Bludevil's Hybrid Hypertrophy routine

**bludevil** · 10-11-2005, 02:57 PM

Well, I've finally decided to start another journal. This journal will be used to record and examine results on the Hybrid Hypertrophy routine created by Chad Waterbury. You can find the entire routine here http://www.t-nation.com/findArticle....5-038-training
For those to lazy to read the article, here's a brief summary, This method is based on three important principles:

1) Avoiding absolute muscular failure.

2) Maintaining relatively constant parameters that don’t confuse the hell out of your nervous system.

3) Achieving greater maximal strength increases.

Here’s how it works. To begin, you’ll perform the first compound exercise for 3-4 sets until you reach a 3RM for that lift. Remember, a 3RM represents a load you could lift for three perfect reps without losing form. If you must compromise form to reach the third rep, decrease the load 2.5% and try again.

Second, you’ll pick a different exercise for the same muscle group and perform 12-14 reps while stopping one rep short of muscular failure.

Lastly, you’ll perform one set of 2-3 reps with the same compound exercise that you start with. Oftentimes, you won’t be able to perform all three reps with the same load you started with, but you should be able to perform at least two reps. This will effectively re-recruit the FF motor units so you won’t leave the CNS remembering a light load.

Keep in mind, this isn't a "pure" maximal strength program; this is a hypertrophy-based program that also causes maximal strength gains.

The Program

I titled this program "Hybrid Hypertrophy" since it combines a few different methods into the same session. Up to this point, most of my programs revolved around training a single strength quality within each session. Since this program combines a few methods into each workout, you’ll be able to perform it for up to four weeks before switching programs. (Some of my clients have performed this program for as long as six weeks without losing the effect, but stick to four weeks as a starting point.)

As to dieting, not doing any specific diet plan but keeping it fairly clean.
Weight is 195.

K, that's about it, let's see where this takes me.

**bludevil** · 10-11-2005, 03:03 PM

Day 1, Monday Oct 10

Close Grip BP - 3x3 with 220/225/230, 60sec RI
BB Skull Crusher - 1x14 with 80, 180sec RI
Close Grip BP - 1x3 with 230

Sumo Deadlift - 3x3 with 290/295/300, 75 sec RI
Front Squats - 1x14 with 80, 180 sec RI
Sumo Deadlift - 1x3 with 300

Weighted Chin Ups - 3x3 with BW+30/BW+35/BW+40, 75sec RI
Straight Arm Cable Pulldown - 1x14 with 50, 180sec RI
Weighted Chin Ups - 1x3 with BW+40

**bludevil** · 10-11-2005, 03:07 PM

Day 2, Tuesday Oct 11

Power Cleans - 3x3 with 150/155/160, 75sec RI
BB Squats - 1x14 with 195, 180sec RI
Power Cleans - 1x3 with 160

Sit-ups with feet hooked - 3x3 with 70/75/80, 60sec RI
Cable Crunches - 1x14 with 85, 120sec RI
Sit-ups with feet hooked - 1x3 with 80

BB Bench Press - 3x3 with 230/235/240, 60 sec RI
DB Flyes - 1x14 with 45, 180sec RI
BB Bench Press - 1x3 with 240

**Rocco32** · 10-11-2005, 03:46 PM

This is really cool Blu! Thanks for starting a journal again, I'm interested in this. Nice strength btw!!!! So how many w/o's a week and how long do they take?

**King Silverback** · 10-11-2005, 04:33 PM

Brother Blu, awesome w/o's my Friend!!! I like ALOT of what Chad Waterbury writes about!!! Brother Patrick (P-Funk) turned me onto him!!! Hows it goin my Friend!!!

**lnvanry** · 10-11-2005, 05:01 PM

What is a sumo deadlift?

**gwcaton** · 10-11-2005, 06:55 PM

Hey Blu ,

I was wondering where your journal went . LOL This should be interesting

**bludevil** · 10-12-2005, 08:25 AM

Originally Posted by Rocco32

This is really cool Blu! Thanks for starting a journal again, I'm interested in this. Nice strength btw!!!! So how many w/o's a week and how long do they take?

Thanks bud, glad to know someone's interested.
3 days of weights (My work schedule requires me to lift on Monday, Tuesday, and Thursday). Cardio on Wednesday and Friday.

