The Ultimate Consolidation Program
June 30, 2006
If hearing the words isolation exercises makes you sick and if you get excited when the subject of compound exercises is brought up in conversation, then you’re going to love this workout routine.
This is a program that works all the major musculature of the body and in particular Read more
Back and Leg Specialization Routine
June 29, 2006
If you want to make substantial gains in strength and size from your workouts then hard work on the back and legs is a must. That is where real growth and strength gains come from.
Not isolation exercises or the core training that’s so popular on the infomercials right Read more
The 5 x 5 System – Dino Style
June 28, 2006
The 5 x 5 system is a very old but effective training protocol that was advocated by the likes of Reg Park, John McCallum and Bradley J. Steiner.
Dinosaur Training is a term coined by Brooks Kubik in his classic book that combined weight training with odd object lifting Read more
The Get Lean, Stay Powerful Workout
June 27, 2006
Diet is very important here. You can’t be trying to lean up and eat McDonald’s at the same time. Clean it up with fruits and veggies, chicken, fish, lean meat and whole grains.
Forget the whole no-carb crap. The brain needs carbohydrates for nourishment and you need them for the energy that hard workouts demand. It’s the cheap carbs like white bread, candy, soda and chips that you don’t need. Fruits and veggies will never hurt anyone, period.
Overhead Press 2 x 6-12
Pulldowns 2 x 6-12
Squats 1 x 15-20
Pullovers 1 x 20
Bench Press 2 x 6-12
Sit-ups 1 x 25
Interval Sprints: 10-12 minutes with one minute sprinting and one minute at an easy pace
Notes: Workout 2-3 days per week. Start out and do as many intervals as you can working up to the 10-12 minute range. If this feels like too much, drop down to one hard set to failure for each exercise. If you decide to do one hard set and don’t have a squat rack or a partner, DO NOT go to failure on the squats or bench press!
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.
Quick and Dirty Power Routine
June 26, 2006
This is a good routine that will improve your strength and give a nice aerobic workout as well.
Make no mistake, your power will shoot through the roof following this program, but it will test you. Be prepared to work hard, eat healthy and rest. Your muscle grows and Read more
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