Lazy Man Stretching Guide

The Lazy Man's Guide to Stretching
15 minutes to (joint) freedom!

by Ian King
If you're reading this article, I'm going to assume that you're interested enough in
learning how to stretch, but not so much as to want to read a dissertation about why
you should stretch. So I'm going to give you the Reader's Digest version of why
before we get into the how.
When we popped out of Mommy, we were provided with a certain degree of

flexibility (i.e. range of movement at the joint). But since then, most things that
we've done in life have contributed to taking away what flexibility we started with.
Understand this — training of any type potentially shortens connective tissue. It's
not just the muscle length that determines flexibility, but all connective tissue,
including ligaments, tendons, fascia, etc.
So why stretch? My number-one reason for stretching is to maintain a "specific

joint relationship." Put simply, if the bones get drawn closer together than
desirable, the impingement of connective tissue at the joint can cause all sorts of
problems, especially nerve pinching. This can set off a range of neural activity, all
the way from muscle spasms to feelings that the muscle has been torn. By
stretching and keeping the joints healthy, you can continue to train. The two most
critical joints are the hip joint (where the femur or upper leg meets the hipbone)
and the shoulder (where the humerus or upper arm meets the shoulder joint).
My second reason for stretching is to allow you to obtain joint angles in your
strength exercises that will provide greater training effects (more strength at
specific joint angles and higher amounts of hypertrophy). Anyone wanting to
confirm this theory just needs to have, say, a small muscle like the tibialis anterior
(front shin muscle) loosened up. The immediate payoff, in most cases, will be an
automatic increase in squat range. And if this doesn't increase your range of
motion, bring in the big guns and extensively stretch the hip flexors, then squat.
You'll immediately know what I'm speaking about from your own personal
experience, which is much more valuable than just reading my opinion about it!
My third and final reason for stretching is to support and/or accelerate recovery.
Most of what I've said so far (nothing new or controversial) would be backed up by
most "experts." So now let me run something by you that's less politically correct:
I like static stretching. I know, I know...current trends in sport science have found
favor in other methods, like dynamic stretching. But, in my opinion, it's all part of
a circle that's slowly turning. Static stretching was the big hit in the '80s, and I
suggest that it will be again.
But it gets worse — I believe in static stretching before the workout! How could I?
Has my head been baking too long in the Australian sun? Don't I know that none of
the "experts" support this, and neither does any of the "science?" Blah, blah, blah...
Here's my suggestion. Forget what you've heard or read. I'll have more respect for
1
your opinion based on what it actually did for you, not what you think that it will
do for you. Do the following stretching for, say, two to four weeks. After which, if
you feel that it's reinforced all the negatives that you've heard about pre-training
static stretching, great...stop doing it.
But, on the other hand, if — to your surprise — it actually does something positive
for you, maybe you'll want to keep it going or even expand on it. That's okay, I
won't mind if you remain a closet stretcher and continue to nod your head in
agreement at seminars when all of the nasties about pre-training static stretching
are rolled out.
Of course, you may not know the difference between static and dynamic
stretching. Maybe you don't care, and the whole subject of stretching ranks right up
there with the "history of napkins" as far as your interest levels are concerned.
That's exactly why this program might be perfect for you.
What I've done is develop a pre-stretching program that takes 15 minutes or less. I
suggest that you try it. If you can follow through for at least a couple of weeks, the
benefits should easily outweigh any resistance on your part.
There's rationale to the order that I've laid out — it basically aims to reduce the
limiting factor of the next subsequent stretch. For example, a tight neck (upper
trap) can cause impingement symptoms through the shoulder joint, so loosening up
the neck first will allow the muscles of the shoulder to "let go."
Focus on what you're doing, feeling for the stretch, relaxing into them. Go ahead,
keep yourself mildly occupied while you're doing them. But if I had to pick
between you checking out the T and A or chatting to your buddy, I'd opt for the T
and A. Ideally, though, I'd like you to focus on what you're doing. If nothing else,
the latter option (T and A) will negate the theory of "excessive lowering of neural
arousal" that the anti pre-training static stretch people like to harp about. In other
words, what goes up must come down and, therefore, what goes down (neural
arousal during stretching) can also come up (during your specific warm-up sets).
Stretches Before an Upper Body Workout
Arms) Using one arm at a time, and keeping the arm in line with the body, swing
the arm in circles from front to back ten times, then back to front ten times. Do the
same on the other side. If you have arthritic shoulders, you'll want to start the arm
circles slowly and in smaller circles, progressing to a faster movement and bigger
circles.
Neck) While standing, let one arm hang straight down. Turn the hand so that the
palm faces the ceiling and the fingers point outward. Lean your head in the
opposite direction of the aforementioned arm. Using the opposite arm, gently pull
the top of your head further, actually trying to take the ear to the shoulder. Then do
the same in reverse on the other side. Repeat the process for the tightest side. You
2
can also use this variation: pull the ear toward the outer pec, thereby stretching the
broader, upper trap area.
Shoulders) There are three positions that I recommend for this old standby:
1) Stretch one arm up over the head, with the hand of the other arm pulling
backward on the triceps just above the elbow, thereby stretching the tris, too.
2) Stretch one arm across the front of the chest, with the hand of the other arm
pulling it in toward the body from that same leverage point on the tricep (just
above the elbow), thereby stretching the posterior or rear of the shoulder and
compressing the acromio-clavicular joint.
3) Stretch one arm up behind the body, with the hand of the other arm also behind
the body pulling it up, thereby stretching the anterior or front of the shoulder.
Repeat the process for the other side.
Forearms) Place one arm straight in front of the body. Use the other hand to assist
in creating the stretch. There are three positions that I recommend:
1) Starting with the palm facing away from you, as if you were a traffic cop, grab
the fingers with your opposite hand and pull the hand toward the body, thereby
stretching the forearm flexors.
2) Starting with the palm facing down (in the opposite position of the first step
above), grab the fingers with your opposite hand and pull toward the body, thereby
stretching the forearm extensors.
3) Starting with the palm facing down, rotate it outward, then upward so that the
fingers end up pointing away from your body. Grab the back of the first hand with
the palm of the other hand and pull the fingers around and up more, thereby
stretching the forearm rotators.
Chest) Stand close to a vertical frame or door frame. Place one hand up on this
frame. There are several positions that I recommend:
1) With the elbow bent to 90 degrees, the upper arm parallel to the ground, and the
lower arm in contact with the vertical frame, rotate the body away. This should
3
provide a very isolated chest stretch.
2) Now, move a bit further away from the frame and extend the arm until the
elbow is just slightly bent. With the hand and/or wrist in contact with the frame and
the palm facing forward, rotate the body away. This is still a strong stretch for the
chest, but you'll also be able to feel it in the biceps.
3) Move a litter further from the wall again and straighten the arm out completely.
With the hand and/or wrist still in contact with the frame and the palm facing
forward, rotate away. This will increase the stretch in the biceps and/or forearm.
For yet another position, keep the arm straight as in the last step and with the hand
and/or wrist still in contact with the frame, rotate the forearm by taking the palm
down and stretching it to the rear. Then, rotate away. This will also take the stretch
into the forearm extensors.
Lats) Stand under a horizontal frame such as a chin bar, but make sure that your
feet can still touch the ground if you grab onto the bar. Hold onto the bar above
you with one arm at a time, lowering your body down and pushing the pelvis in the
opposite direction.
Stand in front of a vertical frame, grasp it with one hand, and lean forward. The
upper body should be basically parallel to the ground now. Rotate the hips away
from the stretch side. This will stretch the lats and upper back.
Stretches Before a Lower Body Workout
Calfs) Assume the position shown in the photo and place one foot flat on the
ground. Keep the knee of that leg straight. While making sure to maintain heel
contact with the ground, lower your upper body slowly to accentuate the stretch.
Keeping the same position, bend the stretch-side leg at the knee. This second
position will shift the stretch lower, toward the heel.
Lower back) Lie on your back on the ground. There are a few positions that I
recommend for this stretch, but only go beyond the first position if your back
hasn't had any recent trauma:
1) Bring you knees to your chest, pulling them into the chest by levering your arms
under the knee joint. Rock gently.
2) Now, extend the legs until they are straight and slowly take the legs over the
4
3) Bend the knees, looking to take the knees toward the ground on either side of
the ears. However far you get, be careful and slow in coming out.
Hamstrings) While still on your back, there are a few positions that you can
employ:
1) Using your towel as a stirrup under one foot, keep the leg straight and take it up
as high as hamstring flexibility allows.
2) Now, drop the towel. Bend the leg and, locking your hands around your ankles,
bring the slightly bent knee as close to the chest as you can.
3) Place the opposite-side arm under the knee joint (left arm under the right knee
joint) and pull the knee as close to the body as you can. Simultaneously, use the
other hand to pull the heel as close to the shoulders as you can.
Gluteals) While still on your back, there are a few positions that you can employ:
1) Lift one leg. Bend it at the knee across your body and, grasping the foot with the
opposite-side hand, pull the foot toward the head. Place the same-side hand on the
bent knee and push the knee away.
2) Take the same foot across to the opposite hip and hold it there with the opposite-
side hand. Use the other hand to pull the knee across your body toward the
opposite shoulder. Raise the non-stretching leg (for the sake of this example, we'll
call it the left leg) up so that the calf of the right leg is touching the quad of the left
leg. Put your left arm through the "D" shape formed by both legs (through the
hole) and grab onto the inside of the left leg, just below the kneecap. With the right
hand, grab onto the shin of the leg and use both hands to pull the left leg up toward
the chest.
Posterior chains) While still on your back, try these two positions:
1) Lift one leg straight up into the air, then lower it down over the other side of the
body. Keep the leg straight. Your degree of flexibility will determine what angle
(relative to the body) it goes down. Progressively lift the leg up toward the head,
keeping it straight.
2) Now, bend the stretch-side leg, pulling the bent knee down to the ground using
5
Hip flexors/quads) Kneel on the ground just in front of — and facing away from
— a low bench. Place a rolled up towel under the knee as a cushion. The leg to be
stretched first has the knee bent with the knee on the towel. The foot is placed on
the bench behind you:
1) The first position requires you to lower your bum toward the stretch-side heel. If
this is easy, add the pelvic tilt — "suck" the top of the pelvis in or backward, and
push the bottom end of the pelvis forward.
2) Now, take the foot of the non-stretching leg out further away from the bench,
put your hands on your head, and lower your pelvis down as low as it can go. Your
stretch-side foot should still be on the bench behind you.
The lower body stretches will probably take you a bit longer to perform than the
upper body stretches.
Notes
The stretching sessions are planned to take 15 minutes or less, and I recommend a
short (5-10 minutes) jaunt on the stationary bike, or similar, prior to at least the
lower body stretches. Keep the following in mind, though, as you do these
movements:
• When you figure out which side is tighter, always work that one first.
• Repeat the stretches for the tighter side again. The order will go tighter
side, looser side, tighter side.
• Hold each stretch for 10-30 seconds, depending on your motivation.
• As you motivation rises, look to hold each stretch longer and/or increase
the number of repeats.
I hope that I've convinced you to give this program a go. I guarantee that you won't
be sorry, and you'll see the results in as little as two to four weeks.
Ian has produced a three-part video series on stretching that's available for $97 AU,
or about $61 US. Each video can also be purchased individually. Part I is an
introduction that offers some background on Ian's approach to stretching. Part II
(individual stretches) and Part III (paired stretches) are designed to allow you to
put them in your video player and simply follow along, just as if Ian was giving
you personal instruction.
Send an email to kingsports@b022.aone.net.au to order the Ian King videos or to
6
obtain more information.
Old School Grip Training

Techniques for Developing a Death Grip
by Chad Waterbury
Why is it that common sense drops right through the porcelain fixture when lifters
plan their grip training? If you're only going to perform a few barbell wrist curls at the
end of a workout and expect vein-popping forearm muscles, you're sadly mistaken!
I know guys who research and plan the parameters of their chest and back routines
like Einstein analyzing relativity, but when it comes to grip training, they make about
as much sense as a frat boy who just bumped into Pamela Anderson after getting
"pissed" on beers at an Australian pub.
Growing up in the hillbilly country of Midwest USA taught me a lot about grip
strength. Back when I started working out at age 14, I didn't have access to any of that
"high-tech" city-boy equipment like wrist wraps and cable pulley systems. Instead, I
had to do all of my lifting raw (i.e., no lifting aids).
When I performed deadlifts, I had to use my own grip strength to hold the load. When
I performed chin-ups in the garage on a wooden beam, my grip would inevitably give
out before my back and biceps. But, after a short period of time, my grip was able to
compete with my back and biceps strength. During the summer I bailed hay and
worked with my buddy on a farm. This is the best thing that I could ever have done to
improve my grip and forearm strength. So by default, I built a set of forearms that not
only looked great, but performed awesome as well. You can too, city-boy, if you read
on.
First of all, I want you to quit your pansy city job and move to a farm. Nahh, I'm just
kidding. First, we need to remember what it takes to get strong. According to famed
strength researcher Vladimir Zatsiorsky, there are three ways to build strength:
• Lift a maximal load, which is known as the Maximal Effort Method.
• Lift a submaximal load as explosively as possible, which is known as the Dynamic

Effort Method.
• Lift a submaximal load to failure, which is known as the Repeated Effort Method.
Therefore, in order to build a world-class grip, we need to execute all three methods.
Most people only do one of the above methods, such as opening and closing one of
7
those worthless plastic grippers for a million reps (a perverse example of the repeated
effort method) — a method that wouldn't even challenge my grandma. Those grippers
provide about 30 lbs of resistance when closed and do little more than pump up your
puny forearms. Never fret, after applying my techniques you will want to wear a
short-sleeved shirt all the time, even in northern Siberia during the winter! But let me
first dispel some myths.
Myth #1: You Must Perform High Reps Every Day
This myth falls along the same lines as the 1980's abdominal training advice. The
problem is this; if you train with high repetitions every day, you're only challenging
the Type I slow-twitch muscles to grow. Anyone with half a brain knows you must tap
into the higher threshold Type-II motor units, especially the Type-II b, which have the
highest potential for growth and maximal strength development. So ditch the high-
repetition, everyday training 'cause it will get you nowhere!
Myth #2: Grippers are The Best Exercise for Forearm Development
I could give so many examples of why this isn't true but I'll focus on one from my
own experience. I spent most of my weekends on a farm where my buddy "Tater"
lived. His dad Bill was a farmer and mechanic. Bill had never stepped inside a weight-
room and he didn't even know what a hand-gripper was, but he had a humungous pair
of forearms that even Popeye would envy.
Bill spent his day lifting heavy farm objects, turning huge wrenches, twisting
screwdrivers and carrying heavy buckets — just to name a few activities. So you ask,
"Yeah, they looked good, but were they strong?" Let me answer that question by
getting back to Tater.
One day ol' Tater put a dent in the family truck by accidentally sliding it into the ditch
on a snowy day. Bill wasn't too happy. He grabbed Tater by the neck and picked him
up off the ground (that's about 300 lbs of Tater) with one hand! Now that's what I call
functional strength.
In other words, strong forearms require varying types of work.
Myth #3: Bodybuilders have Strong Forearms
If you constantly perform high-volume training for the forearm muscles, they'll
hypertrophy. The problem is that this type of training would constitute sarcoplasmic
hypertrophy, not the strong functional sarcomere hypertrophy of the muscle fibers.
You must hypertrophy the actual muscle fibers, not the extracellular space, if you
want the awesome look of your forearms to carry over into real-world strength.
Also, bodybuilders constantly use wrist straps when performing everything from
deadlifts to pulldowns. What's the point of lifting a load you can't hang on to? In my
opinion, if you can't pull 600 lbs off the floor without straps, then you can't pull 600
lbs!
8
Now that we've dispelled some myths, let's get back to the strength development
guidelines. As stated above, we must do three different types of training. Here they
are, in table format, with their defined load percentages, sets, reps, and characteristic
tempos:
METHOD LOAD SETS REPS TEMPO

Maximal Effort 95-100%1RM 3-5 1-3 30X0
Dynamic Effort 55-65%1RM 6-10 2-4 10X0
Repeated Effort 75-85%1RM 4-6 4-8 3020
I recommend using one method exclusively before resting 3-5 days and then
incorporating the next method. In other words, on day one, do your exercise or
exercises using the Maximal Effort technique. On day two, 3-5 days later, do your
exercise or exercises using the Dynamic Effort technique. Then, on day three, 3-5
days later, do your movement or movements using the Repeated Effort technique.
Do this "cycle" three times before choosing new exercises, one from each category of
forearm exercises that follows. You can do this pretty much continually, choosing new
movements every time you complete 3 cycles, until you have huge forearms, or until
they carry you out to the farm and plant you in the corn field.
Here's an example of a cycle:
DAY METHOD EXERCISE SETS REPS

Monday Maximal Fat Grip Barbell lifts 3-5 1-3
Friday Dynamic Band Extensions 6-10 2-4
Tuesday Repeated Alligator Smash 4-6 4-8
Again, perform this sequence for three cycles before switching exercises.
The incredible Westside Barbell Club combines two of the above methods into each
workout. For the purposes of forearm strength, I want to keep the methods separate
since combining them would constitute excessive volume (assuming you are
performing exercises outside this routine that also tax the gripping muscles).
Now let's get to the real good stuff — exercises. You'll never develop a world-class
grip if you waste your time with plastic grippers and wrist curls. The hand and
forearm muscles have the potential to perform many different movement patterns so
don't limit yourself to those two movements. So here's how you do it (remember,
you'll be choosing one exercise from each of the following 3 categories to formulate
your training cycle):
Train the Extensors
9
This seems so simple to me but I'd have to say the extensors are the most neglected
variable in grip training. The hand and forearm extensors must be trained for
developing maximal grip strength. You wouldn't just train the biceps and leave out the
triceps would you? I didn't think so. Remember, the body will limit absolute strength
potential if the antagonist is weak in order to protect the joint. Therefore, train the
extensors of the hand/wrist and prepare to be amazed. Here are some great exercises
for this purpose:
Finger Band Extensions — Get a rubber band (not the skinny cheap ones, the fatter
version they use in post offices) and place your fingers inside the band. Spread your
fingers as wide as possible without the rubber band rolling down your fingertips and
then close them. Another method involves just placing the band between two
metacarpals (i.e., fingers) and doing the same thing.
Increase resistance by adding more rubber bands on top of each other. This is also an
excellent exercise for anyone with wrist or carpal tunnel problems. Adding this
exercise to your routine will frequently diminish any symptoms. If you get too strong
for the rubber bands, you could also purchase a finger extension band from a sports
equipment store. Use this exercise for any of the three methods.
Sand Extensions — Get a five-gallon bucket and fill it with sand. With your fingers
straight and closed tight together, thrust your hand into a bucket of sand. Next, spread
your fingers apart as quickly as possible. Remove hand and repeat. Depending on
your strength levels this could be a maximal effort movement (if you're weak) or a
dynamic/repeated effort method (if you're stronger).
As a side note, sand isn't the only substance you can use. I guess you could stick your
hand in pebbles, mud or a big pot of Aunt Bessie's Oatmeal if you feel so inclined. (If
you're worried about your manicure right now, then you're reading the wrong article!)
Plate Pinch Extensions — Grab a light plate (10 lb or so) and hold it with a pronated
(palm down) wrist position. Your fingers should be on one side and your thumb on the
other. While holding your arm straight out in front, flex and extend your wrist joint for
the recommended number of reps. As your strength increases, add more plates so
you're pinching them together with the smooth side out. Until your grip strength
develops, use this exercise for the repeated and dynamic effort methods.
"Open Hand" Movements
For those of you who train raw and use your own grip strength for movements like
deadlifts and chin-ups, great, but you also need to lift objects when your fingers are
more open (i.e., extended). Here are some great exercises for this purpose:
One-Hand Upright Dumbbell Lifts — Stand a dumbbell up on end (so it makes an "I"
shape if you look at it from the side). Position yourself so you're standing over the
dumbbell with your legs apart. Grab the top of it with your hand like you're picking a
softball up off the ground and lift it up to waist level. Lower and repeat.
10
For a more advanced version, lift it to chest level. I must warn you not to use a
dumbbell that opens your fingers any further than 80% of total extension. In other
words, keep a slight flex in your hand or you could overly strain the structures of the
wrist and hand. Either a dumbbell with hex or smooth ends will work.
Fat Grip Barbell Deadlifts — Buy a pair of EZ grips or wrap a towel around the center
of the barbell so that the diameter of the bar is between 2.5 and 3 inches. Since a
towel will smash together, initially, it needs to be much thicker than 2.5-3 inches in
order to get the right grip. (An even better method would involve making your own
fat grip bar at home by placing a 2.5-3 inch piece of pipe around the bar and welding
it together.)
Load a small plate (10 or 25 pounds) on each end of the bar. As with any new
exercise, it is best to start with a light load instead of injuring yourself on the first rep.
Place the barbell in front of you, grab it in the middle with your right arm, and
perform a traditional deadlift. Lift and lower 1-3 times before switching to the left
hand.
You could also place the bar next to you on the ground and perform the same
movement. I know many of you are thinking a dumbbell would work just as well.
Trust me, it doesn't because it requires a lot more muscle action to keep a barbell
parallel to the ground. This is a great exercise for the maximal effort method.
One Arm Wheelbarrow Walks — This is truly an advanced exercise I came up with
(well, maybe someone else is doing it, too, but I don't know about it). Get a small,
unloaded wheelbarrow. Grab the handles as you normally would (semi-supinated grip)
and begin to walk with it. Easy so far, huh? Here comes the tough part — slowly pull
the left hand off the end of the left handle one finger at a time (the pinky comes off
first).
Keep sliding the left hand off while still maintaining balance with the right hand. The
wheelbarrow must be kept perfectly level or it won't work. Initially, you'll probably
only get a few fingers off, but keep at it. Push the wheelbarrow for approximately 30
seconds before switching hands. Maybe someday you'll be in the elite group and push
it with one hand. Talk about grip strength!
Train Gripping Muscles Explosively
So far, we've hit the extensors of the hand and forearm along with isometric muscle
action. Now we need to do some dynamic training for the flexors. Here are some great
exercises:
Captain of Crush Gripper — Purchase one of these grippers from Ironmind.com

Depending on your strength level you could use anywhere from a Trainer (100 lbs
resistance) to the mighty No. 4 (365 lbs resistance). Use a gripper that allows you to
perform the recommended rep ranges for dynamic and repeated effort methods. If
you're unsure of your strength, purchase the No. 1 gripper. Slam the gripper shut using
explosive action for the dynamic method or moderate muscular action for the repeated
11
effort method. Depending on your strength level, you might need to use the Trainer
for the maximal effort day.
Sand Grabbing — I learned this exercise from John Brookfield's excellent book
"Mastery of Hand Strength." Thrust your hand into a 5-gallon bucket of sand, pebbles,
steel shot or any other resistive substance and grab a handful as explosively as
possible. Remove hand and repeat. Those of you who want to be less "rugged" can
use a pair of thin gloves. Use this exercise for the dynamic or repeated effort method.
Alligator Smash — Find a piece of foam; a mattress; a seat cushion or anything else
that fits your hand. Place hand so fingers are straight (extended) on one side and the
thumb is on the other. Smash fingers and thumb together (if you can't picture this,
imagine your hand was in a sock making a puppet and you were making the puppet's
mouth move). Use this exercise for any of the three strength methods.
If you're having a difficult time developing strength and/or size on one side relative to
the other, you may have a nerve problem in the C6-T1 area of the spine. Check with a
reputable chiropractor for an accurate diagnosis. Another possible cause could be
adhesions on or between the forearm and hand muscles. Frequently, we abuse our
gripping muscles with repetitive trauma throughout the day. This problem can be
easily treated by an Active Release Technique practitioner.
Incorporating this information with the guidelines in "Get a Grip" will build a world-
class grip that is both aesthetically pleasing and extremely functional and strong. So if
that dude from the old Charles Atlas ad comes up to you on the beach, kicks sand in
your face and tries to take your girl — you can grip his neck with one hand and
practice your Alligator Smash movement by pretending he's a sock puppet!
To contact Chad, email him at CEWaterbury@msn.com.
© 1998 — 2001 Testosterone, LLC. All Rights Reserved.
The Next "Big Three" Program

An abbreviated program for strength and overall development
by Chad Waterbury
The Big Three: Old School Style
Many of you are familiar with Bill Starr's total body program called "The Big Three,"
which was featured in his 1976 book, The Strongest Shall Survive. It was a program
directed toward football players, but anyone could use it. For those of you who aren't
familiar with it, the program consisted of three barbell exercises: bench press, full
squat, and power clean. He also recommended a few supplemental exercises along
with the three core lifts. The program was intended to be performed three times per
week. Basically, it looked like this:
12
Monday, Wednesday, Friday
The Big Three: Squat, Bench Press, Power Clean
Sets: 5
Reps: 5
Loading:
Monday:
Increase with each subsequent set up to 100% of 5RM
Wednesday:
Friday:
Two Supplemental Exercises
Sets: 2
Reps: 10-20
Did people gain size and strength on this program? Absolutely. Was it as effective and
as balanced as an Ian King program? Absolutely not! There are many variables I don't
agree with in this workout plan, but I'm not here to tear it apart. In fact, I used a
similar program in my early training years to help build basic strength levels. Those
smart enough to avoid the "Nautilus revolution" and stick with this program were
rewarded with a lot of muscle and functional strength.
But given my present level of experience and knowledge, do I think there's a better
abbreviated program for trainees seeking total body strength and development? Yes!
I've devised an outstanding program for in-season football players; anyone who's
extremely limited with training time and equipment; or for those who just want a
change of pace.
The Next Big Three
Let me first explain that I don't look at things the way most people do. Even the
method I used to get my first Testosterone article published was a tad bit unorthodox.
How did I do it? I donned a disguise consisting of a second-hand janitor's uniform
with a patch that read "One-eyed Earl's Extermination Services." I then jimmied open
the door to T-mag's offices with an old MET-Rx bar and threatened them to print my
article. No need for a Glock 45, instead, I had a "Robbins/Phillips in 2004" bumper
sticker in one hand and a jumbo bottle of soy protein in the other. Poor TC and Tim
had looks of terror in their eyes that I hadn't seen since I told my buddy Scooter that
professional wrestling wasn't real. But I digress.
To put it simply, my "big three" exercises are extremely unorthodox. I'm not saying I
invented these movements, but the chances of seeing these exercises performed at
your local Bally's are about as likely as hearing Dave Tate give bad squatting advice.
In other words, it ain't gonna happen!
13
Let's get down to business. First I'll describe the exercises then we'll get into the
program details and the training split.
The Program
Deadlift Walks — First, go to the power rack in your gym and kick out the Body-for-
Lifer who, for some unknown reason, is in there doing kickbacks. Next, move the
hooks (barbell supports) to the front of the power rack (the outside) and set them at a
level just below your knees. You may also be able to use the safety supports
depending on the type of equipment you have.
Load a bar with approximately 65% of your raw deadlift 1RM. ("Raw" means using
no belts, suits, straps, wraps or gigantic springs attached to your ass.) Place the bar on
the floor directly in front of the power rack about two full steps away from the hooks.
Assume a shoulder-width stance with your grip outside of your legs. Use a
symmetrical pronated grip (palms facing you), not the mixed powerlifter's grip.
I suggest you lift the load using Ian King's deadlift guidelines found here. Once you
reach lockout, take two steps forward, reset your stance, and lower the bar onto the
hooks. As soon as you release muscular tension, re-lift the load, take two steps
backward, stop, reset your stance, and lower to the ground. That's the first rep.
Without resting, repeat for the prescribed number of reps. If you don't have access to a
power rack you can set the bar on a bench.
14
Sternum Chin-Ups — This is one of my favorite upper body exercises because it
works the upper body pulling muscles in the vertical and horizontal plane. What more
could you ask for in one movement?
Start with a supinated, shoulder-width grip (this can vary slightly in or out depending
on your strength levels), hang in the fully stretched position and pull yourself up while
simultaneously arching your back and lifting your hips. At the top of the movement
your torso and hips should be approximately 45 degrees in relation to the floor. At this
point, the lower portion of your sternum should be touching the bar. Lower and repeat.
15
If you can't perform this exercise due to inadequate strength levels, perform it on a
cable pulldown machine. Initiate the movement with your trunk perpendicular to the
ground (vertical). At the midway point of the movement, start leaning back while
you're still pulling until your trunk is just above parallel to the ground (horizontal). At
this point, the bar should be touching your lower sternum/upper abdominal area.
Reverse and repeat.
Use this exercise if necessary, but your goal should be to progress to the chin-up bar
as fast as possible because sternum cable pulldowns aren't the same as the "real
thing," no matter what the chubby personal trainer at your gym tells you.
Overhead Press Squats — If I could only perform one exercise, this would be it.
Why? Because it challenges many different aspects of physical preparedness. In fact, I
often have new clients perform this exercise to see how coordinated or flexible they
are.
Inside the power rack or squat rack, set the hooks just below the level of your clavicle.
Place a barbell on the hooks. Grip the bar with a slightly wider than shoulder width
16
pronated grip (this could vary depending on your shoulder flexibility). Unrack and
step back with the bar resting across the clavicular portion of your chest. This position
should look like you're about to perform a standing military press.
Start with your feet just wider than shoulder width and slightly rotated out to "open
up" the hip joint. Descend into the bottom of a full squat while simultaneously
pressing the bar overhead. Hold it overhead while ascending from the bottom of the
full squat. At this point, you should be standing up with the bar overhead. Now lower
the bar down to the shoulders (starting position). Repeat sequence for the prescribed
number of reps.
17
This exercise requires a lot of shoulder flexibility and coordination so don't expect it
to be easy at first. Also, be careful when selecting the load because you probably
won't be able to lift as much as you think. You may need to perform some
contract/relax stretches for the shoulder girdle before executing this movement.
The Plan
Now that you know the exercises, let's get to the parameters of the workout routine:
Frequency: 2 times per week evenly spaced (Monday and Thursday or Tuesday and
Friday, etc.)
Sets: 3-5
Reps: 3-5
Tempo: 30X0 (eccentric/stretch hold/concentric/shortened hold)*
Rest: 90 seconds (this could vary slightly depending on your fitness level)
*I won't set a tempo for the walking portion of the deadlift walks. When performing
the shoulder press squats, use the prescribed tempo for the squatting portion, not the
pressing portion. In other words, it will take you three seconds to descend into the full
squat while simultaneously pressing the load overhead. Stand up as quickly as
possible with the load overhead.
I want this program performed two different ways in order to maximize development.
The first workout of the week I want all the sets performed sequentially before
moving on to the next exercise. This will induce incomplete recovery between sets.
However, on the second workout of the week, I want the exercises performed in a
circuit fashion, allowing for complete recovery before performing the exercise again.
Here's how it should look (I've included some warm-up guidelines):
18
Workout #1
Warm-up
A) Running in place
Duration: 20 seconds
Tip: Lift your knees up as high as possible
Rest: 0 seconds
B) Jumping Jacks
Durations: 20 seconds
Tip: Go for maximum hip abduction/adduction
Rest: 0 seconds
C) Squat Thrusts*
Duration: 20 seconds
Tip: Perform a small hop at the top of the movement
Rest: 0 seconds
Repeat all three for 3-5 cycles.
*A squat thrust is same thing as a "burpee." From a standing position, jump as high as
possible and land down on your haunches with your hands on the ground. Kick your
feet
The Big Three
During this workout, you do all of your deadlift walk sets first, then move to the next
exercise. Same with the other movements.
A) Deadlift Walks
Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
Rest Interval: 90 seconds
B) Sternum Chin-ups or Pulldowns
Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
C) Shoulder Press Squats
19
Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
D) Supplemental Exercise (optional, your choice of exercise if used)
Sets: 2-3
Reps: 6-8
Recovery: Follow Ian King's The Lazy Man's Guide to Stretching after the workout.
Workout #2
(3-4 days later): For this workout, you go through the exercises in circuit fashion. Do
one set of deadlift walks, then one set of chins, and finally one set of shoulder press
squats. Then repeat the circuit.
Warm-up
Same as Workout 1
The Big Three
A1) Deadlift Walks
Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
A2) Sternum Chin-ups or Pulldowns
Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
A3) Shoulder Press Squats
Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
Repeat sequence 2 to 4 more times.
20
Supplemental Exercise
(optional, your choice of exercise if used)
Sets: 2-3
Reps: 6-8
Recovery
Same as Workout 1
Additional Guidelines
• Execute this routine for 6 to 8 weeks before switching programs.
• Don't work to failure until the last set (and even then it's still optional).
• Increase the load 5% once you reach the rep limit on every set.
• Performing a supplemental exercise with each workout is optional. If you include

them, they must be different exercises for different muscle groups in each workout.
For example, in Workout #1 the supplemental exercise could be reverse hypers; in
Workout #2 it could be dips.
• Try to include 10 to 15 minutes of high-intensity aerobic work (jumping rope,

sprints, etc.) on three of your "off" days.
• All exercises must be performed raw. If your gripping muscles are weak, they're
going to get a much-needed boost in this program!
Is this program for me?
Who would benefit most from this program?
For one, in-season football players. In an effort to avoid overtraining, this is an

effective program during the season because the volume is very low. High school and
lower division collegiate football players would respond especially well because
many players at this level still need to build functional strength and enhance physical
preparedness. The off-season should consist of a much higher volume program that
addresses any muscular imbalances incurred during the season.
I know what you're thinking, "Waterbury, you must've been hit on the head with one
too many tire irons. How can you prescribe an in-season football program that lacks a
horizontal pushing movement?" Easy, because in-season football players are
performing horizontal pushing movements all week long! There's no need for
additional work during the season. But remember, the supplemental exercise can be
whatever you want it to be.
21
Persons with extremely limited time and equipment could also benefit from this
program. I know how the stressors in life can get to you. If you keep performing a
high-volume program during this time, overtraining is inevitable. Give your body and
mind a break with this routine until you get your life back to normal. You'll be
surprised how much your strength levels will have increased.
Many of you don't have access to a decent gym or equipment. That's fine, because this
routine doesn't necessarily require those luxuries. If fact, if you live on a farm, you
could perform the deadlifts using your Aunt Millie and the overhead press squats with
Bowzer, the family dog. Make no mistake about it, anyone could benefit from this
program for a certain period of time. Try it and you'll see.
Conclusion
Here we are, twenty-five years after the original "Big Three" program was written. If
you just want to mix things up and kick your total body development into gear, give
this new version a trial run. The program is abbreviated enough to allow you to build
a multi-million dollar company or get your PhD and raise ten kids, but it's also
effective enough to make you a big strong monster who scares pets and small
neighbor children!
Best of luck!
Chad Waterbury is a strength and conditioning coach with Bachelor of Science

degrees in Human Biology and Physical Science. He operates his company, Chad
Waterbury Strength & Conditioning, in Tucson, AZ, where his clientele ranges from
members of military special forces units to non-athletes seeking exceptional physical
performance and development. You can contact him through his website here:
ChadWaterbury.com.
Push-up Your Explosive Strength!

Techniques for breaking through strength
plateaus in the bench press
by Chad Waterbury
Speed. You can't have too much of it. If your goal is to get really strong, explosive
speed training is one of the most important elements. Remember that old "muscle-
bound" theory that arm-chair experts had about weight training? They thought big
muscles built from weight training would make an individual slow. Well, they were
partially right. If you train slow you'll eventually become slow.
Make no mistake about it, the way you train will ultimately determine your fate as a
powerlifter, weightlifter, or athlete. Don't worry, though, because I'm going to show
you how to become powerfully fast from explosive strength training!
22
If there's one element that's constantly lacking in the majority of strength-building
programs, it's explosive strength training. What I'm talking about here is training fast
with light loads, sometimes referred to as the dynamic method. As a strength coach,
I'm always interested in successful programs. The majority of them I read about are
nothing more than run-of-the-mill programs consisting of three sets of 8 to 12 reps
performed slow and controlled. What a joke!
Other more famous and successful programs like that of the Westside Barbell Club
involve a ton of speed work. This type of strength sets you apart from the competition
due to one extremely important factor — speed. So what I'm going to show you is
how to build speed in your upper-body pushing muscles. Throw that slow training out
the back door along with your Bob Paris autographed 8 x 10's and get read to toss up
some real weight!
[Editor's note: Keep in mind that speed training, strength training, and hypertrophy
training are all different things and while there's often considerable overlap, each has
its own fairly specific rules]
Explosive Strength: What is it and how do I get it?
As defined by strength expert Yuri Verkhoshansky, explosive strength consists of three

important components: maximum strength, starting strength, and acceleration
strength. Maximum strength can be increased by lifting heavy loads for multiple, low-
repetition sets. Starting strength is the ability to develop force before the load moves
and acceleration strength is the ability to generate maximum force very quickly.
We'll focus here on the latter two. In reference to the bench press, starting strength
will help you get the load moving after pausing it on your chest while acceleration
strength will help you get the load moving quickly. Pretty simple, huh?
In order to completely understand explosive strength you must also understand the
Explosive Strength Deficit (ESD). This is the difference between the maximum force
your muscles can produce and the development of maximum force when little time is
available.
For example, Lifter A and Lifter B both have the ability to generate 400 pounds of
force when bench pressing. Lifter A needs 0.4 seconds to generate this force, whereas
Lifter B can generate it in only 0.2 seconds. Therefore, Lifter B has a smaller ESD
and would smoke Lifter A in a pressing competition.
Once again I'll refer to the bottom of the bench press. Many lifters have the ability to
generate the amount of force required to lift the load; they just can't generate it
quickly enough. The result? The load crashes back to their chests. By decreasing the
ESD you'll increase the force output in explosive movements. How do we decrease
the ESD? Fast, explosive training, of course!
As stated above, speed is the most important component when attempting to increase
explosive strength. This type of strength was exemplified by the late Bruce Lee. The
23
guy was extremely powerful. Why was he so powerful? Because he was lightning
quick.
Another example would be great bench pressers. The best ones are almost always the
ones who train the fastest. If you ever get a chance to see a world champion bench
presser train, you'll notice how quickly the bar moves compared to the lesser mortals.
If you really want to tap into the higher-threshold motor units and move some serious
weight, explosive strength training is mandatory.
So now you're probably thinking, "I know, I'll just start pressing the barbell fast on all
my bench presses." Sorry, Bubba, it ain't that simple. If you lift light and fast all the
time, you'll lose maximum strength! To make matters even worse, traditional barbell
training can limit the body's ability to increase explosive strength. How? The body has
many built-in inhibitory mechanisms that are intended to protect our joints and
tissues. Without them, we'd probably turn our limbs and joints into something
reminiscent of a piece of meat being shared by a pair of grizzlies.
Here's a test to prove this last point. After thoroughly warming up, lie on a bench with
a loaded barbell that's approximately 50% of your raw bench press 1RM (rep
maximal). Lower the barbell under control and quickly reverse the motion and press it
up as explosively as possible.
Did you feel anything strange? Whether you knew it or not, your nervous system sent
a signal to the brain to slow down the speed of the barbell as you approached lockout.
These mechanisms inhibit further muscular action in an effort to protect your joints
from being destroyed. Without them, your training days would come to an end very
quickly as your arms would probably rip out of their sockets.
Traditional barbell training doesn't "override" these inhibitions and we're left with an
explosive movement that isn't too explosive due to the body's protective mechanisms.
So is that it? Is the holy grail of strength training out of reach because we're limited to
barbells? Fret no more, city boy, I have a solution.
The Case for the Push-Up
In an effort to override the inhibitory mechanisms, the load must be released. If you're
training with equipment that can't be released, you're only holding back your
explosive strength potential. So there you have it. Just throw the bar up in the air and
have your training partner catch it! Sure, he may miss and you'll die a horrible public
death, but you'll be real freakin' strong if you survive long enough! Nah, just kidding.
I have a much better (and safer) option — push-ups!
Push-ups are the exercise of choice because they allow you to push your body off the
ground which mimics a "release" of the load. Therefore, maximum muscular force can
be produced explosively without fear of injuring the joints. Not only that, but you'll
also get some great abdominal activation since your core needs to be stabilized
throughout the movement. Depending on your body structure, the traditional push-up
position would create a load of approximately 60% of bodyweight. I only mention this
24
as a point of reference; the load isn't the most important factor, but rather the speed of
execution.
Therefore, as long as your strength levels allow a very explosive tempo, you'll benefit.
On the other hand, if exact numbers are important to you, figure out your raw 1RM
for the bench press. Take 50 to 60 percent of that value in order to find the necessary
load. Fifty to 60 percent of raw 1RM is an extremely effective range for explosive
training. An inexperienced lifter (less than two years of training) would err on the
higher (60%) side, whereas the experienced trainee should err on the lower (50%)
end. Any greater load would either slow down the movement too much or induce
excessive fatigue given the parameters.
Here are the parameters for developing explosive strength:
Exercise: Push-ups
Sets: 8-12
Reps: 3-4
Tempo: Take one second or less to lower, then explosively push yourself up
Rest: 60 seconds
Percentage of raw 1RM: 50-60% ("raw" meaning no bench shirt)
Why only three to four reps at such a low intensity? Because this method isn't
intended to induce muscular failure. Just the opposite. You should feel invigorated
after completing the sets. (The guidelines are taken from the excellent Russian text,
Managing the Training of Weightlifters.)
For maximum strength development you should perform upper-body work twice each
week. In keeping with this, execute this push-up routine on one day and perform
maximum strength training for the same muscle groups the second day. If you're
extremely limited with time and can only perform one upper-body routine each week,
perform this exercise first in your routine. It's always best to execute speed training
when the nervous system isn't fatigued.
Push-Up Technique
Instead of insulting your intelligence by telling you how to do push-ups, I'll only
touch on the variables you might not know. First, the feet should be wider than
shoulder width. Why? Because it keeps your body from twisting in the air and will
help maintain balance.
Second, the torso should remain tight throughout the movement. Don't let your hips
sink toward the floor when lowering your body. Unless your gut resembles that of a
HIT trainee, your chest and abdominal region should touch the floor at the same time.
25
If your goal is to increase maximal strength levels for bench pressing, perform all the
sets with your hands shoulder width or narrower. This will keep the focus on the
triceps and away from the shoulders, which could result in soreness.
On the other hand, if you're trying to induce pectoral hypertrophy (i.e. chest growth),
perform all the sets with your hands shoulder width or wider. This will activate more
pectoral fibers. Your head should be neutral with the spine; don't look up.
Take one second to lower yourself to the floor and explosively push yourself up as
hard as you can. Your hands should come off the ground. Push hard! If you can bench
press 400 pounds, then apply 400 pounds of force when executing this movement.
Trust me, if you don't, your results will suffer.
When your body drops down after being airborne, let it lower to the floor smoothly —
no abrupt changes in tempo. The set should look smooth and continuous for all
repetitions. This will take some practice but you'll get the hang of it very quickly. (I
only prescribe the one-second lowering as a point of reference; in actuality it'll be
less). Continue for three to four reps. Rest 60 seconds and complete the prescribed
number of sets.
For the extremely strong lifters (those who can jack up 500 pounds or more), it might
be a good idea to stretch one or two mini-bands around your upper back to add more
resistance through the concentric (pushing) phase. You can get these through Jump
Stretch by calling 800-344-3539.
In addition to this exercise, train the hell out of your triceps, deltoids and lats twice
each week and you'll develop incredible explosive strength in your bench press. So
the next time some ACE-certified, chrome dumbbell fitness trainer tries to lure you
into the Smith machine for a set of slow-controlled bench presses, drop him to the
floor and show him how to perform explosive push-ups. If he lives, he'll learn
something!
About the Author

performance and development. You can contact him through his website,
ChadWaterbury.com.
The Jumping Box Squat

Take your explosive strength to the next level!
by Chad Waterbury
26
Who Wants to be Strong and Slow?
So you think you're strong, huh? You go to the gym, squat 700 pounds and call it a
day. Not bad, but the real question is, are you strong and fast? Many lifters who are
strong squatters by American standards (greater than 700 pounds) might disregard the
need for more explosive strength and say it's not all that important. They're dead
wrong!
Traditional weight training techniques such as the "5 x 5" method are effective but
will make you miserably slow unless you incorporate some speed work on a weekly
basis. Who cares how strong you are if it takes a millennium for your muscles to
produce maximal strength! You need to get strong and fast!
Make no mistake about it, strength without speed is useless. Unless you learn to train
the muscular system to act explosively, your ultimate potential will always be out of
reach. In his phenomenal book, Science and Practice of Strength Training, Vladimir
Zatsiorsky sums it up perfectly, "Strong people do not necessarily possess explosive
strength."
After applying the following techniques for the squat, your increased explosive
strength will help you blow away the competition, whether it be your opponent,
training partner, or your girlfriend's father who caught you in her bedroom a little too
late one night. Improving your explosive strength could be the difference between
making the lift in a squat competition or making it over the fence in your girlfriend's
backyard!
In order to improve explosive strength, you must understand its components:

maximum strength, starting strength, and acceleration strength. (See my previous
article here for more info.) Since maximum strength is improved through more
traditional methods (such as the 5 x 5 method), this article will focus on increasing
starting and acceleration strength.
Starting strength is the ability to develop force before the load moves. A good
example would be the box squat. When you're in the seated position (on the box),
many muscles are briefly relaxed. The development of muscular force before the load
moves again is referred to as starting strength.
Acceleration strength is the ability to achieve maximal external force in a very short
amount of time. It's easy to see if a lifter has good acceleration strength because the
speed of the load will increase rapidly after restarting the movement.
These are the two neglected components of explosive strength. The following
technique will be aimed at dramatically improving each phase.
The Case for the Jumping Box Squat
As mentioned in one of my previous articles, barbell training can be somewhat

limiting when attempting to improve explosive strength since the load can't be
released (in other words, you have to decelerate near the top of the lift so you don't
27
lose your balance and fall out the window into traffic below). Don't get me wrong,
explosive strength can be improved using barbells, especially if the trainee has been
performing all his movements "slow and controlled." Simply lowering the load to
50% of 1RM (one rep max) and lifting quickly will help. But what I'm going to do is
show you an even better option!
Based on the previous information, you should now realize a few things. First, the
movement must be performed extremely fast. Second, the load must be light enough
to allow an explosive tempo. Third, there must be a "continuation" of force. In other
words, the movement shouldn't be something the body must slow down as you
approach lockout in order to protect the joints.
The exercise I'm going to show you requires very little equipment; in fact, you could
probably do this movement in the comfort of your own cardboard box while watching
reruns of Sex and the City. I call them Jumping Box Squats.
Test and Technique
Before reading any further, I want you to perform a simple test. Ready? Alright, stand
up and get your body in position as if you're going to jump as high as you possibly
can. Get crouched down like you're getting ready to jump up. I'm not kidding, get off
your glutes and do it! Imagine I'm holding a certificate for a date with Britney Spears
and your best friend's girl you lusted over in high school! Get ready to jump for it.
Now, look down at your feet. This is your strongest jumping stance given your present
level of strength development. Next, I want you to measure the distance between the
inside of your heels at this position.
I know what you're thinking, "I'm going to use this stance to perform the jumping box
squats!" Sorry Bubba, but I'm a step ahead of you. This is the stance you need to
avoid! Why? Because it's your strongest stance. In order to get really strong you must
train where you're weak. Makes sense doesn't it?
Now that we have your foot stance information, let's focus on the technique:
Step 1 — Select a box, bench or even a chair that allows the hip joint to drop two to
three inches below the height of the knee when seated. Sit down on it.
Step 2 — Place the heels six inches wider than the number you got in the test above
(i.e. your strongest position.) I want your heels six inches wider than this value for
half of the sets and six inches narrower for the other half. The knees should remain
directly in-line with the feet. Don't let them buckle together.
Step 3 — Position your feet so the angle of the knee joint is approximately 100
degrees. This is an average value, no need for a goniometer. But, the knee joint must
be greater than 90 degrees!
Step 4 — Clasp your hands behind your head (like the time in high school when you
had a major "Beer & Babes Bash" when your parents were out of town and got a
28
surprise visit from the local authorities). The reason the hands are behind the head is
because it takes the arm swing out of the movement, thus minimizing cheating. I don't
want any assistance from the momentum of swinging arms generated by the anterior
deltoids. Also, it mimics a shoulder position somewhat similar to the barbell squat.
Step 5 — Flex forward at the hip so your trunk is approximately 60 degrees relative
to the floor. The lower back should be arched and tight. Your chest should be held
high. Don't let the trunk flex forward any more than 60 degrees throughout the entire
movement. If it does you're cheating and only hurting your progress.
Step 6 — While focusing on applying maximum force through the heels (keeping the
stress on the glutes and hamstrings), jump up as explosively as you possibly can.
Apply maximum force as if you were performing a 1RM squat! Don't let the trunk
rock forward before jumping up. This will take some practice but it's the most
important point.
Since there's no extra external load, all the variables need to be perfect. You'll notice
when many lifters perform box squats they rock their trunk back at the bottom (while
seated) and then rock it forward, building up momentum in order to lift the load. Don't
do that! As many strength coaches have already stated, the first action that should take
place when reversing the motion at the bottom of a full squat is the head/upper
back/trunk region should extend back into the bar, not flex forward!
Think about it, rocking the trunk forward teaches your nervous system to do the same
at the bottom of the squat when reversing the movement. Do you know what happens
when your trunk shifts forward before your hips raise at the bottom of a maximum
squat? Let's just say it ain't pretty.
Step 7 — After being airborne and coming back to terra firma, lower yourself quickly
(but under control) back to the starting position. Repeat for two more repetitions
before resting. Remember, no momentum. All three reps should be smooth and
continuous without any abrupt changes in tempo.
The Plan
Here are the parameters for developing explosive strength:
Exercise: Jumping Box Squats

