How To Build Muscle 15
Lee, Rusty Jeffers and Russ meet at “Maximum Fitness” in Arizona for a killer leg workout.
I’ve seen Lee do some pretty intense leg workouts particularly one with Richard Stone in Austin, Texas where they did walking lunges with 135lbs across the gym floor and finished the lunges with Barbell Squats. Lunge down 20 yards, do 50 reps of Barbell Squats. For multiple sets. And that was just one exercise of the leg workout.
However, on this day at Maximum Fitness, I almost witness Lee throw up as I’m editing the footage. I’ve never seen Lee throw up or come this close to throwing up.
From what I can tell, the workout is:
- Hatfield Bar Squats x 20 reps (work up to 315 lbs)
- Barbell Bench Press x 10 reps (work up to 315 lbs)
- Rack Deadlifts x 12 reps (work up to 495 lbs)
Repeat 5 times increasing the weight each set.
YOU MEAN THERE’S MORE?
The next Tri-Set consists of:
- Leg Press x 50 reps (work up to 6 plates on each side)
- Dumbbell Flyes x 50 reps
- Barbell Rows x 50 reps (use 135 lbs)
IT’S NOT REVENGE, IT’S F*CKING STUPID!
As I watch the footage, I get a kick out of Mike who’s NOT doing this workout but is cracking jokes the whole time talking about Dunkin Doughnuts, McDonalds, Lemon Cake from Starbucks, etc. I’m impressed that Lee has the patience for this and takes it all in in stride as he looks like he’s ready to die. Rusty is all business, cranking out the reps like a machine, encouraging the others and looking at his wife, who’s working the camera.
Russ ends up throwing up at least 4 times. What a trooper. He just keeps going and finishes the workout. Lesser men would have thrown in the towel and called it a day. When you’re training with two pro bodybuilders, you tend to work harder and push yourself to the end. I found myself wanting to know more about Russ and what his story is.
This footage, some of which has never been seen, was taken from DVD 23 of BodyBuildersReality which ran from 2006-2007.
Ed Brown Jr and Chris Greene – Hatfield Bar Squats & Vertical Leg Press
Chris talks about how he began to follow Lee Priest’s career and is a huge fan of Lee’s.
Ed and Chris recently competed in the Upstate Classic, The Ronnie Coleman and the Universe.
1st in both the Upstate Classic and Ronnie Coleman.
3rd in the Universe.
Will update here with more info regarding Chris’s placings.
Thanks as always to Austin Metroflex Gym
Thanks for watching!
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Ed Brown, Jr continues his winning ways! Ed won both the Open and Masters divisions of the 2015 Ronnie Coleman Classic! Yeah, buddy!
Ed was Lee Priest’s training partner in 2007 while Lee was still in the United States and competing in the PDI. One of the things that Ed remembers Lee telling him as he dialed into contest condition was “You gotta get harder, douchebag.” and “Stop saucing your foods”. Of course it helps to have one of the best bodybuilders in the world as your training partner.
There is already a ton of videos and articles on Ed’s training on this site and we’ll have more in the near future. In the meantime, here’s the latest video with Ed! Congrats to Ed Brown, Jr and his lovely wife!
P.S. This is another reminder that if you want to be YOUR best, surround yourself with THE BEST. Don’t settle for less! I wrote an article about this on my Scott York Fitness site here.
The Russians dominated the 1976 Winter Olympics.
In 1979 at a sports psychology and performance gathering in Milan, Italy, American Scientist Charles Garfield, PhD. found out why. After a late night party in Milan with the city’s founding fathers and other dignitaries, a group of Russian Scientists told Charles that the reason they dominated that year was because of a secret mental approach. They had been implementing visualization, relaxation and concentration drills on their athletes which helped them DESTROY the competition.
Charles Garfield had been a bodybuilder, weight lifter and powerlifter for most of his years and simply couldn’t believe what he was hearing. He called B.S.
The Russians and Charles went back and forth until one of the Russians said “Let’s go find a gym right now and we’ll prove it to you!” So at 1am in Milan, Italy they went looking for a gym.
PREPARE TO HAVE YOUR MIND BLOWN!
Once they found a gym, the Russians asked Charles what was the most he had ever bench pressed. Charles said that about 8 years earlier he had been in hard training and had benched 365lbs. They then asked him how much did he think he could bench press right now as an absolute maximum. Charles thought for a moment and then told them 300lbs maybe.
