Industry Integrity Test
Get Buffed!™ III
Schuler, L, and Cosgrove, A., 2006, New Rules, Penguin Publishing
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3/2/1/3/2/1 method
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Source |
Description |
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King, I., 2004, Get Buffed! III (book) |
The 3/2/1/3/2/1x2ECC/1x15-20 loading method is the dominant loading method in the primary exercises in this stage. Here are some guidelines. The 3/2/1/ should be wave loaded. That means the weight used in the second work set (2 reps) should be slightly heavier than the weight used in the first work set (3 reps); and the weight used in the third work set (1 reps) should be slightly heavier than the weight used in the second work set.
Additionally, in the second wave within that training session, look to use a heaver weight in the second wave of the 3/2/1 than was used on the respective sets in the first wave of 3/2/1. |
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Schuler, L. and Cosgrove, A., 2006, New Rules |
You’ll try a different type of wave-loading in Strength III: Your first three sets will be three, two, and one rep. Then your next three sets repeat the wave, only with heavier weights for three, two, and one rep. Focus on the numbers and look for small improvements from workout to workout. |
- p. 241, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength I, Workout A
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- King. I., 2004, Get Buffed! III (book), p. 111
- Bodybuilding Program - Stage 1 - C Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Back Squat 10/8/6 6/1/6/1 301 3m
- MB/MS/WL Belt-tight/Med knee wraps
- Back Squat 1x6 1x6-8 311 2-3m
- HB/MS/WL Belt-loose/Light knee wraps
- Back Squat 1x6 1x8-10 321 2m
- HB/NS/No Belt/Knee sleeves only
- Front Squat 1x6 1x10-12 301 1-2m
- HB/VNS/No Belt/Knee sleeves only
- Single leg squat nil 1xamrap 311 1/2-1m
- other leg out in front/hold vertical bar if you need to
- Double Leg Calf 1x12 1-2x12-15 211 2m
- Press Standing
- King. I., 2004, Get Buffed! III (book), p. 179
- Powerlifting Program - Stage 1 - B Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Back Squat 10/8/6 6/1/6/1 301 3-4m
- MB/MS/PL Belt-medium/No. 2 knee wraps-medium
- No. 2 squat suit ½ up
- Back Squat 1x6 1x6-8 311 3m
- HB/MS/PL Belt-loose/No. 2 knee wraps-loose
- Back Squat 1x6 1x8-10 321 2-3m
- HB/NS/No Belt/ No knee wraps
- Good Morning 1x6 2x6-8 311 2m
- Rounded Back / No Belt
- Single leg squat nil 1xamrap 311 1/2-1m
- other leg out in front/hold vertical bar if you need to
- p. 242, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength I, Workout B
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- King. I., 2004, Get Buffed! III (book), p. 111
- Bodybuilding Program - Stage 1 - D Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Bent over row 20/10/8 6/1/6/1 311 [ ]
- WG/L-MB
- Bench Press 20/10/8 6/1/6/1 311 [ ]
- MG/MB/ FD/Mild Arch
- 1 Arm DB Row 1x6 1-2x6-8 311 [ ]
- Kneel one knee on bench
- Close Grip Bench 1x6 1-2x6-8 311 [ ]
- Press on low incline bench - 6-8” grip
- _____________________________________________________
- King. I., 2004, Get Buffed! III (book), p. 178
- Powerlifting Program - Stage 1 - A Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Bench Press 20/10/6 6/1/6/1 311 [ ]
- MG/MB/ FD/Mild Arch 1x10-20
- Bent over row 20/10/6 6/1/6/1 311 [ ]
- MG/L-MB 1x10-20
- Close Grip Bench 1x6 1-2x 6-8 311 [ ]
- Press on low incline bench-6-8” grip/Med arch
- _____________________________________________________
- p. 243, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength I, Workout C
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- King. I., 2004, Get Buffed! III (book), p. 109
- Bodybuilding Program - Stage 1 - A Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Deadlift ALT/MG/OG 10/8/6 6/1/6/1 311 3m
- WL Belt-Tight
- Deadlift WG/OG 1x6 1x6-8 311 2-3m
- WL Belt-Loose
- WG Chest up/flat back 1x8 1x 8-10 311 1-2m
