Deadlift Sticking Point

Deadlift Sticking Point - Have you got one?

Chances are you have, this post is about breaking through that sticking point and getting on track with strong pulling!

A deadlift sticking point is where the bar stops on a MAX DEADLIFT. No matter what, you do you can't get past it unless someone is holding a gun to your head (which is highly unlikely to happen - isn't it?)

Your deadlift sticking point is without a doubt because the bar has slowed down. You need to overcome this by training speed. Now if you thought Westside Barbell was a load of shit and you need to train slowly then think again. 10-12 sets of 2 reps 1min rest with 50-60% of your max deadlift lifted as fast as possible is needed to get your speed on the up. Do this once a week.

Secondly, direct attention needs to be paid towards your actual sticking point by use of rack work.

Place your bar on the rack where you start to lose speed not where the bar stops

Step in very close to the bar and pull as you would with a normal lift - what you will find is that you will probably need to use much lower weights to get the bar moving (dont stand away from the bar and hitch the bar up your thighs (you can literally do hundreds more pounds with this method). Rack pulls are pretty harsh on the lower back so be warned.

Thirdly, box pulls are a super deadlift exercise. Also, a very tough movement - the box pull should be used with great caution as you will be moving into new territories with your Range Of Movement (ROM)

This one is pretty simple - following all the rules of safe deadlfting - stand on a box about 5 inches off the ground to increase the ROM of the deadlift. Reps and sets are upto you, I would recommend starting light wth about 8 reps and finding your place with this one before going overboard with big weights.

In addition to the above exercises for getting past your deadlift sticking point I would also advise use of the following exercises to assist your training.

Kettlebell swings or weight swings for added hip strength and lower back conditioning.
Heavy shrugs for 15-20 reps
Box jumps to assist your speed work

Check out this great resource for foam roller work to assist hip mobility

Finally don't forget that your hips are a very complex muscular structure and require much stretching and rest as they get seriously tight from deadlifting.

And finally don't give up smashing through your plateau's it requires serious hard work and perseverance

Bodybuilding Routines

Tuna Shakes for Bodybuilding

Tuna Shakes for Bodybuilding

Do you need protein shakes made from protein powder?

Good question, one that I cannot answer. However one thing is for sure you need plenty of protein in your diet to ensure a positive nitrogen balance to allow new tissue to be synthesized. Without lots of protein in your diet your chances of building muscle are fucked!

A great way to get extra protein without eating shed loads of meat and spending a fortune on protein powders is the good old Tuna Shake

Sadistic and hardcore? Not really, with plenty of veg juice and a hint of chilli you're onto a winner! Give this one a try as a starter to ease your way into the world of tuna shakes and then head over to deepsquatter.com to try out some more wonderful tuna shakes recipes.

1 can tuna in water,drained
1 13oz can of V-8 juice
1 tsp extra virgin olive oil (optional)
2 tbsp lemon juice
a dash of chili pepper sauce

Come and have a go if you think you're hard enough

tuna shakes are for real men

Paul Anderson Strongman|Weightlifter Routine

Paul Anderson Strongman|Weightlifter

Some say Paul Anderson is the Strongest man who ever lived and in some senses 'rightly so' with reports of 1200lb squats 6000lb back lifts 425lb overhead for reps you possibly can't argue with that!!

Paul Anderson was an Olympic Gold medallist in the 1956 Melbourne Olympics but was banned from Amateur Sport due to taking a few dollars in Wrestling and would have likely won 60,64 and the 68 Olympics if he had been given the chance (which would have equalled Al Oerter the discus thrower)

What stood out most about Paul Anderson was that he was light years away from all other strength athletes of his time! Not only in the weights he could raise but also the wya n which he trained.

Paul Anderson combined very short but intense training sessions throughout the day, routines such as 10 reps squat with 600lb then rest for 30 mins or an hour and contiue through out the day. Years later this type of routine was done in Eastern Bloc countries (or at least where people had the time)

Another trait of Paul was his milk consumption, he would drink about a gallon of milk throughout the whole day (sounds familiar? See Milk and Squatting)




Paul Anderson Weight Lifting Example Session
Day One

Full squat – 600 – 2×10
825 – 2 reps
845 – 2 reps
900 – 2 reps
Half squats – 1200 – 2 reps
Quarter squats – 1800 – 2 reps
Deadlift – 650 – 4×6-8 reps

Day Two

Press off racks,
300 – 6 reps
400 – 2 reps
390 – 2 reps
370 – 2 reps
Press outs, 500 pounds, several sets of 4 reps from about the sticking point in the press to overhead.
Press from shoulders to top of head – 500, 4 reps.
Push press off rack – 450, 3 reps.
Bench press – 400 to 450, sets of 6-8 reps.”

In addition to being incredibly strong, Paul Anderson was also very athletic. He could do handstand press ups and had a 36 inch vertical jump and could standing long jump over 10 feet whilst weighing in at around 360lbs (this is a common trait of many olympic lifters - explosive strength)

One can only dream about being this strong but we can take many things away with us from such a STRENGTH LEGEND.

Squatting and pressing is what makes us grow add to this plenty of fuel and rest and you have the raw ingridients for Super Strength. Consistent training and pushing into new boundaries and you'll be as strong as you can ever be

Bodybuilding Routines

Deadlift Program Deadlift Workout Deadlift Routine

Deadlift Program

There are many deadlift programs out there for the taking, many of which call upon you to give you absolute bloody best (and rightly so!). You don't get anything for nothing when it comes to increasing your deadlift.

