Monday, July 28, 2014

Warming up for the 3-5 Method



Q: I have done the 5x5 workout and that was killer! What I was told was to do 3-4 exercises for large body parts and 1-2 for small. I see there are many different explanations of this 5x5 routine. How do you utilize it?

Recently I did your routine from Bodybuilding.com (the Size and Strength workout), and it was good. I have a question. Doing the third week how do you do the sets? Do you do a warm up and then go right to the weight you can do for 3 reps? 

The last question is where do I go from here? I have all your books in paperback form. I liked doing the Shotgun Method and quite frankly all of the ones I tried I liked. I still have some body fat to get rid of. I want to get to that classic bodybuilder physique, and I feel I am closing in on it with the great info from your books.


My Answer: The thing about warming up is that warm-up sets should activate the nervous system but not tire you out.  A lot of people do warm-up sets like this:

12 to 15 reps with approximately 50% of the starting work weight.

The problem with this type of warm-up is that high reps produce lactic acid, and this lactic acid interferes with nerve function.  This is why you can't keep lifting once you feel the pain of muscle burn.  So if you do high rep warm-ups, then you won't be able to lift quite as much weight in your work sets.

Nevertheless you need a high number of reps to pump blood into your muscles and lubricate your joints.  So instead of doing 2-3 warm-up sets of 12-15 reps, you do several warm-up sets of 1-5 reps.  You would increase the weight from warm-up set to warm-up set, building up to your working weight:

Warm-up set #1: 100 lbs., 5 reps
Warm-up set #2: 120 lbs., 4 reps
Warm-up set #3: 140 lbs., 3 reps
Warm-up set #4: 160 lbs., 2 reps
Warm-up set #5: 180 lbs., 1 rep

Work set #1: 200 lbs., 3 reps


Friday, July 18, 2014

Exercises to Develop Grip Strength



Here are some exercises to develop grip strength. For more forgotten exercises, check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH on Amazon and as an E-book:




Heads up: I'm offering a free report, "Strength and Physique: Bodybuilding Calisthenics."

This report details a workout program based solely on body weight exercises.  I get a lot of questions from people who want to know, "Can you build a muscular physique on just calisthenics?"

Well of course you can!  But not every body weight exercise is going build muscular size. Burpees and mountain climbers are body weight exercises, but they sure as hell don't build muscle.




Bodybuilding Calisthenics is different.  It is about building muscular size solely through body weight training.  Body weight exercises that build muscle are the ones stress the targeted muscles with high mechanical tension but require minimal coordination.  No fancy gymnastics or acrobatic moves.  No plyometrics.  No superfluous movements.  Just single lines of motion that require strength as opposed to skill.

You can receive this free report "Strength and Physique: Bodybuilding Calisthenics" when you purchase the E-book Strength and Physique: High Tension Exercise for Muscular Growth or when you purchase Strength and Physique: The Articles from Lulu.com.

This free report will be offered for a limited time only.

Buy Strength and Physique as an E-book.

Tuesday, July 15, 2014

Dumbbell Circles



Dumbbell lateral circles work all three deltoid heads. Be sure to use a light weight when performing this exercise. For more high tension exercises check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH available on Amazon and as an E-book:






Heads up: I'm offering a free report, "Strength and Physique: Bodybuilding Calisthenics."

This report details a workout program based solely on body weight exercises.  I get a lot of questions from people who want to know, "Can you build a muscular physique on just calisthenics?"

Well of course you can!  But not every body weight exercise is going build muscular size. Burpees and mountain climbers are body weight exercises, but they sure as hell don't build muscle.




Bodybuilding Calisthenics is different.  It is about building muscular size solely through body weight training.  Body weight exercises that build muscle are the ones stress the targeted muscles with high mechanical tension but require minimal coordination.  No fancy gymnastics or acrobatic moves.  No plyometrics.  No superfluous movements.  Just single lines of motion that require strength as opposed to skill.

You can receive this free report "Strength and Physique: Bodybuilding Calisthenics" when you purchase the E-book Strength and Physique: High Tension Exercise for Muscular Growth or when you purchase Strength and Physique: The Articles from Lulu.com.

This free report will be offered for a limited time only.


Buy Strength and Physique as an E-book.

Monday, July 14, 2014

Spider curls



How to perform the spider curl on a regular preacher bench. Simply perform the curls on the vertical side of the bench. Spider curls are a great way to build biceps peak.

For more high tension exercises check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH  available on Amazon and as an E-Book:




Heads up: I'm offering a free report, "Strength and Physique: Bodybuilding Calisthenics."

This report details a workout program based solely on body weight exercises.  I get a lot of questions from people who want to know, "Can you build a muscular physique on just calisthenics?"

