Pride - Body Of A Spartan

BODY

OF

A

SPARTAN

by

VICTOR PRID E

Table of Contents

WHY YOU SHOULD WORK OU T

BODYBUILDING OR STRENGTH TRAININ G

Early AM Workout s

Late Morning / Noon / Early Afternoon Workout s

Evening Workout s

MAIN EXERCISE S

Fear of the Dead lif t

RACK DEADS (MAIN )

STIFF LEGGED DEADLIFTS (SUPPLEMENTAL)

SNATCH GRIP DEADLIFTS (MAIN OR SUPPLEMENTAL )

SUITCASE DEADLIFTS (MAIN OR SUPPLEMENTAL )

SQUAT VARIATION S

JUMP SQUATS (MAIN OR SUPPLEMENTAL )

THE BENCH PRES S

FLAT BENCH (MAIN )

INCLINE BENCH PRESS (MAIN OR SUPPLEMENTAL )

DECLINE BENCH PRESS (MAIN OR SUPPLEMENTAL )

REVERSE GRIP BENCH PRESS (MAIN OR SUPPLEMENTAL )

OTHER CHEST EXERCISE S

DIPS (SUPPLEMENTAL )

DUMBBELL FLIES (SUPPLEMENTAL )

ROPE PULLUPS (SUPPLEMENTAL )

MONKEY PULLUPS (SUPPLEMENTAL )

BENT ROWS (MAIN OR SUPPLEMENTAL )

T-BAR ROWS (SUPPLEMENTAL )

DUMBBELL ROWS (SUPPLEMENTAL )

THE BAC K

MILITARY PRESS (MAIN OR SUPPLEMENTAL )

PUSH PRESS (MAIN )

BEHIND THE NECK PUSH PRESS (MAIN )

SHRUGS (MAIN )

NECK BRIDGE (SUPPLEMENTAL )

FARMERS WALKS (MAIN OR SUPPLEMENTAL )

CURL S

DUMBBELL CURLS (SUPPLEMENTAL )

STANDING TRICEPS EXTENTIONS (SUPPLEMENTAL )

SKULLCRUSHERS (SUPPLEMENTAL )

ROPE PUSHDOWNS (SUPPLEMENTAL )

CLOSE GRIP BENCH PRESS (MAIN OR SUPPLEMENTAL )

MAIN EXERCISES :

BEGINNER ROUTIN E

Monday: Chest / Back / Tricep s

Tuesday: Legs / Shoulders / Bicep s

Wednesday: Res t

Thursday : Chest / Back / Triceps / Nec k

Friday: Legs / Shoulders / Biceps / Ab s

Monday / Wednesday / Frida y

TYPICAL SPARTAN WORKOUT ROUTINE (6 DAYS PER WEEK )

Monday: Legs / Shoulder s

Tuesday: Chest / Bac k

Wednesday: Legs / Shoulder s

Thursday: Chest / Bac k

Friday: Legs / Shoulder s

Saturday: Chest / Bac k

ADVANCED SPARTAN WORKOUT ROUTINE (6 DAYS PER WEEK )

GRAB BAG EXERCISE S

FAT BURNING ENDER S

SQUAT TO FULL OVERHEAD PRES S

JUMP SQUAT S

RULES FOR BODY OF A SPARTAN ROUTINE S

NOTES ON EXERCISE S

THE SPARTAN DIE T

THE SPARTAN DIET FOR SKINNY FELLA S

THE SPARTAN DIET FOR FAT FELLA S

SUPPLEMENT S

TRAINING ACCESSORIES

WRIST STRAPS

WEIGHTLIFTING BELT

KEEPING TRACK OF THE WEIGHTS LIFTE D

CONCLUSIO N

Hello Friends,

Welcome to Body of a Spartan. In this book we will discuss:

How to achieve a lean and mean body without endless dieting and cardio. The best muscle building methods for natural trainers.

The best fat-burning methods for natural trainers.

The best workout routines and exercises for natural trainers. How to break through mental barriers.

How to overcome cravings and have complete self-control.

