So now you guys know I believe in the heaviest training possible (safely)---I think I hammered that home, I needed to do that because so many bodybuilders are lost on how to get from A to Z.....it’s all part of my quest to make the biggest heavy slag iron lifting, high protein eating, stretching and recuperating massive bodybuilders I can.-- till next time-DC
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Workout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear rack chins to back of head 100 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts a brutal straight set of 8 reps and then a heavier debilitating 4 rep one (after warmups of course) (then stretches for back)
Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 10-12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat --a brutal set for 10 reps (My legs are a strong bodypart and I allow people with good legs to go with one straight set only--but if your quads are playing catchup to the rest of the body, then you must do a heavy set of 4-8 reps followed after a rest by a "good god I freaking hate Doggcrapp" 20 reps set. Those quads will catch up in size pronto
Then stretches for quads and hams.
The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can't or I don't beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. For example-- I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. If I know ive plateaued out I MUST CHANGE THE EXERCISE. Thats the key to constant progression. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.
I find myself irritated now when people look at me and say "genetics" or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a freaking normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and "you have good genetics". That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I've only trained a few true mesomorphs. Mesomorphs don't need trainers usually. I train ectomorphs and endomorphs predominantly. With all sincerity I can make 200lbers into 250lbers and 250lbers into 300lbers (I feel) quicker than anyone else. I dont mean that to sound co*ky, please dont take it that way but Ive grown accustomed with what Im accomplishing with people to know Im very good at it. Most trainees all think the same thing seeing how my workouts are set up-"am I doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that's half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing colors---at 17 reps IM asking God for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I'm cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be