Weight Lefting Circuit Training
Circuit training is just like super sets. Except that this was
created by the fitness organizations to free up machines to
allow more members training at one time, to maximize memberships
without expanding the gym. Basically go from one machine to
another like a cow on the pasture and without thinking what
you are doing. Just kidding. Circuit training is more than that.
Usually you do a machine and then go do 5 minutes of cardio
and then go to a machine. This helps you to get cut and strengthens
the heart.
Barbell
A barbell is a long bar. The long bar, the ones that are used
on a bench press usually weigh 45 pounds.
Pyramid
A pyramid is when you start off with a light weight and do a
set, and then you add weight and then do less reps as the weight
gets heavier (It is explain in greater detail in the workout
section down the link). So you would lift something like the
following: 10,8,8,6,4.
Dumbbell
Is a small short weight that is held by one hand at a time.
Anywhere from 1 pound to 200+ pounds (Wow! That is heavy!).
You usually know these as jogging hand weights.
Curl Bar
A curl bar is a bent bar that takes stress off of the wrists.
You can grab it in the center or in the out side of it. It generally
weighs 25 pounds.
Ropes
I
know that you sometimes see a rope attachment in the weight
room. This is for the cable machine. You use it for triceps
pull downs.
Weight Belt
This
is a belt that helps to keep the back straight. It can help
prevent back injuries. A good one is about $20.
Knee Wraps
These
are not ace bandages. These are specifically designed wraps
for the knees. Wrap them so that the patella is forced to the
inside of the knees. They usually run about $20.
Wrist Straps
These
help you hold onto really heavy weights. You just slip them
on your wrist and then wrap the other end around the bar and
hold the wrap from unraveling. As long as you keep it from unraveling,
you got a grip! About $5.
Weight Chalk
This
is a specifically designed powder that comes in a compressed
brick that is real grippy and helps your grip. About $2 a brick.
It is worth it.
List of Exercises Guide:
Sorry no pictures. It would be best that you
buy a good bodybuilding book to show you the proper form. I
like Arnold's Encyclopaedia of Modern Bodybuilding or Gold's
Gym Book. Here is the list of exercises, remember there are
many more! I did not list machine exercises, because they are
all different. So read the directions on the machine.
CHEST
Flat Bench Press
Equipment = Flat bench
How to = Too many people like to use a too
close of a grip, because they feel stronger that way (triceps).
When you grab the bar your forearms should be parallel to the
wall. Then you should lower the weight to your nipples or slightly
lower and then raise it back up. Do not lock your elbows. Always
keep your feet on the floor! Never put your feet on the bench!
I don't care who does it. No one does that in any power-lifting
event. Your feet will help you drive the weight up. When you
lift, drive your feet into the ground. Never arch your back!
That can hurt you!
Incline Bench press
Equipment = Incline Bench Press
How to = I see a lot of people lowering the
weight too low to the chest. You want to lower the weight to
the collarbone and then raise the weight up. This will work
the upper chest greater. Do not lock your elbows. If you don't
have an inline bench, then just use a flat bench and lower the
weight to just below your neck. That works very well.
Flyes
Equipment = Flat bench and dumbbells
How to = Lay down on the flat bench, then lift
the dumbbells above your head. Then lower them with your arms
at a slight angle. Lower the weight until the weight is slightly
lower than your chest. Then repeat.
Dumbbell Pull Overs
Equipment = Dumbbell and a bench
How to = Grab a dumbbell and put it in between
your legs and sit down lengthwise on the bench. Now creep down
so that your butt is about off of the bench. Now creep down
further so that you butt is now on the floor. Now raise you
butt off of the ground, so that you are off of the ground and
that your shoulders are resting on the bench. Now pull the dumbbell
up over your head (you hands should be holding the DB in the
center). This is the beginning of the movement. Now lower the
weight behind your head. Get a good stretch, but don't over
do it. Then bring it back to above your head and repeat.
