The Anti-Bodybuilding Hypertrophy Program - C. Waterbury

[GundamRX91]

The Anti-Bodybuilding Hypertrophy Program - C. Waterbury


Testosterone Nation - Anti-Bodybuilding Hypertrophy Program

Anti-Establishment Hypertrophy

I can't read most hypertrophy training articles because of health reasons — they make me sick. Never has there been a topic with more misinformation than muscle-building methods.

At least some strength-training articles seem to have a shred of scientific basis, but with bodybuilding articles, all common sense and science seems to go to the wayside. That's probably because more is understood about the nervous system than muscle soreness, or maybe it's because most of the writers who are only concerned about hypertrophy training are imbeciles who can't even build muscle on themselves. You be the judge.

After a recent seminar, a famous strength trainer told me I should market myself as the guy who could revolutionize bodybuilding. There's only one small problem with that — I don't like bodybuilding. Yep, you heard me right, never have liked it, probably never will. I see most competitive bodybuilders as overly tanned, overly shaved, waddling pieces of uneducated flesh and I have no interest in that market.

Yes, that's harsh, but recently something has slightly changed my views on bodybuilding: I started contributing to Testosterone and I realized there are some pretty damn cool and intelligent people out there who like bodybuilding. I'm not talking about "shaved gorillas posing in thongs" bodybuilding, but the good old hypertrophy-inducing strength-training from the days of the past. So, for all of you out there who love bodybuilding for what it used to be, I've written this article.

Old-time strongmen were the only people who truly revolutionized bodybuilding. Unfortunately, their methods have been largely forgotten. In exchange for infrequent, machine-laden, ineffective bodybuilding methods, many great principles have been lost.

Let me tell you a little secret — hypertrophy training and strength training don't have to be two separate entities. I've never designed a program that was based solely on "hypertrophy" training, but my clients have gained a ton of muscle over the years (if that was the goal). Let me repeat a statement from one of my previous articles: muscle growth is mainly controlled through caloric intake. Assuming all is normal with a trainee's physiology, even the best hypertrophy program won't build appreciable amounts of muscle if there are insufficient calories. Got it?

So allow me to uncover some real hypertrophy methods so you can apply them to your current program in exchange for more functional muscle. Bodybuilders beware: I'm about to barbecue a few of your sacred cows!


Five Hypertrophy Training Principles You Must Understand

1) Train More Often

First and foremost, you must drop the notion that a muscle group can only be trained once a week. Strongmen from the past didn't train that way and you shouldn't either. The more frequent the growth-stimulating sessions you can have, the better.

2) Forget about Time Under Tension

One of the things that really makes me nauseous is the assumption that hypertrophy-inducing sets must last from 40 to 70 seconds (or is it 20 to 90 seconds, or 43.5 to 68.7 seconds?) So that must mean the classic 5 x 5 method doesn't build any muscle since those sets don't last at least 40 seconds. Or maybe I'm just a dumb hillbilly and everyone who uses the 5 x 5 method is actually using a tempo where each rep takes eight seconds? (I don't think so!)

3) There's a Daily Limit to Muscle Stimulation

I can't believe I'm actually going to do this, but I must quote a bodybuilding catch-phrase from the 1980's: stimulate, don't annihilate! There's an absolute limit to the amount of hypertrophy-inducing stimuli you can apply on any given day. That's why those "one day cures" are a huge, stinkin' pile of B.S. I feel sorry for those who actually wasted an entire day attempting such a program.

4) Don't Train to Failure

You must keep the nervous system from becoming overly fatigued if you want to train frequently. Therefore, leave the grunting and screaming to the frat boys who have 13" guns and spend their entire day doing concentration curls and wasting Daddy's money.

5) Train Through Soreness

Initially, you'll probably have constant soreness on this program. That's okay! The soreness will subside once recovery increases and proper adaptation has taken place. Soreness is your body's way of saying, "I need more carbs and protein." So feed your muscles constantly!


The Anti-Bodybuilding Hypertrophy Program

After reading through these principles, you probably understand why I refer to this as an anti-establishment program. I think I broke every so-called "hypertrophy" rule in the book! But you know what? This program rapidly builds muscle and it's very similar to the principles the old-time strongmen used to follow.

Now, let's get to the program that's going to build some serious muscle and increase strength levels! (Keep in mind you can pick your own exercises. Those listed are just examples.)

Day 1

Sets per Muscle Group: Chest 10, Back 10

Movement Plane: Horizontal

Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)


Day 2: OFF


Day 3

Sets per Muscle Group: Thighs 5, Abs 5, Calves 5.

Examples: Barbell Front Squat, Hanging Pike, Standing Calf Raise

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds between giant sets (i.e. train thighs, rest 60 secs, train abs, rest 60 secs, train calves, rest 60 secs, train thighs, rest 60 secs, etc.)


Day 4: OFF


Day 5

Sets per Muscle Group: Chest 5, Back 5

Movement Plane: Vertical

Examples: Dips, Chin-ups

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds between supersets


Day 6: OFF


Day 7

Sets per Muscle Group: Thighs 10, Abs 10, Calves 10

Examples: Deadlift, Decline Sit-ups, Seated Calf Raise (Note that this uses different exercises from Day 3.)

