NAked Warrior - ZANDERBILT

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I R O N E S S A Y S Limits can take many forms: reps, number of work sets, rest interval between sets, speed of the individual rep…all could be used as stress inducers and stress benchmarks. Do you have to go to failure or use forced reps on the top set of every single exercise? No, absolutely not. There are no forced reps in this routine. Establish baseline benchmarks in each exercise and consciously and continually seek to improve. Plan ahead; project future performance using periodization principles. Here is a hypothetical poundage scenario for an “average” person. If you are stronger or weaker, alter the baseline benchmarks. Six Week Progressive Pull Periodization Cycle Power Stiff-leg Clean High Pull Deadlift Deadlift Row Week Reps Poundage Poundage Poundage Poundage Poundage 1 10 65 85 135 85 65 2 10 70 90 145 90 70 3 8 75 95 155 95 75 4 8 80 100 165 100 80 5 5 85 105 175 105 85 6 5 90 110 185 110 90 Our hypothetical beginner performs five exercises. The poundage climbs upward, peaking with the deadlifts then back down again, culminating in the rows—hence the moniker Progressive Pulls. For the first two weeks, work up to a top set of 10 reps in each exercise. In Week 1 all 10 rep sets should be completed explosively. If you struggle to complete the final reps in week one, you’re too ambitious and need to dramatically scale back the poundage starting point. Each week use slightly heavier poundage. Reps are dropped from 10 to 8 in weeks 2 & 3; from 8 reps down to 5 reps in weeks 4 & 5. Adept Big Men might want to start off with 7 rep sets, then 5’s and finally finish with triples. We start off below capacity and end up above capacity. Over the life of the six week periodization cycle, reps are dropped and poundage increases. This routine peaks power and strength and triggers a concurrent increase in muscular size and is best used during a mass building phase. Taking in extra calories is highly advised. I would also advise average size men push their bodyweight up one pound a week in order to ensure positive nitrogen balance. Power training combined with ample calories and sufficient rest is the ticket for amassing massive back muscles. For complete information on Marty Gallagher’s The Purposeful Primitive, or to purchase the physical book, visit http://www.dragondoor.com/b37.html now 40
41 T H E P U R P O S E F U L P R I M I T I V E Once you’ve built some muscle to work with, something worthy of defining, double back and “lean out” using a periodization program designed to melt off body fat. Let’s acquire some muscle before we get hung up on ripped abs and shredded deltoids. Who cares about seeing ripped abs on some guy who looks like he just broke out of a Viet Cong Prison Camp after being held in a tiger cage for six months? Who cares about defining a 14 inch arm? Here’s the technical rundown on the lifts and their proper running order. Keep them in this sequence and on every rep of every set, strive for total technical perfection. Exercise Description Power Clean (PC) 6 2-3 Sets High Pull 6 Increase poundage from Power Clean 6 2-3 Sets The starting position of the 1st four exercises is identical. In the PC, the bar is pulled to pec height before snapping over the wrists. For full description of Power Clean, see page 125. Do not jerk the weight to get it moving. In all lifts the bar travels upward in a straight line! Pull the hipull to the belly button. For complete information on Marty Gallagher’s The Purposeful Primitive, or to purchase the physical book, visit http://www.dragondoor.com/b37.html now
Page 1 and 2: The Purposeful Primitive By Marty G
Page 3 and 4: 3 T H E P U R P O S E F U L P R I M
Page 11 and 12: 11 T H E P U R P O S E F U L P R I
Page 15 and 16: 15 P T H E P U R P O S E F U L P R
Page 27 and 28: 27 P T H E P U R P O S E F U L P R
Page 33 and 34: 33 Contrast Is King T H E P U R P O
Page 39: 39 Let’s examine the component pa
Page 47 and 48: 47 T hey say that variety is the sp

NAked Warrior - ZANDERBILT

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