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Recent Bodybuilding Articles
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts

Find A Workout Plan That Fits Your Schedule

Working out is a great hobby to have especially if you are really trying to get fit or toned. A lot of people would love to have the body of their dreams but sometimes they just don’t have the time to make it happen. Most people are too busy in school, working or doing other things that might limit the free time they have. Even with a busy schedule there are ways that you can still workout daily on your free time.

Workout Plan

The first key is discipline. In order to get things done faster and more efficiently is to have great discipline. If someone decides to start working out but automatically thinks that he is too busy to workout then he should write down his schedule including the free time that he has in between. The best thing about working out is that it all does not have to be done at once; you can split up workouts thru out the day.

After that he should look at each amount of free time he has. If he has thirty minutes of free time in the morning before work and thirty minutes of free time after work before he goes to his other job then he should try to do cardio exercises in the morning and lift weights in the afternoon after work. Cardio exercises increases stamina and the overall health of your body. Most people do cardio workouts to stay fit or lose weight.

There are many different workout plans, some workouts can increase muscle mass and other workout plans can increase muscle tone. To increase muscle mass you have to lift weights therefore you would more than likely have to go to the gym. So if you are trying to build muscle mass then you need to make sure that you have time in your schedule to go to the gym a couple days a week. If you do not have enough time to go to the gym a few days a week then you may have to sacrifice some sleep time.

For some people they will do anything to get the body they want and if you are that type of person then sacrificing some sleep time to visit the gym for about an hour will be well worth the results to you. If sacrificing sleep time is not worth it to you then you might want to find a different method to fit your working out time into your schedule.

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Chest Workout Routine

Chest Workout Routine

Let’s face it, there is no greater body part in which to obtain complete muscular development than the chest. Sure, girls will ask you to “make a muscle” as you flex your biceps. And yes, there is no denying that a well-built and defined “six pack” displaying total abdominal development will curry you some favor with the fairer gender. But when it comes to identifying a body part which stands out from all others – in the beach, the bedroom, and the bodybuilding stage – none is more important than a thick, sculpted, completely developed set of pectorals – a well built chest!

Numbers lifters and strongmen, we cannot forget you either! Powerlifters probably already know that there isn’t much chance a man with a bird chest can bench press four wheels on each side. You don’t get to a point where you can lift big without being big. Strength gains equate to muscle gains, and vice versa. And for the strongmen among us, it’s common knowledge that the mechanics of picking up Atlas balls, pushing men from a circle, and the other tasks involved in your competitive arena demand a solid and thick base of pectoral muscle. Olympic lifters, it goes without saying that your core lifts on the local to world stage require an abundance of upper body strength commensurate with a well developed chest.

Developing a truly amazing chest can be difficult. Gyms are packed with guys who start their workouts with the same body part every single week: chest. And, gyms are also packed with guys who possess some pretty pathetic chest development. Some will be ripped, others will be thick – but it is very rare that you observe a set of pecs that is thick, separated, and fully developed in all of the major areas – upper, outer, middle and lower pectorals. Here are some things to consider when designing your own highly effective chest workout routine – one that will be capable of transforming your chest from its present state to an amazing condition in

Start with the pre-exhaust


Instead of beginning your workout with the standard heavy compound movement such as barbell or dumbbell presses, why not begin the day with specific targeting of the muscles being targeted today – namely, the pecs! Benching involves the chest, shoulders, triceps and even back muscles. A movement like light weight dumbbell flyes on the incline bench will effectively torch your upper chest, and leave your supporting secondary body parts relatively unscathed. By the time you begin your first actual compound movement, your chest will be on fire and your shoulders and triceps will be nowhere near failure.

Don’t forget to dip

Everyone uses the flat bench press for their chest workout, right? But most everyone in your gym has bunched up, underdeveloped pectoral muscles as a result of this training practice. Often overlooked is the parallel bar dip with chin to chest. Add this movement and see if your overall thickness, as well as strength on other movements, doesn’t increase substantially. You should also see a boost in triceps growth as a result of their use for chest mass.