We will expose bodybuilding myths like Im a Hard gainer, You need to workout one bodypart per day, You need to follow a strict routine, You need to eat brown rice and dry Chicken

every 3 hours, Only cardio burns fat, Eating fat makes you fat, A natural can only train 3 days per week before he dies of over-training, You need to drink protein shakes to gain muscle, You need supplements to gain muscle and burn fat and other myths and lies.

Lets get started.

Look around you, friend. What do you see? You see extreme fatsos sucking down potato chips and diet sodas. You see extremely skinny, emaciated, low testosterone effeminate males.

Maybe you even look like them. Maybe you used to look like them.

In todays world the only way to have naturally high testosterone is through diet and exercise. We arent out all day chasing down our food and killing it with spears and bows and arrows. We are comfortable. We are complacent. Well, most people are. You, on the other hand, are Spartan. You are not comfortable being a fat ass or a skinny goof.

So you go to the gym and you lift weights. You become strong. You become lean.You have the mindset of a warrior, a winner. That mindset will manifest itself through your physical appearance.

You have probably heard the saying Dont judge a book by its cover. Maybe you even listened to that saying. Well, I have news for you friend: Extremely fit people, Spartans, do judge a book by its cover. Only fatsos and skinny dweebs say you should not judge by appearance. There is no fit person alive who doesnt look down on the weak who let their body rot through neglect and laziness.

I want you to do two things next time you are at the gym:

1. Find the fittest guy you can find and stand around him. What do you feel? You feel intimidation. You instinctively feel that he is better and stronger than you. You are instinctively judging him by his appearance and you have accurately concluded that he is not a lazy slob, that he has pride in his body and his abilities and that he will probably be successful in endeavours he chooses. Thats because he has the mentality of a winner and you can tell that from his appearance.

1. Find the skinniest guy you can find and stand next to him. What do you feel? You sure dont feel intimidated. In fact, he probably feels intimidated by you. Isnt that a good feeling? Would you rely on this person knowing that he doesnt have confidence in himself? Do you think if he could push a button and turn into a muscular man he would choose to stay a skinny wimp?

Well, friend, I am here to tell you that there is a button. All you have to do is switch it on.

If youve been in the gym you have undoubtedly read some bodybuilding magazines and bodybuilding websites. Bodybuilding magazines will tell you to eat 6 times per day, chicken and brown rice, and train each body part once per week. For example, you will train chest on Monday, Back on Tuesday, Legs on Wednesday and so forth. Bodybuilding is about repping, lifting a weight for a number of repetitions, typically between 6-15 repetitions (reps).

You have probably heard of strength training programs like Rippetoes Starting Strength, Stronglifts and others. Strength training programs will treat your body like a machine rather than an organic entity and you are required to do a certain percentage of weight for a set number of repetitions, usually between 1-5 repetitions.

Should you body build or train for strength?

The goal is to become lean and strong. Ripped and muscled. At least, thats the goal. If you have been following bodybuilding magazines and bodybuilding websites you probably are not very lean, very strong or very muscled.

Why?

Because bodybuilding magazines and websites lie to you. Plain and simple. They give you part of their plan, the easiest part (diet and training) but they leave out the most important part: Steroids and Human Growth Hormone.

They will say bodybuilding is 90% diet and 10% training but they are lying. Bodybuilding is 90% drugs, 5% training and 5% diet.

This is why, if you follow their routines but not their drug intake, you will look like poop. Eat like a pro but dont take the drugs and you will get fat. Ive seen it a hundred times. Gullible kids will eat all the brown rice and dry Chicken they can choke down and then they will train one bodypart per day, thinking they will turn into a muscled up monster.

Following this plan without using drugs is a recipe for FAILURE.

A natural trainer must, MUST!, train for strength. Endlessly repping weight as a natural is a one- way ticket to nowhere.

So you should follow a strength training plan, right?

Wrong.

Following a pure strength training plan like Rippetoes will never, ever get you a good physique. Plans like Rippetoes have a number of flaws: