25 BRUTE FUNDAMENTALS

STRONG​
FOR GETTING ​ SHREDDED
AND ​

_
BRUTE STRENGTH
25 Brute Fundamentals for Getting Strong and Shredded
Revision 2016.06.15.1519
INTRODUCTION
[ Video: ​
http://youtu.be/YppLSFSu4vc​
]

Who We Are
Brute Strength is a team of experts dedicated to helping people conquer their fitness goals.
To ensure that our clients receive the absolute best overall training, our “squad” comprises
of experienced and accomplished coaches who specialize in a wide range of fields, including
nutrition, weightlifting, endurance, gymnastics, GPP, coaching and program design.

What We Do
We combine the multifaceted knowledge of our coaches to create training plans for
individuals of all levels, from average Joes to Olympic competitors. Our goal is to
understand your objectives and equip you with the tools needed to reach them in the most
efficient and effective way possible.

Our Guarantee
We guarantee to continue providing the most up-to-date and accurate information
regarding all aspects of optimizing human performance.

Implementing for Success

The ability for our family of athletes to take the information we provide and implement it
into their daily lives is the most important part of our mission at Brute Strength.

In this guide you’ll discover:

- 6 Fundamental Tips to Building Lean Muscle
- 6 Habits to Get & Stay Shredded
- 4 Fat Loss Myths
- 4 Steps to a Bigger Chest
- 4 Ways to Spot a Rip-Off

Bonus Material
- 5-Week Pull-Up Progression
- 1 Interval Weight Training (IWT) Workout
- 2 Days of Upper Body Programming

1
6 FUNDAMENTAL TIPS TO BUILDING LEAN MUSCLE

1. Eat More Protein

95% of our clients aren’t eating enough protein before starting with us. If you are
serious about training, eating at least 1 gram of protein per pound of bodyweight is a
minimum. A high concentration of amino acids in the blood stream is imperative to
keeping the body in an anabolic (muscle building) state. This will provide every chance
to repair and build muscle, reducing day-to-day recovery time and muscle soreness.
This also keeps the hormone cortisol in check. High cortisol levels can lead to
inflammation and excess body fat.

Tips

­ Spend 3 days tracking your food to get an honest evaluation of

how much protein you currently consume.

­ The 1 gram per pound of bodyweight should be consumed in

whole foods. Shakes should be a supplement to meals and be
used post workout to speed up the recovery process.

­ If your protein intake is very low, start by adding 3 grams a day

until you reach the desired amount. Your digestive system and
toilet will thank you.

2
2. Don’t Skip the Micros
There are 2 things to keep in mind when eating big to get big: macros and micros.
Everybody knows that if you aren’t getting enough protein (macronutrient), you won’t
grow. BUT, if you are deficient in ANY vitamin or mineral (micronutrients), you have no
chance!

Magnesium and vitamin D deficiency are nothing short of an epidemic in the United
States. Magnesium deficiency is prevalent in the western diet due to grains, rather
than leafy green vegetables, making up our predominant source of plant based food
intake. Magnesium is critical for nervous system and cardiovascular regulation, as well
as glucose tolerance. Vitamin D has been proven in research to be important for
power and force development, muscle strength, bone development and lean body
mass.

Tips

­ Find a high-quality multivitamin to help you fill in the gaps.

­ Supplement magnesium daily with a minimum of 400 milligrams.

­ Supplement your vitamin D levels with a minimum of 4,000 IU per

day.

3
3. Train With Multi-Joint Movements
There is a reason that the biggest guys in the gym hang out in the squat rack.
Exercises that train more than one muscle are the biggest bang for your buck when it
comes to getting big. There is also excellent research showing the body’s
physiological response of increased testosterone and human growth hormone
response to multi-joint, compound movements. The reason we put this in the guide is
to remind you to prioritize these movements, follow a progression and always make
sure these make up the bulk of your training.

Tip

­ Start adding in additional squats, deadlifts, overhead presses and

chin-ups to build more muscle mass.

4
4. Stop “Over-Scaling” Your Workouts
Too often we see people getting comfortable in the gym and not pushing their
training outside of their comfort zone. They wonder why they exercise for an hour a
day and still can’t get a strict pull-up. You must do the hardest version of every
exercise and constantly be pushing yourself to get results.