Sets: 8-12
Reps: 2-3
Tempo: Take one second or less to lower yourself, jump up as explosively as you can
Rest: 60 seconds
Load: Bodyweight for beginner and intermediate lifters, advanced lifters place 20% of
total bodyweight on a barbell across upper back as if squatting
Frequency: Once each week
As a progression, I want you to lower the height of the box, bench or whatever else
you're using two inches every other week (or every third workout). Keep lowering it
until you reach a level only six inches off the ground. Once you reach six inches,
29
repeat the sequence at the original height and start the progression over. At this point
you can add a load representing 20% bodyweight to a barbell, but if it slows down
your tempo, then you aren't ready for an external load. Remember, speed of execution
along with applying maximum force is most important, not the load!
This exercise should be immediately followed by maximal strength training

techniques targeting the lower back, hip, hamstring and abdominal region. Alternate
this session each week with another lower body session that focuses on maximum
strength and hypertrophy development. Since jumping box squats also serve as an
excellent restoration exercise, I recommend you perform them as your second lower-
body workout each week. Even though the assistance exercises are for developing
maximal strength levels, you should still attempt to move the load quickly. A sample
lower body routine would be as follows:
Monday
Good Mornings
3 sets x 3 reps
Rest: 180 seconds
A1 Dumbbell Side Bends
5 sets x 5 reps
Rest: 90 seconds
A2 Pull-throughs
3 sets x 12 reps
Rest: 90 seconds
(Those A1, A2 designations basically mean to superset these exercises.)
B1 Decline Sit-Ups
5 sets x 5 reps
Rest: 90 seconds
B2 Reverse Hypers
2 sets x 20 reps
Rest: 90 seconds
30
Thursday
Jumping Box Squats
10 sets x 3 reps
Rest: 60 seconds
A1 Hanging Leg Raises
4 sets x 5 reps
Rest: 90 seconds
A2 Glute/Ham Raise
4 sets x 5 reps
Rest: 90 seconds
B1 Overhead Cable Crunches
4 sets x 5 reps
Rest: 90 seconds
B2 Back Extensions
4 sets x 5 reps
Rest: 90 seconds
Editor's note: This is just a sample program, feel free to add jumping box squats into
just about any program and you'll like the results. If you aren't familiar with some of
the exercises in the sample program, just type the name into the search engine and
you'll find some explanations and perhaps some pics.
Conclusion
Use these techniques to overcome the competition or that fence in your girlfriend's
backyard. Either way, you'll be glad you performed this movement. Best of luck!
About the Author

31
ChadWaterbury.com.
4 Weightlifting Myths Dispelled

by Chad Waterbury
We all love catch phrases:
Go heavy or go home!
No pain, no gain!
Go for the pump!
These slogans look good on cheap, ripped-up muscle shirts, but many just don't make
a lick of sense in the real world. I'm here to tackle four of the most common myths
you probably hear spouted as fact by some meathead at least once a week in the gym.
Myth #1: Low rep training doesn't build muscle!
This is one of the most absurd myths making the rounds. Low repetition training
(under five reps) with a large load (85 to 100% of one rep max) recruits the greatest
percentage of Type IIB fibers, which have the highest potential for muscle growth. I
could easily end the argument with that statement since it pretty much says it all, but
I'll give more examples for those of you with inquiring minds.
How many times have you read an article by a strength coach who said something
along the lines of, "Olympic athletes perform low repetition training for the majority
of their cycle and they gain little or no muscle weight, so low-rep training doesn't
cause much, if any, muscle growth." Baloney!
Did these same strength coaches ever think that maybe these lifters didn't want to gain
weight so they could stay in their respected weight class? If so, it would be easy to
control the amount of muscle weight gained by merely decreasing the number of total
calories consumed each day. If they consumed maintenance or sub-maintenance level
calories each day, they wouldn't grow any appreciable amounts of muscle regardless
of the training method. Therefore, the amount of muscle an athlete gains could easily
be controlled (or maintained) by their caloric intake.
Second, the number of sets performed would have a greater influence on muscle
growth than the number of repetitions. For example, a trainee might read about the
benefits of low-rep maximal training for gaining size and strength. Since he currently
performs three sets of ten reps for each body part, he decides to increase the load and
32
decrease the reps to three per set. Now the trainee is performing three sets of three
reps for each body part. No wonder he doesn't grow any muscle; he's only performing
nine total reps!
If this same trainee would perform ten sets of three to five reps, the muscle growth
would be much greater. Therefore, total volume determines the amount of muscle
growth elicited, not just reps. (By the way, executing ten sets of three to five reps is
one of my most successful methods for adding muscle mass to clients.)
Given the two previous explanations, it becomes apparent that the total number of sets
(volume) and caloric intake are what determines the amount of muscle growth.
Therefore, lift heavy with some volume and add calories if you want to grow!
Myth #2: You gotta get sore to grow!
It's tough to convince people this myth is untrue. Trainees like immediate responses to
weight training programs. Males especially are infatuated with fast muscle growth (I
include myself in this category). Unfortunately, training that causes soreness creates a
false sense of accomplishment. In other words, soreness will cause an immediate
increase in girth measurements, but it's not due to added muscle; instead, a certain
degree of swelling accompanies medium to severe soreness. This swelling is what's
making the tape measure your new best friend. Within a few days, the soreness (and
swelling) is gone and so is the new "size"!
But what about the talk of soreness causing increased secretion of growth hormone,
Testosterone and IGF-1, therefore leading to increased muscle growth? Sorry buddy,
but I ain't buying it. Early in my training career I thought this statement was true, but
years of experience have shown otherwise. From my observations, I can tell you the
studies I've read supporting such a claim aren't translating into new muscle growth.
Kind of reminds me of HMB — all research and no results. The same is true with
severe muscle soreness.
I could do many things to your body to make it sore (hit you in the biceps repeatedly
with a tire iron, for example) and it wouldn't elicit a muscle growth response! I'm not
the first strength coach to make such a statement but it bears repeating. Make no
mistake about it: extreme muscle soreness slows the recovery process. If you want
fast muscle gains, avoid severe soreness. You can take that statement to the bank (and
tell them I sent you).
Myth #3: Adding weight to the bar every session is the only way you'll make
progress!
There are many factors involved in making progress; adding weight to the bar is just
one of them. In short, progressive overloading is overrated.
I have great admiration for the book Supertraining by Siff and Verkhoshanksy. Not
only is it one of the best books ever written on strength and conditioning, but it also
does an excellent job disputing some common weightlifting myths. One of my
33
favorite parts of the book deals with progressive overloading. Basically, progressive
overload refers to a need to constantly increase load in order to develop greater
strength levels.
Remember the legend of Milo? He was the fella who carried around a calf everyday.
As the calf grew and got heavier, Milo got stronger with each passing day carrying
that sucker around. That's progressive overloading. Sounds simple, huh? But check
out this excerpt from the Supertraining book:
Closer examination of the Milo tale reveals an incomplete ending. Milo, being an
enterprising strongman, obviously would have sought further increase by lifting
progressively heavier bulls. If he had progressed very gradually, the implications are
that he should have been lifting well over 500kg after a few years. Similarly, if you
began your first bench press with 60kg at the age of 16, then increased the load by
only one kilogram per week, you should be lifting 580kg at the age of 26 and 1100kg
at the age of 36 years. [Note: That's 2420 pounds!] That this will not happen is
obvious. In other words, progressive overloading produces diminishing, and
ultimately zero, returns (1).
In other words, that Milo tale might very well be a bunch of bull! I'm not saying that
progressive overloading is useless and I don't think Siff and Verkhoshansky were
either. Instead, the concept isn't as clear-cut and simple as it seems. Merely adding
more weight to your barbell every session isn't going to turn you into a strongman. It's
just not that simple.
Myth #4: It takes weight to lift weight!
If you're a powerlifter, this phrase might've been engraved on your blood-stained

weightlifting belt by your great grandma, Mabel. Basically, the statement refers to a
greater ability to lift a load due to an increase in body weight. Initially, this statement
might appear to make some sense (which is why it's hung around so long), but once
you understand the details, it's just plain dumb. A physicist would slap you in the face
with a pocket protector if you said this in his classroom.
Here's a sample scenario for you to ponder. Let's take a 200-pound weightlifter with a
maximum squat of 400 pounds. We'll call him Sammy No-Squat, since he's as pathetic
at squatting big iron as Ray Mentzer was at explaining biochemistry. Sammy decides
to hire a powerlifting coach to improve his miniscule squat numbers. The coach takes
one look at Sammy and says, "Boy, you need to put on some weight if you wanna
squat big!"
So Sammy spends the next six months eating everything under the sun. At the end of
six months his body weight has escalated to 240 pounds. Sammy retests his squat,
only to find out it didn't improve one bit! In fact, it was a little harder to lift the same
amount of weight. How can that be given the staying power of the powerlifting
phrase, "It takes weight to lift weight"? Let me explain.
When you perform a squat with just your body weight (no external load), you're
moving approximately 75% of total body weight. Therefore, if 200-pound Sammy
34
performs a body-weight squat, his muscles are actually lifting about 150 pounds of
weight. To take this a step further, if the heavier 240 pound Sammy decides to
perform a body weight squat, his muscles have to lift 180 pounds of weight. It's easy
to see in this example that he has to lift 30 pounds more body weight due to his
feeding frenzy. Now let's carry over these numbers to the weight room.
When the lighter Sammy squats with 400 pounds of iron on his back, his muscles
have to lift a total of 550 pounds (400 pound load plus 150 pound body weight).
Given the same load, the heavier Sammy has to lift 580 pounds (400 pound load plus
180 pound body weight). So now, Sammy's 400 pound squat takes more effort to lift
at his new, heavier body weight. He has to lift 30 pounds more weight! Combine this
with the fact that he didn't change his squat routine (i.e. he didn't get any stronger) and
you'll understand why his squat didn't improve with a heavier body weight. His
muscles have to produce more force to lift the same load!
Now, I must state that an increase in body weight will help you push more weight, but
we're talking about lifting more weight. Also, more body weight may aid your efforts
when attempting to lower a load due to the laws of physics, but the last time I
checked, no one was handing out trophies to the person who could lower the most
weight.
Also, there's the theory that increasing the girth of your waist (i.e. base) will aid your
efforts at the bottom of the squat when reversing the movement. In most cases, I've
found this to be unnecessary. By utilizing the correct coaching tips, I can get my
clients to expand their waist enough at the bottom to achieve the same effect without
making them add eight inches of blubber to their waistlines by overeating.
Now, you might be thinking, "I know tons of lifters who improved their powerlifting
numbers by gaining weight, so that statement must be true." Sure, many have, but
their strength was from an increased level of muscle, not body weight. If a lifter was
on any decent weight-training program and consuming a hyper-caloric eating plan,
approximately 60% of added body weight would be from muscle. Therefore, if
Sammy gained 40 pounds of body weight, then 24 pounds of it should've been
muscle! Obviously, 24 more pounds of muscle due to sarcomere (muscle fiber)
hypertrophy will make you stronger! Therefore, the phrase should be restated as, "It
takes more muscle weight due to sarcomere hypertrophy to lift more weight."
So don't think you have to lose your granite mid-section just to squat or deadlift more
weight. Add muscle, not plain old body weight, and don't forget that extra body fat
will probably hinder your efforts to squat and deadlift more weight.
Conclusion
If I could leave you with one phrase to summarize everything in this article, it would
be: If you want to lift big, you must learn to think big. Now there's a phrase for your
ripped-up muscle shirts!
About the Author
35
degrees in Human Biology and Physical Science. Currently, he's studying Graduate
work in Physiology at the University of Arizona. He operates his company, Chad
Waterbury Strength & Conditioning, in Tucson, AZ, where his clientele consists of
members of military special forces units, athletes, professionals and non-athletes
seeking exceptional physical performance and development. You can contact him
through his website, ChadWaterbury.com.
Reference
1) Siff, Mel. Verhoshanksy, Yuri. (1993) Supertraining. (pg. 87) Denver, USA.
The VOS Program

Volume of Strength: 4 Weeks To a New Personal Best!
by Chad Waterbury
"I learned you can't go nowhere when you go by the book."
— Waylon Jennings
Coach Frankenstein
Just call me Coach Frankenstein. That's because like some sort of mad scientist. I'm
always down in my laboratory/gym attempting to discover strength-building programs
that dramatically increase performance in the shortest amount of time possible.
After many stormy nights without sleep and digging up dead bodies, I've finally
uncovered a real monster of a program, one that will lead to incredible strength
development. But let me warn you, this program is not for the weak of heart or for
those who feel strength-training variables must fit neatly within preset parameters!
But if you have an open mind, aren't afraid of trying something a little "scary," and
have a burning desire for boosting performance, then this may be just the program
you've been waiting for.
The Law of Repeated Efforts
There seem to be two legitimate schools of thought when it comes to increasing

strength and performance in a particular lift. You can either find where your
weaknesses are most prevalent, or you can dramatically increase the amount of time
and effort spent on a particular lift.
The first option (finding your weaknesses) is great for those with extensive training
experience and for those who are very in touch with their muscular system and
strength levels. The second option (upping the volume of a chosen lift) is excellent for
36
less experienced lifters who are still fighting their way through neuromuscular
enhancement and optimal strength development. I like to focus on volume initially,
and then devote time and effort toward finding specific weaknesses with my clients.
I know many strength coaches who are strong advocates of completely dropping an
exercise from a program once performance comes to a halt. If your bench isn't going
up, stop benching, they say. I don't agree. The problem is rarely in the exercise itself,
but more in the manner in which a trainee organizes the training variables. Let me
explain.
Let's say Lifter X wants to increase his performance in the squat. He's performed the
lift continuously for the past three months and his progress has stalled quicker than a
Yugoslavian compact car. He looks for answers from various strength coaches and
comes to the conclusion that he should now substitute deadlifts for the squatting
movement. Usually, the reasoning from the coach is based on the assumption that the
nervous system is now "bored" with the exercise and things need to be "shaken up" a
bit. Well, I don't know about you, but that's not a very scientific explanation for what's
really happening.
No one with an IQ greater than that of a tabloid newsstand junkie would argue with
the Law of Repeated Efforts. Simply stated, this physiological law relates to the fact
that performing any particular movement more often would yield better performance.
I could give hundreds examples of such a phenomenon, such as professional
weightlifters or musicians. How many times do you think Ed Coan has performed the
squatting movement? I bet even he couldn't come up with a total, but you can be
pretty damn sure it's a lot!
Or how about a classical violinist? How many hours practicing a given score would a
violinist need to perfect his performance? Once again, the number is probably mind-
boggling. So doesn't it make sense that strength training could fall under the same
law? In other words, executing the squatting movement with an extremely high
volume (i.e. practice) would lead to increased performance.
Well, my friend, that's what this program is based on — the Law of Repeated Efforts.
Please take note, this is a law and not a theory. In science, the term law is a holy grail.
It's proof that a method is a sound physiological mechanism with reproducible results
and it isn't hearsay. So, let science be your ally. Before I get into the gory details of
this program, let me give you a little science to back up my argument.
Repeated efforts lead to synaptic facilitation. This term relates to an increase in

communication strength between the nervous system and muscular system. The more
you practice an exercise, the greater the increases in strength of its synaptic
connections within the motor neuron. In fact, repeated efforts may also lead to the
formation of new synapses that will lead to increases in strength levels. Physiologists
typically refer to synaptic facilitation as learning. Other coaches have referred to this
phenomenon as "greasing the groove." No matter what you call it, repeated efforts
activate the process of synaptic facilitation, which in turn, ups your strength levels!
Pretty cool, huh?
37
Now, what you've been patiently waiting for — the parameters of this strength-
boosting method I call the Volume of Strength or VOS program. Volume of Strength
simply means increasing the volume of a particular lift (drastically!) in order to
rapidly build strength levels. The increase in strength is due to synaptic facilitation,
which can only happen through repetitive stimuli. This happens quickest with high-
volume work.
This program can be used for any lift, but I prefer you use it for big, basic compound
movements: bench press, squat, deadlift, etc. You'll be able to perform supplemental
exercises along with the compound movements (I'll provide guidelines for those
later). For now, here are the parameters for the VOS program:
The Volume of Strength Program
WEEK ONE
Day 1
Load: 80% of 1RM (rep max)
Sets: 5
Reps: 3
Rest: 180 seconds between sets
Tempo: As fast as possible, even though the actual speed will be slow, given the load
Day 2
Off
Day 3
Load: 50% of 1RM
Sets: 8
Reps: 2
Tempo: Fast! Given that the weight's comparatively light, you should be able to
explode!
Day 4
Off
38
Day 5
Load: 70% of 1RM
Sets: 5
Reps: 4
Tempo: As fast as possible
Day 6
Off
Day 7
Load: 55% of 1RM
Sets: 6
Reps: 2
Rest: 60 seconds
Tempo: Fast!
WEEK TWO
Day 8
Off
Day 9
Load: 85% of 1RM
Sets: 4
Reps: 3
Rest: 180 seconds
Day 10
Off
39
Day 11
Load: 50% of 1RM
Sets: 8
Reps: 2
Rest: 60 seconds
Tempo: Fast!
Day 12
Off
Day 13
Load: 75% of 1RM
Sets: 4
Reps: 4
Rest: 180 seconds
Day 14
Off
WEEK THREE
Day 15
Load: 55% of 1RM
Sets: 6
Reps: 2
Rest: 60 seconds
Tempo: Fast!
Day 16
Off
40
Day 17
Load: 90% of 1RM
Sets: 4
Reps: 3
Rest: 180 seconds
Day 18
Off
Day 19
Load: 50% of 1RM
Sets: 8
Reps: 2
Rest: 60 seconds
Tempo: Fast!
Day 20
Off
Day 21
Load: 80% of 1RM
Sets: 6
Reps: 3
Rest: 180 seconds
WEEK 4
Days 22-27: Take a break from the particular lift you're trying to improve, but don't
stop training!
41
Day 28
Test your 1RM!
Note: You don't have to test your new 1RM on this day. It could be day 29 or 30. In
other words, if you had a poor night's sleep, are stressed out or just feel like crap, you
shouldn't test just because it's Day 28. Use your own judgement.
With all my soap box lecturing about volume, repeated efforts, and synaptic
facilitation, you might be wondering why I prescribe a week off before testing the
new 1RM. Well, since you've been bombarding your chosen lift for three weeks
straight, a certain period of rest from the movement will allow for the completion of a
few specific neural and muscular processes. I won't get into the details since it would
turn this article into a tome the size of the Starr Report, but just trust me — you need
some time off from the movement before testing your new 1RM!
Obviously, these parameters are for one exercise only! Don't do this program for
multiple movements or you might be calling me from your couch because your boss
just gave you a permanent vacation due to infrequent work appearances! Choose one
lift and bomb it!
Also, keep your supplemental exercises to a minimum during this phase. Here are the
parameters for the supplemental exercises throughout the VOS program:
Supplemental Exercises: General Guidelines
Sets: 4
Reps: 4-5
Load: 75% of 1RM
Total Supplemental Sets per Workout: 8
So let's say you use the VOS program for the barbell back squat. Follow my
parameters for the given day for the squat, then add two more assistance exercises to
your workout, thus totaling eight additional sets. The days off should be completely
off with no resistance training whatsoever.
Remember that your supplemental exercises shouldn't be taxing to the nervous

system. If you use this program to improve your squat, don't choose large multi-joint
movements like the stiff-legged deadlift and the good morning for supplemental lifts.
That would be, um, bad. You'd burn out in no time. Decline sit-ups and leg curls
would be much better options for assistance exercises.
For the bench press, any lying tricep extension variation, pressdowns, side raises,
reverse flyes, any rowing variation, pullovers, and hammer curls would be good
supplemental choices. For the deadlift and the squat, any leg curl variation, any sit-up
42
variation (except crunches), reverse hypers, side bends, cable leg abduction, and back
extensions would all work fine.
Now, take this program to the gym and e-mail me in four weeks with your results!
About the Author

Build a Huge Chest in Six Weeks

by Chad Waterbury
Admit it. The title of this article reeled you in like a fish on a hook, didn't it? That's
okay, nothing wrong with wanting big, chick-attracting pecs. But wait, you may be
thinking, what's that Waterbury cat doing writing a hypertrophy-specific article? He
usually writes articles about strength, not (gasp) cosmetic bodybuilding! Has he gone
soft on us? Has he sold out? When we see him next, will he have shaven his legs?
Um, no. The truth is that this program is going to lead to huge strength gains, just
about as huge as your chest will be when you've completed this pectoral massacre!
I must admit that I'm a little biased about hypertrophy issues. When someone comes
up to me and says, "Dubya, how do I build guns like Ronnie Coleman?" I stare at his
155 pound frame and I'm quickly reminded of the things in this industry I really don't
like. But when a well-meaning fella pleads for advice on how to build a huge chest,
well, I quickly show my softer side and hook him up with a fast and effective program
— the very program in this article!
A Pressing Problem
When most people think of chest training, they think of bench pressing. There are
scads of variations: wide-grip flat barbell, semi-supinated grip incline dumbbell, nude
decline bench barbell, yada, yada… I know many well-intentioned individuals who've
tried to build a massive chest by performing various angles of the bench pressing
movements in their programs. The theory is that incline presses work the upper pecs,
flat bench presses work the mid-range (even though it doesn't exist), and decline
43
presses work the lower pecs. Yikes! Any anatomist would quickly change careers if an
individual came to him with such statements. Changing angles is great for many
purposes, but if you want a huge chest you'd better look further!
One of the more interesting attempts at building massive pecs was the incorporation
of accommodating resistance. An example of this would be to place resistance bands
around the barbell on a flat bench press. The idea is to match the resistance of the load
with the force capabilities at various joint angles.
For instance, since your ability to generate force at the bottom of the bench press is
less than the top, the band is relatively slack at the bottom while taut at the top. Makes
perfect sense, doesn't it? Well, there's one big problem with that technique. The bands
are accommodating resistance to the triceps, not the pecs. Therefore, such a technique
is awesome for building triceps strength and size, but lackluster for enhancing the
pectoral musculature.
Biomechanics of the Pectoral Muscles
In order to create an extremely effective chest-building routine, an adequate

understanding of pectoral biomechanics is necessary. The actions of the pectoral
muscles are to medially rotate, horizontally adduct, and extend the shoulder joint. The
latter two actions are taking place when performing any bench pressing variation. But
if your goal is maximum hypertrophy of the pectorals, you must focus on the action of
horizontal adduction. The other two actions will do very little for hypertrophy since
they're secondary functions.
But the real problem lies in the line of resistance of the load. Let me explain. It's time
to play weight-room physicist. Imagine you're standing directly behind a trainee's
head who's performing flat bench presses. Now image the barbell is pressing up and
down while you analyze the shoulder joint. When the barbell is on the chest, the
elbow joint is approximately 75 degrees (more or less depending on the trainee's
skeletal structure). At this point draw a straight line (perpendicular to the floor) that
represents the line of resistance. Since gravity is trying to pull the barbell straight
down, the line of resistance is straight down. This vertical resistance is great for
extensors (i.e. triceps) but sub-par for a muscle group that horizontally adducts the
shoulder joint.
Therefore, the pecs are firing to a large degree when the load is on the chest, but this
decreases as the load (the barbell) is pressed vertically and the triceps take over due to
their ability to generate more force as the elbow joint extends. Some have tried to
overcome this deficit by attempting to "pull" their hands together while
simultaneously pressing the load. Nice try, but still missing the boat.
What needs to change is the load's line of resistance. In order to match the horizontal
adduction capabilities of the pectoral muscles, the line of resistance should be
pointing away from the body. By "away" I mean at an angle approximately 45 degrees
relative to the ground in the case of the flat-bench barbell press. Obviously, this can't
44
be accomplished by a barbell since the line of resistance is always straight to the
ground.
So now you have two choices in order to match the line of resistance with the
horizontal adduction action of the pectorals. You can either choose an exercise with a
line of resistance 45 degrees relative to the floor while lying on your back, or you can
choose an exercise that applies resistance against horizontal adduction — even if the
line of resistance isn't 45 degrees relative to the floor while lying on your back.
Which should you choose? How about both! Here's how to do it.
Massive Chest Building Exercises
Slide Push-up
This is one of the best chest building exercises I've ever come across, and very few
people even know about it! The slide push-up applies resistance to the horizontal
adduction action of the pectorals.
To perform this exercise you must first go to the local discount exercise equipment
store and purchase one of those "slides" you used to see on every 2-AM fitness
infomercial. You know, the one where the hot fitness bunny wears "booties" and slides
side to side while you stare at her in a slow-digesting protein trance? The slide should
be relatively cheap since they're no longer the latest fad device (look for one piled in
the back corner of the store next to the Thigh Master and ab crunching garbage). Your
gym's aerobics studio may also have some lying around.
(Note: Slide push-ups can also be performed on a linoleum or wood floor with a small
towel under each hand.)
Put the "booties" on your hands (or towels under your hands) and assume a traditional
push-up position where your body is perpendicular to the slide. Your hands should be
slightly wider than shoulder width apart. Lower yourself until your chest touches the
slide, then push up while simultaneously pulling the hands together. At the top
position, the thumbs should almost be touching.
Next, "walk" your hands out to the original starting position (hands slightly wider
than shoulder width) and continue for the prescribed repetitions. If you're advanced,
"push" your hands out to the starting position instead of "walking" them out. For this
exercise, it is best to increase the reps first. Once you can perform 10 sets of 5 reps,
increase the load (add weight).
45
Increase the load of this exercise by wearing an X-Vest or similar. (See T-mag's
review of the X-Vest here.) If you don't have one, buy one. If you just can't afford one,
have a partner place a plate on your upper back between your shoulder blades. Go
easy on the load at first!
Low Pulley Cable Bench Press
This exercise adequately matches the 45-degree line of resistance to challenge the
horizontal adduction actions of the pectorals, but you'll need access to cable crossover
stacks that have a low pulley under each stack. There's really no alternative to this
exercise, so I hope you have (or find) a dual cable stack.
This is an awesome chest-builder that seems to have disappeared over the decades
(obviously, most bodybuilders don't understand physics). Place a bench
perpendicularly and directly between two cable stacks. Place the handles on the low
pulleys. Grab each handle and assume a position flat on your back on the bench.
Perform the movement by starting with the arms extended and the hands directly over
the chest. Lower using the same form you'd use in a traditional dumbbell bench press
until the elbow joint is approximately 75 degrees. Press up while simultaneously
pulling the hands together until the handles touch at the top.
46
The Program
Do not, I repeat, do not perform these exercises during the same workout! If you do,
you won't be able to function the next day. Here's a sample workout plan. All
assistance exercises can be substituted for other exercises that hit the same muscle
group if you want. Program Duration: 4-6 weeks.
Workout #1
Slide Push-ups
Load: Bodyweight + weight vest or plate (if needed)
Sets: 10
Reps: 3
Rest: 60 seconds
Tempo: 202 *
*(See the FAQ section if you're unfamiliar with tempo prescriptions.)
47
Seated External Rotation
Load: 7-8 RM (the maximum load you can lift for 7-8 repetitions)
Sets: 5
Reps: 6
Rest: 60 seconds
Tempo: 301
Seated Cable Rows
Load: 4-5 RM
Sets: 10
Reps: 3
Rest: 60 seconds
Tempo: 301
Tips: Use a shoulder-width, supinated grip
Flat Bench Dumbbell Triceps Extensions
Load: 7-8 RM
Sets: 5
Reps: 6
Rest: 60 seconds
Tempo: 301
Tips: Keep the palms facing each other throughout. Touch the top of the shoulders
with the dumbbells when lowering.
Workout #2 (72 hours later)
Low Pulley Cable Bench Press
48
Load: 9-10 RM
Sets: 5
Reps: 8
Rest: 60 seconds
Tempo: 301
One Arm Dumbbell External Rotation
Load: 7-8 RM
Sets: 4
Reps: 6
Rest: 45 seconds
Tempo: 301
Tips: Start with weakest arm first. No rest between arms.
Chin-ups
Load: 9-10 RM
Sets: 5
Reps: 8
Rest: 90 seconds
Tempo: 301
Dumbbell Side Raises
Load: 7-8 RM
Sets: 5
Reps: 6
49
Rest: 60 seconds
Tempo: 301
Want to make this program even more effective? Then I highly recommend my 100
Reps to Bigger Muscles chest program on your days off to speed recovery. If you
aren't familiar with the program, execute 4 sets of 25 repetitions (or 10 sets of 10
repetitions) evenly spaced throughout the day for the target muscle group. This will
dramatically improve recovery and reduce soreness.
If developing a massive chest is your goal, this program will get you there fast! I'm off
to shave my legs now.
About the Author

through his website, chadwaterbury.com.
Diversity for Hypertrophy
by Chad Waterbury
Extreme Diversity for Extreme Muscle Growth!
Hypertrophy training can be a complex task. There are so many different schools of
thought that I cringe when I think about a newbie trying to sort through all the
different theories. Well, guess what? I'm going to make things even more confusing!
Trust me though, you'll be ecstatic if you incorporate these methods into your next
mass phase.
One of the most imperative aspects of hypertrophy training I've learned over the years
is the necessity of diversity in your training plan. I'm not talking about exercise
diversity; I'm talking about training method diversity. Exercise diversity can be a
powerful tool, but in my experiences, training method diversity is much more
important. For instance, many times a lifter will blame his lack of progress on a
certain exercise, when in reality, the method is what needs to change. Let me follow
my normal path and get straight to the point. For hypertrophy purposes, the more
diverse your next training session is, the better!
Let's say you're in a mad rush to increase the size of a particular muscle group. If your
first workout of the week consists of eight sets of five repetitions with a relatively
large load (~80% of 1RM), the next session, two days later, should consist of
completely different parameters. In fact, the more different, the better! How different
you ask? Here are the parameters for a breakdown that I've had huge success with
over the years:
50
Workout 1
Sets per muscle group: 8
Reps: 5
Load: ~80% of 1RM (one rep max)
Workout 2 for same muscle group (two days later)
Sets per muscle group: 2
Reps: 40
Load: very light!
Is that diverse enough for ya? Are you ready to call me crazy yet? If you are, get ready
to be dumfounded by your progress!
Why You Should Attempt Such a Crazy Scheme

Most trainees understand the importance of keeping things fresh and interesting in
their workout plans for optimum progress, but the problem I keep seeing is the limited
amount of variables that a trainee will use in any given training cycle.
There are many tried and true hypertrophy methods ranging from 5 x 5, 5 x 10, GVT,
etc., but they're all based on the same principle that each workout should consist of
non-changing variables until the phase is completed. My friends, this is a big mistake.
The more diverse a workout plan can be, the more hypertrophy and increased
performance you'll achieve.
Here are some basic guidelines so you can incorporate this method into any program:
Diversity for Hypertrophy Guidelines

1) Choose a strength training method for your first workout of the week. The sets
should range between 8 to 12 per muscle group.
2) Choose a rep scheme that ranges from 1 to 5 per set for this first workout.
3) Rest 60 seconds between each set.
4) Add up the total reps for the strength training workout (the first workout of the
week). For example, if you chose to perform the 8 x 5 method, the total reps for the
given muscle group would equal 40 (eight sets of five reps = 40 total reps).
5) Take the number of reps from Guideline #4 and double it (80 reps in my example).
6) Break up the reps from Guideline #5 into two sets. This would equate to two sets of
40 repetitions for this example. This is what you'll use for the second workout of the
week for that muscle group.
7) Rest 180 seconds between sets for this second workout. You can superset these
with an opposing exercise and 90 second rest periods (this technique is
recommended).
A week's training for a particular muscle group may look like this:
Monday: strength session, 8 x 5
Wednesday: light session, 2 x 40
Friday: same as Monday
Sunday: same as Wednesday
Note: This is for any lagging body part that needs to be drastically improved in a short
amount of time. I'm keeping the information simple and limited to one body part for
this article.
The first strength training workout of the week will target the fast-twitch Type IIB
51
fibers that have the greatest potential for muscle growth. We'll get around the
"strength training methods don't build muscle" issue by upping the number of sets so
the volume is sufficient for growth.
The short (60 second) rest periods are also an integral part of the hypertrophy
equation with any hypertrophy/strength training method. If I'd prescribe a three to five
minute rest period between sets like so many "gurus" have mandated, the hypertrophy
effect would be much less. This is due to the fact that less lactic acid accumulation
would take place with each subsequent set, therefore decreasing the anabolic
response. (There are many other factors; this is just one). Also, it's imperative for
athletes to train their bodies to clear lactic acid at an accelerated rate. This is only
accomplished by forcing the muscles to work with less recovery time between sets.
The second, high-repetition workout two days later will serve many purposes. First
and foremost, it will be dramatically different enough to keep the body from getting
burned out on only one method. If you train a muscle that's still sore or fatigued from
a given method with the same method, overtraining will be right around the corner.
But if you train a sore/fatigued muscle with a completely different method,
overtraining can be avoided much easier. The fact that the second session will activate
a different pool of motor units (Type I and IIA) will help keep overtraining in check.
Second, a huge amount of blood flow (pump) will flood the muscles with blood and
accelerate recovery. An increase in blood flow to the muscles that are trying to recover
is the quickest route to faster recovery. This is due to the exchange of nutrients and
removal of wastes that accompanies an increase in perfusion at the capillary level (the
greater the blood flow, the greater the perfusion).
Third, the rest periods of this high rep scheme should allow for complete recovery. A
famous strength trainer once devised a continuum of reps and rest periods. Basically,
the higher the reps, the shorter the rest periods and vice versa. I've found this to be
completely opposite for maximum results!
Have you ever executed a twenty rep maximum set of full squats? If so, you surely
remember your heart feeling like it was going to shoot across the gym and, most
likely, nausea was your new "closest" friend for the next few minutes. Well, according
to this continuum, the next set should be executed within 60 seconds! You must be
kidding me! Under that same "rule," a two-rep max set should be followed by five
minutes of rest. Huh? I don't think so.
I know this advice was devised with recovery of the nervous system in mind, but I
think these strength coaches neglected the extremely important cardiovascular
component of this equation. The bottom line is, with hypertrophy training, higher rep
sets mandate longer rest periods, and low rep sets can be successfully executed with
shorter rest periods.
Also, it's imperative to avoid failure on your second, low-set, high-repetition workout.
Use a load that allows you to complete the prescribed repetitions with one to two reps
in "reserve." This will keep your nervous system from becoming overly fatigued and
allow for frequent training sessions (the key to lightning quick hypertrophy and
performance increases).
Now, anyone who's executing the German Volume Training method (basically ten sets
of ten reps) will probably read my guidelines in disbelief. If this technique is used
with GVT, the second high-repetition workout would consist of two sets of 100 reps!
Yep, that's right. But wouldn't this 200 repetition workout surely lead to overtraining?
No way!
GVT breaks down an enormous amount of muscle tissue. Therefore, even longer
periods of increased blood flow to the muscles are necessary for recovery. Also, in
52
order to execute two sets of 100 reps, the load must be extremely light. This offsets
the nervous system fatigue many lifters experience on the program since the load of
the second workout is so light.
A program with eight sets of five reps only mandates a second high repetition workout
of 80 total reps. This is due to the fact that less muscle tissue is damaged, therefore
fewer reps (less total blood flow time) is necessary to accelerate recovery.
Wrap-up
By utilizing the aforementioned guidelines, you should be able to use this method
with any training scheme you could ever devise. With this method, you can hit a
muscle group every 48 hours instead of waiting around for five to seven days while all
your buddies are passing you up in the gym and buying new wardrobes.
Good luck and use diversity as your new hypertrophy-inducing secret weapon!
About the Author

through his website, chadwaterbury.com.
The Endurance and Hypertrophy Paradox
by Chad Waterbury
Much like a voluptuous vixen who loves to cook and clean, endurance-based
conditioning programs that won’t wreak havoc on strength and hypertrophy are hard
to come by.
If you neglect maximal strength training parameters in your workout plan, you'll
never reach your full muscular or athletic potential. Sticking primarily to many of the
popular endurance programs out there will benefit you in one way — you'll become
the guy who's good at running away from the strong guys.
There are no absolutes when it comes to training parameters, but generally speaking, I
don’t like high-repetition, short-rest period training programs. They're not ideal for fat
loss; they're rarely the best way to improve conditioning levels; and most of all, they'll
turn you into a limp-wristed Nancy boy who buckles under heavy loads.
Let's take a look at why those who primarily follow endurance programs are built like
a seven-year-old girl.
The Problem with Typical Endurance Programs

If you seek optimum results, you shouldn't follow traditional periodization guidelines
that consist of focusing on a single strength and conditioning quality (not even two)
throughout an entire mesocycle. If you do, whatever strength quality you're neglecting
will quickly diminish.
So if you've been misguided enough to think that high-repetition, short-rest period
training programs are your ticket to a leaner, meaner physique—think again. Those
endurance strength training programs focus on developing the puny, type I muscle
fibers.
53
Also, endurance programs train the motor units of the type I fibers to become more
efficient. For those of you who don’t know, muscle fibers aren't innervated by a
general motor neuron type. Each fiber type (type I, type IIA and type IIB) has
different motor neurons that either fire weak and slow (type I), or strong and fast (type
IIA, IIB).
You're probably thinking, "How do I know which fiber types I'm training?" Well, it
depends on training load, reps, sets, tempo and rest period. Simple, eh? But I don’t
want to turn this article into a ten-pound manuscript so I’ll keep it very simple. Here
are the general guidelines for knowing which fiber type is primarily being trained (this
information is only accurate if the load causes failure in the specified time frame):
Muscle Fiber Type Duration of Set

Type IIB <10 seconds
Type IIA 10-120 seconds
Type I 120 seconds+
Note: My colleagues and I could argue about this table all day. It's based on the
function of the energy systems for muscle actions and the time before fatigue of
certain motor neurons. It's not perfect, but it serves its purpose for this article.
The problem with utilizing high repetition, short-rest-period training extends far
beyond a decrease in maximal strength. Simoneau et al performed a study that clearly
showed the detrimental effects that continuous endurance training can have on your
maximum hypertrophy efforts. They had 24 subjects undergo an endurance program
over a period of 15 weeks. At the end of the study, muscle biopsies revealed a
significant gain in the percentage of type I endurance muscle fiber qualities with a
subsequent decrease in type IIB fiber qualities (1).
This is bad news for those who are interested in maximal strength and size as the
fewer the type IIB fiber qualities, the less potential for greater strength and size. In
other words, if you stray from training the type IIB fibers/motor units because you
seek a more "conditioned" physique, you'll have a hell of a tough time gaining
strength and size when you return to maximal strength training.
As if that isn’t enough bad news for you, I’ve got more. Studies with endurance-
training protocols demonstrated a decrease in size of aerobically-trained myofibrils. In
other words, continuous aerobic training will decrease the size of the trained muscle
fibers! The body forces the fibers to become smaller and thinner to achieve better
perfusion (nutrient transfer) within the fibers (2). That's good for endurance, but very
bad for hypertrophy.
Lemons into Lemonade

As with anything in life, there's something valuable to be learned from all scientific
discoveries. Ingjer looked at other features of muscle that were endurance-trained. He
concluded that endurance training increased the number of capillaries around all
muscle fiber types (3). This was very important data since an increase in capillary
density will increase nutrient transfer and recovery rates.
I broke new hypertrophy-inducing ground when I introduced the training world to my
100 Reps to Bigger Muscles protocol that utilizes high-repetition endurance training
on non-strength training days to facilitate an increase in capillary density without a
significant conversion of type IIB to type I qualities. My personal observations with
clients led me to suspect that an adequately designed high-rep, supplemental workout
could have beneficial effects. But it wasn’t until hundreds, if not thousands, of
54
Testosterone readers absolutely confirmed my hypothesis with unequivocal, real-
world data by trying out the program.
For some people, though, too much just isn’t enough. I've received numerous inquiries
about following my 100 Reps to Bigger Muscles parameters for all muscle groups, all
the time. Bad idea. Some type of maximal or low-repetition hypertrophy parameters
should always be included in your training cycle. If not, you'll quickly turn into a
Woody Allen look-a-like whose only shot at impressing chicks is by curling an 8 lb.
dumbbell 100 times.
Motor Units for Greater Strength and Size

For maximum hypertrophy, the Type IIB motor units must be recruited. I’ve stated it
so many times it hurts — Type IIB fibers have the greatest potential for strength and
size enhancement. If you neglect them, you're hindering your progress.
This is why training with large loads is mandatory for strength and hypertrophy
development. Utilizing the 10 x 3-5 or 5 x 5 parameters are excellent methods for
strength and size development. Most of the high-repetition conditioning programs
with short rest periods will make you weak and small (German Volume Training
included).
I designed the Outlaw Strength and Conditioning (OSC) program to utilize low
repetitions and short rest periods in order to maintain maximal strength levels while
subsequently turning you into an aerobically efficient, ass-stomping machine. What I
wanted to show the training world, and what made the OSC program so unique, was
that it proved an endurance/conditioning program could be devised using: low
repetitions, larger than normal loads, and very short rest periods. The program is
awesome, albeit, in retrospect, poorly named. Check it out here.
But type IIB fibers aren’t the only fibers with potential for growth. Working type IIA
fibers will also aid your hypertrophy-enhancing efforts. That's why it’s not a good idea
to focus on one set of parameters throughout a training cycle. Even if you chose an
effective set/rep scheme for strength/hypertrophy (10 x 3), you'd be solely focusing on
the type IIB fibers, and neglecting the type IIA (obviously, the same is true for
training type IIA and neglecting type IIB).
As such, I designed the Anti-Bodybuilding Hypertrophy program to adequately tax
both sets of fiber types for maximum growth. My point is that you should seek and
design programs that constantly vary loading and repetition patterns to tax all type II
fiber types.
Take Home Points

1. Programs primarily designed around high repetition, short-rest period parameters
will make you small and weak, whether you like it or not.
2. Programs designed with set, unchanging parameters will cause you to neglect other
important strength qualities, such as muscle fibers and motor neurons.
3. Always include at least one workout/week with some type of low-repetition (<5
reps) parameters, using a load that's at least a 6 RM (repetition maximum).
4. Alternate high-repetition training with strength/hypertrophy training on a weekly
basis. Pure endurance phases will turn you into Paul Ruebens, aka PeeWee Herman.
5. If you seek increased endurance/conditioning levels without losing strength and
size, utilize low-repetition sets with very short rest periods (5-60s).
Here are the parameters I recommend based on everything I've pointed out in this
article. You can use them to design your own blood and guts conditioning program for
endurance:
55
Waterbury Endurance-Training Guidelines
1. Use a load that's no less than a 6 RM (repetition maximum).
2. Use short-duration rest periods (5-60s) between sets to challenge the cardiovascular
and lactic acid systems.
3. Use multiple sets (5-12) per body part and keep adding more sets over time to
increase the volume of the workout.
4. Lift the load as quickly as possible to activate the explosive motor units.
5. Also, use high repetition, light training with adequate rest periods on the order of at
least 2 minutes rest between sets. Or perform these on your non-strength training days
for increasing capillary density and greater sarcoplasmic hypertrophy.
So now you know how to train for greater endurance and increased conditioning
levels if you want to be a lean, explosive, ass-kickin’ Taj Mahal of muscle. Don’t
follow those old-school endurance guidelines or else you too will end up lookin’ like a
Nancy boy!
References
1. Simoneau, J.A. , G. Lortie, M.R. Bonlay, C.M. Marcotte, M.C. Thibault, and C.
Bouchard. Human skeletal muscle fibre type alteration with high-intensity intermittent
training. Eur. J. Appl. Physiol. 54:250-253, 1985.
2. Goldspink G. The proliferation of myofibrils during muscle fibre growth. J. Cell
Sci. 6:593-603, 1970.
3. Ingjer F. Effects of endurance training on muscle fibre ATP-ase activity, capillary
supply and mitochondrial content in man. J. Physiol. (Lond.) 294:419-432, 1979.
Big Boy Basics
8 training principles you should be
using plus a beginner program!
by Chad Waterbury
Lessons From Dallas
I made a trip to Texas a few weeks ago to give a seminar and hang out with T-mag
assistant editor Chris Shugart. My introduction to Dallas was nothing short of
memorable. There are many valuable pieces of information I learned during my first
trip to the "Big D." The first three I want to share with you relate to food, women, and
music.
Lesson 1: Food — If Chris and I got together on a regular basis, we'd probably have
to join a traveling freak show as the "Fat Hillbilly Bastards" exhibit. When we hit
Dallas for the weekend you would've sworn we had devised our eating guidelines
based on some seriously salacious feelings toward John Berardi.
In fact, during a couple of meals I think I heard Berardi, all the way up in Maple Leaf
Country, wake up in a pool of sweat screaming, "It’s not possible to eat with such
inhumane principles!" (Hopefully he didn’t disturb the baker’s dozen of women
asleep in his bedroom.)
Lesson 2: Women — Fort Worth has some gorgeous, grass-fed and cattle-bred,
voluptuous vixens. But there are some big heifers there too! I think the big ones eat
like Shugart and I did on an hourly basis.
Lesson 3: Music — You haven’t lived until you’ve had a five-year-old little girl sing
you every word of Kasey Chamber’s beer drinkin' song "We’re All Gonna Die
56
Someday." Thank you, Ashlyn, that's something I'll never forget!
In addition to the aforementioned lessons, I also learned something important about

the articles I write and who they're geared toward. Testosterone has an incredibly
diverse group of readers ranging from obese newbies to elite athletes and fitness
models. But I think it's pretty safe to say that the majority of readers fall somewhere
smack dab in the middle. What I’m referring to are those who have minimal to
moderate training experience, fulltime jobs, family or school responsibilities, and
anything but an endless supply of cash to dump on every supplement on the market.
However, I sometimes lose track of who the majority of Testosterone readers really
are and what information would help them out the most. The Dallas seminar allowed
me to chat with T-mag readers and get a sense of who they are and what they need.
I'm going to give you some of the principles I feel are most often overlooked or
misunderstood when creating an effective exercise program. Think of this information
as a cheat sheet to my basic training principles. After the eight principles, I'll provide
you with a basic training program using all of them!
Waterbury's Basic Essentials

1) Frequency
Each body part should be trained twice per week. I’ve learned that anyone, regardless
of recovery ability or experience, can benefit from upping the training frequency of
each body part to twice every week. See my previously published articles here at T-
mag for full programs or check out the sample program at the end of this very article!
2) Weekly Workout Plan

The breakdowns I feel are most effective for devising weekly training cycles are:
Plan #1
Day 1: Train
Day 2: Train
Day 3: Off
Day 4: Train
Day 5: Train
Day 6: Off
Day 7: Off
Plan #2
Day 1: Train
Day 2: Off
Day 3: Train
Day 4: Off
Day 5: Train
Day 6: Train
Day 7: Off
Plan #3
Day 1: Train
Day 2: Train
Day 3: Off
Day 4: Train
Day 5: Off
57
Day 6: Train
Day 7: Off
Plan #4
Day 1: Off
Day 2: Train
Day 3: Off
Day 4: Train
Day 5: Off
Day 6: Train
Day 7: Train
Any of the above breakdowns will work great. Many people favor the first example
since it allows for weekends off. Others try to train as much as possible on the
weekends due to standard work-week time restraints. For them, plan #4 is ideal.
Regardless of the breakdown, I always alternate upper and lower body workouts
throughout the week.
3) Exercise Selection
Compound, multi-joint exercises such as squats, deadlifts, presses, and rows should
make up at least 75% of your total exercises. If not, you're wasting your time on
isolation exercises that aren’t demanding enough on your neuromuscular system to
have any real physique-enhancing benefits. I must stress that 75% is an absolute
minimum. Spending 100% of your time on compound exercises is an excellent idea!
4) Set/Rep Volume
As a general rule of thumb for inexperienced trainees, I like to use a set/rep volume in
the 24 to 30 range. For example, 8 x 3 or 3 x 8 per body part works well for the lower
end of the range. A set/rep scheme of 10 x 3 or 3 x 10 works well for the upper end
range. I recommend you start with a volume of around 24 and increase from there if
you feel your recovery allows for it. (Just multiply the sets by the reps to get your
number.)
5) Training Intensity
The only time you should flirt with failure is on the last rep of the last set for each
body part. If you reach failure before that time, decrease the load by 5% for the next
workout (using the same method) the following week. If you don’t feel like you're
approaching failure on the last rep of the last set, increase the load 5% for the next
workout the following week.
6) Method Cycling
The simplest way to alternate training methods (sets and reps) without driving
yourself into a frenzy is to simply switch the set/rep scheme for the subsequent
workout for the same upper or lower body training day. In other words, if you
performed 8 x 3 on day one for upper body, switch to 3 x 8 for the next upper body
workout of the week.
7) Antagonist Exercise Selection

