MUSCLES.
Start With Bigger
IDEAS.
iSatori has custom engineered and patented the first ever
Bio-Active Peptides (BAPs) to help you develop muscle faster,
and theyre only found in Bio-Gro.
TM
Bio-GroTM contains the first ever Bio-Active Peptides (BAP's), extracted from the highest grade bovine colostrum and
concentrated into low-molecular weight, highly bioavailable micro-fractions. One small scoop of this flavorless powder
creates a supra-physiological effect to amplify the bodys signal (call for) and acceleration of protein synthesismore
than your body can on its own and no matter how much protein or aminos you consumeto help you develop new lean
muscle faster. That's why so many experts are calling Bio-Gro fertilizer for your muscles. Because it works!
BULK UP,
TRIM DOWN,
BE STRONG,
LOOK GOOD.
The
SECRETS
1 STAY ON THE BENCH. Despite popular gym belief, this is not a hamstring exercise!
Keep your head and buttocks in contact with the bench throughout the exercise.
2 BAR PATH. Push in a straight line. Popular theory shows to send the bar in an arced
movement. Physics says force is greater in a straight line. This will ensure a smooth,
more defined force output. The next few points show you how to achieve this.
To
SUCCESSFUL
Bench Pressing.
4 LOCK YOUR WRISTS. The bar line of force will transcend directly down your forearm.
If your wrists are back, the bars line of force is parallel to the muscle force line,
creating shear forces that reduce overall pushing strength.
5 USE A THUMB-LOCK GRIP. In addition to creating a better force line, as you struggle
under the weight, often your wrists will extend (roll forward) making the bar teeter on
the edge of disaster. Trust me, bar falling on chestvery bad!
6 VARY YOUR GRIP. Evidence does support varying grips for increasing and decreasing
emphasis on different body parts, but overall you will develop more muscle size and strength.
7 TOUCH YOUR CHEST. DONT BOUNCE THE WEIGHT. Besides the fact that you reduce
muscle involvement, the chance of injury increases significantly. Give a slight pause
at the bottom.
8 USE YOUR LEGS. Elite bench pressers rely heavily on their legs. It is a good idea to
have a nice, stable environment, so press them into the floor. Have your feet beside
the bench, not on or in front of it.
10 AVOID SUPPORT. Dont use belts, wraps, and other tools to help you lift. Focus on
increasing your strength without help, and you will develop a much stronger base.
Visit our YouTube channel at
http://www.youtube.com/watch?v=7S7xRqnCYS
for a complete step-by-step instructional video,
from David Sandler, on how to perform the perfect
bench press.
The
SECRETS
BODY ALIGNMENT. Keep your chest out, head up, and upper torso erect. This helps keep
the body in line.
PROPER MECHANICS. Start the descent by thrusting your buttocks backwards. Do not
begin by bending at the knees. Begin the ascent by driving the hips back in and up.
CONTROL MOVEMENT. Descend slowly, pause at the bottom, and then ascend rapidly.
Using momentum will take emphasis away from the quads and glutes and could increase
your potential for injury.
BAR PLACEMENT. Place the bar across your traps rather than up on your neck.
This takes pressure off the cervical spine and keeps the body properly aligned.
BAR PATH (TRAJECTORY). The bar should travel in a vertical line. Excessive movement
forward, backward, or side to side will cause shear forces, placing greater stress on your
knees and lower back.
DEPTH. It is not as important as quality. If you do the movement properly, depth will come
with time.
ithout a doubt, squats are the most demanding, yet rewarding, of all weighttraining exercises. Frankly, squats are what separate the boys from the men.
Interesting, though, the squat exercise (specifically, the barbell squat) is the single most
effective lift for improving literally all aspects of your physique, not just your quads,
because it involves so many additional muscles to perform.
HEEL SUPPORT. Do not put blocks under your heels. If you feel you need to, it is due to poor
calf (Achilles tendon) flexibility. Work on improving flexibility by stretching regularly
instead.
VARY STANCE. Changing foot position will help activate all the musculature in the glutes
and legs, increasing overall strength over time.
When youre squatting, the feeling of nausea and lightheadedness are a part of lifting
big and heavywhen you basically load your system with weight, scrunch it up tight,
and then try to spring it apart, all while holding some serious weight on your back.
BREATH HOLDING. While no doubt, holding your breath stabilizes your core and increases
your strength output, blood pressure increases proportionately and lightheadedness
ensues. Proper breathing is encouraged.
10
USING A BELT. Dont use a belt unless you are lifting very heavy. Train your body to control
the load and reap additional benefits of increased core strength.
