The Anti-Bodybuilding Hypertrophy Program Part 2

Part 2

By Chad Waterbury | 04/02/04

Source: https://www.t-nation.com/workouts/anti-bodybuilding-hypertrophy-program-2

In 2003, the Anti-Bodybuilding Hypertrophy Program was voted Training Program of the Year due to the vast amount of positive feedback we received. So many exercisers had tried the program and recommended it to others that we were soon inundated with requests for a sequel. This article, which describes what you can do once you've completed the original program, is the answer.

The first outlaw from Arizona

Until the late 19th century, Southern Arizona was primarily inhabited by rebels like Geronimo, Nachez and Vicotorio. Most white men who dared to enter this lawless land did not live long enough to tell about it. But one man ignored these dangers.

Edward Lawrence Schieffelin was a tall cowboy with a bronze-colored face, long hair and clear blue eyes. He came to the San Pedro Valley in 1877 in search of rich ore deposits. During his search for this highly lucrative rock, a soldier approached Schieffelin.

"If you keep hanging around out here with the Apaches, the only rock you'll find will be your tombstone," said the soldier.

Schieffelin was undeterred and found his "stone" - a rich vein of silver. Thus the town of Tombstone was born.

The other outlaw from Arizona

In 1999, another outlaw came to Arizona. He wasn't looking for silver, just a better way to increase strength and muscle mass. It seemed to him that pretty much every training program out there consisted of 3 to 4 sets of 8 to 12 reps. This set and repetition scheme seemed to be the Holy Grail for those looking for optimal hypertrophy.

But this outlaw found a better way and his name was Chad Waterbury.

Anti-Bodybuilding Hypertrophy

I admire Mr. Shieffelin for entering this forbidden territory back then. I faced similar resistance when I published my Anti Bodybuilding Hypertrophy program in 2003. I didn't risk being scalped, of course - at least not literally - but people in the fitness industry told me that this program was too different and too "lawless" to work.

A few naysayers started a shootout with me. They held on to their old ideas about exercise while I fired away with my new one. When the smoke cleared, the Clantons and McLaurys lay bleeding on the floor. If I was Wyatt Earp in this showdown of training methodologies, then my readers trying out this program were my Doc Holliday. Fortunately, I had thousands of Doc Hollidays supporting me.

The new era

It's been some time since the Anti Bodybuilding Hypertrophy Program was released and the positive feedback has been staggering. I knew this was my best program at the time and my clients were building massive amounts of muscle mass and strength with the original plan.

A few months after releasing the program, I developed a follow-up program. I knew it could be as good as the original, but I patiently waited for a better answer. I didn't want to develop a follow-up program that was as good as the original - I wanted to develop a program that was even better!

Thanks to all the exercisers around the world who shared their experiences with the original program with me, I am now ready to release a follow-up program with the power of Doc Holliday's sawed-off shotgun.

Basically, a performance increase can be achieved with boosters such as GodMode or The Evil Narcotica.

Overview of the original program

Let me first address some of the issues with the original plan. Once you have completed the first 23 days of the original program, do the following:

1. Swap the plane of movement in the strength training method. In other words, perform 5 sets of 10 repetitions of horizontal push/pull on day 1. Use the same 60 second rest intervals as originally described and use antagonistic training (i.e. alternate back and forth between pushing and pulling exercises).
2. The lower body exercises should be swapped in the same way. For example, on day 3, perform 10 sets of 3 to 5 repetitions of the same mammoth set sequence (e.g. front squats, pause, hanging pikes (https://www.youtube.com/watch?v=DJFQUoo6QCk), pause, standing calf raises, pause, etc.).
3. Use this program for the other 23 days.

Anti-Bodybuilding Hypertrophy II

After 46 days of toil that would make Ed Schieffelin proud, it's time to mix things up! The sequel will be based on similar principles, but will include a few changes. Here are the parameters:

Day 1

• Total number of sets per muscle group: 6
• Exercises per muscle group: 2
• Plane of movement: Horizontal upper body
• Repetitions per set: 5
• Load: 7RM (maximum weight for 7 repetitions)
• Rest: 60 seconds between sets
• Press exercises: Dumbbell flat bench press and barbell bench press on a reverse incline bench at 20 to 30 degrees
• Pulling exercises: Seated cable rowing and barbell rowing bent over with an underhand grip (palms facing up). If seated cable rowing is not an option, you can also perform dumbbell rows on a 30 degree incline bench.

Note: Perform all sets for a given exercise in succession. In other words, perform 3 sets of dumbbell flat bench presses with 60 second rest intervals, followed by 3 sets of barbell bench presses on the reverse incline bench with 60 second rest intervals before moving on to the pulling exercises.

Day 2

No training with weights. Perform 15 to 20 minutes of moderate-intensity aerobic exercise (walking on an incline treadmill, jogging, HIIT, etc.).

Day 3

• Total number of sets per muscle group: 4
• Exercises per muscle group: 1
• Plane of movement: Lower body hip dominant
• Repetitions per set: 12
• Load: 15RM
• Rest: 60 seconds between mammoth sets
• Exercises: partial reps barbell deadlifts*, standing cable crunches**, calf raises on the leg press***

* Performed with a barbell, lowering the bar only to the height of the upper shins.

** You can also use traditional sit-ups with a dumbbell held in front of your chest for extra resistance.

*** If no leg press is available, you can also perform calf raises standing on the edge of a block or step.

Note: Perform all exercises as a mammoth set in the form of a circuit. For example, perform partial deadlifts, pause for 60 seconds, perform cable crunches, pause for 60 seconds, perform calf raises on the leg press, pause for 60 seconds. Then repeat this exercise sequence three more times.

Day 4

No training with weights. Do 15 to 20 minutes of aerobic exercise at medium intensity.

Day 5

• Total number of sets per muscle group: 6
• Exercises per muscle group: 2
• Plane of movement: Vertical, upper body
• Repetitions per set: 12
• Load: 15RM
• Rest: 75 seconds between mammoth sets
• Press exercises: Dumbbell standing shoulder presses and dips
• Pulling exercises: Pull-ups and upright rows

Note: Perform all exercises as a mammoth set in the form of a circuit. Do the following: Dumbbell shoulder press standing, 75 seconds rest, pull-ups, 75 seconds rest, dips, 75 seconds rest, rowing upright, 75 seconds rest. Then repeat this exercise sequence twice more.

Day 6

No training with weights. Perform 15 to 20 minutes of aerobic exercise at medium intensity.

Day 7

• Total number of sets per muscle group: 6
• Exercises per muscle group: 1
• Plane of movement: lower body, quadriceps dominant
• Repetitions per set: 5
• Load: 7RM
• Rest: 60 seconds between sets
• Exercises: Squats through full range of motion* Standing cable crunches**, donkey calf raises***

* Use a high bar position (upper trapezius) and place the heels elevated on two weight plates. Perform the exercise through the full range of motion.

** You can also use traditional sit-ups with a dumbbell held in front of the chest for added resistance.

*** If a donkey calf raise machine is not available, you can also perform seated calf raises.

Note: As described in Day 1, perform all sets of an exercise in succession before moving on to the next exercise.

Day 8

No training and no aerobic training

Day 9

Repeat the sequence for two more weeks. At the end of the program, swap the movement planes in the strength training methods as described in the original Anti-Bodybuilding Hypertrophy Program.

Conclusion

We are about to enter a new era of strength training. I hope you find this sequel as exciting as I do.