Daysxorder - on 26 November 2006: This routine simply kicks ass. If you've read Malek's article, then you probably have a pretty good idea of the reasoning behind the whole routine: alternate between two different types of training (Brute and Volume) in such a way that you maximize the benefits of each. There's more to it than this, but this is the essence of Brute/Volume. There is something incredibly elegant in the principles behind this routine. During Brute for example, you're pushed to go all out in a way that you simply won't in a higher volume routine. You basically have 1-3 sets per movement with only 3 movements per day and 2 workout days per week. What this means is that you can really build your strength here on the main core exercises. Volume lets your lagging parts catch up and gives you a break for the heavy work. You overtrain a bit, but that is good because then your body will compensate with a small "boom" of growth when you start Brute again. You're just employing the basic wisdom that you grow when you rest on a long time frame. It sounds so simple and obvious to me now, yet I'm not sure if I would have ever arrived at such a conclusion. What does all of this mean for you? Was just about to get to that . If you're anything like I was, you're probably skinny and had odd success with other routines and programs. You bust your ass in the gym and you may even keep a diet, but you don't seem to really make progress. You gain a few pounds over the course of a few months only to lose it all again in a few busy weeks. Did I mention that your strength probably got stagnant after a few months? If this is you, then let me tell you that I know how it is like. Want to know how long I've been benching between 95-105 lbs? Over three years. I kid you not. I actually thought it was normal to not increase the weight on my bench. I also never understood how others could keep making strength gains in the beginning while I was basically stuck where I started off at. Part of the reason is that I benched with bad form, but even when I began benching with good form I still did not make any real progress. It was only when I began training with Brute/Volume that my bench took off. "Taking off" for my bench meant benching 135 for reps. I don't care if anyone thinks that my bench is puny, because I am relieved in such a way that only a real skinny guy will understand. But why did Brute/Volume work where everything else failed? It had to do with the fact that I have a ****ty recovery system. What was low volume for someone else was high volume for me. Many people talk about triggering growth with low volume, low reps, and high weight. This principle itself is correct, but the training routines that make up from it are not necessarily also correct. It took me a while to realize that I was a step down from even the average ectomorph. If you're in my situation, you now know what has been keeping you from attaining the body of your dreams. Once again, pretty obvious stuff, but until you make the connection between this stuff and yourself you won't be able to apply it properly. When you do, it works on so many levels. Another thing that I really like about Brute/Volume is that you continuously repeat each cycle and do the same movements over and over again. You get to really build your strength in the movements you do, which you wouldn't be able to if you switched everything around every few months. Last thing. Don't expect Brute/Volume to be a miracle routine that will make up for everything else you are doing wrong. If you're not eating properly or keeping a diet, don't blame the routine for your lack of progress. This routine and really any good routine, requires you to keep a proper diet if you expect to see any results. For me it meant eliminating almost all of the powders I had been using and eating real food. So if you're eating 10,000 cal, but you can't seem to gain weight, you now know why. It's probably because you're not eating real food. Some people can get away with it, but not everyone. So, give Brute/Volume a shot. You won't be disappointed. I have personally gained 20 lbs of lbm on it so far.
malek256 - on 17 November 2006: This is good background material for people looking to understand rep ranges and design points within Brute/Volume training and the sample workouts.
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It's NOT that Complex!
