TMUSCLE.com | First Person: Waterbury

First Person: Waterbury
by Chad Waterbury

It's time to flip the script on your favorite Testosterone writers and see just what they're up to in the gym. Who's putting up outrageous numbers? Who's leaving the cardio bunnies all hot and bothered? Who walks the walk and who just talks the talk?

The second I step foot in a gym, I mean business. I'm not there to chat, I'm not there to pick up chicks, and I'm certainly not there to correct the epileptic exercise form I see with 90% of the gym-goers.

Chad doesn't bother trying to correct the form of all the clowns in the gym.

Nope, I'm there because I have a specific goal in mind: to maximize every exercise, set, rep, and rest period. Yep, I'm there to train my weaknesses.

The first question you should always ask yourself before you pick up a weight is, "Why am I here?" Sure, that might seem like a dumb, intuitive thing to ask yourself, but do you do it? If you don't I can promise you that at least some of your efforts are wasted.

My training program constantly changes because my goals are ever-changing. Some cycles focus on maximal strength, others focus on anaerobic endurance, just to name two. But everything I do has a purpose with a specific goal in mind.

Without further ado, this is what I'm currently doing, and why I do it.

I rarely walk into a gym without my trusty jump rope. Forget about the expensive versions with weighted handles and leather rope. Stick to the cheap, plastic variation that you used in grade school because they work best.

I start with 5 minutes of rope jumping because there's simply no better way to warm-up (for me, anyway).

One thing that I'd really like to change about my business is the number of hours I spend on the computer. It doesn't matter how many books, research papers, or interviews I've read from spinal experts, I still end up sportin' shitty posture after the first 30 minutes at my computer. It's not something I'm proud of. I'm much prouder of the trophy I won for coming in third place in a spelling bee in second grade at the county fair (never mind that the contest was between me and two kids with learning disorders).

As such, my thoracic mobility often sucks. So when I'm training I focus on exercises that enhance thoracic mobility while building total body strength.

What's the big deal about thoracic mobility? From what I've seen it's one of the most impaired movements with athletes and weekend warriors. If your thoracic region can't extend normally while pressing in the vertical plane, your shoulders will take the brunt of the work. Whenever one joint has to compensate for another joint, injury is right around the corner. Furthermore, when your thoracic region lacks mobility, it's common for the scapulae to be in a position that's detrimental to shoulder health.

Currently, my training sessions begin with 8 sets of 3-5 reps with 60 seconds rest for one of the following: front squat with Olympic grip, overhead squat, or snatch.

I put the exercises in that order for a reason. They merge from least to most demanding in terms of thoracic mobility. If you can't lift your arms up and behind your head with your palms facing each other, your thoracic mobility needs help. One training strategy I use is to spend two weeks with the front squat, followed by two weeks of the overhead squat, and then I finish up with two weeks for the snatch.

The snatch: quite demanding in terms of thoracic mobility.

Currently, I'm focusing on the barbell snatch because of the tie between thoracic mobility and total body strength. Core stability strength is a key factor, too, which brings me to my next point.

Those of you who picked up a copy of my book, Muscle Revolution, probably noticed a few changes I made to my old programs. Mainly, I upped the core stability training by replacing sit-up variations with exercises such as the ab wheel.

I get most of my core stability training from exercises such as the front squat, overhead squat, and side deadlifts. However, I always include variations of the ab wheel or the straight arm lat pulldown. I favor the straight arm lat pulldown during this phase since my lat strength fell behind during my last cycle. Four sets of 6 reps with 60 seconds rest is the prescription.

For side core stability training, I'm doing a side plank for time. I'm using an advanced version with my legs straight and top leg elevated. I hold the position on each side for as long as possible, always starting with my weakest side first and holding for the same duration on the other side. I do three sets, alternating sides, with 30 seconds rest.

Face pulls, and more face pulls. That's probably what you need. I sure do. You see, the face pull is definitely one of the most underrated upper body exercises. When you do it correctly you'll strengthen your rhomboids, traps, and external rotators.

The face pull: one of the most underrated upper body exercises.