Know your movements

If you want to hit the upper chest, then you will want to use incline bench pressing or flyes. Decline presses and flyes target the lower pectoral line, where the chest meets the abdominals. Middle chest is developed with standard bench press, and the outer pecs are targeted with movements such as machine flyes or cable crossovers. Many a gym is packed with people flat benching for years while complaining about their lack of upper pectoral development. And they walk past the incline bench complaining, every single time!

Leave the triceps at home

Combining chest and triceps training days can be a good way to save time – but also a recipe for short-circuiting your efforts on one or both of these movements. Instead, you should move triceps exercises to a combined “arm day” where you will hit biceps and triceps together. This will not only give your arms (and back) adequate training attention, but also give you the ability to hit chest longer, with more sets, and to absolute…

Failure

At the end of your workout, you should be unable to stabilize a barbell, making bench pressing impossible. Your upper pectorals, triceps and shoulders should be completely engorged with blood as well, nullifying any chance of a thorough set of any exercise. At this point, you have one of two options. You can pat yourself on the back (well, try to…) on a job well done, or you can spend the next 5 to 7 minutes completing partial movements. Have a seat on the Hammer Strength or nautilus chest Flye or Benching machine, and just complete lightweight, even partial repetitions!

Sample routine

  • Incline Dumbbell Flyes - 4 sets of 10 to 15 repetitions
  • Incline Bench Press – 4 sets of 10 to 15 repetitions
  • Decline Dumbbell Presses – 4 sets of 10 to 15 repetitions
  • Parallel Bar Dips – 4 sets of 10 to 15 repetitions
  • Cable Crossovers – 4 sets of 10 to 15 repetitions
  • Seated Butterfly Machine – 6 sets of 10 to failure
Stick with this routine for eight weeks, and there’s a pretty good chance you’ll have developed a set of thicker, wider pectorals capable of catching attention anywhere – from the boardroom to the bedroom to the bodybuilding stage. Get pumping!

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7 Tips To Increase Your Training Intensity

Training Intensity

Looking to take your training to the next level? Here are some tips for removing that fear you may have in the gym that is holding you back!

Use A Spotter
Any time you want to train to your absolute utmost potential, you are going to be training with weight that is extremely heavy and can become tough to control during the final phases of each lift. This is why the use of a spotter is imperative if you want to train with more intensity than ever. When in doubt, two spotters is always better than one. You can position a spotter on either side of the barbell on bench press or squats, and obtain much safer coverage than you would see with a single lifter standing next to you.

Back Brace
Some lifters swear that the back brace in the gym is only a crutch. Others will only use it on the heaviest sets of the most dangerous exercises, such as squats, deadlifts or barbell rows. Still others use it as armor, and keep it on while doing everything from cardio to wrist curls. It’s a personal preference, but a back belt is a piece of equipment that should always be present in the gym with you, should you need it.

Gloves & Chalk
Your grip is everything when it comes to forcing out an extra repetition. Very often, our hands will fail before our muscles – which means that the muscle groups are then certainly NOT being trained to their utmost capacity. Wrap up your hands in gloves, or use the chalk. Keep that bar tight until muscular failure is achieved – and muscular growth will follow!

First Aid Kit
Aspirin should always be on hand in case you or anyone else in the gym experiences a cardiac episode in the gym. Remember, you are pushing the body to the extreme, whether you’re in the weight room or completing cardio. Aspirin can save your life 50% of the time in case of heart attack, if chewed 2 to 4 minutes after heart attack begins.

Drop Sets
Knock out any set of any exercise to the point of failure. Move the pin or slide some weight off the bar, and complete 3 to 5 more repetitions. Repeat again, puling 20% more off of the bar. You will have reached muscular failure three times – in the same set! This will give your muscles some serious motivation to grow.

Stimulants
When used in moderation, stimulants such as caffeine and the wide assortment of nitrous products can give your workouts an incredible boost. Keep their use cycles so that you never become completely dependent upon them to obtain the kind of intensity you need to lift. Also you should never use them on non-lifting days.

Get Lost
Travel to a new gym and lose yourself in a new variety of equipment, machines and motivation that you’ve never experienced before. New machines, new angles, new people – these things might just deliver some new muscular growth!

