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Once again, I plan to bore you with sort-of science and real-world experience.. I mean, 14 years I should know some thing by now..
Training Routines:
"What's your chest workout look like?" "What do you do for arms?" These are two of the many phrases I despise as far as bodybuilding go.. It seems that when those questions are asked, the main focus is on those body parts.. Unlike the average weekend warrior, I strive to build a complete, symetric physique.. Others may not want to build a degree of muscle that might seem "freaky" to some, but that's what makes us all different..
Many times, you'll hear someone talk about their routine, some high-tech, pro-endorsed muscle volumizing prioritizing pyramid concentration sets.. For the most part, routines that the "pros" write for mags are not so.. I've met a couple pros who have mentioned that either they give an idea, or they just take pics, and someone throws together a set/rep scheme that newbies take for gospel.. That happens to be one of many a mistake when in search for the perfect routine for you, not for a high caliber athlete..
Mimic the Pros!
Trust me, that 12 week Arm Blasting routine that shows Victor Martinez doing all these curls and dumbell work, it may not work for you.. I get plenty of emails, and knuckleheads at my gym asking me if I do the routines from Arnold's book..
It's cute when they profess their loyal fan love for the guy, but he's old, his training techniques may work, but they are dated.. I'm a big fan of the old-school, but basic movements beat out anything Weider wants to put in a shiny package and name after himself.. Get out of thinking that Arnold's routine will make you huge in a month! Stop asking Shawn Ray to share his chest program! I understand if you're a genetic anomaly, and you can get your hands on anabolics, but try thinking about your body, not theirs.. 9 out of 10, their routine is made for THEM!
More is better! Right?
Not really.. Overtraining is a grim reality that many of us have had to deal with, or are going to deal with real soon.. I'm sure you've seen them: tall, skinny, Abercrombe tank top they swiped from their girlfriend's drawer to look like they lift, suffering from ILS.. They curl 25lbs and scream like they got a minivan in their grip.. Pathetic! Even worse, they do no less than 20 sets for everything, and wonder why they won't grow and I'm 100lbs heavier.. When creating a goal and routine, start at a low to moderate set amount, and reps shouldn't be any higher than 15 reps, depending on what bodypart due to fast/slow twitch fibers..
Real men Max Out! NOT!
Unless you're a prize-winning powerlifter, this isn't wise.. Most powerlifters don't even max on a regular workout, they go thru enough damage so they don't have to.. Besides, they wear protective gear when moving insane pounds.. Remember those skinny guys? Ever see one bench 275 with their back arched like the Mcdonald's symbol? Ego-lifting is not a sport! Even with my modest bench of 335lbs, I don't touch that weight but once every other month, just to keep that aspect of my functional strength up.. Real men stimulate the muscle, not destroy it.. If you can't handle the weight, work up to it.. You'll get to that point eventually, with working limbs..
Mimic your buddies, even though they're small!
Yeah, it's cool to lift with a partner, but that could hold you back as well.. I try to get someone either as strong, or stronger than me.. This way, I can push myself, and they can get the weight off me if I can't.. Once again, those small guys are aimlessly wandering the gym, carrying Arnold's book, wondering why their biceps are still 12".. Get a feel for your own body's response to stimulus, then craft your routine around those movements..
Simple, easy, and effective!
For the most part, basic compound exercises should be the foundation of everyone's routine.. These movements put all-over mass, and functional strength on you like no other.. These movements are
- Squats
- Deadlifts
- Flat benchpress
- Military Press
- Pull-ups
These movements are guaranteed to add solid beef to your frame, providing your diet and rest is on point.. Here's an old idea of my routine when I started out.. Keep in mind, I started out powerlifting, this helped me with my functional strength today, so seeing me curl 90lb dumbells for reps shouldn't shock you..
Squat- 5 sets 8-10 reps
Pull-ups- 5 sets to failure
Flat benchpress- 5 sets 8-10 reps
Barbell rows- 5 sets 8-10 reps
That was one days work, I started out only lifting twice a week due to the weight used, and my partner at the time was a powerlifter who is still well over 260lbs, same age as me..
Basically, I just wrote this to show some mistakes that I see made when thinking of routines.. It's all trial and error, everyone is different, and with alittle patience and hard work, you'll get into a groove and growth will come.. And please don't ask what my arm routine is!!
