_HFT2

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HFT

2 _High

Frequency

Training

CHAD WATERBURY

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N O T I C E

All forms of exercise pose some inherent risks. The author advises readers to take full repsonsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exericse and dietary programs, you should get your doctor’s approval before beginning.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photography, recording, or any other information storage and retrieval system, without the written permission of the author.

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ACKNOWLEDGMENTS iv INTRODUCTION:

WHY I WROTE HFT2 v

PART I: HFT2 PRINCIPLES

OBSERVATIONAL SCIENCE 7 NO-FAIL MUSCLE GROWTH 11 MASTER THE 3-WAY ATTACK 14 HFT2 RULES 15

VIDEO TUTORIAL VIEWING INSTRUCTIONS 17

PART II: TARGETED TRAINING

BICEPS 28 DELTOIDS 33 TRICEPS 37 PECTORALS 42 LATS 47 GLUTES 52 CALVES 56 QUADRICEPS 62 HAMSTRINGS 69 ABS 73

PART III: FULL-BODY TRAINING

V.1 12-WEEK PROGRAM 80 V.2 12-WEEK PROGRAM 106

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Huge thanks to all the guys that I’ve learned so much from over the years: Ben Bruno Dr. Mark Cheng Bret Contreras Eric Cressey Jason Ferruggia Dr. Craig Liebenson

Prof. Stuart McGill Lou Schuler Pavel Tsatsouline

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INTRODUCTION: WHY I WROTE HFT2

In October of 2012 I released the original High Frequency Training (HFT) system. At that time I had already spent 11 years experimenting with various ways to train more frequently in pursuit of faster muscle growth, so I had a pretty good handle on the subject.

It was always my intention to write HFT2, but I never expected it to be like the version you’re reading today. Let me rephrase that: I never expected HFT2 to be so drastically different than its precursor.

When the original came out, I thought: Cool, in a year or two I can update some exercises, add a decent amount of new text, and then I’m good to go with the second version. Easy money, right?

I wish.

HFT2 ended up being a massive undertaking. The original HFT was a big success, and because of that, I received tons of feedback and testimonials. Not all of it was positive, mind you, because a handful of people tried to do too

much, too soon or they didn’t take care of their soft tissue (big mistake)! But the vast majority of the feedback I received was excellent.

So over the last year and a half I’ve been constantly tweaking HFT parameters with my clients while assimilating the feedback I received each week. That combination led to the system you have today. There have been so many improvements in the way I approach frequent training that I would be doing a disservice to you and myself if I didn’t redesign the whole damn system.

If you haven’t read the original HFT, I recommend you do so. It’s included in your download. Finally, I sincerely thank you for the support, and what you’re about to learn will pack on new muscle.

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PART I:

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OBSERVATIONAL SCIENCE

“Science is the act of observing the world around you,” is a piece of wisdom I’ve never forgotten in my quest to help people build bigger, stronger bodies. That mantra was made by one of my professors in graduate school, and I feel indebted to him for it.

However, anyone can be a scientist if he or she is willing to take the time to observe and contemplate what’s going on in the real world: no Ph.D required. (Think how much money you’ll save in tuition!)

I’m certainly not knocking higher education. I’ve had my fair share – with more to come – and I also had the student loan payments to prove it. I’ll admit that my graduate school training probably helped me become a better researcher and conversationalist (about science), but it didn’t help me figure out a way to get a stubborn muscle group to grow.

At least not directly, as I’ll explain later.

My point parallels what Matt Damon’s character said to his Harvard nemesis in Good Will Hunting, “You dropped $150,000 on a fucking education you could’ve gotten for $1.50 in late charges at the public library.”

The impetus for my current approach to building muscle came in 2001 when I went with a buddy to see the Cirque du Soleil show, Mystere, in Vegas. I had been training professionally since 1996, and even though I had a steady stream of reliable clients, I didn’t feel my ability to quickly add muscle to their stubborn body parts was as effective as it could’ve been.

As I watched the Alexis brothers perform their strength routine, I was blown away. Not only did they possess two of the best physiques I’d seen, but I also couldn’t get over the fact that they were performing their incredible feats of full-body strength 10 times per week! I didn’t care if they were using all the

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That’s when I had an epiphany: it was time to increase the frequency that I was training my clients. I knew it would be tough to convince some of them to train more often due to time and financial constraints, so I switched all my clients over to full-body routines. This allowed me to stimulate all their major muscle groups each time I worked with them.

The results, across the board, were favorable since they all got bigger faster than before. But the Alexis brothers had planted a powerful seed in my brain. I was determined to figure out how frequently someone with average genetics could train a muscle group, and how that would affect his or her muscle growth. So in 2001 I devised all sorts of seemingly logical ways to train a muscle more often. Fortunately, I had some skinny hard-gainers as clients and those guys would do anything I said, at anytime, to trigger faster muscle growth. Sometimes a certain approach would work, and other times it did little to nothing.

After about a year of experimenting with HFT, I started to feel like I was spinning my wheels since I didn’t have any definitive parameters on how to approach different muscle groups. The approach that worked for the biceps usually didn’t work for the quadriceps. Or what worked for the pectorals often didn’t work for the glutes.

Around this time I started graduate school at the University of Arizona. It was during my first semester when one of my neurophysiology professors made the statement that changed everything for me: “Science is the act of observing the world around you.”

That was my “Aha!” moment. Thanks to that statement, I finally figured out a logical way to approach the problem of stubborn muscle growth: I would think about athletes.

A sport is about performance - it doesn’t matter how big any specific muscle group is in pursuit of that performance. I doubt any person took up ballet to build bigger calves, yet they all have impressive development in spite of their malnourished nutritional program.

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Indeed, many athletes build proportionally large muscles from the demands of their sport, and that’s the key principle that changed everything for me.

Let’s say I wanted to figure out a way to get my client’s biceps to grow faster. One logical approach would be to interview professional bodybuilders that have huge guns and ask them what they did. But there are two primary problems with that line of thinking.

