Bodybuilding Training Exercises And Routine Tips
Bodybuilding Training Exercises
The exercises that I have chosen are good ones which cover the main groups quite well. However, should you wish to change them, please remember that you should follow the same basic rules. For example, for legs, we have chosen thigh extensions as a pre-exhaust and of course the squat as the main movement.
Obviously the weights will be lower when you come to the squats, but the intensity will be there without doubt, BUT when you come to re-doing the thigh extensions, you will then see (and feel) just what a pump really is.
Try and keep the basic groups together as they work well, plus it has been designed so that maximum recovery is at it's best. As always, if there are any problems, please call me and I will advise accordingly.
Try this for about 2 -3 months, also go for the same basic exercises BUT each week or two, change the system slightly, say low reps, high weight, short breaks for one week and the opposite for the week following. It all helps to shock the body into new growth.
OK I know that I said earlier that we were really cutting down on variety but what I meant there was that I wanted to take you away from the same exercises and styles that you can get stuck into week after week, month after month. Sorry if it confused you, but hey I can be a twat at times I know - that's my job!
ANOTHER GOOD TIP
Is to try both styles of training, one week go for a perfectly strict style and another use more of a ‘cheat' method where you can use that little bit more weight. Personally, I like to use the strict style even with the lower weights. I feel that this hurts more and I get more of a benefit with it. Also, with having more injuries happen to me than Jackie Chan, I can tend to be that little more careful, especially with elbow joints and even more so lower back.
If you feel that your usual methods are well established and you are worried that you would lose using this type of training, then stick to what you have got. But if you are eating well and resting as good, there is no way that you would lose - quite the contrary to be honest. If you use a cheat style quite often, I can guarantee that a strict style would make a big change to your physique
GEAR?
Really, this type of system is ideal for bulking. I would suggest sticking with the good old basics over a 8 -10 week period. A shot of Sustanon once every four or five days, with either Deca or Bol D Bol Equipoise at about 2OOmg/ml once every four or five too, in the same syringe if they are oil based (which they should be).
There are some good dianabol's on the market at the moment which would be a good oral back up on such a stack. Should you not wish to go for to much bulk, Stromba would be a good alternative. Whichever oral you choose, go for about 4 to start, moving up to 8 - 10 per day over the period. If you need further details on the dianabol cycle etc, you can find them in the Layman's Guides 1 & 2 or in the NO BULL back issue number 11. As always, don't forget the nolvadex - keep the "bitches" away.
Bodybuilding Training Routine
Day One: Legs & Calves
Thigh Extensions - 3 x 10, 8, 8
Squats or leg press - 4 x 12, 10, 8, 6
Thigh Extensions - 2 x 15 -20 pump hard!!
Leg Curls - 3 x 10, 8, 8
Good Morning bends - 3 x 12 stretch
Leg Curls (again) - 3 x 10-12 pump
Standing Calves Press - 4 x 12-15
Day Two: Back & Delts
Lat Pulldowns to front - 4 x 8-10
Bent Barbell Rows - 4 x 6-8
Lat Pulldowns to front - 4 x 10-12 pump hard
Seated Press Behind Neck - 4 x 8 strict style
Standing Lateral Raises 4 x 8 -10
Seated Press Behind Neck 4 x10 pump hard
Day Three: Chest, Abs, Calves
Flat Bench Press - 4 x 10-8-8-6
Inclined Flyes - 4 x 8-10 Good style
Flat Bench Press - 4 x 8-10 Strict Pump!
Abs:
Crunches - 2 x max reps poss
Seated barbell twists - 2-3 mins minimum
Light d/bell side bends - 3 x 15 each side
Leg Raises - 2 x max reps poss
Calves - As Day One!
Day Four: Triceps & Biceps
Close Grip Triceps Press - 4 x 10-8-6-6
(bench press style)
Triceps Pushdowns - 4 x 10-8-8-6
Close Gripped Press - 3 x 10-12 pump hard
Seated Alternate D/bell curls - 4 x 8-8-6-6
Straight Barbell Curls - 3 x 10-8-8
Seated Double D/Bell Curls - 4 x 8-10
Seated Alternate D/bell curls - 4 x 8-8-6-6
Straight Barbell Curls - 3 x 10-8-8
Seated Double D/Bell Curls - 4 x 8-10
Questions and Answers
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