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Why Your Workouts Suck
(And What You Can Do About it!)
A Special Report By Will Brink
” . blog.” are among the most common ones I see.bodybuildingrevealed. drug-assisted bodybuilders .and the advice www. and now my progress has stalled. Will!” .“My lifts have not changed in months. Will.“I was making great progress for the ﬁrst year. ‘Back in the day.2 These complaints: .which were generally full of training articles written by genetically-gifted. Will.com . via my email.“I’m not making any progress in strength or muscle mass. If any of the above applies to you – and I know it does for a large percentage of you reading this – then continue reading… I am going to give you the possible reasons for it. and forums. Will.” . day in and day out.“My workouts suck.’ we had nothing to go on but some of the muscle mags .
of other clueless people in the gym. there’s an amazing amount of solid. and yet. Even worse. Thus. The average guy in the gym is still doing it all wrong…. we really had nothing but trial and error and a few magazines to go on. I see the same mistakes happening in the gyms that I saw 20-plus years ago! All the great training information now available out there by the world’s best coaches and others. there was a time when no internet existed. Today.com . yes. little has changed. and all the great Eastern bloc training info that eventually ﬂooded the world was still hidden in the Eastern bloc. There really was no solid science at the time. science-based training information out there. and yet.bodybuildingrevealed. It’s almost as if www. It was more or less the blind leading the blind. More perplexing are the endless threads on the forums with people discussing workouts that are no better thought out or designed then the junk we were stuck with all those years ago. there was no internet! 3 Hard as that is to imagine.
They have no understanding of the basic concepts such as volume.com . intensity. (I’ll explain these terms later so don’t worry if you’re not sure what the heck I’m talking about at the moment). simply following the programs of people who have spent their entire lives ﬁguring this stuff out? Why re-invent the wheel here? Everyone seems to think they’re an expert when it comes to designing a workout program. and they are not. etc. So why do people continue to make up their own (usually awful) workout programs that set them years behind (read. vs.they’re ignoring all the proven training methods out there today. periodization. TUT.bodybuildingrevealed. the majority of people’s programs suck because: www. 4 You don’t have to be a rocket scientist to make progress in strength and muscle mass in the gym. In a nutshell. muscle ﬁber types. but you do need to understand the basics. spinning their wheels!).
muscle mass. hormonal disturbances such as low testosterone.g..•They are using linear program designs (lack of Periodization!) •They lack de-training/de loading periods •There’s no planned progression •They lack speciﬁc goals •They fail to match training to goals •They fail to track speciﬁc goals 5 Short of any medical issues (e.bodybuildingrevealed.com . If your program has one – or more – of these ﬂaws. these are the primary reasons why people fail to make the progress they desire. or reach other physique/performance goals. www. then I’m not surprised you’re failing to increase your strength. etc) or a poorly-designed nutrition plan.
Regarding Goals. endurance. There is no one perfect routine.. experience levels. there’s no right answer. This section assumes general goals of improvements www. 6 Let’s back up for a moment and discuss some of the essential basics people often miss. “best practices” that will greatly assist them in achieving their goals. and other factors. however. etc. I’m often asked: “what’s the best routine?” or “what’s the most effective program?” and so on. many people are confused about what it takes to set up an effective program in the gym.com . The “best” routine will depend on their goals. etc. There are. are different goals. Strength.Backing Up for a Moment. For starters. explosive strength. Problem is.bodybuildingrevealed.. muscle mass.
7 “ ” Is There a Best Way To Train ? Has there been research that looked to ﬁnd the optimal program. for gaining size and strength? Sort of…I will attempt to address some of the controversies and issues surrounding resistance training (weight lifting) and the best ways to set up a program. There are so many theories. and crazy programs out there.in strength and muscle mass for beginner to intermediate level people. schools of thought.com . you probably don’t need this report as you already avoid making the mistakes outlined in the list above. and add a few thoughts and comments where the “real world” supports them.bodybuildingrevealed. If you are truly an advanced strength athlete. based on the actual research that exists. it’s a wonder that anyone actually gets to the gym to workout! It’s enough to make anyone give up out of sheer confusion www.
