Elite Physique The New Science of Building a Better Body

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ABOUT THE AUTHORChad Waterbury, PT, DPT, MS, graduated fromthe nation’s top ranked doctor of physical therapy(DPT) program at the University of SouthernCalifornia (USC), where he currently teachesthe course Resistance Training Techniques forHigh-Performance Athletes for the master’s degreein sports science program. He is the owner of ChadWaterbury LLC and author of Huge in a Hurryfrom Rodale Publishing. Waterbury has lecturedfor fitness organizations such as the NationalStrength and Conditioning Association (NSCA)and Perform Better. He has a master’s degree in physiology from the Universityof Arizona, where his focus on the neurophysiology of human movement andperformance led him to make radical changes in the way he trains competitiveathletes as well as nonathletic clients. His workouts are now shorter and faster,producing superior results in strength, power, and muscular development, whileat the same time inducing less fatigue and allowing for shorter recovery periodsbetween workouts.291
You read the book—now complete the companionCE exam to earn continuing education credit!EARN CONTINUING EDUCATIONCREDITS/UNITSFind and purchase the companion CE exam here:US.HumanKinetics.com/collections/CE-ExamCanada.HumanKinetics.com/collections/CE-Exam50% off the companion CE exam with this codeEP2022EP2022 08/21
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ELITEPHYSIQUEThe New Science of Bui
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This book is dedicated to all the g
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PART III MUSCLE PROGRAMMING8 Muscle
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Chapter 7 Upper Body TrainingInvert
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ACKNOWLEDGMENTSI would like to than
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If you work hard enough and consist
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PART IPLAN FORMUSCLE
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Assess to Impress3know if your righ
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Assess to Impress5Tricking Your Bal
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Assess to Impress7MobilityThe goal
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Assess to Impress9Spine and Hip Ext
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Assess to Impress11DorsiflexionAnkl
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Assess to Impress13Cardiorespirator
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Assess to Impress15abFIGURE 1.11 En
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Assess to Impress17therapist and pe
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Assess to Impress19More Maximal Str
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Assess to Impress212 or 3 Repetitio
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Assess to Impress23Romanian Deadlif
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Assess to Impress25the trunk during
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Assess to Impress27Athlete BAthlete
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Assess to Impress29Again, the biome
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Assess to Impress31• A camera, wh
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CHAPTER 2Man With a PlanIn this cha
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Man With a Plan35have a negative ef
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Man With a Plan37How quickly your a
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CHAPTER 3Muscle RulesOver the last
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Muscle Rules41Muscle fibers are arr
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Muscle Rules43There will often be c
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Muscle Rules45softball game in your
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Muscle Rules47because it takes two
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Muscle Rules49How to Improve Your S
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Muscle Rules51they need to recover
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Muscle Rules53Since that time there
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Muscle Rules55can be effective for
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CHAPTER 4Building Muscle VersusBurn
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Building Muscle Versus Burning Fat5
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Building Muscle Versus Burning Fat6
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CHAPTER 5Lower Body TrainingWhen it
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Lower Body Training65Importantly, t
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Lower Body Training67movement, such
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Barbell Back SquatAs mentioned earl
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Front SquatIt is common to see high
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Jump SquatThe jump squat can be an
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One-Leg SquatYou will see many vers
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SPLIT SQUAT VARIATIONSAlthough the
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Bulgarian Split SquatThe Bulgarian
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LUNGE VARIATIONSThe lunge seems lik
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Deficit Reverse LungeThe deficit re
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Step-Through LungeThe step-through
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STEP-UP VARIATIONSThe step-up is am
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Lateral Step-UpThe lateral step-up
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DeadliftThe barbell deadlift is ano
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Sumo DeadliftThe sumo deadlift uses
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Romanian Deadlift (RDL)The Romanian
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One-Leg Romanian DeadliftThe one-le
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Kettlebell SwingThe kettlebell swin
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Hip ThrustThe hip thrust, populariz
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Slider Leg CurlThe leg curl is a co
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Standing Fire HydrantThe glutes per
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One-Leg Calf RaisePerforming a one-
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Elevated One-Leg Calf RaiseOnce you