_________________
Training Routines:
"What's your chest workout look like?" "What do you do for arms?" These are two of the many phrases I despise as far as bodybuilding go.. It seems that when those questions are asked, the main focus is on those body parts.. Unlike the average weekend warrior, I strive to build a complete, symetric physique.. Others may not want to build a degree of muscle that might seem "freaky" to some, but that's what makes us all different..
Many times, you'll hear someone talk about their routine, some high-tech, pro-endorsed muscle volumizing prioritizing pyramid concentration sets.. For the most part, routines that the "pros" write for mags are not so.. I've met a couple pros who have mentioned that either they give an idea, or they just take pics, and someone throws together a set/rep scheme that newbies take for gospel.. That happens to be one of many a mistake when in search for the perfect routine for you, not for a high caliber athlete..
Mimic the Pros!
Trust me, that 12 week Arm Blasting routine that shows Victor Martinez doing all these curls and dumbell work, it may not work for you.. I get plenty of emails, and knuckleheads at my gym asking me if I do the routines from Arnold's book..
It's cute when they profess their loyal fan love for the guy, but he's old, his training techniques may work, but they are dated.. I'm a big fan of the old-school, but basic movements beat out anything Weider wants to put in a shiny package and name after himself.. Get out of thinking that Arnold's routine will make you huge in a month! Stop asking Shawn Ray to share his chest program! I understand if you're a genetic anomaly, and you can get your hands on anabolics, but try thinking about your body, not theirs.. 9 out of 10, their routine is made for THEM!
More is better! Right?
Not really.. Overtraining is a grim reality that many of us have had to deal with, or are going to deal with real soon.. I'm sure you've seen them: tall, skinny, Abercrombe tank top they swiped from their girlfriend's drawer to look like they lift, suffering from ILS.. They curl 25lbs and scream like they got a minivan in their grip.. Pathetic! Even worse, they do no less than 20 sets for everything, and wonder why they won't grow and I'm 100lbs heavier.. When creating a goal and routine, start at a low to moderate set amount, and reps shouldn't be any higher than 15 reps, depending on what bodypart due to fast/slow twitch fibers..
Real men Max Out! NOT!
Unless you're a prize-winning powerlifter, this isn't wise.. Most powerlifters don't even max on a regular workout, they go thru enough damage so they don't have to.. Besides, they wear protective gear when moving insane pounds.. Remember those skinny guys? Ever see one bench 275 with their back arched like the Mcdonald's symbol? Ego-lifting is not a sport! Even with my modest bench of 335lbs, I don't touch that weight but once every other month, just to keep that aspect of my functional strength up.. Real men stimulate the muscle, not destroy it.. If you can't handle the weight, work up to it.. You'll get to that point eventually, with working limbs..
Mimic your buddies, even though they're small!
Yeah, it's cool to lift with a partner, but that could hold you back as well.. I try to get someone either as strong, or stronger than me.. This way, I can push myself, and they can get the weight off me if I can't.. Once again, those small guys are aimlessly wandering the gym, carrying Arnold's book, wondering why their biceps are still 12".. Get a feel for your own body's response to stimulus, then craft your routine around those movements..
Simple, easy, and effective!
For the most part, basic compound exercises should be the foundation of everyone's routine.. These movements put all-over mass, and functional strength on you like no other.. These movements are
- Squats
- Deadlifts
- Flat benchpress
- Military Press
- Pull-ups
These movements are guaranteed to add solid beef to your frame, providing your diet and rest is on point.. Here's an old idea of my routine when I started out.. Keep in mind, I started out powerlifting, this helped me with my functional strength today, so seeing me curl 90lb dumbells for reps shouldn't shock you..
Squat- 5 sets 8-10 reps
Pull-ups- 5 sets to failure
Flat benchpress- 5 sets 8-10 reps
Barbell rows- 5 sets 8-10 reps
That was one days work, I started out only lifting twice a week due to the weight used, and my partner at the time was a powerlifter who is still well over 260lbs, same age as me..
Basically, I just wrote this to show some mistakes that I see made when thinking of routines.. It's all trial and error, everyone is different, and with alittle patience and hard work, you'll get into a groove and growth will come.. And please don't ask what my arm routine is!!
_________________
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