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[Program Review] Jon Andersen’s Deep Water Method Training
OverviewAfter running Jon Andersen’s free Deep Water Beginner and Intermediate programs and enjoying the results I decided to run the Deep Water Method for my latest hypertrophy phase. It’s a paid program I bought when it was on sale for $15. The purchase includes several PDFs with text and videos featuring a 12-week training and nutrition plan, an additional “shortcut to arms” program and information about mindset.
For the most part, each week has a leg, a shoulder, a back, a chest and an arms day. Lifting and rest days follow a couple of different patterns week to week.
What at first seems like a chaotic arrangement of exercises actually follows a structure. There are 3 waves of 4 weeks. The volume is very high and increases gradually over the 12 weeks.
Whereas the free programs have you hammer the big compounds for 10x10, this program takes the approach of throwing a ton of variation at the muscles in terms of exercise selection, hierarchy and pairing as well as rep ranges. There are barbell, dumbbell, machine and bodyweight movements in rep ranges from 5 to 50 in all possible combinations so that no two workouts are the same. Training methods include supersets, pre-exhaustion and reps to failure.
A word on reps. They are merely an indication of how heavy the weight should be, so 5x10 is not 5x10. It’s 5 sets with a weight you could rep 10 times but you have to give it your all, going to failure each time, adjusting the weights as necessary to stay around the goal reps. Autoregulation is therefore a key element. The included videos do a great job of showing the kind of effort expected. You’re supposed to grunt and moan through the set and collapse at the end of it. Just imagine Jon Andersen behind you screaming “Give me one more!”. Does that sound familiar? Yes, it’s “Pumping Iron” all over again. Let’s get serious!
The online fitness community has fully embraced more modern training styles, often emphasizing PRs over biceps and not training to failure or leaving reps in reserve are the most recent guidelines sweeping the Internet. There is solid science behind it but I believe myself to be incapable of going even close to failure. So “going to failure” and “leaving no reps in the tank” are just prompts to make sure that people like me make the right amount of effort. The same goes for the insane amount of sets in this program. Apparently you should do only 20 sets per muscle group per week, spread over two sessions. Well, here you might do 20-30 on shoulder day and the same volume again on chest day. Isn’t most of that useless volume? Maybe. Or maybe that’s what it takes to ensure that people like me do enough meaningful work. I pushed each single set hard and yet I had no problem recovering. Maybe it’s because I’m weak, maybe it’s because I don’t really know how to push myself. I know this program works for me but YMMV.
Execution - IMPORTANTThe program is quite challenging to run as written. The workouts are hard, they take a long time and some of the exercises might be tough to run in a commercial gym if the required equipment is not close or available. Or you might be me and doing dips after 15 sets of press variations is out of the question. In addition to that, the lifting days are not the same every week, which might conflict with your schedule.
I stayed as true to the program as possible. I swapped some exercises with similar replacements to fit my weakness and appease my injuries: diamond push ups when I was too weak to do dips and various Olympic pulls instead of conventional deadlifts because the latter are out after my back injury. I’d say I followed it 95% to the letter. Alas, I had no time/energy to run the additional arm workouts.
The program doesn’t include any cardio/conditioning and I had no time to do it on my own. I just walked briskly to/from the gym and work, at least 60 minutes a day.
Due to the coronavirus situation I decided to end the program after Week 10, in anticipation for a probable shutdown of my gym and general caution. Two weeks is no great loss in the grand scheme of things.
