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Tuesday Video: Bill Kazmaier Part 3

Here’s another video of the Kaz in action.

This is a series of clips of Bill Kazmeier winning the 1982 World’s Strongest Man Competition.

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Muscle Assault Workout

This is a two day a week routine that will assault your muscles into growth.

The workout is a variation of the split routine, done over a two-day period, so you get longer recovery time. It is suitable for people with very little time. However, you still need to train hard and intense for it to work.

I know I sound like a broken record on this blog sometimes. That’s because true principles need to be repeated so the message is driven home. The way to get bigger in the gym is to train hard and intense with heavy weights (whatever heavy is for you), while taking ample time off for recovery and and proper nutrition.

Do this and you will grow bigger and stronger. You have to. It’s a law of nature. The law of stress and how proper stress on a muscle with time for healing will cause that muscle to grow. Simple as that. There are no shortcuts. Work hard and intense or go home.

Try and increase the weights or reps you are doing every session, to ensure you are progressing.

Muscle Assault Workout

Day One:
Squats or Deadlifts
Bench Press or Dips
Curls
Abs

Day Two:
Overhead Press
Pulldowns or Chins
Shrugs
Farmer’s Walk

Notes: Train consistently. Follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Blood, Sweat and Tears Workout

This workout is not for the squeamish. If you are a newbie, try this at your own risk. Go slow, lift light weights at first and gradually build up.

If you’re an intermediate or an advanced lifter, get ready to have your hormones surging, blood pumping and lactic acid churning.

If you’re like many bodybuilders your goal is to put on as much mass in the shortest possible time. The addition of lean mass to ones frame is a like a puzzle: the whole picture is seen only when all of the pieces are present and assembled correctly. The pieces of the puzzle for putting on mass are: intensity, diet, recovery and weight training.

If these elements are not addressed sufficiently, gains will be fleeting and virtually non-existent. Intensity is something you must develop. If you don’t have it, get it fast or get out of the iron game.

The following power exercises, if worked incredibly hard and intense, stimulate more growth than you can imagine. The effectiveness of these exercises lies in their ability to simultaneously stimulate multiple muscle groups. These are not isolation movements; they are the most compound movements known, and also the best mass builders ever.

If you work these exercises hard and intense, be prepared to get lots bigger.

Blood, Sweat and Tears Workout

Power Cleans
Overhead Press
Bench Press or Dips
Squats
Deadlifts

Notes: Train consistently 2 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water. If overtraining occurs, limit deadlifts to once a week.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Intense 3-Day Split Part 2

Here is another effective 3-day spilt routine, made ever so popular back in the 70s.

To repeat from Monday:

Splits were created to prevent overtraining, unfortunately, many spilt routines can lead to that if done to extreme. Intense is one thing, too much volume is another. Experiment with what works best for you.

A good spilt routine will work the chest and triceps on one day, say Monday for example; the biceps and back on Wednesday and the shoulders and legs on Friday.

The key to a solid, successful spilt routine is not to overload yourself with meaningless isolation crap. Even though your not doing full body workouts doesn’t mean you abandon the compound, multi-joint movements.

On the contrary, the big muscle builders must always be a part of any routine. When in doubt, leave the isolation stuff out.

Here’s a decent three-day split that utilizes one day, chest and triceps, as a bodyweight day.

Intense 3-Day Split Part 2

Monday:
Dips
Push-ups

Wednesday:
Pulldowns
Rows
Curls

Friday:
Dumbbell Press
Squats or Deadlifts

Notes: Train consistently 2-3 days per week, follow the sets and reps that feel right to you, add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

Tuesday Video: Bill Kazmaier Part 2

Here’s another video of the Kaz in action.

This is a series of clips of Bill Kazmeier winning the 1981 World’s Strongest Man Competition.

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