Amd Manual

Copyright © 2006 - 2009 The Diesel Crew, LLC. All Rights Reserved

http://www.AcceleratedMuscularDevelopment.com 1



Jim Smith, CSCS

Copyright 2006-2009 by Jim Smith The Diesel Crew, LLC

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Accelerated Muscular Development The Definitive 16 Week Guide Copyright © 2006-2009, The Diesel Crew, LLC All Rights Reserved. Published in the United States by: The Diesel Crew, LLC P.O. Box 806, Wyalusing, PA 18853 Tel: 607.857.8997 Email: [email protected] Websites: www.DieselCrew.com www.CombatCoreStrength.com Author: Jim Smith, CSCS, CFT, USAW Manufactured in the United States First Edition: January 2009



Disclaimer: You must get your physician’s approval before beginning this exercise program.

These recommendations are not medical guidelines but are for educational

purposes only. You must consult your physician prior to starting this program or

if you have any medical condition or injury that contraindicates physical activity.

This program is designed for healthy individuals 18 years and older only.

The information in this manual is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. The editors and

publishers advise readers to take full responsibility for their safety and know their

limits. Before practicing the exercises in this manual, be sure that your

equipment is well-maintained, and do not take risks beyond your level of

experience, aptitude, training and fitness. The exercises and dietary programs in

this book are not intended as a substitute for any exercise routine or treatment

or dietary regimen that may have been prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are

taking any medications, you must talk to your physician before starting any

exercise program, including Accelerated Muscular Development. If you

experience any lightheadedness, dizziness, or shortness of breath while

exercising, stop the movement and consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by

a certified personal trainer or certified strength and conditioning specialist.

Always ask for instruction and assistance when lifting. Don’t perform any

exercise without proper instruction. Always do a warm-up prior to strength

training and interval training.



You must have a complete physical examination if you are sedentary, if you have

high cholesterol, high blood pressure, or diabetes, if you are overweight, or if

you are over 30 years old. Please discuss all nutritional changes with your

physician or a registered dietician. If your physician recommends that you don’t

use Accelerated Muscular Development, please follow your doctor’s orders.

Copyright © 2006-2009 The Diesel Crew, LLC

Waiver and Release of Liability: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)

I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE

PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO

UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY

FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE,

THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES,

LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION

IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL

CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST THE DIESEL CREW, LLC, JIM SMITH AND JEDD JOHNSON,

THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR

OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE

EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL

CREW, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY

INJURIES, LOSSES OR DAMAGES.



My Story

I was always the small kid.

In fact, in high school I wrestled 98 lbs during my sophomore year. And I was

tall, around 5’10” at the time. This means I was beyond skinny. I always

looked up to the bigger guys on the wrestling team and wished that I was their

size.

I remember the wrestling coach used to open the weight room for us, but I had

no clue what to do. I would just go from machine to machine, trying to hit as

many reps as possible.

I can see it as clear as day, the first time I ever tried to bench with a barbell. I

couldn’t even do 95 lbs. I was crushed. I had never benched before and at the

time, I didn’t realize how weak I was.

I was determined to get stronger.

During the summer, I started lifting on my own to get stronger for the next

season. But again, I didn’t know what to do or where to start. So I ordered a

Charles Atlas home course, and read every muscle magazine like Ironman and

Flex. I trained every day and actually made a little progress. But I was always

tired and actually started hating lifting.

When school started back, I weighed a WHOPPING 115 lbs. Suffice it to say, I

struggled throughout the rest of my high school years trying to put on more

weight and to get stronger. I finished up my senior year wrestling at 125 at

probably 5’11”.



I remember feeling discouraged and hating the fact that I could never get

bigger.

These struggles actually lead to my obsession with learning how muscle was

built. I wanted to know what type of training would build muscle and how I

could get stronger.

After I become certified as a strength coach, I began to read every manual, go

to every seminar and network with all of the prominent coaches in the strength

and fitness field.

It was this diligence and desire to know everything I could about strength and

muscle development that allowed me to understand the most basic physiological

concepts.

The funny part is, once you understand these basic principles, developing a

program becomes easy. You just need to include the important factors and

make it comprehensive to ensure you make steady progress and you can

continue to train, long term, without injury.

That is how AMD was developed. I wanted to build a workout program that

included all the important components, such as a dynamic warm-up, activation,

mobility, the primary workout and finally, the rehab and cool-down.

This is the key.

Short workouts, done with high intensity, that cover all the bases. You no longer

have to spend hours in the gym doing endless sets of exercises to failure. And,



you will never have to rely on anyone else to create your programs for you. You

will now have the knowledge to make educated decisions on your program.

Thank you for purchasing AMD and I look forward to hearing about your great

progress.

Jim Smith

“Former Skinny Kid”

[email protected]



AMD Theory

The theory and development of the AMD system came from my frustration in the

fitness industry.

Every time I see a new workout posted online or a new manual released, I

quickly look to see if all of the essential pieces are included; the things that

should start and end the workout. But unfortunately, I rarely discover the

important and often overlooked components such as the SMR work, the dynamic

warm-up, the activation work or even some rehab considerations.

99% of the time, I only see the main workout and nothing else.

This is frustrating because as an active student of strength and fitness and

someone who really cares about people changing their lives, I always thought

that these “new” workout programs could be better.

This is how the idea for AMD got started.

I wanted to create a comprehensive, 30 minute system, done 3 times per week

that covered all of the bases, even the ones that were most often forgotten.



AMD Quick Reference Guide

I put this section into the manual because I wanted to

make it user friendly for all personality types. Some

lifters just want to get a new program and do it right

away and some want to read the entire manual and

learn the theory behind all of the components. So I

believe this section will satisfy everyone.

OPTION 1: I want to get started NOW! Jim, I just bought the program and I want to get started right away, where are

the printable workout sheets?

Step 1: Take your “before” pictures prior to starting the 12-16

week AMD program, or soon after.

Step 2: Read the AMD Quick Reference Guide included in your

downloaded .zip package (it should take you only a few minutes).

Step 3: Print out the 16 week workout program on page xxx and put

into a 3-ring binder.

Step 4: Print and review the AMD Quick Reference Guide and put it

in your 3-ring binder along with the workouts.

Step 5: Review the exercise indexes in AMD Quick Reference Guide

for AMD, ACS and CORE to understand how to perform each exercise in

the workout. To see an actual demonstration of each exercise go to

http://www.youtube.com/musclevip

Step 6: Watch the AMD Upper and Lower Body training videos.

Step 7: Go have a great workout!



OPTION 2: I want to learn the science

behind building muscle and strength! Jim, I want to learn how muscle is built and the science behind it. I am going to

take my “before” pics prior to starting the program and want to read through

each manual to get a better understanding of the AMD system.

Step 1: Take your “before” pictures prior to starting the 12-16

week AMD program.

Step 2: Print out AMD, ACS and Combat Core and put all pages into

separate (or the same with dividers) 3-ring binder(s).

Step 3: Read the AMD, ACS and Combat Core manuals to learn the

science behind building serious muscle and real strength. You will also

learn all of the components of a comprehensive strength program.

Step 4: Review and understand the AMD workout template.

Step 5: Print and review the AMD Quick Reference Guide to solidify

your knowledge.

Step 6: Review the exercise indexes in AMD Quick Reference Guide

for AMD, ACS and CORE to understand how to perform each exercise in

the workout. To see an actual demonstration of each exercise go to

http://www.youtube.com/musclevip

Step 7: Go have a great workout!



TABLE OF CONTENTS My Story .................................................................................................................... 6

AMD Theory ............................................................................................................... 9

AMD Quick Reference ................................................................................................ 10

Shocking Truth .......................................................................................................... 15

SECTION I: THE INTRODUCTION

How Muscle is Built ................................................................................................... 17

Hypertrophy .............................................................................................................. 17

The Overload Principle ............................................................................................... 17

Natural Anabolic Hormones ........................................................................................ 21

High Lactate Environment / Rest Periods ..................................................................... 23

Multi-Joint / Compound Movements ............................................................................ 24

Recovery .................................................................................................................. 24

Negative Stress Management (Distress) ....................................................................... 25

Ways to Reduce Cortisol ............................................................................................. 26

Nutrient Timing ......................................................................................................... 27

SECTION II: THE NUTRITION

Mass Building Nutrition ............................................................................................. 29

Nutritional Overview .................................................................................................. 29

How Many Calories do YOU Need? .............................................................................. 30

Determine Lean Body Mass ........................................................................................ 32

Determine Body Fat Percentage .................................................................................. 33

Determine Resting Metabolic Needs ............................................................................ 33

Determine Caloric Intake ............................................................................................ 34

Meal Frequency ......................................................................................................... 35

Pre-Workout / Post-Workout Shakes ........................................................................... 36

The Forgotten Nutrient .............................................................................................. 38

SECTION II: THE PROGRAM

The Program ............................................................................................................. 40

Undulating Periodization ............................................................................................. 40

Escalating Density Training ......................................................................................... 42

AMD Exercise Index ................................................................................................... 45

Why Combine UND and EDT? ..................................................................................... 47

Volume ..................................................................................................................... 48



Rest Periods .............................................................................................................. 49

Supplemental Worksets .............................................................................................. 49

AMD (EDT) Structure ................................................................................................. 50

AMD Basic Workout Template ..................................................................................... 54

AMD Workout Sequence ............................................................................................. 55

AMD Part I: ACS ....................................................................................................... 56

AMD Part II: AMD Warm-up ...................................................................................... 57

AMD Part III: AMD Workout ...................................................................................... 59

AMD Part IV: CORE Workout ..................................................................................... 60

AMD Part V: ACS ...................................................................................................... 61

Pulling it all Together ................................................................................................. 63

SECTION III: THE WORKOUT

Workout Phases ........................................................................................................ 65

16 Week Workout Phase Overview .............................................................................. 66

Individual Workout Volume ........................................................................................ 67

Pulling it all Together ................................................................................................. 69

SECTION IV: THE REFERENCES Frequently Asked Questions........................................................................................ 74

Scientific Studies ....................................................................................................... 77

References ................................................................................................................ 80

SECTION V: THE 16 WEEK PROGRAM

Phase I: The Foundation Phase.................................................................................. 86

Phase II: The Strength / Hypertrophy Phase ............................................................... 87

Phase III: The Strength / Power Phase ....................................................................... 89

Blank Workout Templates ......................................................................................... 104

SECTION VI: THE EXERCISE INDEX

Dynamic Warm-up ................................................................................................... 114

Upper: Chest .......................................................................................................... 145

Upper: Shoulders .................................................................................................... 155

Upper: Biceps ......................................................................................................... 164

Upper: Triceps ....................................................................................................... 170

Upper: Hands ......................................................................................................... 177

Upper: Back ........................................................................................................... 180

Lower: Legs ........................................................................................................... 191



WARNING

Shocking Truth Below



The Shocking Truth The one shocking secret the guru’s don’t want to tell you is…

If you want to gain muscle, lose weight and get ripped - it takes hard work.

They want you to believe there is a “secret” or an easy way out. I am here to

tell you anything worth achieving is worth working hard for. And you will have

to work hard if you want to build muscle and reach your goals.

You have to be serious about changing your life and you have to be consistent;

day in and day out. Consistency is the key.

The Accelerated Muscular Development system is unique in that it

provides you with:

the explanation of how muscle is built

the appropriate exercises and intensity required to build muscle

the step-by-step template to structure your workouts

the activation and warm-up exercises prior to your workout

the recovery steps you should take immediately after your workouts

the mobility and soft-tissue drills that can be done everyday, and

the knowledge to create your own workouts and training programs.

In this complete system, I will provide you with easy-to-follow templates and

simple visual explanations to complex ideas. This will give you the knowledge,

moving forward, to structure your own workouts. Most muscle building plans

provide you with the workouts, and that is it. They don’t give you the knowledge

and power you need to make your own decisions based on your individual needs.

If I teach you the how and why, you will be able to put together the “what”.

AMD is straight-forward, no BS and all content. I did not put any “fluff” into this

manual, because you don’t want it. You want results.



The Introduction Accelerated Muscular Development



How Muscle is Built There are many factors that go into a successful muscle building strategy, here

are the top three:

Weight Training

Nutrition

Recovery

Let’s look at each one individually.

Weight Training

Lifting weights at the right intensity, will elicit a muscle building effect. Not only

that, if the intensity is high enough, and periodized (cycled) appropriately, you

will not only build muscle size but also strength.

Skeletal muscle, which is responsible for movement and postural stabilization,

increases in size (cross-sectional increase of each muscle fiber which is called

hypertrophy) when a demand is imposed upon it, greater than its current

physical capacity. The demand in our case is resistance training. This is referred

to as the Overload Principle. The Overload Principle states progress is made if

we continue to stress our muscle beyond (greater) than “what they are used to”.

Scientific Study 1:

“The muscle is able to adapt by increasing the size and

amount of contractile proteins, which comprise the

myofibrils within each muscle fiber, leading to an

increase in the size of the individual muscle fibers and

their consequent force production.”

Russell, B., D. Motlagh,, and W. W. Ashley. Form

follows functions: how muscle shape is regulated

by work. Journal of Applied Physiology 88: 1127-

1132, 2000.



To develop strength and increase muscle size (hypertrophy), we must

incorporate the principle of progressive overload. To do this, you will have to

gradually increase the weights you lift as you get stronger and become

accustomed to various training intensities.

There are two types of hypertrophy.

Myofibrillar hypertrophy is an enlargement of the muscle fiber through an

increase in the number of the contractile proteins (actin and myosin) in the

myofibrils. If we increase the size of the myofibrils in each muscle fiber, we

increase our potential to develop tension and contract more intensely.

If fact, more tension equals more strength.

“The process of hypertrophy involves both an increase in the synthesis of the contractile

roteins actin and myosin…within the myofibril (myofibril hypertrophy) and an increase in

the number of myofibrils within a muscle fiber.” (32)

Muscle Fiber Composite



So the question is how do we create myofibrillar hypertrophy?

Myofibrillar hypertrophy, or the increase in the contractile region of the muscle

fiber, results from lifting heavy weights. The amount of weight we lift for a

particular exercise can also be defined as the intensity of the exercise.

We can define maximal intensity as our maximal strength. This is the maximum

amount of weight we can lift with good form in one all out effort, also referred to

as our one repetition max or 1RM. Myofibrillar hypertrophy typically occurs when

lifting weights above 80% of our 1RM. Which means if you deadlift 405 lbs, 325

lbs would be 80% of your 1RM.

We have now learned what it takes to get stronger by developing myofibril

hypertrophy. But you should know, increasing our strength does not necessarily

mean increasing our muscle size.

To put on muscle size we need to engage in higher volume movements with

moderate intensity loads (weight). This type of hypertrophy is called

sarcoplasmic hypertrophy.

Muscle Fiber Composite



Sarcoplasmic hypertrophy involves an increase in the volume of the non-

contractile muscle cell fluid in the muscle fiber (and surrounding the myofibril)

called the sarcoplasm. Sarcoplasmic hypertrophy is developed by lifting sub-

maximal weights, typically around 50-75% of your 1RM for more volume (reps x

sets).

This type of hypertrophy greatly increases muscle size, strengthens connective

tissues (tendons & ligaments) and builds a solid structural foundation.

Differences Between Sarcoplasmic & Myofibrillar Hypertrophy

But remember, increasing the size of the muscle does not always mean an

increase in physical strength. That is why we will use a combination of

intensities (ie. weight lifted) to target both myofibril hypertrophy and

sarcoplasmic hypertrophy.



Myofibril Hypertrophy

Sarcoplasmic Hypertrophy

Strength

Size

Unique sequencing of AMD

Other Weight Training Benefits

By lifting heavy weights, we will realize many other benefits that will help us

build more muscle, faster.

Lifting heavy weights elicits a powerful, natural release of anabolic (to build up)

hormones including; testosterone, growth hormone, insulin and IGF (Insulin-Like

Growth Factors). In fact, these hormones are responsible for muscle

“remodeling” and tissue growth.



For example, growth hormone (GH), delivered by the pituitary gland, is

responsible for:

improving adaptation to resistance training (SAID Principle)

developing skeletal muscle (increase in muscle size)

improving protein synthesis (increase in ability to utilize protein to build

muscle)

burning fat stores (improved lypolysis, see Scientific Study 2 below)

improving your immune system

Scientific Study 2:

Effects of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue

Malin Ottosson, Peter Lönnroth, Per Björntorp and Staffan Edén

Wallenberg Laboratory for Cardiovascular Research, Department of Physiology

“Thus, cortisol and GH have opposite effects on the basal lipolytic activity in human

adipose tissue in vitro as well as on the sensitivity to catecholamines, GH being the

lipolytic and cortisol the antilipolytic agent (we’ll talk about this more below).

The present findings are in agreement with in vivo observations.”

Scientific Study 3:

McCall, G.E., et al. (1999). Acute and chronic hormonal responses to resistance

training designed to promote muscle hypertrophy. Can J Appl Physiol.

24(1):96-107.

Results stated that resistance training increase GH levels, and GH promotes muscle

building.

Essentially, the more we can “trigger” a growth (anabolic) hormone response

with our training, the more muscle we can develop, the stronger we can become

and the more fat we will burn.



Strength training “triggers” a GH response, but you must train a specific way.

Increasing the weights we lift can also be stated as increasing our intensity or

progressive overload. We must always strive to make progress to accomplish

our muscle size and strength goals.

Let’s look at some of the other anabolic hormone “triggers”.

High Lactate Environment / Rest Periods

During intense exercise with short rest periods, lactic acid builds up in the

muscles being worked. It is a by-product of pyruvic acid, which is created when

stored glycogen (in the muscle, liver and whatever is available in the blood

stream) is used for energy. We can produce a high lactate environment by

taking very little rest between sets, for example utilizing strength training

supersets (ie. exercises done right after one another). A high lactic acid

environment will release more natural growth hormone. This is the key

principle for Charles Staley’s Escalated Density Training, which we will detail

below.

Scientific Study 4:

Hakkinen K and Pakarinen A. Acute hormonal responses to two different fatiguing heavy resistance protocols in male athletes. Journal of Applied Physiology 74: 882-887, 1993. Results indicated training that resulted in high lactic acid production, along with short rest intervals; trigger a significant growth hormone response.

Scientific Study 5:

Effects of rest duration between sets of resistance training on acute hormonal responses in trained women. Bottaro M, Martins B, Gentil P, Wagner D. This study investigated the acute hormonal response to three different rest periods between sets of a traditional lower body resistance training session in young women. Twelve healthy trained females (26.83+/-3.93 years) participated in the study. On three separate sessions of a lower body resistance exercise protocol, subjects were assigned in a random order a rest interval of 30s (P30), 60s (P60) or 120s (P120) between sets. The resistance exercise session consisted of four lower body exercises with three sets performed until contractile failure using 10-repetition maximum (RM) load. The GHauc



was greater for P30 than for both P60 and P120, however, there were no differences between P60 and P120. The Cauc were not different among protocols. Thus, the magnitude of acute GH responses in previously strength-trained women appears greater with a 30-s rest interval between sets compared to longer rest periods of 60- or 120-s.

