Wednesday, July 11, 2018

Helmut Strebl

Helmut Strebl

Helmut Strebl deservedly nicknamed the shredded. This bodybuilder, among others, is distinguished by defined muscles and a minimal percentage of subcutaneous fat. He achieves a similar result due to a special approach to the training process. Having exchanged the fifth decade, he feels great and does not cease to perform at various competitions.

The professional career of Strebl is not limited to participation in competitions. He actively maintains a diary of his trainings, and also conducts classes on an individual basis. Helmut has an outstanding athletic figure and ideal proportions, therefore is an excellent motivating example for many bodybuilders. Realizing its own importance, Helmut does not stop working on himself for more than thirty years.

To his success, Strebl is "indebted" to school years. Being a twelve-year-old boy, he stood out with his thinness and weakness, so he was often the object of ridicule on the part of his peers. This motivated the guy to start working on himself. As the first training equipment Helmut, being a boy, used water-filled five-liter bottles.

He liked strength training. Thanks to his own efforts, he managed to quickly catch up with the hooligans who teased him at school. In the gym Strebl came only at the age of sixteen. His sculpted defined body, as Helmut said, he managed to "create" as a result of years of training and without the use of any chemicals.

Helmut Strebl Bodybuilder

The shredded man strictly follows certain rules, of which there are only six:

  • Always warm up.
  • Spread out in training for one hundred percent power.
  • Be sure to ensure that the body was in the right position, and the body was stabilized.
  • Correctly breathe.
  • Every minute watch your own physical form.
  • Stick to one clearly worked out plan.

That's how Strebl follows his whole career.

Helmut Strebl Career Achievements


Helmut Strebl Bodybuilding

During his career Helmut succeeded to:

  • become a two-time winner of the United Nations Military Skills;
  • win second place at Mr. Europe and the eleventh place on Mr. World;
  • to become the second at the Bench Press Competitor, held in 1997;
  • enter the TOP-20 Men's Health Competition;
  • to be a member of the European Muscle Model & Natural Bodybuilding Champion three years in a row - 2008, 2009 and 2010, as well as in FAME 2011 European Natural Bodybuilding Champion and Muscle Fitness Model Runner-Up;
  • take part in the MiamiPro 2012 European Natura, as well as in 2013, but in the category of athletes for 40 years;
  • Become the second on the Open Class - Muscle Model Class B.

Among the latest achievements of Strebl, the first places on the Miami Pro World Championship 2014: Bodybuilding and Muscle Model Over 40 should be noted.

Helmut Strebl Training Program At The Gym


Helmut Strebl Training

Day 1: Back Muscles
  • Basic exercise "Deadlift": 5 x 12
  • Thrust block with wide grip: 4 x 12
  • Thrust rod inclination: 4 x 12
  • Lifting on the crossbar: 3 x 12
  • Thrust of lower block: 4 x 12
  • Pull-ups: 1 x until complete failure.

Day 2: Chest Muscles
  • Dumbbell cultivation in slope: 4 x 12
  • Inclined press (on the upper chest): 5 x 12
  • Butterfly: 4 x 12
  • Basic exercise "Bench Pressing Bench": 5 x 12
  • Hand Crossover: 3 x 12
  • Press in the reverse slope (on the lower part of the breast): 4 x 12
  • Push-ups from the floor: 1 x until complete failure.

Day 3: Cardio

Day 4: Leg Muscles
  • Foot Press: 5 x 12
  • Extension of legs in the simulator sitting (quadriceps are worked out): 5 x 12
  • Leg bending in the lying simulator (hamstrings are being worked out): 5 x 12
  • Caviar "donkey": 6 x 12
  • Basic exercise "sit-ups with a barbell": 4 x 12
  • Exposures: 1 x until complete failure.

Day 5: Arms Muscles
  • Hand bending in Scott: 4 x 12 
  • French press with straight or curved neck: 5 x 12 
  • Hammers: 4 x 12 
  • Extension of hands on the upper block (works through all three triceps): 5 x 12 
  • Bending of hands with a bar (straight or curved bar): 3 x 12 
  • Extension of hands with a dumbbell from behind the head: 3 x 12

Day 6: Abs Muscles
  • Twisting with the handle of a pigtail in the simulator "crossover" (sometimes called "prayer"): 4 x 12 
  • Torso on the fitball: 4 x 12 
  • Rise of straight legs: 4 x 12 
  • Turning the body with the medbola in his hands: 4 x 12 
  • Lifting the trunk with the touch of the toes lying: 4 x 12 
  • On the horizontal bar, lifting the legs: 1 x until complete failure.

