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iSatori.

com/PowerBuilderChallenge
Welcome to the 12 Week Power Builder Challenge!

Im Brian Shaw, 4X Worlds Strongest Man and Im here to challenge you to take your training to the next level!

I worked hand in hand with the Exercise Physiology Team at iSatori to develop a program that utilizes many
of my training and nutrition principles as well as supplement stacks to develop maximum power, strength
and ultimately muscle. This 360 degree approach to changing your body is probably different than any way
youve trained before, but in my eyes, thats a good thing. I may not be a bodybuilder or physique competitor,
but I know that to build that type of physique requires building strength, power and muscle. For over a
decade now, Ive been strictly focused on winning strength competitions, and in the process, Ive built a lot of
functional muscle. This experience and knowledge Im sure will help you take your training and physique to a
whole new level.

By engaging fully in the program, or better yet actually entering the Challenge, youre making a commitment
to better yourself over the next 12 weeks. And lets not forget there will be a ton of great prizes, including an
iSatori Athletes sponsorship, signed clothing and other items from me. So I encourage you to dive in head first
and see just how far you can push your body in your quest for constant improvement.

NOW YOULL HEAR THIS MANY TIMES OVER THE COMING WEEKS - RESULTS ARE EARNED NOT GIVEN

#EARNEDNOTGIVEN

Brian Shaw 4X Worlds Strongest Man


The DIET
To gain true size and strength and to survive the intensity of the type of
training I do, I need to overcompensate with my food intake. In fact, I would say
The SHAW STRENGTH
eating 10,000 to 12,000 calories a day is one of if not the toughest jobs in my Top 8 Nutrition Rules
profession. So, my advice to you is to take your macronutrient intake seriously 1. Eat 7-8 meals/day
and to push it beyond where you have been in the past. If youre serious about 2. Meal prep your food each weekend for the coming week to
building strength, power and muscle, you have to commit to your nutrition. ensure maximum results
3. Consume at least 1.5g of protein/pound of your goal weight
Im going to start with the principals that I follow when Im in full preparation (not your current weight)
mode for an event like the Worlds Strongest Man. These principals will not only 4. Eat a quality carb source at every meal (including shakes)
push you physiology to new levels, but you will be surprised just how lean and 5. Ensure you have a high intake of protein before bed
muscle friendly they are. I tend to actually get leaner and heavier as I 6. Add salt and seasoning to taste, but there should not be a
need to go overboard
approach big events, so you can also see positive changes in your physique.
7. I practice taking in 1 to 1.5 oz of water for every 2 pounds of
target bodyweight
Ok, now Im going to give you an example of a 200 pound male that wants
8. I do not cook with additional fats as there are adequite
to increase muscle to 215 pounds. Remember in this case you will be amounts from this nutrition plan
planning and eating as if you are 215 pounds. To gain that functional
muscle, you must overcompensate, so all of the values will be based on
a 215 pound body weight.

MEAL #1 MEAL #2 MEAL #3 MEAL #4


2 scoops 100% BIO-ACTIVE WHEY 3 whole large eggs, 4 egg whites 2 scoops 100% BIO-ACTIVE WHEY 8 oz. 80% lean ground beef (measured
(includes 1 extra gram of BIO-GRO) 1 cup (before adding water) raw oats (includes 1 extra gram of BIO-GRO) after cooking)
1 tbsp. peanut butter 1 large banana, cinnamon to taste cup frozen fruit (I try to focus on darker 2 cups cooked rice
1 banana 3 scoops VANILLA ICE CREAM BIO-GRO color fruits like blueberries and 1 large banana
8 oz. 2% milk strawberries)
(can substitute almond milk if preferred) 16 oz. cold water
8 oz. cold water 3-4 ice cubes
3-4 ice cubes
Scramble eggs and cook in frying pan or Crush ice in a blender, add water. Cook ground beef to preferred finish. Add
Crush ice in a blender, add water and 2% microwave. Add boiling water to oatmeal, Add frozen fruit while blending. seasoning and spice to your preference (a
milk. Add frozen fruit while blending. stir then add sliced banana, cinnamon Continue to blend and add 100% little taco spice adds flavor). Mix beef and
Continue to blend and add 100% and BIO-GRO. BIO-ACTIVE WHEY. rice together, or eat separately.
BIO-ACTIVE WHEY.
CALORIES: 766 CALORIES: 500 CALORIES: 1145
CALORIES: 620 PROTEIN: 52 g PROTEIN: 57 g PROTEIN: 72 g
PROTEIN: 65 g CARBS: 90 g CARBS: 34 g CARBS: 124 g
CARBS: 46 g FAT: 22 g FAT: 15 g FAT: 40 g
FAT: 20 g

