Video Library

 

Phase 1 - Angiogenesis Training
Phase 2 - Connective Tissue Training
Phase 3 - Hyperplasia Training
Phase 4 - Nervous System Efficiency Training

 

 

Phase 1 - Angiogenesis Training

Training to increase blood supply to your muscles for improved oxygen and nutrient delivery and removal of carbon dioxide and waste products.

 

Back

• Light and Heavy Two Dumbbell Rows
• Light and Heavy Seated Cable Rows
• Light Barbell Rows to Heavy Deadlifts
• Light Close Grip Pulldowns to Heavy Chin-Ups
• Light Pulldowns to Heavy Pullovers
• Light Pullovers to Heavy Dumbbell Rows
• Light and Heavy Decline Dumbbell Rows
• Light Dumbbell Shrugs to Heavy Barbell Shrugs

 

Biceps

• Light and Heavy Dumbbell Curls
• Light Barbell Curls to Heavy Dumbbell Curls
• Light Barbell Curls to Chin-Ups
• Light EZ Bar Curls and Heavy Incline Curls
• Light Incline Curls to Heavy Barbell Curls

 

Calves

• 2-Leg Light 1-Leg Heavy Standing Calf Raises
• Light Donkey Calf Raises to Heavy Standing Calf Raises
• Light and Heavy Seated Calf Raises
• Light Seated to Heavy Standing Calf Raises

 

Chest

• Light and Heavy Dumbbell Bench Press
• Light and Heavy Hybrid Cable-Dumbbell Bench Press
• Light Barbell Bench Press to Heavy Dumbbell Bench Press
• Light Dumbell Bench Press to Heavy Flyes
• Light Flyes to Heavy Dumbbell Bench Press
• Light Feet-Elevated Push-Ups to Heavy Dumbbell Bench Press
• Light Hands-Elevated Push-Ups to Heavy Dumbbell Bench Press

 

Glutes

• Light and Heavy Barbell Hip Thrusts

 

Hamstrings

• Light and Heavy Leg Curls
• Light Dumbbell Romanian Deadlifts to Heavy Barbell Stiff-Legged Deadlifts
• Light Leg Curls to Heavy Barbell Stiff-Legged Deadlifts
• Light Romanian Deadlifts to Heavy Leg Curls

 

Quadriceps

• Light One-Arm Gripping Dumbbell Squats to Heavy Front Squats
• Light and Heavy One-Arm Gripping Dumbbell Squats
• Light and Heavy Reverse Dumbbell Lunges
• Light Back Squats to Heavy Braced Leg Squats
• Light Braced Leg Squats to Heavy Back Squats
• Light Continuous-Tension Squats to Heavy Anderson Squats
• Light Leg Extensions to Heavy Back Squats

 

Shoulders

• Light and Heavy Dumbbell Shoulder Press
• Light Barbell Shoulder Press to Heavy Lateral Raises
• Light Dumbbell Shoulder Press to Heavy Barbell Military Press
• Light Lateral Raises to Heavy Barbell Presses
• Light Plate Front Raises to Heavy Barbell Shrugs

 

Triceps

• Light and Heavy Lying Dumbbell Tricep Extensions
• Light and Heavy Pushdowns
• Light Bodyweight Extensions to Heavy Decline Close Grip Bench Press
• Light Dumbbell Extensions to Heavy Close Grip Bench Press
• Light Decline Close Grip Bench Press to Heavy Decline Lying Tricep Extensions

 

 

Phase 2 - Connective Tissue Training

Training to increase connective tissue strength and durability via heavy loading.