To
SUCCESSFUL
Squatting.
Dont be afraid to stop during a set for a moment to reset your body and take a deep
breath before beginning the next rep. Control the speed of your descent. The number one
reason for rep failure (or worse, injury) is being out of position for the drive up. Thrust your
hips inward at the bottom of your rep and imagine the power needed to launch a rocket
while you power your way up. Keep in mind that a tight core (midsection, from the
abdominals to the lower erectors in your back) is a must, and the same position you use
in the squat should be used for all of your lower body exercises.
THE EXTRAS
THEY WONT
TELL YOU
Month:
Start Date:
Start Bench Press 1RM:
(lbs)
Start Squat 1RM:
(lbs)
Total Bench Increase:
SUN
MON
DATE:
Big Chest
Push Routine
Completion Date:
Complete Bench Press 1RM:
(lbs)
Complete Squat 1RM:
(lbs)
Total Squat Increase:
TUE
WED
THU
FRI
SAT
DATE:
DATE:
DATE:
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
DATE:
DATE:
DATE:
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Workout #1
Workout #2
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
DATE:
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
PLATEAUS
Plateaus occur because your body wants normalcy. The neuromuscular network is designed to find the most optimal way to perform a movement. Once this
occurs, progress is halted, and you are no longer able to recruit more muscle fibers to get involved in the movement. The only way around a plateau is to
change your training and shock the body by altering the stimulus. But dont worry, you can go back to your same program, if it was successful, after just
a few short workouts.
STICKING POINTS
Sticking points are just that. You will inevitably find a precarious position during any weight-training movement that affords much frustration. No, you are
doing nothing wrongit is simply unavoidable, as we humans have some limitations. Simply put, your body is a complex mechanical system. Each muscle
in a movement has a different function, unique shape and size, and different lines of pull across the joint it covers. The coordination of muscles acting
together to produce movement forms a lever system of varying forces. At some point during any movement, the transfer of forces across the system will
find a weak point, where leverage is at its least effective point. Of course, the more complicated a lift and more joints/muscle groups involved, the more
likely a sticking point is to occur (even multiple sticking points may occur). You cannot combat it, but you can power through with disciplined training.
WEIGHT CALCULATOR
There are many different calculators for estimating your 1-rep max (1RM). The following formulas are for the bench (1) and squat (2). Suffice it to say,
though, if you were to increase your 6-rep max by 15 pounds, your 1RM would increase by as much as 45 to 50 pounds (or more if the person started with
a 300-pound 1RM or more).
Weight
1
(1 (Reps X .0245))
= 1RM
Weight
1
(1 (Reps X .0345))
= 1RM
10
WEEK
WEEK
Exercise
1
2
3
4
5
6
7
8
9
10
Exercise
WEEK
Exercise
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Chin Up 4 x 8
Lat Pulldown 4 x 8
Seated Cable Low Row 4 x 8
Rear Delt Fly 4 x 8
Biceps Barbell Curl 4 x 8
Biceps Preacher Curl 4 x 8
Seated Alternate DB Curl 3 x 10
Warm-up Squat 1 x 8
Barbell Squat 1 x 6
Barbell Squat 1 x 3 (+40lbs)
Barbell Squat 3 x 6 (-40lbs)
Wide-Stance Squat 2 x 8
Narrow-Stance Squat 2 x 8
Leg Press 4 x 8
Leg Extension 4 x 8
Leg Curl 4 x 8
Standing Heel Raise 4 x 8
Warm-up Squat 1 x 10
Barbell Squat 3 x 10
Stationary DB Lunge 3 x 10
Low Back Extension 3 x 10
Leg Curl 3 x 10
Seated Heel Raise 3 x 10
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Chin Up 4 x 8
Lat Pulldown 4 x 8
Seated Cable Low Row 4 x 8
Rear Delt Fly 4 x 8
Biceps Barbell Curl 4 x 8
Biceps Preacher Curl 4 x 8
Seated Alternate DB Curl 3 x 10
Warm-up Squat 1 x 8
Barbell Squat 1 x 6
Barbell Squat 1 x 3 (+40lbs)
Barbell Squat 3 x 6 (-40lbs)
Wide-Stance Squat 2 x 8
Narrow-Stance Squat 2 x 8
Leg Press 4 x 8
Leg Extension 4 x 8
Leg Curl 4 x 8
Standing Heel Raise 4 x 8
Warm-up Squat 1 x 10
Barbell Squat 3 x 10
Stationary DB Lunge 3 x 10
Low Back Extension 3 x 10
Leg Curl 3 x 10
Seated Heel Raise 3 x 10
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
IMPORTANT: This week add 5lbs to your bench press weight and 10lbs for your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.