First, professional bodybuilders obviously have an easier time building muscle than you or I do, and that’s why they’re pro bodybuilders. In most cases, if you were to look at the bodybuilder with the largest biceps, that size came from his parents.

Don’t get me wrong: bodybuilders are extremely hard workers and I have the utmost respect for their dedication. But the fact is this: in almost all cases a professional bodybuilder with huge calves, biceps or whatever else probably didn’t do anything special to get them that way.

There are exceptions, of course, since Arnold Schwarzenegger turned his relatively puny calves into one of his best body parts. But he did it by training more frequently.

Second, many pro bodybuilders have been candid regarding how they train. Some of the most muscular guys of all time, such as Dorian Yates, trained his muscles once or twice a week for just a few high-intensity sets to failure. I experimented with that approach for years with myself and my clients. It didn’t work. And I’ll bet it didn’t work for you either.

So this is where athletes come in.

My approach for overcoming slow muscle growth doesn’t stem from

experimenting with endless training parameters for months on end. That strategy takes too long and it doesn’t guarantee success.

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That seems most logical to me.

Now this is where things can get tricky. I’ll use cyclists as my first example. Cyclists have impressively muscular thighs, we all know that. So if a guy with chicken legs comes to me and wants to build bigger quads, I’ll think about the athletes that have proportionally large quadriceps. Of course, cyclists come to mind.

However, most competitive cyclists pedal for 15 or more hours per week. I can’t tell my clients to start riding a bike for that much time. It’s too impractical. But the relationship between cycling and big thighs tells me that the quadriceps will grow with high-rep sets.

Now, let’s say a dude with puny biceps wants to build them as fast as possible and he’ll do anything I say, regardless of how long it takes. If I use the cyclist’s approach - train the muscle group for 15 hours per week - I’ll have him join a rowing team. But rowers don’t have proportionally large biceps.

Hyperbole aside, you get my point: more work doesn’t always work.

Which athletes have the best biceps on the planet? The Olympic gymnasts who do the rings event. Every single one of them has exceptional biceps. They got them by performing brief, intense isometric holds from the rings on a frequent basis.

In essence, this is what led to my early failures with frequent training. What worked for one muscle group wouldn’t necessarily work for another. I certainly wish I could outline one set of parameters that will build any muscle group, but I can’t.

That’s why in the targeted HFT2 plans I explain why my parameters for

building each muscle group are designed a certain way. I took what I observed from athletes that have proportionally large muscle groups and arranged the parameters in a way that’s as simple and realistic as possible for anyone with limited time and equipment.

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NO-FAIL MUSCLE GROWTH

Training more frequently is as close to a no-fail approach to muscle growth as you’ll find. It’s pretty tough to screw it up, unless you try to deadlift or squat heavy every day. We all know how jacked guys get in prison by knocking off daily pull-ups and push-ups, and I’m fairly certain most of them don’t have a CSCS from the NSCA. And they definitely don’t have steroids.

The mechanisms that stimulate protein synthesis for muscle growth, and all the physiology involved, are still a mystery. Resistance training is obviously a trigger for hypertrophy, so it makes perfect, irrefutable sense that training more frequently can lead to faster muscle gains. And I’m not alone with that sentiment.

Bret Contreras (aka, The Glute Guy) is probably the fastest rising star I’ve seen in my career - and for good reason. He’s a guy with an endless drive to learn the science and practice of strength training, and like many, he failed to initially appreciate the power of high frequency training:

The biggest mistake I made early on in my training career is training too infrequently. Frequent, full-body workouts have dramatically expedited my strength gains and progress in the gym.

Ben Bruno, recently awarded “Most Innovative Trainer” by Men’s Health magazine, has a Hollywood client list that would make most personal trainers commit a serious felony to get. Celebrities and pro athletes demand super fast results or they’ll go elsewhere. So it’s not surprising that high frequency training is Ben’s primary attack:

When clients come to me with physique and strength goals, a higher

frequency training plan is my go-to strategy to get them the results they’re looking for in the shortest time possible.

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to have many insightful discussions with him over the years. This is what Pavel had to say about high frequency training:

The main reason it is beneficial to train more frequently is because you can perform a higher volume of quality work.

And here is why volume matters.

First, there is a correlation between the training volume and muscle

hypertrophy (Roman, 1986). We could speculate why - or just accept it as an established fact and move on.

And it is a lot easier - and safer - to 40 reps of the same exercise in the morning session and 60 in the evening than 100 at once. In addition, having recovered, you will be able to train at a higher intensity as it takes longer to clear the by-products of muscle metabolism than most athletes realize.

Second, every time you repeat a perfect lift you make yourself stronger through motor learning and neurological mechanisms. The skill practice aspect is obvious to most, but “skill” goes beyond inter-muscular

coordination. You are literally making the muscles more responsive to

command by “greasing the groove” (synaptic faciliation and myelination).

And I definitely can’t pass up this opportunity to mention the greatest

bodybuilder of all-time, Arnold Schwarzenegger. His calf development was so poor in his early training days that he stood in water to get photographed, less the world see his “girly man” calves. So he upped the frequency he trained them and the rest is bodybuilding history: his calves ended up being one of his most impressive body parts.

Arnold’s insights for muscle development still stand as some of the most valuable wisdom that exists. Sure, he has incredible genetics, but steroid use in his days were a fraction of what bodybuilder’s use today. So that makes his approach to hypertrophy even more valuable, because it was tougher for bodybuilders to build massive amounts of muscle back then.

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However, the most intriguing aspect of Arnold’s training book, Encyclopedia of

Modern Bodybuilding, was something I didn’t catch when I wrote the original

HFT. This is Arnold’s quote from the section I’m referring to:

...my left arm used to be slightly smaller than my right arm. I noticed that whenever I was asked to show my biceps, I would automatically flex my right arm. So I consciously made an effort to flex my left arm as much or

more than my right, to work on that weak point instead of trying to ignore it, and eventually I was able to make my left biceps the equal of my right.

Think about that: Arnold equalled his biceps size by merely flexing his smaller arm more often. Now, I don’t want to put too much emphasis on that point because it’s possible that he might have done extra work for his left biceps in the gym as well. But he didn’t mention it.

