TBT - Total body training

Chad Waterbury is a strength and conditioning coach with a Bachelor of Science degree in Human Biology and Physical Science.He is currently a graduate student in exercise physiology at the University of Arizona. He works at his company, Chad Waterbury Strength and Conditioning,In Tucson, AZ, there his clients consist of members of the armed special forces, athletes,professionals and non-athletes who are striving to develop extraordinary physical performance. He has a reputation as a great guy and is also writing a book.You can contact him through his website ChadWaterbury.com

A precursor to hypertrophy

Let's stop the bullshit and get to the point.For decades bodybuilders have been exercising muscle parts with simple programs 3 times a week.They've exercised their entire body in one workout and grown in size and strength.Laugh all you want,but tens of thousands of exercisers can't be wrong.

Well,it's high time we look to the past,learn what we have seen and build a new future.
We need to learn from the successes and importantly from the failures.Yes,although this classic volume plan works well,it is not perfect.We now know which drawbacks we can correct.

Let's break it down right now.Most natural exercisers,who have a solid physique,have built it with the following undeniable facts:

• 1. They trained every major muscle part 3 times a week.
• 2. They trained with high intensity without overtraining.
• 3. They kept their training volume in line with the stressors in their lives.
• 4. They performed a mixture of multi-joint exercises,which produced the greatest hypertrophy.
• 5. They adhered to each workout as scheduled in their plan.
• 6. They adhered to a 48-hour recovery period between workouts.

I have worked with exercisers of every performance level and the above findings are ubiquitous in their most successful volume programs.I have often wondered why they always strayed.Why did they stop doing what works?

Usually their thinking was based on this statement,which I've heard recently from veterans of the iron game. "Damn",they said, "I don't know why I always stopped doing it.I assumed there had to be a better way".Well buddy,I'm here to tell you there is no better way!

I have written many training programs for T-Nation and they all work.But often times the trainees don't try to do what I try to do.They try to look good during the "volume" period.Not only that,but they don't pay enough attention to the strength qualities they are training. They all focus on the most efficient and effective routes to physique,which they only see in pictures.

It's time for a change.I want each of you to see that figure in the mirror,not just in the magazines.But as I said,we must also learn from the shortcomings of past programs.Overtraining and training injuries were often seen in old school total body programs.The cause of these mishaps is simple:poor planning.

And so,this article is based on past successes and also on my successes as a trainer.I have learned to plan my clients' programs appropriately,so the results are steady and continuous.

Every time I hit the gym,I do a total body workout with as many of the following rules as possible.I hope that there is always a change.The fact is,I have added almost 100 pounds of muscle to my frame this way.I don't know why I kept moving without a goal,but I am here,so you don't get off track.

Obstacles

The biggest mistake exercisers make on their quest for the perfect physique is periodization.Simply put,they work out with the same parameters over and over again and hope their body doesn't adapt to the activity.Big mistake,my friends.Our bodies are designed for one purpose:to adapt.If you forget that,you might as well forget about building a Greek god-like physique.

Bill Starr was very close,he created one of the best programs with his classic text,only the strongest will survive.His input parameters were excellent.Unfortunately his program was unwilling to adapt,so progress on the "big three" program came to a screeching halt for most exercisers.You can't endlessly perform the same exercises,with the same parameters and record results.

The birth of a new generation

Now a division has arisen.We need to unite the variables,which have stood the test of time,with a new plan for continued progress.It is time to take the past,present and future and combine them into a new hybrid plan.

How:

• 6 exercises for training
• 2-4 sets per exercise
• 5-18 reps
• Rest between sets 60-120s and 120-240s(antagonistic training)

Why:

The first thing you'll probably notice about the above parameters is the variability.This is the key to volume gains.Lack of change is easily the biggest reason,why exercisers don't talk about steady progress,which is widely recognized in most popular volume programs.Without regular change,results will be anything but steady.