Antagonist refers to opposing exercises. In other words, an upper back exercise is an
antagonist to a chest exercise, and a biceps exercise is an antagonist to a triceps
exercise. When creating a program, I like to use exact antagonist exercises.
58
What in the hell does that mean, you ask? For example, if you choose the barbell
bench press as your chest exercise for your upper body workout, I recommend a
rowing movement with the exact same hand spacing/position as the bench press. So if
your index fingers are 24 inches apart when bench pressing, the rowing movement
should consist of a palms-down hand position with exactly 24 inches between your
index fingers.
Another example would be with pull-ups (or pulldowns depending on your strength
levels). If you execute a pull-up with your palms semi-supinated (facing each other)
and 18 inch spacing hand position, then your antagonist exercise would consist of
standing dumbbell shoulder presses with a semi-supinated hand position that's 18
inches apart throughout the movement. Got it? This is actually much simpler than it
sounds if you think about it. Just remember to press and pull with the exact same hand
positions.
Note: For various reasons that I don't want to discuss in this article, this doesn’t apply
to lower body training. (It’s not that it can’t be done, it’s just more complicated). But
what about leg extensions and leg curls? Aren’t those perfectly opposing antagonist
exercises? Yep, but that particular pairing sucks. In regard to lower body training, just
remember to alternate quad-dominant exercises like squats with hip-dominant
exercises such as deadlifts.
8) Lifting Tempo
Don’t worry about it. As long as you use proper form and control the lifting and
lowering phase, you'll be fine. Focus your mental energy on moving the load instead
of counting the rep tempo.
Sample Program: Big and Basic

So, based on those guidelines, here's a sample beginner routine for a trainee who
prefers to have the weekends off. Obviously, this same program can be used for the
other recommended weekly breakdowns too.
Day 1 (Upper Body)

Exercise: Barbell Bench Press
Sets: 8
Reps: 3
Load: 5RM (repetition maximum)
Tips: 24" hand spacing
Exercise: Seated or Chest-Supported Rows

Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Tips: 24" hand spacing
Exercise: Pull-ups or Pulldowns

Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
59
Tips: Semi-supinated 18" grip
Exercise: Standing Dumbbell Shoulder Press

Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Tips: Semi-supinated 18" grip
Day 2 (Lower Body)

Exercise: Barbell Squats
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Tips: High bar position, feet shoulder-width apart
Exercise: Leg Raises

Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Tips: Perform hanging or on a leg raise apparatus.
Exercise: Dumbbell Deadlifts

Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Tips: Hold dumbbells at your sides; squat down until dumbbells are just below knee
level.
Exercise: Decline Bench Sit-Ups

Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Tips: Hold a dumbbell or plate on your chest to increase the load.
Exercise: Standing Calf Raises

Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Day 3 (Off)
Perform 15-20 minutes of moderate intensity cardio.
Day 4 (Upper Body)

Exercise: 45º Incline Dumbbell Bench Press
60
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Tips: Perform in a traditional fashion with the palms facing away from you as if
holding a barbell.
Exercise: 45º Dumbbell Rows

Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Tips: Lay face down on the bench with the same hand position as the incline presses.
Exercise: Standing Barbell Curls

Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Tips: Perform with pinky fingers 18" apart.
Exercise: Standing Reverse Grip Triceps Pressdown

Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Tips: Perform with the same 18" hand position as the barbell curls.
Day 5 (Lower Body)

Exercise: Hack Squats
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Tips: Hold a barbell or two dumbbells behind your legs. Squat down until your
knuckles touch the top of your calves.
61
62
Exercise: Lying Leg Curls
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Tips: Don't let the feet rotate outward.
Exercise: Lying Leg Raises

Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Tips: Hold a dumbbell between your feet to increase the load.
Exercise: Seated Calf Raises

Sets: 8
Reps: 3
Rest: 30s
Load: 5RM
Days 6 and 7 (Off)
Perform 15-20 minutes of moderate intensity cardio if desired.
63
Conclusion
That's everything you need to know to design an effective workout program for
anyone who's been lost in a sea of misinformation. Now get to it!
About the Author

degrees in Human Biology and Physical Science. Currently, he's studying graduate
members of military special forces units, athletes, professionals, and non-athletes
Single’s Club
The Beauty of Multiple 1-Rep Sets
by Chad Waterbury
Traditional fitness writers and coaches have tried to convince you that weight-training
for either maximal strength or hypertrophy are two separate entities. This couldn’t be
further from the real truth. If I ever try to get a straight answer for their reasoning, I
usually hear something along the lines of, "Powerlifters don’t get big muscles like
bodybuilders. Therefore, training heavy with low reps doesn’t build as much muscle."
Folks, let me tell you, that’s stupidity spelled with a capital "S."
One of the keys to my success in this industry relates to the fact that my clients
possess outstanding levels of maximal strength. Regardless if my client’s goal is
hypertrophy, fat loss, or endurance, I’m always thinking about maximal strength
levels first.
In other words, the three aforementioned goals usually cause dramatic decreases in
maximal strength levels due to the type of "traditional" parameters that most trainers
and coaches follow. Therefore, when I design a program for hypertrophy, fat loss, or
endurance, I first consider how I’m going to avoid decreasing maximal strength in
pursuit of the other goals. This has been a very valuable tool in my arsenal and now
you’re going to reap the benefits of this thought process for maximum hypertrophy!
I frequently ask readers and fellow lifters what their favorite set/rep parameters are for
hypertrophy. Usually, I get a deluge of responses within the narrow range of 3-6 sets
and 8-15 reps per muscle grouping. (Keep in mind, these are usually the same fellas
who can still buy their T-shirts off the children’s rack). I don’t think I’ve ever asked a
trainee that question and received this response, "Best rep range for hypertrophy?
Well, singles of course!"
Well, I’m here to exploit the virtues of singles. They’re the most underrated parameter
in all aspects of hypertrophy training. The recent push of ill-conceived time-under-
tension guidelines for hypertrophy has probably added to the close-minded thought
process in today’s hypertrophy parameters. After all, performing a single repetition
usually takes only 2-4 seconds per set, so how beneficial can they be for hypertrophy?
Immensely beneficial is what I say. In fact, more beneficial than you ever imagined!
The Genesis of Singles in Waterbury’s Programs

Much of what I’ve learned about strength-training stemmed from my observations
while growing up on farms and ranches. When I became a professional strength-
64
trainer, I realized many of the exercises I created paralleled actions I’d performed or
seen out on those wide open pastures. But I took things a step further.
I also paid close attention to the ranch-hands who had the greatest levels of muscle
and maximal strength. I realized they frequently performed short-duration activities
that involved the recruitment of many large muscle groups. I also noticed they didn’t
perform more than one or two repetitions of anything before taking a short break.
Chores such as tossing hay bales, lifting big ol’ truck tires, and turning a huge tire iron
to replace a tractor tire are all good examples. I figured if these parameters worked for
them, then they could probably work for my clients and me, too.
Damn, was I right!
Why Singles Work

Trainees have been lifting large loads for a single repetition since the beginning of
time, but rarely was it ever considered a technique for hypertrophy. In fact, many
strength coaches don’t think singles will cause any hypertrophy. But I can tell you
they’re wrong — dead wrong. Singles work extremely well for a variety of reasons,
but I’ll touch on a few of the most important:
1. Improved Form through the Law of Repetition — The more frequently you perform
a single, the better your technique will become, and consequently the more weight
you’ll be able to lift. This does not mean fifteen repetitions are fifteen times more
effective than singles for improving your form. In fact, proper technique breaks down
so quickly in a traditional high-repetition set that this type of training usually causes
poorer technique. Using the squat as an example, the more times you can set up under
the bar, step back and set your stance, lower into the squat and explode up, the better!
2. Proper Motor Unit Recruitment — Singles allow you to utilize an extremely large
load. The heavier the load, the more fast-firing/fast-fatiguing, growth-supercharging
motor units you’ll recruit.
3. Reduced Central Nervous System (CNS) Fatigue — Intuitively, this doesn’t make
much sense, but singles are relatively easy on the central nervous system if the trainee
performs them correctly. This program revolves around singles performed with a 3RM
(repetition maximum) so there’s no grunting and screaming involved. This is
extremely important because CNS fatigue must be controlled or else overtraining will
occur in a New York minute.
4. Reduced Peripheral Nervous System (PNS) Fatigue — Singles don’t cause a
dramatic build-up in lactic acid within the muscles, therefore fatigue is minimized.
Because of this, numerous singles can be performed in a single training session if the
rest periods are adequate.
Why Aren’t Many Powerlifters More Muscular?

It’s true that some super-strong powerlifters don’t have appreciable amounts of
muscle tissue compared to their strength levels. But when these same powerlifters quit
competing and switch over to "bodybuilding" methods, they pack on some serious
muscle. Is that proof that powerlifting methods don’t build muscle? Hell no! Here’s
my thought process on the issue:
1. Many powerlifters perform old-school set/rep parameters such as 3 x 3, 4 x 2, and 6
x 1 along with long (~5 min.) rest periods for their competition lifts. With volumes
like that, very few trainees will ever add significant amounts of muscle tissue. The
volume is too damn low! If they upped the volume (i.e., performed more sets),
hypertrophy would skyrocket. In other words, one of the main reasons why traditional
powerlifters don’t hypertrophy is due to the fact that their session volume is too low.
65
Note: Sometimes powerlifters want to stay in a certain weight class so excess
hypertrophy (weight gain) isn’t something they want.
2. Powerlifters who seek hypertrophy by performing a greater volume are able to
better recruit high-threshold motor units. This leads to massive hypertrophy.
Remember, high levels of maximal strength will allow you to build more muscle due
to more efficient motor unit recruitment once the volume is increased.
3. Many powerlifters lift super fast. Increasing your speed increases your ability to
develop maximal strength. Developing maximal strength leads to better capabilities to
gain muscle, period.
Hopefully, that’s enough evidence to convince you. Let’s take a look at a program
that’s going to escalate hypertrophy and maximal strength!
Day 1
Method: Hypertrophy Strength Singles (lower body)
Sets: 14
Reps: 1
Load: 3RM
Rest: 60s between sets
Tempo: As fast as possible while controlling the eccentric phase
Exercises:
A. Barbell Back Squats
B. Back Extensions (clutch a plate to your chest to add resistance)
C. Seated Calf Raises
Note: Perform all 14 sets for squats before moving on to back extensions and then
finish with seated calf raises. Rest 3 minutes between exercises.
66
Back Extensions
Day 1 utilizes a 3RM load. This is very important since a true 1RM load would not
allow you to finish all 14 sets. You shouldn’t feel fatigued until the last few sets, and
this is the reason why the CNS stays fresh on this program. You must avoid training to
failure. If your neuromuscular efficiency is low and you can’t perform all 14 sets with
a 3RM, decrease the load by 2.5% for the next session and all should be well.
Day 2
No weight-training. Perform 15-20 minutes of jogging or uphill treadmill walking (if
your calves are lagging).
Day 3
Method: Endurance/Hypertrophy Strength (upper body)
Sets: 3
Reps: 18
Load: 20RM
Rest: 60s between antagonist sets
Tempo: Fast, under control
Exercises:
A1. Chin-ups
A2. Flat DB Bench Press
B1. Barbell Curls
B2. Barbell Skull Crushers
Note: Alternate between chin-ups and flat DB bench presses for three cycles with 60s
rest periods. Rest 3 minutes and move on to barbell curls and skull crusher antagonist
supersets for three cycles.
Day 3 parameters might have you scratching your head. With all this talk of maximal
strength levels, you’re probably wondering why this day utilizes such high repetitions.
Even though I did my best to minimize CNS fatigue on the single’s day, fatigue is still
inevitable. This day must be as different from Day 1 as possible in order to minimize
overtraining. If I chose something along the lines of 5 x 5 on Day 3, you’d burn out in
no time.
67
Day 4
Method: Endurance/Hypertrophy Strength (lower body)
Sets: 3
Reps: 18
Load: 20RM
Rest: 90s between antagonist sets
Tempo: Fast, under control
Exercises:
A1. Barbell Deadlifts
A2. Standing Calf Raises
B1. Lying Leg Curls
B2. Hanging Pikes
Note: Alternate between traditional barbell deadlifts (feet shoulder-width, grip bar
with pinky fingers around the ring) and standing calf raises using 90s rest periods.
Rest 3 minutes and alternate between lying leg curls and hanging pikes using 90s rest
periods for three cycles.
The Hanging Pike
Day 5
No weight-training. Perform 15-20 minutes of jogging or incline treadmill walking.
Day 6
Method: Hypertrophy Strength Singles (upper body)
Sets: 14
Reps: 1
Load: 3RM
Tempo: As fast as possible while controlling the eccentric phase
Exercises:
A. 15-20 degree Incline Barbell Bench Press,
B. Chest-supported Rows (palms supinated for biceps activation)
C. Dips
Note: Perform all 14 sets for incline barbell bench presses before moving on to chest-
supported rows and then finish with dips. Rest 3 minutes between exercises.
68
Day 7
Off completely
Day 8
Repeat cycle for three more weeks.
Progression:
For weeks 2-4, add one set to each single’s workout for all movements. In other
words, Day 1 on week 2 will utilize 15 sets of 1 repetition; Day 1 on week 3 will
utilizes 16 x1; Day 1 on week 4 utilizes 17 x 1. The same holds true for Day 6.
Increase the load of Days 3 and 4 by 2.5% each week for all sets.
Conclusion
I hope y’all are sick and tired of losing maximal strength in pursuit of hypertrophy.
Give this program a shot because it works incredibly well for hypertrophy. At the
same time, you’ll get the added benefit of increased maximal strength so you can back
up your newfound size with improved maximal strength. Afterwards, if you want a
job baling hay, let me know.
About the Author

seeking exceptional physical performance and development. Rumor has it the big guy
is even writing a book. You can contact him through his website, ChadWaterbury.com.
Triple Total Training

by Chad Waterbury
The More the Better
I’m about to get my fourth higher education degree. With two Bachelor of Science
degrees and one Master of Science degree virtually under my belt, I’m on to the next
frontier into "Doctorhood." Recently, I’ve spent some time reminiscing about what
I’ve learned from my collegiate training.
Believe it or not, my first year of higher education was spent at a high-falutin’ private
liberal arts college with a bunch of brainiacs. Some of my classmates kinda drove me
hippie-crazy, but I sure learned a helluva lot from my English professor. Mainly, he
taught me the importance of writing a powerful opening sentence.
69
Obviously, I haven’t taken that advice completely to heart since I’m several sentences
into my article and I haven’t yet made a profound statement. Okay, here goes. You
ready? Here it is:
The more often you can train a muscle group, the better.
How's that for a powerful sentence? Initially, this seems like a pretty straight-forward
and logical statement. Unfortunately, most people haven't used all of their tools to
accomplish such a goal. I’m here to tell you that the only way you'll be able to
frequently stimulate each muscle group is to constantly rotate different strength
training methods.
Periodization Wars
Some well-meaning trainers have tried to accomplish this goal through undulating
periodization, while others, like myself, prefer another type of periodization that's
sometimes referred to as conjugate periodization. East-Bloc European strength
trainers have been using conjugate periodization for decades, and the transcendent
Louie Simmons has made it a well-known phenomenon in American strength training
circles.
Each type of periodization focuses on manipulating set/rep/load parameters

throughout a microcycle, but only conjugate periodization focuses on developing
multiple strength qualities as opposed to merely adjusting sets and reps. In other
words, the speed of execution is of utmost importance when training different types of
strength in conjugate periodization.
Linear periodization also became popular in many American strength-training circles.

This type of periodization is based on initially starting a resistance training cycle with
a high volume and low intensity with a subsequent drop in volume and rise in
intensity over the course of months. And you know what? It sucks!
Why? Because linear periodization will burn you out quicker than any other planned
form of training, especially in the latter stages! When you constantly hit the same
motor units with the same parameters, even for a few weeks, the nervous system will
very likely become bored (i.e. burnt out and overtrained). Coaches and trainers have
tried to overcome this shortcoming by switching up exercises and movement planes,
but the conclusion remains the same: linear periodization sucks and there are much
better ways to plan your training.
Many of my programs are designed around training each muscle group twice a week.
Other parameters I’ve recommended are geared towards training each muscle group
up to six times each week. In an effort to cater to most T-Nation readers, I’ve designed
a program that sits smack dab in the middle. You’ll get the benefit of training each
strength quality multiple times each week, without worrying about the overtraining
factor that numerous newbies encounter with my extremely high-volume parameters.
In other words, if you’re stuck in a rut and you’ve been training for more than a year,
this program will induce appreciable strength and size gains!
70
Enter Triple Total Training
Due to excessive demands for studying and research, the University of Arizona has
effectively kept me out of the gym for several months. Therefore, I was faced with a
situation I haven’t encountered in quite some time: I was out of shape (relatively
speaking) and I needed a program that would increase my strength and size, like, now!
If you’ve ever scratched your head and thought, "Gee, I wonder what Waterbury is
doing in the gym these days?" well, you’re about to find out!
The TTT Program
As is the case with most of my programs, the TTT Program is based on conjugate
periodization. You'll constantly rotate strength-training methods and the speed of
execution. Check it out:
Day 1
Method: Maximal Strength
Sets: 6
Reps: 3
Load: 5RM (reps max)
Rest: 60 seconds between antagonist supersets
Tempo: 201
Exercises:
A1: Front Squats
A2: Chin-ups: Use a supinated (palms facing you) shoulder-width grip.
71
B1: Decline Barbell or Dumbbell Bench Press (15-30 degree angle): Use a shoulder-
width grip.
B2: Back Extensions
C1: Dumbbell Side Bends: From a standing position, place a dumbbell in your left
hand. Bend to your left side until your hand is at knee level. Return to the starting
position (standing straight up). This works your right oblique musculature. Without
resting, switch sides and perform the same with a dumbbell in your right hand and
bending to the right side. Place your opposite hand behind your head if you desire.
C2: Standing Calf Raises: Stand on a block or stairs with your feet shoulder-width and
your toes pointed straight forward. Go for a full range of motion.
Day 2
72
Perform 15-20 minutes of medium intensity aerobics (e.g. jogging, uphill walking), or
perform my GPP ASAP program.
Day 3
Method: Endurance Strength
Sets: 2
Reps: 24
Load: 26RM
Tempo: 101
Exercises
A1: Standing Dumbbell Alternating Shoulder Press: While standing with your palms
facing forward, press up with your right hand, then lower. Next, press up with your
left hand and lower. Repeat sequence for 24 reps on each side.
A2: Reverse Lunges: From a standing position with a dumbbell in each hand, step
back and lunge down until your back knee touches the floor. You must keep your torso
as vertical as possible!
B1: Standing Triceps Pressdowns or Dips: For pressdowns, use a grip with your palms
down and your index fingers 18" apart. For dips, use a narrow, shoulder-width grip
and keep your torso as vertical as possible.
B2: Standing Upright Rows: Use dumbbells or an EZ-curl bar for this exercise if a
barbell hurts your wrists. Assume a pronated (palms down) grip with your index
fingers 12" apart. Focus on lifting your elbows as high as possible; minimize wrist
movement.
C1: Standing Barbell Curls: Use a grip with the pinky fingers 20" apart.
C2: Dumbbell Side Raises
Day 4
73
Same as Day 2
Day 5
Method: Explosive Strength
Sets: 8
Reps: 3
Load: 18RM*
Tempo: As fast as humanly possible!
*This is not a misprint. An 18RM equates to approximately 60% or your 1RM — an

ideal load for explosive training with these parameters.
Exercises
Box Squats: Use a bench or a box that allows your hip joint to drop 1-2" below
parallel. Clasp your hands behind your head and jump up as high and fast as you can.
You must completely rest your hips on the box/bench between reps. Even though this
is a bodyweight-only exercise, it’s much tougher than it sounds — especially if you
jump up as hard as possible.
74
Push-ups: Use your bodyweight and assume a shoulder-width hand spacing. Press
yourself up off the floor as hard and fast as possible. Drop back to the floor quickly to
minimize the eccentric load.
Seated Cable Rows or Bent-over Barbell Rows: If you’re performing cable rows, you
must let the weight-stack rest between reps to build starting strength. If you’re
performing bent-over barbell rows, you must let the barbell rest on a bench or box
when your arms are fully extended to build starting strength. Use a supinated (palms
up) grip with your pinky fingers 24" apart.
Sit-ups: Assume a traditional sit-up position with your knees bent and your feet
hooked under something immovable. Sit up as hard and fast as possible and be sure to
rest your torso on the floor when returning to the starting position (to build starting
strength of course)! Hold a dumbbell against your upper chest if your strength levels
allow for it.
Day 6
Same as Day 2
Day 7
Off completely!
Progression
Days 1 & 3: Increase the load 2.5% every workout.
Day 5: Decrease rest periods by 5 seconds each week while keeping the initial load
constant.
Perform this routine for six weeks.
Conclusion
This is the exact same routine I’ve used for the last six weeks to get myself back into
shape. It worked for me and I know it’ll work for you, so give it a trial run!
75
Strength-Focused Mesocycle
by Chad Waterbury
Over the past year or so, I’ve been swamped with requests from readers who want a
program that focuses solely on maximal-strength development. What I’m referring to
is a maximal-strength focused program that doesn’t induce bodyweight from
hypetrophy.
Due to the diverse population of readers that T-Nation caters to, I guess I’m not too
surprised. Many boxers, grapplers, wrestlers, powerlifters and other athletes can’t
afford to gain excess bodyweight, whether it’s from adding pure functional muscle or
not.
Therefore, I’ve designed an ass-kickin’ routine that will make you super strong,
without unwanted bodyweight increases. This program is for all of you who want
your strength performances to make the jaw of onlookers drop to the floor quicker
than a politician’s pants in a cheap hotel!
But if you ARE seeking hypetrophy, don’t discount this article. As I’ve stated
numerous times, trainees need to focus on maximal strength increases if they’re
looking for hypertrophy adaptations. Even though this program won’t induce
immediate hypertrophy increases, it serves a very important function. Once you finish
this program and start a hypertrophy-based program, your new levels of maximal
strength will allow you to train with significantly higher loads, thus leading to
increased hypertrophy.
It’s time for a few quick lessons, so get out your "Hello Kitty" notepad and Pamela
Anderson shaped writing utensil!
Lesson 1: Volume
Volume can be defined as the amount of set, reps and load performed in any given
microcycle, mesocycle or macrocycle. Some trainers favor intensity over volume, but
I’m on the other side of the fence. With enough volume, I can induce incredible
strength gains without pushing the intensity envelope over the edge of Grand Teton.
Intensity, on the other hand, can be a sumbitch when tangoing with the negative
effects of overtraining.
Lesson 2: Intensity
As I just mentioned, intensity can be tricky. It’s kinda like having a girlfriend who’s a
smokin’ lassie that memorized the Kama Sutra from cover-to-cover. Unfortunately,
this same dame would immediately put any top psychiatrist out of business. In other
words, it can be beneficial at certain "needy" times, but it’ll drain your brain if it’s
around too long.
76
Lesson 3: Frequency
Frequency, frequency, frequency. I’ve been on my soap-box preaching about

increased training frequency since day one. My graduate studies in neuroscience
taught me the importance of high training frequencies for maximal strength
development. If you want to gain strength at alarming rates, then you better start
training more often. But without the proper parameters, you’ll burn out in no time.
Therefore, you must follow this mesocycle’s parameters as strictly as if you were
working on the original Manhattan Project.
Lesson 4: Exercise Selection
I’ve never been a huge proponent of isolation exercises, but they definitely have their
place in certain programs. This ain’t one of them, city-boy! The SFM consists of
exercises that include hundreds of muscles for every single movement; no direct calf,
biceps or abdominal training whatsoever (although they’ll get a massive wake-up
call). This is probably the most important aspect of the program, so don’t send me a
list of exercises you’d "rather perform." If you don’t have the proper equipment, use
some ingenuity and make it happen!
Lesson 5: Proper Cardiovascular Exercise Selection
Most of my hypertrophy-based programs consist of very generic cardiovascular

conditioning guidelines. That’s because it really doesn’t matter what type of cardio
training you prefer on some programs. Once again, this ain’t one of those programs.
An integral aspect of my success with maximal strength training programs relates to

proper cardiovascular-based exercise selection. You’ll only perform two cardio
exercises on this program: jump rope and jumping jacks. Why? Because those two
exercises require the nervous system to fire muscle groups very quickly. If I
recommended a slow jog or walk on this program, your results would suffer since the
nervous system would be very confused. If your nervous system could talk, it would
ask you, "Do you want me to fire the muscles super fast, or slow and steady?"
Obviously, for maximal strength, you must train fast, all the time!
Preface
You probably noticed that this program is referred to as a mesocycle, not a "program"
or some other type of "training" that can be executed continuously. I specifically
chose that title to remind you that this is a short program (four weeks), not a training
cycle you perform all year long. Quit what you’re doing (if you’re not receiving any
results) and undergo the SFM immediately!
One more thing before we move on, I’m not going to prescribe a tempo for each day.
You must lift with a tempo that is as fast as humanly possible for every rep of every
set.
77
Don’t neglect this important point!
Strength-Focused Mesocycle
Day 1:
Sets: 3
Reps: 5
Load: 7RM (an amount of weight you could lift for 7 times before failing)
Rest: 90s between alternating exercises
A1: Good Mornings
Note: Keep your lower back tight and arched. Keep your head up. Use a low bar
position on your traps. Use a slightly wider than shoulder-width stance.
Rest 90s
A2: Dips or Decline Bench Presses
Note: Use a shoulder-width grip. If you don’t have a decline bench, just prop up the
front end (where your feet are), with two 45-lb plates.
Rest 90s
Repeat A1. Continue for three total cycles.
B1: Chin-ups
Note: Use a wider than shoulder width grip with your palms facing up.
Rest 90s
B2: Front Squats
Note: Use a slightly wider than shoulder width stance. Keep your torso as vertical as
possible.
78
Rest 90s
Repeat B1. Continue for three total cycles.
Jumping Rope
Duration: 5 minutes
Note: Many trainees can’t jump rope for five continuous minutes. No problem. Just
set a stopwatch and perform alternating jump/rest sessions for five minutes.
Day 2: Rest
Day 3:
Sets: 3
Reps: 8
Load: 10RM
A1: Standing Barbell Military Presses
Note: Use a wide grip with your pinky fingers around the rings.
Rest 120s
A2: Box Squats
79
Note: Keep your toes pointing forward, push your knees out as you sit back. If you
don’t have a box, use a bench that allows you to sit at a level where your hip and knee
joints are even.
Rest 120s
B1: Glute-Ham Raises or any Leg Curl variation
Rest 120s
B2: Seated or Chest-supported Rows
Note: Use a pronated (palms down), shoulder-width grip.
Rest 120s
80
Jumping Jacks
Duration: 5 minutes
Note: Follow the same guidelines as mentioned for jumping rope on Day 1.
Day 4: Rest
Day 5:
Sets: 3
Reps: 3
Load: 5RM
A1: Power cleans
Note: Use a shoulder width grip and don’t let your lower back round forward — keep
it tight and arched.
Rest 90s
A2: Pull-ups
Note: Use a semi-supinated (palms facing each other) grip.
Rest 90s
B1: Rack Lockouts or Floor Presses
Note: Set the pins in a power rack so you can only lower the bar 6-8 inches. Maintain
a slightly less than shoulder-width grip. Keep your elbows tucked to your sides and
lower the bar as if you’re going to touch your upper abdominal region. If you don’t
have a power rack, perform the same technique while lying on the floor (this requires
a second person to hand you the bar...and take it away after you’re done).
Rest 90s
B2: Step-Ups or Lunges
Note: Step up onto a box or bench at a height that requires your working leg to start at
a 60º angle. Alternate legs with each rep for a total of six (three on each side)...or you
can perform lunges with the same alternating technique. With lunges, you must keep
81
your torso as vertical as possible. Either exercise will require a barbell on your traps
or a dumbbell in each hand for added resistance.
Rest 90s
Jumping Rope
Duration: 5 minutes
Days 6 and 7: Rest
Day 8: Repeat Cycle with the following progression.
Weeks 2, 3 and 4: Increase the load 2.5% for all lifts with each subsequent week for
three consecutive weeks. I advise you to err on the lighter side with your initial load
selection and don’t increase the load more than 2.5%, even if you feel like you can.
More often than not, trainees who increase the load too quickly end up burning out by
the third week.
Conclusion
Don’t be fooled by the extremely brief duration of these workouts. You must keep
your nervous system fresh on this program or you won’t reap the benefits.
Whether you’re training for pure maximal strength increases, or you need a jump start
to accelerate your future hypertrophy goals, this is an outstanding mesocycle. It’s
brutal, but it’s also one of the best damn maximal strength mesocycles in my arsenal.
Rest up, because you’re gonna need it for this cycle!
Branding Iron
by Chad "Hoss" Waterbury
What do you get when you combine a good ol' country boy with a boatload of college
degrees related to human performance? How about if you add tons of practical
experience training athletes, special forces units and regular folks? Well, you get a
guy who you'd better listen to when he starts talking about weight training, that's
what!
Throw in the fact that this same guy is a strong, scary lookin' sumbitch who walks the
walk and you get Chad Waterbury. We're glad to have the big fella on board with his
own Q and A column.
82
Twice-a-Day For Lagging Muscles
Q: Got any new tricks for accelerating muscle gains for lagging muscle groups? I’m
having a tough time bringing my triceps up to snuff with the rest of my body.
A: Sure do! When trainees hire me to increase the size and strength of a lagging
muscle group, one of the first forms of training I introduce them to is twice-a-day
training. Now, hitting a muscle group twice in one day isn’t anything really new, but
the specific parameters I recommend are unique.
The following two methods are akin to a hot dame who not only has "T," but also has
"A." Sure, a great set of "T’s" is awesome, but along with the firm little "A," life is a
whole lot better! So, enough with the innuendos, let’s get to the parameters:
Day 1 (Workout 1):
Sets: 6
Reps: 3
Rest: 60 seconds
Rest 4-8 hours
Day 1 (Workout 2):
Sets: 1
Reps: 10, 3, 3, 2, 2 (see explanation below)
Load: 12RM
Rest: 10 seconds between each rep sequence
Workout 1 is pretty straightforward and simple. You’ll be able to use a relatively large
load, but the volume is kept low so you won’t overly fatigue yourself.
Workout 2 is a little more esoteric. I want you to choose an exercise that targets your
lagging muscle group, but the exercise must be different from the exercise you used in
the first workout of the day.
Once you’ve made an intelligent choice, I want you to perform ten reps with a twelve
repetition maximum (i.e., leave a rep or two in the hole). Rest for ten seconds and
perform three more reps with the same load. Rest another ten seconds and perform
three more reps. Continue for two more sets of two reps with ten second rest periods
until you execute twenty total reps.
83
This combination of load and intensity works wonders for accelerating muscle growth
without burning you out. I recommend you use a compound movement for workout 1,
but workout 2 can consist of either a compound or isolation exercise (I prefer
compound movements for both but either method will work).
Here’s a list of sample exercises I’ve had the most success with:
Workout 1 Exercises:
Triceps: Close-grip Bench Press, Rack Lock-outs, Dips
Biceps: Chin-ups, Supinated-grip Rows (narrow hand position with either exercise)
Pectorals: Flat, Decline or Incline Presses with a barbell or dumbbells
Lats: Pull-ups, Rows (use a wide, pronated hand position for either exercise)
Delts: Military Press with a barbell or dumbbells, Shoulder press with elbows/hands
in front of the body (palms facing each other) using dumbbells
Quads: Front Squats, Heel-elevated back squats, Hack Squats
Workout 2 Exercises (the following exercises are in addition to those mentioned

above):
Triceps: Skull Crushers (barbell or dumbbell), Pressdowns, French Press (overhead

triceps extension)
Biceps: Barbell Curls, Incline Hammer Curls, Preacher Curls
Pectorals: Cable Bench Presses, Flyes (decline bench with a pronated hand position)
Lats: Straight-arm Cable Pulldown, Pullovers
Delts: Lateral raises, Front Raises
Quads: Sissy Squats, Split Squats, Step-ups, Lunges
Note: Remember to pick different exercises for each workout. The greater the
differences between movements, the better.
Rest 48 to 72 hours and repeat the same method with two new exercise variations.
Merely changing your hand position is usually enough to keep the muscle groups
guessing.
Get ready for some growth!
Faster Fat Loss While Lifting
84
Q: I need some guidelines to follow in order to increase fat-loss during my weight-
training sessions. Can you help me out?
A: Weight-training ain’t great when it comes to caloric expenditure, but a few tricks
will help get you closer to the calorie deficit you need to lose fat, along with
increasing the cardiovascular demand. Try these sneaky tips:
1) Don’t ever sit down.
If you’re training for fat loss, there’s no time for rest. You’ll get plenty of rest when
you aren’t training. Merely walking around between sets will increase the
cardiovascular response during a session.
I have my own gym, but surprisingly, I don’t train there. I know this doesn’t make
much sense, but I never train where I work because it’s hard for me to get in the right
mindset in my work environment. Therefore, I train at a commercial gym (I think I
also do it for the entertainment value).
Anyhow, there’s a trainer at the gym who’s loaded with muscle and ripped to the
bone. Because of his physique, he’s always booked with clients. But, the funny thing
is that his clientele consists of overweight middle-aged housewives. Over the last few
months, I watch in awe as he sits their fat asses down for every exercise imaginable.
Gee, would you guess that his clients never seem to change their physiques? The
lesson: stay off your butt in the gym!
2) Don’t perform isolation exercises, ever.
As long as your body fat level has you embarrassed to wear anything less than winter
clothing suited for a Minot, North Dakota winter, you better stay away from isolation
exercises.
Case in point, how many times have you felt like you were going to pass out after a
set of triceps kickbacks? Next question: How many times have you felt like you were
going to pass out after a set of squats or deadlifts? Always equate fat-loss with the
cardiovascular demand that an exercise induces and you’ll never go wrong. Enough
said.
3) Consistently decrease your rest periods with subsequent workouts.
If you want to lose fat as quickly as possible, don’t worry about hypertrophy or
strength parameters. What’s best for strength gain is usually poor for fat-loss when it
comes to rest periods.
Don’t worry about increasing the load of your training session, instead, focus on
performing the same amount of work in less time and fat-burning will ensue.
Consistently time your rest periods and aim to decrease the rest of every set for every
exercise by 5-10 seconds each week.
85
Incorporate these three tips into your fat loss plan and I guarantee you’ll be pleased
with the results. Also, don’t forget about your diet—but that’s a whole other can o’
worms that requires a little reading in the T-Nation archives.
Smart Program Design
Q: CW, I just graduated from college with an Exercise Physiology degree and I’m
trying to build up my client base as a trainer. I need some tips to better improve my
training program design.
A: Note: I chose to answer this question because the information is not only good for
novice and experienced trainers, but also for trainees themselves.
Skill 1: Strength Testing
The first skill any trainer should master is an effective strength assessment. I could
write a large tome about the necessity and knowledge required for such a task, but I’ll
cut it down to the bare bones.
You should purchase the book Muscles: Testing and Function by Kendall, McCreary
and Provance. As with most books, it’s not perfect but it’s still a very good book with
a lot of useful information. This book will give you the necessary information to
perform a strength test on virtually every muscle group imaginable.
How do you expect to increase a trainee’s performance if you don’t know where his or
her specific weakness lies? The pictures in the book are representative of something
you would see in a Nine Inch Nails video, and the original edition was probably
published before your parents were born, but I highly recommend all trainers and
coaches to run out and buy one.
Skill 2: Previous Training Knowledge
The second aspect of an effective assessment relates to previous training knowledge.

You must have a thorough understanding of a trainee’s current performance state
that’s been achieved through his previous training programs.
I’ll let you in on one of my assessment secrets: ask your clients what type of training
they hate the most. Once you get an answer, you can be sure it’s one type of training
that should be immediately included into their program. Why? People always
gravitate toward the exercises and set/rep parameters they’re best at. Remember, if
you want to improve your performance/physique, you must train where you’re
weakest. This is a good way to figure out which strength qualities are lacking.
For example, I recently had a client tell me that he hates heavy, low-rep training.
Guess what parameters he performed in his first workout? Yep, that fella did nothing
but 10 x 3 with damn-near every exercise during the first week! At the time, he cursed
me, but now he’s blessing me since his results have skyrocketed.
Skill 3: Proper Exercise Selection
86
This follows suit with Skill #2. Have your client make a list of all exercises performed
over the last two months. With that information you can effectively design a program
that’s sure to produce great results.
How’s that accomplished? Easy, have the client perform exercises that aren’t on the
list. Consistency is great for many aspects of life, but consistency in exercise selection
isn’t good for achieving strength-training results. Keep the list handy, and don’t go
back to any of the exercises for six to eight weeks. The newfound results will have
your client rushing out to buy you a new BMW (or maybe just a latte at Starbucks).
All three skills can (and should) be incorporated into your initial assessment with any
potential client. There’s more to a thorough assessment than the aforementioned skills,
but it’s a damn good start!
Beating the Bench Press Test
Q: Waterbury, my college football season is about to begin and I need to really kick
ass on my strength tests. My weakest lift is the bench press test performed with 225
pounds for as many reps as possible. How do I achieve huge numbers on this
exercise?
A: The traditional, out-dated bench press strength test is like an ice pick in my side
and a rock in my shoe. This test is nothing more than an exercise for lazy strength
coaches. Instead of assessing each player’s strength individually, they’d rather throw
some random load on the bar and let each player rep it out.
Hey, since they don’t have to constantly change the load of the bar, it saves precious
energy for the five minute rest periods between sets in their own program. But who
am I to change tradition? I digress.
Even though the bench press test is an endurance event for most lifters, you’d do well
to train for maximal strength — initially. Here’s a test question for ya: who do you
think can perform more reps for a 225 pound bench press? A player who has a one rep
max of 300 pounds, or a player who has a 1RM of 400 pounds? The answer is pretty
simple if you ask me (and you did ask me).
But my recommendations don’t end there. I only recommend maximal strength

parameters up until two weeks prior to the strength test. In other words, it’s advisable
to spend at least six weeks with maximal strength parameters before switching to
endurance parameters for the last two weeks.
This breakdown will act to effectively train the endurance motor units to fire more
efficiently without a subsequent loss in maximal strength. Here are the guidelines:
8 Weeks from Test:
Strength Quality: Maximal Strength
Duration: 6 weeks
87
Sets for each subsequent week: 8, 9, 10, 8, 9, 10
Reps: 5, 4, 3, 5, 4, 3
Load: 7RM, 6RM, 5RM, 7RM, 6RM, 5RM
2 Weeks from Test:
Strength Quality: Endurance Strength
Duration: 2 weeks
Sets for each week: 3, 2
Reps: 20, 30
Load: 24RM, 34RM
After getting through this program, your test performance will probably give your
overweight football coach a coronary, so have an EMT handy!
About the Author

is even writing a book. You can contact him through his website,
ChadWaterbury.com.
5 Ways to Get the Most out of Your Gym Time!

by Chad Waterbury
If you’re like me in any way, you probably have about ten too many things going on
in your life. Sometimes your workout gets buried in the depths of your "to do" list.
Therefore, when you get to the sweaty haven of iron apparatuses, you must be
efficient with your precious workout time.
I’ve compiled a list of five different aspects I feel are imperative for getting the most
"bang for your buck" in your personal Mecca of weight training. If you incorporate
these steps, you’ll knock off appreciable time within your workouts while maximizing
the training effect. Shorter workouts, bigger muscles: It doesn’t get much better than
that!
88
1. Perform Total Body Workouts
It’s been over a year since I’ve performed anything less than a total body workout in
the gym. If you’ve taken the time to suit up for the task and dragged your ass into the
gym, you might as well make the most of it. Regardless of the length of time since
your previous workout, you can almost always hit the same muscle group again. This
is an outstanding way to increase your work capacity and training efficiency.
For example, let’s say you performed a leg/ab/calf workout on Monday. It’s Tuesday
and you’re back in the gym for your chest/back routine. After you finish your
prescribed chest/back workout, add in some leg/ab/calf work with parameters that are
substantially different from Monday’s workout.
As a rule of thumb, if it’s been less than 48 hours, you’d do well to perform high-
repetition, light-load training for legs/ab/calves. This will activate different motor
units that are less fatigued, and it’ll act as an active recovery session that increases
endurance strength. Here’s an example to clarify my recommendation in order to get
you started with total body training:
Monday: Legs/Ab/Calves
Sets: 4
Reps: 8
Tuesday: Chest/Back
Sets: 4
Reps: 8
Load: 10RM
Plus: Legs/Ab/Calves
Sets: 2
Reps: 25
Load: 27RM
89
What if it’s been longer than 48 hours since your last workout? Simple, the options
are endless, but the parameters must be different from the previous session. One
option is to simply flip the sets and reps (e.g., 4 x 8 becomes 8 x 4 for the next
workout). Another option is to cut the reps in half and double the sets. Don’t be fooled
by those who try to convince you that an entire session must consist of the same
parameters — it ain’t true!
The bottom line is that you should perform some type of training for all major muscle
groups with each trip to the gym. You’ll increase your work capacity and recovery,
and you’ll achieve quicker strength and size gains!
2. Perform Compound Exercises
Within the circles I travel, there really is no debate whether compound exercises are
more efficient for strength and size increases compared to single-joint isolation
exercises. Virtually every lifter who has an IQ greater than an amoeba is privy to the
fact that compound exercises recruit the most muscle groups for any given body part.
If you seek strength and hypertrophy, you must choose exercises that allow for the
greatest load. One of the main reasons why squats are superior to leg extensions for
quadriceps development relates to the fact that the load you can expose the quadriceps
to is much greater with squats. That’s why close-grip bench presses (shown below)
and dips will give you massive horseshoes, while triceps kickbacks will force you to
wear ballet shoes.
3. Keep Your Rest Periods Short
Hopefully, the success of my programs at T-Nation has convinced trainees that the
antiquated five-minute rest periods aren’t necessary for strength and hypertrophy
development. When you keep the rest periods under two minutes, it’s easier to stay
focused on the task at hand. In addition, it forces your muscles to recover more
quickly between sets, along with keeping your nervous system revved up.
But the most obvious benefit of short rest periods for those who are pressed for time
is, well, time! Trainees who perform most of my workouts are usually surprised by
how quickly they get in and out of the gym. With shorter workouts you’ll keep your
90
natural androgen levels up while minimizing fatigue and boredom. Save your latest
pick-up line for after the workout!
4. Perform Antagonist Training
Antagonist training is executed by alternating exercises that target opposing muscle

groups (e.g. chest and back). If there was stock available in this type of training, I’d
buy all of it. The list of benefits includes: quicker recovery, greater strength levels and
shorter workout times.
Antagonist training allows you to recover more quickly between sets due to the
arrangement of the nervous system. When you maximally activate a muscle group, the
nervous system inhibits the opposing muscle group for greater movement efficiency.
This phenomenon decreases the time necessary for recovery and it helps restore
strength.
For example, when you perform a set of biceps curls, the triceps are forced to relax so
they don’t oppose the elbow flexing action of the biceps. This is accomplished by a
"loop" within the nervous system structure (i.e. when certain motor units are
activated, others are inhibited). If this action didn’t occur, you wouldn’t be able to
move at your joints because each set of opposing muscles would be attempting to
contract against each other.
This design can be used to your advantage. If you alternate exercises for opposing
muscle groups, the nervous system will inhibit the muscles that aren’t being worked
and you’ll recover your strength more quickly.
Think of antagonist training as a mini yoga session for the opposing muscle group.
You’ll be able to perform your chest/back cycle in less time than if you performed
each body part separately. Pretty cool, huh?
5. Don’t Train to Failure
Failure training (appropriately named) mandates extended rest periods. One of the
most evident downfalls of training to failure is the amount of fatigue it induces. The
cardiovascular demand, excessive lactic acid build-up, and nervous system fatigue
caused by a single set of squats or deadlifts to failure is enough to have you hurling
and trembling like Linda Blair. When you’re pushing the clock, there’s no time to sit
around and wait for your muscles to pull themselves out of the hole you’ve dug for
them.
In addition to longer rest periods that must be incorporated within the workout, failure
training also extends your recovery time between workouts. My empirical evidence
has shown this increase in recovery time to be upwards of an additional 48 hours!
This is bad news for those who are interested in multiple total-body sessions
throughout the week. Therefore, you shouldn't approach failure until the last rep of the
last set of each exercise, if at all.
91
Efficiency = Productivity!
Now, take what you’ve learned from this article and apply it to your own program.
The days of two-hour weight training sessions are soon to become extinct. Don’t be
afraid to get creative with these guidelines and post a reply to this article if you need
my help. Efficiency leads to productivity!
About the Author

members of military Special Forces units, athletes, professionals and non-athletes
ChadWaterbury.com.
Waterbury's Top 10 Tips

by Chad Waterbury
What do you get when you ask some of the world's top strength coaches and nutrition
gurus to share their most powerful tips for dramatic physique changes? You get one
hell of an article series!
In this first installment, Chad Waterbury lays outs his ten most effective tips for
boosting muscle gains. If you want to see some jaw-dropping, holy-cow changes in
your body in the next few months, then you better listen up!
The Top 10 Hypertrophy Boosters
When I think of a good mass booster, I usually think of a hot, hell-raisin’ blond
bombshell with a Southern drawl. But most of you don’t have the luxury of walking
around the University of Arizona campus on a sunny afternoon to view the lovely gals
sent from above. So, for those who prefer your mass to be erected on other parts of
your body, I’ve compiled the following list of hypertrophy boosters.
1. Perform Compound Movements!
92
There’s a damn good reason why my training programs revolve around compound,
multi-joint exercises: they work! Anyone who tells you the short route to mass is
through isolation exercises is delusional, at best.
When training for mass, it’s best to choose exercises that allow for the greatest load
for each given body part. When you train a compound movement with a large load,
you’ll get the greatest recruitment of mass-inducing motor units. In addition, you’ll be
forced to use many extra muscle groups that aren’t taxed with isolation exercises.
I’ll make this easy on you and give you the list of exercises you should perform for
each set of primary movers and shakers:
Chest: Incline, flat and decline bench presses; wide-grip dips.
Back: Upright, horizontal and bent-over rows; chin-ups and pull-ups.
Delts: Standing and seated military presses with traditional, reverse or semi-supinated
grips.
Triceps: Dips and close-grip bench presses (lockouts included).
Biceps: Chin-ups along with supinated and semi-supinated grip rows.
Quads: High-bar, full squats; front squats; hack squats; lunges; step-ups.
Lower Back/Hamstrings: Traditional and sumo-style deadlifts; good mornings; back

extensions and glute-ham raises. (Technically, back extensions and glute-ham raises
aren’t compound exercises since only one joint is moving, but they’re too damn good
to leave off the list!)
2. Perform Full-Body Workouts!
Training all of the major muscle groups in a single session has too many benefits to
list, but I can tell you that it’s one of the most important pieces of a hypertrophy
puzzle!
Bill Starr’s The Strongest Shall Survive was based on this idea, but even before Starr
learned to write, old-time strongmen were challenging their entire body with every
damn training session throughout the week, and they were some big, strong
sumbitches! I took note and you should too.
Not only will you be able to minimize your trips to the gym, but you’ll be frequently
exposing your major muscle groups to a much greater level of stimulus. This is
combined with the fact that the androgen response increases when many major muscle
groups are being taxed in a single session.
Just remember to keep isolation exercises to a minimum because you want to be in

and out of the gym in less than an hour. If not, overtraining will probably ensue.
93
3. Train Frequently!
The more often you can train a set of muscles, the more hypertrophy you’ll achieve.
As a rule of thumb, you should train all of the major muscle groups at least twice each
week. But, you’d be much better off training every major muscle group three or four
times each week!
The tricky part is introducing a "once a weeker" to multiple total body sessions
without initially burning out the trainee. Here’s how you should periodize your total-
body routines with each previous training method. If you’ve been training each body
part once-a-week, then do the following:
Week 1 and Week 2: Train each major muscle group twice.
Week 3 and Week 4: Train each major muscle group three times.
If you’ve been training each major body part twice-a-week, just add one workout to
each of the aforementioned weeks. Need a complete guide to frequent training and a
full program to follow? Check out my Quattro Dynamo program.
4. Train Multiple Strength Qualities Simultaneously!
In order to withstand multiple, total-body sessions each week, you must learn to rotate
different strength training methods. Constantly manipulating the load and volume of
each workout will recruit multiple sets of motor units that weren’t previously taxed,
and, by default, it’ll allow you to use a range of lifting tempos (more on this later).
Training multiple strength qualities throughout the week wasn’t my idea, I just paid
closer attention to this type of training than most coaches. Whether your periodization
parameters are based on conjugate or undulating techniques, you’ll benefit. Here’s a
breakdown for either three or four total body sessions each week:
3 Total-Body Sessions Each Week:
Day 1: 6 x 3 with a 5RM* (Maximal Strength)
Day 2: Off
Day 3: 3 x 8 with a 10RM (Hypertrophy Strength)
Day 4: Off
Day 5: 8 x 3 with an 18RM (Explosive Strength)
Day 6: Off
Day 7: Off
94
* Reps Max
4 Total-Body Sessions Each Week:
Day 1: 6 x 3 with a 5RM (Maximal Strength)
Day 2: 2 x 20 with a 24RM (Endurance Strength)
Day 3: Off
Day 4: 3 x 8 with a 10RM (Hypertrophy Strength)
Day 5: Off
Day 6: 8 x 3 with an 18RM (Explosive Strength)
These are just two of many examples that'll work. I’ve had huge success with each
method!
5. Use Short Rest Periods!
I define short rest periods as any time less than two minutes between sets. The
antiquated 3-5 minute rest periods recommended in every shitty newsstand muscle
mag made me incredulous. As it turned out, my instincts were right on target.
My empirical evidence has shown that short rest periods will lead to a great
hypertrophy response. In other words, five sets of ten reps with 60 second rest periods
will induce more hypertrophy than five sets of ten reps with three minute rest periods.
An even better option is to utilize short rest periods with low-rep (1-5 repetition)
training parameters. This is precisely what 50% of my ABBH program is based on.
If you keep the rest periods short, you’ll stay more focused. In addition, you’ll keep
the nervous system revved up, and you’ll get out of the gym quicker. For certain
trainees who only seek maximal strength increases, shorter rest periods are still
possible by alternating between opposing muscle groups (antagonist training).
Bottom line: If you seek hypertrophy, keep your rest periods under two minutes. It’s
preferable to utilize a 60-90 second range when training more than six sets at a load
greater than 80% of your 1RM.
6. Employ Active Recovery Sessions!
When embarking on a new training program that forces you to perform a frequency
greater than your nervous system is accustomed to, active recovery sessions are a
godsend. These sessions consist of an extremely light load (~25-50% of 1RM) in
order to increase blood flow perfusion and nutrient transfer.
95
This performs like a champ to help lagging muscle groups recover between workouts
and induce sarcoplasmic hypertrophy. I covered this topic at length in my 100 Reps to
Bigger Muscles article. Check it out!
7. Perform Twice-a-Day Sessions!
For those of you who have the luxury, twice-a-day training sessions are unbeatable. In
order to keep cortisol levels in check and maintain a fresh nervous system, twice-a-
day training works exceptionally well. In addition, you’ll get the added benefit of two
anabolic responses instead of just one.
Many trainees are confused by twice-a-day training because they feel they can simply
perform their original workout twice in the same day—nope! You have two choices
with this type of training:
1) Split your original workout. You can simply cut your original workout in half.
Perform one half in the first part of the day, then wait 6-8 hours before performing the
other half.
2) Use different parameters. If you’re trying to perform as many sets as possible in a

single day, then you should have each session consist of completely different
parameters. For instance, perform 6 x 3 (maximal strength) parameters for your first
workout, followed by 3 x 8 (hypertrophy strength) for your second workout.
Another option is to perform 5 x 5 (maximal/hypertrophy strength) parameters for

your first workout, followed by 8 x 3 (explosive strength) parameters for your second
workout.
8. Keep Intensity in Check!
Training to failure and multiple training sessions throughout the week mix about as
well as Hillary Clinton and Laura Bush. You can't train to failure on every set and
expect to recover within 48-72 hours. Minimize any failure training to the last rep of
the last set of each exercise (not each set). Even then, it should only be performed for
maximal and hypertrophy strength parameters.
You should never approach failure when training for explosive strength: it’s
counterproductive. If you seek a "sure thing," then stay away from failure training
altogether.
9. Perform Fast Concentric Tempos!
Of all the variables I’ve mentioned up to this point, you’re probably most surprised by
this recommendation. Fast concentric tempos (the lifting portion of the movement)
activate high-threshold motor units quicker than slow training. In fact, a trainee can
achieve extremely high levels of tension within a muscle utilizing a very light load, if
96
the speed of execution is fast enough. For further info on this statement, refer to
Science and Practice of Strength Training by Vladimir Zatsiorsky.
Here’s a statement that I’ve learned to make with utmost confidence: I hate Super
Slow training. Our bodies weren’t designed to perform slowly, so I don’t train it that
way. I feel the future of training lies within extremely fast tempos.
But don’t read too much between the lines. I recommend that trainees execute tempos
at varying speeds. Even though I usually prescribe a tempo as fast as possible, each
load will mandate a different tempo. For instance, if I tell a trainee to lift a 3RM load
as fast as possible, it'll be slow. If I tell a trainee to lift a 20RM load as fast as
possible, it'll be very fast. Viola! One recommendation leads to different responses.
Pretty cool, huh?
Bottom line: Perform concentric actions as fast as possible, and keep eccentric
(negative) phases under control (1-3 seconds of lowering).
10. Embrace Breakfast and Post-Workout Nutrition!
I couldn't compile a list of hypertrophy tips without including nutrition, mainly,

breakfast and post-workout nutrition. Without adequate carbs and protein during these
times, muscle growth is unlikely to occur at any appreciable rate.
When so-called "hardgainers" hire me to increase their muscle mass, I’m always sure
to load them up on high-quality protein and carbs during breakfast and the post-
workout feeding. I usually shoot for a carb/protein ratio of 2:1 during these times. I
like to have my clients consume 0.5 gram protein for each pound of lean body mass.
Carbs should be 1 gram per pound of lean body mass.
Here’s a sample breakfast for a 155 pound trainee with 10% body fat who’s looking to
put on mass:
Mix in water in a blender:
2 scoops Grow!
1 cup low-fat cottage cheese
1 cup whole uncooked oats
2 bananas
2.5 to 5 grams creatine
Here’s a sample workout and post-workout feeding for the same trainee:
Half serving Surge during workout [http://www.t-nation.com/readTopic.do?

