Lean Hybrid Muscle Building 2.2

[lordbahari]

Youre really doing a good job and I enjoyed your hybrid diet but i think youre missing a key element in your hybrid muscle building.. Sprint 8 exercise!! Just my 2 cents though gj and thx for teaching people to have better lives! btw the seals do similar with a 12x30% 8x80% 6x90% type of program.. doing endurance with reps and 30% of ur muscles then 8 at 80% etc.. to grow nervous system its 6x90% doing this stimulates the muscles in 3 different ways by doing 5 sets of the same exercise

[lordbahari]

@lordbahari 2x12x30% 2x8x80% 6x90% then switch with another program that is STRICTLY high reps with everything and thats the seals ''muscle'' program

[1ASMA3]

I get the idea of your concept but I'm unclear on how I'd break the workout down for each body part. I usually do chest/tri ,back/bis, legs/shoulders then take a day off. My main goal is to pack on muscle, but obviously not sloppy muscle. That being said; how do i decide which exercise I workout in more of water type of workout since my main goal is overall size gain?

I hope you and all your visitors get my question. I welcome and will be thankful for any feedback I can get.

Thanks!

[badkarma1043]

great videos on Lean Hybrid Muscle building. Yo Elliott what are some "day 3 strongman/functional training" exercises that I could do in a gym?

[AkiraKunitachi]

Thank you Elliot, you b*stard.

After watching these videos, I thought to myself "Hmm, I wonder if I can apply these principles to my anaerobic conditioning workouts?" I can, and it feels like I've just stepped on a landmine.

On a serious note though, cheers for the info, it's let me step up my training intensity a good deal.

[RealspitHiphop604]

very useful information elliot thanks

[metallicarules25]

Lets say i increase all my workouts by 10 every set.. as in first set of benching is 160 for 8-10 reps and 2nd set is 170 for 8-10 reps and 3rd is 180 for 8-10 reps and i apply that to all workouts, curls, deadlifts, flys, pulldowns etc. Is that a good way to train?

[mahjigger123]

well i need to build muscle. i been training 4 about a year, im 5ft 10. but im only 10 stone. building muscle is really hard 4 me. however i noticed i dont lack strength. i can press 60kg weight on barbell n 4 my size, i would say im stronger than most ppl my weight due to my intense physical job

[MinniAkkiChan]

Well im girl nd 17 (is that too late?) and I wanna start learning all kinds of martial arts (I dont need to master it, I wanna combine it all, for street fighting (not illegal ones), so I could get away in pinch)

So I need parkour workouts, cuz want to be able to jump really high...

But first want to build up my muscle nd stamina, so Im strong type, but I want to be able to kick hard, fast and many times? what training should I get?

[mashteralriz]

This video help and give me ideas about the types of muscles and training building, But im doing now is probely type one, but its that included when u training ur stomach in type one training or hybird?

[kevtje2k]

wth, isn't that overtraining?

personally, i do 5X5 at the moment, training for strength with size. doing compound lifts 3 times a week (mon, wed, fri).

indeed, i don't like the whole bulking - cutting thing, i want to get stronger, bigger and leaner at the same time, but was told it isn't possible. you say it is, which i think is cool, but i'm scepticle about it.

what about nutrition?

[ShamW00H00]

what if you did all 3 in one day? because i want to hit all my muscles and get bigger, stronger and leaner.

so for e.g. monday: chest + triceps: do a strength building exercise, and then do muscle building excersises and then do like the burnout cardio kinda excersise. would that work?

[boby6]

lol most gangster music

[TheCRAZYGREEK89]

hi am kinda of board of the same body building routines(5 excersizes-3 set of 8-12) i would like some strength and and bulk . Can i do my routines (mon.back... tues.chest.... Wed shoulders :).thus arms and fri. Legs)whith your power program for 1 week and then back το my program?so this is what i would do for a power shoulder workout.... 5 x 5 rear shoulder presses. 4x 6 side raises . 3 sets 5 front raises ... 3x 5 rear delts and shrugs 3x5

[Linky360]

how many calories do u recommend for a 21 year old? 6'4 around 210..i lift and run

[leonharts]

are these workouts you are describing full body workout sessions? Mon Tues Wed Saturday - are they full body training sessions?

[bicaj05]

This program is genius, combing macro and micro cycles in a week is genius

[JCanmor]

The Program is working very well man, thank you! In and out of the gym within an hour or I will workout before or after MMA training. Im a heavyweight that doesnt want to be big and slow so thanks!

