BDWP #1 PROTOCOL:

You will do two preparation sets for each exercises. These are sets where you get the feeling for the weight and decide what training
weight you'll use for the work set(s). It also gets some blood in the muscle to increase the mind-muscle connection.

These sets are not typical warm-ups. They're done with weights close to your working set weight, or you can even use the same weight
as your work sets but do fewer reps. Basically, your level of effort on these two sets is about 7 out of 10.

Then you'll do one all-out work set. This will use a special technique/method (explained below) and need to be taken to technical
failure (but don't go to the point where you need to cheat to get the weight up). These special techniques will only be used on the third
and last set of each exercise:

1 – Heavy Double Rest/Pause

 Pick a weight you can do around 4-6 reps with.

 Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps.
 Always use the same weight. You only do one set of this special technique/method.

2 – Maximum mTor Activation

Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that
increase mTor activation the most. So with this method you'll do as follows:

 Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times.
 Hold the full stretch position for 2 seconds per rep.
 Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do one set of
this special technique/method.

3 – 6-8-10 Drop Set

 Start the set with a weight you can lift for 6 reps.
 Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight.
 Drop another 25-40% and perform 10 more reps.
 Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.

BDWP #2 PROTOCOL:

The Three Methods

You'll train each muscle using three different methods, a different one each day. One will be focused more on heavy lifting, the other
one on maximum mTor activation, and the third one on fiber fatigue/growth factor accumulation.

Heavy Lifting

You'll use two different options for the heavy method. Stick with each for 2 or 3 weeks then switch to the other one. Those two
methods are rest/pause and clusters:

1 – For the rest/pause

Your work set will require a weight that you can lift for 4 to 6 reps. You'll complete as many technically correct reps as you can with
that weight. Your goal will then be to double that number of reps. To do that you take short rest periods.
For example, let's say that you get 5 reps in the initial bout. This means you want to do 10 total reps for your set. After your 5 reps
you'll rest for 15 seconds. Then you might get an extra 3 reps. This means you'll need to get 2 more reps. Rest another 15 seconds and
then you'll be capable of getting the last 2 reps.

2 – For the clusters

Use a weight that you could lift for 2-4 reps. Then do as many sets of 1 rep as possible with 15-20 seconds of rest between each. Stop
when you know that the next rep will be iffy. It might look like this:

 1 rep, rest 15 seconds
 1 rep, rest 15 seconds
 1 rep, rest 20 seconds
 1 rep, rest 20 seconds
 1 rep

2 – mTOR Activation

The two types of actions that have the greater impact on mTor activation are accentuated eccentrics and loaded stretching (holding a
muscle contraction while in a stretched position).

So you'll use a nice torture method called post-fatigue loaded stretching. You pick a weight you can do 8-10 reps using a slow
negative – lowering under control for 4-5 seconds. Go to muscle failure or very close to it. When you reach that point, go down to the
stretched position and hold the weight for as long as tolerable. It's a great way to stimulate growth, but also to improve mobility and
stability.

3 – Fiber Fatigue (Myo Reps)

For maximum muscle fiber fatigue you'll use the myo rep method developed by Borge Fagerly. It's a form of rest/pause. You reach
failure or close to it, then do as many micro-sets of 3 reps as possible with around 20 seconds of rest.

When you can only get 2 reps on a micro-set, you stop. The initial set can use any number of reps from 6 to 20, but with this program
we'll use a weight that you can get 10-12 reps with.

Start by doing as many reps as you can with that weight, then rest 20 seconds and do 3 more reps. Rest 20 seconds and do 3 more reps.
Continue doing that until you can only get 2 additional reps. If you can get more than 5 micro-sets you likely faked yourself in that
original set and didn't go close enough to failure.

How to Do the Warm-Up Sets

You can do 1 to 3 preparation sets for every exercise. Normally you'd do 3 gradually heavier sets for the heavy exercises and 1-2 for
the others. If you're in the very-strong category of lifter, you might need more than 3 warm-up sets for the big lifts (if you squat 600
you might need 4-6 warm-ups).

Don't overdo them. Remember the main principle of the program: minimizing volume to avoid excessive cortisol release. For most
exercises, 2 warm-up sets will be sufficient.
Do NOT use the special methods for warm-up sets. For example, if you warm-up for heavy rest/pause sets, and you know that the
weight you'll use is something you can lift for 4-6 reps, then warm-up using only 4-6 reps per set. The first warm-up set being easy –
maybe a rate of perceived exertion (RPE) of 6/10 – and the last warm-up would be challenging, but not all-out, 8/10 RPE.

 For the mTOR work: Do sets of 8-10 reps with a slow eccentric, but don't do the isometric hold at the end. Again, the first
warm-up is easier and the last one is hard, but not all-out.

 For the myo rep sets: Don't use the rest/pause portion (the mini-sets of 3 reps). You do 2 sets of 10-12 regular reps, again one
easy set and one hard but not all-out set.
Lifts and Replacement Suggestions:

Quads:

 Heavy - Front squat or Zercher squat

 mTor - Goblet squat or lumberjack squat
 Myo reps - Leg extension

Pecs:

 Heavy - Bench press or incline bench press

 mTor - Dumbbell flat press or dumbbell incline press
 Myo reps - Machine pec deck or machine chest press

Delts:

 Heavy - Military press or Smith machine shoulder press

 mTor - Lateral raise on incline bench
 Myo reps - Lateral raise or machine shoulder press

Triceps:

 Heavy - Close-grip bench press or close-grip floor press

 mTor - Overhead single dumbbell tricep extension
 Myo reps - Rope tricep pressdown

Hamstrings:

 Heavy - Romanian deadlift (rest/pause) or deadlift clusters from pins at mid shin
 mTor - Dumbbell Romanian deadlift with front of feet elevated one inch
 Myo reps - Leg curl

Lats:

 Heavy - Neutral grip pull-up or lat pulldown

 mTor - Dumbbell pullover
 Myo reps - Straight-arm pulldown

Rhomboids:

 Heavy - Seal row or Pendlay row

 mTor - Neutral-grip seated row
 Myo reps - Rear delt machine or dumbbell rear delt raise

Biceps:

 Heavy - Standing barbell curl

 mTor - Incline dumbbell curl (both arms at the same time)
 Myo reps - Cable curl
What About Abs, Calves, and Forearms?