The reason I didn’t catch that subtle point when I wrote the original HFT is because I hadn’t worked with EMG very much. However, last fall I spent five months under the tutelage of Chris Powers, Ph.D., at his Movement Performance Institute in Los Angeles where he hooked me up to his EMG electrodes and let me perform all sorts of crazy moves and exercises.

I was shocked at how much motor unit recruitment I could achieve by simply squeezing a muscle without any weight in hand. Oftentimes it was just as high as when I performed a maximal contraction with heavy weights or a strong resistance band.

And this brings me to an essential point about HFT2: it’s not necessary to add more training hours to your current program in order to reap the benefits of high frequency training. You don’t need to go the gym more often and overly stress your joints by adding sets of heavy barbell exercises.

The extra workouts you need to trigger growth can sometimes be as simple as performing an isometric exercise using nothing by your body weight.

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MASTER THE 3-WAY ATTACK

When I advertise HFT2 I use the slogan, “BUILD 2WICE THE MUSCLE.” Besides the obvious play on the “2” part of the phrase to coincide with HFT2, that statement is legit.

The way you’ll perform each set will differ from one workout to the next in the HFT2 plans. In the original HFT, all reps where performed in a normal fashion: through a full range of motion. However, in this updated system I use three different approaches:

5-1 Iso-Squeeze Countdown

The neuroscience research shows that 10 seconds is basically the longest you can continuously recruit the largest motor units due to their limited energy supply. That’s why all sets in the original HFT were kept within that time. Nevertheless, some muscle groups will grow faster if the sets are even longer. I’m referring specifically here to the: calves, quadriceps, pectorals and deltoids. The simplest solution is to prescribe more reps per set for those muscle groups. But there’s a problem: it’s difficult to recruit the largest motor units (the ones with the greatest growth potential) at the beginning of a set with a load that’s light enough to lift 20 times. And this is where isometrics come in.

An intense isometric contraction (squeeze, as I call it) can generate the highest level of muscle tension, and that’s why scientists usually test your max strength isometrically in a lab. This high-tension squeeze is one of the best ways to immediately recruit the largest motor units and increase the neural drive between your brain and muscle.

When I worked with Chris Powers, Ph.D, last fall at his performance institute he explained his research on glute activation. In essence, he found that firing the glutes isometrically increased the neural connection between the brain and the muscle better than normal full range-of-motion contractions do.

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frequency programs. My logic was simple: people that have a tough time adding mass to a specific muscle group probably also have a difficult time squeezing it to the highest level of tension. Therefore, I postulated that the iso-squeeze contraction would not only recruit the largest motor units, but it would also help my clients develop the descending neural drive to that muscle, thus making it easier for them to recruit more motor units in their full range-of-motion sets. I was right. Within a few weeks of implementing the iso-squeezes in my clients training programs, they all experienced new muscle growth. A handful of clients literally doubled their gains compared to the original HFT protocol - hence my HFT2 slogan.

If you’ve experimented with isometrics in the past, you probably did what most guys do: hold the last rep of a set for as long as possible. But that’s the least effective time to do an isometric because the largest motor units have already fatigued and dropped out from the reps that preceded it. You need to hit those motor units hard, right from the start when they can actually jump into play. That’s why each 5-1 iso-squeeze set goes like this (I’ll use the push-up as an example, and you’ll start in the top position with the arms straight):

Attempt to pull hands together (squeeze) for 5 seconds followed by 5 reps Rest 10 seconds

Attempt to pull hands together for 4 seconds followed by 4 reps Rest 10 seconds

Attempt to pull hands together for 1 second followed by 1 rep

Why not perform the iso-squeeze for 10 seconds first since the largest motor units can fire for that long? Because it creates too much fatigue. I experimented with that approach and it turned out to be a lesson in futility.

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in the tank for the countdown that follows. The point of the 5-1 iso-squeeze countdown is to increase the duration of the set for the muscle groups that respond best to longer times under tension. If you started out the set with a maximal 10-second squeeze you’d be so fatigued that you couldn’t follow it up with any regular reps or squeezes.

The best part of the 5-1 iso-squeeze is also the reason why it became many of my clients favorite HFT approach: you often only need one or two sets.

The goal is to stimulate a muscle more often; it’s not about annihilating it. If you perform the 5-1 iso-squeeze with plenty of effort you’ve created the stimulus to trigger new muscle growth. However, the 5-1 approach doesn’t work equally well for all muscle groups (sometimes 3-1 without 10-second rest periods is better), and that brings me to the second way you’ll perform sets in HFT2...

Iso-Squeeze

I’ll admit that I missed the boat on isometrics since they’ve turned out to be one of the most beneficial ways to train more frequently. First, they’re less stressful to the joints than full range reps. Second, you don’t need many sets to trigger growth since you can generate significant levels of muscle tension.

Why not just call it an isometric instead of an iso-squeeze? Because the mental effort to not only hold the static contraction but also squeeze the muscle will develop much higher levels of tension. Again, I experienced this many times in the fall when I worked with the latest EMG devices.

I call it an iso-squeeze to remind you that just holding static isn’t enough - you must squeeze the muscle to its highest possible tension. Bodybuilders have extolled the virtues of the squeeze for eons, and they were right to do so.

Full Range of Motion

Full ROM reps, of course, will be part of this system. Do each rep with a quick tempo, squeeze the peak contraction, lower under control and you’re good to go. The instructions will cover any variation on that general theme.

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RULES OF HFT2

The most effective way to trigger muscle growth, across the entire body or within stubborn body parts, is high frequency training. However, there are three essential rules that must be followed in order to reap the best gains from this system.

Rule #1: Always use perfect form

The lifting form I often see in gyms around the country or Internet can be appalling. Since more people than ever are lifting weights these days, it’s no surprise that corrective exercises have become so popular and in-demand: people need them.

However, the best corrective exercise is to just train with better form. I’ve lost count how many new clients have told me they couldn’t perform a deadlift or lunge without pain. When I adjust their technique and cue them correctly, nine times out of ten the pain immediately goes away.

