- TABLE OF CONTENTS -
INTRODUCTION _______________________________________ pg. 5 CHAPTER 1 - PERIODIZATION _________________________ pg. 7
Powerlifting
Bodybuilding Assisstance Achieving your goals
CHAPTER 2 - SAFETY FIRST ___________________________ pg. 10 Stretching
Supportive Equipment
CHAPTER 3 - THE TRAINING __________________________ pg. 12 Mon. (Deadlift/ Back)
Wed. (Bench Press/ Chest and Arms) Fri. (Squat/ Legs)
Sat. (Behind the Neck Press/ Shoulders + Light Bench Press)
Light Wide Grip Bench Press
CHAPTER 4 - THE LIFTING CYCLE ______________________ pg. 22 Creating Your Own Cycle
The Formula The Lifting Routines
CHAPTER 5 - PSYCHING ______________________________ pg. 26 CHAPTER 6 - DIET, SUPPLEMENTATION AND RECOVERY ____ pg. 27
Diet Recovery
The Supplements
CHAPTER 7 - CHARTS ________________________________ pg. 33 Putting It All Together
GET READY TO EXPERIENCE UNSTOPPABLE MUSCLE
SIZE, STRENGTH & POWER… WARFARE TRAINING!
Get ready for a new sports nutrition stack and training system that may completely transform your muscular beliefs! You are about to become a FREAK of MUTHER NATURE! In fact, this combination may work so well, you might get accused of using steroids! We’re being serious! You’ve been warned!
Even for those of you that have tried them, you now have a bona fide tool to kick the steroid habit or avoid using them altogether! The fact is that finally, through years of extensive scientific research and development, you can now achieve long lasting “steroid-like” results without the harmful side effects! WARFARE TRAINING… is the final result of a periodization system designed for extreme and continuous muscular growth and development. The principles which format this training system are those used by top bodybuilders, power lifters, Olympic weightlifters, and professional strength coaches worldwide. However, the powerful MUSCLE WARFARE supplements explained in this book, when used along with this revolutionary new training system, will synergistically produce size and strength gains never before possible without using anabolic steroids! This is the first and only product of its kind and the most powerful tool to attaining natural success in bodybuilding and athletic performance ever available. ** After adding inches to your arms, up to 75+ lbs. to your Bench press, up to 100+ lbs. to your Squat, and 20 lbs. or more of lean muscle mass, you will see why this product combo is called... THE WARFARE STACK **
The basic foundations for WARFARE TRAINING are derived from the adrenaline pumping sport of powerlifting. This sport consists of three lifts. They are the bench press, squat, and deadlift. The ultimate goal of this sport is to lift the most weight possible in each of these lifts. You will learn to properly perform these powerlifts and their bodybuilding assistance exercises. Utilizing them within pre-planned training cycles will add an unparalleled new excitement to your training. Going to the gym and battling to lift more and more weight will make you stronger and also help you establish clear goals for yourself. However, taking the right supplements and using the properly planned lifting cycles will make it easy as your body fully recovers as well!
Unfortunately the vast majority of the bodybuilding programs seen and used in magazines are designed for and by athletes using MASSIVE amounts of steroids stacked with other anabolic agents like growth hormone, insulin, IGF-1 and other agents. When taking all of this stuff, you can work out 5 hours a day and still grow. Muscle Warfare products are extremely potent, but we’re not going to lie to you and tell you it’s like taking $2000 worth of illegal drugs per week. Believe it or not, that’s how much stuff many of the pros take! OK… so let’s keep high expectations from Muscle Warfare’s incredible new products, but be more realistic.
The results you may experience with Muscle Warfare products are more akin to moderate doses of the “cleaner” anabolic/androgenic steroids. By cleaner we mean steroids that tend to add high quality muscle mass that is well maintained when discontinued. The kind of results that most guys want anyway! Remember, there are no exogenously administered hormones in Muscle Warfare’s formulas and your body will be producing the increased dose of testosterone and growth hormone itself, endogenously! Plus, there are several other synergistic ingredients/ mechanisms that will help ignite multiplied effects.
To further maximize your results, we’ve developed a very specific routine specialized for use of our products called “Warfare Training”. Since the normal athlete does not have the same recuperative ability as the
“heavily dosed” steroid user, many “body blitzing/killer” programs will not continuously work for the average “moderately juiced” lifter. Therefore, the methods for constant increases in size and strength taught in this book may be unfamiliar to most. Remember that they are fact not fiction. The athlete that uses the training methods outlined in this book, and combines them with Muscle Warfare’s potent supplement stack, may achieve and continue achieving ENORMOUS GAINS in muscular size and strength! Additionally, the use of Muscle Warfare products will help you to continuously make gains without the dangerous use of monstrous doses of anabolic steroids and other anabolic agents.
PERIODIZATION
In order to further understand why the WARFARE TRAINING system is so specific and revolutionary, a brief summary of the history and theory behind it must first be explained. The Russians first applied scientific principles in the training of their athletes for the Olympics. This helps to explain their past dominance in this grand event. The term used for this new scientific method of improving levels of athletic performance is called periodization. Periodization is the systematic long-term planning of an athlete’s training program using progressive resistance training. Since its introduction it has been further developed by western scientists and is used in the training of the majority of today’s world-class athletes in a variety of strength and endurance sports. Being that all of the top athletes in the world train with this method it only made sense to apply this science to the creation of the WARFARE TRAINING system. Also consider… The Muscle Warfare Stack is specifically designed to be used with WARFARE TRAINING, and together produce potent “steroid-like effects” that will amplify your results! Quite possibly even have you competing with the heavily dosed steroid users, depending on your genetic potential! The concept of periodization is derived from the body’s inherent ability to adapt to stress. When stress is put on the body, it body fatigues. When the stress is removed the body recovers. The body recovers to a level of ability
slightly higher than it was before. The secret behind periodization is that it constantly lets the body fully recover from one workout to the next. This is accomplished by devising and planning a training cycle. In the beginning of the cycle the workout intensity is low. The intensity will then increase in small increments until its completion. These increases in intensity will coax small but continuous gains in strength from the body while allowing it to recover. At the completion of a cycle, peak strength and performance are achieved. “Base strength” is the foundation you need for all sports and this system will definitely help you achieve it!
Olympic weightlifters were the first to use this concept with weight training. Now elite athletes in all sports are discovering the benefits of this breakthrough in training. Examples of training cycles later in this book will further clarify how this training method works. Ok, so we know that periodization can help people get stronger. However, in order for periodization to work with bodybuilding these increases in strength and performance must yield equivalent gains in muscle mass. And they do! In order for a muscle to get stronger it must get bigger. Substantially increase your bench press and your chest, shoulders, and arms will grow proportionately larger so that they can handle the load.
POWERLIFTING
THE KEY BASE STRENGTH & MASS BUILDING FOUNDATION FOR WARFARE TRAINING Base strength is the key for developing size for bodybuilding and also functional strength for any sport. Whether you want to have the thickest, largest and hardest muscle on a bodybuilding stage, or power your way to the hoop in basketball, or hold someone against the fence in MMA or drive through the defensive line in football, the key factor, besides technique is having high levels of base strength. An effective technique method for increasing base strength is a necessity in sports, period.