Scientific Quote 6:

Kraemer, W.J., et al. (1990). Hormonal and growth-factor responses to heavy resistance exercise protocols. J Appl Physiol. 69(4):1442-1450. Results indicated that more lactic acid because of shorter rest periods, improves GH response to exercise.

Multi-Joint / Compound Movements

Engaging in multi-joint or compound, ground-based movements will create a

greater growth hormone response. Compound movements are exercises that

require the coordination of multiple muscle groups and engage multiple joints.

For example, squats, deadlifts and clean and press are examples of compound

exercises.

Scientific Study 7:

Fleck, S.J., and Kraemer, W.J. (2003). Designing resistance training programs (3rd ed.). Colorado Springs: Human Kinetics Publishers.

Results indicated compound movements produce greater levels of growth hormone.

Recovery

Engaging in restorative modalities between training sessions (ie. massage,

stretching, good nutrition, foam rolling), utilizing a post-workout shake and

getting plenty of sleep will also increase the secretion of the natural anabolic

hormones testosterone and GH. This makes your restoration strategies even

more important. Your whole body repairs itself during sleep and studies have

shown that significant amounts of GH are released during the 3rd and 4th stages

of REM sleep (77). We will talk about other important restoration strategies

below and in the Accelerated Corrective Strategies (ACS) manual.



Negative Stress Management (Distress)

In fact, all negative stress has an effect on your bodies’ ability to recover. It

doesn’t matter if you are talking about the stress of a hard day at work or you

are talking about the stress of a high intensity resistance training session. That

is why, if we want to optimize our training, we will place specific focus on

improving our recovery and eliminating the effects of distress.

Your body’s response to distress is to release a hormone called cortisol. Cortisol

has a negative affect on your ability to build muscle because it is catabolic (to

break down) in nature. Catabolism means muscle wasting or inhibiting muscle

building.

Cortisol is released by the adrenal gland and in high concentrations cortisol will

catabolize lean muscle and supportive soft-tissue for energy (breaking it down

into glucose and glycogen). It also hinders protein synthesis which is necessary

for building lean muscle.

Scientific Study 8:

Izquierdo, M., K Hakkinen, A. Anton, et al. Maximal strength and power, endurance performance, and serum hormones in middle-aged and elderly men. Medicine and Science in Sports Exercise 33 (9): 1577-1587, 2001. “In terms of hypertrophy, an increase in cortisol is related to an increased rate of protein catabolism. Therefore, cortisol breaks down muscle proteins, inhibiting skeletal muscle hypertrophy.”

For our strength training program, we will be inducing a lot of distress by

manipulating variables of our workout; varying intensity, varying volume,

shortening our rest periods for our supplemental exercises and engaging in

multi-joint (compound) movements.



Because of this, it becomes imperative that we introduce ways to reduce stress

and aid in our body’s ability to recover between workouts, if we want to build

AND maintain lean muscle mass.

Ways to Reduce Cortisol

engage in short workouts (the underlying principle of AMD)

a good daily nutrition / supplementation

a good pre and post-workout nutrition

reduce your daily stressors (work, kids, commute)

get lots of uninterrupted sleep

include comprehensive restoration strategies (massage, stretching, good

nutrition, foam rolling, ACS manual)

As you can see, your levels of cortisol are directly related to your ability to

recover between strength training sessions and retain lean muscle. If your

cortisol levels are high, you ability to recover and build muscle will suffer.

What are the comprehensive restoration strategies?

Forms of Recovery / Restoration

meditation

sauna

contrast baths

pool / swimming

mobility exercises

activation exercises

SMR, massages, foam rollers, the Stick, LaX / tennis ball

static, dynamic, ballistic and PNF stretching



We will discuss SMR, mobility and activation exercises in the Accelerative

Corrective Strategies manual. We will also show you how to implement these

tactics into the AMD program template below. If you incorporate these

restoration strategies into a comprehensive protocol you will recover faster and

be ready for the next training session. Not only ready, but be able to give 110%

during the session.

Nutrient Timing

To further improve our anabolic hormone response we will utilize a pre-workout

and post-workout shake containing a balance of quick absorbing carbohydrates

and protein. See Muscle Building Nutrition section below.



The Nutrition Accelerated Muscular Development

Section contributed by

John Alvino, Men’s Fitness Nutritional Expert



Muscle Building Nutrition If you are going to be successful in your muscle building journey, you need to

pay attention to your daily nutrition. To be able to monitor your diet better, you

should record your daily food intake in a food journal (these are provided to you

on page 25 in AMD Muscle Building Meal Plans). Start by writing down all of

your daily food intake in a journal. You’ll be surprised to find out what you’re

actually eating (or not eating) in an entire day. Save this food journal so we can

refer to it if needed. Before we get into the good stuff, we need a quick

nutritional overview.

Nutritional Overview

The three primary macronutrients are protein, carbohydrates and fats.

Macronutrients are responsible for our energy, growth and metabolism. Here’s a

quick summary of each macronutrient:

Proteins

Proteins are essential for muscle building, tissue repair, maintenance of lean

muscle mass, hormone regulation and for many (other) bodily functions.

Proteins are made up of 22 essential (not made by the body) and non-essential

(made by the body) amino acids. See chart on page 15 of the AMD Meal Plans

for protein options.

Protein Overview

Calories: 4 calories per gram

AMD Total Daily Protein Recommendations: 30%

Carbohydrates

Carbohydrates are the bodies’ main source of fuel and are responsible for

providing energy for muscles and organs (proteins and fats also provide energy

when carbohydrates are missing, but are less efficient). Additionally, most



recommended carbohydrates (see chart on page 17) provide essential fiber

which help keep insulin levels in check. This allows you to gain massive amounts

of muscle without the risk of a simultaneous gain in undesirable body fat.

Carbohydrate Overview


AMD Total Daily Carbohydrate Recommendations: 50%

Fats

Good, healthy fats are essential for optimal health and massive results. The

right types of fats help to slow the digestion and absorption of the carbohydrates

in your diet. In this way, beneficial fats act similarly to fiber to help control blood

sugar and insulin. For a list of beneficial fats, see chart below.

Fats Overview


AMD Total Daily Fats Recommendations: 20%

How Many Calories Do YOU Need?

Now I will explain to you a simple (yet very accurate) method to determine how

many calories you should be consuming daily. Once you determine how many

calories you should be eating, you can use the appropriate meal plan template

for YOUR needs in AMD-Mass Building Meal Plans. While following these

guidelines you will be able build muscle at the fastest rate possible. Let’s get

started.

STEP 1: Determining Lean Body Mass

I’ve included a chart that only requires you to take a measurement of your waist

(for men) or your hips (for women) and to weigh yourself. I’ll include more

simple instructions on how to use this chart with the chart itself. Once you plug

in these numbers and determine what your body fat percentage is, we can then

determine what your lean body mass is.



45

40

35

30

25

32 1072

120

40

30

25

20

15

10

6

140

160

180

200

220

240

260

70

68

66

64

62

60

58

56

14

16

22

26

30

34

36

42

34

36

38

40

42

Hips(inches)

Height(inches) Body Weight

(pounds)

Percent Fat

Percent Fat

FOR WOMEN 1. Determine your standing height in inches (no shoes). 2. Measure hips at widest point in inches. 3. On the chart below, draw a line from hip measurement to height measurement. 4. Your estimated body fat percentage is the point where the line crosses the middle scale.

FOR MEN 1. Determine weight in pounds.

2. Measure waist at widest point

in inches. 3. On the chart below, draw a

line from body weight to waist measurement.

4. Your estimated body fat

percentage is the point where the line crosses the middle scale.

Waist (Inches)

Percent (Fat)

Body Weight

(Pounds)

Height (Inches

Percent Fat Hips

(Inches



For example, an individual weighing 200 pounds who discovers his body fat to be

15% would have 85% lean weight. Thus, this 200 pounder would have 30

pounds of fat weight and 170 lb lean body mass. Before we continue, let's use

this individual as an example. Since he is currently at a bodyweight of 200 lbs, I

would take 200 and multiply it by 15% (his body fat percentage).

200 x .15 = 30 lbs of fat

30 lbs represents how many pounds of fat he is carrying.

Next I would subtract 30 from the total body weight to get his lean body mass in

pounds.

200-30 = 170 lean muscle

170 represents his lean body weight.

STEP 2: Determine Resting Metabolic Needs

Now that we have established what your lean body weight is, take that number

and multiply by 10. Staying with the same example as above, multiply 170 (his

LBM) times 10.

170 X 10 = 1700 calories (at rest)

This individual would require 1700 calories at complete rest. This number is

what I call Resting Metabolic Needs or RMN, which is the total number of calories

to support muscle mass and to provide the necessary fuel for organs and bodily



functions. Write this number down for yourself, we will need it before moving on

to the next step.

Step 3: Determine Caloric Intake

In addition to establishing your RMN, the minimum amount of calories to sustain

life, we now need to set caloric estimates to accommodate for your activity level.

The truth is, to a large degree, that has everyone unique calorie requirements.

Besides the obvious factors, things to consider are lifestyle, stress levels,

hormonal profile, fat burning efficiency, training volume and intensity, to name a

few. To try and calculate all factors into an uncomplicated equation is

impossible. I have found that by using this formula, you will get a great caloric

starting point, and can make simple adjustments if needed from that point.

Now take your RMN and add to it the necessary number of calories based on

your training requirements and lifestyle.

For the hard gainer- (RMN X 1.6) + RMN

For the extremely active- (RMN X 1.2) + RMN

For the very active- (RMN X 1) + RMN

For the moderately active- (RMN X. 8) + RMN



Hard Gainer:

This is someone born without any genetic “gifts” which enable them to

pack on muscle mass, trains intensely with weights and seems to over

train easily, or someone who has an extremely difficult time gaining

muscular weight.

Extremely Active:

This is someone who works a physical job and trains intensely 4 or more

times per week.

Very Active:

This is someone who works a physical job and works out 3 times per

week, or works an easy job and trains 4 or more times per week.

Moderately Active:

This is someone who has an easy job and trains 3 times per week.

Staying with the same example, we have already determined that his RMN is

1700 calories. Let’s assume he has an extremely active activity factor. Take his

RMN, which is 1700 and multiply by 1.2.

1700 X 1.2 = 2040

Next, take 2040 and add it to your RMR, which is 1700.

2040 + 1700 = 3740 total calories



This number will represent your ideal starting daily caloric intake. Note that this

caloric level is just an initial number. Many of you will have to increase your

calories from this baseline to gain appreciable amounts of muscle mass.

Now that you know how many calories to eat every day, we need to put it all

together into a serious mass building nutritional program.

Meal Frequency

Aside from caloric intake, meal frequency is the most important factor in diet

design. An effective mass-producing nutrition plan should consist of 5-7 daily

meals. These meals should be eaten every 2 – 3 hours every day.

For Example:

Meal 1: 7:00 am

Meal 2: 9:30 am

Meal 3: 12:00 pm

Meal 4: 2:30 pm

Meal 5: 4:30-5:00 pm (Pre-Workout Meal)

Training

Meal 6: 7:30 pm (Post- Workout Meal)

Meal 7: 9:00 pm (optional)

Pre and Post-Workout Shakes

To further improve our anabolic hormone (GH) response we will utilize a pre-

workout and post-workout shake containing a balance of fast absorbing

carbohydrates and protein.



Sample Pre-Workout Shake:

Benefits

Aids in preserving lean muscle (ie. inhibiting catabolism, muscle

breakdown and promoting anabolism, ie. muscle building), improves

protein synthesis and provides energy throughout the workout.

Sample Pre-Workout Shake:

15 g Whey Protein

30 g Waxy Maize

Scientific Study 9:

Effect of a pre-exercise energy supplement on the acute hormonal response to resistance exercise.Hoffman JR, Ratamess NA, Ross R, Shanklin M, Kang J, Faigenbaum AD. “The effect of a pre-exercise energy sport drink on the acute hormonal response to resistance exercise was examined in eight experienced resistance trained men. Subjects were randomly provided either a placebo (P: maltodextrin) or the supplement (S: combination of branched chain amino acids, creatine, taurine, caffeine, and glucuronolactone). Subjects performed 6 sets of no more than 10 repetitions of the squat exercise at 75% of their 1 repetition maximum (1RM) with 2 minutes of rest between sets. Results suggest that a pre-exercise energy S consumed 10 minutes before resistance exercise can enhance acute exercise performance by increasing the number of repetitions performed and the total volume of exercise. The enhanced exercise performance resulted in a significantly greater increase in both growth hormone and insulin concentrations, indicating an augmented anabolic hormone response to this pre-exercises.”

Sample Post-Workout Shake:

Benefits

Aids in restoration of depleted glycogen (energy) stores (in the muscle

and from the blood stream), increases insulin in the blood which

accelerates the uptake of nutrients into the muscle tissue quicker,



decreases recovery time, decreases post-workout soreness and increases

growth hormone levels.

Sample Post-Workout Shake:

40 g Whey Protein

80 g Waxy Maize

5 g Creatine Monohydrate (optional)

On training days you can take out one of your regular meals in the AMD-Mass

Building Meal plans guide and use a post workout shake. On non-training days,

simply follow the meal plans.

Here is the formula I have found to work best for an effective post-workout

shake.

Lean* Bodyweight X .50 = grams of carbohydrates

Lean Bodyweight X .25 = grams of whey protein

*Lean bodyweight is determined with chart above on page 23.

Post-workout calculation example:

200 lb lifter who has 15% body fat

200 x .15 = 30 lbs of fat

200 – 30 = 170 lbs of lean muscle

170 x .50 = 85 grams of post workout carbohydrates

170 x .25 = 42.5 grams of post workout protein



The Forgotten Nutrient

In my experience, the one nutrient that is neglected in the majority of muscle

building diets is WATER! Muscle tissue is made up of approximately 70% water.

Water is involved in almost every metabolic process and muscle building is no

exception. Here is a simple formula to determine how much water you should

consume daily.

Your total bodyweight x .6 = how many ounces of water you should consume

daily.

For example, if you weigh 200 pounds:

200 x .6 = 120 ounces of water per day

This is a minimal recommendation. Feel free to drink more if necessary.

Don’t forget to refer to the AMD-Mass Building Meal Plans for your actual diet

templates. Now eat big!

Other Nutritional Resources

USDA National Nutrient Database http://www.nal.usda.gov/fnic/foodcomp/search/

Nutrition Data

Another amazing nutritional resource is the Nutrition Data website: http://www.nutritiondata.com/



The Program Accelerated Muscular Development



The AMD Program

Let’s discuss the structure of the Accelerated Muscular Development system.

The base program combines two proven training protocols; undulating

periodization (UND) and escalated density training (EDT).

The Undulating Periodization Model (Some parts excerpted from Chaos Training, Jim Smith)

Alwyn Cosgrove defines undulating periodization (UND) as a training program

where the variables (volume, intensity and tempo) change with each successive

workout.

Undulating Periodization Wave Model

The principle of the UND states that when the volume and intensity is changed

for each progressive workout, your body will continue to progress to this ever-

changing stimulus. Therefore it will always be in a state of adaptation.

Undulating periodization will rarely allow the lifter to hit a training plateau.



Also, multiple strength training adaptations (myofibrillar and sarcoplasmic

hypertrophy) can be targeted utilizing undulating periodization. By changing the

volumes and intensities for each workout, strength, power and muscle size can

be built.

Higher loads, fewer reps will target strength and power

Moderate loads, higher reps will target muscle size

For the Accelerated Muscular Development training template, we will use

undulating periodization for our primary exercises.

Our primary exercises will be defined as the following:

AMD Primary Exercises

PRIMARY EXERCISES

Upper Body Lower Body Flat Bench Press Deadlifts

Close Grip Bench Press Back Squats

Incline Bench Press Front Squats

Clean & Press Box Squats

Standing Military Press Good Mornings

Weighted Pull-ups



Escalated Density Training (EDT) (Excerpted from Chaos Training, Jim Smith)

The Escalated Density Training model, or EDT, was created by Charles Staley. It

develops a high level of conditioning, muscular endurance and lean muscle mass

in a VERY SHORT AMOUNT OF TIME.

It is geared toward producing quick, explosive results with short,

intense workouts. We will use this to our advantage to help us reach our

goals.

The structure of EDT utilizes training blocks (Staley calls these PR Zones) lasting

15-20 minutes, followed by 5-10 minute rest periods between each block. In

each block, two non-competing (or antagonistic) exercises are performed in an

alternative superset.

We will start the foundation of our 16 week program using two PR training zones

of 5-10 minutes each, with two minutes rest periods in between. When you start

the program, your two supplemental EDT sessions will both be 5 minutes. As

you progress through the 16 week program, we will increase both to 8 minutes.

Later on, you can manipulate these training blocks by increasing the time and

the rest period to suit your needs and goals.

The exercises are chosen by targeting opposing muscle groups, or antagonistic

pairings. These pairings create a superset of reverse movement patterns or non-

competing movements. This will allow for recovery during the opposing set.

You don’t want to do a deadlift followed by a squat, because they both utilize the

same muscle groups. But a deadlift, followed by a pull-up or military press

would be a suitable choice.



The goal is to increase the volume (sets x reps) that you can do within each 5-10

minute training block. You have a goal and you strive to meet or exceed that

goal within the 5-10 minutes. If you meet and exceed your goal you should

increase the load slightly, i.e. +2.5-5% for each exercise during the

workout or during the next similar workout. Then a new volume target is set for

the 5-10 minute training block. For example, if your EDT superset pairs RDL’s

and pull-ups, you can set a goal number of reps for each exercise and use that

as your target within the time limit.

Important Note:

When you first begin a training block, the initial load for each exercise should be

right around your 10-12 RM for that exercise and you do NOT want to take the

first set to failure. This is to ensure that you can complete the total time of the

training block without reaching ultimate failure. But, as stated above, do not

pick a weight that is too light, or you’ll end up being able to do endless reps

without fatigue.

EDT Example:

Here is an example of an EDT training block, using db bench press and seated

cable rows. You will pick a weight for db bench press and seated cable rows

that you can normally do 12 times. But for the first set of each you will only do

8-10 reps, ie. keep some in the tank. You will alternate back and forth between

exercises with little to no rest until you reach the 5 minute (10 minutes as you

advance) mark. Note, in the example below the elapsed time is estimated as a

reference for you. You are only concerned with getting as many good reps

within the time limit as possible.



Potential 5 Minute EDT Example

Db Bench / Seated Rows

If you are able to do 10 or more reps on your second set with either exercise,

the weight you picked is too light and you should increase the weight slightly.

As you fatigue, the reps you are able to complete diminish rapidly. The goal is to

hit each rep with good form. Once the form breaks down, switch to the

alternate exercise.

You can change the supplemental exercises you perform, or keep them the same

for a 3 week period. But make sure you switch them at least every 4th week.

Also monitor the amount of weight you are using for each exercise. If you keep

them the same for the 3 week period, you notice you will be able to complete

more and more reps within the PR Zone because you will be adapting to the

volume, intensity and high levels of lactic acid. If that is the case, increase the

weights lifted by+2.5-5% of the total load.

