2 reasons to Start 2o rep squat program 1. Squats are the best overall mass exercise full stop ever, and when done in this will cause other muscles to kick in and bear the weight as previous muscles fail (which… Continue Reading
Push–pull is a method of arranging a weight training routine so that exercises alternate between push motions and pull motions. Another push–pull technique is to arrange workout routines so that one day involves only push exercises, and an alternate day… Continue Reading
History The German Volume Training (GVT) or 10 sets method is a method of Resistance Training at high volume that has its roots in Germany . It was brought to light and made famous by the famous coach Charles Poliquin,… Continue Reading
A superset is when one performs multiple exercises in a row with minimal rest (the amount of time to change between machines for example). One may superset any body parts together. It is ideal to use opposing body parts, such… Continue Reading
Max-OT (Maximum – Overload Training) is one of the most popular training program out there, and it can give great gains in strength and size. This article will put in simple and short terms what exactly Max-OT is, what the… Continue Reading
Week 1 180x2x10 Week 2 190x2x10 Week 3 200x2x8 Week 4 210x2x8 Week 5 220x2x5 Week 6 230x2x5 Week 7 240x2x5 Week 8 250x2x3 Week 9 260x2x3 Week 10 270x2x2 Week 11 280x2x2 Week 12 300x1x1
Bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. First he’d cycle down to sets of 8 reps, then sets of 5 reps, then to… Continue Reading
Day 1 Barbell curl or Log curl: 2 – 3 sets of 6 – 12 reps Tier flip: 3 sets of 6,8, and 10 flips Stones: 3 sets of 5 reps Close grip bench press: 1 set of 4-6 reps… Continue Reading
Heres a 10-week program that I used to top off my bench training with a world record. Its so intense that I recommend only two upper body workouts per week, one light and one heavy day per week. Note: 225/10… Continue Reading
Monday – Super Yoke and Deadlift (triples off-season, 5-6 reps pre-contest) Tuesday – Press – presses with stone or contest equipment, narrow bench + dumbbell bench press Wednesday – legs, but no squats, leg drills to help with contests, high… Continue Reading