How To Build Leg Muscle
Learning to build leg muscle can be more difficult than learning about biceps, which the beginner seems obsessed with. If you have the desire to build a balanced healthy and strong body, then leg work will form a crucial part of that. Here we show you how to build leg muscle.
Tip 1 There is really no secret to knowing how to build leg muscle – it is the same theory that applies to any other muscle. The only problem most bodybuilders have is not taking enough notice of their legs during workouts. It goes without saying that if you put all of your attention on your arms, and ignore your legs, you are never going to have the ideal physique which bodybuilding can create.
Tip 2 Another important step in learning how to build leg muscle is learning to vary your training program. Thigh muscles and calf muscles can display a lot of strength very quickly, so there is no need for them to grow as much to give you that strength when you are training. To really work such large and strong muscles, you will need to keep your workouts very intense, and it will also benefit you to change your exercise program from time to time, working different parts of the muscle.
Tip 3 Don't worry about those exceptional individuals who get easy gains. There seems to be somebody in every gym who will gain results much easier than everyone else, mainly because of genetics. As these genetics cannot be replicated, there is no point in worrying about it, and it will certainly be self defeating to try to compare yourself with these people. If you want to build leg muscle, you will need to work within your own genetics!
Tip 4 Develop your blood supply channels. In learning how to build leg muscle, don't overlook the importance of getting an adequate blood supply to the area you are working. This is something which long standing bodybuilders know well. They will have spent many hours building large veins through which blood will flow to the muscles as they are being worked. Aspiring bodybuilders will have to be diligent in developing to this degree. It will not be easy, but if you resist the temptation to go easy and keep working, you will find that it becomes progressively easier to work your muscle groups. This means that the channels are being developed.
by ROBERT BELL
How To Build Leg Muscle
Showing posts with label traning. Show all posts
Showing posts with label traning. Show all posts
Friday, 20 June 2008
Sunday, 1 July 2007
Newbie’s Guide to Developing Strength and Size In Bodybuilding
Newbie’s Guide to Developing Strength and Size In Bodybuilding.
In this article I will address one of the many mistakes the newbie bodybuilder make and give a simple antidote to the problem of developing strength and size for fastest result.
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.
You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved
I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.
What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.
Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.
Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense
The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.
In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let's move on to what will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly (never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Workout 1 Monday
Dips4 set of 8-12 reps
Bench press4 set of 8-12 reps
Dumbbell Shoulder Press4 set of 8-12 reps
Shoulder Shrugs4 set of 8-12 reps
Workout 2 Tuesday
Pull Ups4sets of 6-8 Reps
Lat pull downs4 sets of 8-12 reps
Seated Rows4 sets of 8-12 reps
Seated Calf Raises4 sets of 15-25 reps
Workout 3 Thursday (after one day rest)
Hack Squats4 sets of 15-25 reps
Leg Press4sets of 15-25 reps
Leg Curls4 sets of 8-12 reps
Standing Calf Raises4 sets of 15-25 reps
Workout 4 Friday
Barbell Curls3 sets of 8-12 reps
Dumbbell Curls3 sets of 8-12 reps
Bench Dips4 sets of 8-12 Reps
Close Grip Bench Press4 sets of 8-12 reps
by Troy Pearsall
Newbie’s Guide to Developing Strength and Size In Bodybuilding.
In this article I will address one of the many mistakes the newbie bodybuilder make and give a simple antidote to the problem of developing strength and size for fastest result.
Most neophytes don't know how to get started in bodybuilding they spend many years doing the wrong things before they learn what the right things are. In this article I will address one of the mistakes the newbie's make and give a simple antidote to the problem of developing strength and size as a bodybuilder.
You can find more articles on training and a question and answer section, written by real bodybuilders at http://fire-iron-online.com Check it out and get your bodybuilding problems solved
I think before we go any further its important to understand that strength training for a bodybuilder is not the same as for other athletes. A bodybuilder must develop strength while building muscle size, shape and endurance, and on many occasions these goals are exclusive of each other. So let's start this discussion with how to choose the correct weight.
