Warfare Training

- TABLE OF CONTENTS -

INTRODUCTION ________________________________________ pg. 5

CHAPTER 1 -

PERIODIZATION_ _________________________ pg. 7

Powerlifting
Bodybuilding Assisstance
Achieving your goals

CHAPTER 2 -

SAFETY FIRST ____________________________ pg. 10

Stretching
Supportive Equipment

CHAPTER 3 -

THE TRAINING _ __________________________ pg. 12

Mon. (Deadlift/ Back)
Wed. (Bench Press/ Chest and Arms)
Fri. (Squat/ Legs)
Sat. (Behind the Neck Press/ Shoulders
+ Light Bench Press)
Light Wide Grip Bench Press

CHAPTER 4 -

THE LIFTING CYCLE _ ______________________ pg. 22

Creating Your Own Cycle
The Formula
The Lifting Routines

CHAPTER 5 -

PSYCHING _______________________________ pg. 26

CHAPTER 6 -

DIET, SUPPLEMENTATION AND RECOVERY _____ pg. 27

Diet
Recovery
The Supplements

CHAPTER 7 -

CHARTS_________________________________ pg. 33
Putting It All Together

BIBLIOGRAPHY - ________________________________________ pg. 40

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GET READY TO EXPERIENCE UNSTOPPABLE MUSCLE

SIZE, STRENGTH & POWER WARFARE TRAINING!

Get ready for a new sports nutrition stack and training system that
may completely transform your muscular beliefs! You are about to become
a FREAK of MUTHER NATURE! In fact, this combination may work so well, you
might get accused of using steroids! Were being serious! Youve been warned!

Even for those of you that have tried them, you now have a bona
fide tool to kick the steroid habit or avoid using them altogether! The fact is
that finally, through years of extensive scientific research and development,
you can now achieve long lasting steroid-like results without the harmful
side effects! WARFARE TRAINING is the final result of a periodization system
designed for extreme and continuous muscular growth and development.
The principles which format this training system are those used by top
bodybuilders, power lifters, Olympic weightlifters, and professional strength
coaches worldwide. However, the powerful MUSCLE WARFARE supplements
explained in this book, when used along with this revolutionary new training
system, will synergistically produce size and strength gains never before
possible without using anabolic steroids! This is the first and only product of its
kind and the most powerful tool to attaining natural success in bodybuilding
and athletic performance ever available. ** After adding inches to your arms,
up to 75+ lbs. to your Bench press, up to 100+ lbs. to your Squat, and 20 lbs. or
more of lean muscle mass, you will see why this product combo is called... THE
WARFARE STACK **

** Individual Results Will Vary

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The basic foundations for WARFARE TRAINING are derived from the
adrenaline pumping sport of powerlifting. This sport consists of three lifts.
They are the bench press, squat, and deadlift. The ultimate goal of this sport is
to lift the most weight possible in each of these lifts. You will learn to properly
perform these powerlifts and their bodybuilding assistance exercises.
Utilizing them within pre-planned training cycles will add an unparalleled
new excitement to your training. Going to the gym and battling to lift more
and more weight will make you stronger and also help you establish clear goals
for yourself. However, taking the right supplements and using the properly
planned lifting cycles will make it easy as your body fully recovers as well!

Unfortunately the vast majority of the bodybuilding programs seen
and used in magazines are designed for and by athletes using MASSIVE
amounts of steroids stacked with other anabolic agents like growth hormone,
insulin, IGF-1 and other agents. When taking all of this stuff, you can work out 5
hours a day and still grow. Muscle Warfare products are extremely potent, but
were not going to lie to you and tell you its like taking $2000 worth of illegal
drugs per week. Believe it or not, thats how much stuff many of the pros take!
OK so lets keep high expectations from Muscle Warfares incredible new
products, but be more realistic.

The results you may experience with Muscle Warfare products are
more akin to moderate doses of the cleaner anabolic/androgenic steroids.
By cleaner we mean steroids that tend to add high quality muscle mass that
is well maintained when discontinued. The kind of results that most guys
want anyway! Remember, there are no exogenously administered hormones
in Muscle Warfares formulas and your body will be producing the increased
dose of testosterone and growth hormone itself, endogenously! Plus, there
are several other synergistic ingredients/ mechanisms that will help ignite
multiplied effects.

To further maximize your results, weve developed a very specific
routine specialized for use of our products called Warfare Training. Since
the normal athlete does not have the same recuperative ability as the

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heavily dosed steroid user, many body blitzing/killer programs will not
continuously work for the average moderately juiced lifter. Therefore, the
methods for constant increases in size and strength taught in this book may
be unfamiliar to most. Remember that they are fact not fiction. The athlete
that uses the training methods outlined in this book, and combines them
with Muscle Warfares potent supplement stack, may achieve and continue
achieving ENORMOUS GAINS in muscular size and strength! Additionally,
the use of Muscle Warfare products will help you to continuously make gains
without the dangerous use of monstrous doses of anabolic steroids and other
anabolic agents.

PERIODIZATION

In order to further understand why the WARFARE TRAINING system
is so specific and revolutionary, a brief summary of the history and theory
behind it must first be explained. The Russians first applied scientific principles
in the training of their athletes for the Olympics. This helps to explain their past
dominance in this grand event. The term used for this new scientific method of
improving levels of athletic performance is called periodization. Periodization
is the systematic long-term planning of an athletes training program using
progressive resistance training. Since its introduction it has been further
developed by western scientists and is used in the training of the majority
of todays world-class athletes in a variety of strength and endurance sports.
Being that all of the top athletes in the world train with this method it only
made sense to apply this science to the creation of the WARFARE TRAINING
system. Also consider The Muscle Warfare Stack is specifically designed to
be used with WARFARE TRAINING, and together produce potent steroid-like
effects that will amplify your results! Quite possibly even have you competing
with the heavily dosed steroid users, depending on your genetic potential!
The concept of periodization is derived from the bodys inherent ability to
adapt to stress. When stress is put on the body, it body fatigues. When the
stress is removed the body recovers. The body recovers to a level of ability
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slightly higher than it was before. The secret behind periodization is that it
constantly lets the body fully recover from one workout to the next. This is
accomplished by devising and planning a training cycle. In the beginning of
the cycle the workout intensity is low. The intensity will then increase in small
increments until its completion. These increases in intensity will coax small
but continuous gains in strength from the body while allowing it to recover.
At the completion of a cycle, peak strength and performance are achieved.
Base strength is the foundation you need for all sports and this system will
definitely help you achieve it!
Olympic weightlifters were the first to use this concept with weight training.
Now elite athletes in all sports are discovering the benefits of this breakthrough
in training. Examples of training cycles later in this book will further clarify
how this training method works. Ok, so we know that periodization can
help people get stronger. However, in order for periodization to work with
bodybuilding these increases in strength and performance must yield
equivalent gains in muscle mass. And they do! In order for a muscle to get
stronger it must get bigger. Substantially increase your bench press and your
chest, shoulders, and arms will grow proportionately larger so that they can
handle the load.