For those of you who are still doing pull-ups with a band, you should try your best to
make this a habit of the past. The same goes for push-ups off a box, pistols to a box,
etc. We aren’t saying to do anything unsafe or beyond your abilities. We are simply
saying, if you think you can push it to the next level, DO IT!

If you haven’t nailed strict pull-ups, give this progression a shot. Even if you have, give
it a shot anyway, but weight it as heavy as possible.

5
Workout Terminology
The following terms are used within the various workouts contained within this Brute Body
Guide. The definitions will help you interpret the pull-up progression on the following page,
as well as the other workouts presented.

1a, 1b, 2a, 2b, etc.

These numbers represent groupings for a superset. In a superset, you will complete both
exercises in the numbered pairing back to back. Once both exercises are completed, rest for
the prescribed amount of time before restarting the superset. Once all sets of (1a - 1b) are
complete, you will advance to the next superset (2a - 2b).

Eccentric
The eccentric phase of any lift is when the muscle lengthens. This is the lowering phase of
the bench press, squat, pull-up or biceps curl.

Concentric
The concentric phase of any lift is when the muscle is shortening. Pressing a bench press,
pulling up during a pull-up, and curling up during a biceps curl are all concentric actions.

Tempo (e.g. 3111)

The 1st number is the eccentric phase of the lift. The 2nd number is the time spent before
starting the concentric phase of the lift. The 3rd number is the time to complete the
concentric phase of the lift. The 4th number is is the time spent before starting the
eccentric phase of the lift.

AHAP
As heavy as possible

6
Pull-Up Progression
Week 2 Weighted [​
Week 1 Body Weight; ​ V
​ideo​
:h
​ttp://youtu.be/IO8XJcicutw​
] Sets x Reps

1a 30 Second Iso Hold Chin-Up 5x1

Rest 20 seconds

1b Incline Bench Y Raise 1116 Tempo 5x5

Rest 90 seconds

2a Batwing Row 1116 Tempo 6x8-10

Rest 60 Seconds

2b Hanging Scap Elevation Depression 1111 Tempo 6x8-10

Rest 60 Seconds

Week 4 Weighted [​
Week 3 Body Weight; ​ V
​ideo​
:h
​ttp://youtu.be/QVz8MS6Ep2w​
]

1a 30 Second Eccentric Chin-Up 5x1

Rest 20 seconds

1b Incline Bench Y Raise 1115 Tempo 5x6

Rest 90 seconds

2a Ring Row 1116 Tempo 6x8-10

Rest 60 seconds

2b Overhead Snatch Grip Shrug 1112 Tempo 6x8-10

Rest 60 seconds

Week 6 Weighted or No Spotter [​

Week 5 Body Weight or Spotter; ​ Video​
​ :​
http://youtu.be/fpFIC2qXo8Q]​

1a Chin-Up 2112 Tempo 5x1

Rest 20 seconds

1b Y Raise on rings 3111 Tempo 5x8-10

Rest 90 seconds

2a Ring Row 1114 Tempo 6x8-10

Rest 60 seconds

2b Weighted Hanging Scap Elevation Depression 1111 Tempo 6x8-10

Rest 60 seconds

7
5. Follow Techniques That Focus on Muscle Growth
A strong muscle is a bigger muscle. This is especially true for a natural lifter. You must
be constantly overloading the muscle to get it to adapt and grow. Going into the gym
without a plan, only doing metcons and never getting stronger, is a waste of your hard
work. If you are using performance-enhancing drugs, you might be able to get away
with it. If you are a natural lifter, you must use training techniques scientifically
proven to get you stronger and build muscle at the same time.

Tips

­ Add a day for dynamic effort training at least once a week.

­ These movements must be prioritized to the beginning of the

training session. To reap the full benefits of this type of training you
must be fresh and able to give 100% effort every rep.

8
Focus on the growth of type II muscle fibers. Fast twitch (type II) muscle fibers are
fibers that produce the most force and contract very quickly. Luckily, these are the
fibers with the most growth potential as well. The best ways to tap into these fibers
are:

1. Slow eccentric training

This​
​
puts you under the bar for a longer period of time with greater percentages of your 1 rep
max. Time under tension at heavy loads is the name of the game if you are trying to grow. This
causes more damage to the muscle and allows more potential for growth. The muscle is built back
bigger and stronger.

2. Training at maximal loads (1-3 reps)

Training at maximal loads forces you to tap into fast twitch muscle fibers. You must tap into these
fibers to move the weight! Heavy weight train your central nervous system to engage fast twitch
fibers, allowing them to grow and increasing strength.

