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Ryan Hughes’ Power Pecs Chest Workout

 

Back when I only had 135 pounds on my 6-foot-1 frame, I had to deal with the usual labels: ectomorph, hardgainer, skinny kid. I didn’t care for those words then, and I don’t like them any better now.

I used weights to change my physique. I love to train heavy, I love to move quickly, and I love the pump I get from high volume. I put all three of these elements into each workout I do, and I couldn’t ask for better results.

Today’s chest workout is no different. It combines a fast pace to keep your heart rate up, high volume for an insane pump, and heavy weights to make you stronger.

When you put each of these pieces together, you end up with a max-effort workout that will challenge all aspects of your fitness level.

Let’s get it done!

Power Pecs
Watch The Video – 11:11

One of the toughest aspects of this workout is the mental game. Your body will always have that extra rep, or that extra set, but you have to find the mental energy to get it done. I may not be the biggest or strongest guy in the gym, but I guarantee no one can outwork me.

If you’ve never done this type of training before, you might find it difficult. If you fail, put the weight down and give yourself a little break before you finish the set. You want the shortest rest periods possible, but do whatever you need to get the work done. Never give up on a set.

A lot of guys tell me that they want to build the best physique ever. I think that’s the wrong approach. Don’t focus on being the best ever, focus on building your best physique ever.

Max out what you can do. If you constantly compare yourself to everyone else, you’ll sell yourself short. Hit this workout with all you’ve got and reap the personal rewards.

Program Notes

Incline dumbbell press

I like to do a couple warm-up sets before starting the first heavy set. Don’t go too heavy on the warm-up because you’ll wear yourself out. Eighty total reps is a lot of reps, so you have to keep an eye on muscular endurance. This is a chest marathon.

I start with 75-pound dumbbells for the first warm-up set and then go up to 85 pounds for the second. When I start my working sets, I go up to 100 pounds. Don’t worry about what I’m doing, though. Pick a weight that’s challenging for you.

This style of training is mentally draining. Dig deep and do your best on those last couple sets. If you need to rest-pause to hit the total rep count, do it, but make sure you finish every single rep.

Hammer strength chest press

You can do these with whatever grip you prefer. Challenge yourself with the weight and then increase it every set. You might feel like you’ll never get those target reps, but trust me—I’ve been doing this long enough. One way or another, the reps will come.

Hammer Strength Chest Press

 

Reverse-grip barbell bench press

Use lighter weight for this exercise and focus on the contraction—squeeze on each and every rep. You want to push until you can’t go anymore. Crush the barbell with your grip and engage your mind-muscle connection.

If you fail on this exercise, don’t panic. Let the weight briefly sit on your chest, reverse your grip back to normal, and press the bar back up.

Pec deck

Make sure you don’t round your shoulders forward: Keep your chest high and maintain a good arch in your lower back. Focus entirely on the chest and squeeze.

Pec Deck

 

Incline dumbbell flye

Get as much as you can out of this exercise. Stretch nice and wide at the bottom of each rep, and squeeze at the top for a full contraction. Don’t go too heavy or you’ll round your shoulders forward. Keep the tension entirely on your upper chest.

High cable flyes

We’re doing 100 total reps, so do as many reps as you can per set and as many sets as you need to get to 100 reps. I usually do four sets of 25 reps.

High Cable Flyes

At the end of the workout, you’ll be exhausted. You may want to give up and walk out. But at the end of the day, you always have those extra reps and extra sets in you. Leave them in the gym.

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Ryan Hughes’ Power Pecs Chest Workout

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James Grage's Rewired 9-Week Fitness Trainer – Day 11, Back

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Today, you’ll torch your upper back and lats with a barrage of pulls from every angle. During your warm-up set, don’t go to exhaustion. If 12 good-form pull-ups paired with inverted rows assignment seems too brutal of an assignment for you, do what you need to modify it while still keeping a full range of motion.

You could use an exercise band, for instance. Even better, have your training partner support your knees or hips during the movement. This will give you a more consistent stimulus, while staying truer to a pull-up than a machine-assisted version allows.

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BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 11, Back

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 11, Back

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James Grage's Rewired 9-Week Fitness Trainer – Day 9, Legs

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Just over a week into this trainer, you might be asking, “Dude, where’s my cardio?” It’s true, the Rewired Trainer doesn’t have the same type of isolated, long-duration, low-to-mid-intensity cardio sessions you’ll see in many other training plans. If that means you’re having trouble catching up on your favorite bad TV, well, don’t wait for an apology!

