Training programs!
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3 days per week full body training!
The following program will provide you with a excellent range of development that you can follow year after year and still make continued progress in strength, speed, and stamina! With the unique way I have arranged the exercises. When you workout each time you train your muscles from a new "stress angle" this allows the muscles to have a continued elevation of stress without residual trauma of working the muscles from the exact same stress angle everytime.
Program #1
(all exercise's 3-6 sets, 12-25 reps)
1. Leg press
2. Leg extensions
3. Cable or barbell rows
4. Chin-ups
5. Incline D.B. flys
6. Lateral D.B. raises
7. Triceps pushdowns
8. D.B. or barbell pullovers-breathe very deep each rep!
9. Incline D.B. or barbell curls
Program # 2
1. Lunges
2. Leg curls
3. Deadlifts
4. Lat pulldowns to the front of your chest.
5. Bench press or push ups.
6. D.B. or barbell upright rows.
7. One arm triceps cable extensions
8. Barbell French press
9. Seated D.B. curls
Program # 3
1. Barbell front squats or bodyweight hack squats.
2. Toe raises or seated calf raises
3. Lat pulldowns-Close grip, to the front of your chest.
4. Lat pulldowns-Wide grip, to the back of your neck.
5. Dips
6. Barbell press behind your neck, or D.B. press
7. Barbell or D.B. pullovers-breathe very deep each rep!
8. D.B. hammer curls
9. Wrist and reverse barbell curls
Training examples: Or train on Tues., Thurs., and Sat. With Mon., Wed., and Fri., Off. Depending on your own unique needs.
Mon. Train full body/program #1
Tues. Flexibility-Off
Wed. Train full body/program # 2
Thurs. Flexibility-Off
Fri. Train full body/program # 3
Sat. Flexibility-Off
Sun. Off
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Training 3 days on 1 day off!
This is one of my favorite training splits. It can be used as a pre-contest program. Or take a break from "3 day per week full body training". I have found this type of training split, will allow you to concentrate on just two main bodyparts each workout. Thus, allowing you to develop a little bit more detail in your muscle groups and increase the vascular look and attain a lower body fat percentage.
(All exercises are 3-6 sets, 12-25 reps)
A. 1st day- Legs, deltoids.
1. Front barbell squats or leg press.
2. Hack squats or lunges-bodyweight only.
3. Leg extensions.
4. Leg curls.
5. Toe raises.
6. Barbell press behind neck or D.B. press.
7. Upright barbell or D.B. rows.
8. Cable or D.B. lateral raises.
9. D.B. rear delt raises.
B. 2nd day-Back, biceps.
1. Deadlifts.
2. Cable or barbell rows.
3. Chin-ups.
4. Lat pulldowns-Close grip to the chest.
5. Lat pulldowns-Wide grip to the chest.
6. Lat pulldowns-Wide grip to the back of the neck.
7. Barbell or D.B. curls.
8. Hammer or incline bench curls.
9. Wrist and reverse barbell curls.
C. 3rd day-Chest, triceps.
1. D.B. or cable flys.
2. D.B. incline flys.
3. Incline or bench press-barbell or D.B.
4. Dips.
5. Triceps pushdowns.
6. Cable flys or pec-dec machine.
7. One arm triceps pushdowns-cable or D.B.
8. Barbell French press.
9. Pullovers-Barbell or D.B.
4th day is your OFF day! Rest is crucial. If you are still not losing enough fat. Start to do 30-60 minutes of cardio exercise after each weight training session. Run, swim, cycle, walk, hike, rowing machine, elliptical, etc.
Start over back to the "1st day" and continue this cycle of training for at least 3 months.
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Tony's training tip's...
"Off day's", are important to your health, and bodybuilding endeavors. As much as the training itself. When you train with weights or any other exercise, you are focused on the muscles being trained. You are also expending huge amounts of nervous energy. This places a addition above normal tax on your whole body system. Even if you are on a "split training" program or only training even a single bodypart. You still cause the cardiovascular system to be taxed.
The only way to recover from this is sleep and rest plus time off from training. It is like a paper cut on your hand. It will take a week for it to heal completely. The same amount of time is needed to heal or recover from your training. The key is balance. A good amount of time is needed between training workouts this can vary from 48 hours to 96 hours. This time table is for very intense training or exercise. It does not apply to Tai Ch'i Chuan, Ch'i Kung (Qi Gong), Hsing~i, Yoga, or other low intense exercise. These can be and should be done on a frequent daily basis or even multi-times during the day. I met two Tai Ch'i Chuan, practitioners in China in the early 1980's. Both of them would practice Tai Ch'i Chuan, not once but 3 times per day! Once in the morning before breakfast. Once before lunch, and once before supper. Both of them were over 100 years old!!!