POWERLIFTING
THE KEY BASE STRENGTH & MASS BUILDING FOUNDATION FOR WARFARE TRAINING

Base strength is the key for developing size for bodybuilding and also
functional strength for any sport. Whether you want to have the thickest,
largest and hardest muscle on a bodybuilding stage, or power your way to
the hoop in basketball, or hold someone against the fence in MMA or drive
through the defensive line in football, the key factor, besides technique
is having high levels of base strength. An effective technique method for
increasing base strength is a necessity in sports, period.
So now, the best method for building total body base strength must be chosen.

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That brings us to an interesting group of exercises used by most elite strength

trainers during base strength building phases of a lifting cycle. Strong men use
these lifts as well as football players and collegiate wrestlers. The three particular
lifts we are describing are derived from the sport of powerlifting. Since the
main goal of powerlifting is to continuously get stronger, and it happens to
contain the three most beneficial exercises for bodybuilding, it becomes the
obvious choice. This does not come as any surprise in that the majority of the
top bodybuilders, both past and present, have at one time used these lifts to
increase muscle mass. In fact, Arnold Schwarzenegger, Franco Columbo, and
Pat Casey were all at one time competitive powerlifters. These are only a few of
the many legendary ex-powerlifters. Without a doubt, powerlifting will build
the foundations to the massive physique that you are looking for.

BODYBUILDING ASSISTANCE
In addition to the powerlifts, exercises that target smaller muscle groups
must be used in training. This bodybuilding assistance work will give you
that total muscular definition, fullness, and separation which bodybuilders
desire. Also, they will help to strengthen each of the three powerlifts by
preventing a weak link. Without getting too complicated, we throw in solid
abdominal and cardiovascular work, coupled with a great yet simple diet and
supplementation plan that will burn off any excess body fat.

MUSCLE SHOCK WARFARE TRAINING CIRCUIT

This optional high intensity interval training routine is mixed into this system
and is to be performed once per week with light, but steadily increasing,
weight each week through the course of your training cycles. Your total body
is shocked and muscles flushed with blood during this aerobic/anerobic
training session. This mixes it up a bit and incorporates muscle confusion
principles. This optional quick but very intense workout should be performed
on Thursday.

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ACHIEVING YOUR GOALS

Other than the ones already mentioned, there are many other important
aspects in natural lifting that will be covered. These are all integral parts of this
training system. Learning and incorporating them into your training will be an
invaluable benefit to you. If you use all of the resources made available to you,
you will more than succeed in attaining your goals. GET BIG AND STAY STRONG.

SAFETY FIRST
Before starting with this program, understanding the risks involved with
lifting weights must first be addressed and proper precautions taken to
prevent any injuries. The training exercises described in this book can be
extremely dangerous, even permanently debilitating to the beginner or
physically unprepared individual. Consult a Physician before starting any
exercise or nutritional program. Do not attempt to perform these exercises
without constant supervision by a qualified professional. MUSCLE WARFARE,
INC. is not responsible for any injuries or other unfortunate events that occur
as a result of attempting to perform these movements.

STRETCHING
Stretching your muscles and warming up before lifting will prevent many
injuries, keep you flexible, and increase performance. Muscles and joints need
to be warmed just as a car engine does in cold weather. All of the targeted
muscles involved in performing specific exercises should be moderately
stretched before, during, and after performing these exercises. Stretch your
whole body, especially your lower back and legs, every day. This will help your
body recuperate faster and reduce soreness. If you are unfamiliar with proper
stretching techniques it is highly recommended that you seek assistance from
a qualified instructor or trainer to learn these techniques and incorporate
stretching into your pre-workout warm-ups. If you belong to a gym you can
usually get this assistance for free just by asking at the front desk.

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NOTE: If you acquire an injury during training it is important to find
out exactly what the problem is to prevent any further damage or discomfort.
Get an examination by a qualified sports medicine specialist and abide by
his(her) recommendations before continuing with your training. This will
prevent any chronic injuries that you might regret having later on in life.

SUPPORTIVE EQUIPMENT

There are many varieties of supportive equipment or lifting gear that
can dramatically reduce risks and increase performance when lifting weights.
The most important of these is the use of a lifting belt. Wearing a snug
fitting lifting belt will give tremendous support to your lower back. Always
use a lifting belt when training to avoid injury. You may wear it tighter as the
weights get heavier for more support.

Snugly wrapping your knees with quality knee-wraps while squatting
will help protect your knees. They can also give a tremendous bounce off
the bottom of the squat and safely allow you to handle a heavier amount of
weight. Wrist wraps are used to add stability to your wrists while performing
pressing movements or squatting. The use of gym chalk will allow you to
grip huge amounts of weight without using lifting straps. This is especially
useful when deadlifting. Other supportive equipment which can increase
performance are bench press shirts and squat suits. This tight fitting apparel
can easily add more than 50 lbs. to each of your three lifts. Along with helping
you with your lifts, the squat suit and bench press shirt will dramatically help to
protect your shoulder and hip joints from injury while lifting extremely heavy
weight. Except for the lifting belt and knee wraps, the lifting gear mentioned
is optional but recommended.

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THE TRAINING

WARFARE TRAINING is designed for the lifter that has some experience
lifting weights and is aware of their current strength levels in each lift described.
It is recommended to read and fully understand the section to follow before
beginning training. If you are unaware of your current strength limitations,
perform each exercise using light weight and strict form. Slowly increase the
weights from one week to the next until you then know your current strength
levels and are able to perform each exercise safely and with proper form. This
may take some time but is the key to lifting massive weight and remaining
injury free. Always have a spotter close by when lifting. They can give you
feedback about your lifting technique and assistance when necessary.

The rest of this section will describe each lift used in the program. Try
to duplicate each exercise as instructed. Remember to start out using light
weight as to learn proper form. The weights should never be jerked but rather
move smoothly and machine like. Instruction to each of the powerlifts will be
presented along with its bodybuilding assistance exercises. For our purposes
the weeks workout will begin on Monday. You may adjust this to meet your
schedule but keep the sequence of the workouts constant. This sequence
gives each body part optimal rest from one workout to the next. Also, perform
the exercises in the order in which they are written for best results. Warm-ups
for the day should be performed only to prepare you for the top set(s) of the
day. The top sets of the day are the ones written on the workout schedules in
Chapter 4. Trust me when I say that you will get the biggest pump of your life
after just a couple of weeks of training if you use strict form on every exercise
and stick to your planned training routine and reps. At the completion of
each workout abdominals should be trained. Crunches, leg raises and lateral
dumbbell side bends should be performed for 1-2 sets of 15-20 reps each.
This will work your entire midsection and keep it tight.

