This last week concluded the Get Ready phase of Chad Waterbury's, Huge In A Hurry program. "Get Ready," was a three week phase designed to get me used to the new mentality of lifting outlined in "Huge In A Hurry": moving heavy weight fast and lighter weight faster. For me, the most difficult thing about this phase was finding the right balance between speed and weight. When I started, I was definitely over emphasizing speed at a huge sacrifice to weight. During week two, I over emphasized weight and was not able to get the appropriate reps at the chosen load. On the third week and final week, I finally started to get a better handle on the weight/speed balance.
The Get Ready was a good phase. I do feel more powerful and I really like the idea of trying to move heavy weights fast (as possible) rather than choosing some arbitrary tempo. This felt particularly fantastic when trying to explode deadlifts off the ground with everything I had in my back, ass, and hamstrings - it really gives you a sense of power, where you just wanna shout, "Heck Yeah!," when you're done.
But more than that, I felt good that I never felt bad. This might sound like a rather odd comment; but, considering that I seem to be always suffering from some sort of shoulder, wrist, or knee pain, the idea that nothing hurt during these workouts was really awesome. The wrist pain, which was especially acute in the last few months, didn't bother me at all. My shoulders, which have hurt so much in the past that I completely stopped doing direct shoulder exercises of any kind, functioned quite well and did not result in any pain with Standing Dumbbell Shoulder Presses. Even my knees seemed to be doing well on an exercise that I was convinced would hurt not matter how good my form was (Split Squats).
The secret here is that I'm not destroying the body. I'm working out only to the point where I have the most hypertrophic potential and then I'm stopping. Plus, I'm cycling through rep maximums in such a way that I'm stimulating the largest motor units while at the same time giving the muscles, tendons, ligaments, and nervous system a chance to recover. Like I said previously, I'm really excited about the science behind this workout.
Now that the, "Get Ready," phase is done, I'm about to start the, "Get Big," phase of development. This 16 week program consists of 3 primary phases (4 weeks) separated by an unloading week and then followed by a final week off before starting another program. As the title demonstrates, this phase of the workout is all about getting big - maximizing my hypertrophic potential.
Because this phase is long, I'm only going to outline the Phase 1 and Phase 1A (unloading) exercises. The following is Phase 1. Each workout should be performed four times (four weeks).
Load: Heavy (4-6 RM)
- Barbell Decline Close-Grip Bench Press
- Deadlifts (Barbell)
- Standing Single-Leg Calf Raises
Load: Medium (10-12 RM)
- Cable Seated One-Arm Row (Neutral Grip)
- Standing One-Arm Dumbbell Shoulder Press
- Bulgarian Split Squat (Dumbbells)
- Standing Dumbbell Tricep Extensions
Load: Heavy (4-6 RM)
Note: There is a typo in the book. It is listed as a "Light Load", but it gives heavy rep ranges.
- High Pulls
- Incline Dumbbell Bench Press
- Front Squat
- Hammer Curls
The following is Phase lA. Each workout is to be performed once (one week):
Load: Light (20-22 RM)
- Cable Standing Face Pull
- Cable Standing Chest Press
- Romanian Deadlift (Dumbbells)
- Lat Pull
- Standing Dumbbell Shoulder Press
- Side Lunge
- Cable Seated Face Pull
- Pushups With Hands On Swiss Ball
- Cable Squat
Once Phase 1A is done, I'm supposed to take a week off for total recovery before starting the next phase of development.
So that's what I'm starting tomorrow. The book says that if I move my ass, I can put on 10 lbs of muscle during the 16 week program. I don't know how valid any of those claims are; but, I can say that I'm gonna move my ass and eat big and just put my all into it. I'm thinking about taking some pictures so I can see my progress from start to end of the 16 weeks.
Here's to getting huge in a hurry!