"The Truth" w/ Eric Broser (Q&A and Training Articles)

[intolerant]

I recently reading Building The Perfect Beast...Naturally. I enjoyed it. I think Author's training info, at least the androgenic phase, was extremely confusing and not informative enough. All in all, I enjoyed alot of his info in the early stages and I enjoyed the PRRS section. Awesome routine. Which brings me to my question...

Alot of people will argue that for things like the advanced techniques, even the basic PRRS layout, that no natural can handle going to failure like that on every exercise.

What do you think?

[bodyfx2]

I recently reading Building The Perfect Beast...Naturally. I enjoyed it. I think Author's training info, at least the androgenic phase, was extremely confusing and not informative enough. All in all, I enjoyed alot of his info in the early stages and I enjoyed the PRRS section. Awesome routine. Which brings me to my question...

Alot of people will argue that for things like the advanced techniques, even the basic PRRS layout, that no natural can handle going to failure like that on every exercise.

What do you think?

Thanks for your comments. As to your question...yes, natural bodybuilders CAN go to failure on each set if:

-overall volume is kept low
-nutrition/supplementation is on point
-proper rest is gotten

[Blooming lotus]

I know our training philosophies are sliightly different, but i'm talking about creating the perfect beast myself ... or at least the most effective unit that a peson can practically acheive for themselves anyway. Sorry FX ,but for the purpose of the answer to the question, and bearing in mind that this would prioritise strength over hypertrophic importance ,it's not juust low volume that a natural athlete can acheive failure on every single workout!.. you try cycling between both and specfic nutrition for both and tell me you're not improving.
Again, all else being equal, and even in regard to the androgenic effect, diet is always what the most successful equation that one acheive will come down to.
Fx has already stated that and that it would require more intimate personal attentions. You can't cookie cutter template at that end . The potential of the system, pending what iis done dietarily, is clear and no wonder you felt confused on how to best exploit it. if you want more or clearer information as a perrrsonal program, then that's why FX offers himself to you for closer more advanced assistance based on your own personal variables and lifestyle.
If you dont have something of your own, i imagine that would be worth keeping in mind .

[bodyfx2]

I know our training philosophies are sliightly different, but i'm talking about creating the perfect beast myself ... or at least the most effective unit that a peson can practically acheive for themselves anyway. Sorry FX ,but for the purpose of the answer to the question, and bearing in mind that this would prioritise strength over hypertrophic importance ,it's not juust low volume that a natural athlete can acheive failure on every single workout!.. you try cycling between both and specfic nutrition for both and tell me you're not improving.
Again, all else being equal, and even in regard to the androgenic effect, diet is always what the most successful equation that one acheive will come down to.
Fx has already stated that and that it would require more intimate personal attentions. You can't cookie cutter template at that end . The potential of the system, pending what iis done dietarily, is clear and no wonder you felt confused on how to best exploit it. if you want more or clearer information as a perrrsonal program, then that's why FX offers himself to you for closer more advanced assistance based on your own personal variables and lifestyle.
If you dont have something of your own, i imagine that would be worth keeping in mind .

Not sure what you are saying in the beginning of your answer here, but I DO agree that personalized attention works best. However, for those that cannot afford to, nor wish to work with a trainer, there are some general guidelines that can be applied to most natural bodybuilders across the board when it comes to making progress in both size and strength. Training-diet-rest are all equal parts of the equation, and when just one part is not optimized, the outcome will be compromised.

[bodyfx2]

What do you think are good exercises for building outer bicep development? The belly of the bicep on the inside is very full and developed, but the outer head isnt. I find this somewhat strange though since I have good size forearms and brachialis.

I was thinking close grip ez bar curls. What do you think?

Close grip curls of all kinds will better activate the outer head. Incline DB curls are excellent as well. Another little trick is to grip the DB's (during any type of curling movement) with the thumb portion of the hand right up against the outer plate. This will also force better recruitment of the outer biceps head.

[Toddbz]

Is that pecs and deltoids I smell cooking?
Last night was my first rep range routine with chest and shoulders. Lucky for her my wife (part time training partner. Full time cardio freak) joined in on the festivities.
First off let me say that in order to complete this type of routine you better check the ego at the door. If not you jusy may find a barbell resting soundly deep into your face.
I typically start chest with some sort of incline movement. Muscle priority see. So today was inclines on the Smith Machine. I like to bring the bar fairly high on my sternum. As I feel it more in my pecs and not my shoulders. Good thing as we continue.
2

[Toddbz]

