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The Two Disciplines Workout

This routine is a combination of bodybuilding style training and Olympic lifting.

Many of the old-school lifters started out on the O-lifts before moving on to powerlifting and bodybuilding programs.

Olympic lifting is a good start to building a solid foundation, but the movements can be technically challenging for the inexperienced lifter. If you are a newbie at the O-lifts, I suggest you practice with an empty bar at first to get your technique down.

Then begin by practicing the lifting movements with a light weight. This will help develop style and flexibility and get your ready for the following routine.

The Two Disciplines Workout

Bench Press 3 x 5
Press 3 x 8
Snatch 4 x 5
Power Cleans 4 x 5
Squats 5 x 3-5
Curls 4 x 6-8
Deadlifts 4 x 5-8

Notes: Always warm-up for 5-10 minutes before starting this routine. Start out at three days per week training and drop down to two days if you aren’t recovering enough. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

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Totally Awesome Power Workout

The art of getting bigger muscles is a pretty straightforward thing.

For a muscle to get bigger it needs to be stronger. In order to get stronger you must lift heavier and heavier weight. The more stress you put on the muscle, the bigger it will get.

Training for bulk and power involves heavier weight with less reps, usually no more than eight with 4-6 reps being the best.

Building bulk must start with the large muscles, which are the legs, hips and lower back area. The combination of heavy leg and back work has been known to result in great muscular changes in a matter of months.

Here is a power workout that will hit all those large muscles groups and have you on your way to a bigger and stronger body in no time flat.

Totally Awesome Power Workout

Squats 4 x 4-6
Bench Press 4 x 4-6
Overhead Press 4 x 4-6
Pulldowns 4 x 4-6
Deadlifts 2 x 6

Notes: Perform this routine three days per week. If that’s too much, drop down to two workout days per week. Warm up with light cardio and a light set of squats before beginning this routine. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

My Routine Right Now

I keep getting emails asking what sort of routine I’m doing right now, so I thought I’d let anyone who’s interested know.

I’m currently doing a three-days per week routine with 2-3 exercises included per workout. I usually stay on a program around 10-12 weeks and then change up to avoid staleness.

I long ago gave up isolation exercises, so only multi-joint compound movements are performed. The big exercises give me enough indirect work to get the results I want.

Monday is for chest, shoulders and triceps; Wednesday is back and biceps, and Friday is for legs. The complete workout is below.

Monday
Bench Press 3 x 6-8
Overhead Press 3 x 6-8

Wednesday
Lat Pulldowns 3 x 6-8
Bent Over Rows 3 x 6-8
Shrugs 2 x 20

Friday
Squats 3 x 6-8
Deadlifts 3 x 6-8

Notes: The first set is a warm-up set with the last two sets of each exercise gone at or near failure. When reps are made, I add weight to the bar. I also perform two days per week of high intensity cardio. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

The Typical Professional Bodybuilder B.S.

If you ever wanted a perfect example of the bullshit being spread around by professional bodybuilders and the muscle mag rags they read, look no further than this AP report.

BRUSSELS — The Belgian bodybuilding championship has been canceled after doping officials showed up and all the competitors fled.

A doping official says bodybuilders just grabbed their gear and ran off when he came into the room.

“I have never seen anything like it and hope never to see anything like it again,” doping official Hans Cooman said Monday.

Twenty bodybuilders were entered in the weekend competition.

Cooman says the sport has a history of doping “and this incident didn’t do its reputation any good.”

During testing of bodybuilding events last year, doping authorities of northern Belgium’s Flanders region found that three-quarters of the competitors tested positive.

Copyright 2009 by The Associated Press

This sums up perfectly how phony their routines are, and how the so-called training magazines are nothing but spoon-fed propaganda designed to sell supplements and other meaningless crap. Their results come from drugs, nothing more.

If you want to build a healthy, strong, muscular body that will last a lifetime without permanent damage, look around this blog. You’ll find plenty of results producing, proven workout routines.

No fluff, no filler. Just old-time training methods that get results without all the drugs and mind numbing garbage found in those rags.

Stay away from the lies.

To get the real truth subscribe to the Workout Warriors Report at the link below. It’s the best investment you can give your body.

Give Me My 30-Day Free Trial to the Workout Warriors Report.

The MJ Workout

No the MJ doesn’t stand for Michael Jordan. It’s for Maurice Jones.

Jones was a popular Canadian bodybuilder in the 1940s & 50s. He was often the subject of some of John McCallum’s articles and is mentioned frequently in the “Keys to Progress.”

Jones was known for his curling power as well as his back strength. He was also one of the first pro bodybuilders to combine running, biking and other forms of cardio into his workout regimen.

Here is a typical Jones workout.

The MJ Workout

Overhead Press 3 x 10
Barbell Curls 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Squats 1 x 12
Deadlifts 1 x 15

Notes: Perform this routine three days per week. If that’s too much, drop the deadlifts down to two days per week. If that’s still too much, drop down to two workout days per week. Warm up with light cardio before beginning this routine. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

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.

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