Since you’ll be training various movements more often, it’s absolutely essential that you do every exercise with perfect form. The videos in this program will guide you, so pay close attention and mimic the form exactly as you see it. Move as slowly as you need to move in order to keep your form in check.

Rule #2: Take care of your soft tissue/joints

Most of us have soft tissue or joint limitations and we don’t even realize it because the dysfunction hasn’t reached a tipping point where it tells the brain there’s a problem. If there’s no pain signal coming from the brain to a specific area of the body, we assume everything is fine. But sometimes it’s not.

Once you start challenging a joint by performing a movement more frequently you might feel excess pain or strain in a certain joint after a week or two. I’ll

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I put a greater emphasis on soft tissue work and neural resets than there was in the original HFT. Find time to do the drills (there aren’t many), especially within the first few weeks of embarking upon any of the HFT2 plans. Treat yourself to an extra massage or two in the early weeks of this program. The good news is that once you build up your tolerance to frequent training you’ll virtually never be sore and the joints will have adapted to the demand - assuming you did each exercise with precision form. A few years ago I was doing over 100 pull-ups each day for months straight and I was never sore. But I spent sufficient time building up my tolerance to that volume, and that brings me to the third rule of HFT2...

Rule #3: Start with less than you think you need

Here’s something I’ve learned over the years: when it comes to exercise, people overestimate their ability to adapt in the short-term and underestimate it in the long-term. One of the biggest problems people have with frequent training is they try to do too much too soon.

If you were pasty white and wanted to get a tan as fast as possible you wouldn’t lie in the Phoenix sun for five hours. Yet that’s how motivated hard-gainers often approach exercise.

The human body prefers short, frequent stimuli whether you’re getting a tan or practicing the guitar. Your body is an extremely malleable machine that can adapt to any demand that’s placed on it - provided that stimulus doesn’t overwhelm its capacity.

I’ll cover all the guidelines that I’ve learned over the last 14 years to help you succeed with frequent training. But it would be reckless and egotistical if I said that my initial training parameters are ideal for everyone. If the training parameters that follow are too much for you to handle at first, reduce the volume or intensity as low as necessary and work up to my initial guidelines.

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Video Tutorial Viewing Instructions

This system takes advantage of today’s technology by allowing you to watch instructional videos that are hyperlinked within this PDF. To watch any of the videos just click on the image and turn the sound all the way up.

You will be directed to a private YouTube link on my page where the video has been uploaded. When you click on any video for the first time it’s likely you’ll receive a pop-up window with a “Security Warning” that looks like this:

Simply check the “Remember my action for this site” box and then press

“Allow.” This will allow you to watch the videos without the security warning each time.

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To recap, each image in this system is hyperlinked to a private YouTube account page. For example, the first tutorial assesses T-spine and shoulder mobility. If you click on the image shown below (don’t click yet), you’ll be redirected to YouTube where the video sits in a private account.

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PART II:

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How to Make TT Work For You

The structure of the Targeted Training plans for any body part is straightforward. You will target that muscle group six times per week with a morning and

evening mini-workout three days per week, evenly spaced (e.g., M/W/F or Tue/ Thur/Sat). If you work the graveyard shift, or have an odd daily schedule, just make sure the two workouts are at least six hours apart and you’ll be fine. The Targeted Training workouts take only 5-10 minutes, and virtually none of them require equipment beyond what you probably already have. I definitely took a minimalist approach with this section because it works best that way. How long should you follow a Targeted Training plan? That’s up to you. Stick with it for as long as it takes to get the level of development you’re after. Some people will reach their goal in a month, while others will need 10 weeks. The workouts are so brief that it won’t be a burden to keep them in your weekly routine.

I made HFT2 as simple as possible. No complex progression plans or trying to figure out how many reps you’re supposed to do on any given day. The parameters don’t change. What changes is the way you do the exercises: make them more difficult by adding load, shifting your body weight or squeezing the peak contraction longer.

In the original HFT I got quite a few emails from guys that felt the inverted row variations weren’t challenging enough. The solution was simple: hold the peak contraction (chest close to rings/bar) phase for more time. I don’t know many guys that can do 10 inverted rows using only their body weight if they squeeze the peak contraction of each rep maximally for five full seconds.

Video Instruction

Probably the biggest selling point of HFT2, besides the all-new training

parameters, boils down to the instructional videos. These videos are important

HFT2:

OVERVIEW

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to watch and review because they contain all the essential information you need to know. You might also notice that I’m a guy who doesn’t give a million cues. I learned about the minimalist approach to cueing from working next to Dr. Craig Liebenson over the last few years. Over-cueing can be almost as worthless as saying nothing at all. So watch and study the videos carefully.

Most often, as long as you move slowly at first, and concentrate on the muscles you’re targeting while maintaining a neutral spine, you’ll be in good shape.

Assessments and Corrective Exercises

I know none of us wake up excited to do foam rolling or joint circles, but sometimes it’s necessary. I’ve limited the soft tissue and mobility work to an absolute minimum. If it’s mentioned in a section, it must be performed at least once each day while you’re targeting that body part.

It’s worth mentioning here that the people who didn’t do well with the original HFT were also the ones that didn’t take care of their soft tissue and joints. That’s why I made it a point to have an instructional videos of the bare minimum

you’ll need.

There was no guesswork with the exercises I chose for this section. They’ve all been battle-tested with my clients. Most importantly, these exercises follow the rule of any HFT plan: it must stress the muscle more than the joint(s) it crosses. If you’re currently following another training program and want to add in the Targeted Training, just choose which body part you want to build and add the plan into your current training program. Remove all other isolation training for that body part from your current program.

Finally, try to slowly increase your training loads over time because it’s the most effective progression. When you start one of these programs, use training loads that are lighter than you think you can handle. You don’t want to train too heavy since you’ll be working those joints more often. Always start with less than you

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Before you tackle any of the HFT2 plans for the upper body, it’s essential that you first do a quick check to ensure that your shoulders and T-spine are functioning as they should.

