Now that you’re familiar with the basics of training for Hypertrophy, and Fat Loss, we’re now going to cover strength training. If you’re looking for MASSIVE Gains in Strength, you MUST LIFT HEAVY. Period. Want to find out how?? (more…)
How do you set up your training session? Sets? Reps? What are your goals? Are you training specifically for what you want, or do you train according to whatever magazine your training partner brings to the gym that day? Do you even know what your goals are? Are they YOUR goals, or someone else’s?
Um...Yeah. Don't Do This.
In this post we’re going to go over a few things you can do to help program a session that will help you hit your mark a little faster. (more…)
I wanted to use heavy Dumbbells for my Incline Bench Press, and didn’t want to use the Barbell tonight…but I only own Dumbbells that go up to 65.
The result?
Whipping up some sweet 95 lb dumbbells using Olympic Dumbbell Handles.
They were awkward to get overhead, and a little bit tougher to control than typical dumbbells because of different center of gravity. But that’s what made them awesome to use!
Sometimes you just have to improvise and get the work DONE!
(By the way, I don’t recommend with dumbbells in this fashion, as the clips I had in place really didn’t hold the plates in place too well…that was another thing I had to watch for to make sure the plates didn’t slide off and knock me in the head…kind of dangerous.)
Here was the Session:
SUPERSET: 3 x 10-12
Incline Dumbbell Bench Press — 95′s/12, 95′s/9, 95′s/9
Incline Dumbbell Flies — 65′s/10, 65′s/10, 65′s/10
REST PAUSE SET: 1 x /12-15, 8-6, 4-2
Decline Barbell Bench Press — 225/7-2-3
RUNNING THE RACK:
Rep Out: 50s, 45s, 40s, 35s, 30s, 15s
STATIC HOLD:
Reverse Grip Pullup — 40 Seconds
NOTES: Again, I wouldn’t recommend using heavy weight with Olympic Handles. For me it was a last ditch effort to try and hit some heavy dumbbell presses, and it just happened to work. The hardest part was trying to put them down without dropping or throwing them because they were so awkward. But I managed.
Load up that bar and throw it around!
CJL
Density is the theme of today. Gotta train the nervous system to contract EXTRA hard, especially when you’re tired, and feel that lactic acid building up. You’d be surprised what would happen if you keep on trudging though even when your muscles start to burn. As long as you’re eating enough, you’ll soon forge spongy tissue into dense and powerful muscle.
Here was the session:
Dumbbell Row – 10 x 10
110/10 x 10
Pullups – 3 x 10
40#/11, bodyweight/10, bodyweight/9
Weighted Close Grip Pushups – 11 x 10
20# (chains around neck)/11 x 10
Cable Kick Backs – 3 x 10-12
50/10, 60/10, 70/10
Hanging Leg Raise – 10 x 10
Bodyweight/10 x 10
(this one hurt!)
NOTES: Great session here. Wasn’t sure about the Dumbbell Rows, but after about set 5 I started to get into a groove, and I finished them up. The weighted close-grip pushups will murder your triceps, especially if you do one extra set…
Until the next one, shut up and lift something heavy…
CJL
Today was a Strength day. Concentrating mostly on heavy, compound lifts for my chest, and heavy basic lifts for bi’s. Nothing special, nothing flashy. All about digging deep and pushing through.
Here we go:
Barbell Bench – 5 x 1
355/1 (225# + 130# in chains)
315/1, 1, 1, 1 (225# + 90 in chains)
Barbell Curl – 5 x 1
115/1, 1, 1, 1, 1
Incline Barbell Bench – 1 x 3-6
225/4
Barbell Pullover – 1 x 3-6
135/3
Weighted Reverse Grip Pullup
Bodyweight + 80#/4
TRX Core Tri-Set x 3
TRX Pike x 10, TRX Knees to Chest x 10, TRX Body Saw x 10
NOTES: Good session today, lifts are consistently increasing!
Stay Strong,
CJL