Exercise Selection:

Each workout consists of six exercises.Why?Because I have concluded from the results that a natural exerciser can satisfactorily perform 6 exercises without overtraining. It is necessary to choose multi-joint compound exercises as a base.6 isolated exercises-no fun.But you can choose a few of my recommended single-joint exercises for 2 of the 6 exercises.Here is the list from which we have to choose:

Combined exercises:

• Chest-Bench-press, Bench-press overhead, Bench-press overhead with dumbbell or one-arm dumbbells, and Barbell push-ups with wide grip and possible weight.
• Back-Pulls of dumbbells to the chin, or Pull-ups from the ground. Pull-ups, or Overhead Pulley Pull-ups with a neutral grip and underhand grip.
• Shoulders-Military press standing, or seated with dumbbell, or with one-arm dumbbells
• Squats-Squat, Hacken squat, or front squat.
• Lower back/hip area- Deadlift, Deadlift "sumo", or Good Morning. Power-cleans, or Snatch Deadlift.
• Isolated exercises
• Biceps-Bicep dumbbell deadlift, Hammer one-arm deadlift, or dumbbell deadlift on scotty bench.
• Triceps-French press in the supine position with a dumbbell, or with one-armed dumbbells.
• Shoulders-Front, side, or back raises with single-arm deadlifts.
• Hams-Glute-ham raises (GHR), or stumbling while lying down.
• Calves-Standing lunges, seated lunges, or donkey lunges.

Stick to this list of exercises for optimal results.

Total Body Plan

The first and foremost challenge is the necessity of proper periodization.Without adequate rest,intensity,reps,sets no best exercise has ever produced results.So I have planned the following periodization for excellent volume gains:

1.Week

Workout 1

• Series 3
• op 5
• 60s pauses
• Weight:Select the weight you are close to failing with in the last op in the last set.*
• *Recommended weight for all workouts.

Workout 2

• Series 3
• Op 8
• 90s pauses

Workout 3

• series 2
• op 15
• 120s pauses

Week 2

• You train with the same parameters as in week 1,but you do antagonist.training for the 6 exercises (more on that later).

Week 3

Workout 1

• Series 4
• Op 5
• 60s pause

Workout 2

• series 4
• op 8
• pause 90s

Workout 3

• series 3
• op15
• 120s pauses

Week 4

• You train with the same parameters as in week 3,but you perform antagonist.training for the given 6 exercises.

Week 5

Workout 1

• Series 2
• Op 18
• 120s pauses

Workout 2

• series 2
• op 8
• 60s pauses

Workout 3

• series 3
• op 12
• 90s pauses

Week 6

• You train with the same parameters as in week 5,but you perform antagonist.training for the given 6 exercises.

Week 7

Workout 1

• Series 3
• Op 18
• 120s pauses

Workout 2

• series 3
• op 8
• 60s pauses

Workout 3

• series 3
• op 12
• 90s pauses

Week 8

• You train with the same parameters as in week 7,but you perform antagonist.training for the given 6 exercises.

Explanation

• 1.Weeks 1,3,5,7 are practiced in regular sets.In other words,you do the first set of the first exercise,rest,second set and continue until the prescribed number and then move on to the second exercise.
• 2.Weeks 2,4,6,8 are trained as antagonists.Each workout consists of 6 exercises,so antagonistic training will be easy:
• all you have to do will be 3 antagonist.exercises during each workout.For example.Quads/hamstrings,chest/back,biceps/triceps.You will do the paired exercises with the prescribed number of sets and reps.
• Example:1st set chest,then 1st set back,2nd set chest,2nd set back and so on.Then you move on to the next pair like quads/hamps,or biceps/triceps.
• 3.Choose 4 exercises combined and 2 exercises isolated.Don't skip any big muscle parts.
• 4.Constantly rotate the exercises from each category.In other words,don't always start the workout with chest/back.You have to keep the rotation of muscle groups and exercises when you start each workout.
• 5.Don't do the same exercises more than 2 weeks in a row.For example,if you do the classic bench press as a chest exercise in week 1 and 2,then do the bench press on a positive or negative incline bench for the next 2 weeks before you go back to the classic bench press.
• 6.Increase the weight by 1.25 or 2.5% each workout.
• 7.Perform all 3 workouts in a 7-day cycle with 48-72 hours rest between workouts.
• 8.Be creative!I give you infinite possibilities.Be sure to choose 4 combined and 2 isolated exercises in each workout.You can rotate the exercises as you wish.All you have to do is follow the preset rules.
• The future of exercise is here.Your duty is to use these rules for long term muscle growth!

[author:Chad Waterbury, translated by Volodymyr ]