18 CBME - Clubbell Mass Evolution - Manual

Welcome to the: Clubbell Mass Evolution!
The following is your program for the next 3 months. The next 3 months of
packing on the lean muscle mass unlike ever previously experienced! As weʼve
spoken about, the building of muscle mass in this modern era has been hyper
focused on developing the ideal physique. It has turned into a multi-billion dollar
industry with innumerable programs and resources available. Yet for all we have
available to us, the majority continue to face frustration, disappointment and
disillusionment at the lack of results. To say it is because the majority of us are
lazy or unwilling to do the work, is a cop-out. It is a poor excuse for not taking the
time, or having the courage, to address what is truly at the heart of attaining the
results we intend to achieve.
Does that mean that the programs out there donʼt work. No. What it does make
glaringly clear, however, is the ineffective motivation of focusing on transforming
physique. If it was, if it was what was really important to us all, then 90% of us
would have the body of our dreams and be able to get the results we are looking
for, rather than the opposite being true.
Hence the Mass Evolution! A brand new muscle mass building program, with
the driving force of what is truly important to each of us weaved in, to create a
paradigm shift and synergy of focus to incite the growth we are looking for. And
to continue being able to come back and improve upon it with each foray into the
arena of putting on strong, functional, energetic and lively muscle mass.
It is the first mass building program of itʼs kind, combining the ultimate in a
balanced exercise program, utilizing the most versatile tool for full 3 dimensional
strength training, the Clubbell, through all 6 degreeʼs of freedom, in which the
body moves, with the journey to discovering that which is truly meaningful to us.
And all the while having fun and feeling great!
Now before we get started, be sure to watch the Intro Video for important points
to be aware of upon implementing the program to ensure maximum results for
the valuable time, sweat, and energy you put in.
Go through your Action-Guide. The actual swinging of Clubbells is only the half
of it. Marry the process within the action guide to the exercise regime and watch
the true potential of the program unleash itself.
You will also find a Nutritional Starter Guide, to get you on a solid path to fine
tuning your current diet towards your optimal blueprint.
You have dared. You have arrived. Let the Evolution begin.

As with any Circular Strength Training program, the session will begin with a
specific Joint Mobility Warm-‐up, followed by the Clubbell component and finishing
off with a specific Compensatory Cool-‐down.

On the No Intensity days, you can use the warm-‐ups for that given cycle, moving
through them 3 times for a complete flushing of the joints and release of tension. Or
if you have Intu-Flow, complete a thorough Intu-‐Flow session.

On the Low Intensity day perform the Warm-‐ups for the given cycle through 2 times,
followed by the Compensatory poses for the particular cycle moving through the
sequences 3 times. If you purchased this program during one of the special offer
releases with bonuses, then you will have received the Clubbell Mass Evolution
Prasara Flow from Gold Medal Bodies. Perform either the full sequence of poses or
the flows on the Low day.

Moderate Intensity is a day to think about strength development and skill
acquisition. Hi Intensity is when you really hit it.

There are 3 schedules available so as to align best with your schedule. The primary
training schedule is a 4x7. Four days of waving intensity repeated 7 times over 28
days. The 4x7 looks like this:

Day 1 – Clubbell Training -‐ Moderate Intensity (Rate of Perceived Effort 5-‐7)
Day 2 – Clubbell Training -‐ High Intensity (RPE 8+)
Day 3 – Joint Mobility -‐ No Intensity (RPE 1-‐2)
Day 4 – Prasara Compensation -‐ Lo Intensity (RPE 3-‐4)

The next training schedule is 3 times per week (with active recovery in between):

And finally there is the 7x4. Seven days of waving intensity repeated 4 times over 28
days, for a more progressive approach:
Cycle (Month) # 1

