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Brian Siders Training Routine

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brian siders training routine

Brian Cameron Siders was born in West Virginia USA on September 11, 1978 and is without a doubt one of the strongest men on the planet. He has squatted over 1000lbs many times, bench-pressed 800lbs and deadlifted 865lbs at powerlifting meets which has put him at the top of his chosen sport of powerlifting more than once.

Just like Arnold did Brian believes in volume training. It is important to note that this type of volume needs practice and will take a while to get used to it, as you slowly build up your volume used you in any single workout. The workout below is a split routine training 6 days a week doing upper body one day and then lower body the next day.

Brian and a few other expert powerlifters believe that training in the “the magic zone” which is 65-75% of your 1RM gets the best results. This is NOT easy and needs to be approached sensibly doing more sets every week over a few months so that your body gets used to it.

Starting off with 50% 1RM and building up to 5RM
Board press: 4 X 6 reps 75 using 75% of 5RM
Floor press: 4 X 6 reps using 75% of 5RM
Triceps Pushdown: 4 X 15 reps 60% of 5RM (or lighter)
*Lat pulldowns: 8-10 X 5-8 reps using 75% of 5RM

Back squat: 8 X 3 reps using 75% of 1RM
Bent-over rows: 6 X 6 reps using 75% of 6RM
Rack pull: 3 X 1 using 85% of 1RM
Sumo Deadlift: 4 X 6 reps using 60% 1RM
Abs 3 X 15 reps

Bench press: 8 X 3 reps using 75% 1RM
Board press: 5 X 3 reps using 75% 3RM
Incline BP with medium grip: 6 X 6 reps 60% of 6RM
DB triceps ext: 8 X 6 reps using 60% of 6RM with 15 sec rest
*Lat pulldowns: 8-10 X 5-8 reps using 75% of 5RM

Conventional Deadlift: 8 X 3 using 70-75% of 1RM
Suma Deadlift: 4 X 6 using 60% of 1RM
Conventional deadlift: 3 X 6 using 55% 1RM
Side bends: 3 X 15 reps

Speed Bench-press: 10 X 3 reps using 55-65% 1RM with 45 sec rest
Rest- Pause Bench-press 4 X 6 using 50% to 65% of 6RM
Seated military press: 6 X 6 reps using 75% 1RM
Side raises: 3 X 12 reps
*Lat pulldowns: 8-10 X 5-8 reps using 75% of 5RM

Box squats: 12 X 2 reps using 50-60% of 1RM with 60 sec rest
Olympic squats: 4 X 6 reps using 65% 1RM
Speed Deadlifts: 12-15 X 1 using 60-65% 1RM with 30 sec rest
Side bends: 3 X 12 reps
*Lat pulldowns should be alternated every workout with; barbell rowing, chins, pull-ups or one-arm D/B rowing.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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