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Weightlifting: Focus Your Workouts Around the Squat and Deadlifts

squat and deadlifts

Squats and deadlifts are the most effective exercises you can do to put on muscle. They both involve the use of a lot of your muscles and are so powerful they can drive the growth of your other muscles. For example, if you started squatting your chest will get bigger as a result.

No one is sure of the mechanism involved but it probably has to do with the overall hormonal effect squats have. You see when you perform a set of squats and deadlifts your entire body is being stressed which triggers the release of testosterone and growth hormone.

Both of the exercises also require a tremendous amount of effort from your nervous system. And the more this is activated the more your body will grow. Squats and deadlifts have long been the secret of powerlifters for packing on muscle mass very quickly.

For example, one of the best powerlifting gyms in the country attributes 30- 40 lbs. of muscle added to each beginner in the first year to these exercises. You should always have one or the other in your training program to get the maximum results.

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How Muscles Grow

Successful bodybuilders must maximize protein synthesis and minimize protein breakdown. A review of literature from the University of Kentucky College of Medicine described the processes involved in muscle hypertrophy.


Muscles increase in size in response to growth factors (testosterone, growth hormone, IGF-1), cytokines (signaling chemicals), nutrients (amino acids, carbohydrates, calories) and resistive exercise. Amino acids, the building blocks of proteins, activate signaling chemicals in muscles that turn on protein synthesis and increase muscle fiber size. Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTOR) are important cell-signaling chemicals that regulate protein synthesis. They are sensitive to small changes in cell energy levels. They work like biological computer programs to line up amino acids needed to produce new muscle tissue.

After weight training, supplementing carbohydrates and proteins activates protein-signaling chemicals that promote protein synthesis and muscle growth. Muscle tension, blood levels of amino acids (particularly leucine) and insulin are key factors triggering muscle growth. They stimulate signaling pathways inside the muscle cells that promote protein synthesis and modify muscle protein breakdown, remodeling and repair.

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Triceps Training Advices

triceps training
The triceps muscle is particularly troublesome for women, but a lot of men also need to tone the back parts of their upper arms. You use your triceps for pushing and pulling, so having strength there will not only make you look fit but also help prevent injury.

Triceps pushups. Grab a chair and sit on the edge with your hands holding onto the front of the seat, palms to the back. Stretch your legs out straight and position yourself so your back is almost touching the front of the chair. Bend your arms to slowly lower your body till your rear end almost touches the floor, and then push yourself up until your arms are straight and your elbows are locked. You can do a similar movement, lifting your bodyweight, on parallel bars. If you use parallel bars, keep your legs hanging straight down under your torso.

Triceps pushdowns. Now sit on the chair and grab it at the sides of the seat, stretching your legs out and locking your elbows. Slide your butt off the chair and lower yourself as far as you can, then push down to raise yourself back up.

Triceps extensions. Stand or sit with a dumbbell in one hand. Straighten your arm so the dumbbell is overhead. Bend your elbow so your forearm moves behind your head, inhaling as you move. Then press the dumbbell up as you exhale. You can also do this exercise with a dumbbell in each hand, raising them simultaneously. Try to keep your upper arms stationary, next to your head; don’t move anything except your forearms.

Do two to three sets of 10 to 15 reps of these exercises.

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Female Fitness: Bosu Ball

This weird-shaped balance board-type contraption is an acronym for both sides up. One side is flat, the other looks like an exercise ball.

bosu ball

Don't be afraid of its wobbly nature. Start with the easy option of standing on the ball side, so the flat surface is on the floor, until you feel comfortable. How do you use it?

Stand on the dome side to do squats or step-ups, or turn it over, so the domes resting on the floor, to perform press-ups or mountain climbers. 

We should use the BOSU, because it will will help improve your balance, core stability and co-ordination, plus tone your body by activating the small stabilizing muscles.