Shoulder/T-Spine Assessment

Passing the Shoulder/T-Spine Assessement is the absolute bare minimum for determining optimal shoulder mechanics. If you start on a Targeted plan without passing the test, it’s likely that you’ll run into problems, regardless of the muscle group you’re targeting.

If you didn’t clear the assessment, perform the following DNS High Bear drill and retest. If that still doesn’t giving you a passing grade, perform the drill 3-4 times per day until you can pass. Then, start on one of the HFT2 Targeted Training plans.

HFT2:

UPPER-BODY ASSESSMENT | Shoulder/T-Spine Mobility

HFT2:

SHOULDER/T-SPINE CORRECTIVE | DNS High Bear

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HFT2:

SHOULDER/T-SPINE CORRECTIVE | DNS High Bear

DNS High Bear

The High Bear popularized by the Prague School of Rehabilitation that created the Dynamic Neuromuscular Stabilization (DNS) system is a terrific exercise to reset the shoulders and thoracic spine (T-spine). I was so impressed by the DNS techniques that I became certified in them last year.

This drill should not be overlooked because it can have positive, far-reaching effects from your neck to your lower back.

Parameters: hold the High Bear position outlined in the

video for at least one minute each day. If you didn’t pass the Shoulder/T-spine Assessment, do this drill 3-4 times per day until you can pass.

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SOFT TISSUE WORK

The pec minor and anterior shoulder often hold excess tension

and this can cause restrictions that will hinder your optimal shoulder mechanics. This soft tissue drill will help free up your most

restricted spots.

Pec Minor Ball Roll

Parameters: one minute on each pec, at least once a day.

HFT2:

PECS SOFT TISSUE WORK | Pec Minor Ball Roll

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HFT2:

SHOULDER NEURAL RESET | Sphinx with Reach

SHOULDER NEURAL RESET

Dr. Mark Cheng is one of the smartest guys I know when it comes to correcting dysfunction. I learned about this neural reset from the sphinx position after I tweaked my shoulder. It’s an outstanding exercise that should be part of your daily plan.

Sphinx with Reach

Parameters: perform the entire sequence shown in the video at

least once a day.

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Which athletes have the best biceps? Gymnasts who do the rings.

There’s no other athlete that’s even close.

How did they do it? With brief, intense contractions, often isometrically.

If high reps grew the biceps, collegiate rowers would have the biggest guns on the planet. You must train all hand positions (overhand,

underhand, and hammer grip) to get them to grow.

PLAN OF ATTACK

Inverted Row (Rings or Bar) Iso-Squeeze Countdown

Parameters for each session: 2 sets of the 3-1 Iso-Squeeze

Countdown (ISC) twice in a day. Rest 2 minutes between sets.

How to make it harder: elevate your heels on a box or bench. How to make it easier: place the bar or rings higher.

HFT2:

BICEPS | Inverted Row

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Floor Maltese

Parameters for each session: 3 sets of a 5-second Iso-Squeeze

(IS) twice in a day. Rest 2 minutes between sets.

How to make it harder: shift further forward or elevate feet. How to make it easier: limit range of motion.

(Note: this is an advanced exercise that may not be right for you. If so, substitute the One-Arm Hang guidelines shown on next page.)

HFT2:

BICEPS | Floor Maltese

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One-Arm Hang (alternative to Floor Maltese)

twice in a day. Rest 2 minutes between sets (no rest between arms).

How to make it harder: hang from a lower position. How to make it easier: hang from a higher position.

HFT2:

BICEPS | One-Arm Hang

HFT2:

BICEPS | Pull-up with Narrow Hammer Grip

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Pull-up with Narrow Hammer Grip (Rings or Bar)

Parameters for each session: 3 sets of 5 reps twice in a day. Rest 3

minutes between sets.

How to make it harder: use Fat Gripz first, later you can add weight

to a chin/dip belt.

How to make it easier: place a chair in front of you, bend your

knees and rest the feet on it to lighten your load. Get Fat Gripz by clicking here

Get rings by clicking here

HFT2:

BICEPS | Pull-up with Narrow Hammer Grip

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The following tables outline 6 workouts per week. Do 2 workouts (a.m. and p.m.) on M/W/F or Tue/Thur/Sat.

EXERCISE SETS REPS/TIME LOAD REST

Inverted Row (a.m.) 2 3-1 ISC 2 min.

Inverted Row (p.m.) 2 3-1 ISC 2 min.

Floor Maltese or One-Arm Hang (a.m.) 3 or 2 5s IS or 10s IS 2 min. Floor Maltese or One-Arm Hang (p.m.) 3 or 2 5s IS or 10s IS 2 min.

Pull-up Narrow Hammer Grip (a.m.) 3 5 3 min.

Pull-up Narrow Hammer Grip (p.m.) 3 5 3 min.

Notes:

Floor Maltese or One-Arm Hang (a.m.) 3/2 5s IS or 10s IS 2 min. Floor Maltese or One-Arm Hang (p.m.) 3/2 5s IS or 10s IS 2 min.

Notes:

Floor Maltese or One-Arm Hang (a.m.) 3/2 5s IS or 10s IS 2 min. Floor Maltese or One-Arm Hang (p.m.) 3/2 5s IS or 10s IS 2 min.

Notes:

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HFT2:

DELTOIDS | Lateral Raise ISC

Which athletes have the best deltoids? Boxers and gymnasts.

How did they do it? Through a combination of long-duration, high-rep

work (punches) and intense isometric holds (rings).

PLAN OF ATTACK

Lateral Raise 5-1 Iso-Squeeze Countdown

Countdown (ISC) without 10-second rest intervals twice in a day Rest 2 minutes between sets.

How to make it harder: more load. How to make it easier: less load.

(34)

HFT2:

DELTOIDS | Crucifix

Crucifix

twice a in day. Rest 1 minute between sets.

How to make it harder: more load, or double the hold duration to 20

seconds, keeping everything else the same.

How to make it easier: less load.

HFT2:

DELTOIDS | Lateral 100

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Lateral 100

Parameters for each session: one set of 100 reps twice in a day.

Rest when you need it at first, but work up to 100 straight reps.

How to make it harder: more load. How to make it easier: less load.

