 X 6
D.1 Barbell rope Curls, 5 X 8
D.2 Tricep Rope Extensions, 5 X 8

Workout 2-
A1 Front Squat- 5 X 10
A2 Lat Pulldown- 5 X 10
B1 Hack Squat- 5 X 10
B2 Decline Bench Press 5 X 10
C1 One Arm Row 5 X 10
C2 Lateral Raises 5 X 10
D1 Incline Hammer Curls 5 x 10
D2 Dips 5 X 10

Workout 3-
6 X 5
A1 Deadlift
A2- Bicep Curls
B1- Power Clean and Press
B2- Incline Bench Press
C1 Seated Row
C2- Pullovers
D1- Chinups
D2- Close Grip Bench Press
E1- Seated Leg Curls
E2- Ab exercise

Workout 4-
5 X 10
A1 SLD
A2 Upright Row
B1 Flat Bench Press
B2 supinated grip Pulldown
C1 Military Press
C2 Bicep Incline Curls
D1 Lying Leg Curls
D2 Tricep pushdowns

opinions? I will be eating, training, and sleeping and thats IT- going to gain a lot of mass ... I hope. :-) It's gonna be fun!

That is way too much volume. Chad likes to use a set rep volume of 24 per exercise when doing HF. You don't go below 30 and as high as 70! just too much fatique enduced for high freq.

Read His "Build Your own HFT Program" article (link in my previous post):
Day 1: 8x3 (AM), 2x12 (PM)
Day 2: Off
Day 3: 6x4 (AM), 3x8 (PM)
Day 4: Off
Day 5: 8x3 (AM), 2x12 (PM)
Day 6: 6x4 (AM), 1x24 (PM)
Day 7: Off

The volume there would be much better for high freq

[krzysolja]

NICE POST GOOD TO SEE ALL HIS THINGS IN 1 PLACE :d

[jdjprimer19]

The HFT may very well be alternated with the HST program during the semester (although I wouldn't train 2x per day because it would definitely lead me to overtraining given that I am an ectomorph). I also found his Hybrid Hypertrophy program to be very intriguing as well.

[jdjprimer19]

Charles Staley's principles are very similar. I wouldn't be surprised if the two have collaborated in the past. Now the workouts are different, but if you read the exercises they recommend, you will notice how they both recommend unilateral sets, compounds movements, GPP (Staley using pistols or in lamen's terms one legged squats as an example), multiple sets with lower reps, never reaching absolute failure, etc. Here is his link:

http://www.bodybuilding.com/fun/staley9.htm


Now, I have found this counterproductive to strength (soley my opinion), but EDT is great for hypertrophy.

[bballusa]

you're my hero

[daweinah]

Which is the best one for a recovering lazy athlete to jump into? I'm trying to tone my body for Halloween so I can be a Spartan haha

10 x 3 For Fat Loss
Anti-Bodybuilding Hypertrophy Program
The Art of Waterbury
The Waterbury Method
The Waterbury High Frequency System

I can't find any dates on when he publishes these, it would be nice I guess to do his most recent (aka most developed) plan. His latest seems to be the High Frequency program and that is very explicitly prescribed program that starts at a beginner level but each time I read one of the other articles, I find something I like in it, too.

Has anyone had any experience with these?

[olinerules87]

Which is the best one for a recovering lazy athlete to jump into? I'm trying to tone my body for Halloween so I can be a Spartan haha

10 x 3 For Fat Loss
Anti-Bodybuilding Hypertrophy Program
The Art of Waterbury
The Waterbury Method
The Waterbury High Frequency System

I can't find any dates on when he publishes these, it would be nice I guess to do his most recent (aka most developed) plan. His latest seems to be the High Frequency program and that is very explicitly prescribed program that starts at a beginner level but each time I read one of the other articles, I find something I like in it, too.

Has anyone had any experience with these?

I liked Waterbury Mathod and TBT. try one of those then maybe something like Wat. High freq system

[steltz02]

Do you guys know of a Chad Waterbury workout which he advocates for fat loss.

The article where he talks about it has some anecdotal story about a marine who came up to chad and said give me the hardest workout you can think of. It strung together many groups of compound exercise into one continuous superset. Maybe from Deads to Cleans to OH presses to LUnges or something like that.

I have been looking all over for this article with no luck.

DOes anyone know the one I am talking about?

[bubba0216]

Do you guys know of a Chad Waterbury workout which he advocates for fat loss.

I don't know which one you are referring to, but try his 10x3 for Fatloss, mentioned a few posts above. I just completed it and in 4 weeks I lost around 7 pounds, ~1 inch off my waist, while chest, arm, and leg measurements increased (at work so I don't have the exact numbers). Its a brutal program despite how it looks, but its a fun change from a typical split if thats what you're doing.

Currently giving TBT a shot to see how that goes.

[flyinlowsup]

which workout do you guys think would be best to do while cutting, trying to get from 16%bf to10%, but still maintaining or even gaining some muscle mass?

[papagunz]

which workout do you guys think would be best to do while cutting, trying to get from 16%bf to10%, but still maintaining or even gaining some muscle mass?

10x3 for Fatloss.

[low_clazz]

which workout do you guys think would be best to do while cutting, trying to get from 16%bf to10%, but still maintaining or even gaining some muscle mass?

just finished my first week of the TBT and so far i love it. i am cutting as well and i think combined with HIIT you would see amazing results.

[Kujo2020]

I'm currently cutting, and using Chad's 25 for Hypertrophy Program ( http://www.t-nation.com/article/body..._25_method&cr= ).

I'm in week 6. I may switch to 10x3 for Fat Loss soon (Weeks 8-12).

[bango skank]

Thanks, this helps a lot.

[Andalite]

Thanks, this helps a lot.

welcome, mate. this is an old thread...

[rgibson041]

i'm getting close to finishing up with the SOB training. anyone got a recommendation on what to do next or is it best to just go in order or the list?

[JCarvell]

I know it says 80 and 60 % of 1rm max on the ABBH 1 program. But i feel i can lift more is this ok or a bad thing?

[MtnJax]

Amazing thread...will be using some of these routines soon

[oshidonimlop]

Great links and info. I'm doing HFT for the second time, and I hope it works out a lot better than before!

[mitten]

In for later

[pratherian]

Subbed