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds between giant sets


Day 8: OFF


Days 9 & 17*

Same as Day 1 except with 4 & 5 reps per set, respectively (in other words, you'll just do 4repsfor each body part on Day 9 and 5 reps for each body part on Day 17).


Days 11 & 19

Same as Day 3 except with 65% & 70% of 1RM, respectively


Days 13 & 21

Same as Day 5 except with 65% & 70%, respectively


Days 15 & 23

Same as Day 7 except with 4 & 5 reps per set, respectively


*The days that aren't listed are, of course, off days.


A Reluctant Addendum

I know what you're thinking:

"Chad, youforgot to include direct arm work in that program!"

No, I didn't. The best increases in upper arm hypertrophy are achieved through compound exercises such as dips, chin-ups, bench presses and rows. Therefore, no direct arm work is prescribed in this program.

It's a strange phenomenon. Every trainee who's been around the iron game for more than a year knows that big arms are built from compound exercises, but people are still convinced they need direct arm work! So I'll give you the choice. I don't recommend the direct upper-arm work option, but I know some people will add direct arm work anyway, so I might as well make sure they do it right.

If you feel cheated and betrayed by my original recommendations, follow the same parameters given in the plan, but cut the total sets in half. For example, on the 10 x 3 day at 80% of 1RM (i.e, Day 1), execute the following:


Preacher Curl, Decline Dumbbell Triceps Extension Superset

Sets: 5

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds

On the other upper body day with 60% of 1RM, execute the following:

Incline Hammer Curl, Tricep Pressdown Superset

Sets: 2-3

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds


Closing Remarks

Don't forget, you must feed your recovery. Think of it this way, if maximum hypertrophy is your goal, you can't eat enough during the two hours post-workout and before going to bed. Eat throughout the day too!

Follow the details of this program precisely and you'll be rewarded with head-turning muscle mass and a better understanding of "real" muscle-building methods.

[GundamRX91]

The Anti-Bodybuilding Hypertrophy Program, Part II

Testosterone Nation - The Anti-Bodybuilding Hypertrophy Program II

Earlier this year, we chose Chad Waterbury's Anti-Bodybuilding Hypertrophy (ABBH) as the most effective training program of 2003. There were plenty of other good programs published that year, but ABBH seemed to receive the most positive feedback. In fact, so many people tried the program and recommended it to others that we were soon deluged with requests for a sequel.

You asked for it, you got it. Below, CW outlines what to do after you've completed the original program.


The First Arizona Outlaw

Up until the late 1800’s, the land of southern Arizona was mostly inhabited by rebels like Geronimo, Nachez and Vicotorio. Most white men who dared to enter this lawless land never lived to tell about it. But one man ignored these dangers.

Edward Lawrence Schieffelin was a tall cowboy with a bronzed face, long hair, and clear blue eyes. He came to the San Pedro Valley in 1877 in search of a rich ore deposit. While in search of this highly lucrative rock, Schieffelin was approached by a soldier.

"You keep fooling around out there amongst them Apaches," the soldier said, "and the only rock you’ll find will be your tombstone."

Undeterred, Schieffelin found his "rock" — a rich silver strike. The city of Tombstone, Arizona was born.


The Other Arizona Outlaw

In 1999, another outlaw came to Arizona. This one wasn't looking for silver, just a better way to increase strength and muscle. It seemed to him that just about every training program out there consisted of 3-4 sets of 8-12 reps. This set/rep scheme seemed to be the Holy Grail for those seeking optimum hypertrophy.

But this outlaw found a better way, and all he needed was a worthy medium that would let him tell his tale. So like two cowboys who slit their palms with an eight-inch knife and shook hands to become blood brothers, the brotherhood between Testosterone and Chad Waterbury was born.


Anti-Bodybuilding Hypertrophy

I have great admiration for Mr. Shieffelin for chartering those forbidden territories back in the day. I was faced with similar resistance and hesitation when I released my Anti-Bodybuilding Hypertrophy program in early 2003. I didn't exactly run the risk of getting scalped, not literally at least, but people in the industry told me the ABBH program was just too different, too outlaw to work.

So a few naysayers started their own shootout with me at the O.K. Corral. They stuck to their old ideas about training while I blazed away with my new ones. When the smoke cleared, the Clantons and McLaurys lay bleeding. But if I was Wyatt Earp in this showdown of training methodologies, then the T-mag reader who tried out the program was my Doc Holliday. Luckily, I had thousands of Doc Hollidays to back me up.


The New Era


It’s been quite a spell since the ABBH program’s induction, and the positive feedback has been mind-blowing. I knew it was my best program at the time since my clients reaped massive levels of muscle and strength from the original plan.

Within a few months after the release of the program, I contemplated writing a follow-up. I knew it could be as good as the original, but I patiently waited for a better answer. I didn’t want to write a continuation program that was as good as the original; I wanted to write one that was better!