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MONDAY
[DEADLIFT/BACK]
DEADLIFT - The deadlift is the best overall mass building exercise. It requires
the most technique of all the three powerlifts to perform properly. Since it
utilizes all of your back muscles, your back will be trained on this day. After
performing deadlifts for a short time, you will notice your strength increase
in every area. There are two styles of performing the deadlift. These are the
conventional and sumo style. The sumo style deadlift is performed in the same
manner as the conventional deadlift but utilizes a narrower hand and wider
foot spacing. Because of the enhanced strength and conditioning benefits of
the conventional style deadlift, it will be the style taught in this book.
Conventional Deadlift
PRIMARY MUSCLES: lower, upper, middle back; thighs, glutes, forearms
EXECUTION - Approach bar, weight just in front of shins. Feet spaced 6-12

inches apart. Squat down and grab weight. Use an alternating grip with hands
spaced at shoulder width. Sit back to above parallel with chest erect and
tension on bar. Keep your whole body tight, back straight, and push your feet
through the floor. As the bar passes the knees, quickly thrust the hips forward
and pull back simultaneously to lock out the weight. Lockout your legs and
roll shoulders back. Slowly return the weight to the floor. Rest the weight on
the floor before another repetition. Remember to keep you back tight and
upright throughout the lift.

[DEADLIFT/BACK]
ASSISTANCE EXERCISES
Stiff-Legged Deadlift
PRIMARY MUSCLES: lower back, hamstrings, glutes
EXECUTION - Stand on a plate or block with feet together. Perform a
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conventional deadlift without bending the knees. Pull the weight up using
hamstrings, glutes, and lower back. Keep the weight on your toes and lower
back tight. Do not go very heavy with this exercise. It could be very dangerous.

Barbell Shrugs
PRIMARY MUSCLES: Trapezius, upper back, rear deltoids, forearms
EXECUTION - Grab a bar off a rack at thigh level. Hands spaced shoulder width

apart. Use alternating grip and chalk to develop grip strength. Keep your back
tight and erect with a slight bend at the knees. Shrug the weight up as high
as possible and hold for one second while squeezing your traps. Slowly lower
the weight to starting position and repeat.

One Arm Rows

PRIMARY MUSCLES: upper, middle back; biceps, forearms
EXECUTION - Space legs shoulder width apart. Bend over and support yourself
in a prone position with one arm positioned on a rack or bench. Grab a
dumbbell with opposite hand. Pull it straight up and back to your lower ribs
while squeezing with your back. Slowly return the weight to starting position
and repeat.

Lat Pulldowns
PRIMARY MUSCLES: upper, middle back; biceps, forearms
EXECUTION - Sit on the lat machine and grab the bar with hands spaced
shoulder width apart. Use a supinated grip. Slightly arch your back and stick
your chest out. Pull the weight down to your upper chest while squeezing
with your back. Slowly return the weight to starting position and repeat.

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WEDNESDAY
[BENCH PRESS/CHEST+ARMS]
BENCH PRESS - The bench press is by far the most popular weightlifting
exercise. It is also the most over-trained and incorrectly performed exercise.
When performed properly it can add tremendous size and strength to the
upper body as well as a confident answer to that ever popular question
How much can you Bench?. The following routine is one that is used by the
strongest Benchers in the world. Use it, and you too can have a HUGE BENCH.

Flat Bench Press

PRIMARY MUSCLES: Pectoralis Major, Minor; Front deltoids, Triceps
EXECUTION - Lie on bench with top of head below bar. Set a Medium- wide

grip using lines on power bar as guide. Place feet flat on ground and glutes on
bench. Stabilize your lower body by keeping it tight and motionless. Slightly
arch and squeeze muscles in your back to get it tight. Squeeze bar tightly and
remove it from rack. Take a deep breath and in a controlled motion let the
weight down to your lower chest. Elbows should be midway between body
and bar at the bottom of lift. Once the weight touches your chest, without
bouncing it, forcefully push it straight up and slightly back to starting position.
Let out your air on the ascent. The bar should always remain parallel to floor
and move in a controlled machinelike motion. Utilizing a wide hand spacing,
large arch in your lower back, and shrugging up your shoulders decreases the
distance the bar must travel from the chest to lockout. This technique is used
by many advanced lifters. This is the only portion of technique that should be
changed if you desire to lift in this manner. If just starting out it is recommended
you utilize the medium- wide grip and slight arch to begin with.

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BENCH PRESS/CHEST+ARMS
ASSISTANCE EXERCISES
Narrow Grip Bench Press
PRIMARY MUSCLES: Triceps(Lockout Power), Pectoralis Major, Minor; Front

deltoids
EXECUTION - Perform a flat bench press with a narrow grip. Hands spaced 1215 inches apart. When the bar reaches your lower chest, pause for a second
then press it up forcefully and controlled. Elbows are kept closer to the body
than the flat bench to emphasize triceps power development.
Incline Bench Press
PRIMARY MUSCLES: Upper chest, Front deltoids, Triceps
EXECUTION - Lie with back flat against an incline bench. Slightly wider grip
than flat bench. Control the weight down to upper chest. Pause for a second
then, forcefully and controlled, press it up and back over your eyes. Elbows are
kept slightly wider than flat bench press.

Triceps Pressdowns
PRIMARY MUSCLES: Triceps
EXECUTION - Hold a cable tricep bar with hands spaced 6 inches apart. Tuck

elbows at sides, bend slightly forward, and hold bar at chest level. Using
triceps only press the weight down to arms length. Slowly return to starting
position and repeat.
One Arm Tricep Extensions
PRIMARY MUSCLES: Triceps

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EXECUTION - Grab a single tricep pressdown handle using one arm and a
supinated grip. Lean slightly forward and tuck elbow at waist. Hold handle
at chest level. Using triceps only press weight down to arms length. Slowly
return to starting position and repeat.

Straight Bar Preacher Curls

PRIMARY MUSCLES: Biceps, Forearms
EXECUTION - Sit on a preacher curl bench. Grip straight bar with hands spaced

6-8 inches apart. Curl the weight upwards to your forehead using biceps only.
Hold the weight at the top for a moment while squeezing the biceps. Then
slowly lower to starting position and repeat.
Alternating Dumbbell Hammer Curls
PRIMARY MUSCLES: Biceps, Forearms
EXECUTION - Stand erect while holding a dumbbell in either hand. With palms
facing each other, alternately curl the dumbbells to your shoulders while
slightly supinating your wrists. Squeeze at the top with the biceps then slowly
lower to starting position and repeat.

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FRIDAY
[SQUAT/LEGS]
SQUAT - The squat is known as the king of all lifts. It is the ultimate exercise
in developing leg muscle and glute, size and strength. True power comes
from your legs and hips. Increase this strength and your whole body will get
stronger as well. Pay close attention to your form. In no time your squat will
make a tremendous jump. This routine is also used by the most powerful
Squaters in the world and will work for you too.
Squat
PRIMARY MUSCLES: Quadriceps, Hamstrings, Glutes, Calves
EXECUTION - Step under a bar sitting on the squat rack. Set your hands
using a medium grip. The bar should rest low on your back, Lying between
the bottom part of your traps and top of your rear delts. Tighten up your
whole body especially your legs, back, and buttocks. Remove the weight
and step away from the rack with as few steps as possible. Space your feet
at a comfortable distance apart. You may find that a wide stance increases
leverage dramatically. Moderately angle feet away from each other for
stability. Remain tight and start the descent first by slightly bending the
knees. Then sit back, with buttocks out, and control the weight straight down.
Keep your back tight and upright throughout the lift. When your thighs are
just below parallel to the floor, forcefully push the weight straight up while
keeping your Back tight, chest up, and hips and legs in the movement.