For AMD, we will use EDT for our supplemental exercises. We will incorporate

our supplemental exercises immediately following our primary exercises in our

training template. Below you will find a list off the AMD supplemental exercises.

You will also find these in the AMD Quick Reference Guide.

Db Bench

Press

(reps)

Seated

Rows

(reps)

Elapsed

Time

(min)

10 10 0

8 7 55 sec

6 7 115 sec

4 6 190 sec

4 5 250 sec

3 5 300 sec / 5 min



AMD - Accelerated Muscular Development Exercise Guide

WARM-UP UPPER UPPER

Exerccyle - general CHEST GRIP

Treadmill - general Push-ups Hex Holds

Concept II - general BTR Push-ups Blockweight Holds

Hindu Push-ups Plate Pinch

Bear Complex BTR Hindu Push-ups 2 Hand Pinch

Military Press Flat Barbell Bench Press

Back Squat Close Grip Barbell Bench Press SHOULDERS

Military Press DB Flat Bench Press Barbell Military Press

Front Squat DB Flat Bench Press - Neutral DB Military Press

REPEAT Incline Barbell Bench Press DB Military Press - "Y"

Incline DB Bench Press DB Military Press - Neutral

Elastic Band - Quick 5 Incline DB Bench Press - Neutral Seated DB Military Press

Band Circuit - Squats DB Floor Press Seated DB Military Press - "Y"

Band Circuit - Chest Press Seated DB Military Press - Neutral

Band Circuit - Side Laterals BACK One Arm DB Military Press

Band Circuit - Front Laterals Pull-ups One Arm DB Clean & Press

Band Circuit - Military Press Chin-ups Barbell Shrugs

Band Circuit - RDL's Narrow Grip Pull-ups DB Shrugs

Band Circuit - Curls Barbell Bent Over Rows Plate Front Raises

Band Circuit - Bent Over Rows T-bar Rows DB Front Laterals - Neutral

DB Bent Over Rows-Version 1 Alternating Front Laterals

General DB Bent Over Rows-Version 2 DB Side Laterals

Leg Swings DB Rows Posterior DB Flyes

Inch Worms Seated Cable Rows

Inch Worm Striders Inverted Rows LOWER

Inch Worm Striders with Rotation Inverted Chins LEGS

Jumping Jacks Straight Arm Pull Downs Full Back Squats

Seal Jumps BTR Straight Arm Pull Downs Full Front Squats

Jump Roping Wide Grip Lat Pull Downs Box Squats

Bodyweight Squats Narrow Grip Lat Pull Downs Sumo Deadlifts

Reach, Roll and Lift Underhand Lat Pull Downs Conventional Deadlifts

Quadraped Extension + Rotation Reverse Hypers Romanian Deadlifts

Lunge and Reach Back Extensions Sumo Romanian Deadlifts

Tin Man DB Romanian Deadlifts

High Hurdles ARMS Good Mornings

Arm Swings / Circles BICEPS Snatch Grip Deadlifts

Levator Scapulae Stretch Chin-ups Zercher Squats

Body Circles Barbell Curls Glute Ham Raises (GHR)

Bodyweight Military Press Reverse Barbell Curls Leg Press

Band / Stick Dislocates EZ Curls Goblet Squats

Pec Wall Stretches Reverse EZ Curls DB Front Squats

Plate Halos DB Curls DB Swings

Hindu Push-ups Hammer Grip DB Curls Kettlebell Swings

Banded Good Mornings Alternating DB Curls Cable Pullthroughs



Banded Good Mornings w/ Iron Cross Cable Curls Lunges

Seated DB Clean with Ext. Rotation Rope Cable Curls Lunges with DB's

Plate Pushes Overhead Plate Lunges

Prowler Pushes TRICEPS Backward Lunges from Deficit - 1

Sled Dragging Forward Close Grip Barbell Bench Press Backward Lunges from Deficit - 2

Sled Dragging Backward DB Floor Press Bulgarian Split Squats

Tates One Leg Squats to Box

Incline Tates Step-ups

Crush Flat Press - Version 1 Step-ups with DB's

Crush Flat Press - Version 2 Reverse Hypers

Crush Incline Press - Version 1 Back Extensions

Crush Incline Press - Version 2

JM Press

Dips

Band Tricep Extension

Plate Tricep Extension



Why Combine UND and EDT?

Why did I combine UND and EDT? Utilizing both protocols will allow us to reach

our goals of building muscle and building strength.

Benefits of the AMD Training System

Remember, as we learned earlier, facilitating a greater

natural release of anabolic hormones will build muscle fast!

In Summary

Let’s review the workout template structure as we know it so far.

Step 1

Step 2

Sequence of Primary and Supplemental Exercises

within the AMD Training System

AMD Primary Exercises (UND)

Supplemental (EDT)


AMD Supplemental (EDT)

UND Undulating Periodization

Multi-joint, compound exercises

High intensity, variable volume

EDT Escalated Density Training

High lactate acid environment

Minimal rest

Powerful Anabolic Hormone Response More Strength More Muscle Size



Volume

Primary Worksets

Again, for our primary exercise we will use undulating periodization. This means

we will fluctuate between various rep schemes for each workout.

Volume Schemes

The optimal sets x reps scheme, depending on your goals, are listed in the

following table.

Optimal Target Sets x Reps Scheme

Our goals are to build muscle, build strength and build power. So in our

undulating periodization protocol for our primary exercises we will vary our sets x

reps per workout in the following structure.

4 sets of 6 reps (power)

3-4 sets of 8 reps (strength) 3-4 sets of 12 reps (muscle size)

Note: As we progress through the program, we will manipulate these variables

further to ensure we do not hit a plateau in our training.

Endurance Hypertrophy (Muscle Size) Strength Max Effort Power

(Explosive) Sets 3-6 3-5 3-5 1-5 3-5

Reps 12-15 8-12 4-6 1-3 4-7

Rest 30-60 sec 60-90 sec 120-180 sec 5 + min 3 + min



Rest Periods

As discussed, modification of rest periods between sets will allow you to

metabolically (restoration of energy sources) recover and also force a powerful

GH response. Here are some general guidelines.

Goal Rest Period

Between Sets

Power 3-5 minutes

Strength 3-5 minutes

Hypertrophy /Endurance 30-90 seconds

Reactive Means Full Recovery

General Guidelines for Rest Periods

The above table provides some general guidelines for rest periods. We will use a

more aggressive rest period model for our primary exercises, more in-line

with our goals (muscle building, GH response).

90 seconds (partial metabolic recovery)

120 seconds (partial metabolic recovery) 180 seconds (partial-full metabolic recovery)

Supplemental Worksets

The underlying principle of EDT dictates little to no rest between non-competing

exercises. This means during our 5-8 minute training zones, we will move

quickly between exercises, back and forth. After our first training zone we will

rest 2-3 minutes prior to the second (and final) training zone. The goal is to get

as many reps and as many sets as possible within this pre-set time span. We

will progress to an 8 minute training block as we become accustomed to the



volume and lactic acid levels. For AMD, we will use two training blocks

immediately after our primary worksets.

Training Zone 1

2a) EDT Supplemental Exercise 1

2b) EDT Supplemental Exercise 2

Rest 2-3 minutes

Training Zone 2



Our training template now looks like this:

Step 1

Step 2

Volume for the Primary and Supplemental

Exercises within the AMD Training System


Supplemental (EDT)

Volume UND – See page 48

EDT – 5-8 min, AMAP*

*AMAP – As Many As Possible



Back and forth with no rest for 5 minutes




AMD (EDT) Structure

After our primary worksets, we will move to our two supplemental EDT zones.

These supplemental EDT training zones will target reverse movements patterns

or non-competing exercises done in an alternating, superset fashion.

For example:

If we are performing an upper body focused training session:

Our two EDT supplemental training sets, which include 4 exercises, could include

exercises that target the chest, back or arms:

If we are performing a lower body focused training session:


exercises that target the legs, back or shoulders:


UPPER


UPPER

CHEST BACK ARMS


LOWER



And finally, if we are performing a full body (as with our 4 week foundational

strength workouts) focused training session:


exercises that target the chest, back, legs, arms or shoulders (ie. full body):


LOWER

LEGS BACK

SHOULDERS


FULL BODY


FULL BODY

CHEST BACK LEGS ARMS

SHOULDERS



AMD Basic Workout Template

I will now show you how Combat Core (CORE) and Accelerated Corrective

Strategies (ACS) fit into our program.

The Base AMD Structure

You can see that we’ll use the exercises from ACS to start and end our session

for each training day. You can also see that our core training (CORE) exercises

will be done immediately following our primary and supplemental exercises.

One final piece is missing. In this manual, I have inserted a section for warming

up. In this section you find not only the reasons why you should warm-up, but

also a bunch of exercises you can use for your general warm-up. We initiate this

general, dynamic warm-up following the ACS exercises at the start of the

session.


Supplemental (EDT)

ACS

ACS

CORE



The Complete AMD Training Template

The Complete AMD Template

Now we have the complete structure for the AMD program. This base structure

should form the basis of all your training sessions, to ensure they are

comprehensive and complete.

AMD Dynamic Warm-up

Primary Exercises (UND) Supplemental (EDT)

ACS

ACS

CORE



Let’s look at the goals of each section in the AMD template. You will see the

goals of each color coded section on the right.

ACS

AMD Warm-up

AMD Workout CORE

ACS

Key ACS – Accelerated Corrective Strategies

AMD – Accelerated Muscular Development

CORE – Combat Core Strength

UND – Undulated Periodization

EDT – Escalated Density Training

SMR – Self-Myofascial Release

There it is; the complete workout template. Very simple and it flows easily from

one section to the next. Following the template, you can plug in any exercises

you want and design your own workouts, quickly and easily.

Let’s look at each section individually to gain a greater understanding of the goal

of each component.

SMR

Mobilize

Activate

Dynamic Warm-up

Primary (UND)

Supplemental (EDT)

Core Strength

Rehab

Mobilize

Activate

Part I

Part II

Part III

Part IV

Part V

AMD Workout Structure AMD Workout Goals for

Each Section



AMD Workout Sequence

Parts I: ACS (5-10 minutes)

The Accelerated Corrective Strategies (ACS) manual provides a guide for:

improving your fluidity of movement

activating the muscles that have been shut down or “inhibited”

rehabbing current injuries and preventing new injuries

improving soft-tissue quality and extensibility, and

increasing the mobility in joints that have become immobile.

There are 3 distinct sections in the ACS manual.

Self Myofascial Release (SMR): Full body foam roller routine

Mobility: Mobility movements for the hips and shoulders

Activation: Activation exercises for the shoulder, gluteals and quadriceps

We will use the exercises from the ACS manual to start and finish our

workout. Ideally, you will do these exercises for 5-10 minutes, depending upon

how sore you are, how long you’ve been following the program or what you

need individually to prepare and recover. Recover from previous training

sessions or from bad posture throughout the day, ie. sitting at the computer.

You will start with the foam rolling exercises and progress into a few select

exercises to improve your mobility and finally finishing with specific activation

exercises targeting a weakness or whatever muscle groups you will be using

during the workout. For example, if you are doing a lower body workout, do the

foam roller movements, hip mobility and then some glute or quad activation

exercises, or do BOTH. As I said, it is an individual thing. You may need more



warm-up and activation prior to working out. You can extend this period to

include more exercises. At the end of the workout, different exercises from ACS

can be chosen to finish the session to target weaknesses and/or rehab an

existing injury.

Volume of ACS Movements

Self Myofascial Release (SMR): 30-60 seconds per targeted area

Mobility Exercises: 2-3 sets of 8-12 reps

Activation Exercises: 2 sets of 8-12 reps

Most of your ACS movements (and your AMD dynamic warm-up) should be done

in bare feet to improve your ankle mobility and the reactive properties of the

foot.

Part II: AMD – Warm-up (5 minutes)

In Part II of the template, you will be engaging in the dynamic warm-up from

the AMD manual. This section will be used to start preparing our central nervous

system (CNS) for the upcoming demands of the workout and it will incorporate

dynamic, large range of motion (ROM) movements. There are two types of

warm-up, general and specific. General warm-up is a full body, overall warm-up

that gets your body temperature up and gets you ready to workout. A specific

warm-up targets the muscle groups that you plan on working for that training

session. For example, if you are benching for the session a general warm-up

would be the bear complex followed by the specific warm-up of push-ups. This

preparation will build upon the activation exercises you just completed in the first

section.



The following movements can be included in your general dynamic

warm-up:

various bodyweight calisthenics

jogging, skipping, cradle walks, high hurdles

circuits or complexes; elastic bands, barbells, bodyweight, dumbbells,

kettlebells

treadmill / exercise bike / elliptical for time

sled / prowler pushing / dragging

The following movements can be included in your specific dynamic

warm-up:

light worksets of the actual or similar exercises you will doing for the

workout

exercises that target reverse movements, ie. if you are performing a

bench press, a reverse movement would be a bent-over row

Benefits of a Thorough, Dynamic Warm-up

increased core, joint, tissue temperature

increased blood flow

CNS excitement

muscle fiber / motor unit activation and recruitment

increased heart rate

increased metabolism

improved extensibility of soft-tissue

Like the ACS movements, some exercises in your dynamic warm-up can also be

done in bare feet.



Volume of Warm-up Exercises

Warm-up Exercises: 2-3 sets 8-12 reps, or

Various volumes can be done if you need more warm-up due to a long

day of sitting at the computer / couch or you are still sore from the last

training session.

Part III: AMD – Workout (15-25 minutes)

In Part III we will finally discuss the sequence of the primary and supplemental

work sets.

The sequence for the workout will be the following:

1) UND Primary Exercise

2a) (Training Block 1) EDT Supplemental Exercise 1

2b) (Training Block 1) EDT Supplemental Exercise 2

3a) (Training Block 2) EDT Supplemental Exercise 3

3b) (Training Block 3) EDT Supplemental Exercise 4

Primary / Supplemental Workset Volume

Again, for our primary exercise we will use undulating periodization (UND) and

Escalated Density Training (EDT) for our supplemental exercises.

Volume Schemes for Primary (UND) Workouts

(also on page 48, repeated here for your convenience)

4 sets of 6 reps (power)

3-4 sets of 8 reps (strength) 3-4 sets of 12 reps (muscle size)



Rest Period Schemes for Primary (UND) Workouts

(also on page 49, repeated here for your convenience)

90 seconds (partial metabolic recovery) 120 seconds (partial metabolic recovery)

180 seconds (partial-full metabolic recovery)

AMD Rest Period Guidelines

Volume Schemes for Supplemental (EDT) Workouts

(also on page 49-50 repeated here for your convenience)

Training Zone 1



Rest 2-3 minutes

Training Zone 2



Part IV: CORE – Workout (5 minutes)

For Part IV of the AMD template you will utilize any of the core exercises from

the Combat Core manual. Pick any exercise and perform it for any of the

volumes schemes below. The manual is broken up into beginner, advanced and

elite core exercises. Utilize the exercises from the level that best fits your

current strength levels.





Volume of Core Exercises

Dependent upon your current training state, choose one of the following rep

schemes. If you are tired, choose less volume. If you still feel strong at the end

of the workout, choose a higher rep scheme and if you feel tired or run down,

chose a lower volume scheme.

Volume Scheme 1 – 2 sets x 20 reps




Part V: ACS (5-10 minutes)

Part V is exactly like Part I. Use exercises in the ACS manual to rehab an injury,

activate a weakness, work on mobility or just do some static stretching.

Whatever you need to work on, you should do it here, before you leave the gym.

Some general guidelines:

If you are still too tight, work on your mobility and flexibility

If you have a shoulder issue, engage more shoulder activating / rehab

exercises

If you are still really sore from the last workout, do some more foam roller

Don’t forget your post-workout protein and carbohydrate workout

shake!

What to Do Between Workouts?

In between workouts you will be engaging in restoration modalities in order to

eliminate muscle soreness, speed recovery and prepare for the next training

session.



Activities That Aid in Recovery:

Accelerated Corrective Strategies (ACS); SMR, mobility and activation

proper nutrition

light activities, active rest

static stretching

light activity

swimming / pool therapy

lots of sleep

lots of water

Up to this point, we’ve primarily discussed muscle building strategies. But there

are several of you who would also like to lose fat. If your goal is to lose fat on

the AMD program, please reference the AMD Fat Loss Strategies manual.



Pulling it All Together

So, in summary our finalized AMD upper, lower and full body workout templates

are as follows:

SMR

Mobilize

Activate

AC

S

Dynamic Warm-up

Primary (UND)

Supplemental (EDT)

(Legs, Back,

Shoulders)

AM

D

Core Strength

CO

RE

Rehab

Mobilize

Activate

AC

S SMR

Mobilize

Activate

AC

S

Dynamic Warm-up

Primary (UND)

Supplemental (EDT)

(Chest, Back, Arms)

AM

D

Core Strength C

OR

E

Rehab

Mobilize

Activate

AC

S

SMR

Mobilize

Activate

AC

S

Dynamic Warm-up

Primary (UND)

Supplemental (EDT)

(Chest, Back, Legs,

Arms, Shoulders)

AM

D

Core Strength

CO

RE

Rehab

Mobilize

Activate

AC

S

UPPER LOWER FULL



The Workout Accelerated Muscular Development



Workout Phases

There will be three phases in the 16 week AMD program. Once you complete all

3 phases, you will start it over OR create your own custom designed

program targeting your new goals!

Phase I: The Foundation Phase

Goals: To introduce the lifter to working out and to activate, mobilize and start

improving soft-tissue quality. In this 4 week protocol, you will start utilizing and

become familiar with the exercises in all of the manuals and start acclimating,

physically, to the demands of the protocol. Phase I will also prepare you for the

upcoming demands Phases II and III.

Phase II: The Strength / Hypertrophy Phase

Goals: To adapt the lifter to a higher volume program and establish solid

strength levels while continuing to improve flexibility, mobility and movement.

In this phase the intensity is increased and you will start to see changes in how

your clothes fit as you start building muscle.

Phase III: The Strength / Power Phase

Goals: Building upon Phases I and II, Phase III will push you to the limit by

accelerating your muscle gains and strength to new levels by increasing the

volume of the EDT zones and intensifying the primary worksets.



16 Week Workout Phase Overview

Phase I: The Foundation Phase

Week 1-3 Strength Training

Week 4 Deload (50-75% of 1RM)

Phase II: The Strength / Hypertrophy Phase


Week 8 Deload



Phase III: The Strength / Power Phase



REPEAT

After completing Phases I-III, you will start back at Phase I again, with new

maximum strength levels on each of your primary lifts and with much greater

muscle mass.

