16 Week Periodization Program - 4 Phases - Build Muscle - Lose Fat
Level : Beginner - Intermediate - Advanced
Four (4-week) Phases
This program can be done in a commercial gym, or at a home gym with (at least) a flat bench, a set of dumbbells and elastic bands. An adjustable cable machine would be nice.
This workout could be used for the beginner or the “mildly ambitious” person, male or female, youth (13 to 19), adult (20 to 70) or senior (80+), simply by selecting a weight (resistance level) for each exercise that does not exceed 60—70% maximum effort, in order to complete the number or reps recommended.
This workout can ALSO be used by the intermediate level person, or the advanced level person, simply by selecting a weight for each exercise that requires a higher percentage of effort. For the intermediate, the percentage of effort on each set should approach 80%. For the advanced, the percentage of effort on each set should approach 95%—100%.
- INTRO (1:34)
- PHASE ONE
- Watch This Before You Start Phase 1 (9:54)
- Phase One Workout Video (30:48)
- AMPK & mTOR (39:29)
- PHASE TWO
- Watch This Before You Start Phase 2 (6:03)
- Phase Two Workout Video (31:05)
- PHASE THREE
- Watch This Before You Start Phase 3 (8:31)
- Phase Three Workout Video (31:11)
- PHASE FOUR
- Watch This Before You Start Phase 4 (8:59)
- Phase Four Workout Video (30:59)
- Diet Part 1 With Doug Brignole (56:41)
- Diet Part 2 With Doug Brignole (53:03)
- Try our BUILD & BURN App for $19per month | LEARN MORE
- Chest Exercises (0:49)
- Extreme Decline Cable Chest Press (0:45)
- Lats Exercises (1:02)
- Upper Back "Middle Trapezius" (1:52)
- Side Deltoids (0:14)
- Front Deltoids
- Rear Deltoids (1:45)
- Upper Trapezius (0:14)
- Triceps (0:09)
- Biceps (1:55)
- Glutes (1:51)
- Hamstrings (0:26)
- Hip Flexors (0:07)
- Internal Obliques (2:06)
- External Obliques (1:56)
- Forearms (0:17)
- Infraspinatus (0:13)
- BRIG-20 Description
- BRIG20 Intro with Doug Brignole & Moe Larbi (0:50)
- Pectorals & Serratus Anterior (13:13)
- Deltoids, Rotator Cuff Muscles & Upper Trapezius (37:50)
- Back (Lats, Middle Trapezius & Erector Spinae) (19:10)
- Biceps, Triceps, Forearms (20:56)
- Abs, Transverse Abdominis & Obliques (18:30)
- Legs (Gluteus, Hip-Flexors, Quadriceps, Hamstrings, Calves) (47:15)
- Pendulum Sissy Squat (24:44)
- Workout Demo - Chest & Back (21:48)
- BRIG20 Alternatives Video (75:54)
- BRIG20 + Alternatives PDF
- BRIG-20 Explained by Doug Brignole (97:23)
- Bonus - Brig-20 Private Group Feedback With Doug Brignole & Moe (72:30)
- Official Intro (0:50)
- Pectorals - Decline Cable Chest Press (4:36)
- Pectorals | Option 2: Decline Dumbbell Press (3:57)
- Lats One Arm Lat Pull-in (4:04)
- Middle Trapezius Scapular Retraction (4:14)
- Upper Trapezius - Standing Cable Shrugs (3:33)
- Standing Cable Side Deltoid with D-Ring (3:37)
- Side Deltoid DB lying Slight Incline Bench (3:16)
- Side Deltoid | Option 2: Seated Dumbbell Side Raise (3:31)
- Font Deltoids - Cable Front Press (1:58)
- Slight Decline Front Delts Dumbbell Press (2:49)
- Rear Deltoids Cable (3:48)
- Infraspinatus Lying Dumbbell Humeral Rotation (2:44)
- Biceps Standing Cable Curls (2:51)
- Biceps Seated Alternating Dumbbell Curls (2:40)
- Modified Triceps Cable Extension (2:28)
- Decline Db Tricpes Extensions (2:21)
- Forearms (2:41)
- Seated Cable Abs Crunch (3:02)
- Bench Crunches Rectus Abdominis (3:54)
- External Obliques | Cable Side Bends (3:42)
- Obliques (Oblique Torso Rotation) (2:48)
- Erector Spinae “Lower Back” (5:23)
- Quadriceps Leg Extensions (machine or single leg with cable) (3:47)
- Quads - Cable Sissy Squat (3:55)
- Hamstrings Seated Cable Leg Curl (single leg) (3:21)
- Gluteus Multi-Hip Machine (3:15)
- Hip Flexors Standing Alternating Knee Raise with Ankle Weights (2:39)
- Calves (Standing Body Weight) (5:13)
What's good about the BRIG20?
SAFETY, PRODUCTIVITY & EFFICIENCY
Safety, productivity and efficiency are the three most important goals to seek when exercising. But safety might be the most important. After all, it’s hard to enjoy the benefit of exercise if one is injured.
There are some days you just have to push through. Which is true—to a point. There comes a time, though, when you're only stacking abuse on top of abuse.
How do you know that you are pushing the right way or if your using the right exercises?
The BRIG20 are the safest exercises (when performed correctly) and the most effective.
Genetics certainly plays a role in how much muscle mass a person can gain. The amount of muscle mass each person can achieve varies significantly, but all people are able to gain muscle mass, to different degrees.
Genetics is not something we can control, but we CAN control our exercise selection. Exercises all have a different level of productivity. They also are not all equally efficient and safe. Therefore, the best strategy is to use the most productive and efficient exercises, especially when one is not genetically gifted.
The BRIG20 are the 20 best exercises for optimal muscle development. They are the most productive, the safest and the most efficient (i.e., provide the most muscle loading with the least amount of resistance).
Whether you are genetically blessed or not, you should want to choose the best exercises, so you can optimize your results, with the least effort and the least risk of injury. It’s just common sense.