NutritionI couldn’t/didn’t want to follow the nutrition plan. Some of the ingredients are not available where I live and I decided to bulk with carbs this time, as follows:
Breakfast (before training):
- 5 scrambled eggs with a generous knob of butter and black pepper
- one cup of rice flakes, one sliced banana and squirts of agave syrup
- black espresso
- > 300g meat (cooked weight): slow cooker pork, beef, chicken or ground beef with salsa
- 100g jasmine rice (dry weight) with a lot of butter
- Greek yogurt or similar higher protein yogurt drinks
- 2 PB&Js or 2 protein bars (the crappy ones with more sugar than protein because they have no unpleasant side effects), maybe a banana
After dinner: high protein chocolate milk
I drank watered down black currant juice while training. If I was hungry at any time I would eat another banana or a protein bar. If I ran out of meat I would eat 5 scrambled eggs. If I couldn’t stomach the eggs I would eat a chunk of generic yellow cheese. I ate out and bought ready meals a few times. I had zero concern for the sugar content in the protein bars, yogurts and chocolate milk. I drank a cappuccino almost every night after work and 2 beers once or twice a week.
I didn’t count calories but I tracked my weight every day. I loved the extra energy and strength this diet gave me. “Hi, my name is Overnightyeti and I’m a carb user!”
ResultsI don’t know how to take pictures but these are my size gains after 10 weeks (first thing in the morning, unflexed except where noted):
- Bodyweight: 78 kg / 172 lb - 83.6kg / 184lb
- Neck: 39,5 cm / 15.5” - 40,5 cm / 15.95”
- Shoulders: 115 cm / 45.3” - 118.5 cm / 46.7”
- Arms (average, flexed): 38 cm / 15” - 39 cm / 15.3”
- Forearms (average): 29 cm / 11.5” - 29.5 cm / 11.6”
- Chest: 105 cm / 41.3” - 107 cm / 42.5”
- Waist: 90 cm / 35.5” - 92 cm / 36.2” (very faint abs to 4 months pregnant)
- Tush: 95 cm / 37.5” - 100 cm / 39.4”
- Thighs (thickest part near the crotch, average): 56 cm / 22” - 59 cm / 23.2”
- Calves (average): 36 cm / 14” - 37.5 cm / 14.8” (untrained before, bodyweight only on the program)
- Push Press 60kg x 7, 55kg x 10
- Seated Dumbbell Press 22.5kg x 7
- Dumbbell RDL 45kg x 16, 47.5kg x 13
- Hang Snatch Pull 120kg x 5
- Hang Snatch High Pull 70kg x 10
- Low Bar Squat 95kg x 12
- Chest-supported Row 90kg x 9
- Barbell Curl 32.5kg x 12
- Lat Pulldown 80kg x 8
- Lateral Raise 10kg x 20
- Dips +7.5kg x 9
- EZ-bar Skullcrusher 34kg x 12
Lessons LearnedI can handle a ton of volume, much more than the recommended max of 20 sets per muscle group per week, with a high level of effort on each set. I ate and slept well and never had problems recovering. This might change in the future when I move serious weight but for now color me surprised.
At first I was concerned by the lack of guidance on weight selection (no given weights, percentages or RPE). However this was a blessing in disguise because I discovered that I could aim for a new PR in every session and then adjust the weights to match my fatigue so as to stay near the rep goal. I found I could often go heavier than I thought.
Fatigue didn’t accumulate linearly throughout a workout. Quite often, after giving it all in the first two exercises, I thought I’d be too exhausted to do another one. Instead I discovered that yes, I had to go light on the first two sets, but by set 3 the fatigue from the previous exercise subsided and I could up the weight. This is another way I beat PRs.
When you train for size you want to make the muscles work. The weight on the bar, bar speed, form and range of motion become secondary. Of course you try and maintain a level of decency but your 28th set on back day will be light, wobbly, ugly and cheaty. It’s ok!
This was my second bulk and the first with carbs. Carbs gave me a lot of energy and strength but they also gave me stomach bloat and fat around my midsection. After meals I looked 6 months pregnant, no kidding, and the discomfort would last a while.
ConclusionDepending on your preferences and how you respond to training, you will enjoy/suffer 12 weeks of:
- long, ever-changing, exhausting workouts
- a wide variety of exercises and rep ranges
- less common training methods
- painful pumps and DOMS for days
- over-the-top eating
- rep PRs
- solid mass gains
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