The Waterbury Method

Sure, there are some very effective workouts from the past, but the results are not what they could be.

There are tons of workouts that have been developed over the last 50 years, however the problem is the inability to apply scientific information along with out of the box thinking.

The past use of steroids by athletes, is ineffective when considering their means. These athletes spend millions a year on these agents and don't you think for that money they could hire super coaches to help them get to the top? But they don't give a shit, preferring to take the easier route of injectable, illegal drugs that often destroy their health and turn them into wrecks.

Despite all these problems, there is still a way in the latest systems that can help everyone avoid these mistakes. This program is the ideal way. With this program, it is possible to achieve great results without using illegal substances.

Total Body Training
In the past, total body workouts were very popular. It is nothing new. Indeed the last article on www.t-nation.com from 2001 was Total Body Training (hereafter referred to as TBT), but like everything on www.t-nation.com my training methods are evolving. My latest system, is based on the methods I find most effective for muscle growth. With the help of a few small swaps and turns, it offers a much higher synergistic hypertrophy effect.

Here we go folks!

The Mighty 10x3
If I had to pick one working volume for the rest of my training days, I would use the 10x3 method. I've compiled training parameters that lead to better muscle growth. Half of my ABBH program is based on this method, and I have to say that half of my success is from this method alone.

The benefits of 10x3 include:

The 10x3 method requires more load than the mirrored 3x10. In 10x3 the load intensity is approximately 80% of 1RM. This intensity and work volume leads to greater improvement in intramuscular coordination, accompanied by a large increase in the demands on high-load muscle units:

2. Fast muscle action: sets are at extremely short intervals under 6 seconds and no muscle failure occurs, maximum speed must be maintained through all sets. This is important because dynamic muscle loading leads to greater use of type IIB and IIA muscle fibers. The fast fatiguing fibers are fatigued first (fast red muscle fiber IIB) then the "resistant" fibers, against fast fatigue (fast white muscle fiber IIA).

3. Fatigue management: after completing a set with 80% 1RM, exercisers often feel invigorated, this is a big aspect for their motivation. 10 sets of squats into a screaming failure will drain your motivation out of your body before a porn star bouncing on your mac, but after the 10x3 method you leave the gym less tired and more importantly healthily invigorated.

Strong 4x6
After the greatest stimulation of hypertrophy, I prefer sets of 24 to 50 total reps. In TBT, I stay at the lower end of the spectrum. While the 10x3 work volume is magical, I can't say that it's not like 5x5 workouts with 85% 1RM, but the number of total sets in a workout must be limited due to avoiding fatigue. That's why I swapped 5x5 for 4x6.

I discovered that just 4x6 leads to much more hypertrophy. One extra set will devalue the entire TBT.

The benefits of 4x6 are very similar to 10x3, assuming we choose the right loads. I prefer 80% 1RM intensity. This load will induce the best demands on fast twitch muscle fibers = minimal fatigue and adequate load.

Combining all methods together
Now we know all the parameters of my method. You know the advantages of 10x3, why is it not used for all exercises? Simply put, 10 sets for each muscle group in one section is too much. This technique leads to 180 sets with 80% 1RM in one week. Not good unless you are on an elite chevron, however this is debatable.

My latest system is 10x3 for each muscle group. The rest of the workout consists of 4x6 leading to maintaining volume levels, while increasing strength and hypertrophy.

The best part of the program is alternating 10x3 workouts with different body parts. One unit is a 10x3 on the lower body, another on the top - push-ups, and the last top - pull-ups. The weight work evenly distributes the fatigue on the nervous system throughout the body.

THE WATERBURY METHODS: HERE WE GO FOLKS

Week 1 - Load: 80% 1RM, or choose any weight for 6 reps with perfect technique.

Weeks 1-4 - Tempo: 10X (one second - eccentric phase of the movement and without pause, dynamically perform the concentric phase of the movement as fast as possible!)

Load: After the first week of the program, the load must be increased and here's how it goes:
Week2: 82.5% of 1RM for on all exercises
Week 3: 85% of 1RM for all exercises
Week4: 87.5% of 1RM for all exercises

Supplementation
I highly recommend the Power Drive supplement during all weeks of my program. Use these powerful pre-workout remedies in sugar water. Add 200mg of caffeine to your drink if you want to be properly charged . During weeks three and four, I prefer to use the Power Drive after each workout to aid CNS recovery.

Biotest - Surge is just right for your recovery. Give half the dose during your workout. The remaining half can be supplemented with 5g of creatine. Wait 45 minutes and take another dose. This makes for a strong dose to regenerate and accelerate hypertrophy.

Supplement the protein with a protein drink called Grow! This protein contains lots of micellar casein. You'll be hard pressed to find anything better for the price. Using Grow! Is the easiest way to get 1-2g of protein per pound of body weight into your body. If your muscles don't have enough quality protein, no program will lead to great muscle growth.

Don't waste the benefits of your workout with poor quality supplementation. All of these supplements may not be TOP, but they are the best for the price.

Summary
This infernal system is for anyone who wants to accelerate strength growth and hypertrophy. My method is the best of both worlds of strength and hypertrophy. Rest assured that you are training fast and have fatigue under control with adequate supplementation. If you follow these steps you will have ecstatic results.

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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Author: Chad Waterbury