During phase one of the program, your cardio comes in two forms: the warm-up at the start of each workout, and the supersets that dominate workouts like yesterday’s and today’s. If you’re not out of breath at the end of this 45-minute leg routine, then your workout intensity is the issue, not the training program!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 9, Legs

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 9, Legs

Jogging-Treadmill

James Grage's Rewired 9-Week Fitness Trainer – Day 4, Back

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By now, you should have a pretty good idea of how much time the workouts in the Rewired Trainer are going to take you. It should be somewhere around 45 minutes, perhaps a bit less. You can count on this throughout the next nine weeks. No two-hour leg day surprises are around the corner!

One of the advantages of James Grage’s style of training is that it can be depended on and planned around. You’re giving your body a equal overall stimulus, building both a balanced physique and a balanced fitness lifestyle. You’ve got time for work, family, and adequate nutrition, and crushing it in the gym!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 4, Back

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 4, Back

<div id="DPG" webReader="16.9770852429"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-2.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-4.html">Next</a></h5><p>The five-day split that James Grage uses, and which is the basis of the Rewired Trainer, is a bit old-school. But that's not a bad thing! Each day, you'll come in with around 15-20 sets to work with, a lineup of proven movements, and the singular assignment of making them as intense as you can.</p><p>If you're used to chest and leg workouts that demand 25 sets or more, this may take a little getting used to. But think of it this way: You're not just trying to survive today's workout; you're trying to get maximum stimulation out of each and every rep. Just like life, this routine is as easy or hard as you make it.</p><div id="meal-plan-table"><ul class="defined"><li class="c7">
<h6>Cardio Warm-up</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_1.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a> <a href="javascript:pop('jogging-treadmill')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/649/Male/t/649_2.jpg" alt="Jogging-Treadmill" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jogging-treadmill')">Jogging-Treadmill</a></strong><br />15 minutes, 55-60%</span></li>
<li class="c7">
<h6>Warm-up Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('isometric-wipers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1571/Male/t/1571_1.jpg" alt="Isometric Wipers" width="53" height="53"/></a> <a href="javascript:pop('isometric-wipers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1571/Male/t/1571_2.jpg" alt="Isometric Wipers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('isometric-wipers')">Isometric Wipers</a></strong><br />1 set of 20 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('push-up-to-side-plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/844/Male/t/844_1.jpg" alt="Push Up to Side Plank" width="53" height="53"/></a> <a href="javascript:pop('push-up-to-side-plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/844/Male/t/844_2.jpg" alt="Push Up to Side Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-up-to-side-plank')">Push Up to Side Plank</a></strong><br />1 set of 20 reps (10 each side)</span></li>
<li class="c7">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="c7">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Barbell Incline Bench Press - Medium Grip</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dips-chest-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_1.jpg" alt="Dips - Chest Version" width="53" height="53"/></a> <a href="javascript:pop('dips-chest-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/145/Male/t/145_2.jpg" alt="Dips - Chest Version" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-chest-version')">Dips - Chest Version</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 15, 12, 10 reps</span></li>
</ul></div><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_01.jpg" width="560" height="113"/><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_02.jpg" width="193" height="187"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_03.jpg" width="174" height="187"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/rewired-10per-off_04.jpg" width="193" height="187"/></a><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-2.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-4.html">Next</a></h5></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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James Grage's Rewired 9-Week Fitness Trainer – Day 3, Chest

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The five-day split that James Grage uses, and which is the basis of the Rewired Trainer, is a bit old-school. But that’s not a bad thing! Each day, you’ll come in with around 15-20 sets to work with, a lineup of proven movements, and the singular assignment of making them as intense as you can.

If you’re used to chest and leg workouts that demand 25 sets or more, this may take a little getting used to. But think of it this way: You’re not just trying to survive today’s workout; you’re trying to get maximum stimulation out of each and every rep. Just like life, this routine is as easy or hard as you make it.