That brings us to an interesting group of exercises used by most elite strength trainers during base strength building phases of a lifting cycle. Strong men use these lifts as well as football players and collegiate wrestlers. The three particular lifts we are describing are derived from the sport of powerlifting. Since the main goal of powerlifting is to continuously get stronger, and it happens to contain the three most beneficial exercises for bodybuilding, it becomes the obvious choice. This does not come as any surprise in that the majority of the top bodybuilders, both past and present, have at one time used these lifts to increase muscle mass. In fact, Arnold Schwarzenegger, Franco Columbo, and Pat Casey were all at one time competitive powerlifters. These are only a few of the many legendary ex-powerlifters. Without a doubt, powerlifting will build the foundations to the massive physique that you are looking for.
BODYBUILDING ASSISTANCE
In addition to the powerlifts, exercises that target smaller muscle groups must be used in training. This bodybuilding assistance work will give you that total muscular definition, fullness, and separation which bodybuilders desire. Also, they will help to strengthen each of the three powerlifts by preventing a weak link. Without getting too complicated, we throw in solid abdominal and cardiovascular work, coupled with a great yet simple diet and supplementation plan that will burn off any excess body fat.
MUSCLE SHOCK “WARFARE TRAINING CIRCUIT”
This “optional” high intensity interval training routine is mixed into this system and is to be performed once per week with light, but steadily increasing, weight each week through the course of your training cycles. Your total body is shocked and muscles flushed with blood during this aerobic/anerobic training session. This mixes it up a bit and incorporates muscle confusion principles. This optional quick but very intense workout should be performed on Thursday.
ACHIEVING YOUR GOALS
Other than the ones already mentioned, there are many other important aspects in natural lifting that will be covered. These are all integral parts of this training system. Learning and incorporating them into your training will be an invaluable benefit to you. If you use all of the resources made available to you, you will more than succeed in attaining your goals. GET BIG AND STAY STRONG.
SAFETY FIRST
Before starting with this program, understanding the risks involved with lifting weights must first be addressed and proper precautions taken to prevent any injuries. The training exercises described in this book can be extremely dangerous, even permanently debilitating to the beginner or physically unprepared individual. Consult a Physician before starting any exercise or nutritional program. Do not attempt to perform these exercises without constant supervision by a qualified professional. MUSCLE WARFARE, INC. is not responsible for any injuries or other unfortunate events that occur as a result of attempting to perform these movements.
STRETCHING
Stretching your muscles and warming up before lifting will prevent many injuries, keep you flexible, and increase performance. Muscles and joints need to be warmed just as a car engine does in cold weather. All of the targeted muscles involved in performing specific exercises should be moderately stretched before, during, and after performing these exercises. Stretch your whole body, especially your lower back and legs, every day. This will help your body recuperate faster and reduce soreness. If you are unfamiliar with proper stretching techniques it is highly recommended that you seek assistance from a qualified instructor or trainer to learn these techniques and incorporate stretching into your pre-workout warm-ups. If you belong to a gym you can usually get this assistance for free just by asking at the front desk.
NOTE: If you acquire an injury during training it is important to find out exactly what the problem is to prevent any further damage or discomfort. Get an examination by a qualified sports medicine specialist and abide by his(her) recommendations before continuing with your training. This will prevent any chronic injuries that you might regret having later on in life.
SUPPORTIVE EQUIPMENT
There are many varieties of supportive equipment or lifting gear that can dramatically reduce risks and increase performance when lifting weights. The most important of these is the use of a lifting belt. Wearing a snug fitting lifting belt will give tremendous support to your lower back. Always use a lifting belt when training to avoid injury. You may wear it tighter as the weights get heavier for more support.
Snugly wrapping your knees with quality knee-wraps while squatting will help protect your knees. They can also give a tremendous bounce off the bottom of the squat and safely allow you to handle a heavier amount of weight. Wrist wraps are used to add stability to your wrists while performing pressing movements or squatting. The use of gym chalk will allow you to grip huge amounts of weight without using lifting straps. This is especially useful when deadlifting. Other supportive equipment which can increase performance are bench press shirts and squat suits. This tight fitting apparel can easily add more than 50 lbs. to each of your three lifts. Along with helping you with your lifts, the squat suit and bench press shirt will dramatically help to protect your shoulder and hip joints from injury while lifting extremely heavy weight. Except for the lifting belt and knee wraps, the lifting gear mentioned is optional but recommended.
THE TRAINING
WARFARE TRAINING is designed for the lifter that has some experience lifting weights and is aware of their current strength levels in each lift described. It is recommended to read and fully understand the section to follow before beginning training. If you are unaware of your current strength limitations, perform each exercise using light weight and strict form. Slowly increase the weights from one week to the next until you then know your current strength levels and are able to perform each exercise safely and with proper form. This may take some time but is the key to lifting massive weight and remaining injury free. Always have a spotter close by when lifting. They can give you feedback about your lifting technique and assistance when necessary.
The rest of this section will describe each lift used in the program. Try to duplicate each exercise as instructed. Remember to start out using light weight as to learn proper form. The weights should never be jerked but rather move smoothly and machine like. Instruction to each of the powerlifts will be presented along with its bodybuilding assistance exercises. For our purposes the week’s workout will begin on Monday. You may adjust this to meet your schedule but keep the sequence of the workouts constant. This sequence gives each body part optimal rest from one workout to the next. Also, perform the exercises in the order in which they are written for best results. Warm-ups for the day should be performed only to prepare you for the top set(s) of the day. The top sets of the day are the ones written on the workout schedules in Chapter 4. Trust me when I say that you will get the biggest pump of your life after just a couple of weeks of training if you use strict form on every exercise and stick to your planned training routine and reps. At the completion of each workout abdominals should be trained. Crunches, leg raises and lateral dumbbell side bends should be performed for 1-2 sets of 15-20 reps each. This will work your entire midsection and keep it tight.
MONDAY
[DEADLIFT/BACK]
DEADLIFT - The deadlift is the best overall mass building exercise. It requires the most technique of all the three powerlifts to perform properly. Since it utilizes all of your back muscles, your back will be trained on this day. After performing deadlifts for a short time, you will notice your strength increase in every area. There are two styles of performing the deadlift. These are the conventional and sumo style. The sumo style deadlift is performed in the same manner as the conventional deadlift but utilizes a narrower hand and wider foot spacing. Because of the enhanced strength and conditioning benefits of the conventional style deadlift, it will be the style taught in this book. Conventional Deadlift
PRIMARY MUSCLES: lower, upper, middle back; thighs, glutes, forearms
EXECUTION - Approach bar, weight just in front of shins. Feet spaced 6-12 inches apart. Squat down and grab weight. Use an alternating grip with hands spaced at shoulder width. Sit back to above parallel with chest erect and tension on bar. Keep your whole body tight, back straight, and push your feet through the floor. As the bar passes the knees, quickly thrust the hips forward and pull back simultaneously to lock out the weight. Lockout your legs and roll shoulders back. Slowly return the weight to the floor. Rest the weight on the floor before another repetition. Remember to keep you back tight and upright throughout the lift.
