Dr Rusin – Bulletproof Muscle

Dr Rusin – Bulletproof Muscle

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Description

Dr Rusin – Bulletproof Muscle – [ eBook – 1 PDF]

What’s in the Box?

Bulletproof Muscle is a systemized guide that focuses on coaching through the detailed execution and perfectly integrated programming strategies of traditional and innovative strength and hypertrophy based movements and exercises to gain a mastery level of movements to develop pain-free muscle.

This program leaves no stone unturned, covering:70+ strength and hypertrophy based movement staplesOver 2.5 hours of detailed video tutorials from Dr. John Rusin and Dr. Ryan DeBell

200+ pages of custom written coaching notes for perfect execution, programming and progressionIntegrated programming options for every type of client and athlete, focusing on WOD style programming, rehabilitation, sports performance and general fitness

Bulletproof Muscle is your go to source for strength and hypertrophy training and coaching methods and techniques, presented with clinical precision by some of the most innovative and respected minds in the performance training and rehabilitation industries.

No matter if you are training in a WOD style program yourself, or have goals of enhancing your muscle mass while staying pain free in the process, this program will guide you through how to intelligently implement these strategies into any type of training specialty. From Sports Performance to Rehabilitation, Functional Fitness to General Fitness, Bulletproof Muscle will enhance the quality and results of your training, no matter what the goal.

Upper Body: Horizontal PushThe Horizontal Push has to involve more than just the bench press if your goal is maximizing strength and muscle while staying injury free. In this section, we will break down the major pressing movements involving barbells, dumbbells and the push up. These muscle building variations will yield maximal benefit while minimizing joint stress and chronic injuries.

Upper Body: Horizontal PullNo single movement pattern may be overlooked as much as the Horizontal Pull in many facets of training and fitness. In this section, we will detail the row pattern and it’s many variations, how to best to implement these movements into your training, and why maximizing postural alignment and integrity of the spine and shoulders needs to be a priority when building a bulletproof upper body.

Upper Body: Vertical PushThe Vertical Push is one of the most polarizing overhead movements in training, but also a pattern that many people struggle to maximize in a pain-free way. In this section, we will teach the foundational overhead lifts, while introducing some effective alternatives to the barbell overhead press to build pain-free muscle while enhancing performance and function in the process.

Upper Body: Vertical PullThe pull up is one of the single most emphasized movements across the world, but the Vertical Pull often time lacks variety, which may predispose movement dysfunction and injuries. In this section, we will teach you how to execute the perfect pull up, but also how to integrate variations in both body and hand placement to get the very most out of your pain-free muscle building.

Shoulder EmphasisDirect shoulder is often times overlooked, especially in athletic and general fitness populations that present with shoulder pain and dysfunction at epidemic levels. In this section, we are going to bring you through how to execute the foundational Shoulder Emphasis movements to keep your clients, patients and athletes building functional muscle without pain.

Arm EmphasisNo muscle building program is complete without appreciating and mastering the power of Arm Emphasis based training. In this section, we will focus on building the biceps, triceps and forearms with both foundational and innovative movements and exercises. These will provide the perfect training stimulus to forge bodies that look as strong and functional as they perform.

Lower Body: SquatThey don’t call the Squat the king of all strength movements for nothing. This compound movement pattern is a cornerstone of strength, muscle development and movement re-patterning, and we will be teaching our methods behind coaching this foundational movement and it’s many powerful variations to forge muscle, functional strength and resiliency against injury in this section.

Lower Body: Hip HingeThe Hip Hinge movement pattern is one of the most important movements to not only master for long term injury prevention, but also to maximize in strength and hypertrophy training. Emphasizing the coordinated muscular development of the glutes, hamstrings and spinal stabilizers is one of the single most powerful ways to transfer training into performance. We’ll review exactly how to do this.

Lower Body: Single Leg LungeTraining Single Leg movements is about more than just balance and coordination. Emphasizing the split stance allows us to overload the muscular systems of our athletes while minimizing joint stress. In this section, we will teach the lunge, split squat and staple variations of each to build functional muscle and improve performance and resiliency against injury.

Exercise Tutorial ExampleHere’s a really quick taste of what’s inside Bulletproof MuscleSingle Arm Barbell RowThe following movement will be set up in a landmine position with one end of the barbell down and stabilized in a corner or groove. This single arm barbell variation allows for some novel strength and hypertrophy stimulus while providing a better “feel” for the constant tension and varying strength curve of each movement.

The ProgrammingThe single arm barbell row is one of the single most effective primer movements I’ve used for back emphasized training. Working within pure hypertrophy based set and rep schemes around 12 reps works perfectly for getting the muscles of the posterior chain activated, while also creating a pump in the process.

The ExecutionStanding next to the barbell, you will grab the barbell up against the collar with a neutral grip. The lower body will be positioned with a split stance that will be very similar to the single arm barbell row off the rack. From here, it is pivotal to bring the opposite arm and elbow down onto the leg to stabilize the movement. So resting on the knee will create essentially the same stabilization that we have on the 3-point stance and off the rack row variations. The advantage that we need to be playing into on these landmine setups are the great stretch we are able to safely elicit at the bottom portion of the movement. So control the range of motion, and really work on keeping constant tension throughout the entire posterior chain system. Also note that you want to be using small plates such as 10s and 25s to make sure you can open up the needed range of motion at the top and bottom of the movement.

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