3. Dynamic effort and ballistic training (explosive movements/plyometric)

Dynamic effort and ballistic training are also ways to tap into these fibers. To be strong you must
have a well-developed central nervous system. You must be able to elicit the response of fast
twitch fibers on command. This type of training is another way to get strong without putting a
heavy barbell on your back. You must know when to incorporate these movements not only
during the week, but also during your training session to benefit from this type of training.

9
6. Train in the Correct Rep Ranges
The amount of reps you are completing per sets of an exercise is a very important
component of building muscle. Sets of 1-5 reps are geared for strength. You can
definitely build muscle with these sets, but low reps like this are better for building
absolute strength. Sets of 15+ are great to build muscular endurance, but cause less
muscle damage and less growth. If you are serious about building muscle, you must
spend a significant amount of time training in rep ranges geared toward hypertrophy
(muscle growth). Sets of 6-15 reps are great for building muscle, with the sweet spot
landing in the 8-12 rep range.

Here’s the kicker – ​

train to failure​
(or at least close to it). We’ve all seen people in
the gym rack weight the weight on a set of 12 when they clearly have more in the
tank. Completing a set of 12 when you are good for 25 reps isn’t going to get the job
done.

However, for compound, multi-joint leg movements, ​ you must be careful​

and follow
a periodized plan. Training to complete failure on these movements on a weekly basis
can have a negative impact on your training and overtax the central nervous system.
With upper body and single joint movements, training to complete failure can be done
more consistently.

Tips

­ Train to complete failure in the 8-12 rep range on upper body accessory
work and single joint movements. Failure means you can’t complete one
more rep. Actually FAIL!

­ Want big arms fast? Train 2 reps past failure in the 8-12 rep range. Ex: BB
Biceps Curl - you fail at 8 reps. Have your training partner assist with the
concentric phase of the lift (curling the bar up), then control the eccentric
(lowering) phase for a 4-6 count for 2 more reps.

10
6 HABITS TO GET & STAY SHREDDED
1. Get on a Regular Sleep Schedule
The quickest way to derail a phenomenal nutrition and training protocol is to have an
irregular sleep schedule. Sleep is the most underrated performance enhancer and
general health promoter. Anything less than 7 hours a night is not good enough. 8
hours a night is great. 9 hours a night will leave you feeling invincible. To keep your
metabolism firing and your energy levels optimal (energy=motivation), ​ get more
sleep​!

Tips

­ Drink at least 12 ounces of water prior to falling asleep so you don’t

wake up in a fatigued state from dehydration.

­ Take magnesium before bed as a sleep aid. Magnesium has a calming

effect on the nervous system.

­ Get rid of the TV! Your bedroom should be a place you go to sleep.
Taking away distractions will allow you to get in a routine of falling
asleep faster when you enter the bedroom.

11
2. Follow a Diet With Structured Macros
Macronutrients are protein, carbohydrates and fat. Every gram of each macronutrient
contains calories. Protein and carbohydrates contain 4 calories per gram, and fat
contains 9 calories per gram.

We recommend everyone spend at least two months following a diet plan with daily
macro goals. Ex: Every day you must consume 220 grams of protein, 300 grams of
carbohydrates, and 80 grams of fat. Learning to track macros will teach you what
foods contain certain macronutrients, portion sizes that best fit your body and how
your body responds to food. Learning about food will set you up for long-term
success.

Tips

­ Find someone qualified to guide you through the process if you are
new to macro counting.

­ Buy a food scale. Weighing and measuring your food for a few
months will teach you portion sizes.

12
3. Plan for Success
“He who fails to plan is planning to fail.” This is especially true when talking about
achieving the body of your dreams. Whether you are trying to gain 20lbs or lose 20lbs,
you must have a plan to succeed.

The old saying, “eating five meals a day speeds up your metabolism,” has never been
proven by science. The reason people succeed when they eat five meals a day is
because they are making healthy food choices! Imagine someone eating five meals a
day saying, “For meal one I’m going to eat two donuts, I think I’ll have two slices of
pizza and a soda for meal two, etc.”

Maximize your willpower by planning your meals and structuring your life for success.
No one has an unlimited amount of willpower. Knowing that and preparing for
temptation is a huge step in the right direction.

Tip

- Prep your meals for the middle of the day. Most people have time to
make breakfast and dinner, and this is where you can add more
variety.