Weekly Workout Template Schedule

Day 1: Workout 1

Day 2: Rest / Recovery

Day 3: Workout 2


Day 5: Workout 3





Individual Workout Volume

Phase I Primary Exercise Volumes

Phase I – The Foundation Phase Foundation Strength Sequence Target Sets Reps Rest

Week 1 Workout 1 Full 3 8 120 Workout 2 Full 3 8 120 Workout 3 Full 3 8 120



Week 4 – Deload Workout 1 Full 3 6 120 (50-75% of 1RM) Workout 2 Full 3 6 120

Workout 3 Full 3 6 120

Phase II Primary Exercise Volumes

Phase 2 – Strength / Hypertrophy Phase Strength / Hypertrophy Sequence Target Sets Reps Rest

Week 5 Workout 1 Upper 4 6 90 Workout 2 Lower 3 8 90 Workout 3 Upper 3 12 90

Week 6 Workout 1 Lower 3 12 90 Workout 2 Upper 3 8 90 Workout 3 Lower 4 6 90


Week 8 – Deload Workout 1 Lower 3 5 120 (50-75% of 1RM) Workout 2 Upper 3 5 120

Workout 3 Lower 3 5 120 Week 9 Workout 1 Upper 4 10 90

Workout 2 Lower 3 15 90 Workout 3 Upper 5 5 90



Week 12 – Deload Workout 1 Lower 3 5 120 (50-75% of 1RM) Workout 2 Upper 3 5 120

Workout 3 Lower 3 5 120



Phase III Primary Exercise Volumes

Phase 3 – The Strength / Power Phase Strength / Power Sequence Target Sets Reps Rest




Week 16 - Deload Workout 1 Lower 5 5 120 (50-75% of 1RM) Workout 2 Upper 5 5 120

Workout 3 Lower 5 5 120

IMPORTANT NOTE:

For each set, you should use a weight heavy enough where you can get the

required number of repetitions with good form, but cannot do any more reps.

The goal is to continue and progressively overload your muscles so that they

adapt; grow bigger and stronger. I do not want you to do a “bad” rep or put

yourself in a position where you injure yourself. Make sure to use spotters when

needed!



Pulling It All Together

So let’s pull everything we’ve learned together for ease of understanding. We

will summarize exactly what happens at each stage of the AMD workout and how

the entire training template is designed.

AMD Daily Workout Template

Part I (5-10 Minutes) Foam Roller

ACS Mobility Movement 1

ACS Activating Movement 2

Part II (5 Minutes) Dynamic Warm-up

Part III (15-25 Minutes) 1) Primary Exercise





4) Combat Core Exercise

Cool Down (5 Minutes)

ACS Movement 1 *

ACS Movement 2 *

TOTAL TIME: 30-40 Minutes

* Remember, this exercise could be targeting activation, rehabbing and injury,

improving your soft-tissue or improving your mobility. Pick the exercises

according to your specific needs.



Simplified Visual Model:

Here is your first example of a complete upper AMD workout:

Sequence Order Exercise Sets Reps ACS Foam Roller 30-60 sec each area ACS Y, T, W, L 2x12 each ACS Chest Wall Stretches various

AMD Warm-up Push-ups Plus various

AMD Warm-up Bear Complex various

Primary Exercise 1) BB Clean & Press 3 8

SM Exercise 1 2a) Seated Rows 5 min

SM Exercise 2 2b) Db Bench Press

SM Exercise 3 3a) Pull-ups 5 min

SM Exercise 4 3b) Push-ups

Core 4) Hanging Leg Lifts 3 15

ACS 5 Foam Roller 30-60 sec each area

ACS 6 Hip Mobility Various

Optional Fat Loss Training Session

ACS Foam Roller

Volume Various

ACS Activate Mobilize

Volume Various

AMD Warm-Up

Volume Various


Supplemental (EDT) Core (Combat Core)

Volume UND – See Template EDT – See Template Core – See Template

5 min 5-10 min 15-25 min

ACS Activate Mobilize Rehab

Cool Down Volume Various

5 min 5 min

Start Finish



If you feel you need more warm-up and you find it tough getting started, add in

more AMD dynamic warm-up exercises in the beginning, like this:

Sequence Order Exercise Sets Reps ACS Foam Roller various ACS Y, T, W, L 2x12 each ACS Chest Wall Stretches various

AMD Warm-up Jump Rope various AMD Warm-up Jumping Jacks various AMD Warm-up Dips various AMD Warm-up Bear Complex various

Primary Exercise 1) BB Clean & Press 3 8 SM Exercise 1 2a) Seated Rows

5 min SM Exercise 2 2b) Db Bench Press SM Exercise 3 3a) Pull-ups

5 min SM Exercise 4 3b) Push-ups

Core 4) Hanging Leg Lifts 3 15

ACS 5 Foam Roller 30-60 sec each area

ACS 6 Hip Mobility various

Optional Fat Loss Training Session

The entire Accelerated Muscular Development training system is a simple

plug-in protocol. Each section has its own list of exercises and drills and you pick

the ones that you want to use. Each component of the workout serves a specific

purpose. As you go through the complete system; AMD, ACS and Combat Core,

you will learn why each section is important.

In AMD I do provide you with a 16 week template with all of the workouts, BUT

my intent is to teach you what is included in a comprehensive protocol. I

wanted to setup a system that teaches you how muscle is built, why you should



be incorporating certain exercises and how you can DESIGN YOUR OWN

ROUTINES!

This is a very important skill that each one of you should have, so you can make

informed adjustments according to your individualized needs and goals.

Thank you to all of you who have purchased the AMD package and I look

forward to watching you all reach your goals!



The References Accelerated Muscular Development



Frequently Asked Questions Question #1 There’s a ton of information in this manual, what are the most important sections / pages for me to understand? Answer The foundation of AMD is based on the visual diagrams on page 63. You should also understand why AMD works, and the goal of each section. This is found on page 55. I suggest reading the entire manual, start to finish, the really understand how the template is structured.

_____________________________________________ Question #2 How many sets and reps should I target during my EDT supplemental training zones? Answer The simple answer is, as many as possible. With that being said, if you choose a load (weight) for each exercise that allows you to hit 15-20 reps, you will not be optimizing your time. The weight for each exercise should be around your 12 rep max (12RM). For example, if you training zone incorporates seated rows and barbell shrugs and at the end of the 5 minutes, here is your volume:

Set Exercise 1 Reps Exercise 2 Reps 1 Run Seated Rows 15 Barbell Shrugs 20 2 Run Seated Rows 15 Barbell Shrugs 18 3 Run Seated Rows 12 Barbell Shrugs 18 4 Run Seated Rows 14 Barbell Shrugs 15

Total Time 5 min You need to increase the weight. During the back and forth supersetting, if you choose the appropriate weight, your volume drop off and typically look like this:



Set Exercise 1 Reps Exercise 2 Reps

1 Run Seated Rows 8 Barbell Shrugs 10 2 Run Seated Rows 7 Barbell Shrugs 8 3 Run Seated Rows 7 Barbell Shrugs 8 4 Run Seated Rows 5 Barbell Shrugs 7

Total Time 5 min The load is the key to creating a powerful muscle building (tissue remodeling) adaptation because natural anabolic (muscle building) hormones are released during resistance training where there is a high lactic acid environment.

_____________________________________________ Question #3 How important is the pre-training and post-training workout shake? Answer If your goal is to build muscle fast, they are essential. The pre-workout shake provides energy and nutrients for an intense training session and the post-workout shake provides the needed nutrients to restore depleted glycogen stores and to promote muscle growth.

_____________________________________________ Question #4 How many workouts a week do I need to really make a big impact? Answer The AMD protocol calls for a minimum of 3 training sessions per week. This is because of the intensity of each training session and the full body, compound movements you’ll be doing with the program. You need the “off” days to recover, work on your foam rolling, rehab, activation and stretching. If you are trying to lose body fat while gaining muscle, I suggest engaging in some high intensity conditioning (circuits, complexes, sled dragging, power clusters or rest pause sessions) after your main workout. Again, these are high intensity conditioning protocols so they won’t take you long. Hit it and get out. Remember, they will jack up your metabolism for many hours after the session.



Question #5 Do I need to read the science stuff to understand the AMD program? Answer No, you don’t need to understand every detail of how muscle is built, but a general understanding is very helpful. By reading the initial sections in this manual you will gain a general overview of how muscle and strength are built.

_____________________________________________ Question #6 Do I need fancy equipment to do the AMD program? Answer I specifically designed the AMD program so that it could be done with the standard equipment (dumbbells, barbells, cable machines and your own bodyweight) you can find in most gyms across the world. The only “special” items you will need are a lacrosse ball ($3) which is optional and a foam roller ($18) which will pay for itself after the first use. Of course, if you have things like kettlebells, sandbags or chains, these things can be substituted into the routine replacing a dumbbell or barbell for most exercises. You have to remember various implements can get the job done, the key is the resistance.

_____________________________________________ Question #7 During the deload weeks, how much weight (load) do I use? Should I go all out? Answer The deload week is specifically built into the program to give your body a break and let you recharge. Do not use over 50-75% of your 1RM for your primary exercise. Concentrate of form and technique. Spend lots of time on your mobility, flexibility, SMR and rest between sessions.



Scientific Studies

Scientific Study 1:

Russell, B., D. Motlagh,, and W. W. Ashley. Form follows functions: how muscle shape is regulated by work. Journal of Applied Physiology 88: 1127-1132, 2000. “The muscle is able to adapt by increasing the size and amount of contractile proteins, which comprise the myofibrils within each muscle fiber, leading to an increase in the size of the individual muscle fibers and their consequent force production.”

Scientific Study 2:

Effects of Cortisol and Growth Hormone on Lipolysis in Human Adipose Tissue1: Malin Ottosson, Peter Lönnroth, Per Björntorp and Staffan Edén Wallenberg Laboratory for Cardiovascular Research, Department of Physiology “Thus, cortisol and GH have opposite effects on the basal lipolytic activity in human adipose tissue in vitro as well as on the sensitivity to catecholamines, GH being the lipolytic and cortisol the antilipolytic agent (we’ll talk about this more below). The present findings are in agreement with in vivo observations.”

Scientific Study 3:

McCall, G.E., et al. (1999). Acute and chronic hormonal responses to resistance training designed to promote muscle hypertrophy. Can J Appl Physiol. 24(1):96-107. Results stated that resistance training increase GH levels, and GH promotes muscle building.

Scientific Study 4:

Hakkinen K and Pakarinen A. Acute hormonal responses to two different fatiguing heavy resistance protocols in male athletes. Journal of Applied Physiology 74: 882-887, 1993. Results indicated training that resulted in high lactic acid production, along with short rest intervals; trigger a significant growth hormone response.

Scientific Study 5:

Effects of rest duration between sets of resistance training on acute hormonal responses in trained women.Bottaro M, Martins B, Gentil P, Wagner D. This study investigated the acute hormonal response to three different rest periods between sets of a traditional lower body resistance training session in young women. Twelve healthy trained females (26.83+/-3.93 years) participated in the study. On three separate sessions of a lower body resistance exercise protocol, subjects were assigned in a random order a rest interval of 30s (P30), 60s (P60) or 120s (P120) between sets. The resistance exercise session consisted of four lower body exercises with three sets performed until contractile failure using 10-repetition maximum (RM) load. Blood samples were drawn for determination of serum growth hormone (GH) and cortisol



concentrations before exercise (T0), immediately after each training session (T1), and after 5min (T5), 15min (T15), and 30min (T30) of recovery. Statistical evaluation of the area under the time-concentration relationship for GH (GHauc) and for cortisol (Cauc) were analyzed using a one-way ANOVA There were no differences among protocols (P30, P60 and P120) in the serum GH and cortisol concentrations at baseline (T0). However, as compared to T0, all protocols led to acute increases (p<0.05) in serum GH concentrations after each training session. The GHauc was greater for P30 than for both P60 and P120, however, there were no differences between P60 and P120. The Cauc were not different among protocols. Thus, the magnitude of acute GH responses in previously strength-trained women appears greater with a 30-s rest interval between sets compared to longer rest periods of 60- or 120-s.

Scientific Study 6:

Kraemer, W.J., et al. (1990). Hormonal and growth-factor responses to heavy resistance exercise protocols. J Appl Physiol. 69(4):1442-1450. Results indicated that more lactic acid because of shorter rest periods, improves GH response to exercise.

Scientific Study 7:

Fleck, S.J., and Kraemer, W.J. (2003). Designing resistance training programs (3rd ed.). Colorado Springs: Human Kinetics Publishers. IM

Results indicated compound movements produce greater levels of growth hormone.

Scientific Study 8:

Izquierdo, M., K Hakkinen, A. Anton, et al. Maximal strength and power, endurance performance, and serum hormones in middle-aged and elderly men. Medicine and Science in Sports Exercise 33 (9): 1577-1587, 2001. “In terms of hypertrophy, an increase in cortisol is related to an increased rate of protein catabolism. Therefore, cortisol breaks down muscle proteins, inhibiting skeletal muscle hypertrophy.”

Scientific Study 9:

Effect of a pre-exercise energy supplement on the acute hormonal response to resistance exercise.Hoffman JR, Ratamess NA, Ross R, Shanklin M, Kang J, Faigenbaum AD. “The effect of a pre-exercise energy sport drink on the acute hormonal response to resistance exercise was examined in eight experienced resistance trained men. Subjects were randomly provided either a placebo (P: maltodextrin) or the supplement (S: combination of branched chain amino acids, creatine, taurine, caffeine, and glucuronolactone). Subjects performed 6 sets of no more than 10 repetitions of the squat exercise at 75% of their 1 repetition maximum (1RM) with 2 minutes of rest between sets. Blood draws occurred at baseline pre-exercise, immediately post- (IP), 15 minutes post- (15P), and 30-minutes post (30P) exercise for measurement of serum growth hormone, total and free testosterone, cortisol, and insulin concentrations. Although significant differences were seen only at set 5, the total number of repetitions and training volume tended (p = 0.08) to be higher with S compared to P. Serum growth



hormone and insulin concentrations were significantly higher at 15P and IP, respectively, in S compared to P. Results suggest that a pre-exercise energy S consumed 10 minutes before resistance exercise can enhance acute exercise performance by increasing the number of repetitions performed and the total volume of exercise. The enhanced exercise performance resulted in a significantly greater increase in both growth hormone and insulin concentrations, indicating an augmented anabolic hormone response to this pre-exercise S.”



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22. Jirbrin, Janis. "The Protein Diet That Really Works." Family Circle 1 Feb. 1999:v112 i2 p68(1). Nutrition Concepts and Controversies. West Publishing Company: New York, 1978. 23. "The Secret of High-protein diets; what you need to know before you give up pasta (includes evaluations of popular high-protein diets)." Prevention June 1997: v49 n6 p85(7). 24. Tribole, Evelyn. "Which weight loss programs work best?" Consumers Digest Sep- Oct 1996:v35 n5 p71(4). Vreeland, Leslie. Maroukian, Francine. Town & Country Monthly June 1996: v150 n5193 p150(2). Ward, Elizabeth M. "Winnowing weight-loss programs to find a match for you." Environmental Nutrition Jan 1998: v21 n1 pl(3). 25. Whitney, Eleanor Noss., III, et al, Understanding Normal and Clinical Nutrition. New York: West Publishing Company 1991. 26. Williams, Melvin H., Nutrition for Fitness and Sport, William C. Brown Company Publishers, Iowa: 1983. Nutrition Concepts and Controversies. West Publishing Company: New York, 1978. 27. Mattfeldt-Beman, Mildred. Corrigan, Sheila A. Stevens, Victor J. Sugars, CarolynP. Dalcin, Arlene T. Givi, M. John. Copeland, Karen C. Journal of the American Dietetic Association Jan. 1999: v99 il p66(6). 28. Tribole, Evelyn. "Which weight loss programs work best?" Consumers Digest Sep- Oct 1996:v35 n5 p71(4).. Whitney, Eleanor Noss., III, et al, Understanding Normal and Clinical Nutrition. New York: West Publishing Company 1991. 29. Williams, Melvin H., Nutrition for Fitness and Sport, William C. Brown Company Publishers, Iowa: 1983. Nutrition Concepts and Controversies. West Publishing Company: New York, 1978. 30. Mattfeldt-Beman, Mildred. Corrigan, Sheila A. Stevens, Victor J. Sugars, Carolyn P. Dalcin, Arlene T. Givi, M. John. Copeland, Karen C. Journal of the American Dietetic Association Jan. 1999: v99 il p66(6). 31. "The Secret of High-protein diets; what you need to know before you give up pasta (includes evaluations of popular high-protein diets)." Prevention June 1997: v49 n6 p85(7). 32. Baechle, T. and Earle, R. Essentials of Strength Training and Conditioning, National Strength and Conditioning Association, 2000. 33. Taylor, Joshua P. "Increase Testosterone & Growth Hormone Through Intense Strength Training." Increase Testosterone & Growth Hormone Through Intense Strength Training. 13 Jan. 2009. EzineArticles.com. 30 Jan 2009 34. Godfrey, Richard. Hormone Growth Hormone (HGH). http://www.pponline.co.uk/encyc/human-growth-hormone.html, PPOnline.co.uk. 35. Ahtiainen, J.P., Pakarinen, A., Alen, M., Kraemer, W.J., and Hakkinen, K. (2005). Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men. Journal of Strength and Conditioning Research, 19 (3), 572-82. 36. Ahtiainen, J.P., Pakarinen, A., Kraemer, W.J., and Hakkinen, K. (2004) Acute hormonal responses to heavy resistance exercise in strength athletes versus nonathletes. Canadian Journal of Applied Physiology. 29 (5), 527-43. 37. Durand, R.J., Castracane, V.D., Hollander, D.B., Tryniecki, J.L., Bamman, M.M., O'Neal, S., Hebert, E.P., and Kraemer, R.R. (2003). Hormonal responses from concentric and eccentric muscle contractions. Medicine and Science in Sports and Exercise, 35 (6), 937-943. 38. Izquierdo, M., Ibanez, J., Gonzalez-Badillo, J.J., Hakkinen, K., Ratamess, N.A., Kraemer, W.J., French, D.N., Eslava, J., Altadill, A., Asiain, X., and Gorostiaga, E.M. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of Applied Physiology, 100 (5), 1647-1656. 39. Kraemer, R.R., Hollander, D.B., Reeves, G.V., Francois, M., Ramadan, Z.G., Meeker, B., Tryniecki, J.L., Hebert, E.P., and Castracane, V.D. (2006) Similar hormonal responses to concentric and eccentric muscle actions using relative loading. European Journal of Applied Physiology, 96 (5), 551-557. 40. Kraemer, W.J., and Ratamess, N.A. (2005) Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35, (4), 339-61



