IA / Beyond Braun Routine
- 02-15-2004, 06:54 AM
IA / Beyond Braun Routine
Decided to listen 2 IA/McRobert at last.
Going to focus on increasing strength in the main lifts & hopefully adding some size per IA's article.
Problem is I'm 175lbs/16% body fat, so a bit concerned about being a fatty.
Do you think I should cut, attempt to cut/increase strength or do a lean bulk?
I decided to plan a Long Cycle like McRobert recommends in Beyond Braun.
I'm going to rotate 2 routines.
I'll start off @ 70%, 3 sets, 5lb increments, training each lift 3x every 2 weeks - ie MWF MWF
When I reach 90%, switch to 2 sets, 1-2lb increments, 1x week ie TF TF
If progress stops, then I'll add more rest days or switch to only 1 work set.
Bench Press 2-3 sets x 6-10 reps
Bent Barbell Rows 2-3 sets x 8-12 reps
Deadlifts 2-3 sets x 6-10 reps
Weighted Crunches 2 sets x 10-15 reps
Overhead Dumbell Press 2-3 sets x 8-12 reps
Chins 2-3 sets x 6-10
Squats 2-3 sets x 8-12 reps
Calf Raise 2 sets x 15-20 reps
I've prioritized bench press & overhead dumbell press because those movements are weaker in comparison to the others.
Any comments/criticisms most welcome
Last edited by MrBean; 02-16-2004 at 08:58 PM.
- 02-15-2004, 08:36 PM
02-16-2004, 03:48 PM
1. Change the cable rows to barbell rows
2. Change the pull downs to pull ups
3. Change overhead dumbells to push press.
4.Remember that lack of progress does not allways mean over training. You body will adapt to this routine. Do you opposite of what you are doing in about 3 weeks or when you know your progress has stopped.
You did'nt say how long you have been lifting for.
02-16-2004, 03:51 PM
Sorry Bean but I don't have any experience with that type of routine.. I hope I will very soon though..
02-16-2004, 06:57 PM
As stated by vanillagorilla I would switch the cable rows for bent over rows (although stuart doesn't recommend them). Also do chins in place of the pulldowns.
On the Routine B I would also add in barbell shrugs. I can't explain why but this exercise seems to be a real mass builder for myself and those who I have helped along the way. It really seems to make a huge difference probably because of the amount of weight that can be moved on heavy barbell shrugs.
I don't necessarily aggree with Gorilla on the "change it in 3 weeks" dictum though. As McRobert suggests, keep with it until it stops working and then change it up a little. You seem to have things in order bro. Best of luck with it.
02-16-2004, 09:01 PM
VG & Gethuge
I made some changes to the above routines as suggested:
bent bb rows for cable rows;
chins for pulldowns.
I didn't originally choose chins because I can only do 6-8 using my BW with good form.
I didn't add shruggs because they mess with my shoulders too much.
Are push presses the same as military presses?
No need 2 to be sorry.
02-16-2004, 09:07 PM
Well what you might do is just set a number of chins you can do.. like 25 and use as many sets as you need to get to the 25.... just a thought
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