[DEADLIFT/BACK]
ASSISTANCE EXERCISES Stiff-Legged Deadlift
PRIMARY MUSCLES: lower back, hamstrings, glutes
conventional deadlift without bending the knees. Pull the weight up using hamstrings, glutes, and lower back. Keep the weight on your toes and lower back tight. Do not go very heavy with this exercise. It could be very dangerous.
Barbell Shrugs
PRIMARY MUSCLES: Trapezius, upper back, rear deltoids, forearms
EXECUTION - Grab a bar off a rack at thigh level. Hands spaced shoulder width apart. Use alternating grip and chalk to develop grip strength. Keep your back tight and erect with a slight bend at the knees. Shrug the weight up as high as possible and hold for one second while squeezing your traps. Slowly lower the weight to starting position and repeat.
One Arm Rows
PRIMARY MUSCLES: upper, middle back; biceps, forearms
EXECUTION - Space legs shoulder width apart. Bend over and support yourself in a prone position with one arm positioned on a rack or bench. Grab a dumbbell with opposite hand. Pull it straight up and back to your lower ribs while squeezing with your back. Slowly return the weight to starting position and repeat.
Lat Pulldowns
PRIMARY MUSCLES: upper, middle back; biceps, forearms
EXECUTION - Sit on the lat machine and grab the bar with hands spaced shoulder width apart. Use a supinated grip. Slightly arch your back and stick your chest out. Pull the weight down to your upper chest while squeezing with your back. Slowly return the weight to starting position and repeat.
WEDNESDAY
[BENCH PRESS/CHEST+ARMS]
BENCH PRESS - The bench press is by far the most popular weightlifting exercise. It is also the most over-trained and incorrectly performed exercise. When performed properly it can add tremendous size and strength to the upper body as well as a confident answer to that ever popular question “How much can you Bench?”. The following routine is one that is used by the strongest Benchers in the world. Use it, and you too can have a HUGE BENCH.
Flat Bench Press
PRIMARY MUSCLES: Pectoralis Major, Minor; Front deltoids, Triceps
EXECUTION - Lie on bench with top of head below bar. Set a Medium- wide grip using lines on power bar as guide. Place feet flat on ground and glutes on bench. Stabilize your lower body by keeping it tight and motionless. Slightly arch and squeeze muscles in your back to get it tight. Squeeze bar tightly and remove it from rack. Take a deep breath and in a controlled motion let the weight down to your lower chest. Elbows should be midway between body and bar at the bottom of lift. Once the weight touches your chest, without bouncing it, forcefully push it straight up and slightly back to starting position. Let out your air on the ascent. The bar should always remain parallel to floor and move in a controlled machinelike motion. Utilizing a wide hand spacing, large arch in your lower back, and shrugging up your shoulders decreases the distance the bar must travel from the chest to lockout. This technique is used by many advanced lifters. This is the only portion of technique that should be changed if you desire to lift in this manner. If just starting out it is recommended you utilize the medium- wide grip and slight arch to begin with.
BENCH PRESS/CHEST+ARMS ASSISTANCE EXERCISES Narrow Grip Bench Press
PRIMARY MUSCLES: Triceps(Lockout Power), Pectoralis Major, Minor; Front deltoids
EXECUTION - Perform a flat bench press with a narrow grip. Hands spaced 12-15 inches apart. When the bar reaches your lower chest, pause for a second then press it up forcefully and controlled. Elbows are kept closer to the body than the flat bench to emphasize triceps power development.
Incline Bench Press
PRIMARY MUSCLES: Upper chest, Front deltoids, Triceps
EXECUTION - Lie with back flat against an incline bench. Slightly wider grip than flat bench. Control the weight down to upper chest. Pause for a second then, forcefully and controlled, press it up and back over your eyes. Elbows are kept slightly wider than flat bench press.
Triceps Pressdowns PRIMARY MUSCLES: Triceps
EXECUTION - Hold a cable tricep bar with hands spaced 6 inches apart. Tuck elbows at sides, bend slightly forward, and hold bar at chest level. Using triceps only press the weight down to arms length. Slowly return to starting position and repeat.
One Arm Tricep Extensions PRIMARY MUSCLES: Triceps
EXECUTION - Grab a single tricep pressdown handle using one arm and a supinated grip. Lean slightly forward and tuck elbow at waist. Hold handle at chest level. Using triceps only press weight down to arms length. Slowly return to starting position and repeat.
Straight Bar Preacher Curls PRIMARY MUSCLES: Biceps, Forearms
EXECUTION - Sit on a preacher curl bench. Grip straight bar with hands spaced 6-8 inches apart. Curl the weight upwards to your forehead using biceps only. Hold the weight at the top for a moment while squeezing the biceps. Then slowly lower to starting position and repeat.
Alternating Dumbbell Hammer Curls PRIMARY MUSCLES: Biceps, Forearms
EXECUTION - Stand erect while holding a dumbbell in either hand. With palms facing each other, alternately curl the dumbbells to your shoulders while slightly supinating your wrists. Squeeze at the top with the biceps then slowly lower to starting position and repeat.
FRIDAY
[SQUAT/LEGS]
SQUAT - The squat is known as the king of all lifts. It is the ultimate exercise in developing leg muscle and glute, size and strength. True power comes from your legs and hips. Increase this strength and your whole body will get stronger as well. Pay close attention to your form. In no time your squat will make a tremendous jump. This routine is also used by the most powerful Squaters in the world and will work for you too.
Squat
PRIMARY MUSCLES: Quadriceps, Hamstrings, Glutes, Calves
EXECUTION - Step under a bar sitting on the squat rack. Set your hands using a medium grip. The bar should rest low on your back, Lying between the bottom part of your traps and top of your rear delts. Tighten up your whole body especially your legs, back, and buttocks. Remove the weight and step away from the rack with as few steps as possible. Space your feet at a comfortable distance apart. You may find that a wide stance increases leverage dramatically. Moderately angle feet away from each other for stability. Remain tight and start the descent first by slightly bending the knees. Then sit back, with buttocks out, and control the weight straight down. Keep your back tight and upright throughout the lift. When your thighs are just below parallel to the floor, forcefully push the weight straight up while keeping your Back tight, chest up, and hips and legs in the movement.
[SQUAT/LEGS] ASSISTANCE EXERCISES Leg extensions
EXECUTION - Sit on a standard leg extension machine with feet positioned underneath the pad. Using Quadriceps only, forcefully flex your legs until fully extended. Slowly let the weight down to starting position and repeat. Leg curls
PRIMARY MUSCLES: Hamstrings
EXECUTION - Lie on standard leg curl machine with the pad resting on the back of the ankles. Point toes outward and flex your hamstrings until the pad touches your buttocks. Slowly return the weight to starting position and repeat. Seated Calve Raises
PRIMARY MUSCLES: Calves
EXECUTION - Sit on a standard seated calve machine with the pad resting across your lower Quadriceps. Lower your calve until fully stretched. Then, Using calves only, forcefully press the weight up. Hold and flex for a moment. Slowly return to starting position and repeat.
SATURDAY
[BEHIND THE NECK PRESS/SHOULDERS + LIGHT BENCH PRESS] BEHIND THE NECK PRESS - This is the optimal exercise for building shoulder strength. This power movement will add size to your shoulders while helping to increase your Bench press. The majority of the biggest and strongest lifters in the world perform them for just that reason.