41. Kraemer, W.J., Marchitelli, L., Gordon, S.E., Harman, E., Dziados, J.E., Mello, R., Frykman, P., McCurry, D., and Fleck, S.J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology. 69(4):1442-1450. 42. Marx, J.O., Ratamess, N.A., Nindl, B.C., Gotshalk, L.A., Volek, J.S., Dohi, K., Bush, J.A., Gomez, A.L., Mazzetti, S.A., Fleck, S.J., Hakkinen, K., Newton, R.U., and Kraemer, W.J. (2001, April) Low-volume circuit versus high-volume periodized resistance training in women. Medicine and Science in Sports and Exercise, 33(4), 635-43. 43. Pollock, M. L., Franklin, B. A., Balady, G. J., Chaitman, B. L., Fleg, J. L., Fletcher, B., Limacher, M., Pina, I. L., Stein, R. A., Williams, M, and Bazarre, T. (2001). Resistance exercise in individuals with and without cardiovascular disease: Benefits, rationale, safety, and prescription. Circulation, 101, 828-833. 44. Smilios, I., Pilianidis, T., Karamouzis, M., and Tokmakidis, S.P. (2003). Hormonal responses after various resistance exercise protocols. Medicine and Science in Sports and Exercise, 35, (4), 644-654. 45. Wilson, Gabriel and Wilson, Jacob. http://www.ironmanmagazine.com/site/?p=684, IronMan Magazine, Sept. 2008. 46. Benardot, Dan, Advanced Sport Nutrition, http://www.healthline.com/hlbook/nut-glycolysis, Human Kinetics. 47. McCall, G.E., et al. (1999). Acute and chronic hormonal responses to resistance training designed to promote muscle hypertrophy. Can J Appl Physiol. 24(1):96-107. 48. Palmer, R.M., et al. (1994). Effects of a polyclonal antiserum to rat growth hormone on circulating insulin-like growth factor (IGF)-I and IGF-binding protein concentrations and the growth of muscle and bone. J Endocrinol. 142(1):85-91. 49. Crist, D.M., et al. (1991). Supplemental growth hormone alters body composition, muscle protein metabolism and serum lipids in fit adults: Characterization of dose-dependent and response-recovery effects. Mech Ageing Dev. 58(2-3):191-205. 50. Coolican, S.A., et al. (1997). The mitogenic and myogenic actions of insulinlike growth factors utilize distinct signaling pathways. J Biol Chem. 272(10):6653-6662. 51. Florini, J.R., et al. (1996). Growth hormone and the insulinlike growth factor system in myogenesis. Endocr Rev. 17(5):481-517. 52. Felsing, N.E., et al. (1992). Effect of low- and high-intensity exercise on circulating growth hormone in men. J Clin Endocrinol Metab. 75(1):157-162. 53. Pyka, G., et al. (1992). Age-dependent effect of resistance exercise on growth hormone secretion in people. J Clin Endocrinol Metab. 75(2):404-407. 54. Hakkinen, K., and Pakarinen, A. (1993). Acute hormonal responses to two different fatiguing heavy-resistance protocols in male athletes. J Appl Physiol. 74(2):882-887. 55. Norton, L., Wilson, G., and Wilson, J. (2008). Occlusion training: The new frontier in muscle growth. IRON MAN. 67(4):102. 56. Kraemer, W.J., et al. (1990). Hormonal and growth-factor responses to heavy resistance exercise protocols. J Appl Physiol. 69(4):1442-1450. 57. Gotshalk, L.A., et al. (1997). Hormonal responses of multiset versus single-set heavy-resistance exercise protocols. Can J Appl Physiol. 22(3):244-255. 58. Fleck, S.J., et al. (1996). Influence of resistance exercise volume on serum growth hormone and cortisol concentrations in women. J Strength Cond Res. 10:256–262. 59. Fleck, S.J., and Kraemer, W.J. (2003). Designing resistance training programs (3rd ed.). Colorado Springs: Human Kinetics Publishers. IM 60. Jalali, Rehan. Muscle Breakdown: Is Cortisol Leading You Down the Catabolic Pathway?, http://www.thinkmuscle.com/ARTICLES/jalali/cortisol.htm, ThinkMuscle.com. 61. Griffin J, Ojeda S. Textbook of endocrine physiology, 3rd ed. New York: Oxford University Press, 1996.



62. Rizza, et al., "Cortisol-induced insulin resistance in man. Impaired suppression of glucose production and stimulation of glucose utilization due to a post receptor defect of insulin action," J Clin Endocrinol Metab 54 (1982) : 131-138. 63. Brillon, et al., "Effect of cortisol on energy expenditure and amino acid metabolism in humans," Am J Physiol 268 (1995) : E501-13. 64. Simmons, et al., "Increased proteolysis: an effect of increases in plasma cortisol within the physiological range," J Clin Invest 73 (1984) : 412-420. 65. Hickson, et al., "Glucocorticoid antagonism by exercise and androgenic- anabolic steroids," Med Sci Sports Exerc 22 (1990) : 331-340. 66. Fry, et al., "Resistance exercise overtraining and overreaching. Neuroendocrine responses," Sports Med 23.2 (1997) : 106-129. 67. Chrousos, et al., CRH, Stress and Depression: An Etiological Approach (Las Vegas, NV: Conference on Cortisol and Anti-Cortisols, 1997) 68. Sapse, et al., Anticortisols in the Treatment of Retinitis Pigmentosa (Las Vegas, NV: Conference on Cortisol and Anti-Cortisols, 1997) 69. Baulieu, et al., Anticortisols: Their Potential Usefulness (Las Vegas, NV: Conference on Cortisol and Anti-Cortisols, 1997) 70. Kelley, et al., "Energy restriction and immunocompetence in overweight women," Nutrition Research 18.2 (1998) : 159-169. 71. Fahey, et al., Hormonal Effects of Phosphatidylserine (PS) during two weeks of intense weight training (Orlando, Fl : ACSM Conference, 1998) 72. Rowbottom, et al., "The emerging role of glutamine as an indicator of exercise stress and overtraining," Sports Med 21.2 (1996) : 80-97. 73. Hickson, et al., "Glutamine prevents down regulation of myosin heavy chain synthesis and muscle atrophy from glucocorticoids," Am J Physiol 268 (1995) : E730-E734. 74. Anderson, et al., "Vitamin C and the common cold: A double-blind trial," J Canadian Med Assoc 107 (1972) : 503-508. 75. Papadopoulos, et al., Regulation of Glucocorticoid Synthesis by the Ginkgo Biloba Extract EGb 761 and isolated Ginkgolides (Las Vegas, NV: Conference on Cortisol and Anti-Cortisols, 1997) 76. Norbiato, et al., In Vitro Immunomodulatory Effects of Delta 5-Androstene-3b,7b,17b Triol (AET) in Hypercortisolemic Patients (Las Vegas, NV: Conference on Cortisol and Anti-Cortisols, 1997) 77. Takahashi Y, Kipnis D, Daughaday W (1968). "Growth hormone secretion during sleep". J Clin Invest 47 (9): 2079–90. doi:10.1172/JCI105893. PMID 5675428. 78. Growth hormone and IGF Research 8(suppl B): 127-9, 1998 79. Journal of Clinical Endocrinology and Metabolism, 76(6): 1418-22, 1993 80. Metabolism 48(9): 1152-6 81. European Journal of Endocrinology, 45(4): 445-50, 2001 82. American Journal of Physiology; Regulative and Integrative Comparative Physiology 279(4):R1455-66, 2000 83. American Journal of Clinical Nutrition, 61: 1058-1061, 1995 84. Medicine and Science in Sports and Exercise, 31(12): 1748-54, 1999 85. Journal of Endocrinology and Metabolism, 75: 157-162, 1992 86. Journal of Applied Physiology, 83(5): 1756-1761, 1997



87. European Journal of Applied Physiology, 72: 460-467, 1996 88. Guyton AC and Hall JE. Textbook of Medical Physiology. W.B. Saunders Company, Philadelphia, 1996. 89. Vance ML. Nutrition, body composition, physical activity and growth hormone secretion. Journal of Pediatric Endocrinology & Metabolism 9 suppl 3: 299-301, 1996. 90. Shils ME, Olson JA, and Shike M. Modern Nutrition in Health and Disease. Lea & Febiger, Malvern, PA, 1994. 91. Roemmich JN and Rogol AD. Exercise and growth hormone: does one affect the other? Journal of Pediatrics: 131, S75-80, 1997. 92. Kraemer WJ, Fleck SJ, et al. Changes in hormonal concentrations after different heavy resistance exercise protocols in women. Journal of Applied Physiology 75: 594-604, 1993. 93. Hakkinen K and Pakarinen A. Acute hormonal responses to two different fatiguing heavy resistance protocols in male athletes. Journal of Applied Physiology 74: 882-887, 1993. 94. Vance ML, Hartman ML, and Thorner MO. Growth hormone and nutrition. Hormone Research 38: suppl. 1: 85-88, 1992. 95. Isidori A, Lo Monaco A, Cappa M. A study of growth hormone release in man after oral administration of amino acids. Current Medical Research and Opinion. 7: 475-481, 1981. 96. Valls E, Herrera F, Diaz M, Barreiro P, and Valls A. Modification in plasmatic insulin and growth hormone induced by medium chain triglycerides. Span. Ana. Ped. 11: 675-682, 1978. 97. Baechle T.R., & Earle R.W., eds. Essentials of Strength Training and Conditioning, 2nd Ed. Human Kinetics. 2000. p.95 98. Deschenes M.R. et al. Endurance and resistance exercise induce muscle fiber type specific responses in androgen binding capacity. J. Steroid Biochem. Mol. Biol. 50(3/4):175-179, 1994 99. Goldberg A.L., & Goodman H. Relationship between growth hormone and muscular work in determining muscle size. J. App. Physiol. 200:655-666. 1969 100. Kraemer, W.J., et al. Hormonal and growth factor responses to heavy resistance exercise. J.Appl. Physiol. 69(4): 1442-1450. 1990. 101. Baechle T.R., & Earle R.W., eds. Essentials of Strength Training and Conditioning, 2nd Ed. Human Kinetics. 2000. p.112 102. Kramer, W.J. et al. The effects of high intensity cycle exercise on sympatho-adrenal medullary response pattern. J. Appl. Physiol. 70:8-14, 1991 103. Kramer, W.J. et al. Changes in plasma proenkephalin peptide F and catecholamine levels during graded exercise in men. Proc. Nat. Acad. Sci. USA 82:6349-6351. 1985 104. http://www.healthfitness.com.au/articles/highperformancetraining/hormones-exercise-anabolic-catabolic.htm 105. Cressey, E., Robertson, M. Building the Efficient Athlete, 2006. 106. Delavier, Frederic, Strength Training Anatomy, Human Kinetics, 2006. 107. McGill, Stuart, Low Back Disorders: Evidenced-based Prevention and Rehabilitation, 2007.



AMD 16 Week Program

Accelerated Muscular Development



Phase I

Foundation Strength 4 Weeks

AMD WORKOUT – PHASE IWeek 1

LowWeek 2Medium

Week 3 VeryHigh

Week 4Deload

Day 1: Full Body

Foam Roller – Whole Body 30-60 seceach targeted area

30-60 seceach targeted area



Hip Flexor Stretch / Lunge &Reach / Band Dislocates Various Various Various Various

Jump Rope / Rotator “Y” 60 sec / 12 reps 60 sec / 12 reps 60 sec / 12 reps 60 sec / 12 repsHindu Push-ups/Seated Rows 12 reps/12 reps 12 reps/12 reps 12 reps/12 reps 12 reps/12 repsX-band Walks 5 each way 10 each way 15 each way 10 each way1) Barbell Bench Press 3x8 3x10 4x8 3x62a) Barbell Back Squats2b) Inverted Rows

Alternate with 2b,5 min




3a) Barbell Military Press3b) Barbell Curls





4) Reverse Crunches-Weeks 1,3/ Hanging Leg Raises-Weeks 2,4 2x15 2x15 2x15 2x15

Static Stretching 5 min 5 min 5 min 5 minFoam Roller – Whole Body 5 min 5 min 5 min 5 min

FOR FAT LOSS INSERT AN INTERVAL TRAINING or CIRCUIT or COMPLEX or POWER CLUSTER SESSION

Day 2: Rest / Regeneration / Recovery Movements from ACS

Day 3: Full Body





Hip Flexor Stretch / Lunge &Reach / Band Dislocates Various Various Various Various

Hip Striders / Seated CradleStretch 60 sec / 60 sec 60 sec / 60 sec 60 sec / 60 sec 60 sec / 60 sec

Cradle Walks / X-band Walks 10 each way 10 each way 10 each way 10 each wayPush-ups / Face Pulls 20 reps/20 reps 20 reps/20 reps 20 reps/20 reps 20 reps/20 reps1) Deadlifts 3x8 3x10 4x8 3x62a) DB Side Rows2b) Alternating DB Flat Bench





3a) Cable Lat Pull downs3b) DB Hammer Curls





4) Alternating Bicycle Crunches-Weeks 1,3 / - Planks-Weeks 2,4 2x15 / 1-2 min 2x15 / 1-2 min 2x15 / 1-2 min 2x15 / 1-2 min

Static Stretching / PosteriorCapsule Stretch – Shoulders 5 min 5 min 5 min 5 min

Foam Roller – Whole Body 5 min 5 min 5 min 5 minFOR FAT LOSS INSERT AN INTERVAL TRAINING or CIRCUIT or COMPLEX or POWER CLUSTER SESSION


AMD Phase 1 (Weeks 1-4)Target: Foundation Strength / Full BodyTraining: Full Body Protocol

AMD WORKOUT – PHASE IWeek 1

LowWeek 2Medium

Week 3 VeryHigh

Week 4Deload

Day 5: Full Body





Shoulder / Lat Stretch, QuadrapedExtension + Rotation / Hip GluteStretch

Various Various Various Various

Jump Rope / Seated DB Cleans 60 sec / 12 reps 60 sec / 12 reps 60 sec / 12 reps 60 sec / 12 repsHindu Push-ups / Step-ups 12 reps / 12 reps 12 reps / 12 reps 12 reps / 12 reps 12 reps / 12 repsX-band Walks 5 each way 10 each way 15 each way 10 each way1) Barbell Bench Press 3x8 3x10 4x8 3x62a) Barbell Back Squats2b) Inverted Rows





3a) Barbell Military Press3b) Barbell Curls





4) Reverse Crunches-Weeks 1,3/ Hanging Leg Raises-Weeks 2,4 2x15 2x15 2x15 2x15

Static Stretching / Glute Bridging 5 min / 15 reps 5 min / 15 reps 5 min / 15 reps 5 min / 15 repsFoam Roller – Whole Body 5 min 5 min 5 min 5 min

FOR FAT LOSS INSERT AN INTERVAL TRAINING or CIRCUIT or COMPLEX or POWER CLUSTER SESSION

Day 6: Rest / Regeneration / Recovery Movements from ACSDay 7: Rest / Regeneration / Recovery Movements from ACS

AMD Phase 1 (Weeks 1-4)Target: Foundation Strength / Full BodyTraining: Full Body Protocol

Phase IIStrength / Hypertrophy

8 Weeks

AMD Phase 2 (Week 5)Target: Strength / HypertrophyTraining: Upper / Lower Protocol

Week 5Upper / Day 1 Lower / Day 3 Upper / Day 5

Target Volume Target Volume Target VolumeFoam Roller – WholeBody

30-60 seceach targeted

area

Foam Roller – WholeBody


area



areaBand Dislocates, FullBody Circles, PiriformisStretch

VariousBack Leg ElevatedStriders, Cradle Walks,Chest Wall Stretches

VariousBand Dislocates, FullBody Circles, PiriformisStretch

Various

Rotator Cuff-T, YWeeks 1,3 / Face Pulls& Push-ups Plus,Weeks 2,4

2x12 ea Leg Swings / Step-ups 2x12 ea

Rotator Cuff-T, YWeeks 1,3 / Face Pulls& Push-ups Plus,Weeks 2,4

2x12 ea

Push-ups 30 Band Good Mornings 30 Push-ups 301) Flat Barbell BenchPress 4x6 1) Deadlifts 3x8 1) Flat Barbell Bench

Press 3x12

2a) Incline DB BenchPress 2a) Lunges 2a) Incline DB Bench

Press2b) Pull-ups

Alternate with2b, 5 min

2b) DB Shrugs


2b) Pull-ups


3a) Alternating DBCurls 3a) DB Swings 3a) Alternating DB

Curls3b) Cable / BandTricep Extensions


3b) Seated Rows

Alternate with3b, 5 min 3b) Cable / Band

Tricep Extensions


4) Gorilla Ups 2x15 4) Straight Leg KBSitups 2x15 4) Gorilla Ups 2x15

DB Posterior Flyes 2x10 Seated Cradle Stretch 5 min DB Posterior Flyes 2x10Face Pulls 2x10 Static Stretching 5 min Face Pulls 2x10

Optional Fat Loss Session Optional Fat Loss Session

Strength Training / Fat Loss / Active RecoveryDay 1 Strength Training & (optional) Fat Loss Interval Training or Circuit or Complex or Power ClusterDay 2 Rest / Regeneration / Recovery Movements from ACSDay 3 Strength Training SessionDay 4 Rest / Regeneration / Recovery Movements from ACSDay 5 Strength Training & (optional) Fat Loss Interval Training or Circuit or Complex or Power ClusterDay 6 Rest / Regeneration / Recovery Movements from ACSDay 7 Rest / Regeneration / Recovery Movements from ACS

Week 5 LayoutDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery

AMD Phase 2 (Week 6)Target: Strength / HypertrophyTraining: Upper / Lower Split

Week 6Lower / Day 1 Upper / Day 3 Lower / Day 5Target Volume Target Volume Target Volume



area



area



areaInch Worms Striderwith Rotation, PecStretch, Hip / GluteStretch

VariousBand Dislocates, LatStretches, Lunge andReach

Various

Inch Worms Striderwith Rotation, PecStretch, Hip / GluteStretch

Various

Glute Bridging, JumpRope 2x12 / 60 sec

Rotator Cuff-T, YWeeks 1,3 / Face Pulls+ Push-ups Plus,Weeks 2,4

2x12 ea Glute Bridging, JumpRope 2x12 / 60 sec

Step-ups 20 each leg DB Side / FrontLaterals 10 each Step-ups 20 each leg

1) Squats 3x12 1) Barbell C & P 3x8 1) Squats 4x62a) DB RDL’s 2a) DB Floor Press 2a) DB RDL’s2b) DB Shrugs

Alternate with2b, 5 min 2b) Chin-ups

Alternate with2b, 5 min 2b) DB Shrugs


3a) OH Plate Lunges 3a) Barbell Bent OverRows 3a) OH Plate Lunges

3b) Chin-ups


3b) DB Posterior Flyes


3b) Chin-ups


4) Sprinter Sit-ups 2x15 4) Renegade Rows 2x15 4) Sprinter Sit-ups 2x15Birddogs 10 each Band Pull Aparts 100 Birddogs 10 eachSeated Cradles / StaticStretching 5 min Face Pulls 2x10 Seated Cradles / Static

Stretching 5 min




Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery





area



area






Various

Rotator Cuff-T,Y,L -Weeks 1,3 / Face Pulls,Push-ups Plus, Weeks2,4

2x12 ea Leg Swings / Step-ups,Glute Bridges 2x12 ea

Rotator Cuff-T,Y,L -Weeks 1,3 / FacePulls, Push-ups Plus,Weeks 2,4

2x12 ea

Push-ups 30 Band Good Mornings 30 Push-ups 301) Close Grip BarbellBench Press 4x6 1) Deadlifts 3x8 1) Close Grip Barbell

Bench Press 3x12


Press2b) Pull-ups


2b) DB Shrugs


2b) Pull-ups


3a) DB Hammer Curls 3a) DB Swings 3a) DB Hammer Curls3b) Plate TricepExtensions

Alternate with3b, 5 min 3b) Seated Rows

Alternate with3b, 5 min 3b) Plate Tricep

Extensions


4) Gorilla Ups 2x15 4) Straight Leg KB /DB Sit-ups 2x15 4) Gorilla Ups 2x15

DB Posterior Flyes 2x10 Seated Cradles / BackExtensions 3 min / 2x10 DB Posterior Flyes 2x10