Looking to add stuff to the program is a slippery slope. By themselves, adding abs, forearm, or calf work isn't a problem because
they're smaller muscle groups trained by using low-impact exercises which, by themselves, won't negatively impact recovery too
much. The problems arise when you take the liberty of adding more and more stuff in the program.

So I'll make it easy for you: you can add ONE exercise for either abs, calves, or forearms to each workout. That's the limit. You don't
have to add work for only one muscle; you can change the "bonus muscle" at every workout. For example:

 Days 1 and 4: Extra calf work

 Days 2 and 5: Extra abs work
 Days 3 and 6: Extra forearm work

I prefer to use either the mTOR or myo reps methods for the bonus work and use the same approach as for all the other exercises (1-3
preparation sets, 1 all-out work set) but you can also use the higher reps methods from the first program.

Can I Added Loaded Carries?

Loaded carries are a very powerful and versatile tool. They can help you build muscle, lose fat, and fix strength leaks, which will
make you stronger. They're also very demanding. I won't prohibit you from using loaded carries because they're just so damn
effective. But there is limit of how much you should do in order to maintain good progression.
Remember, you can add one bonus exercise per workout, and carries can be that bonus exercise. But because loaded carries are a lot
more traumatic than abs, calves, or forearm work you can only add loaded carries once or twice per week. I'd recommend not doing
them on the "Push 1" or "Pull 1" workout since those are more demanding because of the heavy squats and deads.

My recommended loaded carries are the farmer's walk and Zercher carry. But I also include Prowler pushing in that category. How
much and what type of carry should you do? It depends on your main goal.

 For size and strength: Go heavy on the carries and put them first in your workout. It will be a good activation for the rest of the
session. Sets lasting around 10-15 seconds would be your preferred parameter. I'd recommend at the most 4 sets, including only 1
or 2 very demanding efforts and 2-3 gradually heavier preparation sets.

 For fat loss: Go lighter for more duration and do the carries last in the workout. This way they won't have a negative impact on the
other exercises due to fatigue. Sets lasting 45-60 seconds with a moderate weight would be your best option. Do 3-4 of these sets,
all with pretty much the same moderate weight. If you're in good condition, a 1:1 work-to-rest ratio is optimal.

What About Cardio?

Can you use cardio with this program? Of course! What type you add is up to you.
Some people will do better on alactic (no lactic acid produced) sprints with a maximum effort lasting around 9-12 seconds followed
by 60-90 seconds of rest or active rest. Others do better with lactic work (production of lactic acid) which uses intense efforts lasting
30-60 seconds with 60-90 seconds of rest or active rest. And others will do better on steady-state lower intensity cardio.

Do the type of cardio that's the most appealing to you. If doing the cardio causes a stress and puts you in a negative mindset, chances
are it'll increase cortisol even more.

The amount you do depends on the type you're performing. Do enough work to help with fat loss, but not so much that you'll jack up
cortisol too high.
 For alactic sprints: Don't exceed 12 minutes, so around 6-8 sprints with recovery/active recovery periods.
 For lactic work: Don't exceed 16 minutes. Use 6-8 bouts of 30-60 seconds along with recovery/active recovery periods.
 For steady-state lower intensity cardio: Don't go more than 30 minutes at a heart rate of around 120 beats per minute.

When adding cardio to a fat loss regimen, increase the amount of work (duration and frequency) gradually. If you start off right away
with 6 days a week of the highest recommended duration, you'll have nowhere to go when fat loss slows down.

Start with two weekly sessions to see how it affects recovery and progress from the lifting sessions. Only add sessions if needed, and
if your recovery and progress aren't suffering.

A Word on Fat Loss

This program is actually a good approach, even without cardio, when you're trying to lean down. A big mistake people make when
dieting is to do a lot of volume. And I get it. You want to drop fat, so you do more volume to use more fuel. In theory it's very logical.

The problem is it'll lead to a very high cortisol release, which adds up in an already high cortisol environment from dieting. Two of
cortisol's main functions are to increase blood sugar levels when it's too low, and to mobilize stored energy for fuel.

When you're dieting, you're obviously consuming less food. This gives you less energy and in most cases puts you in a negative
calorie balance. This means you'll need to mobilize more stored energy to function. This also means that cortisol output will be higher.
This excess cortisol can make it a lot harder to preserve muscle mass while dieting, and certainly makes it almost impossible to add
more muscle tissue.

With this approach you prevent that excess cortisol release, which will make it easier to maintain your muscle when dieting, and will
even make it possible to add muscle if your protein intake is high enough.

That said, those who want to get really lean, or lose fat fast, might want to add cardio to their lifting program. While cardio isn't the
great fat-torching tool that many believe, it does help with fat loss. Yes, it helps create a deficit more easily, but more importantly it
might upregulate the enzymes responsible for mobilizing stored fat and use it for fuel. In that regard, cardio can program your body to
more efficiently use fat for fuel.

Expectations

This system has proven time and time again how effective it is for natural trainees who have average (or below average) genetics. But
it only works if you're capable of the level of effort required to make the system work.
The limited number of work sets mean that you must take each of those work sets to the limit. If you don't you won't reap the benefits.
But those who do will always report gains way above their expectations.