This first month is primarily basic individual movements to lay not only a solid
Clubbell movement foundation, but build up the strength required to lift heavier.
The full compliment of exercises through all 6 degreeʼs of freedom are combined
with High Volume training. Focusing on volume starts the process of building
muscle, but also grooves the movements in the nervous system for future ease of
sophistication, while giving us the opportunity to build up in weight. Remember,
this isnʼt just bicep curls and legs presses. You will be developing an athletic
level of skill training with Clubbells.
Picking a weight that you can only lift for 8-9 reps max, we perform 4-6 reps per
exercise.
All 6 movements are performed consecutively without rest. 60-90 sec rest
between sets.
If a single clubbell weight is all thatʼs available, the first few sets are performed at
zero choke (hands placed right at the end by the knob). We go with that weight
until weʼve got about one set left in the tank (and form has not degraded). Then
we shift to half choke (halfway up the neck). Eventually, never going to full fatigue
we adjust it up once more to full choke (at base of the cone). And continue there
for as many sets as possible, again without going to complete fatigue. We want
to be able to get in the volume. If we train to failure too early, the adaptive
response from doing high volume gets missed. Yes, ideally it would be good to
have 3 different Clubbell weights to work with. But many of us donʼt, so choking
up is more than a suitable option. This is one of the advantages of training with
Clubbells.
The goal is to build up to 10 sets. If 10 sets are hit, next Hi Intensity session we
start heavier (decrease the choke depth on the Clubbell or increase the number
of sets you perform at that depth before choking up). If you find yourself at zero
choke, 6 reps and 10 sets, then begin increasing the number of repetitions per
set. One could just go for more sets of 6 reps, but this program is also meant to
get the work done in an efficient time frame. This program is meant to enhance
your life, not become it. And if the time commitment becomes to long, it will in
and of itself become a hindrance to your actually doing it.
The training session will last approx 50-55 mins.

For this first month, we will be following a “split”. A (Upper Body), B (Lower
Body). Refer to tables below to match up with the sched that aligns best for you.
Warm-up: mobility exercise performed for 1 min, 30 sec/side or direction.
Clubbells: 4-6 reps per exercise. (See below tables for specifics on reps/side and
hand placement)
All 6 movements performed consecutively without rest.
60-90 sec rest between sets.
10 sets
Cool-down: compensatory poses are performed for 1 min, 30 sec/side.
Remember to write down your Rate of Perceived Effort (RPE), Rate of Perceived
Discomfort (RPD) and Rate of Perceived Technique (RPT) as a way of tracking
your progress. It will help develop your intuitive gauge, allowing you to refine your
ability to get the most out of each session, while avoiding over-training.
* 2H = Two Handed, s = Single, D = Double (1 Clubbell/hand)

A Warm-up Clubbells Cool-down

Thoracic Lift/Reach Torch Press (2H)* Rabbit
OH Arm Circles Shoulder Cast (s) Handcuff
CC Elbow Rot Flag Press (2H) Seal
Backstroke Arm Cast (2H) Table
Alt. Side Bend Standing Overhead Roll Tripod Ext.
Thoracic Circle Shield Cast (2H) Kneel Arm Thread

B Warm-up Clubbells Cool-down

Trinity Squat Shoulder Park Squat (D) Back Bend
Alt. Side Hip Root Side Rock-‐it (s) Pigeon
Stan. Knee Circle Rear Lunge Head Cast Seat SplitLeg Fold
Spinal Wave Front Swing (2H) Upward Dog
Overhead Pillow Rock Standing Big Wheel Stand Shouder
Trigger
Ankle Roll Dragon Squat Lift Up Cossak Squat/
Shin Roll

4x7 Schedule

Alternate the day the A and B sessions fall on with each mini-‐cycle. So in one mini-‐
cycle you will perform A on the Moderate day, followed by B on the High day. With
the next mini cycle, flip it so that the B session is completed on the Moderate day
and the A session completed on the High day. Continue flipping as such with each
mini-‐cycle.

(Example)

Day Intensity Session
1 Mod A
2 Hi B
3 No Mobility
4 Lo Mobility/Compensation
5 Mod B
6 Hi A
7 No Mobility

3 Day Schedule

Alternate the A and B sessions continuously throughout.

