warjawu ottokar ormond

[Kylee Mccandrew]

ReBuilt 2.0 is the program that Joe created after having major shoulder surgery [to repair a torn rotator cuff, biceps tendon & labrum]. It helped him get in the best shape of his life [at 46-years-old] without the aches & pains commonly associated with most strength training programs! *Includes Video Library w/ 150+ exercise demos.

Fresh, all-natural whole foods delivered to your doorstep. ALWAYS gluten free & NEVER prepared with high fructose corn syrup, hydrogenated oils, soy or artificial ingredients.

Get an unbelievable arsenal of monthly workouts compiled over the last 12 years to help you revolutionize your training and teach you how to make every single workout an amazing training session. These are workouts were reserved for our clients, pro athletes, and celebrities only and were NEVER published online! But as an Insider you will get every warm-up, set, rep, rest interval, percentage and theory behind these legendary workouts that have helped build some of the best athletes and physiques in the world! Never be stuck in the gym again without an amazing workout at your fingertips.

These are programs we have designed for people like Brian Cushing, Miles Austin, Triple H and Stephanie McMahon (just to name a few), coaches, trainers, and lifters all over the world. This arsenal of proven training programs have become somewhat legendary in the industry. And now, you can gain access to these life-changing workouts!

Seasoned heavy lifters are really good at convincing themselves that it's all part of the game. Some of them brag about their achy joints, shoulders that bark in the middle of the night like they're the powerlifting equivalent of merit badges.

This program comprises the first three weeks of our 10-week "Built 2 Last" program. Unlike most other strength-focused programs, it drastically reduces the stress on your joints, as well as your central nervous system. But along the way, it also helps patch the cracks that are causing you pain, setting you up to get even stronger!

Here's why: If you lie to yourself and use a max that's too heavy, it will screw up the entire program. It's much better to be conservative with your max on this program, compared to overshooting and going too heavy.

In other words, if you squatted 405 pounds in the gym, but the rep was a total "grinder" that made your eyeballs bleed, your lungs collapse, and you gave yourself a hernia, we would recommend using 365 or 385 as your "max" when figuring out your percentages on this program.

Note: Whenever you're figuring out your percentages and it comes to an odd number, always round the number down. For example, you will be performing narrow-grip barbell bench presses with 70 percent of your max bench press on Day 1 of Week 1. Let's say your max bench press is 275 pounds. When you multiply 275 x 70 percent, you get 192.5 (275 x.7 = 192.5). In a case like this, we recommend rounding that number down, so you would be performing your work sets with 190 pounds (as opposed to rounding up and training with 195 pounds).

We use the narrow-grip bench press and the six-second eccentric dumbbell bench presses in this program. This is because we've found both of these exercises have a great carryover to the regular barbell bench press while being extremely shoulder-friendly. They both build incredible triceps strength, as well.

Why so slow with the dumbbells? Slowing down the tempo of the eccentric (lowering) phase of the bench press for a six-second count will help you develop more control and stability through the entire range of motion. Also, the elastic energy typically accumulated during a more rapid downward stroke will be dissipated, which means you'll develop more starting strength out of the bottom of the bench.

You'll notice that all of the accessory exercises on upper-body workouts are performed in circuit fashion. But rest assured, these aren't your momma's traditional circuits, where insignificant resistance is used for an endless number of reps. We like to call these circuits strength-capacity circuits.

Our circuits incorporate challenging weights and lower rep ranges in order to build strength and muscle, and they simultaneously deliver a conditioning benefit. The exercises we pair together in these circuits don't compete with one another, which allows you to handle heavier weights, with better form, for a longer period of time.

We've found these strength-capacity circuits work wonders for improving body composition and work capacity. They also enable you to have a great workout without spending all day in the gym. If you're like us and you hate traditional steady-state cardio, you're about to discover a much better way to get lean.

However, it's crucial that you choose the proper weight for the exercises in the strength-capacity circuits. You want the weight for each exercise to be moderately heavy, but not maximal. You should never miss a rep or need help with any exercise in the strength-capacity circuits.

One of the goals of the strength-capacity circuits is to improve your work capacity, so you need to train at a quick tempo. But you don't have to run from exercise to exercise when performing the strength-capacity circuits. That might work with teeny-tiny weights, but not here.

You will see notes in the workouts that tell you to take about 10-20 seconds between each exercise. This is enough time to walk over to the next exercise and get properly set up. Speaking of setting, make sure to set up all 4-5 exercises of the circuit ahead of time!

We did everything in our power to make the exercise pairings and strength-capacity circuits as convenient and realistic to perform as possible, so you shouldn't be running all around the gym looking for equipment and setting up as you go along. Nevertheless, set up all the dumbbells, benches, and other equipment in the same general area so you can train at an intense pace and focus on exercise technique.

You'll also notice that we only used mainstream gym equipment in this program. There aren't any specialty pieces of equipment or items. All you need are barbells, dumbbells, your body weight, and an occasional medicine ball and mini band. So there are no excuses!

There are a few reasons for this. We've noticed that the washed-up meathead population can only take so much stress. Because they don't lift for a living, there are outside factors stressing the body that limit recovery, such as work, stress, kids, relationships.

The purpose of performing these lifts in a supplemental fashion is to properly train and develop the movements before you go back to lifting max weight in the future. Over these three weeks, you'll get a training stimulus while decreasing muscle soreness, joint stiffness, and risk of injury. We really want you to be built to last!

We've provided two of our most practical and effective warm-ups for both upper- and lower-body workouts. Do not skip these warm-ups! Then, once you complete your warm-up, perform 2-3 warm-up sets of your first exercise before getting into the working sets.

For example: Day 1 has you supersetting narrow-grip barbell bench presses with iso-hold Y-W-T's. But don't just throw 70 percent of your max on the barbell and jump right into it. In this case, we recommend performing three warm-up sets of the narrow-grip barbell bench press before you start your four working supersets.

This program is best performed on nonconsecutive days. If for some reason your schedule doesn't permit this, you can perform an upper-body workout and lower-body workout on back-to-back days. Just make sure to get at least 48 hours between the two upper-body workouts.

Here's the deal: Even this submaximal strength program is a strength program. It will definitely improve your overall fitness levels as well, but you should categorize this program as the strength portion of your overall weekly plan. That's why it's "only" three days a week. (And FYI: we put the word "only" in quotes because you will quickly realize that three days a week is plenty on this program. Trust us.)

The beauty of this three-day split is that it gives you four other days of freedom to do what you like! When designing workouts for the public, it's impossible to please everyone, so we decided to develop the hard part, so you can go out and have fun doing what you like during the rest of the week. And that's obviously going to be different for everyone.

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Want to transform your body? Build more muscle mass? Get stronger? Get faster and more explosive? You will be able to stream videos from the massive Insider exercise index and access the premium workout library for programs such as SB911, Westside for Skinny Bastards, Goliath, Stealth, Shock & Awe, LEGEND321, and many more. Need to tweak your current program because of an injury? The never-before-seen Insider Specialization Programs (TM) will be the missing ingredient to make every program, YOUR program!

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