stolen from another site
and originally written by Black_Spit
There is plenty of info on the 5x5 and HST and Westside on this board. And, a lot of folks recommend Stuart McRobert’s books, but, there is not much information about how to train in this style.
I’d like to help the author sell more books, as I feel like this is one of the most informative and inspirational books I’ve ever read on the subject of strength training/bodybuilding. That is why I’ll lay out some of the basics, and not get too in-depth… and for anybody REALLY interested in learning more in-depth information, they can buy the book:
‘Beyond Brawn’ by Stuart McRobert:
http://www.amazon.com/gp/product/996...808734?ie=UTF8
I’m also currently reading this one:
‘Further Brawn’ by Stuart McRobert:
http://www.amazon.com/gp/product/996...lance&n=283155
The general ideas presented in the book are very conservative, as McRobert will mention many times in ‘Beyond Brawn.’ According to him, the goal is adding small increments to the bar on core exercises weekly, generally in the 1-2 lb. range over the long-term(this is the most important part of the book). Although 12 weeks is a typical training cycle for many training programs, McRobert advocates ‘milking’ a cycle dry(<in his own words) for as long as the gains keep coming. This is all important; Even if it means dropping all accessory work, and even a compound exercise or two… so long as the trainee is still making progress on The bench Press and the Deadlift, or the trap bar deadlift and the squat, or the parallel bar dip... you get the point. Progress is progress.
^^For an awesome deal on Fractional Plates… Iron Woody is selling an 8 plate set on Ebay(defective paint, but accurate weights), 2x ¼lb, 2x ½lb, 2x3/4lb, and 2x1lb for $30.
Mr. McRobert doesn’t have a set ‘Big 3’ exercises, ie., Bench, Squat, and Dead. If a trainee is better suited for the weighted Dip and makes more progress on that than the Bench Press, then that is your exercise. Same goes for Squats. The author actually contends that many trainees, particularly those not structurally suited for the Squat, will likely be better off doing ‘Trap Bar Deadlifts.’
The Author does not have an affinity for the Power Clean, Bent Over Row, or the T-Bar row. He is a big proponent of doing what works for the specific trainee, so, he would likely approve of doing them if they are important to them, but, in general, does not recommend doing exercises like those 3 in particular where the back is not supported.
Frequency: Beyond Brawn recommends training a bodypart once every 7-10 days for the typical ‘hardgainer,’ and possibly doing some experimenting over the long-term to see if any more would be beneficial. 2 workouts a week for those with poor recovery ability, and 3 at the most for those with slightly better recovery ability.
Other than progressive, if small, poundage increases, the Second most stressed part of McRobert’s program is IMMACULATE FORM! It is ultra important to use super-strict form at all times, even on your last rep when you’re sweating buckets and don’t know if you have that last bit of effort… Do it right!
Rep Range: Much less important than perfect form: Find what works best for you.
Sets: 2 sets for most everything besides the core, compound movements, which will be done for 3 sets mostly.
NON-exhaustive exercise list(buy the book):
Chest:
Bench Press
Weighted dip
Breathing Pullover(rib cage expansion: 20 rep variety… generally speaking, to be done after a compound movement that will have you somewhat winded if possible)
Back:
Deadlift
Pullups
Chins
Pulldowns
1-Arm rows
Legs:
Squat
Trap-Bar Deadlift
Calf raises
Shoulders:
Overhead Pressing of all kinds… although he stresses caution with standing military due to potential back injury with poor form.
Biceps/Triceps:
Probably not essential to the program, and towards the end of a training cycle when things slow down, will be one of the first exercises to be dropped to save recovery ability for the more important lifts. Standard fare:
General accessory(all done progressively)
Hyperextensions
L-Flyes
Abdominal work
Grip-work
Sample #1: After studying the book very carefully, here is a program that I devised for myself(taken from my journal that I started for this program:
On just about everything other than Bench, Squats and Deadlifts I have a rep range of, for example: Seated calves 12-20, starting at 140 lb.'s, and when I can get 20 with 140, move on to 145, and when I can get 20 with that, move on to 150, etc. This aspect of my 'Brawn' routine is similar to some of the 5x5 programs I've seen. Anyway, with that in mind, this is what it's going to look like with my new rep ranges incorporated.
Tuesdays
Squat 3x5
Seated Calves 2x12-20 Rep Range
Leg Press 1x20
Breathing Pullovers 2x15-20 Rep Range
Hypers 2x12-25 Rep Range
Thursdays
Deadlift 3x3
Pullups 3x10
45 Degree Shrugs 2x10-15 Rep Range
Thick Bar Holds 1x60/30
BB Curls 3x10-15 Rep Range
Saturdays
Bench Press 3x5
Push Press Rep Range 5-10
Breathing Pullover 15-20 Rep range
Triceps Pressdowns Rep Range 12-20
Abs 2x10
Sample #2: Here’s one that will be better suited for someone who has a hard time putting mass on; a 2 workout a week program:
Monday:
Squat
Bench Press
Pulldown
Calf work
Hyperextension
Abs
Thursday:
Deadlift
Seated Military
BB Curls
45 degree Shrugs
L-Fly
Gripwork