Tuesday, September 20, 2011
Monday, September 19, 2011
The Laymans Guide To Steroids Episode III - Return Of The Syringe
The newly released steroid resource from Mick Hart which proides you with an even more in depth look into steroids. Also in this guide Mick provides you with not only 8 of the most closely guarded and effective steroid cycles, but he also gives you a complete day by day nutrition plan, work out plan and post cycle care. In short you are given 8 proven blueprints to massive lean muscle mass that any teenager could understand.
Download
Download
The Laymans Guide To Steroids Volume I & II
This is the book that started it all. The Layman's Guide To Steroids should be considered the bible of proper steroid use. It provides a complete in depth, no fluff A to Z guide to anabolic steroids and their use. If you are interested in using steroids but are unsure of where to start, then this is the book for you.
Download
Download
Friday, September 16, 2011
The Westside Barbell Book of Methods by Louie Simmons
236 pages full of training advice. A collection of information through experimentation of some of the greatest lifters, Olympic sprinters and NFL Players. A must for anyone who wants to reach the top. This is the one! This is the "Westside Barbell BOOK of METHODS", with Louie Simmons as your source of information.
Download
Download
Making the Max Effort Easy
Making the Max Effort Easy
By Jim Wendler
For EliteFTS
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
• 2 Board Press – 105% of 1RM of raw bench press
• 3 Board Press – 110-115% of 1RM of raw bench press
• Floor Press – 90-95% of 1RM of raw bench press
• All of these movements are done with a medium grip (pinky on the ring of the power bar) and all 1RM on the raw bench press are done with a maximum legal grip. If you use different grips, then I have no idea of the approximate percentages.
I’m going to point out that these numbers are approximate values and should be used accordingly. These are not set numbers. So if you are reading this article and already have a calculator in hand and find some kind of discrepancy, it is ok and you will live. Everyone is different. Also, you will notice that there is no numbers for the incline press or the reverse band press. This is because there are a ton of different angles of incline presses and there are too many discrepancies on how to set up a reverse band press.
If you are guessing your 1RM, always err on the side of too light. So now that you know an approximate number for your 1RM on each movement, use the following set/rep scheme. Notice that the percentages start at 50%. This is NOT your first set. Warm-up to that first set anyway that you want. Many times, it could be 2-3 sets and you are ready for the 50% set. For a stronger, more experienced lifter (“experienced” is code word for always beat up and hurting), it may take 5 or more sets to be ready for your 50% set.
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.
Here’s how it would work in a real life example. The lifter has a best 2 board press of 450lbs.
• 225x5
• 275x3
• 315x2
• 365x1
• 405x1
• 425x1
• 455 or 460x1
Now let’s say that you don’t know your best performance on a floor press, but you know your 1RM on the bench press. Your best bench press is 315lbs. 90% of 315 is 285. So your goal is to do perform a floor press with 285, thus 285 = 100%
• 145x5
• 170x3
• 200x2
• 230x1
• 255x1
• 270x1
• 285x1
Because this is your first time performing the floor press, I would advise you to stop. Don’t worry if this isn’t a true max effort. It’s not going to kill you if you don’t work up. You’ve got another week of the exercise. The next week, you have a new goal to shoot for. Because your new goal is probably going to be fairly close to 285, I would advise you to use the same weights or fairly close for your warm-up sets as used before. If you feel like you were good for at least 300, then base the percentages on that number (300). The %’s will become a thing of the past the more experienced you get. You will begin to know instinctively how to work up to a 1RM. These percentages are great for the beginner to this program as well as coaches and trainers that would like a more concrete way (and something they can put on paper) for their athletes.
With the squat and deadlift variations, we have found that it is very difficult to find any kind of % carryover between lifts. For example, if you can parallel squat 500lbs. doesn’t mean that you are able to squat 475 with a SS Bar on a parallel box. There are way too many variables with the squat and deadlift. My advice to you is simply estimate some very reasonable goals for each movement. In fact, if you are completely new to the SS Bar or any other movement, simply use a couple training sessions to familiarize yourself. Don’t try to work up to a 1RM. Learn how to do the exercise correctly and safely. So let’s say that you squat 500lbs and are trying the SS Bar for the first time. This is how you would use the bar the first couple of weeks; (for all you number-freaks and statisticians out there, we always count the bar as being 45lbs. because it’s easier this way! Plus it doesn’t matter how much you do on these movements as long as the way that you track it is consistent.)