What does your trainer mean when he says light weight, moderate or heavy? How do you know by the weight what rep count you should use? I’ll try to simplify this all too confusing problem in just a few lines.
Heavy weight is any amount that is so heavy that on your first set you can only complete 6 to 8 reps. I think it goes to reason that on your second and third set you will not be able to complete as many.
Moderate weight is any amount that is so heavy that on your first set you can only complete 8- 12 reps. Of course less on the following sets. Finally, light weight is any amount that is so heavy that on your first set you can only complete 15-25 reps
Now there is one more thing that I want to address that is strength. Understand this, just because you are getting bigger does not mean you are getting stronger; however, if you are getting stronger you are getting bigger even if you can't see the size increase! Finally, train to get stronger, but not for strength, if you understand the principles of the Progressive Resistance System this will make more sense
The four days per week workout, the four days per week is called a split routine, because the body is split into four sections Unlike a lot of trainers I think there is a relationship between growth and total amount of sets completed in a week's time. On the three day routine you had 9 set for chest, back and quads, and six set for shoulders. In this routine the weekly sets will range between 12 and 16 per body part.
In no way do I advocate the High Intensity Training (HIT) methods that you'll find in all over the internet. I don't deny how well they work; I just feel much of the injury throughout my career has come as a result of working out with too much intensity. Age and wisdom has taught me to the never to even advocate the negative or forced reps for any reason I personally call them injury reps! But let's move on to what will work.
Some important things to understand about this routine
1. Workouts are never longer than 1 hour! Never!
2. Dips are done with no weight, except "bench dips" if you have a partner
3. "Max" represents the most you can do correctly (never do forced reps)
4. Unless I specify dumbbells, use only barbell
5. Shoulder press are done to the front of the chest not behind the neck See article my article on shoulder injuries
6. Lat pull downs are done at shoulder width never wider and only to the front of the chest.
7. Seated row are done either on a seated row machine or on seated on a low cable row machine. If doing them on a low cable row machine lean forward only enough to full extend your arms keep lower back arched. Never let the shoulders roll forward for that "extra stretch"
8. Barbell curls are done in smoothly never jerky or fast.
9. Leg press are done with full range of motion your calf should touch your hamstring at the stretched position.
10. Leg curls should be contracted until heel touches you butt.
11. Seated calf raises this exercise is harder than it appears. Calf should get a full stretch at the bottom of the movement, and completely contracted at the top.
12. Warm up and cool down with about 10 t 15 minutes of stationary bike or ski machine (I only do low or no impact aerobics, never run, never stairs,)
13. Stretch only after you have completed the workout and only for the muscles worked that day.
Workout 1 Monday
Dips4 set of 8-12 reps
Bench press4 set of 8-12 reps
Dumbbell Shoulder Press4 set of 8-12 reps
Shoulder Shrugs4 set of 8-12 reps
Workout 2 Tuesday
Pull Ups4sets of 6-8 Reps
Lat pull downs4 sets of 8-12 reps
Seated Rows4 sets of 8-12 reps
Seated Calf Raises4 sets of 15-25 reps
Workout 3 Thursday (after one day rest)
Hack Squats4 sets of 15-25 reps
Leg Press4sets of 15-25 reps
Leg Curls4 sets of 8-12 reps
Standing Calf Raises4 sets of 15-25 reps
Workout 4 Friday
Barbell Curls3 sets of 8-12 reps
Dumbbell Curls3 sets of 8-12 reps
Bench Dips4 sets of 8-12 Reps
Close Grip Bench Press4 sets of 8-12 reps
by Troy Pearsall
Newbie’s Guide to Developing Strength and Size In Bodybuilding.