[SQUAT/LEGS]
ASSISTANCE EXERCISES
Leg extensions
PRIMARY MUSCLES: Quadriceps

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EXECUTION - Sit on a standard leg extension machine with feet positioned

underneath the pad. Using Quadriceps only, forcefully flex your legs until fully
extended. Slowly let the weight down to starting position and repeat.
Leg curls
PRIMARY MUSCLES: Hamstrings
EXECUTION - Lie on standard leg curl machine with the pad resting on the back

of the ankles. Point toes outward and flex your hamstrings until the pad touches
your buttocks. Slowly return the weight to starting position and repeat.
Seated Calve Raises
PRIMARY MUSCLES: Calves
EXECUTION - Sit on a standard seated calve machine with the pad resting
across your lower Quadriceps. Lower your calve until fully stretched. Then,
Using calves only, forcefully press the weight up. Hold and flex for a moment.
Slowly return to starting position and repeat.

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SATURDAY
[BEHIND THE NECK PRESS/SHOULDERS + LIGHT BENCH PRESS]
BEHIND THE NECK PRESS - This is the optimal exercise for building shoulder
strength. This power movement will add size to your shoulders while helping
to increase your Bench press. The majority of the biggest and strongest lifters
in the world perform them for just that reason.

Behind The Neck Press

PRIMARY MUSCLES: Deltoids, Trapezius, Triceps
EXECUTION - Sit on shoulder bench with back support. Set your grip at
approximately the same distance as the flat bench press. Get the muscles
tight in your upper and lower body. Squeeze the bar tightly and remove from
rack to an overhead position. Slowly lower the bar behind your head to the
lower part of your ears. Then, with control, forcefully push the weight back to
starting position.

[BEHIND THE NECK PRESS/SHOULDERS]

ASSISTANCE EXERCISES

Front Dumbbell Raises

PRIMARY MUSCLES: Front Deltoids
EXECUTION - Hold a dumbbell in either hand, in front of your thighs, using a
pronated grip. Get your body tight. Keep your arms straight and alternately
raise the weights to a level even with the top of your head using your front
deltoids. Slowly lower to starting position and repeat.

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Lateral Dumbbell Raises

PRIMARY MUSCLES: Lateral Deltoids
EXECUTION - Hold a dumbbell in either hand, in front of your thighs, with palms
facing each other. Simultaneously, Using shoulders only, raise the weights to
shoulder level. Keep a moderate bend in the elbows. Slowly lower the weights
to starting position and repeat.

Bent Over Lateral Raises

PRIMARY MUSCLES: Rear Deltoids
EXECUTION - Hold a dumbbell in either hand and bend over about 60 degrees

while retaining a slight arch in your back. Keep your back tight and a slight
bend in elbows. Raise the dumbbells laterally to shoulder level using only rear
deltoids. Slowly return to starting position and repeat.
LIGHT WIDE GRIP BENCH PRESS

This particular bench press workout is performed after the shoulder
routine. Give your shoulders 10 minutes of stretching and rest before
beginning. Perform 3 sets of 15 repetitions using no more than 45-50 percent
of your maximum bench press throughout your whole training cycle. Use a
wide grip and pause the weight on you chest. Then, explode the weight off
your chest to lockout while retaining control. Use perfect machine like form.
This workout is used to help you recover, practice technique, and develop
explosive strength. Do not train heavier than what is recommended or you
will be over-training.

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THE LIFTING CYCLE

- Note - Before continuing with this program it is important to have met the
following criteria.
1) You have the ability to perform each exercise listed with proper form
and control.
2) Established a one repetition maximum in each of the four main lifts:
Deadlift, Squat, Bench press, Behind the neck press.
3) Aware of strength levels in the assistance exercises.
4) Understand the importance of safety and stretching.
5) Willing to incorporate a lifting cycle into your training routine and follow
it precisely from week to week.
6) Plan on integrating the Muscle Warfare Stack into your training routine.
7) You are ready to get Big, Strong + Powerful.

ADVANCED LIFTING CYCLE

Strength building cycles are used by top athletes to scientifically
build strength by systematically increasing weight and decreasing repetitions
from week to week throughout the course of the cycle. For three to four
weeks prior to starting a lifting cycle a conditioning cycle is performed. This
cycle consists of light weight and high repetitions. This conditioning cycle
is used to perfect form and get the body ready for the heavier training to
come. Dont let your ego get in the way and not utilize these weeks in your
training. They account for a large portion of your total size and strength
gains. Remember that you must work both fast and slow twitch muscle fibers
for total muscle growth stimulation. If the weights feel light, perform the
repetitions at a slower pace as to work out your muscles more, but do not
stray away from you calculated plan. You would only be cheating yourself out

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of muscle growth and power development.

The remaining portion of the cycle is termed the peaking cycle. The
weights used in this portion of the cycle continue to increase as the repetitions
decrease. At its completion new maximum lifts are attained as peak size and
strength are achieved.

NOTE: Slightly increase your dosage the products in The Warfare
Stack. Along with NMDA, throughout the final 3-4 weeks of the peaking cycle
for increased muscle saturation. This will help your body be stronger and
recuperate faster from the heavier workouts. It will also help give that much
needed confidence that you will succeed in lifting your training reps of the
day.

CREATING YOUR OWN LIFTING CYCLE

The weights used in a lifting cycle depend proportionately to your one
repetition maximum in each of the main lifts. The stronger you are the more
weight you will train with and visa-versa. As well as the main lifts, weights
used while performing assistance exercises are also progressively increased
from week to week throughout the cycle. The amount of weight to be used in
the assistance exercises must be estimated according to the varying strength
levels of the individual. The difference in resistance from one machine to
another must also be considered.

THE FORMULA

Each of the strength cycles to follow have been specifically designed
for the lift in which it is used. Those individuals with different one repetition
maximum strength levels than the examples shown should increase or
decrease the poundages of that cycle in direct proportion to their own one
repetition maximum in that lift.
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EXAMPLE: If your max lift is 400 lbs. and the max lift of the program is 500
lbs., multiply each specified weight in the cycle by .8 (divide 400 by 500). If
your maximum lift is 600 lbs., multiply each specified weight in the cycle by
1.2 (600 divided by 500). If needed round the weight off to the nearest five
pound increment.
EXAMPLE: (Round 123.5 up to 125). The increase in weight from one weeks
workout to the next should be between 5-20 lb. or 2-4% optimally, but no
more than 5%.