For starters what is your best deadlift?

Was your best deadlift a 100% effort?

Chances are unless you're a competitive powerlifter or a strongman competitor then you've left plenty in the tank.

I'm saying you should go and rip your arsehole right out now, but The Deadlift takes some serious concentration, controlled aggression and guts to pull a personal record.

Which ever Deadlift Program you decide to do (or even create yourself), you must be ready for it and give 100% commitment.

Just following a program with some direction may help you!

Here are 2 programs that are worth looking at to help you on your way to a new Deadlift PR

1. Mark Phillipi's deadlift program is here
Well worth a read and also a downloadable EXCEL spreadsheet to help you along

2.Smolov Deadlift Cycle very similar to the Smolov Squat Cycle found here via kettlebell website.

Check out what these Deadlift routines are all about and workout how you're gonna make that leap to newly found pulling power

Secrets of Strength and Development

Bob Hoffman Secrets of Strength and Development

Who was Bob Hoffman?


Bob Hoffman was foremost an athlete/weightlifter and secondly a nutritionist/coach and philantropist and business man.

Bob Hoffman was born in Georgia on the November 9th 1898. He was born on a farm in Tifton and never suffered from illness as a child as many other Oltime Strongmen have claimed. He was born strong with a strong father to follow on the farm where much of his strength was nurtured.

Bob started his physical culture very young at the age of 5 when he excelled in many sports- especially canoeing.

Bob's business career started in the 1920s after World War I (see below), at first he sold oil burners, before later developing his business into the hugely successful York Barbell Company

Check out York Barbell Courses

Bob Hoffman, never the greatest coach or athlete, was a man who had a massive influence on weightlifting and bodybuilding for well over half a century.

Not only was Bob Hoffman a pioneering the the world of Strength Development and Physical Culture her also was an outstanding soldier in World War I - he gained 3 Croix de Guerres with two palms and a Silver Star from France. From Belgium he was awarded The Belgian Order of Leopold and from Italy the Italian War Cross and the Purple Heart.


Bob Hoffman Books on Sandow Plus





Also, fancy making a Bob Hoffman Protein Shake?

Here's the ingredient list from Bob's Hi Proteen Drink (via OldtimeStrongman.com

10 in 1 Hi-Proteen

1. Mira Soy - Natural Soya Powder
2. Caseinate of Milk
3. Cotton Seed Protein
4. Egg Albumen
5. Gelatin
6. Peanut Meal
7. Brewer's Yeast
8. Wheat germ
9. A 96% Soya Protein
10. Lecithin

Think you could hold that down?

Bob Hoffman Books available for Download at sandowplus

Bob Hoffman Books on Sandow Plus


Weight Lifting by Bob Hoffman


Big Arms by Bob Hoffman


Secrets of Strength & Development


The Big Chest Book


Bob Hoffman's Simplified System of Swing Bar Training


Bob Hoffman's Simplified System of Barbell Training


Bob Hoffman's Simplified System of Dumbell Training


The York Handbalancing Course


Bob Hoffman's Daily Dozen


Advanced Methods of Weight Training


Functional Isometric Contraction System


Functional Isometric Contraction - Advanced Course


Functional Isometric Contraction
Exercise without Movement

Best Bicep Exercises

Best Bicep Exercises for Mass Building

Smitty from the Diesel Crew and AMD (Accelerated Muscular Development System) has provided us with a great resource for Exercises for Building Big Biceps!

It possibly contains exercises for building biceps that many of you have never seen before or wondered exactly what they were and how they are performed.

Not only is this a great video for giving you ideas for building big guns, the exercises contained in this video will also greatly strengthen the grip, elbow and hands to a degree that can pass over into many sport (especially arm wrestling)



Best Bicep Exercise List

2 Handed Hammer Grip Preacher Curls
Crush Curls
Low Pulley Towel Curls
Towel Pull Ups
Neutral Grip Towel Barbell Curls
Reverse Curls
Plate Preacher Curls

Before you go any further with training to build big biceps check out my article How To Build Big Biceps first

Bodybuilding Routines

Oldtime Strength Training Routine

Strength Training Routine - Dino Style

Drop your chrome dumbbells, get rid of your fingerless leather gloves, turn MTV off and get the fuck out of the poser gym and into some hardcore training establishment.

Your back yard will do or even the park, anywhere you can grunt,sweat get chalked up and swear out loud

This Strength Training Routine has it all. It will hit you from head to toe and make you stronger than ever. Forget single leg deadlifts and 100 different positions on a blow up beach ball to train your 'core' this will add strength and size to your core like nothing else and then some!

In fact I'll replace 'core' with 'trunk' from now on!

This strength routine is an old one and was brought to my attention after reading through the awesome Dinosaur Training book by Brooks Kubik

Brooks put this routine in Dinosaur Training, it was from IRONMAN magazine in 1955 and displays all the characteristics of an awesome Dinosaur Strength Training Routine.

1. Two hands deadlift, which was favorite exercise of Herman Goerner
2. Walking with weight, favorite exercise of Milo of Croton
3. Carrying the bar in a dead lift position, favorite exercise of Arthur Giroux
4. Bent Presses, favorite exercise of Saxon
5. Reverse Continental and jerk from behind neck, favorite exercise of Saxon.

This program is truly old and beautiful, workout the sets and reps for yourself, but it certainly hits all angles of the body and will hit them hard if you work to your limits.