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Caffeine Increases Weightlifting Capacity

Caffeine increases endurance capacity by sparing muscle glycogen (stored carbohydrate). It also increases high intensity, short-term performance by increasing adrenaline levels and activating the central nervous system.

caffeine

Some scientists think that caffeine improves performance by reducing pain and speculate that aspirin might be an effective supplement for athletes. A Baylor University study, led by Geoffrey Hudson, showed that caffeine was more effective than aspirin in promoting muscle endurance during a high rep bench press test. Aspirin had no effect on weightlifting performance or the perception of effort or pain during exercise. Caffeine is an excellent pre-training supplement for bodybuilders. It helps provide motivation to train and provides a small boost in performance.

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The Essence of Lunges

Lunges are wonderful for toning the whole leg, but they are not recommended if you have knee problems. In each of the versions described, you lunge by stepping with one leg and sinking down, which causes the knee of the stationary leg to bend. Switch sides to work both legs. (Some people prefer to alternate legs, while others prefer to do one set per leg and then change.) All lunges start from a standing position, and when you have done each one, return to a standing position:

♦ For the standing lunge, move your right leg straight back behind your body, flexing the right foot, and sink down. This causes your left knee to bend.

standing lunges

♦ For the diagonal lunge, move your right leg out at a 45-degree angle and sink down. This again causes the left knee to bend.

diagonal lunges

♦ For the lateral lunge, step the right knee out to the side and sink down, once again causing the left knee to bend. The important thing is to keep the left knee over the ankle.

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Muscle Tension Promotes Protein Synthesis

Muscle tension and time under tension are critical for muscle pro­tein synthesis and increases in mus­cle mass and strength. Skeletal mus­cle is a highly-reactive tissue that increases in size in response to over­load, such as strength training, and atrophies in response to inactivity.

muscle tension

Researchers from the University of Maryland, in a review of literature, summarized the effects of muscle tension and training load on muscle protein synthesis. Mechanical loading (weight training) turns on muscle protein synthesis by activating the mTOR-signaling path­way. Muscle tension also increases the movement of amino acids into muscle cells, which form the build­ing blocks for making new muscle tissue. Muscle tension also activates muscle growth factors, such as IGF-1 to stimulate protein synthesis. Sensors in the muscle cell mem­branes detect muscle loading, which trigger chemical pathways that make new muscle protein.

Muscle tension, along with the availability of key amino acids and other nutrients and hormones, are key ingredients for promoting mus­cle growth.

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Get Your Chains

An effective training method to use is the addition of chain links to a bar. The chains hang from the bar, and as the bar is lowered, the chains gradually pile up on the ground effectively unloading the bar of the additional weight. For example, if you use 50lbs of chains per side on the bench press and that half the chains are on the floor in the bottom position and none of it are on the floor at the top you have an overload of 50lbs at the top of the range of motion. This allows you to increase resistance at the strongest portion of a lift, making you work hard through all the range of motion to complete the lift.

Chains are often associated with jumpstretch bands because they are used to increase the load during the concentric portion of the movement, as you reach stronger joint angles.

However the chains and bands differ in one very important way: the bands are actually trying to throw down the bar toward you (bench press) or throw you down (squat). So basically the bands provide an eccentric acceleration component that must be countered via muscle action.

The bands on the other hand are only added weight. The more chains are resting on the floor, the less weight is added to the bar and vice versa. However, contrary to the bands, chains don’t have that eccentric acceleration component. They simply allow you to increase the resistance during the movement.

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Keep Records of Your Workouts

workouts
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.

Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.

Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.

Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level.

Progression can take 2 main forms:

a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.

If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.

If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.

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Prunus Mume

It seem like a difficult name to pronounce. This name sounds an awful lot like prunes. But this stuff is interesting. Prunus mume is also known as Chinese plum or Japanese apricot. In this study, scientists looked at the effects of Prunus mume extract on exercise-induced fatigue recovery in a trained rat model.

prunus mume
Male rats were raised either on a control diet (EC) or on diets supplemented with 0.15 percent (0.15EP), 0.3 percent (0.3EP), or 0.9 percent (0.9EP) Prunus mume extract for four weeks.They then did some exercise testing of these little rodents. Compared to that in EC (control) rats, serum lactate levels were significantly lower in rats fed 0.15 percent or higher levels of Prunus mume extract.

