Weight Lifting Training Ideas
Here is the 2001 workout. I decided to update
my workout section. I have learned many things since the first
workout I posted. Not to say that I was wrong about anything
I wrote, just sometimes the combination of ideas changes the
outcome. So, I will still have the old workout section in place
along with the new one. Try either one and see which one works
better for you. I am also making this section Woman friendly.
I don't want to exclude anyone. This has taken
me about 10+ hours to write. And for all you fuckers out there
that sell this shit "fuck you". I am keeping this
shit real, you punk asses. Helping people is more valuable than
money. This is 29 pages total.
This is going to be more of a book than a section.
I could easily sit here and be a total jerk off like most web
sites and charge money for this, but I am not like that. The
purpose of the Internet to me is to "help people"
and disseminate information for free.
1. Basic Overview
of Bodybuilding and Weight Lifting
2. Training Ideas
Basic Overview of Bodybuilding
and Weight Lifting
Expectations of a bodybuilder (natural) should
be to try to gain muscle mass. I know that sounds simple enough.
But some people do not get it. Most people come into the gym,
throw some weight on the bar and go with it. They come back
week after week, like it is some sort of ego-crazed job and
just go through the motions.
To gain mass, you must take the body to utter
failure. If you don't reach that level of performance, then
you are not training (you are just moving weights around). There
is a clear line between working out and lifting.
Lifting = Going into the gym
and trying to see what you can lift as your max.
Working out = Going to the
gym to build muscle mass (not really building it, but damaging
the muscle to grow more)
Here is a story. Little Jimmy goes to the gym
and does the following:
Jimmy can bench a max weight of 200 pounds.
Jimmy is a moron. Jimmy comes into the gym and piles on 135
and then does 6 reps. Then, Jimmy piles on more weight to 185
pounds and does 4 reps, then the idiot piles on 200 pounds and
does one half-ass rep. Then he goes down in weight to 135 and
does 6 half-ass reps with 135.
Then he struts to the mirror and flexes. Then
he goes to the water fountain and bullshits with his friends
and brags about how much he benches. Then he walks around the
gym looking to see who he is out benching. Then he goes home
showers, puts on a tank top and walks around the mall like he
owns the shit, later to come back the week after the same size
and same strength.
Here is another story. John benches 200 pound.
John has been around the gym and has been trained by someone
who knew what the hell he or she was doing. John benches 135
for 10 reps, then 155 for 8, then 175 for 8, then 185, for 6
and then 185 for 4. Johns is sore as hell after that workout
and goes home and eats. John worked his fucking ass off today.
John goes and fucks Jimmy's bitch. John owns Jimmy's ass.
I know a little graphic in the end, but I am
sure you get my point. Jimmy was going to the gym to satisfy
his ego. John went to the gym to gain weight. That is the difference.
If you are the type who can only go to the gym to see what you
are lifting week after week, then leave my web site now and
go to some other web page. This site is just not for you.
You cannot get stronger, bigger or leaner without
trying to gain muscle mass. That is what it is all about (hokey
pokey my ass). The gym is a tool and it is a very important
tool. It is where you go to stimulate muscle mass. It is not
a place to go and test your strength. It is to build strength.
It is not a place to go to see what you damn
4 rep max is after a set or two. You have to work for the results.Many
beginners cannot understand that if you are training hard, you
will only gain at a maximum of 10-20 pounds of muscle a year.
No amount of creatine, whey or other legal supplements is going
to change that.
Adding 50 pounds on your bench press in 6 weeks
is a load of crap. 20 pounds in that time frame is doable. But,
it is some freaking hard work.Most new trainees quickly find
out that is you don't do the negative (lowering the weight under
control) and use a lot of momentum (pushing the weight up quickly)
will help their endurance and help them lift heavier. But, they
fail to realize that it hurts their workout.
Another trap that beginners get into is the
weight game. Power lifting is a whole different game. Some trainees
lift more each week by letting their form go. Sure they add
more weight to the exercise week after week, but to a point.