- Stiff leg deadlift/Wrist straps/No belt
- Good Morning opt 1x6 1x10-12 311 1m
- Rounded back
- King Deadlift nil 1xamrap 311 1/2-1m
- Shrugs MG 1x10 1-2x10 211 1-2m
- Wrist straps
- _____________________________________________________
- King. I., 2004, Get Buffed! III (book), p. 181
- Powerlifting Program - Stage 1 - D Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Deadlift - ALT/MG/OG 10/8/6 6/1/6/1 311 3-4m
- WL Belt-Tight
- Deadlift – ALT/MG/SOB 1x6 1x6 311 3m
- WL Belt-medium
- WG Chest up/flat back 1x8 1x8-10 311 2-3m
- Stiff leg deadlift/Wrist straps/No belt
- Front Squat 1x6 2x6-8 301 2m
- WL Belt-Medium/Light No. 2 knee wraps
- King Deadlift nil 1xamrap 311 1/2-1m
- _____________________________________________________
- p. 244, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength I, Workout D
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- King. I., 2002, Get Buffed! II (book), p.218
- Stage 2, Option 1 – Hypertrophy / Lower Training Age - B Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Shoulder Press 10/8 6/1/6/1 311 alternate
- (WG/B) with chin up
- Chin Up 10/8 6/1/6/1 311 alternate
- (WG/overhand) with s/press
- Seated Lat DB opt 1x10 1x 6-8+ 311 strip set
- Raise 1x6-8+ alternated with 1x6-8 bi curl
- Standing EZ bar 1x10 1-2x8-10 311 alternate Reverse Bi Curl with lat raise
- _____________________________________________________
- King. I., 2004, Get Buffed! III (book), p. 110
- Bodybuilding Program - Stage 1 - B Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Shoulder press 20/10/8 6/1/6/1 311 [ ]
- BN/WG/Seated
- Chin Up 20/10/8 6/1/6/1 311 [ ]
- WG/F @ LPD
- DB Shoulder Press 1x6 1-2x 6-8 311 [ ]
- Seated
- Standing EZ bar 1x6 1-2x 6-8 311 [ ]
- Reverse grip bicep curl
- _____________________________________________________
- King. I., 2004, Get Buffed! III (book), p. 180
- Powerlifting Program - Stage 1 - C Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Chin Up 20/10/6 6/1/6/1 311 [ ]
- WG/F @ LPD 1xmax reps
- Shoulder press 20/10/6 6/1/6/1 311 [ ]
- Front/MG/Seated 1x10-20
- Standing EZ bar 1x6 1-2x 6-8 311 2-3m
- Reverse grip bicep curl
- _____________________________________________________
- p. 248, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- …you’ll be doing sets of four reps on the key exercises, and you’ll do them at a slightly faster tempo...
- …You’ll also follow two of your key lifts – squat and deadlift – with shorter range of motion versions of those exercises. You’ll use heavier weights and do fewer reps. Your goal is to be able to do those heavier weights at full range by the time you get to Strength III.
- That’s a revelation!....
- …coincidentally (or not), the second phase of the ‘Bodybuilding option’ in Get Buffed! III programs (2004):
- · Uses 4x4 loading in the primary exercises
- · Goes to limited range options of the same exercises following the deadlift
- · Where you are given the option of using heavier weights
- · With the intent that you will be able to use these heavier loads in the full range movements in the near future
- It is not stated in this text on this page, but a preview of the programs in this stage show that the 4x4 method is not used on the upper body days. Instead, a 2x4 method is used.
- Surprise, surprise – in stage 2 of the Bodybuilding option in Get Buffed! III programs – where the lower body days use 4x4 on the primary exercise, the upper body days use….you guessed it – 2x 4 on the primary exercises…
- p. 248, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- …you’ll be doing sets of four reps on the key exercises, and you’ll do them at a slightly faster tempo...
- King. I., 2004, Get Buffed! III (book), p. 113
- Bodybuilding Stage 2 - Overview
- The 2x4/1x4ECC/1x15-20 loading method is the dominant loading method in the primary exercises in this stage. Here are some guidelines to optimize this method.
- The 2x4 should be step loaded. That means the second 4 should be slightly heavier than the first. Which means do not use your max ability in the first set!
