I've decided that it's time to ditch my 6 day/wk splits and start a total-body program. I know Waterbury is regarded pretty highly on this forum. This question is directed to those proponents: Can anyone tell me which of these routines would better serve a cutting phase?
Anti-Body-Building Hypertrophy or Total Body Training?

The relevant links:
TBT:
http://www.t-nation.com/ALSAuthor.do;jsessionid=F374B7B2E08299B2486CDC00BC 8F1B4D.hydra?p=Chad%20Waterbury&pageNo=1

ABBH:
http://www.t-nation.com/readTopic.do;jsessionid=F374B7B2E08299B2486CDC00BC 8F1B4D.hydra?id=459341


Today I tried a Total Body Training workout and it left me feeling less than pumped...and I wasn't skimping on the intensity. Am I just missing the high volume, or is spreading six exercises out over all the major muscle groups going to be low key no matter what?

i vote ABBH!

I've decided that it's time to ditch my 6 day/wk splits and start a total-body program. I know Waterbury is regarded pretty highly on this forum. This question is directed to those proponents: Can anyone tell me which of these routines would better serve a cutting phase?
Anti-Body-Building Hypertrophy or Total Body Training?

The relevant links:
TBT:
http://www.t-nation.com/ALSAuthor.do;jsessionid=F374B7B2E08299B2486CDC00BC 8F1B4D.hydra?p=Chad%20Waterbury&pageNo=1

ABBH:
http://www.t-nation.com/readTopic.do;jsessionid=F374B7B2E08299B2486CDC00BC 8F1B4D.hydra?id=459341


Today I tried a Total Body Training workout and it left me feeling less than pumped...and I wasn't skimping on the intensity. Am I just missing the high volume, or is spreading six exercises out over all the major muscle groups going to be low key no matter what?

Either. TBT should be intense though. You're sure that you were near failure and the weight was high enough? The rest between sets was short enough? It will get harder as you progress in the program though and begin pairing antagonistic muscle groups. You don't want to do more volume than either while cutting. But both of these programs are great for growth when eating a caloric surplus. I had great growth on ABBH. I went from 158 at 5'7 in April up to 188.5. Part of my bulk was 6 weeks of ABBH. I then leaned out while gaining another 1-2 of muscle reaching 180. I expect to hit 8% around 175. When seeking growth and strength gains, you want to manage fatigue. Not seek it. This probably applies even more when leaning out.

Thanks for the feedback both!

Either. TBT should be intense though. You're sure that you were near failure and the weight was high enough? The rest between sets was short enough? It will get harder as you progress in the program though and begin pairing antagonistic muscle groups. You don't want to do more volume than either while cutting. But both of these programs are great for growth when eating a caloric surplus. I had great growth on ABBH. I went from 158 at 5'7 in April up to 188.5. Part of my bulk was 6 weeks of ABBH. I then leaned out while gaining another 1-2 of muscle reaching 180. I expect to hit 8% around 175. When seeking growth and strength gains, you want to manage fatigue. Not seek it. This probably applies even more when leaning out.

This makes complete sense and was basically my reasoning behind trying TBT out. The shortened rest periods definitely sucked...I'm pretty sure they were short enough! I just don't see how you can do 3x5 sets of dips or chins and get to failure, even if you're clutching a dumbell between your feet or whatever. At any rate, I probably owe it to Waterbury to give TBT the rest of the week...I just hope halving the gym time isn't going to result in regaining a bunch of flab.

Thanks for the feedback both!



This makes complete sense and was basically my reasoning behind trying TBT out. The shortened rest periods definitely sucked...I'm pretty sure they were short enough! I just don't see how you can do 3x5 sets of dips or chins and get to failure, even if you're clutching a dumbell between your feet or whatever. At any rate, I probably owe it to Waterbury to give TBT the rest of the week...I just hope halving the gym time isn't going to result in regaining a bunch of flab.

Well, you shouldn't get to failure. But you should get NEAR failure. Damned near. It sounds like you need to buy a weight belt. Or an X vest. A weight belt would be a lot cheaper. Some gyms actually have them.

Well, you shouldn't get to failure. But you should get NEAR failure. Damned near. It sounds like you need to buy a weight belt. Or an X vest. A weight belt would be a lot cheaper. Some gyms actually have them.

Word. I spent about three hours perusing the Waterbury section on t-nation and came to a few conclusions:

a.) waterbury is totally sweet!

b.) TBT does start off kind of wussy, which he admitted, though didn't explain.

c.) all of his workout plans keep building and expanding on the same principles, which are pretty solid. jsbrook, if you haven't checked out his Set/Rep Bible, you probably should. It's about as close to a culmination of everything Waterbury as he's put out so far--though he's promising something bigger and better soon. And it's about as flexible as you can get. Check it out.


I went back to the gym and tried out a self-designed total body workout today, based on the principles I read about last night.
It was totally sweet. Now to devise a complete plan....

You should check out his Total Triple Training, which I believe he recommends on a cutting cycle.

I'm on ABBH now on a bulk, and I don't think I would really want to do this while on a cut. Recovery has been a bitch, and all the extra food has made a big difference. I don't think I could make it on a deficit. Speaking of which, I need more food....

Check out the Art of Waterbury. I think that's his most recent article, and is another culmination. It throws together power, strength, and muscle gain all in one. It looks pretty tough- not for a cut, I believe.


