The B Chain Workout

The B Chain Workout is largely based on Mark Rippetoe’s Book: Starting Strength, Dr. Martin Gibala's Book: The 1 Minute Workout, as well as the ideas behind the “reverse pyramid” technique. I highly recommend that you read both books because one is an expert in form and technique, and the other on High Intensity Interval Training. The images below are from Starting Strength. Please use a certified trainer to conduct these exercises. I will provide guidance as I can, but I cannot be held responsible for any injuries or anything else that could possibly go wrong with routine as set forth below. If you are pregnant or have any health issues otherwise, please contact your physician.

Compounded exercise using barbells are the most efficient way to strengthen the body. Allowing your body to rest for at least two minutes after a brief period of intensity allows for enhanced respiration, ie, your body will make more use of oxygen. Using Branched-Chain Amino Acids, as those found in the B Chain Workout Drink, allows your body to take full advantage of both theories, especially if you plan to workout fasted. As  BChain has only 15 calories, it does not trigger an insulin response, thereby providing you with the fat burning advantage of working out fasted, while at the same time, the BCAA's are protecting your muscle tissue from getting burnt-up for energy.

Step 1

Stretch and warm up the body. Do some foam rollers and loosen up your legs.

Step 2

Do two sets of rows, 8-12 reps each, the first set light and the second moderate. This isn’t the main part of the regime, but necessary as we will be doing heavy bench pressing later. If your gym has a rowing machine, use it for a few minutes.

After you have warmed up, you will begin your core workout. The basic set up will be the following:

1. Warm up – do 5 reps without weights, then another 5 reps with roughly half of your heavy set’s weight.

2. Heavy set – aim to lift no fewer than 4 reps, and no more than 6 reps. Then rest for 2 minutes.

   • If you cannot do 4 reps, then next time you train, reduce weight by 5 pounds.
   • If you are able to do more than 6 reps, then next time you train, add 5 pounds. The idea is to increase your weight VERY gradually so that each part of your body has a chance to get stronger. This trains not just your muscles, but your tendons and your nervous system. 
   • For your first few workouts, you will have to calibrate yourself, so you may need to add or reduce significantly more weight.

3. Middle set - take off 10-15% of the weight. Lift no fewer than 6 reps, and no more than 8 reps. Then rest for 2 minutes.

4. Light set - take off a further 10-15% of the weight. Lift no fewer than 8 reps, and no more than 10 reps. Then rest for 2 minutes.

Step 3

Squats. Please review the images as they should be helpful (still do this with a professional!)

1. Warm-up
2. Heavy Set
3. Middle Set
4. Light Set

Step 4

Bench Press – Please review the images as they should be helpful (still do this with a professional!)

1. Warm-up
2. Heavy Set
3. Middle Set
4. Light Set

Step 5

Dead Lifts -- Please review the images as they should be helpful (still do this with a professional!)

1. Warm-up
2. Heavy Set
3. Middle Set
4. Light Set

Step 6

Stretch. If you are my age or older (40) take a long hot shower before you leave the gym, or even better, a long hot bath. I generally perform this routine once a week so that my body has sufficient time to heal. If you are looking to lose a lot of weight, then you may want to consider this twice a week. Research has shown, however, that once a week is absolutely sufficient, especially if you are performing this workout.