Weight Lifting Work Chart
My workout is simple and easy
"lift heavy, do not lift long, and get plenty of rest."
First of all I train 1 body part a week. Why not 3 times a week
like all the guys in the *** magazines? Well, this is simple,
all the guys in the *** magazine take steroids. There is not one
pro-body builder who does not take them. This is the truth period.
If you believe that *** is telling the truth that all of his body
builders are natural or at least a few of them; then answer me
this one question- If you are right then why dont we see everyone
in the gym walking around with 20 inch arms and 60 inch chests?
You cannot look me in the eye with a straight face and tell me
that "they train for 8 hours a day and they have rich parents
who buy them all the *** products and they also get to eat and
sleep all day."
of you that believe that bullshit kill your self and save me the
trouble. Now I know you are about to mention drug tests. Well
lets see here, *** runs all of the pro shows, he also sponsors
them, do you think for one minute now that *** is going to bust
his own body builders? Why would anyone want advice from someone
who cant make it as a body builder naturally? Obviously they did
not know how to train right and resorted to steroids. Also what
would happen to the magazine sales if you did not have a huge
guy on the front cover? Do you really think *** is going to bust
someone of his, that has been swearing all this time that they
got all of their size from listening to *** and buying his shitty
products. Besides, there are all sorts of ways to beat drug tests;
anything from taking 4 aspirin to drinking vinegar.
are also guides and products on the market to help you beat them
(Goldenseal). I do not care if you do not believe me when I say
"it takes no talent to get big while on steroids." If
you are on the juice any bullshit workout will do. I would suggest
to anyone to not read any of those stupid workout magazines. But
why? How many ways can *** show you how to curl a damn bar? Almost
every month I see the "Get huge arms in 6 weeks" thing
on the cover and it is always the same workout. The best part
is that one week *** says to go heavy then the next light then
squeeze. These magazine writers are just getting worn out. Just
think, they have to come up with a totally new workout every couple
of months. The best part of that is that the more complicated
the workout, the more they can print, and the more they can sell.
***, now my workout is really short and simple. Since I am a natural
bodybuilder not a used-to-roid-up-now-natural-bodybuilder, I work
my whole body once a week. This gives my body time to repair its
self. You might read in a magazine that states that you should
workout the whole body 3 times or more. This might be true if
you are taking serious drugs. You see, all steroids do for a bodybuilder
is to help the body repair itself, thats it. So do you think that
an individual that is not on anything can do a workout like someone
who is taking drugs? In some rare cases like genetic freaks, they
can workout the entire body more frequently. But for me, once
a week works great. I always get asked this question: "now
if you work out once a week dont you get sore and lose strength
?". Well, as I said earlier I have been getting stronger
and I have not had any increased muscle pain. Below is my workout:
***Before you do anything please stretch
out and get warmed up.***
5 sets of squats 10-8-8-6-4 or light 15-20 reps
for 5 sets (I just saw on the net that someone wrote "Butt
to bench Squats". DO NOT DO "butt to bench squats".
Lets say that you have 315 lbs on the bar and you squat down and
you butt touches the bench. No what is between the weight and
bench? Your SPINE? That is a great way to injure yourself. That
my boy, is why man created the mirror and workout partner.
4 sets leg press 10-8-6-4 (Optional)
3 sets leg extension 10-8-8 (I have learned that
if you relax your legs below the knee while you perform this exercise
it makes this movement work much better.)
3 sets leg curls 10-8-8(I have learned that if
you do not tighten up your calves and lower legs during this execise
it make it work better.)
3 sets Heavy deadlifts 10-8-6 or 3 sets of 10
to 15 reps.
I have been doing a new leg workout. My left
knee has been giving me some problems when I perform leg curls
and leg extensions. So, I took them out of my workout for the
time being. I have been very suprised to find out that on my squats,
I am much stronger now (I added 50 lbs to my squat in 2 months).
All I have been doing is the squats and deadlifts. Less seems
to be better. My knee feels much better now.
SQUATS are a must. If you do not SQUAT you will
look like a dork!!! When you workout hard on your legs your body
releases more testosterone. The more testosterone the more you
will grow. You have to be a complete dumb ass not to work out
your legs. There is no better exercise for legs than the squat!!!