The real world . However. 8 “ ” Research Vs .bodybuildingrevealed. they often didn’t last long enough. For example.com . many of these studies were done on people who had never lifted weights before.over what constitutes an optimal routine or program to make steady. there has been a real explosion of research in the past few years that paints a much clearer picture of what constitutes an optimal program. but many earlier studies were contradictory or simply not applicable to real world situations. In addition. There has been a fair amount of research over the years. This research settles debates over issues such as multiple sets www. or contained various other shortcomings. predictable improvements in muscle mass and/or strength.
changes in volume. rep ranges. Therefore. Before we go on.versus single sets. is either a damn liar. however. 9 What follows is brief examination of some of this newer research . a fool. and so on. what we need to look for is what is called www. all the time. there is no perfect routine or training schedule that will work for all people all of the time. rep tempo.bodybuildingrevealed. Remember. I hope this will help people to make smarter choices about their weight training routines and programs. one can ﬁnd a study to support virtually any statement. Anyone who claims to have the one and only program that will work for everyone. time between sets. At the risk of repeating myself. there’s one thing I want to emphasize. forever. intensity (generally deﬁned as % of 1RM).com . or both! As I have said in the past. and other variables are the keys to long-term success in weight training.
” Translated. most of the time about a topic. www. ’ Let s Talk Meta . such as the quality of each study (i. First. based on the best data available.the “bulk of the data. The goal is to come to some general conclusions. versus individual studies that might have contradictory results or conclusions. 10 Of course.) but that’s beyond the scope of this little report. they look at all (or most) of the studies on a topic. set up criteria for including studies in the analysis. numbers. sample sizes. we need to discover what most of the research says.e. A “meta-analysis” is what scientists do to see what most studies say about a topic. etc.bodybuildingrevealed. length.. there are many other important issues when it comes to deciphering research. controls.Analysis . most of the time. and more or less unimportant regarding my larger point..com . then look for major trends..
that is. As anyone who has ever worked out for any length of time already knows. they found studies showed different responses based on the training status of the participants . They concluded: • Training with a average intensity of 60% of one repetition maximum (1RM) elicits the best gains in untrained individuals • Training with 80% of 1RM is most effective in those who are already trained (i.com . whether they were new to weight training or experienced lifters.e. 11 They looked at 140 studies that met their criteria for being included in the meta-analysis.Got all that?! A meta-analysis was done on the resistance training data that exists. are not new to weight training) www.bodybuildingrevealed. Rhea and co-workers at the Department of Exercise and Wellness at Arizona State University. This study was called “A meta-analysis to determine the dose response for strength development” and was done by a Dr.
bodybuildingrevealed. From there.com . For example. I can usually get approx. www. 6 reps – give or take a rep .• Untrained participants experience optimal gains by training each muscle group 3 days per week 12 • Trained individuals get their best responses training each muscle group 2 days per week.on a given weight with 80% of my 1RM. A side Note on Terminology Used in This Report : “1RM” simply means the most you can lift for just 1 rep. and doing as many reps as you can with that weight. • Four sets per muscle group elicited the maximal gains in both trained and untrained individuals. it’s not hard to ﬁgure out what 60% or 80% of that is.
However.Back To The Study . it’s clear that different people at different stages of training will beneﬁt from different training regimens.. 13 The authors of the meta-analysis concluded “The dose-response trends identiﬁed in this analysis support the theory of progression in resistance program design and can be useful in the development of training programs designed to optimize the effort to beneﬁt ratio. people www.com . trained people would be doing a total of 8 sets per week at higher intensity (80% 1RM) vs. untrained who are doing a total of 12 sets per body part per week with lower intensities (60% 1RM). In the end.” So. the above ﬁndings are not written in stone.bodybuildingrevealed.. Again. You will notice they concluded four sets per muscle group for trained or untrained people got the greatest effects. untrained people. It’s also clear that differences in volume and intensity may be needed for trained vs.
but this meta-analysis does offer some good insights for setting up an effective program… and greatly reducing the amount of confusion out there. at least.. no periodization. number of sets. it gives us some guidelines for the amount of weight. 80% 1RM appears to be a possible “sweet spot” for those looking to increase muscle mass and strength.).e. This information also sits well with “real world” experience of intermediate and advanced trainers who typically work with 70-90% of 1RM. this gives us a template for loading. come in. and that’s where the issues mentioned at the beginning (i. etc. (more on that topic in a moment…). intensity. rep ranges. no de-loading periods. www.will get their best results by manipulating variables such as volume. So does one just go the gym. We’ll cover these points below.com . make every set 80% 1RM and grow like a weed? No. and times per week. In other words. and so on. warm up. 14 So… great.bodybuildingrevealed.