Day 7: Training of deltoid muscles (shoulders)
  • Dumbbell press sitting (front beam): 5 x 12 
  • Dilution to the sides (medium beam): 5 x 12 
  • Lifting dumbbells in front of you (you can use a pancake from the bar): 3 x 12 
  • Shrugging: 4 x 12 
  • Army Press: 4 x 12 
  • Arnold's press standing: 3 x 12

Helmut Strebl's Diet and Nutrition


  • The first meal: 6-8 egg whites, 1 yolk, 1 chicken breast, a cup of natural coffee, 3 buns with jam;
  • The second meal: a protein-carbohydrate cocktail (80 g of carbohydrates and 50 g of protein);
  • The third meal: chicken with basmati rice;
  • The fourth meal: chicken, turkey or fish with basmati rice;
  • Fifth meal: Same as in the fourth meal;
  • Sixth meal: 10 egg whites without yolk and 4 slices of Toast Brown;

"In preparation for the competition, I'm doing everything possible to achieve 4% of body fat - its peak. This means that I reduce my carbohydrate intake and slightly increase my fat intake. I also try to include cardio on my bike for about a month before the tournament starts. Each of the cycles during preparation lasts four days. In the first three days the intake of carbohydrates is in the range of 150-200 grams, which are divided into four meals. On the fourth day of the cycle, carbohydrate intake increases to 300-400 grams. At the end of the four-day cycle comes a new, but with a large intake of protein." - says Helmut Strebl.

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Sunday, July 8, 2018

A Beginners Guide To Bodybuilding Training

Beginners Guide Bodybuilding

Bodybuilding is a fever that is very contagious and the further it spreads the better for the victims! It leaves them feeling healthier and looking amazingly great…if all illnesses were like this one the world will be such a better place. Who would want to be immunized or vaccinated?

The pros in body building were all once beginners and some if not most may have even been in a worse shape when starting out as compared to you.

This is an art that requires physical discipline and mental discipline as well. It entails more than just walking into a gym and expecting your path to continue smoothly. You have to the motivation and discipline that will keep you trying even when you suffer injury and the results you’re hoping for are taking a bit more time than you had hoped for.

Nutrition forms a very important aspect in every body builder’s life. If your aiming at loosing weight it goes without saying that you need to reduce your calorie intake. I’m not talking about going on a diet that leaves you hungrier than before you ate. By starving yourself you end up loosing muscles and not that excess fat around your waist. On the other hand if you want to increase your weight and lean muscles, you will be required to increase your calorie intake; not over eat. Proteins and carbohydrates with a little bit of fat is what should be present in your meals. You need to forget about French fries and pizza, unless of course you want to look like a sumo wrestler!

Now that we are clear on that issue, you need to sign up at a good gym. By working side by side with both beginners like yourself and pros, it’ll motivate you to want to do better. You will also get a feel of other people’s experiences. Community gyms have a way of turning out to be a support group where you get support throughout your fitness experiences. The gym has to have all the facilities that you’ll need as well a trainer who’s qualified. Recommended exercises are the leg press, leg extension, lying leg curl, flat bench press, seated cable row among others. Cardiovascular exercises are also important to start you off. They increase your metabolism and allow your body to adjust to the required high sources of energy.

You also need to know the importance of warming up before a workout as it signals the body to start producing energy and also makes your joints to be more lubricated. You also need to learn how to breathe when you do your exercises. Breathing right can make all the difference in the world and will determine whether or not you finish a set. Consistency is what will determine whether or not you maintain that body which you have worked on for so long. The average gym membership lasts for 3-4 months until the member goes out and looses all he worked for then signs up again the next year and the cycle repeats itself. Be consistent, gourd your body jealously.

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Thursday, July 5, 2018

A Clear Perspective On Teenage Body Building

Teenage Body Building

Teenage body building has of late become fashionable. This may have arisen from a belated impression that muscled physiques now have on the youths. Most modern youths yearn to show some muscles all in a bid to be termed as sexy and or macho. To teenagers, body building has become purely a way of enhancing appearance or amplifying athletic abilities.

