Welcome to workout #2 in my 'Hardcore Bodybuilding'
series. I will be presenting a total of 6 different workouts. Workouts
are done preferably on a Monday, Wednesday, Friday split. Weekends are
'off'. Essentially, you do workouts 1 - 3 the first week, then workouts 4
- 6 the second week, then the cycle is repeated. That being the case,
each exact workout is only performed 1x every 2 week cycle. Just to
clarify, if your chest exercise in workout #1 is decline bench press,
then you will not do decline bench press again until you start a new
cycle, 2 weeks later.
In workout #1, we covered chest, back, shoulders and triceps. Workout #2 picks up with biceps, forearms, quads, hamstrings, and calves. Perform the exercises in the order listed. If you missed workout #1, please go back and read it first.
BICEPS Barbell Curls (prefer Olympic straight bar)
FOREARMS Pinwheel Curls (if you don't know how to do these, YouTube them)
QUADRICEPS Barbell Squats (straight sets, 1x 5 - 8, then a 20 rep set)
HAMSTRINGS Good Mornings... also straight sets, 1x12, 1x8 (barbell across the back, good to YouTube also for proper technique, watch more than 1 video)
CALVES seated calve raises (MAJOR emphasis on slow negative, controlled reps)
Just a few notes here. ALL reps should be done with an 'explosive' yet controlled motion on the positive aspect of the repetition. Always control the negative part of the rep. In particular, when training calves, 'pop' the weight up on the positive aspect, and really, really, emphasize a slow negative. When you can't lower it anymore, try to finish with a final 'static' rep. Hold the weight steady in a stopped, flexed position and really let the calves feel the burn. Apply this 'static' concept to other exercises as well, when it can be done safely, and only on the last set. Static reps should only be done 1x per exercise, per workout.
If for some reason you need to substitute an exercise, that is ok. Try your best to mimic the original range of motion. For example, 'good mornings' are very demanding. You may feel more comfortable performing a dumbbell stiff legged deadlift, with a slight bend in the knees.
Just like workout #1, you should be performing 2 - 4 warm up sets per exercise, increasing weight and lowering reps as you go. Then your first 'working set' should be at your max weight after the warm ups (your 'target' work weight for this exercise for this workout day). Achieve anywhere between 5 - 10 reps, rest 30 - 45 seconds, hit it again for max reps, then repeat the rest period before performing the third and final working weight set for that exercise. Please note, there are exceptions to this '3 sets with the max weight' protocol. Where noted, like squats, it is best to perform traditional 'straight' sets. Meaning, once you are warmed up, hit a hard set in the 5 - 10 rep range, and finish with a higher rep set. Most quad exercises should be finished with a 20 rep set. Yes... that will indeed be difficult.
Make sure you keep up with all 6 articles for this Hardcore Bodybuilding series. I will be giving away all of the tips you need as I cover all of the workouts. Make sure to keep reading below as I also want to share with you the greatest protein supplier on the internet, bar none!
In workout #1, we covered chest, back, shoulders and triceps. Workout #2 picks up with biceps, forearms, quads, hamstrings, and calves. Perform the exercises in the order listed. If you missed workout #1, please go back and read it first.
BICEPS Barbell Curls (prefer Olympic straight bar)
FOREARMS Pinwheel Curls (if you don't know how to do these, YouTube them)
QUADRICEPS Barbell Squats (straight sets, 1x 5 - 8, then a 20 rep set)
HAMSTRINGS Good Mornings... also straight sets, 1x12, 1x8 (barbell across the back, good to YouTube also for proper technique, watch more than 1 video)
CALVES seated calve raises (MAJOR emphasis on slow negative, controlled reps)
Just a few notes here. ALL reps should be done with an 'explosive' yet controlled motion on the positive aspect of the repetition. Always control the negative part of the rep. In particular, when training calves, 'pop' the weight up on the positive aspect, and really, really, emphasize a slow negative. When you can't lower it anymore, try to finish with a final 'static' rep. Hold the weight steady in a stopped, flexed position and really let the calves feel the burn. Apply this 'static' concept to other exercises as well, when it can be done safely, and only on the last set. Static reps should only be done 1x per exercise, per workout.
If for some reason you need to substitute an exercise, that is ok. Try your best to mimic the original range of motion. For example, 'good mornings' are very demanding. You may feel more comfortable performing a dumbbell stiff legged deadlift, with a slight bend in the knees.
Just like workout #1, you should be performing 2 - 4 warm up sets per exercise, increasing weight and lowering reps as you go. Then your first 'working set' should be at your max weight after the warm ups (your 'target' work weight for this exercise for this workout day). Achieve anywhere between 5 - 10 reps, rest 30 - 45 seconds, hit it again for max reps, then repeat the rest period before performing the third and final working weight set for that exercise. Please note, there are exceptions to this '3 sets with the max weight' protocol. Where noted, like squats, it is best to perform traditional 'straight' sets. Meaning, once you are warmed up, hit a hard set in the 5 - 10 rep range, and finish with a higher rep set. Most quad exercises should be finished with a 20 rep set. Yes... that will indeed be difficult.
Make sure you keep up with all 6 articles for this Hardcore Bodybuilding series. I will be giving away all of the tips you need as I cover all of the workouts. Make sure to keep reading below as I also want to share with you the greatest protein supplier on the internet, bar none!
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