beast building part 2

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Beast Building, Part 2

3 Months to Personal Bests and New Found Thickness

by Christian Thibaudeau

"Gros, Cut, Fort!"

That's what coaches Poliquin and Benoit always used to say before their workouts. It's Frenglish

(French and English) for "big, cut, and strong." I always promised myself that I'd find a way to work

their famous catch phrase into one of my articles, and at last, I can. Because that's what this second

phase of the Beast Building program is all about; it's a bridge to big, cut, and strong...well, mostly to

the big and strong part.

A bridge to big and strong.

Phase I of our training program was all about jacking up your nervous system: improving your

capacity to recruit the highly trainable high threshold motor units (HTMUs), and inhibiting theprotective mechanisms that prevent you from becoming a true beast.

In this second phase, we'll take advantage of the neural improvements you made over the preceding

four weeks. We'll now be able to more easily tap into the HTMUs, which have a great potential for

both strength and size gains. And getting bigger and stronger is why we signed up for this program,

right?

http://www.t-nation.com/portal_includes/articles/2008/08-09

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Last time, we placed almost all of the emphasis on the CNS, which required a very high frequency of

training with a low volume of work for each muscle group. This time the focus will be divided pretty

much equally between the CNS and the muscular system (while in our last phase of training, the

muscular system will be the main focus), which still necessitate a relatively high frequency of

training.

However, that frequency will be lower than during Phase I, to allow us to increase the amount of work

being performed per session for a muscle group. Previously, each muscle was worked directly or

indirectly four days a week using a whole-body approach. This time, we'll still be training four times a

week, but each muscle group will receive only two stimulations per week as we'll use an upper

body/lower body split.

One basic principle to remember in regard to the frequency of training (referring to the frequency for

each muscle group, not to the total number of weekly sessions) is as follows:

The more emphasis placed on developing the neuromuscular system, the higher the frequency, and the

lower the total volume of daily work for the muscle/movement pattern. The more emphasis placed on

stimulating muscle growth, the higher the daily volume for a muscle, and the lower the frequency

should be.

In other words, when you want to improve the neuromuscular aspect, train a muscle often, but don't

fatigue it too much. When you want to increase the size of the muscle, put more stress on the muscle

in each workout, but give the muscle more time to recover.

The following graphic illustrates this concept:

So this second phase will be "mixed," meaning that frequency will be decreased (as we already saw)

while the average workload/structural training stress of the workouts will be increased.

Rejoice, ye fans of big guns, we'll start to include some of your beloved isolation work in this phase!

Don't rejoice too much, though, because it'll still constitute a relatively small portion of the total

workload. Our goal is still to build a foundation of overall strength and size, and that means more big


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In the Bulgarian Complex, you use 4-5 exercises targeting similar muscle groups or movement

patterns. Each of these movements emphasize a different physical capacity of the strength spectrum

(limit strength, strength-speed, speed-strength, ballistic strength, reactive strength, etc.). In thiscomplex, you start with the heaviest (limit strength) exercise and work your way down.

The exercises are performed as a circuit. You start with one set of the first exercise, rest for the

prescribed amount of time, perform one set of the second exercise, take the same rest, perform one set

of the third exercise, and so on until you have performed a set of every exercise, at which point you'll

start the complex over.

For example:

LOWER BODY: Bulgarian Complex

Exercise 1: Back squat

3-5 repetitions with a load of 85-95% of 1RM

Rest 2-3 minutes

Exercise 2: Power snatch or power clean

2-3 repetitions with a load of 85-95% of 1RM

Rest 2-3 minutes

Exercise 3: Jump squats

10 repetitions with a load of 15-20% of the back squat 1RM

Rest 2-3 minutes

Exercise 4: Depth jumps

10 repetitions from 0.5m

Rest 2-3 minutes

Exercise 5: Vertical jumps


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As many jumps as possible in 15 seconds

Rest 2-3 minutes

Because of the high number of exercises, you should perform the complex only 2-3 times per

workout.

Modified Bulgarian Complex, a.k.a. The Beast Complex

While the complex we're going to use is inspired by the original Bulgarian Complex method, we'll

only use three exercises per complex. One of these exercises will be a functional isometric movement,

the second one will be a limit strength exercise, and the last one an explosive drill.

We'll perform two different complexes during this workout: one will be quads dominant, and the

second one will be hips/posterior chain dominant.

Exercise 1: Functional Isometrics

Former Olympic lifting team member Bill March experimented with a type of training called"functional isometrics," and it improved his lifting performance at an astounding rate. Of course, data

also suggests that March was one of Dr. John Ziegler's first guinea pigs for Dianabol use. Because of

this fact, functional isometric training was dismissed on the grounds that March's gains were due to

the drugs, and not the training methods. That, in my opinion, was a big mistake!

Bill March's 1963 world-record 354-pound press.

First of all, March took only 5 to 10 mg of Dianabol per day. That's an extremely low dose, especially

considering that using ten to twenty times that amount in conjunction with other drugs is considered a


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"normal" cycle by most bodybuilders! So although the 5 to 10 mg of D-bol per day probably did make

a difference, it can't explain the absolutely phenomenal gains made by March.

