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- Dorian Yates, 6-time IFBB Mr. OlympiaThe Purposefully PrimitiveResistance Training AmalgamationAmalgamate is defined as 'merging into a single body.' The Purposefully Primitive training amalgamation is not a merging of all methods into a single body, rather our amalgamation is the steady rotation of Master methods. Instead of throwing all the Iron Methods of all the Iron Masters into the equivalent of a philosophic blender to create a single diluted hybrid, our amalgamation is of a different flavor. We respect each approach and each method as if it were an amazing ethnic dish served at a gourmet restaurant.We amalgamate by alternating methods or by slight modification.
Each Method of each Master offers a splendid tactical template for use at different times during your resistance training career. One Purposefully Primitive tenet is that all systems eventually cease delivering results. When stagnation eventually and inevitably occurs we need to be ready with another equally effective resistance training regimen that contrasts dramatically to the approach being used.When constructing a resistance training regimen, so much depends on theRecapitulation of Modes and MethodsNow that you have been introduced to the ten Iron Masters and their individualistic training systems, a recap could be beneficial: do any of the various approaches appeal to you? People have likes and dislikes and often being exposed to a new way in which to train infuses the individual's efforts with wild enthusiasm.Progressive resistance training taught at local health clubs and YMCAs is uniformly boring, standardized and ineffectual.
Round pegs (clients) are routinely jammed into square holes using cookie-cutter resistance programs that just don't work. The typical health club or YMCA offers pabulum resistance training programs that are a complete waste of time. Know-nothing 'trainers' instruct wide-eyed clients how to perform meaningless exercises that produce zero results. There is no point in having trainees performWhat The Iron Masters Have In Common. The elite use free weights to near exclusion: From Anderson to Yates, all the Iron Masters make barbells and dumbbells their weapon of choice because they are superior tools. The very rawness of hoisting barbells and dumbbells is what makes them so effective for muscle and strength building. Smooth and efficient is not nearly as good as crude and difficult when the name of the game is triggering hypertrophy.
Free weights trump mimicking machines every single time and in every single instance. Sessions are centered on core compound multi-joint exercises: The Iron Elite start off every training session with one of the core compound multi-joint exercises. These exercises force groups of muscles to work together in synchronous fashion to complete the assigned muscular task. The synchronized interaction between contiguous muscles actuallyHow to Build MuscleLet us be clear on what a sensible progressive resistance program will and will not do: a sensible weight training program builds and strengthens the 600-plus muscles of the human body. Weight training alone will not make you leaner, nor will it melt off stored body fat. The caloric cost of weight training is insignificant when compared to sustained cardiovascular exercise.
A torrid weight training session lasting 45 minutes might burn off 200 to 300 calories, depending upon the size of the trainee. Resistance training, with its rest periods and uneven exertions, is not a particularly effective calorie oxidizer. Even cardiovascular exercise is too often overestimated as a calorie burner. Tooling along at a heart-pounding, 15 calorie per minute pace, even after 30 minutes the trainee has only burned 450 calories; the exact caloric content of a medium size order of McDonald's French fries.The profound purpose of proper resistance training is two-fold:Getting StartedThe Nine Critical Free Weight ExercisesBuilding muscle and strength has been made overly complex by a fitness industry dedicated to selling exercise equipment.
Truth be known, there are nine basic free weight exercises that can and will deliver all the results a serious individual can expect from a progressive resistance routine. There are a half dozen or so additional auxiliary free weight exercises that are legitimate variations on the nine core exercises.You need only a barbell, dumbbells, a sturdy exercise bench that inclines and a primitive set of squat racks. A safety power rack is needed by intermediate and advanced trainees that train alone. Effective muscle and strength building is a raw, brutal undertaking and anyone who tells you different either doesn't know what they are talking about or are trying to sell you a product.The Iron Masters know that the diligent use ofSquatFree Weight Squat: I have new trainees work up to 50 free weight squats without poundage before I allow them to transition to plate squats. After all, if you can't do a proper weightless squat, how will you be able to do a correct one holding a heavy plate, much less a barbell perched precariously on your back? Assume a shoulder width stance, inhale, break the knees, push the butt rearward; knees out as you descend and ascend.
Maintain a bolt upright torso. Knees are not allowed to travel forward out over toes. Descend with tension and precision, squat deep then arise explosively.Plate Squat: The plate squat is an interim step. The trainee clutches a plate to their chest as they squat. (Photo 1) Observe all the free weight squat rules: sit back—not down!
(Photo 2) Spread the knees and keep kneesBench PressIncline Free Weight Pushup: Some beginners cannot do a single bench press with the lightest dumbbells. Find a sturdy support 3-4 feet off the ground. Stand three feet away, extend the arms and keep the body straight. Lower to the support. (Photo 2) Push back up while keeping the body rigid. The lower down the push-surface the more difficult the upward push. Three sets of however many reps you can do, three times a week.