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

Link to article: 

James Grage's Rewired 9-Week Fitness Trainer – Day 3, Chest

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 3, Chest

<div id="DPG" webReader="26.7032546267"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><p>"Do another set!" I heard the familiar voice of Arnold roar across the gym," recalls Dick Tyler in "West Coast Bodybuilding Scene: The Golden Era."</p><p>"For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. 'You want to kill me or something?' he asked.</p><p>"'If that's what it takes for you to win Mr. America this year, yes.' He couldn't have made it much plainer than that.</p><p>"'OK, but I have to rest first.'</p><p>"'No,' said Arnold as he turned back to the calf machine for another set ,'you wait too long.'</p><p>"Don shook his head in disbelief and went back to another set of curls."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day54_graphics-1.jpg" width="560" height="315" border="0" class="c8"/><p>When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today's workout.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />8 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-53.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-55.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 54

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“Do another set!” I heard the familiar voice of Arnold roar across the gym,” recalls Dick Tyler in “West Coast Bodybuilding Scene: The Golden Era.”

“For a moment, I thought he was urging Dave [Katz] on. Instead it was aimed at Don Peters on the preacher bench. Don was standing in a pool of sweat. I could see his muscles twitch involuntarily. ‘You want to kill me or something?’ he asked.

“‘If that’s what it takes for you to win Mr. America this year, yes.’ He couldn’t have made it much plainer than that.

“‘OK, but I have to rest first.’

“‘No,’ said Arnold as he turned back to the calf machine for another set ,’you wait too long.’

“Don shook his head in disbelief and went back to another set of curls.”

When Arnold spoke, everyone listened. He started out as just another new guy, and ended up the voice in the back of the mind of every lifter who trained alongside him. Hear his voice in today’s workout.

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Arnold Schwarzenegger Blueprint Trainer Day 54

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Arnold Schwarzenegger Blueprint Trainer Day 53

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Over the last eight weeks, you’ve done 15 chest and back workouts, and taken only 7 rest days. No matter if you’ve been splitting them into two-a-days or taking your medicine all at once, by now, you have a very good idea of the level of intensity that Arnold utilized just to keep moving forward. He waged a constant battle between perceived exhaustion and actual physical exhaustion, and he knew every trick in the book to defeat the former. It can seem like a religious experience in the heat of the moment, but Arnold knew how to keep emotions from getting as heavy as the weights. Here’s how he responded in an interview with the men’s magazine “Oui” in 1977, when asked if Gold’s Gym was like working out “in a temple:”

“Yes and no. There’s often a point where you say, ‘It’s getting too intense here.’ Your partner might be a little scared of the next set because you’ve been pushing him too hard, so you’ll crack a joke and go over to somebody else and bullshit a little. Then you talk him into it. The best example I can think of was one day when Franco Columbu walked into the gym, went down into a squat with 500 pounds on his shoulders and couldn’t come back up. Someone had to lift the weight off. I reminded Franco that four people from New York were watching the great Franco Columbu, the world’s strongest bodybuilder, crashing down under a mere 500 pounds.

‘Franco,’ I told him, ‘this is very embarrassing. There are a lot of people here watching and they think that the muscle magazines are all bullshitting.’

“He looked around and started breathing heavily, so I pushed it further. I bet him $20 in front of everybody that he couldn’t do another repetition and then offered an additional $50 if he could go on and do eight reps. ‘Bullshit!’ he screamed. ‘I did it a few weeks ago and I can do it again.’ Out of the door he went, took a few deep breaths and came back to do 10 repetitions with the same weight-not 8 but 10.

“Do you think his body changed? No; his body was the same, his power was the same, but he was motivated. He ripped the weight out and just started going up and down as if there were no end, as if he were going to do 50 repetitions.”

Harness the intensity and make today’s workout count.

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Arnold Schwarzenegger Blueprint Trainer Day 53

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Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

QHow did your fitness
journey begin?

The desire for a better body started where it must: in my mind. I was a young mom with three kids and didn’t want to be a chubby wife wearing “mom jeans.” I thought to myself that I wanted to instead feel and look as good as possible for as long as possible. Fast-forward years later, what started as a goal fully bloomed into a lifestyle. I no longer work out merely to look good; at the risk of sounding cliché, I work out to feel good. Plus, the lifestyle really is its own reward.

What workout regimen delivered the best results?

There is no best workout regimen, if you ask me. I just do something for five days a week. I am an 80s chick at heart. One of my favorite things to do is go in-line skating—pretty old-school, I know—but I love what it does for my lower body, and it never gets boring. I don’t mind the looks either!