Thanks to all the trainees from around the world who let me in on their experiences with the original, I’m now ready to release a follow-up program with the power of Doc Holliday's sawed-off scattergun!


Overview of the Original Program

Let me first address some issues with the original plan. Once you finish the first 23 days of the original program, do the following:

1) Switch the movement plane with the strength training method. In other words, Day 1 becomes 5 sets of 10 repetitions with horizontal pressing/pulling. Use the same 60 second rest periods as originally prescribed and utilize antagonist training (i.e., switch back and forth between the pressing and pulling exercises).

2) Lower body movements should be switched in the same manner. For example, Day 3 becomes 10 sets of 3-5 reps with the same giant set sequence (e.g., front squats, rest, hanging pikes, rest, standing calf raises, rest, etc.).

3) Continue this program for another 23 days.



ABBH II

After 46 days of toil that would make Ed Schieffelin proud, it’s time you mix things up! The continuation will be based on similar principles, but with a few added twists. Here are the parameters:

Day 1

Total sets per muscle group: 6

Movements per muscle group: 2

Movement plane: Horizontal Upper Body

Reps per set: 5

Load: 7RM (reps max)

Rest: 60 seconds between sets

Pressing Exercises: Flat Dumbbell Bench Press and 20-30? Decline Barbell Bench Press

Pulling Exercises: Seated Cable Rows and Bent Over Barbell Rows with a supinated (palms up) grip. If seated cable rows aren’t an option, use Facedown Dumbbell Rows on a 30? incline bench.

Note: Perform all sets in a row for a given exercise. In other words, perform 3 sets of Flat Dumbbell Bench Press with 60 second rest periods, followed by 3 sets of Decline Barbell Bench Press with 60 second rest periods before moving on to the pulling exercises.

Day 2

No weight-training. Perform 15-20 minutes of medium-high intensity aerobics (incline treadmill walking, jogging, HIIT, etc.)

Day 3

Total sets per muscle group: 4

Movements per muscle group: 1

Movement plane: Hip-dominant lower body

Reps per set: 12

Load: 15RM

Rest: 60 seconds between giant sets

Exercises: Partial Barbell Deadlifts*, Standing Cable Crunches**, Leg Press Calf Raises***

* Perform with a barbell, but only lower the barbell until it’s at the level of your upper shins.

** You could also use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.

*** If a leg press isn't available, perform standing calf raises off the edge of a block or step.

Note: Perform all of the exercises in a giant set, circuit fashion. For example, perform Partial Deadlifts, rest 60 seconds, Standing Cable Crunches, rest 60 seconds, Leg Press Calf Raises, rest 60 seconds, then repeat the sequence three more times.

Day 4

No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.

Day 5

Total sets per muscle group: 6

Movements per muscle group: 2

Movement plane: Vertical Upper Body

Reps per set: 12

Load: 15RM

Rest: 75 seconds between giant sets

Pressing Exercises: Standing Dumbbell Military Press and Dips

Pulling Exercises: Chin-ups and Upright Rows

Note: Perform all exercises in a giant set, circuit fashion. Do the following: Standing Dumbbell Military Presses, rest 75 seconds, Chin-ups, rest 75 seconds, Dips, rest 75 seconds, Upright Rows, rest 75 seconds, then continue the sequence two more times.

Day 6

No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.

Day 7

Total sets per muscle group: 6

Movements per muscle group: 1

Movement plane: Quad Dominant Lower Body

Reps per set: 5

Load: 7RM

Rest: 60 seconds between sets

Exercises: High-Bar Barbell Back Squats (full ROM)*, Standing Cable Crunches**, Donkey Calf Raises***

* Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).

** If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.

*** If an apparatus to perform donkey calf raises isn’t available, perform seated calf raises.

Note: Perform all sets in a row before switching to the next exercise as described in Day 1.

Day 8

Off completely with no aerobics.

Day 9

Repeat sequence for two more weeks. At the end of the program, switch movement planes with strength-training methods as described for the original ABBH.


Conclusion

A new era of hypertrophy strength-training is about to begin. I hope you’re as excited about this sequel as I am! It’s because of T-Nation that I was able to develop this outstanding continuation to the original ABBH. If you have any questions for me, feel free to post them on the T-forum.

Now, keep an eye peeled for those dirty Clantons and go hit the gym!

[GundamRX91]

The Waterbury High Frequency System
by Chad Waterbury

Testosterone Nation - Bodybuilding's Next Frontier

The Future of Bodybuilding

For the last year I've been building my case for the muscle-building power of a well-designed high frequency training program. I introduced the world to my Perfect 10 program in order to give you a taste of high frequency training. Those who followed the program as prescribed were ecstatic with the results.

However, the plan was limited to one or two body parts. Why didn't I release a plan that targeted the entire body? Simple: I needed more data.

At any given time, I work with about fifty different trainees from all walks of life. That's a pretty respectable sample, but I wasn't satisfied with the amount of data I'd collected. So I waited around for the last year to accumulate feedback from the T-Nation population. In the meantime, I kept manipulating my clients' parameters in order to find a system that works best for muscle growth.