For our purposes the projected new max in each lift will be 25 lb.
more than the current max. This projected max is a safe estimate and will
probably be 30-40 lbs.** more than your current max at the completion
of your first cycle. Using a sheet of graph paper, thoroughly write out your
cycle. After writing it, stick to it and record your progress for future reference.
Very experienced and well conditioned lifters may begin their first cycle by
skipping the conditioning cycle and starting with week 12 of the peaking
cycle. Upon completion of a cycle take a week off and then devise another
cycle. Base this cycle on your new max in each lift. Even experienced lifters
should include a conditioning cycle before beginning with their second
peaking cycle. This will allow you to recover while preparing your body for
more muscle growth and power development. It is highly recommended to
always utilize the conditioning cycle for best results.
**INDIVIDUAL RESULTS MAY VARY**
EXAMPLE: The workout schedules on the following four pages may look
confusing but pay close attention to the formula written above and read
through this example before attempting to write your own. It should then
make perfect sense to you. Note: perform 2-4 warm-up sets before your top
sets of the day for the main exercises and 1-2 before the assistance work.
Again, do not fatigue your muscles while warming up but rather get them

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ready for the top sets of the day.

The current max Deadlift of Mondays program is 455 pounds. Lets
say your max Deadlift is 300 pounds. Divide 455 into 300. 300 divided by
455 = .66. Now that you have this conversion number multiply it by all of
the weights in the program. The Deadlift is the first exercise and the weight
written in the program is 220 x 2 x 10. Now multiply 220 x .66 and you get 145.
Do this same procedure for every exercise in that week. Week 16 of you cycle
should then look as follows:

(220x.66=145)

(115x.66=80)

(220x.66=145)

(50x.66=35)

(140x.66=95)

DEADLIFT

S/L D-LIFT

B-BELL SHRUGS

1 ARM ROWS

LAT P-DOWNS

16

145 X 2 X 10

80 X 1 X 12

145 X 2 X 15

35 X 2 X 15

95 X 2 X 15

Use your conversion number as instructed and calculate each week of the
cycle as shown. When you finish with Mondays workout you must then find
the conversion number for Wednesdays, Fridays, and Saturdays routines. The
conversion number will be different for each day and again is calculated by
using the current max lift located at the tip of each program.
**The new max lift at the end of the program will be 320+ pounds. You
should expect a 30-40 pound jump in you max at the completion of your
first cycle **. Do this same calculating for all of the days and lifts mentioned.
Again, remember that the weights you use in the assistance exercises may
vary according to your own personal strengths and weaknesses. The weights
shown should work for most people and should give someone of a different
strength level, in a particular assistance exercise, an idea of what weight they
should use to start out with. One of the perks of training with this method is
that it takes all of the guess-work out of what you should do in the gym on a
particular day. It makes going to the gym easy, exciting, and rewarding.

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PSYCHING

As your training progresses the weights used in the program will start
to get heavier. It is therefore important to be mentally, as well as physically,
prepared to lift this weight. Upon arriving to the gym it is important to clear
your mind. You must take upon an intense mindset towards working out and
achieving your goals of the day. When you are working out it should be strictly
business and not a time to socialize. You can find plenty of time to converse
and make friends after you have completed your workout.

As you stretch and warm-up, mentally visualize yourself successfully
performing the top sets of the day. Do not allow negative thoughts into your
head. Explain to your spotter the type of lift-off and spot that you desire. Make
your lifting conditions conducive to peak performance. Thirty minutes prior
to working out take 1 scoop of Napalm. You will find that the combination
of all natural ingredients it contains will boost your energy to optimal levels.
With increased energy levels it becomes easier to mentally prepare yourself to
lift heavy weights and be aggressive.

Just prior to performing a heavy set, again visualize yourself
successfully and powerfully performing it. Try to feel very mentally aggressive
at this point. You want your adrenaline flowing. Visualize all of the muscles
involved with performing the particular lift contracting powerfully and
pushing the weight up with perfect form. Then, when you are ready, perform
the lift with a spotter present. Stay mentally focused on moving the weight
throughout the lift. Your lifting technique should be good enough whereas it
becomes second nature to you. That way you can concentrate on the lifting.
Always remember to use your mind and body to move the weight. This mindbody connection is a key ingredient to lifting massive amounts of weight.

Learn to focus your energy from inside your mind and body.
Screaming and slapping yourself in the face is not what this is all about. Total
focus on your strength, power, and confidence to move the weight with all
of your conserved energy and concentration going into the lift. Try to feel as

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if your are going into battle with the weights and knowing that you will be
victorious. Some advanced lifters even occasionally sniff ammonia on their
heaviest sets or max attempts to help aid in this process. If you do decide
to try the ammonia, consult a physician before doing so. Little things like
tightening your lifting belt, wrist-wraps, knee-wraps or tying your shoes
tighter can actually get you in the zone.

DIET, SUPPLEMENTATION + RECOVERY

DIET

In order to maximize the production of lean body mass built during
training it is important to maintain a balanced diet. This consists of eating
the proper amounts of fat, protein, carbohydrates, and nutrients three
to four times daily. The ratio of fat, protein, and carbs in your diet should
approximately follow these given guidelines:
15 - 20 % - Fat
30 - 40 % - Protein
45 - 55 % - Carbs

This can be accomplished by eating with each meal a lean portion
of meat or protein, a complex carbohydrate, and a serving of fruits or
vegetables. Although conventional bodybuilding wisdom treats fat as the
plague, it is important not to totally deprive yourself of it. This will only
hinder your size and strength gains. Caloric intake should be determined by
considering personal metabolism and body fat levels. Monitor your progress
by frequently weighing yourself. The mirror and a pair of fat calipers can help
you to determine lean weight gain. After following a full week training cycle,
you will find that getting lean will come more naturally.

Partaking in low impact aerobic activity and sports will benefit
your general health and help to keep you lean. Sports such as Basketball are
considered to be high impact. Extreme caution should be taken when playing
such sports as to prevent any possible injuries.
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NOTE: No more than 60 minutes, every other day, of aerobic activity
should be performed during a peaking cycle. Any more could possibly hinder
strength and muscle development through muscle tissue breakdown and a
lack of recovery.

If you find yourself gaining an unacceptable amount of fat, slowly
decrease the size of the portions of each meal. At the same time maintain
aerobic activity until you have achieved the desired results. It is important
to try and maintain your current body weight throughout your training. In
general, losing weight will cause you to lose strength. Basically to get and
stay lean, while on this lifting program, you must eat the proper amounts
of the previous mentioned foods.

NOTE: If you must lose an appreciable amount of weight, do so
slowly and with the supervision of your physician. While losing the weight
do not expect dramatic strength gains but rather retaining current strength
levels as your goal. Remember to do the abdominal work following each
workout. This will help to keep your waistline tight and developed, and also
aid in performing squats and deadlifts.