I encourage others to not always think of exercise as gym time, but as activity time: Just move is what I say!

GYM = (G)et (Y)ourself (M)oving

“I no longer work out merely to look good; at the risk of sounding cliché, I work out to feel good.”

Circuit: 2 rounds

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Circuit 6 rounds

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What nutrition plan fueled your body?

There are certain habits that work, and always will. Reducing sugar, for example, helps most people in a hurry. When we think of eating “clean,” most people actually eat “pretty clean.” I use an 80-20 balance, meaning that I eat healthy 80 percent of the time. And the other 20? A girl needs to have a little fun!

Specific food types, sizes and portions? I’m not one of those people who goes around measuring and weighing everything I can. To me, that takes you down that dreaded diet road. I’ve never known anyone who can stick with a diet for long. In the end, it takes consistency and common sense to eat in a healthy manner. Have the choice between a grilled chicken sandwich or one that’s breaded and fried? You know what to do. The question is: Do you actually do it?

What does work for me is eating six small meals a day and alternating high and low carb days. I know you’ve heard it before, but it keeps my metabolism, energy levels, and mental mood all positive. Eat small portions of good stuff every few hours. That’s a plan I can stick with easily.

On a typical high carb day, I eat the following:

  • Omelet Omelet
    3/4 cup egg whites, 1 whole egg
  • Oats Oats
    1/4 cup (dry)
  • Protein Shake Protein Shake
    1 serving with 1 tablespoon all natural almond butter

What supplement schedule gave you the greatest gains?

Creatine has by far been the best thing to help me recover from workouts and get muscle gains. Other than that, I must have my morning coffee!

How did your passion for fitness emerge?

My interest was immediate, but my passion developed when I started training others. I truly love being part of a person’s transformation process. They often start off with a frown (because I work them hard), but after a few weeks of sweat and soreness, something happens. There’s a glint in their eyes because they want to be at the gym. They’re excited to check the scales once a week and see their weight improve. They notice that their clothes fit better. They get to buy new clothes. They get to buy new shoes! Yeah, I know that shoe size has nothing to do with it, but a gal deserves new shoes with her new clothes and body…right?

What drives you to
get better?

Not sure that I do get “better,” but I sure get different. Recently I’ve gone through many of my old photos. My body has changed almost as often as my hair color. When I first got serious about lifting, my goal set was to add muscle to my frame. Then when I started doing bodybuilding shows, that goal morphed into becoming more cut and proportioned. Now it’s more about how I feel and doing what I love. I don’t look at my body and think, “Wow, that area needs work; I better get after it.” I come to the gym excited to try new things and have fun. Lately, I have been practicing walking on my hands! Don’t care if it makes me look better or not… it’s just fun!

What aspects about the sport fascinate you?

When I did more shows, it was fascinating for me to see how the body could be manipulated for appearance. Look at a competitor on stage day and then again two weeks later: The difference is astounding. And the weight can change by up to 20 pounds! Cut carbs, cut fat, load carbs, load fat, cut sodium, load sodium, deplete water – it’s really like a science experiment. Seeing how each body responds so differently is even more intriguing!

Now my fascination is about what lasts far beyond the stage lights and ever-smaller show suits. Keeping a healthy body lets me play with my grandchild without tiring. It lets me travel to see my three wonderful kids. It keeps me going when the day is too long and the demands are too many. I’ve learned over the past couple of years that even though we might desire to “do it on our own” that we’re actually doing it through the support of others and our religious beliefs. Lots of people talk about going for a walk as part of a healthy lifestyle? My walk with faith is the most important I’ll ever take and the only one that lasts forever.

What or who motivated you?

Maybe the most life-changing conversation of my life happened as my grandmother’s life ended. She told me to get out there and live life to the fullest, to not miss a thing. Her words changed my life. So I would ask anyone reading this to remember that it’s okay to love the gym, but realize that the gym will never love you back.

Where did you go for inspiration?

I found inspiration in my religious faith. I also find inspiration in rollerblading by the beach, looking up at the moon, or watching tiny spring flowers that signal the coming of summer. It’s hard not to be inspired. To me, inspiration starts with having a grateful heart.

