The Berserk Method (2024) - Everything You Need To Coach Yourself For Strength and Hypertrophy

Introduction

This tutorial presents a comprehensive guide to the Berserk Method, a self-coaching framework designed for strength and hypertrophy training. By following this structured approach, you'll learn how to effectively coach yourself, set actionable goals, and avoid common pitfalls in your fitness journey.

Chapter 1: Everything Outside The Gym

The 10,000 Foot View Principle

• Understand Context: Always take a step back to assess the advice you receive—what is being said, what the speaker's intention is, and how it aligns with your goals.
• Ask Key Questions:
  • What are they really saying?
  • What are they trying to get me to do?
  • Are they providing useful advice for my specific situation?

Lifters Who Succeed vs Lifters Who Fail

• Champions:
  • Set actionable, realistic goals.
  • Take personal accountability.
  • Maintain a positive mindset.
• Chumps:
  • Often blame external factors for their failures.
  • Set unrealistic goals without planning.

How To Set Effective Goals

• Define Your Why: Understand your motivations for lifting.
• Set Clear, Attainable Goals: Examples include:
  • Gaining muscle with a structured workout plan.
  • Improving body composition through consistent training.
• Stay Flexible: Adapt your goals as needed while maintaining focus on long-term progress.

Chapter 2: How To Coach Yourself

Creating a Standard of Form

• Focus on Quality: Prioritize good form and technique over lifting heavier weights.
• Internal Cues: Develop cues for better performance. For example, think about your stability and body alignment during lifts.

Tips for Major Movement Patterns

• Presses:
  • Use a guided eccentric for control.
  • Strengthen shoulders through various pressing techniques.
• Squats:
  • Focus on maintaining an upright position.
  • Work on mobility and flexibility to improve your squat form.
• Pulls:
  • Ensure a strong starting position to maximize strength.

Effective Goal Tracking

• Log Your Workouts: Keep a detailed training log to track performance metrics.
• Evaluate Progress: Regularly assess what is working and what isn’t, adjusting your strategies accordingly.

Chapter 3: Practical Training Concepts

Basic Principles

• Program Design:
  • Use programs that are simple and effective for your goals.
  • Focus on progressive overload to ensure continuous improvement.

Effective Exercise Selection

• Choose Fun Movements: Select exercises that you enjoy and that provide a good training stimulus.
• Standardize Your Choices: Stick to a few key movements that work well for your goals.

Optimize Your Workouts

• Order of Exercises: Start with compound movements, followed by accessory lifts.
• Avoid Program Bloat: Keep your workouts efficient by focusing on essential exercises.

Fast Workouts

• Super Set: Combine two exercises to save time.
• Drop Sets: Perform a set, reduce the weight, and continue without rest to increase intensity.

Chapter 4: The Berserker Manifesto

Philosophy of Training

• Strength Equals Size: Getting stronger in key lifts will lead to increased muscle size.
• Mental Visualization: Envision your success to enhance motivation and performance.

Ideal Lifter Characteristics

• Physical Attributes: Strong, well-rounded in all exercises.
• Mental Resilience: Focused on personal growth and accountability.

Final Thoughts

• Continuous Improvement: Always seek ways to enhance your training process.
• Build a Community: Surround yourself with supportive individuals who can help motivate and inspire you.

Conclusion

The Berserk Method empowers you to take control of your training journey through self-coaching, effective goal setting, and smart programming. Start applying these principles today to enhance your performance and achieve your fitness goals. Whether you're a beginner or an advanced lifter, this framework will guide you in making consistent progress and avoiding common mistakes.