Brawn, beyond brawn and what I see people doing in the gym

I'm having a hard time knowing what to do in the gym.

I read the brawn series by stuart mcrobert, and he says don't train each bodypart more than once a week, don't do more than five sets for each bodypart and don't train more than twice a week.

His method is aimed at building mass and gaining strength.

Most of the ideas he has come up with are good, like the need to cycle intensity and add small amounts of weight (1-3 pounds) each week while training full bore intensity.

And of course he is completely right when advises on just using the major compound movement like squats, deadlifts, chin-ups,bench press and millitary press (my favourite exercise).

I see people in the gym training just one bodypart each day and maybe doing 10 exercises for a few sets each, and someof them are in the gym longer than I am when I train half my body.

These people are all big and very strong with the iron.

I obviousley can't tell if it is functional strength.

Their are a few boxers who train their, and they seem to all do circuit training interspersed with bag work, and they are all in really good condition and are very skilled boxers.

So what do you guys think is a good way to train for lean muscle growth explosive and functional strength.

At the moment I can't afford to buy clubbells, so i'm talking regular barbell, dumbells, chinning bar, squat rack, cardio machines and incline sit-up board.

I have detailed my old and also my current weights routine in my tension cramp in upper thigh thread.

Do you think my routine is okay? Should I do less? more?

Thanks in advance!!

[cbeltrante]

Ed,

What you can do is a 4 day split working only the compound movements on different days with a 5 X 5 protocol.

5 X 5 Protocol
* Start with an easy weight and work up to a weight that is going to make you work hard to get that last set of 5 reps. Whenever you can do 5 sets of 5 reps, increase your weight by 5% - 10% to bring you back down to may be 5,5,5 4,2. The first 3 sets are warmups, it's the final 2 sets that you want to concentrate on to get 5 and 5.

Monday
Bench Press 5 X 5
Barbell Curl 5 X 5

Tuesday
Full Squats 5 X 5
Calf Raises 5 X 5

Thurday
Military Press 5 X 5
Dips 5 X 5

Friday
Deadlifts 5 X 5
Bent - Over Rows 5 X 5

That's all you should need. Beyond Brawn is a really good book on training advice. There are many different philosophies on training, you just have to find what is best for you. Give this routine a cycle or two and see how it works out for you. If you have any further questions, feel free to ask.

[Coach Jones]

Ed,

Let me ask you this:

Why do you go to the gym? What attributes do you hope to improve from doing so? I read your question...



So what do you guys think is a good way to train for lean muscle growth explosive and functional strength.


...but what I'm asking is why? To what end?

In reading some of your other posts, I see your doing Muay Thai. Is your weight training in the gym attempting to increase your performance in that area?

Brandon Jones
CST Head Coach

Thanks a lot guys!!

Well originally I started lifting weights to put on a bit of weight and get stronger mainly to impress the girls as i'm so unlucky in that area.

Now I guess i'm past that stage and I want to become a thai fighter and also I just wanna feel good about myself so I can act myself with other people instead of going all internal and being too scared to speak.

In my opening post at the welcome mat I stated that I was really intersted in the nuro-chemical effects of training. I wan't to elevate my levels of beta-endorphins enough to relax in social situations.

I think i'm getting off track again.

Bassically, I wan't to compete at thai b oxing, and for that I need endurance, which the mod1 will give me, and I need explosive power to initiate crippling blows to my opponents.

I have a book by Donald A Chu Phd, called explosive power and strength, which is all about what he calls complex training. This is bassically taking advantage of the overcompensation effect of the muscles by first doing say the sqaut, then waiting a min, then performing a set of depth jumps, thus taking advantage of the overcompensation after which you wait a few mins and repeat.

I was wondering whether I should try and cycle that type of training in.

I don't know if i've answered your question, i'm really tired today so i'll get back to this tommorow and see if I can add anything.

cbeltrante, thanks for the suggestion, it looks like a good way to train. It hits all the major areas and the 5x5 is good for strength/power without over-exhausting the muscles energy systems.

I'll deffinitelly fit thaty in at some point. Right now I have about 3-4 weeks left of study and then I can put in my full attention on it.

I probably should have waited unrtil then before starting this thread, but at least it will give me a rough idea before I start.

So again, thanks both of you, good replys!!

[James Boelter]

McRoberts' methods, IMO, are antithetical to developing the attributes you need to become a martial artist. McRoberts is a very admirable individual, but he is, in the end, a bodybuilder...and in fact, he is a bodybuilder who has made enough mistakes that he has wrecked his joints as he got older, (by his own admission) although not without some very admirable accomplishments - I remember an article in 'Hardgainer' about his 20x400lb Deadlift some years ago. His methods aren't for everyone...and I say this as a person who got fat, stiff, unathletic, and was repeatedly injured while doggedly following his programs. (Obviously, I am one of the people who don't thrive under his protocols). Kettlebell training, some Clubbell training, wind/hill sprints, and Bikram Yoga have all served me much better in my quests to be leaner,stronger, more supple, and more athletic.

