The Anti-Bodybuilding Hypertrophy Program - Part 2
Author: This year we selected Chad's Anti-Bodybuilding Hypertrophy (ABBH) as the most effective training program of 2003. There were a lot of good workouts published this year, but ABBH got the most acclaim. Many people have tried this workout and reported that the results are great, but they keep asking where is the follow up?
You asked so here it is. Chad Weterbury adds his original program.
First, the Arizona Exile
Since the 1800's, the outlaws that are Geronimo, Nachez and Victorio have inhabited Arizona to tell us what it's like there. Many white men who have visited this lawless land have not survived, but one man has ignored all the dangers.
Edward Lawrence Schieffelin was a cowboy with a bronze face, long hair, and deep blue eyes. He came to the San Pedro Valley in 1877 looking for gold. While prospecting for gold, he met a soldier who said, "You fool, there are a lot of Apaches around here, and all you'll find is your tombstone."
Fearless Schieffelin found his stone, a pile of silver, and the town of Tombstone was founded in Arizona.
Another Arizona outlaw
In 1999, another outlaw came to Arizona. He wasn't looking for gold, he was looking for a way to gain strength and muscle. It seemed best to him to train 3-4 sets of 8-12 reps He took this scheme as the holy grail to hypertrophy.
But this outlaw found a better way to hypertrophy. Now we'll tell you his story. Like two cowboys who slit their wrists with eight-inch knives and shook hands to form a brotherhood of blood, a brotherhood was formed between Testosterone and Chad Wetherbury.
Anti-Bodybuilding Hypertrophy
I feel great admiration for people like Mr. Shieffelin for their courage to explore forbidden territories in the past. I encountered the same resistance and rejection when I introduced ABBH in 2003. I didn't risk scalping, but I was told by people in the biz that ABBH was as different as outlaw work.
Opponents challenged me in the O.K. Corral. They stood by their old ways when I persuaded them of my new ones, but when the air cleared, the Clantons and McLaurys were blown away, but when I grounded Wyatt Earp, the appreciative T-mag readers themselves said my program was the best in a long time.
A new era
I was charmed by the positive response to ABBH and it stimulated me to further ideas. I know it was one of my best programs in a long time. My clients have gained a lot of muscle and strength from this original program.
A few months after publication, I started working on a sequel. I know it may not be as good as the original, but I was anxiously awaiting the results. I didn't want to write a sequel as good as the original. I wanted to write something much better.
Thank you to all the coaches around the world who sent me insights about my program. My next program is going to be a real blast.
A summary of the original program
1) Use strongman methods as follows on day 1, use 5 sets of 10 reps with horizontal pull and push, after a 60 second break, continue with antagonism
2) Lower body exercises are to be performed in the same manner. For example, day 3 starts with 10 sets of 3-5 reps with the same load. (e.g., Front Squat, pause, Leg Lifts in the hang, pause, Standing Lunges, pause, etc.)
3) Continue for the next 23 days
ABBH II
After 46 days, like Ed Schieffelin, it's time to tweak a few things. The continuation will be based on the same principles, but with slight changes. Here are the parameters.
| Day 1 Work sets for all muscle groups: 6 Number of exercises per muscle group: 2 Plane of motion: Horizontal with a focus on the upper body Reps per set: 5 Load: 7RM (reps max) Break: 60 second break between giant setsPressureexercises: Bench-press with one arm and 20-30° Bench Press overhead Pulling exercises: lower pulley pull-ups and Overhead Pull-ups. If you don't have the option of using the lower pulley pull-ups, choose the alternative option and that is the overhead pull-ups with one-handed press on some 30° incline bench. Note: Perform 3 giant antagonisms. Perform 3 antagonistic supersets in a set of Bench-press with one-arm pull-ups and bottom pulley pull-ups and then rest for 60 seconds, again following the same 3 antagonistic supersets and again rest for 60 seconds. Now move on to the antagonisms of the other exercises, which you will perform in the same manner. Day 2 This day is followed by a no-load workout. Perform 15-20 minutes of moderate-intensity aerobic training (treadmill on inclined plane, jogging, HIIT, etc.) Day 3 Work series for all muscle groups: 4 Number of exercises per muscle group: 1 Hip-dominant exercises for the lower body Reps per set: 12 Load:15RM Break: 60 second break between inserted sets Exercises: Partial deadlifts*, Standing pulldowns on the pulley**, Leg-press lunges*** * Perform the deadlift as a shortened path of movement up to the level of the beginning of the tibia ** If the pulley machine is unavailable, replace it with the classic lying-press curls and place a weighted disc on your chest. *** If Leg-press is not available replace it with stair lunges. Notes: Perform in the manner of embedded sets. Pause between insert sets for 60 seconds. Day 4 This day is followed by a no-load workout. Perform 15-20 minutes of moderate intensity aerobic training (treadmill on incline, jogging, HIIT, etc.) Day 5 Work series for all muscle groups: 6 Number of exercises per muscle group: 2 Plane of motion: Vertical with a focus on the upper body Reps per set: 12 Load: 15RM Break: 75 second break between giant sets Pressing Exercises: Military Press standing with one-armed push-ups and Barbell push-ups Pulling Exercises: Barbell Shrugs and Barbell to Chin Pulls Note: Perform 3 giant antagonisms. Perform 3 antagonistic supersets in a row of Military Press Standing with Single Arms and Pull-ups and then rest for 75 seconds, again following this, perform the same 3 antagonistic supersets in a row and again rest for 75 seconds. Now move on to the antagonisms of the second exercises, which you will perform in the same manner Day 6 This day is followed by a no-load workout. Perform 15-20 minutes of moderate-intensity aerobic training (treadmill on inclined plane, jogging, HIIT, etc.) Day 7 Work series for all muscle groups: 6 Number of exercises per muscle group: 1 Movement Plane: Quad Dominant lower body exercises Reps per set: 5 Load: 7RM Pause: 60 second break between inserted sets Exercises: Squat*, Standing Pulley Crunches**, Donkey Lunges*** *You can use high 10 kg discs to support your feet. ** If the pulley machine is unavailable, replace it with the classic lying shortcuts and place a weighted disc on your chest. *** If your donkey lunge machine is unavailable, replace it with classic seated lunges. Note: Perform in the manner of embedded sets. Pause between insert sets for 60 seconds. Day 8 Do not train at all on this day, even aerobically. Day 9 Repeat the same for the next two weeks |
Summary
A new era of ABBH is beginning. I hope you are as fascinated with the new song as I am. Because I have developed a great sequel to ABBH for T-nation. If you have questions ask me at T-nation. Now check it out and go practice.
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.
For those interested in the original, just click on the link http://www.t-nation.com/readArticle.do?id=459211&cr=
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