EDIT: Actually, after posting this, I saw your sig, and noticed your stats. I think jsbrook might agree with me here, and say that you would probably benefit from starting to bulk now. You're pretty thin (at 155, 5'11, and 15% there isn't much LBM there), so you might really benefit from starting a mass gaining cycle. You could eat at maintenance, and start really lifting heavy and hard, with a focus on those big lifts, like deads and squats. You could probably throw on a few pounds, and think about getting abs later. If you could get down to single digits now (which I think would be very difficult at your size), you will be a little too lean. What do you think?



Word. I spent about three hours perusing the Waterbury section on t-nation and came to a few conclusions:

a.) waterbury is totally sweet!

b.) TBT does start off kind of wussy, which he admitted, though didn't explain.

c.) all of his workout plans keep building and expanding on the same principles, which are pretty solid. jsbrook, if you haven't checked out his Set/Rep Bible, you probably should. It's about as close to a culmination of everything Waterbury as he's put out so far--though he's promising something bigger and better soon. And it's about as flexible as you can get. Check it out.


I went back to the gym and tried out a self-designed total body workout today, based on the principles I read about last night.
It was totally sweet. Now to devise a complete plan....

You should check out his Total Triple Training, which I believe he recommends on a cutting cycle.

I'm on ABBH now on a bulk, and I don't think I would really want to do this while on a cut. Recovery has been a bitch, and all the extra food has made a big difference. I don't think I could make it on a deficit. Speaking of which, I need more food....

Check out the Art of Waterbury. I think that's his most recent article, and is another culmination. It throws together power, strength, and muscle gain all in one. It looks pretty tough- not for a cut, I believe.


EDIT: Actually, after posting this, I saw your sig, and noticed your stats. I think jsbrook might agree with me here, and say that you would probably benefit from starting to bulk now. You're pretty thin (at 155, 5'11, and 15% there isn't much LBM there), so you might really benefit from starting a mass gaining cycle. You could eat at maintenance, and start really lifting heavy and hard, with a focus on those big lifts, like deads and squats. You could probably throw on a few pounds, and think about getting abs later. If you could get down to single digits now (which I think would be very difficult at your size), you will be a little too lean. What do you think?

Yup. Dodus, I think I might have already told you I think you should stop cutting now or soon. Also, you look lower than 15% to me based on your pictures. Give TBT a shot. If chins and dips are too easy, you need a weight belt. It's a good idea to buy one now even if you don't need it yet. Because you will eventually. The Art of Waterbury is Chad's latest program. Looks very good to me, and I'm considering it for my next bulk. Triple Total Training might be better than TBT for leaning out. But not necessarily. A good rule of thumb is to maintain your volume unless your strength starts to decrease. Then you should decrease your volume some. Good luck!

Yup. Dodus, I think I might have already told you I think you should stop cutting now or soon. Also, you look lower than 15% to me based on your pictures. Give TBT a shot. If chins and dips are too easy, you need a weight belt. It's a good idea to buy one now even if you don't need it yet. Because you will eventually. The Art of Waterbury is Chad's latest program. Looks very good to me, and I'm considering it for my next bulk. Triple Total Training might be better than TBT for leaning out. But not necessarily. A good rule of thumb is to maintain your volume unless your strength starts to decrease. Then you should decrease your volume some. Good luck!



Thanks again for the terrific feedback all. You guys are both right. I've been telling myself "Just a little leaner...just a little leaner" for the past month and I'm basically just spinning my wheels--more muscle mass would make me a hell of a lot more efficient at making my body do what I want it to. I'm going to weigh in and take my BF Sunday and then start bulking. I think I'm going to go with the Art of Waterbury or a closely-related program of my own devising...I really like the direction Waterbury's arguments are headed. Maybe TTT later, when I feel like cutting again.

As far as eating more, how slow should I go? A few months ago when I tried eating at maintenence I picked up a lot of fat. What if I just add 250kCal week by week?

Also, for anyone who's interested, Total Body Training is kicking my a**!
I could barely do my 20 minutes of HIIT today and I think I'm going to have to skip the jogging tonight. I guess sometimes less is more after all. Ditch those splits!

Don't be worried too much about picking up that fat. I'm on ABBH, and I hated seeing my abs go away, but I just took my measurements today- 6lbs of LBM, 4lbs of fat in 5 weeks, water weight subtracted.

If you are following his methods, you will be seeing the results- it just takes time and a lot of eating. Good luck!


Also, for anyone who's interested, Total Body Training is kicking my a**!
I could barely do my 20 minutes of HIIT today and I think I'm going to have to skip the jogging tonight. I guess sometimes less is more after all. Ditch those splits!

Thanks again for the terrific feedback all. You guys are both right. I've been telling myself "Just a little leaner...just a little leaner" for the past month and I'm basically just spinning my wheels--more muscle mass would make me a hell of a lot more efficient at making my body do what I want it to. I'm going to weigh in and take my BF Sunday and then start bulking. I think I'm going to go with the Art of Waterbury or a closely-related program of my own devising...I really like the direction Waterbury's arguments are headed. Maybe TTT later, when I feel like cutting again.

As far as eating more, how slow should I go? A few months ago when I tried eating at maintenence I picked up a lot of fat. What if I just add 250kCal week by week?

Sure. Careful with The Art of Waterbury. It's quite an intense program. Especially 10x3 for all those exercises on Day 1. Your work capacity really needs to be top-notch. Go for it if you want! But you might do just as well or better by upping your calories and continuing on TBT. A lot of people have gained a lot of mass on it. Actually, what you might want to do is stick with TBT as you increase your calories-250 per week should be fine-and switch it up with The Art of Waterbury once your calories have stabilized. Keep us posted!

--will do, thanks guys.

EDIT: I've worked out a bastardized combination of the hypertrophy-geared Waterbury routines and my own research. Hopefully I'll be posting some sweet results in a few weeks.