My favourites here are walking with weights, I like sandbags, kettlebells and of course farmers walks bars. This exercise hits your heart and lungs, grip, shoulders, legs and trunk. It is could so easily place very high up on the 'Ultimate Exercise List'

My other favourite is the jerk from behind neck. Again this is an awesome all round power builder that simultaneously develops co-ordination and timing not to mention immense athletic prowess. Many world champion shot putters have done well utilising this movement.

Free Bodybuilding Routines

Free Bodybuilding Routines

Ok, so every one wants a free bodybuilding routine!

Firstly, don't forget before you start any body building mass routine that no matter whether or not the routine your doing is free or cost you $300 that gains/muscle mass do not come for FREE! HARD WORK and PERSEVERANCE RULE!, above all else. Even if you're geared up to the eyeballs, hard work is king.

I'll say it one more time Free doesn't always mean free!

Now, some folks are hardgainers and some of us are not. Me personally I grow by just looking at a squat rack.

This bodybuilding routine like the SUPER SQUATS ROUTINE is gonna take a lot of hard work and blow your ring piece clean out but give some serious results.

Monday

Barbell/Dumbbell Clean and Press
5 x 8-10 1 min rest between sets (50% 1 RMAX)

Bent Row
5 x 8-10 1 min rest between sets (50% 1 RMAX)

Barbell SQuat
1 set first day 1 min nonstop squatting (20-40% 1 RMAX)
This is the key exercise for this routine


Wednesday

Snatch Deadlift
5 x 6-8 1 min rest between sets (60-70% 1 RMAX)

Military Press
5 x 8-10 1 min rest between sets (50-60% 1 RMAX)

Barbell Squat
1 set first day - 1 min 10 sec nonstop squatting (20-40% 1 RMAX)
add 10-15 sec per session


Friday

Bench Press
5 x 8-10 1 min rest between sets (50-65% 1 RMAX)

Good Mornings
5 x 8-10 1 min rest between sets (40-50% 1 RMAX)

Barbell Squat
1 set first day - 1 min 20 sec nonstop squatting (20-40% 1 RMAX)
add 10-15 sec per session

The key ingredient here is the high rep squatting with lighter weights. This should stimulate overall body growth as you probably won't have done this style of routine before. Aim for 4 weeks on this system or continue until you reach 5 minutes of full squatting, then take a week off and change your routine.

What is Dogg Crapp Training|DC Training

Dante Trudel's Training System DC Training

Doggcrapp training is an all encompassing muscle growth system, not neccessarily just a one off cookie cutter routine that can be used by any old trainer who decides to have a go. It is in fact best described possibly as away of life for building mass.

It is extremely tough, so if you think you got through a Dogg Crapp training session fairly easily, then you're not really training DC.

DC Hurts, big time!

The aim of the DoggCrapp method is not simply “to get to the end a workout” but making the sets and reps as intense and as hard as possible.

Who invented DC Training?

Dante Trudel is the beast behind the method, reports say he went from 160lb of skin and bone to 300lb of shaved beef mass with the DC method.

The key characteristics of this system is

1. Heavy progressive weights
2. Lower volume of exercise (sets and reps)
3. Higher frequency of bodyparts hit
4. Rest-Pause training
5. Extreme stretching
6. Training periodization


As an example of an actual Doggcrapp routine, the following is a guide line, rotate between three sets of exercises for each of the listed categories.

Change the exercises when staleness/plateau occurs

e.g pick 3 movements for each body part listed below

Chest
Shoulders
Triceps
Back Width
Back Thickness
Biceps
Forearms
Calves
Hamstrings
Quads

Rotate each workout.

So, you only do the same exercise once every two weeks but you're hitting all your bodyparts twice every 8 days.

Alternate example, just remember that you're rotating exercises

Monday
Chest
Shoulders
Triceps
Back width
Back thickness

Wednesday
Biceps
Forearms
Calves
Hamstrings
Quads

Friday
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

Monday (week 2)
Biceps
Forearms
Calves
Hamstrings
Quads

Read a full account of DoggCrapp training here

The Best Bodybuilding Routine

The Best Bodybuilding Routine

Peter from Strength Basics hits the nail on the head with this very interesting article about the Best Program/Routine for X - fill in the X (I'm pretty sure it's gonna be for improved strength and muscle growth)

Here's an Excerpt

A very frequent post on any exercise forum will look like this:

"What's the best routine for gaining (muscle mass/strength/size)?"

The parenthesis can be filled with other, similar items. "Bigger arms." "Bigger shoulders." What it comes down to is getting bigger and stronger.

I've answered my fair share of these. Here is the ready-made answer for cut-and-paste:


To gain (muscle mass/strength/size), you have to lift heavy weights, eat a caloric surplus, and rest. You need all three. Lifting heavy weights provides your body with a growth stimulus. The caloric surplus provides your body with fuel to react to that stimulus. And your body grows when you rest after training, not while you're training. So basically you lift heavy, eat well and often, and then sleep deeply and long.

Peter talks about the possibility of creating your own body building routine, but as he says it's a great idea to follow an already tried and tested routine

Check out

Wendler 5 3 1 Training

The Ultimate Workout for Bodybuilding Resource

Or Escalating Density Training EDT if you need some ideas.

Top Bodybuilding Routines for Building Mass

The Conjugate Method

What is the Conjugate Method?

The Conjugate Method is a training system with it's origins in USSR.

This training system is best described as a group of around 20-40 exercises (special exercises) grouped together into sets of between 2-4 exercises every workout.

What is a Special Exercise?