And anything popular with teenagers, be it drugs, parties or sex, body building has also acquired a negative connotation among teenager’s parents. Most are sure that their sons and daughters love body building only because there is something sinister that appeals to these energetic and mostly adventurous minds. Consequently many a body builders have been paid put, while in their teenage. The parent’s worries are understandable especially in this age of widespread steroids abuse and addiction.

Research has established that this negative pessimism is based on fear rather than concrete understanding of what teenage body building constitutes. Muscle accumulation exercises get the modern youth active and focused on positive expenditure of energy. Instead of spending hours infront of the TV or computer monitor, the teens can at least explore an outdoor engagement that leaves no room for drug and alcohol abuse. Any parent should be willing to exchange a masculine child who is healthy and disciplined over a docile one very apt in computer games and reality TV shows.

Yet teenage body building must be guided with patience and professional advice. Thousands of limitations and handles align the course to success such that if a teenage is left alone to pursue muscle mass accumulation, he or she may ultimately end up in hell rather than heaven. Workout safety is an area ignored by most youths in their energetic enthusiasm. A trained professional should be contacted to help design and guide the implementation of an effective, safe and progressive workout program to produce results as quickly as possible given the impatience of most youngsters.

Of the foremost advantages accrued from teenage body building, discipline is primary. Teen body builders achieve a sense of consistence, order and responsibility through their pursuit of muscles. They build on a disciplined mentality that is very crucial in their every day life. The challenges of the modern-day youth can better be met with such a disciplined self determination. Even further, teens who consistently pursue body building as a lifestyle, boost their self confidence, self-esteem and even their work ethics. Most of these strengths bloom in their adult life and make them very responsible and productive adults.

With junk foods raiding the youth dominion with an unprecedented vengeance, body building comes up to impose a strict healthy diet regime that each teen must accept and wholesomely embrace if any success is to be attained.

Another key advantage of teenage body building is actually more obvious than those outlined above. The physical fitness, health advantage, muscle endurance, precise muscular coordination, flexibility, mental and emotional balance and body strength are the basic advantages that accrue from a body building program. Most youths attain sports prowess as a result of their body building endeavors. Today’s youths are riddled with such health complications as obesity, high blood pressure, diabetes, weak bone structures among others. It is only a body building regime that can successfully alleviate, prevent or reduce chances of such occurrences.

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Monday, July 2, 2018

A Collection Of The Ultimate Protein Sources For Bodybuilding


Q: What are the best protein sources for bodybuilders and building the body?

A: I feel that they fall in this order:
  • Meat
  • Poultry
  • Eggs
  • Fish
  • Whey protein powder
  • Milk
  • Cheese
  • Nuts and nut butters
Truth is, eggs have the most perfect amino acid profile and should be a staple of all bodybuilding diets – at least in the morning. However, red meat offers the vitamins and minerals, iron and more importantly, creatine content that you need to succeed in building muscle. If it’s lean meat you’re looking for, then chicken and turkey have some of the leanest profiles. As does fish, like white fish. If you’re going to eat fish though, you need a balance of white fish and red-flesh fish, such as salmon that is higher in fat, but great fat. But choosing protein is largely driven by what it is you’re trying to accomplish. If you’re dieting hard, eat egg whites, tuna and lean poultry with a little lean red meat added in for good measure to keep the creatine high. When bulking, hands down egg whites mixed with whole eggs and red meat are great combination protein choices. If it’s ease of schedule and assuring that you get the protein you need on the road or in your car or when you’re stressed and your schedule is hectic, then pack a canister of whey protein and cans of tuna. Sometimes the focus should be on what works, more than what is perfect. But choosing the best protein for your goals is also important.

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Friday, June 29, 2018

A Comparison Of Free Weights And Training Machines

Free Weights And Training Machines

There are various machines that can be used to apply tension and stress to the body. Some of these machines include free weights and training machines. There are various equipments which include; barbells, dumbbells, leverage machines, body weight exercise, and manual resistance. It is always recommended to use various machines in our training since not only does it boost our motivation but it also helps enhance the muscle development process.

In bodybuilding using different techniques will provide certain benefits. The first one is the ability to improve your body posture especially when you get old. Many people experience poor posture when they age and therefore the best way they can counter this effect is through bodybuilding using weights. The other benefit of taking bodybuilding is that it helps you increase your strength. Bodybuilding also helps you boost your body metabolism, which is very necessary if you want to lose weight. It also helps prevent osteoporosis which is a condition of the bones. Osteoporosis usually affects people in there old age and therefore bodybuilding helps maintain and prevent this ailment.