Week One
Bar x 10
95x5
135x5
225x5
275x3
275x3
Week Two
Bar x 10
95x5
135x5
225x5
275x3
315x3
After the second workout, set a goal (say 365x1) and use the set/rep/percentage scheme as outlined above.
Some notes to help you:
• Once you establish a record with a certain grip, STAY WITH THAT GRIP! While it’s nice to use different grips and more variation, you won’t ever know how you are progressing if you constantly use different grips. The box height is the same concept as the grip; use the same box height when using a certain bar. While you can have a low box, parallel and high box record for each bar, this can get confusing for some. Just stick with a parallel box for now.
• When you are beginning, you will probably break more records than the PMRC. (A little Tipper Gore humor…) This is typical and very fun. Run with it but not at the expense of bad form. A bruised ego is better than a bruised sternum.
• Use a grease board to chart your progress. If you are in a home gym, proudly display your records in the garage/basement/family room. If you put it up in your house, make the max effort movements appear to be stock exchange symbols and impress your neighbors.
• Don’t use a ton of different movements; pick about 5 different max effort movements for the bench press –
1. 2 board press
2. 3 board press
3. Close grip bench press
4. Incline bench press
5. Reverse band press
And the following exercises for the squat and deadlift -
1. Safety squat bar box squat (parallel box)
2. Manta Ray box squat (parallel box)
3. Cambered bar box squat (parallel box)
4. Deadlift off of 3” elevated platform
5. Rack pulls from below the knees
6. Reverse band deadlift
To sum it up:
1. Find your goal weight of the day for the exercise.
2. Figure out which weights to use for each %’s.
3. Train and establish a 1RM.
4. Use new (and correct) 1RM for upcoming workouts.
Download
http://hotfile.com/dl/129979466/2dee7db/The_Max_Effort_Method_by_Jim_Wendler.pdf.html
By Jim Wendler
For EliteFTS
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide you.
• 2 Board Press – 105% of 1RM of raw bench press
• 3 Board Press – 110-115% of 1RM of raw bench press
• Floor Press – 90-95% of 1RM of raw bench press
• All of these movements are done with a medium grip (pinky on the ring of the power bar) and all 1RM on the raw bench press are done with a maximum legal grip. If you use different grips, then I have no idea of the approximate percentages.
I’m going to point out that these numbers are approximate values and should be used accordingly. These are not set numbers. So if you are reading this article and already have a calculator in hand and find some kind of discrepancy, it is ok and you will live. Everyone is different. Also, you will notice that there is no numbers for the incline press or the reverse band press. This is because there are a ton of different angles of incline presses and there are too many discrepancies on how to set up a reverse band press.
If you are guessing your 1RM, always err on the side of too light. So now that you know an approximate number for your 1RM on each movement, use the following set/rep scheme. Notice that the percentages start at 50%. This is NOT your first set. Warm-up to that first set anyway that you want. Many times, it could be 2-3 sets and you are ready for the 50% set. For a stronger, more experienced lifter (“experienced” is code word for always beat up and hurting), it may take 5 or more sets to be ready for your 50% set.
• 1x5 @ 50%
• 1x3 @ 60%
• 1x2 @ 70%
• 1x1 @ 80%
• 1x1 @ 90%
• 1x1 @ 95%
• 1x1 @ 100% or new PR.
Here’s how it would work in a real life example. The lifter has a best 2 board press of 450lbs.
• 225x5
• 275x3
• 315x2
• 365x1
• 405x1
• 425x1
• 455 or 460x1
Now let’s say that you don’t know your best performance on a floor press, but you know your 1RM on the bench press. Your best bench press is 315lbs. 90% of 315 is 285. So your goal is to do perform a floor press with 285, thus 285 = 100%
• 145x5
• 170x3
• 200x2
• 230x1
• 255x1
• 270x1
• 285x1
Because this is your first time performing the floor press, I would advise you to stop. Don’t worry if this isn’t a true max effort. It’s not going to kill you if you don’t work up. You’ve got another week of the exercise. The next week, you have a new goal to shoot for. Because your new goal is probably going to be fairly close to 285, I would advise you to use the same weights or fairly close for your warm-up sets as used before. If you feel like you were good for at least 300, then base the percentages on that number (300). The %’s will become a thing of the past the more experienced you get. You will begin to know instinctively how to work up to a 1RM. These percentages are great for the beginner to this program as well as coaches and trainers that would like a more concrete way (and something they can put on paper) for their athletes.