- Only buy and keep healthy groceries in your house. If you aren’t
around bad food, the chances of eating poorly reduce dramatically.
Also, junk food is by far the easiest to get your hands on. Never keep
it in your house.

13
4. Don’t Drink Your Calories
Drinking beverages loaded with sugar is a huge factor causing Americans to become
obese. Our friend Bruce Pitcher from ​ Extreme Weight Loss​was over 400lbs at one
point in his life. Years of soda consumption had a big impact on this. The calories he
consumed from soda every day was equal to about 17 donuts. 17 donuts on top of
everything he was actually eating!

Tons of different beverages out there are loaded with sugar and many people don't
even realize it. Be aware of this and check nutrition labels. A 32oz Dr. Pepper contains
108 carbs, and it's not uncommon to see people drinking a couple of these a day.
Cutting this out will have a huge impact on your body composition.

Tips

­ Always opt for a 0 calorie choice.

­ Save your calories for food, which will keep you full longer and give
you more sustenance.

14
5. Find a Way to De-stress Daily
Meditation has a positive impact on hormone regulation. People who meditate on a
regular basis experience higher testosterone and lower cortisol levels. If cortisol
levels are too high they can have a negative impact on recovery and muscle building.
Think you are too busy? Ten minutes or even less can have a huge impact on your daily
stress levels.

Tip

- Download and use the app Headspace for 10 days or

https://www.headspace.com/headspace-meditation-app

- Listen to Sam Harris explain meditation and practice it on your own

for 10 days.
https://youtu.be/OboD7JrT0NE

15
6. Hold Yourself Accountable
Setting a goal, making a plan to achieve that goal and staying accountable are key
components to changing your body. You must clearly define your “WHY.” Why am I
doing this? Why am I getting up early to hit the gym while everyone else is still in bed?
It could be to make it to the Olympics, or it could be as simple as having a good
Christmas picture this year. Define your “WHY” and let it motivate you every day.

Next, you must figure out how you are going to achieve this goal. ​ Make a plan and
stick to it. ​
If you don’t know where to start, find a qualified professional to guide you
through the process. Becoming part of a motivating community is one reason Brute
athletes have so much success. Our athletes feed off of each other, compete against
each other and push to be the best versions of themselves.

Tip

Find a good training partner. A good training partner is one of the most
valuable tools to stay accountable. Talking yourself out of going to the gym
is 10 times harder when someone else is relying on you. Also, the chances
of having a bad training day reduces dramatically when you have a training
partner to raise your game.

16
4 FAT LOSS MYTHS
1. “A calorie is a calorie”
First and foremost, a calorie is not just a calorie. Everything you put into your body
creates a physiological response within the body. This is called the thermic effect of
food. Animal protein and leafy greens take much more energy to digest than white
bread and candy.

This is why counting macronutrients is so important. It is a way to make sure your

calories are coming from foods that will help you be lean and support muscle repair
and growth. 600 calories from ribeye steak, cauliflower and yams looks significantly
different than 600 calories from pizza, Oreos and Pepsi. You should look to consume
nutrient dense, low glycemic index food options.

Tip

Follow the 80/20 rule. Eat healthy nutrient dense food 80% of the time and
allow room to enjoy less healthy options 20% of the time. This will keep you
on track, while allowing you to eat food you enjoy and have fun with
friends.

17
2. “You can out train a bad diet”
The fact that there are still trainers pushing for you to buy more training sessions, but
never doing anything to help with your nutrition protocols shows that there is a
disconnect with the true way to get lean. There is no denying the anatomical and
physiological benefits of training, but your biggest advocate in weight loss is the
kitchen.

3. “Fat makes you fat”

Fat is an essential macronutrient required for healthy bodily function. Fat gets a bad
rap because there are 9 calories per gram compared to 4 calories per gram of protein
and carbohydrates. When it comes to fat intake, remember that omega-3s are your
best friend when trying to get lean. Consuming a diet high in omega-3 fatty acids will
ensure the fat (lipid) layer of your cells is built using omega-3s. This cell layer can be
made of any types of fat, like omega-6 and trans fats. Having the lipid layer of your
cells composed of omega-3s will improve insulin sensitivity, a huge factor for fat loss.

Tips

­ Eat foods high in omega-3 fatty acids. (Ex. Grass fed beef, wild game,
wild caught fish, etc.)