In bodybuilding you need to ensure that you use different techniques as opposed to using only one technique. The reason is because when you are using different techniques you will be able to stimulate your muscle growth.

Currently there are various equipments available in the market and all these equipments have there advantages and disadvantages. The best thing about using free weights is that they are very cheap when compared to the training equipments. The other advantage is that free weights are very versatile and can be used to perform certain routines which otherwise would have been difficult if you were using free weights.

However you need to first warm up prior to the exercise even if you are using free weights or training equipments. There are very many bodybuilders who are of the habit of assuming the importance of warming up before a weight training session. In fact many gyms do not observe this rule. Most bodybuilders are in a rush to workout there biceps and triceps that they forget to do any warm up prior to the weight training. What they don’t realize is that, when they do this they are actually jeopardizing there chances of achieving bodybuilding success.

For those who remember to start the workout session with warm-ups they perform them so hastily that they fail to be effective in stimulating muscle growth. When you are performing warm up sessions they should be intense and you should not do them for the sake doing them. You need to remember to first warm up since the body will become more flexible and hence you will reduce chances of gym injuries.

If your training machine is very effective you will be able to increase the efficacy of your training just the same way as using free weights would. The only thing which will not be able to achieve is the ability to obtain an optimal gain using only one single routine.

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Tuesday, June 26, 2018

A Look At Some Controversies Surrounding Women’s Bodybuilding

Lenda Murray
Lenda Murray
The early 90′s were full of controversy for women body builders. For instance, the Ms. Olympia contest of 1991 became the first ever aired live on TV. In this contest, the legendary Lenda Murray had faced a fierce challenge from Bev Francis, the runner-up to the title in 1990. Francis had previously been a powerlifter and had only converted to body building in the mid 1980′s, gradually, she refined her supreme physique in line with contest judging standards for body builders. To make matters worse for Lenda, Bev entered the 1991 Ms. Olympia larger and more defined than in all other years previously. By the night show Bev was leading and Lenda needed all of the votes she could get for the first place. When Lenda finally retained the title by one point over Bev, the contest became the most controversial to date.

The 1992 contest of the Ms. International was even more controversial. Bev and Lenda had set a new benchmark of size during the 91 Ms. Olympia contest. Fear gripped the industry and IFBB attempted to feminize the women body building sport, as a response. Led by Ben Weider, IFBB created a set of femininity rules requiring women body builders not to be too big so as to qualify for contests. The judges had to select a feminine, though not an emaciated physique as a champion, henceforth. The German Anja Schreiner won the title to spark phenomenal controversy. The blue-eyed German blonde had a symmetrical physique that only weighed 130 pounds and stood at 5’7. Her victory was announced amid so much booing until Arnold Schwarzenegger stepped on stage trying to calm the audience. He said, ” To hell with these judges”.

Anja Schreiner
Anja Schreiner
Critics said repetitively that IFBB had strictly instructed all judges to choose a marketable contestant in size and dimensions to the public and not the one with the best physique.

The same controversy was featured in the 1992 Ms. International contest. Paula Bircumshaw, a British competitor, stood at the same body height with Schreiner. Most people felt that both possessed the same symmetry and muscle definition. It was unanimous among observers that Paula had more muscle and weight (162 pounds ). Paula was the audience’s favorite for reasons clearly observable in her physique, but the judges relegated her to the eighth place. As if to cover up, the judges did not call all top 10 contestants as was custom, back to the stage after the show before announcing the winner. They only called back six contestants in an effort to keep Paula at the back stage.

The crowd simply rioted, chanting Paula’s name. To their relieve, Paula returned dignified in poise and pose, to the main stage to stand alongside the top 6, before dramatically giving the judges the middle finger. For that, she was given a yet more controversial year-long suspension.

Paula Bircumshaw
Paula Bircumshaw
Similar controversy was also seen in women body building circles in 1993 and 1994. It was becoming a trend, that judging body builders on vague femininity features was becoming a hot iron on the heels of IFBB. But that did not stop Murray winning the 1992 Ms. Olympia for being more feminine than the muscled Schreiner. The resulting controversy saw Schreiner retire from the Pro field.

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Saturday, June 23, 2018

Sets And Reps: Training Science Or Bodybuilding Art?