Back to weight training. If you are seeking greater strength you will want to train only 2 days per week.
Mon. *Train full body with all your intensity!
Tues. OFF-24hrs.
Wed. OFF-24hrs.
Thurs. *Train full body with all your intensity!
Fri. OFF-24hrs.
Sat. OFF-24hrs.
Sun. OFF-24hrs.
This gives you 48 hours to recover before one training session and then 72 hours to recover before starting again on Monday. The glycogen levels in your muscles will be full each time before you train because of the time off for recover. Plus, your nervous energy will be stored up as well as your mental energy will be psyched-up and ready to go. Because you are not training everyday! Mentally you are now refreshed and want to get training! Verse's training everyday and trying to put out super intense workouts day in and day out. Useing this program I have trained for decades and made incredible gains in size and strength-All without ANY anabolic steroids or Human growth hormones (Hgh). Remember its better to go up hill slowly, than down hill at any speed. Keep training and you will succeed.
OK if you still want to train 6-7 days per week naturally and make gains you can do as the late "Muscle Guru" Vince Gironda, suggested to me. Train 21 days in a row and then take 7 days off in a row! Also, I suggest you add at least one hour of sleep on you training days. After all the pumped up blood engorged effect is cool looking. But the real magic occur's during the rest/recover phase after your workouts. This is when the mending of the muscles, connective tissues, etc. occur's and the majority of the Hgh, from your pituitary is flowing in your blood stream nourishing your body.
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M-W-F or T-TH-Sat
Full body routine!
1) Front squats or Hack squats-3 sets, 8-10 reps.
2) Leg extensions-3 sets, 8-10 reps.
3) Leg curls-3 sets, 8-10 reps.
4) Toe raises-3 sets, 8-10 reps.
5) D.B. flat bench flys or incline-3 sets, 8-10 reps.
6) Incline bench press-3 sets, 8-10 reps.
7) Barbell or D.B. pullovers-3 sets, 8-10 reps.
8) Lat pulldowns or pull-ups-3 sets, 8-10 reps.
9) Barbell or cable rows-3 sets, 8-10 reps.
10) Deadlifts-3 sets, 8-10 reps.
11) Power cleans or shrugs-3 sets, 8-10 reps.
12) Barbell press behind neck (seated)-3 sets, 8-10 reps.
13) D.B. lateral raises-3 sets, 8-10 reps.
14) D.B. front raises-3 sets, 8-10 reps.
15) Lying triceps extensions (barbell or D.B.)-3 sets, 8-10 reps.
16) Triceps pushdowns (reverse grip)-3 sets, 8-10 reps.
17) D.B. or barbell curls-3 sets, 8-10 reps.
18) Reverse or hammer curls-3 sets, 8-10 reps.
19) Wrist curls-3 sets, 8-10 reps.
20) Reverse wrist curls-3 sets, 8-10 reps.
Use a medium weight on all exercises. On your "off days". train your abdominal's and do cardio. if needed.
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SIZE~POWER
4 days per week!
Monday + Thursday
1) Leg extensions-2 sets, 6-8 reps.
2) Leg press-2 sets, 6-8 reps.
3) Squats-2 sets, 6-8 reps.
4) Leg curls-2 sets, 6-8 reps.
5) Toe raises-2 sets, 6-8 reps.
6) D.B. flys-2 sets, 6-8 reps.
7) Incline bench press-2 sets, 6-8 reps.
Tuesday + Friday
1) Lat pulldowns-1-2 sets, 6-8 reps.
2) Close grip pulldowns to the front-1-2 sets, 6-8 reps.
3) Rows (cable or t-bar, or barbell)-2 sets, 6-8 reps.
4) Shrugs-1 set, 6-8 reps.
5) D.B. or cable lateral raises-2 sets, 6-8 reps.
6) Military press or press behind neck-2 sets, 6-8 reps.
7) D.B. or barbell curls-2 sets, 6-8 reps.
6-8 reps are done in slow, strict, style! Use perfect form and do not jerk the weight. Move in a slow controlled manner. Also, use a 80-90% near max on all your exercises for this routine.