 

Days 1, 2 and 3 - Isometric Static Holds/Heavy Supports

 

Lockout Squat Supports

• Day 1 - Lockout Squat Supports - 3 Minute Holds
• Day 2 - Lockout Squat Supports - 2 Minute Holds (w/ Manta Ray)
• Day 3 - Lockout Squat Supports - 1 Minute Holds (w/ Manta Ray)
• Lockout Squat Supports - Joint Unloading Technique

 

Close Grip Barbell Bench Press Supports

• Close Grip Barbell Bench Press Supports - Weight Selection
• Day 1 - Close Grip Barbell Bench Press Supports - 3 Minute Holds
• Day 2 - Close Grip Barbell Bench Press Supports - 2 Minute Holds (w/ Slingshot)
• Day 3 - Close Grip Barbell Bench Press Supports - 1 Minute Holds
• Day 3 - Close Grip Barbell Bench Press Supports With Belt Around Elbows - 1 Minute Holds
• Close Grip Bench Barbell Press Supports - Joint Unloading Technique

 

Dumbbell Bench Press Supports

• Dumbbell Bench Press Supports - How to Lock Out
• Day 1 - Dumbbell Bench Press Supports - 3 Minute Holds
• Day 2 - Dumbbell Bench Press Supports - 2 Minute Holds (w/ Fat Gripz)
• Day 3 - Dumbbell Bench Press Supports - 1 Minute Holds (w/ Fat Gripz)

 

Trap Bar Deadlift Holds

• Day 1 - Trap Bar Deadlift Holds - 3 Minute Holds
• Day 2 - Trap Bar Deadlift Holds - 2 Minute Holds
• Day 3 - Trap Bar Deadlift Holds - 1 Minute Holds
• Trap Bar Deadlift Holds - Joint Unloading Techniques

 

Front Squat Supports

• Day 1 - Front Squat Supports - 3 Minute Holds
• Day 2 - Front Squat Supports - 2 Minute Holds
• Day 3 - Front Squat Supports - 1 Minute Holds

 

Bottom Squat Thigh Supports

• Day 1 - Bottom Squat Thigh Supports - 3 Minute Holds
• Day 2 - Bottom Squat Thigh Supports - 2 Minute Holds (no rack)
• Day 3 - Bottom Squat Thigh Supports - 1 Minute Holds
• Bottom Squat Thigh Supports - Joint Unloading Technique

 

Overhead Press Supports

• Overhead Press Lockout Holds
• Overhead Press - Joint Unloading

 

Other Supports

• Push-Up Supports
• Standing Dumbbell Farmer Holds
• Dumbbell Shoulder Press Lockout Holds
• Handstand Supports
• One-Shoulder Barbell Holds
• Loaded Push-Up Supports

 

• Growth Hormone Finisher

 

 

Day 5 - Time-Volume Training and Loaded Carries

 

Time-Volume Training

• Flat Barbell Bench Press - 1/3 Range
• Incline Barbell Bench Press - 1/3 Range
• Barbell Bent-Over Rows - 1/4 Range
• Romanian Deadlifts - 1/4 Range

 

Loaded Carries

• Trap Bar Farmers Walks
• Trap Bar Farmers Walks - Forwards and Backwards
• Trap Bar Farmers Walks - Stop and Go
• Trap Bar Farmers Walks - Turning
• Very Heavy Trap Bar Farmers Walks - 645 lbs
• Heavy Dumbbell Farmers Walks
• Heavy Dumbbell/Kettlebell Farmers Walks
• Kettlebell Carry Variations
• One-Arm Dumbbell Farmers Walks
• EZ Curl Bar Farmers Walk
• EZ Curl Bar Zercher Carries
• In-Rack Heavy Yoke Carries
• Weight Plate Carries
• Slam Ball Shoulder Carries
• Everything Carries - 500 lbs

 

 

Day 6 - Heavy Lockout Partials

• Lockout Partial Squat
• Lockout Partial Squat - Bar Plus Dip Belt
• Flat Barbell Bench Press Lockouts
• Deadlift Lockouts
• Kneeling Trap Bar Deadlift Lockouts
• Front Squat Lockouts
• Incline Barbell Bench Press Lockouts
• One-Shoulder Barbell Squat Lockouts
• Seated Barbell Overhead Press Lockouts
• Stiff-Legged Deadlift Lockouts
• Slight Incline Barbell Bench Press Lockouts
• Weighted Chin-Up Lockouts

 

(Option) High-Rep, Lighter-Weight Lockout Partials

• Flat Dumbbell Bench Press
• Dumbbell Squats
• Bar Dips
• Kneeling Dumbbell Deadlifts

 

 

Phase 3 - Hyperplasia Training

Training designed to cause increases in muscle fiber number via fiber splitting and muscle satellite cell activation.

