Project HUGE: Huge In A Hurry - Get Ready
Posted March 16, 2009 at 2:07 PM
With this post, I am officially bringing Chad Waterbury's Huge In A Hurry book into my Project HUGE world (that's a lot of Hugeness in one sentence). Project HUGE, of course, being the fitness topics that I am putting into effect in my own personal training regimen. Because the Huge In A Hurry programs are a shift away from the way that most people are used to training, Chad Waterbury suggests that all weight lifters, novice and expert, execute his "Get Ready" phase before moving onto any of the other plans. This phase allows people to get comfortable with moving weights with maximal speeds for enough volume. It also allows people and adjustment period where they can start to focus on rep volume rather than sets.
This "Get Ready" phase consists of 3 total body workouts (Monday, Wednesday, Friday) repeated for three weeks. All the factors are to remain constant (rep scheme, volume) for the three weeks; but, the weight will probably increase from week to week as you start to gauge your own strength more accurately.
Here are the three workouts outlined:
Workout A - Load: Heavy (4-6 RM)
Cable Standing Mid-Pulley Row (bar)
Total Reps: 25
Rest: 45 seconds
Weighted Dip
Total Reps: 25
Rest: 45 seconds
Dumbbell Split Squat
Total Reps: 25
Rest: 45 seconds
Workout B - Load: Medium (10-12 RM)
Suppinated Lat Pull Down
Total Reps: 35
Rest: 60
Dumbbell Standing Shoulder Press (neutral)
Total Reps: 35
Rest: 60
Deadlifts
Total Reps: 35
Rest: 60
Workout C - Load: Light (20-22 RM)
Cable Standing Low-Pulley Row (rope)
Total Reps: 50
Rest: 90
Pushups
Total Reps: 50
Rest: 90
Squat
Total Reps: 50
Rest: 90
A couple of things make me nervous here; for starters, I have never done a split squat in my life and I am concerned about the stress on my knees. Also, I am concerned about doing split squats for such low reps (requiring heavy dumbbells - I want to make sure my legs fade before my hands). Also, the idea of having to do like 15 reps of squats in a given set makes my legs twitch, but in a good way I suppose.
What I am gonna try not to do, however, is judge any this program negatively until I try it. Like I stated in my last post, I am jazzed up about the idea of having tree opportunities to perform any given directional action in a given week. That is badass. These workouts seem short, but I'll report back on how I feel.
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Reader Comments
Are you huge yet?
Some good excercises in that mix. What are you gonna do with the other 4 days in the week?
@Aaron,
I'm definitely huge in my head - now I just have to transfer that to my body :)
Not sure what to do in the other 4 days. Might throw in some light cardio here and there (which I should be doing anyway).
So is the idea that on Mondays you do heavy, Tuesdays do medium, and Fridays do light? Then rinse and repeat for 3 weeks?
@Jason,
That's what I gather. But, he does list out the explicit exercises (in case you think I picked those arbitrarily).
Granted, I am a long ways from huge - more of a runner than anything. However, I've found that the split squats most definitely get the job done but they never hurt my knees (again here, I love running). With that many reps, depending on the dumbbells, I'd consider using gloves though - that might improve your grip a little.
@Tim,
I'm not much of a runner, but my knees are not the greatest, and this will definitely have to felt out (split squat). Yeah, I think I might bring my straps in to help get the job done right.
I'm eager to see how it works out for you! Are you going to alter your nutrition at all? While keeping my workouts the same, I find that my intake dramatically alters my gains. Maybe you're already on a calorie excess diet? Can't grow without fuel after all. Just curious what your goals are, competition, being ripped, or just the ability to throw somebody out a window with minimal effort?
As for Arnold, he claims to have only juiced while cutting while trying maintain muscle mass. Juice (legal back then) or not, the playing field was even in terms of what was available to his competition. It takes something special, be it genetics or technique, to become the best. I do see how for those of us that can't/don't want to be in the gym all day, making workouts as efficient as possible makes sense.
@PJ,
I don't follow any special diet - I just try to get plenty of protein. It's probably an excess of calories as I am not lean nor do I seem to get leaner.