W/O usually take around 45 minutes. Not bad at all.

**bludevil** · 10-12-2005, 08:27 AM

Originally Posted by Archangel

Brother Blu, awesome w/o's my Friend!!! I like ALOT of what Chad Waterbury writes about!!! Brother Patrick (P-Funk) turned me onto him!!! Hows it goin my Friend!!!

Yeah I like Chad's stuff too. I've used this routine before for 4 weeks with great success. I'm going to run it for 6 weeks this time and then probably do a Full Body Routine created by C. Waterbury. Oh, and thanks for the comment about w/o. My main goal is to try and regain size and strength that I lost on recent cutting cycle.

**bludevil** · 10-12-2005, 08:29 AM

Originally Posted by lnvanry

What is a sumo deadlift?

Here's a link my friend
http://www.bsu.edu/webapps2/strengthlab/home.htm

**bludevil** · 10-12-2005, 08:32 AM

Originally Posted by gwcaton

Hey Blu ,

I was wondering where your journal went . LOL This should be interesting

After I finished my cutting cycle, I kind of took a break and let the journal slip. Well, for the most part there was nothing to report

Decided to start this journal because they do help you track your progress and all the comments from everyone is a big inspiration to keep at it.
Glad to see your back as well GW.

**bludevil** · 10-12-2005, 08:33 AM

Today = 20 minutes of Cardio (jumping rope)

**yellowmoomba** · 10-12-2005, 06:39 PM

Nice lifts Blue.....I just noticed your journal today

I've read some CW articles.....They are interesting.

**bludevil** · 10-13-2005, 10:35 AM

Originally Posted by yellowmoomba

Nice lifts Blue.....I just noticed your journal today

I've read some CW articles.....They are interesting.

Thanks man.
Few things I left out in the 1st post. The only supp's I'm taking is Vault (Creatine + NO2 combo) and BCAA's. I'm interested to see how my numbers will compare to the last time I did the routine (Last time I did the routine, I was on 1-AD).

Also, my wife has started lifting to tone up and she's wanting to dial her diet in. She's the type that could eat what ever she wanted and not gain a pound

, but since having our last child (9 months ago) she has 10lbs that she want's to lose. So with all that said, I'm going to go on a diet with her to help push her along. Right now I'm thinking of doing a modified Carb Cycle diet. Instead of High, Low, No, I'm thinking of doing Medium, Low, Medium, Low. Medium days consist of 3 carb meals to be done on weight training days. Low days consist of 1-2 carb meals to be done on non- weight training days.

**yellowmoomba** · 10-13-2005, 10:43 AM

Originally Posted by bludevil

Thanks man.
Few things I left out in the 1st post. The only supp's I'm taking is Vault (Creatine + NO2 combo) and BCAA's. I'm interested to see how my numbers will compare to the last time I did the routine (Last time I did the routine, I was on 1-AD).

Also, my wife has started lifting to tone up and she's wanting to dial her diet in. She's the type that could eat what ever she wanted and not gain a pound

, but since having our last child (9 months ago) she has 10lbs that she want's to lose. So with all that said, I'm going to go on a diet with her to help push her along. Right now I'm thinking of doing a modified Carb Cycle diet. Instead of High, Low, No, I'm thinking of doing Medium, Low, Medium, Low. Medium days consist of 3 carb meals to be done on weight training days. Low days consist of 1-2 carb meals to be done on non- weight training days.

Good luck with Carb cycling......That takes dedication

**bludevil** · 10-13-2005, 02:40 PM

Thursday - Oct 13

Dips - 3x3 with BW+100/BW+105/BW+110, 60sec RI
Nautilus Tri Extension - 1x14 with 75, 180RI
Dips - 1x3 with BW+110, 60sec RI

Bent-Over BB Rows - 3x3 with 185/190/195, 60sec RI
DB Rear Delt Side Raise - 1x14 with 25, 180sec RI
Bent-Over BB Rows - 1x3 with 195, 60sec RI

Partial Deadlift - 3x3 with 310/315/320, 75sec RI
Box Squat - 1x14 with 210, 240sec RI
Partial Deadlift - 1x14 with 320

**gwcaton** · 10-14-2005, 05:02 AM

Nice wo BLU

Looks awful heavy to me . Those bentover rows would be the end of me .