Sets And Reps
Sets and reps.. They are the mainstay of all workouts. After all, without their measure, no workout would have meaning and no body could be built. But are sets and reps more about creatively expressing a kind of bodybuilding license or personal philosophy, or are they truly scientific tools by which we build precise body parts of a certain size and shape?

Art and science can converge, particularly in this case. That’s because sets and reps and the results they bring in particular and specific combinations, deliver very definite things based on mathematics. The mathematics of training include sets and reps, training angles, and things such as time vs. intensity, etc.. The art of training includes how you utilize and direct those mathematics to create a result.

Training is a lot like the practice of medicine – both have elements of the scientific and the artistic. Most people think medicine is strictly a scientific, quantifiable kind of practice, and that doctors are the ultimate scientists. But more than that, doctors are the ultimate artists. The best of them create a pagination of scientific prescriptions and directions that create a result that can be pure magic. So too are bodybuilders – the successful ones – part scientist and part artist. This description of being “scientific” doesn’t include chemical supplementation either.

Training is a science, no doubt, but training is also largely an art. Not everyone can create a work of art and not everyone can create a training routine that is meaningful to the canvas they happen to be working with. Since your body is a canvas, of sorts, it’s important to understand how to lend dimension and image to that canvas.

Look, anyone can put together a routine of some kind. And, to some degree, putting a routine together will garner some result or another. But will it end up being considered a total picture of creative artistry? Not often. We laugh when we hear someone say, “If I took as many ‘roids as that guy, I’d be Mr. Olympia too!” The reason we laugh is that that person seems to have no clue as to the artistry necessary to create and direct a series of routines to net a series of results, in a very methodical fashion, over time. It takes incredible vision to see that this workout on this day, along with the workouts planned on subsequent days, all have a reason for being the way that they are and will culminate in a total picture of power and aesthetics.

So here’s the science of a workout, using sets and reps:
Since there is a minimal amount of time in which a muscle can be stimulated in order to achieve maximum strength and size gains, using a particular set of principles is necessary. Here is an example of what each rep range will proffer:
REP RANGES FOR STRENGTH AND SIZE
1 to 5 reps = Maximum strength increases; enhanced neural drive
6 to 8 reps = Good compromise between maximum strength gains and hypertrophy gains (IDEAL RANGE FOR BODYBUILDERS)
9 to 12 reps = Maximum hypertophy gains and an increase in strength (STILL IDEAL RANGE FOR BODYBUILDERS)
13 to 20 reps = Strength and endurance gains – less hypertrophy.

Gains in strength are best had in the lower rep ranges – which is what powerlifters use – and the best muscle size gains are to be had in the mid ranges.

DETERMINATION OF SET NUMBER AND TYPE
Number of sets chosen
The overall number of both sets and reps should be based on how rapidly you will overtrain. The more sets you perform, you’ll naturally run the risk of overtraining. See the categories below to determine, overall, how much is enough and how much is too much.

Number of exercises per body part
The longer the list of exercises you wish to perform for a body part, the less sets you’ll be doing overall. So if you are doing legs and you choose to do squats, leg press, hack squats, leg extensions and lunges, you should do about 4 sets for the compound movements and 2 sets for the others, such as lunges and extensions, so you don’t overtrain.

Muscle size
If you are already have a lot of mass, the number of sets you perform will be proportionate to your current size and what else you want to accomplish. You will be doing more sets for the larger muscle groups and less for the smaller, but still more than a beginner.

Training Level
Beginners will require less overall sets and this should be taken into consideration. If you are more seasoned, you may be able to handle 4 sets of each exercise and 3-4 exercises per body part.

Composition of Muscle (Genetics)
More red or white fiber? Fast twitch or slow twitch? This is something you’ll only have a clue about by your performance with endurance and strength activities. If you are explosive but have little endurance, you’ve probably got a lot of fast twitch fiber. You’ll need to cater workouts to these determinations.

Putting it All Together

So here’s how it goes…
Ask yourself the questions associated in the sets section, and determine what your goals are in the rep section, and put together exercises that you know you want to do, with sets and reps assigned to each exercise. But it doesn’t stop there. You see, each workout is even more individual than this. Not only are the above considerations of hypertrophy vs. strength and issues of overtraining, fiber type and set and rep number, important, it’s also important to understand schedule, rest, how you eat, and a host of other factors that cannot be accounted for by anyone but you. That’s why workouts are so individual – and a total creation, using the science of facts.

