Chad Waterbury, a frequent contributor at T-Nation, has an article in the current Men's Health that promotes his new book, Huge in a Hurry. Waterbury's programs have been some of the most successful I have tried for building strength and size.
Part of being a healthy man requires having a strong and healthy body. What that means will be different for each of us, but a healthy heart, mind, and spirit must be housed in a healthy and strong body.
That said, the article cites Waterbury's five new rules for muscle:
1) Lift big to grow big
2) Lift fast to grow big
3) Quit when you're ahead
4) Don't sweat the small sets
5) Think big to grow big
The basic premise is that we need to lift heavy weights as fast as possible, but under control. We should be aiming for total quality reps and not worrying about the number of sets (3 sets of ten is a beginner's approach).
Here is his "big things come in small packages" workout -- three exercises, three day per week. This is the perfect routine for skinny guys and "hardgainers."
MONDAY:That's it. The low volume might be a shock for some people used to spending 2 hours in the gym, but your muscles will thank you by growing bigger.
Bench Press
Chinup
Deadlift
Aim for 25 total reps of each exercise using a weight that you can lift 4 to 6 times before speed and form deteriorate. Rest about 60 seconds between sets.
WEDNESDAY:
DB single-arm shoulder press
DB single-arm row
DB lunge or step up
Aim for 40 total reps of each exercise with each arm or leg, using a weight that you can lift 10 to 12 times before speed and form deteriorate. Rest about 45 seconds between sets.
FRIDAY:
Barbell bent-over row
Dip
Squat
Aim for 15 total reps of each exercise using a weight that you can lift 2 to 3 times before speed and form deteriorate. Rest about 90 seconds between sets.
And, obviously, this program is not the be-all and end-all of lifting, but it should be a good six to eight week cycle in your training year.
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1 comment:
Hey man,
Just a quick note to say I like your blog.
Re: the workout,
I too have found this type of approach to be highly effective. Back in my high school days I was into bodybuilding in a big way. Recently I started working out again (it's been close to 10 years since I've been in this "realm"), and these types of strategies...like I said I too am finding them highly effective. There seems to be a bit of a revolution going on the "muscle community" with this type of stuff. It's good to see.
I could go on, but I'll leave it at that.
Keep up the quality blogging my friend. :)
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