The Intelligent & Relentless Pursuit of Muscle™

Building the Apex Predator Body



Software and Hardware: The Neural and Physical Advantage

If you've got the most advanced software with super-human hardware, you're in a perfect position to build and maintain an amazing body.

You've heard the maxim "you are what you eat." Well, you are what you train, too.


Use The Force – 3 Keys to Understanding Muscle and Performance

Your muscles have the capability to do three things, provided you train them to: produce force, reduce force, and transfer force.

And each one is crucial to building the ultimate blend of machine and muscle.

Producing Force

You produce force—which makes you stronger and builds muscle—whenever you do traditional strength training movements like squats, deadlifts, chins, or presses. 

Reducing Force

Learning to reduce force—like decelerating a lunge, for instance—is an overlooked aspect of training but one that can save you wear and tear on joints and enable your body to heal itself more quickly.

Transferring Force

In the gym that means things like plyometrics, reactive training, and full-body integrated movements like kettlebell swings or medicine ball slams.

And not only are these three aspects of force crucial, an apex predator must also know how to use his body in the most efficient way possible.

Any wasted movement or extra effort zaps your energy and screws your results.


Form, Function, and Freaky Muscle

If you are what you train, then you need a blend of movements that work both the hardware and the software.

Since the exercises Tumminello pairs together use different muscle groups and metabolic systems, your body stays fresh.

Example:

Deadlift for 6 reps

Rest 30 seconds

Swiss ball Push-ups – as fast as possible for 30 seconds

Rest 30 seconds

Repeat

The beauty of this pairing is the time-based exercise. "A timed exercise doesn't interfere with your established rest periods," he says. "If I said to do twenty reps, it may take you a minute and then your rest period would be ruined. This way, you get a lot of work in a short amount of time and are still refreshed when you go back to the main 'hardware' exercise."


The Apex Predator Program – 3-Day Split

Program notes:

• Perform all exercises at the highest intensity possible for the given sets and reps

• Perform all yellow exercises at medium intensity for the time given.

• Unless otherwise specified, rest as little as needed between sets to successfully complete the given reps with perfect form.

• Begin all workouts with a 10-minute dynamic warm-up.

• Perform Power Work in the same session as Strength Work

Key:

AR – Active Recovery

MB – Medicine Ball

BW – Bodyweight

DB – Dumbbell

BB – Barbell

1A – One arm

KB – Kettlebell

CBL – Cable Column

SL – Straight Leg


Day A (Monday) – Upper-Body Pull

Power Work

MB Rotary Toss x 4-6 each side

MB Chest Toss x 4-6

MB Slam x 4-6

Rest 90 sec between sets

Or, if you don't have a medicine ball, try this:

Jump Shrug x 3-4 reps

Hang Clean x 3-4 reps

Clap Push Up x 5-6 reps

Rest 90 sec between sets

Strength Work

AR – Lunge Matrix (Eyes closed) x 1 minute

AR – Swiss Ball Ricochet Push up x 30 seconds

AR – DB Uppercut – 30 seconds

AR – Push-ups – 30 seconds

AR - Swiss ball Leg Curl x 30 seconds


Day B (Wednesday) – Leg/Hips

Power Work

Rest 25-30 sec between sprints

OR, If you don't have access to an area where you can do sprints, try this:

Put the treadmill at a high incline—15 degrees—at a speed of 10mph and sprint for 5-8 seconds. Rest 25-30 seconds between sprints.

AR - Hip Flexor Stretch 30 seconds each side

Strength Work

AR – Swiss ball 1A Plank Hold (15 seconds each arm)

AR – Recline Rope Pull


Day C (Friday) – Upper-Body Push

Power Work

MB Rotary Toss x 4-6 each side

MB Punch Toss x 4-6

MB Soccer Toss

Rest 90 sec between sets

Or if you don't have a medicine ball, try this:

Single Arm Swing x 4-6 reps

Single Arm Clean x 4-6 reps

Single Arm Push Press x 4-6 reps

Perform all exercises, back to back, on one side of the body. Then perform on the other side.

Rest 90 sec between sets

Strength Work

AR – Supine Band Shoulder External Rotation – 30 seconds

AR – Split Stance Band Speed Row – 30 seconds

AR – Body Saw x 45 seconds


Wrap-Up

Your physique isn't just a collection of muscles—it's a system with both hardware and software that communicate with each other. If your systems communicate poorly, your body suffers. But if everything's in sync, the results from your training will come quicker and be more dramatic.

So while a pure hypertrophy or pure strength program is a great way to go from base level to bigger and stronger, to truly become a well-rounded machine you need to vary your program and work on producing, reducing, and transferring force.



Johnnie Jackson

Day A:

Day B:

1-leg hip thrust

1-leg hip thrust

Day C:

Angled press

Angled press


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