com . do 8-10 reps (as an example) for X number of sets. It’s also just about the worst way to make steady progress in the gym beyond the beginner/early intermediate stages. Beyond – say – a year or so of steady training. they go into the gym. it’s really the classic Western bodybuilding method of training.Study Shows Best Strength Training Program Ever!? “ ” 15 Sort of…Good Strength & Conditioning (S&C) coaches – of which there are many – have known for decades that linear. n fact. Unfortunately.bodybuildingrevealed. that’s exactly how the majority of people set up their programs. simply going into the gym and doing exactly what you have always done (such as using www. and repeat that month in and month out. year in and year out. non-periodized strength training programs are a terrible way to make progress in strength and/or muscle mass over time. That is.
This is an important distinction from other studies and a credit to the researchers. 16 Recently. used trained strength athletes. The men in each group trained their upper bodies and lower bodies www. In each group.com . which made the results worthless for experienced trainees. but I digress…these researchers examined the effects of three different protocols on 27 strength athletes for a period of 12 weeks. a study examined three groups using three different protocols. as outlined in the last section) for the same number of sets and reps will lead to stagnation and a plateau. they were instructed to complete as many reps as possible within the assigned rep range. then come to a total halt.bodybuildingrevealed. where progress will slow down to a snail’s pace. unlike so many. Many other studies that examined this topic made the mistake of using untrained individuals.80% 1RM for every set. It’s essential to note this study.
This was followed by another four weeks of sets with 8-10 reps. They did sets of 8-10 reps throughout the entire experiment for 12 weeks. The program looked like so: Week 1: sets of 12-15 reps www. 17 Group One: followed the classic/typical program you see most people following (as mentioned above): a linear non-periodized routine (NP). During the ﬁrst four weeks the subjects did sets of 12-15 reps. they performed sets of 4-5 reps each. periodized group (NLP).bodybuildingrevealed.com . Group Three: was a non-linear.twice per week – with 3 sets per exercise – so they were in the gym 4 days per week. The last 4 weeks. Group Two: followed a linear periodized routine (LP).
12 weeks).com . there were no statistically signiﬁcant changes in body composition between groups. which can ultimately lead to changes in body comp. The reason is not surprising to me.. a decrease in body fat.bodybuildingrevealed. or both… www.Week 2: 4-5 reps 18 Week 3: 8-10 reps Week 4: Repeat week 1 This cycle was repeated 3 times (i. however: 12 weeks is not long enough for experienced strength athletes to make signiﬁcant changes in body comp from a simple change in program (assuming all other factors. Only the NLP group made signiﬁcant progress in their strength on the exercises tested (leg press and bench press). be it an increase in muscle mass. remain constant). but they can make signiﬁcant improvements in strength. Interestingly.e. such as diet.
This is why you don’t see linear non-periodized programs recommended by your top S&C coaches. and experienced strength athletes make progress measured in years. vs. even the most sensitive methods for testing changes in body comp has its limits of sensitivity. but (and this is an www.Remember. months. Thus.” So far so good. and expected really… Although the above is interesting from a conﬁrmation perspective. 19 The researchers concluded “…Our data clearly demonstrated that NLP is more effective than the LP and NP models to increase strength combined with split training routines. individuals seeking for ﬁtness improvement should use NLP when using split routines. it’s old news to any of the good S&C coaches out there. so 12 weeks is fairly small window of study. and really old news to the Eastern bloc coaches.bodybuildingrevealed.com .
bodybuildingrevealed. The real take home here is. so no one should see the above results as ’set in stone’ as the one best way to approach a strength training program.important “but”!) that’s not to say linear non-periodized routines are worthless for everyone. looking at those groups. linear. Going beyond the classic Western bodybuildingoriented. Lou Simmons. the NLP was superior for increasing strength. NLP-type programs – of which there are many – are important to the continued progress of intermediate to advanced athletes. Charles Poliquin (who wrote the main training chapter in my e-book BodyBuilding Revealed). In this particular study. Mark Rippetoe and Ross www. Charles Staley (who posts on my blog). 20 Beginners can beneﬁt from these routines. however. Dave Tate. Jim Wendler.com . under those speciﬁc set of circumstances. non-periodized routines will yield superior results for the majority of strength trainers in the long run.
time under tension (TUT). Understanding issues of volume. = obviously. and other factors all play an essential part of the equation as to whether www.com being a good place to start.BrinkZone. 21 My Hybrid program also addresses the essential variables outlined in this report and feedback from users of my Hybrid program has been universally positive. pre existing medical issues. rest.Enamait are just a of the few coaches putting out programs worth looking into.com . with my site. www. Note my Hybrid Training program is included in the Deluxe edition of Bodybuilding Revealed (see order page).bodybuildingrevealed. nutrition.* I would recommend people search for additional information on the science (and it is a science…) of proper strength training for continued progress. rest periods and other variables will allow one to make continued progress. loading.
