LEGS

Reverse Hack Squats In past years football players were taught to do this exercise facing into the hack squat machine to better stimulate the legs-wide, low-to-the-ground tackling motion. You will notice right away that you have to put your feet wide, slightly angled out, and all the way at the bottom of the platform to be centered correctly. Once you get going, you’ll see that your top weight on regular hack squats feels like a warm-up here. What’s more, you’ll be hitting places like the inner thighs that regular hacks do nothing for. One word of caution: Since your back isn’t supported, be sure to wear a sturdy lifting belt and keep your lower back from rounding. A spotter is also recommended to help you rack the weight from this awkward position. Work up to the bigger weights over a course of weeks, always keeping the lower back tight. Don’t be scared off by all the precautions. This is on kick-ass power move for the legs.

Hamstring Hyperextensions Many people have trouble with stiff-leg deadlifts and good mornings. For those with previous lower back injuries, suing heavy weights is like skating on thin ice. Relax that lower back for a second, or go too low, and snap! Its all over but the Kleenex for your tears. Fortunately a little twist to hyperextensions makes them a perfect substitute. By simply keeping the lutes tensed, you will shift the workload from the lumbar region to your hamstrings. Best of all, you wont need to add much resistance. Even someone who can use 300 pounds for stiff-leg deadlifts will get a great workout on hamstring hypers holding an 80 or 90 pound dumbbell. If you use this exercise with leg curls, you’ll have a complete hamstring workout with zero risk to your lower back.

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2. Learn to squeeze your abs. A tight core is key to lifting big weights. It’s also safer for your lower back. Brace your abs.

3. Do glute activation work. If you lockout the weight by pulling back instead of using the glutes, start doing glute activation work.

4. Improve hip mobility & flexibility. Tightness in the hip area will make it harder to use the glutes. Do some (dynamic) flexibility work.

5. Deadlift more. The more you deadlift, the better you’ll become. Try deadlifting twice a week: once light, once heavy.

6. Get starting strength by Mark Rippetoe. The best investment you will make: it will teach you the technique on the major lifts.

Increase your Strength

7. Increase your muscle mass. The bigger your muscles, the greater your strength. So eat more.

8. Use the maximal effort training method. Heavy singles at +90% intensity for 3 to 7 sets.

9. Strengthen your legs. Full Squats & Front Squats are your friends.

10. Strengthen your hips. Box Squats, Glute-Ham Raises, Pullthroughs, Reverse Hypers, Romanian Deadlifts, Sumo Deadlifts, …

11. Strengthen your glutes. Kneeling Squats, Deadlift Lockouts, …

12. Strengthen your lower back. Goodmornings, Reverse Hypers, Weighted Hyperextensions, …

13. Strengthen your upper back. Barbell Row, Powercleans, Powersnatch, High Pulls, …

14. Strengthen your abs. Windmills, Turkish Get-Ups, Front Squats, Zercher Squats, Quarters Squats, Heavy Deadlift Lockouts, Side Deadlifts, Side Bends, Pulldown Abs, Prone & Side bridges, …

15. Do unilateral work. Lunges, Step-Ups, Single-leg Deadlifts, Pistols…

Increase your Speed

16. Pull fast. Learn to pull with maximal speed by applying maximum force & acceleration to the bar.

17. Speed Deadlifts. Several sets at 70% intensity.

18. Bands. Popularized by Westside Barbell: bands will teach you to accelerate the bar.

19. Chains. Another accomodating resistance method. Chains will also teach you to accelerate the bar.

20. Box Squats. Box Squats are perfect to learn exploding from the bottom position.

Train your Sticky Point

21. Train the bottom movement. Deadlifts from blocks, Snatch-grip Deadlifts, Halting Deadlifts, Deadlifts with small plates, …

22. Train the middle movement. Rack Pulls from knee level.

23. Train the top movement. Deadlift Rack Lockouts.

Train for Power

24. Olympic Lifts. Power Cleans, Powersnatch, … will teach you to explode under the bar.

25. Plyometrics. Depth Jumps are perfect to develop leg power.

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I just want to give you a quick break down of what the lifestyle of a Bodybuilder actually is.  Anyone who googles ways to find out how to get huge and take this product or that product, workout this way add this to your day.  Its all complete Garbage. 

What you need to do to get the real ripped huge physique, is to one be in the gym 3x a day, eating 6 to 9 meals a day, taking in Growth Hormone and Anabolic Steroids.  This is it. 