Any exercise that assists a main lift or movement can be deemed a special exercise. In the Westside Barbell Club a reverse hyper, glute ham raise or good morning assist the squat and deadlift.

The conjugate method is aiming for the ideal CANI Constant and neverending Improvement


What the Conjugate Method is not

This method of training is not Periodization
in the traditional sense.

Example (Bench Press)

Week 1

Floor Press and Military Press

Week 2

Chain Press and JM Press

Week 3

Band Press and Dumbbell Press Over head

Week 4

Bench Press

So as you can see, the main lift (bench) itself has only been trained once in 4 weeks but has been supported by assistance lifts. The result being all round strength in the stabilizers and surrounding muscle groups adding to improved performance.

Also, this method is not just applicable to Powerlifting or strength training but has also been successfully used by many Olympic athletes, Yuri Sedykh (Russian Hammer thrower) used this method to break the World Record.

Think special jumping/plyometric exercise progression + resistance training all moving toward one common goal - to bestronger and more athletic.

Read more on the Westside Barbell Conjugate Method here

How To Increase Your Bench Press

How To Increase Your Bench Press

The use of using stretch bands to improve your lifting prowess is very commonly used in the powerlifting world nowadays and should be given a thought by yourself if you are to enhance muscle mass and strength levels and ultimately improve your bench press (bands can also be utilised on the squat and deadlift).

This idea has been brought to the fore here by Smitty of the Diesel crew, promoting the use of jumpstretch bands wrapped around the wrists to engage the lats in bench pressing.


Why do the Lats Help the Bench Press?

The lats act as secondary movers, play a huge role as stabilizers and act as a stretch reflex mechanism (strong lats are required to get the bar moving from the bottom position of the bench press)



This is by no means all you should do to improve your bench, it is simply a different method of training

Brooks D Kubik Dinosaur Training

Lost Secrets of Strength and Development

At sometime or other everyone needs to look back into the past and find out how things were done a long time ago.

Somethings are best left in the past and somethings are best being brought back into the present or the future.

Kettlebells are one of those training devices that have been utilised again after many years in a pile of dust (depending on who you are and where you are from)

Brooks Kubik does exactly that with Dinosaur Training

Who is Brooks D Kubik?

Brooks is a Lawyer (about 50 yrs age now)and what many may call an Oldtime Strongman.
Brooks has trained for somewhere in the region of 35 years so he know a thing or two and considers training to be an art form (not a science). He is around 5 9" tall and weighs around 230lb's, a former high school wrestler and is into FUNCTIONAL strength big time. Hence, the reason he wrote the book - Dinosaur Training.

What is Dinosaur Training?

Dinosaur Training is more of a philosophy than any one particular bodybuilding/strength training routine. If you include heavy barbells, heavy sandbags, thick bars and sledgehammers in your training minus periodization and don't train in a chrome and fern gym with a $100 per month subscription where you can watch MTV and have a nail massage whilst sipping babycham (aerobic/prissy/fancy) then you won't be far off with what is known as Dino training.

What would a Dinosaur Training Session look like?

Day One

Squat 4 x 5
Standing Press 4 x 5
Bent over Barbell Row 4 x 5
Farmer Walk (1 trip)
Bent leg sit ups 2 x 8-15
Neck, biceps and triceps work to finish

Day 2

Bent leg deadlift, Power Clean or Snatch Pulls 5 x 3
Bench press (barbell or dumbbell) 4 x 5
Sand bag walk (hug bag and walk as far as possible) 1 trip
Side bends with weight 2 x 15
Neck, biceps and triceps work to finish

So that 's it 2 days per week but heavy.

Note: the above is only an example of a dino session. You can add heavy kettlebells, thick bars, wrist rollers, big tyre's to make the routine suit your needs, the list is endless.

Will it work?

That's upto how much you're willing to put into it, but I can say this style of training has worked for me for years and packed plenty of beef and strength onto my frame.

Give it a try and don't forget elaborate scientific training doesn't always work better than something that is just plain and simple.

York barbell training courses work well and are pretty much dinosaur training in some form or other

Check out more about Brooks Kubik

Wendler 5/3/1 Training

Wendler 5/3/1 Training

In the words of Jim Wendler the 5/3/1 training system is the 'Simplest Most Effective way to Increase Raw Strength'

So, what is Wendler 5/3/1 training?

In a nutshell 5/3/1 focuses on the big lifting movements (compound movements) squats, deadlifts, overhead pressing, bench press etc

The key factor with Jim Wendler's 5 3 1 method is that you need to start too light! I'll say that again. Too Light

Where as many programs get you busting your ball sack from the beginning, this is different.

The program,

Week 1 is 3 sets of 5 reps

Week 2 is 3 sets of 3 reps

Week 3 is 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1)

Week 4 begins again with 3 x 5

All weight lifted is calculated and follows a method (check out the calculator below)


Wendler 5/3/1 Calculator

Jim Wendler 5/3/1 Logbook Calculator


Bodybuilding Routines

Ultimate Workout Program Resource

Ultimate Workout Program Resource

Awesome resource from Bodybuilding.net

Training Methods

Needsize's 5x5 http://www.xtrememass.com/forum/showthread.php?t=159

Split 2x day training . http://forums.1fast400.com/?showtopic=11847&hl=

Fox Sets http://www.anabolicminds.com/forum/s...ead.php?t=1048

3x3 Training http://www.anabolicminds.com/forum/showthread.php?t=867
Max-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Basic Splits:
http://forum.bodybuilding.com/showth...hreadid=143006

