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 By: AnimalPak If you want to become more muscular and advance your strength, you will find the following program of great benefit. But as you read this, you need to keep an open mind. Even if you are old school, this program will help you. For the power or strength athlete, this type of training is strictly for the off-season and not to be used during peak training for a contest because you WILL overtrain. Overtraining. Many lifters confuse more with better; if they train longer, they'll grow faster. Instead, over time, what happens is that they see fewer gains, get injured, or even become weaker. Proper rest and recuperation is the key element for making gains anytime during your training. Therefore, at all times, you must pay close attention to how you feel. I recommend taking short “power‿ naps during the day if you can. You may only need 20 minutes to get you re-charged. Eating correctly is another key element for proper gains. Eating right is the true meaning of “diet‿ as far as I’m concerned. Some make the mistake of trying to train after not eating all day long. Think of your body as an engine. If you want it to perform properly, you must have fuel in the tank. Without going into great detail, try to eat smaller meals about every 2 to 3 hours. Don't misunderstand me by thinking that you must eat tuna fish all day long. Especially in the off-season, you need a combination of proteins, carbohydrates and fats.
Alright, it’s time to get our hands dirty…. Before each workout, be sure to stretch or do some type of cardio for at least 5 minutes, but no longer than 10 minutes. Stick to this routine for at least four weeks before switching out. With each exercise, be sure to increase the weights with each successive set. Monday: Quads/Hams/Calves
Stiff-Legged Deadlifts/Lying Leg Curls Supersets: 3 Sets x 15 Reps Close-Stance Squats: 5 Sets x 10 Reps (you can also use a power, hi-bar, safety bar or do front squats instead) Hack Squats/Leg Extensions Supersets: 1 x 25, 1 x 15, 1 x 10 Seated Calves/Donkey Calves Superset: 3 Sets x 20 Reps
Tuesday: Biceps/Triceps
EZ Bar Curls/Lying Tricep Extensions Superset: 1 x 10, 1 x 8, 1 x 6 Alternating Cable Curls/One-Arm Tricep Extensions Supersets: (15, 12 and 10 reps for the curls, 10 reps per set for the extensions)
Wednesday: Back/Traps
Barbell Shrugs: 3 Sets x 15 Reps Wide-Grip Pullups: 3 Sets x 8 Reps (you can substitute with pulldowns) Seated Cable Rows/One-Arm Dumbbell Rows Superset: 3 Sets x 8 Reps T-Bar Rows/Bent-Over Rows Superset: 3 Sets x 8 Reps Hypers/Light Bent-Over Rows Superset: 3 Sets x 8 Reps
Thursday: Chest/Shoulders
Incline Bench/Pec Dec Superset: 3 Sets x 10 Reps Standing Cable Crossovers/Lying Pullovers Superset: 3 Sets x 10 Reps Seated Dumbbell Presses: 1 x 10, 1 x 8, 1 x 6 Hi-Pulls/Dumbbell Front Raises Superset: 3 Sets x 8 Reps Side Dumbbell Raises: 1 x 10, 1 x 8, 1 x 6 Rear Dumbbell Raises: 1 x 10, 1 x 8, 1 x 6
Friday: OFF Saturday: REPEAT
Be sure to also check out:
Back To The Old School: A Look At Supplements That Are Still Going Strong! Thanks,
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