Well of course you can!  But not every body weight exercise is going build muscular size. Burpees and mountain climbers are body weight exercises, but they sure as hell don't build muscle.




Bodybuilding Calisthenics is different.  It is about building muscular size solely through body weight training.  Body weight exercises that build muscle are the ones stress the targeted muscles with high mechanical tension but require minimal coordination.  No fancy gymnastics or acrobatic moves.  No plyometrics.  No superfluous movements.  Just single lines of motion that require strength as opposed to skill.

You can receive this free report "Strength and Physique: Bodybuilding Calisthenics" when you purchase the E-book Strength and Physique: High Tension Exercise for Muscular Growth or when you purchase Strength and Physique: The Articles from Lulu.com.

This free report will be offered for a limited time only.


Buy Strength and Physique as an E-book.

Sunday, July 13, 2014

Wall Curls



Here's a forgotten way of doing strict barbell curls. Simply perform barbell curls with your back against the wall and this will minimize any cheating. Wall curls target the biceps much harder.

For more forgotten exercises, check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH on Amazon and as an E-book:





Heads up: I'm offering a free report, "Strength and Physique: Bodybuilding Calisthenics."

This report details a workout program based solely on body weight exercises.  I get a lot of questions from people who want to know, "Can you build a muscular physique on just calisthenics?"

Well of course you can!  But not every body weight exercise is going build muscular size. Burpees and mountain climbers are body weight exercises, but they sure as hell don't build muscle.

 


Bodybuilding Calisthenics is different.  It is about building muscular size solely through body weight training.  Body weight exercises that build muscle are the ones stress the targeted muscles with high mechanical tension but require minimal coordination.  No fancy gymnastics or acrobatic moves.  No plyometrics.  No superfluous movements.  Just single lines of motion that require strength as opposed to skill.

You can receive this free report "Strength and Physique: Bodybuilding Calisthenics" when you purchase the E-book Strength and Physique: High Tension Exercise for Muscular Growth or when you purchase Strength and Physique: The Articles from Lulu.com.

This free report will be offered for a limited time only.

Buy Strength and Physique as an E-book.

Saturday, July 12, 2014

Stiff arm kickbacks for the Lats



The stiff arm kickback is a good finisher exercise for the lats. The movement is similar to a stiff arm pulldown and forces the lats to contract very hard. For more high tension exercises and exercise combinations check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH available on Amazon and as an E-Book:




Heads up: I'm offering a free report, "Strength and Physique: Bodybuilding Calisthenics."

This report details a workout program based solely on body weight exercises.  I get a lot of questions from people who want to know, "Can you build a muscular physique on just calisthenics?"

Well of course you can!  But not every body weight exercise is going build muscular size. Burpees and mountain climbers are body weight exercises, but they sure as hell don't build muscle.

 


Bodybuilding Calisthenics is different.  It is about building muscular size solely through body weight training.  Body weight exercises that build muscle are the ones stress the targeted muscles with high mechanical tension but require minimal coordination.  No fancy gymnastics or acrobatic moves.  No plyometrics.  No superfluous movements.  Just single lines of motion that require strength as opposed to skill.

You can receive this free report "Strength and Physique: Bodybuilding Calisthenics" when you purchase the E-book Strength and Physique: High Tension Exercise for Muscular Growth or when you purchase Strength and Physique: The Articles from Lulu.com.

This free report will be offered for a limited time only.

Buy Strength and Physique as an E-book.

Friday, July 11, 2014

Preacher Curl Step Back



Here's a compound set of preacher curls followed by standing barbell curls. It's a way to extend the time under tension and attack the biceps with 2 different resistance curves. For more high tension exercises and exercise combinations check out STRENGTH AND PHYSIQUE: HIGH TENSION EXERCISES FOR MUSCULAR GROWTH available on Amazon and as an E-Book:



Heads up: I'm offering a free report, "Strength and Physique: Bodybuilding Calisthenics."

This report details a workout program based solely on body weight exercises.  I get a lot of questions from people who want to know, "Can you build a muscular physique on just calisthenics?"

Well of course you can!  But not every body weight exercise is going build muscular size. Burpees and mountain climbers are body weight exercises, but they sure as hell don't build muscle.




Bodybuilding Calisthenics is different.  It is about building muscular size solely through body weight training.  Body weight exercises that build muscle are the ones stress the targeted muscles with high mechanical tension but require minimal coordination.  No fancy gymnastics or acrobatic moves.  No plyometrics.  No superfluous movements.  Just single lines of motion that require strength as opposed to skill.

You can receive this free report "Strength and Physique: Bodybuilding Calisthenics" when you purchase the E-book Strength and Physique: High Tension Exercise for Muscular Growth or when you purchase Strength and Physique: The Articles from Lulu.com.

This free report will be offered for a limited time only.

Buy Strength and Physique as an E-book.