[lscmysteryman]

how can i incorporate this into my excercise programes? i dont want to be doin water for back. fire for shoulders and hybrid for chest. do i have to split up bodyparts? thanks

[TheBeastRhino]

elliott, would you consider the P90X program as a 3 or 4 workout? I am this time around going to be using heavier weights for 6-10 reps instead of the program's recommended 8-10. i really want to get big for next year;s football season (5'8.5'', 14 years old 153lbs)

[16dakota]

my names dakota thomas and im a senior in highschool and im deffinently a fire type. i can squat 515 paralell and bench 345 but when i have to run a mile im dying.

the type of training that i use is high intensity with rep ranges like 4-4-2 or if im going higher reps id do a 10-8-6 workout. im concerned with the amount of sets i do for my core lifts, when you use an example of a strength workout you always say 5 of 5 but i always stick to 3 sets so i was wondering if i should up the sets?

[KiriouSs]

Uh..... why dont u get some rest between workouts? o.O i mean monday wednesday friday and cardio on off days lke 30 mins.

[star364150lissss]

this seems very cool what i was gunna try doing starting tomorrow was doing the 5 sets of 5 style aproach per exercise but make the session pretty short about half an hour to 45 minutes i'd say and stick to big compound movements to secrete the maximum amount of HGH and testosterone so dead lifts, squats, dips, pull ups, rows stuff like that does that sound cool to you? im working on strength and size (strength is VERY important to me as im a rugby player) Cheers

[6computer9]

i honestly.. don't know where like on the spectrum :S are there exercises which i can do which prove that im a fire or water? or is it determined by my goals..

and say i am a water.. does it mean.. i would get a better response from my body if i do water exercises?

(yes i am aware im new to this =D )

[LTMagic21]

@6computer9 do like big compound movements for the core of your workouts - deadlifts, bench presses, bent over rows, chin ups, and overhead presses.

[motivation211]

elliot, at the moment i train each day by body part so monday-chest, tuesday-back etc. should i pick a single machine for each muscle rather than 3 so monday would be strength training with a single machine so chest flat bench, back lateral pulldown, shoulders-military press etc tuesday would be samee workouts just low intesity, or should i keep each day for each muscle but that week would be strength training and the week after would be bodybuolding so lower intensity?

[coolintake]

I found out for my body and possibly for similar smaller framed individuals...rest is very under rated. Tendons and ligaments don't heal as fast as muscle tissue...and REST is major concern....keep it in mind when training skinny dood.l cheers

[coolintake]

Here's Why:

So far I've had good results with this program. At 5"11 140lbs.

I have 240 lbs back squat.

315 lbs deadlift,

185 lbs clean and push press and

185 lbs bench.

Prior I was off for about 4 weeks due to tendonitis (both shoulder and quad) from westside barbell type training. (4 day split with no gear..not that I've ever used it before). Prior to that I worked crossfit for a few months.

[coolintake]

Elliot, your vid is interesting! I have been training in a similar fashion for the past 4 weeks.

Here's my feedback: the program works very well for me on 3 day workout/week with focus on strength and power. (2 on 1 off).

Day1: max effort - (strength) lower body

Day2: dynamic effort upper body - more bodybuilding than speed work.

Day3: OFF

Day4: max power day (alternating power clean, hang clean, olympic clean)

[KakashiOwnage]

Well My training consists of no breaks, what I do to train myself everyday run around a track 8 miles then go into a gym use my max weights that I already found from previous usage of the gym, such as peck deck , one of my favorites I do 60kg 10 times, then leg press max 10 times, and use all the equipment like this then repeat until I almost vomit.

[CheatFate]

my workouts usually consist of long to mid distance of miles, with speedwork twice a week. Lite lifting with lots of reps, and short breaks.

[OceanBlueKeys]

thanx dude what you said there really made a lot of sense. im gona think over how im doing my training now.

[Boomreable]

Rly some interesting stuff uve got there, thx

[bob2012isfake]

this is the best advice on training ive ever heard most bb mags have routine that pro do that an rugular guy like myself cant

[THExxxMEANxxxCRITIC]

wow wow wow, This is like the whole secret behind hybrid workout....that pretty much is like for free?!?! =O

[jaimemillan]

FrogmortonHotchkiss... It's not a freak stuff... It's called ATTITUDE!

[mikemarin106]

This is a GREAT video...

I'm right now mixing the WSB Conjugate method with Crossfit.

