This is the final article of this series demonstrating a complete training phase and the methodology behind it. The three workouts, Anatomy of a Workout Parts 1-3, work synergistically together. I typically will run a phase for 3-4 weeks before moving on to a new phase. This is typically enough time, especially for a well-trained individual, to yield benefits without hitting a plateau. This type of training program should only be implemented if one has a lot of training experience and is looking for new, effective ways to challenge their physique.
The title says it all. If you're looking for a workout to destroy your chest and give you an incredible pump this will do it. This is not for the novice lifter! You will never look at pushups the same after this workout. Focus on your form, squeeze and feel each rep. Don't just throw the weight around.
This is the second ‘anatomy of a workout’ article. This specific workout was developed as part of the same training phase as the first article, so it works synergistically with it (and the article/workout to follow). As with the first article it is based on techniques I’ve discussed previously here on Rx Muscle. This workout utilizes Straight Sets, Supersets, and Tri-circuits.
The workout: Like the first workout, please view this workout as a ‘template.’ Therefore feel free to substitute different exercises depending on what you want to prioritize (ex. Squats, Hack Squats, Split Squats etc. in place of the Leg Press, and a Standing or Seated Calf Raise in place of the Calf press). I have left the chart blank so you can print it out and write in your specific loading and repetitions.
People tend to place a great deal of importance on the aesthetics of a chiseled midsection, but don’t realize how much it impacts (or is impacted) by everything you do. Many movements in the gym, such as squats or overhead presses, provide a challenge for your core, and would be improved by strengthening it.
Much like any other group of muscles, you must work your abs (upper, lower, and obliques) from all angles to get results. As an additional challenge, many of the following exercises can be done with added weight in order to continue to challenge your core. However, I would be cautious when adding weight and truly focus on using proper form as opposed to moving heavy weight when it comes to abs.
This is the first of several ‘anatomy of a workout’ articles I will be presenting. It is based on techniques I’ve discussed previously here on Rx Muscle. I want to explain the ‘WHY’ of the program design because the structure and techniques are utilized for a specific purpose. The techniques incorporated are Straight Sets, Staggered Sets, and Supersets.
The workout: Please note that you can substitute different exercises depending on what you want to prioritize (ex. You may do Low Pulley Rows/Incline Chest Press for the Straight sets, or Reverse Grip Pulldown/ Incline Chest Press, etc.)...
Normally I prefer to work one body part per workout; however, I like to throw in some variety every now and then in order to continue to challenge myself. One of my favorite variations is to superset opposing muscle groups, particularly chest and back. Here is a typical chest/back routine that I like to do as I get closer to hitting the stage, or if I feel that I need to throw in a little variety...
If you are going hard in the gym, you will inevitably suffer from delayed-onset muscle soreness or DOMS. While you might not recognize the clinical name, you may recognize how this condition can affect your life. Consider the following examples:
· Do you struggle to sit or stand from a seated position, following a leg workout?
· Do you find it challenging to reach for a bowl in the upper cabinet after training arms?
· Is your toddler suddenly 30 pounds heavier after a tough back workout?
The IFBB and NPC contest seasons are spooling up for the 2014 season. Many of you are ready to hit the stage hard and are in full contest prep. I understand this completely and am fully aware of where your head is at the moment. What I want to caution you about, before it’s too late, is the post-contest letdown and consequential common contest rebound. Many people think that holidays are the culprit responsible for weight gain. The holiday season can be a part of the typical end of the competition season but keep your eyes open mid-season as well. We can suffer from rebound at any time of the year if we don’t keep our eating habits in check and adjust our training styles immediately post contest.