“Train consistently hard enough, long enough, and smart enough to reap the rewards of progressive strength training.”
“The most important variable in the training equation is the amount of effort you put into your workouts.”
Stuart McRobert is a well-known figure in strength training, particularly for advocating methods tailored to “hardgainers”—individuals who struggle to make significant progress with conventional training methods. His book “Beyond Brawn” is a comprehensive guide that focuses on practical, sustainable strength training. McRobert’s philosophy emphasizes simplicity, safety, and long-term progress, with a strong focus on personalized training and recovery strategies.
Why “Beyond Brawn” is a Must-Read
“Beyond Brawn” is not just for bodybuilders; it’s also ideal for busy professionals who want to stay in shape and maintain their health over their lifetime. The principles in the book are designed to help you achieve your fitness goals efficiently, even with a demanding schedule. McRobert’s approach helps you maximize your results with minimal time investment, making it perfect for those balancing a full-time job, family, and other responsibilities.
McRobert’s Guidance on Strength Training
Key Training Principles:
- Compound Exercises: Focus on basic, multi-joint exercises such as squats, deadlifts, bench presses, and rows.
- Progressive Overload: Gradually increase the weight you lift to continually challenge your muscles.
- Individualization: Customize your training program to suit your body type, genetics, and experience level.
- Recovery: Ensure adequate rest between workouts to allow for muscle recovery and growth.
- Safety and Technique: Prioritize proper form to prevent injuries.
Exercises:
Lower Body: Squats variations (hack squat), deadlift variations, leg presses (if you can‘t squat in a safe manner), lunges, standing calf raises, donkey calf raises.
Upper Body: Bench presses, overhead presses, pull-ups, barbell rows bent over and upright, pullovers, skullcrushers.
Training Intensity and Frequency:
Intensity: Train with moderate to heavy weights that allow you to complete 6-12 reps per set. Focus on maintaining good form throughout each set.
Frequency: Typically 1-3 days per week, allowing ample recovery time. Each muscle group is ideally trained every 7-10 days.
Abbreviated Training Routine Examples:
Example 1: Full-Body Routine (1-2 Days per Week)
Day 1: Squats, Bench Press, Bent-over Rows
Day 2: Deadlifts, Overhead Press, Pull-ups
Example 2: Split Routine (3 Days per Week)
Day 1: Squats, Bench Press
Day 2: Deadlifts, Overhead Press
Day 3: Pull-ups, Barbell Rows
Consistency and Record Keeping:
Consistency: Stick to your training schedule diligently, making workouts a non-negotiable part of your routine.
Record Keeping: Track your workouts, noting the exercises, weights, sets, and reps. Also, keep a food diary to monitor your nutrition.
Overall Guidelines on Eating:
Balanced Diet: Consume a diet rich in protein, complex carbohydrates, healthy fats, and plenty of vegetables and fruits.
Protein Intake: Aim for 2.2 to 2.6 grams of protein per kilogram of (desired) body weight.
Caloric Surplus: For muscle gain, eat slightly more calories than your body needs to maintain weight.
Hydration: Drink plenty of water throughout the day.
Hard Work and Very Hard Work: The Core Theme of “Beyond Brawn”
At the heart of “Beyond Brawn” lies the unwavering principle of hard work and very hard work. Stuart McRobert emphasizes that there are no shortcuts to achieving significant strength and muscle gains, especially for hardgainers. The book drives home the message that consistent, intense effort is crucial for progress. This means committing to every workout with maximum dedication, pushing yourself to lift heavier weights with proper form, and not shying away from the grueling nature of effective training. McRobert’s philosophy is that extraordinary results come from extraordinary effort. He advocates for embracing the grind and understanding that true success in strength training comes from perseverance, discipline, and an unwavering commitment to working very hard, session after session, year after year. This theme of relentless effort is what sets “Beyond Brawn” apart, making it a valuable guide for anyone serious about their fitness journey, regardless of their busy professional and personal lives.
Periodization in “Beyond Brawn”
Linear Periodization:
Linear periodization involves gradually increasing the weight lifted from workout to workout using very small increments, often less than 1kg (microloading). This approach ensures continuous progress while minimizing the risk of overtraining and injury.
Example:
Workout 1: 3 sets of 12 reps with 50kg
Workout 2: 3 sets of 12 reps with 51kg
Continue increasing the weight by small increments each workout. Once you can not increase the weight for several workouts in a row, around week 15-20 depending on your starting point, it’s time for a deload or pause.
After that start over with around 80% of your top weight from the last cycle.
Double Periodization:
Double periodization involves increasing the repetitions within a predefined range. Once you reach the upper end of the range, you increase the weight and start over at the lower end of the rep range. This method helps in building both strength and hypertrophy over time.
Example:
Cycle 1 (12 weeks):
Weeks 1-4:
Start with 3 sets of 8 reps with 50kg
Increase reps each workout until you reach 12 reps
Weeks 5-8:
Increase weight to 55kg and start again with 3 sets of 8 reps
Continue until you reach 12 reps
Weeks 9-12:
Increase weight to 60kg and repeat the process
Cycle 2 (12 weeks):
Repeat the same structure with adjusted weights and goals, ensuring continuous progress.
How “Beyond Brawn” Helps Busy Professionals:
McRobert’s principles are particularly beneficial for those with busy lives:
Minimal Time Commitment: With low-frequency training (1-3 days per week), you can make significant progress without spending excessive time in the gym.
Efficient Workouts: Focus on compound movements that provide the most benefit in the shortest time.
Stress Reduction: Effective, structured workouts can help manage stress from a busy professional life.
Health and Longevity: Sustainable training methods ensure long-term health and fitness, crucial for those with demanding careers and family responsibilities.
Flexibility: The ability to adjust workout frequency and intensity according to your schedule helps maintain consistency even during busy periods.
Where and How to Start: Actionable Advice from “Beyond Brawn”
Starting your journey with “Beyond Brawn” begins with establishing a solid foundation. First, assess your current fitness level and set realistic, specific goals. Begin with a simple, full-body workout routine that focuses on compound exercises like squats, deadlifts, bench presses, and rows. Start with light weights to perfect your form and gradually increase the load using microloading techniques. Commit to training 1-2 days per week initially, ensuring ample recovery between sessions. Keep a detailed training log to track your progress, noting the exercises, weights, sets, and reps performed. Pair your training with a balanced diet rich in protein, complex carbohydrates, and healthy fats, and stay hydrated. Prioritize sleep and recovery to support muscle growth and overall health. Most importantly, approach each workout with the mindset of hard work and very hard work, understanding that consistent, intense effort is the key to long-term success.
Sebastian Strobl 