Behind The Neck Press
PRIMARY MUSCLES: Deltoids, Trapezius, Triceps
EXECUTION - Sit on shoulder bench with back support. Set your grip at approximately the same distance as the flat bench press. Get the muscles tight in your upper and lower body. Squeeze the bar tightly and remove from rack to an overhead position. Slowly lower the bar behind your head to the lower part of your ears. Then, with control, forcefully push the weight back to starting position.
[BEHIND THE NECK PRESS/SHOULDERS] ASSISTANCE EXERCISES
Front Dumbbell Raises
PRIMARY MUSCLES: Front Deltoids
EXECUTION - Hold a dumbbell in either hand, in front of your thighs, using a pronated grip. Get your body tight. Keep your arms straight and alternately raise the weights to a level even with the top of your head using your front deltoids. Slowly lower to starting position and repeat.
Lateral Dumbbell Raises
PRIMARY MUSCLES: Lateral Deltoids
EXECUTION - Hold a dumbbell in either hand, in front of your thighs, with palms facing each other. Simultaneously, Using shoulders only, raise the weights to shoulder level. Keep a moderate bend in the elbows. Slowly lower the weights to starting position and repeat.
Bent Over Lateral Raises PRIMARY MUSCLES: Rear Deltoids
EXECUTION - Hold a dumbbell in either hand and bend over about 60 degrees while retaining a slight arch in your back. Keep your back tight and a slight bend in elbows. Raise the dumbbells laterally to shoulder level using only rear deltoids. Slowly return to starting position and repeat.
LIGHT WIDE GRIP BENCH PRESS
This particular bench press workout is performed after the shoulder routine. Give your shoulders 10 minutes of stretching and rest before beginning. Perform 3 sets of 15 repetitions using no more than 45-50 percent of your maximum bench press throughout your whole training cycle. Use a wide grip and pause the weight on you chest. Then, explode the weight off your chest to lockout while retaining control. Use perfect machine like form. This workout is used to help you recover, practice technique, and develop explosive strength. Do not train heavier than what is recommended or you will be over-training.
THE LIFTING CYCLE
- Note - Before continuing with this program it is important to have met the following criteria.
1) You have the ability to perform each exercise listed with proper form and control.
2) Established a one repetition maximum in each of the four main lifts: Deadlift, Squat, Bench press, Behind the neck press.
3) Aware of strength levels in the assistance exercises. 4) Understand the importance of safety and stretching.
5) Willing to incorporate a lifting cycle into your training routine and follow it precisely from week to week.
6) Plan on integrating the Muscle Warfare Stack into your training routine. 7) You are ready to get Big, Strong + Powerful.
ADVANCED LIFTING CYCLE
Strength building cycles are used by top athletes to scientifically build strength by systematically increasing weight and decreasing repetitions from week to week throughout the course of the cycle. For three to four weeks prior to starting a lifting cycle a “conditioning” cycle is performed. This cycle consists of light weight and high repetitions. This “conditioning cycle is used to perfect form and get the body ready for the heavier training to come. Don’t let your ego get in the way and not utilize these weeks in your training. They account for a large portion of your total size and strength gains. Remember that you must work both fast and slow twitch muscle fibers for total muscle growth stimulation. If the weights feel light, perform the repetitions at a slower pace as to work out your muscles more, but do not stray away from you calculated plan. You would only be cheating yourself out
of muscle growth and power development.
The remaining portion of the cycle is termed the peaking cycle. The weights used in this portion of the cycle continue to increase as the repetitions decrease. At its completion new maximum lifts are attained as peak size and strength are achieved.
NOTE: Slightly increase your dosage the products in The Warfare Stack. Along with NMDA, throughout the final 3-4 weeks of the peaking cycle for increased muscle saturation. This will help your body be stronger and recuperate faster from the heavier workouts. It will also help give that much needed confidence that you will succeed in lifting your training reps of the day.
CREATING YOUR OWN LIFTING CYCLE
The weights used in a lifting cycle depend proportionately to your one repetition maximum in each of the main lifts. The stronger you are the more weight you will train with and visa-versa. As well as the main lifts, weights used while performing assistance exercises are also progressively increased from week to week throughout the cycle. The amount of weight to be used in the assistance exercises must be estimated according to the varying strength levels of the individual. The difference in resistance from one machine to another must also be considered.
THE FORMULA
Each of the strength cycles to follow have been specifically designed for the lift in which it is used. Those individuals with different one repetition maximum strength levels than the examples shown should increase or decrease the poundages of that cycle in direct proportion to their own one repetition maximum in that lift.
EXAMPLE: If your max lift is 400 lbs. and the max lift of the program is 500 lbs., multiply each specified weight in the cycle by .8 (divide 400 by 500). If your maximum lift is 600 lbs., multiply each specified weight in the cycle by 1.2 (600 divided by 500). If needed round the weight off to the nearest five pound increment.
EXAMPLE: (Round 123.5 up to 125). The increase in weight from one weeks workout to the next should be between 5-20 lb. or 2-4% optimally, but no more than 5%.
For our purposes the projected new max in each lift will be 25 lb. more than the current max. This projected max is a safe estimate and will probably be 30-40 lbs.** more than your current max at the completion of your first cycle. Using a sheet of graph paper, thoroughly write out your cycle. After writing it, stick to it and record your progress for future reference. Very experienced and well conditioned lifters may begin their first cycle by skipping the conditioning cycle and starting with week 12 of the peaking cycle. Upon completion of a cycle take a week off and then devise another cycle. Base this cycle on your new max in each lift. Even experienced lifters should include a conditioning cycle before beginning with their second peaking cycle. This will allow you to recover while preparing your body for more muscle growth and power development. It is highly recommended to always utilize the conditioning cycle for best results.
**INDIVIDUAL RESULTS MAY VARY**
EXAMPLE: The workout schedules on the following four pages may look confusing but pay close attention to the formula written above and read through this example before attempting to write your own. It should then make perfect sense to you. Note: perform 2-4 warm-up sets before your top sets of the day for the main exercises and 1-2 before the assistance work. Again, do not fatigue your muscles while warming up but rather get them
ready for the top sets of the day.
The current max Deadlift of Mondays program is 455 pounds. Lets say your max Deadlift is 300 pounds. Divide 455 into 300. 300 divided by 455 = .66. Now that you have this conversion number multiply it by all of the weights in the program. The Deadlift is the first exercise and the weight written in the program is 220 x 2 x 10. Now multiply 220 x .66 and you get 145. Do this same procedure for every exercise in that week. Week 16 of you cycle should then look as follows:
(220x.66=145) (115x.66=80) (220x.66=145) (50x.66=35) (140x.66=95)
DEADLIFT S/L D-LIFT B-BELL SHRUGS 1 ARM ROWS LAT P-DOWNS
16 145 X 2 X 10 80 X 1 X 12 145 X 2 X 15 35 X 2 X 15 95 X 2 X 15
Use your conversion number as instructed and calculate each week of the cycle as shown. When you finish with Mondays workout you must then find the conversion number for Wednesdays, Fridays, and Saturdays routines. The conversion number will be different for each day and again is calculated by using the current max lift located at the tip of each program.