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Training 5 days per week!
I train myself as well as some of my clients that like to train Mon.-Fri. This is good for the busy housewife or executive. That is pressed for time. Plus, you have the weekends free to enjoy! Use a light to medium weight on all exercises and pyramid the weight each set if wanting more strength/size. Or keep the weight the same on all sets for more of shape/size.
Mon.~Chest
1) Incline D.B. or cable flys-4 sets, 10-12 reps.
2) Flat bench D.B. press or bench press-4 sets, 10-12 reps.
3) Dips-2 sets, 50 reps.
4) Leg raises-2-4 sets, 25 reps.
Tues.~Back
1) Machine or barbell rows-4 sets, 10-12 reps.
2) Deadlifts-2 sets, 10-12 reps.
3) Lat pulldowns-4 sets, 10-12 reps.
4) Crunches or Roman chair sit-ups-4 sets, 25 reps.
Wed.~Delts
1) D.B. lateral raise-4 sets, 10-12 reps.
2) Barbell or D.B. press behind neck-4 sets, 10-12 reps.
3) Upright rows-4 sets, 10-12 reps.
4) Leg raises-2 sets, 25 reps.
Thurs.~Arms
1) Incline curls (machine or D.B.)-4 sets, 10-12 reps.
2) Seated D.B. curls-2 sets, 10-12 reps.
3) One arm D.B. or barbell triceps extensions-4 sets, 10-12 reps
4) Triceps pushdowns-4 sets, 10-12 reps.
5) Wrist curls or reverse curls-4 sets, 10-12 reps.
Fri.~Legs
1) Lunges-2 sets, 10-12 reps (just bodyweight, perfect form).
2) Leg extensions-4 sets, 10-12 reps.
3) Barbell or Smith machine squats-4 sets, 10-12 reps.
4) Leg curls-4 sets, 10-12 reps.
5) Standing toe raises or donkey calve raises-4sets, 10-12 reps.
6) Seated calve raise-2-4 sets, 10-12 reps.
Sat. and Sun. are off completely, just enjoy and relax! No direct exercise. This will also get your metabolism and nerve force a chance to recover. Indulge in a "junk food" one meal on either Sat. or Sun. pizza, chocolate bar, or even a burger and fries. It will not hurt you but help keep you on track. Use that "junk meal" as a reward to keep training & looking forward to the weekend.
On your training days, it should only take you 30-60 minutes at the most to finish per day. Rest only 30-60 seconds between sets! This will elevate your cardiovascular system as well. If you are taking more that that 30-60 minutes to complete all of the exercises. You are NOT being serious in your training. Concentrate and focus! hey, its just for under an hour, leave the joking and clowning around for after you are done.
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Training 5 days per week!
(another program)
Mon.~Back
1) Deadlifts-3 sets, 12-15 reps.
2) Barbell rows~3 sets, 12-15 reps.
3) Pulldowns or pull-ups~3 sets, 12-15 reps.
4) Cable rows~3 sets, 12-15 reps.
5) One arm pulldowns~3 sets, 12-15 reps.
Tues.~OFF.
Wed.~Chest
1) Flat bench press~3 sets, 12-15 reps.
2) Incline bench press~3 sets, 12-15 reps.
3) Cable crossovers or D.B. flys~3 sets, 12-15 reps.
Thurs.~Arms
1) Dips~3 sets, 12-15 reps.
2) Cable triceps pushdowns~3 sets, 12-15 reps.
3) Reverse grip triceps pushdowns~3 sets, 12-15 reps.
4) barbell curls~3 sets, 12-15 reps.
5) D.B. curls~3 sets, 12-15 reps.
6) Cable curls~3 sets, 12-15 reps.
Fri.~Legs
1) Squats~3 sets, 12-15 reps.
2) Leg press~3 sets, 12-15 reps.
3) Leg extensions~3 sets, 12-15 reps.
4) Leg curls~3 sets, 12-15 reps.
5) Toe raises~3 sets, 12-15 reps.
Sat.~Delts
1) Barbell press behind neck~3 sets, 12-15 reps.
2) Front D.B. raises~3 sets, 12-15 reps.
3) D.B. lateral raises~3 sets, 12-15 reps.
4) Bent over D.B. rear delt raises~3 sets, 12-15 reps.
I would use a light to medium weight, and sometime pyramid the weight up each set. Or keep it the same and work on perfect form, along with breathing in and out on each rep!
