My Back Workout - Sunday 12/28/14

My Back Workout

(Upper Body Pull Workout)

Frequency is the key to my workouts these days. So I don't generally stick with one muscle group like a typical bodybuilding workout.

I have a major muscle I work for that day but I also add in other muscles as well.

Yesterday was a pressing day. Bench was the main lift.

1. First exercises was neutral grip pull up.

• Done with a 25 pound weight.
• as many reps as possible in 5 minutes.

2A. Seated Row

• Wide grip
• 5 sets of 5
• Last set was for maximum reps.
• Added a strict drop set.

2B. Floor Press

• Heavy. But doable.
• 5x3
• Last set was for maximum reps.

3A. High T-bar row

• 4x8

3B. Cable Lateral Raise

• 4x12

4A. Lat Sweep

• 4x12

4B. Band Push Down

• 100 total reps

4C. Cable Biceps Curls

• 4x12

Lower Body Workout 09/01/14

It's been a while  since I have posted a workout. I've been in the gym. Just a lot going on and it's keep my fat fingers from posting.

I have written a few thing you may want to check out...

• A Question From You... Do I need to kill myself in the gym to see results?
• This getting in shape thing isn't working. Time to give up.

Lower Body Workout

1. Box Squats - 10x3 w/ pause... Done on the minute. Gave about 45 seconds rest for each set.
2. Elevated Reverse Lunge - 4x5... Did all the reps on one leg before doing the next.
3. Leg Curls - 4x10... Done with a single leg. Went from one leg to the next until all the reps were done.
4. Leg Extension - 4x15... Same as curls
5. RDL - 3x12... Superseted with roll outs
6. Swiss Ball Ab Roll Outs - 4x12... Superseted with RDLs

Finished with a 10 minute walk on the treadmill. Went just over a 1/2 mile at a steep incline.

Sets And Reps To Max Out

How To Build Up To Max Out

The Best Sets and Reps For Setting New Pr's

When it comes to sets and reps for maxing out it's important that you don't do too much. On the other hand you want to make sure you're ready.

So a good strategy is necessary to get the most out of your lift. My buddy Mike passed this progression along to me. Give it a try and let me know what kind of numbers you hit.

When you're warming up for a max lift, you're going to approach things differently than you would for a workout.

Make sure you're pumped, have your workout playlist blasting in the background and have a good spotter.

Sets and Reps For A 1RM

1. 20 reps with an empty Bar
2. 10 reps at 45% of your 1RM
3. 10 reps at 50%
4. 10 reps at 55%
5. 75% for 3 reps
6. 80% for 3 reps
7. Set #3: 85% for 1 rep
8. 90% for 1 rep
9. 95% for 1 rep
10. Go for new max, about 10-20 pounds higher than your old max. Or 102-105% of your old max.

Once you have a new max a good workout to turn to is Cycle #3 of Bench Mode.

If you didn't hit a new max don't worry about it. Getting stronger takes time and sometimes people have off days in the gym.

Give it a try and let me know your new numbers.

3 Things To Get Bigger and Stronger In The Gym

3 Things You Have to Do To Get Bigger and Stronger In The Gym

If you are looking to build muscle fast there are things that you have to do in the gym to make it happen. In this article you will find 3 rules to building muscle, you can get 7 more must follow muscle building rules at...

How to Gain Muscle Mass 10 Muscle Building Rules

It doesn't matter if you want to be a bodybuilder, a powerlifter, a fitness model or use a famous celebrity Hollywood workout, you can't build muscle unless you follow these rules.


Gain Muscle Fast - 3 Must Follow Rules

1. Free Weights Build Muscle Fast

For get all the fancy machines, leave those for the ladies working out at curves.  You are serious about building muscle so stick with dumbbell and barbell exercises.

Lift Big To Get Big

Barbell workouts are your best bet because they allow you to use the most amount of weight. Dumbbell exercises are great for assistance work, not recommend for your main lift.

 There isn't any need to use machines. Avoid them if you can.

 This is particularly important if you ever decide to put together a garage gym, machines take up a lot of space and have limited use.

2.  Eat Big to Grow Big

Without a proper diet you just won't grow. Muscle building foods are a necessity for anyone looking to gain muscle fast.  Your diet provides the building blocks for growth. Adequate nutrients and calories are needed for you to get bigger and recover.

 If you don't eat enough, then you won't grow, no matter how hard you work in the gym.

 Eat nutritious meals high in protein every four hours or so. Maximize your carbohydrate intake immediately after your workout, then to stay lean reduce it for the rest of the day.

 Make sure you start out with an excellent breakfast, include pre-workout snack, and a worker isn't complete until you've eaten.  Shoot for 1.5 g of protein for every pound of body weight. Monitor your calorie intake and if you're not gaining weight increase that number by 10%.

 Don't forget to drink plenty of water, you'll need at a minimum 2 L per day.

