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Routines and Workouts




4 Day Split
4 day split with cardio and abs on off days

dave palumbo Training strategy
I don't routinely answer this question for the simple reason that my muscles cannot see the weights, they can only feel them. With that in mind, I believe that the more intensely I concentrate while training, the more stress I impose on the muscles (i.e. the muscles believe the weights are heavier).

Silverback's Hybird Program
Preliminaries: Texas Traps, Fladden Man, and Buffness--on an earlier form of this, can all attest to its effectiveness. The results on this program have been very good but it is not easy. This is about as good as a free program gets. Strength gains and mass gains have been very good on this program. Theory: You will notice that on everyday the first exercise has a loading weight done for a single rep or a double. That loading will arguably potentiate the nervous system to be more efficient on subsequent sets. In effect, you will be stronger than you normally would be if you were to just start with the rep weights. We use that potenitiation to make the rest of the sets on that primary exercise more effective and ultimately hypertrophic. We include enough volume and reduced rest periods further magnify using this lesser weight as the fatigue level generated is great. As the muscle fatigue level increases, through the use of rest/pause, we switch back to a neurological emphasis with the rest/pause. The rest/pause further fatigues the muscle, which otherwise would not have happened. Thus, we end up with both the muscle and the nervous system trained. The remaining exercises of the day don’t have this same neurological emphasis, which keeps us from overtraining.

Cory Everson's Training Secret
During Cory Everson's early competitive career, bodybuilding was just a sideline for the future six-time Ms. Olympia. Even after she and Jeff Everson got married in 1982, "We were having fun...but we weren't contemplating a move to California or becoming world-famous bodybuilders," he said. Their initial success in the couples arena he modestly chalked up to the fact that there wasn't that much competition. " A lot of people were afraid of couples, particularly men. They didn't know if that was going to be their "bag



The Muscle Shark
Sean Sherk's grueling workout routine includes something he calls "caveman training" We should have known better than to try and fit Sean "The Muscle Shark" Sherk's complete workout routine in our May 2008 issue, but we tried anyway. And man, did we fail. Since Sherk trains twice a day, six days a week, doing everything from striking and boxing to weightlifting, cardio, and specialized conditioning drills he calls "caveman training," we could only squeeze so much into print.

The Ultimate Fighting Fat-Loss Workout
Frequency Perform each workout (I, II, and III) once per week, resting at least a day between each session.

Dave Draper Bodybuilding Workout Routine
After all is said and done, my favorite training routine is based on a seven-day week, three on, one off, two on, one off, reaching a six-week stretch with enough daily wiggle room for comfort.

Jay Cutler's Beginner Routine
Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.

Ronnie Coleman's 2003 Olympia routine
The poundage is the weight he uses for heavier sets

Hardcore Psycho Workout
So you want to get BIG and get big FAST ?? If you're like most guys, you've been working out a few times a week and are seeing some decent results, but this isn't enough. That workout rut has taken hold, and results are coming more slowly. What you need is a kick in the complacency. Summer is here, and looking like a slug just won't do. I'm going to introduce a workout philosophy here that has worked wonders with a number of rut stuck couch-potato turned muscle-men. I call it the psycho trainer method of inspiration.




Vince Gironda`s 8 sets of 8
8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development - it's purely for bodybuilding or "cosmetic" improvements. 8 sets of 8 will also help you get leaner. The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away. Here's how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. Yes - that's 24 to 32 sets per body part! You will work two or three muscle groups per session and rest only 15 to 30 seconds between sets. Each workout will be completed in approximately 45 minutes and never more than 60 minutes.

Stone-Age Diet-10 Sets Of 10
It simply involves doing 10 sets of 10 reps on the same exercise, while resting only about 60 seconds between each set. The weight used is about 50% of your 1RM, which will feel very light for the first few sets. But, as you go on and fatigue sets in, you will have to fight to get you full 10 reps, and wish you started with a lighter weight. Once you can actually complete 10 sets of 10, you increase the weight at your next workout.

DOGCRAPP TRAINING MANUAL
My whole goal is to continually get stronger on key exercises=getting continually bigger. I will state this, the method I am about to describe is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people

The Fourth Horseman of the Apocalypse—Workout
First, we need to operationally define overtraining, because many people make it such a mystical event. For example, I have seen many people ask a question such as "I have been performing 30 sets per workout for the last month. I feel great, and have gained muscle, lost fat, and increased my lifts. But am I overtraining?!?" In a word, no! Overtraining can briefly be defined as a chronic decrease in performance over time.

Hardcore Training - Splits That Just Won't Quit
For as many bodybuilders as there are in the world, there's probably a split for each one. That means literally hundreds of combinations of splits that can lead you down the path to mass building or fat leaning success. There are 3-day splits, 4-day splits, 5, 6 and 7-day splits, and everything in between.






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