Here's my little story : I've been lifting for about a year and 3 months. When I started I was really weak and wanted to improve my performances and my physique.
I've been doing a lot of split routines, like DAY 1 Pecs/biceps, DAY 2 Back/Triceps... you get the picture, about 4 or 5 times a week, mostly doing 3 or 4 sets of 8-12 reps. My strength improved a lot and my physique changed, as it does with anyone who starts lifting, my bench went from struggling with the bar alone to doing 4x10 with 160 lbs in good form, my body weight.
However I've got tired of doing the same thing in the gyms, and my results were stalling, even tho I changed programs and exercises, the general form remained the same, Pec/biceps, Legs/Shoulders, etc. Would sometimes change some muscle group here and there.
Anyway, I've been browsing the internet to find some program I would like and I stumbled on this program, made by Chad Waterbury. He seems to be a popular trainer with his Tnation site so maybe you've heard of him already.
I tried his Anti-Bodybuilding Hypertrophy 1 program today, didn't felt a very big pump like I used to, work-outs are very short, about 45 min without cardio. I used to train 1h15-1h45 per session.
The program goes like this :
Day 1
Flat BB Bench Presses (10 sets of 3) with 80% 1RM. rest 60 secs.
BB Rows (10 sets of 3) with 80% 1RM. rest 60 secs.
Day 2
off
Day 3
BB Front Squats (5 of 10) 60% of 1RM. Rest 60 secs
Hanging Pikes (5 of 10) 60% of 1RM. Rest 60 secs
Stand Calf Raises (5 of 10) 60% of 1RM. Rest 60 secs
Day 4
off
Day 5
Dips (5 of 10) 60% of 1RM. Rest 60 secs
Chin-Ups (5 of 10) 60% of 1RM. Rest 60 secs
Day 6
off
Day 7
Deadlifts (10 of 3) 80% 1RM. rest 60 secs
Seated Calf Raises (10 of 3) 80% 1RM. rest 60 secs
Decline Sit-ups (10 of 3) 80% 1RM. rest 60 secs
Then Day 8 would be off, and Day 9 would be like day 1, etc. Programs lasts 3 weeks, then you get another 3 weeks which is the same program but days are in different orders and every 80% RM 10 of 3 day is now 60% RM 5 of 10 day and vice-versa.
I was wondering if any of you had tried it before? What's your opinion on it ?
I've been doing a lot of split routines, like DAY 1 Pecs/biceps, DAY 2 Back/Triceps... you get the picture, about 4 or 5 times a week, mostly doing 3 or 4 sets of 8-12 reps. My strength improved a lot and my physique changed, as it does with anyone who starts lifting, my bench went from struggling with the bar alone to doing 4x10 with 160 lbs in good form, my body weight.
However I've got tired of doing the same thing in the gyms, and my results were stalling, even tho I changed programs and exercises, the general form remained the same, Pec/biceps, Legs/Shoulders, etc. Would sometimes change some muscle group here and there.
Anyway, I've been browsing the internet to find some program I would like and I stumbled on this program, made by Chad Waterbury. He seems to be a popular trainer with his Tnation site so maybe you've heard of him already.
I tried his Anti-Bodybuilding Hypertrophy 1 program today, didn't felt a very big pump like I used to, work-outs are very short, about 45 min without cardio. I used to train 1h15-1h45 per session.
The program goes like this :
Day 1
Flat BB Bench Presses (10 sets of 3) with 80% 1RM. rest 60 secs.
BB Rows (10 sets of 3) with 80% 1RM. rest 60 secs.
Day 2
off
Day 3
BB Front Squats (5 of 10) 60% of 1RM. Rest 60 secs
Hanging Pikes (5 of 10) 60% of 1RM. Rest 60 secs
Stand Calf Raises (5 of 10) 60% of 1RM. Rest 60 secs
Day 4
off
Day 5
Dips (5 of 10) 60% of 1RM. Rest 60 secs
Chin-Ups (5 of 10) 60% of 1RM. Rest 60 secs
Day 6
off
Day 7
Deadlifts (10 of 3) 80% 1RM. rest 60 secs
Seated Calf Raises (10 of 3) 80% 1RM. rest 60 secs
Decline Sit-ups (10 of 3) 80% 1RM. rest 60 secs
Then Day 8 would be off, and Day 9 would be like day 1, etc. Programs lasts 3 weeks, then you get another 3 weeks which is the same program but days are in different orders and every 80% RM 10 of 3 day is now 60% RM 5 of 10 day and vice-versa.
I was wondering if any of you had tried it before? What's your opinion on it ?