What Does an Effective Program Consist Of? A results-oriented program looks like a wave form where volume and intensity peaks . So periods of planned increases in volume and or intensity to reach a personal milestone. are best to optimize your training and avoid OTS. but it falls off sharply as you hit overtraining syndromes (OTS). or what ever the goal. The trainee can then repeat the cycle or move on to some other program. Increasing intensity and/or volume improves the response up to a point. injuries or both.say . with volume and or loading reduced 40-60% for a week or two (the de-loading phase).bodybuildingrevealed.22 or not a person adds new muscle. increases strength. as programs vary widely). Both the www. Some programs will call for taking a week off totally between programs. loses fat.com .over an 8-10 week period (as an example only. followed by a detraining period. The Take Home -or.
com . I hope this report has given the reader some insight into why so many people look the same year after year in the gym.research and “real world” experiences of high-level athletes working with good S&C coaches conﬁrm this. athletes will generally follow a “more is better” linear approach. and what they can do to avoid being one of those people! www. and their times improved! Why? Because they were overtraining! I ﬁnd that is often the case with strength athletes also. Within that wave form pattern may be micro-cycles and other ‘tricks of the trade’ too. which follows a pattern. 23 When left to their own devices. There have been some interesting studies where they have taken runners and swimmers. cut their volume in half.bodybuildingrevealed. whereas a good coach will follow the “smart is better. but that depends on the program.” wave form approach.
let me address something ﬁrst here. By deﬁnition anybody who does the above is a Bodybuilder.bodybuildingrevealed. I often get people say to me “I’m not a bodybuilder Will. hello.What is Body building Revealed & Who s It For? ’ 24 Ok. www. Errm. welcome to Bodybuilding . I just lift weights.com . you’re building your body with resistance training and good nutrition. do my cardio and eat well”.
We have 18 year old guys through to 75 year olds. male or female. age is irrelevant. You’ll never need to try and dig out unbiased supplement reviews again. You’ll have everything you need. and some hugely advanced routines by Olympic coach Charles Poliquin . 25 It contains a huge range of workouts. beginner or advanced.Bodybuilding Revealed is for anybody . it’s all at your ﬁngertips . It contains detailed diet and nutrition information .bodybuildingrevealed. some by myself. with meal plans and online calculators for creating diets depending on your body type and immediate needs. www.com . It contains over 100 supplement reviews in the E-Report. and hundreds more on the private forums which come with it.
You can come and ask me anything about the program. come up against a problem and then just leave confused. I’m on my forums every day. When you purchase Bodybuilding Revealed you get Lifetime access to my forums. you’re not alone. such as the Diet Planner which rocks. You’ll get access to a ton of cool toys .com . you get access to me and my team of paid professionals on the private members forum. even get graphs of www. and allows you to plot your diet. along with a team of qualiﬁed advisors also there to help you out with the program or general ﬁtness questions. I don’t charge you a monthly fee . This isn’t a program you’ll get half way into .bodybuildingrevealed. once you purchase you get access for life.What if I purchase Bodybuilding Revealed But Have Questions? 26 When you purchase Bodybuilding Revealed.
bodybuildingrevealed.com . Hope to see you in on the private forums soon! If you have any questions before purchasing you can come and ask me here at info@bodybuildingrevealed. make meals and recipes and much more.your progress .com All the best . and you may want to consider picking up my deluxe version as well which includes a ton of cool extra stuff. 27 How Can I get hold of Body building Revealed? “you can order here” You can order here. Will www. I’ll see YOU in the gym.
A. 28 www. Author: Priming The Anabolic Environment Author Bodybuilding Revealed & Fat Loss Revealed. Trainer of Tactical Law Enforcement/ S.T Magazine Columnist (Over 50 mags in 9 countries) Contributor to Peer Reviewed Scientiﬁc Journals NPC Judge & Expert Trainer.com .W.William D .bodybuildingrevealed. Brink.
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