HFT2:

DELTOIDS | Lateral 100

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Lateral Raise (a.m.) 2 5-1 ISC 2 min.

Lateral Raise (p.m.) 2 5-1 ISC 2 min.

Crucifix (a.m.) 3 10s IS 1 min.

Crucifix (p.m.) 3 10s IS 1 min.

Lateral 100 (a.m.) 1 100

-Lateral 100 (p.m.) 1 100

-Notes:

Lateral 100 (a.m.) 1 100

-Lateral 100 (p.m.) 1 100

-Notes:

Lateral 100 (a.m.) 1 100

-Lateral 100 (p.m.) 1 100

-Notes:

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HFT2:

TRICEPS | One-Arm Push-Up

Which athletes have the best triceps? Powerlifters and gymnasts that do

the pommel horse.

How did they do it? Through a combination of high-tension strength

training and intense, isometric holds.

PLAN OF ATTACK

One-Arm Push-Up

Parameters for each session: 3 sets of 5 reps twice in a day.

Rest 2 minutes between sets (no rest between arms).

How to make it harder: feet closer together or elevated. How to make it easier: push from a higher position.

(38)

HFT2:

TRICEPS | Judo Push-Up

Judo Push-Up

Countdown (ISC) twice in a day. Rest 3 minutes between sets.

How to make it harder: move hands closer together, or start with

higher reps (4s squeeze and 4 reps).

How to make it easier: move hands further apart.

Here’s how the 3-1 ISC works for this or any exercise:

Start with one rep that squeezes into the peak contraction, hold for 3s Then do 3 reps and squeeze peak contraction of rep 3 for 2s Next do two reps and squeeze peak contraction of rep 2 for 1s

Finish with one hard rep

HFT2:

TRICEPS | Headstand Push-Up

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Headstand Push-Up

How to make it harder: move hands closer together or perform from

parallettes.

How to make it easier: move hands further apart or decrease range

of motion.

(Note: if you don’t feel comfortable kicking your legs up, refer to the Headstand Walk-Up technique on the next page.)

HFT2:

TRICEPS | Headstand Push-Up

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Headstand Push-Up Walk-Up

This exercise follows the same parameters as the Headstand Push-Up on the page before, but it gives you a simpler way to get into position. Just walk your feet up as high as your strength allows and increase the height of your feet it over time.

How to make it harder: move hands closer together.

How to make it easier: move hands further apart or decrease range

of motion.

If neither the headstand push-up variations work for you, this is the day when you can perform a traditional triceps strength exercise such as a lying triceps extension with dumbbells. 3x5, twice in a day.

HFT2:

TRICEPS | Headstand Walk-Up

HFT2:

TRICEPS | Training Log

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HFT2:

TRICEPS | Training Log

One-Arm Push-Up (a.m.) 3 5 2 min.

One-Arm Push-Up (p.m.) 3 5 2 min.

Judo Push-Up (a.m.) 2 3-1 ISC 3 min.

Judo Push-Up (p.m.) 2 3-1 ISC 3 min.

Headstand Push-Up (a.m.) 3 5 2 min.

Headstand Push-Up (p.m.) 3 5 2 min.

Notes:

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Which athletes have the biggest pecs? Besides gymnasts that do the

rings, that’s a tough question to answer. However, the pecs respond well to long-duration sets, much like the quadriceps.

How did they do it? It appears a combination of long-duration sets and

brief, high-intensity contractions results in the fastest muscle growth. It’s important to stress the pectorals without adding excessive strain to the shoulder joints.

PLAN OF ATTACK

Push-up 5-1 Iso-Squeeze Countdown

Parameters for each session: one set of the 5-1 Iso-Squeeze

Countdown twice in a day.

How to make it harder: elevate your feet on a bench or Swiss Ball. How to make it easier: perform with knees resting on the ground.

HFT2:

PECTORALS | Push-Up ISC

HFT2:

PECTORALS | Dip

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Dip

How to make it harder: add weight to a chin/dip belt or hold a

dumbbell between your feet.

How to make it easier: shorten the range of motion.

(Note: if you can’t do a dip, choose one of the push-up variations on the next page and follow the same set/rep guidelines as the dip.)

HFT2:

PECTORALS | Dip

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Push-Up Variations

How to make it harder: elevate feet on a bench or Swiss Ball.

How to make it easier: shorten the range of motion or rest knees on

the ground.

HFT2:

PECTORALS | Push-Up Variations

HFT2:

PECTORALS | Push-Up IS

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HFT2:

PECTORALS | Push-Up IS

Push-Up Iso-Squeeze (no video)

How to do it: from the position shown above, attempt to pull your

hands together as intensely as possible.

Parameters for each session: 3 sets of a 10-second squeeze twice

in a day. Rest 1 minute between sets.

How to make it harder: elevate feet on a bench or Swiss Ball. How to make it easier: place knees on the ground.

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Push-Up ISC (a.m.) 1 5-1 ISC

-Push-Up ISC (p.m.) 1 5-1 ISC

-Dip or Slide Push-up (a.m.) 3 5 2 min.

Dip or Slide Push-Up (p.m.) 3 5 2 min.

Push-Up IS (a.m.) 3 10s IS 1 min.

Push-Up IS (p.m.) 3 10s IS 1 min.

Notes:

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Which athletes have the biggest lats? Gymnasts that do the rings earn

the top spot (as they usually do on this list). Swimmers have exceptional development but their approach is impractical, unless you feel like

swimming for 4 hours every day.

How did they do it? Rings gymnasts combine brief, intense contractions

from the pull-up, along with isometric holds on the rings.

PLAN OF ATTACK

Slide-Out or Fall-Out

The Slide-Out is performed with sliders, but you could also use an ab-wheel. If you prefer, do the version from low rings (Fall-Out that’s shown after the Slide-Out).