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Every other day training split
This is a good training split program, that can be used year round. It gives you plenty of time to recover between training muscles groups and can be set up to start on any day.
Chest + biceps~Day 1
1) Bench press~3 sets, 6-8 reps.
2) Incline bench press~3 sets, 6-8 reps.
3) Dips~2 sets, 10-50 reps.
4) Barbell curls~3 sets, 6-8 reps.
5) D.B. curls or incline barbell curls~2 sets, 6-8 reps.
Day 2 ~OFF
Thighs~Day 3
1) Squats or leg press~3 sets, 6-8 reps.
2) Leg curls~2 sets, 6-8 reps.
3) Leg extensions~2 sets, 6-8 reps.
Day 4~OFF
Delts + triceps~Day 5
1) Barbell press behind neck~3 sets, 6-8 reps.
2) Upright rows~2 sets, 6-8 reps.
3) D.B. or cable lateral raises~2 sets, 6-8 reps.
4) Lying triceps press~3 sets, 6-8 reps.
5) Triceps pushdowns~3 sets, 6-8 reps.
Day 6~OFF
Back + calves~Day 7
1) Lat pulldowns or pull ups~3 sets, 6-8 reps.
2) Barbell or cable rows~2 sets, 6-8 reps.
3) Deadlifts~2 sets, 6-8 reps.
4) Toe raises or donkey calve raises~3 sets 6-8 reps.
Start again on "Day 1" after your well earned "Day 8~OFF".
Remember to warm up your muscles, before training hard. This training program I would use medium to heavy weight. With the near max weight being used on the last set per exercise. This will build a good amount of size as well as strength. All without taking up a lot of time or everyday during the week. Remember my motto: "if you can lift more than 8, raise the weight!".
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Two Amazing herb's!
A photo of "Li Ching- Yuen"
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German Volume Training
GMR, is a great way to get out of a training boredom. It will tax your system like no other but the rewards are great! Try it for a month and see the difference in your physique!
You will train every 72 hours and keep rotating until completed all 8 times that is about one month.
Day 1~Chest-Legs.
1) Squats- 10 sets of 10 reps.
2) Bench Press- 10 sets if 10 reps.
3) D.B. or barbell pullovers- 10 sets of 10 reps.
Day 2~OFF
Day 3~OFF
Day 4~OFF
Day 5~Back-delts.
1) Deadlifts- 10 sets of 10 reps.
2) Barbell press behind neck- 10 sets of 10 reps.
3) Lat pulldowns- 10 sets of 10 reps.
Day 6~OFF
Day 7~OFF
Day 8~OFF
Now cycle back to "Day 1~Chest-Legs" and start over.
OK you say it does not look like much? Well try it. The effect is so strong on your body causes more hormones to cascade through your system you will be growing in leaps and bounds.
For instance: Lat pulldowns- 10 sets of 10 reps...Even if you only use 100lbs doing that much volume is equal to 10,000lbs Your lats will be getting a workout for sure. Plus, the indirect effect on your biceps, hamstrings, triceps, etc you will not even have to train them directly. Feel free to substitute other exercises. But keep the number to 3-4 if you do this. You will also get super sore muscles. Take the time on your off days to massage, your body and drink plenty of fluids.
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The high protein diet
(lose fat and build muscle)
The ultimate goal of all your hard earned muscle is to be able to display it properly.
This diet is where the term "stay hungry" came from. After you have been on it just two or three days you will understand why. You will be substituting fat for carbohydrates, that you eat now. These same carbohydrates that you are eliminating from you diet for 4-5 days in a row. Will be added back on the weekends. This will give you a reward everytime you make it to the weekend after a 4-5 days in a row of high protein diet.
Mon.- High protein-medium fat and vegetables.
Tues.- " " " "
Wed.- " " " "
Thurs.-" " " "
Fri.- " " " "
Sat.- Carb-up time!
Sun.-Carb-up time!
Ok, the foods you can eat on your "High protein" days are:
1) Cheese-Feta, Cheddar, Swiss, Cottage cheese, & Ricotta.
2) Fish (they must have both fins and scales-No sharks for example Sharks have fins but no scales. Same with Puffer fish)
3) Beef, goat, sheep, venison, elk, bison. (anything with a cloven hoof).
4) Chicken, turkey, pheasants, ostrich, emu, & pigeons (pigeons were in fact imported to America from France to eat as a chicken like dish in "high end" New York restaurants.