Seated Ext. Rotations 2x10 Static Stretching 5 min Seated Ext. Rotations 2x10Optional Fat Loss Session Optional Fat Loss Session



Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery





area



area





Various


Various

Glute Bridging / X-BandWalks / Banded GM 2x12 ea Bear Complex 2x8

Glute Bridging / X-Band Walks / BandedGM

2x12 ea

Step-ups 20 each leg DB Side/Front laterals 10 each Step-ups 20 each leg

1) Front Squats 3x5 1) Barbell Clean &Press 3x5 1) Front Squats 3x5

2a) DB RDL’s 2a) Push-ups 2a) DB RDL’s2b) DB B/O Rows


Alternate with2b, 5 min 2b) DB B/O Rows


3a) GHR or ReverseHyper

3a) Reverse BarbellCurls

3a) GHR or ReverseHyper

3b) Chin-ups




3b) Chin-ups


4) Sprinter Crunches 2x15 4) Renegade Rows 2x15 4) Sprinter Crunches 2x15Seated Cradles 3 min Face Pulls 2x10 Seated Cradles 3 min

Static Stretching 5 min Pec Wall / PosteriorCapsule Stretch 2x10 Static Stretching 5 min




Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery





area



area






Various




2x12 ea

Push-ups 30 Band Good Mornings 30 Push-ups 301) Military Press 4x8 1) Deadlifts 3x15 1) Military Press 5x52a) Flat DB BenchPress

2a) One Leg Squat toBench

2a) Flat DB BenchPress

2b) Pull-ups


2b) RDL’s


2b) Pull-ups


3a) EZ Curl ReverseCurls 3a) DB / KB Swings 3a) EZ Curl Reverse

Curls3b) DB Tates


3b) Seated DB Cleans


3b) DB Tates


4) Hanging LegRaises 2x15 4) Reverse Crunches 2x15 4) Hanging Leg

Raises 2x15

DB Posterior Flyes 2x10 Striders 3 min DB Posterior Flyes 2x10Face Pulls 3x10 Static Stretching 5 min Face Pulls 3x10




Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery





area



area





Various


Various



2x12 ea

Step-ups 20 each leg DB Side/Front laterals 10 each Step-ups 20 each leg

1) Squats 5x5 1) 2 DB Clean &Press 3x15 1) Squats 4x8

2a) Band GM 2a) DB Floor Press 2a) Band GM2b) DB Shrugs




3a) DB Step-ups 3a) Plate Front Raises 3a) DB Step-ups3b) Chin-ups

Alternate with3b, 5 min 3b) DB Posterior Flyes



4) Sprinter Crunches 2x15 4) Renegade Rows 2x15 4) Sprinter Crunches 2x15Cuban Presses 2x10 Plate Pushes 3 runs Cuban Presses 2x10Static Stretching 5 min Static Stretching 5 min Static Stretching 5 min




Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery





area



area






Various




2x12 ea


Press 5x5


Press2b) Pull-ups


2b) DB Shrugs


2b) Pull-ups





3b) Seated Rows


Tricep Extensions



DB Posterior Flyes 2x10 Static Stretching 2x10 DB Posterior Flyes 2x10Face Pulls 2x10 Seated Cradles 2x10 Face Pulls 2x10




Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery





area



area





Various


Various



2x12 ea

Step-ups 20 each leg DB Side / FrontLaterals 10 each Step-ups 20 each leg

1) Squats 3x5 1) Barbell Clean &Press 3x5 1) Squats 3x5

2a) DB RDL’s 2a) DB Floor Press 2a) DB RDL’s2b) DB Shrugs




3a) OH Plate Lunges 3a) Barbell Bent OverRows 3a) OH Plate Lunges

3b) Chin-ups




3b) Chin-ups


4) Sprinter Sit-ups 2x15 4) Renegade Rows 2x15 4) Sprinter Sit-ups 2x15Birddogs 10 each Band Pull Aparts 50 Birddogs 10 eachSeated Cradles / StaticStretching 5 min Face Pulls 2x10 Seated Cradles / Static

Stretching 5 min




Strength /Fat Loss

(optional)

Rest /Recovery

StrengthTraining

Rest /Recovery

Strength /Fat Loss

(optional)

Rest /Recovery

Rest /Recovery

Phase IIIStrength / Power

4 Weeks

AMD Phase 3 (Week 13)Target: Strength / PowerTraining: Upper / Lower Protocol




area



area






Various




2x12 ea

Push-ups 30 Band Good Mornings 30 Push-ups 301) Barbell Clean &Press 6x3 1) Deadlifts 4x6 1) Barbell Clean &

Press 3x15


2a) One Leg Squat toBench


2b) Pull-ups


2b) RDL’s


2b) Pull-ups


3a) EZ Curl ReverseCurls 3a) DB / KB Swings 3a) EZ Curl Reverse

Curls3b) DB Tates


3b) Seated DB Cleans


3b) DB Tates


4) Hanging LegRaises 2x15 4) Reverse Crunches 2x15 4) Hanging Leg

Raises 2x15

DB Posterior Flyes 2x10 Striders 3 min DB Posterior Flyes 2x10Face Pulls 3x10 Static Stretching 5 min Face Pulls 3x10




Strength /Fat Loss

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area



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Glute Bridging / X-BandWalks / Banded GM 2x12 ea Bear Complex / Jump

Rope 2x8 / 60 secGlute Bridging / X-Band Walks / BandedGM

2x12 ea

Step-ups 20 each leg DB Side/Front laterals 10 each Step-ups 20 each leg1) Front Squats 3x15 1) 2 DB Clean & Press 4x6 1) Front Squats 6x32a) DB RDL’s 2a) DB Floor Press 2a) DB RDL’s2b) DB Shrugs












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area



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2x12 ea


Press 3x15


Press2b) Pull-ups


2b) DB Shrugs


2b) Pull-ups





3b) Seated Rows


Tricep Extensions



DB Posterior Flyes 2x10 Static Stretching 2x10 DB Posterior Flyes 2x10Face Pulls 2x10 Seated Cradles 2x10 Face Pulls 2x10

Optional Fat Loss Session Optional Fat Loss Session Optional Fat Loss Session



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area



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Various

Glute Bridging / X-BandWalks / Banded GM 2x12 ea Bear Complex / Jump

Rope 2x8 / 60 secGlute Bridging / X-Band Walks / BandedGM

2x12 ea

Step-ups 20 each leg DB Side/Front laterals 10 each Step-ups 20 each leg1) Front Squats 5x5 1) 2 DB Clean & Press 5x5 1) Front Squats 5x52a) DB RDL’s 2a) DB Floor Press 2a) DB RDL’s2b) DB Shrugs












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Blank Workout TemplatesUpper / Lower


AMD WorkoutTarget:Training: Upper / LowerDate:

AMD WorkoutLower / Day Upper / Day Lower / Day

Target Volume Target Volume Target VolumeFoam Roller – WholeBodyACS Mobility

ACS Activation

AMD Warm-up

1) Primary Movement

2a) Supplemental 1

2b) Supplemental 2

3a) Supplemental 3

3b) Supplemental 4

CORE

ACS Rehab /Activation / MobilityACS Rehab /Activation / Mobility


Strength Training / Fat Loss / Active RecoveryDay 1Day 2Day 3Day 4Day 5Day 6Day 7

Weekly LayoutDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7


Upper / Day Lower / Day Upper / DayTarget Volume Target Volume Target Volume

Foam Roller – WholeBodyACS Mobility

ACS Activation

AMD Warm-up

1) Primary Movement

2a) Supplemental 1

2b) Supplemental 2

3a) Supplemental 3

3b) Supplemental 4

CORE

ACS Rehab /Activation / MobilityACS Rehab /Activation / Mobility





Lower / Day 1 Upper / Day 3 Lower / Day 5Target Volume Target Volume Target Volume


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Upper / Day 1 Lower / Day 3 Upper / Day 5Target Volume Target Volume Target Volume


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Blank Workout TemplatesFull Body


AMD FULL BODY WORKOUTWeek 1

LowWeek 2Medium

Week 3 VeryHigh

Week 4Deload

Day 1: Full BodyFoam Roller – Whole Body

ACS Mobility

ACS Activation

AMD Dynamic Warm-up

1) Primary Movement

2a) Supplemental 12b) Supplemental 23a) Supplemental 33b) Supplemental 4

4) CORE

ACS Rehab / Activation / Mobility




ACS Mobility

ACS Activation

AMD Dynamic Warm-up1) Primary Movement2a) Supplemental 12b) Supplemental 23a) Supplemental 33b) Supplemental 4

4) CORE




AMD WorkoutTarget:Training: Full Body Protocol


LowWeek 2Medium

Week 3 VeryHigh

Week 4Deload

Day 5: Full Body

Foam Roller – Whole Body

ACS Mobility

ACS Activation

AMD Dynamic Warm-up

1) Primary Movement

2a) Supplemental 12b) Supplemental 23a) Supplemental 33b) Supplemental 4

4) CORE






LowWeek 2Medium

Week 3 VeryHigh

Week 4Deload


1)

2a)2b)3a)3b)4)



1)

2a)2b)3a)3b)4)




LowWeek 2Medium

Week 3 VeryHigh

Week 4Deload


1)

2a)2b)3a)3b)4)



Copyright © 2006 - 2009 The Diesel Crew, LLC. All Rights Reservedhttp://www.AcceleratedMuscularDevelopment.com

114

Exercise IndexDYNAMIC WARM-UP


http://www.AcceleratedMuscularDevelopment.com


115

Warm-up Considerations

1. Specificity - Move from general to specific – start with generalmovements to start increasing your body temperature, then move tomovements that allow you to engage wide range of motion, ground-basedmovements.

2. Barefoot - Perform as many of the warm-up exercises without yourshoes on. This will help improve your ankle mobility, foot dexterity andoverall fluidity of movement. Of course you can keep your socks on, justmake sure the surface that you are using is not too slick.

3. Nutrition - Don’t forget your pre-workout shake. You should make sureto consume it at least 30min – 1 hour prior to the training session.

4. Mental Preparation – during the warm-up you should start preparingyourself from a low intensity mental state to a higher intensity. This willallow you to have a productive training session.

Key Notes:

The exercises below function as your general dynamic warm-up. You can alsouse light worksets (of your primary or supplemental exercises that you will bedoing in the workout) for more of a general-specific warm-up.

For Example:

If you are doing bench press, you could warm-up with a general warm-up, thenstart doing light worksets of the bench press or utilize push-ups for the laststages of the warm-up.

1. General Warm-up (exercises below), followed by,2. Push-ups – warm-up, followed by,3. Bar Only – warm-up, followed by,4. Bar + 25 lb each side – warm-up, followed by,5. Bar + 45 lb each side – first primary workset, followed by,6. and so on…



116

General Warm-upYou can utilize any of these tools to begin your initial warm-up prior to yourstrength training sessions. But, after this initial warm-up, you need to engage inwide range of motion movements to begin to reverse or overcome the negativeeffects of the day. Perform for 3-5 minutes.

Exercycle

Treadmill

Concept II Rower



117

Bear ComplexThe bear complex is a series of linked, compound exercises that are done for ageneral to general-specific warm-up.

Bear Complex Sequence:1. Military Press2. Back Squat3. Military Press4. Front Squat5. Repeat

You can even include a barbell clean into the sequence.



118

Elastic Band CircuitThis is a complete band warm-up that can be utilized alone or in addition toother dynamic warm-up exercises. The entire circuit can be done very quickly.You should target 5-10 reps per movement.

SquatsWhile standing on the bands and holding them at chest level, perform lowsquats.

Chest PressesWith the bands wrapped around your back, perform a chest pressing movement.



119

Side LateralsPerform normal side laterals with the bands. The hands should end up at about45 degrees from being in line with the torso. This is a safer position for theshoulders and rotator cuff muscles.

Front LateralsPerform typical front laterals while standing on the bands. Hands can also beheld in a neutral, hammer-grip fashion.



120

Military PressCurl the bands into place to perform military presses. Control the movement andyou will also engage the core for bracing. You can perform the presses in analternating cadence or do them unilaterally (one at a time).

Romanian Deadlifts (RDL’s)RDL’s should be done by first moving the hips backward, NOT bending directlyover. Back should remain neutral and slightly arched. Finish the exercise with apowerful glute contraction.



121

CurlsPerform normal bicep curls. You can also do reverse or hammer grips curls.

Bent Over RowsEnsure the torso is fixed and rigid when performing this rowing movement.



122

Jumping JacksPerform normal jumping jacks with a variety of tempos.

Seal JumpsThis movement is just a variation to a jumping jack, with the exception that thehands are clapped together.



123

Jumping RopeJump rope with various foot positions and various speeds for multiple 30-60second time runs.

Arm Swings / CirclesArm swings are performed by moving your arms in big circles in both directions.



124

Broom Stick DislocatesPerform full circles with the broomstick. This movement is great for shouldermobility. If you have poor shoulder flexibility, move your hands out or substitutean elastic band for the broomstick. As flexibility improves, move your handscloser together.

Band DislocatesSame movement as above, but done with a band. The band provides a nicestretch that adjusts throughout the entire movement dependent upon your ownflexibility.



125

Band PressesAs you perform band presses you pull the bar apart to create more tension asyou get to the bottom part of the movement.

Levator Scapulae StretchThe movement is performed with the off arm placed behind the lifter’s back andthe torso in an upright position. The head is pulled at a 45 degree angle away tothe side and held for a few seconds. This movement is repeated 12-15 times aside. This stretch will decrease cervical (upper back and neck) stiffness, improvecervical mobility, decrease headaches and improve posture. Repeat for bothsides.



126

Reach, Roll and LiftThe movement is performed to improve activation of the rhomboids andtrapezius muscles. These are the same muscle groups that engage movementsof the scapula. If these muscles are “activated” and not inhibited (due to longduration, poor posture), shoulder health will improve. The lifter gets down onthe floor and reaches outward with their palm down. At the end of thismovement the hand is turned upward (supinated) and lifted (shoulder flexion).



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Quadraped Extension + RotationThe movement is performed to improve thoracic (upper back) mobility which isessential to long term shoulder health. Upper back mobility is typically non-existent due to long hours on the computer or too much bench pressing (orother anterior training; bicep curls, crunches). So we need to open this area upand this will immediately improve our posture, breathing and help us to remaininjury free.



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Bodyweight SquatsPerform a full range of motion and get as low as you can. Try to keep your headand your torso upright as you lower and “lead with your chest” as you ascendout of the hole.

Leg Swings – Front to BackPerform leg swings from front to back making sure to keep the hips neutralduring the entire movement. Do not let the hips tuck under or tuck back.



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Leg Swings - LateralPerform side to side lateral leg swings while keeping your chest facing the wall.



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Lunge and ReachThis exercise helps warm-up the entire body by engaging not only the lowerbody but the upper as well. Perform a bodyweight lunge and at the bottom ofthe movement reach to the same side as the lead leg. This engages a nicestretch on the outside IT (Iliotibial band) band, lats and shoulders. You mustalso be balanced and stable, which improves your knee strength.



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Tin ManThe lifter will perform alternating high kicks maintaining an upright torsoposition. Ideally, you do not want your hips to tuck under while performing themovement. Stay upright and rigid. Perform for several trips.



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High HurdlesThe lifter will setup a bar on a power cage at a position a little higher than hiplevel. The lifter will take turns stepping OVER the bar and coming back acrossby moving UNDER the bar. These movements are great for warming up theentire lower body and improving the mobility of the hips. There are 3 positions;step over the center of the bar, stepping back under the bar and steppingon the end of the bar.



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Broomstick Full Body CirclesUse the broomstick as a guide while you perform full body circles, hinging at thehips. This movement opens up the hips and shoulders.



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Inch WormsThe lifter will plant their hands and crawl their feet forward while raising theirhips into a piked position. From there, they will walk their hands forward untilthey reach a push-up position, then repeat. This movement is great for warmingup and improving hamstring, shoulder and upper back flexibility.



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Inch Worm StridersPerform an inch worm and at the front end of the movement, stride out one leg.From there, settle your hips downward to get a great stretch on the glutes,hamstring and hip flexors (of the trail leg).



136

Inch Worm Striders with RotationPerform an inch worm and at the front end of the movement, stride out one leg.Plant your hands on the ground and rotate and open your upper body openwhile keeping your inside hand on the ground.



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Bodyweight Military PressesPike up with your feet on a flat bench. Once in this position perform presses.This movement focuses on activating and warming up the shoulders, back andabdominals.



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Pec Wall StretchesWe will stretch our pectorals and shoulders in three positions. The first positionwe will have our arms straight and straight across. As you can see, I amstanding facing the corner of the room. As I move closer to the corner, theintensity of the stretch increases. The second position, you will have your armsat a 90 degree angle, again trying to move as close to the corner as possible.Finally, we will stretch our pectoral in line with the muscle fiber orientation, at anangle on the flat wall.



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Plate HalosFor plate halos keep the plate close to your body and move the plate around thehead, not the head around the plate. The head should remain fixed and straightforward.



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Hindu Push-upsThis movement is great not only for increasing the mobility of the shoulders, butalso building strength in a full range of motion. It can be used to activate andwarm-up prior to an upper or lower body session or as a finisher to buildendurance.



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Banded Good MorningsAn elastic Jumpstretch band is stretched under the lifter’s feet and behind theirhead. Typical good mornings are done focusing on maintaining a neutral headand lower lumbar position. The movement does not start by flexing at the waist,but rather by moving the hips backward.

Band Good Mornings with Iron CrossA conventional banded good morning is executed with an additional Jumpstretchband used to activate the upper back. A Jumpstretch band is held at the endrange of a band pull-apart, during the execution of the lift. As you have learnedin the Combat Core manual, the lats (and the other muscles of the upper back)are essential to the strength of the core. So this movement allows us to workthe torso more completely.



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Seated DB Clean with External RotationSeated dumbbell cleans are great for not only engaging the rotator cuff, upperback and posterior delt musculature, but also overloading these muscles withgreat tension. By increasing the tension (load) we can engage the largermusculature and get the upper body musculature working together with betterintermuscular coordination, ie. coordination of multiple muscle groups.



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Plate PushesIf you don’t have a sled or a prowler andtrain exclusively in a commercial gym, youcan still get a good warm-up and some ofthe same benefits from plate pushes. Aplate (45lb or 100lb) is used instead of aprowler and pushed for a distance. Irecommend doing 3-5 runs of 20-30 feetprior to your workout.

Prowler PushesThe prowler is a conditioning tooldeveloped by Elitefts.com. It can bepushed from the back posts or from thefront pegs (lower). The degree ofdifficulty is dictated by the friction of theprowler to the ground and the amount ofweight that is stacked on the prowler. Irecommend doing 3-5 runs of 30-50 feetprior to your workout.

The prowler can also be used after theworkout as a conditioning tool. Oneconditioning routine utilizing the prowleris called the prowler challenge. It wasdeveloped by Joe Defranco.