As he warmed up, the Russians began using their mental toughness techniques on him – concentration, relaxation, visualization. I should mention that Charles WAS NOT warming up with any weight or with a barbell. At this point, it was all verbal. Coaching him, prepping him mentally. They walked him through 225lbs, 300lbs, 335lbs but only mentally. They loaded the barbell with 365lbs and told him to go ahead and physically perform the bench press for 1 rep.
To his amazement, he did it! Charles lifted 365lbs whereas just 45 minutes earlier he was sure that his one rep max was only 300lbs. That’s a 20% increase!
Dr. Richard Restak, a neuroscientist and author of 12 books about the human brain:
“The process of imagining yourself going through the motions of a complex musical or athletic performance activates brain areas that improve your performance. Brain scans have placed such intuitions on a firm neurological basis. Positron emission tomography (PET) scans reveal that the mental rehearsal of an action activates the pre-frontal areas of the brain responsible for the formulation of the appropriate motor programs. In practical terms, this means you can benefit from the use of mental imagery.”
YOU NEED TO KNOW THIS
At any time, whether you are an elite world class athlete or not, you are only using 25-30% of your muscle power.
Think of it. Your muscle fibers are only giving you 25-30% of their total ability. Wow! JUST KNOWING that should cause your face to break into a big grin. The question is, how do you bridge the gap? How do you go from 25-30% to 31% or more?
You use your mind.
If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee
You work on the same techniques that the Russians used on Charles Garfield. These techniques are those of:
By the way, this is NOT foo-foo Austin, Texas hippie drill where you eat magic mushrooms and go into a trance.
This method is used on elite world class athletes who lift tons of weight, sprint like a cheetah and jump like a red kangaroo.
Prior to the 1976 Olympics, the Russians divided their high level elite athletes into 4 equal groups. They wanted to conduct an experiment with the mental training techniques that they had been developing.
- Group 1 performed just physical training during the several week experiment
- Group 2 performed 75% physical training and 25% mental training
- Group 3 performed 50% physical training and 50% mental training
- Group 4 performed just 25% physical training and 75% mental training
*At the conclusion of the experiment, Group 4 made the most improvement in terms of their physical capabilities. BY FAR. Group 3 made the second most improvement, group 2 made the third most improvement and group 1 made the least improvement. * Peak Performance by Charles Garfield, PhD
The mental training obviously paid off
More than ever, we as a society are distracted. Even if you’re NOT an athlete nor want to be one, these techniques will help. I saw a story about Arnold Schwarzenegger recently in which he talked about his need to become more focused in the mid -seventies. He was just starting to realize some success by way of his movie career, real estate, books and seminars. He felt distracted and unfocused. A friend told him about transcendental meditation. He started using it 2 X a day for 20 minutes each session. *The TM technique involves the use of a sound or mantra and is practiced for 15–20 minutes twice per day.
Arnold said that it completely fixed his distraction problem and that he learned how to focus and go on to do some big things in life (mild understatement).
HOW TO START
Spend 5 minutes in a quiet, dark room with a timer and a pen light, flash light, etc. Turn the pen light on, turn the lights in the room off so that it’s dark, start the timer which should be set for 5 minutes (more if you want). Your goal is to focus on the light which should be shining on a wall. As thoughts come in and out of your mind, continue to gaze at the light. Keep your mind clear. Focus on your breathing to relax. Once the timer goes off at the 5 minute mark, you’re done.
Repeat this drill every day for 7 days. I’ve found that right after a workout but before I eat is a good time for me. Find the time that works for you. By doing this drill, you are working your mental muscle, building your focus capabilities and drowning out the noise.
But, in the first place, you must learn to exercise your mind
– Eugen Sandow
The above sentence is the third sentence of the classic 1897 book, Strength and How To Obtain It
DROWN OUT THE NOISE TO GET THE TOYS
The toys could be anything that you desire – a car, a vacation, a house, win an adventure race, etc. YOU decide what the toys are. That’s the fun part. They’re is no trophy or award for how many facebook posts you make or how many likes your post gets although I know that facebook is a necessary evil in today’s business world.
Next is the put your plan into motion part. Get going, it only takes 5 minutes.
I’m doing this step (step 1) of the 3 steps this week. Stay tuned because I’ll be writing about step 2 next.
Stay tuned and stay focused!
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