Berserk Method 2024 - Fourth Edition Notes

Introduction

• Presenter: Bald Omn Man
• Purpose: Provide a self-coaching guide for effective and successful training
• Reason for Creation: Combat predatory practices in the fitness industry and provide simple, affordable guidance inspired by the formative work of Canara Miora and Akira Toriyama

Overview of the Fourth Edition

• Main Focus: Expanded on self-coaching concepts missing from the earlier editions
• Contents: Table of contents, practical training concepts, movement prep, self-coaching essentials, Berserk Manifesto
• Method: Begin with core lifts, structure around main goals, self-coaching, practical training, and Berserk Manifesto

Introduction to the Berserk Method

• Definition: Ever-evolving training approach focusing on effective self-coaching
• Principles: Accountability, problem-solving, adaptable for various goals (powerlifting, bodybuilding, etc.)
• Goal: Develop into the perfect lifter and continually grow

Key Components Before Training

Fundamental Lifts

• Importance of a Jacked Look: Have at least one lift in your program that makes you feel and look jacked
• Examples: Deficit deadlifts, deep dips, seated shoulder press without back support, beltless hinge and squat patterns
• Additional Exercises: Front foot elevated split squats, weighted leg raises, bodybuilder calisthenics, foolproof isolation exercises

10,000 Foot View

• Purpose: Avoid unnecessary advice and create better self-coaching decisions
• Questions to Ask:
  • What are they saying?
  • What are they trying to get me to do?
  • What is the real benefit?
  • Am I already doing this?
  • Does this attack my areas of opportunity?
• Approach: High-level (broad view) vs. detailed (nuts and bolts)

Self-Coaching Essentials

Champion vs. Chump Mindset

• Champion Characteristics: Confident but not cocky, sets actionable goals, takes personal accountability, enjoys the process
• Chump Characteristics: Extremely negative or arrogant, sets unrealistic goals, blames external factors, lacks introspection
• Goal Setting: Simple, well-defined, with clear timelines and synergy between goals

Importance of Process and Habits

• Key Areas: Eating well, sleeping, physical activity, work-life balance
• Tips: Eat whole foods, get micronutrients, optimize activity, manage stress
• Challenges: Identify and improve low-hanging fruits

Internal Cues and Form Standards

• Definition: Focus on specific aspects of form that are critical to a successful rep
• Importance: Ensures effective stimulus and progression
• Notes: Take detailed logs, pay attention to sensory feedback

Leveraging Performance Metrics

• For Presses: Work with guided eccentrics, pay attention to shoulder and grip positions
• For Pulls: Guided eccentrics and sensory feedback, balance between speed and form
• For Squats: Form standards, patience, heel elevation, avoiding form maxing

Advanced Rep Cadence and Intensity Techniques

• Purpose: Avoid redundancy, maintain stimulus
• Examples: Rest-pause training, cluster sets, lengthened partials, back-and-forth partner training

Auditing Your Stimulus

• Record and Review: Use video and detailed notes to analyze performance
• Fix Errors: Retake weights if form fails, slow down progression as needed
• Checklist: Beginner, intermediate, and advanced lifter checklists to ensure all basics and advanced aspects are covered

Exercise Selection and Practical Training Concepts

• Basic Rule: Enough just do this
• Key Performance Metrics: Focus on exercises that move the needle forward the most
• Avoiding Excess: Only add necessary volume and avoid overcomplicating programs
• Effective Training Budgets: Understand your volume and intensity limits
• Adapting to Constraints: Tips for busy schedules, equipment limitations, etc.

The Berserker Manifesto

Size vs. Strength

• Core Idea: Strength training is size training with effective parameters
• Principles: Target muscles effectively, use proper form, create momentum
• Performance Metrics: Ensure all training leads to increasing performance

Mental Training and Visualization

• Image Training: Envision success for yourself, positive self-talk
• Internal Focus: Zero in on key cues during lifts
• Meditative State: Use music or silence to maintain focus and calm

Mastery Method

• Skill Development: Treat exercises as skills, master core movements
• Practical Adjustments: Keep key exercises, swap only with valid reasons
• Floater Exercises: Flexibility with last 5–10% of workout to address areas of opportunity

Optimizing Sessions

• Effective Workouts: Keep main performance metrics, super-set important assistance work, use drop sets as needed
• Busy Gym Scenarios: Swap similar exercises, ask to work in, or reorder as needed

Conclusion

• Perfect Lifter: An individual who continually grows, refines form, and adapts to optimize overall performance
• Final Words: This guide aims to provide valuable, actionable insights to cultivate oneself as a lifter and an individual