(Example)

1 Mod A
2 No Mobility
3 Hi B
5 Hi A
6 No Mobility
1 Mod B

7x4 Schedule (Modified)

Alternate each week, “sandwiching” the A and B sessions with each other.

(Example)

1 No Mobility
3 Mod A
4 No Mobility
6 Mod B
7 Hi A

Following Week

1 No Mobility
3 Mod B
4 No Mobility
6 Mod A
7 Hi B

Reps/side and Hand Placement
A Torch Press (2H) – 4-‐6 reps total. Alternate grip with each set.
Shoulder Cast (s) – 4-‐6 reps/arm.
Flag Press (2H) -‐ 4-‐6 reps total. Alternate grip with each set.
Arm Cast (2H) -‐ 4-‐6 reps/side.
Standing Overhead Roll -‐ 4-‐6 reps/side.
Shield Cast (2H) -‐ 4-‐6 reps/side (1L + 1R = 1). Alternate grip with each set.

B Shoulder Park Squat (D) – 4-‐6 reps total.
Side Rock-‐it (s) -‐ 4-‐6 reps/side.
Rear Lunge Head Cast– Arms: 8-‐12 reps total. Alternate grip with each set.
Legs: 4-‐6 reps/side (1L + 1R = 1). Your grip will stay the
same throughout the set, but you will alternate legs
with each rep.
Front Swing (2H) -‐ 4-‐6 reps/grip. Perform 6 reps with one grip, then switch
and perform 6 more with the alternate grip.
Standing Big Wheel -‐ 2-‐3 reps/side (4-‐6) total.
Dragon Squat Lift Up -‐ 4-‐6 reps/side.

Cycle (Month) # 2

With this next cycle we use the principle of Time Under Tension to create the
anabolic environment for growth, not giving our body the opportunity to adapt to
the last cycle or begin a plateau in results.
But more than just providing the environment for the growth of lean muscle mass,
we are also going to instigate the revival of our potentially dormant nervous
systems, by incorporating progressively increasing levels of movement
sophistication.
Itʼs a “break” from the laser-focused high volume training of the last cycle, takes
you from a strong foundational base to the development of functional movement
and athleticism, providing you a sprint towards handling greater degrees of
complexity under increased weight. This level of nervous system stimulation just
so happens to promote the growth of lean muscle mass as well. *wink*
Note: You will find yourself feeling very strong coming out of cycle #1 and feeling
like you can handle more weight. However due, to the nature of time under
tension and the majority of the movements being done with doubles, it is normal
for the weights you will use to get lighter. And you will find a shoring up of your
grip strength in a big way, which for most is a major weak link to translating the
weight we are moving around into the desired adaptation in the rest of our body.
Each exercise will be performed for a 35 second duration. The pace is steady
and constant. If you find yourself without a clock, a 35 sec set is equivalent to
approximately 10-12 reps.
All 6 movements are performed consecutively without rest. 60-90 sec rest
between sets.
6 sets total.
The training session will last approx 40-45 mins.

For this second month, we move through 3 phases of increasing levels of
sophistication. Refer to tables below to match up with the sched that aligns best
for you.
Warm-up: mobility exercise performed for 1 min or 30 sec/side or direction.
Clubbells: 4-6 reps per exercise. (See below tables for specifics on reps/side and
hand placement)
All 6 movements performed consecutively without rest.
60-90 sec rest between sets.
6 sets
Cool-down: compensatory poses are performed for 1 min or 30 sec/side.

** Warm-up and Cool-down stay same throughout Month #2

Phase 1
Warm-up ** Clubbells Cool-down**

Trinity Squat Rock its (D)* Shoulder Bridge
Leg circles Side Swing (s) Seated Spinal Twist
Shoulder Rotation Forward Arm Cast (s) Table
Spinal Wave Front Swing (D) Basic King Dancer
TaiChi Twist Parry Cast (s) Twisting Chair
OH Arm Circles Shoulder Cast (D) Handcuff

Phase 2 Phase 3
Clubbells Clubbells

Swing to Shoulder Park Squat (D) Kid Toss (D)
Side Pendulum (s) Side Pendulum (D)
Arm Cast (D) Arm Cast to Flag (D)
Front Pendulum (D) Swipe (D)
Parry Cast Reverse (s) Parry Cast (2H)
Kodo Drumming Iron Cross

4x7 Schedule

Phase 1 = 3 mini-cycles. Phase 2 = 2 mini-cycles. Phase 3 = 2 mini cycles.