id=459244] and half serving Surge immediately post-workout with 5 grams creatine.
97
Wait 45-60 minutes and consume the following:
1 Serving of Surge
Wait 30-45 minutes before consuming:
70 grams of carbs from cereal and/or bagels with a banana*
35 grams of high-quality protein powder such as Grow!
*For those of you who don’t prefer this option, it can be replaced with the same
amount of maltodextrin powder. But why not indulge a little, without supercharging
lipogenesis?
That's a Wrap
If you incorporate all of these tips into your workout plan, you’ll achieve mass
quicker than a sleazy politician in a cheap hotel. Try them out!
About the Author

Lift Fast, Get Big

by Chad Waterbury
Accelerated Strength and Size
The three-year anniversary of my first T-article has come to pass. I look back on my
articles much like a proud father watching his son score a third consecutive
touchdown in a college football game. But I think a few stones have been left
unturned. Mainly, I don’t think readers have caught on to the importance of fast
training.
So, I’m here to clear up any issues relating to this subject because it’s too damn
important to be left alone.
98
The Science of Fast Training
Muscle physiologists have discovered an important law of motor unit recruitment: the
faster the tempo, the greater the recruitment of motor units. This is important because
the more motor units you recruit, the greater the strength and muscle gains you’ll
achieve.
Our nervous system is designed with an inherent, orderly recruitment of motor units.
In other words, low-force tasks such as walking around your living room do little to
induce muscle growth. Why? Simple: walking requires very little recruitment of
motor units.
Jumping and sprinting, on the other hand, induce huge amounts of motor unit
recruitment that leads to substantial muscle growth. What’s the primary difference
between walking and jumping? Speed of muscle action, of course! The proof is clear
when you observe the lower-body musculature of a gold-medal 100 meter sprinter
compared to a hair stylist (i.e., someone who’s merely standing and walking all day
long).
The benefits of fast training are:
1. Improved High-Threshold Motor Unit Recruitment
Quicker high-threshold motor unit recruitment occurs with super-fast tempos since
you improve the recruitment of the motor units that have the most potential for
growth. What I’m referring to are the fast-fatigable (FF) fast-twitch motor units that
possess Type IIB muscle fibers. These motor units are capable of inducing huge
amounts of strength and hypertrophy increases.
2. Improved Rate Coding
Rate coding is also enhanced with fast training. This relates to a change in discharge
frequency of motor units with faster tempos. In other words, the firing rate increases
with increases in speed (power) production.
3. Enhanced Synchronization of Motor Units
The last scientific element improved with fast training is enhanced synchronization of
motor units. As you increase the frequency of fast training sessions, motor units
improve their synchronous activation during maximal voluntary efforts. This leads to
more strength and enhanced neuromuscular efficiency.
The three aforementioned variables (recruitment, rate coding and synchronization) all
work in concert to enhance intramuscular coordination. But I’m not finished yet! A
few more advantages of fast training are:
4. Improved Intermuscular Coordination
99
When you apply maximal effort to a load (attempt to lift it as fast as possible), you’re
improving your body’s ability to maximally activate many different muscle groups
simultaneously. This coordinated effort enhances intermuscular coordination which, in
turn, improves your strength levels.
5. Altered Muscle Fiber Characteristics
With a consistent execution of fast training speeds, the skeletal muscle and nervous
system adapt by converting many slow-twitch (Type I) muscle fibers to fast-twitch
(Type IIA and IIB) characteristics. This is another perfect example of the specific
adaptations to imposed demand (SAID) principle.
The Missing Link
I can’t even begin to name all of the misleading advice that’s been dished out by
newsstand muscle magazines, but one of the biggest misconceptions is slow training. I
don’t know why in the hell trainees think they should lift a load slowly, maybe
because it’s easier to lift slowly, or maybe because they can "feel" the muscles
working. Either way, it’s pure bullshit that leads to inferior results.
If you want strength and size, you better learn to start lifting fast. How fast? As fast as
humanly possible without compromising form!
Stuff You Didn’t Expect
The first characteristic of fast concentric training that you’ll probably notice is a
relative lack of fatigue. In other words, you should feel supercharged at the end of
your workouts, not fatigued. That’s a good thing! As my friend and colleague, Charles
Staley, has stated many times, "Don’t seek fatigue!"
My clients extol the benefits of fast training because they constantly feel motivated to
train throughout the week. In fact, I often have to "hold back" my clients when
training in this fashion because they often feel they can train the same exercises the
very next day. You’ll feel like your nervous system is constantly revved up!
Beginner’s Mission
If you’ve been in the iron game for less than a year, I’m going to make this as simple
as possible. I don’t care what program you’re on or what parameters you’re following;
all I want you to do is start performing the concentric (i.e. lifting or shortening) phase
as fast as you possibly can.
In addition, I don’t want you to think about tempo, at all. Here's your new tempo
recommendation for all lifts:
Eccentric (negative or lowering part of the exercise) = controlled
100
Concentric (lifting part) = fast!
In other words, I want you to perform the lowering phase under control (1-2 seconds)
before exploding the weight up with lightning fast speed. Merely adding this element
into any training program will be enough to accelerate muscle and strength gains.
The reasoning relates to science: fast concentric tempos lead to the greatest
recruitment of high-threshold motor units that possess a huge potential for muscle
growth and strength increases. In addition, fast training improves the factors that
compose intramuscular coordination: rate coding and enhanced synchronization of
motor unit firing.
Veteran’s Mission
For those of you who’ve been inside the iron haven for an appreciable amount of
time, my advice is a little different. I want you to keep in mind three primary methods
to accelerate strength and size gains through fast concentric tempos. They are:
1. Stretch-Shortening Cycle (SSC) Training: Utilize a 20X tempo for all lifts. In other
words, lower the load for a full count of two seconds before immediately pressing up
the load as quickly as possible. This method takes advantage of the stretch-shortening
cycle that leads to greater force and power production. (1)
As P.V. Komi stated in the phenomenal text, Strength and Power in Sport, "The
purpose of SSC is to make the final action (concentric phase) more powerful than that
resulting from the concentric action alone." (2) In other words, training your SSC
improves your ability to develop incredible strength.
2. Dissipation of SSC Effect: This type of training is the antithesis to SSC training.
Just like it’s necessary to train in different rep ranges, it’s also sometimes necessary to
offset the SSC effect.
In order to offset the SSC, you should hold the load in the stretch position for four
seconds. This will dissipate any stretch-reflex that’s commonly known as the elastic
potential of muscle. In other words, your muscles can store energy, much like a rubber
band, and sometimes it’s beneficial to negate this effect to improve strength and size.
The hypothesis behind holding the muscle before performing the concentric phase is
to minimize any energy that’s stored within the series elastic component (SEC).
Dissipation of this energy source could potentially force the muscles to work harder to
perform the lifting phase (i.e., more motor units are recruited since elastic potentials
are no longer available).
3. Resting the Load: The last example relates to the advantages of unloading a weight
before performing the concentric phase. When a weight is unloaded between the
eccentric and concentric phases, the elastic potential of a muscle dissipates. Therefore,
it forces you to build starting and accelerating strengths.
101
Explosive strength consists of three important components: starting strength,
accelerating strength and maximal strength. By unloading the weight between reps,
you’ll improve two of three vastly important strength qualities that build explosive
strength.
In order to obtain optimal strength and hypertrophy training results, all three methods
should be periodized throughout your mesocycles.
Faster = Bigger and Stronger
For those of you who want to totally revamp your program, I’ve got the ticket. The
following program is based upon scientific research, along with my own successes
with clients in all walks of life. It works, and it works incredibly well for strength and
size. Here’s what you should do for six weeks:
Day 1
Sets: 6
Reps: 3
Load: 6RM (rep max)
Exercises: Dips, Front Squats, Chin-ups, Leg Curls and Seated Calf Raises*
102
Day 2
Off: Perform 10 minutes of medium-intensity aerobics, if desired. Rope jumping and

jogging are excellent choices.
Day 3
Sets: 5
Reps: 5
Load: 8RM
Exercises: Flat Bench Presses, Deadlifts, Bent-Over Rows, Skull Crushers, Donkey
Calf Raises and Barbell Curls.
103
Day 4
Same as Day 2
Day 5
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises: Incline Dumbbell Bench Presses, Back Squats, Upright Rows, Close-Grip
Bench Presses, Standing Calf Raises and Preacher Curls
104
Day 6 and 7
Off (Perform aerobics on one of the two days if desired.)
* These exercises are excellent choices, but feel free to substitute with a similar
movement.
Explanation
For the greatest benefit, all three of the aforementioned speed-training methods should
be used. The following periodization works extremely well:
Weeks 1-2: Stretch-Shortening Cycle (SSC) training method. Tempo: 10X (That's a
one second negative with no pause. "X" means to explode, to lift as fast as possible.)
Weeks 3-4: Dissipation of SSC method. Tempo: 14X
Weeks 5-6: Resting the Load method. Tempo: 21X
Increase the load 2.5% whenever possible. The workouts in this program shouldn't
induce large amounts of fatigue. If you feel like you could perform half of the
workout again, you’re on the right track. Leave the gym fresh and motivated — that’s
the key to long-term success with weight training!
Conclusion
Hopefully I’ve done a good job at elucidating the benefits of fast training. If you learn
to train fast without inducing failure and excessive fatigue, you’ll accelerate your
hypertrophy and explosive strength gains. Let science be your new training partner.
Try it! I bet you’ll like the results!
References
105
1. Zatsiorsky V.M. Science and Practice of Strength Training. Pg. 45, Human
Kinetics, 1995.
2. Komi P.V. Strength and Power in Sport. Pg. 169, Blackwell Science, 1992.
The Science of 10 x 3
Enter the Nerve and Muscle Matrix
by Chad Waterbury
I recently gave a presentation amid professors, department heads, and graduate

students in the College of Physiology at the University of Arizona. Due to my
exercise-based background and studies in the fields of physiology and neuroscience, I
guess they figured I’d be a viable candidate to tantalize their brain cells on a Friday
morning. Between my backwoods anecdotes and haphazard laser pointing, I managed
to traverse their critical inquiries virtually unscathed. Now I’m ready to play professor
to my constituents at T-Nation.
Being an aficionado of the nervous system and skeletal muscle link, I’ve analyzed
tons of data pertaining to the effect the nervous system has on muscles. Even though
this topic might seem to fall purely into the realms of academia, it has an important
purpose for strength and hypertrophy-seeking individuals: knowledge.
If you don't further your training knowledge through science, your physique and
performance improvements will stagnate. Therefore, this article will help clear up
many of the questions you’ve probably pondered. At the end, I'll tell you how to apply
this science to your training to achieve incredible size and strength gains.
Let the knowledge building begin!
Who’s in Control?
One of the more interesting questions addressed by physiologists was whether nerve
controlled muscle, or muscle controlled nerve. In 1960, Buller et al designed an
interesting study to answer this question. (1)
The Buller lab pulled a nerve out of fast muscle (flexor digitorum longus) and stuck it
into a slow muscle (soleus). This process is known as cross-reinnervation. They
measured isometric twitch contractions and relaxation times and found that the slow
muscle became faster when innervated by a nerve that normally innervated fast
muscle. (Say that three times fast!)
106
What did this mean? It meant that the nervous system could modulate skeletal muscle
properties. In other words, nerve significantly controls muscle! Now you know why I
make such a big to-do over the importance of understanding the nervous system for
strength and hypertrophy seeking trainees.
Motor Units 101
A motor unit consists of a motor neuron and all the muscle fibers it innervates. There
are three primary types of motor units: slow (S), fast fatigue-resistant (FFR), and fast-
fatigable (FF). The muscle fibers within the motor units are particularly important
since the contractile force of a motor unit depends on the force-generating capabilities
of the muscle fiber type and the number of fibers innervated.
There are three types of muscle fibers to match the three motor units. They are: Slow
Oxidative (Type I), Fast Oxidative Glycolytic (Type IIA), and Fast Glycolytic (Type
IIB). There’s also a Type IIC muscle fiber type, but it’s usually a very small
percentage of the total fiber count within a muscle.
Here’s a nifty little graph I put together for my presentation to give you a visual of
motor units:
The bottom portion of the graph represents the force capabilities of the motor unit in
response to repetitive stimuli. You’ll notice that the FG (Type IIB) fibers and motor
units lose their force generating capabilities within one minute. This is one of the
reasons why you can’t lift a near maximal load for any extended period of time. The
FOG (Type IIA) fibers within the FFR motor unit also lose force capabilities within
the first minute. Then, force begins to drop even further at the four minute mark.
107
As a strength physiologist, I’m primarily interested in FOG and FG fiber types when
training for strength and hypertrophy since they have the most potential for growth
(SO, Type I fibers exhibit minimal growth potential).
Size Matters
Around the same period of time as the Buller study, a Harvard physiology professor
named Elwood Henneman performed a series of experiments to better understand how
motor units are recruited. Henneman, along with a few other noted researchers, came
to the conclusion that there’s an orderly recruitment of motor units during physical
activity (2).
In other words, with low force activities, small motor units are activated first, with
subsequent activation of larger motor units when greater levels of force are required.
The greater the number of motor units recruited, the more hypertrophy and strength
you’ll achieve. Here’s a graph to better illustrate this principle:
Turn your attention to the words "sprint" and "jump" at the top of the graph. Jumping
and sprinting induce the greatest recruitment of fast-fatigable (FF) motor units. For
example, when I train a client with the squat technique, I give him the instruction to
"jump" the weight up. This is precisely the reason why I recommend super-fast
concentric muscle actions for strength and hypertrophy — it leads to the greatest level
of motor unit recruitment! Remember: more motor units = more hypertrophy (size).
The FF motor units are maximally recruited with:
1. High load training: >80% of 1RM
2. Super-fast concentric muscle actions (lifting the weight quickly)
108
3. Achieving muscular failure utilizing a submaximal load
What Causes a Muscle to be Slow or Fast?
For decades, researchers have scratched their heads wondering what in the hell makes
a muscle become slow or fast in response to training. Even though factors such as
contractile proteins, regulatory proteins, oxidative phosphorylation and glycolytic
proteins have helped elucidate this issue, the question still remained.
For instance, it’s been well researched that muscle fiber changes occur in response to
different training parameters (e.g. fast muscle fibers transform into slow, Type I
muscle fibers in response to endurance training). (3,4) But the precise mechanism
remained elusive. Well, inquiring minds, a model has been proposed to help clear up
this foggy situation.
It appears that a few intracellular mechanisms are playing an important role in

response to nerve activity. Low amplitude, long-duration activity caused by slow
nerves and slow muscles appear to send a signal to calcineurin which, in turn,
dephosphorylates a transcription factor named NFAT. Once dephosphorylated, NFAT
can enter the nucleus of the muscle cell and activate the slow fiber program
transcriptional machinery.
On the other hand, fast nerves and fast muscles don’t send the same signal to
calcineurin. Therefore, NFAT remains phosphorylated and the fast fiber transcriptional
program ensues.
I lost ya, didn't I? Here’s an illustration to help you understand the mechanism:
109
Note: I must state that this mechanism hasn't been unequivocally proven in human
skeletal muscle. It’s merely a model that was developed from decades of research
performed on various species. Nevertheless, it’s still pretty damn cool!
What Does All this Scientific Jargon Mean?
If you’ve made it this far, I’m very grateful. This science stuff ain’t for sissies! Now, I
want to switch gears and talk specifically about resistance training for hypertrophy
and the science of how it all works in concert.
Ultimate Training Parameters
If I was forced to perform one set of training parameters for the rest of my days, I’d
choose the following method:
Sets: 10
Reps: 3
Load: 80-85% of 1RM, or 5-6 RM (Repetition Maximum)
110
Rest: 60-120 seconds between sets
Tempo: 20X (lower weight to a count of two, no pause, lift as fast as possible)
Exercise: Any compound movement
Much of the reasoning for my bias towards the 10 x 3 method is based on the previous
scientific information. The aforementioned motor unit graph shows that the greatest
force producing effects of the FFR and FF motor units occur within a timeframe of
less than ten seconds. In fact, the shorter the set duration, the greater the potential for
force production, if the concentric muscle action and load are high enough.
This is a very positive aspect of the 10 x 3 method: the sets are extremely short.
Therefore, with large-load, low-rep training, high levels of force can be generated and
maintained, unlike higher rep training where force (i.e. speed) greatly decreases as the
end of the set approaches.
A second benefit to the 10 x 3 method is the relatively large load that can be used
during each set. Remember, a large load (>80% of 1RM) will lead to rapid
recruitment of the FF motor units which have huge growth potential.
But the most neglected aspect of hypertrophy/strength training that I observe is a lack
of speed with the concentric muscle action (lifting the load). You must attempt to lift
the load as fast as possible, even if the speed isn’t super-fast due to the large load that
must be utilized.
The mere effort of lifting fast is enough to recruit those high-threshold (FF) motor
units. This fast, tonic electrical stimulation to the muscles will keep that pesky NFAT
from entering the nucleus and inducing slow-fiber program muscle fiber transcription.
In reference to the recommended rest periods, here’s what you should do. Try the 10 x
3 method with a compound exercise and utilize 60 second rest periods with a 5-6RM
load. If your strength begins to drop off (i.e. you can’t perform all three reps) by the
tenth set, increase the rest period by 30 seconds the next time you perform the
workout (90 seconds).
Any rest period between 60-120 seconds will work, but each trainee will require a
different rest period based on previous training and other neuromuscular issues.
Recap
Since this article is scientifically-based, I’ll reiterate how my presentation and the 10
x 3 method link together.
Benefits of 10 x 3 Method for Hypertrophy and Strength
1) 10 x 3 training utilizes a large load (>80% of 1RM). This load is necessary to

recruit the FF and FFR motor units that possess FG Type IIB and FOG Type IIA
muscle fibers, respectively. This is very important since the aforementioned fibers
have the greatest potential for growth.
111
2) Super-fast concentric muscle action (lifting) during the set maximally recruits the
motor units mentioned above.
3) With only three reps per set, the total duration of the set is very short (~9 seconds).
This is imperative since the force producing capabilities of the FFR and FF motor
units decrease at any time longer than approximately 10 seconds.
4) Fast, tonic stimulation of the FFR and FF nerves doesn’t cause dephosphorylation
of NFAT. Therefore, fast fiber program transcription ensues (i.e., you won’t transform
your precious Type IIB and Type IIA fibers into puny Type I fibers).
Apply the Knowledge!
Now that I’ve given you the scientific basis for 10 x 3 training, I want you to follow
through with the above guidelines. Pick a compound exercise for a body part that’s
lagging (e.g. barbell squats for the thighs) and perform the 10 x 3 method at least once
each week.
The other workout should consist of significantly different parameters in order to keep
the nervous system as fresh as possible (e.g. 3 x 10 or 5 x 5). After a month, or so,
contact me and let me know how it’s working for you.
Remember, if you seek training knowledge, hypertrophy and strength increases will
follow!
References
1. Buller, A.J., J.C. Eccles, and R.M. Eccles. Interactions between motoneurons and
muscles in respect of the characteristic of speeds of their responses. J. Physiol.
(Lond.) 150: 417-430, 1960.
2. Henneman E., G. Somjen, and D.O. Carpenter. Functional significance of cell size
in spinal motoneurons. J. Neurophysiol. 28:560-580, 1965.
3. Esbjörnsson M, Hellsten-Westing Y, Balsom PD, et al: Muscle fibre type changes

with sprint training: Effect of training pattern. Acta Physiol Scand 149:245-6, 1993.
4. Andersen JL, Klitgaard H, Saltin B: Myosin heavy chain isoforms in single fibres
from m. vastus lateralis of sprinters: Influence of Training. Acta Physiol Scand
151:135-42, 1994.
GPP ASAP
Get in shape fast with these hybrid workouts!
by Chad Waterbury
112
At T-Nation, the citizens play a big role in shaping the community. Your opinions
count! Recently, I made a post asking readers what they wanted my next article to be
about. I got a deluge of responses, but the topic of General Physical Preparedness
(GPP) kept coming up.
Ask and you shall receive! Let's take a peek inside my top secret GPP files.
GPP Genesis
Early in my training days in Chicago, I befriended a chap named Tim. Most of you
probably aren't familiar with Tim, but I can tell you that he was a stud in this industry.
He virtually monopolized the professional basketball industry with his efficient and
effective training methods. His list of clients read like any trainer's dream: Scottie
Pippen, Juwan Howard, Rod Strickland, and, oh yeah, a fella named Michael Jordan.
I'm sure you can recall Jordan's metamorphosis from a weak, skinny player to a
ripped, muscular force that could easily dunk over monsters such as Patrick Ewing
and Hakeem Olajuwon. Michael's newfound strength and increased performance was
directly due to the magic of Tim. Word around the campfire was that each one of
Tim's clients paid him more for a single month of training than most people make in a
year. And you know what? His clients seemed happy to write the check!
Luckily for me, Tim is a good guy and he didn't mind if I peeked over his shoulder
once in a while to analyze what he was doing with his clients. (Every now and then,
he'd give me a nod and tell me that I was a good kid and I'd make it in this industry
someday.) One of Tim's clients in particular really stuck out in my mind. This dude
was 7'1" and massive. I'm not referring to "massively muscular" ? just massive. He
carried an enormous amount of body fat on his huge frame, but he also possessed
some serious natural talent.
The problem was, this fella was completely out of shape, and not the most motivated
person in the gym. Tim had his work cut out for him. The first few weeks of this big
dude's regimen consisted of little more than walking on the treadmill at a brisk pace
followed by some court drills. I knew what Tim was doing, and luckily for his client,
Tim knew what he was doing too. Specifically, he was training the big guy to improve
his GPP levels.
Without an adequate "base" of fitness, this monster wasn't going to be able to jog
across the room without having a coronary. But Tim's plan worked. Before long, the
big guy was two-steppin' all over the court!
The Leg Press Load
Once I established a name for myself, I became too busy to help many of those who
sought out my advice. My schedule was just too packed. But one guy in particular was
very diligent. I'll refer to him as "Joe."
113
Joe would frequently approach me and ask if I had any openings in my schedule.
Since I didn't, I always turned him down. But what's interesting about this fella is the
fact that he was about 70 pounds overweight. At that stage of my career, I no longer
worked with obese individuals due to my demand from athletes?but I still felt kinda
bad for the guy because I knew he was trying.
So one day I approached Joe and gave him some quick advice. I pointed to the leg
press machine in the corner and then I pointed to the tree of Olympic plates. I told him
that I wanted him to load every 45-pound plate on the leg press machine (20 total
plates). Then, I told him to remove every plate and put it back on the plate stand.
After that, I told him to catch his breath for a few minutes, then repeat the process
nine more times with three to four minute rest periods between each load/unload task.
This advice made him scratch his head and with a dumfounded look reply, "Huh?
Don't you want me to do any exercises?" I told him to talk to me after he finished his
task.
About 30 minutes later, he walked up to me with a candy-apple red face and a sweat
soaked T-shirt. He now understood. I told him to perform the GPP routine three times
each week, and to subsequently get his diet in order. Six weeks later, he contacted me
and told me that all of his pants were too big and he was feeling better than ever. He
still had a way to go, but we'd made a good dent.
The leg press load/unload task provides two major benefits. First, it challenges
virtually every muscle group in the body. Second, it clogs up the leg press machine so
lifters are forced to perform squats on leg day!
Obviously, this was just the first step to transform this fella, and most of you aren't 70
pounds overweight. But, my point is this: no matter if you're an athlete or pushing
obesity, effective GPP training doesn't have to be complicated. Tim didn't make it
complicated and neither do I.
The Purpose of GPP Training
Improving your GPP will assist you in virtually every aspect of training. Some of the
more important qualities GPP training improves are: cardiovascular fitness, active
flexibility, stability strength, and maybe even balance (if balance can be trained).
That's definitely more than most types of training can say! So, let's get to the program!
I'm a big proponent of GPP training on your non-weight-training days since it really
improves recovery rates. An adequate GPP program will act as active recovery
sessions in conjunction with your weight-training program. Therefore, think of this
program as a supplement to your current weight-training program. In other words,
your "off" days no longer consist of hanging out at local beer joint. (Okay, I'll still
give you one day that consists of no training whatsoever.)
GPP ASAP Program
114
I have most of my clients perform hybrid GPP drills. Now, these might sound
complicated at first, but in reality, they're super simple. Just read through the
descriptions carefully and they'll make sense once you give them a try. Hang on tight!
Here we go!
GPP Hybrid 1
Description:
1) Stand underneath a pull-up bar. From that standing position, squat down on your
haunches, jump your feet back so you're in a push-up position, and perform one push-
up.
115
116
117
2) Jump back to your haunches, jump up and grab the pull-up bar with your palms
facing each other (or away from you if that handle isn't available), and perform one
pull-up.
118
119
3) Lower and drop to the floor (standing position). Repeat exercise from the
beginning.
Duration: Perform this exercise for 180 seconds straight. When you're finished, rest
two minutes and repeat the hybrid for 120 seconds straight. Rest two more minutes
and repeat hybrid for 90 seconds. Rest two minutes and repeat hybrid once more for
60 seconds. Finally, rest two minutes before moving on to the next hybrid.
GPP Hybrid 2
Description:
1) Assume a traditional sit-up position on the floor with your knees bent. Extend your
arms straight behind your head, thrust your arms forward and perform a sit-up while
subsequently standing up (arm thrust acts as momentum to help you up).
120
2) Once you stand up, jump up as high as you can with your arms extended overhead.
121
3) Squat down on your haunches, roll back to the starting position, and repeat
movement.
two minutes and repeat sequence for another 180 seconds. Rest two minutes again and
repeat hybrid for another 180 seconds. Rest two minutes and move on to the last
exercise.
GPP Lunges
Description:
Perform bodyweight walking lunges with your hands clasped behind your head. Don't
let your hands pull your head forward as your shoulders fatigue!
122
123
two minutes and repeat the exercise for another 120 seconds.
Frequency: Perform this GPP routine on all of your "off" days, except for one.
Progression: Every fourth workout, decrease each rest period by 10 seconds!
Conclusion
That's it folks, pure and simple but extremely effective. Obviously, I can't choose
perfect parameters for all readers, so I chose guidelines that are adequate for an
intermediate-level trainee. If you find that the routine is too tough, extend your rest
periods by 15 to 30 seconds instead of shortening your work periods.
I've let out a few of my GPP secrets that are akin to a half-dozen raging bulls coming
out of the shoot-gate. You can thank the T-Nation for this one. Now get to it!
124
SOB Training
The Science of Building Muscle in Bad-Asses
by Chad Waterbury
T-Nation is a bad-ass site. It’s bad-ass because most of us associated with it are some
real sons-of-bitches. But is being an SOB a good thing?
Men and women have different interpretations of that term. Most of you guys,
including yours truly, have had a foreign object hurled at you from across a parking
lot by a soon-to-be ex-girlfriend due to the indiscretions that we exhibit when another
"Lil’ Miss Hotpants" is walking by. After getting impaled between the eyes by the
airborne object, we usually hear, "You SOB!" This is an example of the term SOB
being used in a rather negative manner.
On the other hand, when an aspiring bad-ass sees another dude sporting slabs of
muscle, you usually hear something along the lines of, "That’s one big SOB!" I hope
you get that line hurled at you in the near future. The program that follows is your
ticket to SOB status!
The Necessity of High and Low Rep Parameters
I could go on a rampage about the one-sided and close-minded approach that many
trainers have towards a specific "ideal" rep range for hypertrophy (size gains). I’ll
make this short and simple: there's no best rep range for hypertrophy! Almost any rep
range (and subsequent loading parameters) has the potential to induce hypertrophy.
If you seek alarming rates of muscular development, there are two primary
mechanisms that you should be concerned with:
1. Increased rate of protein synthesis
2. Decreased rate of protein degradation
Let’s begin with the first mechanism: increased rate of protein synthesis. Heavy-load
training that mandates low-rep protocols is one of the most effective methods to
increase the rate of protein synthesis. This is due to the recruitment of fast fatigue-
resistant (FFR) and fast fatigable (FF) motor units that possess muscle fiber types with
the greatest growth potential. These motor units possess the fast muscle fibers known
as Type IIA and Type IIB fibers, respectively.
Note: There’s an ongoing battle about the labeling of muscle fibers. The real bastard
seems to be the Type IIB fibers. Some scientists refer to these fibers by many different
names other than Type IIB, but for the sake of simplicity, I’ll refer to the largest fibers
within FF motor units as Type IIB.
Type IIB fibers are the most difficult to recruit, but they tend to hypertrophy at the
quickest rate. This isn't to say that Type IIA fibers don’t have growth potential—they
125
certainly do! Numerous studies have elucidated the fact that the greatest levels of
hypertrophy occurs within both Type II fast muscle fiber types (1, 2, 3, 4).
But, you must do everything in your power to recruit the FF motor units. One of the
best methods to recruit these valuable motor units is through fast concentric
contractions (lifting quickly.) An even better explanation is to say that the "effort" to
move a load as fast as possible is what’s imperative.
Heavy-load training with >80% of your 1RM forces the actual concentric muscle
action to be slow, but when the effort is hard and fast you’ll recruit those FFR and FF
motor units as quickly as possible. The FF motor units can only produce optimal
levels of force for less than ten seconds, so you must keep the set duration very short.
Parameters to Increase Fast Muscle Protein Synthesis:
Set/Rep Volume: 24-50
Sets per muscle group: 8-24
Reps per muscle group: 1-5
Load: >80% of 1RM
Rest between sets: 60-300 seconds
There’s a variance in terminology to describe the type of hypertrophy that’s achieved

by the aforementioned parameters. It’s been referred to as sarcomere or myofibrillar
hypertrophy. Whatever you call it, it basically refers to the actual growth of the
muscle fiber. Those who throw around the term "functional muscle" are referring to
this type of growth (whether they understand it or not is a whole different article).
Slow Muscle Maintenance and Sarcoplasmic Hypertrophy
Now it’s time to delve into the second mechanism: decreased rate of protein
degradation. Depending on your reference source, strength-endurance resistance
training parameters are usually defined as a rep range between 20-100 reps per set.
(Obviously, this is a huge range but I’m attempting to keep things as simple as
possible.)
Throughout these sets, slow fibers (slow oxidative motor units) and Type IIA fibers
(FFR motor units) are primarily taxed. Slow fibers might seem like the red-headed
stepchild of muscle growth, but they also have some hypertrophy potential, albeit
minimal. So why train them at all? Because, their recruitment causes a decrease in the
rate at which they’re broken down. If you keep these fibers from degradation, you’ll
maintain larger levels of muscle mass.
According to the laws of motor unit recruitment, it’s impossible to not recruit the slow
fibers when training at any load, whether the load is high or low. Even so, there are
126
some real benefits to targeting endurance-type fibers that are taxed with low-load,
high rep training. But, this advice shouldn't be taken to the extreme.
Of all the systems in the body, the muscular system has the most plasticity. In other
words, it has the greatest adaptive ability of any physiological mechanism. Why?
Because your muscles allow you to run away from predators (i.e. ex-girlfriends) and
seek food. These are two of the most important mechanisms for survival. Therefore,
our muscular system has become very adaptable over the millenniums.
The point of this is to explain that extreme endurance training can also wreak havoc
on your muscle gains. If you start training like Lance Armstrong, the neuro-muscular
system will adapt to allow greater endurance capabilities and you’ll lose your precious
Type IIB fibers. If you question the validity of this statement, I can assure you that it’s
been confirmed in a 1975 study by Andersen and Henriksson.
Therefore, a middle ground must be met. You must train the slow muscles
infrequently with relatively low volumes compared to marathon running and Tour de
France training. Through much trial-and-error, I’ve found an effective middle ground
with my 100 Reps to Bigger Muscles and Total Body Training programs.
Here are the parameters that'll help keep your slow muscles from degradation, without
hindering maximal growth of the fast muscles.
Parameters to Decrease Slow Muscle Protein Degradation:
Set/Rep Volume: 50-100
Sets per muscle group: 1-5
Reps per muscle group: 20-100
Load: 20-50% of 1RM
Rest between sets: 120s-hours
Not only will these parameters minimize protein degradation, but they’ll also induce
sarcoplasmic hypertrophy. This type of hypertrophy is achieved from increased levels
of glycogen, water and various minerals within the muscles.
Oftentimes, low-load, high volume training is referred to as "pump training" since the
parameters often lead to incredible muscle pumps during and immediately after the
session. I’m not convinced that a "pump" will lead to greater levels of hypertrophy,
but it can’t hurt. For decades, bodybuilders have extolled the virtues of this
phenomenon, so there might be something to it—or maybe not.
But, one of the coolest benefits of high-rep training is the sarcoplasmic hypertrophy
that it induces. Therefore, in addition to minimizing slow muscle degradation, you’ll
also swell up those guns!
127
No Best Parameters!
If you’re knocking yourself in the head with a tire-iron right now, I wouldn’t be
surprised. The bottom line is this: even though I sometimes appear to be talking out of
both sides of my mouth, it’s for good reason. There are no best muscle-building
parameters. Both single-rep and 100-rep sets will aid in the muscle-building process,
along with virtually every set of parameters in between. So keep varying your
parameters!
Whenever you’re in doubt of this reasoning, think of the calf development of a soccer
player or the upper back development of a lumberjack. They’re constantly exposing
their muscles to both ends of the spectrum, and they possess some of the best calf and
upper back development, respectively. Therefore, almost every, non-extreme type of
training has its place within the realm of hypertrophy!
The SOB Program
Now let's put all this info together into a great hypertrophy program. As is the case
with some of my other programs, I’m going to allow you to choose the exercises.
Once you get a list together of your favorite movements, apply the following
parameters. Just be sure to provide balance in your program by choosing one or two
exercises from each of the following categories:
Upper Body Pushing (Horizontal Plane)
Upper Body Pulling (Horizontal Plane)
Upper Body Pushing (Vertical Plane)
Upper Body Pulling (Vertical Plane)
Lower Body (Hip Dominant)
Lower Body (Quad Dominant)
Assistance Exercises (Abs, Calves, Biceps, Triceps, External Rotators, etc.)
Before I give you the SOB program, I must be clear in regard to the training
parameters. You’re free to choose one or two exercises from each category, but you
mustn't alter the parameters.
For instance, on Day 1 when I prescribe 10 x 3, you can either perform one upper
body pushing exercise in the horizontal plane for all ten sets, or you can perform five
sets of two different upper body pushing exercises in the horizontal plane. Don’t
perform 10 x 3 for two different upper body pushing exercises in the horizontal plane!
Perform all reps as fast as possible while maintaining control of the load. In addition,
you should perform all movements in the prescribed order.
128
DAY 1
Sets: 10
Reps: 3
Rest: 75s (seconds) between sets
Movements: Upper Body Pressing (Horizontal Plane), Upper Body Pulling (Vertical
Plane), Lower Body (Hip Dominant), Assistance Exercises
DAY 2
Off, perform GPP (General Physical Preparedness) training or light cardio activity for
15-20 minutes
DAY 3
Sets: 2
Reps: 30
Load: 34RM
Movements: Lower Body (Quad Dominant), Upper Body Pulling (Horizontal Plane),
Upper Body Pressing (Vertical Plane), Assistance Exercises (must be for different
muscle groups than Day 1)
DAY 4
Off, perform GPP training or light cardio activity for 15-20 minutes
DAY 5
Sets: 2
Reps: 30
Load: 34RM
Movements: Upper Body Pulling (Vertical Plane), Lower Body (Hip Dominant),
Upper Body Pressing (Horizontal Plane), Assistance Exercises (must be for different
DAY 6
Off, perform GPP training or light cardio for 15-20 minutes
DAY 7
Sets: 10
Reps: 3
Load: 6RM
Rest: 75s
Movements: Lower Body (Quad Dominant), Upper Body Pressing (Vertical Plane),
129
Upper Body Pulling (Horizontal Plane), Assistance Exercises (must be for different
DAY 8
Off, perform GPP training or light cardio for 15-20 minutes if desired.
DAY 9
Sets: 6
Reps: 5
Load: 8RM
Plane), Lower Body (Hip Dominant), Assistance Exercises
DAY 10
Off, perform GPP training or light cardio for 15-20 minutes
DAY 11
Sets: 4
Reps: 15
Load: 18RM
DAY 12
DAY 13
Sets: 4
Reps: 15
Load: 18RM
DAY 14
DAY 15
130
Sets: 6
Reps: 5
Load: 8RM
Rest: 75s
Assistance Exercises (must be for different muscle groups than Day 13)
DAY 16
Off, perform GPP training or light cardio for 15-20 minutes, if desired.
DAY 17
Sets: 12
Reps: 2
Load: 5RM
Plane), Lower Body (Hip Dominant), Assistance Exercises (must be for different
DAY 18
Off, perform GPP training or light cardio for 15-20 minutes.
DAY 19
Sets: 1
Reps: 50
Load: 50RM
DAY 20
DAY 21
Sets: 1
Reps: 50
Load: 50RM
DAY 22
131
DAY 23
Sets: 12
Reps: 2
Load: 5RM
Rest: 75s
DAYS 24
DAY 25
Sets: 10
Reps: 3
Load: 6RM
Plane), Lower Body (Hip Dominant), Assistance Exercises (must be for different
DAY 26
Off, perform GPP training or light cardio for 15-20 minutes.
DAY 27
Sets: 3
Reps: 20
Load: 24RM
DAY 28
DAY 29
Sets: 3
Reps: 20
Load: 24RM
132
DAY 30
DAY 31
Sets: 10
Reps: 3
Load: 6RM
Rest: 60s
DAY 32
Recommended Supplements
Surge: Consume half a serving during training and half a serving immediately after
with 5 grams micronized creatine. If you have the luxury, take another full serving 45
minutes later.
Spike: This advanced stimulant has given me some of the best workouts of my life. If
you seek greater levels of concentration and strength during your workouts, get
Spiked! I highly recommend it!
Grow!: You’re going to need a lot of high-quality protein on this program, so I

suggest you get your hands on this micellar-charged protein bomb. It makes meeting
the "1-2 grams per pound of lean body mass" protein recommendations much easier to
achieve.
Now, repeat the program for another 32 days if you want to become a really big SOB!
About the Author

133
References
1. Thorstensson, A. (1976) Muscle strength, fiber types and enzyme activities in man.
Acta Physiologica Scandinavica 433 (Suppl.), 1-44.
2. MacDougall J.D., Sale D.G., Moroz J.R., Elder G.C.B, Sutton J.R., & Howard, H.
(1979) Mitochondrial volume density in human skeletal muscle following heavy
resistance training. Medicine and Science in Sports 11, 164-166.
3. Tesch P.A., Hakinen K. & Komi P.V. (1985) The effect of strength training and
detraining on various enzyme activities. Medicine and Science in Sports and Exercise
17, 245.
4. Staron R.S., Malicky E.S., Leonardi M.J., Falkel J.E., Hagerman F.C. & Dudley
G.A. (1990) Muscle hypertrophy and fast fiber type conversions in heavy resistance-
trained women. European Journal of Applied Physiology and Occupational
Physiology 60, 71-79
Hybrid Hypertrophy
by Chad Waterbury
If I’m good at anything, it’s the ability to take relatively well-known parameters and
arrange them in a more effective manner. I’m ecstatic to inform you that I’ve been
experimenting with a new method that induces a metamorphosis of size and strength.
As the transcendent Bob Dylan once sang, "Times, they are a changin’." As such, be
prepared for what follows!
Torching the Burnout Method
One method that’s always resurfacing in various forms in the field of hypertrophy
training is the "burnout method." Excluding the awful name, a few trainees have
found it somewhat useful in packing on a little muscle. It basically consists of
performing an exercise with pseudo-maximal strength parameters, followed by a sub-
maximal set taken to failure. It’s reared its head in many forms, but one of the better
known methods is this:
Exercise: Squats (for example)
Sets: 5
Reps: 10, 8, 6, 4, 2
Load: 10 Reps Max, 8RM, 6RM, 4RM, 2RM
134
Followed by:
Exercise: Squats
Sets: 1
Reps: 18-20 (taken to failure)
Load: 18-20RM
To summarize, the first five sets consist of increasing loads and decreasing reps in an
effort to recruit the high-threshold fast-fatigable (FF) motor units. Once maximal
strength has been "primed," one last set with a sub-maximal (~60% of 1RM) is taken
to failure.
Not a bad idea, but it definitely has its shortcomings:
Shortcoming #1 — Failure training. Bad, bad and more bad. Sending your kids to play
with Michael Jackson bad. Training to failure is so outdated that I can’t even bear to
discuss it. Failure training induces excessive CNS fatigue. Successful training (of any
sort) revolves around fatigue management. Therefore, any method that induces
excessive fatigue should be avoided.
Bottom Line: The burnout method revolves around taking the last set to absolute
failure and this should be avoided in order to keep the nervous system as fresh as
possible.
Shortcoming #2 — Excessive Parameters. If you try to accomplish everything in one

session, you’re going to be in trouble, and overtraining will be right around the corner.
If you focus on increasing one or two strength qualities during a single session, you’ll
be much better off.
Bottom Line: Excessive sets + Excessive rep ranges + Muscular failure = Shitty
results.
Shortcoming #3 — Inferior Maximal Strength Gains. I don’t care if you have no

desire to ever step foot inside a powerlifting or Olympic lifting circle, you must be
cognizant of maximal strength training if you want to become massive and massively
strong.
Bottom Line: The burnout method leads to sub par strength gains which, in turn,
wreak havoc on your hypertrophy efforts since the recruitment of the massive FF
motor units are only emphasized in the middle portion of the workout.
Shortcomings #1 and #2 are relatively easy to resolve. Regarding failure training, the
only modification that needs to be made is to stop one rep short of failure. Simple
enough.
Shortcoming #2 (excessive parameters) can also be fixed. You could merely replace
the inverse set/rep relationship with more constant parameters such as 3 x 3 or 5 x 5.
But the biggest shortcoming of all (inferior maximal strength gains) hasn’t been
addressed — until now.
135
One of the most interesting observations I’ve made within the realms of iron
apparatuses is that the nervous system best "remembers" the last set. It’s akin to
listening to a three-hour seminar: you usually only remember the end points. The
same appears to be true with weight training.
Therefore, the traditional burnout method leaves your nervous system remembering a
light load that primarily taxed the fast fatigue-resistant (FFR) motor units. This is bad
news if it’s done week in and week out because you’ll lose your maximal strength
levels in no time.
But wait, you don’t care about maximal strength, you only care about muscle mass
increases, right? Please refer back to my "bottom line" statement in the
aforementioned point #3 before I track you down and choke you out!
The Solution
I’ve found a better way. If you incorporate the following method into your next
hypertrophy phase, you’ll be bigger and stronger than ever. This method is based on
three important principles:
1) Avoiding absolute muscular failure.
2) Maintaining relatively constant parameters that don’t confuse the hell out of your
nervous system.
3) Achieving greater maximal strength increases.
Here’s how it works. To begin, you’ll perform the first compound exercise for 3-4 sets
until you reach a 3RM for that lift. Remember, a 3RM represents a load you could lift
for three perfect reps without losing form. If you must compromise form to reach the
third rep, decrease the load 2.5% and try again.
Second, you’ll pick a different exercise for the same muscle group and perform 12-14
reps while stopping one rep short of muscular failure.
Lastly, you’ll perform one set of 2-3 reps with the same compound exercise that you
start with. Oftentimes, you won’t be able to perform all three reps with the same load
you started with, but you should be able to perform at least two reps. This will
effectively re-recruit the FF motor units so you won’t leave the CNS remembering a
light load.
Keep in mind, this isn't a "pure" maximal strength program; this is a hypertrophy-
based program that also causes maximal strength gains.
The Program
I titled this program "Hybrid Hypertrophy" since it combines a few different methods
into the same session. Up to this point, most of my programs revolved around training
136
a single strength quality within each session. Since this program combines a few
methods into each workout, you’ll be able to perform it for up to four weeks before
switching programs. (Some of my clients have performed this program for as long as
six weeks without losing the effect, but stick to four weeks as a starting point.)
Note: Please do everything in your power to adhere to the following exercises. I tried
to choose exercises that are virtually ubiquitous to every gym, whether it be
commercial or home. Each day consists of specific exercises that I’ve found most
useful.
DAY 1
Exercise: Close-Grip Bench Presses
Sets: 3
Reps: 3
Loads: 6RM, 5RM, 3RM
Rest 60 seconds and perform:
Exercise: Barbell Skull Crushers
Sets: 1
Reps: 12-14
Load: 14RM
Exercise: Close-Grip Bench Presses
Sets: 1
Reps: 2-3
Load: 3RM
Exercise: Deadlifts
Sets: 3
Reps: 3
Note: Shoulder-width stance, non-mixed grip. Keep your torso as vertical as possible.
Exercise: Front Squats

