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- Joined
- Mar 17, 2009
- Messages
- 136
i purchased a book off one of the sites and pulled this as my bulker training for my next cycle. this and about 4000 cals clean should see me some good gains.
do any pros do routines and diets and do webcam sit downs to see progress and talk?
Monday
Chest
Dumbbell flies 2 sets
3x 10-12 reps. there’s no need to go heavy on this movement
The Bench Press 3 sets
Use a weight heavy enough that you reach failure at around 8 reps.
Incline Dumbbell Presses Do 3 sets.
Anything above a 35 degree angle will put too much emphasis on the shoulders, negating the inclusion of the pectoral muscles.
Heavy and slow 6 – 8 reps
Cable Crossover Do 3 sets
15-25 rep range Slow.
Shoulders
Begin with seated rotating dumbbell presses. Immediately following the seated presses, stand up and with the same dumbbells; perform a set of upright rows. 2 SETS
STATIC LATERAL RAISES
Using a weight slightly lighter than you're used to using for lateral raises, perform a lateral raise but STOP when your arms are parallel to the floor. Keep a slight bend in the elbows. Hold this position for a count of eight, and then slowly lower the dumbbells to the side. Now you know why a light weight is necessary! Shoot for 3 sets of 10 reps of these lateral "holds."
"W" PRESSES
Lift a pair of dumbbells overhead in the standard fashion, palms facing each other. Now w-i-d-e-n your arms so that your hands are further out to the sides, simulating the look a of a "W". Do so a few short pumps and then hold the position for 10 seconds. Repeat the short pumps until you feel as if you're being stabbed in the shoulders with a hot knife. Resist the urge to whimper like a schoolgirl. (It's only pain.)
MINI PRESSES BEHIND THE NECK
Some people have a problem with presses behind the neck but if they don't cause you discomfort, they can be the greatest movement for increasing shoulder width. This variation is particularly punishing--and effective. Begin a press in the normal fashion but at the halfway point between the starting position and the extended position, stop and hold the weight. Now, while the bar is in that position, perform some "mini" partial presses, moving the bar just a few inches. Now complete the press but on the descent, repeat the hold at the halfway point. More "partials", then back to the start. Three sets should be plenty as long as you keep the rest periods between sets under two minutes. Once again, reps in the range of 10 to 15 is the theme. These are murder! But they work.
TRICEPT
Push downs, 2 sets
10-15 reps slow, stand straight from nipple to full ext thumb up on bar.
Behind head seated DB ext
3 sets of 12 reps slow and heavy
Single dumbbell extensions
Outstanding for accentuating the sweep throughout the lower portion of the triceps. Do 2 sets of 10-12 reps.
Wednesday
legs
One and a Half Squats. Start with a slightly lighter weight than you would normally use for squats until you get the hang of this movement. Descend in the normal fashion, but on the way up, stop at the midway point. Hold this position for four seconds. Now, return to the bottom position. Come up through a full range of motion to a standing position. This movement puts tremendous stress on all the muscles of the legs as well as the glutes. As mentioned, you won't be able to use quite as much weight as with standard squatting,
20 Rep Squats.
Also referred to as "breathing" squats, 20 rep squats are thought by many to be the most "anabolic" of all exercises. Most people think of high reps as a defining technique, but when it comes to squats, make no mistake--the stress to the quads can get mighty intense by the time you hit that fifteenth rep! High rep squatting is also excellent for inducing the natural release of growth hormone.
Static Lunges.
When you think of a lunge, you probably think of stepping in, or back into the lunged position. Why not stay in the lunge and work one side at a time? Stretch into position, making sure that the front knee doesn't extend too far over the shin. Now, remaining in that position, "dip" down until the rear knee just touches the floor. Continue with this mini knee bend movement and soon it will feel as if your legs are on fire! Talk about a vicious pump! Repeat with the opposite leg outstretched. This can be done with either a barbell across the shoulders or with a dumbbell in each hand. For an additional stretch, elevate the rear foot on a bench.
Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.Use a weight that you would normally choose for a twenty rep set. Complete the 20 reps and continue until you can't do another rep.Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time. Proceed in this fashion until you reach the target goal of 75.That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four
Minutes nonetheless.
Friday
Back
Make Barbell rows the sole exercise in your back training routine for one month. In this way, you'll accurately determine the difference this one movement makes. Work in the 10 rep range, making sure you can complete at least 6 reps with perfect form but can't complete more than 12 reps without a little "cheat." Shoot for 8-10 sets. And prepare for some serious sweating.