If you want to be primarily a martial artist and you feel the need to lift conventional weights, you ought to be investigating Pavel Tsatsouline's routines, especially "Power To The People' and the '5-4-3-2-1' approach he has revived from obscurity (do a google search for Tsatsouline and 5-4-3-2-1 and you should find the online article.) You want to be keeping your weight session brief and intense, leaving lots of energy for your skill work, martial arts drills and sparring.

Please note that IMO this applies primarily to conventional weight training with barbells,etc., not with Russian kettlebells and CST Clubbells, which allow you to train almost everyday without draining your nervous system reserves.

[Doug Szolek]

Ed,

How old are you? I ask because you speak like some one who is trying to do everything at once (something this early twentys yoda-hulk is repeatedly guilty of).

My advice is to listen to the questions of Coach Jones and Mr. Boelter. If martial art performance is your ultimate goal then that needs the bulk of your training time. With a supplemental percentage of time under the iron. If you're looking to continually reshape your self-image to a version of you that you'd feel more confident as (this has worked wonders for me both consciously and unconsciously) then perhaps a cycle of GPP would be well suited to strengthen the platform from which you launch your competative adventures in MA.

This biggest thing here is to pick one thing and do it with all that you are for as long as it works. When it stops working (producing the desired results in the desired time) then rest and pick a different direction. You've got your whole life to become the fullest expression of Edward that will be, don't waste your time slowing down the process of growth by spreading yourself to thin.

Get back to us with your specific goals and then we'll meet you at the Program Design Help Desk and get you growing appropriately to your goals.

In faith,

Thanks a lot guys!!

I'll have to get back to this tommorow and do justice to your generosity.

I have loads of studying to do, exams in three weeks. :(

I'll quickly add that i'm 24, gonna be 25 in Ocotober. I'm a late developer though, only just got my act together in the past year or so.

Speak to you guys soon.

[adam]

Coach Szolek,




"This biggest thing here is to pick one thing and do it with all that you are for as long as it works. When it stops working (producing the desired results in the desired time) then rest and pick a different direction. ...don't waste your time slowing down the process of growth by spreading yourself to thin."


Being in my mid twenties I am also guilty of trying to do everything at once, I always start with too much to complete and it results in burning out or spreading myself thin. Often, I am guilty of taking one step on 10 different paths, rather than taking 10 simple steps to complete a single goal. Thank you for your last post, I needed a reminder in my own training as this is something I often forget.

Also could you give me an example or expand upon using to GPP to reshape self image?

Adam Oostema

My apologies for leaving this thread for so long after you guys put forward your hands to help me.

I think I know what I will be doing for the next three months.

Bassically I have just had all my exams and am a free man.

In September i'm going back to college full time after a long break due to ill mental health and I wan't to be in good aesthetic condition and in a highly energetic state for successfull study and socialising.

My plan is to go back to the 3 day split I was doing while on steriods and continuwe doing muaythai 3 times a week.

I risk overtraining but i'm gonna keep a very focused eye on my physical and mental condition and make sure my nutrition is in good order.

When I have achieved my short term goal of losing fat and maintaining muscle I will want toi maintain it and train with a view on competing muaythai which will need me to develop flexible joints and muscles, muscular endurance, increased vo2 max and explosive power.

Three day split i've started again is detailed on my tension cramp thread.

Any helpfull advice will be much appreciated and i'm sorry for not being knowledgable enough to help you guys out :lol:

Thanks a lot, peace

[JamesLinn]

Hi Edward,
You mentioned steroids. I can tell you from experience this is not the way to go.

I won't bore you with all the health issues involved, but I can give you a very good reason to not use them.

The bad cycle goes like this:
You use anabolics and get great results. You look better and are stronger than ever. People are asking you what you what your program is, and how you changed yourself.

You then go off the cycle and lose a lot of what you gained from the drugs. You still look better than before, but people start asking you if you lost weight? Are you sick? You start to feel sick and lose drive to go to the gym or workout.

From there it's just a downhill spiral.

The thing is, Clubbells will give you muscular growth like nothing else.
I am 42 years old, have weight trained for 25 years, and have never experienced such gains in my life!

You mentioned that you know "Be Breathed" basics. Do you have the tape? It is another tool I highly suggest.

If you get a pair of Clubbells, Warrior wellness [all three volumes]
and Be Breathed [video] practice daily, you will be set to blast through many of the problems you talk about on this forum.

Hypnosis, and NLP, meditation and yoga are all great, but if you want toughness gains and muscularity, Clubbells are THE answer.

I hope this helps,
James Linn

[Doug Szolek]

Good words James :)

Edward, about the 'roids, I'm not here to tell you that they're ultimately very bad for you, it sounds like you may have figured that out as you make no mention of intending to use them this cycle. What I would caution against is expecting your body to be able to recover from the same work load that it could while you were on them previously. Be careful that you're setting yourself up for failure.

In faith,

James- thanks for the good advice. I have no intention of going back on those toxic pills (d-bol). I had all the effects you mention.

I have be-breathed, ww and I am considering getting clubells.

Coach- I spoke to my fiend who supplied me and is a former bodybuilding competitor, ad he told me he trains people using the same plan without roids.

But still their is a risk of failure.

For the time being Scott has advised me to be consisitent with traing just ww and following a special diet.

When he tells me I can start back with the iron i'll be back here to ask you guys some advice.

Thanks a lot!!