The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

Many have asked for this and its finally here... consolidated "How To" stickes all in one place. The Blueprint 2.0 has been refined via user feedback and updates will be included in 3.0 - which you'll get for FREE prior to the price increasing. Until then, proceed in the following fashion to get the absolute MOST out of your Blueprint experience:

NOW MANDATORY:

1.) Take 1 week off. Just one week to read, study the stickies and formulate your questions/goals. During this week, your establishing you avg. waking heart rate, weighing yourself at start/finish of week and ideally establishing your daily maintenance caloric intake.

2.) Take the Blueprint ONE WEEK AT A TIME. That starts with your rest week. If you look at it in its entirety, you'll likely be overwhelmed. So will we with questions about stuff you won't be using for another month! ONE WEEK AT A TIME gets it done.

3.) Start a thread in the BP Journals section introducing yourself, a bit of background and your goals. We'll take it from there...

Then, please read these stickies in the following order:

NEW BP USER STICKIES

https://bodybuildingsupplements.com/phpB ... .php?t=478
https://bodybuildingsupplements.com/phpB ... .php?t=482

WARM UPS - HOW TO

https://bodybuildingsupplements.com/phpB ... .php?t=441

FAMINE STICKIES

https://bodybuildingsupplements.com/phpB ... .php?t=377
https://bodybuildingsupplements.com/phpB ... .php?t=523
https://bodybuildingsupplements.com/phpB ... .php?t=389


FEAST STICKiES

https://bodybuildingsupplements.com/phpB ... .php?t=378
https://bodybuildingsupplements.com/phpB ... .php?t=437
https://bodybuildingsupplements.com/phpB ... =9137#9137
https://bodybuildingsupplements.com/phpB ... .php?t=623

For all you lurkers who didn't buy the course, don't even bother. I left the rep ranges out for some key workouts. Without these you might as well start over or better yet, give up b/c there's no way you'll get anything out of the rest of it.

For everyone else, those rep ranges are found on pages 13, 14 and 15 of your Blueprint

CRUISE STICKY

NOTE: We use a different variation of this loading pattern during cruise and only do so for 3 weeks, not 16 weeks like this suggests! And for all you rip off artists who don't hold BP and are trying to reverse engineer... too bad for you. If you were successful in reverse engineering The BP from the above stickies, you'll lose all of those gains without solidifying them in Cruise. Go ahead, try repeating the program without doing this. I already know the answer to what's going to happen

However, if you're going to run The BP only now and then, this is an EXCELLENT program to use while you're "off" BP. It's an auto-calculator that again, is designed to make things easier on all of us. Apologies to you guys who lift in kg's. It only accepts pounds.

Remember, I didn't design it

https://bodybuildingsupplements.com/phpB ... calculator

EXERCISE VIDEOS

Romanian Deadlift
https://www.youtube.com/watch?v=PnBREGM7pE0

Top Range Rack Pull with Static Hold - Big Jaz shows us how its done!
https://www.youtube.com/watch?v=_NOpBDbFMm8

STATIC HOLDS: NEED MORE HELP? HELP IS HERE....

Link to article plus tutorial as to how best to sprinkle these gems into your workout, including the 3 very best movements to try!!!

https://www.precisiontraining.com/an-int ... on-kindle/

1.) Decline BB Bench Press... why?

MAXIMUM OVERLOAD: THAT'S WHY!!!

2.) Leg Press - See reason #1 for why

3.) Top Range Rack Pull

Big.Jazalyri (Hani) already showed us how..

FINAL WORD: STATIC CONTRACTION TRAINING

Pete Sisco is a great guy and his books, DVD's etc are a solid investment in your ongoing training eduction. Well worth your dollar folks...

HOW ABOUT PARTIAL REPS? NEED HELP W/THOSE? YEP, MORE HELP

The full article, and "The book"!!

https://fitnessblackbook.com/muscle_tone ... g-muscles/

An excellent tome on this is "Power Factor Training" by Pete Sisco and John Little, available here:

https://www.amazon.com/Power-Factor-Trai ... 0809230712



Famine Squat Workout #3 - Big.jazayrli shows us how it's done (again!)
https://bodybuildingsupplements.com/phpB ... .php?t=476

Hip Belt Squats - How To both w/Free weights and Cables!

The first video is with the loading pin:

https://www.youtube.com/watch?v=PldcPTOA ... re=related

That loading pin is HIGHLY recommended and makes free weight loading a snap.