As far as goals, I just want to get big and strong :)
Results for the day:
Row (Cable Standing Mid-Pulley)
1. 80 x 6
2. 90 x 5
3. 100 x 5
4. 100 x 6
5. 100 x 3
Notes: Not sure if i was going heavy enough. May have been stressing speed too much.
Dips
1. 90 x 6
2. 100 x 5
3. 100 x 4
4. 100 x 5
5. 100 x 4
6. 100 x 1
Squat (Split DB)
1. 55 x 5
2. 55 x 6
3. 55 x 6
4. 60 x 5
5. 60 x 3
Notes: Took me a couple of sets to get the form-getting my ass back
For the pulley row, I actually had to switch over to the Lat Pull down machine and lean back - the pulley stack did not go high enough and it was an extremely awkward position.
The Split Squat was very strange too - it took me like three sets just to get used to the position of the movement. Once I had it down, however, I felt like it was pretty good. But, as I was a bit concerned with, I felt my grip strength loosening before my legs were weak.
Overall, I think maybe I concentrated on the speed too much and not enough on the selecting the right weight. Now, I can see why there is a 3-week "Getting Started" period - there is a lot to consider in terms of optimal output during the performance.
I can tell you, I sweated way more than I usually do when working out. I take this as a good sign. And, even with three exercises, each hitting a totally different type of movement, I was quite whipped at the end of the day. The workout was a bit long, but I think I can make the next one shorter (the rest period I needed between sets was less than I actually took - I can move faster next time).
I am pumped up to be doing the same type of movements in just another two days rather than 7 weeks. So far, I'm feeling good about this.
Ben,
Congrats on starting HIAH.
I started it back in mid-December, and am about 2/3 through the Get Lean program. Overall, I've seen great results with this workout. Dropped a pants-size, but lost no weight. So basically just changed body composition.
You're right about the Get Ready period. It's main purpose is to get used to working out this way. Finding the weight for each exercise can be a little bit tricky, so now is the time to get the hang of it.
There's a forum on the Men's Health site that you should check out. Chad Waterbury checks in about once a week and answers questions. There was just a whole discussion regarding grip strength.
http://forums.menshealth.com/eve/forums/a/frm/f/8091006965
When I first read over everything, it didn't seem like 'enough' work. Only a handful of exercises, three times a week, with four days off each week. But you'll see results. And the rest periods in between are a pretty important part of it too. I assume your plan is to start with the Get Big program?
Anyway, good luck. Keep updating the blog with results, interested to hear what you think...
@Webster,
Yeah, it does seem like not enough, but I'll tell you, my back is kind of sore and my chest is wicked sore today. I attribute the bigger chest soreness to fact I was probably more accurate with the RM to be using.
I am liking it so far. I'll check out that forum as I am sure I will have questions.
Hey, small world - I just checked out your site and I see you did Wing Dippers. I am friends with Aaron Foss - he comes to our CFUG meetings :)
Yeah, not too much of a small world though, Aaron is the one that sent this blog post to me :)
You and I met briefly back in January actually, I came to the CFUG meeting with him.
You'll def have soreness from these routines, and you'll also get surprisingly winded. Doing 20 squats in a row can really get the heart pumping.
Now we just have to convince Foss to get on the HIAH bandwagon...
@Webster,
Ahh, well then good to meet you again :)
Yeah, I was sweating yesterday more than I usually sweat, especially for upper body exercises (lower body stuff has me sweating no problem).
But yeah, the idea of using a 20-22 RM squat on Friday... oh man!!
Glad to see that everything went well so far. Did you end up using your straps for the split squats?
I'll be interested to see how it works out for you. It just seems strange only going three times per week and still gaining significantly.
@Tim,
No, I didn't end up having to use straps for the split squats cause I only went up to like 60. Once I get up past 70 and 80, I'll definitely start to use them (if I end up getting that high).
I think I was trying to go too fast on the split squat especially. I think I could have gone higher weights, but slower initial speed. Not sure how to balance the speed w/ the weight. I know that I shouldn't slow down DURING the set, but still figuring out the starting speed.
I am fighting the huge desire to go workout right now :) I feel pumped and energized. I know when I get in the gym tomorrow, it's gonna be awesome!
Haha, you have to love how addicting it gets to be after a while. Enjoy the workout tomorrow!
