Metroflex Gym Powerbuilding Basics

Metroflex Gym, in the heart of Arlington, Texas, is the most recognized ﾓiron sportﾔ facility in the history of the Lone Star State. The gym is home to Ronnie Coleman, Branch Warren, and a host of other bodybuilding, powerlifting and strongman champions. Josh Bryant, a world renowned strength coach, has trained a multitude of world record setting athletes. Brian Dobson, the owner of Metroflex Gym, trains both Ronnie Coleman and Branch Warren. These two minds have come together to share with you the secrets of the elite lifters and bodybuilders they have trained.

Not only does this book contain over 50 different routines and 170 exercises that Josh and Brian have used to build champions, but it also gives you the tools necessary to build and execute your own program.

You will learn how to incorporate strongman training, interval fat-loss conditioning, and assistance exercises into your workouts. In addition to all the written information in this book, you will also have access to over 170 video demonstrations.

Whether you are a novice bodybuilder, elite powerlifter, or just want to gain some muscle, this 300+ page book will benefit your training. You will see how old school training methodologies can be combined with cutting edge techniques to create a bigger, more powerful you.


Chapter 1 History of Bodybuilding and Metroflex Gym

Chapter 2 History of Powerlifting

* The Competition
* The Three Lifts
* Sample Powerlifting Workouts by the Great

Chapter 3 Powerbuilding

Chapter 4 Psychological Preparation and Goal Setting

* Goal Setting Strategies
* 10 Ways to Motivate Yourself

Chapter 5 Building a Base

* Train Big Lifts
* Limit Strength
* The Squat
* Overhead Press
* Chin-ups
* The Bench Press
* The Deadlift
* Bar Dips
* Additional Core Lift Benefits
* Hormonal Response to core lifts
* Limit Strength Programs

Chapter 6 Nutrition

* Nutrition for Bulking up
* Bulking Nutrition Plans (Practical Examples)
* Cutting
* Carb Cycling
* Fixed Carbohydrate Approach


Chapter 7 Recovery

* Caloric Intake
* Legal Supplements
* Not so legal supplements
* Sleep
* Factors Affecting Recovery
* Powerbuilding Routines for Easy Gainer
* Powerlifting Routines for Average Gainer
* Powerbuilding Routines for Hard Gainer
* Expediting Recovery
* Dynamic Stretching Routine
* Cool Down Program
* Foam Rolling (SFMR) Program
* Deloading

Chapter 8 History of Drugs in Sports

* What are anabolic/androgenic steroids (AAS)
* Types of Anabolic Steroids
* Evaluating the Risk-to-Benefit Ratio of AAS
* Human Growth Hormone (HGH)
* IGF-1
* Insulin
* Fat Loss Drugs
* Stimulants

Chapter 9 Odd lifts and Conditioning

* Bosu Ball/Stability Ball Training
* Unilateral Movements
* Strongman Training
* Practical Examples of integrating Strongman into your routine
* Interval Conditioning
* Guidelines for Interval Training
* Barbell Complexes
* Kettlebell Training
* Jumping Rope
* Long Slow Cardio/Walking

Chapter 10 Brian Dobsonﾒs Top 10 Assistance Exercises For Each Muscle Group

* Legs
* Chest
* Shoulders
* Triceps
* Biceps
* Back Thickness
* Back Width
* Abdominals

Chapter 11 Routines

* 53 championship proven effective powerbuilding routines

Chapter 12 Conclusion