What are functional isometrics? Recall that isometric training refers to exerting strength without

movement. The classic form of isometric training is pushing or pulling an immovable load. We used

these "overcoming" isometrics in Phase I.

Because you recruit more motor-units during an isometric action than during a concentric action, it'sarguable that isometric exercises can lead to greater strength stimulation. However, there are some

problems with pure overcoming isometric training:

1. It's impossible to quantify progress. Since you're not moving a load, you don't know if you're

improving, or even if you're exerting maximal effort. This can surely decrease progression and

motivation.

2. Isometric training is angle specific, meaning that you'll gain strength only at the joint angles being

worked (with only a 15-20 degree carryover of strength gains).

Functional isometrics are a bit different. You still exert force without movement, but you're actuallylifting a load. Here's how it works:

Start the bar at a specific height, and lift it two to three inches against a second set of safety pins. Then

hold the position for six to nine seconds. Keep on adding weight until you can't lift it. Just hold the bar

firmly against the second set of safety pins for at least six seconds, while maintaining a good lifting

posture.

A functional isometric set-up for bench press.

This way you're actually lifting weights, and can quantify your progress. Furthermore, since there's a

short dynamic phase to the movement, the transfer of the gained isometric strength to an actual

dynamic action is more important.

You can use functional isometrics either at the sticking point (the second set of pins being set at your

sticking point so the bar actually starts 2-3" below your sticking point) or on contrary, at a very strong

point in the range of motion (close to the lockout or past the mid-range point).

In the first case (weak point) the benefit is obviously to strengthen a weak link in the chain. In the

second case (close to lockout) the goal is to prime the nervous system as much as possible: close to


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the lockout is the position where strength production will be at its highest, which will have a greater

potentiating effect than all other positions.

Unless you are specifically trying to bring up a sticking point (if you're a competitive powerlifter, for

instance), I recommend using the "close to the lockout" position for the Beast Complex.

For the first complex of this workout (quadriceps dominant), I recommend the functional isometric

front squat, if you have the shoulder, back and wrist flexibility to do it. Otherwise, you can also gowith the back squat version.

Functional isometric front squat

Again, remember that the bar rests on a first set of safety pins and you push it against a second set of

pins that's 2-3" above the first one. You work up to the max weight you can push against the pins for

at least 6 seconds.

For the second complex of this workout, I suggest a functional isometric deadlift. But because we

want to put more emphasis on the whole posterior chain, not just the lower back, we'll use the below-

the-knees position of the deadlift. The lockout position only targets the lower back, upper back, andtraps.

Functional isometric deadlift

Exercise 2: Limit Strength

This one is pretty straightforward: good old heavy lifting! We'll simply use an exercise targeting the

same movement pattern or muscles as those stimulated by the functional isometric exercise and work

it for sets of 2-3 repetitions. Challenge yourself, use a heavy load and attempt to get stronger and


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stronger. But stay within the limits of perfect lifting form.

Remember that the goal of this whole program is to build strength and size, not to peak for a strength

test or a competition. Sets of 2-3 with 87-90% of your max are more than enough to get the job done,

even if you still have one or two reps left in the tank.

Obviously you want to use a movement that's close to the first one in the complex. This means either a

back or front squat for the quadriceps dominant complex, and a deadlift, sumo deadlift, Romaniandeadlift, or snatch-grip deadlift for the hips/posterior chain dominant complex.

Exercise 3: Explosive Strength

For this third exercise of this complex you have more choices. Go with whichever of these exercise

you wish:

Traditional lifts with max acceleration: for example a speed squat (à la Westside Barbell) which is a

squat set performed with 45 to 55% of your maximum. You control the lowering portion of the

repetition but accelerate as much as possible during the lifting phase. Sets of 3-5 reps are

recommended.

Olympic lifts: these are to be done only for the hips/posterior chain complex. Various variations of the

power clean and power snatch with 70-80% of your maximum for 3-5 reps fits the bill.

Ballistic exercises: these refer to jumping with added weight. For example the jump squat performed

with 20-30% of your maximum squat. The jump squat is a great explosive drill for the quadriceps

dominant complex.

The jump squat

For the hips/posterior chain complex you can always perform jump lunges or jump deadlifts. In the

jump lunge, you use around 10-20% of your bodyweight, and jump in the air from a lunge position

(don't switch legs in the air, switch on the ground). The wider your stance is, the more of your glutes

and hamstrings you use.


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The jump deadlift is quite simple: use 15-20% of your max deadlift. Lower the bar as if you were

doing a Romanian deadlift and from that position you execute a vertical jump as high as you can.

Remember to push your hips far back to stretch the hamstrings when you lower the bar to your knees.

Ballistic movements are best performed for sets of 8 to 10 total reps (this means only 4 or 5 reps per

leg for the jump lunges).