Original Prowler Challenge (Joe Defranco)

§ Number of Sprints – 6§ Rest period of each sprint – 60 seconds§ Distance of each sprint– 40 yards§ Weight on Prowler – 140lbs total (a 45lb and 25lb plate per side)§ Alternate between horns (vertical black posts) and highest low handle.



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Sled Dragging – BackwardA metal sled can be used to warm-up foran upper or lower training session, as aconditioning tool or as a rehabilitative orrecovery tool.

Pull the sled prior to your training sessionfor a warm-up. You can warm-up thelower body by just holding the straps anddriving backwards (great for knee rehab).You can warm-up the upper body beperforming posterior flyes, rows, shoulderextensions / flexions or face pulls.

After your training session, your can drag the sled for long distances, 50-100’and it becomes a conditioning tool.

By utilizing face pulls, retractions, rows and other concentric-only movementswith the sled, you will be flushing the targeted area with blood and expeditingyour recovery between intense training sessions.

Sled Dragging – ForwardThe sled can also be pulled forward.Again all of the same benefits can beobtained. Additional benefits includeimproving leg drive, ankle mobility andpower.

Additional upper body movements can bedone such as; presses, flyes, front lateralsand alternating punches.



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Exercise IndexUPPER BODY




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Exercise IndexCHEST




147

Push UpsPush ups are the most basic horizontal pressing movement. To do themcorrectly, ensure your glutes are tight and you keep the body in a straight line.Elbows should be tucked (not flared out) to your sides and your head should beneutral in line with your back.

Beyond the Range (BTR) Push UpsBTR push ups allow you to get a greater range of motion in the shoulder. Agreater range of motion with a strength training movement activates moremuscle fiber, which creates more tension, more strength and more muscle.



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Hindu Push UpsThis movement is great not only for increasing the mobility of the shoulders, butalso building strength in the full range of motion. It can be used to activate andwarm-up prior to an upper or lower body session or as a finisher buildingendurance.



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BTR Hindu Push-upsFurther increasing the benefits of hindu push ups, we will now do them on anelevated surface. Keep the elbows tucked as you descend into the movement.



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Bench PressThere are very important key points to remember when performing the benchpress to ensure healthy shoulders and longevity. In fact, these key points applyto all the horizontal pressing movements in this manual.

1. Keep a tight grip on the bar at all times, a tighter grip equates to moretension in the lower arms, upper back and chest.

2. Keep your chest up (thoracic extension) throughout the movement.3. Elbows should be tucked and end up at approximately 45 degrees from

your side.4. Unrack the weight and take a deep breath and hold it, or have a spotter

assist you.5. Row the weight down to your chest, like a bent over row – this maintains

tension throughout the movement. Do not relax and let the weight drop.6. Back, hips, glutes and legs are tight and isometrically contracted.7. When you touch your chest, drive your feet downward and reverse the

movement to lockout.

If there is pain with this movement, regress back to neutral grip dumbbell benchpressing or push-ups and perform more activation/rehabilitation shoulderexercises from the ACS manual.

Also, check out my Youtube video for further instruction:http://www.youtube.com/watch?v=vUcjOIZc80c


http://www.youtube.com/watch?v=vUcjOIZc80c


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Close Grip Barbell Bench PressThe setup for the close grip bench press is exactly the same as the standardbench press except for the hand position. The hand position should beapproximately shoulder width (or slightly narrower) apart. The lifter will tucktheir elbows to their sides during the downward movement to emphasizetargeting the triceps. This is a great mass builder and one of our primaryexercises.

Flat Dumbbell Bench PressThe key to flat dumbbell pressing is the inverted “V” position of the dumbbells.We do NOT want our elbows flared outward where they are in line with ourshoulders. Our elbows should be tucked inward which creates the inverted “V”position. Lower the dumbbells until they touch your anterior delts.



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Neutral Grip Flat Dumbbell PressIf you want more of a tricep movement or you are having shoulder issues, movethe dumbbells into a neutral grip position. This will be a safer and more stableposition.

Incline Bench PressThe same cues that we discussed for flat bench pressing, apply to inclinepressing. Make sure to hit a full range by touching the bar on your chest. Ifthere is pain with this movement, regress back to neutral grip dumbbell benchpressing as previously mentioned.



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Incline Dumbbell Bench PressJust like flat dumbbell bench press, the inverted “V” position is still the same forthe incline version of the movement. Make sure to drive your feet downward asyou come out of the bottom position.

Neutral Grip Dumbbell Bench PressThis version of the incline press puts more focus on the triceps and is moreadvantageous for a lifter who is experiencing shoulder pain.



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Dumbbell Floor PressI put this movement both in the chest and triceps sections. It targets bothmuscle groups with more of a focus on tricep pressing power. Improving yourtriceps and upper back strength will pay huge dividends for increasing yourbench press max. Maintain the inverted “V” pattern or neutral grip and keepyour legs out of the movement by keeping them straight. Do NOT crash yourelbows into the floor, stay tight and lightly touch your elbows down beforedriving upward. Even though the legs are straight, you can maintain full bodytension by driving your heels downward.



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Exercise IndexSHOULDERS




156

Standing Barbell Military PressThe key to pressing overhead is engaging the lats and driving through with thetriceps. The lockout should be above and slightly behind the head. Most liftersdo this lift incorrectly by not locking out the barbell, which can lead to shoulderimbalances and upper back (thoracic) immobility. Military press or verticalpressing movements strengthen the shoulders, triceps and lats.

Standing Dumbbell Military PressPerform the same movement as with a barbell and remember the dumbbellsrequire greater shoulder stabilization while doing the exercise.



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“V” Dumbbell Military PressWe are moving back to our “V” position for our pressing movement. This versionmight be preferred over the standard dumbbell military press. It depends uponyour anatomy, levers, acromion type and anthropometry (refers to themeasurement of the human individual for the purposes of understanding humanphysical variation-wikipedia.org).

Neutral Grip Dumbbell Military PressThe third and final version of dumbbell military press, is done with a neutral grip.After some trial and error you will find the version that suits your body type. Thegoal is to find a pain-free, strength training movement.



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Seated Dumbbell Military PressIf you have back problems, each variation above can be performed seated on anupright bench.

“V” Grip Seated Dumbbell Military PressAgain, we are moving to the inverted “V” position to show you have to adjust themovement, to fit your specific body type. If this version feels more comfortable,stick with it.



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Neutral Grip Seated Dumbbell Military PressThe final version of the seated military press with dumbbells, we will now use aneutral grip hand position. This version might feel better if you have some pre-existing shoulder problems.

One Arm Dumbbell Military PressThis version of the vertical pressing movement not only increases shoulderstrength but also core / torso stability. Pressing one dumbbell overhead requiresthe lifter to brace and stabilize their torso in order to maintain an uprightposition. This is a great variation to add in for an increased neurological (CNS)demand.



160

DB Clean and PressThis is a dumbbell clean and press. A power curl is initiated by moving the hipsback and extending forward in an explosive fashion. When the dumbbell isracked at the shoulder, the lifter will press overhead. This movement will notonly build strength but also power due to the explosive nature of the clean.Also, there is an increased bracing effect and core strength component becauseit is a unilateral movement.

Barbell ShrugsThis exercise is always done incorrectly. Make sure when you perform themovement, your head remains neutral (in line with your back) and it does notflex forward or extend backward. Do not throw the weight, squeeze it upwardand control the load. Do not use straps until your grip becomes a delimitingfactor and DO NOT roll your shoulders.



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Dumbbell ShrugsSame movement as with the barbell, but now the dumbbells are in a neutralposition. If you have shoulder issues, use this variation instead of the barbellversion.

Plate Front RaisesI like adding this variation into an upper body training routine because it extendsthe normal range of motion typically associated with front raises and it locks thearms in a linear path.



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Neutral (Hammer) DB Front LateralsMake sure when performing this movement, there is no swing. Start with thedumbbells at your side and create tension in your back before raises them toparallel. Stay tight and do not create any momentum.

Alternating Front LateralsPerform front raises in an alternating fashion and ensure the lifter’s head remainsfixed and in neutral. Raise the dumbbells up to a parallel to the floor position.



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Side LateralsSide laterals, like most strength movements, are typically done incorrectly. Thecorrect path for the dumbbells is again the “V” pattern. If you look at the secondpicture below, you can see that the lifter’s arms make a “V” at the top of themovement NOT straight out to the side. This is the most advantageous positionfor maintaining shoulder health and engaging the deltoids.

Posterior Dumbbell FlyesTargeting the traps, rhomboids and posterior delts; posterior flyes should bedone with the head in neutral and without swinging the dumbbells.



164

Exercise IndexBICEPS




165

Chin-upsOne of the best movements for adding mass to the upper back and the biceps(biceps brachii, brachialis and brachioradialis), chin-ups should be donefrequently. Hand positions can be changed according to your individualpreferences and various grip enhancing implements can be adding; thick rope,towels or Rolling Thunders for example.

Barbell CurlsBarbell curls are a great way to build big biceps and they can be modified to yourspecific body type just by changing your hand position. You can move yourhands out for a wide grip or move them in for a narrow grip. A neutral grip isdemonstrated in the pictures. Many lifters start experiencing wrist and elbowpain when incorporating curls with a straight bar. If you do, move to dumbbellcurls which are more forgiving on the joints and allow for small adjustments bythe lifter through the entire range of motion.



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Reverse CurlsBy taking a double overhand (pronated) grip, you will not only engage thebiceps, but also put more focus on the brachioradialis. It is a powerful and thickforearm muscle that crosses the elbow and aids the biceps brachii in flexing thearm. This will add mass to your arms quickly and increase your strength.

EZ Bar CurlsLike dumbbell curls, EZ bar curls take the stress off of your wrists and elbows byallowing the lifter to turn their hands in slightly or out slightly.



167

Reverse EZ CurlsPerforming reverse curls on an EZ curl bar is a great alternative for straight barreverse curls because the bar allows for small wrist adjustments for eachindividual lifter.

Dumbbell CurlsDumbbell curls should be done with no swing or momentum. The hands start ina neutral position at the lifter’s side and raise the weight to an end position nearthe lifter’s shoulders. The forearms rotate (supinate) and flex as they movethrough this exercise.



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Hammer Grip Dumbbell CurlsIf you have bicep insertion pain at the elbow, hammer curls are a greatalternative to straight bar or conventional db curls. In this neutral position, thereis a focus on the brachioradialis.

Alternating Dumbbell CurlsThis is a classic movement where a lot of lifters cheat by swinging, or their headand torso get out of alignment. Make sure to keep upright and pull the weight,do not throw it.



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Cable CurlsCable curls allow the lifter to keep tension on the working muscle through theentire range of the lift. When using dumbbells for curls, at the bottom of the liftor at the top, there comes a point, where the tension is released. Cables keepconstant tension on the muscle, in addition, various grip implements can beused.

Rope Cable CurlsOne example of a grip implement is a rope. The rope allows the lifters hands toadjust as they curl the weight. This is important because each lifter is differentand a rigid straight bar might cause pain for some lifters. A rope is a greatsubstitution in these cases.



170

Exercise IndexTRICEPS




171

Close Grip Bench PressLike all bench press variations, this great mass building movement targets thetriceps, chest and shoulders. This is one of our primary exercises, but it can alsobe included into a supplemental EDT set. Keep the elbows tucked and close tothe lats as you descend into the movement (also see the bench pressexplanation). Squeeze the bar tight, and drive your feet down when the bar ison your chest. The narrow hand position focuses the tension more on thetriceps.

Dumbbell Floor PressThis is a partial range movement that targets the triceps and lockout strength forthe bench press and overhead movements. Keep your legs straight and driveyour heels into the floor as you press. DO NOT bend your knees or raise yourback off the floor during this movement.



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TatesOriginated by Date Tate, the dumbbells start in a locked position overhead head.The lifter will internally rotate the dumbbell where they are parallel to each otherby the time they reach the chest. From there, reverse the movement back to alocked position.

For a demo, see my video here:http://www.youtube.com/watch?v=2GQaG_hpcz0

Incline TatesHere we are performing Tates on an incline bench. Remember to stay tightduring the movement and do not let the weights crash on your chest.


http://www.youtube.com/watch?v=2GQaG_hpcz0


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Crush Flat Press – Version 1The start position of this exercise is the same as for Tates. The lifter will forcethe two dumbbells together and hold them isometrically during the entire lift.They will perform a standard bench press movement, but with the dumbbellstouching the entire time.

Crush Flat Press – Version 2The lifter will force the two dumbbells together and hold them isometricallyduring the entire lift. They will perform a standard neutral grip dumbbell benchpress movement, but with the dumbbells touching the entire time.



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Crush Incline Press – Version 1The lifter will force the two dumbbells together and hold them isometricallyduring the entire lift. They will perform a standard neutral grip incline dumbbellbench press movement, but with the dumbbells touching the entire time.

Crush Incline Press – Version 2The lifter will force the two dumbbells together and hold them isometricallyduring the entire lift. They will perform a standard neutral grip incline dumbbellbench press movement, but with the dumbbells touching the entire time.



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JM PressThe dumbbells will be in a neutral position, locked overhead. The lifter will droptheir elbows and lower the dumbbells to a position where they are touching theirshoulder and reverse back to lockout.

For a demo, see my video here:http://www.youtube.com/watch?v=2GQaG_hpcz0

DipsDips are a great way to build mass on your triceps and chest while improvingpressing strength. Make sure you hit parallel with your depth, with your headforward. Dips can be overloaded with elastic bands, a dip belt with weight orchains.

Caution: If you have any shoulder problems, avoid dips as they arevery hard on the shoulders.


http://www.youtube.com/watch?v=2GQaG_hpcz0


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Band Tricep ExtensionAnchor an elastic band to a fixed object overhead. Perform tricep extension withthis setup. This movement is a great finisher to any workout. Hit for high repsand maintain good form. As you drive toward lockout the bands tighten and thelifter has to remain tight with their upper back.

Plate Tricep ExtensionThis movement is great for anyone with elbow issues. With the neutral gripestablished by grabbing the outside of the plate, the torque on the elbow isminimized and the tricep can be targeted, typically without pain.



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Exercise IndexHANDS




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Hex Head DB HoldsThis exercise will improve finger strength.Grip training carries over to every lift,because your hands are involved with everyexercise. The tighter we can squeeze adumbbell or barbell, the more tension wecan create. The more tension we cancreate, the more strength we can display.This movement should be held for time.

Blockweight HoldsBlockweights are one end of a hex headdumbbell that has been cut off.Blockweights build serious overall handstrength and is one of the best gripexercises.

Important Note: Blockweights are aversatile tool and you can hold theblockweight with individual fingers to targeta specific strength or weakness.



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Plate PinchesSimilar to blockweights, plate pinches develop overall hand strength but with agood modification. The modification is the width of the pinch can be adjusted byadding more plates. This is essential for lifters with different hand sizes andstrength levels. This exercise is typically done with 5’s, 10’s and 25’s.

Two Hand Plate PinchesHeavier weights can be used with the two hand plate pinch. This exercise istypically done with 25’s, 35’s and 45’s. This movement really teaches the lifterhow to use the tension in their hands to create tension in their arms, shouldersand back.



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Exercise IndexBACK




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Pull-upsIf you want mass on your upper back, you need to do pull-ups. It involves all ofthe muscles of your upper back and shoulders. Real pull-ups are performed withno swing and straight up and down. The lifter will go from full extension (whichis full flexion of the shoulders) to a position with their head over the bar. Pull-ups can be overloaded with a dip belt with weight, elastic bands or an object likea medicine ball or sandbag between your legs. Various grip implements can beadded to make pull-ups harder such as towels, thick ropes or Rolling Thunders.

Chin-upsThis movement is another mass builder for the back. With more assistance andfocus on the biceps, chin-ups will allow the lifter to overload with more weight inaddition to their own bodyweight.



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Narrow Grip Pull-upsPerformed with a v-bar over the pull-up bar, narrow grip pull-ups provide a nicestretch on the shoulders while targeting the back musculature.

Barbell Bent Over RowsThis exercise is typically done incorrectly. There is no swing and the lifter’s torsoshould be parallel or very close to parallel during the movement. Most people dothis movement with a partial range of motion while practically standing straightup. Building the lats, biceps, rhomboids, traps and strengthening the erectors,bent over rows are a great exercise for added muscle to the entire back.



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T-Bar RowsThis movement can be performed on a t-bar machine (as shown on the left) orwith the barbell end placed in the corner (as shown on the right). Bothmovements are great if done correctly. Ensure the shoulders are retracted andthe lower back, torso and head are in a neutral position.



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Dumbbell Bent Over Rows – Version 1For variety, you can include the dumbbell version of the bent over row exercise.This will allow a greater range of motion (ROM) as the elbows can travelbackwards a greater distance. As with all movements that load the torso, thelower back should remain fixed and in neutral to ensure there are no injuries. Toincrease the core component, try this movement with only one dumbbellon one side. This will create an anti-rotational effect and torque on the torsowhile you’re rowing the dumbbell.

Dumbbell Bent Over Rows – Version 2This is another version of dumbbell bent over row. Keeping the elbows in linewith the shoulders and forming an “L”, this version will engage not only the lats,but there will be more focus on the posterior delts, traps, rhomboids and teresmajor.



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Dumbbell RowsHere is the braced version of dumbbell rows. This movement allows the lifter tomove and utilize more weight, since one arm and one leg are braced on a bench.The head and torso should be lined up and the lifter should tense theirabdominals hard during the movement. Also, ensure that the lifting arm andshoulder are retracted and doesn’t “sag” during the movement.

Seated Cable RowsHere is the seated version of this upper back mass builder. The cable keepstension on the musculature throughout the movement and various gripimplements and bars can be used to change the angle. Make sure the torsoremains upright and you do not throw the weight. Keep your chin up and do nottuck it as you pull weight. Also, make sure you don’t explosively extend yourlower back to move the weight, a common mistake.



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Inverted RowsInverted rows will allow you to transition to conventional pull-ups and are a greattool for finishing the workout with a few high rep sets. Ensure the shoulders areretracted and the body remains fixed and rigid. To increase the difficulty, youcan raise the lifter’s feet on a box or bench, add weight to the lifter with aweighted vest or chains, or change the grip component by using a thick rope ortowel.

Inverted ChinsSame movement as above, but this version has more of a bicep engagement. Itis also the preferred version if the lifter has any lateral elbow pain.



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Straight Arm Cable Pull DownsThis exercise really focuses on building strength in the lats. There is also a slightabdominal engagement as the lifter tries to remain upright during themovement.

BTR Straight Arm Cable Pull DownsBeyond the Range (BTR) pull downs increases the strength not only of the lats,but also in the shoulders. This movement puts tension through a full range inthe shoulder which is great for shoulder health. As you start the pull on thecable, the lifter’s hips will move into an upright position.



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Wide Grip Lat Pull DownsTargeting the lats, this movement can be done with a variety of implements.Make sure that you don’t throw the weight and ensure to keep constant tensionduring the exercise while pulling the bar down to the lifter’s collar bone. Avariety of bars can be used with this exercise.

Narrow Grip Lat Pull DownsHere is the narrow version of the pull down. At the peak of the movement,make sure you move your head through your arms to keep your shoulders asfluid as possible.