Sometimes I don’t want to work out, but I have found that mental battle cannot be won. The best way for me to handle it is to just go anyway. After working out, I tend to feel better. I always believe that feelings follow actions, not the other way around.

What are your future fitness plans?

The more years I spend doing this, the less I realize it’s possible to really plan. Life changes fast and hard. My only plans are to pray a lot, continue working out, and help others reach their goals.

“Bodybuilding is not for sissies. It isn’t even for tough guys. It’s for tremendously dedicated people who are willing to sacrifice a lot to reach a goal.”

Where will bodybuilding take you?

As I already mentioned, life changes so fast. I honestly have no idea, but I know it’s going to be exciting and fulfilling. It’s already taken me through some of the best and worst years of my life. And I am better for having been a part of it.

What is your most important fitness tip?

Eating right is more important than working out. If you work out like a beast and eat like a pig, it won’t do you much good. Start with a base of healthy eating and then—whatever your choice of exercise—it will count.

If you are looking to be a bodybuilder, just realize your life will change. You will lift six days a week. You will watch everything that goes into your mouth. You might spend more on supplements than your electricity bill. You will be sore and tired many days, but have to push through it at the gym. Bodybuilding is not for sissies. It isn’t even for tough guys. It’s for tremendously dedicated people who are willing to sacrifice a lot to reach a goal. How bad do you want it?

Who is your favorite bodybuilder/fitness athlete?

In my opinion, Laura Combs was a groundbreaking female athlete. She had amazing biceps back when the public wasn’t sure whether a woman should have biceps or not. Despite naysayers, she followed her dreams and didn’t let the drama drag her down. We could all look to her as a role model who paved her own path.

Among the more modern fitness stars, how can you not love Jamie Eason? The girl has a passion for others. She loves her husband, her new baby, her supporters, and her friends. And after all those, she loves fitness. That’s an impressive order of priorities.

How did Bodybuilding.com help you reach your goals?

Without exaggeration, BodySpace helped me reach my goals by being a valuable resource for any question I might have had. Within that community is such a depth of experience and sense of camaraderie that, if you have an issue, someone there has already worked through it and written an article about it. Try it yourself. Type something in the search box and see. It’s hard to get lost in the sometimes confusing world of fitness when you use BodySpace as a resource. It’s just the truth.

The other thing I love about Bodybuilding.com’s site is that there are countless articles and examples of different ways to train. Some people like to lift heavy. Others like cardio. Still others are more into yoga and flexibility. If you ever get bored, simply search around the site to find something fresh and motivating.

Gina’s Top 5 Gym Tracks

  1. “Colourless Colour” by La Roux
  2. “Bloodstream” by Stateless
  3. “Too Close” by Alex Clare
  4. “You My Everything” by Ellie Goulding
  5. “Take Me With You” by Serge Devant
Competition History
  • 1999 NPC National Championship
  • 2003 NPC Junior Championship
  • 2003 NPC Junior Championship
  • 2003 NPC USA Championship
  • 2003 NPC National Championship
  • 2004 NPC Junior National Championship
  • 2005 NCP Junior USA Championship
  • 2006 Shannon Dey Classic
  • 2007 NPC Junior National Championship
  • 2008 Flex Arnold Classic Model Search
  • 2009 NPC National Championship
  • 2011 Fitness Universe Weekend Miami
  • 2011 Top 10 Fitness Universe Las Vegas
  • 2012 Fitness Universe Weekend Miami
Photography Credits
  • Eva Simon Photography


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Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