SEATED ROWS WITH ELBOWS HIGH Seated
rows are a great overall back exercise which emphasize the rhomboids. But with a simple alteration in arm placement, they also hit the teres major (upper lats) and the traps. Row in a normal fashion using a V handle while keeping a tight arch in the back. The only difference is; instead of keeping the elbows close to the torso, lift them up and out to the sides. This shifts the emphasis to the upper portion of the back. It also reduces leverage so you may have to cut back a bit on the weight.
Bi
Set the cables on each end of the station at their lowest position. Use a weight that will allow for good form. It's better to go for more reps than to cheat with too heavy a weight. Grab a handle with each hand using an underhand grip and step forward so that your arms are drawn slightly back. Keeping the elbows as close to your sides as possible, curl the weight up. Do not allow the elbows to be drawn up during the curl! This is important! Jutting the elbows up will only displace the stress onto the anterior deltoid and the pectoral minor. Keep the arms down and your elbows back and let the biceps take on the strain.Don't let the fist "curl" toward you. Keep the wrists level throughout. Come to a complete contraction. Squeeze hard at the top of the movement. Do 10 reps and keep the rest between sets to under a minute. Try and make this move the only exercise you use the next time you work biceps and concentrate on making the biceps work throughout the concentric and eccentric movement. Six to ten sets should get the job done if the intensity is high.
TRAPS
Shrugs
The classic trap builder. Although this movement is usually executed with a barbell, dumbbells allow for more freedom of movement. (A Trap Bar also works well.) Doing shrugs in the Smith Machine is not recommended due to the restricted range of motion. Also refrain from "rolling" the shoulders which places unnatural stress on the rotator cuffs. (If you prefer to do so, keep the weight very light.) I suggest executing shrugs with dumbbells while seated to avoid cheating. Wrist straps are also recommended since kilos should be heavy. The straps will keep your hands from giving out before the traps do. While holding heavy dumbbells in each hand, simply shrug the shoulders up as high as possible. Hold for 2 seconds. Allow the shoulders to drop down completely. Do two sets of 10 reps.
UPRIGHT ROWS
Often thought of as a shoulder exercise, upright rows also work the traps very effectively. Some find that keeping a close grip places more emphasis on the traps while others swear the wider the grip, the more trap involvement. Try a few sets of one or the other and see what works best for you.
do any pros do routines and diets and do webcam sit downs to see progress and talk?
Monday
Chest
Dumbbell flies 2 sets
3x 10-12 reps. there’s no need to go heavy on this movement
The Bench Press 3 sets
Use a weight heavy enough that you reach failure at around 8 reps.
Incline Dumbbell Presses Do 3 sets.
Anything above a 35 degree angle will put too much emphasis on the shoulders, negating the inclusion of the pectoral muscles.
Heavy and slow 6 – 8 reps
Cable Crossover Do 3 sets
15-25 rep range Slow.
Shoulders
Begin with seated rotating dumbbell presses. Immediately following the seated presses, stand up and with the same dumbbells; perform a set of upright rows. 2 SETS
STATIC LATERAL RAISES
Using a weight slightly lighter than you're used to using for lateral raises, perform a lateral raise but STOP when your arms are parallel to the floor. Keep a slight bend in the elbows. Hold this position for a count of eight, and then slowly lower the dumbbells to the side. Now you know why a light weight is necessary! Shoot for 3 sets of 10 reps of these lateral "holds."
"W" PRESSES
Lift a pair of dumbbells overhead in the standard fashion, palms facing each other. Now w-i-d-e-n your arms so that your hands are further out to the sides, simulating the look a of a "W". Do so a few short pumps and then hold the position for 10 seconds. Repeat the short pumps until you feel as if you're being stabbed in the shoulders with a hot knife. Resist the urge to whimper like a schoolgirl. (It's only pain.)
MINI PRESSES BEHIND THE NECK
Some people have a problem with presses behind the neck but if they don't cause you discomfort, they can be the greatest movement for increasing shoulder width. This variation is particularly punishing--and effective. Begin a press in the normal fashion but at the halfway point between the starting position and the extended position, stop and hold the weight. Now, while the bar is in that position, perform some "mini" partial presses, moving the bar just a few inches. Now complete the press but on the descent, repeat the hold at the halfway point. More "partials", then back to the start. Three sets should be plenty as long as you keep the rest periods between sets under two minutes. Once again, reps in the range of 10 to 15 is the theme. These are murder! But they work.