@Tim,
Word up. I woke up this morning and literally, the second I opened my eyes, my first thought was, "How's the energy level - am I ready to workout." I didn't even mean to think it, it just popped into my head.
I am excited today because I have not done supinated pull downs in a long time. Also, I am not sure I have ever done 10-12RM on deadlifts! That's gonna be fun.
Counting the hours!
Just finished my first workout B. It was interesting.
Pull Down (Supinated)
1. 80 x 10
2. 90 x 7
3. 90 x 5
4. 90 x 7
5. 90 x 6
Shoulder Press (DB Standing)
1. 50 x 8
2. 50 x 9
3. 50 x 9
4. 50 x 8
5. 50 x 1
Dead Lift (BB)
1. 225 x 10
2. 245 x 10
3. 275 x 7
4. 275 x 5
5. 275 x 3
I feel like I am definitely more intense on my pressing movements than I am on my pulling movements.
I think I am stressing the speed too much and not the weight. I think my form is OK - I don't think I am sacrificing it; I simply think that I am not going heavy enough because I don't want to lose speed. I am giving the speed too high an importance.
Also, the Dead Lift was very funky. I am supposed to "reset" the bar each time, but I also don't want to lose my flow. After about rep 3, the bar starts to bounce weird when it hits the ground. Not sure if my pause between reps is supposed to be a tad longer.
And, on the Deadlifts, I am not sure I am going heavy enough. The other week, I was doing 365 x 5 on deads. Now, I am rocking on 275. Granted, its higher reps and faster, but again, am I going too fast?
My back is blasted from yesterday. I'm feeling like I've hardly done any legs yet. Tomorrow's squats will be interesting I am sure.
Dude, don't stress so much about the speed especially on Mondays when you are lifting heavy. The purpose of lifting swiftly is activating maximum amount of muscle fiber and you are already lifting heavy shit, and the speed that Chad is talking about is not necessarily actual speed of the weights more about a conscious effort to move weights quickly. He is not talking about ballistic training here, especially not on the heavy day. As for your exercises: Do not use the straps unless you are trying for 1RM max, otherwise your grip will remain weak and don't worry about knees just push through your heels, this exercise is not putting big stress on the knee. As for low cable pulley replace it with the dumbbell upright row, because lat pull-down with lean-back is not an equivalent exercise.
Best of luck
@Isnogood,
I have definitely calmed down about the speed stuff. I just try not to consciously slow down my movements if I don't need to. Some exercises, where my knees can be a bit tweaky, such as squats, I will go at a comfortable speed to make sure they don't act up (I have patellar tracking issues).
As far as straps, I don't necessarily agree. I don't think my grip will ever be as strong as my pulling, and I don't mind that so much. There's a lot of heavy lifting on the program, 2-3 RM, and 4-6 RM, in which I don't want to have think about my hands - just about the pulling.
Well that's OK too. Only think about incorporating some grip work then, maybe hangs from fat pull-up bar, some farmer walks too. I know wrist strength is (in theory) the least trainable and mostly gene-determined, but I for one had great results from above mentioned exercises + grip master.
Oh and keep us posted, on your progress :)
@Isnogood,
Don't get me wrong, I would like to have a beefy grip (something I've never had in my life). Farmers walk sounds fun. Maybe one day I'll be as strong as a gir :)
http://www.jillmills.com/gallery/training/jillfarmers.jpg
To help get me started in grip and wrist strength, I have started doing wrist rollers. I real feel like it is helping me get my grip strength and coordination to improve, hopefully someday, being able to get strong enough to do the heavy lifting without needing straps.
@Jason,
Yeah, I should probably start doing those, if for no other reason, my sports doctor recommended them for my wrist pain like a year ago. I tried doing them, but I think I started with too much weight and my shoulders couldn't hold the weight up :(
@Ben, That's exactly what I did at first too. I thought to myself, yeah, I'm strong, I can do this with 25-30lbs. Yeah right!
I had to start with about 10-15lbs. and move up from there. It didn't take me too long to get up to 20lbs. Now tonight I am going to try to do all of my sets with 25lbs, we'll see how that goes.
My shoulders have been getting strong from other exercises as well, so that may have something to do with it.
