Home | Supplements | eBooks | DVDs | Articles | Forum
___________________________________________
Truly Huge Fitness Tips
Presented by TrulyHuge.com
___________________________________________
Actualize Your Muscular Potential In One Year!
Without a doubt, Mike Mentzer was one of the most intelligent
bodybuilders to ever grace the bodybuilding platform, and one
of the most controversial.
Mike Mentzer (Mr. Universe) claimed that an individual could
realize his or her genetic potential in one year! See and hear
him align his reasons, deliver the unassailable logic,
responsible for his belief that fulfilling one's potential
should require very little time. Although controversial, one
must admit that Mentzer stimulates thought like no other
in the field.
Click Here For more info on Mike Mentzer and High Intensity Training
____________________________________________
Fitness Tips For 9/14/2005
____________________________________________
The Once a Week Workout Blast!
By Patrick L. Deu Pree Lifetime bodybuilder
Once a week? Train once a week and make gains? Heresy! Absolute
training heresy! Or maybe not. For those of you who have read my
articles before you know I have used a bit of creative license
in my advice about working out. For instance I suggested a
rotating three days a week program where one could workout on a
split routine and still have more time to recover. It also worked
well for married people with little time to train.
I'm going back a ways in time right now to 1975, thirty years ago
as of this writing. I had a basic, back room gym, squat racks,
Olympic barbell, heavy duty bench. I trained there three days a
week and practiced martial arts on the other days. I also
instructed my friends who were my "gym members." My advice was,
"workout three days a week at least and always concentrate on the
basics first, bench press, squats, power cleans, deadlifts, etc.
I had this friend named Dave Kong. Dave was a student at San
Francisco State College at the time and he had a pretty busy
schedule. He was a bit out of shape, he did some push ups on the
morning but he really didn't look in shape. I would beg him to
come by my back room gym to work out three days a week after
school. He said he was pretty busy but I kept on him. Finally he
relented but said he could only come by on Friday to workout. I
said he was wasting his time but if that's what he wanted to do
then he could.
He began working out on Friday evenings. I continued on my regular
schedule along with my other members but I decided to watch Dave
closely to see what happened. I began to notice a change! He
started growing, using more weight in his exercises, his chest
grew, his arms grew, I couldn't believe it.
I moved south from the bay area in 1978 and trained both at the
Glendale YMCA and at Gold's Gym with was at the time located in
Santa Monica on Second Street. I was in my very early thirties
and I trained three times a week, as usual. I started working at
hard construction labor and I was so knocked out I found I had
no energy to go to the gym after work. I remembered Dave. I
decided at the time to go to the gym on Saturdays. The first
Saturday I could hardly get through even three basic exercises.
The second week I made it through the entire routine but barely.
The third week I sailed through and the forth week I actually
began seeing strength gains! Wow! It worked.
I eventually returned to the usual three day a week workout
using the rotation two way split rotation program. I did high
sets in those days and I began to notice that my joints,
especially my elbows began to hurt. I was 35 years old now.
Also, I noticed that I was not always able to do as much
workout to workout like I had always been able to do in my
20s and earlier 30s. I began to re-read my IRONMAN MAGAZINES,
these were the older onespublished by Peary Rader. I read
articles by Mike Mentzer, Bradley J. Steiner and a new writer
named Stuart McRobert. I decided to change my training. I did
a light whole body routine on Wednesday and a heavier whole
body routine on Saturday mornings. I put on twenty extra
pounds of muscle in no time at all. The pain in my elbows
went away.
As I got into my 40s my schedule began to change, I got busier,
took on more and more responsibilities and found that sometimes
I could only get into the gym once a week so on that one day a
week I really hit it hard. Brief but intense the way Mike
Mentzer described in his articles, basic, the way Stuart
McRobert and Bradley J. Steiner suggested. I kept all my
muscle bulk.
In my late forties I continued to train the same way, either
at Gold's Gym North Hollywood or at World Gym, Venice where
I would go and sometimes visit my good friend Chuck Pendleton,
also known as Gordon Mitchell in the Hercules movies and
spaghetti western fame.
I am now in my fifties, even more responsibilities, I am a
supervisor at my job now, I also go to Glendale College,
which I have done for the past twelve years. I workout mainly
at home in my garage which is fully equipped with cast iron
weights, a basic bench, lat machine and squat rack, all
that's really needed. Below is my present routine. It keeps
me going. I also have added bicycling which I do about twice
to three times a week, going back and forth to my job.
Bench Press 2x5
Dumbbell Incline Press 2x6-10
Squats 1x15
Stiff Legged Deadlift 1x12
Dumbbell Shrugs 1x20
Lat Pull to Chest 2x8-10
Standing Military Press2x5-8
Straight Bar Curls
Supersetted with
Tricep Pushdowns 2x8-12
Four Way Neck
Exercise with headstrap 20 each way
Forearm curls
Supersetted with
Reverse forearm curls 20 - 60 reps.
That's about it, it takes about an hour to get through this
routine, at times I work up in doubles and singles in the
bench press and squats. I have made some adjustments, I can
no longer do power cleans or behind the neck presses. I lead
a busy life, balanced between work, exercise and relaxation.
Try this routine if you are pressed for time, you might see
some extra gains. Good luck.
