Rack Pull from Pins 2" Below Knee — Cluster Sets: 2 Reps: 1, 1, 1 Rest: 10/90 Each set, perform 3 repetitions, resting up to 10 seconds between each rep. The idea is not to rest the full 10 seconds, but to only take the time required to unload the muscle, reposition the lift, and give a full effort on the next rep. Most experienced lifters will take less than 5 seconds between reps on earlier sets, and 6 to 8 seconds with more challenging weights. Ramp (increase) the load each set by 10, 20, or 30 pounds. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between sets, but only take the minimum time required to give maximum effort on the next set.
Deadlift — Ramp Sets: 6 Reps: 3 Rest: 90 Perform 6 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 6 sets, ending with the weight that's the heaviest you can lift without slowing down through sticking points. For advanced lifters, the load should be between 85% and 90%. For everyone else, the load should be between 70% and 80% 1RM. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort.
Medium-Grip Pull-Up — Ramp Sets: 6 Reps: 3 Rest: 90 Perform 6 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 6 sets, ending with the weight that's the heaviest you can lift without slowing down through sticking points. For advanced lifters, the load should be between 85% and 90%. For everyone else, the load should be between 70% and 80% 1RM. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort.
Seated Row — Ramp Sets: 7 Reps: 3 Rest: 90 Perform 6 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 6 sets, ending with the weight that's the heaviest you can lift without slowing down through sticking points. For advanced lifters, the load should be between 85% and 90%. For everyone else, the load should be between 70% and 80% 1RM. Set 7, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 90 seconds between sets, only taking the time required to give maximum effort.
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.