STEP-BY-STEP DEMOS STRENGTH CYCLING EXPLAINED THE 3-DAY SPLIT ROUTINE. VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training

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1 WORLD RECORD SQUAT BENCH DEADLIFT STEP-BY-STEP DEMOS STRENGTH CYCLING EXPLAINED THE 3-DAY SPLIT ROUTINE WRITTEN BY 7 WPC WORLD CHAMPION ANDY BOLTON VOLUME 1 INTERMEDIATE TO ADVANCED Strength Training 1

2 WORLD RECORD : SQUAT, BENCH & DEADLIFT... INDEX - CONTINUED// YOUR TIME IS PRESCIOUS... SO THIS GUIDE IS EFFICIENT! Think of each THE FINDING OF FITNESS guide like a literary buffet. You can pick and choose the chapters you want or you can read it in the order it s written so you can properly digest every page. Either way, it s written so you can select what your body needs or your curiosity wants. Absorb what is useful, Discard what is useless Add what is specifically your own. Bruce Lee 1 Disclaimer 2 Introducing Andy Bolton 3-6 Foreword The Science of Strength 7-11 THE SQUAT THE BENCH PRESS THE DEADLIFT How to Cycle Your Strength Andy s 3-Day Split Routine 24 Explore & Experiment CONTINUED ON NEXT PAGE

3 STRENGTH SCIENCE DISCLAIMER (the important stuff)! COPYRIGHT This programme and all future Rossedgley.com material is protected by copyright. It is strictly prohibited to: Copy Share online Lend Sell Show to others SPECIAL MENTIONS Photographer - Chris Bailey, James Appleton & Harvey Gibson Designer - Shaun Preece PLEASE READ CAREFULLY 24 PAGE TRANSFORMATION PLAN In order to participate in a Rossedgley.com programme you MUST be medically fit and well. We accept no liability for any injury resulting from participating in this guide. If you suffer from any illness or medical conditions please consult your GP/medical practitioner before commencing the programme. Training should be enjoyable. You are competing against yourself to ultimately improve your physique and achieve your aesthetic goals. Please maintain safety whilst training, emphasis should be on technique/form over weight. INTRODUCING ANDY BOLTON... One of History s Strongest Men There are many ways to build strength. Olympic lifting, training with kettlebells, lifting dumbbells, and even using nothing but your own bodyweight will all produce improvements in strength. But when it comes to building pure maximal strength, most athletes know their squat, bench and deadlift. They re the three big lifts that have long formed the backbone of many strength and conditioning routines. Factor in the time-efficiency of barbell training many lifters have built brutal strength with only a handful of heavy sets per week on each of the three lifts and you realise that the powerlifts rule when it comes to building maximal strength. So even if you don t compete at it, you have a deep-rooted respect for those who do. These herculean men who bend bars, defy gravity and lift ridiculous amounts of iron off the floor. But among the long list of decorated champions and world records there s one name that repeatedly pops up in the record books. That name is Andy Bolton. Born in January 22, 1970 in a place called Dewsbury, Andy himself is built like most things in Yorkshire large, robust and insanely strong. Yes, this is partly down to genetics. You can t solely train and eat your way to a 6-ft, 160kg, muscle-bound frame. But what s amazing about Andy is he s an absolute scholar of strength. Ever modest he says, I won t bore you with all the details, other than I started strength training at 18 years old and have been doing so for over 20 years. In fact, I ve been competing in Powerlifting for over 20 years. Over the course of my career I have always spent a lot of time learning. I ve read hundreds of books and articles on strength training. I ve been to dozens of seminars and worked with some of the world s best strength coaches. Basically, Andy was gifted with raw strength but is equally the sum and substance of over 20 years of research and methodology that formed this endless pursuit to be the strongest man ever to lift a barbell. Was he the strongest? I m slightly biased. Andy s been a good friend of mine for years. He was there for my first 290kg deadlift, 280kg squat and 180kg bench. So anything I write I acknowledge is slightly influenced by the time under the iron we ve shared. But personal loyalties aside, 7 WPC World Champion titles, 2 WPO Champion titles and a place cemented in history as the first human to ever deadlift 1,000 pounds strongly suggests so. So for all these reasons and more, it s a giant pleasure (and privilege) to share with you his training guide to the perfect Squat, Bench and Deadlift (in his own words). But first, a foreword (about Strength Vs Hypetrophy Training) from me