Thursday, 26 April 2007
Tips on Toning Muscles
Looking for tips on toning muscles? You're not the only one. When you want to get in shape, you need to find out the right exercises and techniques in order to make your body look sleeker and become healthier.But with the overwhelming amount of information that is available, you also need to know how to use the information to your greatest advantage. And this means that you need to learn the secrets that personal trainers and athletes know. You need to know what tips they have – and how you can incorporate them into your workout time.The key is that you need to understand why these tips work as well as how to physically use them. For example, when you are taught that you need to breathe out with each exertion movement; do you really know why you're doing it?Let's take the example of doing a pushup. When you push up from the ground, you should let the air out of your body. This allows your abdominal muscles to close in tight with your core, which supports your body as well as contracts the muscles that are involved in the movement.It doesn't have to be a forceful exhalation of air, but you need to remember to breathe in when you are lowering from a movement and to exhale when you are doing the ‘hard' part of an exercise.Learning the proper movements is another key to your success. By working with a personal trainer or following the instructions of the movement carefully, you will be able to get the most out of the exercise. Try to learn the exercise first without weights and do it slowly to feel what muscles are working. If the exercise indicates that you should be feeling the quad muscles working… be sure you can feel it in your quads!You will also find that keeping your stomach pulled in is the best way to maintain your balance during each exercise. Why is this important? When you're trying to perform a movement, you need to have a stable body. And when you pull your stomach in, you will maintain your balance and thus avoid injuries and accidents.When you're looking for tips on toning muscles to help you with your workout goals, remember that common sense is the best advice. Don't workout too hard; know what you're doing; stop if it hurts.
By Lynn Vandyke
By Lynn Vandyke
Thursday, 19 April 2007
Monday, 16 April 2007
Triple threat: get the benefits of bodybuilding, powerlifting, and Olympic weightlifting in one super program
Think back to the first time you heard the word weightlifting. The term probably brought to mind images of curling dumbbells, bench pressing, and pumping iron until your veins popped out. But take a little time to flip through our workouts and you'll realize that there are all kinds of ways to lift weights, for any number of end goals.
The term weightlifting is very specific, and if you want to sound intelligent in a room full of athletes or strength and conditioning coaches, you should know that it technically refers to the kind of lifting done by those guys you see wearing singlets in the Olympics. Olympic-style weightlifting involves every muscle in your body to move the bar at high speeds--usually lifting it from the floor to above your head--and it's one of the best training methods there is for building sport-specific strength and power.
A more popular weight-training style, is powerlifting, in which a trainee works to lift as much weight as he possibly can on the squat, bench press, and dead-lift exercises. (Note: Eking out sets on the bench with poor form and weights that are too heavy for you does not constitute powerlifting.) Finally, there's bodybuilding, in which guys train for maximum muscle size and leanness and then step on a stage in little more than a G-string in order to be judged on their progress. Bodybuilding training involves blasting each of the body's muscle groups with ever-changing workouts to develop a muscular, aesthetic look.
While most guys lifting iron utilize just one of these methods, we don't see any reason you can't have your cake and eat it, too, combining all three for an athletic, strong, and awe-inspiring body. The following program is designed to deliver just that--the best results the whole of weight training can produce.
BODYBUILDING
Except for the G-string part, it's what most of us start doing intuitively from the moment we first pick up a weight. Well, sort of. Mindlessly repping out curls with a dumbbell can yield some decent size gains for a beginner, but to develop well-proportioned muscles, a true bodybuilder must train his whole body with a variety of exercises and intensity levels. Bodybuilding requires short to moderate rest periods between sets (no more than 90 seconds), and moderate to high rep ranges, such as eight to 12. You also need a good number of sets and a slow lifting tempo to exhaust the muscles and see that they repair themselves to become larger. It should be noted that in our program, you won't be isolating any muscles (as many bodybuilders try to do). One reason is that, despite what our forebears on Muscle Beach may have thought, you can't isolate a muscle--even raising one eyebrow requires a coordinated effort from several muscles. So why waste time trying? Another reason is that research has shown that the more muscle you work with a single exercise--and in one training session overall--the greater hormonal response you generate within the body that tells muscles to grow. That means greater gains and shorter workouts.