Cable Flyes
Equipment = Cable cross over machine
How to = Get in the middle of the cable cross
over machine. Put the handles on the high pulley. Now push the
handles like you are doing a fly movement. But when you get
to the center and both hands are about to touch, pull your wrist
out so that you only touch your wrist together. This is a trick
I learned from a huge guy.
Dumbbell Bench Press
Equipment = Dumbbells and a flat bench or incline bench
How to = First I got to tell you how to get
really heavy DBs into position. If you are doing a flat bench
then do this, Stand up and hold the DBs in your hands and stand
right in front of the bench (so that you can sit directly on
the bench). Now swing the DBs so that they are resting on the
front of your thighs. Now squat down and then pull them up on
your chest and then you should be ready for a rep.
For an incline bench with DBs, stand up and
do the same thing so that the DBs are resting on your thighs.
Now sit down on the bench so that the DBs are resting on your
thighs (resting on top). Now with your knees and thighs, kick
up each DB into place (on your chest). You can do one at a time
or both at the same time. Once you get them into position it
is time to lift them. You can either touch the ends at the top
or just go up straight. Generally it is harder to just go up
straight.
LEGS
Squat
Equipment = Squat rack, Smith Machine (knee wraps: optional)
How to (For Free Weight Squats) = Form is a
big thing with this exercise. If you don't do it right, you
can seriously hurt yourself! First of all if you have never
done these before you got to take your time. First of all your
legs may be strong they may be very strong! But is your back
ready for heavy poundage? That's my problem. My legs are strong,
but my lower back is not as strong (I am tall, and tend to lean
over too much. So I am really working on my form right now.).
I don't like bar pads, they make balancing
the bar very difficult. So, what you want to do, is place the
bar slightly lower than your neck. You can adjust the bar even
lower, but if you do you will create stress on your elbow joints.
I try to grasp the bar with the same grip I use for benching.
Now, that you have the bar on your shoulders, you got to get
your footing right. Slightly more than shoulder width is good.
You can even work the outer thighs, by adjusting
you stance closer in. Then you lower yourself. Keep the back
straight! Have someone who is known for doing good form to watch
you. Look up and do not look down! This keeps the back, even
straighter. You only want to lower yourself until your upper
thighs are parallel with the floor. What ever you do, don't
ever put anything under your butt (like a bench, to make sure
you are going low enough!
What happens is your butt hits the bench, a
great shock will go up your spine and hurt you. Which, is called
by most idiots "Butt to Bench Squats". Then you want
to rise back up to the original position. I have bad knees,
so I wrap them. If you have them also, I suggest that you do
too. Just buy a good pair of knee wraps ($20.00). To wrap them,
just start from the bottom of the knee and wrap up.
Don't worry about making a "X" across
the knee. Just a simple wrap will do. Don't wrap them too tight.
Remember they will get tighter when you descend as the knee
bends. Then after your set, you will need to un-wrap them. They
also help to warm up the joint in the process. Some people like
to put a plate under their heels, to take stress of the knees.
I don't recommend that.
I have not heard anything good about doing
that. I always use a weight belt to help protect my back on
these. I hope that you do the same. Also NEVER LOCK YOUR KNEES!!!
That can cause knee problems!How to (Smith Machine Squats) =
This is the machine that attracts the most idiots. Squat the
same as above, but read further! I see too many people hurting
themselves on this machine.
First of all, if your feet are directly under
the bar when you squat, you are hurting your self! Your feet
should be about 1-1 feet in front of you. You should be leaning
back on the bar when you start. But Fig why? Because if your
feet are under the bar, when you lower yourself, your knees
will be past your toes! That is the best way to hurt your self.
I like to place a couple of plates on the floor to mark my feet
positions. Also NEVER LOCK YOUR KNEES! That can cause knee problems!
Dead Lift
Equipment = Barbell
(you can also use a squat box to stand on
and give yourself a greater range of motion if you want. If
you have never done these before, I suggest that you get used
to them first without the box before you start. So you can get
used to the stretching effect of this exercise.).
How to = Stand if front of the bar. Then grad
the bar with a shoulder's width grips. A dead lift grip is different
from any other grip! One hand will have a over hand grip and
one hand will have a under hand grip. This way when you pick
up a real heavy weight, the dead lift grip will help you keep
the bar from twisting. I strongly recommend gloves or chalk
for these. Then you want to squat down close to the bar.