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RECOVERY

A big reason for a lack of progress in bodybuilding is due to a lack
of recovery. There are a few simple things one can do to aid your body in this
recovery process. They are as Follows:
1) Before, during, and after each workout ingesting Nuke, which contains a
moderate amount of carbs and essential aminos will aid in replenishing
your muscles with energy and prevent tissue breakdown.
2) Eat a meal as soon as possible (within an hour and a half) after training
to further replenish your system and give your body the ingredients it
needs to repair itself.
3) Get eight hours of rest every night optimally. This is when your muscles
grow. Give them all the time that you can. A 1/2 hour nap after lunch
is great for recuperation and increasing energy. Try it if your schedule
permits.
4) Regular massage and Deep muscular massage of muscle and connective
tissue (Rolfing or neuromuscular massage) is an effective circulation to
the muscles while aiding in their recovery.
5) Stretching is as important as a preventative to injury as it is to muscle
growth and recuperation. Regular stretching will stretch the muscular
fascia (the protective sheath around muscle tissue). This will aid in
enhancing blood circulation to targeted muscles while at the same time
creating room for the muscle to grow.

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THE SUPPLEMENTS
NOTE: Consult a physician before starting any exercise or nutritional program.

There are many supplements now available to the general public.
Many bogus supplements are hyped as steroid alternatives only to make
money for their distributors. The vast majority of these supplements have
little or no value to the bodybuilder. Being a lifetime weight lifter has helped
me sort through this mess by extensively researching these supplements and
incorporating them into my training regimens. Lifetime weight lifting success
is the force behind The MUSCLE WARFARE STACK and WARFARE TRAINING.
Properly using the powerful supplements provided, within a training cycle,
will show you the strength and size that you can achieve naturally with your
God given gifts of your mind and body.

Each of Muscle Warfares remarkable supplements are designed to
work together to trigger massive muscle gains during weight training cycles.
Check out the product descriptions below for the main products of The
Warfare Stack.
Product Category: Pre-Workout Energy, Pumps and Strength

NAPALM:
The Most Explosive Workout Supplement for Scorching Intensity, Raging
Energy, Pumps, Focus & Anabolic Support... Ever!
You soon too will Love the smell of Napalm in the morning! Its an ultra
hardcore formula and just one scoop will be as much power as most can
handle. Mix it, Drink it and get ready for Warfare... Its designed with multiple
scientific breakthrough technologies for massive gains! In fact, we can
guarantee that youve never tried a pre-workout formula with so much raw
power! It will not only put you into the zone for every workout, but it will help
trigger MASSIVE PUMPS, powerful anabolic effects and hormone increases
during training. The science is patent pending and is guaranteed to take you
to a completely different level!

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Product Category: During/Post Workout Amino Acid & Glycogen Support

NUKE:
Muscle Engorging Size, Strength and Recovery Agent Triggers Massive
Anabolic Activity Before, During & After Workouts
NUKE is designed to saturate your muscles with the highest potency of FREE
FORM ESSENTIAL amino acids on the market, plus a multitude of synergistic
co-factors. Unlike all other post workout formulas just loaded with low cost,
fat increasing creatine monohydrate, NUKE contains raw essential amino
acids (one your body cannot produce and needs from diet) that get instantly
absorbed and utilized in the body. Unlike whey protein, these aminos do
not need to be broken down to get to work on triggering powerful anabolic
recovery processes. Also loaded with BCAAs, high quality carbs and without
stimulants, Nuke induces muscle pumps, endurance and energy beyond
comparison.
Product Category: Foundation Pump/Nitric Oxide Support

MOAB:
Extreme EPO/Nitric Oxide Loading Supplement with B-Complex &
Vitamin D-3 For Massive Endurance & Mind Blowing Pumps!
Brace yourself for the MOTHER OF ALL (Pump Blasting) BOMBS! MOAB is a
foundation nitric oxide, blood building pump enhancer that will take your
body to another level of muscle engorging performance. Building endurance
comes from getting more blood to your muscle (vasodilation) and having
more red blood cells to transport oxygen (erythropoiesis). MOAB maximizes
each of these processes for mind blowing potential. So, no more blood doping
or EPO injections. Just real results from a groundbreaking innovation!
It is also fortified with multiple ANABOLIC scientific breakthroughs, plus
synergistic B-Complex Vitamins and a high dose Vitamin D-3 for further
anabolic potential! In case you didnt know, Vitamin D-3 is VERY ANABOLIC!
We provide a safe and very hefty dose of it in this formula! We warn you... after
a solid workout on this stuff, it may feel like your arms are going to explode!

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Product Category: Testosterone and Growth Hormone Support

NMDA
Highly Explosive Amino Acid Anabolic Hormone Ammunition
The Biggest Performance Enhancement Break Through for Endogenous
Testosterone, Growth Hormone and IGF-1 production Of This Century!
NMDA is a ground-breaking, patent pending new technology being released
to the sports nutrition world by Muscle Warfare. NMDA is a highly potent
hormonal support agent that is designed to help increase the production of
anabolic hormones in the body.
D-Form Amino acids have been overlooked in science due to poor/lack of
research in the early part of the last century that inaccurately showed that
they had no nutritional value. Fortunately for Muscle Warfares customers,
this early research was far from the truth! The two primary components of
this formula are D-Aspartic Acid and N-Methyl-D-Aspartic Acid. These unique
amino acids have been shown in countless studies to elicit tremendous
support for testosterone, growth hormone, IGF-1 and IGF-2. Once you use it,
you will know it is different from anything else you have ever tried before.
NMDA also contains synergistic co-factors to help maximize the hormone
increases and other desirable effects of this product. Muscle Warfare has run
multiple studies on this formula to determine optimal effective dose for longterm use.

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220 x 2 x 10
235 x 2 x 10
250 x 2 x 8
265 x 2 x 8
280 x 2 x 8
295 x 2 x 8
315 x 1 x 8
330 x 1 x 8
50 x 1 x 5
365 x 1 x 5
380 x 1 x 5
395 x 1 x 5
415 x 1 x 3
430 x 1 x 3
445 x 1 x 2
460 x 1 x 2

WEIGHT x SETS x REPS

DEADLIFT

STIFF LEG
DEADLIFT
115x1x12
125x1x12
135x1x12
145x1x12
155x1x12
165x1x10
175x1x10
185x1x10
195x1x10
205x1x10
215x1x 8
225x1x 8
235x1x 8
245x1x 8
255x1x 8
185x1x 8

Stretching + 2-4 warm-up sets

NOTE:

BARBELL
SHRUGS
220x2x15
235x2x15
250x2x15
265x2x15
280x2x15
295x2x15
315x2x12
330x2x12
350x2x12
365x2x12
380x2x12
395x2x12
415x1x10
430x1x10
445x1x10
330x1x12

ONE ARM
ROWS
50x2x15
55x2x15
60x2x15
65x2x12
70x2x12
75x2x12
80x2x12
85x2x10
90x2x10
95x2x10
100x2x10
105x2x 8
110x1x 8
115x1x 8
120x1x 8
85x1x12

1) The Warfare Stack should be used and maintained throughout the peaking cycle.
2) 4 Sets of abdominal work should be performed at the completion of each workout.