- The weight used in the second set of 4 in any week should be the weight used in the first set in the next week.
- The 1x4ECC is an eccentric only loaded set. Eccentric loading guidelines are provided in the chapter titled ‘Overview of the Get Buffed!ä III Program’.
- The 1x15-20 is a back off set, and this training method is also discussed in the chapter titled ‘Overview of Get Buffed!ä III Program’.
- In Stage 2 the upper body is dominating again, with the bench press leading the training week.
- p. 248, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- …You’ll also follow two of your key lifts – squat and deadlift – with shorter range of motion versions of those exercises. You’ll use heavier weights and do fewer reps...
- Like this…?! Where the second exercise is ‘Off Blocks’ – a limited range deadlift with supra-maximal loading….
- King, I., 2004, Get Buffed! III (book), p. 117
- Bodybuilding Program - Stage 2 - D Day
- Deadlift 10/8/6/4 4x4 111 5m ALT/MG/OG/PL belt-tight
- Deadlift nil or 1x4 1x4 111 4-5m
- ALT/MG/OB/PL belt-tight
- King, I., 1999, Get Buffed! (book), p. 226
- Quarter squat
- This is a limited range squat, allowing you to expose to supra-maximal loading. Use a load somewhere in the vicinity of 20-30 % greater than you would for a full range set of the same number of reps. Do 5 reps. For those interested in increasing their explosive power, focus on accelerating (or at least trying to do so) during the concentric phase, such that you end up on your toes. If in doubt as to how far to go down, be conservative in the first rep, and progress in depth in subsequent reps. If you go beyond your sticking point, you may not come back up, so be careful here. For safety have a spotter/s and / or safety rack.
- Deadlift off blocks, p. 236,
- For the more advanced sI have included a deadlift off blocks (i.e. the weight plates sit on the blocks, raising the starting height). The aim is to expose to greater loading than you may otherwise be able to do. I have suggested 2 sets of 3 and provided you were conservative in the first work set, look to step-load (go up a bit in load in the second work set). This exercise is best left to those with more training experience.
- King, I., 2002, Get Buffed! II (book), p. 247
- For example, if you feel you are up to doing eccentric squats, you could do them instead of the ¼ or bench squats that shown in this program. However I believe the number of people that can safely eccentric squat are lower than the number who can say safely eccentric bench, so in the program I have placed an overload movement (1/4 squat, deadlift off blocks) to replace the eccentric lifts in the lower body.
- King, I., 2004, Get Buffed! III (book), p. 87
- For example, if you feel you are up to doing eccentric squats, you could do them instead of the quarter or bench squats that are shown in these programs. However I believe the number of people that can safely eccentric squat are lower than the number who can say safely eccentric bench, so in the program I have placed an overload movement (1/4 squat, deadlift off blocks) to replace the eccentric lifts in the lower body.
- King, I., 2004, Get Buffed! III (book), p. 288
- Quarter Squats or Box Squats: This is here to expose you to supra-maximal loading, a method not only appropriate to the more advanced lifter, but a necessity if you are to exploit your strength potential. This lift is a safer option than a full range eccentric squat, but as discussed above, should you feel that you and your spotters are up to doing a full range eccentric squat, you could do that instead of the ¼ squat
- King, I., 2004, Get Buffed! III (book), p. 256
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- Off blocks: This is where the lifter is standing on the ground, and the weight plates are resting on blocks. The two main heights are discussed below. Again, ideally, to perform these variations, you have access to proper, adjustable lifting blocks.
- There are two starting heights used in these programs for when deadlifting off blocks:
- · Below knees (BK): This is where the bar is resting on blocks at a height that starts the bar in rest just below the knees.
- · Above knees (AK): This is where the bar is resting on blocks at a height that starts the bar in rest just above the knees.
- p. 245, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength II, Workout A
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- In addition to the note below, the following is added:
- · These programs use the 2 or 3 x 4 loading (unclear whether it is step or wave loaded)
- · This protocal of muliptle work sets of 4 reps is used in a number of the GB programs as shown below
- · They also draw from the same pool of exercises as used by Ian King in these same series underpinning the program design in the ‘Get Buffed!’ / Limping series
- · In fact it is unlikely that there is any one exercise in these programs that was not used in the ‘Get Buffed! / Limping’ programs.