In fact, I've been experimenting with high frequency plans ever since I first witnessed the Cirque du Soleil show in Vegas. But I didn't want to devise a system that works well; I wanted to create a system that works incredibly well. I believe that high frequency training is the future of bodybuilding, and I wasn't going to skimp on any detail!

What I'm going to share with you is a hypertrophy training system that works better than any other parameters known to man. I'm usually very reluctant to make any claims regarding the results that my programs produce, but I'll say this: the following program will build muscle faster than you've ever built it before. And that's no bullshit.

This high frequency training system is based upon the following maxim: the more often you train a muscle – in an intelligent way – the more hypertrophy you'll achieve. It really is that simple, albeit in a complicated way. How's that for a duplicitous statement?


Clean Your Slate

Let's say I had a device that could totally wipe out all of the bodybuilding information that you've ever heard or read. If I had such a tool, I'd use it. But since I don't, you must do your best to avoid thinking about anything else you've ever been taught. Open up your mind and answer the following question for me:

If you knew absolutely nothing about bodybuilding parameters, what would you do to a muscle in order to make it grow as fast as possible?

Answers:

A. Train the muscle group often (every 1-2 days).
B. Train the muscle group infrequently (every 7-10 days).

Which answer makes the most sense? I think it's safe to say that most of you would choose option A. So why have so many bodybuilders chosen option B? Does it make sense?

I'll tell you why many bodybuilders choose option B: because they want it to be true. The mind is a powerful, and sometimes deceiving, tool. Wouldn't we all be thrilled to the gills if we could grow maximum muscle with only one workout per body part every 7-10 days?

Sure, such an infrequent plan would turn your fitness levels, work capacity, and cardiovascular conditioning into shit, but hey, who wants to spend a lot of time building a better body, right?

Since we live in an overly-stressed modern world with the clock spinning out of control, it sure makes sense to market a system that convinces you that training a body part four times per month is your ticket to fast muscle gains. In fact, to augment your position you could say that it's the best way to build muscle because, after all, there's a single best way to do everything, right?

And while you're at it, throw in a philosophy, say, objectivism, that was devised from a philosopher who knew nothing about building muscle. Quote her whenever you can to make your bodybuilding case even more solid. Brilliant!

Promoting a system that only requires one workout per body part every 7-10 days with 20 minute sessions is a great marketing strategy. Hell, every 2 A.M. infomercial I've ever seen promises the same thing. So it must be a great system! I can't tell you how many times a world-renowned strength coach has mentioned the power of a few 20 minutes sessions each week for building professional athletes and bodybuilding champions.

Okay, I'll step back from the sarcasm for a second. Infrequent training regimens are a good marketing strategy, but the results suck. Those who believe that infrequent training plans are best should have a fountain dropped on their head.


The Science is in the Evidence

Bodybuilders are known for being the most diligent of all species when it comes to nutrition. Indeed, many bodybuilders are undaunted by the presence of even the most alluring, physique-wrecking foods. Nope, they'll eat whatever they need to eat, along with any amount necessary in order to add just a few pounds of muscle.

I applaud their tenacity; however, even if they hired Dr. John Berardi to monitor every bite of their food for the next two months, they wouldn't build huge amounts of muscle. Nope, not without an extremely effective bodybuilding plan – a plan that's so powerful that even those who throw caution to the nutritional wind build muscle.

The best evidence for any hypothesis is based on real-world observations. What I mean is this: if I want to develop the most effective hypertrophy plan, then I should collect data from the people who built muscle without even trying. After all, we all know how difficult it is to build muscle at any rate – especially a fast rate.

Therefore, the best group to analyze would consist of people who don't give a damn about building muscle, and barely consume enough protein to meet the sub-par RDA standards. If these people built bigger muscles, then I've found one helluva good population to analyze.

I feel I've designed the ultimate hypertrophy program without evidence from the bodybuilding world. Yep, that's right. The origin of this program lies in the hypertrophy I witnessed from your everyday Joes. After all, if a mechanic can build up his forearms faster than a bodybuilder without even knowing that protein drinks exist, that's some pretty strong evidence to support what the mechanic is doing.

Think about how often a full-time mechanic grabs, grips, and twists with his forearms on a daily basis. Growing up in Redneckville, USA has provided me with plenty of data. I've seen new mechanics add an inch to their forearms within the first six weeks of starting a job in a repair shop. What do you think the nutritional plan of a typical mechanic consists of? I'll tell you what it consists of: beer, tobacco, and saturated fat.

But forearms are notorious for being muscle groups that respond best to lots of volume, so that isn't a good example, right? Well, that's bullshit, but I'll go along with it to establish my position.

So is there any other evidence to support regimens that build muscle in non-lifters? You bet there is! In fact, there's so much evidence that I could spend the entire article writing about it, but that's what my future book is for. In the meantime, let's look at another group of non-lifters who built muscle without trying: rock climbers.



Here's the interesting part: rock climbers don't want any extra muscle! In fact, it's safe to say that rock climbers represent a case study in catabolism. Not only are professional rock climbers not seeking hypertrophy, they're avoiding it! Yep, every extra ounce of muscle they add is an extra ounce that they have to lug up a mountainside.

I used to be the head trainer at an extreme fitness gym in a major city. At this gym, we had the crème de la crème of artificial rock-climbing walls. This wall attracted some of the top climbers in that area so I was fortunate to observe hundreds of climbers during my tenure at the club. Very few weighed more than 150 pounds.

I befriended a bunch of these lads and asked them about their training and nutritional regimens. They barely consumed enough food to maintain basic physiological functions, and their training was limited to climbing (minimal to no weight-training). Furthermore, most were deathly afraid of red meat, and were convinced that high-protein diets would detonate their kidneys. The highest protein intake ever reported to me by one of these climbers was 100 grams per day – and most of it was soy. But they all had proportionally large forearms, biceps, lats, and upper backs.

Then we have lumberjacks. Do you know any lumberjacks? If you do, tell them to take off their shirts so you can analyze their upper back development. Or, buy a ticket to one of those log-cutting events that you've probably seen on ESPN.



These guys possess upper back development that would impress any competitive bodybuilder. And the ones I know virtually live on Budweiser, gravy, and Copenhagen.


Any Other Evidence?

We're surrounded by a plethora of examples that support the efficacy of high frequency training. But I'll refrain from mentioning the calf development of soccer players, sand volleyball players, ballet dancers, and cyclists. And I'll refrain from mentioning the thigh development of downhill skiers and speed skaters. And I'll refrain from mentioning the shoulder, lat, and upper arm development of gymnasts who perform the rings, pummel horse, and uneven bar events.



And I'll refrain from mentioning that right-handed basketball players who favor their left leg when jumping all have bigger left calves. Since the people in question are athletes, I won't bring it up. Nope, I wouldn't even think of mentioning it.

Well, now that I've broached the subject of genetically-superior individuals, I'll give a few more important pieces of evidence. First, even though Arnold Schwarzenegger was one of the most genetically gifted bodybuilders in history, you've got to remember that his calves weren't genetically great. In fact, Arnold's calf girth was downright embarrassing.

So what strategy did the greatest bodybuilder of all time employ to build his calves? I'll let him tell you:

"I train them 30 to 45 minutes a day, six days a week." (1)

Okay, so he trained them six days a week, but did he do anything else? According to his book, he also sought to stimulate his calves throughout the day. For those who wanted bigger calves, he said:

"When you are walking, make an effort to go all the way up on your toes... " (1)

Six days of training per week along with tricks to stimulate the calves throughout the day. That's a lot of frequency!



Arnold has also mentioned that his left biceps used to be smaller than his right. He targeted the problem:

"I noticed that whenever I was asked to show my biceps, I would automatically flex the right arm. So I consciously made an effort to flex my left arm as much or more than my right. Eventually I was able to make my left biceps the equal of my right." (1)

With regard to Arnold's calves and biceps, notice that he didn't mention anything about stimulating the muscles more infrequently.

But the bodybuilding testimonials don't end with Arnold; I just mentioned him since he's often credited with being the first "thinking man's" bodybuilder. Bob Gajda, the 1966 Mr. Universe, also used high frequency training to build up his lagging body parts. (2) I could go on and on.

Nevertheless, I'll freely admit that many bodybuilders have extolled the benefits of super high intensity training to stimulate muscle growth. Dorian Yates comes to mind. But mind-blowing levels of intensity are virtually impossible to maintain for any length of time, not to mention that most of us also seek greater fitness levels.

Training your entire body for, say, four sessions each week will build up your overall fitness levels much higher than one set of a handful of exercises taken to failure every seven days. (Shameless plug: I discuss this topic at length in my upcoming book.)

Now, back to the story at hand. The previous examples were given to support the muscle-building power of training your muscles with a very high frequency, because all of the people in question did just that.


I Get Your Point, Now What?

So what does this all mean to someone who's trying to build muscle at the fastest physiological rate that their body allows? It means that you should be training your muscles with a high frequency – much higher than your body is accustomed to.

We've been brainwashed into believing that high-frequency plans are either not possible or only for genetic freaks. In either case, the information source is dead wrong.

Where everyone else has failed in the past is within their moronic periodization plans – or should I say, lack of periodization plans. Also, the mechanics, rock-climbers, and lumberjacks built muscle without any regard for nutrition. Now imagine what a total-body plan that involves sufficient carbs, protein, and fat could do for your physique!

But remember what I said in the beginning of this article regarding the answer to this puzzle: it's simple, but in a complicated way. The answer is simple; it merely involves increasing your frequency of training each body part during the week. But, we don't want our hypertrophy limited to an isolated portion of our body – we want hypertrophy across the entire body.

If the previous groups started training their entire bodies with the frequency they expose to their respective key body parts, they'd probably burn out in no time. This is where it gets complicated.