Conjugate splits/high frequency training:
http://forum.bodybuilding.com/showth...hreadid=289834

HST (Hypertrophy Specific Training):
www.hypertrophy-specific.com
http://forum.bodybuilding.com/showth...hreadid=280813
http://www.anabolicminds.com/forum/s...ead.php?t=1165

HIT (High Intensity Training):
http://www.muscletalk.co.uk/article-hit-training.asp
http://www.naturalstrength.com/resea...?ArticleID=207

Dogg Crapp Training (DC):
http://www.xtrememass.com/forum/showthread.php?t=2
http://intensemuscle.com/showthread.php?t=4944

Extreme Stretching (to go along with DC):
http://www.abcbodybuilding.com/magaz...stretching.htm
http://forum.bodybuilding.com/showth...89#post2046389

Dual Factor Hypertrophy Training (DFHT)
DFHT is another workout program that resembles HST
http://www.gettingripped.com/dfht.doc
http://forum.mesomorphosis.com/showthread.php?t=682

Westside Training:
www.westside-barbell.com
www.elitefts.com
http://www.ironaddicts.com/articles/westsidemod.htm

What is Westside Training a.k.a. WSB? http://www.xtrememass.com/forum/showthread.php?t=160
WSB for Athletes http://www.xtrememass.com/forum/showthread.php?t=370
Westside Training http://www.anabolicminds.com/forum/showthread.php?t=822

German Volume Training (GVT)
German Volume Training (GVT) http://www.anabolicminds.com/forum/showthread.php?t=659
http://www.strengthcats.com/CP-GVT.html
http://www.bodybuilding.com/fun/luis13.htm

Advanced German Volume Training (AVGT)
http://www.t-nation.com/readTopic.do?id=658759
/training/agvt-760.html

Tri Phase Progressive Training (TP PT):
http://www.mindandmuscle.net/content/page-249.html

Abbreviated Training:
www.hardgainer.com
http://www.bodybuilding.com/fun/shannon13.htm

Russian Training
http://forum.bodybuilding.com/showth...hreadid=305786
http://forum.bodybuilding.com/showth...threadid=74669

Bulgarian Training
http://www.tc.umn.edu/~keen0018/bulgar.htm
http://www.fortifiediron.net/invisio...hp/t13253.html

Pendulum Training
http://www.t-nation.com/findArticle....ticle=296pend2
Undulated Periodization - Variable Repitition Training
http://www.bodybuilding.com/fun/alwyn3.htm

Ian's Top 10 Mass Makers
http://www.t-nation.com/readTopic.do?id=483907

Shoulders Overhaul
http://www.t-nation.com/readTopic.do?id=469072

Triple Threat
http://www.t-nation.com/readTopic.do?id=459221

Optimized Volume Training OVT
http://www.t-nation.com/readTopic.do?id=459276


Exercise Pictures and Videos
Links prepared by Spatts
General Directory I http://www.exrx.net/Lists/Directory.html
General Directory II http://www.bsu.edu/webapps/strengthlab/Home.htm
Olympic Lifts http://strengthtraining.asimba.com/f...le_group68.htm
General, Powerlifting, Olympic Lifting, Agility, Plyos, Etc... http://138.9.1.58/athleticperformance/exercise videos/Exercise Description Menu.htm
Squat, Bench, and Deadlift Assistance Moves http://www.joeskopec.com/assist.html
Common Postural Deficiencies - http://www.exrx.net/ExInfo.html
http://www.exrx.net/ExInfo/Posture.html#anchor3102554
From Slayer, Muscle Clips, Time for a change
http://forums.1fast400.com/?showtopic=9986&hl=videos

Bodybuilding Workout Split Routine

Bodybuilding Workout Split Routine

Sample Split Routine For Body Builders

Demonstrating a simple routine split for bodybuilding with Intensity indicators (A,B, or C)

A - 10 reps 4-8 sets (2-3 mins between sets)
B - 5-6 reps 3-4 sets (Explosive + 5 mins rest between sets)
C - Once giant set performed back to back 10-15-30's(example) with 3-4 exercises

In terms of plyos' - these can be done onto boxes (as is Westside style) if you're over 100kg body weight or if the intensity dictates then on grass or soft surface as bounding.

General bodybuilding moves are to be used for each body part.

Example - various bench presses for chest, military press for shoulders, standing barbell curls for arms along with tricep pressdown.

Nothing fancy and no sculpting exercises. This is for adding mass and getting in shape

Week 1

Monday - Arms/Abs/Plyometrics/Aerobics (BCAC)

Tuesday - Chest/Back/Legs (AAB)

Wednesday - Shoulders/Arms/Abs/Plyometrics (CABB)

Thursday - Chest/Back/Aerobics (ABB)

Friday - Arms/Legs/Abs/Plyometrics (ABBC)

Saturday - Chest /Shoulder/Back

Sunday - Full Rest

Week 2

Monday - Arms/Legs/Abs/Plyometrics (BAAA)

Tuesday - Chest/Shoulder/Back (BBC)

Wednesday - Legs/Abs/Plyometrics (AAB)

Thursday - Shoulder/Arms/Aerobics (BBB)

Friday - Chest/Legs/Abs/Plyometrics (CBBC)

Saturday - Shoulder/Back/Aerobics (ACC)

Sunday - Rest

Body building Workout Split Routine

How To Build Big Biceps

How To Build Big Biceps

A question with many answers!