Either an injury or just plain all out failure defines this
point. They go to the gym like they are maxing out for a power-lifting
Little more back swing here and a little more
speed in the movement and there they go.Just keep the movement
nice and smooth. It does not have to be super slow. Super slow
training is a quack based way of exercising that makes a lifting
lift the weight so slow you can count to 10 just for the positive
movement. This type of training is really stressful on the joints
and needs to be avoided at all costs.
The typical movement that I recommend is a
smooth 1 second up and 1 second down or at the slowest a 2 up,
2 down. The movement should be smooth like a hydraulic pump.
One should feel the muscle. If you cannot feel soreness, then
probably you are lifting too much weight or are lifting too
fast. The whole point of lifting is to burn the muscles out,
it is not to just move the weight.
Trust me no one cares how much you lift., no
one. And trust me when I say that you can lose that strength
much quicker from an injury than you can from trying to gain
it in the first place. Girls at the gym do not care how much
you lift. So get your mind together to train and not max out.You
can max out every now and then, that is not a bad thing.
Select an exercise and max out with it if you
feel like it. But, try to keep it under control and keep the
reps in the 4 rep range and just speculate what the 1 rep would
have been. 1 rep maxes are infamous for creating injuries. At
least in the 4-rep range you have some leeway. I will still
state, you are in the gym to max out and not to test your damn
Keeping a training log is a good thing to do
to track your strength. By strength gains I mean your "workout
strength". There is a line between what I max and what
I workout with. Once you know what I mean by that the better
for you. For instance, I can bench 130-pound dumbbells for 8
reps, but I only workout with up to 80-pound dumbbells. That
is a 50-pound difference.
Don't ever get this in your mind "you
got to lift heavy to lift heavy". That line is total bullshit.
What I want you to know is "you got to get the muscles
bigger to lift more". That is the only true statement.
Another thing I hear people say and I just want to slap them
silly is the infamous "burnout set" line. There is
no fucking such thing as burnout sets. There are descending
sets and there are sets to failure. There are no burnout sets.
It is like if you are in the gym and lifting
lightweight, you tell everyone that you are doing burnout sets,
because your ego gets in the way. You are actually lifting light,
because you are targeting the muscle. That is what you are doing.Now
just because someone you train with is bigger than you does
not mean they know what the fuck they are doing. And just because
a guy is smaller than you does not mean he does not.
Explore your gym and look around and see who
knows what the fuck they are doing.If a guy has large traps,
go ask him "Yo!!! Bitch how you be getting' dem big ass
traps mutha fucka?" Go and ask them. If you see a new exercise
then ask them what it does and ask them to show you how to perform
it. You got to investigate anything that may help you. I have
noticed that the biggest guys in the gym (not on roids) lift
with a 2/2.
They use little weight and go to complete failure.
Look around and see if I am wrong. Also remember that some of
these people are idiots and are doing bad exercises.Please tell
me that you are not one of these pussy fucks that say the following
"I just want to get toned". What the fuck? Can you
lease define this for me? What the fuck does the word "tone"
mean? Are you saying that you are "flaccid"? Tone
can only be achieved by a proper diet. Shit you can do that
with cans of Slimfast.
Shit if you are not big, then don't puss out
and say that damn tone thing.It is like one is saying "I
could go for the Gold, but the Bronze is real pretty and I like
shinny things like a Raven".Just admit it to yourself that
you want to get muscular. That is all you can ask for. Like
some of these peopole actually think that the mss is going to
pack on so fast, that after one workout they wake up in the
morning with 30" arms."Oh shit damn, I can't fit into
my work clothes, oh shit I can't fit into the Geo anymore, shit
I am screwed and oh shit I can't even wipe my ass now".
Lifting weights will not make you muscle bound.
That is a myth created by the magazine advertisers that were
used in the 50's.They wanted to save on shipping costs and brought
that ugly sore out in the open. I can pull my knee with the
leg straight to my face. Okay, so I guess they are wrong huh?
Weightlifters are more flexible than your average person (I
mean Nintendo playing, Twinkie eating sacks of shit **Oh basic
training, I miss it). You will never get freaky huge, unless
you roid up.