The bar should be close to your shins. Now
straighten out your back and look up. Then lift up with your
legs and keep your back straight. As soon as you are standing
up, then squat back down to the original position. Do not bounce
the weight on the floor. Remember this is a leg exercise and
not a lower back exercise! If you feel strain on you lower back
then, STOP and get someone to help you with your form. I always
use a back belt on this exercise.
Leg Extensions
Equipment = Leg extensions machine
How to = Sit on the machine so that your knees
are at the edge of the seat. Then raise the weight up. Do not
lock your knees! Keep you feet straight. This takes stress off
of the knees. Lower the weight slowly. Never jerk the weight
up!
Leg Curls
Equipment = Leg Curl Machine
How to = Varies on the type of machine! Read
the manufacture's directions or get a trainer to help you. Sorry
no help on this one .
Leg Press
Equipment = Leg Press Machine
How to = Here is another machine that attracts
idiots. A complete idiot will be about 6 feet tall and then
place their feet at the bottom of the sled. Remember never let
your knees go past your toes! The taller you are the higher
you feet must be on the sled! Sit in position and find out where
your feet should be. Use the same width as you would for squats.
Push with your heels and not your toes. If
you push with your toes, you are creating more stress for the
knees. Then lower the weight, as far as you can (without hurting
yourself. This exercise likes to hurt the groin muscle, so make
sure you stretch out well.). Also NEVER LOCK YOUR KNEES! That
can cause knee problems!
Calves on the Smith Machine
Equipment = Smith Machine and Calve box (Some gyms don't have
a calve box, so just use the leg press.)
How to = Just stand on the box with the bar
on your shoulders. Edge your feet to the edge of the box, so
that just the balls of your feet are on it. Make sure your legs
are slightly bent. Then lower and raise yourself up and down.
Do this exercise movement slow, for best results. Don't bounce
up and down. That does nothing.
SHOULDERS
Shoulder Press/Military Press
or Dumbbell Shoulder Press
Equipment = Shoulder Press. Or you can use a flat bench and
dumbbells.
How to = First warm up. Very important when
you work the shoulders. Sit on the bench. Make sure that your
back is straight! So many people lean back, when performing
these. That is cheating! Basically if you lean back you are
doing incline bench presses. Some of the Shoulder presses are
poorly made and you cannot help it.
I would find another way to do them if you
have a poor bench like that. The one at my current gym sucks.
It wobbles and makes you lean back too far.I just use the Smith
machine. I like using the Smith Machine, because I can take
an adjustable bench and adjust it so it is at a slight recline
(a slight recline, will help prevent leaning back). Some people
like to use a close grip on the bar. I don't like close grips
they tend to work the triceps too much.
I recommend the same grip that you use for
the bench press. You do these from the front, just lower the
weight to the collar bone and not any lower than that. So many
people lower the weight too low, on these and create injuries.
I recommend the use of a back belt on these and a spotter. For
DBs just use the same form. Also only lift in front, don't go
behind the neck unless you want a shoulder injury.
Push Press
Equipment = Barbell
How to = Just like a shoulder press, but you
are standing. Grab the bar and reverse curl the bar into position
and lift above just like a shoulder press. You can use your
knees to help you when you get stuck and force out more reps.
Side Lateral Raises
Equipment = Two dumbbells and if you can, stand in front of
a mirror.
How to = If any exercise is done wrong in a
gym, it is this one! I see a lot of people swing the dumbbells
up and then dropping them (don't forget the back swing). I have
only seen one guy do these right, when using 40-pound dumbbells.
That guy was friggin' huge! But I see hundreds of idiots swinging
up 35's and 40's daily.
Now how to do these: First stand up and grab
both dumbbells and keep your back straight. To start off, you
want the dumbbells in front of you by the front of your legs.
Then raise the dumbbells to your sides. At the top when you
can't raise them anymore, then rotate the top of the dumbbell
forward (like you are pouring a pitcher of water). Then lower
the weight to the front of your legs.