This is how to put it all together:

Complex A: Quadriceps Dominant

A1) Functional isometric front (or back) squat

Maximum weight for at least 6 secondsRest 120 seconds

A2) Front (or back) squat

2-3 reps

Rest 120 seconds

A3) Jump squat (or speed squat)

8-10 reps at 20-30% (jump squat) or 3-5 reps at 45-55% (speed squat)

Rest 120 seconds

Perform the complex 4-5 times

Complex B: Hips / Posterior Chain Dominant

B1) Functional isometric deadlift

Maximum weight for at least 6 seconds

Rest 120 seconds


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Complex A, Option 2: Upper Body Vertical Push Dominant

A1) Functional isometric military press (or seated shoulder press)

Maximum weight for at least 6 seconds

Rest 120 seconds

A2) Military press (or seated shoulder press)

2-3 reps

Rest 120 seconds

A3) Push press

3-5 reps

Rest 120 seconds


NOTE: During a workout you only select one of these two options, either decide to go with a verticalor horizontal push, not both.

Complex B, Option 1: Upper Body Horizontal Pull Dominant

A1) Iso/dynamic contrast chest-supported rowing (or seated rowing)

Use close to your maximum on the lift, holding it in the contracted position for as long as you can

Rest 120 seconds

A2) Chest-supported DB rowing (or T-bar rowing, or seated rowing or bent-over row)

2-3 repsRest 120 seconds

A3) Speed bent over DB rowing

3-5 reps at 45-55% as fast as you can

Rest 120 seconds



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Complex B, Option 2: Upper Body Vertical Pull Dominant

A1) Iso/dynamic contrast chins (or pull-ups)

Use close to your maximum on the lift and hold it in the contracted position for as long as you can

Rest 120 seconds

A2) Weighted chins (or weighted pull-ups or lat pulldowns)2-3 reps

Rest 120 seconds

A3) Speed chins/pull-ups (use a block to stand on and "cheat" by simultaneously jumping and pulling

yourself up as fast as you can)

3-5 reps as fast as you can

Rest 120 seconds


NOTE: During a workout you only select one of these two options, either decide to go with a verticalor horizontal pull, not both. Obviously select the option directly opposite of the push option you

selected.

LOWER BODY: Muscle Growth and Strength

Finally something normal! On this third (and fourth) workout of the weak we'll get back to good old

regular lifting! We'll be training in the hypertrophy and functional hypertrophy zones.

Since this workout is fairly straightforward, let's jump into it.

A1) Front squat

4-5 sets of 4-6 reps

90 seconds rest

A2) Romanian deadlift


90 seconds rest

B1) Leg press


90 seconds rest

B2) Pull-through (or reverse hyper if you have access to one)


90 seconds rest

C1) Standing calf raise



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90 seconds rest

C2) Lying leg curl


90 seconds rest

UPPER BODY: Muscle Growth and Strength

A1) Chest-supported DB rowing


90 seconds rest

A2) Bench press


90 seconds rest

B1) Pull-ups (weighted if possible)

4-5 sets of 6-8 reps90 seconds rest

B2) High-incline (45 to 60 degrees) DB press


90 seconds rest

C1) Preacher curl


90 seconds rest

C2) Decline EZ-bar triceps extension4-5 sets of 6-8 reps

90 seconds rest

Supplementation to Enhance the Efficacy of the Program

The supplements to use during this second phase of training are somewhat similar to those used in

phase I because there's still an important emphasis on the nervous system. So the use of Spike is still

recommended pre-workout, but only prior to the first two workouts in the training cycle. Power Drive

should also be used after those two workouts to enhanced neural recovery. Since we're still lifting

heavy weights, the use of Flameout to reduce inflammation is also a good idea (a high quality fish oilshould always be part of your program anyway).

This phase is also a good time to introduce the creatine and Beta-7 combo which will be especially

helpful when it comes to cranking up those last few reps in the third and fourth sessions of the cycle.

As always, Surge should be taken post-workout to speed up the recovery process and maximize the


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anabolic response to training.

Obviously, you can still do the program without the supplements. However, using them in conjunction

with this plan will give you significantly better results. It's up to you to determine if the added gains

are worth the small investment.

A Quick Footnote

I know that some people might read this article and will want to do it by itself, without using Phase I

first. Can that be done? Sure. Although this series is designed to present a 12-week program aimed at

maximizing overall strength and size, each phase can still be used as a standalone. In the case of this

second phase, it's better suited to those who want to gain both strength and size in proportional

amounts.

Phase I, if performed as a standalone, is best kept for those who want to focus mostly on strength,

while the upcoming Phase III will present a good option for those mainly interested in gaining size.

But for optimal gains in both aspects, following the whole plan is the best option.

Christian Thibaudeau is a strength coach, bodybuilder, and Olympic lifter who hopes that Coaches

Poliquin and Benoit will excuse him for jacking their gros, cut, fort catchphrase. Thib, meanwhile, isconfident that by following the twelve-week program presented here, any man can, with dedication

and hard work, become a beast.

© 1998 — 2008 Testosterone, LLC. All Rights Reserved.


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