Dietary supplementation with the Prunus mume extract significantly elevated hepatic and muscle glycogen concentrations of the rats after the exercise. Prunus mume extract significantly reduced lactate dehydrogenase activity and increased citrate synthase activity in the skeletal muscles of the rats immediately after the exercise loading. What does all this metabolic effects mean? Well, taken together, these results indicate that the Prunus mume extract administered during endurance exercise training may enhance the oxidative capacity of skeletal muscle and may help promote the use of fat as a fuel during exercise.4 So, there you have it: Chinese plum helps you burn fat., as well as its extract.

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Testosterone Supplements Decrease Abdominal Fat In Aging Men

Andropause— a gradual decrease in blood testosterone and biological­ly available free testosterone— is a significant health issue in aging men. It is linked to heart disease, type 2 diabetes, depression, loss of muscle and bone mass and decreased sexual performance. It is not as obvious as menopause (per­manent cessation of menstruation in women), so many physicians don’t consider it a significant health issue.

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Landmark studies found that aging men increased muscle mass, decreased fat and improved quality of life from testosterone supplements. Australian scientists showed that aging men (55 and older) decreased abdominal fat and increased muscle mass without side effects following 12 months of low-dose testosterone therapy (nighttime testosterone patch). Abdominal fat deposition is part of the Metabolic Syndrome— a group of symptoms linked to heart disease that include insulin resist­ance, high blood pressure, abnormal blood fats, type 2 diabetes, inflam­mation and blood-clotting abnormali­ties. This was another study show­ing the benefits and low risk of testosterone therapy in aging men.

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Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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Be Prepared for Eccentric Exercises

eccentric exercises

Muscle soreness is most often associated with eccentric exercise— muscle contractions that occur as the fibers lengthen. Examples include walking or running downhill and low­ering the weight to the chest during a bench press. Muscles can exert more force eccentrically (lengthening contractions) than con­centrically (shortening contractions), so muscle soreness and injury is more common in exercises involving eccen­tric contractions. Muscles increase in strength and size largely by repairing small injuries to the muscle fibers, and adapting by adding muscle pro­tein so that similar loads are less stressful in the future.

Researchers from Wayne State University in Detroit found that creatine kinase (a marker of muscle injury and inflammation) and resting energy expenditure were higher in untrained people than in trained people in the days following an intense weight-training workout. The program, designed to induce muscle soreness, involved 8 sets of 6 repetitions for eight exercises. The training cadence was 1 second for each concentric con­traction and 3 seconds for each eccentric contraction. The study showed the weight-trained people adapted to intense muscle contrac­tions and developed protection against potentially damaging exer­cise. Conversely, muscle damage and the resulting repair process were greater in untrained people.

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Training for Beginners

training for beginners
Beginners should use low intensify and slow repetition training

Experienced bodybuilders know that increasing muscle size and strength requires PTA— pain, torture and agony. As Governor Arnold said in “Stay Hungry,” his first mainstream movie, “You must burn to grow.” Japanese researchers showed that beginners benefited from low-intensity, slow-movement weight training.

Two groups of untrained young men lifted weights for 12 weeks, training either at a normal cadence using higher resistance (80 percent max effort) or a slow cadence (3 seconds up, 3 seconds down) and low intensity (50 percent max effort).

The men in both groups gained equal amounts of strength and muscle mass compared to control subjects who didn’t exercise. This study showed that beginners respond to low-tension, slow movement weight-training programs, but the results do not apply to trained bodybuilders.

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Importance of Blood Supply to the Muscles

As a practical matter, many different forms of exercise, including those that are designed primarily for aerobic conditioning, will generate some degree of strength and muscle development. But since strength-building exercises exert such formidable stresses, your muscles will need a greater supply of blood in order to carry on their restorative and strengthening processes.

blood supply muscles
Many of the strength-training principles I’ll be teaching you are specifically designed to enhance the flow of blood to your muscles. When you are training properly, you’ll notice a dramatic step-up in the amount of blood that rushes to your muscles. This is precisely what is supposed to happen—and will if you train correctly.

