Push Press — Preactivation Sets: 4 - 6 Reps: 3 Rest: 15 Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise.
Seated Dumbbell Overhead Press — Ramp Sets: 4 - 6 Reps: 3 - 5 Rest: 60 Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise.
Power Snatch — Preactivation Sets: 4 - 6 Reps: 3 Rest: 15 Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise.
Dumbbell Upright Row — Ramp Sets: 4 - 6 Reps: 3 - 5 Rest: 60 Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise.
The I, Bodybuilder Program
The I, Bodybuilder program is designed for advanced level and elite lifters. This doesn't mean that intermediate lifters can't participate, because they can. In fact, I want to encourage anyone who's serious, and who has enough lifting experience under his belt, to jump right in and get on the program.
So you be the judge. You want it? Go for it.
No hype, no exaggeration, pure and simple, build muscle as fast as humanly possible. More specifically, build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize. That's radical hypertrophy, and that's exactly what this program's all about.
I've trained dozens of lifters with these techniques, and every single person has been totally blown away. Bottom line, these principles work just exactly as promised.