Furthermore, if you started training your entire body, say, six times each week then you'd probably end up in traction, not to mention that our bodies will adapt to a specific set of parameters in no time. Even if you respond best to 5 x 5 for hypertrophy, you've got to remember that the number of times you can perform 5 x 5 in a row is limited. With high frequency training, the plethora of training sessions each week would burn out the 5 x 5 parameters quicker than a politician pulls up his pants after a knock on his hotel room door. This is where it gets even more complicated.

Finally, it's not easy for any of us to get to the gym 8-10 times each week. I know it's tough to make time to train, and that's why it's taken so long to create this program: I had to make it as user-friendly as possible. But there's only so much I can do to make high frequency training a viable option for you.

Obviously, if I recommend that you train each body part for eight workouts per week, it's not possible to accomplish this in three sessions. Since most trainees go to the gym 3-4 times each week, sometimes I feel like my boat has been dropped upstream in a creek, sans paddle. And that's where things get very, very complicated for yours truly.

So, to devise this high frequency program I had to tackle the following challenges:

1) Quickly induce hypertrophy over the entire body without burnout.

2) Find a periodization plan that works for those who aren't genetic freaks.

3) Make it as user-friendly as possible.

Well, I've created just such a program!


The Waterbury High Frequency System

The purpose of this program, first and foremost, is to induce muscle growth. But not only will you build more muscle than you imagined, your work capacity and fitness levels will also skyrocket. Oh yeah, and soreness will quickly become a thing of the past due to your supercharged recovery ability.

This plan induces lightning fast hypertrophy by quickly building up the frequency of training each body part for eight sessions each week. Not only will you be performing eight sessions each week, but these will be eight total-body sessions. This will be accomplished in only eight weeks.

Sound impossible? It's not.

The efficacy of this program lies within the periodization plan. The frequency of stimulating each body part must be built up, dropped down, built up further, dropped down again, and then built up to its peak. (At least that's what I've discovered after five years of fine-tuning this system.)

The Waterbury High Frequency System is periodized into five phases. Here's a brief overview of each phase.


Phase I: Establish Frequency Stimulus

Purpose: To expose the primary muscle groups to four sessions each week with submaximal loads to manage fatigue. This will effectively prime the trainees who've only been training each body part 2-3 times per week.

Duration: 2 weeks


Phase II: Max Motor Unit Recruitment 1

Purpose: To retrain your nervous system to recruit the high-threshold motor units. Since Phase I was performed with submaximal loads, it's necessary to retrain your ability to recruit the largest, high-threshold motor units. By recruiting these large motor units, you'll also be recruiting all of the smaller motor units (muscles).

Basically, you'll recruit your entire muscle fiber population (minus the emergency reserve that's virtually untouchable without a life-or-death scenario). This phenomenon is based on Henneman's size priniciple. (3)

Duration: 1 week


Phase III: Augment Frequency Stimulus

Purpose: To reestablish a moderately high frequency plan in order to force the muscles to recover more quickly between workouts.

Duration: 2 weeks


Phase IV: Max Motor Unit Recruitment 2

Purpose: To recruit even more high-threshold motor units than Phase 2. This phase will set you up for big gains in Phase V since you'll have enhanced your ability to recruit muscle fibers.

Duration: 1 week


Phase V: Peak Frequency Stimulus

Purpose: To force your muscular and nervous systems to recover from training in less than 24 hours.

Duration: 2 weeks


The Program

This is it. Five years in the making!

Addendum: Most of the sessions involve exercise pairings. If you absolutely can't alternate between exercises, perform all of the prescribed parameters before moving on to the next exercise.

Keep in mind that you'll need to lower the load to cater to incomplete rest periods from performing straight sets. If you must, substitute exercises with a similar variation. However, switching from back squats to leg extensions isn't a viable option; switching from back squats to front squats or hack squats is. You get the idea.


Phase I

Day 1

A1 Back Squat (narrow stance)
A2 Bent-over Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 4
Reps: 6
Rest: 60 seconds between pairings (A1, rest 60s, A2, rest 60s, A1, rest 60s, etc)
Load: 8RM

Day 2

A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)



B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM

Day 3

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).

Day 4

A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 3
Reps: 12
Rest: 75s between each pairing
Load: 14RM

Day 5

A1 Deadlifts (sumo stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM

Days 6 and 7

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).

Day 8

A1 Back Squat (narrow stance)
A2 Bentover Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges




C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM

Day 9

A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM

Day 10

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).

Day 11

A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 4
Reps: 12
Rest: 75s between each pairing
Load: 14RM

Day 12

A1 Deadlifts (sumo stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM

Days 13 and 14

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).


Phase II

This phase consists of working up to a 5 repetition maximum (RM) for the following lifts. Start the session with approximately 70% of your 1RM for the lift, or a 12-14 RM. Perform 5 reps, rest and add 10%, perform 5 reps, rest and add 5%. Keep increasing the load 3-5% until you reach a comfortable 5RM.

Rest 1-2 minutes between the initial efforts; rest 2-3 minutes between efforts with higher loads. This shouldn't be a balls-out competition effort. Therefore, no face-slapping or screaming is required.

