Basic Training & Bodybuilding Routine
Learn the training strategies and secrets from one of the most
accomplished Canadian champion bodybuilder.
Great abdominals are developed through good diet, lots of cardio
and low fat foods. Oh yeah, did I say "exercise?" Abdominal
training is important if you want to develop the desirable "six
pack look". The old adage, "you are what you eat"
applies more to the stomach area than anywhere on the rest of
the body. Fat cannot be converted to muscle, so pay attention
to what you put in your body. Twinkies, french fries and candy
wind up a extra calories, which gather in your stomach and blow
you up like a balloon! The only counter attack is to just say
"no" to these foods and kick in a minimum of 20 minutes
of cardio 4 times a week to burn the extra wasteful calories.
Train abs 3 times per week, 3 exercises, 3 sets of 30. Crunches,
leg raises and decline sit-ups hit the upper, lower and middle
Feel the Burn!
This is where you separate the men from the boys. If you want
to find out what kind of heart your training partner has, this
is the body part where you can show no mercy and sink training
partners . Must be resistant to cruise control and friendship.
You must be able to find the killer instinct that lies deep inside
between your heart and mind. The need to block out your surroundings
and break through pain barriers is essential when caught in a
war with the right training partner. In a word, squats! The number
one heartbreaker for the meek bodybuilder who lacks drive!
Basics are: squats, leg press, leg extensions and leg curls.
Mentally, legs are a body part you must get up for and rise to
the occasion! Challenge your will to be invincible, this is half
of your body you are training remember, if it doesn't kill you,
it will make you Better!
Hardcore back training is where the real war is fought! The battle
begins with heavy basic movements that are taxing on the body
and brutal to the brain. Be careful what you eat
before the workout because if you're training with the right amount
of intensity and weight it could wind up on the gym floor! Again,
stay with the basic compound movements:
bent over rows, seated rows, pull downs, deadlifts, dumbbell rows
and pull ups.
There's no need to get fancy. The basics are the foundation before
you begin to rip it up for competition. The great one's in bodybuilding
set themselves apart with their back development. Haney, Yates
and Coleman exemplify tremendous back development. The one common
thread is heavy everything. When training with a partner my mind
set becomes that of a warrior, "kill or be killed!"
Big round deltoids definitely set off symmetry on your entire
physique! Blow them up with visions of hitting hardcore most muscular
shots on stage in front of thousands of screaming fans. If you
can see it, you can be it! Load up the military press with plates
to be moved from top to bottom with a force stronger than the
explosion of a thoroughbred horse out the gate. Blast the side
delts with full complete reps to put the caps on the sides of
your shoulders. Do not neglect your rear delts, burn them up with
bent over reardelt movements standing or seated, finish off your
shoulder training with heavy barbell shrugs and switch back and
forth with heavy upright rows for your trap development. The cornerstone
of great shoulders is having tremendous traps that jump off your
shoulders like two mountain peaks ready to blow their tops!
Every bodybuilder in the history of bodybuilding knows that a
great physique is built from the ground up. Starting point, calves.
Big diamond shaped calves are what we as bodybuilders crave and
through this craving we begin to carve! Carving out the calves
through toe presses, seated calf raises, standing raises, and
donkey raises help shape and create our own diamond shaped calves
to compete with the genetic freaks that are born with a head start.
Train calves 3 times per week, 2 different exercises switching
back and forth between heavy sets with low reps and medium heavy
sets with high reps. Always go for the burn and stretch in-between
sets for maximum growth!
The key to building massive pecs will always be related to how
much weight you're tossing around in the gym! You play with little
weights, you wind up with little pecs it's that simple. Basic
chest training for mass: Three exercises, Four sets, Eight reps.
This is my golden rule of thumb when packing on MASS! Keep it
Basic and Simple. Pyramid the weight up to your MAX SET. Begin
by stretching the pecs out with some easy shoulder rotations and
pectoral movements without weight resistance. When thoroughly
warmed up, began your first lift with a set of 15 reps to get
the flow of blood into the chest. Basic lifts would include Bench,
Incline, Fly and Dips. I like to use a mix of Barbell and Dumbbell
in my workouts for greater variation in working the muscle from
different angles. When training Chest you must think Big, Strong
and Massive, see yourself pushing the
weight through the range of motion to the finish position. Visualize
complete Reps and Full Range of motion to guide you through your
work out. The important key to strong and massive pecs is to consume
large amounts of calories throughout the day; Size and Strength
go hand in hand. Push yourself, set goals and challenge others
to keep it interesting and watch your pecs grow in front of your
Always be sure to warm up and stretch thoroughly. Drink plenty
of water throughout the day. Take multivitamin and multimineral
supplements each day. Train as if tomorrow may not come, make
every workout, set and rep count! Visualize your goals and try
each workout to move closer to that goal.
Surround yourself with positive goal oriented people that are
grounded and health conscious. Read the Muscle & Fitness magazines
for the latest info that may be beneficial to your health training.
Visit your local vitamin store and get informed on supplementation
to help restore lost nutrients through training and perspiration.
Never use phrases like "I can't" "It's too hard"
"It's too heavy" "It's my light day" or "Take
it easy." Be hungry for success, when eating think excess.
When training think of being the best!
Basic Training & Bodybuilding Routine
Whether your beginning to train for general fitness or start
up a bodybuilding routine there are a few approaches that may
be of help to your program. I am going to share a few tips that
I follow when I begin my assault to remain one of theworlds best!
Routine # 1: 3 days on 2 days off
- Bent over Barbell Row: 4sets 8-10 reps.
- Seated Close Grip Row: same
- Wide Grip Pull Down: same
- One Arm Dumbbell Row: same Arms:
- Dumbbell Alternate Curls: 4 sets 8-10 reps.
- Straight Barbell Curls: same
- Dumbbell Preacher Curls: same
- Triceps Push Down: 4 sets 10-12 reps
- Lying Triceps Extensions w/ Easy Curl Bar: same
- Bent over Dumbbell Kickbacks: same
- Leg Extentions: 3sets 20 reps
- Squats: 5 sets- 15,12,10,8,6 reps per/set
- Leg Press: 4 sets 15 reps
- Lunges: 3 sets of 15 per/leg
- Standing Calf Raise- 5 sets 12-15 reps
- Seated Calf Raise- same
Chest / Shoulders:
- Dumbbell Incline Press: 5 sets 15,12,10,8,6 reps
- Flat bench Flyes: 4 sets 10-12 reps
- Barbell bench Press: 4 sets 8-10 reps
- Dips: 3 sets 15 reps
- Dumbbell Presses: 4 sets 15,12,10,8 reps
- Side Laterals: 4 sets 10-15 reps
- Bent Over laterals: same
- Shrugs: 4 sets 12 reps
This is an example of just one of my routines, I switch up from
time to time after about a month to keep things fresh but in general
this is a nice routine to build strength and pack on MASS!
Stay tuned, as I will share the next training mix up in the near
future to keep you headed in the right direction!