1
2
3
4
5
6
7
8
9
10
Exercise
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Chin Up 4 x 8
Lat Pulldown 4 x 8
Seated Cable Low Row 4 x 8
Rear Delt Fly 4 x 8
Biceps Barbell Curl 4 x 8
Biceps Preacher Curl 4 x 8
Seated Alternate DB Curl 3 x 10
Warm-up Squat 1 x 8
Barbell Squat 1 x 6
Barbell Squat 1 x 3 (+40lbs)
Barbell Squat 3 x 6 (-40lbs)
Wide-Stance Squat 2 x 8
Narrow-Stance Squat 2 x 8
Leg Press 4 x 8
Leg Extension 4 x 8
Leg Curl 4 x 8
Standing Heel Raise 4 x 8
Warm-up Squat 1 x 10
Barbell Squat 3 x 10
Stationary DB Lunge 3 x 10
Low Back Extension 3 x 10
Leg Curl 3 x 10
Seated Heel Raise 3 x 10
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
IMPORTANT: This week add 5lbs to your bench press weight and 10lbs for your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.
1
2
3
4
5
6
7
8
9
10
11
Workout #2
IMPORTANT: This week add 5lbs to your bench press weight and 10lbs for your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.
1
2
3
4
5
6
7
8
9
10
WEEK
Workout #1
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
Chin Up 4 x 8
Lat Pulldown 4 x 8
Seated Cable Low Row 4 x 8
Rear Delt Fly 4 x 8
Biceps Barbell Curl 4 x 8
Biceps Preacher Curl 4 x 8
Seated Alternate DB Curl 3 x 10
Warm-up Squat 1 x 8
Barbell Squat 1 x 6
Barbell Squat 1 x 3 (+40lbs)
Barbell Squat 3 x 6 (-40lbs)
Wide-Stance Squat 2 x 8
Narrow-Stance Squat 2 x 8
Leg Press 4 x 8
Leg Extension 4 x 8
Leg Curl 4 x 8
Standing Heel Raise 4 x 8
Warm-up Squat 1 x 10
Barbell Squat 3 x 10
Stationary DB Lunge 3 x 10
Low Back Extension 3 x 10
Leg Curl 3 x 10
Seated Heel Raise 3 x 10
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
12
WEEK
WEEK
FILL IN YOUR WEIGHT (POUNDS/KILOS) USED, FOR EACH EXERCISE, TO TRACK YOUR PROGRESS.
Exercise
1
2
3
4
5
6
7
8
9
10
Exercise
WEEK
Exercise
Workout #3
Workout #4
Workout #5
Workout #6
Workout #7
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #8
Workout #9
Workout #10
Workout #11
Workout #12
Workout #13
Workout #14
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #15
Workout #16
Workout #17
Workout #18
Workout #19
Workout #20
Workout #21
IMPORTANT: This week add 5lbs to your bench press weight and 10lbs for your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.
1
2
3
4
5
6
7
8
9
10
Exercise
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Workout #22
Workout #23
Workout #24
Workout #25
Workout #26
Workout #27
Workout #28
IMPORTANT: This week add 5lbs to your bench press weight and 10lbs for your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.
1
2
3
4
5
6
7
8
9
10
13
Workout #2
IMPORTANT: This week add 5lbs to your bench press weight and 10lbs for your squat weight for exercises 2 through 4. For all other exercises, increase or decrease weight accordingly to ensure that rep and set goals are reached.
1
2
3
4
5
6
7
8
9
10
WEEK
Workout #1
Big Chest
Push Routine
Punishing
Pull Routine
Monster Squat
Routine
Ab-Busting
Routine
Bench Assistor
Routine
Squat Assistor
Routine
Ab-Busting
Routine
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
_________________lbs.
Facebook.com/iSatoriTech and
Instagram.com/iSatori_Inc
14
SCIENTIFIC UPDATE:
BREAKING NEWS!
A scientific Q&A review with David Sandler, Director of Science & Education
David, you have an impressive
resume of accomplishments and
scientific community involvement in strength training and
nutrition. What has you so
excited about this new scientific
breakthrough in muscle-building
technology. And, what is it?