Sets: 1
Reps: 12-14
Load: 14RM
137
Exercise: Deadlifts
Sets: 1
Reps: 2-3
Load: 3RM
Note: Shoulder-width stance, non-mixed grip. Keep your torso as vertical as possible.
Exercise: Chin-ups
Sets: 3
Reps: 3
Note: Use a palms-up, wider than shoulder width grip.
Exercise: Decline Bench Dumbbell Pullovers or Straight Arm Cable Pulldowns
Sets: 1
Reps: 12-14
Load: 14RM
The straight-arm cable pulldown.
Exercise: Chin-ups
Sets: 1
Reps: 2-3
Load: 3RM
Note: Use a palms-up, wider than shoulder width grip.
DAY 2
OFF. Perform 15-20 minutes of jogging, uphill walking (for calf development), or
GPP work.
138
DAY 3
Exercise: Power Cleans
Sets: 3
Reps: 3
Exercise: Barbell Back Squats
Sets: 1
Reps: 12-14
Load: 14RM
Exercise: Power Cleans
Sets: 1
Reps: 2-3
Load: 3RM
The Power Clean
Exercise: Decline Sit-ups or Flat Sit-ups w/Feet Hooked
Sets: 3
Reps: 3
Note: Hold a dumbbell at your chest for added resistance.
Exercise: Cable Crunches or Swiss Ball Crunches
139
Sets: 1
Reps: 12-14
Load: 14RM
The Cable Crunch
Exercise: Decline Sit-ups or Flat Sit-ups w/Feet Hooked
Sets: 1
Reps: 2-3
Load: 3RM
Note: Hold a dumbbell for added resistance.
Exercise: 45 Degree Incline Dumbbell or Barbell Bench Press
Sets: 3
Reps: 3
Exercise: Standing Dumbbell Military Press
Sets: 1
Reps: 12-14
Load: 14RM
Note: Keep your palms facing each other throughout movement.
140
The Standing Dumbbell Military Press
Exercise: 45 degree Incline Dumbbell or Barbell Bench Press
Sets: 1
Reps: 2-3
Load: 3RM
DAY 4
OFF. Perform 15-20 minutes of jogging, uphill walking or GPP work
141
DAY 5
Exercise: Dips
Sets: 3
Reps: 3
Exercise: French Presses
Sets: 1
Reps: 12-14
Load: 14RM
Note: Perform with an EZ-Curl bar, if available. If not, use a barbell or use dumbbells
and keep your palms facing each other.
Exercise: Dips
Sets: 1
Reps: 2-3
Load: 3RM
Exercise: Seated Cable Rows or Bent-over Barbell Rows
Sets: 3
Reps: 3
Note: Utilize a shoulder-width, supinated (palms up) grip for either exercise.
Exercise: Dumbbell Rear Delt Side Raises
Sets: 1
Reps: 12-14
Load: 14RM
Note: Lay facedown on a 30-45 degree incline bench and perform dumbbell side
raises. Or, perform them from a standing, bent-over position, if desired.
Exercise: Seated Cable Rows or Bent-over Barbell Rows
142
Sets: 1
Reps: 2-3
Load: 3RM
Note: Utilize a shoulder-width, supinated grip for either exercise.
Exercise: Rack Pulls or Partial Deadlift with Dumbbells or Barbell
Sets: 3
Reps: 3
The Partial Deadlift (Rack Pull)
Exercise: Box Squats
Sets: 1
Reps: 12-14
Load: 14RM
Note: Utilize a box or bench that allows your hip joint to drop just below knee level.
Rest 240s seconds and perform:
Exercise: Rack Pulls or Partial Deadlift with Dumbbells or Barbell
Sets: 1
Reps: 2-3
Load: 3RM
DAY 6
OFF. Perform 15-20 minutes of jogging, uphill walking or GPP work.
DAY 7
143
Off completely.
Supplement Plan
If you want to achieve mind-blowing results on this program, you should supplement
your workouts as follows:
1. 45-60 minutes before the workout: 1-2 capsules of Spike.
2. During Workout: half serving Surge.
3. Immediately after workout: 1 full serving of Surge with 5 grams of micronized

creatine. (Take note that the second serving of Surge should be a full serving, not a
half, on this program.)
4. Wait 30-45 minutes and consume another full serving of Surge.
5. Wait 30-45 minutes and consume a meal that consists of a 2:1 ratio of carbs/protein
(minimal fat).
6. Two hours later consume one serving of Power Drive mixed in carbonated water.
7. Before bed: ZMA.
The above plan is ideal for maximum hypertrophy on this program. In addition, Alpha
Male and Methoxy-7 will further your gains. None of the above are absolutely
required, but I must state that every one of my clients who achieved incredible results
on this program followed the above supplement plan exactly as stated. Keep that in
mind.
Pushing the Limits
This program pushes the limits of recovery, but the results are outstanding if you
incorporate this method the next time you’re long on sleep and short on stress. You'll
be blown away.
The Skinny Leg Syndrome

The Science of Fiber Transition As it Applies to Leg Training
by Chad Waterbury
Back in the mid ‘90s, I was an avid Muscle Media 2000 reader. As a young punk in
his teens, I had a lot to learn about training and MM2K was just the ticket. Not only
was it the initial exposure to my current mentor of penmanship, TC, but it also served
144
as an influential introduction to a handful of outstanding strength coaches. In fact,
MM2K was where I first learned about Charles Poliquin.
At that point in my life, I weighed in at an astonishingly pathetic 181 lbs (keep in

mind, I’m 6’3"). One of my numerous shortcomings—in terms of hypertrophy—was
my thigh musculature. At the age of 18, I’d spent the previous ten years with
basketball as my primary passion. Since we all know how aerobically-demanding
basketball is, it was no surprise that I couldn’t add lower-body mass. But my off-
season mass-building shortcomings remained elusive.
Aerobic activity isn’t conducive to building up your legs.
This dilemma led me to Poliquin.
I was intrigued by the idea of becoming a strength coach and writer. In addition, I had
scads of queries that needed professional attention. Therefore, I purchased a phone
consultation with Poliquin. It wasn’t cheap—by any stretch of the imagination—but I
felt it was worth it.
So, I explained the situation to Charles. He informed me that the years I’d spent
playing basketball weren’t allowing me to build appreciable levels of thigh mass in
the off-season. During the phone consultation, he didn’t give a scientific explanation
for his reasoning.
Looking back, I think it had to do with one or two of the following issues:
Reason #1: He felt I probably wouldn’t understand the science since I was only 18.
(Well, I can’t really blame him since I would’ve done the same if I was in his shoes).
145
Reason #2: While unlikely, it’s possible he didn’t know the specific reason.
Oftentimes, we as strength coaches don’t know why a phenomenon occurs, we just
know it does.
Fast-Forward 10 Years
These days, I’m the one giving phone consultations. I must say, life is much more
grandiose on this end of the line. Even though I’m becoming well-known in this field
—and even though I attend conferences and give seminars—I’ve never met Poliquin
in person. But, I can honestly say that my phone consult with him fueled my desire to
become a strength coach. Later, I started following Louie Simmons’ writings, and I
was sold.
These days, I’ve found my own voice, but Charles and Louie definitely helped shape
my tone.
But, something else has changed. I now know the answer to my teenage, no-muscle-
sportin’, scrawny chicken leg and ass dilemma. What’s the answer? Well, you’ve gotta
read on for this Dubya’s version of The Rest of the Story.
Aerobics + Hypertrophy = Oil + Water
Unless you’re a bench-warmer, basketball is primarily an aerobic sport. Yes,

anaerobic systems come into play, but the aerobic system dominates. This was
especially true in my case because of the insufficient number of players on my team.
You see, my school was so damn small that we didn’t have enough players to fill the
Jr. Varsity and Varsity squad. Guess what that meant? I had to play a starting role on
both teams! Yep, I was scrawny, but I sure had a high VO2 max. Now, that’ll impress
the chicks, right?
These days, I’m no longer running up and down the hardwood floors. Instead, my ass
is plopped down at my desk in front of a pile of studies that resembles the Leaning
Tower of Pisa. Recently, I’ve been enmeshed in numerous studies that relate to muscle
fiber transition.
The Science Jargon, Finally!
Human skeletal muscle fibers are extremely malleable. Basically speaking, they are
highly adaptive to the demands placed upon them. The most credible, recent evidence
shows that seven muscle fiber types exist (depending on how nit-picky you want to
get).[1] They form a continuum of fiber types from slowest to fastest, based on
myosin ATPase activity under acidic and alkaline conditions. The fiber type
continuum, with the three primary fiber types in bold, looks like this:
I <— —> IC <— —> IIC <— —> IIAC <— —> IIA <— —> IIAB <— —> IIB
(slowest) (fastest)
146
The left (slowest) end of the continuum depicts fiber types with the greatest endurance
potential, and lowest growth potential. The middle to right end of the spectrum depicts
the fibers with lesser endurance capabilities, but highest growth potential. The
majority of human skeletal muscle possesses the three primary fiber types. Although,
based on the muscle group in question, other hybrid fibers can exist.
Long-duration endurance training protocols, performed for as little as 8 weeks, will

cause a significant transition of muscle fiber characteristics towards more endurance
qualities. When you perform long-duration endurance exercise for a period of weeks
or months, a significant upregulation of type IIC fibers have been shown, while type
IIB fibers subsequently plummet.[2] More recent investigation, based upon myosin
heavy chain (MHC) isoform analysis, has shown a similar response with increased
endurance fiber transitions.[3]
If any of you still question the muscle-wasting role that long-duration running (e.g. a
40 minute run) can have on lower-body mass, it’s time to get out of the dark. The loss
of muscle that occurs from the oxidative stress of long-duration endurance training
has been shown. [4,5] In other words, not only will endurance training (e.g.
basketball) upregulate endurance fibers, it’ll also degrade the fast, type II fibers. Much
of this loss of muscle is due to the catabolic hormones that endurance running
induces.[6] No wonder I couldn’t add any thigh mass during my basketball days!
Waterbury’s Solution
Now, the question arises, "CW, what should I do if I’ve been aimlessly running for
hours and I want to add mass?" Well, stop running for long periods of time! Okay, I’ll
be more specific. Here’s what you should do to offset the damage that long-duration
endurance training has already induced:
1. Train Heavy: Numerous studies have elucidated the fact that heavy-load training
can cause a fiber shift towards the right end of the above spectrum.[2,7] How heavy?
The heavier, the better. Be sure to shoot for a set/rep volume of 24-50 with a load
>80% of 1RM. Even though I’m a fan of alternating between low and high-rep
training sessions throughout the week, this is not what I recommend for former
endurance athletes who want to add mass. Yes, you must still constantly rotate your
parameters, but keep the load at least 80% of your 1RM. A good example would be:
Monday
Exercise: Squats
Sets: 10
Reps: 3
Load: 80% of 1RM
Thursday
Exercise: Deadlifts
Sets: 5
147
Reps: 5
Load: 85% of 1RM
2. Perform Short-Duration High-Intensity Sprint Sessions: short sprint-training for

distances such as 40 and 100M are outstanding for thigh development since it
primarily taxes the type IIA and type IIB (hopefully) muscle fibers. Perform two
sessions each week with each session consisting of 6-10 sprints. Utilize a work/rest
ratio of 1:20 as a good starting point. (In other words, if it takes you 10 seconds to run
your sprint, rest for 10x20 seconds, or 200 seconds between sprints.
3. Perform Short-Duration Steep Incline Walking Sessions: this is one of my favorite

choices since it’ll really improve calf development. Get on a treadmill with the incline
set to 10-12%, and walk for 10-12 minutes. Not only will you improve your calf girth,
it’ll also serve as an active recovery session without causing excessive slow muscle
fiber transitions. Perform this method 2-3x/week on your non-training days.
Many of you—-and I’m in the same boat—possess naturally skinny legs when
untrained. I’d like to be able to tell you that it’s possible to convert your puny type I
fibers into massive type II fibers, but I’m not so quick to draw my Glock.
You see, such a phenomenon has been shown [8], but the results could not be
replicated in a subsequent study.[9] As a scientist in training, I know how important it
is to be able to reproduce results. Therefore, the jury’s still out on the type I  type II
conversion capabilities of human skeletal muscle, but I’ve got my fingers crossed!
Now, you have a scientific explanation why you shouldn’t spend countless hours on
the treadmill trip to nowhere!
References:
148
1. Staron RS. Human skeletal muscle fiber types: delineation, development, and
distribution. Can J Appl Physiol 1997; 22(4): 307-27.
2. Kraemer WJ, Patton JF, Gordon SE, et al. Compatibility of high-intensity strength
and endurance training on hormonal and skeletal muscle adaptations. J Appl Physiol
1995; 78(3): 976-89.
3. Liu Y, Lormes W, Reissnecker S, and Steinbacker JM. Effects of high-intensity and

low-intensity endurance training on myosin heavy chain isoform expression in highly
trained rowers. Int J Sports Med 2003; May:24(4): 264-70.
4. Terados NJM, Sylven C, and Jansson E. Decrease in skeletal muscle myoglobin

with intensive training in man. Acta Physiol Scank 1986; 128: 651-52.
5. Klausen K, Anderson LB, and Pelle I. Adpative changes in work capacity, skeletal
muscle capillarization and enzyme levels during training and detraining. Acta Physiol
Scand 1981; 113: 9-16.
6. Galbo H. Hormonal and metabolic adaptation to exercise. New York: Thieme-

Stratton 1983; pgs 46-51.
7. Adams GR, Hather BM, Baldwin KM, and Dudley GA. Skeletal muscle myosin
heavy chain composition and resistance training. J Appl Physiol 1993; 74(2): 911-15.
8. Jansson E, Esbjornsson M, Holm I, et al. Increase in the proportion of fast-twitch

muscle fibers by sprint training in males. Acta Physiol Scand 1990: 140: 359-63.
9. Allemeier CA, Fry AC, Johnson P, et al. Effects of sprint cycle training on human
skeletal muscle. J Appl Physiol 1994; 77(5): 2385-90.
The Art of Waterbury

by Chad Waterbury
I'm not sure if it does me a damn bit of good, but I think a lot. Whether it's pondering,
meditating, deliberating, contemplating, or cogitating, I do it all.
After popping a couple Spike capsules, I was smack dab in the middle of my mantra
when I came to a profound realization: I need to write an article that thoroughly
incorporates many of my training methods.
Indeed, my Internet intermingling has led me to believe that many trainees are a tad
overwhelmed with information. So, I'm here to expound on some of my most
efficacious principles. While the following info might be familiar to some, virtually
149
all readers will learn more effective methods to tackle the obstacles that impede their
ultimate physique and performance goals.
As such, it's time for me to get off the meditation mat and onto the details!
The Waterbury Way
1) Exercise Selection
My programs are based around free-weight compound exercises. Why? First, they
provide training efficiency since numerous muscle groups are stimulated with a single
exercise. Second, they allow for the largest training load (lots of iron on the bar),
which is important for muscle growth. Third, they allow us to use movements that our
bodies were effectively designed to perform.
As a gross estimate, at least 80% of my training session revolves around compound,

multi-joint movements. But oftentimes, my entire session will consist of nothing but
multi-joint variations. If you're ever unsure which exercise to choose for a given body
part, pick the option that's multi-joint in nature. If you do, you'll always come out
ahead.
Key Points: Multi-joint movements = 80-100% of total session exercises. Single-joint

movements = 0-20% of total session exercises.
2) Set/Rep Volume
In order to keep things simple, I rarely mention sets without reps (or vice versa). They
must be concurrently matched; therefore, I usually prescribe set/rep volume
parameters for each session.
I often get asked how many sets per body part should be performed in a given session.
Well, that depends on the reps and load too. You can't separate these variables. If you
do, you're focusing on the trees and not the forest. Usually, I'll aim for a set/rep
volume of 24-50 per body part during each workout session. So for example, 8 x 3
would be a set/rep volume of 24.
Key Point: Aim for a set/rep volume of 24-50 for each body part during each session.
3) Exercise Loading
Proper loading prescriptions must be paired with sufficient set/rep volume in order for
the stimulus to effectively induce the intended goal. Even though a huge range of
loading prescriptions can lead to hypertrophy, it's best to keep loading on the upper
end of the intensity spectrum. As such, a minimum loading prescription of 70% of
1RM along with a maximum loading of 90% of 1RM works well for hypertrophy.
150
Key Point: Shoot for an intensity range of 70-90% of 1RM when training for
hypertrophy.
4) Frequency of Stimulating Each Body Part
I often get asked how many times per week a muscle group should be stimulated. If I
had to give one specific answer, I'd say three. But, if you've only been training each
muscle group once every 5-7 days, it's usually better to start off with two sessions per
week, per body part.
Nevertheless, it rarely hurts to jump right into three sessions per week, per body part
if you adhere to my parameters. During phases of adequate rest, restoration methods,
nutrition, and supplementation, four sessions per body part per week works
exceptionally well.
Key Point: Train each body part 2-4 times per week.
5) Movement Planes
The key to achieving your ultimate physique at the fastest possible rate is directly
correlated with the amount of sessions you can expose your muscles to. The only way
a trainee can successfully train each body part for multiple sessions each week (with
sufficient set/rep/load hypertrophy parameters) is to train the primary musculature in
numerous planes with different exercises. With upper body training, this is relatively
simple. With lower body training, it's a little trickier. For example, if you seek to build
impressive pectorals, you'll achieve more hypertrophy by performing incline, flat, and
decline benches during the week compared to three flat bench sessions. Different
movement planes challenge the primary musculature in different ways. Even slight
variations of hand position, foot position, and switching from barbells to dumbbells is
sufficient. The simplest way to incorporate different planes is to use horizontal and
vertical descriptions. In addition, within each horizontal and vertical plane are
numerous variations. Let's use the horizontal plane with pressing movements as an
example. I denote horizontal pressing exercises as dips, and all bench pressing
variations from a 30 degree decline up to a 45 degree incline. Any pressing movement
with an incline greater than 45 degrees becomes a vertical pressing movement.
Obviously, standing overhead pressing variations are vertical in nature.
Lower body training can be broken down into exercises that primary target the
hips/lower back or that primarily stimulate the quadriceps. It's extremely difficult for
any trainee (natural or assisted) to perform four barbell back squat sessions each
week. But, if this same trainee performs back squats, deadlifts, front squats, and good
mornings throughout the week, four lower body sessions becomes a viable option. So,
yes, I may have you hitting legs 2-4 times per week, but you won't be doing the same
exercises every workout.
Key Point: Each subsequent session for the same body part should involve exercises
that target different movement planes (upper body), and different emphasis on the
primary muscle groups (lower body).
151
6) Progression
Some old-school lifters used to think that if you weren't increasing your training load,
you weren't progressing. That's anything but true. I could write a whole article on
different progression methods; there's more to it than just the amount of weight used.
In addition to increasing the training load, you could: increase the reps with the same
load, decrease the rest between sets with the same load, increase the number of sets
with the same load, etc. The options are endless if you understand that progression
doesn't need to revolve around always adding more weight to the bar.An effective
trick I employ within my programs is to concurrently use multiple progression
methods. For instance, one day will consist of adding load; another day will consist of
adding a rep or set with the same load; while another day will consist of decreasing
the rest period between sets.
This variance in progression methods helps keep the nervous system from being
overloaded from continuous increases in loading. Such progressions are the basis of
my Anti-Bodybuilding Hypertrophy and Outlaw Strength and Conditioning programs.
Key Point: Use different progression methods within your cycles.
7) Tempo
This is the simplest of all my recommendations: Lift the load as fast as possible while
maintaining control. Fast lifting tempos recruit the most motor units in any given rep.
Since the greatest amount of motor unit recruitment will lead to the greatest level of
hypertrophy, this is a no-brainer.
But this isn't a free ticket to use poor form. If you must compromise your form,
decrease the speed of execution. Lower the load under control using a 1-2 second
range. It isn't really necessary to count the negative portion, just control it.
I must mention that it's beneficial to train with different tempos, but my loading
prescription already has this quality built-in. How? Well, let's say I told you to lift the
following loads as fast as possible: 70%, 80%, and 90% of 1RM. What would
happen? You'd get three different tempos. Voila! Neat trick, eh?
Key Point: Lift the load as fast as possible with proper form; lower the load under
control.
Putting It All Together
All of the aforementioned elements comprise the term "parameters." When I say you
should vary your parameters as much as possible, I'm referring to these variables.
Indeed, the ability to build the physique you desire is limited by the amount of
variables you can alter.
152
I've given you all the elements you need to understand (up to this point) to accelerate
your efforts. I'm not saying that these comprise all training parameters, but I am
saying that sufficient understanding of these variables will give you a lifetime of
training knowledge.
If I was a sneaky and deceitful bastard, I'd leave the article right where it stands. I've
given you the variables, along with a little reasoning. That's surely enough, isn't it?
But we at T-Nation go the extra mile to tickle your proverbial fancy. As such, I'm
going to design the program for you! Think of this program as a hybrid of many of my
most successful and efficacious training methods, all rolled into one.
The Art of Waterbury Program
DAY 1
Sets: 10
Reps: 3
Load: 80% of 1RM
Rest: 70 seconds between exercise pairings
Exercises:
A1 Push Presses
A2 Chin-ups
B1 Good Mornings
B2 Standing Calf Raises
C1 Dips or Decline Bench Presses with bar or dumbbells
C2 Side Bends
Weighted dips
DAY 2
153
Off, or perform 15-20 minutes of light cardio work (uphill walking, jogging, etc.)
DAY 3
Sets: 3
Reps: 12
Load: 70% of 1RM
Rest: 90 seconds between each set
Exercises:
Back Squats
Bent Over Rows or Chest Supported Rows
Flat Bench Presses (bar or dumbbells)
Seated Calf Raises or Donkey Calf Raises
Triceps Pressdowns or French Presses
External Rotations
The bent over row
DAY 4
Same as Day 2
DAY 5
Sets: 4
Reps: 6
Load: 85% of 1RM
Rest: 75 seconds between each exercise pairing
Exercises:
A1 Barbell Hack Squats

A2 Standing Hammer Curls
B1 Power Cleans
B2 Skull Crushers or Lying DB Triceps Extensions
C1 Incline Bench Presses with bar or dumbbells
C2 Seated Calf Raises or Cable Crunches
154
The power clean
DAY 6
Same as Day 2
DAY 7
Repeat cycle for three more weeks
Progression:
Day 1: Increase the load 2.5% with each subsequent workout.
Day 3: Decrease the rest periods 5 seconds with each subsequent workout.
Day 5: Add one set to each exercise with each subsequent workout.
Supplementation:
Spike: Consume 1-2 capsules before each training session.
Surge: 1 full serving at the beginning of your workout; half a serving directly after
mixed with 5g of micronized creatine.
Power Drive: Consume one serving mixed in carbonated water on an empty stomach
anytime between the end of your workout and bedtime.
ZMA: Take before bed on an empty stomach.
Fish Oil Capsules: Consume 6-9g/day.
Glucosamine/Chondroitin: Take as directed on the label.
Additional Points:
• If you're feeling rundown, add an extra rest day into the schedule, thus making this
an 8-day cycle.
155
• Consume plenty of high-quality carbs in the AM hours.
• Consume at least 1g protein per pound of LBM.
• Consume at least 0.5 ounces of water per pound of bodyweight.
Now Go Do It!
If you've been aimlessly trudging through my articles with a perplexed look on your
face, this program is the answer. Get ready to reach new levels of strength, size, and
overall performance!
100 Reps to Bigger Muscles

Breaking through size barriers with endurance training
by Chad Waterbury
If you want to look better with your shirt off or perform better athletically, there are
two things you should be striving for: improved recovery and better muscle
performance. This is a no-brainer and a primary reason for the huge success of
steroids over the decades (steroids improve both recovery and performance). I've yet
to meet one individual who thought his recovery was too rapid or his muscle mass
was too great. So what sets two weight-training individuals with sub-par genetics
apart from each other in terms of progression? Answer: recovery.
But what is recovery really and how is it facilitated? There are many complex aspects
of recovery, but one of the most important is nutrient transfer. We all know that weight
training increases blood flow to the muscles being worked. But do we ever really
think about what that means or how to maximize it to help us reach our goals?
Probably not, but that's what this article is for!
Alright, time for some very basic physiology. In regard to blood flow, the body has a
network of extremely small blood vessels called capillaries. Their primary function
deals with the exchange of oxygen, hormones, amino acids, glucose and lipids among
other things. The exchange of certain nutrients at the capillary level is sometimes
referred to as nutrient transfer. This blood flow through the capillaries remains
relatively constant under resting conditions, but as soon as a muscle starts contracting,
the blood flow is increased. It's with these extremely small capillaries that the muscles
are supplied with all the nutrients they need for recovery. Pretty simple, huh?
Your capillary-to-muscle-fiber ratio is expressed as the term capillary density.

Obviously, the more capillaries you have within the muscular system, the better the
nutrient transfer. Unfortunately, increased fiber area (hypertrophy) through heavy
resistance training leads to a decrease in capillary density (1). This could be one of the
156
reasons why weightlifters with a large amount of muscle mass take longer to recover
than their less massive peers.
Based on the above information, it's pretty clear increased blood flow within the
muscle will increase nutrient transfer, thus aiding recovery. We also learned that heavy
resistance training decreases capillary density by increasing the fiber area without a
subsequent increase in capillaries. So, you're probably wondering if there's a way to
increase capillary density? You bet there is. It's called endurance training!
In volume three of The Encyclopaedia of Sports Medicine: Strength and Power in

Sport, world-renowned physiology researcher P.A. Tesch makes the following
statement: "Numerous studies have demonstrated that the capillary supply, either
expressed as capillaries per fiber or as capillaries per mm(squared), increases in
response to endurance training." (2)
I know, I know, endurance training sounds about as pleasant to an avid iron-thrower

as a 100-gram dose of soy protein. But it's a well-known fact that endurance training
increases capillary density. Don't you worry though, 'cause this ain't no wussified
version of endurance training! This method will help you improve recovery, gain
muscular endurance and increase hypertrophy. If that sounds good to you, read on.
The 100 Rep-a-Day Program
Since I'm a strength and conditioning coach, I'm constantly faced with dilemmas
involving performance improvement. Since I own my training company, I can pretty
much experiment with whatever I want, whenever I want. Therefore, I've tried many
crazy schemes over the years in attempt to help solve some of the problems we all
face as weight trainers. Some have worked, most have not. But I'm going to share
with you one of my best discoveries so far: The 100 rep-a-day program.
Here's how it works. First, decide which body part you feel is lagging the most (if you
answer "all of them!" we have a problem). Hopefully, the incredible amount of
information T-mag has provided over the years has given you a good jump on your
physical goals and aspirations. Let's say you pick calves and biceps. Yes, you can pick
two muscle groups if they're small. For instance, if you feel your calves and biceps are
lacking, then you're allowed to use the 100 rep-a-day program for both muscles
simultaneously. If you choose a large muscle group like the chest or hamstrings, then
use the program for those body parts independently. Here's a list for the sake of
clarity:
Small body parts (pick two if you want)
Biceps
Triceps
Calves
Forearms
157
Delts
Abdominals
Large body parts (pick one only)
Quadriceps
Hamstrings
Pectorals
Lats
Glutes/Lower Back
Now that you've chosen the muscle group(s) you want to improve, pick a single
exercise for the targeted muscle group(s). Obviously, the list is endless but I'd strongly
recommend an exercise that requires very little equipment, if possible. Here are a few
exercises I like to use but feel free to use whatever you want:
Calves
Standing Calf Raises (1 or 2 legged)
Donkey Calf Raises
Quadriceps
Bodyweight Full Squats
Bodyweight Low Box Squats
Hamstrings
Standing Leg Curl (with ankle weight)
Lying Leg Curl (with ankle weight)
Low Back/Glutes
Reverse Hypers
Abdominals
Sit-ups (with feet hooked)
Leg Raises
158
Chest
Dumbbell Bench Press (flat or inclined)
Push-ups
Lats
Straight Arm Pulldowns
Pullovers
Biceps
Standing Dumbbell Curls (hammer grip or supinated)
Incline Dumbbell Curls (hammer grip or supinated)
Triceps
Pressdowns (cable or band)
Lying Dumbbell Extensions
Delts
Standing Dumbbell Side Raises
Bent Over Dumbbell Side Raises
Forearms
Plate Wrist Flexion*
Plate Wrist Extension**
*Place a small plate in your hand with your fingers on one side and thumb on the
other. With the palm supinated (facing up), flex your wrist.
**Same as above except the palm is pronated (facing down) and the wrist extends
back.
I don't want you to worry about finding a certain percentage of your one rep max
(1RM). If you do want to find it for the given exercise, I'd recommend 20% of that
value, but I'm not requiring you to do so. As long as the load doesn't induce excess
fatigue and as long as you stop well short of failure on every set, you'll benefit.
Now that we know the muscle groups and exercises, let's get to the rest of the details.
I want you to perform 100 reps each day for the chosen exercise(s). (This is in
159
addition to your regular workout, but I'll talk about that a little more later.) There are
countless ways to do the 100 reps (I've tried them all), but I can honestly say there's
no dramatic difference between any of them as long as you avoid muscular failure. In
other words, don't do 100 reps continuously for one set each morning because the
induced fatigue will halt your progress on your higher intensity weight-training
workouts. Instead, avoid muscular failure like HIT trainees avoid German Volume
Training! This is the most important point; you must never come close to muscular
failure on any set.
Here are some rep breakdowns I found to be effective:
Method 1
Morning: 50 reps
Evening (about 12 hours later): 50 reps
Method 2
25 reps every fourth hour until you reach 100
Method 3
10 reps every hour until you reach 100
Let's say you want to use the 100 rep-a-day program for your biceps and calves. You
have a desk job and can only do exercises in the morning and at night so you pick the
first method. The two exercises you chose are standing dumbbell hammer curls and
standing calf raises. Like most trainees, you don't want to take the time to find your
1RM so you grab some light dumbbells that you could curl 50 to 60 times before
failure. You decide to just use your bodyweight for the calf raises off a step in your
house. That plan looks good to me. Here's the breakdown:
Morning
Exercise: Standing Dumbbell Hammer Curls and Standing Two Leg Calf Raises
Sets: 1 set of each
Reps: 50 of each
Tempo: 2010 (two seconds up, no pause, one second down, no pause)
Evening (12 hours later)
Sets: 1 set of each
160
Reps: 50 of each
Tempo: 2010
Frequency: Every day that's not part of your normal bicep/calf workout routine for
eight weeks (or until necessary).
You should notice I prescribe a tempo that doesn't emphasize the eccentric (negative)
phase. Don't discredit this very important point. I don't want the negative phase of the
movement emphasized in any way. If it is, you could easily overtrain the muscles and
induce muscle soreness, something we want to avoid.
You should perform this routine on a daily basis without decreasing the bicep and calf
work during the higher intensity weight-training program you're already on. Perform
the 100 reps on every day you don't do your normal calf and bicep work. For instance,
if you normally perform your biceps/calf work on Monday and Thursday, do this
program on the other five days of the week. Remember, these are extra endurance
workouts and should not take the place of the resistance training program you perform
each week in the gym.
Key Points
• Never work to failure on any of the 100 rep exercises.
• If your performance is suffering on higher intensity days, reduce load of 100 rep
scheme (in other words, use less weight).
• Try to break up the 100 reps as much as possible throughout the day.
• Use bodyweight exercises as much as possible and avoid machines.
Now, with all this talk of nutrient transfer and recovery, I must make a very important
point. Without proper nutrition, nothing works extremely well. Simply put, you need a
steady supply of nutrients for nutrient transfer to take place! Therefore, get well
acquainted with T-mag's articles on protein consumption and proper nutrition.
What You Should Expect
As with any program, individual results will vary, but you should expect improved
recovery of your regular weight training workouts (due to increased capillary density
and nutrient transfer), greater muscular endurance and increased muscle mass due to
sarcoplasmic hypertrophy (i.e. growth of the interstitial fluid area).
Mr. America (1966), Bob Gajda, used a similar method to put a full inch on his
lagging calves in only eight weeks. Due to my extremely poor calf recovery rates, I
started performing 100 standing calf raises each day. After a few weeks, my improved
recovery rate allowed me to perform high-intensity calf work every third day instead
of every fifth. You can't beat that!
161
If, for whatever reason, the 100 rep-a-day plan doesn't induce hypertrophy for you, the
newfound recovery rates and muscular endurance will allow you to perform your high
intensity sessions more frequently. Remember, more workouts mean more progress!
About the Author

ChadWaterbury.com.
References
1) Tesch, P.A., Thorsson, A. & Kaiser, P. (1984) Muscle capillary supply and fiber
type characteristics in weight and power lifters. Journal of Applied Physiology, 56,
35-8.
2) Short- and Long-Term Histochemical and Biochemical Adaptations in Muscle.

(1992). In The Encyclopaedia of Sports Medicine (Vol. 3, p. 242). Cambridge:
Blackwell Science.
100 Reps to Bigger Muscles

Breaking through size barriers with endurance training
by Chad Waterbury
If you want to look better with your shirt off or perform better athletically, there are
two things you should be striving for: improved recovery and better muscle
performance. This is a no-brainer and a primary reason for the huge success of
steroids over the decades (steroids improve both recovery and performance). I've yet
to meet one individual who thought his recovery was too rapid or his muscle mass
was too great. So what sets two weight-training individuals with sub-par genetics
apart from each other in terms of progression? Answer: recovery.
But what is recovery really and how is it facilitated? There are many complex aspects
of recovery, but one of the most important is nutrient transfer. We all know that weight
training increases blood flow to the muscles being worked. But do we ever really
think about what that means or how to maximize it to help us reach our goals?
Probably not, but that's what this article is for!
Alright, time for some very basic physiology. In regard to blood flow, the body has a
network of extremely small blood vessels called capillaries. Their primary function
162
deals with the exchange of oxygen, hormones, amino acids, glucose and lipids among
other things. The exchange of certain nutrients at the capillary level is sometimes
referred to as nutrient transfer. This blood flow through the capillaries remains
relatively constant under resting conditions, but as soon as a muscle starts contracting,
the blood flow is increased. It's with these extremely small capillaries that the muscles
are supplied with all the nutrients they need for recovery. Pretty simple, huh?
Your capillary-to-muscle-fiber ratio is expressed as the term capillary density.

Obviously, the more capillaries you have within the muscular system, the better the
nutrient transfer. Unfortunately, increased fiber area (hypertrophy) through heavy
resistance training leads to a decrease in capillary density (1). This could be one of the
reasons why weightlifters with a large amount of muscle mass take longer to recover
than their less massive peers.
Based on the above information, it's pretty clear increased blood flow within the
muscle will increase nutrient transfer, thus aiding recovery. We also learned that heavy
resistance training decreases capillary density by increasing the fiber area without a
subsequent increase in capillaries. So, you're probably wondering if there's a way to
increase capillary density? You bet there is. It's called endurance training!
In volume three of The Encyclopaedia of Sports Medicine: Strength and Power in

Sport, world-renowned physiology researcher P.A. Tesch makes the following
statement: "Numerous studies have demonstrated that the capillary supply, either
expressed as capillaries per fiber or as capillaries per mm(squared), increases in
response to endurance training." (2)
I know, I know, endurance training sounds about as pleasant to an avid iron-thrower

as a 100-gram dose of soy protein. But it's a well-known fact that endurance training
increases capillary density. Don't you worry though, 'cause this ain't no wussified
version of endurance training! This method will help you improve recovery, gain
muscular endurance and increase hypertrophy. If that sounds good to you, read on.
The 100 Rep-a-Day Program
Since I'm a strength and conditioning coach, I'm constantly faced with dilemmas
involving performance improvement. Since I own my training company, I can pretty
much experiment with whatever I want, whenever I want. Therefore, I've tried many
crazy schemes over the years in attempt to help solve some of the problems we all
face as weight trainers. Some have worked, most have not. But I'm going to share
with you one of my best discoveries so far: The 100 rep-a-day program.
Here's how it works. First, decide which body part you feel is lagging the most (if you
answer "all of them!" we have a problem). Hopefully, the incredible amount of
information T-mag has provided over the years has given you a good jump on your
physical goals and aspirations. Let's say you pick calves and biceps. Yes, you can pick
two muscle groups if they're small. For instance, if you feel your calves and biceps are
lacking, then you're allowed to use the 100 rep-a-day program for both muscles
simultaneously. If you choose a large muscle group like the chest or hamstrings, then
163
use the program for those body parts independently. Here's a list for the sake of
clarity:
Small body parts (pick two if you want)
Biceps
Triceps
Calves
Forearms
Delts
Abdominals
Large body parts (pick one only)
Quadriceps
Hamstrings
Pectorals
Lats
Glutes/Lower Back
Now that you've chosen the muscle group(s) you want to improve, pick a single
exercise for the targeted muscle group(s). Obviously, the list is endless but I'd strongly
recommend an exercise that requires very little equipment, if possible. Here are a few
exercises I like to use but feel free to use whatever you want:
Calves
Standing Calf Raises (1 or 2 legged)
Donkey Calf Raises
Quadriceps
Bodyweight Full Squats
Bodyweight Low Box Squats
Hamstrings
Standing Leg Curl (with ankle weight)
164
Lying Leg Curl (with ankle weight)
Low Back/Glutes
Reverse Hypers
Abdominals
Sit-ups (with feet hooked)
Leg Raises
Chest
Dumbbell Bench Press (flat or inclined)
Push-ups
Lats
Straight Arm Pulldowns
Pullovers
Biceps
Standing Dumbbell Curls (hammer grip or supinated)
Incline Dumbbell Curls (hammer grip or supinated)
Triceps
Pressdowns (cable or band)
Lying Dumbbell Extensions
Delts
Standing Dumbbell Side Raises
Bent Over Dumbbell Side Raises
Forearms
Plate Wrist Flexion*
Plate Wrist Extension**
*Place a small plate in your hand with your fingers on one side and thumb on the
other. With the palm supinated (facing up), flex your wrist.
165
**Same as above except the palm is pronated (facing down) and the wrist extends
back.
I don't want you to worry about finding a certain percentage of your one rep max
(1RM). If you do want to find it for the given exercise, I'd recommend 20% of that
value, but I'm not requiring you to do so. As long as the load doesn't induce excess
fatigue and as long as you stop well short of failure on every set, you'll benefit.
Now that we know the muscle groups and exercises, let's get to the rest of the details.
I want you to perform 100 reps each day for the chosen exercise(s). (This is in
addition to your regular workout, but I'll talk about that a little more later.) There are
countless ways to do the 100 reps (I've tried them all), but I can honestly say there's
no dramatic difference between any of them as long as you avoid muscular failure. In
other words, don't do 100 reps continuously for one set each morning because the
induced fatigue will halt your progress on your higher intensity weight-training
workouts. Instead, avoid muscular failure like HIT trainees avoid German Volume
Training! This is the most important point; you must never come close to muscular
failure on any set.
Here are some rep breakdowns I found to be effective:
Method 1
Morning: 50 reps
Evening (about 12 hours later): 50 reps
Method 2
25 reps every fourth hour until you reach 100
Method 3
10 reps every hour until you reach 100
Let's say you want to use the 100 rep-a-day program for your biceps and calves. You
have a desk job and can only do exercises in the morning and at night so you pick the
first method. The two exercises you chose are standing dumbbell hammer curls and
standing calf raises. Like most trainees, you don't want to take the time to find your
1RM so you grab some light dumbbells that you could curl 50 to 60 times before
failure. You decide to just use your bodyweight for the calf raises off a step in your
house. That plan looks good to me. Here's the breakdown:
Morning
Sets: 1 set of each
166
Reps: 50 of each
Tempo: 2010 (two seconds up, no pause, one second down, no pause)
Evening (12 hours later)
Sets: 1 set of each
Reps: 50 of each
Tempo: 2010
Frequency: Every day that's not part of your normal bicep/calf workout routine for
eight weeks (or until necessary).
You should notice I prescribe a tempo that doesn't emphasize the eccentric (negative)
phase. Don't discredit this very important point. I don't want the negative phase of the
movement emphasized in any way. If it is, you could easily overtrain the muscles and
induce muscle soreness, something we want to avoid.
You should perform this routine on a daily basis without decreasing the bicep and calf
work during the higher intensity weight-training program you're already on. Perform
the 100 reps on every day you don't do your normal calf and bicep work. For instance,
if you normally perform your biceps/calf work on Monday and Thursday, do this
program on the other five days of the week. Remember, these are extra endurance
workouts and should not take the place of the resistance training program you perform
each week in the gym.
Key Points
• Never work to failure on any of the 100 rep exercises.
• If your performance is suffering on higher intensity days, reduce load of 100 rep
scheme (in other words, use less weight).
• Try to break up the 100 reps as much as possible throughout the day.
• Use bodyweight exercises as much as possible and avoid machines.
Now, with all this talk of nutrient transfer and recovery, I must make a very important
point. Without proper nutrition, nothing works extremely well. Simply put, you need a
steady supply of nutrients for nutrient transfer to take place! Therefore, get well
acquainted with T-mag's articles on protein consumption and proper nutrition.
What You Should Expect
167
As with any program, individual results will vary, but you should expect improved
recovery of your regular weight training workouts (due to increased capillary density
and nutrient transfer), greater muscular endurance and increased muscle mass due to
sarcoplasmic hypertrophy (i.e. growth of the interstitial fluid area).
Mr. America (1966), Bob Gajda, used a similar method to put a full inch on his
lagging calves in only eight weeks. Due to my extremely poor calf recovery rates, I
started performing 100 standing calf raises each day. After a few weeks, my improved
recovery rate allowed me to perform high-intensity calf work every third day instead
of every fifth. You can't beat that!
If, for whatever reason, the 100 rep-a-day plan doesn't induce hypertrophy for you, the
newfound recovery rates and muscular endurance will allow you to perform your high
intensity sessions more frequently. Remember, more workouts mean more progress!
About the Author

ChadWaterbury.com.
References
1) Tesch, P.A., Thorsson, A. & Kaiser, P. (1984) Muscle capillary supply and fiber
type characteristics in weight and power lifters. Journal of Applied Physiology, 56,
35-8.
2) Short- and Long-Term Histochemical and Biochemical Adaptations in Muscle.