Everybody who's into bodybuilding wants big guns

I see far too many people in gyms training arms only, spending all their time hitting the biceps and triceps from every angle possible and consequently overtraining. Not only this they are the type of people who hardly ever train their legs properly.

If you are this type of person and you want bigger biceps then take note!

The truth is that the arms get trained through just about every other exercise you perform in your bodybuilding routine.

Think, bent row or any other row for that matter. In fact all pulling exercise to some extent or other involve the biceps.

Firstly, it was Charles Poliquin who noted that to add roughly 1 inch to your arm you need to add about 15lbs of muscle mass to your frame!

Yes that's 15lb's

So, this is where you must work from... adding more mass to your frame. A good reference point to start at with this is the milk and squatting program

The 20 rep squat program when done properly with focus will add plenty of muscle to your frame.

In addition to this it is imperative to train your biceps and triceps with focus to push your arm girth to new limits.

Check out this program for bicep building from Charles Poliquin here

One arm Scott Zottman curls 5 x 4-6 on a 41X0 tempo

One arm Standing dumbbell presses 5 x 4-6 on a 40X0 tempo

Incline Off set Dumbbell curls 4 x 7-9 on a 40X0 tempo

V bars dips 4 x 7-9 on a 32X0 tempo

To be quite frank, you must take heed of this lesson.... to develop large upper arms don't always go to the heart of what you think is required as the answer is often hiding somewhere else.

To finish, don't forget to rotate your training methods every 3-4 weeks so not toget stale!

Here's to HUGE BICEPS

Escalating Density Training EDT

Escalating Density Training EDT

Hands down the best bodybuilding method I have used to pack on dense solid muscle. With some of the following benefits and facts........

Get your Hands on Escalating Density Training NOW


EDT is awesome

EDT stands out against almost every other program - here's a dirty little secret in the training world...the standard "3 sets of 10 reps" approach really just ISN'T that effective!

Charles Staley

In my seminars, I would say the following things to people and gauge their reactions...

* "Why not do 10 sets of 3 reps instead?"

* "Training doesn't HAVE to HURT in order to be effective."

* "In order to increase muscle mass, you either have to do MORE work in the SAME time period or the same amount work in less time."

* "The basis of EDT is gradually challenging your muscles to do MORE work within a standard time period, literally FORCING them to grow."

* "You don't NEED cardio in order to burn fat. EDT can be used for cardio-free fat loss training and gets you better results than 'normal' fat loss routines."

Transform your training and build a body to be proud of with EDT


Get your Hands on Escalating Density Training NOW

Here's what an EDT training session looks like

Bodybuilding Split Routines

Bodybuilding Routine - Split Routines

What is a Split Routine for Body building?

Due to the muscles of the body requiring recuperation time following a workout to allow repair of the muscle tissues a routine can be split up into body parts to give most recovery time possible between sessions.

Most succesful bodybuilders use a split routine.

It is best for muscle development to allow 48 hours before stressing a muscle group again.

Below is an example of a split routine for bodybuilding. Exact sets and reps are dependant on the trainer in question and should be determined by the athlete.

This is not a definitive split but can be used as a starting point if you're moving over from a full body training system



Monday - Chest/Back
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - off
Thursday - Shoulders
Friday - Legs
Saturday - off
Sunday - off

Bodybuilding Routines

Super Squats Bodybuilding

Super Squats Bodybuilding

In addition 20 reps squats here's a great video from OldtimeStrongman with some old rare photos of Super Strength athletes using the squat to build muscle and strength in the past.

Oldtime Body Building Eugene Sandow

Eugene Sandow Old time Bodybuilding

Awesome footage of Old Time strongman and physical culture superhero - Eugene Sandow.



Check out these Eugene Sandow books at SandowPlus

Eugen Sandow Bent Press

The bent press is the greatest and most classic oldstyle lifts made big by strength legend Eugene Sandow.

Classically it is performed with a barbell but can also be performed with dumbbell or kettlebell.

To execute the bent press, lift the weight with one hand to your shoulder and use leverage to get the weight over your head by slowly "corkscrewing" yourself away from the weight.

Place your feet roughly shoulder width apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side.

On starting the bent press the weight is held in such a fashion so that it's directly over your hip so you can turn into it and lever yourself under the bar and away from the weight.

Once the weight is lever over head stand up erect. Note although this is called a bent press, it is not a press as such more an act of leverage.

10x10 Squats

10x10 Squats

10 sets of 10 squats, is a basic version of the GVT German Volume Training Routine is a very demanding whole body body building routine.

Squats as a full body movement?

Absolutely, squats train your whole body, not just your legs.

The squat brings into play every thing into play from your traps down to your toes.

Many trainers have grown big on just squats.

The 10x10 squat program can be used 2-3 times per week as a standalone routine if you're strapped for time and need to get the most bang for your book with the time you have.

Simply perform 10 sets of 10 reps with 1-2 min rest between sets after warming up sufficeiently.

Don't forget to puke and return at least 2 days later to the squat rack to repeat.

Easy Bodybuilding Routines

Simple Bodybuilding Routines

To get massive gains from a body building routine, it doesn't have to be complex.

The 5x5 system is a fantastic routine for adding mass and bulk whilst vastly increasing strength gains.