TRICEPT
Push downs, 2 sets
10-15 reps slow, stand straight from nipple to full ext thumb up on bar.
Behind head seated DB ext
3 sets of 12 reps slow and heavy
Single dumbbell extensions
Outstanding for accentuating the sweep throughout the lower portion of the triceps. Do 2 sets of 10-12 reps.
Wednesday
legs
One and a Half Squats. Start with a slightly lighter weight than you would normally use for squats until you get the hang of this movement. Descend in the normal fashion, but on the way up, stop at the midway point. Hold this position for four seconds. Now, return to the bottom position. Come up through a full range of motion to a standing position. This movement puts tremendous stress on all the muscles of the legs as well as the glutes. As mentioned, you won't be able to use quite as much weight as with standard squatting,
20 Rep Squats.
Also referred to as "breathing" squats, 20 rep squats are thought by many to be the most "anabolic" of all exercises. Most people think of high reps as a defining technique, but when it comes to squats, make no mistake--the stress to the quads can get mighty intense by the time you hit that fifteenth rep! High rep squatting is also excellent for inducing the natural release of growth hormone.
Static Lunges.
When you think of a lunge, you probably think of stepping in, or back into the lunged position. Why not stay in the lunge and work one side at a time? Stretch into position, making sure that the front knee doesn't extend too far over the shin. Now, remaining in that position, "dip" down until the rear knee just touches the floor. Continue with this mini knee bend movement and soon it will feel as if your legs are on fire! Talk about a vicious pump! Repeat with the opposite leg outstretched. This can be done with either a barbell across the shoulders or with a dumbbell in each hand. For an additional stretch, elevate the rear foot on a bench.
Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.Use a weight that you would normally choose for a twenty rep set. Complete the 20 reps and continue until you can't do another rep.Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time. Proceed in this fashion until you reach the target goal of 75.That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four
Minutes nonetheless.
Friday
Back
Make Barbell rows the sole exercise in your back training routine for one month. In this way, you'll accurately determine the difference this one movement makes. Work in the 10 rep range, making sure you can complete at least 6 reps with perfect form but can't complete more than 12 reps without a little "cheat." Shoot for 8-10 sets. And prepare for some serious sweating.
SEATED ROWS WITH ELBOWS HIGH Seated
rows are a great overall back exercise which emphasize the rhomboids. But with a simple alteration in arm placement, they also hit the teres major (upper lats) and the traps. Row in a normal fashion using a V handle while keeping a tight arch in the back. The only difference is; instead of keeping the elbows close to the torso, lift them up and out to the sides. This shifts the emphasis to the upper portion of the back. It also reduces leverage so you may have to cut back a bit on the weight.
Bi
Set the cables on each end of the station at their lowest position. Use a weight that will allow for good form. It's better to go for more reps than to cheat with too heavy a weight. Grab a handle with each hand using an underhand grip and step forward so that your arms are drawn slightly back. Keeping the elbows as close to your sides as possible, curl the weight up. Do not allow the elbows to be drawn up during the curl! This is important! Jutting the elbows up will only displace the stress onto the anterior deltoid and the pectoral minor. Keep the arms down and your elbows back and let the biceps take on the strain.Don't let the fist "curl" toward you. Keep the wrists level throughout. Come to a complete contraction. Squeeze hard at the top of the movement. Do 10 reps and keep the rest between sets to under a minute. Try and make this move the only exercise you use the next time you work biceps and concentrate on making the biceps work throughout the concentric and eccentric movement. Six to ten sets should get the job done if the intensity is high.
TRAPS
Shrugs
The classic trap builder. Although this movement is usually executed with a barbell, dumbbells allow for more freedom of movement. (A Trap Bar also works well.) Doing shrugs in the Smith Machine is not recommended due to the restricted range of motion. Also refrain from "rolling" the shoulders which places unnatural stress on the rotator cuffs. (If you prefer to do so, keep the weight very light.) I suggest executing shrugs with dumbbells while seated to avoid cheating. Wrist straps are also recommended since kilos should be heavy. The straps will keep your hands from giving out before the traps do. While holding heavy dumbbells in each hand, simply shrug the shoulders up as high as possible. Hold for 2 seconds. Allow the shoulders to drop down completely. Do two sets of 10 reps.
UPRIGHT ROWS
Often thought of as a shoulder exercise, upright rows also work the traps very effectively. Some find that keeping a close grip places more emphasis on the traps while others swear the wider the grip, the more trap involvement. Try a few sets of one or the other and see what works best for you.