Here are some other factors to consider and ask yourself before constructing a routine:
  • When do you train? (AM or PM)
  • Do you work a full day before training?
  • Are you overweight?
  • Do you get a full 8 hours sleep (minimum) per night?
  • Are you getting your caloric needs met?
  • Do you eat clean or anything you want?
  • Do you have stress in your life?

Can you now see why a workout is such a creative process? How sets and reps are not the only consideration, but certainly provide a great roadmap for results?

Sets and reps are the undeniable parameters we cannot live without. However, sets and reps are just the tip of the iceberg in terms of taking science and creating something original and unique to you and your set of circumstances and criteria. Plug in the other variables of your life, and you’ll find that sets and reps transcend mere science and become… art.

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Wednesday, June 20, 2018

A Look At The Booming Bodybuilding And Fitness Craze

Booming Bodybuilding

The fitness craze is a booming commerce Industry and here in lies the danger. A forty year old man is conned to believe that he can be transformed to look as good physically as that 25 year old, muscle bound, college dropout staring at you in the middle of the keep fit magazine. What they deliberately and purposefully fail to tell you is that this boy spent more time in the gym than in the classroom and that is why he looks the way he looks.

The myth that a forty year old pen pusher, as they call us, can suddenly loss stomach fat by diet supplements and wonder equipment might be just that, a myth! The Industry gives incomplete information on the dangers involved. The use of glossy adverts cleverly and cleverly worded guarantees deliberately omits to mention the risks involved and passions are aroused in the hood-winked older man yearning for past glory. This is commercialized fraud and deception with profits sidelining the safety of the consumer by supplying him with inadequate information on the risky but very expensive equipment and exercise.

The best ways to stay fit is by avoiding the use of steroids and instead exercise. The reason why I am saying this is because exercise does not come with any side effects when compared to steroids.
Exercising is not as hard as most people think. All you need is to wake up early in the morning or even in the evening and exercise for about thirty minutes. If you exercise for less than thirty minutes then it won’t be effective since the exercise is not intense.

Intense exercise will not only make you a lot fit but it even improves your state of mind. Exercise affects the brain chemicals and a person memory and analytical abilities are greatly improved. If you are suffering from insomnia then you need to start exercising since it has been known to improve a person’s ability to sleep.

If you practice to exercise regularly it will be of benefit to your character, in that it goes a long way in imparting self discipline. It also improves how you perceive life since it creates a feeling of wellness. There has been cases where people suffering from cases of depression found there healing through exercising. This is because when you exercise it elevates your spirit and thus the tolls of life don’t seem as heavy as they used to.

You should however remember that you are not supposed to train beyond your limits, if you do this then the results you get will be the opposite of what you were looking for. If you feel any cramp or pain when exercising then ensure that you give the body enough time to rest.

Another form of exercise which has received very many recommendations is yoga. It is the oldest form of exercise which was practiced among the monks. Yoga involves deep meditation in order to get in touch with the universe and the self.

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Thursday, March 22, 2018

A Grown Man’s Leg Workout

Leg Workout

There are a few different ways you can train in the gym. Do you train like a person who walks on eggshells, timid of an injury and never really ready to push yourself to the limits? Do you train halfheartedly, giving incredible focus to some body parts while neglecting others? Or do you train all-out, like a man with nothing to lose? If you are looking for a leg workout which allows you to completely saturate the upper thighs with blood and delivers serious growth, you’ve come to the right place! Let’s get started.

Leg Extensions
This intro to leg day movement should be automatic. Three sets of 25 to 30 repetitions with very light weight will get the quads filled with blood and help to prevent injury.

Squats
Of course, this workout will begin with squats. Four sets of 8 to 12 repetitions. Go heavy, and be sure to use a back brace. Knee wraps are acceptable on the final two heaviest sets.

Hack Squats
You’ll only be completing two higher-repetition sets of this movement. This exercise is inserted here to help loosen up the legs a bit further before embarking upon the next outdoor movement.

Parking Lot Lunges
This is the part which separates the men from the boys. Carry out a pre-fabricated barbell of 80 pounds, or load up your own barbell. Complete 4 to 5 sets of outdoor concrete walking lunges. It doesn’t matter what the weather is, or what time of day it is. What matters is that you’re completing a movement that 99.9% of the people in your gym do not have the stomach for. Dress accordingly.