That is a fact. More than likely after a few
years in the gym, you might strive for that (but keep it natural
please).Do not read muscle magazines. The only thing they are
good for is a good show of freaks. They are to display freaks
for your enjoyment. The advertisements are all bullshit, the
women are air brushed, and it is a waste of $5. The training
programs you see are unreal as well. These guys are on massive
amounts of steroids and they can do it, but you may not be able
How did such and such get massive 22"
arms? He stuck a needle in his ass and grew magically.Just like
the Cosmopolitan magazine for women, men's muscle magazines
give you pictures of bodies that you'll never have. That way
they hook you in to buy things that you otherwise wouldn't.
Twiggie, Dorain Yates, basically the same thing, but in different
spectrums.You do not have to have 20" arms to be impressive.
You don't have to weigh in at 250 to impress
me. You just have to look good and that is not very hard to
do. You might think it is, but you also have to adjust your
goals to time. Don't expect to be at 4% BF in a few weeks.But,
you can expect it in a year or two. Don't get into the "I
wish I could look like this person" type of mind frame.
You got the hand you were dealt. You got to play it.
Your mission is to build with what you have.
Make yourself better than the old you. That is the thing to
do.Don't buy into supplement ads. I get a lot of e-mails with
people asking me "Hey Fig on ww.fatloss.com they got a
new product called ----". Look I will be quite frank. 99%
of all supplements are basically the same fucking thing, so
save your fucking money. They can be broken down to the following
Weightloss products = Ephedrine.
That is it. You can buy any weight loss product and that is
the main ingredient. Some may cal it hydroephderine or some
other bullshit, but it is still the same shit damn it. As far
as ephedrine as a fat burner, it works. But, it works very slow.
I read one test way back that said something like pound a month.
So, is it worth the sweating? Not for me.
Protein powders = Whey, egg
or milk protein. They all work the fucking same. You can debate
this shit to the end of time. Please show me one study and I
mean one real study that says otherwise. It is better to just
eat a good diet in the first place.
Super Mass Pills = Creatine.
They have Yohimbie bark and some herbs I have never heard of,
but have creatine. Just buy creatine. Creatine works very well.
Androstenedione = Waste of
money in my honest opinion. The reason why they don't work is
simple. They do not stay in the system long enough to do anything.
Here is some news for you, you already get an increase in testosterone
just by working out and it is a much larger increase than what
Andro can do for you (and it lasts longer and it is free). There
is not one medical journal that shows any improvement in mass
or strength with andro.
HMB = It is supposed to keep
you from losing muscle mass when you diet. It has been shown
to help a little, but it leans out your wallet more.
DHEA = Ummm unless you are
over 35 YOA, you don't need it.
Creatine = It works very
well. Just buy the cheapest.
To read more on supplements, either go to my
main page and link to the supplements section or go to "thepowerstore.com"
and search that site in the article section. This was just a
short overview. I am not busting on the supplements, some work
very well. It is just that there are so many expensive ones
out there that work no better or worse than the generic ones.
I buy my supplements at "thepowerstore.com".
That is the cheapest place to buy them from
(may I add even if you do find a better price, the service may
not be the same than at Dave's Powerstore). I don't get paid
anything to say that, I just like the service.Just face it that
supplements are not going to turn you into a superhero in a
month. The feel of the weight is another topic I would like
to bring up. When you lift the weights you should actually feel
the muscle working. So many people I see are in the gym and
doing side lateral raises completely wrong.
They come into the gym and just swing the
damn 30 pounders up to their sides. They shpuld be using the
10-15 pounders and get the feel of the weight. Generally if
you cannot lift a weight at a 2/2 or pause the weight and hold
it for a few seconds at any part of the range, you are lifting
too much weight. I will continue to pound this fact time and
time again through this while page. You have to remember that
if you are serious about lifting, that you want to take the
roper steps to ensure you can lift as long as you can.
