Brutality Program for Keto Diet
A Brutality set focuses on an extremely slow eccentric phase every 4th rep in a movement. The exercise can be a multi-joint exercise or an isolate. It’s still going to be absurdly painful. Much of our time is spent focusing on the negative phases of motion and rightfully so. However, the hypertrophy we are trying to achieve with each workout is still very much impacted by the contracting of muscle as well! A typical Brutality set will look like this:
Fatality Set: 3 Sets
A set is split into groups. A group is simply a 10 second full-range eccentric (i.e. the phase of any exercise when the muscle is lengthening) immediately followed by 4 full range reps. The repetition tempo is a simple 1 up / 1 down count. There is NO rest during the set whatsoever. No pausing, no stopping, no anything. 10-second negative, then 4 reps. Over and over until you cannot perform it!
If you are getting more than 5 groups (20 total repetitions), then you need to go up in weight.
Rest periods are 90 seconds.
|3 warm-ups, 5 working sets x 6 reps (using a weight you will fatigue out on around 4-5 reps, then you will need a spotter for 1-2 reps)|
|75-second timed rest period|
|Take note of the amount of weight you used and try to increase by 20 lbs. the next time.|
|4 sets x 12 ‘1 1/2’ reps|
|Every rep is performed as follows: starting at the top, come all the way, halfway up, back all the way down, then all the way up. So, a single rep is actually 1 1/2 reps. Perform 12 of those with a moderately heavy weight.|
|3 Brutality sets!!|
|3 sets x till failure (est. 20 reps)|
|Perform a 4th set in the following manner:|
|Use a weight belt and add an additional 50-100 lbs. Get as many reps as possible with this.
Rid the weight belt and perform as many as possible with just body weight. It doesn’t matter if it’s 1 rep or 20 reps, just get what you can.
With a dip assist machine, use the machine to assist you for an additional 10-15 reps. If you don’t have a dip assist machine available, use a resistance band, wrap it around the handle bars, and place both shins on it for assistance. If you don’t have that available, simply perform about 8-10 negative reps (control the negative phase, then jump back up and just keep executing negatives).
|5 sets x 25 reps|
|45-second rest period|
|Use the same weight the entire motion!|
|4 sets x 8 reps|
|This is primarily to activate the hamstrings and get them warmed up. Go about 80%, but never to failure on this!|
|In between each set, get your rack deadlifts warming up also. Increase the weight, but don’t max out just yet. That’s coming soon.|
|8 sets x 6 reps (use a very challenging weight, then add 10 lbs. next time)|
|Perform in a rack with the weight set a few inches below the knee. Use straps if needed.|
|90-second rest period|
He is a 5-time cover model and national level bodybuilder/classic physique competitor and author. Lawrence had the chance to work with some of the greatest minds in the fitness industry. He wants to pass out all the knowledge he earned over the years to help everyone advance to their personal fitness goals faster. He loves staying cutting-edge on new ingredients and studied products to help improve your physique, and that’s why he chose to team with MuscleTech®. Lawrence also likes to push his body to its limits with his training, so this is a perfect match.
“If you are not afraid to work, greatness will chase you, you will not have to chase it.”