Day 1

Back Squat (wide stance)
Bench Press
Lying DB Triceps Extension

Day 2

Deadlift (narrow stance)
Chins or Pulldowns (palms up grip)
Hammer Curls




Day 3

Off

Day 4

Front Squat
BB Military Press
Dips or Decline DB Bench Press (palms facing each other)

Day 5

Off

Day 6

Deadlift (sumo stance)
Seated or Chest-Supported Rows
BB Biceps Curls

Day 7

Off


Phase III

This phase introduces your body to a few twice-daily sessions. Separate each session by at least 6 hours (more is better).

Day 1

AM Workout

A1 Back Squat (narrow stance)
A2 Bentover Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 3
Reps: 6
Rest: 60s between pairings
Load: 8RM

PM Workout

A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 2
Reps: 12
Rest: 75s between each pairing
Load: 14RM

Day 2

A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)




B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM

Day 3

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).

Day 4

A1 Front Squat or BB Hack Squat
A2 Upright Rows
B1 DB Side Raise
B2 Leg Curls
C1 Bench Press
C2 Barbell Curls
Sets: 3
Reps: 12
Rest: 70s between each pairing
Load: 14RM

Day 5

AM Workout

A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 3
Reps: 6
Rest: 60s between pairings
Load: 8RM

PM Workout

A1 Deadlifts (sumo stance)
A2 DB Bench Press
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 2
Reps: 12
Rest: 75s between pairings
Load: 14RM

Days 6 and 7

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).

Day 1

AM Workout

A1 Back Squat (narrow stance)
A2 Bentover Rows or Seated Cable Rows (palms down grip)
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises (feet straight ahead)
C2 Incline Bench Press (narrow grip)
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM

PM Workout

A1 Back Squat (wide stance)
A2 Bentover Rows or Seated Cable Rows (palms up grip)
B1 BB Military Press
B2 Split Squats
C1 Standing Calf Raises (feet angled out)
C2 Incline Bench Press (wide grip)
Sets: 3
Reps: 12
Rest: 75s between each pairing
Load: 14RM

Day 2

A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM

Day 3

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).

Day 4

A1 Front Squat or BB Hack Squat
A2 Upright Rows
B1 DB Side Raise
B2 Leg Curls
C1 Bench Press
C2 Barbell Curls
Sets: 4
Reps: 12
Rest: 70s between each pairing
Load: 14RM

Day 5

AM Workout

A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM

PM Workout

A1 Deadlifts (sumo stance)
A2 DB Bench Press
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM

Days 6 and 7

Off from weight training. No more than 20 minutes of medium intensity cardio (if desired).


Phase IV

This phase consists of working up to a 3 repetition maximum (RM) for the following lifts. Start the session with approximately 70% of your 1RM for the lift, or a 12-14 RM. Perform 3 reps, rest and add 10%, perform 3 reps, rest and add 5%.

Keep increasing the load 3-5% until you reach a comfortable 3RM. Rest 1-2 minutes between the initial efforts; rest 2-3 minutes between efforts with higher loads.

Day 1

Back Squat (wide stance)
Bench Press
Lying DB Triceps Extension

Day 2

Deadlift (narrow stance)
Chins or Pulldowns (palms up grip)
Hammer Curls

Day 3

Off

Day 4

Front Squat
BB Military Press
Dips or Decline DB Bench Press (palms facing each other)

Day 5

Off

Day 6

Deadlift (sumo stance)
Seated or Chest-Supported Rows
BB Biceps Curls

Day 7

Off


Phase V

Now that you've finished dropping the volume and increasing the loads, your system is prepped for 8 total body sessions each week. Avoid going to failure during any set to control fatigue.

Day 1

AM Workout

A1 BB Military Press (standing)
A2 Front Squat (shoulder width stance)
B1 Chins or Supinated Grip Pulldowns (wide grip)
B2 Lying DB Triceps Extension (use decline bench if available)
C1 Standing Calf Raises (feet straight ahead)
C2 Hanging Leg Raise
Sets: 4
Reps: 4
Rest: 60s between pairings
Load: 6RM

PM Workout

A1 DB Incline Bench Press
A2 BB Back Squat (shoulder width stance)
B1 Chins or Supinated Grip Pulldowns (narrow grip)
B2 Triceps Pressdowns or Overhead DB Extension (don't rest between arms)
C1 Donkey Calf Raise (feet straight ahead)
C2 Reverse Crunch
Sets: 2
Reps: 12
Rest: 75s between each pairing
Load: 14RM

Day 2

AM Workout

A1 Deadlifts (narrow stance)
A2 Dips
B1 Seated Cable or Chest Supported Rows (wide grip, palms down)
B2 Standing Hammer Curls
C1 Seated Calf Raise (feet straight)
C2 External Rotation
Sets: 4
Reps: 3
Rest: 60s between pairings
Load: 5RM

PM Workout

A1 DB Romanian Deadlifts (wide stance)
A2 Decline DB Bench Press
B1 Seated Cable or Chest Supported Rows (narrow grip, palms down)
B2 Standing Barbell Curls (narrow grip)
C1 Seated Calf Raise (feet angled out)
C2 External Rotation (use a different exercise than the AM workout)
Sets: 2
Reps: 14
Rest: 75s between pairings
Load: 16RM

Day 3

Off from weight training.