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CHAPTER 6Core TrainingBodybuilders,
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Core Training113other muscles, whic
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Hardstyle PlankThe hardstyle plank
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Swiss Ball RolloutThe Swiss ball ro
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SIDE PLANK VARIATIONSThe side plank
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Stacked Side PlankIn this version o
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ANTI-ROTATION VARIATIONSIn order to
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Pallof PressThe Pallof press, named
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Tall-Kneeling Pallof PressThe tall-
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One-Arm PlankThe one-arm plank is a
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Lying Leg RaiseThe lying leg raise
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Hanging Leg RaiseThe hanging leg ra
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Loaded CarryAs covered back in chap
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Turkish Get-UpThe Turkish get-up (T
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CHAPTER 7Upper Body TrainingHere’
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Upper Body ExercisesIn this section
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Feet-Elevated Inverted RowThis vers
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Yates RowThis version of a row was
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One-Arm Cable RowThe one-arm cable
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One-Arm Band Face PullThis version
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VERTICAL PULL VARIATIONSThe pull-up
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Overhand-Grip Pull-DownThe overhand
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Hammer-Grip Pull-DownPerforming a p
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Rings L-Sit Pull-UpThis challenging
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Straight One-Arm Lat Pull-DownThis
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Push-UpA push-up has been a mainsta
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Dead-Stop Push-UpA standard push-up
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Hand Walk Push-UpA standard push-up
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Swiss Ball Push-UpPerforming a push
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Narrow-Grip Bench PressThe narrow-g
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One-Arm Cable or Band Chest PressTh
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DipThe dip is often thought of as a
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Rings Dip to L-SitThis challenging
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Overhead PressThis version of the o
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One-Arm Overhead Push PressThis ver
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Ahrens PressThis variation of an ov
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Inverted Narrow Push-UpThis version
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Rings or Straps Inverted Push-UpThi
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Biceps Iso-HoldGuys love to show of
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Biceps Hammer CurlThe biceps hammer
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One-Arm Band Biceps CurlFor eons, p
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Overhead Triceps ExtensionThe overh
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One-Arm Band Triceps Press-DownIt i
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Lateral RaiseThe deltoid muscle wra
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One-Arm Band ShrugA standing shrug
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PART IIIMUSCLEPROGRAMMING
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Muscle-Building Programs203You can,
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Muscle-Building Programs205Rest per
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Muscle-Building Programs207The Many
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Muscle-Building Programs209groups a
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Muscle-Building Programs211months w
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Muscle-Building Programs213Designin
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Muscle-Building Programs215true for
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MB1 PROGRAM: WEEKS 1-4MB1 WORKOUT B
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MB1 PROGRAM: WEEKS 9-12MB1 WORKOUT
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MB2 PROGRAM: WEEKS 1-4MB2 WORKOUT B
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MB2 PROGRAM: WEEKS 5-8MB2 WORKOUT C
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MB3 PROGRAM: WEEKS 1-4Muscle Builde
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MB3 PROGRAM: WEEKS 5-8MB3 WORKOUT A
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MB3 PROGRAM: WEEKS 9-12MB3 WORKOUT
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Fat-Burning Programs231• Don’t
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Fat-Burning Programs233and other ex
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Fat-Burning Programs235week you cou
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FB1 PROGRAM: WEEKS 1-4FB1 WORKOUT A
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FB1 PROGRAM: WEEKS 9-12FB1 WORKOUT
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Page 262 and 263: CHAPTER 10Body Part-SpecificProgram
Page 264 and 265: Body Part-Specific Programs251That
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Page 268 and 269: Body Part-Specific Programs255Calve
Page 270 and 271: Body Part-Specific Programs257Latis
Page 272 and 273: Body Part-Specific Programs259Bicep
Page 274 and 275: PART IVMUSCLEMAINTENANCE
Page 276 and 277: Nutrition for Muscle Growth or Fat
Page 290 and 291: Strong and Lean for Life277who are
Page 292 and 293: Strong and Lean for Life279Frequenc
Page 294 and 295: Strong and Lean for Life281• Barb
Page 296 and 297: REFERENCESChapter 1Agrawal Y, Carey
Page 298 and 299: References285Killgore WD. Effects o
Page 300 and 301: References287Fry AC, Kraemer WJ. Re
Page 302 and 303: References289Jäger R, Kerksick CM,
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Elite Physique The New Science of Building a Better Body

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