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Truly Huge Fitness Tips
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FITNESS TIPS FOR 5/22/2001
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BODYBUILDING ADVICE SUBMITTED BY SUBSCRIBERS
Leg Workout
I have a great tip for a good leg workout. I discovered
that training legs very heavy gives me absolutely no
leg development, I use moderate weights and do two
sets of squats for 15 reps. Then I move onto leg
extensions 3 for 20 then onto straight-leg-deads 3 for
15. The burn is intense and I have been developing
my legs more and gaining strength faster than with
the heavy leg lifting. Also, be sure to execute the
squats Olympic style (shoulder-width stance, bar
high on your back, break parallel at bottom).
Remember the whole point to to get big, strong
and aesthetic.
Jay
Bodybuilding Contest Diet and Training
Maybe this tip will help those weight lifters who want to
become body builders. I have been training with weights
since 1991 after I got out of high school, although I wasn't
very serious. I always found something that gave me an
excuse to get out of the gym because I was not making
any gains. I am sure there are a lot of fellows out there
that have the same problem. Well let me tell you how I
started making true gains. It wasn't until I decided to get
serious, and this included my DIET. It is very hard to
make those impressive muscle gains with the fat loss
needed to chisel that round body into a "X" frame when
eating Big Mac's and frosties. I spoke with a couple of
friends at my local gym who were competitive NPC
bodybuilders and I got a lot of help with diet and training
advice and I would like to share them with you. My diet
had to change from eating junk three times a day to
eating lean low carb meals 6 times a day, I thought
Oh-my-God. Food, every two-three hours, WOW! Well
for the next sixteen week (4 months) this is what I ate
and I was 95% faithful to this diet.
Meal 1: 1 cup oats mixed with Protein mix.
Meal 2: 1 can of chunk turkey or tuna in spring water.
Meal 3: 1 chicken breast, 1/2 cup of green beans or brochilli.
Meal 4: Protien mix (1 hour prior to training).
Meal 5: 2 chicken breast, Protein (immediately post workout).
Meal 6: Baked potato or rice (1 hour prior to sleep)
*Lean beef, fish and turkey can substitute for any of the
meat. I know a lot of you out there are saying man that
could get expensive, however if you are not buying
chips, ice-cream, soda and other junk food at the store
and you stay strict to what you purchase, your price of
groceries will be the same.
I also supplemented with Andro one hour prior to weight
training and Fat Burners twice a day (morning/night).
Now for my training routine I was very consistent by
changing up my routine if I felt I was getting into a rut.
This was my training schedule.
Monday: Chest, Shoulders, Triceps.
Tuesday: Cardio 1 hour
Wednesday: Back, Biceps (forearms),Shrugs, Calves
Thursday: Cardio 1 hour
Friday: HELL DAY (legs)
Saturday: Rest
Sunday: Rest
* Warm up at the beginning of each workout with medium
weight. 2-3 exercises each body part 2 sets 6-8 reps or
to failure. Start with 80 to 90% of max on first set then
drop 15% of that for second set work to failure.
CONCENTRATE of the affected muscle that you are
working.
I lost 52 lbs and went from a size 40 waist to a 32 waist
in four months. I guarantee if you stay consistent and
FAITHFUL you will have that Physique that you want.
STAY OUT of the cookie jar!!!
Good Luck,
Bobby Qualls
Kennesaw, GA
Advanced Bodybuilding Routines
I have been using the following advance routine during the
last six months and have seen some amazing results
from it--the routine is a combination routines I have used
in the past--I switch the routines about every 3-4 weeks to
keep the muscles off balance--It has worked! My best
lifts are 370 flat bench (also 225 for 25 reps--bench) 500
squats for 6 reps (720 hack squats for 8 reps) 325 close
grip for 2 reps--150 curls for 3 reps--225 military for 2 reps
and 135 one arm dumbel rows for 5 reps. I curently
weight 217 and have 10% body fat. Any way--here's
what worked for me:
Day 1=chest/back/bis/calves--3-4 sets 8-10 reps
Day 2=thighs/shoulders/tris/traps 3-4sets 8-10 reps
(Repeat cycle for a total of 6 days on in 1 week)
Day 1=chest/back/bis/calves--5-6 sets 4-6 reps
Day 2=thighs/shoulders/tris/traps 5-6 sets 4-6 reps
(Repeat cycle for a total of 4 days on in a week m/t skip wed th/f)
(Return to week 1 format for week 3 and week 2 format for week 4)
Here we change muscle order:
Day 1=Chest/shoulders/tris 8-10 reps 3-4 sets
Day 2= back/bis/traps 8-10 reps 3-4 sets
Day 3= things/hams/calves 8-10 reps 3-4 sets
Day 4=Chest/shoulders/tris 4-6 reps 3-4 sets
Day 5=back/bis/traps 4-6 reps 3-4 sets
Follow this routine for 3 weeks then return to routine 1--try to
add 5 lbs per exercise per week.
If you really want a muscle shock--add a fourth week that
looks like this:
Day 1=chest/shoulders/tris 2-3 sets 35-50 reps
rest
Day 3=Back/Bis/Traps 2-3 sets 35-50 reps
rest
Day 5=thighs/hams/calves 2-3 sets 35-50 reps
(warm up well and push hard--its kinda fun till you wake up
the next day--LOL!!!)
The key is basic heavy exercise--skip the machines--they
are for exec's with no time!!! Train hard--rest like you are
a teenager again (8-10 hours a nite) and eat very well (try
separating your carb meals from your fat/protien
meals--eat 6-8 times a day) remember--you do this
because it is fun--if its no longer fun--find another hobby
or change you routine!!!
I hope this helps
Brett
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