POWERLIFTING
The point is to develop maximum strength, so you'll need to use very heavy weights and longer rest periods (up to five minutes). As a result of the intensity of each set, you won't be able to do many of them (you'll thank us), so three sets will suffice. You'll get plenty of work in on the squat, bench press, and deadlift, but since we know you're not likely to start competing as a powerlifter, we're not going to train you to peak in these lifts alone--we've tailored this part of the program to developing overall strength. However, notice Exercise 6 in Workout B (powerlifting day), as it will be the only exercise on that day that you won't want to load up the bar on. This move is designed to develop great strength and stability in the hips and quads, which will improve your performance in all three styles of lifting. It will be particularly effective in preparing your body for the posture and core strength you'll need to be a good Olympic-style weightlifter in Workout C. Start with an empty bar, and make sure you complete all your reps without losing your position.
OLYMPIC WEIGHTLIFTING
If you played high school football or basketball, you're probably already familiar with the barbell clean or one of its variations. It's among the best exercises for total-body power, and it has been used for decades to make athletes more explosive in a number of sports. It's also one of the first steps lifters take in preparing for the clean and jerk and the snatch--the two lifts contested in weightlifting competitions. The goal for the clean, as well as every other exercise in Workout C, is not to lift heavy but to lift with maximum speed, ripping the weight off the floor and/or thrusting it overhead. We're serious about lightening the weight here, as too heavy a load will reduce the power you can generate. Ideally, you would use bumper plates (rubber weight plates that bounce when you drop the bar, allowing you to abandon a missed lift and land the bar safely on the floor) for this kind of training. Nevertheless, we've modified certain weightlifting exercises so that you can still reap the benefits of all-out explosive training without risking injury to yourself, those around you, or the gym floor. (You'll make good use of a medicine ball, which you can fire into the floor without incident.) Because you're moving so fast with these exercises, you won't be able to do many reps; you should end your set when you can no longer maintain your rep speed.
THE PAYOFF
Here are the specific benefits you'll reap from working all three types of lifting into your overall fitness training
BODY BUILDING Apart from greater muscle size and leanness (we can probably stop right here, can't we?), you'll increase your capacity for maximum strength, as increased strength is partially correlated with gains in muscle size. You'll also prevent injuries and ensure muscular balance, since bodybuilding allows you to focus on weak points and the proportional relationship between muscles.
POWERLIFTING You'll develop great strength, and, if you're eating generously, appreciable gains in muscle size. Powerlifting also hardens up bones, tendons, and ligaments, making you more resistant to injury and aging. Want to be the guy in the gym who can lift the most weight on any given exercise? This is the way to get there.
OLYMPIC WEIGHTLIFTNG You'll improve speed and, ultimately, strength. You'll be able to jump higher on the basketball court, get off the line quicker in football, and hit harder when you block guys on the other team. With the exception of the heavier weight classes, weightlifters also tend to be very lean--a testament to the fat-burning properties of the training.
WORKOUT A BODYBUILDING
1A DUMBBELL OVERHEAD SQUAT
SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302
1B SWISS-BALL PISTON ALTERNATING CHEST PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
2A ALTERNATING BACKWARD LUNGE W/ ROTATION
SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
3A ALTERNATING FORWARD LUNGE W/ROTATION
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
DIRECTIONS
FREQUENCY: Perform each workout once per week. resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.
WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.
WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.
TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.
WORKOUT B POWERLIFTING
1 SQUAT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
2 DEADLIFT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
3 DUMBBELL ALTERNATING LATERAL LUNGE
SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212
4 BENCH PRESS
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
5 WIDE-GRIP SEATED ROW
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
6 CROUCHING BARBELL SNATCH PRESS *
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.
WORKOUT OLYMPIC WEIGHTLIFTING
1 BARBELL CLEAN *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
2 SNATCH PULL *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
3 PUSH PRESS
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
4 ALTERNATING MEDICINE-BALL PLYO PUSHUP
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
6 PRONE MEDICINE-BALL SOCCER THROW
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X
By Dave Difabio
The term weightlifting is very specific, and if you want to sound intelligent in a room full of athletes or strength and conditioning coaches, you should know that it technically refers to the kind of lifting done by those guys you see wearing singlets in the Olympics. Olympic-style weightlifting involves every muscle in your body to move the bar at high speeds--usually lifting it from the floor to above your head--and it's one of the best training methods there is for building sport-specific strength and power.
