Anti-Bodybuilding Hypertrophy I and II by Chad Waterbury

**Short One** · 11-11-2006, 08:43 PM

Welcome to my 4th Journal instalment in an attempt to build myself a better body.

Something I wish to note up front, is I'm aiming to do this without the aid of protein supplements. At this point, my only supplement is a Multivitamin (which I may possibly drop as well).
So you guessed it. My calories come from good 'ole food. I eat my fair share of meat, tuna, eggs, oats and milk. I also ensure that I'm eating lots of fruits and veggies too.

I have spent a lot of time reading and re-reading to find the best routine for me to do next. Given I've just finished 2 cycles of HST, a hypertrophy based program, my next cycle was expected to be a strength based routine. Intermediate 5x5 (Bill Starr) was the natural suggestion.
However, I wanted to do something short, sweet and different to try and get as big as possible in prep for Summer here in Aus.
My bulking has been very slow and trying to keep as lean as possible to limit the length of cutting cycles. I intend to continue to clean bulk for this program too.

I am yet to experiment with a high volume routine, and this will give me just that.
This will give me various rep schemes of 10x3, 10x4, 10x5 and 5x10 (b/n 30 and 50 reps), which all fall within Chad Waterbury's 24 to 50 rep suggestion for hypertrophy.
I would also like to follow this routine up with either the Waterbury Method, or the 10 x 3 for fat loss (after 12 or so weeks of clean bulking I'll need it)

A little about the routine...
ABBH was created by Chad Waterbury, a well known strength coach who writes articles on t-nation and other publications.
It's designed to go against the usual BBing concepts. Each workout is expected to be quick; only half an hour.
It is expected to be run in a circuit, and have minimal rest times b/n sets/supersets.
The days/workouts are split into vertical and horizontal planes, and push and pull actions done over 4 workouts across 8 days.

A little about myself...
Although this is already been listed before in my journals, I'll just summarize for those new to me.
I'm a 31 year old, 5'5" (165cm) Australian living in Melbourne, in the state of Victoria.
I started weight training in Dec, 2005 and have thankfully learnt early of well structured weight training programs to get the most out of my effort.
Early on, although I was watching what I was eating I didn't fully understand and appreciate the importance of nutrition.
My gym is now in a spare room where I have all that I need though I'm starting to run out of weights. I have to juggle time with my young family with time dedicated to my newest obsession of getting lean and fit.
Workouts usually start early in the morning @ 5:00am to try and fit in as much as I can, without disrupting family life.

Here are links to my past journals:
o HST cycle #2 (on the bulk)
o HST cycle #1 (on the cut)
o my original Journal.

Before ABBH photos:
o Front
o Back
o Left
o Front Double
o Rear Double
o Side Chest
o Side Tricep
o Front Lats
o Rear Lats
o Front Abs
o Most Muscular

Here is the routine, explained as best I can:
Workout A:
Flat BB Bench Press
BB Rows

Workout B:
BB Front Squats
Hanging Pikes
Standing Calf Raises

Workout C:
Dips
Chin-ups

Workout D:
Deadlifts
Seated/Standing Calf Raises
Decline Situps

Progression and setup:
Weeks 1-3:
WO A & D are loaded with 80% of 1RM. Reps increase by 1 each week, across 10 sets.
WO B & C are loaded with 60, 65 and 70% of 1RM over the 3 weeks, for 5 sets of 10

Weeks 4-6:
The workouts scheme is switched:
WO A & D are loaded with 60, 65 and 70% of 1RM over the 3 weeks, for 5 sets of 10
WO B & C are loaded with 80% of 1RM. Reps increase by 1 each week, across 10 sets.

The workouts are done every second day, so the workouts won't fall on the same days all the time
The intention is that the 4 workouts are done in 8 days (as opposed to a 7 day week configuration)

Another thing to note, is that the exercises are done in a circuit. So for workout A, I would do bench, rest for 60 sets, then do bb rows, then rest 60 secs, then do bench, rest, bb rows, etc.

