Monday, May 31, 2010

Busting plateau's with double training

This technique comes from Pierre Roy, one of Canada's best strength coaches. It involves doing the same exercise twice in one workout. So whatever you are trying to improve do it two times in the workout. So if your trying to better your back, then do back work at beginning, and then again at the end.

For example- Do 6 sets of back at the beginning, go do your other part of your workout, and then come back and do 6 sets of back at the end.

**** I have also used this technique another way to promote hypertrophy. What I do is an exercise first, then another exercise for the same muscle group, and then finish with the first exercise. This really puts a hurt on your target muscle.

For example- 10 reps of decline tricep extension, then 6 reps of dips, and then back to the tricep extensions for 10 reps but with less weight.

Thursday, May 27, 2010

Bicep combo for size

Give this superset a try to improve your overall muscle mass of your forearms and biceps.

Preacher curl- 5 sets of 5 reps
*** Rest 1 minute between sets and make sure your weight is heavy enough so that the last rep on each set is a struggle.

Standing dumbbell hammer curls- 3 sets of 12 reps
*** Rest 1 minute between sets

Monday, May 24, 2010

H4 Fat burner # 12- E.R. Training ( extreme range training )

Key here is to make sure the low rep exercise is done with a heavy weight. This is a great routine to take full advantage of both heavy weight training and high rep training to boost your metabolic rate.

Squat jumps-15 reps
Dumbbell shoulder press- 6 reps
Do 4 sets without resting

Dumbbell alternating front lunges-6reps
Row-15 reps
Do 4 sets without resting

Medicine ball slams-15 reps
Close grip tricep press with barbell- 6 reps
Do 4 sets without resting

Lateral step ups- ( no weight and on a low step )-15 reps each side
Lat pulldown-6 reps
Do 4 sets without resting


Monday, May 17, 2010

Another tri-set for the shoulders

Seated Military dumbbell shoulder press- 6 reps ( make sure the weight is heavy so you struggle to finish the 6th rep )
Standing barbell press-10 reps
Standing slight bend lateral shoulder raises with dumbbells-15 reps ***

Rest 2 minutes and repeat 2 more times.

***For the lateral raises stand up tall then bend at the waist so your torso is at a 45 degree angle. This slight bend forward will allow you to target some rear delt on this exercise. When raising the dumbbells you will bring them up slightly toward the front of your body.
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Monday, May 10, 2010

Pre-Fatigue shoulder routine

Pre-fatigue is a workout technique which means to use a isolation movement immediately before a compound movement. The idea is to further hit the desired muscle group at a greater intensity. For this routine the isolation exercise will be lateral dumbbell raises and the compound move will be dumbbell shoulder presses.

Start by doing a set of lateral dumbbell raises with a weight that will allow you to complete a tough 10-12 reps. The weight should be heavy enough so that your last rep is all you could finish before needing help. Once you finish immediately reduce the weight by about 30 % and do a set to failure for as many reps as you can. Again reduce the weight by 30 % and do as many reps as you can. Now rest 1-2 minutes before moving on to the compound movement.

For the dumbbell shoulder presses you want to chose a weight you could complete 10-12 reps with. Most likely the weight will be lighter than you would normally use due to the muscular fatigue you will be experiencing. Now just like above take the first set to 10-12 reps, then reduce the weight by 30 % and go to failure, and then reduce by 30 % again and take to failure. I would use this routine every so often and would not work your shoulders a good 2-3 days after this.

Tuesday, May 4, 2010

H4 Fat burner #11- Sevens

The following is a tri set for those of you who need a boost in the metabolism and weight loss department. This is not a beginners routine. Medicine ball squat slams are done by squatting down while holding a med ball and then once you squat all the way up you will slam the ball into the ground, catch it and repeat as fast as possible.

Box jumps- 7reps
Pushups-7 reps
Medicine ball squat and slam- 7 reps

Repeat this whole trio for 7 straight rounds without resting.