The Anti-Bodybuilding Hypertrophy Program - Part 1
Author: Anti-establishment of muscle growth:
I can't read many articles about muscle growth workouts as they make trouble for my health, they make me tired! In every article I find misinformation about muscle building methods.
The only readable articles are strength methods that are built on solid scientific foundations, but in bodybuilding articles this is usually not the case. It's probably because we know more about the nervous system than muscle soreness, or maybe it's because most authors writing about muscle growth training are idiots who have never tried it for themselves. You be the judge!
At my last seminar, a very well known strength coach told me that I was the man who could revolutionize bodybuilding. There's a catch, I hate bodybuilding! I really don't like it and I never will. Precisely because I see many competitive bodybuilders who are tanned, shaved and rocking silhouettes of uneducated bodies. So I'm not going to be in that business.
Yes, it's harsh, but something has changed my view of bodybuilding. I started posting on Testosterone Nation and found that there are a lot of smart and nice people interested in bodybuilding. I'm not talking about tanned shaved gorillas and their habits, but people using old strength methods from way back when. These are the people my articles are for.
The old strongmen are the only people who revolutionized bodybuilding. But their methods have sadly been forgotten. While today's muscle building has turned into inefficient weight training on machines, so many great principles have been forgotten.
Let me explain to you the secrets of muscle growth, for strength training is not meant to be a separate entity. I have never based my workouts purely on hypertrophy and my clients have had very good results. So let me repeat one basic point from my previous articles - "muscle growth is most controlled by caloric intake". No hypertrophy training philosophy will be successful if it doesn't provide enough needed calories for your muscles. Or is it?
I will reveal the true muscle growth method that you can apply to your current program to change muscle function. Bodybuilders be afraid! I will attack your sacred cows.
The five basic principles of muscle growth you need to understand!
1) Train more often!
The first and most important factor, you have to throw away the rule that a muscle group should be trained once a week. Strength athletes in the past did not train this way and therefore you should not train this way either. A more frequent training frequency to stimulate muscle growth is definitely better.
2) Forget about time under load!
One of the things that pisses me off is that the premise of a hypertrophy set should take 40-70 seconds, or 20-90 seconds, or 43.5-68.7 seconds. Is that like saying the 5x5 method is going to be broken because one set doesn't last more than 40 seconds? I don't believe anyone performs a 5x5 work volume where one rep lasts 8s.
3) Muscle stimulation has a daily limit!
I don't believe it, but it must do, to quote an important paper from 1980: "Stimulate but don't annihilate" There is an absolute limit to the amount of increasing stimulation you can apply in a day. That's why one day cures are so huge, a modest pile of B.S.I. I feel sorry for those who waste a whole day on this program.
4) Don't train to failure!
You need to protect your nervous system from general fatigue. Leave the failing and screaming to the novice guys who own 13" guns from working concentrated lifts all day and throwing away their father's money.
5) Train through the pain!
You will probably be in constant pain in this program at first. That's right! As the pain subsides and recovery increases, proper adaptation will take its place. Pain will claim its say " I need more sugars and protein.", so try to feed your muscles constantly.
The Anti-Bodybuilding Hypertrophy Program
After reading all these principles, you will probably understand why I prefer this anti-fatigue program. Do you think I have broken everything that is called hypertrophy in the books? Of course, I think you do. You will build muscle rapidly with this program and you will follow the training processes of old strongmen very easily.
Now let's see how this program works to build serious muscle and lift your strength. Of course you can include your own exercises this is just a list of examples.
| Day 1 Series for muscle groups. Plane of Motion: Horizontal Sample Exercise Schedule: Bench-press, barbell overhead pull-ups, lower pulley pull-ups (In both back movements, use pronated grip (overhand grip) at the same width as the bench) Repetitions: 3 Load: 80% for M1O Pause: 60 seconds between antagonistic insert sets.Day 2 Free Day 3 Series for muscle groups: Thighs 5 sets, Abdominals 5 sets, Calves 5 sets. Sample Exercise Schedule. 10 reps. Load: 60% for M10 Pause: 60 seconds between antagonistic insert sets. Den 4 Free Day 5 Series for muscle groups: Breasts 5 series, Back 5 series Plane of motion: Vertical Sample Exercise Schedule: Barbell push-ups, Trapeze Shrugs Reps: 10 Load: 60% for M10 Pause: 60 seconds between antagonistic embedded sets. Den 6 Free Day 7 Series for muscle groups: Thighs 10 sets, Abdominals 10 sets, Calves 10 sets Sample Exercise Schedule: Deadlifts, Incline Bench Crunches, Seated Lunges Reps: 3 Load: 80% for M10 Pause: 60 seconds between antagonistic inserted sets. Day 8 Free Days 9 & 17 Training from the same parameters as Day 1, with the total number of reps in the one-arm sets going up to 4 reps on Day 9. and on day 17 to 5 reps. Days 11 & 19 Training from the same parameters as on day 3, with the intensity increasing to 65% 1RM on day 11 and 70%.1RM on day 19 Days 13 & 21 Training with the same parameters as on day 5, with intensity increasing on day 13 to 65% 1RM and on day 21 to 70% 1RM. Days 15 & 23 Training with the same parameters as on day 7, except that the total number of reps in single arm sets is increased on day 15 to 4 reps. and on day 23 to 5 reps *Days that are not set up are of course free |
Hesitant addendum I know what you might be thinking:
Chad you forgot to focus directly on the arms!
No, I didn't forget that. You'll get the best arm growth from a mixture of exercises like push-ups, shrugs, benches and pull-ups. Therefore, there is no need to emphasize direct arm work. It's a strange phenomenon. Any exerciser who has trained for more than a year knows that great arms come from compound exercises, yet most people still think they need to train with direct arm work. I'm giving you a choice. I don't recommend direct arm work, but there are some people who are happy to add it and it will work! If you feel cheated, continue with the same program parameters but cut the number of sets in half.
| For example, for 10 x 3 days of 80% M10. Do the following: Preacher Curl, French Press with one arm upside down - perform in superseriesSeries: 5 3 reps. Load: 80% for M10 Pause: 60 seconds For example, for upper body days of 60% M10. Perform as follows: Hammer lifts on incline bench, Triceps pulldowns - perform in superset. 2-3 sets. 10 repetitions. Load: 60% for M10 60 seconds pause. |
Final Notes:
Remember that you need to feed the recovery. Think of it this way, if maximal hypertrophy is your goal, you need to eat two hours after training and before bed. Eat during the day as well.
Study the details of this program carefully, it will give you better results and a better understanding of how your muscles work.
About the author
Chad Waterbury is a strength and conditioning coach with a bachelor's degree in human biology and physiology. He is currently completing his doctoral work in physiology at the University of Arizona. He runs his company, Chad Waterbury Strength & Conditioning, in Tucson, AZ, His clientele includes military special forces, professional athletes and people looking to lift their fitness. You can contact him at www.chadwaterbury.com.
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