Lower the surface when you canOverhead PressThere are three distinct overhead press variations. Each one can be done standing or seated: the barbell press, the dumbbell press and the press behind the neck (PBN). In the standing overhead barbell and dumbbell press, power clean a weight to the shoulders, lean back ever so slightly, lock the legs and freeze the back. Now push upward as close to the face as possible. Use a shoulder width grip. In the PBN, set the loaded bar in the squat rack, shoulder it and step back.
Use a wide grip, same as the wide grip bench press. Press the weight overhead.
Be careful to notRomanian DeadliftThe Romanian deadlift is traditionally done while holding a barbell and is a spinal erector exercise. Our version is done holding a single barbell plate and is a hamstring isolation exercise without peer. This is the most intense and effective of all hamstring exercises and is difficult to describe.
Done with improper technique, this exercise disintegrates into a worthless, sub-maximal erector exercise.Assume a Sumo deadlift stance and stand erect holding a plate. Break forward at theAuxiliary ExercisesLEGSFront Squat: This is a fabulous exercise; next to back squats, the second best leg exercise known to man. Load a barbell on the squat rack, step under the poundage using front squat hand position.
(Photo 1) Break the bar from the squat rack, step backwards and set the feet in a back squat stance. Now take a huge breath and squat down. Upon breaking the knees, push theBACKPower Clean: Technically tricky, this is an outstanding overall back developer. The power clean is the second best of all back exercises, next to the deadlift. The PC blasts traps, spinal erectors, teres, lats and rhomboids.Use a shoulder width stance and shoulder width grip.
Squat down in a conventional deadlift start position. Now pull a light barbell upward in one fluid motion. (Photo 1) The barbell is pulled straight up. Use a weight that you can pull to shoulder height for 10 reps easily. At the pulls peak, snap the wrists under, catching the barbell on the shoulders. (Photo 2) Stand erect cradling the bar.
(Photo 3) This is one rep. Flip the bar off the shoulders andTwo Day a Week TrainingWeight training twice a week is the bare minimum. Even in the primordial world of the Purposeful Primitive, twice a week is the least amount of training required for a serious effort.Our amalgamated template for twice-a-week training is super simplistic: perform the three 1st Tier core lifts or their close variations twice a week. A beginner would perform three sets of each.
Advanced trainees might want to add 'back-off sets.' This routine is the barest of the bare and must be executed with sufficient intensity. This routine can be extremely productive.
It is a result-producing legitimate strength approach that is the absolute best entry-level program for a beginner.It can be amped-up for advanced trainees by adding theThree Day a Week TrainingThe three day a week Purposefully Primitive amalgamated training template is the last of the routines wherein the entire body is blasted, head to toe, in the same session. I used this template successfully for the first five years of my own lifting career. This approach is classic: I got it from the Mac McCallum and Bill Starr in ancient Strength & Health Magazines.A three day a week routine always works well for athletes involved with competitive sports as it allows plenty of time for other athletic activities.
The stronger you get, the longer it will take to get through this 'Big Man' Routine. You will need a couple days to recover. Then you hit it again. In the three day a week training regimen, add Tier II exercises: standing overhead press, barbell curl and tricep press/extension, to the existing menu of Tier I Exercises. Periodize the squats, bench presses, deadlifts and overhead pressing. No need to cycle arms. This approach works phenomenally well forFour Day a Week TrainingIf you engage in serious progressive resistance training long enough you become stronger.
Biological fact: if you train the way we tell you, you will make size and strength gains.Basically, when your strength reaches a certain point, whole body routines take too long. The exercises at the end of the elongated whole body routine invariably suffer. What good is it to handle 150x6 in an exercise at the ass-end of a whole body session when you can handle 150x10 when fresh? Session stamina and pure fatigue comes into play more and more as youFive Day a Week TrainingI like to use an amalgamated variation of Bob Bednarski's rolling training split.
You could also use the 'straight/no chaser' Ed Coan program pulled directly from the Master Method section. The choice is yours. My Bednarski-inspired rolling progression concentrates on aSix Day a Week TrainingSome people love to weight train. They have the time, they have the situation, they have the energy and they have the inclination to train and train often. Some people are psychologically adapted to do more, but to not do it as hard.At one polar opposite of the bodybuilding world stands Dorian Yates, the mover of mountains, the power and bulk monster. The Diesel has more in common, from a training approach and workout prospective, with the likes of Kirk Karwoski or Ed Coan (or Kaz) than he does with Bill Pearl or Arnold Schwarzenegger.
Dorian trains like a powerlifter that uses forced reps on the last set of each exercise.At the other extreme of the bodybuilding world stands Bill Pearl. Bill trains each muscle two or three times a week. Dorian trains a muscle once a week and uses much heavier weight. Bill uses a blistering workout pace and gets an intense cardio bump during his weight workout. Bill Pearl is a volume trainer. Dorian is an intensity trainer.
Bill, like Arnold and Sergio and Franco and all the other volume training greats of the early 70s, routinely performedPeriodization & PreplanningStair-Stepping Progress Upward ViaCreeping IncrementalismPeriodization is a tactical template used by elite athletes to morph from out-of-shape into best shape ever.After a competition athletes let themselves detune and soften up a bit.