dapper

I was over at T-Nation a few weeks ago and found a program designed by Chad Waterbury called "Hypertrophy Booster Shot" http://www.t-nation.com/readTopic.do?id=1063194 basically you pick the muscles that need the most work. Chad uses 4 areas for example. Chad also talks about 3 and 4 days a week workout beside this program. For each one you pick an exercise different than what you are currently doing. So for me on one of the days I use Neutral Grip Flat Bench, Low Row V-Bar, Narrow Stance Box Squat, Seated Leg Curl the other day I use Neutral Grip Incline Bench, Lt Pulldown V-Bar, Quad Dominant Leg Press, Hamstring Dominant Leg Press. That is both of my Booster Shot days. I also do this split Monday-Upper, Tues-Lower, Thur-Upper, Fri-Lower. I do the Booster Shots on Wed and Sat. After you ahve your areas picked you select a weight that is basically 30% of your 1RM or a weight you can get 40-50 reps done on the first set, when yo uhave to stop you rest for 10 sec then pump out as many more as you can. each time you stop you only get 10 sec rest till you get to 100 reps. You get 3 min rest then and go to the next exercise. So here is what I am thinking.

Let's say I go swimming for 30 -45 min. Each and every stroke no matter what stroke my arms and my legs are basically pushing or pulling weight. With some strokes it feels heavier and lighter than with other strokes. If I go faster it is harder to push or pull the water so it seems like we have more weight against us.

If I go on a treadmill and walk and set it up for 3.5 mph at incline of 8 as I first start out it will be harder but that is why you always have to adjust speed and or incline to get more resistance so your body gets used to it. Same difference except unlike swimming only portions of your legs are used. I guess arms to some extent.

Now bring in your stair stepper. You said that thing builds great glutes, aren't you basically doing a step up with each step. Same difference as with the treadmill you will eventually have to figure out ways to make it harder since your body gets used to it. I have seen some people carry small db's on treadmills or suck, or wear ankle weights to make it harder.

So use HIIT Cardio. You get warmed up then you do 30 sec of sprints and then 30 secs walk or jog, and back and forth for what 10-12 min but maybe a total of 8 - 16 min your whole session. While you are doing the sprinting aren't you creating a heavier wind resistance in some way against you?

So with the Booster Shot program you pick a very simple weight. Yep you are targeting one muscle unless you pick a more compoud lift and you can hit more. Pretty much all of mine are compound. You get to 20-25 reps you start to feel a burn, by 35 the burn can be pretty intense, now the HIIT basically kicks in and you get to 45 reps, rest for 10 sec and you are doing HIIT again for 15 reps, rest for 10 sec and 12 reps you are at 72 reps, rest again and 10 reps, rest again and 8 reps, rest again and 7 reps, rest again and 4 reps. Now on my leg exercises I do here that might take 12 min for me to finish. You have raised your heart rate same as cardio, you have used resistance same as cardio.

I am thinking this is no different than cardio and to some extent no different than HIIT. You are just using weights to get the same job done except as Chad says. "Hypertrophy". So why not kill more birds with one workout and I enjoy the Booster shot routine way more than cardio. I do 4 to 5 different exercises each session that is 30-45 min. I am sweating pretty darn good at the end also.

I just wonder what everyone else thinks.

dapper

Let me try and make this shorter.

I currently do the following: Upper 1, Lower 1, Upper 2, Lower 2. My set/rep scheme is as follows: 3x10, 4x8, 5x5, 8x3 and it rotates each week, so this is a 4 week program.

I found this Hypertrophy Booster Shot program by Waterbury and he says to plug it into your existing workout. I am doing it on my off days (Wed and Sat) pick 4 lagging body parts and select 1 exercise per day for each. Pick a weight you can do 40-50 reps then rest for 10 sec, then pump out as many as you can and rest 10 sec, and so forth till you reach 100 reps. Take a 3 min break and start the next exercise.

Waterbury says it is for recovery, work capacity, and hypertrophy. I think it is not much different than doing cardio off days because the weight is so light.

What do ya'll think?

pammiejoe6

i like the concept actually!! i tried Chad's Anti Bodybuilding Hypertrophy program last year and had tons of success with it...he's a smart dude!

i'll read on and keep you up on if i try this dude! thanks!