<div class="article-padding-content" webReader="40.0847483791"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 07, 2014</span></div><div id="DPG" webReader="38.2488710487"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-42.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-44.html">Next</a></h5><p>How did you feel this morning? Eager to get back to work and start week seven, or frantically searching for an excuse to take a second day off? If the answer is the second, well, Arnold had days like that as well. Reg Park may have been the ultimate inspiration for young Arnold to train, but when he needed more immediate pushing to get to the gym, he looked to Karl Gerstl, a doctor in his home town. Gerstl was Arnold's first serious training partner, and while he may not have a Wikipedia page like all the others who came afterward, he was perhaps even more important.</p><p>"Every month, I had at least a week where I really didn't want to train and I questioned myself: Why should I train hard if I don't feel like it?" Arnold writes in "The Education of a Bodybuilder." "These were the days Karl pulled me out of it. He'd say, 'Man, I feel great today! I want to do bench presses. Let's do 25 instead of 20. How about a contest? Ten shillings to the one who does the most bench presses.'</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day43_graphics-1.jpg" width="560" height="430" border="0" class="c8"/><p>"It worked perfectly. He forced me to get off my butt, to get my sluggish body moving. It became extremely important to have somebody standing behind me saying 'Let's do more, Arnold. Come on—another set, another rep.' And it was just as important for me to help somebody else. Watching him work out, encouraging him, somehow drove me on to do an even tougher set."</p><p><em>Somehow.</em> It's hard to explain the precise mixture of encouragement and harassment that makes the perfect training partner, but Arnold knew it when he saw it. If you're feeling tired and low with a dozen workouts to go, push through for your training partner!</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Bent-Over Barbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-42.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-44.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html">Arnold Schwarzenegger Blueprint Trainer: Mass Nutrition Overview</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 43

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How did you feel this morning? Eager to get back to work and start week seven, or frantically searching for an excuse to take a second day off? If the answer is the second, well, Arnold had days like that as well. Reg Park may have been the ultimate inspiration for young Arnold to train, but when he needed more immediate pushing to get to the gym, he looked to Karl Gerstl, a doctor in his home town. Gerstl was Arnold’s first serious training partner, and while he may not have a Wikipedia page like all the others who came afterward, he was perhaps even more important.

“Every month, I had at least a week where I really didn’t want to train and I questioned myself: Why should I train hard if I don’t feel like it?” Arnold writes in “The Education of a Bodybuilder.” “These were the days Karl pulled me out of it. He’d say, ‘Man, I feel great today! I want to do bench presses. Let’s do 25 instead of 20. How about a contest? Ten shillings to the one who does the most bench presses.’

“It worked perfectly. He forced me to get off my butt, to get my sluggish body moving. It became extremely important to have somebody standing behind me saying ‘Let’s do more, Arnold. Come on—another set, another rep.’ And it was just as important for me to help somebody else. Watching him work out, encouraging him, somehow drove me on to do an even tougher set.”

Somehow. It’s hard to explain the precise mixture of encouragement and harassment that makes the perfect training partner, but Arnold knew it when he saw it. If you’re feeling tired and low with a dozen workouts to go, push through for your training partner!

