philosophy here that has worked
wonders with a number of rut stuck couch-potato turned muscle-men. I
call it the psycho trainer method of inspiration.
Psycho trainer method of
inspiration? The Yes, there
are two parts to the psycho trainer method of getting HUGE quickly:
Make no mistake about it, this workout is going
to hurt, and it will hurt a lot (You'll learn
later that this is a good thing.) There are a
few general benchmarks to the workouts that will
let you know if you're doing them correctly.
Signs of a good set:
- It really sucks and hurts
(This is a general guideline, below we'll
outline what constitutes proper hurt and
- You can't move that well the
next day after doing an exercise.
- You can't move that well two
days after doing an exercise.
- During an exercise you hear
weird animal noises, then realize your making
- Your face changes more than 4
shades of red, purple, or black during a set.
- You see stars, get tunnel
vision, and then come-to with a bar resting
comfortably on your neck.
"Sounds great, but how do I do it?"
I'm glad you asked. The first
thing you'll need is a good workout partner or
two (Two is better than one, as it reduces the
possibility of one person wimping out and
dragging the intensity of the workout down to a
sane level.) Whether the partner is stronger or
weaker than you is irrelevant, attitude is
everything (The more sadistic, the better.) The
next step is to become a psycho partner
yourself. This will allow you to push your
partner hard, thus making him/her push back
harder. Revenge is a great motivator for these
types of workouts.
"I'm ready, what can I do to become a psycho
partner?" To truly become psycho, we need study one
of the most psycho motivating people of our
current day and age and emulate him. Rent the
video Full Metal Jacket, and pay close attention
to the drill sergeant. This sergeant is probably
the best role model for the psycho trainer. He
elevated recruits to physical levels that they
didn't think they could reach, all through fear,
intimidation, force of will, and humiliation.
This is a good thing.
Beware the slacker, in all his shapes and
forms: The arch nemesis of the psycho partner is
the slacker. You need to find when and where
your partner is slacking, and this may not be
obvious. If your partner does 185 lbs on bench
for 10 reps without a spot, this is a sign that
he needs more weight (Sometimes he'll even grunt
a bit to make you think that he's working, don't
be fooled). This is the "It's heavy, I'm going
to stay at this weight next set" variety of
slacker. Don't let your partner get away with
this. If you can do 10 reps of something without
a serious spot, it's time to increase the
weight. INSIST that the partner up the weight
and go for a few less reps, (In this case, say
205 lbs for 6 reps). Many people have
unconsciously put self-imposed limits on what
they can lift. Don't buy into these limits,
force your partner to smash these barriers.
The next variety of slacker is the "I'm just
going for reps this set " kind. Ok, using light
weight and going for reps can be a good thing,
but now let's really go for some reps, not just
10 or oooohhh 12 reps, let's get psycho . 20
reps should be the minimum for this person, 30
or higher is better. If they can do 12 reps
without a spotter, they can do 20 with a psycho
spotter. Again refer to the above signs of a
good workout to judge whether your partner is
putting out an earnest effort.
The Everyday Lifting Rut, and the lying
Lying to your partner is one of
the best ways to snap them out of the usual rut.
Universal machines are the best for this type of
inspiration. If you're doing an exercise, say
cable rows, and your partner sits down and tells
you to put the pin in at 150 (He usually does 10
reps, but insists that it's heavy), have some
fun. Put the pin in 170, and use some of the
motivational methods listed below to force him
to squeeze out at least 8, then berate him for
not getting 10. If your partner tries to avoid
this by setting his own pin, don't worry, this
can be overcome in a few ways. The best is to
point out a nice looking female, and as the
would- e-slacker looks, drop the pin down a few
plates....Cha Ching. If you simply can't fool,
shame, or trick your partner into doing more
weight, INSIST that he get at least 12 reps,
then do a Break-Down (Explained below under
sadistic exercise methods).
Motivation during the set is important: Total effort should be given to each and
every set after a warm-up. There is no excuse
for just doing a few reps and putting the weight
down. Below are some of the better phrases that
are good to scream at your partner during lifts.
Anger, fear, and humiliation are the
cornerstones of the motivation.
Was effort expensive today, you couldn't get
- Lift you worthless piece of
- I don't mean to say anything,
but my girlfriend lifts more.
- You lift like old people F--k,
slow and ugly.
- Of course it's heavy, that's
why they call it weight.
- That's not bad....for a girl.
- I've seen your pool cleaner
lift more... hey wasn't he at your house today
with your wife while you were at work?
- Worthless must have been on
sale, it appears you stocked up.