PEAK = MAX ATTEMPT - - - - - 480+

16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1

WEEKS
FROM
PEAK

LAT
PULLDOWNS
140x2x15
150x2x15
160x2x15
170x2x12
180x2x12
190x2x12
200x2x12
210x2x10
220x2x10
230x2x10
240x2x10
250x2x 8
260x1x 8
270x1x 8
280x1x 8
210x2x10

(PRIMARY EXERCISE) (BODY BUILDING ASSISTANCE EXERCISES )

CURRENT MAX = 455 (DEADLIFT)

PROJECTED MAX = 480+

MONDAY
DEADLIFT/BACK

CONDITIONING CYCLE = *
PEAKING CYCLE = ^

*
*
*
*
^
^
^
^
^
^
^
^
^
^
^
^

185 x 2 x 15
195 x 2 x 14
205 x 2 x 13
215 x 2 x 12
225 x 2 x 11
235 x 2 x 10
245 x 2 x 10
255 x 2 x 8
265 x 2 x 8
275 x 2 x 5
285 x 2 x 5
295 x 2 x 5
305 x 2 x 3
315 x 2 x 3
325 x 2 x 2
335 x 2 x 2

WEIGHT x SETS x REPS

BENCH PRESS

(w/pause)

NARROW
GRIP B/P
135x2x15
145x2x14
155x2x13
165x2x12
175x2x11
185x2x10
195x2x10
205x2x 8
215x2x 8
225x2x 5
235x2x 5
245x2x 5
255x2x 3
265x2x 3
275x2x 2
285x2x 2

Stretching + 2-4 warm-up sets

(w/ pause)

INCLINE
B/PRESS
125x2x15
135x2x14
145x2x13
155x2x12
165x2x11
175x2x10
185x2x10
195x2x 8
205x2x 8
215x2x 5
225x2x 5
235x2x 5
245x2x 3
255x2x 3
265x2x 2
275x2x 2

TRICEP
PRESSDOWN
70x2x12
75x2x12
80x2x12
85x2x12
90x2x12
95x2x10
100x2x10
105x2x10
110x2x10
115x2x10
120x2x 8
125x2x 8
130x2x 8
135x2x 8
140x2x 8
100x2x10

NOTE: THE WARFARE STACK TAKEN FOR DURATION OF PEAKING CYCLE.

PEAK = MAX ATTEMPT - - - - - 360+

16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1

WEEKS
FROM
PEAK

ONE ARM
TRICEP EXT.
20x2x15
25x2x15
30x2x15
35x2x12
40x2x12
45x2x12
50x2x10
55x2x10
60x2x10
65x2x 8
70x2x 8
75x2x 8
80x2x 8
85x2x 5
90x2x 5
50x2x10

HAMMER
CURLS
10x2x20
10x2x25
15x2x18
15x2x22
20x2x16
20x2x20
25x2x14
25x2x18
30x2x16
35x2x14
40x2x12
45x2x10
50x2x 8
55x2x 7
60x2x 6
25x2x20

*
*
*
*
^
^
^
^
^
^
^
^
^
^
^
^

CONDITIONING CYCLE = *
PEAKING CYCLE = ^

STRAIGHT
BAR CURLS
55x2x20
60x2x20
65x2x20
70x2x15
75x2x15
80x2x15
85x2x12
90x2x12
95x2x12
100x2x 10
105x2x10
110x2x10
115x2x 8
120x2x 8
125x2x 8
85x2x 8

(PRIMARY EXERCISE) (BODY BUILDING ASSISTANCE EXERCISES )

CURRENT MAX = 335 (BENCH PRESS)

PROJECTED MAX = 360+

WEDNESDAY
BENCH PRESS/ CHEST+ARMS

195 x 2 x 10
205 x 2 x 10
210 x 2 x 8
220 x 2 x 8
230 x 2 x 8
245 x 2 x 8
265 x 2 x 5
280 x 2 x 5
300 x 2 x 5
315 x 2 x 5
330 x 2 x 5
345 x 2 x 5
365 x 2 x 3
380 x 2 x 3
395 x 2 x 2
410 x 2 x 2

WEIGHT x SETS x REPS

(warmup sets)

SQUAT

LEG
EXTENSIONS
160x2x15
170x2x15
180x2x15
190x2x15
200x2x15
210x2x12
220x2x12
230x2x12
240x2x12
250x2x12
260x2x12
270x2x10
280x2x10
290x2x10
300x2x10
250x2x12

LEG
CURLS
70x2x15
75x2x15
80x2x15
85x2x15
90x2x15
95x2x12
100x2x12
105x2x12
115x2x12
120x2x12
125x2x12
130x2x10
135x2x10
140x2x10
145x2x10
120x2x12

NOTE: THE WARFARE STACK TAKEN FOR DURATION OF PEAKING CYCLE.

PEAK = MAX ATTEMPT - - - - - 430+

16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1

WEEKS
FROM
PEAK

CALVE
RAISES
45x3x20
55x3x20
65x3x20
75x3x20
90x3x15
100x3x15
110x3x15
120x3x15
135x3x15
145x3x15
155x3x15
165x3x12
175x3x12
185x3x12
195x3x12
135x3x12
*
*
*
*
^
^
^
^
^
^
^
^
^
^
^
^

CONDITIONING CYCLE = *
PEAKING CYCLE = ^

(BODY BUILDING ASSISTANCE EXERCISES )

Stretching + 2-4 warm-up sets

(PRIMARY EXERCISE)

CURRENT MAX = 405 (SQUAT)

PROJECTED MAX = 430+

FRIDAY
SQUAT/ LEGS

85 x 2 x 15
95 x 2 x 14
100 x 2 x 13
105 x 2 x 12
110 x 2 x 11
115 x 2 x 10
125 x 2 x 10
145 x 2 x 8
150 x 2 x 8
155 x 2 x 8
160 x 2 x 5
165 x 2 x 5
170 x 2 x 3
175 x 2 x 3
180 x 2 x 2
185 x 2 x 2

WEIGHT x SETS x REPS

B.T.N. PRESS

FRONT D.BELL
RAISES
10x1x20
10x1x25
15x1x18
15x1x22
20x1x15
20x1x20
25x1x12
25x1x15
30x1x12
30x1x15
35x1x10
35x1x12
40x1x 8
40x1x10
45x1x 8
30x1x12

LAT. D.BELL
RAISES
15x1x20
15x1x25
20x1x18
20x1x22
25x1x15
25x1x15
30x1x12
30x1x15
35x1x12
35x1x15
40x1x10
40x1x12
45x1x 8
45x1x10
50x1x 8
35x1x12

NOTE: THE WARFARE STACK TAKEN FOR DURATION OF PEAKING CYCLE.