When blood is forced into your muscles during your weightlifting program, it helps speed up the process of repair which your muscle tissue needs to undergo. If you follow the program laid out in this book, your muscles will rebuild themselves, becoming denser and stronger than they were originally. That’s why you must be careful and follow this program to the letter. Never perform your strength exercises out of order or train the same muscle group two days in a row. If you do, your muscles won’t have sufficient time to repair themselves.

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Dwayne Johnson Hercules Workout

dwyane johnson
This is the workout Dwayne Johnson used to get thick, solid and tight for Hercules:

Chest:

Incline Barbell Bench Press 4 x 12,10,8,6

Flat Dumbbell Press 4 x 12

Incline Hammer Strength Alternating Chest Press 4x 12

Flat Dumbbell Flyes 3 x 12

Cable Crossovers superset w/ Dips 3 x 15
dwyane johnson chest workout

Back:

Pull Ups 4 x Failure

One Arm Db Row 4 x 12,10,8,8

Hammer Strength Rows 4 x 10

Close Grip Pulldowns 3 x 12

Cable Rows 3 x 12 with double drop sets on every set

Rope Pullovers superset w/ Rope High Row 3 x 15

Db Shrugs 4 x 12 with 15 sec hold on last rep of each set
dwyane johnson workout

Shoulders:

Hammer Strength Shoulder Press 4 x 12,10,10,8

Seated Db Shoulder Press 3 x 10

Standing Side Lateral Raises 4 x 12 with triple drop set on each set

One Arm Cable Side Lateral Raise 3 x 20

Reverse Fly Machine 4 x 12

Bent Over Lateral Raise 4 x 10
dwayne johnson hercules workout

Legs:

Leg Extension 4 x 25

Leg Press superset w/ Weighted Walking Lunges 4 x 50 (Leg Press), 40 steps for Lunges

Hack Squat Machine 4 x 20

Romanian Deadlifts 4 x 12

Lying Leg Curls 4 x 12

Standing Calf Raise 5 x 75

Seated Calf Raise 5 x 50
dwayne johnson leg press

Biceps & Triceps:

Biceps Tri Set: 4 x 12 each
- Preacher Curls with Ez Bar
- Standing Barbell Curls with Ez Bar
- Db Curls
Triceps Tri Set: 4 x 12 each
- Rope Pushdowns
- Rope Overhead Tricep Extensions
- Tricep Dips to Failure
dwyane johnson biceps workout
Enjoy.

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This Is My New Killer Leg Workout & You Have To Give It A Try

Guys I just killed this workout and I feel like I need to share it with the world, you know, like telling everybody you did Crossfit last night. jk
I’m in the middle of a war with my lower back and I refuse to stop working out so I made a routine to keep progressing while doing my rehab work.
I’ve never focused on the bench press and since I will not be deadlifting or back squating for a while I feel like this is a good time to focus on it.
The main goals of this routine are 1) improving my bench and 2) increasing leg mass and conditioning, which will eventually help me when I come back to back squats and deadlifts.

The Split:

Monday: Bench, Back
Tuesday: Legs, Biceps, Abs, Calves
Wednesday: Shoulders, Triceps (Isolation)
Thursday: Legs, Biceps, Abs, Calves
Friday: Chest (hypertrophy), Back
Saturday: Leg, Abs, Calves
Sunday: Rest

In Detail:

Monday: Bench, Back
I don’t wanna load my lower back so I will do Chest Supported Rows, Chin Ups, Pulldowns and some light Seated Cable Rows.
Tuesday: Legs, Biceps, Abs, Calves
Front Squats 8×8
Leg Extensions 8×8 (4 sets bilateral, 4 sets unilateral alternating)
Barbell Curls 8×8 (don’t go to failure)
Incline Db Curls 8×8 (4 sets bilateral, 4 sets unilateral alternating) (lower the weight if you need to)
Decline Bench Sit Ups 8×8 (going down in weight) (practice staying rigid, this will help when you are doing the power lifts)
Rope Cable Crunches 4×16 (now focus on contraction, think of the arms as just hooks)
“Rhythm” Calf Raises 4×32 (8 elastic, 16 raise, 8 elastic) (This is an idea that I got from a program to improve the vertical jump and applied it to calf training. Basically, you will bounce the first 8 reps, letting your heels go down fast and exploding onto your toes, then you will do 16 strict raises, and then finish with 8 bouncing reps again  to overload your calves. This will kill your them. And it will also help develop that elastic component required for jumping and similar explosive movements.
Seated Calf Raises 4×16 (No bounce, focus on moving the weight. Your calves are already exhausted, no need to cheat.)
Wednesday: Shoulders, Triceps (Mostly isolation)
Thursday: Legs, Biceps, Abs, Calves
I warm up with some Globet Squats with mini jumps and Single Leg Hip Thrusts on the Swiss Ball