- · They rely on extensive use of ‘alternating sets’ method, again foundational in the ‘Get Buffed!/Limping’ programs.
- · They use the 3 digit speed timing system created by Ian King and introduced to the market through his ‘Get Buffed!/Limping’ program series.
- In summary – these programs are copies of the Get Buffed! Programs – with specific reference to the ‘Bodybuilding’ and ‘Powerlifting’ options in Get Buffed! III. The following ‘comparisons’ reinforce this.
- King. I., 2004, Get Buffed! III (book), p. 115
- Bodybuilding Program - Stage 2 - B Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Back Squat 10/8/6/4 4x4 201 5m
- LB/MS/ PL Belt – tight/Tight knee wraps
- Back Squat 1x6 1x6 201 4m
- MB/MS/ PL Belt-med/Med knee wraps
- Explosive Full opt 1x6 1x8 20* 3-4m
- Range Back Squat PL Belt – loose/Loose knee wraps
- Front Squat opt 1x6 1-2x8-10 301 3m
- WL Belt – med/Light knee wraps
- Abdominals
- Curl up with load 15 at b/wgt* 1-2x10-20 201 1-2m
- Wrist to Knee 15 at b/wgt* 1-2x10-20 201 1-2m
- King. I., 2004, Get Buffed! III (book), p. 183
- Powerlifting Program - Stage 2 - A Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Back Squat 10/8/6/4 2x4 201 4-5m
- LB/MS/PL Belt – tight/No. 2 knee wraps - tight/
- No. 2 squat suit – fully up
- Quarter Back Squat nil 1-2x4 201 4-5m
- LB/MS/PL Belt-med/No. 2 knee wraps-tight/
- No. 2 squat suit – fully up
- Back Squat nil 1x6 201 4m
- LB/MS/PL Belt-med/No. 2 knee wraps-medium/
- No. 2 squat suit – half up
- Explosive Full opt 1x6 1x8 20* 3-4m
- Range Back Squat MB/MS/PL Belt-loose/
- No. 2 knee wraps-loose/ No. 2 squat suit – half up
- Jump Squat opt 1x6 1x6-8 10* 3m
- Full range/MB/MS/No belt /No. 2 knee wraps - loose
- Abdominals
- Curl up for rhythm nil 1-2x15-30 211 1/2-1m
- Russian twist nil 1-2x15-30 202 1/2-1m
- p. 246, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength II, Workout B
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- ** if you can’t do twelve chin ups in that final set (and almost nobody would be able to), do lat pulldowns with an underhand grip instead
- p. 246, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength II, Workout B
- ** if you can’t do twelve chin ups in that final set (and almost nobody would be able to), do lat pulldowns with an underhand grip instead
- King. I., 2004, Get Buffed! III (book), Chins and Chin Variations , p. 247-249
- General:
- ü I prefer a chin bar that is a continual bar as opposed to 2 ends, as it allows you greater flexibility in choosing your grip position.
- ü If the grip on the chin bar is slippery, use chalk on the hands (only use wrist straps as a last resort or as the program directs).
- ü The loading protocol in these programs is going to require the use of external loading. Attach weight plates to a chain or rope of a belt. Ideally the rope/chain is short enough so that the weight plate is hanging just below the crotch. Then clamp the weight plate between your thighs to prevent it contributing to sway.
- ü When performing eccentric chins, either have a partner lift you or in the absence of a partner, place a bench under the chin bar and jump up from there, providing it doesn’t interfere with your ability to lower.
- ü In the back off set, really aim for speed in the lift!
- ü If you cannot get the reps in the final back off set (or both of the back off sets) at bodyweight, use the lat pulldown instead. Or use the lat pulldown in a superset to compliment the reps if you don’t hit the target on the chin bar. Either way, show speed in the lift!
