Man 2.0 Engineering the Alpha

A
    Two compound movements (one upper-body, one lower-body) will be alternated for 5 minutes. Select a weight for each exercise that you can lift 8–12 times. The goal is to get as many reps as possible within the 5-minute time frame—so do not go to failure. Instead, perform only 4–6 reps for the lower-body exercise; then put the weight down and perform 4–6 reps for the upper-body exercise. Alternate back and forth until the 5 minutes are up.
    After this circuit, rest 3–5 minutes. Then increase your weights by 5 to 10 percent and repeat the circuit for another 5 minutes. After that circuit, rest 5 more minutes and proceed to circuit B.
    Circuit B
    Three compound movements (two upper, one lower) will be cycled for 6 minutes. Select weights you can lift 10–15 times. The goal is to get as many reps as possible within the 6-minute time frame—so do not perform these exercises to failure. Instead, perform only 4–6 reps for the first exercise; then put the weight down and perform 4–6 reps for the next, and then finally 4–6 reps for the final exercise. Keep cycling through these three exercises for 6 minutes.
    After this circuit, rest 3–5 minutes. Then increase your weight by 3 to 5 percent and repeat the circuit for another 6 minutes. After that circuit, rest 5 more minutes and proceed to circuit C.
    Circuit C
    Two isolation movements will be alternated for 4 minutes. Select weights you can lift 10–15 times. The goal is to get as many reps as possible within the 4-minute time frame—so do not take each exercise to failure. Instead, perform only 4–6 reps for the first exercise; then put the weight down and perform 4–6 reps for the next exercise. Keep cycling through these two exercises for 4 minutes.
    After this circuit, rest 2 minutes and then repeat the circuit with the same weight.
    Now, of course it’s hard to believe that you’ll be able to do more weight and more reps on the second circuit of each of these exercises—and, to be fair, you won’t always be able to. However, very often you’ll exceed your reps from the previous set, and you’ll almost always beat the total reps from your previous workout. This is what makes our Alpha density protocol special and unique—we take advantage of the fact that you often get stronger during a workout, which allows for greater total results.
    In addition to helping you burn tons of fat, density training will increase your work capacity and help you get stronger while you retain LBM. And, of course, it helps you produce testosterone and combat estrogen-related fat storage.

    HOW TO SPOT AN ALPHA IN THE GYM: PART II
    By now you should be familiar with the Javelin Press, but we’re going to add two other movements that will continue your progression from Prime and be an integral part of your workouts for the rest of the program. The other two Alpha movements are: the Alpha Press and the Alpha Deadlift.
    Alpha Press

    Position a barbell lengthwise across one shoulder.
    Position your hands in the middle of the barbell, with one hand directly in front of the other.
    Press the barbell up, making sure to keep it level in the air.
    Press up and over your head; then lower down to the other shoulder.

    As you perform this exercise, you should look like you’re knighting yourself—touching first one shoulder, then the other. Change the position of your hands with each set (first left hand in front, then right hand in front, and so on).
    Alpha Deadlift

    Up
    Grab a barbell in a double overhand grip.
    Bend your knees, squatting about two-thirds of the way down.
    Straighten your back and retract your shoulder blades.
    Initiate the lift by driving your heels into the ground and pulling back while straightening your hips.
    Lock out at the top of the movement with a hard squeeze of the glutes.

    Down
    Bend your knees slightly and begin pushing your hips back.
    Lower the barbell toward the floor without bending your knees further.
    Push your hips back while maintaining tension in the hamstrings and keeping your back straight.
    Continue until the barbell touches the floor.

    Both these exercises will feel harder and different than anything you’ve ever done before. Sure, you might get some stares in the gym, but they will turn into looks of jealousy when your body changes at a pace that seems almost unrealistic. And when that happens, you’ll just nod at the other Alphas in the gym and do your best to spread the word. After all, sharing your knowledge is part