When I said I would stop deadlifting I meant I’m going to switch from conventional to Sumo Deadlifts to give my lower back a break.
The other workout is quad dominant so this one will focus on using the hamstrings and my glutes on the sumo while getting some blood to the quads without taxing them hard again.

I will start with Lying Leg Curls to pre-activate my hams. Seated leg curls are superior but my gym doesn’t have one of those.

Leg Curls 2×8 (nothing too heavy, leave something in the tank)
Block Sumo Deadlifts 8×8 (glute contraction is my main focus here as they are a weakness that is causing some of my lower back problems)
Abductors 4×16 (Seriously, Sumo Deadlifts hit these muscles well and I never use these machines so why not train them a bit while I’m at it.)
Adductors 4×16
Single Leg Curls 2×16 (to finish with a good pump on the hamstrings and make sure both legs get hit equally)
Spider Ez Curls 8×8 (do the first 4 sets using a wide grip, the last 4 sets using a close grip, don’t go to failure, lower the weight if you need to)
Machine Preacher Curls 4×16
Swiss Ball Weighted Crunches 4×16 (focus on contracting your TVA)
Machine Standing Calf Raises 4×16
BW Donkey Calf Raises (light work, focus on the stretch and contraction)
Calf Stretches (finish with some static and dynamic stretches for the calves that also target your hamstrings)

The deadlifts are performed with the same weight every set. Adjust the weight accordingly for the other assistance exercises)
I will not go to failure on any of these exercises. I will use a weight that I can manage to rep 8 times and if I can’t I will get a partner to assist me on the concentric part. No cheating, strict form (” “).

I’m thinking of doing some light, long distance Prowler Pulls as a night workout to take the conditioning of my posterior chain further without taxing my CNS  too much and burn some fat before bed. Maybe some pushing too.

Friday: Chest (hypertrophy), Back

Saturday: Leg, Abs, Calves
Same as Tuesday.

Sunday: Rest

The 8×8 sets are working sets, do your warm up sets first.

I think it was Vince Gironda who made this 8×8 thing famous. He was strong on this scheme’s effectiveness and it worked for him and the other bodybuilders he was coaching. He was a pioneer focusing on aesthetics over size and he had Arnold and a few other famous bodybuilders doing these splits for a while back in the golden era (of bodybuilding).

This is a lot of volume but I won’t be doing this for long and I’m used to high volume.

I’m posting the split so you have an idea of how you can schedule the leg workouts but you can do them just twice per week if you want. The thing here is the leg workouts by themselves, not the split.

It will help if you have any mass or strength plateaus, spice things up a bit and also help you burn fat. It can also be a relief if you have been training heavy for a while thus preventing injuries in the future and preparing your lower body to go heavy again.

The 4 x 16, 32 is just a numbers thing to go with the 8×8, I want my numbers to look pretty. I may have OCD, I don’t know.

To continue working with even numbers, rest periods will be 2-4 minutes as needed.

I want to have giant quads, hams and glutes someday. Something like Dan Green’s.

Dan Green

Boom goes the dynamite

I want to have giant quads / hams / glutes someday. Something like Dan Green’s.

Okay, maybe a little less.
This is an experimental routine, I don’t always workout like this.
This is the first personal workout I post here, hope you like it.
Try it and let me know.

*Final Note: I wouldn’t recommend this routine for a girl unless you’re somewhat experienced. Stay tuned for new workouts that will be posted soon specially designed for you, meanwhile you can check.

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