You've got to train your weaknesses! (I'll say this again later in the article because I want to really hammer the point.) Most people train way too much internal rotation and way too little external rotation. The face pull is one of the best exercises for shoulder and upper back health because it's a compound movement that enhances external rotation strength. This shifts the balance of strength around the shoulder joint in your favor and will help unlock further mobility and strength gains.

I perform the standing version with the cable pulley set to chin height. Start by pulling with your upper arms parallel to the floor, then externally rotate once your elbows reach 90 degrees. Use the rope attachment with a neutral grip to achieve a greater range of external rotation. After 4 sets of 10 reps with 45 seconds rest, my external rotators are done.

You can thank Bill Hartman for that one.

I can't remember the last time I performed a barbell bench press. I'm not much of a fan of it anymore, much to the dismay of gym rats around the country. I favor a standing cable chest press when training the horizontal plane. There are two reasons.

First, it allows for full protraction and retraction (also known as abduction-adduction) at the scapulae. Protraction (pushing the shoulder blades apart) is where a typical barbell bench press misses the mark. The standing cable chest press allows you to fully protract your scapulae in order to activate the often underdeveloped and disrespected serratus anterior. Strengthening a weak serratus is a necessary step to shoulder health.

The standing cable press is in some ways a better exercise than the bench press.

Second, the line of resistance matches up the muscle fiber arrangement of the chest muscles. Remember, I don't want to waste one single rep in the gym, so I choose exercises that best suit the muscles I'm training.

I alternate the standing cable chest press with a hybrid chin-up exercise. Start from a dead hang on the pull-up bar with a shoulder-width, underhand grip. Pull yourself up halfway, then lean back so the last half of the movement turns into a rowing motion. This is known in many circles as a sternum chin-up.

I alternate the cable standing chest press and sternum chin-up for 5x5 with 30 seconds rest.

My current program finishes up with a circuit of the side lunge, X band walk, and dumbbell trap raise.

First I start with the side lunge. But instead of holding a dumbbell between my legs I hold an empty barbell overhead. The barbell ensures that I keep my torso as vertical as possible while enhancing core stability strength and thoracic mobility. Six reps to each side while alternating between legs.

Rest 30 seconds.

Then it's on to the X band walk for the hip abductors. Stand inside a resistance band with your feet shoulder width apart. Cross the band at knee level and loop it around your hands with your elbows tucked to your sides. Push your hips back slightly, keep your chest up and lower back arched, and step out to the side for 15 steps in each direction.

Rest 30 seconds.

The last exercise in my mini circuit, trap raises, are for the mid- and lower-traps. These fibers are notoriously weak and must be trained! While standing, hold a light dumbbell in each hand, push your hips back and let your knees bend slightly and shift your torso forward until it's 60 degrees relative to the floor. Keep your core tight and your spine neutral. Lift the dumbbells up to the 10 and 2 o'clock position with your arms straight and thumbs up. Hold the top position for one full second before lowering. It's important to avoid hyperextending your cervical region. Keep your head neutral with the spine. I perform 10 reps.

Rest 30 seconds and repeat the mini circuit two more times.

Chad (right) doing his other type of training.

This is the program I'm currently following because it targets my limitations.

Have a specific goal in mind every time you walk into the gym. Every rep should count, and always ask yourself why you're training. Importantly, ask yourself if there's a better way to accomplish your goals. Results depend on efficient programming guidelines.

Here are three programming steps to live by.

1. Set specific goals.

2. Identify your weaknesses to understand what stands between you and your goals.

3. Train your weaknesses!

Note: I will be conducting a seminar in London, England on June 14. To reserve a spot, contact Lee Hadden at lhadden@btinternet.com.

For more of Waterbury's information pick up his e-book The 10/10 Transformation here. His book Muscle Revolution can be purchased here.

Chad Waterbury is one of the world's leading experts on developing muscle for the goal of enhancing performance. His novel training methods are used by athletes, bodybuilders, figure models, and fitness enthusiasts of all ages and from all walks of life. He has an M.S. in Physiology from the University of Arizona, and he specializes in the neurophysiology of human movement and performance. He currently trains, consults and lectures around the country.

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