This system is an old, proven formula. Here's my take on it

5 reps for 5 sets (rest 1-3 mins)



Monday - Wednesday - Friday or 3 days weekly with a day rest between sessions. Alternate between exercises (1 week you'll squat twice - the following you'll deadlift twice)

1) Barbell Squats (alternate with deadlift)

2) Bench Press (alternate with military press)

3) Barbell Rows or T-Bar Rows (alternate with stiff leg deadlifts)

4) Barbell Curls/Power curls (Alternate with tricep extension)

Finish with ab work (3x20 roman chair and weighted ab curls)

+ 1 routine from the following

Sandbag carry for distance
Rock carry for distance
Farmers walk for distance
Kettlebell/dumbbell swings for time

Top Bodybuilding Websites

Top 10 Bodybuilding Websites

The Top 10 Body Building Websites?

Definitely, these are the Top 10 BB sites that get the most traffic.

1. Bodybuilding.com

2. Getbig.com

3. Bodybuilding4u.com

4. Bodybuilders.com

5. Muscletalk.co.uk

6. Veganbodybuilding.com

7. Anabolic.ca

8. Illpumpyouup

9. GMV Productions

10. Mr Supplement.com.au

Escalating Density Training EDT

Escalating Density Training|EDT Bodybuilding

Charles Staley's invented a bodybuidling protocol called Escalating Density Training (EDT).

The protocol is a very simple one. However, simple does not mean it is easy. Many things look simple on paper but practice is another. This program is fantastic method for building bulk and strength fast.

So what is EDT and how does it work?

Simply put, train and alternate between antagonisitc exercises in a short timed set. Generally this would be 20 minutes long and is called a PR Zone.

2 PR zones are trained per workout.

To select the weight use a load that you can get 10 good form reps with.

As an example you would do 10 reps bicep curl and 10 rep tricep exstension and keep rotating back and forth between the exercises without rest until the you have completed the full 20 minutes.

When form deteriorates it is OK to drop the amount of reps to 8 and 8 then 7 and 7 etc providing you can keep progressing to the end of the set.


Make sure you never work to failure and also keep records of the reps performed as they will be your target to beat in the next workout.

Once you are able to do 20% more repetitionss than your initial EDT training workout, then you can increase the load by 5% and start over again.

Sample Workout Format for EDT:

In the format of a bodybuilding split routine.

* Monday- Lats & Elbow ExtensorsPR Zone 1
* A- Chin Ups
* B- Lying EZ Bar triceps extensions
*
* PR Zone 2
* C- Seated Rows
* D- Reverse grip tricep pushdowns

* Tuesday- Lower Body/TrunkPR Zone 1
* A- Back Extensions
* B- Swiss Ball Crunches
*
* PR Zone 2
* C- Leg Extensions
* D- Leg Curls

* Thursday- Pecs/Elbow FlexorsPR Zone 1
* A- Bench Press
* B- Low Cable Curls
*
* PR Zone 2
* C- Hammer Incline Presses
* D- Preacher Hammer Curls

* Friday- Lower BodyPr Zone 1
* A- Alternating Lunges
* B- Sit Ups
*
* PR Zone 2
* C- Seated Calf Raises
* D- Russian Twists

Escalating Density Training is a simple protocol but will not yield simple results. Give this a try and watch how you grow. Be warned though that this routine will give you major muscle soreness (DOMS)

Power to The People Bodybuilding

Power to The People Bodybuilding

Another interesting bodybuilding/strength routine is that of Pavel Tsatsouline's - Power to the People Program. Also known as PTTP (Strength for Everyone).

Pavel's system is based upon 2 very simple exercises. You could say 1 for the lower body and one for the upper body. But in reality, both the exercises in this routine are somewhat FULLBODY exercises.


What are the exercises used in the Power to The People Program?

2 simple one's -

The Deadlift
The side press.

The set and rep format for this training routine is simple.

2 sets of 5 reps.

First set is 80% 1 REP max then back off set (2nd set) with less weight (approx. 10% less)

The idea is that this routine can be done almost daily to build strength gradually and get into the groove. GTG - grease the groove.

Also, for bodybuilding purposes this routine can be performed for multiple sets
e.g. First set @80% for 5 reps

2nd-3rd-4th-5th....... sets at 10% less until form deteriorates.


Here are some pointers for this style of training.

POWER TO THE PEOPLE! ROUTINES

General Points:
* Never work to failure
* Preferred Exercises: Deadlift (with variations); Side Press (or Floor Press, or Bench Press, or Incline Press); opt. Curl; PTP Variation appeared in an article that used Squat, Deadlift and Bench Press
* Preferred Length of Cycle: 8-12 workouts
* If combining with another routine, e.g. Combat Conditioning or high rep ballistic 1 arm snatches, alternate programs every 2 weeks (i.e. 2 weeks PTP, 2 weeks snatches; back to PTP) even if you don't complete your 8-12 workouts in that time period. Longer cycles will cause you to lose your edge.

Name Purpose Rep Scheme Rest Frequency

PTP Wiry Strength 5, 5 @ 90% of the 1st set 3-5 minutes Up to 5x/week

PTP Variation Wiry Strength 5-4-3-2-1-[opt. 1-2-3-4-5] As reps decrease, increase the weight but not necessarily on every set Rest number of minutes equal to preceding set (i.e. 5 reps/5 minutes rest; 4 reps, 4 minutes rest, etc.) Up to 5x/week

Bear Strength and Bulk PTP, then add: 5 @ 80% of the 1st set [repeat @ 80% until form begins to get shaky] Decrease rest periods so workout can be completed in no more than c.45 minutes 2-4x/week

Bear Variation* Strength and Bulk PTP, then add sets of 1-5, waving up and down around 80% of the 1st set As PTP, but during singles reduce to approximately 30 sec. 2-4x/week

*This is only one possible variation. Rest periods, numbers of sets, reps, etc. can all be varied. The goal is to maximize volume with as little fatigue as possible. Experiment to find what works for you.