Second video is how to do it with a low pulley attachment:

https://www.youtube.com/watch?v=QzpRhqW5o6Y

Check your BP on page 35 as to where to get the 2 belts I recommend as well as the loading pin. Superb for squats, weighted chins, dips etc!

I'm on here every day and looking forward to assisting you!

brilliant work Rob, looks fantastic mate!

I like brilliant.

Nice ring to it

Did you forget the GLP II or something for cruise? There's no link to a workout there.

the cruise sticky isnt posted for a reason... and its listed up there.

if you read it, its so if people stumble across this information they cant fully copy the BP... because they are missing out on a massive part, the solidification section.

you can find this in your blueprint E-book.

just hit CTRL+F type in cruise, click twice then scroll down a little. (is the way i navigate through now lol)

Scump got it

I've left out certain key parts like rep ranges for workouts 1-5 of Feast and most of Cruise just in case. We have a lot of lurkers here and people trying to get for free what you invested your hard earned money in.

And I aim to protect your investment.

scump wrote:the cruise sticky isnt posted for a reason... and its listed up there.

if you read it, its so if people stumble across this information they cant fully copy the BP... because they are missing out on a massive part, the solidification section.

you can find this in your blueprint E-book.

just hit CTRL+F type in cruise, click twice then scroll down a little. (is the way i navigate through now lol)

Yea, I actually looked it up prior to bed last night -- I just must have went over my head that was his intentions for not putting it up there.

Excited to get started, Rob!

Welcome aboard man!!

Wecome home....

Here's the whole show on partials folks... I'm told the link was broken.

TFOF(tm) 4Life

March 16, 2009

Use Partial Reps to Shock Definition and Strength Into Lagging Muscles
Partial reps are pretty darn effective when used sparingly. They can't be used for all exercises and probably aren't effective for all body parts, but I will explain a way to incorporate them into your workout. I find that they work extraordinarily well for your triceps and biceps. If you want to increase definition without a noticeable increase in size, then keep reading.

A Quick Description of Partial Reps

Basically performing just a portion of a repetition is a partial rep. Doing the top half of a bench press is a a partial rep, as is just doing the bottom part of a curl. You may have seen people perform 21's, which is doing 7 reps of the top half of a lift, 7 reps of the bottom portion, and then 7 full reps. Well this is NOT the way I recommend you perform partial reps.

A Quick Overview of True Muscle Definition

Just filling in people new to the site. Want to increase the definition (tone) of a certain muscle? Then increase the strength of that muscle without increasing the size of that same muscle. How can a muscle get stronger without getting bigger? Low volume, low rep strength training will allow a person to develop a more efficient nervous system…sending stronger impulses to the target muscle without breaking down the muscle fiber. Low rep training is more of a "nervous system" thing and less of a muscle breakdown deal.

Developing a More Efficient Nervous System is Key

Bruce Lee is a great example of someone who trained their nervous system to generate peak output. Because of this, he had an incredible level of strength and muscle definition. If he would have trained for mass as well and put on 30 more pounds of muscle, he wouldn't have achieved that same degree of muscle tone.

Lifting Heavy Weights is Just One Way to Get Stronger

Lifting weights is just a way to measure how hard your muscle is contracting. Typically your muscles must contract harder when you lift a heavier weight. The better you get at contracting a muscle hard, the more strength that muscle will demonstrate. It is possible to get stronger with light weights, by contracting your muscles "as if" the weight is ultra-heavy. This takes practice, but I have a post on this here: Lift Light Weights for Low Reps to Gain Strength and Muscle Definition.

You Can Actually Get Stronger Without Lifting At All!

I am sure most people have heard of isometric exercise. This basically is the contraction of a muscle without any movement (like pushing against a wall that won't budge). I don't do many isometric exercises except for planks. The reason for this is that it is hard to measure how hard the muscle is contracting with an isometric exercise. You can definitely increase muscle definition with isometric exercise as well as strength, but it is hard to measure progress.

Partial Reps As A Way to Measure Isometric Contractions

Say you are doing some sort of machine bench press. You can set up the seat or the handles to where you are just doing the last 3-4 inches (the lockout) of the press instead of the full rep. If you set up the machine this way you can use a significant amount of weight. Slowly press the weight and increase tension until the weight moves. As soon as it moves it isn't an isometric contraction, but lock out the weight anyway. Return to the start point and weight one full second. Push again increasing the tension over time until the weight moves again. Lock it out and then return to the starting point. You are only going to do 3 reps, insuring that you pause 1-2 seconds between each rep.

