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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