Yours Free - muscle building food recipes

3. Vary Rep Ranges

  Rep Variation Builds Muscle Fast

 To hit as many different muscle fibers as possible and pack on the mass quickly, vary your rep ranges. These numbers can change from week to week or from cycle to cycle. But they do have to change, three sets of 12 just isn't going to cut it.

 An added benefit to manipulating your sets and reps is that it keeps you mentally focused and fresh. If you get bored and don't put in the effort you won't get the results.

 Muscle Building Reps

• 1 – 15 for your upper body
• 1 - 20 on lower body exercises

Recap

 Muscle building isn't all that complicated if you know what your doing.  Make sure you have variety in your sets and reps, eat to get big, and lift heavy. Follow these three elements and you'll be bigger and stronger than ever.

 This is a brief outline of how to build muscle fast. Looking for more muscle building tips visit...
 how to gain muscle fast

No Brains Required Muscle Building

Time Volume Training

Today I have for you an easy muscle building workout routine for you to follow.  It is so simple to follow but yet works like crazy.  Be sure to try it out and let me know what you think.

Because you are working hard this makes for a killer technique for people looking to build muscle or burn fat.


This workout routine allows you to do lots of work for a muscle group in a very short time frame.  What this does is to stimulate muscle growth, plus boost your metabolism which burn calories contributing to significant amount of fat loss.

The formula for the Time Volume Training routine is simple...

1. Select a weight you can do 10 reps with in a normal set
2. complete 3 reps
3. Rest 10 seconds
4. Do 3 more reps
5. Rest 10 seconds
6. repeat until you can't get 3 reps in a set.

• Once you can no longer do 3 reps increase your rest to 20 seconds and keep going with more 3 rep sets
• keep going with 20 second rest breaks until you can't do 3 reps
• add 10 more seconds to your rest period
• keep doing 3 reps
• every time you have a problem doing 3 reps add 10 seconds to your rest.
• Repeat until you have gone for 15 minutes

If you make it 1/3 of the way through, 5 minutes of the 15 minute session and can still do 3 reps with a 10 second rest, then increase your weight on that exercise in your next workout.

That's all there is too it.  Sounds simple doesn't it!

For the FULL description and methodology of Time-Volume Training, read the following report...
http://www.mensfitnessandmore.com/mad-scientist-muscle


Time Volume Training was originally designed to be done with bodyweight exercises but that usually allows for way too many reps.  Doing 30 plus push-ups is not the best muscle building method.  This method allows you to bring the reps down to build muscle and still get volume. Then it was soon realized that this framework works well with weights. Truth be told it works better than with bodyweight.

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you...all you have to do is the work.

Normally, Time-Volume Training is done with just one exercise...
e.g. bench press for 15 minutes straight

And this works VERY well. You get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

Simple Workout Paring

This part of the workout routine is done with two antagonistic exercises. For the demo, you'll see...

1. flat barbell bench press
2. chin-ups

• This works the chest and back
• you can use pulldowns if you can't do at least 10 chin-ups

Go back and forth between the two antagonistic exercises.

This set up has a several big advantages:

• the muscle groups get a bit more rest between sets because you're not hitting them directly again after 10 seconds rest. This allows you to stay at the same rest periods for longer, which means you do more overall sets in the 15 minute block of time.

More sets means more volume which means more results.

• antagonistic training is very efficient for the nervous system. Activating the antagonist muscles can actually increase strength in the original bodypart
• eg... your chest can actually be a bit stronger on bench when you work your back right before

So this type of training allows you to stay stronger on both exercises and get a lot of good training volume in with very little rest (making it GREAT for fat-loss and preserving muscle while training for fat loss).

• it also keeps you away from muscular failure...
• so that you're not killing your recovery systems

So when you're doing the training, take 10 seconds rest between each set. Do 3 reps of bench, rest 10 seconds, then 3 reps of chins, rest 10 seconds, then 3 reps of bench, etc. Keep going like this for as long as you can.

Now here's the thing... most likely, one exercise is going to start fading first. Here is what to do...
keep the rest to 10 seconds going from the failed exercise to the easier exercise, but increase the rest to 20 seconds going from the easy exercise to the one you failed on. This will work well for you.  You can still keep going while keeping minimum rest in between sets.

You can perform this type of training with just about any antagonstic exercises and bodypart pairings...

• biceps and triceps (curls and pushdowns)
• quads and hamstrings (squats and stiff-leg deadlifts)
• abs and lower back
• front delts or rear delts (front raises and bent-over raises)

For the smaller body parts like arms and shoulders, go with a 10 minute block of time.
You can use Time-Volume Training as a technique to insert into your training once in awhile or work it as the basis of an entire program.

Conclusion:

Overall, Time-Volume Training is quick and effective.  It is a great method for both building muscle and burning fat. It'll help keep workout time managed and predictable while hitting your muscles VERY effectively, while burning a tremendous amount of calories (ideal for fat-loss training).


Bottom line, if you've never tried it before, take 15 minutes in your next workout and do this Antagonistic style of training. Just plug in your favorite exercises and prepare to be impressed!

Click below to get a full program...
http://www.mensfitnessandmore.com/mad-scientist-muscle