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<div id="DPG" webReader="85.2108130763"><div class="side-bar" webReader="-20"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/josh-haladay-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/JTH2122/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://www.facebook.com/pages/Josh-Halladay/445424338812911" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://twitter.com/Josh_Halladay" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/josh_halladay" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Josh "The Beast" Halladay<br /><strong>Height:</strong> 5'11"<br /><strong>Weight:</strong> 220 contest<br /><strong>Occupation:</strong> NPC bodybuilding competitor, Universal-sponsored athlete, owner of the worCk.com.</p></div><p>A lot of dudes want big arms. As an NPC bodybuilding competitor shooting for a spot in the IFBB, I don't really have a choice—massive arms are a must to place well and earn my pro card. To build the right amount of size and shape, I train my arms a little differently than I train the rest of my body.</p><p>For other body parts, I cycle heavy weeks with high-rep weeks. For my arms, however, I train almost exclusively with high reps, forced reps, supersets, and volume.</p><p>I feel like the extra blood pushed into my arms through this kind of training has really helped them grow—more so than if I were to focus on low-rep, high-weight workouts.</p><p>Here's what one of my arms workouts looks like in action:</p><br /><h3 class="article-title">Old School Arms<br /><span class="exercise-note">Watch The Video - 16:39</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/wMm5bueCcTY" frameborder="0" allowfullscreen=""></iframe><h3 class="article-title">Old School Arms Workout</h3><p>This is a typical off-season workout for me. I don't pay a massive amount of attention to the number of reps I'm doing. I'm more worried about doing good reps and doing them to failure. Each week, I rotate which muscle group I hit first. This workout, I hit biceps first.</p><div id="meal-plan-table"><ul><li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('machine-preacher-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/148/Male/t/148_1.jpg" alt="Machine Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('machine-preacher-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/148/Male/t/148_2.jpg" alt="Machine Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-preacher-curls')">Machine Preacher Curl</a></strong><br />4 sets of 10-12 reps, partial reps to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternate Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternate Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Alternating Dumbbell Curl</a></strong><br />4 sets of 10-12 reps, partial reps to failure</span></li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />3 sets of 10-12 reps; 4 strip sets to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />4 sets of 10-12 reps, try to go heavier each set</span></li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Triceps Pushdown - Rope Attachment" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Triceps Pushdown - Rope Attachment" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Triceps Pushdown</a></strong><br />3 sets of 10-12 reps; 4 dropsets to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('machine-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/901/Male/t/901_1.jpg" alt="Machine Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('machine-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/901/Male/t/901_2.jpg" alt="Machine Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-triceps-extension')">Machine Triceps Extension</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curl</a></strong><br />1 set of 10-15 reps; 4 dropsets to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-v-bar-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/143/Male/t/143_1.jpg" alt="Triceps Pushdown - V-Bar Attachment" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-v-bar-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/143/Male/t/143_2.jpg" alt="Triceps Pushdown - V-Bar Attachment" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-v-bar-attachment')">V-Bar Triceps Pushdown</a></strong><br />1 set of 10-15 reps; 4 dropsets to failure</span></li>
</ul></div><h3 class="article-title">"The Beast" Training Tips</h3><p>You will see throughout the video that I concentrate much more on the movements and rep ranges than I do on the actual weight. You'll also notice that I use partial reps when I hit failure. In my mind, lifting to failure is one of the biggest triggers of muscle growth. Many people don't understand the purpose of half reps and call them "fake reps."</p><p>Call it what you want, but if I am physically unable to lift with a full range of motion, it's because I have completely exhausted the muscle that I am working on, not because I'm slacking. In fact, I'm trying to push beyond failure and elicit maximum growth.</p><img src="images/2014/old-school-arms_graphics_universal-1.jpg" width="560" height="316" border="0"/><p>"In my mind, lifting to failure is one of the biggest triggers of muscle growth."</p><p>On your next arm day, I challenge you to finish every set with a dropset to complete and utter failure—until you physically cannot complete even an eighth of the motion. I promise you won't regret it.</p><p>People tend to do repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential. That being said, there are some basic exercises that you'll always see in my arms workouts. I think barbell or dumbbell curls should always be done for biceps and some type of close-grip bench or a skull-crusher movement should always be performed for triceps. There's just no getting around the fact that these are some of the best, old-school arm movements for pure size and thickness.</p><img src="images/2014/old-school-arms_graphics_universal-2.jpg" width="560" height="181" border="0"/><p>"People tend to do very repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential."</p><p>Another thing you'll notice about my training is that it is relatively fast-paced. Over the last year, I've shortened the rest time I take between sets. The warmer I keep my muscles, and the more I keep moving, the better I perform during my workouts. Although the shorter rest periods mean I can't go quite as heavy, the upside is that I can completely exhaust the muscles. I'm a bodybuilder, not a powerlifter.</p><p>Taking less time between sets also seems to help my joints. I played football for 14 years, so I have to deal with my fair share of joint problems. Keeping up a fast pace helps those joints move more fluidly.</p><p>I hope that some of these tips and pointers can help you in your quest for big pipes. Go get 'em and let me know after you try the workout!</p><a href="http://www.bodybuilding.com/store/universal.html"><img src="http://www.bodybuilding.com/fun/images/2014/universal-nutrition-banner.jpg" width="560" height="144" border="0" class="c15"/></a><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="5.35680751174"><a href="http://www.bodybuilding.com/fun/quads-on-fire-hunter-labradas-two-week-leg-cycle.html"><img src="images/2014/hunter-labradas-two-week-leg-cycle-labrada-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="6.88732394366"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/quads-on-fire-hunter-labradas-two-week-leg-cycle.html">Quads On Fire: Hunter Labrada's Two-Week Leg Cycle</a></h4><p style="display: inline;" class="webReader-styled">
Yes, it's possible to train hard and still have space for recovery. Spread your lower-body work across four biweekly sessions and get ready to shop for new pants!</p></div></div><div class="c19" webReader="4.52570093458"><a href="http://www.bodybuilding.com/fun/chest-of-the-dragon-slayer.html"><img src="images/2014/chest-of-the-dragon-slayer_smallbox_gaspari.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="5.57009345794"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/chest-of-the-dragon-slayer.html">No More Excuses: Rich Gaspari's Age-Defying Chest And Abs Workout</a></h4><p style="display: inline;" class="webReader-styled">
Don't wake up one morning with an old man's chest and abs. Defy Father Time and build timeless size and strength with help from 'the Dragon Slayer!'</p></div></div><div class="c19" webReader="4.70351758794"><a href="http://www.bodybuilding.com/fun/strong-arm-tactic-james-grage-superset-arms-workout.html"><img src="images/2014/strong-arm-tactic_bpi-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="5.78894472362"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/strong-arm-tactic-james-grage-superset-arms-workout.html">Strong-Arm Tactics: James Grage's Superset Arms Workout</a></h4><p style="display: inline;" class="webReader-styled">
Strong arms aren't built with fancy techniques. They're built with hard work and intense training. Try this video workout and see for yourself!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="36.5714285714"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-13.9769230769"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Old-School Arms: Josh Halladay's Arms Workout