Front Raises
Equipment = Two Dumbbells and a mirror
How to = Stand up and hold a DB in each hand.
You can do one at a time to help balance. Now raise the DB up
in front of you (so that the DB bar is up and down parallel
to the wall). Lift it up to about your nose and then lower the
weight. Do not swing the weight or drop it.
BACK/TRAPS
Pull Ups
Equipment = Pull up bar, or you can use a pull down machine.
How to = I have always done these and always
will. Pull-ups are the best back exercise. You can use an under
or over handgrip. I like to use an over hand grip, and do them
to the front. At all costs do not do pull ups behind the neck.
That causes a great amount of stress on the shoulders. Go to
a pull up bar and select a grip. For over handgrips go wider
than shoulder width. For underhand grips, do them shoulder width
or further in. This helps to take stress off of the wrists.
Hold the bar and go down. Don not hang and
place stress on the shoulders. Keep the form tight at the bottom
and go back up. I use lifting straps on these (If you don't
know what lifting straps are, the help you hold heavy amounts
of weight *about $5.00). You can use any size grip on the bar
that you want. Just remember that an inner grip works the inner
part of the back and an outer grip works towards the width of
the lats. Make sure that you go all the way down, with these.
One Arm Dumbbell Rows
Equipment = 1 Dumbbell and a flat bench.
How to = This exercise works one side of the
body at a time. It almost resembles a person starting a lawn
mower. Don't be an idiot, and jerk the weight up! To work the
right side: Put your left knee on the side of the bench. Then
put your left hand on the side of the bench (in front of you).
And then bend over, so it sort of looks like you are crawling
with your left arm and left knee on the bench. Then, with the
right hand grab the weight. Then raise the weight up until it
is at your side. Then lower the weight. You also want to keep
your elbow as close to your body as you can, while performing
this movement.
Bent Over Rows
Equipment = Barbell
How to = Stand in front of the barbell. Then
grab the bar with a shoulder's width grip. You can use an over
hand or under handgrip on this one. Bend over slightly and while
keeping your back straight. Then raise the bar to your belly
button. Try to keep your elbows in. Then lower the weight. I
always use a back belt on these!
Shoulder Shrugs
Equipment = Barbell (Power rack = optional) Dumbbells can be
used also.
How to = I like to use a power rack (a power
rack is a cage that holds the weight so you don't have to pick
it off of the ground). Stand in front of the bar and take a
shoulder's width over handgrip. Then keep your arms straight.
Then just pull up the bar, just using your trapezes muscles.
You want to raise your shoulders up, as far as you can (till
the almost touch your ears). Then lower the weight. I use a
back belt on these. Remember keep your back straight!
The Best Traps Exercise.
(I guess it called "Chicken Wings")
Equipment = Dumbbells about 5-15 pounds until you get strong
How to = Stand up and hold the DBs (one in
each hand). Now bend you elbows to a 45-degree angle. Now to
start the exercise, only raise your elbows up as far as you
can and squeeze the traps at the top. Do not swing, or it will
do nothing. No trap exercise works as well as this does.
BICEPS
Barbell Curls
Equipment = Barbell
How to = Here is another idiot exercise! I
see so many people swinging the weight up and bouncing the weight
off of the front of their legs. I see people performing, half
of the reps. I see people start off cheating on the first rep.
And on and on and on To do these right, just read. Grab a bar
with a shoulder's width grip (under hand). Then keep the back
straight and curl the weight up. Keep your elbows in! Then lower
the weight. DO NOT DROP THE WEIGHT! I WANT YOU TO LOWER THE
WEIGHT!
That helps to stretch out the biceps! Longer
biceps, means bigger biceps! Do not move your elbows when performing
these. If you move your elbows, more than a inch or two, then
you are cheating! Moving the elbows forward will take stress
off of the biceps at the top of the movement. If you cannot
get the biceps to hurt the next day, then raise up and check
your spot fool. Because I bet you are not lowering the bar.
Lower the weight and get a workout and not a curling session.