The parameters are the same whether you choose the Slide-Out or the Fall-Out from rings. You’ll do the 3-1 Iso-Squeeze Countdown (ISC) and Iso-Squeeze (IS) methods each week as outlined below:

Slide-Out/Fall-Out 3-1 Iso-Squeeze Countdown (ISC)

Hold end-range for 3 seconds (squeeze lats), then do 3 reps

Rest 10 seconds

Hold end-range for 2 seconds, followed by 2 reps

Rest 10 seconds

Hold end-range for 1 seconds, then do 1 rep

Rest 2 minutes and repeat once more

Slide-Out/Fall-Out Iso-Squeeze (IS)

Hold the end-range for 5 seconds for 3 sets

Rest 1 minute between sets

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Slide-Out

Countdown (ISC) twice in a day. Rest 2 minute between sets.

How to make it harder: increase range of motion, or straighten the

legs so the knees are off the ground and you’re on the toes.

How to make it easier: shorten range of motion.

HFT2:

LATS | Slide-Out

HFT2:

LATS | Fall-Out from Rings

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Fall-Out from Rings

Countdown (ISC) twice in a day. Rest 2 minute between sets.

How to make it harder: increase range of motion, or straighten the

legs so the knees are off the ground and you’re on the toes as shown in the video above.

HFT2:

LATS | Fall-Out from Rings

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Wide-Grip Hammer Pull-up

minute between sets.

How to make it harder: add weight to a chin/dip belt, wear a

weighted vest, or hold a dumbbell between your feet.

How to make it easier: place a chair in front of you, bend the knees

and rest your feet on the chair to reduce your load.

HFT2:

LATS | Wide-Grip Hammer Pull-up

HFT2:

LATS | Training Log

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Slide-Out or Fall-Out (a.m.) 3 3-1 ISC 2 min. Slide-Out or Fall-Out (p.m.) 3 3-1 ISC 2 min.

Wide-Grip Pull-up (a.m.) 3 5 3 min.

Wide-Grip Pull-Up (p.m.) 3 5 3 min.

Slide-Out or Fall-Out (a.m.) 3 5s IS 1 min.

Slide-Out or Fall-Out (p.m.) 3 5s IS 1 min.

Notes:

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Which athletes have the best glutes? Sprinters and powerlifters.

How did they do it? Frequent bouts of intense muscle activity that recruit

the high-thresold (largest) motor units. If high-rep training built the glutes, joggers would all have great development. The glutes thrive on frequent training because they can take a lot of abuse.

PLAN OF ATTACK

Hip Hinge IsSqueeze

(IS) twice in a day. Rest 1 minute between sets.

How to make it harder: double or triple the bands. How to make it easier: use a lighter band.

HFT2:

GLUTES | Hip Hinge Squeeze

HFT2:

GLUTES | Hip Thrust

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Hip Thrust

Countdown (ISC) twice in a day. Rest 90 seconds between sets.

Hip Thrust 5-1 Iso-Squeeze Countdown (ISC)

Hold peak contraction (hips high) for 5 seconds, then do 5 reps

Rest 10 seconds

Hold peak contraction for 4 seconds, then do 4 reps

Rest 10 seconds

HFT2:

GLUTES | Hip Thrust

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Monster Walk

Parameters for each session: 1 set of the 10-2 Countdown twice in

a day.

Monster Walk 10-2 Countdown

Take 10 steps (5 with each leg) forward and back

Rest 10 seconds

Take 2 steps forward and back

HFT2:

GLUTES | Monster Walk

HFT2:

GLUTES | Training Log

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HFT2:

GLUTES | Training Log

Hip Hinge (a.m.) 4 10s IS 1 min.

Hip Hinge (p.m.) 4 10s IS 1 min.

Hip Thrust (a.m.) 4 5-1 ISC 90s

Hip Thrust (p.m.) 4 5-1 ISC 90s

Monster Walk (a.m.) 1 10-2 C

-Monster Walk (p.m.) 1 10-2 C

-Notes:

(56)

HFT2:

CALVES | Foot/Calf Soft Tissue Work

Which athletes have the best calves? Ballet dancers, sand volleyball

players, and soccer athletes.

How did they do it? Through a combination of frequent, intense stimuli

that challenges their balance. Landing from a jump or being up on the toes for an extended time works well.

PLAN OF ATTACK

Foot/Calf Soft Tissue Work: Foot and Shin Roll

Ball foot roll: 1 minute on for each foot, at least once a day. Anterior Calf Foam roll: 1 minute on each leg, at least once a day.

The calf and ankle take a ton of abuse each day, and frequent

training can exacerbate any dysfunction you might not be aware of. It’s essential to do these drills each day, as often as possible.

HFT2:

CALVES | Ankle Mobility Drills

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Ankle Mobility Drills: Inversion and Circles

Ankle Inversion: 10 slow reps, each foot, at least once a day. Ankle circles: 10 slow reps, each direction, at least once a day.

It’s essential to do these drills each day, as often as possible, if you don’t have the necessary range of motion.

HFT2:

CALVES | Ankle Mobility Drills

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HFT2:

CALVES | Single-Leg Calf Raise

Single-Leg Calf Raise

Countdown (ISC) twice in a day. Rest 90 seconds between sets. (no rest between right and left).

How to make it harder: use less balance support, or hold a weight

. How to make it easier: use more balance support.

Calf Raise 5-1 Iso-Squeeze Countdown (ISC)

Hold peak contraction (heel elevated) for 5 seconds, then do 5 reps

Rest 10 seconds

Hold peak contraction for 1 second, and finish with 1 hard rep

Rest 90 seconds and repeat for 2 rounds

HFT2:

CALVES | Single-Leg Hop

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HFT2:

CALVES | Single-Leg Hop

Single-Leg Hop

Parameters for each session: 3 sets of 15 hops, twice in a day.

Rest 90 seconds between sets (no rest between left and right).

How to make it harder: jump higher, hold more weight. How to make it easier: don’t jump as high.

Many people shouldn’t do a single-leg hop without shoes. It’s best to do this exercise with shoes unless you’ve spent a lot of time training barefoot without pain.

(60)

HFT2:

CALVES | DNS Calf Raise Squeeze

DNS Calf Raise Squeeze

(IS), twice in a day. Rest 1 minute between sets (no rest between right and left).