5 sets of
flat bench press 10-8-8-6-4 (Here is how to perform a proper bench
press. First of all keep your butt on the bench. Then select a
proper grip (Put your hands in the center of the bar and slide
them out until your forearms are parallel to the wall. Your grip
should resemble a football goal. I have seen a lot of people put
their hand to close in and all they are doing is close grip tricep
presses. If you have a close grip now. It may take a while for
you to adjust, but in the long run it will benefit you.). Now
make footing is very important. Make sure your feet are on the
ground (this helps to put more balance and power into your lift).
lift the bar off the rack you should tuck your chin into your
neck. When you lift the bar make sure you lift up towards your
head at an incline (this gives you the maximum power. I was taught
that by a power lifting coach. It works very well and I would
keep that a secret if I was you. Also if you are going for your
max you should adjust your normal grip to a slightly closer grip.
About 1/2 an inch in. Here is a very important thing I want you
to remember, never let some one who you do not trust 100% to spot
you!!!! I was about to bench 405 for the second time. So just
to be sure that if I screwed up, I had 3 spotters.
in the middle (Travis) a very knowledgeable bodybuilder who I
trust 110% was the main spotter. The other two were there just
there in case something went wrong. I totally breifed the other
spotters to not touch the bar unless Travis said. Well on the
way down one of the stupid idiots on the side held the bar. Guess
what happened next, the bar came down crooked and it came up equally
crooked. I believe I tore one of my pecs, due to this fucking
idiot's stupidity. I could have repped it out for 4 or more but,
due to this idiot, I had to end my workout, due to a pec injury.
lesson learned never let anyone spot you unless you trust them
100%. I was ready to put the slap down on that mother fucker and
so was Travis!
4 sets incline
press 10-8-8-6 (Keep your butt on the bench. If you raise your
butt off the bench you are doing flat bench presses)
3 sets flyes
10-15 (this is to stretch the chest.)
Here is a
chest exercise that I sometimes use: Cable presses= get to your
cable cross over machine and adjust the cable handles so that
they are at the highest point on the machine. Then grab both handles
so that one is in each hand. Then bend over at the waist and get
into a benching position. Then exercise like you are doing bench
presses. Bring the handles in so that the handles touch (like
doing flyes)Remember go heavy on the bench. How heavy ? Till you
got to have someone help you do 4 reps.
Day 3 =
5 sets shoulder
press 10-8-8-6-4 alternate front & back (make sure that your
back is straight not at an incline. Remember you are doing shoulder
presses not incline bench presses. To avoid inproper form I usually
use the smith machine for this exercise. The shoulder press at
my gym really sucks. I like the smith machine, because I can get
a bench that I can place at a slight recline to keep my back straight.
Some times I do this exercise standing up (standing shoulder press)
3 sets dumdbell
press 10-10-8 (regular , Arnold) O.K.
3 sets lateral
raises 12-12-12 (DO NOT SWING THE WEIGHT UP) a lot of people love
to swing the 30 pound weights up because they want to work their
lower back and legs. If you cannot raise the weight to your side
with out swinging it up and then be able to hold it raised up
for 5 seconds, then it is to heavy. I learned this next tip from
a guy who benches over 600 lbs. When he does these, he does one
arm at a time. I tried it his way and I like it!!!
Heavy Shrugs (at the top of each movement I like to add a shrug.
Why not? For the traps I highly recommend this exercise. I cannot
however recommend up right rows. This is such an un natural movement.
This puts to much stress on the the joints and biceps and not
enough on the traps.
5 sets Triceps
push downs 10-8-8-6-4 (Elbows tucked in. If you find that your
elbows become sore after doing this exercise you should try doing
what my physical therapist recommends. Adjust your thumbs so they
are going over the bar just like your fingers. This helps big
time for me!!!)
4 sets skull
3 sets one
arm triceps extensions 10-10-10 (make sure you go slow on the
negative or you will stress your elbows. A lot of people do not
ever do this exercise. I love to show off with this exercise as
I use 50 lbs or more for reps. Always Pyramid the weight slowly
to avoid hurting your tendons.)
3 sets behind
the back wrist curls 10-10-10 (I was taught this exercise by a
professional arm wrestler who won the Florida championship. To
do this exercise you need to use a weight bench and a straight
bar. Put about 5 pounds on the bar to start. Then back up to the
bar, so that the bar is behind you. Then Grab the bar as if you
were going to curl it behind you. Then keep your back and arms
straight and use your wrists to curl the bar. If you do this exercise
correctly you will get a pump so big that you will feel like Popeye.
The best part of this exercise is that you can train your forearms
real heavy without hurting your wrists.)
tricep exercise that I did once and loved, but you need a work
out partner to do it. Get a towel. Then lay down on your stomach.