(1992). In The Encyclopaedia of Sports Medicine (Vol. 3, p. 242). Cambridge:
Blackwell Science.
Quattro Dynamo
by Chad Waterbury
The "Secret Weapon" Program
It’s time to get tough or die. This ride is going to be hard and fast, so you better hang
on. To hell with all the preconceived notions about training frequency and recovery.
And to hell with all the strength coaches who won’t give out their best training
programs. I’m going to give you one of my most effective secret weapons: the
168
"Quattro Dynamo" program.
This is one of the most intense, hypertrophy-inducing routines I’ve ever created. I’ve
waited too damn long to give out this information, but the wait is going to be worth it!
Here’s the mission: induce the most dramatic muscle-building stimulus ever devised
in the shortest amount of time possible. It ain’t gonna be easy and there are a lot of
different parameters to follow, but hang with me and I'll reward you with the best
mass program you've ever tried!
I’m not going to give you a catchy introduction, nor am I going to tie this program
into another story in order to make it more interesting. It doesn’t need anything. It
stands alone in this industry, and you'll quickly realize why.
We're going to hit every muscle group four times each week for three consecutive
weeks. You're going to hurt, sweat, cuss and possibly bleed. If this doesn’t sound
appealing to you, then move on to another program that has you sitting comfortably
on a leg extension machine!
The Method Behind the Madness
The only way a trainee can withstand a program that consists of training every muscle
group four times each week is to constantly rotate strength training methods. I’ve set
up this program with effective sequencing devised from years of trial and error. Be
thankful you weren’t one of my patsies! Instead, relish in the polished program
outlined below:
Day 1
The first session of the week is devoted to maximal strength training. The reps will be
low and the load will be relatively high. Our aim is to recruit the fast-fatiguing (FF),
high-threshold motor units that have the greatest potential for size and strength
increases.
Day 2
This session is totally devoted to developing endurance strength. There’s only been 24
hours of rest since the previous session, so this method must be as diverse as possible.
This endurance session will serve two purposes. First, the slow-oxidative (SO) motor
units will be recruited since they're relatively fresh. This is due to the fact that the
previous session minimally recruited these motor units. Second, the program acts as a
recovery-inducing session since the blood flow (i.e. nutrient transfer) will be high.
This dramatically increases recovery.
Day 3
Day 3 should include no weight training whatsoever, but a fifteen minute, low-
169
intensity session of cardiovascular activity. The reasoning is based on the increase in
blood flow to all of the muscle groups, thus aiding the recovery process.
Day 4
This session is devoted to hypertrophy/strength training. The fast, fatigue-resistant

(FFR) motor units are recruited. Since the two previous sessions haven't taxed these
motor units, we must hit them for complete muscle growth.
Day 5
This is a day of rest and no weight training is performed. Another fifteen minute, low-
intensity cardio session is recommended.
Day 6
Here comes the explosive strength training! The load is very light and the speed of the
movement tempo is lightning fast. This session will, once again, recruit the FF motor
units. Since the stimulus is drastically different from Day 1, the possibility of
overtraining is minimized.
Day 7
Rest, rest, and more rest. No weight training and no cardio. If you must engage in
carnal activity, find a "take charge" kinda gal and stay lashed to the bedposts.
Day 8
Repeat program, starting with Day 1.
Parameters
Now let’s move on to the parameters. Each session has a relatively low volume and
the intensity must be kept in check. If you push yourself to an intensity that's too high
during any session, that overtraining sumbitch will be keeping you up at night
(literally).
Day 1 (Maximal Strength)
Sets: 5
Reps: 3
Load: 5 rep max (The extra two reps are kept "in the hole" so you won't train to
170
failure.)
Tempo: Perform concentric (lifting) fast; perform eccentric (lowering) under control.
Day 2 (Endurance Strength)
Sets: 2
Reps: 25
Load: 27RM
Tempo: Same as Day 1
Day 3
Rest/Cardio
Day 4 (Hypertrophy Strength)
Sets: 3
Reps: 8
Load: 10RM
Tempo: Same as Day 1
Day 5
Rest/Cardio
Day 6 (Explosive Strength)
Sets: 6
Reps: 3
171
Rest: 60 seconds between consecutive sets
Load: 18RM
Tempo: As fast as humanly possible while maintaining proper form.
Day 7
Rest
Exercises
Most of the recommended exercises consist of compound movements. The reasoning

is based on efficiency. You'll get the most "bang for your buck" with compound
movements since multiple muscle groups are taxed in a single exercise. If you chose
isolation exercises, the session would last upwards of two hours every time you hit the
gym — not good.
A note of caution before you get into the exercise details: it isn't blatantly obvious that
all of the muscle groups are being trained four times per week, even though they are.
For instance, I only prescribe direct ab movements on two of the workouts for the
week. This is due to the fact that the other two days are greatly challenging the
abdominal musculature indirectly. Just keep that in mind.
Now, on to the exercise sequencing of each workout!
Day 1
A1) Squat
Note: Use a high bar position on your traps, feet shoulder width, toes straight ahead,
full ROM (range of motion).
A2) Lying Leg Curl
Note: Keep the toes pointed straight down throughout the movement; don’t let the
hips lift off the pad.
B1) Barbell Bench Press
Note: Use a 24" grip width (that's 24 inches between the first fingers).
B2) Seated Cable Row
172
Note: Use a 24", palms-down grip.
C1) Standing Barbell Curl
Note: Use an 18" grip width (18 inches between pinky fingers).
C2) Reverse Grip Triceps Pressdown
Note: Use an 18", palms up grip.
Remember, when you see those A1, A2 thingies, that means to do one set of A1, rest,
then one set of A2. Superset like this until all "A" sets are completed, then go to the
"B" exercises and so forth.
In the "Parameters" section above, it says to perform five sets of three reps (5 x 3) for
Day 1. So, you'll perform a set of squats, rest, then a set of leg curls. Rest again, then
go through that superset four more times. Then do the same for the "B" and "C"
exercises. Remember, the parameters change for each day!
Day 2
A1) Seated Behind the Neck Barbell Shoulder Press
Note: Use a 24" grip.
A2) Shoulder-Width Lat Pulldown
Note: Use a 24", palms up grip (24 inches between pinky fingers.)
B1) Barbell Back Squat
Note: Use the same positioning as in Day 1, but with your heels elevated on two 25-
pound plates.
B2) Lying Leg Curl
Note: Use the same technique as Day 1.
Again, don't forget to check the "Parameters" section above. Day 2 is endurance
strength day, so you'll be using two sets of 25 reps for the exercises above.
Day 3
Off. Perform 15 minutes of low-intensity jogging or uphill walking.
173
Day 4
A1) Barbell Good Morning
Note: Keep the low back tight and arched. Flex the trunk forward at the hips as far as
possible before losing your arch (this will depend on hamstring flexibility). Don’t flex
the trunk forward any further than parallel to the floor.
A2) Hanging Leg Raise
Note: Hang from a bar and lift the legs until they're parallel to the floor.
B1) 45º Incline Dumbbell Bench Press
Note: Use a traditional grip with your palms facing away from you (i.e. pronated).
B2) Standing Upright Dumbbell Row
Note: Keep the elbows high; don't lift the dumbbells higher than your lower chest.
C1) Standing Barbell Reverse Curl
Note: Use an 18", palms down grip (18 inches between first fingers).
C2) Lying Barbell Triceps Extension (a.k.a. Skull Crusher)
Note: Use an 18" grip between first fingers.
Day 4 is hypertrophy strength day, so you'll be using three sets of eight reps.
Day 5
Off. Perform 15 minutes of low-intensity jogging or uphill walking.
Day 6
A) Explosive Lunge
Note: Keep your trunk as vertical as possible. Step forward as far as comfortably
possible and alternate reps between each leg.
B) Explosive Sit-up
Note: Hook the feet and assume a traditional sit-up technique.
174
C) Explosive Barbell Bench Press
Note: Use an 18" grip width between first fingers. Don't lockout the elbows on any
rep.
D) Explosive Supinated Pulldown
Note: Use an 18" underhand grip between pinky fingers. Let the weight stack rest
between each rep before pulling down explosively.
According to our parameters, Day 6 is explosive strength day, so you'll be performing

six sets of three explosive reps for the above.
Day 7
Rest, rest, rest! When you're finished, rest some more!
Day 8
Repeat program
Program Duration
I want you to perform this program for three weeks straight. After the third week, rest
a full five days before returning to another program. This rest period will allow for
more compensation (muscle growth) to occur. When you undergo your next program,
your recovery levels will be supercharged.
Sleep
You must get ten hours of sleep every day, preferably eight hours at night and a two-
hour nap. The nap can be anytime, but I prefer it to start within four hours after your
workout in order to increase recovery.
Calories
Eat everything in sight for three weeks. This isn't a fat loss program so load up on the
calories. Be sure to consume at least 1.5 grams of protein per pound of lean body
mass and 3.0 grams of carbs per pound of lean body mass. Fat intake should be 0.75
grams per pound of lean body mass. These numbers are an absolute minimum!
Water
You must drink at least an ounce of water per pound of lean body mass. Adequate
water consumption will definitely increase your recovery rate, so don’t overlook this
175
often neglected nutrient!
Supplements
During week one, take TRIBEX twice each day. During weeks two and three, take
MAG-10 twice each day. Take half a serving of Surge during the workout and half
directly afterward. Consume a high-quality multi-vitamin/mineral supplement
throughout the program. Also, I highly recommend ZMA while on this program since
high-quality sleep is imperative.
Wrap-Up
Honestly, I could've easily written this program as a three-part article since there are
so many different variables that need to be considered. But instead, I eliminated the
boredom factor and decided to give you the bare-minimum details.
Read this article at least three times before you undergo the program. Even though I
did my best to keep it short, there are still a lot of different aspects that must be
completely understood before you dive into it. If you have questions, you can e-mail
me or post your inquiry on the T-Forum.
A Little Outlaw Wisdom
Johnny Paycheck, the late Outlaw country singer, once gave some advice to a young,
up and coming singer named Tim McGraw. Paycheck said, "Son, live your life hard
and fast. That way, when you hit a ditch, you’ll make it through." If your current
training has you approaching a ditch, take a ride on the Quattro Dynamo program!
About the Author

The Waterbury Method

Get Big. Get Strong. Get On With It!
by Chad Waterbury
176
The most effective training programs are usually designed with information from the
past, combined with unorthodox thinking into the future. Sure, there have been some
relatively effective programs in the past, but results aren’t anywhere near where they
could be.
There’s really no excuse for the lack of outstanding training programs if you consider
how many training sessions have been performed over the last fifty years. The real
problem lies in a trainer’s ability–or inability—to research scientific information,
along with a lack of unconventional thinking.
The recent steroid busts of professional athletes are even more disheartening when
you consider their resources. These athletes make millions of dollars each year; you’d
think they'd hire outstanding trainers and coaches to get them into top shape. Nope!
Instead, many pursue the easiest route: injecting illegal performance-enhancing
substances, which in turn, often wreaks havoc on their image, health and
trustworthiness.
Instead of being part of the problem, I want to be part of the solution by laying out my
latest system in hopes of alleviating some of these salacious acts. By using the
program outlined below, you'll be able to achieve jaw-dropping results, no syringes
required.
Total Body Training
Recently, total-body training programs have become en vogue. This is nothing new. In
fact, the second article I wrote for T-Nation, back in 2001, was a total-body training
system. But, much like T-Nation, my training principles are continuously evolving.
My latest system is based on one method I find most useful for hypertrophy, along
with a few other twists and turns to promote a synergistic hypertrophy effect.
Hold on tight, my friends!
Mighty 10 x 3
If I could only use one set/rep parameter for the rest of my training days, I'd choose
the 10 x 3 method. I’ve yet to utilize another set of training parameters that lead to as
much hypertrophy. Half of my ABBH program is based on this method and I must say
that more than half of the results are from this method alone. The benefits of 10 x 3
include:
1. Sufficient Load Selection: The 10 x 3 method allows you to use a larger load than
its mirror image, 3 x 10. With 10 x 3, a load equating to approximately 80% of your
1RM (one rep max) leads to greater improvements of intramuscular coordination
along with increased recruitment of high-threshold motor units.
2. Fast Muscle Actions: Since the sets are extremely short (<6 seconds) and muscular
failure isn’t achieved, maximum speed can be maintained throughout the sets. This is
177
important because greater speeds of muscle actions lead to greater recruitment of Type
IIB and Type IIA muscle fibers that fall within the fast-fatigable motor units and fast
fatigue-resistant motor units, respectively.
3. Manageable Fatigue: Oftentimes, trainees feel invigorated after finishing all ten sets
of three reps with 80% of their 1RM. This is a very important aspect that leads to high
levels of motivation. Ten sets of squats to screaming failure sucks motivation levels
out of your body quicker than a porn star hopped up on Columbian crops. But 10 x 3
training allows you to leave the gym with minimal fatigue and maximum motivation.
Powerful 4 x 6
For maximum hypertrophy, I prefer a set/rep volume of 24 to 50. With total-body

training, I stay on the lower end of that spectrum. While 10 x 3 is magical, I can’t
speak highly enough of 5 x 5 training with 85% of your 1RM, but the total number of
sets in a single session must be minimized to avoid excess fatigue. Therefore, I
slightly alter the 5 x 5 set/rep scheme to 4 x 6.
I’ve found that 4 x 6 training will lead to as much hypertrophy, but with one less set
per muscle grouping. The lack of this extra set makes an appreciable difference once
total-body programs are undertaken.
The benefits of 4 x 6 training are very similar to 10 x 3, if proper loads are utilized.
Once again, I prefer to use 80% of 1RM for best results. This load selection allows for
proper motor unit recruitment, fast muscle actions, minimal fatigue and adequate
volume.
Putting It All Together
Now we’ve made it to the Waterbury Method training parameters. You might be
thinking, "Since you extol the benefits of 10 x 3 training, why don’t you just use those
parameters for all exercises?" Simple: ten sets for every muscle group in a single
session is too damn much! Such a technique would equate to 180 sets utilizing 80% of
1RM in a single week. Not good, unless you’re at the super-elite level. Even then, it’s
pretty questionable.
Therefore, my newest system consists of 10 x 3 training for a single muscle grouping

within each session. The rest of the workout is composed of 4 x 6 training in order to
keep the volume levels manageable while still inducing strength and hypertrophy.
The sneaky part of this program is the continuous switching of 10 x 3 training with
different body parts. For instance, one workout will utilize a lower-body movement
with 10 x 3; another workout consists of upper-body pressing; the last workout
consists of upper-body pulling. This breakdown works wonders for offsetting fatigue
and nervous system boredom.
The Waterbury Method: Let's Do It!
178
Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps
Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or
lifting action as fast as possible)
DAY 1
Barbell Back Squats

Sets: 10
Reps: 3
Rest: 70 seconds
A1 Dips
A2 Bent-Over Barbell or Dumbbell Rows

Sets: 4
Reps: 6
Rest: 60 seconds (between exercise pairings)
Note: A1/A2 consists of a superset pairing
B1 Skull Crushers
B2 Standing Barbell Curls

Sets: 4
Reps: 6
Rest: 60 seconds
Hanging Leg Raises

Sets: 4
Reps: 6
DAY 2
15-20 minutes of medium intensity jogging or GPP work
DAY 3
Barbell or Dumbbell Bench Press

Sets: 10
Reps: 3
A1 Partial Dumbbell Deadlift (Romanian Deadlift)
A2 Standing Barbell Military Press

Sets: 4
Reps: 6
Rest: 60 seconds (between pairings)
179
B1 Standing Calf Raises
B2 Upright Rows
Sets: 4
Reps: 6
Triceps Pressdowns (or French Presses)

Sets: 4
Reps: 6
Rest: 60 seconds (between sets)
DAY 4
Same as Day 2
DAY 5
Chin-ups
Sets: 10
Reps: 3
Note: Utilize a supinated (palms up), shoulder-width hand grip
A1 Decline Barbell or Dumbbell Bench Press
A2 Standing Hammer Curls

Sets: 4
Reps: 6
B1 Seated Calf Raises
B2 Glute/Ham Raises or Leg Curls

Sets: 4
Reps: 6
Lunges or Step-Ups
Sets: 4
Reps: 6
Note: No rest between legs
DAY 6
Same as Day 2
180
DAY 7
Off
Loading
Once you’ve finished the first week of the program, the loading on all sets must be
increased. Here’s how it all breaks down:
Week 2: 82.5% of 1RM for all lifts
Week 3: 85% of 1RM for all lifts
Week 4: 87.5% of 1RM for all lifts
Supplementation
I highly recommend the use of Power Drive during all weeks of the Waterbury
Method program. Consume this powerful pre-workout drink in carbonated water and
consider adding 200mg of caffeine if you really need to be super-charged. During
weeks 3 and 4, I recommend taking Power Drive after each workout to help with CNS
recovery.
Biotest Surge is a must on this program for proper recovery. Take half a serving
during your workout. The other half should be consumed immediately after with 5
grams powdered creatine. Wait 45 minutes and consume another full serving. This
makes for a powerful recovery and hypertrophy accelerator!
Now that Grow! contains large amounts of micellar casein, you’d be hard-pressed to
find a better protein powder, at any price! Using Grow! is the easiest way to ingest the
mandatory 1-2 grams of protein per pound of lean body mass. If your muscles don’t
get enough high-quality protein, no program is going to build any appreciable levels
of muscle mass!
Don’t neglect these extremely beneficial training and nutritional aids. Not only are
these supplements top-quality, but the prices are unbeatable!
Conclusion
This is one helluva system for all of you who are looking to switch gears for
accelerated strength and hypertrophy. The Waterbury Method is the best of both
worlds: strength and hypertrophy. Be sure to lift as fast as possible and keep fatigue
under control with the recommended loading and supplementation. If you follow
these simple steps, you’ll be ecstatic with the results!
181
Total-Body Training
The 3-day-per-week, full-body workout plan
by Chad Waterbury
Harbinger Hypertrophy
Let’s cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle
with simple, three day-per-week training programs. They trained their whole bodies in
one brief workout session and they grew big and strong. Scoff all you want, but tens
of thousands of trainees can’t be wrong.
Well, it's high time we look into the past, learn from what we see, and build a new
future.
We must learn from the successes and just as importantly, the failures. Yes, although
this classic hypertrophy plan worked well, it wasn't perfect. And today we know what
we can do to fix the drawbacks.
Let's break it down right now. The majority of non-steroid injecting trainees who’ve
built respectable physiques have done so with the following, undisputable parameters:
1) They train every major muscle group three times each week.
2) They keep intensity levels sufficient without overindulgence.
3) They choose a training volume that can be maintained along with the stressors of
life.
4) They execute compound, multi-joint exercises that have been shown to produce the
most hypertrophy.
5) They keep each training session as brief as possible.
6) They allow at least 48 hours of recovery between workouts.
I’ve worked with trainees at every imaginable level of the fitness spectrum, and the
aforementioned elements are ubiquitous in their most successful hypertrophy
programs. So I often wonder why they ever strayed. Why stop doing what's working?
Usually their reasoning is based along the following statement that I recently heard
from a veteran of the iron game: "Hell," he said, "I don’t know why I ever stopped
doing it. I just assumed there was a better way." Well buddy, I’m here to tell ya, there
ain’t no better way!
I’ve written numerous training programs for T-Nation, and they all work. But,
oftentimes, trainees don’t seek what I seek. They want to look good nekkid, period.
Not only that, but they don’t give a rat’s ass what strength qualities they’re training.
182
All they care about is the most efficient and effective route to the physique they’ve
only seen in pictures.
It’s time for a change. I want each and every one of you to see that physique in the
mirror, not just in magazines. But as I said, we must also learn from the failures of
past programs. Burnout and training injuries were often a "given" in old-school, total-
body programs. The reason for this indiscretion is simple: poor planning.
Therefore, this article is based on the successes of the past along with my own
successes as a trainer. I’ve learned to properly plan my clients' programs so results are
steadfast and continuous.
Every single time I hit the gym, I perform a total-body workout with most of the
following guidelines. I doubt that will ever change. In fact, that’s how I added almost
100 pounds of muscle to my frame. I don’t know why I ever wandered, so I’m here to
keep you from running astray.
The Obstacles
The single biggest mistake trainees have made in their quest for the ultimate physique
is in periodization parameters. Simply speaking, they keep executing the same damn
parameters in hopes of the body not "catching on" to what they’re doing. Big mistake,
my friends. Our bodies are designed for one sole purpose: adaptation. If you forget
that, then you can forget about ever creating the physique of a Greek God.
Bill Starr came damn close to pulling off one of the best training programs with his
classic text, The Strongest Shall Survive. His initial parameters were excellent.
Unfortunately, his program wasn’t willing to adapt, so progress on his "Big Three"
program came to a screeching halt for most trainees. You can’t endlessly perform the
same exercises with the same parameters and keep experiencing results!
A New Generation is Born
Now the dichotomy arises. We must incorporate the variables that withstood the test
of time along with a new plan for continued progress. It’s time to take the past,
present and future and blend it into a new hybrid plan!
The How
Exercises per Session: 6
Sets per Muscle Group: 2-4
Reps per Exercise: 5-18
Rest between sets for the same muscle group: 60-120 seconds, and 120-240 seconds
(antagonist training)
183
The Why
The first thing you probably notice with the above parameters is variance. This is the
key to your consistent hypertrophy success. A lack of variance is the single biggest
reason why trainees aren’t still talking about the continuous progress they received
from some of the most popular hypertrophy programs. Without consistent change,
results will be anything but consistent.
Exercise Selection
Every session is going to consist of six exercises. Why? Because my empirical

evidence has shown that natural trainees can consistently maintain six exercises per
session without burning out.
It’s imperative to base your exercise selection around compound, multi-joint

exercises. Four out of the six exercises for each session must be compound exercises.
Six sissy-assed, single-joint isolation exercises ain’t gonna do the trick. But, you can
perform a few of my recommended single-joint exercises for two of the six exercises.
Here’s the list you must choose from:
Compound Exercises
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-

supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing

pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power

cleans or snatches.
Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip
pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.
Stick to the above list of exercises for optimal results.
184
The Total-Body Plan
First and foremost, proper periodization planning is imperative. Without sufficient

set/rep/load/rest parameters, even the best exercises won’t produce results. Therefore,
I’ve devised the following periodization plan for unsurpassable hypertrophy increases:
Week 1
Workout 1
Sets: 3
Reps: 5
Load: Choose a weight that forces you to near-failure for the last rep of the last set.*
*This is the recommended load for all workouts.
Workout 2
Sets: 3
Reps: 8
Workout 3
Sets: 2
Reps: 15
Week 2
Perform with the same parameters as Week 1, but execute antagonist training for all
six exercises (more on this later).
Week 3
Workout 1
Sets: 4
Reps: 5
185
Workout 2
Sets: 4
Reps: 8
Workout 3
Sets: 3
Reps: 15
Week 4
Perform the same parameters as Week 3, but execute antagonist training for all six
exercises.
Week 5
Workout 1
Sets: 2
Reps: 18
Workout 2
Sets: 2
Reps: 8
Workout 3
Sets: 2
Reps: 12
Week 6
186
exercises.
Week 7
Workout 1
Sets: 3
Reps: 18
Workout 2
Sets: 3
Reps: 8
Workout 3
Sets: 3
Reps: 12
Week 8
exercises.
Explanation
1) Weeks 1,3,5 and 7 are to be performed with straight sets. In other words, perform
one set of the first exercise, rest, perform your second set, and continue for all the
recommended sets before moving on to the next exercise.
2) Weeks 2,4,6 and 8 are to be performed as antagonist training. Every session

consists of six exercises so antagonist training is simple; all you have to do is perform
three antagonist exercise groupings during each workout. For instance, perform
quads/hams, chest/back, and biceps/triceps exercise pairings for the recommended
sets and reps.
Example: Do one set for chest, then one for back, then another for chest, etc. Then
move on to the next pairing, like quads/hams or biceps/triceps.
187
3) Choose four exercises under the list of compound exercises. Choose two exercises
under the single-joint exercise list. Don't leave out any major muscle groups.
4) Constantly rotate exercises from each category. In other words, don’t always start
your session with a chest/back pairing. You must keep rotating the body parts and
exercises you begin each session with.
5) Don’t perform the same exercise for more than two weeks in a row. For example, if
you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2,
you must switch to either incline, decline or dumbbell bench presses for another two
weeks before switching again.
6) Increase the load 1.25 to 2.5% with each subsequent workout.
7) Perform all three workouts within a seven-day timeframe with 48-72 hours rest
between workouts.
8) Be creative! I’m giving you endless options. Just be sure to pick four compound
exercises and two single-joint exercises with each session. You can rotate exercises as
much as you desire. All you have to do is follow the prescribed parameters.
The future of training is here. Take charge and use these guidelines for lifelong
hypertrophy gains!
About the Author

ChadWaterbury.com.
Perfect 10 Training
High Frequency Training for Hypertrophy
by Chad Waterbury
More is Better
As a former bouncer, I've encountered many esoteric individuals in my life. I guess

anyone could say the same, but those who choose to spend the better part of their lives
188
as bouncers are a bit abnormal. Moreover, I can honestly say that the bouncers I've
worked with have given me some of the best (and worst) advice I've ever heard.
One of the more memorable axioms I've been told was from a bouncer in Chicago. He
said, "CW, fighting ain't cool. Just remember, two wrongs don't make a right.
Therefore, you should always hit 'em three times." That advice came in rather handy
on an occasion or two, but honestly, I'm glad those days are long gone.
Since I now spend my days writing articles, I've found it useful to devise my own
maxims. A well-designed program is useful, but general rules and philosophies will
help readers more than any conglomeration of sets and reps. So what's my maxim? It's
this:
If you seek hypertrophy (size gains) at the fastest possible rate, the more often you can
train a muscle group the better.
I've made that statement on a few occasions, but I doubt most readers have made a
diligent effort to apply and understand the veracity of it. Indeed, a properly
periodized, high-frequency training plan will cause the fastest level of hypertrophy —
bar none.
What High Frequency Training Means
The term "high frequency" is very vague. For some, this would probably mean that
they should bump up their frequency of training each body part to three times per
week. For others, high frequency training would mean nothing short of training each
body part twice each day for six days a week.
Well, both parties are correct because everything in life (and training) is relative. If
you've only been training each body part once every 5-7 days, then training every
body part for three sessions each week would create an appreciable stimulus for
hypertrophy.
On the other hand, those who currently train each body part for 3-4 sessions per week
are advised to focus on multiple daily training sessions.
What's the point of this talk? The points are given in an effort to help you understand
how complex this issue is to tackle since I must cater to thousands of readers (i.e.
thousands of fitness levels). Indeed, the Perfect 10 program has been nothing short of
an extraordinary undertaking. Before we get to the parameters, let me explain the
genesis of this program.
The Cirque du Soleil Factor
As a physiologist, 2001 turned out to be a profoundly influential year in my life.

Specifically, that was the year that I first attended the Cirque du Soleil show called
Mystere. The show opened up my mind to accept training methodologies that I'd never
189
previously considered. And it subsequently led to many of my most effective training
regimes — regimes that I've never written about, until now.
I heard about the show through various clients of mine, but I never would've guessed
what I was about to see. For those of you who aren't familiar with Cirque shows, I can
tell you that they're some of the most invigorating, inspirational, and mind-blowing
displays of physical prowess that you'll ever encounter. Not only do these performers
possess remarkable levels of strength and flexibility, but they also have some of the
most extraordinarily-developed bodies that you'll ever see.
As I sat through the show, I thought about their training regimens. I thought, how in
the hell did these guys build such proportionally huge lats, delts, and upper arms? Was
it Mentzer's Ayn Rand infused ranting that led them to this physique? Well, since their
schedule consisted of up to twelve shows each week, I found it easy to dissolve that
line of thinking.
Was it the incredible levels of training intensity with a primary focus on the eccentric
muscle actions? After all, numerous skeletal muscle research studies have
demonstrated the notion that the eccentric phase of training (the negative or lowering
part of an exercise) leads to the most damage, thus the most perceived muscle growth.
190
Nope, couldn't be since such training methods would leave them in a state of stiffness,
soreness, and poor athletic performance (during the recovery phase).
Instead, they must have found a "sweet spot" within their training parameters that
allowed them to induce a stimulus sufficient for muscle growth without burning out
their skeletal and neural systems. Based on what virtually every strength coach,
fitness writer, and muscle magazine recommended, such a training regime just didn't
seem possible.
Hmmm, it seemed I'd stumbled upon a puzzle that had many missing pieces.
My Serendipitous Experience
That night I went back to my hotel room and decided to belly-up to the bar for a pre-
bedtime toddy (usually I stick with ZMA, but this was Vegas, after all). The bartender
opened up a conversation with, "What'd you do tonight?" I told him about the Cirque
show and he replied, "Those two dudes who do incredible acrobatic tricks with each
other? They're brothers and they're neighbors of mine."
He went on to explain that they spend the better part of their day practicing the Cirque
routine. He further expounded on the issue by saying, "Yeah, I often look out my
window and see them in their backyard for hours perfecting the routine." Man, I
thought, these guys possess two of the most incredible physiques I've ever seen and
they're training with an unbelievable level of frequency — a level of frequency that
I've never read about from any "expert."
I probably got about three hours of sleep that night. I just couldn't stop wondering
how these performers built up their capacity to withstand such training frequency.
Then I started to question myself and thought that it must be genetics, drugs, or a
combination of the two. But that line of thinking quickly shifted when I thought about
my own experiences.
I thought about the soccer players I'd encountered and the level of calf development
they displayed. Then I thought about the mechanics I'd befriended over the years in
my hometown — all with massive, ripped forearms. I also reminisced about the times
I achieved the fastest, most profound levels of hypertrophy in a given muscle group.
In college, I spent the summers working for an apartment complex and one of my
primary duties consisted of pulling mattresses up and down stairwells. I'd do this for
191
hours throughout the entire week. I gained an inch of upper arm girth after three
weeks of this "mattress labor." I'd never gained a full inch of arm girth on any training
routine in such a short period of time.
Viola! The answer to the puzzle must be hidden within high-frequency training
parameters that didn't annihilate my muscles on a daily basis. I couldn't wait to get
back to Tucson and start my own experimentation.
6 Caveats
Well, that was four years ago, and I must say that it's taken this long to find an answer.
Why so long? Here's why:
1) Hypertrophy Training Dogma — First and foremost, the pertinacity of the exercise
community is rather large. Therefore, some of my "non-paying" clientele didn't follow
my high-frequency training parameters precisely as I prescribed. As such, I've been
forced to scrap my data on a number of occasions.
2) Training Tenacity — This goes along with point #1. You must be persistent with
high-frequency training plans in order to reap the benefits. A week or two of high-
frequency training won't give you the results you want. The idea of high-frequency
training is to build up your work capacity and specific muscle fitness to levels that the
system has yet to encounter.
3) Lack of Recovery Aids — Stretching and ice massage are mandatory during the
initial periods of high-frequency training. Those who didn't follow my recovery
modalities often burned-out in a matter of weeks. On the other hand, those who did
perform stretching and ice massage as prescribed excelled and built muscle faster than
ever before.
4) Lack of Personal Ingenuity — The Perfect 10 training plan mandates numerous

exercise variations. Since it's not possible for me to personally train thousands of
readers, a little ingenuity is necessary. You must understand that even the slightest
variations in hand position, foot placement, one-arm exercises, and switching from
dumbbells to barbells for any given exercise is sufficient to be termed a "different
exercise."
5) Overzealous Trainees — For some, too much just isn't enough. As such, a few
people I worked with took the ball and ran way past the end zone on the first carry. In
other words, they tried to do too much too fast, and they burned out.
6) Limited Training Schedules — Obviously, high-frequency training is only ideal for

those who can follow such a schedule. If you're one of the ones who can make time to
train for 2-3 sessions per week, this info isn't for you. Now, this isn't to say that we
should all quit our jobs and follow Kevin Spacey's character in American Beauty, but
high-frequency training does mandate some lifestyle changes. That's a big pill to
swallow for many weekend warriors.
192
Now, with those caveats out of the way, I'm here to give you a program that'll induce
hypertrophy at a rate that's faster than you've ever experienced. But, please be diligent
with my entire prescription. If you skimp on a single element, you'll suffer — trust
me.
Perfect 10 Training Guidelines
1. Choose 1-2 body parts that you want to improve the most.
When you embark on a high-frequency training plan, overtraining is always knocking

at your door. Therefore, it's necessary to not bombard your entire body with such
parameters. Most people only have a few lagging body parts. If you're one of those
who needs to improve everything, this program isn't for you, so I suggest you perform
my Anti-Bodybuilding Hypertrophy, Total Body Training, Waterbury Method, and the
Art of Waterbury programs in order to build up your musculature. This program is for
those who need to bring up underdeveloped body parts at the fastest possible rate.
2. Perform a different exercise for each session throughout the week.
There are countless different exercises for every body part, so this shouldn't be too
tough to follow. Let's take chest exercises for example. If you're attempting to
improve your chest development, there are hundreds of exercise variations when you
consider: all of the angles between a 30 degree decline and a 45 degree incline,
variations in arm/hand position (pronated and semi-supinated), and variations in
dumbbells, barbells, and cables.
Make a diligent effort to list every possible exercise that your available equipment
allows. Both compound and single-joint exercises are fair game in this program. The
more variations and options you have, the greater your success will be.
3. Don't worry about the tempo of your muscle actions and don't accentuate the
negative.
Considering how many sets and sessions you'll be performing each week, you should
be ecstatic about this rule. Just lift as fast as possible while maintaining perfect form
and controlling the negative portion. Any eccentric portion longer than two seconds is
excessive during this program. We aren't attempting to annihilate the muscles; we're
trying to provide a sufficient stimulus for growth without causing undo strain.
4. Perform stretches and ice massage after the prescribed sessions.
There exist a myriad of stretching methods but this program only mandates static
stretching. Each prescribed session should consist of four static stretches for the
trained muscle group. Hold the muscle in the stretched position for 30 seconds, then
rest for 30 seconds before repeating three more times. It's that simple.
Ice massage should be performed with a Cryocup or a paper cup filled with ice. Use
one Cryocup or one paper cup on each side of the body. Once the cup is empty,
perform the same technique on the other side of the body. Use long, deep strokes and
193
apply baby oil or olive oil to your skin to avoid ice burn. Perform ice massage within
two hours of your training session.
The Cryocup. You can also make your own by freezing a Styrofoam cup and peeling
away part of it.
5. Learn to train through soreness.
Soreness is your new friend so learn to love it. This program causes continuous
soreness for the first few weeks of training (at least). Slowly but surely, over time
you'll find that you become less sore. That's a good thing! But you must understand
that you need to force your muscles to train more often. All of that infrequent training
dogma will be run over by your newfound high-frequency karma.
6. Train the rest of your body as usual.
You don't need to alter the rest of your current program. In other words, feel free to
train your other muscles groups as usual. If you incorporate Perfect 10 training for
chest and triceps, just omit those exercises from your current program. Think of
Perfect 10 as an addition to the program you're following (actually, a supercharger
would be more accurate).
The Program
Here's what you've been waiting for! You're probably wondering why this program is
titled Perfect 10 Training. That's because (surprise!) I'm going to outline a program
that leads to training your lagging body parts for ten sessions each week! Think of this
program as the antithesis to the mythical Colorado Experiment.
Pull out that Zippo and get ready to light the stick of muscular dynamite!
WEEK 1
194
Addendum for Weeks 1-4: Perform for one or two body parts. Choose one exercise
for each body part, each day. Stretch after each session.
DAY 1
Sets: 6
Reps: 3
Rest: 70s (70 seconds)
Load: 6RM (6 reps max)
DAY 2: Off
DAY 3
Sets: 3
Reps: 10
Rest: 120s
Load: 12RM
DAY 4: Off
DAY 5
Sets: 5
Reps: 5
Rest: 90s
Load: 8RM
DAYS 6 & 7: Off
WEEK 2
DAY 1
Sets: 7
Reps: 3
Rest: 70s
Load: 6RM
DAY 2
Sets: 2
Reps: 25
Rest: 180s
Load: 28RM (~50% of 1RM)
DAY 3
Sets: 4
Reps: 10
Rest: 120s
Load: 12RM
DAY 4: Off
195
DAY 5
Sets: 6
Reps: 5
Rest: 90s
Load: 8RM
DAYS 6 & 7: Off
WEEK 3
DAY 1
Sets: 8
Reps: 3
Rest: 70s
Load: 6RM
DAY 2
Sets: 2
Reps: 25
Rest: 180s
DAY 3
Sets: 5
Reps: 10
Rest: 120s
Load: 12RM
DAY 4: Off
DAY 5
Sets: 7
Reps: 5
Rest: 90s
Load: 8RM
DAY 6
Sets: 2
Reps: 25
Rest: 180s
DAY 7: Off
WEEK 4
DAY 1
Sets: 3
Reps: 3
196
Rest: 70s
Load: 5RM
DAY 2: Off
DAY 3
Sets: 3
Reps: 8
Rest: 120s
Load: 12RM
DAY 4: Off
DAY 5
Sets: 2
Reps: 12
Rest: 90s
Load: 15RM
DAYS 6 & 7: Off
WEEK 5
Addendum for Weeks 5-8: Perform for one or two body parts. Choose one exercise
for each body part, each day. There must be at least 6 hours between AM/PM sessions.
Stretch after each session. Perform ice massage when prescribed.
DAY 1
AM
Sets: 3
Reps: 3
Rest: 70s
Load: 5RM
PM
Sets: 3
Reps: 8
Rest: 120s
Load: 12RM
Ice Massage
DAY 2: Off
DAY 3
AM
Sets: 2
Reps: 12
197
Rest: 90s
Load: 15RM
PM
Sets: 3
Reps: 5
Rest: 90s
Load: 8RM
Ice Massage
DAY 4: Off
DAY 5
AM
Sets: 2
Reps: 25
Rest: 180s
PM
Sets: 1
Reps: 12
Rest: NA
Load: 12RM
Note: This set should be taken to concentric failure only.
Ice Massage
DAYS 6 & 7: Off
WEEK 6
DAY 1
AM
Sets: 4
Reps: 3
Rest: 70s
Load: 5RM
PM
Sets: 4
Reps: 8
Rest: 120s
Load: 12RM
Ice Massage
DAY 2
Sets: 2
198
Reps: 25
Rest: 180s
DAY 3
AM
Sets: 3
Reps: 12
Rest: 90s
Load: 15RM
PM
Sets: 4
Reps: 5
Rest: 90s
Load: 8RM
Ice Massage
DAY 4: Off
DAY 5
AM
Sets: 4
Reps: 3
Rest: 70s
Load: 6RM
PM
Sets: 1
Reps: 15
Rest: NA
Load: 15RM
Ice Massage
DAY 6
Sets: 2
Reps: 25
Rest: 180s
DAY 7: Off
WEEK 7
DAY 1
199
AM
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
PM
Sets: 2
Reps: 20
Rest: 180s
Load: 24RM
Ice Massage
DAY 2
Sets: 2
Reps: 25
Rest: 180s
DAY 3
AM
Sets: 3
Reps: 3
Rest: 70s
Load: 5RM
PM
Sets: 3
Reps: 12
Rest: 120s
Load: 15RM
Ice Massage
DAY 4
Set: 2
Reps: 25
Rest: 180s
DAY 5
AM
Sets: 3
Reps: 3
Rest: 70s
Load: 5RM
PM
Sets: 1
200
Reps: 10
Rest: NA
Load: 10RM
Ice Massage
DAY 6
Sets: 2
Reps: 25
Rest: 180s
DAY 7: Off
WEEK 8
Off completely from training the muscle group(s).
WEEK 9
DAY 1
AM
Sets: 3
Reps: 5
Rest: 70s
Load: 7RM
PM
Sets: 2
Reps: 15
Rest: 120s
Load: 18RM
Ice Massage
DAY 2
Sets: 2
Reps: 25
Rest: 180s
DAY 3
AM
Sets: 3
Reps: 3
Rest: 70s
Load: 5RM
201
PM
Sets: 2
Reps: 20
Rest: 180s
Load: 22RM
Ice Massage
DAY 4
Set: 2
Reps: 25
Rest: 180s
DAY 5
AM
Sets: 3
Reps: 10
Rest: 120s
Load: 12RM
PM
Sets: 6
Reps: 3
Rest: 90s
Load: 5RM
Ice Massage
DAY 6
AM
Sets: 2
Reps: 25
Rest: 180s
PM
Set: 1
Reps: 50
DAY 7: Off
Once you've completed week 9, you're officially a high-frequency protégé! If you

follow the program precisely as prescribed, and if you avoid failure (except on the
designated days) you'll have helped to beget a new revolution of hypertrophy training.
202
Who knows, maybe your newfound hypertrophy from the Perfect 10 program will
help you land your own "perfect 10." I believe that the sublime Marisa Miller is the
apotheosis of the other perfect 10!
The High Frequency Secret

by Chad Waterbury
Your Hypertrophy Training Sucks!
I'm bored as hell. Why am I bored? Because of today's hypertrophy (size) training
methods. Virtually all "modern" methods fall short of what I'd consider optimal for
fast and efficient results.
Indeed, no one has seemed to devise a training methodology that effectively

challenges our full adaptive capabilities in an intelligent manner. Sure, 5 x 5 and 10 x
3 parameters work well, but there's gotta be someone who "pushes" this hypertrophy
training steamroller along.
I'd venture to say that today's modern hypertrophy methods are no more efficacious
than the methods from decades past. Hell, if slow eccentric actions, 8-10 reps, 3-4
sets, and five days of recovery are what's best, then why do very few trainees build
muscle at an appreciable rate? I mean, come on, are we going to sit around for the
next five years and rehash the same old tired training methods?
Okay, so now some of you are pissed. You're pissed because either:
A. That's the way you train, and you're dogmatic.
203
B. That's what methods you write about or that's how you train your clients... and
you're dogmatic.
Fine. If that's the case, I've got a little experiment for you. Spend eight weeks training
your lats with all your favorite back exercises by using the slow eccentric, 8-10 reps,
3-4 sets, and five days of recovery shtick. Analyze your result.
Then, spend eight weeks training to be a gymnast on the rings. Hire a rings coach and
let him do his thing. He'll probably have you hanging from those rings almost
everyday and for hours each week. Compare the results to your "traditional" weight-
training parameters.
Luckily, I've witnessed such a phenomenon. Let me tell you, there's no comparison
between the results of these two drastically different training methods. A trainee who
spends eight weeks training on the rings will absolutely annihilate the results that the
traditional lat program induced.
So why are we still using the same old traditional parameters? Obviously, it's not an
issue of short-term, adaptive hypertrophy limitations (since significant lat hypertrophy
can be achieved by spending eight weeks on the rings); it's an issue of suboptimal
parameters that don't seem to get buried deep where they should be.
Where should they be buried? Next to Jimmy Hoffa. That seems to be the perfect
place.
Are You a Tempo Junkie?
We're currently inundated with enough additional parameters to complicate and

delude you into thinking that the results of modern methods must be better than days
of old. Counting the muscle action phases comes to mind. Honestly, has counting the
concentric and eccentric phases of your exercises enhanced your results? If it has,
you're one of the few.
Sure, counting rep tempos has probably forced you into different time under tension
set lengths, but that could've been easily accomplished with dramatic swings in
repetition parameters. Instead, the cerebral act of counting muscle action phases does
nothing more than clog up your neural tracts so there's less descending neural input
onto your precious motor neurons.
That, my friend, reduces your strength, plain and simple. And anything that reduces
your neural drive is disastrous for hypertrophy.
204
My Backpedaling
Now, I'm not here to tell you that all the modern hypertrophy programs are bunk.
Nope, I wouldn't even think it. If I pointed one finger at someone else, three fingers
would be pointed right back at me. But I will say that trainees aren't being pushed far
enough after their initial levels of strength and size have been built.
Let me pick on myself as an example. Let's say you're new to training and you follow
my Anti-Bodybuilding Hypertrophy Program. The results were good so you stuck
with the Waterbury thing. As such, you might've followed my Total-Body Training
and Waterbury Method programs. Then, once you wiped those programs off the slate,
you moved on to my Quattro Dynamo program.
Great! So you can take pride in the fact that you built up the frequency of stimulating
each body part from two sessions per week to four sessions per week. But what's
next? Do you switch to another program and repeat the cycle? Not if you're looking
for the most hypertrophy in the shortest time-frame. It's time to bump up the
frequency even higher!
Why Little Johnny Can't Train Like Arnold
Unfortunately, merely increasing your frequency of training each body part to, say, six
days per week, has fallen flat. Except for the few genetic anomalies (Schwarzenegger,
Columbu, and Haney come to mind), such high-frequency plans have left trainees
burned out, befuddled, and bemused.
Lee Haney training hard.
Why didn't the genetically average excel on such training programs? You know the
programs I'm referring to — we're all guilty of it. I'm talking about the programs in
trash newsstand muscle mags that mirrored one of the routines from a champion
bodybuilder (whether or not they actually trained in such a manner is another debate).
The novice trainee ripped open the magazine and was giddy as a schoolgirl when he
read through the routine. "This is what's going to make me huge and powerful," he
thought. But it didn't. I mean, it really didn't. Why?
205
Why Average Joe Can't Train Like Arnold
1) Excessive Initial System Shock
If you've been training each body part a few times per week with 3 sets of 8-12 reps,
you're going to be in über calamity when you start annihilating your muscles for six
sessions each week. Even though our skeletal muscle system is incredibly malleable,
we don't respond especially well to a prodigious burst of concurrent volume and
intensity.
Crippling levels of soreness and fatigue are sure to follow. Such a technique will often
leave you wishing that Weider dude never came knockin' at your scrawny door with
his ostentatious pics of Muscle Beach.
Bottom Line: You must build up your capacity to withstand high-frequency training
sessions.
2) Immutable Parameters
It's no surprise to me that those traditional competitive bodybuilding parameters never

worked for the average trainee, especially when you consider the lack of variance in
their training parameters. Oftentimes, these bodybuilders would perform six flat
barbell bench press sessions in the same week. That's not good. The central nervous
system and skeletal muscle systems respond well to varying levels of intensity and
volume (activity, in general).
In fact, it's pretty safe to postulate that our huge activity variances through evolution
has made this so. While we're adept at chopping down a tree one day; walking ten
miles the next; and sprinting from predators on the third day, we're not well-suited to
chop down a tree three days in a row. Our bodies like constant change. Therefore,
anyone who seeks to train with a high frequency should keep this evolutionary fact in
mind.
Bottom Line: You must constantly vary your training parameters (sets, reps, loading,
rest periods, and exercises) throughout the week to avoid burnout.
3) Excessive Training Intensity
You can't train with mind-blowing levels of intensity for any appreciable length of
time. Your nervous system just isn't capable of withstanding the stress. Why? Who
knows for sure, but I'd guess that it has to do, once again, with our evolutionary
demands. Do you think our ancestors were constantly screaming with effort and
intensity on a daily basis? I doubt it.
Instead, it's probably more likely that they only encountered high-intensity, high-stress
situations on an infrequent basis. Therefore, if you're training with incredibly high
intensities on a near-daily basis, you can assume that you're training in a manner that
the nervous and muscular systems aren't well-suited for, especially in the long-term.
Research — both in the lab and gym — demonstrate that our systems are more
206
efficient at recovering from wide variances in training intensities, not just high-
intensity training alone.
Bottom Line: Limit the amount of high-intensity work during each microcycle (i.e.,
avoid continuously training to failure with large loads).
4) Lack of Recovery Modalities
If modern hypertrophy training info has an advantage over old-school methods, it's
evident within recovery modalities. Many old-school bodybuilders did nothing more
than chug a few beers and masticate a few fowl in an effort to recovery from their
workouts. Why such a shitty post-workout ceremony? Because their genetic
predisposition negated any need to do otherwise.
We could only be so lucky. Now, we have a prodigious number of recovery aids, both
nutritional and therapeutic. Indeed, the incorporation of active recovery sessions, ice
massage, stretching, salt baths, electro stimulation, etc. will give you a lifetime worth
of recovery aids. When you consider high-quality protein powders, recovery drinks
such as Surge, creatine, and an overall increase in nutritional knowledge, it's easy to
see that we're definitely better off than our predecessors (in the recovery department).
Bottom Line: Both nutritional and therapeutic modalities are important for recovery
during high-frequency training.
The points above help explain why traditional, high-frequency bodybuilding programs
weren't effective for most trainees. But that's not the end of the story. There are a
number of other obstacles that must be conquered in order for virtually anyone to reap
the benefits of high-frequency training.
High-Frequency Observations
I've determined that a well-designed, high-frequency training plan is the most

efficacious route to maximum hypertrophy. I devised this maxim based on my
personal observations; my work with trainees on all levels of the fitness spectrum; and
an overall vision of the evolution of hypertrophy training based on skeletal muscle
research.
Indeed, the lats of Olympic gymnasts, the thighs of speed skaters, the calves of soccer
players, the upper backs of lumberjacks, and the forearms of mechanics have
effectively demonstrated that the key to accelerated hypertrophy fits within high-
frequency plans. In case you didn't thoroughly understand my examples, all of the
aforementioned people train the respective musculature with a very high frequency —
a frequency that few trainers, coaches, and writers dare recommend.
207
So where does that leave us? We've determined that the old bodybuilding magazines
have led us astray since the published programs were often excessive and poorly
structured. Furthermore, the issues of genetics and drugs played an important role. As
such, those who weren't created from a superior gene pool (or those who didn't want
to spend their weekends in Tijuana) were left with excessive room in their shirt
sleeves. So, how do we design a high-frequency plan that actually works for trainees
from all walks of life?
The answer is evident when we consider the superior muscular development of the
aforementioned ring gymnasts, speed skaters, etc. These people all have the following
in common with respect to the mentioned musculature:
1. They built up their capacity to withstand high-frequency training by training