(Example)

1 Mod Phase 1
2 Hi Phase 1
3 No Mobility

Perform this mini-‐cycle 3 times before moving onto phase 2 for 2 mini-‐cycles and so
on.

3 Day Schedule

Phase 1 = 2 weeks. Phase 2 = 1 week. Phase 3 = 1 week.

(Example)

1 Mod Phase 1
2 No Mobility
3 Hi Phase 1
5 Hi Phase 1
6 No Mobility

Perform Phase 1 for 2 consecutive weeks before moving on to Phase 2 for the next
week and so on.


Phase 1 = 2 weeks. Phase 2 = 1 week. Phase 3 = 1 week.

(Example)

1 No Mobility
3 Mod Phase 1
4 No Mobility
6 Mod Phase 1
7 Hi Phase 1

Perform Phase 1 for 2 consecutive weeks before moving on to Phase 2 for the next
week and so on.

Phase 1
Rock its (D) – 35 sec total.
Side Swing (s) – 35 sec/side.
Arm Cast (s) – 35 sec/arm.
Front Swing (D) – 35 sec total.
Parry Cast (s) – 35 sec/arm.
Shoulder Cast (D) – 35 sec total.
Phase 2
Swing to Shoulder Park Squat (D) – 35 sec total.

Side Pendulum (s) – 35 sec/side.
Arm Cast (D) – 35 sec total.
Front Pendulum (D) – 35 sec total.
Parry Cast Reverse (s) – 35 sec/arm.
Kodo Drumming – 35 sec total.
Phase 3

Kid Toss (D) – 35 sec total.
Side Pendulum (D) – 35 sec total.
Arm Cast to Flag (D) – 35 sec total.
Swipe (D) – 35 sec total.
Parry Cast (2H) – 35 sec/side. Alternate grip with each side.
Iron Cross– 35 sec total.

Cycle (Month) # 3

You have arrived. This is the final month of the Clubbell Mass Evolution! With this
cycle, we unleash the magic. With each month we have been building the lean
muscle mass as the primary goal. But with each there was an underlying
secondary benefit interwoven to maximize the overall training effect of going
through this program.
The first cycle we built strength and increased the weight we could handle. Then
in the second cycle we progressed our nervous systems ability to handle more
sophisticated movements. And now we charge into high quality, full body
recruitment, all the while swinging heavy to pack on the final slabs of strong
functional muscle, while simultaneously creating a furnace to blow-torch un-
wanted lbs of fat.
Heavy Clubbell training through refined movement and athleticism, ascending

the ladder to performing in a “Flow-State”. This is the new essence of Mass
Building that has been championed by the Coaches of Circular Strength Training.
This is what I have designed this program specifically for. To provide the building
blocks to get here, while effectively attending to a mass building goal that is
interlaced with a more complete recruitment of our whole being to ignite our
progress, in training and most importantly in life.
Going heavy for this cycle, weʼre back to 4-6 reps per exercise.
All 5 combos are done consecutively without rest. 90 sec rest between sets.
5 sets. With the intensity of moving heavier weight through these more complex
movement combinations, we donʼt need any more. *wink*
The training session will last approx 40 mins.

For this final month, we return to the “A/B” format, but without the separation of
upper body and lower body. Each Session is a truly full body engagement. Refer
to tables below to match up with the sched that aligns best for you.
Warm-up: mobility exercise performed for 1 min, 30 sec/side or direction.
Clubbells: 4-6 reps per combo. (See below tables for specifics on reps/side and
hand placement)
All 5 combos performed consecutively without rest.
90 sec rest between sets.
5 sets
Cool-down: compensatory exercise is performed for 1 min, 30 sec/side.

