THE CUBE METHOD 1
by BRANDON LILLY THE CUBE METHOD 2 THE CUBE
Before you pursue any physical fitness program, especially one as intense as powerlifting please, consult a doctor. This book may not be reproduced, transmitted, or recorded in any form without permission from the author. Copyright 2012 by Brandon Lilly. All rights reserved. THE CUBE METHOD 3
I dedicate this book to my Dad. A man that says what he means, and means what he says. A man’s man. Our name means something, and I am trying to honor that in my own way. Thank you for teaching me the reward for hard work, high standards, and discipline. This book would never have been possible without the lessons you have given me, and I will gladly, publicly admit that as much as I bucked, you never gave me the wrong advice. SPECIAL THANK YOU’S: Bunky Harkleroad, you pushed me every single day that you coached me. You believed in me more than anyone I had ever come across in my life. You saw something within me that I could not have extracted without your guidance and friendship. You lit a fire in me that has never gone out. I’ll never let my arm’s drop… Mark Bell, you have been a solid friend, and mentor to me. You will never know how much I respect your guidance. Chad Smith, you took a chance on me, gave me a voice, and a platform to speak. You helped me find a way to channel my ideas. All my past and present teammates, all of you had a hand in this book. Whether you built me up, or tore me down, I am who I am as a lifter because of you all. Thanks to Danny, Jimmy, Pat, Ryan, Mike, Frank, Pete, Grizz, Murph, Lynn, Bandy and all the rest of Lexen for taking a chance on me. THE CUBE METHOD 4
TABLE OF CONTENTS ABOUT THE AUTHOR 6 WHY YOU NEED THIS BOOK 8 IF YOU WANNA BE A BOSS YOU GOTTA PAY THE COSTS 10 WHAT IS THE CUBE METHOD? 12 CUBE METHOD PHILOSOPHY 15 CUBE PROGRAMMING 17 THE POWER LIFTS BY DESCRIPTION 22 UNDERSTANDING HOW I AM DIFFERENT AND HOW THAT MAKES THIS METHOD DIFFERENT 30 HOW DO WE DETERMINE A 1 REP MAX? 34 TRAIN LIKE AN ALPHA 36 K.I.S.S. (KEEP IT SIMPLE STUPID) 39 TRAINING DAYS: WHAT IS EXPECTED 40 WHAT A 3 WEEK WAVE LOOKS LIKE 47 SHIRTED BENCH ROUTINE 53 ONE BARBELL: ONE GOAL 54 DIET 56 USING THE SLED & PROWLER 58 MAN UP 60 BONUS PRODUCTS SPECIAL EXERCISES 64 BUILDING A BADASS BENCH 68 DEADLIFT TRAINING VIDEOS 73 THE CUBE METHOD 5
ABOUT THE AUTHOR Brandon Lilly is the creator of the Cube Method, and currently trains at Berea Barbell in Berea, KY. Brandon has trained at some of the world’s best powerlifting gyms including Westside Barbell, Lexen Xtreme, and Guerrilla Squad Barbell. As of this publishing, Brandon holds the number one ranking in both the 308s, and Super Heavy Weight Raw, with Knee Wraps, divisions with 2105 lbs. (308), and 2204 lbs. (SHW, which is also tied for 16th All-Time THE CUBE METHOD Brandon Lilly has quickly become an icon in powerlifting through his no BS attitude and crossover success in raw and geared lifting.
regardless of weight class), and also has the number six ranking amongst Multi- Ply Lifters with 2530 lbs., making him one of the most successful crossover
You've reached the end of your free preview.
Want to read all 74 pages?
- Fall '14
- Weight training, powerlifting, cube method