You don't want to blow a joint out and then
suffer from it forever. I see many people that have shoulder
problems. A lot of them brag how much they bench and all that,
but is it worth the joint pain?Why do I workout one bodypart
a only once a week? I know that some that read this page cannot
understand why I only suggest one working out the whole body
once a week. I suggest that, because it is hard for the body
to heal up after a workout. Some people want to work biceps
twice a week.
But, they fail to recognize that they are
already getting two days of biceps training. You work biceps
with back. So if you do two biceps days, that is 3 days of biceps
training. Ouch! The muscles need at least 48 hours to recoup
from the workout. Too much working out can lead to overtraining.
Overtraining sucks. When you are in the overtraining mode you
feel like you have not got enough sleep, you can't get a good
pump in the gym, and you feel like skipping the gym.
So, not only am I saying the feel of the weight,
but the way the body feels. If you feel like you are in overtraining
mode, then take a few days off, get some sleep and eat well.
That usually takes things under wraps. Training the body once
a week will ensure that you keep well away from overtraining.If
you decide to make your own routine, then make sure you jot
it down on a piece of paper and examine it.
Try to make sure that you are not working out
the same bodyparts or supporting muscle groups the day after.
Just like doing back one day and then biceps the next. That
just does not work. You got to think for yourself.Generally
speaking, I organize my workouts as follows: Compound exercises
first, and then concentration exercises last. I want to get
my heavy lifts out of the way and then concentrate on just the
muscle it's self.I am not a big fan of training biceps with
back and triceps with chest.
Those combinations usually defeat the purpose
of one another. I feel I always overtrain the smaller muscle
group. I always get more out of my workouts while leaving the
arms to themselves. You can train chest and biceps and back
and triceps. Because the two compound muscle groups will not
interfere with your workout or recovery. By the time I would
get done with back, my biceps would be totally well done and
I would not even get a pump.Speaking of muscle pumps.
I use the pump in my muscle to tell me when
I am ready to leave the gym. A muscle pump is when the muscle
fill up with blood and feel well larger, cuz it is. Sometimes
after doing a bunch of sets and I am towards the end of my workout,
I start to lift the weights and I feel like I am just going
through the motions. Once you get to this point, your body is
telling you "Yo! Shithead I am ready to leave the gym".
That is when I say, "Yes you are correct Sir". And
I leave the gym.
If you get to the point to where you cannot
maintain a pump and you are just lifting to lift, then it is
a good idea to listen to your body and leave the gym. This also
goes with if you really do not feel like going to the gym that
day, then don't go. Always trust your instincts. Your body can
be your own training calendar. Breathing. When you lift you
just breathe like normal. If you want to complicate it, then
breath in when you are in the negative phase of the lift and
out when you are on the positive stroke of the lift.
Time in between sets is up to you. I usually
add more time in between sets as the weight increases. If you
are lifting light, then 1-2 minutes of rest are fine. If you
are lifting really heavy then 3-4 minutes if long enough. You
do not want to lose your pump and you don't want to lift too
early before the blood can get oxygen to the muscles. So, find
your groove.Your workout should take anywhere from 30 minutes
to 1 hours at the longest. You want to keep the workout as short
Tests have shown a greater increase in human
hormones with a shorter workout verses a longer one. Since I
brought up hormones, I want to make one thing clear. If you
do not workout your legs, then you are not going to reach your
full potential. Working out your legs increases testosterone
levels in the body. You need to squat, do the leg press, or
something. Not to mention that the legs are the largest muscle
group in the body and can burn extra calories to keep you lean.
So, don't forget about your legs. I know some people that say,
"I run for my leg workout".
I say "well that is good, cuz Colonel
Sanders needs some more chicken legs in the fryer biyatch!!!".
Do not cope out. Do them, do something. Heck you don't have
to go full bore or anything. Do a few sets of leg machines or
something.I get questions like this one all the time. "Dear
Fig, I run 3 days a week and I am worried about my legs. I can't
gain mass on them". Sometimes you have to run. If you are
on a track team or in the military you have no choice.