A more popular weight-training style, is powerlifting, in which a trainee works to lift as much weight as he possibly can on the squat, bench press, and dead-lift exercises. (Note: Eking out sets on the bench with poor form and weights that are too heavy for you does not constitute powerlifting.) Finally, there's bodybuilding, in which guys train for maximum muscle size and leanness and then step on a stage in little more than a G-string in order to be judged on their progress. Bodybuilding training involves blasting each of the body's muscle groups with ever-changing workouts to develop a muscular, aesthetic look.
While most guys lifting iron utilize just one of these methods, we don't see any reason you can't have your cake and eat it, too, combining all three for an athletic, strong, and awe-inspiring body. The following program is designed to deliver just that--the best results the whole of weight training can produce.
BODYBUILDING
Except for the G-string part, it's what most of us start doing intuitively from the moment we first pick up a weight. Well, sort of. Mindlessly repping out curls with a dumbbell can yield some decent size gains for a beginner, but to develop well-proportioned muscles, a true bodybuilder must train his whole body with a variety of exercises and intensity levels. Bodybuilding requires short to moderate rest periods between sets (no more than 90 seconds), and moderate to high rep ranges, such as eight to 12. You also need a good number of sets and a slow lifting tempo to exhaust the muscles and see that they repair themselves to become larger. It should be noted that in our program, you won't be isolating any muscles (as many bodybuilders try to do). One reason is that, despite what our forebears on Muscle Beach may have thought, you can't isolate a muscle--even raising one eyebrow requires a coordinated effort from several muscles. So why waste time trying? Another reason is that research has shown that the more muscle you work with a single exercise--and in one training session overall--the greater hormonal response you generate within the body that tells muscles to grow. That means greater gains and shorter workouts.
POWERLIFTING
The point is to develop maximum strength, so you'll need to use very heavy weights and longer rest periods (up to five minutes). As a result of the intensity of each set, you won't be able to do many of them (you'll thank us), so three sets will suffice. You'll get plenty of work in on the squat, bench press, and deadlift, but since we know you're not likely to start competing as a powerlifter, we're not going to train you to peak in these lifts alone--we've tailored this part of the program to developing overall strength. However, notice Exercise 6 in Workout B (powerlifting day), as it will be the only exercise on that day that you won't want to load up the bar on. This move is designed to develop great strength and stability in the hips and quads, which will improve your performance in all three styles of lifting. It will be particularly effective in preparing your body for the posture and core strength you'll need to be a good Olympic-style weightlifter in Workout C. Start with an empty bar, and make sure you complete all your reps without losing your position.
OLYMPIC WEIGHTLIFTING
If you played high school football or basketball, you're probably already familiar with the barbell clean or one of its variations. It's among the best exercises for total-body power, and it has been used for decades to make athletes more explosive in a number of sports. It's also one of the first steps lifters take in preparing for the clean and jerk and the snatch--the two lifts contested in weightlifting competitions. The goal for the clean, as well as every other exercise in Workout C, is not to lift heavy but to lift with maximum speed, ripping the weight off the floor and/or thrusting it overhead. We're serious about lightening the weight here, as too heavy a load will reduce the power you can generate. Ideally, you would use bumper plates (rubber weight plates that bounce when you drop the bar, allowing you to abandon a missed lift and land the bar safely on the floor) for this kind of training. Nevertheless, we've modified certain weightlifting exercises so that you can still reap the benefits of all-out explosive training without risking injury to yourself, those around you, or the gym floor. (You'll make good use of a medicine ball, which you can fire into the floor without incident.) Because you're moving so fast with these exercises, you won't be able to do many reps; you should end your set when you can no longer maintain your rep speed.
THE PAYOFF
Here are the specific benefits you'll reap from working all three types of lifting into your overall fitness training
BODY BUILDING Apart from greater muscle size and leanness (we can probably stop right here, can't we?), you'll increase your capacity for maximum strength, as increased strength is partially correlated with gains in muscle size. You'll also prevent injuries and ensure muscular balance, since bodybuilding allows you to focus on weak points and the proportional relationship between muscles.
