January brings the grand finale of the dynamic and maximal effort inspired by the Westside Barbell Club. Since this method could not be replicated verbatim in a class setting, the first month focussed on dynamic movement, the second on maximum load, and the third now concludes with three weeks of dynamic - adding chains - and one week of max... [Read more]

Dig out the singlets and 70’s lifting boots. For the next four months we will borrow from Louie Simmons Westside Barbell Club. (more…)

After building some strength in the last phase you can now put this to use in a return to volume. This phase borrows from Arnold's Blueprint of last year - a set of 30 reps before the main juice - but with an extra twist of another 30 reps straight after the last set. The two sets of 30 will... [Read more]

Well done for making it through the 14, 11, 9 x2. Due to this high volume the focus will lean towards strength for the next month. This means that you should find yourself a training buddy (hats optional) and learn to spot and encourage. Keep it safe. Achieve your best.  (more…)

After another phase of targeting specific muscle groups this month’s stimulus will change to a whole body circuit in both classes. The method for the A exercises is another gem from Andre Benoit (see October 2016 for the first). (more…)

The next Old School phase borrows from a former Mr Universe. Charles invited myself and Josh to train with him recently and we picked up some gems. The 6-8 paused reps straight into 6-8 explosive reps are inspired by these sessions. Ensure that you use a weight that burns by the time you hit the explosive reps. Get a full... [Read more]

“Without stripping there is no excitement” - Arnold Schwarzenneger. Last year we used Vince Gironda’s 8x8 method. In a separate month we used the drop set method often associated with Schwarzenneger. This year we are going to borrow from both to create a new stimulus. 5x8 with 30 secs rest between sets At the end of the 5th set immediately perform... [Read more]

Following the success last year, Barbell Club will return to a mesocycle of 70s inspired bodybuilding. Known as the Golden era, the 70s produced the physiques of Arnold Schwarzenegger, Frank Zane, Franco Columbu, Lou Ferrigno, Boyer Coe, Bill Grant and Mike Mentzer, to name a few. The key to creating muscle shape was high volume, minimum rest and mixed muscle... [Read more]