5) Organ meats-liver, heart, kidneys, brains. Note: chicken livers are very low price and high protein
6) Pork-bacon, chops, steaks, sausage.
7) Whole eggs-Eggs contain about 6 grams of protein each.
8) Olive oil, canola oil, flax seed oil, coconut oil, oil of the evening primrose, grape seed oil, avocado oil. Which every you prefer have at least 3 tablespoons per day.
9) Sour cream( I use it on almost everything), heavy cream.
10) Salads-all types of lettuce, greens and herbs.
11) Carb choice- you can have just one slice of bread, about 40 grams of carbohydrates. If you eat more than that it could spill over into fat reserves instead of burning the excess fat out to burn (your goal). Or 2-3 tortillas, a better choice they can be split up to go with your other meals.
13) Absolutely NO-alcoholic beverages, fruit juices, candy, sugar, chocolate or ice cream!
14) Nuts and seeds-Almonds, Brazil nuts, cashews, walnuts, sunflower seeds, & mustard seeds.
15) Real butter-Use it to cook with, or add as a spread.
16) Condiments-Salt, pepper, red pepper flakes, any and all herbs.
17) Drinks- Water, coffee, and tea.
Sample diet plan
Breakfast-Eggs (6-12), bacon (3-4 strips), slice of cheese, water or coffee to drink.
Mid morning snack-3-4 boiled eggs, 1/2 cup sunflower seeds.
Lunch-Eggs anystyle, spinach cooked in butter, meat.
Pre-Supper snack-Cooked meat (your choice) & some nuts.
Supper-Big salad- topped with chicken, cheese, and herbs and olive oil, steak medium rare, whole chicken. Water, and have ea hot cup of tea before bedtime.
Now the good part, the weekend! This is where you can have a cheat food. Go ahead for lunch or dinner have that burger and fries, throw in a chocolate shake for good measure! Or that pizza you have been craving or even a regular dessert-cake or pie. After that is done and you had your reward. Then comes the rest of Sat. and all Sun. which is your carb-loading phase. You need this because your skeletal muscles have depleted there glycogen and need refueling. You will notice your pump at the gym on Monday to be incredible, and power compared to Fridays half ass workout when you felt you were going to drop.
Carb up now on good carbs but do not over eat! The good carbs are complex carbohydrates like- pasta, rice, & potatoes.
But still include good high protein foods. Now you will be ready to start a new week and repeat the above. Everytime you "cycle" eating this way you will lose more fat and increase muscle size. If during your 5 day run on high protein low carbs you are getting really hungry and want to cheat. DO NOT! Just get down and do a extra set of sit-ups crunches or leg raises and make your abdominal's burn. This will take away the hunger for you to make it to the weekend.
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Tony's Chest Training!
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Tony's training split~2010
Day 1~Delts, triceps, & ab's.
D.B. press 2 sets, 10-25 reps , warm up.
Barbell press behind neck 3 sets, 6-25 reps.
D.B. standing lateral raises 3 sets, 6-25 reps.
One arm cable side lateral raises 1 set, 10-15 reps.
Lying barbell triceps extension 3 sets, 8-25 reps.
One arm seated triceps extensions=overhead, 2 sets, 10-15 reps.
Triceps pushdowns 2 sets, 10-15 reps.
Crunches- 3 sets, 25-100 reps.
Day 2~Back & rear delts.
Barbell or D.B. pullovers across bench 2 sets. 10-25 reps, warm up.
Deadlifts 2-3 sets, 8-25 reps.
Reverse grip barbell rows 2-3 sets, 8-25 reps.
Pull-ups or Lat pulldowns 2-3 sets, 8-25 reps.
Seated cable rows 2 sets, 8-25 reps.
Seated bent over D.B. lateral raises 2 sets, 10-15 reps.
Day 3~OFF.
Day 4~Chest & biceps.
Incline bench or D.B. press 3-4 sets, 8-25 reps.
D.B. incline flys 2-3 sets, 8-25 reps.
D.B. Decline flys 2-3 sets, 8-25 reps.
D.B. curls 2 sets, 8-25 reps warm up.
Barbell curls 3 sets, 8-25 reps.
Hammer curls or concentration curls 2 sets, 8-25 reps.
Day 5~OFF.
Day 6~Legs.
Leg extensions 3 sets, 8-25 reps.
Squats or hack squats 3-4 sets, 8-25 reps.