through soreness.
2. They don't reach high levels of intensity (failure) on a frequent basis.
3. Their high-frequency training was limited to a few, specific body parts.
4. Their movement patterns constantly changed.
All four of these examples are important, but I'd venture to say that point #4 is most
important. The fact that these people are performing a prodigious number of
208
movement patterns that are rarely repeated is probably the reason why they're able to
train with such a high frequency. And it's probably the reason why hypertrophy of the
trained muscle group is higher with these individuals.
Let's use soccer players as an example. Think about a two-hour practice session for a
soccer player. How many different movement/contraction patterns are achieved within
a two-hour practice that consists of running around a playing field? Hell, I don't know
either, but I can tell you it's a huge number!
Then, let's say the next day consists of another practice. This two-hour practice
session would undoubtedly consist of different movement patterns, levels of intensity,
and overall volume. As such, it's much more difficult for soccer players to burn out a
specific movement pattern compared to a bodybuilder training an exercise such as leg
press calf raises. Any machine will mandate a movement pattern that's relatively
fixed.
Any time you're dealing with a fixed, or pseudo-fixed movement pattern, overuse
injuries are common — and that's not good for hypertrophy. Pair that with the fact that
running, jumping, stopping, and sprinting mandate many different contraction
patterns, levels of motor unit recruitment, and specific muscle recruitment.
Movement Variations are the Key
Okay, so what does this mean to a guy who's trying to build bigger pecs? It means that
you should make a diligent effort to "unfix" as many different chest exercises as
possible. Merely performing six flat-bench barbell bench-press sessions in a given
week is a poor attempt at high-frequency training. Such a relatively constant
movement pattern will induce a stimulus that's too similar to avoiding burnout and
overuse injuries.
Instead, you should strive to create your own exercises that are anything but
traditional in nature. That's exactly what I've done with my clients, and that's why my
clients reach their goals. How'd I do it?
Here's an example that illustrates my point. Let's say you're standing inside a cable
crossover machine. The pulleys are set on the highest position and you're gripping the
handles with your arms extended out toward the cable stacks with your palms down
(as if you're performing a crucifix). Now, with the arms kept relatively straight (soft
209
lockout) pull the handles down in front of you so your hands stop at a position that's
two inches away from your upper thighs.
Return to the starting position and pull down the handles so your hands stop at a
position three inches away from your upper thighs. Return to the starting position and
pull down the handles so your hands stop at a position four inches away from your
upper thighs. Continue with this technique until your hands stop at a position where
you no longer feel tension in your pectoral muscles. You should be able to get at least
ten different movement patterns out of this simple exercise!
Now, place the pulleys in the lowest position. Grip the handles and place your arms in
the original "crucifix" position. With your palms facing up and your elbows slightly
unlocked, pull your arms together and overhead so your hands stop at a position that's
approximately 75º relative to the floor. Return to the starting position and pull the
arms together so your hands end at a position that's approximately 70º relative to the
floor (even less would be better).
Continue this exercise until you no longer feel tension in your pectoral muscles. Once
again, you should be able to get at least ten different contraction patterns out of this
exercise.
Between both cable crossover exercises, you have twenty different contraction
patterns — that's twenty different chest exercises from this simple exercise alone!
Now do you see what I mean when I say that a little ingenuity goes a long way? Even
though each phase of pectoral adduction is similar, its variance is sufficient to provide
a slightly different stimulus to the muscles. That's how you excel with high frequency
training, and that's the trickiest part of all (i.e., sufficient variances in movement
patterns).
Note: The cable crossover example wasn't given to imply that such an exercise is all
that's needed for pectoral hypertrophy, nor was it meant to be considered a "new"
exercise. It was an example to show how many different movement patterns can be
obtained from one simple exercise.
What About Biomechanics?
210
Most trainers would say that the line of resistance (the cable) should accurately
match-up with the muscle fiber arrangement. Therefore, a cynical biomechanics
graduate would say that only a few of the ten movements accurately match-up with
the fiber arrangement of the pecs.
Even though it's true that matching up the line of resistance with the line of muscle
pull will recruit the most fibers, it's not necessary when you're training with a high-
frequency plan. In fact, it should be avoided.
Alterations in movement patterns are absolutely mandatory for the fastest rate of
hypertrophy. Think back to the soccer player example. How many of the reps (steps)
are performed when the resistance perfectly matches the contraction pattern of the calf
muscles? The only way the two could perfectly match is if the player was standing
straight up with the entire load (his body) pushing straight down. The fact that this
doesn't happen throughout most of a soccer game is clearly evident.
In other words, the key to inducing new levels of hypertrophy requires large amounts
of training frequency on a weekly basis. If you limit your exercise selections to the
few movements that simply match-up with the line of muscle pull, you'll incur
overuse injuries and local muscle overtraining. Variety is the spice!
High Frequency Training and You
Up to this point, I've focused on only one of the four elements that have helped soccer
players, gymnasts, speed skaters, and mechanics reap muscle specific hypertrophy
through high-frequency training. I focused on "variations in movement patterns"
because I feel that's primarily where the answer to this puzzle lies. Even if a trainee
used a relatively constant intensity (load) for each exercise, the variance in
movements alone would probably allow for high-frequency, hypertrophy success.
So now some of you are probably developing a clearer idea of my vision for the future
of hypertrophy training. I encourage all of you to first follow my Perfect 10 Training
program for your lagging muscle group(s). Once it's finished, you'll better understand
how powerful high-frequency training can be for hypertrophy.
But I've got a little homework for you. After the Perfect 10 Training program is
finished, start thinking of unconventional ways to train your underdeveloped body
parts. Put some rings up in your garage to hang from in order to build your lats, climb
a rope everyday to build your biceps and forearms, or practice soccer drills to build
your calves.
211
If you do any of these, you'll be well-suited to reap the benefits of my future
programs. Now, get at it!
Building Your Rep, Part I

by Chad Waterbury
Regardless of the profession in question, your "rep" (reputation) is usually what gets
you where you want to go. In the world of physique and performance enhancement,
building your rep is equally important, except that we're talking about an altogether
different type of "rep" here.
If a lifter builds up his rep, otherwise known as repetitions, he'll have more productive
sets, which in turn leads to more productive workouts. And this, of course, leads to
faster progress.
The Anatomy of Tempo Prescription
Within the last decade, an additional element has been added into workout
prescriptions: repetition tempo guidelines. This quantitative measure of rep speed has
reared its head in many forms. I've seen tempo prescriptions that range from two
numbers to four numbers.
For example, a 4/2 tempo prescription would relate to an eccentric or lowering phase
of four seconds with a concentric or lifting phase of two seconds.
In addition, tempo prescriptions such as 4/1/2/1 have also surfaced. This relates to a
four second eccentric, a one second hold in the stretched position, a two second
concentric, and a one second hold in the extended joint position with exercises such as
squats and presses. But this prescription has led to some confusion since the fourth
212
number actually represents a flexed joint position with flexion-based exercises (rows,
curls, etc.)
As such, a tempo prescription that represents three phases of a lift is what's often
recommended. Therefore, a 4/1/2 prescription relates to a four second eccentric, a one
second hold in the stretched position, and a two second concentric.
So, in the bench press that would mean lowering the bar to your chest in four seconds,
pausing with the bar at your chest for one second, and finally lifting it back up to a
two second count. Got it?
Initially, this tempo prescription seemed like a valid addition to a program's structure.
Many coaches and trainers (including myself) have utilized such a recommendation at
one time or another. I used to think it had some merit. After all, five reps performed
with a 3/1/2 tempo will provide a stimulus that's sufficiently different than five reps
with, say, a 1/0/1 tempo.
Much like "a calorie isn't just a calorie," a "rep isn't just a rep" if you consider the
aforementioned example. The former prescription would lead to the muscles being
under tension for 30 seconds compared to just 10 seconds. Obviously, that's a
substantial difference!
To take this a step further, it's pretty safe to postulate that one must utilize a
significantly lighter load with a 3/1/2 tempo compared to a 1/0/1 tempo. (Is my bias
beginning to shine through yet?)
Tempo Prescriptions: The Good?
It's no secret that most people are very dogmatic. As such, they don't like to change
what they're doing unless there's a damn good reason. Unfortunately, most people
don't know what a damn good reason is.
If I told you that the induction of near-death asphyxiation before a set would lead to a
better "pump," would you do it? (Okay, don't answer that.) But what if I told you that
the introduction of tempo prescriptions to your program would allow you to induce a
myriad of stimuli with a constant rep range?
In other words, you could train with only five reps/set for months and constantly
induce a different type of stimulus. Indeed, you could perform 1/0/2, 2/0/1, 3/1/2,
4/0/2, etc. that all recruit different motor unit pools due to the loads that must be
mandated with each tempo prescription. But is this quality beneficial?
Secondly, tempo prescriptions allowed coaches and trainers to have an "easier" way to
measure progress. For instance, if a trainee completes three sets of eight reps with 2%
more load, it's tough to ascertain whether or not the trainee actually improved if
tempo isn't considered.
213
But if this same trainee completed three sets of eight reps with 2% more load with the
same tempo, then it'd be safe to assume that the trainee progressed (obviously,
consistent rest periods must be taken into account too).
Lastly, trainees spend most of their time in the same rep ranges. The addition of tempo
prescriptions has effectively forced people to use different time under tension (TUT)
durations. Almost always, this related to a set lasting longer than the trainee was
accustomed to.
I've observed an interesting phenomenon in my years of training. Regardless of the

load, most trainees have a "pre-set" TUT that they're most comfortable with.
Therefore, whether I prescribe three reps or six reps, the TUT is very similar if tempo
prescriptions aren't taken into account.
So, the incorporation of tempo prescriptions led to these theoretical benefits:
1. More training options within a constant rep range.
2. An easier way to measure progress.
3. Different TUT ranges for dogmatic trainees, or an "overriding" of the TUT comfort
zone.
These three "benefits" are the reasons why I experimented with TUT prescriptions
over the years. In addition, they're very similar to the reasons I hear when a coach
attempts to defend TUT prescriptions. But is there anything to this TUT thing?
Tempo Prescriptions: The "Why?"
Any time I'm faced with a "new" way of doing things, I take the scientific approach.
What's the scientific approach, you ask? Being extremely critical. In fact, when I
started my graduate studies at the University of Arizona, my mentor told me that her
sole purpose was to turn me into a remarkably critical thinker.
Whenever we'd get into a heated debate over some aspect of neuroscience, she'd
usually respond to my reasoning with the simple, albeit effective, "Why?" Sure, the
"why" retort might be nothing more than an act of laziness employed by many
overpaid shrinks, but it often works exceptionally well in the world of neuroscience
and research. After all, there are enough unknowns within the realm of neuroscience
to fill Bill Gate's line of credit at the local Porsche dealership.
Therefore, when I critically analyze the incorporation of TUT prescriptions, I must

ask: why?
1. Why should the tempo of each rep be counted?
2. Why should trainees incorporate tempo prescriptions into their programs?
3. Why would the incorporation of tempo prescriptions be beneficial?
214
It might seem that I've already answered the above three questions with my previous
statements on the "goods" of tempo prescriptions, but when I first experimented with
tempo prescriptions, these "goods" weren't analyzed with a critical eye.
Instead, my statements were basically a rehash of what I've heard repeated from
various members of the TUT cult, and they're the reasons why I experimented with
tempo prescriptions in the first place. As such, it's time for me to give my current take
on the issue.
Tempo Prescriptions: The Opposite of Good
The consummate neuroscientist, Charles Sherrington, referred to the motor unit as the
"final common pathway" within the nervous system. This is because all neural
pathways that have to do with movement or posture converge on it.
For instance, when you decide that you're going to flex at the elbow, a "committee" of
brain areas communicate with each other to determine the precise (and necessary)
amount of descending neural input onto the motor units. (Note: The motor unit
consists of a motor neuron and all the fibers it innervates).
Therefore, if you're holding a pencil in your hand, the nervous system sends the
perfect amount of input down to the motor units that cause contraction of the biceps.
If this descending input wasn't perfect, you'd end up recruiting 90% of the total motor
unit pool — thus stabbing yourself in the eye.
When you consider this quality of movement control, it's immediately apparent that
the more descending input you have onto your lower motor units, the more force
you'll be able to produce. But, what in the hell does this have to do with tempo
prescriptions?
215
Counting Makes You A Wussy!
Whenever you follow a particular tempo guideline for a given movement, your brain
must constantly compare your actual speed with the intended speed. Therefore, you
must either a) count to yourself or b) have a trainer count out loud to you. In either
case, your brain is required to perform functions that are additional to just lifting the
damn load.
What does this mean? It means that the descending neural inputs onto your precious
lower motor neurons are reduced since your brain is performing additional neural
work to adjust and assess your tempo. This, in turn, reduces the amount of force you
can develop.
I've had a few trainees question the validity of this explanation. In an effort to stroke
my ego, I immediately have them perform a 3RM for the squat. Once they finish the
3RM, I let them rest a full five minutes before repeating the task. But the second
attempt requires an additional component: they must lift the original 3RM load while
counting backwards, out loud, from 100 in pairs (100, 98, 96, 94, etc.) You know what
happens? They can't lift the load for all three reps! Try it if you don't believe me.
The reason these poor, cynical bastards couldn't repeat the 3RM is because their
counting task was "robbing" neural processes from rushing down the descending
neural path to fire up the motor neurons. In fact, when I have trainees perform this
same test while counting backwards in series of 7, their strength decreases even
further.
Obviously, counting a 4 second negative isn't as cerebrally-challenging as counting

backwards from 100 by sevens, but it accurately demonstrates that the amount of
descending input onto motor neurons is reduced with additional cognitive activities.
Bottom Line: The first reason to avoid TUT prescriptions is that the counting action
reduces your maximal strength.
Use the Force, Don't Lose the Force!
The second reason why I'm not a fan of tempo prescriptions is that they usually relate
to slower muscle contraction* speeds. Before the incorporation of tempo
prescriptions, most trainees wouldn't even think of lifting a load for, say, three
seconds. It just didn't seem right. After all, how many times have you seen old footage
of Bill Kazmaier lifting a submaximal load slowly?
Now, I've been on my soapbox for years about the importance of fast muscle
contractions, but that's not to say that there's no place for anything else. The
incorporation of slower eccentrics, pauses, and supramaximal holds definitely have
their place within the iron game. What I'm trying to convey is the importance of
lifting a load as fast as possible.
216
The force/motor unit relationship has been effectively demonstrated in the
neuroscience community. But, all you really need to understand is there exists a
positive correlation between the speed of movement (force production) and motor unit
recruitment (i.e. the faster you lift, the more motor units you'll recruit). This is
obviously important when you attempt to produce as much force as possible.
Honestly, how many times have you said to yourself, "What can I do to decrease the
amount of force in my next set of squats?" Well, you probably haven't ever said that,
and in fact you'd probably assume that such a line of thinking is absurd. Guess what?
You are decreasing the amount of force your muscles can produce when you lift a
load slowly!
Is there ever a reason to lift slowly? Of course there is! It's called rehabilitation.
Whenever a joint is damaged, or whenever a movement pattern must be re-
programmed, slower concentric contractions are beneficial. But if you're training for
the most size and strength, you should strive to lift the load as fast as possible while
maintaining perfect control (form).
Bottom Line: The second reason to avoid TUT prescriptions is that they often lead to
slower than normal concentric contractions that reduce force production.
*Note: There's an ongoing debate about the term muscle "contraction" versus muscle
"action." I used to be one of the dogmatic punks who postulated that an eccentric or
isometric contraction should be referred to as a muscle "action." After all, I assumed a
contraction related to shortening, and if a muscle wasn't shortening then it couldn't be
contracting.
Luckily, the über-neuroscientist, Roger Enoka, knocked me over the head with a two-
by-four and subsequently yelled, "A muscle can only contract!" Therefore, I wisely
converted to the term "contraction" for all muscle actions.
The Solution
I often get asked questions from readers regarding their desire to perform different
TUT durations for a given exercise. For instance, here's a question I recently received:
"I've been performing sets with a TUT of 20 seconds. What tempo should I use when
aiming for a TUT of 40 seconds per set?"
My response is usually something along the lines of: Why do you seek to perform a
set that lasts 40 seconds? Honestly, ask yourself "why?" Are you thinking about it?
Good. Now that you've thought about it, what's your answer? Here are two of the
most common responses:
Inane Reason #1: Because a TUT of 40 seconds is great for hypertrophy and a TUT of
20 seconds isn't.
My Response: Really? According to who? And according to what literature? What's

your basis for such a statement?
217
Inane Reason #2: Because short duration sets are only good for powerlifters and
Olympic lifters.
My Response: With that limited thought process, please don't ever run for public
office.
Yeah, I had to resort to a harsh response in order to get your cerebral neurons fired up
while demonstrating my point. For those of you who follow tempo prescriptions,
before performing your next set, I want you to honestly ask yourself why you seek a
particular TUT.
Let's continue with the 40s/set TUT example. Here are two good reasons why:
Valid Reason #1: My sport mandates that I continuously maintain muscle activity for
40 seconds.
Valid Reason #2: It's beneficial to train with different TUT lengths for optimum
hypertrophy.
Since both of the above reasons are valid, let's use my previous information to find a
solution.
The solution to Valid Reason #1 is to utilize a load that allows you to continuously
perform muscle contractions for 40 seconds with fast concentric contractions. I have
no idea why trainers and trainees immediately associate longer TUT sets with slow
muscle contractions. If you lift a load quickly for 40 seconds, you'll recruit more
motor units and you'll develop higher levels of force with each rep.
Bottom Line: Athletes should seek to train with fast muscle contractions with a TUT
that matches the demands of their sport.
The solution to Valid Reason #2 is the incorporation of dramatic swings in repetition

parameters throughout your microcycle. If you perform sets with vastly different rep
ranges, you'll be forced to use a wide range of loading parameters that, in turn, recruit
different motor unit pools.
Therefore, you'll minimize CNS fatigue since you won't be able to continuously
bombard your neural and structural systems with heavy loads. And you'll build more
muscle since you'll be targeting different motor unit pools throughout the week. (This
allows bodybuilders to benefit from both myofibrillar and sarcoplasmic hypertrophy
responses.)
Since I don't prescribe rep tempos, I often prescribe dramatic swings in repetition
parameters. For instance, if I merely switched a trainee from 3 reps per set to 5 reps
per set, it wouldn't be significant enough to change the TUT. That's precisely the
reason why I recommend set/rep combinations such as 10 x 3 and 3 x 15 — there's a
big TUT difference, even when tempos aren't considered. Therefore, my parameters
effectively offset the reduced descending neural input by significantly varying the
set/rep parameters throughout the microcycle.
218
Bottom Line: Force your muscles to perform different TUTs through the incorporation
of vastly different rep ranges instead of slower concentric contractions.
Thanks to my mentor, I've also learned that none of my solutions would be sufficient
if I couldn't also address the original reasons why TUT were considered valid.
Therefore, my last obstacle is to tackle the three original "benefits" of TUT
prescriptions.
Rebutting the "Benefits" of Tempo Prescriptions
Benefit #1: More training options within a constant rep range.
Rebuttal: It's always been ambiguous to me why a trainee would seek to remain in the
same rep range for an extended period of time. After all, since "a rep isn't just a rep," a
five rep set with a 4/0/2 tempo and a five rep set with a 1/0/X tempo are two
completely different animals. (X means "explode.") Indeed, each mandates vastly
different levels of force and motor unit recruitment.
I can't tell you how bemused I get when I hear a strength "guru" say that a set with 1-5
reps primarily leads to neural enhancement with minimal growth potential. Why does
this tar my hide so much? Because these same strength coaches often recommend
tempo prescriptions such as 4/0/2 for this "neural enhancement" range. This is
duplicitous behavior at its best.
Therefore, a five rep "neural focused" set with a tempo of 6 seconds per set puts the
muscles under tension for 30 seconds. So that must mean that a set that lasts less than
30 seconds should primarily lead to neural enhancement too, right? So what happens
if a trainee performs 10 reps (the classic "hypertrophy" range) with a tempo of 1/0/1?
That's a TUT of only 20 seconds, yet it's considered a "hypertrophy" range. Are you
confused yet?
I once asked a member of the TUT cult to explain this confusion. He responded, "The
load is higher with the five rep set compared to the ten rep set. Therefore, the five rep
set leads to greater neural enhancement."
Now, I'm no mathematical genius, but I think it's pretty safe to assume that I could lift
a larger load for 20 seconds compared to 30 seconds. Pair this with the fact that larger
loads recruit more motor units, and greater motor unit recruitment leads to a larger
hypertrophy response.
In other words, you can handle a larger load for 20 seconds compared to 30 seconds
— the number of reps doesn't matter. Are you even more confused? Good, then you're
ready for the take-home point.
Bottom Line: Don't waste your time searching for a quantitative relationship between
rep tempos, TUT ranges, and hypertrophy/neural enhancement.
Benefit #2: Tempo prescriptions provide an easier way to measure progress.
219
Rebuttal: I've experimented extensively with slower rep tempo prescriptions. One
element of tempo prescriptions that tickled my fancy was in the ability to easily
measure a trainee's progress. I'd have my client perform 5 x 5 with a 3/0/2 tempo with
a 315 pound load. The next session, I'd add an additional 2%. If the client could
perform the parameters with the same tempo, I knew he'd improved.
But then I began to critically analyze what I was doing. Sure, he could perform better
at a 3/0/2 tempo, but did it carryover to the "real" world. I found very little correlation
between the ability to lift higher loads with slow concentric contractions and the
demands of sport and life.
This isn't to say that there was no carryover, just that the carryover was higher when
my clients started performing all shortening phases as fast as possible. After all, I
know of no event that mandates a muscle shortening phase that lasts two full seconds
with a submaximal load. If you find one that doesn't involve sitting and moving chess
pieces, let me know.
Bottom Line: Unless you seek to perform slowly, there's no need to monitor the
progress of muscle contractions that are any slower than "as fast as possible."
Benefit #3: Different TUT ranges for dogmatic trainees, or "overriding" the TUT
comfort zone.
Rebuttal: I'm going to close out my position on the TUT prescription issue by saying
that it did force people to train with longer set durations. That was a good thing. In
fact, many trainees still use TUT prescriptions because they did progress with the
addition of such parameters.
But I'm here to say that it could've been easily accomplished with dramatic swings in
repetition parameters. Instead of switching from 3 x 12 to 3 x 15, they should've been
switching from 3 x 12 to 10 x 3.
But along with TUT prescriptions forcing trainees into different set lengths, it also
caused many to start performing the muscle shortening phase more slowly. That
wasn't a good thing. I currently see no reason to perform a shortening phase (outside
of rehabilitation settings) with a tempo any slower than "fast controlled." If you lift a
load any slower than you're able to at any given moment, you're creating a motor
pattern that's efficient at slow tempos.
Unless you seek to perform slowly in the real world, I suggest you don't reinforce the
pattern. Also, slow concentric contractions with submaximal loads reduce the amount
of force that you're able to produce at any given moment. Unless you seek to develop
lower levels of force with each rep, I suggest you bump up your muscle shortening
speed.
Conclusion
220
It should be mentioned that the incorporation of tempo and TUT prescriptions did
prove useful since it forced many coaches, trainers, and trainees to take a closer look
at their training parameters. In addition, tempo and TUT prescriptions created more
questions than they answered (and that's always beneficial when you attempt to move
an industry forward).
Now you know why I no longer give tempo prescriptions within my programs. Sure, I
could've easily remained on the bandwagon and included them, but who wants to read
the letter X (read: as fast as possible) for the concentric phase of every exercise?
Maybe I'm just lazy.
In Part II, I'll show you some ways to enhance your rep in order to accelerate your
physique and performance goals! Stay tuned!
Building Your Rep, Part II

by Chad Waterbury
In Part I of this two-installment series, I outlined the reasons why I'm not a fan of
tempo prescriptions. Now it's time to take a closer look at the smallest functional unit
of training parameters: the repetition. If you build your repetition quality, you'll reap
more gains from your workouts. That's definitely a good thing!
The rep is probably the oldest element of all exercise variables. This is because old-
time lifters often focused on nothing more than increasing the number of reps with
each set, or reaching a target rep number with a particular load. It really was as simple
as that. Hell, they didn't even think about tempo. As you now know from Part I, the
fact that they weren't thinking about tempo allowed them to develop higher levels of
force.
Now it's time for me to make you think about new ways to perform more effective
reps!
Breaking Down Your Rep
Before addressing the ways that a repetition can be improved, it's first necessary to
breakdown the rep into its components. The repetition can be separated into three
primary phases:
Phases of Muscle Contraction
1. Eccentric — The phase that consists of the muscle lengthening against resistance
(aka the negative).
221
2. Stretch/Reversal — The phase where the muscle contraction is reversed that
embodies the stretch-shortening cycle.
3. Concentric — The phase that consists of the muscle shortening against resistance
(the lifting part.)
Therefore, in order to reap the most benefit of any repetition, each phase should be
catered to your intended goal(s).
Methods to Maximize Each Repetition Phase
Eccentric Phase: This phase of contraction is best associated with myofibrillar damage
and subsequent delayed-onset muscle soreness (DOMS). Anyone who's embarked on
a program that mandated slow eccentrics definitely knows what I'm talking about.
Out of all forms of muscle contraction, the eccentric phase is the most widely
researched. While I'm not here to review all pertinent research regarding eccentrics, I
will tell you that no one questions the notion that eccentric-accentuated training
regimes result in huge amounts of soreness/stiffness.
Oftentimes, this soreness deludes trainees into thinking that it must be the most
beneficial phase to build size/strength. My empirical evidence shows otherwise. Two
of the more interesting observations I've made over the years are:
1. Slow eccentric-accentuated training does not induce more hypertrophy than

medium-paced (controlled) contractions.
2. Strength gains in the eccentric phase don't effectively transfer to the concentric
phase of contraction.
Based on these two points, I don't recommend slow eccentrics for size or strength. But
slow eccentrics aren't useless; they're just overrated. If you accentuate the negative
phase, you'll induce prodigious levels of soreness/stiffness that'll effectively keep you
out of the gym for an extended period of time. But if you want the fastest results, you
best find a way to make frequent trips to the gym during the week.
Successful training programs aim to control fatigue. Slow eccentrics accumulate

fatigue faster than any other phase of contraction. Therefore, eccentric-accentuated
training should be minimized or avoided.
So, the eccentric phase of your rep should consist of a controlled contraction that lasts
no longer than 2 seconds. Generally speaking, a 1 second eccentric works well for
shorter range of movements (bench press, rows, and dips), while a 2 second eccentric
works well for longer range of motion movements (squats and deadlifts).
But these values represent the higher end of my training prescriptions. Oftentimes, I'll
have my clients perform the eccentric phase even faster. In any case, you shouldn't
count the duration of the phase. If you do, you'll lose strength. Stay focused on
moving the load!
222
I must make it clear that I do consider the eccentric phase to be necessary for
maximum size and strength gains. Indeed, a 1-2s eccentric contraction is enough to
reap the benefits that the phase has to offer. But what I don't recommend are
eccentric-accentuated parameters that involve excessively long lengthening
contractions (4s, 5s, 6s, etc).
After all, if the eccentric phase was as "magical" as many coaches claim, then
negative-only training regimes would develop high levels of size/strength — but they
don't. Therefore, you shouldn't eradicate the eccentric phase; but you should minimize
it in order to control fatigue.
Eccentric Phase Bottom Line: Limit the duration of eccentric contractions to 2

seconds when training for size/strength. But don't count, just control!
Stretch/Reversal Phase: This phase of contraction is best associated with the stretch-
shortening cycle (SSC). The SSC is a combination of eccentric and concentric
contractions that converge to form this extremely complex phase of action.
One of the most important elements within this phase is the transfer of stored elastic
energy to the concentric contraction. Indeed, it appears that the stored energy within
the eccentrically-stretched muscle-tendon complex transfers into more powerful
concentric contractions.
This is precisely the reason why you squat down and reverse quickly when attempting
a max vertical jump. If you squatted down and held the position for 5 seconds, you'd
dissipate this stored energy and your max vertical jump would suffer. But, if you seek
strength and size, there's a place for both SSC-accentuating and SSC-dissipating types
of contractions.
SSC-accentuated training takes advantage of the SSC by allowing you to develop

higher levels of force during concentric contractions. In addition, it appears that SSC
training helps stiffen the muscle-tendon complex, thus allowing more stored elastic
energy to transfer to the concentric contraction. Athletes respond especially well to
this type of training since most sports mandate quick reversal muscle contractions
(think of a tennis player, football player, basketball player, etc).
SSC-dissipation training is intended to offset the stored elastic potential that transfers
during the SSC. Why would you want to minimize the SSC? First off, powerlifters
must be able to briefly hold a squat or bench press at the point of reversal. Therefore,
if they don't strengthen this specific phase of contraction, they'll be unable to reverse
the movement once the lift signal is given. If you constantly blast through the reversal
phase, you'll be unable to hold the load for 1-2 seconds during a powerlifting
competition.
Second, bodybuilders can benefit from dissipating the SSC in order to recruit more
motor units. Once the stored elastic energy has dissipated, the muscles must work
harder to lift the load.
223
Certain stubborn muscle groups such as the calves are extremely efficient at storing
potential energy during the reversal contraction phase. So, if you want to build bigger
calves, you must force them to work harder and not "cheat" with this stored energy.
Therefore, it's often recommended to hold a calf stretch for 5 seconds before
performing a concentric contraction.
Obviously, this information isn't limited to calves. In order to force the muscles to
work harder during any exercise, it's recommended that certain phases of your micro-
or mesocycle should focus on dissipating the stored elastic energy during the SSC.
For most muscle groups, a 2-3 second hold is sufficient to dissipate the stored elastic
energy (calves require more time to dissipate the energy due to the Achilles tendon). If
you incorporate these static holds into your program, you'll build more muscle. In
addition, it provides a nice change of pace during training.
Unfortunately, it's tough to perform this hold without counting (and you all know
what I think of counting during a muscle contraction). Therefore, I suggest you count
the intended hold duration for the first rep, and then use your own judgment with each
subsequent repetition. You'd be better off focusing your neural processes on "holding
the hold" instead of losing strength while attempting to have each hold last for a
precise duration.
During the times when you must count, I suggest you count forward, not backward.
The reason? It's much easier to count forward since we've done it so many times.
Therefore, the amount of additional "higher computation" that's necessary is
negligible.
For example, if I want my clients to hold the stretch position for three seconds, I'll
have them count 1..2..3 before yelling the word "up"! The addition of the word "up"
has a powerful psychological effect on lifting the load. In fact, when I attempt a
maximal set, I'll forcibly say "up" to myself immediately before I lift the load.
Stretch/Reversal Phase Bottom Line: Alternate between periods of fast reversal

muscle contractions, and 2-5 second holds. When you must count, count forward.
Concentric Phase: This phase of contraction is associated with shortening of the
224
muscle fibers. I consider the concentric (lifting) phase to be the most important phase
of contraction.
Why? First, it's naturally the weakest phase of contraction. It's been demonstrated that
athletes can perform eccentric contractions with up to 160% of their 1RM, while even
higher numbers have been demonstrated with isometric contractions.
Second, the concentric phase is the most difficult phase to strengthen. Isometric
contractions usually induce the fastest rate of strength improvement (even though the
strength enhancement doesn't transfer into the entire phase of contraction), and the
negative phase also appears to develop faster than the concentric phase.
If you want to enhance size and/or strength, you must train your weakness. In
reference to the entire repetition, the concentric phase is the weakness, so we must
make a diligent effort to enhance it. After all, how many times have you heard a
powerlifter say, "I could lift it; I just couldn't lower it!"
I can sum up my position on the concentric phase with one statement: lift as fast as
possible while maintaining control. If you seek size/strength, that's absolutely all you
need to understand about the concentric phase. Any speed less than "as fast as
possible" creates a level of force that's lower than your neural/muscular systems are
capable of developing at that moment.
Lifting slowly to build muscle and strength is akin to driving 20mph in an effort to
become a better NASCAR driver. Except for periods of rehabilitation and motor
reprogramming, lift as fast as possible!
Concentric Phase Bottom Line: Unless you're in physical therapy or have joint
problems, perform the concentric phase as fast as possible while maintaining perfect
form and control.
Additional Points
1. With loads larger than 85% of 1RM, it's extremely difficult to perform the
concentric phase with a fast tempo. What's important is the effort to move the load as
fast as possible. Even though the actual speed will be slow, the effort to move the load
should be fast.
2. Isometric holds during the reversal phase of the contraction shouldn't be performed
during every workout. You should take advantage of both SSC training methods
(accentuation and dissipation). Therefore, if you train your chest twice per week, one
workout could consist of fast reversals while the other could consist of 2-5 second
holds.
3. This information isn't a free ticket to use poor form! My colleague Alwyn Cosgrove
has recommended tempo prescriptions for those who have poor form. I agree. But I'm
assuming that T-Nation readers already have proper form and understand the
importance of it.
225
Conclusion
Hopefully, you now have a better understanding of the repetition. I want to reiterate
my original point in writing these articles: counting repetition phases is focusing on
the minutia of training. All you really need to understand is that you should control
the lowering, hold the stretch phase a few seconds every other workout or every other
week, and lift as fast as possible.
You know why a cop asks you to count backwards while standing on one foot during
a sobriety test? Because it's more difficult to perform motor tasks when your mind is
distracted by counting. It's true! Therefore, why would you do the same during your
workout?
Lift heavy and lift fast, and leave the counting to the drunkards!
10 x 3 For Fat Loss

by Chad Waterbury
The Magic of 10 x 3
My name seems to be synonymous with the 10 x 3 training method. In fact, when I

first ran into John Berardi at a Piggly Wiggly in Shreveport, he said, "Hey, aren't you
that 10 x 3 guy?" I carefully placed the jumbo-sized container of Ben & Jerry's Phish
Food back into the freezer and replied with a nod.
Believe it or not, I did invent the 10 x 3 training parameters. I also invented the steam
engine, the light bulb, Post-it notes, twist ties, nipple tassels, and the Internet.
Ah hell, I've gotta come clean: I didn't invent the 10 x 3 training method, but I believe
I helped make it more popular. Indeed, it's one of the most effective set of parameters
I've ever used, and the percentage of my clients who respond well to it is higher than
any other method I prescribe.
What's so damn special about doing ten sets of three reps anyway? Honestly, I don't
know, but the loading/volume combination seems to hit a "sweet spot" with most
lifters. Whether the effectiveness is due to the sets, reps, loading, or rest periods is
beyond what I'm willing to figure out, but it works — hella good.
But Does It Work For Fat Loss?
Oftentimes, when an advanced trainee hires me to add muscle, I'll start him on the 10
x 3 system by using compound exercises and medium-duration rest periods. His
226
eating plan would consist of slightly above maintenance calories and the frequency of
training would be 2-3 times per week, per body part.
Surprisingly, it wasn't until last year that I started experimenting with 10 x 3 for fat
loss. Although I'd been using the system for over five years, I always avoided 10 x 3
with my clients who wanted to drop to single digit body fat. Why?
First off, trainees often get very sore when they embark on the 10 x 3 method. This
soreness is usually due to them performing a set/rep volume that's larger than they're
accustomed to with about 80% of 1RM (one rep max). After all, most trainees equate
larger loads with lower volumes (3 x 3, 5 x 3, etc.).
Second, I often prescribed a load that caused my clients to be at or near failure during
the last rep of the last set. This loading prescription often induced considerable fatigue
accumulation (not bad for hypertrophy, but not good during dieting phases).
Third, I usually prescribed a progression that consisted of a 2-3% load increase with
each subsequent workout. Anyone who's been on a fat loss eating plan knows how
difficult it is to gain maximal strength while in such a deprived state.
Finally, I figured the combination of loading, frequency, and fatigue accumulation

was excessive for anyone trying to lose fat. Nevertheless, I decided to address the 10 x
3 and fat loss issue. So, I pulled out the ol' thinking cap and went to the drawing board
to find a solution.
Basically, I was looking for an effective "middle ground" that would take advantage
of the highly effective 10 x 3 system, while managing the fatigue factor since hypo-
maintenance eating plans impede performance and recovery. What I discovered was
incredible, but it took some work.
227
Modifications for Rapid Fat Loss
The first issue I needed to address was loading. Even though a load of 80-85% of
1RM was great for hypertrophy, it needed to be adjusted during periods of restricted
calories. I knew I needed to keep the load as high as possible to preserve maximal
strength, but I didn't want to push the intensity level too high. Therefore, I discovered
that a loading of 75% of 1RM, or a 10 repetition maximum was ideal.
Second, the cardiovascular demand of the workout needed to be enhanced. Yes, I

know, weight-training doesn't burn many calories, but that doesn't mean that steps
shouldn't be taken to increase caloric expenditure. As such, I shortened the rest
periods from 70-90 seconds to 30-45 seconds.
Third, a frequency of three sessions per week, per muscle group, was excessive for a
fat loss plan. Sure, I could've decreased the loading and increased the rest periods to
offset fatigue, but such steps would have altered the true magic of 10 x 3. So, I opted
to decrease the frequency of training each body part to twice each week.
Finally, I knew a loading progression of 2-3% per workout wouldn't work. It was too
much for any dieting trainee to handle. During the periods I experimented with such
loading progressions, the trainee only lasted about two weeks before he was burnt.
And that's not good.
So I chiseled away at the loading prescriptions and realized that a hybrid progression
plan worked best. One workout would consist of decreasing the rest period; the other
workout would consist of increasing the load, albeit 1.5 to 2%.
228
Abs and Cardio
I already came clean regarding the 10 x 3 invention, so I'll take it one step further: I
despise cardio and ab training. Yep, I've got nothing but rancor for either one. Now,
that doesn't mean that a program shouldn't include either (it should), but it's not
necessary to run for 45 minutes or perform a zillion crunches. To perform either is an
act of futility if you're trying to get your six-pack out of the freezer. Long-duration
cardio will eat up muscle and crunches are little more than a waste of time.
You wanna get lean? Then you best find an effective weight-training program and
adhere to one of the many outstanding eating plans here on T-Nation. You want a
California beach midsection? Stick to compound exercises. Squats, deads, chins, and
overhead presses will provide more than enough stimulus to develop the abdominal
region to fitness model status.
If such exercises didn't work, I wouldn't say it. After all, I could make some serious
coin if every other article I wrote was devoted to ab training. Unless you're a
powerlifter, there's no need to isolate them within your routine.
Side Rant: If you're one of the masochists who lives for waking up to sore abs, do the
following: perform 5 x 5 pull-ups with a heavy dumbbell between your feet.
Okay, now that my little schoolgirl screaming fit is over, I'll tell you that it's beneficial
to increase your heart rate with high-intensity energy system training. That's why I've
included a fat-burning "booster" phase within this program. Exercises such as sprints
and rope jumping have induced the largest levels of fat-burning within my gym. You'll
do both during this program.
The novelty of this program is evident within the progression plan. Be sure you
adhere to the prescription that follows the workout. Here's the plan you've been
waiting for!
The Program
Day 1
Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or
Decline Bench Press
Sets: 10
Reps: 3
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method
remains constant throughout the program.
229
Hack squat starting position (elevated heels optional)
Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes
Day 2
Rope Jumping
Day 3: Off
Day 4
Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing
Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM
230
Dumbbell Military Press
Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
231
Day 5: Off
Day 6
Rope Jumping
Day 7: Off
Day 8
Repeat Cycle
Perform this program for 4 weeks.
Progression
Day 1
Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the
load by 1.5 to 2% on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each

subsequent workout.
Day 2
Rope Jumping — Increase the duration by 60 seconds.
Day 4
Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest
periods by 5 seconds on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each

subsequent workout.
Day 6
Rope Jumping — Increase the duration by 60 seconds.
Get To It!
I've been hemming and hawing with myself in order to devise a snappy, catchy ending
to this article. But I don't want you to wait another second before starting this routine.
So get to the fat-burning and don't forget about your eating plan!
232
8 Weeks to Monster Shoulders
by Alwyn Cosgrove and Chad Waterbury
Showdown
The setting: High noon, a British pub somewhere in Santa Monica.
The players: Alwyn Cosgrove, the Scottish strength and conditioning terror now based
in California, and Chad Waterbury, the gunslingin' performance guru from Arizona.
The shootout: The two sought-after trainers had met to throw down on the topic of
training methodology. This meeting could have ended in two ways: in a head busting
barroom brawl or in the formation of a new alliance.
After much heated debate (and not a few pints of ale), something became very clear:
both strength experts began to realize that their underlying values, methods, and
philosophies had much in common. They quickly learned that the other had something
very valuable to offer. Indeed, the sum of these voices appeared to be much greater
than the individual parts.
As the afternoon came to a close, Cosgrove and Waterbury built a bond held together
by the most powerful adhesive agent of all: respect. You're about to embark on a
shoulder building routine from two of the top players in this field. Get ready to test,
repair, and monster-size your shoulders!
Cosgrove Jumps Into the Ring
Shoulder training is interesting; it's one of the most popular subjects in fitness and
bodybuilding magazines. Shoulder rehabilitation is also interesting; it's one of the
most talked about orthopedic issues in the rehabilitation industry. Even here on T-
Nation, the most talked about injuries seem to be shoulder girdle related. Hmm, could
there be a link? I think so!
The shoulder girdle is subject to frequent injuries partly because of strength

imbalances around it (i.e. people use more volume and more load when they bench
press than when they do any type of rowing). Improper loading parameters when
training the shoulder directly is another factor leading to frequent injury.
In an attempt to circumvent shoulder problems, it's important for you to determine

whether or not your shoulders are healthy enough to be loaded. Physical therapists
have a ton of evaluation tools they use to determine what exactly is injured. However,
most of us don't see a PT until we're already banged-up.
What Chad and I devised is a method for screening your shoulders to determine
whether or not you're ready for loading. In other words, are you an injury waiting to
happen?
233
If you fail the following screens (taken from Gray Cook's Functional Movement
Screen), start with Phase I of the program. If you pass with flying colors, start with
Phase II. If in doubt, start this program with Phase I. In doing so you'll be sure to reap
the greatest benefits from the program.
Quick Fiery Scot Aside: The popular term for routines similar to the following Phase I
is "prehabilitation." This is a bullshit term that fitness professionals have come up
with to mean "injury prevention."
I fucking hate that term. It implies that there's something different about this type of
training, and that all other forms of training are "injury promoting." As a fitness coach
I feel all training should be aimed at preventing injury!
Big Rocks Theory
Before we start, a quick story:
A professor addressed a group of business students. He pulled out a one-gallon Mason

jar and set it on the table. Then he produced a dozen fist-sized rocks and placed them
into the jar. The professor asked, "Is the jar full?"
"Yes," the group said.
Next, he reached under the table and pulled out a bucket of gravel. He dumped the
gravel in with the big rocks and shook the jar. He asked, "Is the jar full?"
By this time the class was on to him. "Probably not," one student answered.
Then the instructor reached under the table and grabbed a bucket of sand. He dumped
the sand, which went into all the places between the rocks and the gravel. He asked,
"Is this jar full?"
"No!" the class shouted.
Next, he grabbed a pitcher of water and poured it into the jar until the jar was filled to
the brim. He said, "The truth this illustration teaches us is this: If you don't put the big
rocks in first, you'll never get them in. Put the big rocks in first."
The Theory Applied
It's important to understand that when any strength coach talks about specialization
routines, he's honestly talking about the "water in the jar." The big rocks – squats,
deadlifts, rows, etc. – should all still be mainstays in your program.
I believe that if a program contained squats, deadlifts, chins, dips, rows, presses,
extensions, and curls, it would likely give you a 100% improvement. However, doing
squats and deadlifts alone would likely be responsible for 50% of that improvement.
234
So, before you get into our routine, make sure the big rocks are firmly in place!
Screening Tools
Mobility Test: First, we start by measuring the length of your hand by using the
distance from the bony part on the outside of your wrist to the tip of your middle
finger. Now make a fist and put your thumb inside.
Reach over your shoulder and down behind your head with your right hand, and
around your back and up with your left hand. We then measure the distance between
the fists. Perform on both sides.
A perfect score ("A") would have your fists within one hand length. A "B" score
would have your fists within one-and-a-half hand lengths. A complete "you suck"
score would have the distance outside of one and a half hand lengths.
Active Impingement Test: Place your hand on your opposite shoulder and try to point
your elbow upward without your palm leaving contact with your opposite shoulder. If
you can't break parallel with the floor or the movement causes pain, you fail the test.
(Interestingly, some guys will get pain; others will have no pain, but a poor range of
motion or ROM. It's as if their bodies won't allow them to go into the painful ROM.)
235
"Dude, I failed. What does this mean?"
First of all, the very fact that we've identified a potential problem has probably saved
you. But why did you get a poor score? There are a few reasons.
In sports, there's a widely-held belief that external rotation with overhead athletes is
gained at the expense of internal rotation (the previous test addressed both). There's
also the typical bodybuilder postural changes (i.e. rounded shoulders, forward head
posture) caused primarily by overdevelopment (shortening) of the pecs and lats in
relation to their antagonists. A "you suck" score may indicate some problems in
movement of the scapula and thoracic spine.
Phase I: The Program
Phase I is designed to address any shoulder problems that might exist. You might be
surprised that this workout is challenging! If you failed the above test, do not skip this
routine (unless you're excited about making your orthopedic surgeon's Mercedes Benz
payments).
Daily mobilization work: Sit in a chair that comes up to the middle of your back. Put
your hands behind your head, lift your elbows to the ceiling, and bend backwards over
the back of the chair. Using the chair as the fulcrum, you'll develop thoracic
extension. The thoracic extension exercise should be performed for 10 repetitions,
every 2-3 hours.
Pre-Workout: Thoracic mobilization work on the foam roller (same as above only
lying supine across a foam roller).
The Workout
236
A1: Reach, Roll and Lift (in "rock" position below)
Sets: 2
Reps: 5-10
Rest: 10 seconds
Note: Pause 2 seconds at contraction
Position: "Rock" position – Chest on your thighs, glutes on your calves, and hands
reached out flat and facedown. Head should be down.
Movement: Slide one hand out as far as possible and externally rotate hand so palm
faces ceiling. Lift arm upward without the chest moving away from thighs. Return to
starting position and switch sides.
Start Reach
Roll and Lift
A2: Dumbbell External Rotation
Sets: 2
Reps: 10 (each arm)
Rest: 10 seconds
Note: Pause for 2 seconds, three times during the negative phase of contraction.
237
A3: L-lateral Raise
Sets: 2
Reps: 10-12
Rest: 90 seconds before repeating A1/A2/A3
Note: Pause for 2 seconds at contraction. Because of the forward position of the
dumbbells relative to the torso, this variation of the lateral raise stresses the rotator
cuff more effectively.
238
B1: YTWL
Sets: 2
Reps: 8-12
Rest: 0 seconds between variations
Note: Pause for 1 second at contraction
239
Y
240
L Part I
L Part II
B2: Seated Cable Row with Rope to Neck
Sets: 2
Reps: 12-15
Rest: 90 seconds before repeating B1/B2
Note: Pause for 1 second at contraction
241
C: Push-up Plus on Swiss Ball
Sets: 2
Reps: 15
Note: No pause at either stretched or contracted position. This is just a push-up

performed with your hands on the stability ball; however, at the end of the rep (the
"plus" position), the shoulder blades should be pushed as far forward as possible.
D: Static Stretching of the Lats and Pecs
242
Sets: 2-3
Duration: 30-60 seconds
Note: Progressively increase duration
Additional Points
1. This program should replace your regular shoulder workout for the next four
weeks.
2. Perform the workout every five days, before any other exercises.
Now that your shoulders have been effectively primed for size, strength, health, and
performance, it's time to move on to Phase II.
Phase II: Enter Waterbury
Apparently, no one seems to be satisfied with their shoulder development. How can
such a provocative statement be made? Because shoulder training articles are hugely
popular!
Think about it, if most trainees were satisfied, they wouldn't continuously seek out
programs to build the size, strength, and health of their shoulder musculature.
Obviously, this issue needs to be addressed.
Most trainees haven't built up their shoulders to respectable proportions because they
lack complete understanding of structure and function. Indeed, structure determines
function. And a thorough understanding of function will delineate what muscles
should be worked, and how. Therefore, the issue of shoulder structure and function
must be first addressed to help you tackle your underdeveloped, shoulder training
woes.
Structure and Function: A Complex Issue
To say the shoulder joint is relatively complex is a lot like saying Elisha Cuthbert is
kinda hot. A better way to say it would be this: The shoulder region represents the
most complex joint structure in the human body! That's why biomechanics refer to the
region not as the shoulder joint, but as the shoulder complex.
Such structural complexity is necessary to allow you to perform a plethora of

movement patterns. It's much more complex than other joints that are notorious for
sidelining your efforts. Think of the knee joint: what can it do? Basically, it can flex or
extend. Now think about the shoulder joint: what movement patterns can it induce?
Are you running out of movements? Good, then it's time for your lesson.
The shoulder complex is comprised of three segments: the scapula, the clavicle, and
the humerus. These segments are controlled by the following structures: the
243
scapulothoracic (ST) joint, the sternoclavicular (SC) joint, the acromioclavicular (AC)
joint, and the glenohumeral (GH) joint.
Some joint experts also include the coracoacromial arch (also known as the
suprahumeral joint) when describing the shoulder complex. But we'll stick to the first
four structures for the sake of simplicity. It must be mentioned that it's very difficult to
separate the functions of each structure since much overlap occurs during movement.
Nevertheless, here goes.
ST Joint: The ST joint moves the scapula in the following ways: elevation-depression,
abduction-adduction (protraction-retraction), and upward-downward rotation.
SC Joint: This joint is particularly important since it's the only structural attachment,
via the clavicle, between the scapula and the rest of the body. The SC joint performs
the following clavicular functions: elevation-depression, protraction-retraction, and
rotation.
AC Joint: The AC joint attaches the acromion of the scapula to the lateral clavicle.
While some discrepancy exists regarding the function of the AC joint, Morris'
observations seem to be most consistent with other experts. Therefore, the AC joint
appears to induce scapular rotation, winging, and tipping (1). Basically, the AC joint
allows the scapula to stay in line (move) with the curvature of the ribcage during arm
movements.
GH Joint: The GH joint is located between the head of the humerus and the glenoid
fossa of the scapula. This joint is the site for much pathology such as degeneration
and derangement. In fact, many experts consider the GH joint to be a sloppy
arrangement since it can wreck havoc on your shoulder health.
Ever heard of the rotator cuff? I bet you have. And you're probably familiar with it
since its role is to stabilize the nasty GH joint. Therefore, your rotator cuff must be
iron-clad to protect this volatile structure.
244
All four of the aforementioned joints integrate to control the function of the shoulder
complex. A large ROM can occur at the GH joint (120° of flexion and 90-120° of
abduction), but it must be aided by the SC and AC linkages for full movement
capabilities. Indeed, a maximum elevation of 180° requires the input from all
available structures. The concerted effort of all four structures allows for
scapulohumeral rhythm.
Now that we've identified the major joints of the shoulder complex, it's time to get to
the good stuff: muscles!
Muscles for Function
It's commonly accepted that elevation and depression are the two primary patterns of
shoulder complex function (2). Therefore, in order to build your shoulders up to
astonishing levels, we must train the musculature that work to perform elevation and
depression in addition to all secondary functions. Here they are:
Shoulder Complex Elevators: deltoid, supraspinatus, infraspinatus, teres minor,

subscapularis, upper/middle/lower trapezius, rhomboid, and serratus anterior muscles.
Shoulder Complex Depressors: latissimus dorsi, pectoral, teres major, and rhomboid
muscles.
You might be surprised by a few of the aforementioned muscle groups. After all, most
people don't think of training their lats, rhomboids, and serratus muscles to build up
bigger shoulders. Ah ha! Have we pinpointed the problem?
If you perform nothing but side raises and overhead presses in an effort to build more
musculature shoulders, you're going to be severely disappointed. The body doesn't
want to build muscle groups out of proportion. This "protective" mechanism keeps
you from predisposing yourself to injury. Therefore, you must train your primary
movers that surround and support the shoulder complex.
This reasoning is akin to building your upper back in order to support more muscular
arms. Now do you see why Alwyn and I are proponents of looking at the "big picture"
first (think back to his "Big Rocks" example)? You must put in the big rocks first: you
must develop your primary movers to support growth of your shoulder musculature.
With that in mind, it's time for Phase II!
Phase II
Workout 1
A: Snatch Grip Deadlift

Sets: 2
Reps: 6
245
Load: 6RM
B1: Upright Rows

Sets: 3
Reps: 8
Load: 8RM
Rest: 10 seconds
Note: Use a barbell, dumbbells or EZ curl bar
B2: Side Raises on Incline Bench

Sets: 3
Reps: 8
246
Load: 8RM
Rest: 10 seconds
B3: Wide Grip Pulldowns

Sets: 3
Reps: 8
Rest: 90 seconds before repeating B1/B2/B3
Note: Lean back slightly and pull down to your upper chest until your scapulae are
fully retracted.
C1: Incline Dumbbell Shoulder Press

Sets: 2
Reps: 10
Load: 10RM
Rest: 10 seconds
Note: Perform on a 60-75 degree incline. Your palms should face each other
throughout movement. Keep your elbows tucked to your sides as you lower.
247
C2: Decline Dumbbell Chest Press
Sets: 2
Reps: 10
Load: 10RM
Rest: 10 seconds
Note: Use a slight decline and keep your palms facing each other throughout. Don't
lock out the elbows at the top.
248
C3: Standing Dumbbell Front Raise
Sets: 2
Reps: 10
Load: 10RM
Rest: 75 seconds before repeating C1/C2/C3
Note: If available, perform while standing with a Swiss ball between your lower back
and a wall. If ball isn't available, stand with your back against a wall. Don't lower
your arms to perpendicular; instead, keep them slightly elevated at the bottom to
maintain deltoid tension.
D: Dumbbell External Rotation

Sets: 3
Reps: 12
Load: 12RM
Rest: 75 seconds
Note: This exercise can be performed on a Swiss ball or a bench. Even though it's
great for the external rotators, it's just as effective for deltoid development since the
upper arm isn't supported. Don't let your upper arms fall toward the floor as you
externally rotate.
249
Additional Points
1. Perform this routine twice per week, evenly spaced, for four weeks.
2. Increase the load 2-3% with each subsequent workout.
3. Stretch your lats and pecs after each workout.
Conclusion
Now you have an eight week specialization plan to build shoulder integrity and girth.
Once you finish, you'll be able to take pride in the fact that your shoulder function
will mirror an elite athlete's and look as good as a competitive bodybuilder's!
About the Authors
For the past sixteen years, Alwyn Cosgrove has been committed to achieving
excellence in the field of fitness training and athletic preparation. Specializing in
performance enhancement, Alwyn has helped countless individuals and athletes reach
their goals through sound scientific training. Learn more about him at
www.alwyncosgrove.com.