If you can try not to run more than 30 minutes
3 times a week. That is about the max, before your legs will
really start to suffer from the abuse. Just run at a slower
pace if you can, other than that the running will take some
gains away. Which reminds me that some people want to now when
it is best to do cardio. For me, I say if you are going to go
do cardio, to do it after your weight training. The reason why
I say that is that the weightlifting will burn the carbs (sugar
in the muscles) and then the cardio will burn the fat.
Generally it takes at least 20 minutes before
the carbs are burned out of the muscles with cardio. You can
be ahead of the game by burning them in the weight room first.
Not to mention that it would be really hard to lift your heaviest
when you are weak from running. You can run after lifting, but
not vice-versa (well not including squats that would be hard
to do). Just go for the feel if you must on that one. what age
should you start lifting at? I say about 15. Before that age
you can do push ups, sit ups, and pull ups.
Should you wear a weight belt? Studies have
shown they do nothing for the lower back. Sorry but it is true.
I feel that they do help. They may not strengthen the back,
but they do help to keep it straight. I say buy one and use
it when the lifts get really heavy. But, don't be a dope and
use the weight belt for curls or some bullshit like that. Also
knee warps are a good idea if you are squatting heavy.
If you are going to wrap your knees make sure
you wrap them counterclockwise for the right knee and clockwise
for the left knee. This keeps the patella tracking medially.
Wrist straps are good if you have a wrist-related injury (see
injury section below for more info). They are also good for
gripping bars and for pull-ups. Sometimes your grip limits you
from going 100% in a lift. Wrist straps let you go beyond those
Wrist straps are a band of cloth that goes
around your wrists and on the other end of it can be wrapped
around a bar to secure your hand to it. It allows you to grip
a heavy bar and use little force to hold it.Seriously, since
you are down to this point of the page, have you ever seen a
web page that has this much information before? Thanks and keep
reading on. And if you have some good ideas, then post them
in your own page and contribute to the World. We need to clean
up the net.
Reach up in the air and see how high you can
reach, now reach further and now further. You see you just reached
a little bit more each time. That is the same way you got to
think when lifting. Don't go out like a punk bitch. Keep lifting
until you cannot move the weight. I mean move it an inch. I
am talking about partial reps.Size and strength is a big issue
to most. I am going to put this topic to rest once and for all.
You are the one who decides what is best for you.
If you want 6 pack abs, then go for it. If
you just care about strength, then go for the strength. Don't
put yourself in the middle. The middle is a very hard thing
to do and most do not have the knowledge or training to do so.
Generally you need some good genetics or some good training
advice to achieve a good deal of strength and to stay lean at
the same time. It is not impossible, it is just very hard. I
usually suggest that one eats enough to gain 1-5 pounds a month
and when the body fat percentage rises to about 16-18% it is
time to diet those pounds off.
The consequences of doing so are a little
bit of strength loss and if you go down in weight too quickly
muscle loss (try to lose no more than 5-10 pounds a month).
The reason why pro bodybuilders can get lean quickly and without
muscle loss is from a great deal of drugs. Remember nothing
is free. **Read my diet section for more info** If you are overweight
to begin with then it is a good idea to lose the weight first
and then go for building mass. Whenever a person starts to train
for the first time, they can gain muscle mass while on a diet.
Heck, they gain like crazy the first 3 months
and then it tapers off. Which usually confuses most beginners,
because the first gains never come as easily again. Which can
make a beginner feel like they are doing something wrong. Seasoned
lifters have trouble in that area, because their muscles are
conditioned and are peaked out already. So any extra stress
can play with their lifts.Some people say one should lift for
reps when dieting.I say the hell with that and just lift like
normal and try to give your self, extra time off to compensate.
I am not an advocate for very high reps. I
like to keep the reps in the 8-15-rep range. That is the zone
as I like to call it. Higher reps will not give you anymore
definition. Definition is from low levels of body fat and nothing
else. I watch all of these infomercials that claim "do
these crunches and you'll get a 6 pack in weeks". That
is a bunch of bullshit. There is no such thing as "spot
reduction". Spot reduction means that you can do curls
and the fat around the biceps will disappear because of the
work from the biceps.