Leg curls 3 sets, 8-25 reps.
One leg squats 2 sets, 8-25 reps.
Calve raises 3 sets, 8-25 reps.
Day 7~OFF.
Now cycle back up to "Day 1" and keep going! Some added or as needed exercises are: Wrist curls, Leg raises, Twists, Walking, Jumping jacks, Yoga, ch'i Kung, Kong Jing, Tai Ch'i ruler.
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Training your legs is the most demanding, and requires total dedication. Do not cheat on any exercises or you will just be wasting your time. Always warm up your muscles before using maximum weights.
As with the the upper torso. You need to train the largest muscles first. These are the "quads" or quadraceps. After this train the back of the leg "hamstrings"
or biceps femorris. Then finally the calves. If you train them in this order you will make great progress.
The following are the "pool" of leg exercises you should choose from and pick one or two per muscle and try them out. If you are not making progress or have gone stale or bored, change up the exercises! Nothing is set in stone. Do not be afraid to try new things. Nothing ventured, nothing gained! Ya know?
Quads~Quadraceps.
1) Squats-These may be done anywhere using your bodyweight alone. Barbell squats, Smith machine squats. If you vary your feet and stance, you will effect the stress angle on your muscles. For example a wide stance with toes pointed out will effect your outer thigh more. A narrow stance will effect the top portion of your thighs. A good tip is to maintain a erect posture do not lean forward. Pick a spot on the gym wall and focus on it while squatting.
2) Hack squats- The same as "Squats" but you will find that you cannot use as much weight as in the "Squat".
3) Lunges- Done with just your body weight or D.B.s, this is more of a finishing exercise that will help bring out deep cuts and development of the frontal thigh and muscle control like no other exercise.
4) Leg extensions- These are done with a machine, cables, or even attached weights to your ankle or foot. Very effective for bringing out the leg muscles and may be used as a excellent way to "pre-exhaust" your thighs before you squat. If you "pre-exhaust" any muscle the weight used does not have to be near as heavy as if you just did the exercise separate.
5) Leg press- Good as the "Squat" some people say. May be used before or after squatting, or as a alternate instead of squatting.
Back of thighs~Biceps femorris.
1) Leg curls- Key here is to always warm up with a lighter weight. Go very slow up and down. These may be done standing or laying down. Make sure to stretch out afterwards. This will help stop cramping up. If you ever went to go do a set or two of "Dips" for your chest...Just after having done leg curls, you will feel them curl up and cramp!
2) Body weight leg curls- These are done by using the "hyper extension" bench but instead of using it to bend at your waist. You lean your whole upper torso forward and pull back to a vertical position using just your biceps femorris.
3) Stiff leg Deadlifts- This is a variation on the "Deadlifts" used to develop your back and spinal erector muscles. Use a warm up weight...Stand before the barbell and grasp it with both hands. The difference is you keep your legs straight do not bend them at the knees as you would with a regular "Deadlifts". Fell the tension on the back of your thighs as you lift up to waist level, pause then place back down again.
Calves~
1) Seated calve raises- Again use a light weight to warm up. Allow the toe's to come all the way forward before you press the weight down as far as possible.
2) Toe raises- Allow the machine pads to rest on your shoulders or barbell behind your neck. Now allow your heels to drop as low as possible, then push up using your calve muscles, as high as you can go raising your heels up.
3) Donkey calve raises- This one may be done solo. But is more effective with a training partner or two. All you need is a block of wood 6"s or more to stand on and a table or bench to lean over on with your elbows/forearms. Drop your heels as low as possible, lean forward at waist level. You want your legs to be as straight as possible locking your knees. Now have a partner climb onto you straddle your waist like he/she would riding a donkey. All there weight will be shifted down your legs onto your calves. Raise and lower as many times as possible! Very effective for strength and growth.
Remember to flex and pose your legs in the mirror. You need to see what you are training. Do not hide or cover them up. Even if they are skinny now they will get bigger and grow. Sets and reps, vary...But most people do find that leg train requires more reps (15-50) per set for maximum development.
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6 days per week training!
Mon. & Thurs.
Abdominal
1) Twists- 1 set 100 reps.
2) Leg raises- 3 sets, 12 reps.
3) Roman chair sit-ups- 2 sets 100 reps.
Calves
4) Toe raises- 5 sets, 8-10 reps.
Legs
5) Front squats- 4 sets, 8-12 reps.
6) Hack squats- 4 sets, 8-12 reps.