The Key is to Make this Feel Like a Pure Isometric Contraction

You don't want to try and shoot the weight up, you are squeezing and increasing the tension until the weight moves. This is a safer way to lift. You will find that you are able to handle some pretty heavy weights as you get more efficient at this way of lifting.

Here's the Best Tricep Definition Exercise That I Know Of

The Partial Bench Press in a Power Rack. There aren't that many people who will be able to do this exercise because it requires a power rack. Basically slide a bench into a power rack, and put the Olympic bar on the safety catch bars. Set the safety bars so that the Olympic bar is just 3-6 inches below lockout position. Do a light warmup set of 3 reps. Then move on to a weight that is your estimated max bench press. It will be a breeze to do 3 reps with this. Do 4-5 more sets and slowly add weight. You will find that after a few weeks, you will be able to put up some serious weight.

Always Followup With a Full Range Lift

You don't want to risk limiting flexibility or shortening of the muscles, so make sure to follow up this isometric partial with a similar full motion lift. What you will find is that these full range lifts will seem really light. When I've regular bench pressing after doing these partial bench presses, the regular bench press seemed 30 pounds lighter in my hands.

You Don't Want to Do This Year Round

This is a good technique to do 1-3 times per year for 4-6 weeks at a time max. If you do this too much it will irritate your joints. I typically add these in when my body fat is a bit lower than normal. If you are at a low body fat level you will quickly see a dramatic impact on your physique. Those partial bench presses will make your triceps and shoulders look like granite.

Experiment With Different Exercises

This works really well with just about any pressing nautilus type machine. A really good bicep exercise is to kneel next to a bench and rest a dumbbell on the bench. Put the dumbbell in one hand and rest your forearm and the dumbbell on the bench. Your forearm and upper arm are forming a 90 degree angle. Contract your bicep until you are able to lift the dumbbell off of the bench. You will do three reps and resting a second or two in between each rep. Since you are basically starting the rep from the strongest leverage point of your biceps, you will work up to really heavy weight. This blows away concentration curls for bicep definition.

Note: This type of lifting is just something to keep in your bag of tricks. You can certainly reach your goals without doing these, but if you belong to a gym and want to try something that will give your muscles a kick in the butt, give this method a shot!

Related Posts:
•The Strength Training Rep Dissected and Explained
•Standing Barbell Military Press – Not Just a "Shoulder" Exercise
•The Best Tricep Exercises for Muscle Tone
•Explosive Pushups to Increase Your Bench Pressing Power and Pectoral Definition
•Is There a Vet Around Here? (Flexes Biceps) Because These Pythons Are Sick!

I've received and read both 2.0 and 3.0 and I've looked through all of the stickies that are posted here and the 3.0 cliff notes which references a training and dietary template for the feast portion of 3.0. Is this a separate attachment the 3.0 mother doc or is the template for 3.0 posted on the forum somewhere?

Thanks

Mattlaw30 wrote:I've received and read both 2.0 and 3.0 and I've looked through all of the stickies that are posted here and the 3.0 cliff notes which references a training and dietary template for the feast portion of 3.0. Is this a separate attachment the 3.0 mother doc or is the template for 3.0 posted on the forum somewhere?

Thanks

yea i thought the same thing. did i miss something in the email? i thought it was just me

I did a cycle of BP Famine and Feast, 1 month into the workouts and 20 plus heavier, I felt that the recommended movements were not necessarily helping my strength on the rugby pitch. While I added muscle with the help of the Kre-Anabolyn, I also added fat. I would like to know if there was a way to tailor the workouts to suit the specific sports and if the Kre-Anobolyn will function as effectively if used with a different set of workouts? Or rather than wasting the money on the Kre-Anabolyn, and not doing the BP, is there a cheaper product that can deliver similar results but with a sports specific lifting program?

Rhino wrote:I did a cycle of BP Famine and Feast, 1 month into the workouts and 20 plus heavier, I felt that the recommended movements were not necessarily helping my strength on the rugby pitch. While I added muscle with the help of the Kre-Anabolyn, I also added fat. I would like to know if there was a way to tailor the workouts to suit the specific sports and if the Kre-Anobolyn will function as effectively if used with a different set of workouts? Or rather than wasting the money on the Kre-Anabolyn, and not doing the BP, is there a cheaper product that can deliver similar results but with a sports specific lifting program?

You did a 2.0 or a 3.0 pattern? For your sport specific needs, maybe a customized plan from Rob would be better than a straight muscle building program... ?

calories/carbs cycling and/or intermittant fasting will surely help minimize and reverse fat gain. That's what I have been doing for almost 2 years now.