David Sandler [DS]: Thank you
for the kind words. Ive
devoted myself to this industry
for over 20 years and am
proud of my involvement. Our
newest contribution in nutritional sciences is a product
called Bio-Groit is a true
game-changer from iSatori,
the company I work for, and is
the first to introduce a new
breed of designer supplementation called Bio-Active
Peptides. Basically, you can
think of Bio-Gro as fertilizer
for your muscles.
Very interesting, please tell us
morehow does it work?
DS: The technology in Bio-Gro
is indeed very interesting and
very different from anything
our industry has ever seen
before. We, at iSatori, have
custom engineered and
patented the first and most
technically advanced, low
molecular weight, microconcentrated form of
Bio-Active Peptides (BAPs)
found only in Bio-Gro. These
custom BAPs are designed to
provide a supra-physiological
15
16
17
18
19
Scientific References:
1 Adams GR, Haddad F. The relationships among IGF-1,
DNA content, and protein accumulation during skeletal
muscle hypertrophy, J Appl Physiol, 1996; 81:25092516.
2 Adams GR, McCue SA, Localized infusion of IGF-I results
in skeletal muscle hypertrophy in rats, J Appl Physiol,
1998; 84:17161722.
3 Antonio, J, Sanders, MS, and Darin, VG, The effects of
bovine colostrum supplementation on body composition
and exercise performance in active men and women,
Nutrition, 2001, 243-247.
4 Appukutty, et al., Modulation of interferon gamma
response through orally administered bovine colostrum in
active adolescent boys, Biomedical Research, 2011,
18-22.
5 Bolster, DR, et al., Regulation of protein synthesis
associated with skeletal muscle hypertrophy by insulin-like
growth factors, amino acid- and exercise-induced signaling,
Proc Nutr Soc, 2004; 63:351356.
6 Brinkworth, GD, et al., Concentrated bovine colostrum
protein supplementation reduces the incidence of
self-reported symptoms of upper respiratory tract infection
in adult males, EuropeanJournal of Nutrition, 2003,
228-232.
7 Brinkworth, GD, et al., Oral bovine colostrum
supplementation enhances buffer capacity but not rowing
performance in elite female rowers, International Journal
of Sport Nutrition and Exercise Metabolism, 2002,
349-365.
8 Brinkworth, GD, et al., Effect of bovine colostrum
supplementation on the composition of resistance trained
and untrained limbs in health young men, European
Journal Applied Physiology, 2004, 53-60.
9 Buckley, JD, et al., Bovine colostrum supplementation
during endurance running training improves recovery, but
not performance, Journal of Science and Medicine in
Sport, 2002, 65-79.
10 Buckley, JD, Brinkworth, GD, and Abbott, MJ, Effect of
bovine colostrum on anaerobic exercise performance and
plasma insulin-like growth factor 1, Journal of Sports
Sciences, 2003, 577-588.
11 Christiansen, Scott, et al., Chemical composition and
nutrient profile of low molecular weight fraction of bovine
colostrums, Int Dairy Journal, 2010, September
20.8.630-636.
12 Coombes, JS, et al., Dose effects of oral bovine
colostrum on physical work capacity in cyclists, Medicine
and Science in Sports & Exercise, 2002, 1184-1188.
13 Crooks, CV, et al., The effect of bovine colostrum
supplementation on salivary IgA in distance runners, Int J
Sport Nutr Exerc Metab, 2004, 47-64.
14 Crooks, C, et al., Effect of bovine colostrum
supplementation on respiratory tract mucosal defenses in
swimmers, International Journal of Sport Nutrition and
Exercise Metabolism, 2010, 224-235.
15 Davison, G, et al., Bovine colostrum supplementation attenuates the decrease of salivary lysozyme and
enhances the recovery of neutrophil function after
prolonged exercise, British Journal of Nutrition, 2010,
1425-1432.
16 Doillon, Charles J, et al., Modulatory effect of a
complex fraction derived from colostrums on fibroblast
contractibility and consequence on repair tissue, Int
Wound Journal, 2011: 8:280-290.
17 Fryburg, DA, et al., Insulin and insulin-like growth
factor-I enhance human skeletal muscle protein
anabolism during hyperaminoacidemia by different
mechanisms, J Clin Invest, 1995; 96:17221729.
18 Gostelli-Peter, M, et al., Expression and regulation
of insulin-like growth factor I (IGF-I) and IGF binding
protein messenger ribonucleic acid levels in tissues of
hypophysectomized rats infused with IGF-I and growth
hormone, Endocrinology, 1994; 135:25582567.
19 Hofman, Z, et al., The effect of bovine colostrum
supplementation on exercise performance in elite field
20
9.4 out of