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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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FITNESS TIPS FOR 2/7/2001
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Break Out Of A Training Rut With Specific Muscular
Hypertrophy Training
By Dan Gallapoo
I had a conversation with a bodybuilding trainer the other
day and he toldme about a plan that he has had a lot of
success with. It goes like this:
Choose one compound exercise per body part. For
example, bench press for chest, barbell row for back,
military press for delts, etc.
After warm ups, do your first set of 20 reps to muscular
failure.
On your second set, double the weight you used on the
first set and shoot for 6 to 8 reps to failure.
On your third set, reduce the weight by 25% and shoot
for 10 to 12 reps.
This plan apparently hits all the different types of muscle
fibers and even builds the mitochondria elements of the
muscle tissue this results in maximum muscular
hypertrophy.
This trainer has seen a lot of his clients grow very rapidly
on this plan. I tried it the other day on my chest and back
workout and all I can say is that it's brutal!
Advanced Hypertrophy Muscle Training
My Chest Blaster Program
Before anything you must be focused! Stretch your muscles
to let blood flow easyly to get that REAL pump!
requirements
dumbells
barbell / bench
lots of weights
Prob. a spotter
~Note all weight added from original weight~
1 1/2 to 2 min in between sets, 2-3 min in between
excersices
Warm up nice and easy (not to easy)
Flat bench
12 reps with a weight you can ONLY do twelve times
add 50lbs 8reps
add 40lbs 6reps
FLEX! your chest
Flat dumbells
10reps as heavy as you can go
add 20lbs 4-6reps
Incline dumbells
Warm-up 12 rep
add 30lbs 6-8 reps
add 20lbs 4-6 reps
add 10lbs 4 reps
FLEX! your chest
Incline bench
8-10 reps heavy
add 30lbs 6-8 reps
add 25lbs 4-6 reps
rest 6 days for chest
let me know how it feels training with High intensity!!!!!!!!!!!
Bill
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