MEAL #5 MEAL #6 MEAL #7 MACRONUTRIENT TOTALS:


8 oz. chicken breast (measured after 8 oz. ground turkey (measured after 2 scoops 100% BIO-ACTIVE WHEY
CALORIES: 5435
cooking) cooking) with whole wheat bun. cup mixed fruit PROTEIN: 496 g
Large baked potato or 8 oz. 2% milk CARBS: 500 g
Large salad with low-fat dressing 8 oz. ground turkey (measured after (can substitute almond milk if preferred) FAT: 159 g
cooking with 2 cups cooked rice or pasta 8 oz. cold water
(with marinara sauce to taste) 3-4 ice cubes

Large mixed salad with low-fat dressing.


Add spice/seasoning to the chicken breast. 2 cups 0% fat Greek yogurt with cup Crush ice in a blender, add water and 2%
For the baked potato, add a small amount mixed berries and honey drizzle milk. Add frozen fruit while blending.
of low fat ranch dressing or sour cream (eat Continue to blend and add 100%
3 scoops BIO-GRO
plain if you are really watching your fats). BIO-ACTIVE WHEY.

CALORIES: 835 CALORIES: 620


CALORIES: 950 PROTEIN: 65 g
PROTEIN: 80 g PROTEIN: 105 g
CARBS: 95 g CARBS: 46 g
CARBS: 65 g (will be higher with pasta) FAT: 20 g
FAT: 15 g FAT: 27 g
TRAINING - Warm up

This is an important part of my training that I take as seriously as my heavy lifting. I utilize light cardio, stretching, band work and progressive
resistance on the first exercise of each body part Im training.

As an example:

ON A DAY THAT STARTS WITH DEADLIFTS, MY WARM UP WOULD LOOK LIKE THIS:

5 minutes of light cardio


Hamstring, quadriceps and abductor (inner thigh) stretching
5 minutes of resistance band (around legs) movement exercises
Deadlift with 30% of working weight for 10-12 reps
Deadlift with 60% of working weight for 5-6 reps
Deadlift with 85% of working weight for 2-3 reps
Deadlift with working weight for 1 rep (optional if needed to perfect form)
TRAINING PHASE 1 - FOUNDATION/STRENGTH - 4 WKS
Monday - Legs/Lower Body + Core
EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Leg Press 3 to 4 8 to 12 Approx. 3 minutes Uitilize a neutral stance with toes pointed out slightly.
Raise your foot position to activate more hamstring and glutes.
Squats 5 to 8 3 to 6 Approx. 3 minutes Utilize traditional squats with toes pointed out slightly.
Drive your hips up and forward throughout the motion.
Weighted Step Ups 3 8 to 12/leg Approx. 3 minutes Use moderate weight with higher box.
Glute/Ham Raise 3 8 to 12 Approx. 3 minutes Train leg curls both legs at a time AND unilaterally
or Lying/Seated Leg Curls starting with your weakest leg.
Leg Press Calf Raises 4 12 to 20 Approx. 3 minutes Superset calf raises between hamstring curls above to save time.
Weighted Cable Crunches 4 12 to 15 Approx. 2 minutes Perform a full range of motion with a full stretch in the
on Pulldown Machine upright position.

