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ha ha ha ha ha ha ah ahahahhaha lmfao...!!!!

for those of you who are reading this for the first time, i'll break it down easy for you.. this is what i've been doing ever since i started this journal:

1.) My Version of Total Body Training

2.) Optimized Volume Training

now, most of you will probably be wondering: why are you shifting from OVT if its giving you such good results...?

well, the answer is simple: i run a chaotic lifestlye and i am unable to adhere to the rules of OVT so its better for me if i start a full body program again...

i was originall going to call this The Hybrid Waterbury Method

but, i've decided to switch it up a bit - especially after Eric reminded me that if waterbury was so good, he wouldnt need to come up with a new routine every single month.. and eric is right.. therefore i needed to modify the program..

and i did..

by now your probably wondering what The Eight Factor Hypertrophy Training Routine (8FHT) is all about right?

these are the Eight Factors which i will be using in this training program:

1.) 10x3 - this means that i will be performing 10 sets of 3 reps with the same weight

2.) 20 Rep Squats - i think the title is self explanatory

3.) 4x6 - this is another one of Chad's prescribed approaches: 4 sets of 6 reps with the same wieght

4.) 3x5 - this one i give credit to Mark Rippettoe. i read his 3x5 routine and found 3 sets of 5 reps to be quite interesting

5.) 3x8 - this is a standard hypertrphy approach to weightlifting

6.) 2x15 - now i'm introducing this for the "burn" effect. its meant to be done after a workout

7.) Supersets - apart from single sets, i plan on doing a few supersets each day, with antagonistic muscles

8.) OVT tempo - i am introducing a part of the arm workout on one of the days to add mass.

i think its time i move on to the routine:

The Eight Factor Hypertrophy Training Routine

Day 1

Barbell Military Press
Sets: 10
Reps: 3

Barbell Back A2G Squats
Sets: 2-3
Reps: 20

A1: Dips
A2: Barbell Rows
Sets: 4
Reps: 6

B1: Flat Bench Press
B2: Close Grip Chins
Sets: 3
Reps: 5

C1: Triceps Press Down
C2: Standing Barbell Curls
Sets: 4
Reps: 6

D1: Dumbbell Side Raises
D2: Dumbbell Front Raises
Sets: 3
Reps: 8


i do not plan on doing the D1 and D2 exercises till i'm well settled into the program... that'll be 2 weeks i think..

Day 3

Barbell Deadlifts
Sets: 10
Reps: 3

Flat Bench Press
Sets: 4
Reps: 6

A1: Incline Bench Press
A2: Hammer Curls
Sets: 4
Reps: 6

B1: Barbell Rows
B2: 1-Arm Tricep Press Down
Sets: 4
Reps: 6

C1: Lat Pull Down
C2: Dumbbell Pull Overs
Sets: 3
Reps: 8

Barbell Reverse Lunges
Sets: 2
Reps: 15


Day 5

Flat Barbell Bench Press
Sets: 10
Reps: 3

Barbell Back A2G Squats
Sets: 4
Reps: 6

A1: Decline Bench Press
A2: Dumbbell Rows
Sets: 4
Reps: 6

B1: Dumbbell Curls
B2: EZ Reverse Curls
Sets: 4
Reps: 6

C1: Close Grip Bench Press
C2: Cross Triceps Extensions
Sets: 4
Reps: 6

Leg Curls
Sets: 3
Reps: 8


the arm workout in this routine will be done in OVT fashion i.e. 4020 tempo for the first exercise and 6020 tempo for the second exercise in that superset.

having said that... its time to discuss workout #1...

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1st March 2006
Wednesday
8FHT Day 1

Barbell Standing Military Press 10x3 = 30 kgs

Barbell A2G Squats 2x20 = 45 kgs

A1: Parallel Bar Dips 4x6 = Bodyweight
A2: Barbell Rows 4x6 = 50 kgs

B1: Flat Barbell Bench Press 3x5 = 50 kgs
B2: Close Grip Chins 3x5 = Bodyweight

C1: Barbell Curls 4x6 = 20 kgs
C2: Tricep Press Downs 4x6 = 25 kgs

Overall Impression:

1.) Splendid workout

2.) Great pump

3.) Intensity was fucking high.. i finished this AND my ab training in 1 hour..!