When the typical person goes to the gym trying to get into shape, you go in there for 45 minutes to 90 minutes doing one body part, maybe some cardio and that is your day.  You may get 8hrs of sleep a night and you may eat sort of healthy.

A Bodybuilder typically spends around 50,000$ a year on Anabolic Steroids alone, so your 500mg to 1000mg cycles probley are not on key to there 2500mg cycles or more.   When a Bodybuilder starts there day they are up at 5am, They have a meal that is roughly around 800 calories and atleast 50 to 100 grams of protein. Then they are off to the gym for 2hrs, working there back pushing as far as they can go.  They return back to there home, in which they will take in 2 to 3 more meals over the next few hrs, and return back to the gym, to work on there back yet again, the same routine.  Return home rest and eat another few meals, and return to the gym to do atleast 1 hr of cardio.   They then again go home take in another meal, go to bed by 8 or 9pm wake up at 2am to drink a protein shake and a meal and go back to bed to do it all over again the very next day.  This is not including steroids, the steroids are run year round, so off time is low and the cycle will last 20 or more weeks.

Take this into consideration when you are back in the gym thinking you are doing everything you can but are not acheiveing results, because you probley are not.  Eating and Training are the most important parts of your day.  Yes you can over train but you are not going to over train your body working the same muscle out 2x a day naturally, you work your legs all day everyday walking around there not going to get smaller if you gain weight and you are carrying more weight around, your legs are going to get bigger to adjustt to beable to carry that weight around.   Workout and Eat, sleep and you will get the great reaults that you want.

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Here are a few exercises that can put some good size on your Triceps.  A great way to exercise the Tris is to add it to your Chest day, you will see why below in the following exercises.

1. Dips – My favorite.  Because it is your own Bodyweight you will be lifting, you will be Building your own strentgh up in your Triceps to where your body can handle, this will help you define, build and grow your Tricep.  It targets the Tricep very well, and also hits your lower pecks aswell.

2. Skull Crushers – Another exercise that targets the Tricep, this whole exercise focuses on your Triceps.  It is hard to perform with heavy weights, so i suggest a begginer start with what they find comfortable, even just using dumbells is a good way to start off.  For the more acheived weightlifter, start with a curl bar with 70lbs, many new comers to the gym are actually able to start off at 100lbs with the curl bar.  But everyone is different.

3.Push ups.  I cant stress enough what push ups will do for you.  You will obviously be getting a great chest workout, but your triceps also have the most stress on them during this exercise.  Diamond push ups, will really Target your Triceps.  If you can perfrom Hand stand push ups, give them a try and no other exercise will help you like a Handstand Push up.   A great product to check into would be chuck norris, he has the total gym, the pull up bar on this machine, can be flipped for handstand position push ups, it really targets the area and after using it i put an extra 2 inches on my arms from this. 

Growing Big arms, is the same as growing a big body you have to work it all out. You cant just workout what you want because you just cheat yourself from growing your whole body stronger, muscles build of other muscles.

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So you’re Gym-strong! Great, that’s a good start.

If you wish to pursue the sport of strongman, you better be deadlifting and squatting. Your core strength is crucial. You may have great power in your chest, biceps, calves or maybe you have balls of steel, but if you can’t grip it, you can’t lift it! Work your grip and increase the strength in your forearms. Core strength and grip strength together represent a powerful combination that can be applied to a variety of strongman disciplines.

Personally I do heavy hammer curls. First I pre-exhaust my biceps with alternating dumbbell curls until I can no longer curl with proper technique. Then I transition into hammer curls keeping the dumbbell tight to the body, curling to my mid chest. I start at 80 pounds and finish to my max at 190. Low reps say six reps to your max with sets of two to three.

Following this, apply classic wrist curls, standard and reverse. Light weights and reps of 10-12, total – three sets.

Another important exercise is wrist rotation with dumbbell in hand (hammer position). Slide the weight to the top, away from the hand. Supporting your forearm on a bench, give the dumbbell enough space to rotate from side to side. You can even do this from front to back. The primary goal of this exercise is to stretch and rotate to the max. So go light and maintain good control.

Strongman disciplines’ where grip strength is crucial:

* Farmers hold / walk
* Car deadlift
* Tire flip
* Atlas stones
* Hercules hold

GET A GRIP and go far!!

Yours in Strength,

Robin Wright. Founder / Director BCEAA* www.bceaa.org

Source: musclesportmag.com

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