POWERLIFTING You'll develop great strength, and, if you're eating generously, appreciable gains in muscle size. Powerlifting also hardens up bones, tendons, and ligaments, making you more resistant to injury and aging. Want to be the guy in the gym who can lift the most weight on any given exercise? This is the way to get there.
OLYMPIC WEIGHTLIFTNG You'll improve speed and, ultimately, strength. You'll be able to jump higher on the basketball court, get off the line quicker in football, and hit harder when you block guys on the other team. With the exception of the heavier weight classes, weightlifters also tend to be very lean--a testament to the fat-burning properties of the training.
WORKOUT A BODYBUILDING
1A DUMBBELL OVERHEAD SQUAT
SETS: 4 REPS: 8-12 REST: 30 SEC. TEMP: 302
1B SWISS-BALL PISTON ALTERNATING CHEST PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
2A ALTERNATING BACKWARD LUNGE W/ ROTATION
SET: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
2B SINGLE-LEG DUMBBELL DEADLIFT W/ROW
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
3A ALTERNATING FORWARD LUNGE W/ROTATION
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 30 SEC. TEMPO: 302
3B SWISS-BALL PISTON ALTERNATING ARNOLD PRESS
SETS: 4 REPS: 8-12 (EACH SIDE) REST: 60-90 SEC. TEMPO: 302
DIRECTIONS
FREQUENCY: Perform each workout once per week. resting at least a day between each session.
HOW TO DO IT: Follow the specific instructions for each workout below.
WORKOUT A (BODYBUILDING): Perform each pair of exercises (marked A and B) as alternating sets, resting 30 seconds after the first exercise in the pair and 60-90 seconds after the second one. (So you'll do one set of 1A, rest 30 seconds, then one set of 1B, rest 60-90 seconds, and so on for all the prescribed sets for that pair.) Afterward, move on to the next pair.
WORKOUTS B (POWERLIFTING) AND C (OLYMPIC WEIGHTLIFTING): Perform each exercise as straight sets, completing all sets for one exercise before moving on to the next.
WEIGHT: For Workout A, use the heaviest weight that allows you to complete all the prescribed repetitions, plus one. for each set. Be careful not to go to failure. For Workout B. use the heaviest weight that allows you to complete all the prescribed repetitions. For Workout C, be conservative and start every exercise with a weight that you're sure allows you to complete every rep with maximum speed. You may want to start with an empty barbell, or a five- or 10-pound plate on each side.
TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A "O" means to move right to the next digit, and a tempo of "X" means to complete each rep as quickly as possible while controlling the weight.
WORKOUT B POWERLIFTING
1 SQUAT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
2 DEADLIFT
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
3 DUMBBELL ALTERNATING LATERAL LUNGE
SETS: 3 REPS: 3-6 (EACH SIDE) REST: 3-5 MIN. TEMPO: 212
4 BENCH PRESS
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
5 WIDE-GRIP SEATED ROW
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
6 CROUCHING BARBELL SNATCH PRESS *
SETS: 3 REPS: 3-6 REST: 3-5 MIN. TEMPO: 212
* For the crouching barbell snatch press, perform a squat, and then, from the bottom position, press the bar overhead for three to six reps. That's one set.
WORKOUT OLYMPIC WEIGHTLIFTING
1 BARBELL CLEAN *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
2 SNATCH PULL *
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
3 PUSH PRESS
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO: X
4 ALTERNATING MEDICINE-BALL PLYO PUSHUP
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
5 MEDICINE-BALL DIAGONAL SLEDGEHAMMER *
SETS: 2-3 REPS: 3-5 (EACH SIDE) REST: 4-5 MIN. TEMPO: X
6 PRONE MEDICINE-BALL SOCCER THROW
SETS: 2-3 REPS: 3-5 REST: 4-5 MIN. TEMPO X
By Dave Difabio
Saturday, 7 April 2007
Arms Training By Stuart Core
Arms training vdo clips by Stuart Core very truly awesome bodybuilder from UK. Lets's check it out.
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