T Nation

Total-Body HFT by Waterbury

Yes this is a serious post. There is no other place to put it besides the BBing sub-forum so please keep the trash talking to a minimum. I realize you can only get so big with these types of programs so I hope my intentions with this post are clear.

So I was looking at some books I have for the heck of it and this is the only program in Waterbury’s “Huge in a Hurry” that I actually like… I disagree with some of the exercise choices however. Who has had any success with this?

Here’s how this program is in a nutshell. I changed some of the exercises to ones I think are actually worth a damn.

BTW Straight sets for all exercises, not a circuit.

Day 1
AM (Load = 4-6 RM) - Chin-up, Dip, Deadlift
PM (Load = 10-12 RM) - Cable rows, DB Shoulder press, Bulgarian split squat

Day 2
AM (Load = 4-6 RM) - High pull, DB Incline Bench press, Front Squat
PM (Load = 10-12 RM) - Lat pulldown of some kind, BB Decline bench, BB Rom. DL

Day 3
AM (Load = 4-6 RM) - Pull-up, Push press, Hack squat or Leg press
PM (Load = 10-12 RM) - DB Row, DB Flat Bench press, Reverse Lunge

It obviously has it’s limitations for BBing purposes, but I would like to know if anyone has had success with this?

Yups, it has its limitations. What about direct arm work, the lateral and posterior part of the shoulders, calves?

PM “IamMarqaos” or PushHarder. Both of those guys had some good success with HFT stuff (don’t know about that exact program though).

I tried his first HFT program where you work up to 10 training sessions a week. I was completely burned out by the end of week 2. I would say approach with caution.

[quote]BBriere wrote:
I tried his first HFT program where you work up to 10 training sessions a week. I was completely burned out by the end of week 2. I would say approach with caution.[/quote]
Which one was that? 10 training sessions a week is a lot. The one I listed is only 6 a week.

Yes like I said it has it’s limitations as written. But I think I may model my own bastardized version of this when I have some time for two a days in the summer.

I’ve done a lot of the Huge in a Hurry book and his programs and to me the only limiting factor is your effort, I’ve been training with a partner and he hasn’t had the gains because he misses workouts, doesn’t put his all into, while I’ve gained a solid 10-15 lbs of muscle using programs from the book.

I did the HFT for Arms which is 5 weeks long, including the unloading week, and I loved it, the PM workouts were hard but you progress your way up to it. Week one is 4 workouts, week 2 is 5 workouts, week 3 is 6 workouts 2 each M/W/F. I haven’t done the Total body one cause I like to cycle the 2 a day workouts and keep them to a couple cycle a year not to get burned out.

I’m doing Get Lean now and am loving it, I haven’t ran this much HIIT in a while so its kind of refreshing to change it up every now and then. I guess success is somewhat subjective, but I’m the 1st pick at lunch-time pick up games due to my effort and physique.

Don’t beat yourself up over this. If you enjoy it then that’s what will work because you’ll be inspired to keep at it. The other post is correct: It’s the effort you put into it. I’ve used TBT with HFT and have noticed good gains. I’ve also seen gains with other routines. One thing that I’ve found is that I used to hate to leg day. It would always throw my training off because I would find a way to slip working out. I would do chest Monday, Back Tues then skip Leg day altogether. One of the concepts that works well for me with HFT is that it allows you to perform “minimal” sets each day per bodypart. I’ve learned that it’s much easier for me to perform five sets of quads maybe three days/week rather than 15 sets once/week. Just my $.02.

[quote]PB Andy wrote:

[quote]BBriere wrote:
I tried his first HFT program where you work up to 10 training sessions a week. I was completely burned out by the end of week 2. I would say approach with caution.[/quote]
Which one was that? 10 training sessions a week is a lot. The one I listed is only 6 a week.

Yes like I said it has it’s limitations as written. But I think I may model my own bastardized version of this when I have some time for two a days in the summer.[/quote]

He published it here on T-Nation. I think it was something about High Frenquency Secret or something. I’ve learned that I can’t really do 2 a days, but if you can then have at it. Good luck. I think I’m one of the few that still enjoy Waterbury programs.

I did the program for a few months when I was dieting on ‘The Anabolic Diet.’

I basically followed the template CW set out on his original article specialising for triceps. My triceps did grow quite substantially in that time (although they were underdeveloped to begin with.) In retrospect I would do a more traditional BB plan, but it definitely wasn’t a complete waste of time.

(More arm/shoulder/chest work would make it better, I think BBB to be an overall superior program in that respect)

PS: I didn’t do straight sets for everything, I usually ‘mini-ramped’ the weight on most exercises doing heavier sets first then lowering the weight as fatigue set in, still staying in the rep range.

Hope this helps.