Then grab the towel. Then get your partner to sit on your back
and pull the towel as you do tricep extentions. This works very
that I like to do. If your gym has a pull over machine, face the
back of the machine. Then Locate the bar that you hold on to when
doing pull overs. Then do sort of a skull crusher movement with
the bar. This works very very good.
5 sets weighted
pull ups 10-10-10-10-10 (dont rock back and forth) as soon as
you can do all 5 sets of ten then add weight. As far as me doing
pull ups this is what I have been doing currently 10,10,10,7,5.
Since I weight 260 now I can't add weight anymore. If pull ups
are a problem for you I suggest that you do the following. Before
you do anything in the gym. Do one set of pull ups to failure.
Do this every day until you get where you want to be. If you can't
even do one pull up. Do one set of machine pull downs inplace
of pull ups. When I was in High School that is what I did. And
I got real good results. Don't give up on them. Just look at any
gymnasts back. Notice how huge their back is. Their main exercise
is pull ups!
pull ups will help build huge arms too. I like to use wrist straps
when I do my pull ups that way I only concentrate on my back.
Not my grip (I work my grip out on dead lifts and everything else.).
I have a lot of respect for HIT training, so I decided to try
doing their way of doing pull ups. The way that they do them is
slightly different. I tryed it there way and my back cramped up!!!
All you do is go to failure while performing 3 sets. But you do
10 seconds up 20 seconds down. Some people might have to use the
Lat machine, hell I had to after the first set! The muscles were
not burning from the lactic acid, but from being worked.
HIT is O.K.
with me!!! HIT means High Intensity Training, there are many sites
on the web that cover HIT training. Please search around and check
them out! ***Well now I have been training my back with the HIT
workout for 2 weeks (12 Sept 97). I have noticed a serious strength
and endurance gain!!! I am going to keep with it and let you know
how I am doing in 2 more weeks. So far I believe that the reason
you go slower is so that you can stress your fast twitch muscle
fibers more effectively. HIT is a good thing!!! If you look at
my photo at the top of the page. You can see that even in a double
biceps pose. My lats still come out and say "Hi,look at me!".
I believe that pull ups have given me an edge.
5 sets bent
over rows or row machine10-8-8-6-4 (WATCH YOUR BACK on this one!!!
If I had a dollar for everytime I put 200 plus pounds on this
exercise and hurt my back, I would be a rich man. I once saw this
guy doing 315 with this exercise. Well he though he was doing
this exercise. It looked more like he was doing shoulder shrugs.
Oh yeah he impressed me all right, sure. I bet he could not figure
out why I used only half the weight he was using on that exercise
and then I would bench press twice what he was doing.
3 sets one
arm dumbbell rows 10-8-8 (you can also double the weight and use
two hands to do this exercise)
One of my
favorite back exercises is the front lateral pull down. To do
this get in front of the lat pull down machine. Then grab the
bar at a shoulder's length grip. Then pull down with your arms
locked out. Then pull down from the top of the machine all the
way to your waist. Almost like you are doing tricep pull downs,
but your arms are straight. This works very well for stretching
5 sets barbell
curl 10-8-8-8-6 (dont swing the weight up or move your elbows)
I do not recommend cheat curls. I used to do them. That is until
I throw my back out doing them. I used to cheat curl 135 lbs for
30 reps. Sounds impressive huh? Well it doesn't to me anymore.
I only do strict curls. And only strict curls impress me. I don't
care if someone can cheat curl 315 lbs. I am still unimpressed.
I can now
curl 135 lbs for 15 strict form curls (with form just like I am
curling 65 lbs). If you cheat all the time you can never keep
good track of how strong you are getting. Some days you'll swing
it up alot and some days you might swing it less. Some day you
might throw out your back!!! Like I did. And when I did I looked
real strong walking around like the Hunch Back.
3 sets incline
curl 10-8-8 (sometimes I will do 5 sets of this) When you do them
start with both arms curling at the same time. Then when you start
to get tired then alternate the curls.
3 sets preacher
curl 10-10-8 (remember to squeeze through the whole motion. I
see a lot of guys in the guy do this exercise wrong. To do this
exercise correctly make sure that you lower the bar all the way
down until your elbows lock. If you do not lower the bar all the
way down you are defeating the purpose of this exercise. Here
is a trick I do with this exercise to give it all it's got to
offer. On your last reps when you feel that if you go all the
way down and you feel that you can not get it back up again. Go
only half the way down. Then when you feel that you cannot return
the bar from the half way position. Go a quarter of the way down
and so on. This really works great for working the upper range
of the movement.)