Dumbbell Curls
Equipment = 2 Dumbbells
How to = Put a dumbbell into each hand. Start
with the dumbbell at your side and have the handle's long side
against your the side of your leg (your thumbs should be pointing
to your legs). The start to curl the weight up. When you get
to about 's of the way up, turn your pinky towards your chest.
Then lower the weight in reverse.
Preacher Curls
Equipment = Preacher curl bench and a curl bar or dumbbell.
How to = I usually use the least amount of
weight on this exercise, than anyone else in the gym. That's
because I do them right! First you want to adjust the bench
to your height. There usually is a height adjustment on the
pad. Just raise it up and down. Your armpits should be resting
on the edge of the bench. You want to adjust the bench so that
you can fully lower the weight, without hitting the rack.
Then you want to grab the curl bar. Then curl
it up. When you get to the top you want to squeeze the biceps.
Then lower the weight fully. The whole point to this exercise
is to stretch the biceps! The more stretch, the more size! When
you feel that you can't possibly do another rep with a full
range of movement, then you want to start doing partial reps,
always keep your feet on the ground! Don't lean back too.
Poor Man's Preacher Curls/One
Arm Concentration Curls
Equipment = Dumbbell or curl bar.
How to = Sit on the bench and if you are using
a DB use one at a time. Hold the DB and then place the elbow
of the arm holding the DB into the inside of the knee of your
leg and then curl up. You ca lean back or forward to stress
different parts of the lift. If you use the bar, just use both
elbows and inside of the knees.
Reverse Curls
Equipment = Curl bar or straight bar.
How to = Follow the same format as regular
barbell curls and just switch your grip. Use an over hand grip.
Make sure that you keep your elbows in!
TRICEPS
Cable Push Downs
Equipment = Cable machine and a "V" handle or straight
bar handle.
How to = Grab the bar with both hands. Use
an over hand grip. But with that grip adjust your grip, so that
your thumbs are over the bar as well (that helps to prevent
tennis elbow). Pull your elbows to your sides. Then straighten
out your back. Then push down to the floor. Do not bend over
to do so!
Then once you push the weight all the way down
to the floor, slowly let the weight return to the original position.
Don't let the tension get loose. Try to leave some tension at
the top, then repeat. You can use ropes, straight bars and all
sorts of attachments. Play around and find the ones you like
the best.
Skull Crushers
Equipment = Bench and a curl bar.
How to = Lie down on the bench (belly up, long
ways) so that your head is leaning off the edge. Then grab the
bar behind you (placed at the edge of the bench towards your
head). Use an overhand grip that is six inches apart in the
center of the bar. Then raise the weight up above your chest.
Now lower the weight, behind your head. Keep your elbows in
the same position (parallel to the wall). And then raise the
weight back up to the starting position (DON"T LOCK YOUR
ELBOWS AT THE TOP. YOU MUST KEEP TENSION AT THE TOP!). Then
repeat.
One Arm Triceps Extensions
Equipment = One Dumbbell
How to = You can sit or stand with this one.
Grab the dumbbell (over handgrip) and raise it above your head.
Then lower the weight behind your head. Keep your upper arm
parallel to the wall. You can use your free hand to spot your
self. Then raise the weight back up. Do not lock your elbows
at the top!
Dips for Chest, Triceps, and
Shoulders
Equipment = Dip bar
How to = If you have elbow or shoulder problems
then don't do these. If you do not know what a dip bar looks
like it is a short parallel bar (two bars side by side). You
place one of your hands on each bar. Then lift yourself up and
lower yourself down. Only go down until your elbows are at a
45-degree angle and then go back up. Your hands should be in
this position (thumbs in towards you). Try to keep the wrists
straight. And for your sake, keep the elbows in!
There that concludes the exercises section.
There are many more exercises so buy a book or e-mail me and
I'll try to get the info to you.
Workout
Hopefully you have read everything and are
not just skimming the link. Because I hate it when I get e-mails
about questions which could have been answered if they have
read the page. This is the second to the last section on this
link and one of the most important ones.