Tuesday - push day - Chest/Triceps + Core


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Bench Press 5 12, 10, 8, 5, 4 Approx. 3 minutes Use a regular medium width grip with control down and explosive push.
Increase weight each set.
Incline Dumbbell Press 3 to 4 8 to 12 Approx. 3 minutes Controlled tension on all reps, strong push up and together.
Dips 3 10-12 Dips Approx. 3 minutes Constant controlled motion and tension. Can progress to
Superset with Dumbbell Flyes 12 to 15 Flys weighted dips once 12 reps are achieved with bodyweight.
Skull Crushers 3 8 to 12 Approx. 3 minutes Keep your elbows under control while lowering the weight
slowly and exploding up.
Cable Pushdowns 3 8 to 12 Approx. 3 minutes Can do these 1 arm at a time starting with your weak side,
(Palms Facing Each Other) or both arms at once.
Hanging Leg Raises 4 To Failure Approx. 2 minutes Can start with your knees bent and progress to straight leg.
Rotate your pelvis at the top.

WEDNESday - REST

Thursday - pull day - Deadlift/Back + Biceps


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Traditional Deadlift 5 to 8 3 to 6 Approx. 3 minutes Use a slow rolling technique to get your hips down into the
best mechanical position possible.
Good Mornings 3 8 to 12 Approx. 2 minutes Keep the lower back arch strong with a slight bend in your knees.
Barbell Bent Over Row 3 8 to 12 Approx. 3 minutes Bend at the hips, not throughout the back. You will probably feel
your hamstrings stretch.
Pulldowns (Overhand Grip) 3 8 to 12 Approx. 2 minutes Make sure your back has a slight arch to it and pull the bar down
and back for maximum contraction.
Rear Delt Flyes with Dumbbells 3 8 to 12 Approx. 2 minutes Rotate your elbows forward to isolate the rear deltoid.
Dumbbell Shrugs 4 8 to 12 Approx. 3 minutes Let the dumbbells drop and stretch the traps with each rep.
Standing Alternating Dumbbell Curls 4 10 to 12 Approx. 2 minutes You can change the angle slightly if you prefer to use a bench with
a back to modify the tension on the muscle.
Cable Curls with Cambered Bar 3 8 to 10 Approx. 2 minutes Depending on shoulder width, use close or wide grip to maximum tension.

friday - REST

Saturday - Pressing/Functional Training + Core


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Controlled Clean and Push Press 4 5 to 6 Approx. 2 minutes Not to complete failure, use consistent form.
Seated Dumbbell Shoulder Press 3 8 to 12 Approx. 3 minutes Keep the tension on the deltoids by not resting at the bottom
of the movement.
Front Lateral Raise 3 10 to 12 Approx. 3 minutes No swinging. Let the deltoid and rotator cuff move the weight.
Superset with Side Lateral Raise 3 10 to 12 between supersets Keep your elbows up high to place more tension on the medial deltoid.
Dumbbell Farmers Walk 3 20-30 seconds each Approx. 2 minutes Vary your speed to stress your grip in different ways.
Ab Wheel 4 8 to 12 Progress to full extension. Add side movements to activate obliques.
Rowing Sprints 3 to 5 30 Seconds 90 seconds Increase tension on rower. Utilize your legs to generate maxium power.
TRAINING PHASE 2 - STRENGTH/POWER - 4 WKS
Monday - Legs/Lower Body + Core
EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Controlled Box Squats 4 to 6 5 to 7 Approx. 3 minutes Utilize traditional squats, mixed with controlled box squats.
Control the motion down, pause briefly as you sit on the box.
Lunges 3 to 4 8 to 12 Approx. 3 minutes Chest up, knee at 90 degrees with controlled stretch and
explosive contraction.
Weighted Step Ups 3 8 to 12/leg Approx. 3 minutes Lower box with heavier weight than Phase 1.
Glute/Ham Raise or Lying Leg Curls 3 8 to 12 Approx. 3 minutes Train leg curls both legs at a time AND unilaterally starting with
your weakest leg.
Standing Calf Raises 4 12 to 20 Approx. 3 minutes Superset calf raises between hamstring curls above to save time.
Cable Twists 4 Close to failure Approx. 2 minutes Pre flex the abs and obliques before starting to apply tension.