**The new max lift at the end of the program will be 320+ pounds. You should expect a 30-40 pound jump in you max at the completion of your first cycle **. Do this same calculating for all of the days and lifts mentioned. Again, remember that the weights you use in the assistance exercises may vary according to your own personal strengths and weaknesses. The weights shown should work for most people and should give someone of a different strength level, in a particular assistance exercise, an idea of what weight they should use to start out with. One of the perks of training with this method is that it takes all of the guess-work out of what you should do in the gym on a particular day. It makes going to the gym easy, exciting, and rewarding.
PSYCHING
As your training progresses the weights used in the program will start to get heavier. It is therefore important to be mentally, as well as physically, prepared to lift this weight. Upon arriving to the gym it is important to clear your mind. You must take upon an intense mindset towards working out and achieving your goals of the day. When you are working out it should be strictly business and not a time to socialize. You can find plenty of time to converse and make friends after you have completed your workout.
As you stretch and warm-up, mentally visualize yourself successfully performing the top sets of the day. Do not allow negative thoughts into your head. Explain to your spotter the type of lift-off and spot that you desire. Make your lifting conditions conducive to peak performance. Thirty minutes prior to working out take 1 scoop of Napalm. You will find that the combination of all natural ingredients it contains will boost your energy to optimal levels. With increased energy levels it becomes easier to mentally prepare yourself to lift heavy weights and be aggressive.
Just prior to performing a heavy set, again visualize yourself successfully and powerfully performing it. Try to feel very mentally aggressive at this point. You want your adrenaline flowing. Visualize all of the muscles involved with performing the particular lift contracting powerfully and pushing the weight up with perfect form. Then, when you are ready, perform the lift with a spotter present. Stay mentally focused on moving the weight throughout the lift. Your lifting technique should be good enough whereas it becomes second nature to you. That way you can concentrate on the lifting. Always remember to use your mind and body to move the weight. This mind-body connection is a key ingredient to lifting massive amounts of weight.
Learn to focus your energy from inside your mind and body. Screaming and slapping yourself in the face is not what this is all about. Total focus on your strength, power, and confidence to move the weight with all of your conserved energy and concentration going into the lift. Try to feel as
if your are going into battle with the weights and knowing that you will be victorious. Some advanced lifters even occasionally sniff ammonia on their heaviest sets or max attempts to help aid in this process. If you do decide to try the ammonia, consult a physician before doing so. Little things like tightening your lifting belt, wrist-wraps, knee-wraps or tying your shoes tighter can actually get you in the zone.
DIET, SUPPLEMENTATION + RECOVERY
DIET
In order to maximize the production of lean body mass built during training it is important to maintain a balanced diet. This consists of eating the proper amounts of fat, protein, carbohydrates, and nutrients three to four times daily. The ratio of fat, protein, and carbs in your diet should approximately follow these given guidelines:
15 - 20 % ———- Fat 30 - 40 % ———- Protein 45 - 55 % ———- Carbs
This can be accomplished by eating with each meal a lean portion of meat or protein, a complex carbohydrate, and a serving of fruits or vegetables. Although conventional bodybuilding wisdom treats fat as the plague, it is important not to totally deprive yourself of it. This will only hinder your size and strength gains. Caloric intake should be determined by considering personal metabolism and body fat levels. Monitor your progress by frequently weighing yourself. The mirror and a pair of fat calipers can help you to determine lean weight gain. After following a full week training cycle, you will find that getting lean will come more naturally.
Partaking in low impact aerobic activity and sports will benefit your general health and help to keep you lean. Sports such as Basketball are considered to be high impact. Extreme caution should be taken when playing such sports as to prevent any possible injuries.
NOTE: No more than 60 minutes, every other day, of aerobic activity should be performed during a peaking cycle. Any more could possibly hinder strength and muscle development through muscle tissue breakdown and a lack of recovery.
If you find yourself gaining an unacceptable amount of fat, slowly decrease the size of the portions of each meal. At the same time maintain aerobic activity until you have achieved the desired results. It is important to try and maintain your current body weight throughout your training. In general, losing weight will cause you to lose strength. Basically to get and stay lean, while on this lifting program, you must eat the proper amounts of the previous mentioned foods.
NOTE: If you must lose an appreciable amount of weight, do so slowly and with the supervision of your physician. While losing the weight do not expect dramatic strength gains but rather retaining current strength levels as your goal. Remember to do the abdominal work following each workout. This will help to keep your waistline tight and developed, and also aid in performing squats and deadlifts.
RECOVERY
A big reason for a lack of progress in bodybuilding is due to a lack of recovery. There are a few simple things one can do to aid your body in this recovery process. They are as Follows:
1) Before, during, and after each workout ingesting Nuke, which contains a moderate amount of carbs and essential aminos will aid in replenishing your muscles with energy and prevent tissue breakdown.
2) Eat a meal as soon as possible (within an hour and a half) after training to further replenish your system and give your body the ingredients it needs to repair itself.
3) Get eight hours of rest every night optimally. This is when your muscles grow. Give them all the time that you can. A 1/2 hour nap after lunch is great for recuperation and increasing energy. Try it if your schedule permits.
4) Regular massage and Deep muscular massage of muscle and connective tissue (Rolfing or neuromuscular massage) is an effective circulation to the muscles while aiding in their recovery.
5) Stretching is as important as a preventative to injury as it is to muscle growth and recuperation. Regular stretching will stretch the muscular fascia (the protective sheath around muscle tissue). This will aid in enhancing blood circulation to targeted muscles while at the same time creating room for the muscle to grow.
THE SUPPLEMENTS
NOTE: Consult a physician before starting any exercise or nutritional program. There are many supplements now available to the general public. Many bogus supplements are hyped as steroid alternatives only to make money for their distributors. The vast majority of these supplements have little or no value to the bodybuilder. Being a lifetime weight lifter has helped me sort through this mess by extensively researching these supplements and incorporating them into my training regimens. Lifetime weight lifting success is the force behind The MUSCLE WARFARE STACK and WARFARE TRAINING. Properly using the powerful supplements provided, within a training cycle, will show you the strength and size that you can achieve naturally with your God given gifts of your mind and body.
Each of Muscle Warfare’s remarkable supplements are designed to work together to trigger massive muscle gains during weight training cycles. Check out the product descriptions below for the main products of The Warfare Stack.
Product Category: Pre-Workout Energy, Pumps and Strength
NAPALM:
The Most Explosive Workout Supplement for Scorching Intensity, Raging Energy, Pumps, Focus & Anabolic Support... Ever!
You soon too will “Love the smell of Napalm® in the morning”! It’s an ultra hardcore formula and just one scoop will be as much power as most can handle. Mix it, Drink it and get ready for Warfare... It’s designed with multiple scientific breakthrough technologies for massive gains! In fact, we can guarantee that you’ve never tried a pre-workout formula with so much raw power! It will not only put you into the zone for every workout, but it will help trigger MASSIVE PUMPS, powerful anabolic effects and hormone increases during training. The science is patent pending and is guaranteed to take you to a completely different level!