I am not going to re write what I already did
above or re-explain everything. For this workout, you use a
1/1 or a 2/2 rep tempo. Use whatever tempo you feel good with.
Keep the time in between sets to about 1-3 minutes. It is your
choice. I'll add times to it so you can see what I usually do.
I am only going to list one workout here. You
can go back to my page and find many different workouts to do.
This is just a workout that I like while I am writing this.
This is just one of many on the page. So, look around the net,
look at a lot of workouts and find what best suits you.
I like working one body part a week. This allows
me to be fully rested in between my workouts. You can do more
if you want. But, I do not advise it. Workouts do not have to
be done on certain days of the week. I know a lot of guys that
say, "oh Monday is chest day". So, if you cannot workout
on Monday, I guess you just skip it then?
Remember to stretch out and warm up. A warm
up is 2-3 sets of an exercise before you start to lift heavy
or lift a challenging weight. They call it a warm up because
the muscles pump with blood and it feels warm. Just pick a weight
that you ca do easily for about 10-15 reps (with no stress)
and do about 2-3 sets of that easy weight to warm the joints
and muscles up. Contrary to popular belief, warm ups will not
bring you max lift down, they will only bring it up. Some people
don't do warm up because they feel it will suck some strength
out of them. That is total bullshit. It will only help you.
I use pyramids in my workout. Some use 5 sets
of 5 or whatever. Here is a few ways you can pyramid or set
your reps and sets up:
a Pyramid = Basically starting off with a light
weigh and high reps and the further along in the workout you
go, you add weight and do less reps, like this:
100 pounds x 10 reps
110 pounds x 8 reps
120 pounds x 6 reps
130 pounds x 4 reps
It is really easy to figure out. The heavier
you go the less reps and the more weight. Pyramids help you
to warm up as you get heavier in weight, which makes is very
safe to lift. I usually use this for heavy compound movements.
The goal for adding weight to a pyramid is to add weight to
the last two sets of the pyramid when you can do extra reps
in those two sets.
Just like the following:
100 pounds x 10 reps
110 pounds x 8 reps
120 pounds x 6 reps (you get 8 reps today instead of 6 like
last week)
130 pounds x 4 reps (you get 6 reps instead of 4 like last
week)
So this week you do the following:
100 pounds x 10 reps
110 pounds x 8 reps
130 pounds x 6 reps (You add 10 pounds here)
140 pounds x 4 reps (You add 10 pounds here)
Now you are up 10 pounds on your last set.
You don't always have to wait a week to add weight to the next
set. If you feel confident that you can do more weight in good
form, then go for it and just add a little more weight to the
next set. Which the same is true if you don't feel like you
can lift as heavy as last week's workout.
What ever you do, do not be a idiot when pyramiding.
Don't do a pyramid like this and expect results each week:
100 pounds x 6 reps
110 pounds x 4 reps
130 pounds x 3 reps
140 pounds x 1 reps
The reps are too low. That is a pyramid that
you would use to max out with and not one to stimulate muscle.
The reason why I use a 10,8,8,6,4 pyramid is so the body gets
a workout from this. After you workout and use these higher
reps like the 10,8,8,6,4, you can always drop the weights and
go heavy for a max lift. If you rep are always low, then you
cannot do that. It is like down shifting in a car. Get the reps
up and then you can switch to a higher gear. Do not be a fool
and workout with really low reps all the time you will go nowhere.
This is the number 1 reason why people fail in the gym.
b. Set Number of Sets and Reps = Sometimes
people like to use either the same weight or the same amount
of reps. You can bench 100 pounds for 5 sets of 5 reps or 5x5.
The goal there is to add reps to the final set (so you do 6
plus reps on the last set). Once you can get 5x5+1 rep, then
you can add weight and go for 105 pounds for 5x5. It does not
have to be 5x5, it can be 5x8 or (5 sets of 8 reps) whatever.
Generally I use the 5x8 system for biceps and small muscle groups.
You can add a little bit of weight each set. Yes sometimes the
reps will be lower that your target rep, but you just ignore
this.
