Stuart McRobert is a provincial bodybuilding enthusiast who has always advocated for healthy sports without the use of steroids or other artificial substances. His major contribution lies in developing a unique training methodology that revolutionized the world of bodybuilding. This methodology forms the foundation of healthy amateur bodybuilding. While achieving serious results without muscle growth activators is nearly impossible, it is certainly possible to build an aesthetically pleasing physique.
Anthropometric and Strength Metrics
At the peak of his athletic career, Stuart McRobert managed to increase his muscle mass by 25 kg, reaching a weight of 95 kg at a height of 175 cm. This was accomplished solely through his new methodology, without the use of any performance-enhancing substances. His strength metrics were as follows:
- Bench Press: 120 kg
- Deadlift: 200 kg
- Squat: 160 kg
Training System
In his book “Brawn,” Stuart detailed his training system, which became a bestseller and was published six times, establishing him as a founder of amateur bodybuilding. The training scheme is based on taking into account the anthropometric data of the beginner athlete, allowing for a tailored exercise regimen.
According to the author, age plays a crucial role in achieving significant results. He asserts that while considerable success is possible, it is most achievable before the age of 35.
When designing a training program, it is important to consider the athlete’s physical characteristics. The foundation of these calculations is based on three main metrics: height—175 cm, wrist size—17.5 cm, and weight—76 kg.
For beginner athletes with these parameters, the author recommends the following:
- Squats with a weight of 150 kg
- Bench Press with a weight of 110 kg
- Overhead Press with a weight of 65 kg
- Deadlift with a weight of 180 kg
These basic exercises are supplemented by several additional sets as follows:
- 10 sets of squats with 120 kg
- 10 sets of deadlifts with 140 kg
- 10 sets of straight-leg deadlifts with 110 kg
- 6 sets of bench press with 100 kg
- 6 sets of overhead press with 50 kg
- 8 sets of bicep curls with 40 kg
- 8 sets of narrow-grip bench press with 90 kg
- 20 calf raises with 20 kg
All workouts should be performed at a normal working pace. If the speed is reduced, it will not yield any benefits. If an athlete prefers a slower tempo, it’s better to reduce the load by lowering the weight slightly.
The individuality of the athlete also plays an important role. To achieve muscle definition, the load must be continuously increased. If one consistently works with the same weights, the muscles become accustomed to the load and stop growing in size.
Nutrition System
Without proper nutrition, it is impossible to radically transform your body. To handle heavy loads, a significant amount of nutrients is required. Therefore, you will need to eat more and more frequently. Switching to such a nutrition regimen overnight is not easy. Stuart McRobert believes that milk is the primary food source. Based on this, it should be consumed constantly to replenish iron in the body. Naturally, the most beneficial option is natural milk. This also applies to other food products. Hence, many athletes buy their groceries from markets and prepare their meals themselves. If an athlete is lactose intolerant, they can opt for skim milk. In any case, milk can be substituted with yogurt or egg-white-based shakes.
It’s better to avoid foods containing preservatives and various chemicals altogether. A bodybuilder’s diet should consist of a variety of food items. Consistently eating the same food is undesirable. To improve appetite, one might even consider fasting for a short period. Cereals and their side dishes should also be alternated.
Fatty foods containing cholesterol should be consumed in moderation. Stuart McRobert does not support the idea of completely eliminating such foods from the diet. He believes that if an athlete is healthy, these products can be part of their diet.
If you avoid steroids and lead a healthy lifestyle, you can safely steer clear of strict diets, but it’s essential to be aware of the actual strain on your liver. Periodically, you should have blood tests to check cholesterol levels. This approach allows you to realistically assess the benefits or harms of your diet and make necessary adjustments.
The author of the book recommends that athletes over the age of 35 reduce their intake of animal fats, replacing them with seafood, vegetable oils, nuts, or seeds. This will lead to a noticeable reduction in blood cholesterol levels. He also claims that commonly accepted low-fat diets are a consequence of the effects of steroids and other chemicals on the liver.