Short Term Goal(s):
o Bulk through this cycle (clean bulk), closely monitoring my results each week for calorie intake.
o Gain 0.25 to 0.5kgs (0.5 to 1lb) of muscle every week to get to around 76kgs whilst maintaining ~15% bodyfat
o Maintain cardio activity up to 3 times a week to keep myself trim on the bulk.

Long Term Goal(s) [beyond this program]:
o Get to 9-10% of BF%
o By maintaining (at worst) my current LBM, get to a target weight of ~70kgs

Some links to watch for:
Pics:
o CW progress pics
o HST progress pics
o 5x5 progress pics (older)
o All progress pics
o Pics of my home gym

Graphs:
o Lean Body Mass to Body Fat Mass
o Girth
o Bodyfat
o Weight
o Timeline Graph linked to pictures, milestones (Pretty cool. Needs Java plugin in your browser)

Tools:
o My BMR, MealPlan calculator, Target Heart Rate, Target Weight, Rep Max calculators
o Tool that I use to translate my lifts for graphs/PRs/etc

Chad Waterbury ABBH links:
If any/all of the above doesn't make any sense, feel free to read up on the following t-nation articles.
o Anti-Bodybuilding Hypertrophy I
o Anti-Bodybuilding Hypertrophy II
o 10x3 for Fat Loss

Edit: I've included a spreadsheet that I came up with to easily calculate and show the program. You just plug in your figures for the certain lifts and there you have it.

**Short One** · 11-11-2006, 09:47 PM

1RM Testing
Date: 12/11/2006 13:12
Resting HR: ---
Sitting HR: ---
Hours of Sleep: 7 hrs
Duration: 48 mins
Exercises (sets x reps x weight):

Elliptical Cross Trainer
5 mins manual step up from lvl2, 1.66 kms, 37cals

Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin
7 stretches (5:50 mins)

Bench Press
1x5x45.5kgs(100.28lbs)
1x3x51kgs(112.4lbs)
1x2x55.5kgs(122.32lbs)
1x1x62kgs(136.65lbs)
1x1x64kgs(141.06lbs) pr
1x1x66kgs(145.46lbs) PR
1x1x68kgs(149.87lbs) PR!
1x1x71.5kgs(157.59lbs) PR !!
1x0x73.5kgs(161.7lbs) failed
1x1x72.5kgs(159.5lbs) PR !!!

Bent over row
1x3x41.5kgs(91.47lbs)
2x2x47kgs(103.59lbs)
1x1x47kgs(103.59lbs)
1x1x59.5kgs(131.14lbs) pr
1x1x62kgs(136.65lbs) PR
1x1x64.5kgs(142.16lbs) PR !!!

Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin
7 stretches (5:50 mins)

Comments:
I am OVER the moon. I just benched 72.5kgs (159.5lbs).
My previous best was 60kgs back in March this year.

Obviously my 5x5 routines, and the HST have increased my physical 1RM by 12.5 kgs (27.5lbs)

Same goes for my BO row. Went from 46.5kgs to 64.5kgs. (102lbs to 141.9lbs). An increase of 40 lbs.

All this is in preparation for my new workouts. I'll be posting a link to my new Journal once I've created it.

**Short One** · 11-11-2006, 10:24 PM

You know, it didn't really hit me till now. I was so thrilled that I lifted that much before.

I kept trying singles and they felt light, so I kept going and going. Anyway, I'm just a couple kgs off doing a single rep bench of my bodyweight which I'm so excited about.

**ElSpaceBandito** · 11-11-2006, 10:49 PM

congrats on the PR's mate, well done...

i remember reading ABBH ages ago but back then i was too stupid to take any notice of it, i was only interested in getting hyoooge arms

so lets see how it works for u...

*subscribed*

**Short One** · 11-11-2006, 11:27 PM

Originally Posted by Twone

congrats on the PR's mate, well done...

i remember reading ABBH ages ago but back then i was too stupid to take any notice of it, i was only interested in getting hyoooge arms

so lets see how it works for u...