A set number of sets and reps would look like this:
(this is a 5x10 set up)
100 pounds x 10 reps
100 pounds x 10 reps
100 pounds x 10 reps
100 pounds x 10 reps
100 pounds x 10 reps
They can also vary in reps and weights, so it is sort of a
mini pyramid:
100 pounds x 10 reps
110 pounds x 10 reps
120 pounds x 10 reps
130 pounds x 9 reps
140 pounds x 8 reps
It is up to you how you want to workout. You
make the decisions and through experience you will learn what
works best for you. Either way, make the last two sets to failure.
One question I get a lot is "Do I go to failure on each
set?". If you are pyramiding, then go to failure on the
last two sets, if you are using a set number of sets and reps,
then go to failure each set. That is the key.
How many sets should you do? I say anywhere
from 3-6 sets. I generally round it down to 5 sets for compound
exercises and 3 sets for concentration exercises. Remember you
can do more or less depending on what you are trying to do.
c. 20 Rep Squats = These are really simple.
I use them sometimes and sometimes I don't. These are no better
than any other rep scheme. They do work better for some and
sometimes they do not. 20 rep squats are just that. You do one
set of 20 reps after warm up. Pick a weight that you can squat
for say 15 reps and stand there and get 20 reps, then each week
add weight to the bar and try to get 20 reps.
Now onto another topic. How much weight should
you add week to week to your exercises. Look you first got to
slap your ego back and step back into reality. At best for any
exercise you might add 10 pounds a week at the most and the
normal amount is from "ZERO to FIVE POUNDS". In fact
if you could add just one pound a week on all of your exercises,
you'd be huge in a few years and I am talking about huge. So,
only add what weight you can add and lift it properly.
Generally 10 pounds equals to about 2 reps.
So if you bench 180 for 10 reps and you add 10 pounds to make
it 190, you'll probably only get 8 reps. That is just a guesstimate.
Soon you will figure out by what I mean, because it takes time
to figure this stuff out. So just stick with 5 pounds or less
when you add weight to an exercise.
Along with what I just wrote in the above paragraph
is, "How do you space the sets in a pyramid?" Use
common sense when you train using pyramids. What I do is the
following:
Set #1. 10 reps, I could do 30 reps with this
weight, but I only do 10 reps.
Set #2. 8 reps, I could do 20 reps of this
weight but I don't.
Set #3. 8 Reps, I could do about 10 reps, but
I just do 8.
Set #4. 6 Reps, I lift to failure with a weight
I can only do for 6 reps. Try to get 7+ reps but try to get
at least 6 reps.
Set #5. 4 reps, I try to get 4 reps, because
that is all I can do. Try to get at least 4 reps, if you get
6 reps then next week you can add about 5-10 pounds to this
set.
As long as you are lifting 10,8,8,6,4 pyramid
with each set going up in weight and the last two sets are to
failure, you are lifting correctly.
Remember as a general guide use a pyramid for
your first heavy exercises and then use a set number for your
concentration exercises.
Okay back to the workout it's self. Here it
is and after this I will explain why I did what I did:
Day 1. Chest/Back
Barbell Flat bench or DB bench press 10,8,8,6,4
Incline barbell or incline DB bench press 10,8,8,6
Dumbell Flyes 3x10
Pull ups as many sets as it takes to get 30-50
reps.
Pull downs 3x10-12
Bent over rows 3x10-12
Day 2. Legs/Shoulders
Squats or leg press 10,8,8,6,6 or 20,15,12,10,8
(your choice)
Leg curl machine 5x12
Calf raises (On Smith machine) 5x12-15
DB standing shoulder press 10,10,8,8,6
Side lateral raises 3x10
Front raises 3x10
Chicken wings do these through the whole workout.
Try to get about 10 sets of these in.
Day 3. Off
Day 4. Biceps/Triceps
Standing DB curls 10,10,8,8,6
One arm concentration curls 5x10
Preacher curl with bar 3x10
Triceps cable push downs 5x10
Skull crushers 10,10,8,8,6
One arm triceps extensions 3x10
For Forearms behind the back wrist curls 3x20.
