Body of a Spartan has been getting me some great questions lately.
A reader (who asked to remain anonymous) e-mailed me the other day:
My main search right now is for a strength program that also incorporates aesthetics
My question is what the body of a spartan book looks like. Does it use both strength and muscle building exercises? Does it change the rep range? I would be interested to know. Thanks.
Here was my response:
To answer your question, Body of a Spartan starts out demolishing lifting myths, then goes into full photo demonstration of the various exercises, then outlines the actual lifting program and routines.
The programs outlined in Body of a Spartan do combine your main compound exercises plus supplemental exercises (isolation mostly) and is intended for both strength and bodybuilding.
To quote: “The goal is to build strength, burn bodyfat, build broad shoulders, thick chest, wide back, thick arms, tight waist and muscular thighs.”
The program is laid out in such a way that you can change up exercises, especially the supplementals he mentions, in any way you see fit. As for rep range changing, Victor advocates starting at a light enough weight to do 10 reps or so, then shooting for a weight where you can only perform one rep. Main exercises are lifted for fewer reps, higher weight, and supplemental exercises are lifted for slightly more reps, slightly lower weight. Both main and supplemental groups are ramped up in a similar manner though.
Near the end of the book after the exercise demonstrations, Victor outlines the daily routines, starting with beginner, intermediate (non-beginner as he calls it) and advanced. Each lift routine appears to be laid out to allow other muscle groups to take a break while working others that weren’t exercised in the previous days.
After he lends his helpful personal notes and even dieting for overweight people who want to lose fat or underweight people who want to gain lean mass, as well as keeping track of weight lifted so you can see your improvement over time. It’s a very straightforward guide.
For those who aren’t in the know, this is Body of a Spartan:
If you haven’t seen it yet, be sure to read my review of Body of A Spartan and get lifting already!