Day 4

AM Workout

A1 Chins or Supinated Grip Pulldowns (narrow grip)
A2 Triceps Pressdowns or Overhead DB Extension (don't rest between arms)
B1 DB Incline Bench PressB2 BB Back Squat (wide stance)
C1 Donkey Calf Raise (feet angled out)
C2 Reverse Crunch



Caption: If you don't have a partner or a donkey calf raise machine, try the exercise like this.

Sets: 4
Reps: 3
Rest: 60s between each pairing
Load: 5RM

PM Workout

A1 Chins or Supinated Grip Pulldowns (wide grip)
A2 BB Skull Crushers (use decline bench if available)
B1 DB Military Press (standing)
B2 Front Squat or Hack Squat (narrow stance)
C1 Standing Calf Raises (feet angled out)
C2 Hanging Leg Raise
Sets: 2
Reps: 14
Rest: 75s
Load: 16RM

Day 5

AM Workout

A1 BB Bench Press
A2 Seated Cable or Chest Supported Rows (narrow grip, palms up)
B1 DB Romanian Deadlifts (narrow stance)
B2 Standing Reverse Curls
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 External Rotation
Sets: 4
Reps: 4
Rest: 60s between pairings
Load: 6RM

PM Workout

A1 DB Bench Press
A2 Seated Cable or Chest Supported Rows (wide grip, palms up)
B1 Deadlifts (sumo stance)
B2 Standing BB Biceps Curls (wide grip)
C1 Seated Calf Raise or Donkey Calf Raise (feet straight)
C2 External Rotation (use a different exercise than AM workout)
Sets: 2
Reps: 12
Rest: 75s between pairings
Load: 14RM

Days 6 and 7

Off from weight training.

Days 8-14

Add one set to each workout. For example, the AM Workout on Day 8 becomes 5 x 4 for all exercises.

Note: Phase V is organized with a 2 on, 1 off, 2 on, 2 off schedule. However, you can use any combination that fits your schedule as long as you don't lift three continuous days in a row. For example, some of my clients favor the 2 on, 1 off, 1 on, 1 off, 1 on, 1 off schedule.

Continue with Phase V for as long as you keep reaping benefits. Once you start feeling rundown, take a week off from Phase V and perform Phase IV. Then, return to Phase V.

The exercises I chose are some of my favorites, but feel free to throw in whatever variation tickles your training fancy. However, stick with my exercises for as long as possible.


Nutrition, Supplements, and Sleep

Calories: Eat as many as possible over the course of six meals each day. If you skimp on calories, you'll burn out fast during Phase V.

Protein: 1.0 to 1.5 grams per pound of body weight. Buy some Metabolic Drive. You'll need it.



Water: Consume one ounce per pound of lean body mass.

Fish Oil: Consume 2 grams with three of your meals (6g/day).

Greens+: Consume two full servings each day, either mixed in water or mixed in your protein drink.

Surge: Consume half a serving at the onset of your workout. Consume half to one full serving directly after with 5g of micronized creatine (you don't need to take creatine after both workouts during twice-daily sessions).

Spike: This workout supercharger is highly recommended before your AM workout. Nevertheless, take it before any session if you feel you need it.



Power Drive: If you don't use Spike, consume Power Drive before your workout, mixed in carbonated water. If you take Spike, consume Power Drive a couple of hours after any of your sessions. In either case, take Power Drive on an empty stomach. During twice-daily sessions, many of my clients take Spike before the AM workout and Power Drive before the PM workout.

ZMA: If your quality of sleep or recovery is poor, you need ZMA.

Sleep: Unless you're one of the lucky few who don't need much sleep, you must get 8 hours each day. Find time for a 20 minute nap whenever you can to make up for any lost sleep.

Cardio: Any form of cardio or interval sprint training isn't recommended once you reach Phase V. That's not to say that it can't be done, but use extreme caution. Your fitness levels will skyrocket on this program without any cardio whatsoever, so don't think there will be any potential health ramifications by leaving the cardio out.

Stretching: Stretch your muscles between AM and PM sessions, if possible. Be sure to stretch your muscles on your off days.


Final Words

I know this plan won't be easy for some people to follow. And I know I'll get questions asking if the plan can be shortened, but it's quantitatively impossible. But hey, at least I crammed it all into four days, right?

Those of you who do follow the program (and follow it as prescribed with plenty of nutrition and rest) will be part of the next revolution of bodybuilding. Get ready!


References

1) Schwarzenegger, A. (1985) Encyclopedia of Modern Bodybuilding. Simon & Schuster, Inc.

2) Ironman Magazine. Weider Publications. May 2002. Page 219.

3) Henneman E, Somjen G, and Carpenter DO. 1965. J. Neurophysiol 28: 560-80.


© 1998 — 2006 Testosterone, LLC. All Rights Reserved.

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