Leg press
Upon returning to the gym, it’s time to settle down and knock out 4 sets of leg presses. This movement is ideal at this point because you’re probably reaching the point where balance and control of a barbell begins to become harder. A repetition range of 10 to 15 repetitions per set is ideal. Feel free to use some cheating principles (applying pressure to the knee with your hands) on the final two sets.

Seated Leg curls
You’ll be completing 3 to 5 sets of 10 to 15 repetitions for this movement. It is designed to thoroughly warm up the hamstrings and prepare them for the next movement, which will be heavier and a tad more violent.

Lying Leg Curls
It’s time to beat up those weights. Complete 4 sets of 6 to 10 repetitions, and use as much body English as necessary to ensure you move that weight and that the hamstrings are funny defeated.

Stiff-Legged Deadlifts (optional)
If you still have a little bit of energy in you, and your back day isn’t for at least 48 to 72 hours after this leg routine, then you owe it to yourself to try 2 to 3 sets of 8 to 15 repetitions.

At the conclusion of this workout, you will not train calves because you shouldn’t have the energy remaining to train them. If you do, then it’s seriously time to reconsider the intensity you used in the first 30 or so sets! Calf training should be relegated to at least 48 hours later, and should be completed two times each week to ensure you give them the same level of stimulation the upper thighs received from this routine.

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Monday, March 19, 2018

120 Minutes Per Body Part

The following advice is For Advanced Bodybuilders Only

As bodybuilders solidify their adherence to the rules of bodybuilding, something starts to happen. They begin to succeed. They grow like they’ve never grown. Their strength reaches new level, and their bodies reach new sizes. Consistency delivers results. And as results begin to accumulate the body is suddenly able to handle new workloads, and must, in order to continue to grow.

There are two ways a body can be challenged in order to stimulate new growth- Training heavier and training longer. Training heavier is always the goal of beginner and intermediate bodybuilders. But as one reaches advanced levels of bodybuilding, the weights become more and more dangerous, and the body’s joints and tendons become more and more susceptible to injury. The alternative to heavier weights is to train longer – up to two hours per body part.

By definition, this is over training. If you have any element of your bodybuilding regimen unchecked, you will fail. Nutrition, rest, and supplementation need to be covered 100% or you are wasting your time. But if you are able to keep all factors completely in check – and increase them when warranted – you might be ready for 120 minute body part training.

Advanced Bodybuilders

For this example, we’ll examine a chest routine. Suppose you normally complete 4 sets for upper chest (incline bench press), 4 sets for lower/middle chest (flat dumbbell presses) and 4 sets for chest/delt tie-in (cable crossovers). You complete your workout in about 45 to 60 minutes. You will keep this workout, but add new movements to supplement the target areas. Your new workout would look like this:
  • 3 Sets Flat Bench Press (Warm-Up & Overall Chest)
  • 4 Sets Incline Bench Press (Upper Chest)
  • 4 Sets Incline Dumbbell Flies (Upper Chest)
  • 4 Sets Flat Dumbbell Press (Middle Chest)
  • 4 Sets Flat Dumbbell Flies (Middle And Outer Chest)
  • 3 Sets Decline Bench Press (Lower And Middle Chest)

At this point, you would take your ‘recharge’ break. If you’re done, go home. But if you have it in you to complete the 120-minute workout, eat a piece of fruit, stretch a bit, and complete the workout. Your weights will now be lighter and your rep sets higher (10 to 15 reps per set)

  • 3 Sets Weighted Chest Dips
  • 4 Sets Dumbbell Pullovers
  • 4 Sets Cable Crossovers
  • 5 To 10 Minutes Of Stretching

This workout is not for the faint of heart. You will be sore the next day. Initially, you may need a day off following this routine for the central nervous system (CNS) to recover. Each week, you should be able to add one more day like this to your training regimen until you’re doing 4 to 5 days of 120-minute routines.

Have your post workout nutrition ready ahead of time (whey shake with dextrose) and consume 15 minutes after training with cold water. Hit the showers. Drive home and tackles a very protein-rich, carb-rich meal. Spaghetti and meatballs will beat out a chicken salad any day after this routine. Training for 120 minutes per body part is only recommended for advanced athletes who have all nutritional, sleep, and supplementation bases covered. See if it’s right for you!

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