With the squat and deadlift variations, we have found that it is very difficult to find any kind of % carryover between lifts. For example, if you can parallel squat 500lbs. doesn’t mean that you are able to squat 475 with a SS Bar on a parallel box. There are way too many variables with the squat and deadlift. My advice to you is simply estimate some very reasonable goals for each movement. In fact, if you are completely new to the SS Bar or any other movement, simply use a couple training sessions to familiarize yourself. Don’t try to work up to a 1RM. Learn how to do the exercise correctly and safely. So let’s say that you squat 500lbs and are trying the SS Bar for the first time. This is how you would use the bar the first couple of weeks; (for all you number-freaks and statisticians out there, we always count the bar as being 45lbs. because it’s easier this way! Plus it doesn’t matter how much you do on these movements as long as the way that you track it is consistent.)
Week One
Bar x 10
95x5
135x5
225x5
275x3
275x3
Week Two
Bar x 10
95x5
135x5
225x5
275x3
315x3
After the second workout, set a goal (say 365x1) and use the set/rep/percentage scheme as outlined above.
Some notes to help you:
• Once you establish a record with a certain grip, STAY WITH THAT GRIP! While it’s nice to use different grips and more variation, you won’t ever know how you are progressing if you constantly use different grips. The box height is the same concept as the grip; use the same box height when using a certain bar. While you can have a low box, parallel and high box record for each bar, this can get confusing for some. Just stick with a parallel box for now.
• When you are beginning, you will probably break more records than the PMRC. (A little Tipper Gore humor…) This is typical and very fun. Run with it but not at the expense of bad form. A bruised ego is better than a bruised sternum.
• Use a grease board to chart your progress. If you are in a home gym, proudly display your records in the garage/basement/family room. If you put it up in your house, make the max effort movements appear to be stock exchange symbols and impress your neighbors.
• Don’t use a ton of different movements; pick about 5 different max effort movements for the bench press –
1. 2 board press
2. 3 board press
3. Close grip bench press
4. Incline bench press
5. Reverse band press
And the following exercises for the squat and deadlift -
1. Safety squat bar box squat (parallel box)
2. Manta Ray box squat (parallel box)
3. Cambered bar box squat (parallel box)
4. Deadlift off of 3” elevated platform
5. Rack pulls from below the knees
6. Reverse band deadlift
To sum it up:
1. Find your goal weight of the day for the exercise.
2. Figure out which weights to use for each %’s.
3. Train and establish a 1RM.
4. Use new (and correct) 1RM for upcoming workouts.
Download
http://hotfile.com/dl/129979466/2dee7db/The_Max_Effort_Method_by_Jim_Wendler.pdf.html
Strong(er) Workout Phase 3 by Dave Tate
“From Dave Tate
It's time to shed off any of that unwanted bodyfat and get lean. Strong(er) Phase 3 is the phase that takes your physique from average to amazing.
This is not for the weak willed! Strong(er) Phase 3 is by far the hardest phase of this training program. The weight training is intense, the conditioning requires dedication and the diet must be followed. But the results of such extremes...can only be extreme.
This is the time when your abs start to appear. This is the time when people stop asking you if you work out...and start asking HOW you workout. This is the time where you the weight you've been lifting starts to show.
With the help of Justin Harris and Troponin Nutrition, Dave Tate's diet and conditoning work (simple cardio combined with High Intensity Interval Training) is completely mapped out for you - there is no guess work. The weight training is simple and brutal - bare bones training just the way it should be. All you need is discipline and resolve. Can you do it? Can you make the committment?”
Download
http://hotfile.com/dl/129979270/bc60fae/Strong(er)_Phase_3_by_Dave_Tate.pdf.html
It's time to shed off any of that unwanted bodyfat and get lean. Strong(er) Phase 3 is the phase that takes your physique from average to amazing.
This is not for the weak willed! Strong(er) Phase 3 is by far the hardest phase of this training program. The weight training is intense, the conditioning requires dedication and the diet must be followed. But the results of such extremes...can only be extreme.
This is the time when your abs start to appear. This is the time when people stop asking you if you work out...and start asking HOW you workout. This is the time where you the weight you've been lifting starts to show.
With the help of Justin Harris and Troponin Nutrition, Dave Tate's diet and conditoning work (simple cardio combined with High Intensity Interval Training) is completely mapped out for you - there is no guess work. The weight training is simple and brutal - bare bones training just the way it should be. All you need is discipline and resolve. Can you do it? Can you make the committment?”
Download
http://hotfile.com/dl/129979270/bc60fae/Strong(er)_Phase_3_by_Dave_Tate.pdf.html
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