­ Buy a high-quality fish oil (look for total omega-3 content when
making your purchase).

18
4. “Doing a hard chipper daily is
the best way to burn fat”
Many people believe that the best workouts are long chippers where you do 100 reps
of 10 different movements for time. This is kind of like (but not as bad as) people
spending hours at the gym doing cardio in the “fat burning” zone. These workouts are
great and have many benefits physiologically and aesthetically. However, if you are
not an elite competitor, the pace you are pushing on these types of workouts
probably won’t give you the results you’re looking for.

What’s the solution? High intensity interval training. Taking yourself to the limit
(redlining) in your training has a significant impact to your body long after the training
session. This is because of EPOC (excess post-exercise oxygen consumption). After a
session of intense interval training your body’s response is to increase the
consumption of oxygen to bring the body back to homeostasis. This increased oxygen
consumption lasts for hours and is accompanied by the need for more fuel. If you
want to increase your metabolism, do high intensity interval training. Also, the
hormonal response to high intensity interval training trumps slow cardio every time.

Tip

IWT (Interval Weight Training) - This is our favorite form of interval training for
fitness athletes. During an IWT session you will complete a weightlifting or
powerlifting movement followed by an intense bout of cardio, then rest. The
rest periods are designed to allow your heart rate to drop enough for maximal
effort on every round. The goal is perfect form during the lifting, followed by
pushing your threshold to complete the cardio.

[ Video: ​
http://youtu.be/V1LJw8Jq_Ig​
]

19
Example of Interval Weight Training (IWT)

Part 1​
(3 rounds)

7 Power Snatches @ 60%

2 minute row for max meters

2 minute rest

- 5 minute intermission -

Part 2 ​
(3 rounds)

10 Deadlifts @ 50%

400m run

2 minute rest

20
4 STEPS TO A BIGGER CHEST
The fitness world is filled with strong guys with tiny chests. The bench press is absent
in most functional fitness gyms because of “lack of function”. The funny thing is, Rich
Froning (the fittest man to ever walk the earth) does the bench press regularly.
Having a strong chest is usually associated with strong triceps and strong pressing.
Which is great for the sport of fitness.

Another reason the bench press gets a bad rap is that it can cause some mobility
issues overhead. This is only true if you don’t strive for structural balance and work
mobility. It’s easy to stretch your lower body, just bend over and touch your toes.
Stretching the upper body takes some extra effort, but can be done easily every day if
you know the right stretches and get in a routine.

Let’s talk about how to get the “man tits” of your dreams, while maintaining shoulder
health and proper mobility.

21
1. Believe in the Bench Press
[​
Video​
:​
https://youtu.be/y1VtbY4wh4Q​
]

When it comes to chest-building exercises, the bench press is the VIP. The barbell flat
bench is probably the most commonly used variation of the bench press, but you
aren’t going to build a huge chest by only doing a few sets of the barbell flat bench a
week. We recommend doing 6-12 sets twice a week for real chest gains.

Here’s a list of our top 10 chest exercises that can be done in any box:

1. BB Flat Bench ​
[​
Video​
:​
http://youtu.be/DK36SEKKzec​
]

2. BB Incline Bench ​​ideo:​

[V http://youtu.be/uv3ngJwhAXA​
​ ]

3. Incline DB Bench ​
[​
Video​
:​
http://youtu.be/c8GitN2aHsQ​
]

4. DB Flat Bench ​
[​
Video​
:​
http://youtu.be/qheIlihHW_w​
]

5. Single-Arm Neutral Grip DB flat bench [​​

Video​
:​
http://youtu.be/IKnt9sfdlH4​
]

6. Alt Neutral Grip DB flat bench

7. Dips ​
[​
Video​
:​
http://youtu.be/mdmHW3pX9FQ​
]

8. Ring Dips ​
[​
Video​
:​
http://youtu.be/7aIZXX4_LEg​
]

9. Ring Push-Ups ​
[​
Video:​
http://youtu.be/RA5SW1LsRb4​
​ ]

10. Incline DB Flies ​

[​
Video​
:​
http://youtu.be/m8LHUSlddd0​
]

22
2. Strengthen Your Back
If you are trying to build a big, strong chest and don’t give the same amount of
attention to your back, you’re in trouble. If you don’t strive for structural balance, the
shoulder immobility issues are sure to come.