How to make it harder: hold a weight in your hand.

How to make it easier: use additional upper body support.

HFT2:

CALVES | Training Log

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HFT2:

CALVES | Training Log

Single-Leg Calf Raise (a.m.) 2 5-1 ISC 90s

Single-Leg Calf Raise (p.m.) 2 5-1 ISC 90s

Single-Leg Hop (a.m.) 3 15 90s

Single-Leg Hop (p.m.) 3 15 90s

DNS Calf Squeeze (a.m.) 4 10s IS 1 min.

DNS Calf Squeeze (p.m.) 4 10s IS 1 min.

Notes:

(62)

HFT2:

QUADS | Soft Tissue Work

Which athletes have the best quadriceps? Speed skaters, downhill

skiiers, Olympic lifters and cyclists.

How did they do it? Either through long-duration contractions (cyclists) or

high-tension strength exercises (O-lifters). The quads will grow with very high reps (long sets) or heavy loads but heavy training will wear you out.

PLAN OF ATTACK

Quads Soft Tissue Work: Quads/TFL Foam Roll

Parameters: 2-4 minutes per leg, at least once a day before

training.

This foam roll drill must be performed very slowly without holding any tension in the quads. Work to the edge of the most sensitive spots, then do the techniques in the video to release it.

HFT2:

QUADS | Hip Neural Reset

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Hip Neural Reset: Half-Kneeling

Parameters: 2 complete head rotations, each leg down, at least

once a day before training.

This drill is much more effective than it looks. It’s crucial to make sure your hip firing pattern is in sync to take stress of your knees and low back. Go very slowly and sink heavy into the knee that’s down.

HFT2:

QUADS | Hip Neural Reset

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HFT2:

QUADS | Goblet Squat

Goblet Squat with Band

Parameters for each session: 2 sets of 25 reps, twice in a day.

Rest 3 minutes between sets.

How to make it harder: use more load (you can hold a weight in

each hand, elbows tucked tight).

HFT2:

QUADS | Reverse Lunge

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HFT2:

QUADS | Reverse Lunge

Reverse Lunge

Parameters for each session: 2 sets of 15 reps, each leg, twice in a

day. Rest 2 minutes between sets (no rest between right and left).

each hand, elbows tucked tight).

If the reverse lunge causes knee pain, or if you just want an alternative you can do the body weight single-leg squat that’s shown on the next page.

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HFT2:

QUADS | Single-Leg Squat

Single-Leg Squat

Parameters for each session: 2 sets of 15 reps, each leg, twice in a

day. Rest 2 minutes between sets (no rest between right and left).

How to make it harder: do it from the edge of a box so you can

squat lower.

How to make it easier: decrease range of motion.

If this exercise causes pain, you can do a step-up from the highest possible box for the same parameters listed above.

HFT2:

QUADS | Single-Leg Squat IS

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HFT2:

QUADS | Single-Leg Squat IS

Single-Leg Squat Iso-Squeeze (IS)

(IS) for each leg, twice in a day. Rest 2 minutes between sets (no rest between right and left).

How to make it harder: increase the hold time. How to make it easier: decrease depth of squat.

If this exercise causes pain you can follow the same parameters listed above for the bottom portion of a reverse lunge (knee slightly off the ground).

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Goblet Squat (a.m.) 2 25 3 min.

Goblet Squat (p.m.) 2 25 3 min.

Reverse Lunge or Single-Leg Squat (a.m.) 2 15 2 min. Reverse Lunge or Single-Leg Squat (p.m.) 2 15 2 min.

Single-Leg IS Squat (a.m.) 3 10s IS 2 min.

Single-Leg IS Squat (p.m.) 3 10s IS 2 min.

Notes:

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Which athletes have the best hamstrings? Sprinters and powerlifters. How did they do it? The hamstrings are packed with large motor units

that grow when the stimulus is brief and intense, or heavy. Sprinters and powerlifters hit those big muscle fibers each time they train.

PLAN OF ATTACK

Single-Leg Deadlift

Rest 2 minutes between sets (no rest between right and left).

each hand).

HFT2:

HAMSTRINGS | Single-Leg Deadlift

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HFT2:

HAMSTRINGS | Swing

Swing

How to make it harder: use more load. How to make it easier: less load.

To get the greatest growth stimulus from this exercise, it’s

necessary to use a kettlebell that’s as heavy as you can handle. Light swings won’t make your hamstrings grow.

HFT2:

HAMSTRINGS | Nordic Hamstring

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HFT2:

HAMSTRINGS | Nordic Hamstring

Nordic Hamstring

How to do it: rest upper shins on a foam roller or half-roller, hook

your heels securely to anything. Shift your body forward and lower as slowly as possible. Push back to the starting position.

How to make it harder: lower more slowly.

You could replace this exercise with the glute-ham raise if you have the machine available.

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HFT2:

HAMSTRINGS | Training Log

Single-Leg Deadlift (a.m.) 4 6 2 min.

Single-Leg Deadlift (p.m.) 4 6 2 min.

Swing (a.m.) 3 15 2 min.

Swing (p.m.) 3 15 2 min.

Nordic Hamstring or GHR (a.m.) 3 3 3 min.

Nordic Hamstring or GHR (p.m.) 3 3 3 min.

Notes:

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HFT2:

ABS | Stir the Pot

Which athletes have the best abs? The ones with the best diets.

How did they do it? See above. However, having a strong midsection is

essential for peak performance (and it certainly won’t hurt how you look on the beach).

PLAN OF ATTACK

Stir the Pot

Parameters: 3 sets of 10 slow alternating reps (5 each direction),

twice in a day. Rest 90 seconds between sets.

How to make it harder: larger, slower circles. How to make it easier: smaller circles.

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HFT2:

ABS | Side Plank with Leg Lift

Side Plank with Leg Lift

Parameters: 3 sets of the longest leg lift you can hold, each side.

Rest 90 seconds between sets (no rest between right and left).

How to make it harder: place a resistance band around thighs, just

above the knees.

How to make it easier: don’t lift the top leg, at first. Once you get

stronger you’ll be able to lift the top leg.