*subscribed*

Thanks man.

*lol*. Just as everyone else is. Haven't had many aussies watching my progress besides young and strong really.

Feel free to add comments along the way.

**ElSpaceBandito** · 11-11-2006, 11:49 PM

Originally Posted by Short One

Feel free to add comments along the way.

will do...and the same goes for u as well

**Short One** · 11-12-2006, 01:08 AM

Originally Posted by Twone

will do...and the same goes for u as well

Will do. Have subscribed to your Journal as well (though I haven't posted anything yet). I see you're re-doing Rippetoe. I'll read over your pages as I eat my CC before bed.

**all pro** · 11-12-2006, 03:01 AM

Originally Posted by Short One

You know, it didn't really hit me till now. I was so thrilled that I lifted that much before.

I kept trying singles and they felt light, so I kept going and going. Anyway, I'm just a couple kgs off doing a single rep bench of my bodyweight which I'm so excited about.

AWSOME ! So, 5x5 works and Kingfish and WayneLucky are wrong ?
I remember your comment when I showed you that 10 week NFL cycle where the first 3 weeks are 5x10. "that's a lot of bloody volume" This Waterbury program is for real and it's going to push you to your limit. Because of the combination of high volume and high frequincy you are going to excel on this. I've trained in a circuit for the last 30 years and I love it. Now you're going to find out why. Good luck. Less talk and more chalk. Giterdone.

**RipStone** · 11-12-2006, 04:31 AM

Yo, yo, yo.

Can't wait to see how you progress with ABBH. Kick some arse bud!!

**daYDreAmErX** · 11-12-2006, 06:22 AM

Hey !

I'm back

Good job with the PR's !!

**Short One** · 11-12-2006, 11:45 AM

Date: 13/11/2006 6:07:00 AM
Resting HR: ---
Sitting HR: ---
Hours of Sleep: 8hrs
Duration: 30mins
Exercises (sets x reps x weight):
Elliptical Cross Trainer
Program2+3, 30mins, 8.63kms, 196cals
(HRM 251kCals, 55%fat, 136max, 125avg, zone=114-133, IZ=[95%], HRmax=189)

Comments:
Better than average cardio today. Kept to my zone 95% of the time which is reasonable.

**Short One** · 11-12-2006, 11:59 AM

Originally Posted by all pro

AWSOME ! So, 5x5 works and Kingfish and WayneLucky are wrong ?
I remember your comment when I showed you that 10 week NFL cycle where the first 3 weeks are 5x10. "that's a lot of bloody volume" This Waterbury program is for real and it's going to push you to your limit. Because of the combination of high volume and high frequincy you are going to excel on this. I've trained in a circuit for the last 30 years and I love it. Now you're going to find out why. Good luck. Less talk and more chalk. Giterdone.

Certainly looks like it. The combination of programs worked for me, but I'm certain it'd work for most people.

*lol* Funny that you remember that. I don't think I was ready for it then, but I am ready for it now.
I only imagine it allows you to be constantly moving and refreshed in bodypart b/n sets.

Originally Posted by RipStone

Yo, yo, yo.

Can't wait to see how you progress with ABBH. Kick some arse bud!!

Me either RipStone.
I'm excited about the level of volume for this and the limited time in the gym. I'm also excited in that this hits bodyparts twice per week as opposed to dedicated bodypart days only the once per week.

I'm really convinced when choosing this program(s) that it'll work for me.

Originally Posted by daYDreAmErX

Hey !

I'm back

Good job with the PR's !!

Thanks daYDreAmErX. It was very satisfying

**young and strong** · 11-12-2006, 07:14 PM

Why didn't you tell me you had a new journal man?

Awsome bench, can't wait for the 1rm on squats. Im so subscribed.

**Short One** · 11-12-2006, 07:20 PM

Originally Posted by young and strong

Why didn't you tell me you had a new journal man?