Product Category: During/Post Workout Amino Acid & Glycogen Support
NUKE:
Muscle Engorging Size, Strength and Recovery Agent Triggers Massive Anabolic Activity Before, During & After Workouts
NUKE is designed to saturate your muscles with the highest potency of FREE FORM ESSENTIAL amino acids on the market, plus a multitude of synergistic co-factors. Unlike all other post workout formulas just loaded with low cost, fat increasing creatine monohydrate, NUKE contains raw essential amino acids (one your body cannot produce and needs from diet) that get instantly absorbed and utilized in the body. Unlike whey protein, these aminos do not need to be broken down to get to work on triggering powerful anabolic recovery processes. Also loaded with BCAA’s, high quality carbs and without stimulants, Nuke® induces muscle pumps, endurance and energy beyond comparison.
Product Category: Foundation Pump/Nitric Oxide Support
MOAB
:Extreme EPO/Nitric Oxide Loading Supplement with B-Complex & Vitamin D-3 For Massive Endurance & Mind Blowing Pumps!
Brace yourself for the MOTHER OF ALL (Pump Blasting) BOMBS! MOAB is a foundation nitric oxide, blood building pump enhancer that will take your body to another level of muscle engorging performance. Building endurance comes from getting more blood to your muscle (vasodilation) and having more red blood cells to transport oxygen (erythropoiesis). MOAB maximizes each of these processes for mind blowing potential. So, no more blood doping or EPO injections. Just “real’” results from a groundbreaking innovation! It is also fortified with multiple ANABOLIC scientific breakthroughs, plus synergistic B-Complex Vitamins and a high dose Vitamin D-3 for further anabolic potential! In case you didn’t know, Vitamin D-3 is VERY ANABOLIC! We provide a safe and very hefty dose of it in this formula! We warn you... after a solid workout on this stuff, it may feel like your arms are going to explode!
Product Category: Testosterone and Growth Hormone Support
NMDA
Highly Explosive Amino Acid Anabolic Hormone Ammunition
The Biggest Performance Enhancement Break Through for Endogenous Testosterone, Growth Hormone and IGF-1 production Of This Century! NMDA™ is a ground-breaking, patent pending new technology being released to the sports nutrition world by Muscle Warfare. NMDA™ is a highly potent hormonal support agent that is designed to help increase the production of anabolic hormones in the body.
D-Form Amino acids have been overlooked in science due to poor/lack of research in the early part of the last century that “inaccurately” showed that they had no nutritional value. Fortunately for Muscle Warfare’s customers, this early research was far from the truth! The two primary components of this formula are D-Aspartic Acid and N-Methyl-D-Aspartic Acid. These unique amino acids have been shown in countless studies to elicit tremendous support for testosterone, growth hormone, IGF-1 and IGF-2. Once you use it, you will know it is different from anything else you have ever tried before. NMDA™ also contains synergistic co-factors to help maximize the hormone increases and other desirable effects of this product. Muscle Warfare has run multiple studies on this formula to determine optimal effective dose for long-term use.
MOND AY DEADLIFT/B A CK CURRENT M A X = 455 (DEADLIFT ) PR OJEC TED M A X = 480+ (PRIM AR Y EXER CISE) (BOD Y BUILDING ASSIST ANCE EXER CISES ————————————————) Str et ching + 2-4 w ar m-up sets WEEKS FROM DEADLIFT STIFF LEG BARBELL ONE ARM LA T PEAK WEIGHT x SE TS x REPS DEADLIFT SHR UGS RO W S PULLDO WNS 16 220 x 2 x 10 115x1x12 220x2x15 50x2x15 140x2x15 * 15 235 x 2 x 10 125x1x12 235x2x15 55x2x15 150x2x15 * 14 250 x 2 x 8 135x1x12 250x2x15 60x2x15 160x2x15 * 13 265 x 2 x 8 145x1x12 265x2x15 65x2x12 170x2x12 * 12 280 x 2 x 8 155x1x12 280x2x15 70x2x12 180x2x12 ^ 11 295 x 2 x 8 165x1x10 295x2x15 75x2x12 190x2x12 ^ 10 315 x 1 x 8 175x1x10 315x2x12 80x2x12 200x2x12 ^ 9 330 x 1 x 8 185x1x10 330x2x12 85x2x10 210x2x10 ^ 8 50 x 1 x 5 195x1x10 350x2x12 90x2x10 220x2x10 ^ 7 365 x 1 x 5 205x1x10 365x2x12 95x2x10 230x2x10 ^ 6 380 x 1 x 5 215x1x 8 380x2x12 100x2x10 240x2x10 ^ 5 395 x 1 x 5 225x1x 8 395x2x12 105x2x 8 250x2x 8 ^ 4 415 x 1 x 3 235x1x 8 415x1x10 110x1x 8 260x1x 8 ^ 3 430 x 1 x 3 245x1x 8 430x1x10 115x1x 8 270x1x 8 ^ 2 445 x 1 x 2 255x1x 8 445x1x10 120x1x 8 280x1x 8 ^ 1 460 x 1 x 2 185x1x 8 330x1x12 85x1x12 210x2x10 ^ PEAK = MA X A TTEMPT - - - 480+ CONDITIONING C PEAKING C NO TE: 1) The W ar far e S tack
should be used and main
tained thr
oughout the peak
ing c ycle . 2) 4 S ets of abdominal w or k should be per for med a t the c ompletion of each w or kout .
WEDNESD
AY
BENCH PRESS/ CHEST+ARMS