4.) Looking forward to friday

I wouldn't call that a high intensity workout.

Your max squat is what, something around 230 lbs? You worked at around 90 lbs for 2 sets of 20. I don't even think that is 40% of 1 RM (Rep Max). That is decidedly LOW instensity. You are getting into the realm of what is called "endurance" work; really at the edge of what will stimulate 2A fibers and really getting into slow twitch or "oxidative" fibers. (But even so not at a rep range to really exhaust them).

Nothing wrong with some high rep work once and a while. But if you want to get big then you must RAISE the weight and therefore lower the reps.

Same thing with bench. Your max bench is somewhere around 195 lbs? Your working around 100 lbs for 3x5 reps. That's (I'm estimating) around 52 or 53%. Anuj, you could probably go well over 12 reps comfortably with that. For a 3x5 you need to up the intensity considerably.

Either I am very confused about you numbers or there is a very simple reason why you thought the workout was "splendid". It was splended like a walk in the park is. I don't know about your other numbers but at those ranges I talked about a great pump is probably about all you got out of it.

I know you love volume. But volume is not a replacement for intensity, and intensity is not your perception of how hard you work and is certainly not all about bringing down the rest periods. Volume and intensity are interelated. As volume goes up (total amount of work) intensity must come down, and vice versa. But both have to be "optimized" in order to bring results.

Look in the bodybuilding glossary in the training section (sticky) and study these terms.

Why do you think OVT is called what it is?

I'm sure you probably know this, but it is possible to do 50 or even up to 100 reps without even touching the larger fast twitch fibers if the weight is low enough. At that range you may get the slow twitch fibers to grow a little, but then again, probably not. (And they are small with a limited capacity for growth). By the time you are able to actually engage the fast twitch at an ultra low weight, guess what, too late, your done. Althought that is great for increasing oxidative capacity (throught mitochondrial density and vascularity, etc.).

I know that is an extreme example but I used it to make a point. The point is the load needs to be optimal. This all goes into what Kane was saying in that other thread.

Now with the Waterbury Method, he recommends 80% of 1 RM for both the 10 x 3 and 4 x 6. Even if you were to stick with your HWM, you can't just raise the volume and lower the intensity ad infinitum and expect that to work.

I think you need to, first, get back to basics and learn about the nuts and bolts of a basic bodybuilding routine. The relationship between volume, intensity. Otimal rep and set ranges for the methods you are interested in.

You also need to go back to where you read about all these rep set parameters and different methods and read them THOROUGHLY. Make sure you understand them backwards and forwards before you launch into something.

With all that said, I have no problem with what you are trying to do. I just think you need to adjust loads and raise the intensity, even if that means cutting the total sets. Consider, once you do that, whether you can maintain the workload, and keep up the frequency, high frequency being one of the keys to a total body routine.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

btw OVT is 201 and 602...I don't know where you found 402?

That's some great critical thinking right there. I admit I never payed too much attention to the actual weight he picks, just the actual routine that routinely changes..

You're absolutely right. By definition, intensity can be defined by how close someone works to their rep max..

Well done. Rereading everything, I can also see that the relationship between the weights used, volume, tempo, and intensity is blurred. This typically happens when someone starts off with specific programs that call for working with 'x' % of your 1-8 RM, ect.. This analysis paralysis is a trap that easily sucks in a lot of neophyte bodybuilders.

When I first started, I would never concieve of attempting a T-Nation program or any other specific manipulation of weights used. My first program was a simple 5 day split doing high volume, 5-12 reps. Next was Max-OT...In both, I gained very well indeed. I cannot stress this enough..EVERYONE under the sun semi-new to bodybuilding (under 2-3 years) should do the basic 5 day split to measure tolerances, learn the how's and why's of lifting, and get the motivation from weekly increases in weight. ONLY intermediate/advanced bodybuilders IMO should venture outside of the box and increase the frequency and work with load manipulation....WHY?...Because gains will stall/plateau sooner or later with that simple once a week frequency..It's unavoidable. Frequency then becomes the means for added growth through periodization, undulation, ect...

