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FOR GETTING
STRONG
AND
SHREDDED
_
BRUTE STRENGTH
25 Brute Fundamentals for Getting Strong and Shredded
Revision 2016.06.15.1519
INTRODUCTION
[ Video:
http://youtu.be/YppLSFSu4vc
]
Who We Are
Brute Strength is a team of experts dedicated to helping people conquer their fitness goals.
To ensure that our clients receive the absolute best overall training, our squad comprises
of experienced and accomplished coaches who specialize in a wide range of fields, including
nutrition, weightlifting, endurance, gymnastics, GPP, coaching and program design.
What We Do
We combine the multifaceted knowledge of our coaches to create training plans for
individuals of all levels, from average Joes to Olympic competitors. Our goal is to
understand your objectives and equip you with the tools needed to reach them in the most
efficient and effective way possible.
Our Guarantee
We guarantee to continue providing the most up-to-date and accurate information
regarding all aspects of optimizing human performance.
Bonus Material
-
Tips
Tips
Tip
Workout Terminology
The following terms are used within the various workouts contained within this Brute Body
Guide. The definitions will help you interpret the pull-up progression on the following page,
as well as the other workouts presented.
Eccentric
The eccentric phase of any lift is when the muscle lengthens. This is the lowering phase of
the bench press, squat, pull-up or biceps curl.
Concentric
The concentric phase of any lift is when the muscle is shortening. Pressing a bench press,
pulling up during a pull-up, and curling up during a biceps curl are all concentric actions.
AHAP
As heavy as possible
Pull-Up Progression
Week 1 Body Weight;
Week 2 Weighted [
V
ideo
:h
ttp://youtu.be/IO8XJcicutw
]
1a
Sets x Reps
5x1
Rest 20 seconds
1b
5x5
Rest 90 seconds
2a
6x8-10
Rest 60 Seconds
2b
6x8-10
Rest 60 Seconds
5x1
Rest 20 seconds
1b
5x6
Rest 90 seconds
2a
6x8-10
Rest 60 seconds
2b
6x8-10
Rest 60 seconds
:
http://youtu.be/fpFIC2qXo8Q]
1a
5x1
Rest 20 seconds
1b
5x8-10
Rest 90 seconds
2a
6x8-10
Rest 60 seconds
2b
6x8-10
Rest 60 seconds
Tips
Focus on the growth of type II muscle fibers. Fast twitch (type II) muscle fibers are
fibers that produce the most force and contract very quickly. Luckily, these are the
fibers with the most growth potential as well. The best ways to tap into these fibers
are:
1. Slow eccentric training
This
puts you under the bar for a longer period of time with greater percentages of your 1 rep
max. Time under tension at heavy loads is the name of the game if you are trying to grow. This
causes more damage to the muscle and allows more potential for growth. The muscle is built back
bigger and stronger.
Tips
Train to complete failure in the 8-12 rep range on upper body accessory
work and single joint movements. Failure means you cant complete one
more rep. Actually FAIL!
Want big arms fast? Train 2 reps past failure in the 8-12 rep range. Ex: BB
Biceps Curl - you fail at 8 reps. Have your training partner assist with the
concentric phase of the lift (curling the bar up), then control the eccentric
(lowering) phase for a 4-6 count for 2 more reps.
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Tips
Get rid of the TV! Your bedroom should be a place you go to sleep.
Taking away distractions will allow you to get in a routine of falling
asleep faster when you enter the bedroom.
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Tips
Find someone qualified to guide you through the process if you are
new to macro counting.
Buy a food scale. Weighing and measuring your food for a few
months will teach you portion sizes.
12
Tip
-
Prep your meals for the middle of the day. Most people have time to
make breakfast and dinner, and this is where you can add more
variety.
Only buy and keep healthy groceries in your house. If you arent
around bad food, the chances of eating poorly reduce dramatically.
Also, junk food is by far the easiest to get your hands on. Never keep
it in your house.
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Tips
Save your calories for food, which will keep you full longer and give
you more sustenance.
14
Tip
-
15
Tip
Find a good training partner. A good training partner is one of the most
valuable tools to stay accountable. Talking yourself out of going to the gym
is 10 times harder when someone else is relying on you. Also, the chances
of having a bad training day reduces dramatically when you have a training
partner to raise your game.
16
Tip
Follow the 80/20 rule. Eat healthy nutrient dense food 80% of the time and
allow room to enjoy less healthy options 20% of the time. This will keep you
on track, while allowing you to eat food you enjoy and have fun with
friends.
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Tips
Eat foods high in omega-3 fatty acids. (Ex. Grass fed beef, wild game,
wild caught fish, etc.)
