BigflexDogg
male - 25 years, Luanda, Angola
Blog / Training Tips
Monday, 12 February 2007 at 06:56
As a simple Bodybuilder, I always Follow favorite Joe Weider principles, When I get into any Gym. I constantly and persistently vary my workouts, exercises, angles, weights and rest to keep my body off-guard and growing. After years of using many exercises, I have found out and regularly use only the ones my body responds best to. During each exercise , I keep full tension on the muscles for 1-3 seconds in the fully contracted position .This causes the muscles to work harder , thus achieving greater growth. I change my work-out every time I go to the Gym , So every workout is completely different. I think this is the best way to train, so you feel your body growing like a seed. It grows each second of time inside or outside of the Gym. I always train biceps first because It warms my and lubricates my elbows for triceps work. I’ll warm the biceps by doing some light machine or barbell curls for 1-2 sets of 20 reps . After that I get into one of my many routines. I change my workout every time I go to the Gym so that every workout is completely different. Even before I go to the Gym , I also go instinctively on how my body feels that day and make any adjustments to my routine that need to be made. I think this is the best way how to train harder and harder…
When training chest,first I warm my body with 1-2 sets of 15-20 reps and then I begin with heaviest weight presses exercises to add mass ,which I feel he lacks in the area. I occasionaly do as many reps as possible, then decrease the weight for additional reps, I determine the volume of his sets per muscle by the feel of the exercises and my degree of pump.Ya. What’s helped me get stronger is deliberately lowering the weight slowly on the negative part of the movement , I reach the the bottom of the movement , I blast the weight up as quickly and powerfully as I can without building up any kind of momentum or bounce. I don’t want to bounce the weight because of the tremendous stress that It puts on the muscles, joints and tendons.
When doing this , think of your muscles as a spring being compressed and when you reach the bottom...bing… the spring comes up. Doing my reps like this allows me not only to be in control of every movement of the exercises, but also to fully concentrate on the muscle, thereby allowing more neuron recruitment of the white muscle fibers that are more explosive in nature. My goal is to activate the most fibers for the greater growth.Another intensity-producing principle I use is something I call staggered grips. It’s a subtle technique but It really works! Let’s say I’m doing an incline bench press with a wide grip on the bar. After I’ve done 5-6 reps, I’ll rack the weight and change my hand position to 4-5 inches closer toward the middle. I’ll do another 5-6 reps. I’ll rack the weight one more time and move my hands about 8 inches apart from each other –like I’m doing a close-grip bench press-and do 5-6 more reps.
I feel this all over my chest because I’m hitting different areas of the pec simply by moving my grip .The wider my grip, the more I hit the outer pec. The closer my grip , the the more I hit the inner pec. I’m allowing myself only a few seconds’ rest to change my grip and I’m back hitting it for more reps.
Obviously training tips is matter of knowledge. It requires concentration-minded and above all pacience, because understanding training tips is possibly easier, but confused-minded. A great way to work all body-peak, fullness, low attachment and everything is by using the heavy/light weight routine. It will make the muscles feel like they’re on fire. A Common Concern for many advanced bodybuilders is the effect of working a particular bodypart with many exercises. Many bodybuilders avoid doing more than 2(two)exercises for the same bodypart for fear that they’ll pull the blood out of an area previously worked. The erroneously think they won’t keep the blood in the previously worked bodypart long enough for maximum growth. Let me give you a specific way to get away from those concerns :heavy/light routine training. Take working the bíceps , for example. Many bodybuilder will make the standing barbell curl, alternate dumbbell curl and concentration curl the mainstays of their arm routine. However , because they have their palms facing forward on all these movements , they aren’t doing anything to the bíceps that’s really different. What if they wanted to work brachialis?
A great way to work all the bíceps-peak, fullness, low attachment and the nearby brachialis– is using the heavy/light routine.
You can use heavy weight duirng a week and light weight on the next week for 4(four) straight months. Pick up one of your favorite routines and go ahead…
My Split Workout routine
Monday– Calves,Chest and Delts
Tuesday– Back, Bíceps and Triceps
Wednesday– Squats and Glutes
Thursday– Off(Rest Day)
Friday-Calves, upper Pecs,Rear Delts and Traps
Saturday– Bíceps, triceps and anything else….YaknowwutImean?
Sunday-Off(Rest Day)
Obs: When I start working out with Barbell, It means that all my workouts on this very day is componsed exclusively with Barbell routines and I when I start with Dumbell, It means the same one...and I train Abs and Forearms every other day. I vary and confuse my body with angles;levels;light/heavy weights;reps;sets and bodyrest during each workout.I Think This is the best way to hit each muscle group. I also like do Pyramids….Try it and you gonna feel the Body like a bomb who wanna blows up….
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