Constant variety, functional exercises and INTENSITY, intensity, intensity.

[wormsgarrett1]

i get better mucle growth from fire type....???why???

[OceanBlueKeys]

Because the "fire type" = higher intensity = heavier weights. More intense workouts target what you call the fast twitch muscles, those are the ones that grow faster and bigger.

[mrchly]

great video interesting break down of athletic types, dont be to long with the next 1

[TheMasochrist]

Eh my routine is 3 muscle groups a day. 6-8reps 80% 1rep max 60sec rest. 3-4 sets. 45mins moderate intensity cardio. Every 4mins I do 1minute high burst of as hard as I can like high resistance ect. That's about it. So with this I usually get all my muscle groups done by Wednesday (if I started Monday), take Thursday off then repeat Friday-Sunday.

[GeneticBeast16]

For Example my Chest workout:

Benchpress 3Sets with 3reps

Incline Benchpress 3Sets with 8-10reps

Incline Flys 3Sets with 8-10reps

Incline Pushups 3Sets with 15-100reps

So i do Fire and Water!

[Leathal752]

Great video man got me thinking of some stuff I can do now.

[rampart38]

I like the fire side of things. I am currently doing the typical cycle of chest/shoulders/tri, back/bies, Legs I do this on a 2 week rotation because is works with my schedule

days

1. chest 2. back 3. legs 4. chest

5 back 6.rest 7. legs 8. chest

9. back 10. rest 11. rest 12. rest

13. chest 14, rest

pre and post meals are the key!!!

start rotation 2 with back and follow similar routine.

[madman720ap]

nice dude this helps a lot

[gwss76]

This is pretty interesting. I think I had been doing this subconsciously as I tend to think about intensity a little more holistically. For example, high intensity to me means high power out put which just means the amount of work done per unit of time. This can be increased by either increasing the work done with more weight or reps or by lowering the time it takes to complete the session or both. Every few sessions I would change one of the parameters in my training depending on my goals.

[FrogmortonHotchkiss]

Looks like overtraining to me. Okay if you are a freak of nature or on steroids.

[bulls07fan]

Your program looks really intersesting and I really want to get it I just have one question? In your videos theres always people using huge tires, sandbags, sledge hammers, chains and although I would love to do a workout like that I wouldn't have anywhere to put all that stuff and its not at my gym. So what i'm asking is, can i do your workout without that stuff or are those things kind of the whole point to your program?

[bulls07fan]

I think I'm bout a 2. I usually do higher reps during workouts since I'm trying to cut the fat for more definition. My workouts right now include huge circuits. I do four chest exercises in a row unitl failure which is around 8-12 reps then 5 shoulder exercises in a row same deal (really trying to get that v in the shoulder) for day one. Day 2 i got legs with squats and calf raises. Day 3 is 3 back exercise circuit and 3 bicep exercise circuit. Day 4 shoulders and tricep circuits. Day 5 abs.

[MrLiftitup]

Nice!! My Workouts are mixed up -"heavy" Lifts (Snatch/Clean)+Squat---then Kettlebell Workout Longcycle or Snatch. some Sandbag shouldering some Deadlift some Gripwork some Pull ups at ropes

[tylerbowler1]

u might wanna work on some cardio there mr. swoll or when your 40 your going to look like a saggy peice of beef jerky

[natan33rosengaus]

i do heavy bodybuilding workouts , and it has worked for me , 4 times a week , never do cardio except for ten minutes before i start weight lifting . Sometimes i workout on the weekends but less intensity... i need something like this program but i dont even know where to start to create it , and i need to make my equipment like kegs ans stuf , i already got sones like atlas stones in my back yard but i need to make some more stuff and by some weightlgiting gear like weight plates and stuf

[JosiahR1]

I'm kinda between, i do 5x5 on my core exercises (bench, deadlifts and squats) and 3 sets of 10 reps for all my other exercises throughout each session

[wowimcool27]

i do more of fire execpt i get about 9 or ten reps in instead of 3-5, nut im deffinatly trying this out thanks

[emarocuban94]

I lean towards fire.

I've gained alot of hyrid muscle though over the past few months. I do workouts like this

2-6 exercises

Pull-ups and squat 5 reps each keep going for 10 minutes

Tricep push downs and lunges 5 each keep going for 10 minutes

Military Press and deadlift 5 each keep going for 10 minutes

finish up with a complex.

If after a while you can't do 5 reps go down 4 then 3 and so on.

