Congratulations if you have made on this part of my "Hardcore Bodybuilding" series there. For this article I present the last training. Workout # 6 would be on a Friday, when you are performing the style of workouts to a Monday, Wednesday, Friday. Workouts # 1-3 performed in the first week with # 4-6 in the second week. # 6 repeat the cycle after completion of training.
This is where it gets interesting. Since you've been keeping track of your workouts in a journal or log sheet of some sort, you know exactly what you should use weights for each exercise and how many repetitions you need to get. The aim is to increase the weight, or the repetition of all the exercises. If you hit one of the previous workouts brand fails, then you need to replace it with a new exercise the same muscle group.
For example, if you decline bench press 200 # 's for 8 reps on your last workout, but only adapt or, if you do not agree to your current workout, then you need to drop this exercise for another. Maybe dumbbell chest presses will do for this exercise workouts now flat chest. Please understand, is the goal of making progress every single exercise with each exercise. If you fail to do at a given exercise, then you must replace it with a new exercise for the same body part in the next revolution of workout.
This is where it gets interesting. Since you've been keeping track of your workouts in a journal or log sheet of some sort, you know exactly what you should use weights for each exercise and how many repetitions you need to get. The aim is to increase the weight, or the repetition of all the exercises. If you hit one of the previous workouts brand fails, then you need to replace it with a new exercise the same muscle group.
For example, if you decline bench press 200 # 's for 8 reps on your last workout, but only adapt or, if you do not agree to your current workout, then you need to drop this exercise for another. Maybe dumbbell chest presses will do for this exercise workouts now flat chest. Please understand, is the goal of making progress every single exercise with each exercise. If you fail to do at a given exercise, then you must replace it with a new exercise for the same body part in the next revolution of workout.
With my program there are 6 completely different workouts that do not repeat any exercises. The entire body is divided over 2 days. Over the course of two weeks each body part gets trained directly 3x.
To illustrate, let me get back to our decline bench press. Let's say you decide to decline bench press exercise for chest workout # 1 Run 200 # 's set of 10 reps on your first job after warm ups. Two weeks after this training is when you will perform declines again. Now you need to either increase the weight, maybe to 205 # 's or 210 #' s and get your maximum repetitions, or remain at 200 # 's and get more than 10 reps. Just a note, if you get 10 - 12 reps on each exercise, I would suggest, push the weight 5-10 # 's and working again. This training is # 6:
Barbell curls I like to do this very stabilized than sitting down ... 'Pop' the bells to really emphasize the positive and the negative aspect of the rep, especially on the last few reps ... important, one single static rep after completing your work 3 Perform set
Rope Cable Curls I like to do this lying on my back, where you would usually perform long pulley 'V' bar back rows ... with a rope makes a 'hammer curl' type range of motion ... that's what you do, because we want this primarily for forearms
Hack Squats warm-up, 1 heavy set with 6-10 reps to finish with a slight max effort to 20 reps ... can replace leg press, if need be ... I prefer hacks on leg press, as I feel they are superior by far for quad development
Rather deadlift this "sumo" style, or "semi-sumo" style to more than thigh lower back stress do ... is still a lot of work back, so it's good to do this on a Friday, his is ... Warm up, then 2 max effort sets, one heavy and one a little easier
Calves seated calve raises, emphasis on slow negative, 3 sets total, dropping weight each set and run them back to back
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