Day 5. Off
Day 6. Off and repeat.
Now you can make your own workout if you don't
like that one. Not to mention there are a lot of different ones
on my site and the whole Internet. Here is a quick and easy
guide to make your own workout.
All you need to do is first break the body
down into muscle groups and then separate those body parts into
days and make sure you add a day off at least every 3 days on
at the least!
Day 1. Chest/Biceps
Day 2. Legs/Triceps
Day 3. Off
Day 4. Back/Shoulders
Day 5. Off
Day 6. Off
I like having at least a two day in a row break
before bench day. If you have a lagging body part it is usually
good to put it the day after, a day off. This will help bring
greater intensity to that body part.
Now just select at least one compound exercise
for each muscle group. Granted there are no compound exercises
for just biceps, triceps, calves, forearms, abs, and traps.
So just pick a good exercise that you can do heavy.
Now follow the guide and read the minimum you
need for each body part. As a minimum you need to do these exercises
for each body part a workout. These are the core exercises for
mass and strength. Then you pick what concentration exercises
you want to do (this is just a simple guide):
Chest =
a. Bench Press (bar or DBs)
b. Incline Press (bar or DBs)
Concentration exercises that you can
add to the chest workout:
(Pick one or two of them)
a. Flyes
b. Pec deck
c. Cable flyes
d. Pull overs
e. Chest machine
Back =
a. Pull ups
b. Cable Pull Downs
c. Bent Over Rows
Concentration exercises for back workout:
(Pick one or two of them)
a. One arm DB Rows
b. Cable Row Machine
c. Back Machine
Legs =
a. Squats
b. Leg Press
c. Deadlifts (also for back too)
d. Smith machine calve raises
Concentration exercises for legs:
(pick one or two of them)
a. Leg curls
b. Leg extensions
c. Misc Leg machines
d. Hack squat machine
Shoulders =
a. Shoulder Press/Military Press
b. Side lateral raises
c. Front DB raises
Misc shoulder exercises:
(Pick one or two of them)
a. Arnold press
b. Shoulder machines
c. Smith machine shoulder presses
d. Cable cross overs
Biceps =
a. Barbell curls
b. Dumbbell curls
c. Preacher curls
Concentration exercises for biceps:
(Pick one or two of them)
a. One arm concentration curls
b. Reverse curls
c. Cable curls
Heavy exercises for Triceps =
a. Push downs
b. Skull crushers
c. French presses
Concentration exercises for Triceps:
(Pick one or two of them)
a. One arm triceps extensions
b. Close grip bench press
c. Dips
d. Bench dips
e. One arm cable pull downs
f. Behind the head cable pulls
g. Reverse grip cable push downs
Forearms =
a. Behind the back wrist curls with bar
b. Wrist curls with bar on bench
Traps =
a. Shrugs
b. Chicken wings
Calves =
a. Smith machine calve raises
b. Calve machine
Remember there are hundreds of different exercises
out there. So buy a book. Go to amazon.com and buy a workout
book with illustrations of different exercises. You have to
do it.
Now you can mix and match the exercises it
does not matter. Some of the main mass builders are mixed in
with the concentration exercises. This is to just get you going.
Once you decide what exercises that you want to do, you just
plug them into your workout schedule. Your workout schedule
is called a split. Like I said before I like to only workout
the whole body once a week. Here are a few simple splits:
Day 1 = Chest
Day 2 = Legs
Day 3 = Back
Day 4 = Off
Day 5 = Shoulders
Day 6 = Arms
Day 7 = Off
Day 1 = Chest/Legs
Day 2 = Off
Day 3 = Shoulders
Day 4 = Off
Day 5 = Biceps/Triceps
Day 6 = Back
Day 7 = Off
Day 1 = Back/Biceps
Day 2 = Chest/Triceps
Day 3 = Off
Day 4 = Legs
Day 5 = Off
Day 6 = Shoulders
Day 7 = Off
The possibilities are endless. Make your own
program and give it a try.
There this is the end of the workout section.
Remember to read the section if you have questions and then
e-mail me.
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