Most people are hitting a good amount of vertical pulling with high volume pull-ups
programmed at their box, but skip strict movements and horizontal pulling. The lack
of horizontal pulling at most boxes is a serious cause for concern. Also, if you are
bench-pressing correctly, lat engagement is a huge factor in pressing more weight.
More weight = bigger chest.

Here’s a list of our top 10 pulling exercises that can be done in any box:

1. Strict Chin-Ups ​
[​
Video​
:​
http://youtu.be/TiXDHApZJ6E​
]

2. BB Bent Over Row [​​

Video​
:​
http://youtu.be/OZpTo3at8Vc​
]

3. Strict Pull-Ups ​
[​
Video​
:​
http://youtu.be/gspplC4NL88​
]

4. DB Row ​
[​
Video​
:​
http://youtu.be/5xZd8A1CTLw​
]

5. Towel Pull-Ups ​
[​
Video​
:​
http://youtu.be/YLcDSP6_h6c​
]

6. Batwing Row ​
[​
Video:​
http://youtu.be/F9aTP0NFuEE​
​ ]

7. Supine Pull-Ups ​
[​
Video:​
http://youtu.be/T9Yai7A3mEQ​
​ ]

8. Ring Rows ​
[​
Video​
:​
http://youtu.be/vTlDdaFE1lE​
]

9. DB Wide Row ​
[​
Video​
:​
http://youtu.be/BPdWPHrAN1g​
]

10. Face Pulls ​

[​
Video​
:​
http://youtu.be/rFAxzMZoWJ8​
]

23
Example Workouts

Monday Sets x Reps

1 Single-Arm Dumbbell Hang Snatch, AHAP 4x3 each

Rest 1 minute

1a Close Grip Bench, Press 1-¼ 4x6

@ 60%, 65%, 70%, 70%
4-count lower, ¼ up, then all the way up

1b Barbell Bent Over Row, AHAP 4x10

Rest 2-3 minutes

2a Chin-Up, AHAP, 4-count lower 4x6

2b Behind-the-Neck Press, AHAP 4x12

Rest 2 min

3a Neutral-Grip Single-Arm Dumbbell Bench Press, AHAP 3x6 each

3b Dumbbell Row, AHAP 3x6

Rest 90 seconds

Metcon 10 Box Jumps 5-rounds for

7 Burpees time
5 Pull-Ups

24
Example Workouts ​
(continued)
Thursday Sets x
Reps

10 min EMOM
Odd - 7 Kipping Pull-Ups
Even - 4 Wall Walks

1 Hang Squat Snatch 4x3

@ 60%, 60%, 65%, 65%
Rest 1 minute

2a Incline Bench Press 3x15-20

Leave 2 in the tank on first 2 sets, go all out on 3rd set

2b Face Pulls 3x10

Rest 2 min

3a Strict Pull-Ups 3x15

3b Single-Arm Dumbbell Overhead Press 3x15 each

Rest 2 minutes

4a Strict Rings Dips 3x15

4b Supine Pull-Ups 3x15

Rest 2 minutes

Metcon 20 min assault bike

Interval Men RPM Women RPM

On Above 75 Above 60
Off Above 50 Above 40

Minutes On Off
0-5 15 45
5-10 20 40
10-15 25 35
15-19 30 30
19-20 60

25
3. Build some monster triceps
The more weight you can do, the bigger and faster your muscles will grow. Strong
triceps are a key component to strong pressing. Also, working your biceps and triceps
is a great way to clear up tendonitis in the elbow and forearm. You will surprise
yourself with how heavy you can go on these movements.

Here’s a list of our top 5 exercises to build some triceps you can be proud of:

1. BB Skull Crushers ​
[​
Video​http://youtu.be/5fLSSLng09E​
​ ]
2. DB Skull Crushers ​
[​
Video​http://youtu.be/ltKo3ajdkGs​
​ ]
3. Single-Arm Overhead Triceps Extensions [​​ Video​http://youtu.be/hKzQ8HHZsE8​
​ ]
4. BB French Press ​
[V​ideo​
http://youtu.be/XR5n4rq-5X8​
​ ]
5. Tricep Extension on Rings [​​
Video​http://youtu.be/YzSO5fnJPyg​
​ ]

4. Stay mobile
With all the added pressing it takes to build a bigger chest, mobility is key to shoulder
health and keeping your game on point. Don’t let tight shoulders slow you down. Take
10 minutes a day to stretch your chest and the rest of your upper body.