CURRENT M A X = 335 (BENCH PRESS) PR OJEC TED M A X = 360+ (PRIM AR Y EXER CISE) (BOD Y BUILDING ASSIST ANCE EXER CISES ————————————————) Str et ching + 2-4 w ar m-up sets WEEKS (w/ pause) (w/pause) FR OM BENCH PRESS NARRO W INCLINE TRICEP ONE ARM STR AIGHT HA MMER PEAK WEIGHT x SE TS x REPS GRIP B/P B/PRESS PRESSDO WN TRICEP EX T. BAR CURLS CURLS 16 185 x 2 x 15 135x2x15 125x2x15 70x2x12 20x2x15 55x2x20 10x2x20 15 195 x 2 x 14 145x2x14 135x2x14 75x2x12 25x2x15 60x2x20 10x2x25 14 205 x 2 x 13 155x2x13 145x2x13 80x2x12 30x2x15 65x2x20 15x2x18 13 215 x 2 x 12 165x2x12 155x2x12 85x2x12 35x2x12 70x2x15 15x2x22 12 225 x 2 x 11 175x2x11 165x2x11 90x2x12 40x2x12 75x2x15 20x2x16 11 235 x 2 x 10 185x2x10 175x2x10 95x2x10 45x2x12 80x2x15 20x2x20 10 245 x 2 x 10 195x2x10 185x2x10 100x2x10 50x2x10 85x2x12 25x2x14 9 255 x 2 x 8 205x2x 8 195x2x 8 105x2x10 55x2x10 90x2x12 25x2x18 8 265 x 2 x 8 215x2x 8 205x2x 8 110x2x10 60x2x10 95x2x12 30x2x16 7 275 x 2 x 5 225x2x 5 215x2x 5 115x2x10 65x2x 8 100x2x 10 35x2x14 6 285 x 2 x 5 235x2x 5 225x2x 5 120x2x 8 70x2x 8 105x2x10 40x2x12 5 295 x 2 x 5 245x2x 5 235x2x 5 125x2x 8 75x2x 8 110x2x10 45x2x10 4 305 x 2 x 3 255x2x 3 245x2x 3 130x2x 8 80x2x 8 115x2x 8 50x2x 8 3 315 x 2 x 3 265x2x 3 255x2x 3 135x2x 8 85x2x 5 120x2x 8 55x2x 7 2 325 x 2 x 2 275x2x 2 265x2x 2 140x2x 8 90x2x 5 125x2x 8 60x2x 6 1 335 x 2 x 2 285x2x 2 275x2x 2 100x2x10 50x2x10 85x2x 8 25x2x20 PEAK = MA X A TTEMPT - - - 360+ CONDITIONING C YCLE = * PEAKING C YCLE = ^ NO TE: THE W ARF ARE ST ACK
TAKEN FOR DUR
ATION OF PEAKING C
YCLE
FRID AY SQU AT/ LEGS CURRENT M A X = 405 (SQU AT ) PR OJEC TED M A X = 430+ (PRIM AR Y EXER CISE) (BOD Y BUILDING ASSIST ANCE EXER CISES ————————————————) Str et ching + 2-4 w ar m-up sets WEEKS (w ar mup sets) FR OM SQU AT LEG LEG CAL VE PEAK WEIGHT x SE TS x REPS EX TENSIONS CURLS RAISES 16 195 x 2 x 10 160x2x15 70x2x15 45x3x20 * 15 205 x 2 x 10 170x2x15 75x2x15 55x3x20 * 14 210 x 2 x 8 180x2x15 80x2x15 65x3x20 * 13 220 x 2 x 8 190x2x15 85x2x15 75x3x20 * 12 230 x 2 x 8 200x2x15 90x2x15 90x3x15 ^ 11 245 x 2 x 8 210x2x12 95x2x12 100x3x15 ^ 10 265 x 2 x 5 220x2x12 100x2x12 110x3x15 ^ 9 280 x 2 x 5 230x2x12 105x2x12 120x3x15 ^ 8 300 x 2 x 5 240x2x12 115x2x12 135x3x15 ^ 7 315 x 2 x 5 250x2x12 120x2x12 145x3x15 ^ 6 330 x 2 x 5 260x2x12 125x2x12 155x3x15 ^ 5 345 x 2 x 5 270x2x10 130x2x10 165x3x12 ^ 4 365 x 2 x 3 280x2x10 135x2x10 175x3x12 ^ 3 380 x 2 x 3 290x2x10 140x2x10 185x3x12 ^ 2 395 x 2 x 2 300x2x10 145x2x10 195x3x12 ^ 1 410 x 2 x 2 250x2x12 120x2x12 135x3x12 ^ PEAK = MA X A TTEMPT - - - 430+ CONDITIONING C PEAKING C NO TE: THE W ARF ARE ST ACK
TAKEN FOR DUR
ATION OF PEAKING C
YCLE
SA
TURD
AY
BEHIND
THE NECK PRESS/SHOULDERS + LIGHT CHEST
CURRENT M A X = 185 PR OJEC TED M A X = 210+ (PRIM AR Y EXER CISE) (BOD Y BUILDING ASSIST ANCE EXER CISES ————————————————) Str et ching + 2-4 w ar m-up sets WEEKS FR OM B.T .N. PRESS FRONT D .BELL LA T. D .BELL REAR DEL T LIGHT BENCH PEAK WEIGHT x SE TS x REPS RAISES RAISES RAISES [WIDE GRIP W/ P AUSE] 16 85 x 2 x 15 10x1x20 15x1x20 10x1x20 * WEIGH x SE TS x EPS 15 95 x 2 x 14 10x1x25 15x1x25 10x1x25 * (40-50% x 3 x 15 of M AX) 14 100 x 2 x 13 15x1x18 20x1x18 15x1x18 * 13 105 x 2 x 12 15x1x22 20x1x22 15x1x22 * INFO . = The same 12 110 x 2 x 11 20x1x15 25x1x15 20x1x15 ^ w eigh ts and r eps ar e 11 115 x 2 x 10 20x1x20 25x1x15 20x1x20 ^ to be used each w eek 10 125 x 2 x 10 25x1x12 30x1x12 25x1x12 ^ thr oughout the c ycle . 9 145 x 2 x 8 25x1x15 30x1x15 25x1x15 ^ This B ench pr ess r outine 8 150 x 2 x 8 30x1x12 35x1x12 30x1x12 ^ is used t o dev elop 7 155 x 2 x 8 30x1x15 35x1x15 30x1x15 ^ explosiv e po w er , aid 6 160 x 2 x 5 35x1x10 40x1x10 35x1x10 ^ in r ec ov er y, and t o 5 165 x 2 x 5 35x1x12 40x1x12 35x1x12 ^ pr ac tic e per fec t f or m. 4 170 x 2 x 3 40x1x 8 45x1x 8 40x1x 8 ^ 3 175 x 2 x 3 40x1x10 45x1x10 40x1x10 ^ 2 180 x 2 x 2 45x1x 8 50x1x 8 45x1x 8 ^ 1 185 x 2 x 2 30x1x12 35x1x12 30x1x12 ^ PEAK = MA X A TTEMPT - - - 210+ CONDITIONING C PEAKING C NO TE: THE W ARF ARE ST ACK
TAKEN FOR DUR
ATION OF PEAKING C
YCLE
*OPTIONAL THURSDAY – MUSCLE SHOCK “WARFARE TRAINING CIRCUIT” The following circuit was originally designed for fighters but is great for overall fitness. Therefore we have incorporated it into this routine to get your cardio up, flush your body, shock your muscles, increase functional strength, anerobic/aerobic endurance and total workout output capacity. Bodybuilders and other athletes have also found this routine is great for adding lean muscle and getting ripped. The circuit incorporates explosive movements, core work, strength and power training conditioning, endurance components with short rests. It is basically an advanced hybrid HIIT (High Intensity Interval Training) routine that is roughly 5 minutes of work with 1 minute of rest, to simulate a fight. Follow the instructions for performing and watch the videos, if needed, of this circuit being performed on Musclewarfare.com
WARFARE TRAINING FIGHT CIRCUIT EXERCISE REPS
Rest 1 Minute 1 - 3 total ROUNDS Perform 2-3 times per week
1. Barbell Rows X 10 7. Medicine Ball Slams X 20
2. Upright rows X 10 8. Medicine Ball Jumps X 20
3. Behind the neck press X 10 9. Mountain Climbers X 60
(to the ears) (or 1 minute airdyne bike sprint)
4. Lt Leg Lunge X 10 10. Sit Ups X 20
5. Rt Leg Lunge X 10 11. Push Ups X 20
6. Clean and Jerk X 10 12. Pull Ups X 10
(weight to shins)
EX
ER
CI
WARFARE TRAINING SPECIAL INSTRUCTIONS:
• All workouts done with a stop watch and record weights used, execution speed and rest time between every set.
• To improve strength, endurance and workload capacity, try to improve on the various parts of this routine: SPEED of execution, Shorten REST TIME, and Increase the Weight.
• Total workout time of 3 complete rounds should well be under 25 minutes total. Lower weight if it takes longer. Advanced participants may complete in well under 15 minutes.
• Increase weights, reps and intensity slowly. Users might start with 1 round only and bar, then next workout 2 rounds with bar if they feel good; then on the third workout, 3 rounds with bar... after you have conquered the bar, then start adding weight to the bar in 5 to 10 pound increments.