- King. I., 2004, Get Buffed! III (book), p. 114
- Bodybuilding Program - Stage 2 - A Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Bench press 20/10/6/4 2x4 211 [ ]
- MG/LB/FD/Big Arch 1x6 500
- opt 1x15-20 211
- Bent over row 20/10/6/4 2x4 211 [ ]
- MG/L-MB 1x6 211
- opt 1x15-20 211
- Close Grip Bench 6/4 2x4 211 2-3m
- Press opt 1x15-20
- Sh width grip/FD mild arch
- Abdominals
- Knee up 15 on incline* 1-2x5-15 311 1-2m
- On vertical (or incline)
- Modified V-sit 15 at b/wgt* 1-2x5-15 201 1-2m
- _____________________________________________________
- p. 247, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength II, Workout C
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- King. I., 2004, Get Buffed! III (book), p. 117
- Bodybuilding Program - Stage 2 - D Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Deadlift 10/8/6/4 4x4 111 5m
- ALT/MG/OG/PL belt-tight
- Deadlift nil or 1x4 1x4 111 4-5m
- ALT/MG/OB/PL belt-tight
- Clean Pull 1x4 1-2x4 10* 4m
- MG/Use wrist straps/PL belt-loose
- Deadlift 1x6 1-2x6 311 3-4m
- WG/WL belt-tight/SOB-Stand on a 1x20 kg plate
- Abdominals
- Extended body holds nil 1-2 reps 30-120s holds 1-2m
- Wrist to Knee 15 at b/wgt* 1x10-20 201 1-2m
- _____________________________________________________
- King. I., 2004, Get Buffed! III (book), p. 185
- Powerlifting Program - Stage 2 - C Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Deadlift 10/8/6/4 2x4 201 4-5m ALT/MG/OG/PL belt-med
- Deadlift nil or 1x4 1-2x4 201 4-5m
- ALT/MG/OB/PL belt-med
- Snatch Pull 1x6 1-2x6 10* 3-4m WG/OG/Use wrist straps/No belt
- Snatch High Pull 1x6 1-2x6 10* 2-3m
- WG/OG/No belt
- Jump Shrug-WG/HA opt 1x6 1x6-8 2-3m
- Abdominals
- Bar Roll outs nil 1-2x10-20 311 1/2-1m
- Russian twist nil 1-2x15-30 202 1/2-1m feet not anchored
- _____________________________________________________
- p. 248, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength II, Workout D
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- ** if you can’t do wide grip pull-ups for the designated repetitions, do lat pulldowns with an a wide grip instead
- p. 248, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength II, Workout B
- ** if you can’t do wide grip pull-ups for the designated repetitions, do lat pulldowns with an a wide grip instead
- King. I., 2004, Get Buffed! III (book), Chins and Chin Variations , p. 247-249
- General:
- ü I prefer a chin bar that is a continual bar as opposed to 2 ends, as it allows you greater flexibility in choosing your grip position.
- ü If the grip on the chin bar is slippery, use chalk on the hands (only use wrist straps as a last resort or as the program directs).
- ü The loading protocol in these programs is going to require the use of external loading. Attach weight plates to a chain or rope of a belt. Ideally the rope/chain is short enough so that the weight plate is hanging just below the crotch. Then clamp the weight plate between your thighs to prevent it contributing to sway.
- ü When performing eccentric chins, either have a partner lift you or in the absence of a partner, place a bench under the chin bar and jump up from there, providing it doesn’t interfere with your ability to lower.
- ü In the back off set, really aim for speed in the lift!
- ü If you cannot get the reps in the final back off set (or both of the back off sets) at bodyweight, use the lat pulldown instead. Or use the lat pulldown in a superset to compliment the reps if you don’t hit the target on the chin bar. Either way, show speed in the lift!
- King. I., 2004, Get Buffed! III (book), p. 116
- Bodybuilding Program - Stage 2 - C Day
- _____________________________________________________
- Exercise Warm up Work Speed Rest
- _____________________________________________________
- Chin Up 20/10/6/4 2x4 211 [ ]
- RG @ LPD 1x4 ** 500
- (palm to face) opt 1xmax reps ** 211
- Shoulder press 20/10/6/4 2x4 211 [ ]
- BN/MG/Seated 1x4 500
- opt 1x15-20 211
- Bicep Curl 6/4 2x4 211 2-3m
- Abdominals
- Side raises + twist 10/side 1-2x5-15 211 1-2m
- on Roman Chair at BW per side
- Modified V-sits 15 at b/wgt* 1-2x5-15 211 1-2m
- _____________________________________________________
- p. 249, New Rules © Lou Schuler and Alwyn Cosgrove 2006
- Strength III, Workout A
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