Another thing I do is just heavy weights 3-8 reps with alot of sets. Things like 8x3 and 5x5

[Duscas100]

If I want to build muscle and lose fat do I eat more calories than I burn or less?

Ps. I'm about a 3.

Hypertrophy workouts 5 times per week (30-45 min), cardio 2 times per week (30min)

[angrypirate89]

freaking genius. i gotta say i already trained like this b4 i heard about this guy but it took me ages to put it together. spent like 3 months on reading books and scientific papers (studying biology at a university). he rly puts it together understandably. genius. keep up the good work

[jumboon]

Hiye!! you are absolutely crazy!! but i will start that tomorrow cos i am absolutely crazy too.

[Noah97]

i start with 1set of 20rep squats

then go into (3sets of 10reps) of the following:

wide chins,

DB chest press,

DB shoulder press,

Dips,

Pull-ups

How could I tailor this to more Hybrid-style training?

[mehrdadofsky]

awesome im very exited for the next videos, thanks

[ImBobTheCat]

How do you do High Intensity and High Volume at the same time (day 1)? If you're lifting around 90% of your max, how can you be able to do so many reps/sets? And if you have to lower the weight to make it higher volume, then what's the different between that and Low Intensity/High Volume Training? Just curious.

[millarsnotdead]

i just wana build muscle but would doing an intense leg workout then some heavy benching be good for strength?

[k0narti5t]

I would describe myself as a 3 person, I really do wanna increase strength but don't wanna get huge. Probably just focus myself on the strength training you have listed and probably some of the tuesday no.2 muscle building.

Thanks for the video as well, very informative.

[ravenscity]

hey bro, i found this video very helpful, and your easy to listen too , and we can see by the fact that your strong that u know what ur talkin about...thanks for your services, i suscibed....also i was doing alot of muscle building, but now im more into deadlifts, presses, squats and shit like that to get bigger...and its worked like crazy i went from 165 to 175.....i reccomend to people exactly this except instead of switchin it up every day, i tell them to swtich it up every 2 weeks....thanks

[justonesinglesecond]

i would discribe myself as a #5 person

[polishprince87]

keep makin vids

[handycapskater1]

Me and my friend here are eating about 6 meals a day consuming are weight in protein and getting plenty of rest.

Mondays we usually go high reps decent weight.

Tuesdays we usually go we would go heavy weight low reps.

Wednesdays we usually mix it up from heavy and light weight, low reps and high reps depending on the weight.

Thursdays we go not to heavy but not to light somewhere in between.

Fridays are our super set day we useally go through the hole workout without any rest.

sat/sun off

[emodudddeee]

so on my on days i eat lets say

600-700g of carbs ,but i eat around 500g of carbs before 4pm,then eat a 100g carb meal with protien,1 hour post workout and drink my shake and take my creatine,5min post

days on:600-700g carbs 120-145g of fat  250-300g of protien

off days:450-500g of carbs 145g of fat 300g-330g of protien

I eat very clean,ive gained weight but leaned out,

Reply your opinions plz

[emodudddeee]

I am hitting the weights 4 days a week,

And am trainign with boards,bands,chains

And on 2 of my off days,i am currently doing my speed ladders,resistance sprints ,football drills and am doing curcuit cardio,

On my days off i drop my carbs 100g

and throw in 20g more of fat-mostly almonds and add 50g more of protien,

on my days i weigth train,im trainign at 4pm so i am basically eating 70-80% of my carbs before 4,and use em for my workout,then decend my carbs slowly till i hit the sack

[emodudddeee]

Yes im fallowing westside barbell outline but i modified it to what makes me work, i find thaty i recover pretty fast,and have to add more assistance excersices and overload some of them,thats why i added rep days, when i do pushups with chains and pullups with chain,rope recline pulls with chains on me, etc etc

I use body weight and overload with mostly chains and i also include speed training that days,since i am hitting 10-25 reps on various ecersices i am gaining lean mass,gettin endurance

[redrocket813]

This seems like a modified version of the westside method. Am I correct?