Ashim, I cannot stress enough that you really need to find your "bread and butter" way of lifting. I really recommend looking at my old Max-OT journal and giving that the 'ol college try. I assure you that you'll be satisfied with the final result. I'm well aware that your schedule is constricted...BUT, if you go to the ast-ss website, they do have many 3 days per week schedules that will coincide with your studies nicely.

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i know what your saying Eric and thanks for taking the trouble of writing so much...

let me explain myself...

i was sick last week... i lost over 3 kgs in 4 days... so you can imagine how badly my strength was affected...

my max on bench is 90 kgs (including the weight of the rod = 10 kgs) for 2 reps with a spot... however, without a spot i can pull of 80 kgs (including the bar's weight) for 3-4 reps... however, you must understand, my deadlift and bench records were made when i was on Total Body Training, in which i had 1 day every week to test my 1 rep maxes for these two lifts..

the reason why i dont do 1 rep squats is because i don have a squat rack at my gym...

also, i forgot to mention this, but i've hurt my ankle because of a jump stunt i did in school while running down stairs and thats why i took such a light load... i did not know if i'd get hurt more while doing squats or not... however, i know for a fact that i'll prbably be able to take 60 kgs next time...

and yes, my bench was weak because the fucking AC in my gym conked off, and though there wasnt a rush (thankfully), i did not want to load it up really heavily because (a) i'm still not very strong / as strong as i was :( and (b) the AC had conked off...

thanks for taking the time again eric for correcting me.. i really appreciate it....

sorry kane... i'll make the correction... and don worry, i do the 201 and 602 tempo... i just dint type that in correctly coz i was reading something else at the same time...

thanks for reminding me

ok i see that almost all of you are going to keep asking me and sooner or later i'm going to have to confess.... so i'll do so right now...

i'm not going to take anything seriously (in the sense a strict Max OT workout) till 20th May, because i have my final IB exams in may...

now, i know what u'll say: dude... May's a lifetime away.. and i know, but thats not the only reason why i'm not starting a big routine right now.. my time will keep getting interrupted from now till may... i'll have tests, revision work ,etc, etc...

i know what ur thinking: dude... life's never easy... u have to make the best you can... don shun Max OT just coz its difficult for YOU to change your lifestyle..

BUT: right now, shit's flying through the air... i'm doing 4000 word thesises, big ass essays and stuff... so thats why i cant do anything right now... your probably wondering: dude, how can you say that? dont your peers also experience this problem?

well, no... i'm the only guy who goes to the gym... forget at staring at pussy or dwaddling, i'm the only guy who goes to the gym - period.. the rest? all they do is play games like CS, go smoke some shit, and then complain if they fail... so yes, i stand out

so i cant do Max OT right now, and believe me, i really want to... i've been reading up on it for the last 2-3 weeks.. i just didnt mention it coz i was afraid u'd kick my ass for even looking at another routine..!

i hope i've clarified your doubts...

bro, i've been lifting for 2 years now... when i started out, i had no idea there were bodybuilding websites... the second bb wesite i found was this, and even then, i didnt post till a short while ago... thats coz i was still fooling around...

so i did full body's EVERY day, then the classic 6, 5, 4 days splits, etc etc... in short, i've done my "fooling around"...

i know, i know, i'm still "fooling around" because i'm not on any routine for a long while... but trutfully, i've learnt a lot, and i'm glad i have... thanks to you guys

this program is gonna help me, i'm 100% sure... i know i have kept the volume high, but once i really start rolling and my lifts start increasing, i will but naturally reduce the volume...

as eric said, and i agree with him becasue i just realized the same thing:
yes, but right now, i'm not "settled" well into this program... as soon as my strength increases (in 4-5 days i hope), i'll reduce the sets + the instensity because i plan on lifting like a madman very soon.. but till then, i have to try and recover what i've lost...