Is that pecs and deltoids I smell cooking?
Last night was my first rep range routine with chest and shoulders. Lucky for her my wife (part time training partner. Full time cardio freak) joined in on the festivities.
First off let me say that in order to complete this type of routine you better check the ego at the door. If not you jusy may find a barbell resting soundly deep into your face.
I typically start chest with some sort of incline movement. Muscle priority see. So today was inclines on the Smith Machine. I like to bring the bar fairly high on my sternum. As I feel it more in my pecs and not my shoulders. Good thing as we continue.
2 warm up sets and we are good to go. I'm first. 190lb on the bar sounds like a good starting point. So lets get to work and do my 9 reps. I should have said 190 kilos, because my rep number 7 I was on level 4 meltdown. I have been very critical to follow the protocol to the T. So it's a 2 count down, pause for a full 1, 2 count up. That's the part that just wrecks you. After the pause you are so ready to shoot that weight up and get that load off, but that not what Mr. B wants. I get my 9 and already have such a serious pump going that I can see the veins through my T-shirt. Cool except I have just begun. Now it's the wifes turn. Now Sarah is 6'1, and built like a Norweigan bombshell. She's primed. Cranks out the first set like a champ. I'm in big trouble. As the sets progress my weights go down to get 9 reps out and hers go up. Up to higher than what she normally does...that is until rep number 5 of her last set, and then Mrs. Atlas felt the world on that bar. I could see the muscle fibers working in her chest even at the pause. That was just bad ass. A little assistance to get through the rest of the set and what di I see but sweat coming from my angles brow. Tough to do.
Next is flat barbell bench press. Now my chest already feels more than done, but to complete the puzzle you have to use all the pieces. So off we go. Now any weight I use feels like triple using this technique. Very difficult and has me gasping for oxygen during the set. If you can do more than 9 reps per set by now, you're simply not using enough weight. Now my sugar plum is feeling the tax that she put herself through on the previous exercise. At least we're on the same page now. I even get a sympathy bench wipe down because I've sweated all over it (normally I'd have to do that). If the doors of the gym were open we would have had all the neighborhood dogs coming in to check out what was making all that noise. Yes it was us. Hey that flat bench was tough stuff.
So now feeling like a piece of Shake N Bake chicken it's off to dips. Now I love dips. Love em. Today I think we needed our first counseling session. Beat me up something fierce. You see it's not each exercise that does you in. It's the compelation that adds up like some 80's hair band album. one song you can take, but after the whole thing you want to melt. Now most can just pump out body weight dips like no tomorrow, but these and you'll be thinking these is no tomorrow. 2 count down, full 1 count pause, 2 count up, squeeze on full contraction, repeat. I get out 6 my first set, and can't wait to plant my feet on tera firma. Sarah chooses to do them on this slick dip machine. Since it is a machine she chooses to do 10-12 reps. Good girl. While my chest and now shoulders feel like a Chernobyl

[Toddbz]

reactor. 3 more sets like this. Next set I get 5 reps. From then on out 4 each.
O.k. off to shoulders.
Shoulder press. The meat adding lift in the shoulder world is in order. My normal 210 lb has been reduced to a paltry 100lb. I have never felt a contraction in my delts while doing this exercise until now. Sarah is on crash and burn mode now. Each set the weight is dropping...finally. I'm so cooked that it's tough to raise my arms high enough to change the weight. So that must mean it's time for some side laterals. Sarah is reduced to 5lb and me 20lb. Yes that's 20lb...for the first set of 2 X 13-15. My next set is with 15lb and I am working to get all 15 out.
We're done! Yeah!
I'm driving home. Except I need to use both hands to get my hand high enough to open the car door. Even using the steering wheel is burning.
End of another glorious rep range routine.

[intolerant]

cool thanks dog

[bodyfx2]

cool thanks dog

Anytime friend.

[doitBIG]

Eric, your articles are the shit man! Being a beginner I make little mistakes on my form from time to time. Your articles are very informative and easy to understand. I especially like the chest article. I stopped getting a good work out in my chest and wasn't exactly sure why, then I read your article and understood immediately what I was doing wrong. I needed to arch my back more to take out my delts out of the game. I look forward to reading every article you write bro!! Thanks for the help!

[bodyfx2]

Eric, your articles are the shit man! Being a beginner I make little mistakes on my form from time to time. Your articles are very informative and easy to understand. I especially like the chest article. I stopped getting a good work out in my chest and wasn't exactly sure why, then I read your article and understood immediately what I was doing wrong. I needed to arch my back more to take out my delts out of the game. I look forward to reading every article you write bro!! Thanks for the help!

Thank you my friend! I am so glad to help! Stay posted for more!

[bodyfx2]

Todd, you are adding some AWESOME material to this thread!!!!

[Jnova7723]

When can we expect some new articles Eric? I really enjoy this thread, I'm using your methods of cycling in different types of training each week. I week heavy, 1 week pyramiding, 1 week supersets...its awesome.
J

[bodyfx2]

When can we expect some new articles Eric? I really enjoy this thread, I'm using your methods of cycling in different types of training each week. I week heavy, 1 week pyramiding, 1 week supersets...its awesome.
J

I will post a new training article tomorrow my friend! Thanks for your support!