A Warm-up Clubbells Cool-down

Hip Swing Front/Back Bale Hoist (2H)* Floor Scorpion
Front/Back Arm Infinities Cross Bow (D) Downward Dog
CC Knee Circles Kneeling Knight (D) Forward Fold
Lateral Arm Waves Watch Your Six (2H) Anchored Shoulder
Bridge
Alt. Side Bend Windmill (s) Stand Side Bend
Gracie

B Warm-up Clubbells Cool-down

Spinal Wave Clean and Jerk (2H) Camel
Alt. Side Hip Root Half-‐Time Clock Squat (2H) Pigeon
Stan. Knee Circle Barbarian Rear Lunge(2H) Seat SplitLeg Fold
Chasing Shoulders Duck, Drop and Drive (2H) Sleeping Warrior
Tripod Reach Under Figure-‐8 Shield Cast (2H) Kneel Arm Thread
Hitchhiker Locust

4x7 Schedule

Alternate the day the A and B sessions fall on with each mini-‐cycle. So in one mini-‐
cycle you will perform A on the Moderate day, followed by B on the High day. With
the next mini cycle, flip it so that the B session is completed on the Moderate day
and the A session completed on the High day. Continue flipping as such with each
mini-‐cycle.

(Example)

1 Mod A
2 Hi B
3 No Mobility
5 Mod B
6 Hi A
7 No Mobility

3 Day Schedule

Alternate the A and B sessions continuously throughout.

(Example)

1 Mod A
2 No Mobility
3 Hi B
5 Hi A
6 No Mobility
1 Mod B


Alternate each week, “sandwiching” the A and B sessions with each other.

(Example)

1 No Mobility
3 Mod A
4 No Mobility
6 Mod B
7 Hi A

Following Week

1 No Mobility
3 Mod B
4 No Mobility
6 Mod A
7 Hi B

A Bale Hoist (2H) – 4-‐6 reps/side. Alternate grip with each side.
Cross Bow (D) – 4-‐6 reps total.
Kneeling Knight (D) – 4-‐6 reps/leg. Complete all reps on right side before
switching to then complete all reps on left side.
Watch Your Six (2H) -‐ 4-‐6 reps/side. Alternate grip with each side.
Windmill (s)-‐ 4-‐6 reps/side.

B Clean and Jerk (2H) – 4-‐6 reps/side. Alternate grip with each side.
Half-‐Time Clock Squat (2H) -‐ 4-‐6 reps/side. Alternate grip with each side.
Barbarian Rear Lunge(2H) -‐ Arms: 8-‐12 reps total. Alternate grip each set.
Legs: 4-‐6 reps/side (1L + 1R = 1). Your grip will
stay the same throughout the set, but you will
alternate legs with each rep.
Duck, Drop and Drive (2H) -‐ 4-‐6 reps total. Alternate grip with each set.
Figure-‐8 Shield Cast (2H) -‐ 4-‐6 reps/side (1L + 1R = 1). Alternate grip with
each set.

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Welcome to the: Clubbell Mass Evolution!

The training session will last approx 50-55 mins.

Warm-up: mobility exercise performed for 1 min, 30 sec/side or direction.

Cool-down: compensatory poses are performed for 1 min, 30 sec/side.

* 2H = Two Handed, s = Single, D = Double (1 Clubbell/hand)

The training session will last approx 40-45 mins.

Warm-up: mobility exercise performed for 1 min or 30 sec/side or direction.

Cool-down: compensatory poses are performed for 1 min or 30 sec/side.

* 2H = Two Handed, s = Single, D = Double (1 Clubbell/hand)

Swing to Shoulder Park Squat (D) – 35 sec total.

Heavy Clubbell training through refined movement and athleticism, ascending

The training session will last approx 40 mins.

Warm-up: mobility exercise performed for 1 min, 30 sec/side or direction.

Cool-down: compensatory exercise is performed for 1 min, 30 sec/side.

* 2H = Two Handed, s = Single, D = Double (1 Clubbell/hand)

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