Buy a high-quality fish oil (look for total omega-3 content when
making your purchase).
18
Tip
IWT (Interval Weight Training) - This is our favorite form of interval training for
fitness athletes. During an IWT session you will complete a weightlifting or
powerlifting movement followed by an intense bout of cardio, then rest. The
rest periods are designed to allow your heart rate to drop enough for maximal
effort on every round. The goal is perfect form during the lifting, followed by
pushing your threshold to complete the cardio.
[ Video:
http://youtu.be/V1LJw8Jq_Ig
]
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- 5 minute intermission -
Part 2
(3 rounds)
10 Deadlifts @ 50%
400m run
2 minute rest
20
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]
3. Incline DB Bench
[
Video
:
http://youtu.be/c8GitN2aHsQ
]
4. DB Flat Bench
[
Video
:
http://youtu.be/qheIlihHW_w
]
5. Single-Arm Neutral Grip DB flat bench [
Video
:
http://youtu.be/IKnt9sfdlH4
]
6. Alt Neutral Grip DB flat bench
7. Dips
[
Video
:
http://youtu.be/mdmHW3pX9FQ
]
8. Ring Dips
[
Video
:
http://youtu.be/7aIZXX4_LEg
]
9. Ring Push-Ups
[
Video:
http://youtu.be/RA5SW1LsRb4
]
10. Incline DB Flies
[
Video
:
http://youtu.be/m8LHUSlddd0
]
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]
7. Supine Pull-Ups
[
Video:
http://youtu.be/T9Yai7A3mEQ
]
8. Ring Rows
[
Video
:
http://youtu.be/vTlDdaFE1lE
]
9. DB Wide Row
[
Video
:
http://youtu.be/BPdWPHrAN1g
]
10. Face Pulls
[
Video
:
http://youtu.be/rFAxzMZoWJ8
]
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Example Workouts
Monday
Sets x Reps
4x3 each
Rest 1 minute
4x6
4x10
4x6
4x12
Rest 2 min
3x6 each
3x6
Rest 90 seconds
5-rounds for
time
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Example Workouts
(continued)
Thursday
Sets x
Reps
10 min EMOM
Odd - 7 Kipping Pull-Ups
Even - 4 Wall Walks
4x3
3x15-20
2b Face Pulls
Rest 2 min
3x10
3a Strict Pull-Ups
3x15
3x15 each
3x15
4b Supine Pull-Ups
Rest 2 minutes
3x15
Men RPM
Women RPM
On
Above 75
Above 60
Off
Above 50
Above 40
Minutes
On
Off
0-5
15
45
5-10
20
40
10-15
25
35
15-19
30
30
19-20
60
25
BB Skull Crushers
[
Video
http://youtu.be/5fLSSLng09E
]
DB Skull Crushers
[
Video
http://youtu.be/ltKo3ajdkGs
]
Single-Arm Overhead Triceps Extensions [
Video
http://youtu.be/hKzQ8HHZsE8
]
BB French Press
[V
ideo
http://youtu.be/XR5n4rq-5X8
]
Tricep Extension on Rings [
Video
http://youtu.be/YzSO5fnJPyg
4. Stay mobile
With all the added pressing it takes to build a bigger chest, mobility is key to shoulder
health and keeping your game on point. Dont let tight shoulders slow you down. Take
10 minutes a day to stretch your chest and the rest of your upper body.
Our favorite mobility routine for the upper body:
5 min chest opener on roller, followed by band stretching routine
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]
2. DB Rotation off the knee [
Video
http://youtu.be/XI_WRb_0nHM
]
3. DB Cuban Press [
Video
http://youtu.be/d5y07FQ6gkA
]
4. Face Pulls
[
Video
http://youtu.be/rFAxzMZoWJ8
]
5. Lying Side Raise
[
Video
http://youtu.be/S4sJ2rdD-eM
]
6. BB Upright Row
[
Video
http://youtu.be/6mcQWm2Q8tw
]
7. Single-Arm DB Upright Row
[
Video
http://youtu.be/ITTUiI0p1N0
]
8. YTW on rings
[
Video
http://youtu.be/OmstvYKjt9s
]
9. Incline Bench Y Raise [
Video
http://youtu.be/ZUbHfnnr9ZU
]
10. Banded External Rotations
[
Video
http://youtu.be/sYChJK0cIhE
27
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Thank you for trusting Brute as your online fitness resource. We hope to have the
opportunity to help you make the transformations youre looking for, as we have with
hundreds of clients before.
If you are ready to put these tips into action, then join our team. Dont miss the
registration period for the next Brute Body session, which is coming soon!
Go to
http://brutestrengthtraining.com/programs/brute-body
to learn more about
this program.
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