[emodudddeee]

eat to get the results u are talking about,becuase with all thje strenght im gaining ,i Am leaning out and not gettin fatter but id like to see improvement in my leaness,not to mention ,Im only 16 years old but have bine training since i was 13

Hope u could post a nutrition video for this program or respond back

thanks

BY the way great vid and sorry for the longgg commenting

[emodudddeee]

Ive bine useing bands anc chains for a while now ,and have bine gettin great results i boosted my bench from 225x2 to 315x3 within 4 months,now im really curious about your program ,as i think i am doing short the same thing ,doing upper body and lower body strenght days, and then lower and upper body rep days/speed

My question ive bine gaining size and gettin stronger,but i am leaning out so slow,which is good im leaning out at all im about 18 %bf right now,the question is nutrition,how do u

[emodudddeee]

Hey elliot, IM currently 310 pnds and play football for season, ive bien strenght training for some time,and i see what u mean by this video,ive gained massive ammount fo strenght especially in the last 2 years i training,but have not gained size,the program your relating to hybrid mustle,i am fallowing a westside barbell program,but witht he speed day i add rep days,when i do alot of pushups and pullups with chains,since i do em in in many sets of 10 reps, but overload them with chains

[Mkgreat1]

I love deadlifts

[rkht8709]

I find this information vital for anyone looking for a program that suits them accordingly. Another great video, thanks Elliot, fire/water training and hybrid training made simple!

[tobyonlyatnight]

great info, very good way it was shown, with the fire and water

[rogerdalemcc]

Great stuff Elliot, I train more for the strrength aspect, but as you have pointed out before, I'm starting to pack on some extra weight that is not so lean. I look forward to tweaking my program with this info. Thanks

[mrwestside1]

Yo homie keep the vids coming.

[triisgaard]

So it's basically a Concurrent-setup with the option of emphasizing certain aspects (the fri/sat workouts) with athletes in mind? It makes sense. Currently I'm in-season (rugby) and using the 5/3/1-method (I'd think you know it - it's made by Wendler at Elite). I'm assuming your 'Hybrid' as outlined in the video is meant for off/pre-season?

[strengthcamp]

depends on your objective... if you need to simply maintain strength (not build size, power, endurance) during the in-season (which, is a great idea) -- then power lifting using 5/3/1 is perfect.

[jonshultz]

@strengthcamp Can power cleans power snatches and deadlift for reps be the same as a day three workout? what other kind of things can I do? Thanks man

[N41MUN94]

@triisgaard hey mate do you mind telling me more about how doing the 5/3/1 method for rugby has been going for you? i'm thinking about doing it as well and just need you opinion on it and other training programs that you've done if you've done any other ones.

much appreciated mate. keep playing rugby!

[triisgaard]

@N41MUN94 5/3/1 is fine. In-season I lift twice a week with squat/bench press on Mondays and deadlift/press on Wednesdays with limited assistance exercises done by feel. I've reduced the monthly progression by 50%. I do some sort of conditioning afterward. This works pretty well for me.

You should read everything from Bill Starr and Mark Rippetoe.

[moiphy]

Im always training on the functional stregnth side because thats what I need most, I dont exceptionally stand out physically but im stronger than alot of guys who look alot more muscular than me.

[mem0m0]

i would like a lot of strength and muscle mass which would be best for that

[409man]

Elliot,

I have aquestion, is it possible to break this program up by weeks? For example one week strength, next hypertrophy and so on? Or would this make the program useless? I am doing a program similar to this as on my 3 day I rest and come back day 4 and do functional training. I like this inof bro, keep it up and I will definitely soak it in.

GAbe

[strengthcamp]

The reason why I would keep ALL strength qualities running every week is to keep the FREQUENCY high.... if you hit "strength" work one week and then not hit it again for 4 weeks it is going to be very difficult to progress.

[409man]

that makes sense, thanks for clarifying that for me.

[harrycool69]

For me, Ive always trained purely for the muscle building aspect, which is really to my detriment because i look really strong, but i'm not as strong as my friends who are a lot smaller.

[strengthcamp]

add 1-2 high intensity low volume exercises to your program.

[mem0m0]

thanks man

i just looked at the 20 minute video from the website it helped a lot

[realmanworkouts]

absolutely correct on all counts homey...excellent advice. I like being light and strong and hybrids have done that for me in a HUGE way.

Great work bro!

[benjameow]

awesome vid :D right now I lean more toward water training. Im 35, my joints arent supple anymore, i rest 1-2 minutes each set. usually my first set is around 15 reps. i use slow tempo. 10 yrs ago, I used to do all pl training, squat day, bench day, deadlift day, 3-5 reps, 5 minutes rest, each set grind grind grind with 90%+ weight. My knees and back got beat up after a few years. I blew out my knee(unrelated), now I train light+lots, with slow tempo and little rest. love your videos bro :D