7) Leg extensions- 3 sets, 8-12 reps.
8) leg curls- 3 sets, 8-12 reps.
Tues. & Fri.
Abdominal's
1) Twists- 4 sets, 100 reps.
2) Crunches on the floor- 4 sets, 25 reps.
Chest
3) Bench press or push ups- 4 sets, 10-25 reps.
4) Incline bench press- 5 sets, 10 reps.
5) D.B. flys or cable crossovers- 4 sets, 10-25 reps.
6) Pullovers (D.B. or barbell)- 3 sets, 10-15 reps.
Back
7) Pull-ups- 4 sets, max. reps!
8) Barbell or cable rows- 5 sets, 10 reps.
9) Lat pulldowns (close grip to the front of chest)- 4 sets, 10 reps.
Wed. & Sat.
Delt's
1) D.B. lateral raises- 4 sets, 10-15 reps.
2) Barbell press behind neck- 3 sets, 10-15 reps.
3) D.B. or barbell upright rows- 3 sets, 10-15 reps.
Biceps
4) D.B. hammer curls- 2 sets, 10 reps.
5) Barbell curls- 4 sets, 10 reps.
Triceps
6) Barbell lying triceps extensions- 4 sets, 10-15 reps.
7) one arm D.B. overhead triceps extensions- 2-3 sets, 10 reps.
Forearms
8) Wrist curls with barbell- 4 sets, 10-15 reps.
9) Wrist roller- 1 set, done until total muscular failure!
Weight is light to medium for the first few sets(as a warm up) done in perfect style. Then increased to near max. weight on some (not all) exercises as needed.
For the final set. Then on the very last rep hold in the muscle in the contracted position for as long as 10-20 seconds.
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The ultimate protein drink!
(10 in one!)
Put the following in a blender (or mix with a fork by hand in a bowl).
1/4 cup soy (mira) powder.
1/4 cup caseinate of milk (whey) *Omit if lactose intolerant.
1/4 cup almond powder.
1/4 cup pea protein powder.
1/2 cup egg powder (powdered eggs) or 6 soft boiled eggs.
1/8 cup Knox gelatin powder.
2 table spoons peanut butter.
1/4 cup wheat germ.
1/4 cup rice protein powder.
1/8 cup lecithin granules.
Add in slowly 2 pints of water and 1/2 cup honey (if desired).
This high energy protein power drink will help you recover from heavy workouts faster. Plus, give you sustained release of energy throughout the day.
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4 day per week
Training split
This is a excellent 4 day per week training split. That can be followed year round. Depending on your diet either for pre-contest or just all around phyisique
improvment and health. I rest only 45-60 seconds between sets. You should be able to complete these training programs in 30-45 minutes.
Another benefit is you are free on your weekends. This break will leave you refreshed and ready to start again Monday. No "lay-offs" are needed using this training program. If you get bored just change the weights, number of sets, reps, etc. Each week and you will make continued progress.
Mon. & Thurs.~ Back, Arms, Delts.
1. Chin-ups (as a warm up)-3-5 sets, 15-25 reps.
2. Lat pulldowns close grip to the front of chest-3-5 sets, 10-15 reps.
3. D.B. Concentration curls- 3-5 sets, 10 reps.
4. Incline D.B. curls- 3-5 sets, 10 reps.
5. D.B. one arm triceps extensions- 3-5 sets, 10 reps.
6. Barbell lying triceps extensions- 3-5 sets, 10 reps.
7. Seated D.B. Lateral raises- 3-5 sets, 10 reps.
8. Barbell press behind neck- 3-5 sets, 10 reps.
9. Barbell wrist curls- 3-5 sets, 10-15 reps.
Tues. & Fri.~Legs, Abdominals, Chest.
1. Toe raises- 5 sets, 10-25 reps.
2. Hack squats- 5 sets, 10-15 reps.
3. Leg curls- 3 sets, 15 reps.
4. Hanging leg raises (or on the floor)- 3-5 sets, 25 reps.
5. Roman chair sit-ups or crunches- 3-5 sets, 25 reps.
6. Barbell pullover- 3-5 sets, 15 reps Breathe deep with each rep.
7. Incline barbell or D.B. bench press- 3-5 sets, 10-15 reps.
8. D.B. or cable flys- 3-5 sets, 10-15 reps.
9. Decline barbell or D.B. bench press- 3-5 sets, 10-15 reps.
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