• Remember to breathe deeply during the entire workout. Focus on deep relaxed breathing. When pushing real hard, you can breathe so hard that you’ll panic.... so concentrating on deep, relaxed breathing helps keep the panic button from going off and actually increases your endurance. This helps with fi ght training too. Proper breathing is crucial to performing well under stressful mental and physical conditions.
Note: If you got stuck on a time and weight for three sets.... (meaning you hit a plateau on speed, rest and weight), try to purposely increase the weight pretty heavy... To the point that you can only do 1 set of the given weight and reps... take a few days off then come back, drop the weight back down, and the other weight will feel lighter and you will have more endurance.
Do you have what it takes to be THE WARFARE TRAINING Champ? Win a FREE Shaker Cup and T-Shirt if you send us your Video Training Session! We’re currently looking for the toughest SOB out there that can perform the most weight in the shortest amount of time and shortest rest. Once we start receiving videos, we’ll post all workouts, and select the best performer to be The Warfare Training Champ!
So, please email us videos of yourself performing the above Warfare Training Routine and win a FREE Muscle Warfare T-Shirt and Shaker Cup! Please send links to your video, of you performing The Warfare Training Fight Circuit to:
TROUBLESHOOTING
In order to prevent any lack of progress throughout your training, it is important to take note of some of the factors that might lead to this preventable condition. Recognizing a problem early can prevent you from not achieving your preplanned goals. The following is a list of the most common problems you may encounter while attempting to reach your goals.
• Not sticking to your preplanned cycle and lifting more weight or reps than you are supposed to on a given day. (over-training)
• Working out after a grueling day(s) of physical labor or sport. (Working out in the early morning(s) may remedy this problem.)
• Drinking alcohol, too much coffee, or doing drugs
• Some over the counter medication may sap your energy levels and hinder progress. • Lack of sleep and high levels of stress
• Not having a well rounded diet • A diet consisting of too few calories
• Not taking The Muscle Warfare Stack Products as directed during the lifting cycle and increasing the dose during the final 4 weeks of the peaking cycle.
• Skipping the conditioning phase of training. • Improper lifting form
• Skipping workouts
• Over estimating your current max when writing your plan. • Not staying focused or not getting “Psyched up” on your top sets • Not using NAPALM 30 minutes prior to working out
On a given day you may go to the gym and have a bad day. This means missing a rep or two on one of your top sets and not feeling very strong. If this occurs simply recognize the problem by examining the list, correct it, and continue on with your plan as scheduled. If you happen to get a bad cold or flu and need to back-step a couple of weeks to get back into the groove do not hesitate to do so.
PUTTING IT ALL TOGETHER
After understanding the information presented to you it is now important for you to incorporate it as your new lifting regimen. You must follow it precisely in order to achieve the full results. Totally changing your training beliefs and routines might be difficult because you have always heard that more is better. This is a simple problem to correct in that when you start training with this system and break through your plateaus, making more gains than you thought possible, you will gain tremendous faith in this system. Remember, while you train with this system, you can’t “go heavy” in the beginning of your training cycle but that you must stick to your plan. In order to achieve success naturally you must remain focused, patient, and devoted to reaching your goals. After completing your first training cycle you will see a big difference in your strength levels and your body. The results will speak for themselves. Someone may even approach you and ask the question, “Hey, are you on Steroids?” Your answer to this question can then be...
BIBLIOGRAPHY
1) American College of Sports Medicine Position Stand (1992). The Recommended Quantity and Quality of exercise for Developing and maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults. Medicine and Science in Sports and Exercise, 22(2): 265-274
2) Balsom PD., Harridge SD., Soderlund K. et al. (1993). Creatine Supplementation and Dynamic High Intensity Intermittent Exercise. Scan J Med Sci Spor. 3:143-149
3) Balsom PD., Harridge SD., Soderlund K., Sjodin B., Ekblom B. (1993). Creatine per se does not enhance Endurance Exercise Performance. Acta Phys Scand. 149(4): 521-523
4) Birch R. (1994). The Influence of Dietary Creatine Supplementation on Performance During Repeated Bouts of Maximal Isokinetic Cycling in Man. Eur Jour Appl PhysiolOccup Physiol. 69:565-571
5) Charniga, A. (1993) Classic Roundtable: Periodization – Part 1. National Strength and Conditioning Association Journal. 5(1): 57-68
6) Dodd SL, Herb Ra, Powers Sk. (1993). Caffeine and exercise Performance. An Update. Sports Med; 15(1): 14-23 7) Drought, H.J. (1992). Personal Training Program Design. National Strength and Conditioning Association Journal,
14(5): 31-36.
8) Fleck, S. J., & Kraemer, W.J. (1988). Resistance Training: Basic Principles. Physician and Sportsmedicine, 16(3): 160-171.
9) Fry, R., Morton, A., & Keast D. (1992a). Periodisation of Training Stress: A Review. Canadian Journal of Sports Science, 17(3): 234-240
10) Fry, R., Morton, A., & Keast D. (1992 b). Periodisation and the Prevention of Overtraining. Canadian Journal of Sports Science, 17(3): 241-248
11) Gambetta, V., Kraemer, W., Palmeri, J., Pedamonte, F., Pfaff, J., Stone, M. (1993). Classic Roundtable: Peridization – Part 1. National Strength and Conditioning Association Journal, 15(1): 57-68
12) Greenhaff PL., BodinK., Soderlund K, Hultman E. (1994). Effects of Oral Creatine Supplementation on Skeletal Muscle Phosphocreatine Resynthesis. Am J Phs. 266(5 Pt1): E 725-730
13) Greenhauf PL., Casey A., short AH et al. (1993). Influence of Oral Creatine Supplementation of Muscle Torque During Repeated Bouts of Maximal Voluntary Exercise in Man. Clinical Science, 84(5): 565-571
14) Harris RC., Soderlund K., Hultman E., (1992). Elevation of Creatine in Resting and Exercised Muscle of normal Subjects by Creatine Supplementation. Clin Sci 83(3): 367-374
15) Jacobson BH., Weber MD., Claypool L., Hunt Le. (1992). Effects of Caffeine on Maximal Strength and Power in Elite Male Atheletes. Br J Sports Medicine. 26(4): 276-280
16) Stone, M., O’bryant, & Garhammer, J. (1981). A Hypothetical Model for Strength Training. Journal of Sports Medicine and Physical Fitness, 21: 342-351
17) R. Rodriguez, C.P. Earnest, P.G. Snell, A.L. Almada, T.L. Mitchell. (1995). The Effect of Oral Creatine Monohydrate Ingestion on anaerobic Power Indices, Muscular Strength, and Body Composition. Acta Physc Sand. 153: 207-209 18) Veranoshansky, Y., Mironenko, I., Antonova, T., & Hachatarian,o. (1992). Some Principles of Construction the Yearly
Training Cycle in Speed-Strength Sports. Fitness and Sports Review International, 27(1): 26-28
19) Willoughby, D. S. (1993). The Effects of Mesocycle-Length Weight Training Programs Involving Periodization and Partially Equated Volumes on Upper and Lower Body Strength. Journal of Strength and Conditioning Research, 7(1): 2-8