Despite not adhering to traditional nutrition plans, McRobert recommended that beginner athletes count their calorie intake. For several weeks, they should consume the same number of calories and then track any weight gain. If body weight remains the same during this time, about 300 additional calories should be added to the diet, but no more. Athletes need at least 4000 calories a day. Once positive results are seen, the need for such a strict dietary regimen will naturally diminish.
Progress toward your goal should be gradual.
Both the amount of load and calories should increase progressively. A regimen of intensified nutrition should be accompanied by the most intense training sessions. It is during these periods that the foundation for the athlete’s future physique is laid. Energy should be directed solely toward muscle mass growth. If fat deposits appear, calories should be cut back, and the diet adjusted accordingly.
Stuart McRobert emphasizes that appetite is a result of effective training and diet. If an athlete feels tired and lacks appetite after training, it means either the workouts were not intense enough or the athlete is not getting the necessary nutrients. These symptoms are often seen in vegetarians, so their diet must include products like milk and eggs.
About an hour before starting a workout, it’s recommended to drink a milkshake that is easy to digest. The body should not be allowed to go hungry; about an hour after the workout, another shake can be consumed.
The Life of the Athlete
The legendary athlete was born in Liverpool in 1958. From a young age, he was driven by the idea of becoming a bodybuilder, so at the age of 14, he began attending a gym. He trained extensively and decided to document the entire training process. He first did this at the age of 15.
This was neither his first nor his last work, as he continued to write articles on bodybuilding. It wasn’t until 1981 that his first significant work was published. That same year, he released a bodybuilding guide that became revolutionary in the field. Some time later, Stuart moved to Cyprus, where he began working as a teacher.
Unfortunately, he did not achieve the results that professional athletes did and ended his professional career. However, he began advocating for a healthy lifestyle through articles and books, thus remaining an amateur athlete.
In 1989, he started publishing the magazine Hardgainer at his own print shop. The magazine was produced in large volumes until 2004 and enjoyed great success. Typically, Stuart emphasized in his works that anyone can become a good amateur athlete.
When developing training systems and nutrition plans, he always based them on the standard data of an average person. The writer lives in Cyprus with his wife and two daughters, but he continues to write, study philosophy, and work in the gym.
Thus, a person who couldn’t achieve significant success in sports became a prominent figure in bodybuilding. Many aspiring athletes begin their careers by arming themselves with his books. Stuart McRobert’s achievement lies in his ability to develop a training system and nutrition plan that allow anyone to build a beautiful body and achieve serious success in sports with minimal health risks and limited use of performance enhancers.
McRobert’s Training Program
Option #1
Workout #1
- Romanian Deadlift
- 1 set of 15 reps
- 1 set of 10 reps
- Military Press
- 1 set of 10 reps
- 1 set of 6 reps
- Wide-Grip Pull-Ups
- 1 set of 12 reps
- 1 set of 8 reps
- Dips
- 1 set of 10 reps
- 1 set of 6 reps
- Calf Raises
- 2 sets of 20 reps
Workout #2
- Barbell Squats
- 1 set of 15 reps
- 1 set of 10 reps
- Bench Press
- 1 set of 12 reps
- 1 set of 8 reps
- Shrugs
- 1 set of 15 reps
- 1 set of 10 reps
- Seated Dumbbell Press
- 1 set of 8 reps
- Bent-Over Barbell Row
- 1 set of 10 reps
- 1 set of 6 reps
- Bicep Curls
- 1 set of 10 reps
- 1 set of 6 reps
All working sets are performed to failure. You can include 1-2 warm-up sets to prepare your central nervous system for the heavier loads.
Option #2
Workout #1
- Barbell Squats
- 5 sets of 5 reps
- Bench Press
- 5 sets of 5 reps
- Bent-Over Barbell Row
- 5 sets of 5 reps
Workout #2
- Deadlift
- 5 sets of 5 reps
- Calf Raises
- 3 sets of 20 reps
- Military Press
- 5 sets of 5 reps