That will not happen. The body pulls fat from
the whole body at one time. I get e-mails from people who say
"Fig I lost 20 pounds and only a inch on my waist".
Look, lots of the fat on your body is on your legs, back, and
arms. You have to take that into account as well. Sometimes
I get this one "I am the same weight, but my waist is smaller".
That is probably because you gained muscle mass and lost fat
as well.It is a good idea to get your body fat measured regularly.
Your body fat can be measured in a percentage
of your body's composition. You can get your body fat checked
at a doctor's office or at your local gym. You can even buy
body fat calipers to measure your BF%. Now some times the calipers
are wrong. The calipers come with a chart. Sometimes the chart
is designed for normal people who do not workout. So, if can
give you a higher percentage of body fat. But, generally you
can use it as a gauge.
The most accurate way to measure body fat
is a water displacement test. It is very expensive but it is
only off by .1% or so. They do have some Electro gizmos that
measure your BF% by electric current, but I put little faith
in them. 14-16% is normal for males and 16-18% for females.
I know those numbers are way of if you live in America. The
real numbers for Americans are 18-20% for males and 20-22% for
females (those are my estimates). Heck in America you are lean
if you are at 14%. A lot of people think they are at 14% BF
all the damn time.
Here is a quick guesstimate for you to judge
what BF% you are:
20-22% BF = Waist in the 38-42" range
and no abs what so ever.
20-18% BF = Waist in the 36-38" range
and no abs what so ever.
18-16% BF = Waist in the 36-34" range
and you can see some definition of the abs if you have the right
light and shadows. Still have visible love handles.
16-14% BF = Waist in the 35-33" range
and you can see the abs a little better, the top two might be
more visible than the bottom. Still have love handles, but they
are coming off.
14-12% BF = Waist in the 34-32" range
(depending on your frame) you might start to develop some abs
that can be seen all the way in shadows to just the top two,
but no real definition just yet.
12-10% BF = Waist in the 33-32" range
(no more love handles) this is the step right before you break
into a full set of abs. The abs can be seen more readily with
shadows and a lot of flexing. Some veins might appear in the
arms at this point.
10-8% BF = Waist in the 33-30" range you
should start to see the abs at this time, not ripped by no means,
but some good abs. Veins should be seen in the arms with ease.
You should not have to use shadows to see the abs. In a lighted
room, you should see the abs like a wash board.
8-6% BF = Waist 32-29" range you should
be cut and I mean cut. You should be able to see the triceps
by flexing just the biceps. You should have washboard abs by
6-4% BF = Waist 31-28" range you are ready
for a bodybuilding show and should look like a piece of raw
4-2% BF = You are probably dead at this point.
That was my guesstimate and from the last time
I made this chart many bodybuilders have thanked me for posting
it because it is almost dead on. It can be wrong, so don't take
it as fact. That is just a pretty good indicator of where you
might be at. A lot of people think they are at 14% all they
time, just go around and ask.
Remember when dieting that you might lose size
as well as fat. Don't get too accustomed with your arm size.
If you went from 250 to 220 you might lose about 1-2"s
off of your arms. But, they will look bigger and better.And
now on the other side of the spectrum is weight gain. (Read
my weight gain section for more info on the main page). If you
are out to gain weight, then do not gain more than 5 pounds
If you gain weight too quickly, then you might
be putting on muscle at a 50/50 pace (50% fat / 50% muscle)
and when you diet, you might take off more than what you put
on.What what you read. There are a lot of bodybuilding sites
that offer programs from 19-$120. They usually have a guy who
is fat and then they show a lean picture of him all tan and
oiled up. Then the guy will claim he used this new exciting
program. Be aware of one thing. Not all training programs are
If you look closely you can see that the guy
probably had mass to begin with and just took off the fat. So,
if you did his program you might just get leaner and not bigger.
It is really hard to pack on mass without gaining a little fat
in the process. So, just use a little common sense when viewing
these ads.Muscle soreness is caused by lactic acid build up
in the muscles. You cannot feel damage from lifting in the muscles.
Generally after a good workout the muscles will feel pumped
and worked out.