4 THE SCIENCE OF STRENGTH... IF YOU VE READY ANY OF THE MUSCLE BUILDING (BASED) TRAINING GUIDES YOU WILL KNOW THAT MUSCLE IS BUILT IN 3 WAYS (MECHANICAL TENSION, METABOLIC STRESS AND MUSCLE DAMAGE). BUT THIS SPECIFICALLY RELATES TO HYPERTROPHY TRAINING (A METHOD OF STRENGTH TRAINING INTENDED TO INDUCE THE FASTEST MUSCLE GROWTH, OR HYPERTROPHY, POSSIBLE). STRENGTH TRAINING (PRACTICED BY ANDY BOLTON FOR OVER 20 YEARS) IS SLIGHTLY DIFFERENT... ANDY BOLTON THE 1,000 POUND DEADLIFT 3 RULES STRENGTH VS HYPERTROPHY Strength is very different to muscular hypertrophy. Strength on its most basic level can be defined as a muscle s (or group of muscles ) ability to produce force. Therefore strength depends on a number of neuromuscular processes, not just the size of the muscle. This is why Chinese Olympic lifter Liao Hui can put a 166kg snatch and 198kg clean and jerk above his head despite only weighing 69kg. Muscular hypertrophy is something slightly different. This is a long-term, adaptive response to neuromuscular stimulation of a given minimum intensity. Put more simply, it s the result of certain training regime designed to increase in the size of skeletal muscle, with less emphasis on the strength component. Here (in his own words) Andy details the former. Showing you how to build superhuman strength AMPLIFYWWW.ROSSEDGLEY.COM ADVANCED 4

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14 EXPLORE & EXPERIMENT THE FINDING OF FITNESS JOIN THE TRIBE FURTHER SUPPORT I do love the Guest Guides we have from experts and time and again find myself using them. But know there are many more on Rossedgley.com so broaden your mind and the tools in your strength and conditioning arsenal. Also (as we often say) the important thing to understand is if a personal trainer or magazine prescribes 10 repetitions for three sets for months with no explanation or training theory as to why... avoid it. To quote one of the greatest strength and conditioning coaches to ever live: The summary of training approaches given in the table may be adequate for the average personal trainer or coach dealing with the average client or lower level athlete, but it needs to be expanded upon to take into account the objectives stated. - Dr. Yuri Verkhoshansky: Supertraining To sum up, use the above workout and then think beyond them to subject your body to new training stimuli. Whether that s as simple as greater volume with more reps, less rest between sets, more weight applied to each exercise or, like in the following examples, have it operating over a completely different range of motion. But above all else, think differently. Why change the training sessions? Variety and avoid boredom Reduce risk of injury Ensure all muscle fibres are incooperated Ensure adequate rest Reduce chance of reaching plateau Maximal and continual progression HELP & SUPPORT THE FINDING OF FITNESS ONLINE SUPPORT If you are unsure how to do any of the exercises mentioned in the following training programme we always have LIVE Facebook and Instagram Feeds showing video tutorials. So be sure to follow and join should you have any questions as Ross (or members of THE FINDING OF FITNESS Community) will be on hand to help in any way they can. Finally (and as always) if you are unsure of anything at all, please don t hesitate to drop us an at: THERE ARE MANY WAYS TO GET FITTER, STRONGER AND LEANER. YOU SHOULDN T DISCRIMINATE AGAINST ANY OF THEM OR FA- VOR ONE. AS SOON AS YOU DO, YOU CLOSE YOUR MIND AND LIMIT YOUR POTENTIAL. (ROSS EDGLEY, 2001) ross@rossedgley.com