German Volume Training

German Volume Training

German Volume Training(GVT) is quite a simple bodybuilding routine for muscle building and strength enhancement.

GVT was brought back into the frame by leading Strength trainer Charles Poliquin

The basics of the GVT program is 10 sets of 10 reps with only 1 minute strict rest time between sets.

Exercises should be limited to compounds and the starting weight should be @ 45-60% of your 1 repetition max

To maximise and make most use of German Volume Training then compound exercises are recommended.

So what is the definition of a compound exercise?

A Compound exercise is a multi-joint movement that works more than one muscle simultaneously. The opposite of isolation exercises.

Generally, all kettlebell training exercises are compound exercises as they involve the large muscle groups all together.

What exercises are most beneficial when doing German Volume Training?

As you should be using compound movements then the following exercises will reap most benefit:

Legs - Squat
Chest - Bench Press
Shoulders - Standing press
Back - Deadlift, bent row

Attention to other areas of the body can be addressed after a GTV workout. i.e. Bicep curls etc last (3x10)

A simple German Volume Training session could be:

Monday
Squat 10x10
Bench Press 10x10

Thursday

Deadlift 10x10
Shoulder Press 10x10

although many strength athletes and bodybuilders peform this routine with a 3 day cycle

Here's some tips from Charles Poliquin:

What are the most important points regarding German Volume
training:
1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, i.e. ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined
starting weight. The load used is submaximal, you do not try to reach failure on all sets,
but only the last three should be hard. Basically you get the training effect from the law
of repeated efforts

Bodybuilding Routines

York Barbell Bodybuilding Routines

York Barbell Bodybuilding Routines

THe York Barbell Company has been around for about 65 years and has provided many a young budding bodybuilder with their first barbell set.

I remember ordering mine and receiving it about 22 years ago.

You know the type with the plastic coated, plaster of paris filled discs.

Happy memories......

I used to have competitions in my bedroom with friends for who could put the most weight overhead. At the time we saw no reason why bench press should be involved. If you could put weight over your head then you were a man!

I also recall the 1960's style workout programs that I received with my York Barbell kit. Lot's of bodybuilder stood around a swimming pool. I could only dream about looking anything like them and follow the programs and hope to get huge!

Here are the York Barbell Programs

York Barbell Course No. 1

(The first of the famous York Barbell Courses designed by Bob Hoffman)

Curls 1 x 6
Overhead Press 1 x 6
Squats 1 x 8-12
Pullovers 1 x 6
Deadlifts 1 x 8-12
Bench Press 1 x 6
Side Bends 1 x 6
Jefferson Lift 1 x 8-12
Calf Raises 1 x 8-12
Shrugs 1 x 6

York Barbell Course No. 2

Reverse Curl 1 x 6
Overhead Press 1 x 6
Squats 1 x 8-12
Deadlift 1 x 8-12
Sit-Ups 1 x 8-12
Bent-Over Rows 1 x 6
Leg Press or Front Squats 1 x 8-12
Goose Step with Barbell (walking in place with barbell on shoulders) 1 x 8-12
Bench Press 1 x 6

York Barbell Course No. 3

One-Arm Jerk with Barbell 1 x 6
One-Arm Snatch with Barbell 1 x 8-12
Bench Press 1 x 6
Squats 1 x 8-12
Overhead Squats 1 x 8-12
High Pull (to belt) 1 x 6
Overhead Press 1 x 6
Two-Arm Snatch 1 x 8-12
Two-Arm Jerk 1 x 6
Cleans 1 x 6

Simplified Barbell Training - York Barbell Course No. 4

Curls 1 x 15
Overhead Press 1 x 15
Rows 1 x 15
Side Bends 1 x 15
Clean & Jerk 1 x 15
High Pulls 1 x 15
Overhead Squats 1 x 15
Snatches 1 x 15
Deadlift 1 x 15
Squats 1 x 15

Super Squats 20 rep routine

Super Squats 20 rep routine

Basics first.

The 20 reps squat routine is hands down about the most basic (yet effective) bodybuilding routine ever.

I am unsure of the exact origins of this bodybuilding routine
but I will explain the routine here.

Simply warm up with a light weight on the squat bar, until your body temperature has risen condsiderably and you have a forehead sweat. Now take a weight you would normally squat for 10 repetitions and do 20 reps instead, taking 3 deep breaths between squats.

This type of squatting is also called breathing squats, which is for the purpose of trying to expand the ribcage.

Now, that's all you need to do - 1 set of 20 reps!

Sounds simple, but is far from it. This is one of the toughest routines there is, because it really takes it out of you and pushes you to the limit.

So, once you've completed this set then take on 3 sets of 12 light weight pullovers. Which is for chest expansion purposes.

Simple add 5lb to the bar every workout.

Drink milk, eat and rest.....GROW!!

Bodybuilding Blog

Bodybuilding Blog

Bodybuilding takes on 2 distinct seperate categories in my mind.

Bodybuilding as a sport (Freakshow) and also Bodybuilding as means to develop the body to perform functional tasks and improve sports prowess.

This blog will address mainly the latter of the above but also touch on the Freakshow side of bodybuilding.

It is certain that a great body can be built using a hybrid method of traditional bodybuilding methods and also new athlete style workouts/training sessions.

I hope you enjoy.