**yellowmoomba** · 10-14-2005, 05:48 AM

Nice session yesterday !! Big #'s Blu!!!

**bludevil** · 10-14-2005, 07:51 AM

Originally Posted by gwcaton

Nice wo BLU

Looks awful heavy to me . Those bentover rows would be the end of me .

Thanks man. Just a note, the bent-over rows were done with palms facing out.

Originally Posted by yellowmoomba

Nice session yesterday !! Big #'s Blu!!!

Maybe one day, I'll be throwing your #'s around

**bludevil** · 10-14-2005, 09:51 AM

Oct 14
Cardio - 1hour of basketball

**yellowmoomba** · 10-14-2005, 09:55 AM

Originally Posted by bludevil

Oct 14
Cardio - 1hour of basketball

Lucky Bastard

... I wish I could play ball

**Rocco32** · 10-14-2005, 11:25 AM

Haha, playing basketball sounds more fun than jumping rope for 20 minutes!!! Nice w/o's.

**bludevil** · 10-14-2005, 12:25 PM

Originally Posted by Rocco32

Haha, playing basketball sounds more fun than jumping rope for 20 minutes!!! Nice w/o's.

Yeah a lot more fun. I knew I made a mistake of jumping rope when I was already sweating after 3 minutes of jumping rope. To help me out with my vertical leap, I tried just jumping for 10 minutes but after about the 25th jump, I was completetly exhausted. Winter Basketball leagues will be starting up soon, so I think I'm going to keep trying the verical leaps for cardio at least once a week.

**King Silverback** · 10-14-2005, 06:46 PM

Solid w/o my Friend, looking great!!!

**bludevil** · 10-17-2005, 01:14 PM

Originally Posted by Archangel

Solid w/o my Friend, looking great!!!

Thanks angel, much appreciated.

Oct 17

CG Bench Press - 3x3 at 225/230/235, 60sec RI's
Skull Crushers - 1x14 at 85, 180 sec RI
CG Bench Press - 1x3 at 235

Sumo Deadlifts - 3x3 at 300/305/310, 75sec RI's (really felt these today, lower back strength has never been a strong part so I'm trying to emphasize on these).
Front Squats - 1x14 at 85, 180sec RI
Sumo Deadlift - 1x3 at 310

Chin Ups - 3x3 at BW+30/BW+35/BW+40, 75sec RI
Straight Arm Cable Pulldown - 1x14 at 50, 180sec RI
Chin Ups - 1x3 at BW+40

**Rocco32** · 10-17-2005, 01:21 PM

Great w/o, looks like you went up on all the lifts as well

How are you liking the program so far? Is it challenging enough and do you feel it's enough volume?

**bludevil** · 10-17-2005, 01:27 PM

Originally Posted by Rocco32

Great w/o, looks like you went up on all the lifts as well

How are you liking the program so far? Is it challenging enough and do you feel it's enough volume?

Volume, I don't know, but it's definately fatiguing on the CNS. The author only calls for 4-6 weeks max on this routine and I can see why. I definately leave exhausted plus I wouldn't want to go much longer because I feel old shoulder injury trying to flame up due to stress from heavy weights. I would love to run this routine on a ph like superdrol.

**yellowmoomba** · 10-17-2005, 05:34 PM

Nice wo Blu! Sumo's look good

**gwcaton** · 10-17-2005, 05:46 PM

Originally Posted by bludevil

Volume, I don't know, but it's definately fatiguing on the CNS. The author only calls for 4-6 weeks max on this routine and I can see why. I definately leave exhausted plus I wouldn't want to go much longer because I feel old shoulder injury trying to flame up due to stress from heavy weights. I would love to run this routine on a ph like superdrol.

Whats after the 4-6 weeks of this program ?

**bludevil** · 10-18-2005, 11:05 AM

Originally Posted by yellowmoomba

Nice wo Blu! Sumo's look good

Thanks YM. I really need to start focusing on lower back. May start adding in Good Mornings as well.

Originally Posted by gwcaton

Whats after the 4-6 weeks of this program ?

probably a Full Body routine written by Chad Waterbury as well. Here's a link to the routine. http://www.t-nation.com/readTopic.do?id=508031
I'll probably run the Full Body Routine from nov to march.

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