Awsome bench, can't wait for the 1rm on squats. Im so subscribed.

I did.. Left a link in my old journal for all my subscribers

.

I'll be testing max for a front squat, though I'll probably test for back squat while I'm at it

**Short One** · 11-13-2006, 12:18 PM

1RM Test
Date: 14/11/2006 5:06AM
Resting HR: ---
Sitting HR: ---
Hours of Sleep: 5.5hrs
Duration: 45mins
Exercises (sets x reps x weight):

Elliptical Cross Trainer
5 mins manual step up from lvl2, 1.43 kms, 32cals

Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin
7 stretches (5:50 mins)

Front Squat
1x2x49.5kgs(109.1lbs)
1x1x59.5kgs(131.14lbs)

ATG Squat
1x3x69.5kgs(153.18lbs)
1x2x79.5kgs(175.22lbs)
1x1x104.5kgs(230.32lbs)
1x1x109.5kgs(241.34lbs)
1x1x112kgs(246.85lbs)
1x1x114.5kgs(252.36lbs)pr!
1x1x117kgs(257.87lbs) PR!!
1x1x119.5kgs(263.38lbs)PR!!!

Standing Barbell Calf Raise
1x5x64.5kgs(142.16lbs)
1x3x79.5kgs(175.22lbs)
1x2x89.5kgs(197.26lbs)
1x1x99.5kgs(219.3lbs)
1x1x109.5kgs(241.34lbs) pr
1x1x119.5kgs(263.38lbs) pr!
1x1x124.5kgs(274.4lbs) PR!!
1x1x129.5kgs(285.42lbs) PR!!!

Stretching: Quad, Calf, Ham, Back, Chest & bi, tri, groin
7 stretches (5:50 mins)

Comments:
This program calls for using front squats. I tried them with only 50kgs, and my wrists hurt, and I couldn't even support the weight.
I decided (and I hope I don't regret it) that I best keep with back squats to lift as heavy as possibly and grow as much muscle as possible.
My 2nd reasoning to this is that I would have similar weights with the calf raises to limit my switching plates b/n the circuit.

Remember, I have to do 1 set of squat, then 1 set of pikes (which I'll be doing lying down) and 1 set of calf raises and then repeat.

My calculated 1RM for these two lifts are:
Squat: 112kgs (247lbs) based from 106kgs over 3 reps
Calf Raises: 106kgs (234lbs) based from 94.5kgs over 5 reps

So based on these calculated figures, I'm naturally happy with the lifts I got.
I may have been able to push it a bit further with squat but that was the highest I was most comfortable with without any safety equipment.

**RipStone** · 11-13-2006, 01:33 PM

Great squatting man. I am sure you will be fine using back squats instead of front squats.

**Short One** · 11-13-2006, 03:32 PM

Originally Posted by RipStone

Great squatting man. I am sure you will be fine using back squats instead of front squats.

Thanks RipStone. Should be better though I WAS looking forward to doing front squats for a change.
I tried both bodybuilding style and olympic style.

Oh..

Here's a couple of pics I took of how empty my weight tree was when testing my maxes.

The first one after my Squat 1RM
The second is after Calf Raises 1RM

**ElSpaceBandito** · 11-13-2006, 03:36 PM

wow ur bar is pretty damn long, mines really short and i run out of space that why i had to get the 25's so i could have more weight on it...is urs an olympic or a standard home gym bar?

**Short One** · 11-13-2006, 03:45 PM

Originally Posted by Twone

wow ur bar is pretty damn long, mines really short and i run out of space that why i had to get the 25's so i could have more weight on it...is urs an olympic or a standard home gym bar?

Compared to my ez-curl bar, it's really long.

Mine is just a standard 6 foot bar. Never really measured the outer sides.