 

Back

• Dumbbell Pullovers
• Stiff-Arm Pushdowns
• Pull-Up Hang Holds
• One-Arm Cross-Body Cable Rows

 

Biceps

• Incline Dumbbell Curls
• Incline Barbell Curls
• Facing Away Cable Curls

 

Calves

• Standing Calf Raises
• Donkey Calf Raises
• Seated Calf Raises
• Dumbbell Seated Calf Raises

 

Chest

• Dumbbell Flyes
• Incline Dumbbell Flyes

 

Hamstrings

• Barbell Stiff-Legged Deadlifts
• Dumbbell Stiff-Legged Deadlifts
• Leg Curls
• Nordic Curls

 

Quadriceps

• Leg Extensions
• Bulgarian Split Squats
• Sissy Squats

 

Shoulders

• Dumbbell W Press Holds
• Barbell Military Press
• Leaning Dumbbell Laterals
• Cross-Body Cable Laterals
• Standing Dumbbell Y Flyes

 

Triceps

• Bodyweight Tricep Extensions
• Dumbbell French Curls
• Dumbbell Overhead Tricep Extensions
• Lying Tricep Extensions

 

 

Phase 4 - Nervous System Efficiency Training

Training to increase power and efficiency in your nervous system for increased strength, power and speed.

 

Day 1 - Single-Rep Cluster Training

• Flat Barbell Bench Press
• Sumo Deadlifts
• Anderson Squats
• Overhead Press

 

Day 2 - Contralateral Antagonist Neuromuscular Activation Training

• PUSH - One-Arm Dumbbell Bench Press and Iso-Rows for Chest
• PUSH - Dumbbell Shoulder Press and Iso-Chins for Shoulders
• PULL - One-Arm Dumbbell Rows and Iso-Press for Back
• PULL - One-Arm Dumbbell Rows and Iso-Pushdowns for Back
• SQUAT/LUNGE - Rear-Leg Focused Bulgarian Split Squats for Quadriceps and Hamstrings
• BICEPS/TRICEPS - Dumbbell Curls and Kickbacks

 

Day 2 - Alternative - Antagonistic Pre-Activation Training

• Flat Barbell Bench Press and Pendlay Rows for Chest and Back
• Barbell Curls and Pushdowns for Biceps and Triceps
• Overhead Press and Pull-Ups for Shoulders and Back
• Stiff-Legged Deadlifts and Anderson Squats for Hamstrings and Quads

 

Day 4 - Part 1 - Dynamic Effort Training

• Flat Barbell Bench Press
• Flat Barbell Bench Press with Chains
• Flat Barbell Bench Press with Bands
• Close Grip Bench Press
• Close Grip Bench Press with Bands
• Deadlifts
• Deadlifts with Bands
• Deadlifts with Diagonal Bands
• Overhead Press
• Overhead Press with Bands
• Overhead Press with Chains
• Anderson Squats
• Anderson Squats with Bands
• Front Squats with Bands
• Standing Calf Raises
• Standing Calf Raises with Bands

 

Day 4 - Part 2 - Mind-Muscle Connection Training - Hybrid Isometrics

• Rundown on How to Perform Hybrid Isometrics
• Back - Chest-Supported Barbell Row
• Back - Chest-Supported Dumbbell Row
• Back - Bent-Over Rows Against Rack Rails
• Chest - Bench Clenches
• Chest - Cable Cross-Overs
• Chest - Incline Cable Flyes
• Quadriceps - Barbell Leg Extensions Against Rack Rails
• Quadriceps - Leg Extensions
• Quadriceps - Dumbbell Leg Extensions
• Hamstrings - Bench-End Leg Curls
• Hamstrings - Leg Curls
• Shoulders - Lateral, Front or Rear Raises
• Biceps - Barbell Curls Against Rack Rails
• Triceps - Barbell Kickbacks Against Rack Rails
• Calves - Standing Calf Raises Against Rack Rails

 

Day 5 - Post-Activation Potentiation

• Flat Barbell Bench Press
• Deadlifts
• Overhead Press
• Squats