The Anti-Bodybuilding Hypertrophy Program

Earlier this year, we chose Chad Waterbury's Anti-Bodybuilding Hypertrophy (ABBH) as the most effective training program of 2003. There were plenty of other good programs published that year, but ABBH seemed to receive the most positive feedback. In fact, so many people tried the program and recommended it to others that we were soon deluged with requests for a sequel.

You asked for it, you got it. Below, CW outlines what to do after you've completed the original program.

The First Arizona Outlaw

Up until the late 1800's, the land of southern Arizona was mostly inhabited by rebels like Geronimo, Nachez and Vicotorio. Most white men who dared to enter this lawless land never lived to tell about it. But one man ignored these dangers.

Edward Lawrence Schieffelin was a tall cowboy with a bronzed face, long hair, and clear blue eyes. He came to the San Pedro Valley in 1877 in search of a rich ore deposit. While in search of this highly lucrative rock, Schieffelin was approached by a soldier.

"You keep fooling around out there amongst them Apaches," the soldier said, "and the only rock you'll find will be your tombstone."

Undeterred, Schieffelin found his "rock" – a rich silver strike. The city of Tombstone, Arizona was born.

The Other Arizona Outlaw

In 1999, another outlaw came to Arizona. This one wasn't looking for silver, just a better way to increase strength and muscle. It seemed to him that just about every training program out there consisted of 3-4 sets of 8-12 reps. This set/rep scheme seemed to be the Holy Grail for those seeking optimum hypertrophy.

But this outlaw found a better way, and all he needed was a worthy medium that would let him tell his tale. So like two cowboys who slit their palms with an eight-inch knife and shook hands to become blood brothers, the brotherhood between Testosterone and Chad Waterbury was born.

Anti-Bodybuilding Hypertrophy

I have great admiration for Mr. Shieffelin for chartering those forbidden territories back in the day. I was faced with similar resistance and hesitation when I released my Anti-Bodybuilding Hypertrophy program in early 2003. I didn't exactly run the risk of getting scalped, not literally at least, but people in the industry told me the ABBH program was just too different, too outlaw to work.

So a few naysayers started their own shootout with me at the O.K. Corral. They stuck to their old ideas about training while I blazed away with my new ones. When the smoke cleared, the Clantons and McLaurys lay bleeding. But if I was Wyatt Earp in this showdown of training methodologies, then the T-mag reader who tried out the program was my Doc Holliday. Luckily, I had thousands of Doc Hollidays to back me up.

The New Era

It's been quite a spell since the ABBH program's induction, and the positive feedback has been mind-blowing. I knew it was my best program at the time since my clients reaped massive levels of muscle and strength from the original plan.

Within a few months after the release of the program, I contemplated writing a follow-up. I knew it could be as good as the original, but I patiently waited for a better answer. I didn't want to write a continuation program that was as good as the original; I wanted to write one that was better!

Thanks to all the trainees from around the world who let me in on their experiences with the original, I'm now ready to release a follow-up program with the power of Doc Holliday's sawed-off scattergun!

Overview of the Original Program

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

Switch the movement plane with the strength training method. In other words, Day 1 becomes 5 sets of 10 repetitions with horizontal pressing/pulling. Use the same 60 second rest periods as originally prescribed and utilize antagonist training (i.e., switch back and forth between the pressing and pulling exercises).
Lower body movements should be switched in the same manner. For example, Day 3 becomes 10 sets of 3-5 reps with the same giant set sequence (e.g., front squats, rest, hanging pikes, rest, standing calf raises, rest, etc.).
Continue this program for another 23 days.

ABBH II

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

Day 1

Total sets per muscle group: 6
Movements per muscle group: 2
Movement plane: Horizontal Upper Body
Reps per set: 5
Load: 7RM (reps max)
Rest: 60 seconds between sets
Pressing Exercises: Flat Dumbbell Bench Press and 20-30? Decline Barbell Bench Press
Pulling Exercises: Seated Cable Rows and Bent Over Barbell Rows with a supinated (palms up) grip. If seated cable rows aren't an option, use Facedown Dumbbell Rows on a 30? incline bench.

Note: Perform all sets in a row for a given exercise. In other words, perform 3 sets of Flat Dumbbell Bench Press with 60 second rest periods, followed by 3 sets of Decline Barbell Bench Press with 60 second rest periods before moving on to the pulling exercises.

Day 2

No weight-training. Perform 15-20 minutes of medium-high intensity aerobics (incline treadmill walking, jogging, HIIT, etc.)

Day 3

Total sets per muscle group: 4
Movements per muscle group: 1
Movement plane: Hip-dominant lower body
Reps per set: 12
Load: 15RM
Rest: 60 seconds between giant sets
Exercises: Partial Barbell Deadlifts* Standing Cable Crunches* * Leg Press Calf Raises* * *

* Perform with a barbell, but only lower the barbell until it's at the level of your upper shins.
* * You could also use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
* * * If a leg press isn't available, perform standing calf raises off the edge of a block or step.

Note: Perform all of the exercises in a giant set, circuit fashion. For example, perform Partial Deadlifts, rest 60 seconds, Standing Cable Crunches, rest 60 seconds, Leg Press Calf Raises, rest 60 seconds, then repeat the sequence three more times.

Day 4

No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.

Day 5

Total sets per muscle group: 6
Movements per muscle group: 2
Movement plane: Vertical Upper Body
Reps per set: 12
Load: 15RM
Rest: 75 seconds between giant sets
Pressing Exercises: Standing Dumbbell Military Press and Dips
Pulling Exercises: Chin-ups and Upright Rows

Note: Perform all exercises in a giant set, circuit fashion. Do the following: Standing Dumbbell Military Presses, rest 75 seconds, Chin-ups, rest 75 seconds, Dips, rest 75 seconds, Upright Rows, rest 75 seconds, then continue the sequence two more times.

Day 6

No weight-training. Perform 15-20 minutes of medium-high intensity aerobics.

Day 7

Total sets per muscle group: 6
Movements per muscle group: 1
Movement plane: Quad Dominant Lower Body
Reps per set: 5
Load: 7RM
Rest: 60 seconds between sets
Exercises: High-Bar Barbell Back Squats (full ROM)* Standing Cable Crunches* * Donkey Calf Raises* * *

* Use a high bar position (upper traps) and elevate your heels on two 25-pound plates. Go for a full ROM (range of motion).
* * If a cable stack isn't available, use traditional feet-hooked sit-ups with a dumbbell held on your upper chest for added resistance.
* * * If an apparatus to perform donkey calf raises isn't available, perform seated calf raises.

Note: Perform all sets in a row before switching to the next exercise as described in Day 1.

Day 8

Off completely with no aerobics.

Day 9

Repeat sequence for two more weeks. At the end of the program, switch movement planes with strength-training methods as described for the original ABBH.

Conclusion

A new era of hypertrophy strength-training is about to begin. I hope you're as excited about this sequel as I am! It's because of T-Nation that I was able to develop this outstanding continuation to the original ABBH.

Now, keep an eye peeled for those dirty Clantons and go hit the gym!