Got mine from a place in Cheltenham

**daYDreAmErX** · 11-13-2006, 03:48 PM

Congrats on the PR's SO. Damn good squatting here

**Short One** · 11-13-2006, 04:06 PM

Originally Posted by daYDreAmErX

Congrats on the PR's SH. Damn good squatting here

Thank you for the compliment

**Jonesy_5603** · 11-13-2006, 05:08 PM

awesome job with the PR's, keep it up man, and you know that im subscribed

, GL with the program

**Short One** · 11-13-2006, 06:46 PM

Originally Posted by Jonesy_5603

awesome job with the PR's, keep it up man, and you know that im subscribed

, GL with the program

Thanks. And cheers for subscribing Jonesy.

**young and strong** · 11-13-2006, 07:17 PM

Awsome squatting man, i'm hopeful i'll get 115kgs at the comp so i'll be close to where you are.

Oh yeah, i suport you decision to use back squats, more weight equals more muscle

**Short One** · 11-13-2006, 07:31 PM

Originally Posted by young and strong

Awsome squatting man, i'm hopeful i'll get 115kgs at the comp so i'll be close to where you are.

Oh yeah, i suport you decision to use back squats, more weight equals more muscle

Given your strength man, I'm sure you can get it. Just need to get your form right.

I'm hopeful that I'm there to see you do it!! Only a couple weeks and a bit to go

**young and strong** · 11-13-2006, 07:42 PM

Thanks man

. Sometimes i wish i could back to febuary and start over again knowing the things i know now. I would be so much stronger

.

Anyway sorry mate, hijak.

**r_graz** · 11-14-2006, 06:00 AM

Originally Posted by young and strong

Thanks man

. Sometimes i wish i could back to febuary and start over again knowing the things i know now. I would be so much stronger

.

Wow, I hear you there. I started in Feb '06 and basically wasted my time with machines, bodypart splits, and other things that did me little good. That is until I started a 5x5 in July and actually started making real progress. Live and learn.

BTW ShortOne, subscribed

**JaeGee** · 11-14-2006, 07:53 AM

Nice PRs on the squats man! Looks like it might be time to buy some more weight

I haven't heard of this program before, so I can't wait to read more about it and see how you progress.

*subscribed*

Are you going to 1 rep other lifts also?

**Short One** · 11-14-2006, 11:51 AM

Originally Posted by r_graz

Wow, I hear you there. I started in Feb '06 and basically wasted my time with machines, bodypart splits, and other things that did me little good. That is until I started a 5x5 in July and actually started making real progress. Live and learn.

BTW ShortOne, subscribed

G'day r_graz. I see you said in your journal that you're interested in the Waterbury routine. I'm really excited about starting this. I'm hoping this will be hit sweet spot with me.

Originally Posted by JaeGee

Nice PRs on the squats man! Looks like it might be time to buy some more weight

I haven't heard of this program before, so I can't wait to read more about it and see how you progress.

*subscribed*

Are you going to 1 rep other lifts also?

The next workout is my dips and chins, but I won't be maxing for those. Or maybe I might do physical xRM for chins just to see what they are before the program and compare it to something.
I'll also be maxing out my standing press as I'm curious to see how much I've improved.

Beyond that is deadlift max on Sat.

**Short One** · 11-14-2006, 11:57 AM

Date: 15/11/2006 6:15:00 AM
Resting HR: ---
Sitting HR: ---
Hours of Sleep: 8 hrs
Duration: 25 mins
Exercises (sets x reps x weight):
Elliptical Cross Trainer
Program2+3, 30mins, 7.24kms, 165cals
(HRM 212kCals, 50%fat, 138max, 126avg, zone=114-133, IZ=[93%], HRmax=190)

Comments:
Slept in a little and cut it back by 5 mins.

Boring old cardio for some of you (I understand), but I'd like to keep my BF in check.

My work pants are starting to feel tight.
It's funny, I'm still thinner than when I started 1 year ago so I'm being a little anal there. My bulk this time round is a LOT better than last time.

After all, the pants that feel tight now I couldn't even FIT before I started my 'get fit' mission.

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