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Underhand Lat Pull DownsHere is the third version of the lat pull down. I’ve shown two possible bars thatcan be used, but you can also use towels, thick ropes or other angled bars.Again, with the underhand (pronated) position, more bicep engagement isinvolved. This, along with a bar that keeps the hands in neutral, might be yourpreferred exercise if you have any type of elbow issue.

Reverse HypersThis version of the reverse hyper is done backwards on a Roman chair if youdon’t have a reverse hyper machine (developed by Louie Simmons). I’veincluded this exercise in the lower body section as well, because of the glute andhamstring being the prime movers, but the spinal erectors are also involved withthis movement. The erectors contact isometrically to stabilize the spine andcounterbalance the abdominals to perform this movement. Reverse hypers canbe overloaded with a med ball, elastic band or dumbbell.



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Back ExtensionsBack extensions involve the glutes and hamstrings (and are in the lower bodysection) but because they also activate the spinal erectors isometrically, they areincluded in this upper body back section.



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Exercise IndexLOWER BODY




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Exercise IndexLEGS / POSTERIOR CHAIN




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The Posterior Chain

The posterior chain consists of themusculature on the body that youdon’t normally see, but it makes upthe other part of the equation.Developing the musculature thathas been collectively grouped asthe posterior chain is the key todeveloping power and full bodystrength. The body works as akinetic chain (structural, fascial andneurological systems) andmovements across one segmentaccumulate or dissipate acrossother segments dependent uponthe strength, mobility or stability of the segments engaged. Developing theposterior chain is essential for creating musculature balance and strength.

Examples of Compound Movements Engaging the Posterior Chain

§ Squats§ Deadlifts§ GHR’s§ Reverse Hypers§ Cleans§ Snatches§ RDL’s§ Good Mornings§ Lunges§ Step-ups§ Sled Dragging

Purpose of the Posterior Chain

§ Development and proficiency of deceleration and acceleration mechanics§ Creates a balance of antagonistic anterior and posterior muscle group

pairings for optimal functioning§ Works with “core” musculature to stabilize and engage all movements§ Injury prevention and protection of the neck, shoulder, spine, lower back

and hips§ Developing the posterior chain will make a lifter stronger, faster and more

explosive

Posterior chain described by the shaded area



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Posterior Chain Anatomy

Image References 1, 4



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Number Muscle(s) Group Action

1 Erector Spinae - iliocastalis ,longissimus, spinalis

Trunk / Neck ExtensionLumbar StabilizationResists Trunk Flexion

2 Rhomboids Scapular RetractionScapular Downward RotationThoracic / Cervical Spine Stabilization

3 Trapezius – Upper Scapular ElevationNeck Lateral FlexionNeck ExtensionNeck RotationThoracic Spine ExtensionCervical Spine Stabilization

3 Trapezius – Middle Scapular AdductionScapular RetractionThoracic / Cervical Spine Stabilization

3 Trapezius – Lower Scapular DepressionScapular Upward RotationThoracic Spine ExtensionThoracic Spine Stabilization

4 Lattissimus Dorsi Shoulder ExtensionShoulder Horizontal AdductionShoulder Internal Rotation

5 Thoracic Lumbar Fascia orTLF

Overlays, engages and coordinates movements andforces transversely across the entire backmusculature

6 Multifidus Segmental Spine Proprioception, Stabilization,Extension, Rotation and Lateral Flexion

7 Hip (Iliopsoas) Complex –iliacus, psoas major, psoasminor

Hip FlexionHip Lateral RotationLateral Rotation of Lumbar SpineLumbar Extension

8 Soleus Ankle Plantar Flexion9 Gastrocnemius Knee Flexion

Ankle Plantar Flexion10 Hamstrings Knee Flexion

Hip External / Internal RotationHip Extension

11 Gluteals – maximus, medius Hip ExtensionHip AbductionHip External RotationDecelerates Hip FlexionDecelerates Hip AdductionDecelerates Hip Internal Rotation

Publication References 105, 106, 107Website References: exrx.net

Special Thanks to Mike Robertson MA, CSCS



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High Bar Back SquatsThis is an essential compound movement for building full body strength andserious muscle. The squat works the entire lower body but that is not all. Theupper body and torso stabilizes the load and aids in the tension needed to movethe weight. If your core is weak, you’ll crumple in the hole. If you are notsqueezing the bar with your hands and engaging your lats to stabilize theweight, the bar will shift and you won’t be able to finish the lift.

Key Points to Remember:

1. Setup under the center of the bar with it resting on your upper traps2. Place your hands wide on the bar, squeeze your back tight as you pull

your hands toward the center as far as you can3. Lock hands on bar with very tight grip4. Rotate elbows down (facing the ground) and straighten the wrists5. Take a deep breath, hold it6. Unrack bar and step backward, getting into your stance with as

minimal steps as possible7. Feet should be approximately shoulder width apart with toes pointed

outward at a comfortable angle for your body type, typically any wherefrom 10 - 45 degree angle

8. Let air out, and reset air pulling chest upward and ensuring elbows arefacing down, head should remain forward to slightly up

9. With weight on the middle of your feet (not toes) shift hips backward10.As the hips move backward, drop down into the hole maintaining an

upright torso position tracking the knees over your toes (imagine there isa string attached to your chest keeping it up and facing forward)

11.Descend until you reach the bottom position (as far as you can go)12.Still holding your air, drive upward out of the hole locking the hips forward

at the peak with a powerful glute contraction.13.Repeat steps 4-12.14. Head fixed forward and neutral15.Elbows facing down toward the ground. This will keep the chest up and

head up, especially when driving out of the hole.16.Squeeze the bar and engage the lats. This will create more tension

(which means you can move more weight) and help stabilize the load.17.Wear flat soled shoes. Don’t wear anything with a cushion or spring in

the heel!18.Take a deep breath and hold it throughout for each rep. Reset your “air”

before the next rep.19.Keep the weight on the center of your foot, not on your heels or up onto

your toes.



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Front SquatsThe same key points discussed in the back squat, apply here. Remember, withfront squats the weight rests on your clavicle and your elbows should be “drivenupward” throughout the entire movement. If your elbows dip in the hole you’llfall forward. To account for wrist, elbow and shoulder flexibility issues, liftingstraps can be wrapped around the bar and held, instead of the conventional armposition setup you see in the pictures. Front squats require great torso strengthto remain upright and rigid during the exercise. They also target the quadricepsmore and require greater ankle mobility then conventional squats.

Alternate Racked position with Lifting Straps:If you lack the shoulder and wrist flexibility to rack the barbell for theconventional arm position for front squats, an alternative setup can be used.Wrap your lifting straps around the barbell and hold on to them.



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Box SquatsBox squats are squats done to a box. The box ensures that the same depth ishit with every rep. Other benefits of the box squat are that they break the“eccentric / concentric chain”. This means that the elastic energy created duringthe eccentric (lowering) phase is dissipated when the lifter sits on the box priorto the concentric (raising) phase. This will improve drive out of the hole.Because of the wider foot position, greater hips, glutes and hamstring activationis established. The same points still hold true as with “free” squats (without abox). Head up, elbows down, chest up and sit back. The foot position is 1-2foot wider than with conventional high bar back squats. Make sure you “forceyour knees outward” during the entire movement.

DO NOT CRASH OR DROP ON TO THE BOX!



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Sumo DeadliftsAnother great mass builder, the sumo deadlift is another primary exercise youmust cycle into your lower body training sessions. As the lifter sets up, his shinsshould be touching the bar. The lifter lowers down and pushes their kneesoutward, by driving their feet down and “spreading the floor”. Take a big breathand force your abdominals outward to create tension and intra-abdominalpressure while you drive the floor away. Do not jerk the weight off the ground.I teach my athletes and clients to reset their air at the top of the movementagain. Then you will lower the weight back to the floor and repeat. Also, makesure your hips do NOT rise immediately when you start pulling. Keep your hipsdown to ensure your glutes and hamstrings are fully engaged.



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Conventional DeadliftsConventional deadlift use a shoulder width or narrower foot position. Again, thelower back should be fixed and in neutral when the lifter begins the movement.Head is up and fixed forward and the exercise should be engaged with a bigbreath to stabilize the torso. Drive the ground away; do not jerk the weight offthe floor. Make sure you use a double overhand (pronated) grip as long as youcan to build up your grip strength. This is another major mass builder and aprimary exercise in the AMD program.



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Romanian Deadlifts (RDL’s)This movement targets the glutes and hamstrings, the major muscle groupsinvolved in hip extension. The idea with all supplemental exercises is to build upthe musculature targeted with the primary exercises. So RDL’s help buildstrength and size for a bigger squat or deadlift. The movement is not started bybending at the waist, but rather with the lifter pushing their hips backward. Thehead should remain fixed and in line with the spine. The foot position should beshoulder width or slightly narrower. This movement can also be done with asumo stance as seen in this video:

http://www.youtube.com/watch?v=5WfeZetyQSc

Sumo RDL’sOnce again by distributing the load across the hips, glutes and hamstrings, sumostance Romanian deadlifts are a great way to target the posterior chain.


http://www.youtube.com/watch?v=5WfeZetyQSc


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Dumbbell RDL’sThis is the same RDL movement but done with DB’s. This exercise allows you togroove the RDL movement pattern and helps transition to the barbell version.

Good MorningsTargeting the hip extensors, good mornings should only be done with propercoaching. The lifter should remain rigid with a neutral spine and a forciblybraced torso, while they move their hips backward. Again, do not bend over atthe waist.



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Snatch Grip Deadlifts off 4” BoxThis movement engages a beyond the range (BTR) deadlift by utilizing twodifferent techniques. The snatch grip on the bar and the raised platform bothwork to increase the total range of motion of the exercise. We know that thegreater the range of motion, the greater muscle fibers are activated. Thegreater muscle fibers activated, the greater strength is developed.

Zercher SquatsA zercher movement is where an implement is held in the crease of the lifter’sarms. This exercise is performing a zercher squat which is a squat performedwith the bar in the lifter’s arms instead of on their back or in a front squatposition. Zercher movements are very difficult and require a significant bracingand rigidity of the torso to maintain proper positioning. Hip and ankle mobilitydictate the athlete’s ability to engage a full range of motion.



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Glute Ham Raise (GHR)Building up the hamstrings and glutes, GHR’s are an incredible training meansfor developing the posterior chain (see Combat Core). Most lifters start thismovement by “swinging” upward to start the movement. But, the exerciseshould be done with the lifter starting in an isometrically contracted, static andparallel position – with no swing. If you do not have a GHR bench, thismovement can be done on the floor (called natural GHR’s) with a pad under theknees and a partner holding the lifter’s ankles.

GHR with Med BallThe GHR is now loaded with a medicine ball held on the athlete’s chest. Themovement should be explosive with attention to the athlete’s lower lumbarremaining in neutral and not hyper-extended. Keeping the athlete’s chin tuckedduring the movement helps to accomplish this task. Other loading can be donewith an Olympic plate or elastic band.



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Leg PressThe leg press is an exercise that can be done when transitioning yourself or aclient into full, free standing squats. You can perform the movement for highreps with a single leg (unilateral) to re-stabilize the knee and activate thequadriceps. Ensure that your hips do NOT tuck under at the bottom of themovement which signals tight hamstrings and immobile hips. Stay in a range ofmotion that promotes good form. Calve raises can also be done on the legpress. Remember though, the goal is always to progress to free standing squats.

Goblet SquatsGoblet squats are free squats that are done with a dumbbell, where you hold thedumbbell vertically on one end. Keep the back in neutral and your head upwhen performing the exercise. You can also increase the range of motion (ROM)by standing on a 45 lb plate (face down) or small boxes.



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Dumbbell Front SquatBy holding the dumbbell up tight against the chest while squatting, you canincrease the engagement of the upper back musculature. This will also improveyour posture and force you to keep in an upright position. Make sure that yourknees track over your toes as you descend into the movement.

Dumbbell SwingsDumbbell swings are an explosive movement that dynamically engages thehamstrings, glutes and lower back musculature. Keep tight throughout themovement and perform for a higher volume rep scheme. This movement is agreat supplemental exercise and can be done with kettlebells if you have themavailable.



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Kettlebell SwingsThis is one of the 6-8 foundational movements of kettlebell training. Themovement of the kettlebell should be the result of an explosive hip extensionNOT by pulling upward with your shoulders and arms. As you extend, themomentum of the kettlebell will carry it upward and your arms should berelaxed.

Cable PullthroughsThis movement also targets the posterior chain. Keep tight and neutral (headand back) throughout the movement. A rope attachment is typically used forthis exercise and it is finished with a powerful glute and hamstring contraction.The lifter straddles the cable and faces away from the stack with the ropeattachment between their legs.



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Bodyweight LungesNot only building strength in the quads, glutes and hamstrings, bodyweightlunges have many other great benefits. Lunges stabilize the knee and forcestorso stabilization in the sagittal plane (one of the three anatomical planes ofmotion – see below). Lunges are one of our supplemental exercises thatcompliment deadlifts and squats. They can also be used as an activation orwarm-up exercise.

Planes of Motion

Planes of Motion – how the body movesabout three anatomical planes of motion.

Sagittal – splitting the body down the middle,into left and right identical halves

Frontal – splitting the body down the middlefront to back

Transverse – imagine a line down the middleof your body straight down from your head,now rotate about this axis



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Lunges with DumbbellsBy adding weight to lunges, it increases the balance component and intensity ofthe exercise on the engaged muscle groups. Ensure that you remain upright andtight throughout the movement.

Overhead Plate LungesThis movement demonstrates that the body works as a whole unit. Movementsof the upper body are amplified and facilitated by the positioning andmovements of the lower body. If we overload and create tension in the upperbody, we become more stable and powerful in the lower body. This is a principleof intermuscular and intramuscular coordination, typically called co-contraction(Mel Siff). By holding a plate overhead, we also can further increase the balancecomponent and improve our upper back mobility.



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Backward Lunges from DeficitThese are conventional backward lunges done with the lead leg on an elevatedsurface. In this case, we used a step. A box or platform can also be used.From a deficit means increasing the range of motion or the degree of flexion /extension of the standard lift. By doing backward lunges from a deficit we areincreasing the degree of hip flexion and required knee stability. In this example,we are also overloading the movement with chains. A weight vest or unloadedbarbell can also be used.

Backward Lunges from a Deficit 2This is the same variation as above, but a plate is held overhead during themovement. This increases the upper back engagement which is essential fordeveloping the posterior chain. As you now know, the upper back including thelats are considered part of the posterior chain (see Combat Core).



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Bulgarian Split SquatsBulgarian split squats are done with the back leg elevated on a bench or a box.This increases the stretch on the hip flexors on the trail leg and also forces thelifter to keep upright and rigid. This is an advanced movement and can be donewith just bodyweight, using a broomstick to keep your balance.

One Leg Squat to Bench (or Box)If you have any type of knee problem, you need to start incorporating one legsquats to a bench. The good thing about this exercise is that it can be adjustedto your height and strength levels. Squat to a high box and slowly start loweringthe box down until you get to parallel or lower. You can use your arms tobalance during the movement. A broomstick can also be used until you becomestabile enough to execute the movement.



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Step-UpsStep-ups are similar to lunges in that they develop the quadriceps, hamstringsand glutes. The proper way to execute step-ups is to have very little to no legdrive on the trail foot. This will put all the focus and tension on the lead footthat is stepping up. The back foot should only act as a guide to balance you.When you step downward, you should maintain all of the tension in your legs sothat when you place your trail foot back onto the ground, it is very gently. I cuemy clients with “make no sound” when stepping back down. This will ensurethat you don’t just drop down from the platform or box.

Step-Up with DumbbellsWe can overload step-ups with a weight vest, dumbbells or even a medicine ball.When overloading step-ups with implements (such as the med ball anddumbbells) they can be held at different positions; overhead, at arms lengthstraight out or down at your sides. You can also perform an upper body complexmovement with the implement. For example, step-up and press the dumbbellsoverhead.



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Reverse HyperextensionsThis version of the reverse hyper is done backwards on a Roman chair if youdon’t have a reverse hyper machine (developed by Louie Simmons). I’veincluded this exercise in the lower body section as well, because of the glute andhamstring being the prime movers, but the spinal erectors are also involved withthis movement. The erectors contact isometrically to stabilize the spine andcounterbalance the abdominals to perform this movement. Reverse hypers canbe overloaded with a med ball, elastic band or dumbbell.

Reverse Hyperextensions with Med BallThis exercise shows how you can overload the reverse hyper exercise with amedicine ball. Of course, by holding the medicine ball in between your feet, youengage the hip adductors as well.



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Back ExtensionsBack extensions engage the glutes and hamstrings (and are in the back sectionbecause they also activate the spinal erectors isometrically). The intensity of thisexercise can be increased by holding onto a dumbbell, looping an elastic bandaround your neck or by holding a medicine ball.



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ABOUT JIM SMITH

OTHER PRODUCTS FROM JIM SMITH

COMBAT COREBy Jim Smith, cscswww.CombatCoreStrength.com

The manual is the essential coretraining reference for all strengthcoaches and fitness professionals.Combat Core demonstratesadvanced torso training strategiesfor elite athletes and the manualprovides the science andanatomy that the exercises arebased upon.

ACCELERATED MUSCULARDEVELOPMENTBy Jim Smith, cscswww.AcceleratedMuscularDevelopment.com

Accelerated MuscularDevelopment (AMD) is the ONLYcomplete muscle buildingsystem. AMD provides a step-by-step, easy-to-follow protocol that“teaches” you how to not onlybuild slabs of muscle, but alsohow to structure your ownprograms.

CHAOS TRAININGBy Jim Smithwww.ChaosTraining.com

Bridging the gap from typicalstrength training means tosporting execution. This monstermanual is over 670 pages ofinnovation. Chaos Training is theessential, all encompassingreference for odd-object andnon-conventional training.

Jim Smith, CSCS, CFT, USAW is the co-founding member of the DieselCrew. Jim is certified through the National Strength and ConditioningAssociation (NSCA) as a Certified Strength and Conditioning Specialist(CSCS), the International Sports Sciences Association (ISSA) as a CertifiedFitness Training (CFT) and USA Weightlifting (USAW) as a Club Coach.

He dedicates himself to studying, developing and enhancing athleticperformance through the utilization of conventional, non-conventionalstrength training protocols. Helping athletes of all skills levels attain theirgoals and “Achieve Beyond Potential”, Jim is also a lecturer, author andmember of the EliteFTS Q&A Staff. Jim is an expert contributor for Men’sFitness and is a member of the Elite Fitness Q/A staff.

To learn more about Jim, visit his website at www.DieselCrew.com

THE ULTIMATE SLEDDRAGGING MANUALBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/sled.htm

The Ultimate Sled DraggingeManual has provided manynew and innovative sleddragging training ideas toimprove restoration, bracingefficiency and conditioninglevels.


http://www.CombatCoreStrength.com

http://www.ChaosTraining.com

http://www.DieselCrew.com

http://www.DieselCrew.com/sled.htm


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www.dieselcrew.com“Achieving Beyond Potential”


http://www.dieselcrew.com

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