Joliver
E-Fighter Extraordinaire
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The CUBE Method was created by Brandon Lilly. Brandon Lilly was a westsider for some time and you can see the influence of that Westside training in his program. The very core of the program isn't much more than a "no frills" Westside. If you love Brandon, or the cube, or both--please don't take that as an insult, being as how Westside creates champions (like Lilly).
The CUBE Method philosophy
1) PRs are for the platform--A gym PR is folklore and grows with the passage of time.
2) Don't miss lifts--Don't be overzealous and miss lifts by overestimating your abilities.
3) Each method is as important as the next--Don't play favorites and just "go through the motions" with days other than your favorite.
Layout of the Cube
You will lift 3-4 days per week in the cube method. Each day of the week will be will be dedicated to a particular method. The cube is set up as a 10 week program.
Your FIRST week will look like this:
Day 1: Max effort squat day
Day 2: Dynamic (explosive, as Lilly refers to it) effort Bench press day
Day 3: Repetition day for Deadlift
Day 4: Bodybuilding day (optional)--for Overhead presses and other lagging groups.
Your SECOND week:
Day 1: Repetition Day for Squat
Day 2: Max effort Bench press
Day 3: Dynamic Deadlift day
Day 4: Bodybuilding day (same as week 1)
Your THIRD week:
Day 1: Dynamic Squat Day
Day 2: Repetition Bench Day
Day 3: Max effort Deadlift Day
Day 4: Bodybuilding day (same as week 1)
Week 4: Back to week 1
Did you catch the pattern? You will do each method (ME, DE, Rep) only once per week per lift. For example, you will never max bench, squat, and DL in the same week.
Weights and Loading
Heavy Day Wave 1: 80% x 2 reps x 5 sets
Heavy Day Wave 2: 85% x 2 reps x 3 sets
Heavy Day Wave 3: 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep
Dynamic Day Wave 1: 50% x 3 x 8
Dynamic Day Wave 2: 55% x 3 x 8
Dynamic Day Wave 3: 60% x 3 x 8
Rep Day Wave 1: 70% x 8 reps x 1 set
Rep Day Wave 2: 80% x 8 reps x 1 set
Rep Day Wave 3: 90% x 8 reps x 1 set
Acceptable Core Lifts:
Squat (no other lifts)
Bench press and other major presses (not OHP)
Deadlift/deficit DL
Assistance Lifts
After each core lift, you will chose between 3-5 accessory moves, and do them in a bodybuilding scheme (set/rep range).
Now before anyone gets mad at me and screams "hey man, that isn't right, I got the e-book and it says..." let me say this: Kiss my ass. You should have posted up. This is a pretty good representation of what the CUBE Method is about, but it isn't the cube in its entirety. Lilly is actually pretty specific about which exercises he believes should be used, and I don't necessarily believe that you need to do the exact program, but you should follow the spirit of it. This should get you there.
If you have any questions, feel free to shoot me a PM.
The CUBE Method philosophy
1) PRs are for the platform--A gym PR is folklore and grows with the passage of time.
2) Don't miss lifts--Don't be overzealous and miss lifts by overestimating your abilities.
3) Each method is as important as the next--Don't play favorites and just "go through the motions" with days other than your favorite.
Layout of the Cube
You will lift 3-4 days per week in the cube method. Each day of the week will be will be dedicated to a particular method. The cube is set up as a 10 week program.
Your FIRST week will look like this:
Day 1: Max effort squat day
Day 2: Dynamic (explosive, as Lilly refers to it) effort Bench press day
Day 3: Repetition day for Deadlift
Day 4: Bodybuilding day (optional)--for Overhead presses and other lagging groups.
Your SECOND week:
Day 1: Repetition Day for Squat
Day 2: Max effort Bench press
Day 3: Dynamic Deadlift day
Day 4: Bodybuilding day (same as week 1)
Your THIRD week:
Day 1: Dynamic Squat Day
Day 2: Repetition Bench Day
Day 3: Max effort Deadlift Day
Day 4: Bodybuilding day (same as week 1)
Week 4: Back to week 1
Did you catch the pattern? You will do each method (ME, DE, Rep) only once per week per lift. For example, you will never max bench, squat, and DL in the same week.
Weights and Loading
Heavy Day Wave 1: 80% x 2 reps x 5 sets
Heavy Day Wave 2: 85% x 2 reps x 3 sets
Heavy Day Wave 3: 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep
Dynamic Day Wave 1: 50% x 3 x 8
Dynamic Day Wave 2: 55% x 3 x 8
Dynamic Day Wave 3: 60% x 3 x 8
Rep Day Wave 1: 70% x 8 reps x 1 set
Rep Day Wave 2: 80% x 8 reps x 1 set
Rep Day Wave 3: 90% x 8 reps x 1 set
Acceptable Core Lifts:
Squat (no other lifts)
Bench press and other major presses (not OHP)
Deadlift/deficit DL
Assistance Lifts
After each core lift, you will chose between 3-5 accessory moves, and do them in a bodybuilding scheme (set/rep range).
Now before anyone gets mad at me and screams "hey man, that isn't right, I got the e-book and it says..." let me say this: Kiss my ass. You should have posted up. This is a pretty good representation of what the CUBE Method is about, but it isn't the cube in its entirety. Lilly is actually pretty specific about which exercises he believes should be used, and I don't necessarily believe that you need to do the exact program, but you should follow the spirit of it. This should get you there.
If you have any questions, feel free to shoot me a PM.