A lot of dudes want big arms. As an NPC bodybuilding competitor shooting for a spot in the IFBB, I don’t really have a choice—massive arms are a must to place well and earn my pro card. To build the right amount of size and shape, I train my arms a little differently than I train the rest of my body.

For other body parts, I cycle heavy weeks with high-rep weeks. For my arms, however, I train almost exclusively with high reps, forced reps, supersets, and volume.

I feel like the extra blood pushed into my arms through this kind of training has really helped them grow—more so than if I were to focus on low-rep, high-weight workouts.

Here’s what one of my arms workouts looks like in action:

Old School Arms
Watch The Video – 16:39

Old School Arms Workout

This is a typical off-season workout for me. I don’t pay a massive amount of attention to the number of reps I’m doing. I’m more worried about doing good reps and doing them to failure. Each week, I rotate which muscle group I hit first. This workout, I hit biceps first.

“The Beast” Training Tips

You will see throughout the video that I concentrate much more on the movements and rep ranges than I do on the actual weight. You’ll also notice that I use partial reps when I hit failure. In my mind, lifting to failure is one of the biggest triggers of muscle growth. Many people don’t understand the purpose of half reps and call them “fake reps.”

Call it what you want, but if I am physically unable to lift with a full range of motion, it’s because I have completely exhausted the muscle that I am working on, not because I’m slacking. In fact, I’m trying to push beyond failure and elicit maximum growth.

“In my mind, lifting to failure is one of the biggest triggers of muscle growth.”

On your next arm day, I challenge you to finish every set with a dropset to complete and utter failure—until you physically cannot complete even an eighth of the motion. I promise you won’t regret it.

People tend to do repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential. That being said, there are some basic exercises that you’ll always see in my arms workouts. I think barbell or dumbbell curls should always be done for biceps and some type of close-grip bench or a skull-crusher movement should always be performed for triceps. There’s just no getting around the fact that these are some of the best, old-school arm movements for pure size and thickness.

“People tend to do very repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential.”

Another thing you’ll notice about my training is that it is relatively fast-paced. Over the last year, I’ve shortened the rest time I take between sets. The warmer I keep my muscles, and the more I keep moving, the better I perform during my workouts. Although the shorter rest periods mean I can’t go quite as heavy, the upside is that I can completely exhaust the muscles. I’m a bodybuilder, not a powerlifter.

Taking less time between sets also seems to help my joints. I played football for 14 years, so I have to deal with my fair share of joint problems. Keeping up a fast pace helps those joints move more fluidly.

I hope that some of these tips and pointers can help you in your quest for big pipes. Go get ’em and let me know after you try the workout!


Recommended For You

Quads On Fire: Hunter Labrada’s Two-Week Leg Cycle

Yes, it’s possible to train hard and still have space for recovery. Spread your lower-body work across four biweekly sessions and get ready to shop for new pants!

No More Excuses: Rich Gaspari’s Age-Defying Chest And Abs Workout

Don’t wake up one morning with an old man’s chest and abs. Defy Father Time and build timeless size and strength with help from ‘the Dragon Slayer!’

Strong-Arm Tactics: James Grage’s Superset Arms Workout

Strong arms aren’t built with fancy techniques. They’re built with hard work and intense training. Try this video workout and see for yourself!

About The Author

Check out these awesome articles by some of the best writers in the industry.

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Old-School Arms: Josh Halladay's Arms Workout

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