After a day, the muscles will be a little
sore. The second day after is when they usually feel the worst.
After you have trained for a year, the pain from workouts is
not as bad as when you first start. So, give it some time if
you are in pain and just started out. If you are in pain (from
training and not an injury) for more than 3 days, then subtract
some sets from your workout, so you don't over do it the next
Machines vs. Free weights. I am not a big fan
of machines, but they do have their purpose. The main purpose
of them is that they give you different angles to the muscles.
They also allow you to lift with great intensity after you are
exhausted. Some of the machines can make one point of the range
of motion lighter and the other part heavier. This can help
break plateaus. The real down side of machines is the fact that
the bar is stabilized and it keeps the supporting muscle dormant.
That can be a good and bad thing.
If you are hitting free weights it is good.
If you are not however it is a major drawback. But, either way
if you only have a machine then make the best out of it. Try
to make sure that you do the negative part of the lift with
great intensity. That will further your gains.Good days and
bad days. Some times you have a good workout and sometimes a
bad one. There are so many factors that come into play when
working out. The main factor is dehydration.
If you are pumped on creatine and ephedrine
then you are at risk for this. I cannot ell you how many times
I have gone into the gym and I lift a few sets and I just leave
or when I get into the gym after a long lay off and feel very
disappointed in myself. If you come into the gym and you are
really lifting like shit, then leave and come back the next
day. While you are off from the gym, drink extra amounts of
water and then hit the gym with great intensity the next day.
If you take a long lay off, then make sure
you do extra warm up sets. Generally a few extra warm ups sets
will cure you time off. Trust me on that. Medically speaking
you will not lose shit until at least a 14 days from your last
workout. So, most of it is mental. Work through it and push
your punk ass self through the wall. Just remember that not
every day is going to be great. Just at the least do your best.
Training Ideas and Definitions
You just do not go into the gym and do a few
sets and leave. Sometimes you can and sometimes you can't. Sometimes
you need to try different things to stimulate the muscles. If
you just hit the gym with the same workout month after month,
you will find that your strength and gains will suffer from
a lack of working different angles.
Some people just do not understand what I
mean by that. I usually hear "oh so you mean I got to stop
flat benching?" That is not what I mean. I mean you keep
the basic mass exercises like (squats, bench, pull ups), but
you change the way you do them or change the concentration exercises.
"Oh now I know what you mean Fig".
If you go do squats and they just don't do
anything for you anymore, you can try super setting them with
leg extensions or leg curls. There are endless ways to change
up your training. You got to keep it fresh. If you just keep
doing the same thing all the time, the body will just go through
the motions and you'll stay at the same level.
You need to challenge the body. This is more
than you will find in any half-ass rag.
Working two or more muscles at a time. After
you get done with one exercise, you go do another right after.
It can be a supporting muscle or a totally different one.
You can slowly lower the weight for a greater
burn. Use a 2 second negative. Generally people who have a hard
time getting their biceps to hurt never do negatives. This is
the difference between machines and free weights. Free weights
give you the negative full force.
You can break part of the movement down into
halfs. By breaking the movement down in halfs you can work the
strongest and weakest range of the movement. Halfway up or half
way down. Read the "how to get your bench press up section"
for more help on this. In short you bench half way up for 7
reps and then half way down, and then 7 full reps. This helps
to work the weakest ranges in your bench press.
From the middle to top of the range in the
bench press your shoulders and triceps are working to the fullest.
From the bottom to middle of the bench press movement your chest
and lats are working to their fullest. So, you just figure out
where your weakest point is and you work on it. If the lock
out is the weakest then work on that range of the movement.
Run the Racks (up
Use the dumbbells to their full capacity.
You can do DB bench presses or curls it does not matter. You
can do this with bars or anything. You just lift and then lower
the weight or go up in weight without rest. One of my favorite
biceps exercises is to just take a 45-pound bar and do 7 reps
and then add 10 pounds and do 7 and then repeat. When I can't
go higher, I then take off weight all the way down to the bar.
This is also called "stripping". Which is good right
after you get done with your heavy work.