250
References
1) Morris, J: Joints of the shoulder girdle. Aust J Physiother 24, June, 1978.
2) Perry, J: Normal upper extremity kinesiology. Phys Ther 58:265, March 1978.
Get Lean Without Dieting

by Chad Waterbury
I learned a valuable lesson during my early years as a trainer: changing a person's

eating habits is the most difficult of all obstacles that a trainer faces.
It's true. I mean, it's really true. Since I'm not interested in pursuing a Ph.D. in
psychology, I realize that I'm not going to be very effective at changing some people's
eating habits. I can talk 'til I'm blue in the face, but I can't control what a person does
outside of the gym. So that leaves me with the training portion of a client's life:
something I cancontrol.
I'm primarily known for my performance and muscle-building programs, but the
majority of people who contact me also want fat loss. During my initial consultation, I
tell them that if they want to lose fat they have two choices:
A. Train with me for 3-4 hours each week. During the remainder of the week you
must perfectly adhere to my nutritional program.
B. Continue eating your shitty diet and train with me for 3-4 hours each day.
They almost always choose option "A." Big surprise, right?
Nevertheless, my mama didn't raise a cat's-paw. Whenever I feel like they're not
following my nutritional plan, I mandate that they undertake the following program. If
they don't agree, they're out.
My success depends on how my clients perform and look, and I take that very
seriously. (For all you trainers out there, you must be steadfast with your principles.
Your future depends on it!)
Can You Out-Train Your Diet?
It's been said that you can't out-train a poor diet. I like this advice. No, scratch that, I
lovethis advice because you can't go wrong if you always remember it.
251
However, it's not entirely true. Thousands of people out-train a poor diet every day:
they're called professional basketball players. In fact, you could throw many
professional tennis and soccer players into this mix too.
I've spent considerable time with basketball players at the collegiate and professional
levels. One thing that always amazes me is how shitty their eating plans are when you
consider their leanness. Whenever I consult with basketball players over lunch, I'm
mesmerized by the amount of starchy-carb and fat-laden foods they pack away. It's a
paradoxical situation. How can this be?
Simple, they expend a huge amount of calories each day during the season. A typical
day for an in-season collegiate or professional basketball player involves at least two
hours of continuous activity on the court. What do you think would happen to your
body fat levels if you were forced to play full-court basketball for two hours every
day?
Early Addendum
Before I go any further, I want to say that a healthy eating plan is of paramount
importance. The following info isn't your free ticket to eat like a teenager whose
parents own a chain of pizza joints. However, sometimes we just don't want to think
about our diets. Whether it's due to work, family, or school stressors, there are times
when people don't want to worry about macronutrient ratios and esoteric food
combinations.
After interacting with thousands of trainees, my intuitions are that it's easier to get a
person to stick to a sound training program compared to a sound eating plan. Maybe
I'm wrong, but motivated people such as the T-Nation crowd don't need to be coerced
into going to the gym. However, even the most diligent trainees, on one occasion or
another, tend to fall off the nutritional tracks when the train of life loses its steam.
But fret no more; I've got a program that'll burn fat, even if your nutritional program
isn't ideal!
The 60/40 Nutritional Principle
This article isn't intended to focus on your diet; however, 60% of your meals must
follow sound nutritional guidelines such as those recommended by Drs. Lowery and
Berardi.
I've found that most trainees who follow exercise regimens are pretty good at eating a
decent meal at least half the time. Nevertheless, half the time isn't good enough; you
must consume a healthy meal at least 60% of the time.
So if you eat five meals per day, you're consuming 35 meals each week. Of those 35
meals, 21 must be healthy and balanced. If all of your meals are bad, it's time for you
to take a hard look at your priorities in life.
252
The other 40% can consist of meals that aren't quite up to nutritional par – average, if
you will. However, a dozen Krispy Kremes isn't a viable option. What I'm referring to
as "average" nutritional meals are meals that aren't perfectly balanced in carbs,
protein, and fat. A cheeseburger without fries is a good example of an average meal,
or a few slices of thin crust pizza, or a chicken burrito with guacamole. You get the
idea.
Who Can Benefit From This Program?
Anyone can benefit from this program! Those who don't follow a perfect diet will lose
fat, and those who do follow sound nutritional guidelines will lose even more fat!
Nevertheless, your current body fat will determine how well you respond to this
program.
This program is specifically intended for males who have more than 12% body fat,
and for females who have more than 20% body fat. These numbers represent the
majority of the fitness-training community. Sure, there are extremely lean and very
obese individuals, but in either case, their eating plan must be the primary focus.
Think of the typical bell-curve distribution. That big portion in the center of the curve
represents males with more than 12% and females with more than 20% body fat.
Distribution of the Typical Fitness Community in Terms of Body Fat
So if you're a male with more than 12% body fat or a female with more than 20%
body fat, the following program will drop your body fat 1-2% per month. These
recommendations are by no means unrealistic; I've done it with clients so many times
that I've lost count.
However, you must be diligent with this training plan. Come hell or high water, you
must do these workouts exactly as I prescribe. I'm letting you slack on your diet, but if
you also slack on your training plan, you'll get nowhere.
How's It Possible to Lose Fat Without Dieting?
First and foremost, this fat-loss plan is possible because of the exercises I select.
There will be no single-joint exercises and no seated exercises whatsoever. Every
single exercise on this program is very challenging. I'm giving you fair warning.
253
Overall, you'll be using big, compound movements that recruit hundreds of muscles at
a time. In addition, you'll be using a myriad of heart-pumping drills that'll boost
growth-hormone and burn fat.
Oh yeah, and you can't sit down at any point during the sessions! In other words, the
metabolic cost of each session will be very high. Without a huge metabolic demand
during the workout, you'll never lose fat without changing your diet.
Supplements
Before I introduce you to the fat-burning program, I want to mention supplements.

There are indeed some supplements that'll help your efforts on this program.
I'm one of the many who shudder when I see someone constantly chasing the new
miracle supplement while they continue to gorge themselves with food from the
vending machine. However, as I mentioned before, there are some people who are
willing to work hard in the gym but don't want to broach the subject of a super-strict
diet.
So here are the best supplements for optimizing your results on this program:
1. Fish Oil Capsules – Not only will you improve your blood lipid profile, but you'll
also boost your metabolic rate if you consume adequate amounts of fish oil capsules
on a daily basis. Consume 2 grams with three of your meals (6g/day).
2. Maximum Strength HOT-ROX – There's no better fat loss supplement on the

market than HOT-ROX. It'll improve the rate at which you lose fat. Take it as
prescribed on the label.
3. Micronized Glutamine – There's been a plethora of controversy surrounding

glutamine supplementation. I've found that in certain situations it can assist your
efforts. Now, I'm not saying glutamine is a fat-burner, but those who follow this plan
often feel better while taking glutamine. Consume 10g upon rising, mixed in water, on
an empty stomach. Also, consume 10g in water, directly before your workout.
4. Spike – These workouts are extremely demanding. Therefore, you should take
Spike before every workout to increase your focus, energy, and strength.
254
5. Power Drive – Note my first statement in #4. Consume one serving on an empty
stomach, mixed in carbonated water, anytime after your workout.
6. ZMA – ZMA will enhance your sleep and it'll aid in recovery. Take 30 minutes
before bedtime on an empty stomach. You'll need it on this program!
The Program
Now, what you've been waiting for! Are you excited? Well, don't get too excited. Even
though it might seem counterintuitive, I've found that "eager beavers" are usually
setting themselves up for failure.
It happens at the beginning of every year. People say, "I'm going to start exercising for
an hour every day. I'm going to hire a trainer and I'm going to eat right. I'm excited!"
By February, they've usually quit.
Here's how your thought process should go:
255
"I'll likely encounter many obstacles that'll keep me from succeeding on this program.
Nevertheless, I will be diligent."
This program must be a part of your daily life. You don't ever skip out on brushing
your teeth, do you? Well, your training program should be just as important, maybe
more important! After all, your body and health depend on it. You can get your teeth
fixed much easier than you can fix a damaged cardiovascular system! Okay, enough
with the shrink talk.
Here's the good news: you don't need to spend 3-4 hours in the gym to lose fat without
dieting. Here's the program!
Day 1
Rope Jumping or Jumping Jacks
Barbell Hack Squat
Sets: 1
Reps: 5
Load: 5RM or 85% of 1RM (rep max)
Rest: 60 seconds
256
Barbell Back Squats
Sets: 1
Duration: 2 minutes
Load: 25% of 1RM
Rest: 120 seconds
Note: You can't remove the bar from your shoulders for two minutes. This is one long
set!
Standing Dumbbell Military Press
Sets: 1
Reps: 5
Load: 5RM
Rest: 60 seconds
Standing Barbell Military Press
257
Sets: 1
Duration: 2 minutes
Load: 25% of 1RM
Rest: 120 seconds
Chin-ups or Supinated Grip (Palms Facing You) Pulldowns
Sets: 1
Reps: 5
Load: 5RM
Rest: 60 seconds
Supinated Grip Pulldowns
Sets: 1
Duration: 2 minutes
Load: 25% of 1RM
Rest: 120 seconds
Medicine Ball Throw with Sprint
Duration: 5 minutes
Note: Squat down with a medicine ball. Jump and throw the ball as far as possible.
Sprint to the ball and repeat the throw. Continue for 5 minutes straight. Pace yourself!
258
Incline Treadmill Walking
Note: Set the incline grade to 8-10 and walk at the fastest speed you can maintain for
20 minutes.
Day 2
Cycle Sprints
Description: Cycle at a moderate pace for 60 seconds, sprint for 15 seconds, moderate
cycle for 60 seconds, sprint for 15 seconds, etc.
259
Single Arm Dumbbell Hang Snatch
Sets: 4
Reps: 25
Rest: 60 seconds
Note: Don't rest between sides. Perform 25 reps on the right side; perform 25 reps on
the left side. Rest 60 seconds and repeat.
260
Medicine Ball Throwdowns
Sets: 4
Reps: 40 (20 with each leg forward)
Description: Hold a medicine ball overhead with your arms straight. Step forward
with your right leg and slam the ball down to the floor in front of you. Repeat by
stepping forward with the left leg. Perform 20 reps with each leg forward (40 total per
set). This exercise is great for your lats and abdominals.
Backward Treadmill Walking
Note: Set the incline grade to 6-8 and walk backward. This is tougher than it sounds!
Day 3
Hang Clean
Sets: 4
Reps: 6
Load: 8RM
Rest: 90 seconds
Note: This isn't a power clean. A hang clean involves the full squatting portion.
Waterbury Walk
Sets: 4
Reps: 6
Load: 25% of 1RM for the deadlift
Rest: 90 seconds
Note: Start by performing a deadlift. Step forward with each leg (take steps), reset
your stance, and lower the load onto a bench or block that's just below knee level. Re-
lift the load, step back with each leg, reset your stance and lower the load to the floor.
The following sequence represents one repetition. You must perform 6 continuous
reps for each set.
261
Push-ups
Sets: 4
Reps: As many as possible
Rest: 90 seconds
262
Note: Each of these sets should be taken to concentric failure.
Medicine Ball Overhead Throws
Duration: 5 minutes
Note: Squat down with a medicine ball between your legs, your feet should be wide.
Jump and throw the medicine ball overhead and behind you. Perform continuously for
5 minutes.
263
Treadmill Sprints
Description: Sprint for 10 seconds, walk for 60 seconds, sprint for 10 seconds, walk
for 60 seconds, etc.
Duration: 15 minutes.
Day 4
Cycle Sprints
Description: Cycle at a moderate pace for 60 seconds, sprint for 15 seconds, etc.
Single Arm Dumbbell Snatch
Sets: 4
Reps: 25
Rest: 60 seconds
Note: Do not rest between sides. Perform 25 reps on the right side; perform 25 reps on
the left side, then rest 60 seconds and repeat.
Medicine Ball Throwdowns
Sets: 4
Reps: 40 (20 with each leg forward)
Backward Treadmill Walking
Note: Set the incline grade to 6-8 and walk backward.
Day 5
264
Overhead Squat
Sets: 10
Reps: 5
Load: 8RM
Rest: 90 seconds
Bent Over Row
Sets: 10
Reps: 5
Load: 8RM
Rest: 60 seconds
Note: Use a palms-up (supinated) grip.
265
Squat Thrusts
Sets: 4
Reps: 25
266
Load: 40% of your 1RM for the dumbbell Romanian deadlift
Rest: 90 seconds
Incline Treadmill Walking
Note: Set the incline grade to 8-10 and walk at the fastest speed you can maintain for
20 minutes.
Day 6
AM Workout:
Medicine Ball Throw with Sprint
Duration: 5 minutes
267
268
Treadmill Sprints
Description: Sprint for 10 seconds, walk for 60 seconds, etc.
PM Workout (6-12 hours later):
Medicine Ball Overhead Throws
Duration: 5 minutes
269
Treadmill Sprints
Description: Sprint for 10 seconds, walk for 60 seconds, etc.
Day 7
270
Off!
Day 8
Repeat the cycle
Final Words
I'm expecting somewhat of a backlash for writing this program. I say this because I'm
sure there will be talk that accuses me of undermining the value of a healthy eating
plan. That's simply not true.
What I'm saying is this: if you aren't extremely lean, this program will get you leaner
without dieting. However, if you're a male with say, 8% body fat, you can't get to 6%
without putting some serious effort into your nutritional plan.
As paradoxical as it might seem, my primary motivation for writing this program is to

encourage people to follow the nutritional advice posted on T-Nation. That's because
it's often best to tackle one issue at a time. It's very easy to overwhelm people when
you throw a couple dozen different training and nutritional principles at them.
My goal is to get people leaner, which will, in turn, motivate them to stay leaner. The
only way to stay lean and healthy is to follow sound nutritional guidelines. And, of
course, an effective exercise plan is part of the equation.
This program is, without a doubt, the most challenging routine I've ever written. You'll
be constantly sore during the first few weeks – suck it up and train through it. If you
want to out-train a poor diet, you can do it, but it takes a lot of work and dedication.
Now, it's time for you to hit the gym!
Fight School
The Origin and Practice of Mixed Martial Arts
by Chad Waterbury
Make no mistake about it, hand to hand combat has been around for as long as
Testosterone has poured through the bloodstream of Homo sapiens.
That's because you and I are designed with one sole purpose in mind: survival. So no
matter how paradoxical it might seem, red-blooded males have an innate, and
sometimes intense, desire to grapple with others in hopes that we'll somehow become
more apt to survive nature and all its beasts.
271
Or maybe we just think that proficient ass-whoopin' skills will get us laid more?
Regardless, fighting has existed since the dawn of man and you can be damn sure it'll
be around until the dusk of man.
The Genesis of Hand-to-Hand Combat?
If we could somehow travel back to when man first walked the earth, we'd probably
see that the first bout of hand to hand combat was between a scraggly-haired fella and
a snaggle-toothed beast (actually, it's likely they both had snaggle teeth).
You see, man needed to wrestle down those beasts for food or the ol' cavewoman
wouldn't be giving out any late-night rompin' by the fire. Not to mention that some of
those beasts can be rather tasty. After all, a real caveman needs fleshy protein that
contains the entire amino acid spectrum – not just some sissy tree bark and dried up
beetles.
But it's likely that something else happened that begot today's Testosterone-infused
fisticuffs. I'm talking about good old-fashioned competition — the kind of
competition that would make the late Sam Walton proud.
Yep, I'll betcha' that one day a scraggly, wretched man from the "other side of the
mountain" was roaming outside of his territory in hopes of landing some prime beef
for dinner. At some point, he probably ran into another hirsute fella that was just as
hungry, and nasty, as he was. So these two cave-dudes decided to conduct a good ol'
throw-down. They probably battled to blood-splattered fury while their fleshy prey
ran away in delight.
272
Well, I'm not sure if that's how it all started, but I bet it ain't too far off. Anyhow, I've
spent plenty of time around hand-to-hand combat, both inside and outside of the
boxing gym, dojo, and Honky-Tonks (as a bouncer, mind you).
So I'm here to give you a little background on a sport that's quickly rising to
mainstream status; a no-holds-barred fighting event where elite practitioners from
dozens of fighting styles come together to compete: mixed martial arts (MMA).
Is Fighting a Sport?
According to the in-depth look at the history and practice of MMA in his outstanding
book No Holds Barred, Clyde Gentry dates the coalescence of fighting and sport back
to the Trojan War in 2000 BC (and you thought your great-grandma Gertrude was
old)!
But it appears that the first organized fighting event that wasn't purely boxing or
wrestling in nature took place during the 33rd Olympics in 648 BC. This event was
known as pankration, meaning "all sport" or "all power."
So if you consider Olympic events to be sport, then yes, fighting is a sport. However,
the definition became muddy once the Olympic competitors started dealing with a
rather nasty side-effect of pankration: namely, death. By 404 AD, this kind of combat
was nixed. Go figure.
273
Fast-Forward a Couple Millenia
There are strong guys, and there are fast guys. There are high-kickers, and there are
heavy hitters. But the dogma of organized fighting events has effectively separated
such guys from ever meeting in competition. After all, Tae Kwon Do guys fight Tae
Kwon Do guys. And boxers fight boxers. They simply don't venture out of their given
sport to challenge other fighters. That all changed, and much of the credit can be
given to one family.
Around the mid-1900's, Helio Gracie honed a unique style of fighting that revolved
around submission techniques such as chokes and arm bars. This style of fighting
became known as Brazilian Jiu-Jitsu (BJJ).
Helio Gracie
Both BJJ and the Gracie name spread like wildfire through the martial arts
community. Not only did the Gracie style of jiu-jitsu prove to be effective and unique,
but the Gracie family also set a precedent that forever changed the dogma of
organized fighting: they were willing to compete against fighters of different styles.
Helio's oldest son, Rorion, soon took over the reigns to represent the Gracie style of
jiu-jitsu. Rorion challenged kick-boxing champion, Benny "The Jet" Urquidez, to a
fight with a six-figure purse. But even after much negotiation, Urquidez never
accepted the Gracie challenge. Not willing to give up on his desire to prove the
effectiveness of Gracie jiu-jitsu, Rorion challenged anyone in the US to fight him for
$100,000. No one jumped at the opportunity.
So Rorion eventually combined forces with an advertising guy named Arthur Davie.
Their intent was to put together a pay-per-view fighting event that showcased some of
the world's top fighters in a single elimination contest.
During this time, around 1993, Rorion and Arthur attended a No-Holds-Barred (NHB)
underground event called Kage Kombat in Irvine, California. The cage that was used
274
in this event gave them the idea to develop their own unique fighting platform. After
throwing around a few thoughts, Rorion came up with the idea to use a caged octagon
for the fighters. The purpose of the octagon was to provide a strong, stable
environment to support the hellish activity that was sure to go on between fighters.
With the help of promoter, Michael Abramson, the title of this soon-to-be event was
coined The Ultimate Fighting Championship (UFC). On November 12, 1993, the first
UFC event was held – and man, was it ugly.
Blood, Sweat and Politics
In the beginning of UFC, there were no rules. Well, let me rephrase that: it was
recommended that fighters not eye gouge or bite. So I guess you could call those
rules. But then again, fighters who did eye gouge or bite weren't disqualified – they
were fined $1000. Given that the purse for these events was miniscule, and since no
fighter had the last name Rockefeller, I guess the system worked.
At the time, the UFC was the United States most popular MMA event, but not all
thought it was fit for society. Because of the plethora of broken bones (no gloves),
knocked-out teeth (no mouth guards), and crushed balls (very few wore cups), the
mainstream media articulated their disapprobation for the UFC by using words like
"disgusting" or "dumb" or "human cockfighting." Touché?
Arizona Senator, John McCain, led the fight to get the UFC banned from the states.
But, society's hard-wired desire to watch two men unleash their aggressions on each
other couldn't be sublimated.
Due to bigger venues, larger audiences, pay-per-view success, better marketing, and
more charismatic and colorful fighters, the sport of "no holds barred" MMA spread
like herpes through a whorehouse (but not without many legal and political obstacles
along the way).
275
The Pride Factor
In the fall of 1997, Japan debuted its own MMA event titled Pride Fighting
Championships, or just plain Pride. This event proved much slicker and better
organized than the original UFC events. (Hey, it's always easier to be successful when
you can build on the struggles of others.)
While the UFC started out in small venues with unqualified announcers and a small
purse; Pride was able to book huge venues and world-class fighters because the event
offered a much larger purse than UFC tournaments. Needless to say, many of the top
UFC fighters skedaddled over to Japan.
In addition to Pride, another fighting event has been extremely popular in Japan for
more than a decade. It's called K-1. While still relatively unknown in the states, K-1 is
huge worldwide. Their events sell-out venues like the Tokyo Dome. (In case you
didn't know, the Tokyo dome holds approximately 60,000 people.)
276
Both Pride and K-1 are similar in the sense that they attract huge audiences, and the
fights take place in a square boxing ring with ropes.
Since Pride has booked venues that push 100,000 people, it's probably safe to assume
that it's the largest and most lucrative MMA competition in the world. However, the
UFC is the most popular in the states (mainly due to an incredibly savvy marketing
plan that's in place).
Rules, Anyone?
Okay, enough with the history, politics, and popularity. Let me break down the current
rules and regulations for UFC, Pride, and K-1 MMA. In terms of rules, much overlap
exists between the three events, but there are indeed some differences. In fact, I could
ramble on ad nauseam about the differences, but I'll spare you. Two of the biggest
differences are the length of rounds and the fighting area.
In Pride, the first round is 10 minutes with the last two rounds being 5 minutes each.
In UFC and K-1 MMA, all rounds are 5 minutes (regular matches are 3 rounds while
championship matches are typically 5 rounds).
There are two minutes between each round in Pride and K-1 MMA, while the UFC
only allows one minute between each round.
Pride and K-1 MMA both use a 7x7 meter boxing ring with four evenly-spaced ropes.
The UFC uses an octagon fighting area that's surrounded by a steel cage.
Here's a rough overview of MMA rules (keep in mind, there are a plethora of nuances
that separate each organization, but this will give you the basic idea).
General MMA Rules
277
How to Win (or lose depending on your reference point):
1. Ippon (fighter taps opponent or mat 3 times)
2. Technical Knockout (TKO)
• Referee Stoppage
• Doctor Stoppage
• Forfeit (corner throws in the towel)
3. Decision (three judges each choose a winner)
How to Lose:
Disqualification (fighter loses if he breaks any of the rules listed below)
Draw:
No Contest (if both fighters break any of the rules; or if both fighters can no longer
fight)
Grounds For Disqualification (Each results in a penalty, three result in a loss):
1. No head butting, eye gouging, hair pulling, biting, or fish hooking.
2. No attacking the groin.
3. No strikes (kicks, elbows, punching) to the back of the head (includes the occipital
region and the spine).
4. No small joint manipulation (control of four or more fingers/toes is necessary).
5. No elbow strikes to the head and face.
6. No intentionally throwing your opponent out of the ring.
7. No running out of the ring (you big pussy).
8. No purposely holding the ropes (or the cage with regard to UFC).
9. No kicks or knees to the head or the face of an opponent who falls face down.
10. No application of oil, ointment, spray, Vaseline, massaging cream, hair cream, or
any other substances is permitted to any part of the fighter's body before and during
the fights.
Building the Ultimate Fighter
278
I've always had a huge interest in the sport of MMA. That's probably not surprising to
you, given my profession. Indeed, a MMA athlete is one of the most completely
developed machines on earth.
Biotest's Georges St. Pierre, known more commonly as "GSP"
If you want to succeed in MMA, you must possess extraordinary levels of strength,
endurance, and flexibility. That pretty much covers the entire fitness spectrum, and
that's precisely the reason why training like a MMA – even if you have no desire to
ever compete – is simply one of the best ways to train. You too can metamorphose
into an ass-stompin' machine of power and agility.
But this article isn't intended to delve into the details of how I train MMA fighters. I'll
address that topic at length in my future articles. In the meantime, I want to discuss
what qualities a trainee who's new to MMA should strive for.
Maximal Strength:
For those who are new to training for MMA, or for those with low levels of maximal
strength, I'll first build up the three powerlifts. The most important powerlift for a
MMA fighter is the deadlift. The first priority will be to develop a 2.5x bodyweight
deadlift.
So, if you weigh 180 lbs, you'll need to achieve a 450 lbs raw deadlift (no belt, suit, or
straps). Eventually, the ultimate goal will be a 3.0x bodyweight deadlift. But this is by
no means written in stone. Depending on the lifter's height and skeletal structure, a
2.5x bodyweight deadlift might be sufficient.
279
The second priority is a 2.5x bodyweight squat. Again, this must be a raw effort. For
taller trainees (over 6'), a 2.5x bodyweight squat is ideal. For shorter lifters, or for
those who have the skeletal structure conducive to squatting big numbers, I might
kick the number up to 3.0x bodyweight (but this is rare). Keep in mind, I'm referring
to a powerlifting squat where you're only required to drop your femur just below
parallel to the floor.
The third priority is a 2.0x bodyweight bench press. This is the least important of all
the powerlifts, but a bigger bench can help your fighting efforts. Nevertheless,
whatever you can bench press must be perfectly matched by a seated row (even
though a seated row is not a powerlift). I only allow my clients to increase their bench
press if their rowing strength matches their current pressing strength. And if their
bench press increases 20 lbs, so does their rowing strength.
As counterintuitive as it might seem, my purpose in building up a novice's maximal

strength is to help him get faster. Speed is most important in mixed martial arts. I don't
care how strong you are, if your opponent can punch you quicker than you can punch
him, he's going to beat you. And if you build up your maximal strength, you'll get
faster, but this is only true for beginners.
Advanced trainees must do specific speed-strength training to get faster because rate
of force development becomes a limiting factor. Furthermore, advanced trainees
should spend the majority of their resistance training time performing single-limb
exercises such as pistols, one-leg deadlifts, etc. that improves both range of motion
and stability strength.
Endurance:
With MMA events, the intermediate energy system (anaerobic glycolysis) is most
important. This is the system that allows you to train at a relatively high level for up
to 10 minutes (a little more or less depending on who you reference). To build up this
energy system, I use circuits of exercises such as squats, presses, deads, and pulls.
In addition, I'll focus on sprinting drills that range in length from 40-800M. And
depending on the specific needs and fitness levels of the fighter, I'll build up his
endurance even further by training him to run 3 miles in 18 minutes. But this 18
minute endurance event is the limit. I feel many MMA fighters are performing an
excessive amount of long-duration cardio that's impairing their maximal strength and
explosiveness.
Flexibility:
An extraordinary level of flexibility is paramount in MMA training and competition.

If you're tight, you're not going to be able to maneuver yourself into effective ground
positions; and you're not going to be able to get out of compromising positions (i.e,
you'll get submitted much easier if you're tight).
280
MMA fighters must stretch every day. In fact, most need to stretch for multiple
sessions each day. A typical North American will have excessively tight anterior
shoulder muscles, internal rotators, posterior chain muscles, and adductors. But the
list certainly doesn't end there.
If you can kick your shin up to your forehead; interlock your fingers behind your back
with the over-and-under shoulder stretch; and drop down into the full splits, you're
well on your way. If not, you better get to dynamic, static, and passive stretching. I
suggest you pick up Stretching Scientifically by Thomas Kurz for a basic overview of
some effective stretches and flexibility routines.
Conclusion
I've taken you from the origin of sport fighting, all the way through to the basic
qualities that a MMA fighter or weekend warrior should strive for. This article is not
intended to be an exhaustive review of the complexities involved in the sport and
training. Instead, it's merely a teaser article for what's to come from my methods. In
the near future, I'll show you how to develop your strength, endurance, and flexibility
to levels that you never thought possible.
Stay tuned for my complete MMA training system!
4 Guaranteed Tips
...to get you bigger, fitter, and stronger!
by Chad Waterbury
I could never be a coroner. Nope, I couldn't because it sure as hell doesn't sound like
much fun. And I don't think I'm alone with this sentiment. After all, I've never heard
281
little Bobby stand up in his second-grade "What I'd Like to Be One Day" presentation
and belt out, "Ms. Johnson, I'd sure like to embalm corpses when I grow up."
Maybe it's the stale, formaldehyde-infested air that irks me? Maybe it's the one-sided
conversations that make the job seem so unappealing? Or maybe it's the thought of
being caught between two angry siblings who're vying for all of Daddy's gold?
(Yep, the daughter wants all of the inheritance so she can get 700 cc's of silicon
stuffed in front of her breastplate. The son, on the other hand, wants it all so he can
buy a plethora of guns, whores, and booze — and he might waste some of it, too.)
Nah, I know why I never want to be a coroner: very little job satisfaction. You see, my
job is to make people bigger, faster, leaner, and stronger. The cool and challenging
part of my job is that my success in this business depends on my clients' results. If
they weren't getting results, I wouldn't be here. And helping people reach their goals is
what my job satisfaction's all about.
Another part of my job satisfaction comes from passing on what I've learned over the
years. So I'm going to outline four key elements that help me achieve those results
with my clients. Here goes!
Tip #1: Constantly Rotate Reps and Sets
In order to achieve results for any longer than three weeks at a time, you should
constantly rotate your sets and reps. If you rotate those two elements throughout the
week, you'll be able to stick with the same movements for a longer period of time
before stagnating.
For example, if you perform 5 sets of 5 repetitions with 85% of your 1RM for, say, the
bench press, squat, row, and deadlift, you'd get two to three weeks' worth of progress
before winding up on an endless plateau. Why? Because your body will adapt to an
unchanging rep scheme very quickly. Pair this with a constant number of sets per
body part and a relatively constant load, and you're on a fast track to Nowhereville.
If, however, you performed the bench press, squat, row, and deadlift with different
parameters for each workout, you could get two to three months worth of progress —
and that's without even changing your movement patterns. You must provide your
muscles with a constantly changing stimulus. The question I usually get from readers
is, "How do I constantly rotate parameters?"
282
There are many ways, but I like to start out simple. These are the only two steps you
need to follow to get started:
1) Use a set/rep volume per body part of 24-36.
2) Choose a rep scheme that's at least 3 reps higher than your last workout (the greater
the spread, the better).
So let's say that you're ready to put those two principles into play. If you perform three
workouts per week, here's how a sample plan could look.
Day 1: 8 x 3 (8 sets of 3 repetitions per body part)

Day 2: Off
Day 3: 3 x 12
Day 4: Off
Day 5: 4 x 6
Day 6: Off
Day 7: Off
Day 8: Repeat cycle
If you workout four times per week, it could look something like this:
Day 1: 8 x 3
Day 2: 1 x 36
Day 3: Off
Day 4: 5 x 5
Day 5: Off
Day 6: 3 x 12
Day 7: Off
Day 8: Repeat cycle
Obviously, the options are endless. The key is to use rep ranges that you haven't used
in the last two months. So if you've been on a 5 x 5 kick, stay at least 2 reps away
from 5 reps per set (e.g. 1, 2, 3, 7, 8... 36).
But what about loading? That brings me to point number two.
Tip #2: Calculate Volume
283
Make no mistake about it: there's a strong, positive correlation between math and
muscle. If you don't know how to calculate your training volume, each subsequent
workout will be like pissing in the wind. Many people have caught on to the
importance of constantly changing reps, but I don't think many have figured out how
to properly manipulate the sets, reps, and load.
Let's say your upper back workout is comprised of 4 sets of 6 repetitions with 80% of
your 1RM for the bentover row. And let's say your 1RM for the bentover row is 300
pounds. We need to calculate the volume of that movement. Volume is the total
number of reps multiplied by the load lifted.
Total Reps x Load = Volume
So with the bentover row example, here's the volume of that movement:
24 (4 x 6) x 240 pounds (300 x 80%) = 5760 pounds
Okay, this is where most people get into trouble. They know it's time to switch up
their sets and reps, so they perform, say, 2 sets of 12 during their next workout for the
bentover row. And if they don't have any idea what load to use, they might just wing
it. So they end up doing 2 sets of 12 reps with something like 70% of their 1RM.
Here's how that looks:
What's the problem? They've just performed an upper back workout with 720 pounds
less volume than their previous workout! I see this happen so often that it hurts. You
must go into each workout knowing how to arrange your parameters in order to beat
your last performance! If you don't, you really are pissing in the wind.
In order to make an upper back workout with 12-rep sets beneficial, you should
increase the number of total reps. This will up the set-rep volume so you're achieving
a higher total volume with each subsequent workout. In other words, if you merely
add one set (3 x 12) and use 70% of your 1RM, here's how the volume looks:
36 x 210 pounds = 7560 pounds
Voila! Now you're doing a workout that results in 1800 pounds more volume. And it's
accomplished by adding just one set to each movement. Now you're on your way to
bigger, stronger muscles instead of spinning your wheels.
284
Before I leave this topic, let me mention a few important points about calculating
volume. First off, nothing in training is perfect and infinite. It's damn near impossible
to always go into the gym and beat your last performance. Therefore, it's a good idea
to arrange planned periods of unloading in order to avoid burnout.
For advanced lifters, an unloading week every three weeks is a good start. For
beginners, an unloading week every five to six weeks is usually sufficient. In either
case, I recommend you lower your volume by 25-30% for a few workouts to give
your body a break. Then, get back to constantly improving your volume with every
new workout for the next three to six weeks.
Second, the time element is also an important factor. What I'm saying is this: the
amount of time it takes you to finish 4 x 6, 2 x 12, or 3 x 12 will have a significant
effect on your muscles. Obviously, if you take four minutes to complete 2 x 12 with
210 pounds, it's going to overload your muscles differently than if you take six
minutes to complete the same 2 x 12 with 210 pounds. In other words, your volume
per minute will be much higher if you finish 2 x 12 in four minutes compared to six
minutes.
If you want to take the time to figure your volume per minute, feel free, but all I care
about is this: at the end of the day, did you expose your muscles to more volume than
the previous workout? If you did, you're going to get results.
My friend Charles Staley uses a similar philosophy with his EDT system. The
difference is that his system is based on doing more work in the same amount of time,
whereas this section is about augmenting volume regardless of the time it takes you to
do so.
Third, it's not necessary to beat your previous volume by 1000, 800, or even 400
pounds. As long as you're increasing your volume by at least 2%, you're fine. In fact,
if you try to up the volume too fast, you'll set yourself up for burnout. Strive for small,
constant increases in volume of 2-3%.
Finally, all workouts are not created equal. What I'm saying is that 6 x 4 with 80% of
your 1RM is different than 4 x 10 with 70% of your 1RM, even if you don't consider
training volume. The stress to your muscles in terms of total motor unit recruitment,
and the rate at which your motor units are recruited, has a bearing on what specific
285
response you'll incur from the workout. But I hesitate to merge into this realm because
it's very complex. Let's keep it simple and focus on volume.
So for an advanced person doing bentover rows, here's how it all breaks down for
three workouts per week for four weeks:
WEEK 1
Workout 1
Workout 2
Workout 3
WEEK 2
Workout 1
Workout 2
Workout 3
WEEK 3
Workout 1
Workout 2
Workout 3
WEEK 4 (Unloading)
Workout 1
Workout 2
Workout 3
286
(Week 5 resumes with a progression that must beat your performances from week 3.)
You should really take some time to look over this periodization example of weeks 1-
4. You'll see how I typically arrange a progression and unloading periodization plan
with advanced trainees. Of course, this isn't written in stone since there are many
additional variables that must be addressed, but it gives you a good starting point.
I use this example because it's a conglomerate of progressions, just like my programs.
Workout one is a set progression; workout two is a rep progression; and workout three
is a loading progression. The point is to show that any progression can result in a
higher volume.
And the key is to beat your volume performance with each workout that uses the same
parameters. It's not necessary to beat your volume performance with every subsequent
workout throughout the week. In other words, if Monday is your 6 x 4 day, the
following Monday you must beat your previous performance by adding more sets,
reps, or load in order to augment the volume of that session.
Tip #3: Adhere to Total-body Training
I really thought I had this factor covered when I wrote Total-Body Training a few
years ago. But based on the conversations I have with readers, it's evident that I
haven't struck a loud enough chord when it comes to this important topic.
Total-body workouts beat any split, any day of the week. If you start training all of
your major muscle groups every time you go to the gym, you'll be on the fast track to
bigger muscles and higher fitness levels.
You'll build bigger muscles because you'll be training with a higher frequency, and
you'll build your fitness levels because total-body workouts are damn tough. In fact,
you'll probably have to pace yourself during the first few weeks of total-body training
if you've been on a body part split.
Total-body workouts result in a higher work capacity, fitness level, and endocrine
response. How do total-body workouts do all those things? Because when you cram
compound movements such as squats, deadlifts, pulls, and presses all into the same
session, it's very taxing to your body.
If you've never combined four to eight compound movements into one workout,
you're in for a big surprise. You soon realize that a properly designed total-body
287
weight training session will not only develop the ATP-PC energy system, but also
anaerobic glycolysis and aerobic metabolism. And that's why people can generally get
away with doing less cardio when their weight training consists of total-body
workouts.
By simply switching from a body part split to total-body workouts, I've seen people
drop four pounds of pure fat within the first month of undertaking total-body
workouts without changing anything else. The reason is because the energy system
and androgen response from total-body workouts is favorable for both fat-burning and
muscle growth.
Another advantage of total-body workouts is that they tend to eradicate most of those
pussy isolation movements. Once I tell someone that they need to train all of their
major muscle groups in one session, they soon become very efficient with their
choices of movements.
Why perform pressdowns for triceps, flyes for pectorals, and front raises for deltoids
when you can develop all of those muscle groups with the dip? With a compound
movement like the dip comes a greater hormonal response. And with a greater
hormonal response come bigger muscles and less body fat.
288
Enough with my sales pitch. If you haven't been performing total-body workouts, you
need to start. But ease into it. Start out with four compound movements for each
workout and perform three workouts each week. Choose a squat, deadlift, press, and
pull variation for each workout. One of the four movements can consist of a variation
of the snatch or clean.
Perform a different variation for each of the three workouts each week. Don't forget
about tips one and two! (Of course, if you don't want to design your own workouts,
you can find mine in the archives. Except for "Anti-Bodybuilding Hypertrophy" and
"Big Boy Basics," every program of mine is total-body.)
And if you're one who believes that you can't train all of your major muscle groups
with four movements, I invite you to do the following circuit for 8 sets of 3 reps with
the heaviest load that you can handle for each set:
A1 Snatch
A2 Dip
A3 Woodchop
A4 Chin-up
Once you're accustomed to four compound movements for three workouts per week,
you can start increasing the number of movements. I suggest you add one or two more
movements and stick with it for three to four weeks before adding more. I generally
recommend no more than eight movements per total-body session, but there's really
no limit. Once you start building your work capacity and fitness levels, you can do as
many movements as your available time allows.
Speaking of time, that brings me to my last point.
Tip #4: Consume Peri-workout Nutrition
289
One of the biggest fallacies that I keep hearing is this: resistance-training workouts
must last less than one hour. Bullshit!
The putative notion that workouts should last less than an hour is based on old
research that demonstrated a shift of anabolic and catabolic hormones in the negative
direction after 45 minutes of resistance training. But now that we know how important
it is to ingest carbs and protein at the onset and/or during a workout, that research
becomes much less relevant.
If you drink Surge or some sort of whey/maltodextrin drink at the onset of your
workouts, you can easily train for 90-120 minutes without worrying about cortisol's
detrimental influence on your physique.
How important is peri-workout nutrition? I now consider a carb/protein drink at the

onset of resistance training workouts to be more important than a post-workout drink.
Don't get me wrong, I'm not saying that anyone should stop consuming a post-
workout drink, but between the two, peri-workout nutrition is the clear winner in my
book.
290
So if you want to get bigger, leaner, and stronger, strive for longer and more
demanding total-body workouts. And be sure to consume liquid carbs and protein at
the onset, or during your workouts.
But this issue of peri-workout nutrition stretches beyond controlling catabolism

during your workouts; it can also be beneficial during periods of fat loss. You
probably know from Drs. Lowery and Berardi that your carb sensitivity is elevated in
the morning and after your workouts. So you might be surprised to learn that there are
some people who I had drop all morning and post-workout carbs in order to get them
shredded. But I had these same people still consume carbs during their workouts.
I believe it's the best time to ingest the majority of your daily carbs if you're on a low-
carb diet. You'll keep losing fat because the carbs will be soaked up by the heightened
sensitivity of your muscles, and you'll be able to maintain your workout intensity. As a
bonus, you'll recover much quicker between workouts.
Many of my clients need to get absolutely shredded for one reason or another, and as I
said in the beginning, my clients' results determine my success. If peri-workout carbs
slowed their fat loss or didn't improve their recovery, I'd drop them quicker than Anna
Nicole Smith drops a blind date once she finds out he's not a billionaire.
To support my position that peri-workout carbs won't stall your fat loss, let me
mention a T-Nation reader who hired me this year to prepare her for a figure
competition. I had her consume Surge during all six of her workouts each week. And I
continued with the peri-workout Surge until the last week before her competition (at
that point, I had to drop her water). She got ripped, and she won the competition. Here
she is:
If you have a high tolerance to carbs, consume one full serving of Surge at the onset,
or during, your workouts. If you have a medium tolerance to carbs, consume half a
serving. If the mere thought of bread expands your waistline, consume 20-30 grams of
pure whey.
291
I must mention, however, that in eleven years of transforming bodies, I can count on
one hand the number of people whose fat loss stalled when they ingested liquid carbs
and protein during their workouts. In fact, when I manipulate my clients' carb intake,
the peri-workout carbs are the last carbs to get eliminated from their diets.
So try a full or half serving of Surge (or some whey/maltodextrin drink) before going
with only whey protein. If you do, you'll continue to burn fat while enhancing your
training intensity and recovery.
Summary
1) Rotate your sets, reps, and load throughout the week.
2) Calculate the volume of each training session.
3) Perform total-body workouts.
4) Consume Surge or a whey/maltodextrin drink at the onset of each workout

(afterwards, too).
If you incorporate these four steps into your program, you'll be way ahead of the
competition. I guarantee it!
292

Lazy Man Stretching Guide

Enviado por

Dados do documento

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

Lazy Man Stretching Guide

Enviado por

Direitos autorais:

Formatos disponíveis

The Lazy Man's Guide to Stretching

15 minutes to (joint) freedom!

When we popped out of Mommy, we were provided with a certain degree of

So why stretch? My number-one reason for stretching is to maintain a "specific

Stretches Before an Upper Body Workout

Repeat the process for the other side.

Stretches Before a Lower Body Workout

• Hold each stretch for 10-30 seconds, depending on your motivation.

Send an email to kingsports@b022.aone.net.au to order the Ian King videos or to

Old School Grip Training

• Lift a maximal load, which is known as the Maximal Effort Method.

• Lift a submaximal load as explosively as possible, which is known as the Dynamic

Myth #1: You Must Perform High Reps Every Day

In other words, strong forearms require varying types of work.

Myth #3: Bodybuilders have Strong Forearms

METHOD LOAD SETS REPS TEMPO

Here's an example of a cycle:

DAY METHOD EXERCISE SETS REPS

Train the Extensors

"Open Hand" Movements

Train Gripping Muscles Explosively

Captain of Crush Gripper — Purchase one of these grippers from Ironmind.com

To contact Chad, email him at CEWaterbury@msn.com.

© 1998 — 2001 Testosterone, LLC. All Rights Reserved.

The Next "Big Three" Program

The Big Three: Old School Style

Two Supplemental Exercises

The Next Big Three

Tempo: 30X0 (eccentric/stretch hold/concentric/shortened hold)*

Repeat all three for 3-5 cycles.

The Big Three

B) Sternum Chin-ups or Pulldowns

C) Shoulder Press Squats

D) Supplemental Exercise (optional, your choice of exercise if used)

The Big Three

A1) Deadlift Walks

A2) Sternum Chin-ups or Pulldowns

A3) Shoulder Press Squats

• Execute this routine for 6 to 8 weeks before switching programs.

• Performing a supplemental exercise with each workout is optional. If you include

• Try to include 10 to 15 minutes of high-intensity aerobic work (jumping rope,

Is this program for me?

Who would benefit most from this program?

For one, in-season football players. In an effort to avoid overtraining, this is an

Chad Waterbury is a strength and conditioning coach with Bachelor of Science

© 1998 — 2001 Testosterone, LLC. All Rights Reserved.

Push-up Your Explosive Strength!

Explosive Strength: What is it and how do I get it?

As defined by strength expert Yuri Verkhoshansky, explosive strength consists of three

The Case for the Push-Up

Here are the parameters for developing explosive strength:

Percentage of raw 1RM: 50-60% ("raw" meaning no bench shirt)

About the Author

Chad Waterbury is a strength and conditioning coach with Bachelor of Science

© 1998 — 2002 Testosterone, LLC. All Rights Reserved.

The Jumping Box Squat

In order to improve explosive strength, you must understand its components:

The Case for the Jumping Box Squat

As mentioned in one of my previous articles, barbell training can be somewhat

Test and Technique

Here are the parameters for developing explosive strength:

Exercise: Jumping Box Squats

This exercise should be immediately followed by maximal strength training

Rest: 180 seconds