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- Joined
- Jun 5, 2002
- Messages
- 8,700
i am always going over old notes that i write down for the mags. that is what i sometimes post. i just came across something you might find some interest in. a few years back i had the opportunity to chat awhile with old kevin levrone. of course it always came back to training. now, everyone knows that levrone is know for his awesome delt development. i asked him basic questions regarding off season training and pre contest. kevin is also know for taking extended time periods away from the gym.
anyway , when he described his training i was amazed that he did no, or almost no, delt training. he did basic exercises in the chest department such as bench and inclines. nothing else. back consisted of barbell rows and pulldowns. most were done over fives sets a piece. legs were leg presses and squats, hammies were standing leg curls and stiff leggeds. arms were very basic with bi's getting db curls and machine preachers with triceps getting pushdowns and over head extensions.
delts got no direct work until before the contest. usually 6 weeks before... he believed that the delts received too much stimulation through out the week to blast them again with direct work. he believes that delts can only take so much work and six weeks worth was about it. now we have to remember that levrone consistantly works up to over 500 pounds in the bench press and over 405 in the incline. he rows up to 455 pounds and over 300 pound pulldowns ect. so you can see that the rear and front delts are taking a big beating. he felt that the arms could take direct work because they were a smaller muscle group and could recover a little better. he only worked out three to four days a week and only modified it before a contest to work in the delt work.
when i asked him about a recent delt workout written in a bodybuilding that had in doing every exercise in the book.. he smiled and said "no comment".
anyway , when he described his training i was amazed that he did no, or almost no, delt training. he did basic exercises in the chest department such as bench and inclines. nothing else. back consisted of barbell rows and pulldowns. most were done over fives sets a piece. legs were leg presses and squats, hammies were standing leg curls and stiff leggeds. arms were very basic with bi's getting db curls and machine preachers with triceps getting pushdowns and over head extensions.
delts got no direct work until before the contest. usually 6 weeks before... he believed that the delts received too much stimulation through out the week to blast them again with direct work. he believes that delts can only take so much work and six weeks worth was about it. now we have to remember that levrone consistantly works up to over 500 pounds in the bench press and over 405 in the incline. he rows up to 455 pounds and over 300 pound pulldowns ect. so you can see that the rear and front delts are taking a big beating. he felt that the arms could take direct work because they were a smaller muscle group and could recover a little better. he only worked out three to four days a week and only modified it before a contest to work in the delt work.
when i asked him about a recent delt workout written in a bodybuilding that had in doing every exercise in the book.. he smiled and said "no comment".