Our favorite mobility routine for the upper body:

5 min chest opener on roller, followed by band stretching routine

26
5. Keep your external rotators and upper back muscles strong
All this extra pressing is going to make the internal rotators of your shoulder girdle
really strong. Make sure you are going out of your way to give your external rotators
some love. We like to start every upper body lifting day with some extensive pre-hab
work for the external rotators and upper back. We also add it to the lifting during
supersets to increase the volume.

Here’s a list of our top 10 exercises for the external rotators of the arm and upper
back:

1. BB Cuban Press [​​Video​ http://youtu.be/kMZpB2Og36U​

​ ]
2. DB Rotation off the knee [​​Video​ http://youtu.be/XI_WRb_0nHM​
​ ]
3. DB Cuban Press [​​Video​ http://youtu.be/d5y07FQ6gkA​
​ ]
4. Face Pulls ​
[​
Video​http://youtu.be/rFAxzMZoWJ8​
​ ]
5. Lying Side Raise ​
[​
Video​ http://youtu.be/S4sJ2rdD-eM​
​ ]
6. BB Upright Row ​ [​
Video​ http://youtu.be/6mcQWm2Q8tw​
​ ]
7. Single-Arm DB Upright Row ​ [​
Video​ http://youtu.be/ITTUiI0p1N0​
​ ]
8. YTW on rings ​[​
Video​http://youtu.be/OmstvYKjt9s​
​ ]
9. Incline Bench Y Raise [​​
Video​ http://youtu.be/ZUbHfnnr9ZU​
​ ]
10. Banded External Rotations ​ [​
Video​ http://youtu.be/sYChJK0cIhE​
​ ]

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4 WAYS TO SPOT A RIP-OFF
1. The Quick Fix
There are two things that all experts know about getting results: You need to work
hard and you need to prioritize nutrition. If somebody is trying to convince you that it
takes anything other than that, they are playing you. The quickest way to spot this rip
off is when a trainer tries convincing a novice client that it only takes a few hours a
week to change their body. It is no secret that 30 minutes a day, 3 times a week
doesn’t work. However, for those novices who have never trained before, this is
exactly what they want to hear and they will fall victim to the sales pitch.

2. Membership Driven vs. Result Driven

Here is a secret that most training facilities don’t want you to know. Clients that
actually show up COST the gym money. That is because the members that show up
wear-out equipment, drive up utility costs, drive up maintenance costs and require
more staffing. A good gym doesn’t care about that though. Gym owners who got into
the business for the right reason want their customers to show up and get results.

Unfortunately, not all gym owners operate that way. Some boxes push hard for
members at New Year’s and summer by preying on the hype of New Year’s resolutions
and beach bodies. While there is absolutely nothing wrong with signing up members,
it is unethical to drive up membership through specials and “one time deals,” knowing
that you lack the infrastructure and staffing to actually help your members succeed.

Gyms that chase memberships and not results can be spotted by “Racing for Last
Place,” with low prices and long commitments. A 2-year membership costing $65 a
month that you don’t use because you aren’t getting results is not a good deal, it is a
waste of money.

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3. Selling Free Information
The Internet has revolutionized the way we access and share information, and there
are many avenues to gather what you need online. Being connected to experts all
over the world also opens up the door of being 1 click away from a scammer trying to
separate you from your money.

If somebody is unwilling to share the most basic information, but is promising you a
world full of results, then buyer beware. Most “secret” online training programs are
nothing more than repackaged and regurgitated information from free resources.

4. Experts With No Credibility

Is your expert willing to share before and after pictures? Does your expert have
clients who have reached an elite level? Has your expert actually done anything they
say they’ve done? You get what you pay for! The value is in the results.

If your goal is to reach the Games, you should hire a coach who has trained athletes to
reach the Games. If your goal is to set new PRs on your Olympic lifts, you should hire a
coach who has coached athletes to get PRs on the Olympic lifts. If you want abs that
pop, hire a coach that has gotten overweight clients six packs. You work hard for your
money, don’t give it away to an imposter that hasn’t actually gotten the results you
are paying to get.

Thank you for trusting Brute as your online fitness resource. We hope to have the
opportunity to help you make the transformations you’re looking for, as we have with
hundreds of clients before.

If you are ready to put these tips into action, then join our team. Don’t miss the
registration period for the next Brute Body session, which is coming soon!

Go to ​http://brutestrengthtraining.com/programs/brute-body​
to learn more about
this program.

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