21's are sort of a half rep scheme that one
does for biceps curls. You just do 7 reps half way up and then
down and then 7 full reps until you hit 21 reps.
Dumbbells = Try switching from bar exercises
to dumbbells and feel the difference.
Switch the order of the exercises. Change
your concentration movements from last to first a few times
and give that a whack.
Try stretching the muscles to the max in between
each set for extra stretches.
Try bodyweight exercises over weights and
give it a try.
Try some different machines and give them
a try. Or at the least try them right after your heavy sets
after no rest.
Speed up or slow down in between sets.
Wear a Walkman in the gym and tune out the
yuppie fucks and the soccer moms. Play gangsta rap and piss
them all off. Most of all "keep it real and true to the
Look at pictures of Adam Ramsay, which should
motivate you to lose weight.
Try a little cardio right before your workout
to get a pump ready. About 5 minutes should be enough.
I usually find that working out by myself
helps me focus. You can also focus by closing your eyes and
imagining that you are lifting a great amount of weight. Think
about all the people looking at you in the gym screaming and
do it. Fuck them and fuck what they think. Show them how to
lift with intensity.
Before you lift take a few deep breaths and
say to your self "this ain't nothing but a thing"
and lift the weight. It usually helps if you are trying to out
lift a partner.
Try forced reps. A forced rep is when your
partner spots you and they hold on to the bar and assist you
only when you need it. This tricks your mind out. You never
know when they are helping. So after you are done you ask the
spotter how much they helped you. Sometimes you find out they
Sometimes you get to the point that you have
tried everything and noting helps to gain weight on your exercises.
This is when you say "fuck this shit" and just pile
on the weight. Grad your partner and just do a forced rep exercise
and go for it. Just keep the reps in the possible 4 rep range
and play it safe.
Try squeezing the muscles up and down. I mean
focus on the shit. You may not lift as much, but the results
will help you in the long run lift more.
Try going for the last and I mean last rep.
Once you reach your last rep, just hold the bar and just wait
until you can do another one. Then repeat.
Try working the body one limb at a time. Do
dumbbell curls one at a time. Try benching with one arm at a
time on a bench machine. Give it your all and get creative.
If you have as problem with on compound exercise,
try looking at what the weak link it. Take one hand and feel
what muscles are not doing their part in the lift and strengthen
Try little stops in the range of motion. This
will help you develop control and can help strengthen the muscles.
Sometimes like with preacher curls I don't go all the way down.
I stop about 6 inches from the bottom. That helps greatly. Sometime
I stop in the of the way and just lift till I am in great pain.
Try changing your grip on bar exercises and
mix in up every now and then.
20 Rep Squats. Just warm up and then go to
a weight on the squat that you can normally do for 15 reps and
go for 20 reps.
Try a workout with every set as a different
exercise. Instead of 5 sets of DB curls, do 1 set of preacher
curl, 1 set of concentration curls, 1 set or machine curls,
1 set of reverse curls, and 1 set of cable curls. Try it, it
Is an exercise that uses at least 2 muscle
groups or two major joints of the body. Bench press and squats
are compound exercises, while biceps curls are not.
Are exercises that use only one muscle at a
time and you focus on just that individual muscle.
A split is how you break up your workout into
different workout days for each body part.
Reps are the times you move a weight in one
session. You pick up a bar press it 5 times and that is 5 reps,
it is the number of repetitions you do.
Sets are how many times you stop an exercise
and do it again. Just like I did 5 sets of 10 reps, that means
I did 50 reps. So I stopped and did 10 reps, stopped and did
10 reps five times.
This is the time in between each rep. The tempo
is measured in the positive and negative. So (2/2) would be
2 seconds up and 2 seconds down. . So (2/1) would be 2 seconds
up and 1 second down.
Positive Phase of the lift
This is when the muscles contract and the weight
Negative Phase of the lift
This is when you lower the weight.
The time you rest or relax in between sets.
Usually 1-3 minutes. The faster or less time you take helps
to burn calories.
You combine two or more exercises at a time.
You get done and without rest, do another one.