PEAK = MAX ATTEMPT - - - - - 210+

16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
1

WEEKS
FROM
PEAK

REAR DELT
RAISES
10x1x20
10x1x25
15x1x18
15x1x22
20x1x15
20x1x20
25x1x12
25x1x15
30x1x12
30x1x15
35x1x10
35x1x12
40x1x 8
40x1x10
45x1x 8
30x1x12
*
*
*
*
^
^
^
^
^
^
^
^
^
^
^
^

CONDITIONING CYCLE = *
PEAKING CYCLE = ^

INFO. = The same

weights and reps are
to be used each week
throughout the cycle.
This Bench press routine
is used to develop
explosive power, aid
in recovery, and to
practice perfect form.

WEIGH x SETS x EPS

(40-50% x 3 x 15 of MAX)

LIGHT BENCH

[WIDE GRIP W/ PAUSE]

(BODY BUILDING ASSISTANCE EXERCISES )

Stretching + 2-4 warm-up sets

(PRIMARY EXERCISE)

CURRENT MAX = 185

PROJECTED MAX = 210+

SATURDAY
BEHIND THE NECK PRESS/SHOULDERS + LIGHT CHEST

Warfare Training

*OPTIONAL THURSDAY MUSCLE SHOCK WARFARE TRAINING CIRCUIT

The following circuit was originally designed for fighters but is great for
overall fitness. Therefore we have incorporated it into this routine to get your
cardio up, flush your body, shock your muscles, increase functional strength,
anerobic/aerobic endurance and total workout output capacity. Bodybuilders
and other athletes have also found this routine is great for adding lean muscle
and getting ripped. The circuit incorporates explosive movements, core work,
strength and power training conditioning, endurance components with short
rests. It is basically an advanced hybrid HIIT (High Intensity Interval Training)
routine that is roughly 5 minutes of work with 1 minute of rest, to simulate a
fight. Follow the instructions for performing and watch the videos, if needed,
of this circuit being performed on Musclewarfare.com

WARFARE TRAINING FIGHT CIRCUIT

EXERCISE REPS
Perform 2-3 times per week

1. Barbell Rows X 10

7. Medicine Ball Slams X 20

2. Upright rows X 10

8. Medicine Ball Jumps X 20

3. Behind the neck press X 10

(to the ears)

9. Mountain Climbers X 60
(or 1 minute airdyne bike sprint)

4. Lt Leg Lunge X 10

10. Sit Ups X 20

5. Rt Leg Lunge X 10

11. Push Ups X 20

6. Clean and Jerk X 10

(weight to shins)

12. Pull Ups X 10

EXERCISE

Rest 1 Minute 1 - 3 total ROUNDS

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WARFARE TRAINING SPECIAL INSTRUCTIONS:

All workouts done with a stop watch and record weights used, execution speed and
rest time between every set.
To improve strength, endurance and workload capacity, try to improve on the
various parts of this routine: SPEED of execution, Shorten REST TIME, and Increase
the Weight.
Total workout time of 3 complete rounds should well be under 25 minutes total.
Lower weight if it takes longer. Advanced participants may complete in well under
15 minutes.
Increase weights, reps and intensity slowly. Users might start with 1 round only
and bar, then next workout 2 rounds with bar if they feel good; then on the third
workout, 3 rounds with bar... after you have conquered the bar, then start adding
weight to the bar in 5 to 10 pound increments.
Remember to breathe deeply during the entire workout. Focus on deep relaxed
breathing. When pushing real hard, you can breathe so hard that youll panic.... so
concentrating on deep, relaxed breathing helps keep the panic button from going
off and actually increases your endurance. This helps with fi ght training too. Proper
breathing is crucial to performing well under stressful mental and physical conditions.

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Note: If you got stuck on a time and weight for three sets.... (meaning you hit
a plateau on speed, rest and weight), try to purposely increase the weight
pretty heavy... To the point that you can only do 1 set of the given weight and
reps... take a few days off then come back, drop the weight back down, and
the other weight will feel lighter and you will have more endurance.
Do you have what it takes to be THE WARFARE TRAINING Champ?
Win a FREE Shaker Cup and T-Shirt if you send us your Video Training Session!
Were currently looking for the toughest SOB out there that can perform the
most weight in the shortest amount of time and shortest rest. Once we start
receiving videos, well post all workouts, and select the best performer to be
The Warfare Training Champ!
So, please email us videos of yourself performing the above Warfare Training
Routine and win a FREE Muscle Warfare T-Shirt and Shaker Cup! Please send
links to your video, of you performing The Warfare Training Fight Circuit to:
support@musclewarfare.com

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TROUBLESHOOTING
In order to prevent any lack of progress throughout your training, it is important
to take note of some of the factors that might lead to this preventable condition.
Recognizing a problem early can prevent you from not achieving your preplanned
goals. The following is a list of the most common problems you may encounter while
attempting to reach your goals.
Not sticking to your preplanned cycle and lifting more weight or reps than you are
supposed to on a given day. (over-training)
Working out after a grueling day(s) of physical labor or sport. (Working out in the
early morning(s) may remedy this problem.)
Drinking alcohol, too much coffee, or doing drugs
Some over the counter medication may sap your energy levels and hinder progress.
Lack of sleep and high levels of stress
Not having a well rounded diet
A diet consisting of too few calories
Not taking The Muscle Warfare Stack Products as directed during the lifting cycle and
increasing the dose during the final 4 weeks of the peaking cycle.
Skipping the conditioning phase of training.
Improper lifting form
Skipping workouts
Over estimating your current max when writing your plan.
Not staying focused or not getting Psyched up on your top sets
Not using NAPALM 30 minutes prior to working out
On a given day you may go to the gym and have a bad day. This means missing a
rep or two on one of your top sets and not feeling very strong. If this occurs simply
recognize the problem by examining the list, correct it, and continue on with your plan
as scheduled. If you happen to get a bad cold or flu and need to back-step a couple of
weeks to get back into the groove do not hesitate to do so.

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PUTTING IT ALL TOGETHER

After understanding the information presented to you it is now important for you
to incorporate it as your new lifting regimen. You must follow it precisely in order to
achieve the full results. Totally changing your training beliefs and routines might be
difficult because you have always heard that more is better. This is a simple problem
to correct in that when you start training with this system and break through your
plateaus, making more gains than you thought possible, you will gain tremendous
faith in this system. Remember, while you train with this system, you cant go heavy
in the beginning of your training cycle but that you must stick to your plan. In order to
achieve success naturally you must remain focused, patient, and devoted to reaching
your goals. After completing your first training cycle you will see a big difference in
your strength levels and your body. The results will speak for themselves. Someone
may even approach you and ask the question, Hey, are you on Steroids? Your answer
to this question can then be...
No. But I am taking The Muscle Warfare Stack!

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BIBLIOGRAPHY
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Maximal Isokinetic Cycling in Man. Eur Jour Appl PhysiolOccup Physiol. 69:565-571
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7(1): 2-8

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