Tuesday - Chest/Triceps + Core


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Dumbbell Bench Press 5 10, 8, 6, 4, 4 Approx. 3 minutes Increase the weight with each set.
Incline Barbell Press 3 to 4 8 to 12 Approx. 3 minutes Bring the bar down fairly high on the chest towards your neck
to get maximum stretch.
Decline Cable Flyes 3 10 to 12 Approx. 3 minutes Constant controlled motion and tension.
Cambered Bar Pushdowns 3 8 to 12 Approx. 3 Minutes Keep your elbows tight by your side while pressing.
Overhead Dumbbell Extension 3 8 to 12 Approx. 3 minutes Do these one arm at a time starting with your weak side.
Hanging Leg Raises 4 To Failure Approx. 2 minutes You can start with knees bent and progress to straight leg.
Rotate your pelvis at the top.

WEDNESday - REST
Thursday - Deadlift/Back + Biceps
EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Traditional Deadlift 5 to 8 3 to 6 Approx. 3 minutes Use a slow rolling technique to get your hips down into the best
mechanical position possible.
Hyperextension 3 10 to 12 Approx. 2 minutes Get more resistance by holding a plate on your chest.
Dumbbell Bent Over Row 3 8 to 12 Approx. 3 minutes Keep your back straight and bend at the hips. Your hamstrings
may feel a stretch when you are in position.
Pulldowns 3 8 to 12 Approx. 2 minutes Bring the bar high on the chest while pulling your elbows down
(Grip with palms facing each other) and back.
Rear Delt Flyes on Peck Deck 3 8 to 12 Approx. 2 minutes Keep your elbows up to isolate the rear delt.
Barbell Shrugs 4 8 to 12 Approx. 3 minutes Lean forward approx. 5 degrees so you are shrugging both up and
back slightly.
Alternating Hammer Curls 4 8 to 10 Approx. 2 minutes This will help strengthen your forarm and outer biceps.

Cambered Bar Curls 3 8 to 12 Approx. 3 minutes Pick the best grip width to activate your biceps.

friday - REST

Saturday - Pressing/Functional Training + Core


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Dumbbell Shoulder Press 4 5 to 6 Approx. 2 minutes Not to complete failure, use consistent form.
Standing Barbell Press 3 8 to 12 Approx. 3 minutes Stagger your feet to keep a solid base and firm back posture.
Front Dumbbell Raise 3 10 to 12 Approx. 3 minutes To vary the stress on the anterior deltoid try this with your thumbs
between supersets up from time to time.
Superset with
Upright Cable Row 3 10 to 12 Keep your shoulder blades retracted to emphasize the deltoids.
Tire Flip if available 4 20-30 seconds each Approx. 2 minutes Form is critical on the tire flip. Utilize similar positioning like the
or Sledgehammer on Tire deadlift by getting your hips low and square to the tire.
Weighted Cable Crunches to Sides 4 8 to 12 Approx. 2 minutes To activate your obliques alternate side to side.
Rowing Sprints 4 to 6 30 Seconds 90 seconds You may need to increase the resistance as you will be pulling hard.
TRAINING PHASE 3 - Hypertrophy/POWER - 4 WKS
Monday - Legs/Lower Body + Core
EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Squats (Little wider than normal stance) 4 to 6 8 to 10 Approx. 3 minutes A little lighter than the first two phases for slightly higher reps.
Leg Extensions 3 to 4 8 to 12 Approx. 3 minutes Controlled explosion up, followed by controlled decent.
Weighted Step Ups 3 8 to 12/leg Approx. 3 minutes Slightly higher box than Phase 2 with the same weight.
Glute/Ham Raise or Lying Leg Curls 3 8 to 12 Approx. 3 minutes Train leg curls both legs at a time AND unilaterally starting with
your weakest leg.
Standing Calf Raises 4 12 to 20 Approx. 3 minutes Superset calf raises between hamstring curls above to save time.
Machine Crunches 4 Close to failure Approx. 2 minutes Explosive contraction with controlled tension during stretch.

Tuesday - Chest/Triceps + Core


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Dumbbell Bench Press 5 8 to 10 Approx. 3 minutes Regular, medium grip with control down and explosive push.
Incline Dumbbell Flyes 3 to 4 8 to 12 Approx. 3 minutes Controlled tension on all reps, strong push up and together.
Decline Bench Press 3 8 to 10 Approx. 3 minutes Bring the bar down to the mid line on your chest
to get an additional range of motion.
Skull Crushers 3 8 to 12 Approx. 3 Minutes Keep your elbows under control while pressing.
Overhead Dumbbell Extension 3 8 to 12 Approx. 3 minutes Do these one arm at a time starting with your weak side.
Ab Roller in various directions 4 To Failure Approx. 2 minutes Start by doing them straight and then work on moving
side to side to add more obliques.

WEDNESday - REST

Thursday - Deadlift/Back + Biceps


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Traditional Deadlift 5 to 8 6 to 8 Approx. 3 minutes Use a slow rolling technique to get your hips down into the best
mechanical position possible.
Hyperextension 3 10 to 12 Approx. 2 minutes Get more resistance by holding a plate on your chest.
Pulldowns (Underhand Grip) 3 8 to 12 Approx. 3 minutes Keep the chest high and pull your elbows down and back.
Barbell Bent Over Row 3 8 to 12 Approx. 2 minutes Pull this one close to or below the bottom of your rib cage.
Keep your elbows close.
Rear Delt Cable Flyes 3 8 to 12 Approx. 2 minutes Keep your elbows up high to isolate the deltoid. Start with your
weak side, followed by your strong side.
Barbell Shrugs 4 8 to 12 Approx. 3 minutes Lean forward approx. 5 degrees so you are shrugging both up and
back slightly.

friday - REST

Saturday - Pressing/Functional Training + Core


EXERCISE SETS REPS REST BRIAN SHAWS POWER UP
Side Laterals 4 8 to 10 Approx. 2 minutes Not quite to complete failure, use consistent form.
Front Dumbbell Laterals 3 8 to 12 Approx. 3 minutes Try holding the weight at the top for a brief second to add
additional tension.
Standing Push Press 3 10 to 12 Approx. 2 minutes You will be pre-exhausted so you may experience an extra pump.
Keep your form tight by flexing your core.
Single Arm Dumbbell Press 3 10 to 12 Approx. 3 minutes Alternating sides, starting with your weak side.
Tire Flip if available or 4 20-30 seconds each Approx. 2 minutes Form and explosiveness is key here.
Sledgehammer on Tire
Weighted Cable Crunches to Sides 4 8 to 12 Approx. 2 minutes This will activate the obliques as well. Make sure to get a full stretch.

iSatori Inc., FitLife Brands and the authors make no warranties in relation to the information contained in this program. This program is not a substitute for sound medical advice from a licensed physician.
The information within is intended for healthy adults 18 years of age and older. The products mentioned in the program are not intended to diagnose, treat, cure or prevent any disease. Performing the exercises or adopting
the nutrition and supplement programs is strictly at your own risk.

For questions related to the program, please email info@iSatori.com or call 1-866-688-7679.

2017 FitLife Brands Inc.


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