Bodybuilding & fitness training routines
Bulldozer Weight Training System Basics The Bulldozer Training system is a mix of Doggcrapp training, Max-Stim training, and Mike Mentzers Heavy Duty training
One Max Rep Calculator
do you know what your one rep max is? Find out here.
Arnold Schwarzenegger 3 Day Split Bodybuilding Routine This Bodybuilding routine is inspired by the way Arnold Schwarzenegger trained during his competition days
Arnold's All-Out Chest-Back Workout. Here's a outline, complete with some of Arnold's thoughts about each of the pec exercises he used in this Chest back training regimen and how he employed them
Resistance Training Routine the right steps to take in starting a resistance training program. The following is for those people who have their aerobic workouts, but do not have an aerobic workout
Keep It Simple Stupid - The Will Brink K.I.S.S Approach most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements
DOGCRAPP TRAINING MANUAL My whole goal is to continually get stronger on key exercises=getting continually bigger. I will state this, the method I am about to describe is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. It�s going to go against the grain but I'm making people grow about 2 and a half times as fast the normal rate so bear with me
Strongman Training 101, Part 1 This article is for the strongman competitor who is just starting to compete and really has no clue about how to train. However, there may be some things that the advanced athlete can use to improve his or her game as well. There are three different approaches to training for strongman. Most articles are written about one person�s training philosophy, but here you will get three views from three, very qualified strongmen�Eric Hammer, Bryan Dermody, and myself. �
Strongman Training 101, Part 2 Part two will focus on cardio, core/flexibility work, and diet as well as the most important Strongman implements that a beginning Strongman athlete should have.
Beginner Powerlifting Program 1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)
2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm)
Squatting from Head to Toe Technique is the most important factor in squatting big weights. If you're training with bad technique then it doesn't matter what supplemental exercises you use or how many sets or reps you perform.
Powerful Nutritional Tactics for Meet Day Today is the day of the big competition. You've been putting in some of the hardest training sessions of your life. You've been getting plenty of sleep, even taking those extra power naps that help you recover from those brutal workouts
Heavy Negatives are a Good Idea This article will assume that you are trying to increase your strength. If you go to the gym to stay in shape, maintain your strength, or even worse, to avoid getting fat, than don't waste your time reading this
The Safety Squat Bar I used to think this bar was a total waste of time and money before I used it for the first time at Westside Barbell Club in the early 1990�s. I came to Westside from a very intense progressive overload background.
10 surefire ways to help you squat BIG there's a huge difference between squatting and squatting big. Let me explain very quickly. How much can you currently squat? If you answered 500 pounds, I'd reply, "How much more do you know
TRAINING FOR THE BACK Many lifters train with a bad back. They often ask me what to do to decrease their chances of getting hurt while squatting or deadlifting.
I fractured my fifth lumbar vertebra twice. In 1973, I pulled a 670 deadlift
27 Reasons To Be Big "Why do you guys want to be big?"
I was so excited about this one that I had to write a whole article in response to it. Listed below are some of the reasons why I feel we all like to get big
High Density Strength Training The word �Intensity� has been given many meanings in the context of weight training and bodybuilding. For example, some strength coaches say the true definition of intensity is the total amount of weight you lift or the amount of weight you can lift relative to your one repetition maximum
Full squats for strength and development When you hear the word SQUATS do you think of an early eighties Dutch punk rock band, or of one of the most demanding, resulting producing exercises known to man? Hopefully you associate with the latter, but in any case the full squat is one of the best overall movements for producing both strength and development not only in the legs, but for the overall body.
Time to Grow Without Plateau The goal during POWER week is to make a direct attack on the Type II A and II B muscle fibers, with an emphasis on the II B�s. These are the higher threshold fibers and the way we get at them is with heavy weights.
Rest Pause Training Go to any gym these days and you see most trainees doing an endless number of reps all in the hopes of attaining the oh-so elusive and fleetingly short pump. Blame it on Arnold who, years ago in the movie "Pumping Iron,"
Hybrid Hypertrophy One method that�s always resurfacing in various forms in the field of hypertrophy training is the "burnout method." Excluding the awful name, a few trainees have found it somewhat useful in packing on a little muscle. It basically consists of performing an exercise with pseudo-maximal strength parameters,
The big three... Squats - Deadlifts - Bench Press
Today's topic is the big three power lifting exercises that in my opinion should be a part of every bodybuilders workout plan. Anyone who wants to add mass who isn't including these exercises is cheating themselves out of new found strength and mass gains. The three exercises I am talking about are: Squats, Deadlifts, and Bench Press. These exercises are the best of the
Arnold about the Squat When I was first learning how to train, I used to do full squats. I did them exclusively for the thighs. I labored under the belief that if I did my full squats faithfully on a firm reps and sets basis, I would get everything I needed in the way of thighs. Over the years my thinking has changed considerably.
Escalating Density Training Of course, all training systems approach this reality by suggesting an endless
array of often conflicting recommendations regarding exercise selection, number of time is what causes muscle to grow in an optimal manner.
Super Slow Resistance Training There are many different methods of resistance training. One form of resistance
exercise that has drawn attention is super slow resistance training. Evidence of increasing interest is becoming more apparent with the rise of internet references and the availability of
super slow certifications. This form of training has been presented as a safe and effective means of building strength in both beginning and advanced weight training (Westcott, 1999).
Busting butt 101 Work on Technique. This is the first item on the list because it's the most important. When I speak
to lifters on the phone I always ask if they're sure their technique is on. Yeah, Dave, they always say, my technique is a thing of beauty!
Myths of the Squat what I will try to present are some myths or untruths about some exercises that
you may use regularly. In this issue I will look at the squat and the myths that are perpetuated regularly about this lift. It is amazing that even today, with all the lifting publications out there these myths are still maintained.
Myths of the Bench Press A Bench Press in a gym is as common as a wart on a toad. I have been to gyms with no power racks or chin bars or platforms but I have never seen a gym without a flat bench. It has become the primary upper body exercise of most individuals who lift weights and it has
Benefits of Strength Training Strength training is exercise that uses resistance--for example, weights--to strengthen and condition the musculoskeletal system, improving muscle tone and
endurance. "Strength-training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training." Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength.
Building Perfect Pecs There are three attributes of pectorals which usually flash across the mind of
the beholder to imprint an image of perfection. These are, one, grand width -- width to the outer limits -- that spreads form sternum to the great beyond of the shoulders; two, a bold shape-line that almost squares the bottom pecs, and downplays any sag there, while it goes on to hug the outer and upward curves; three, snappy displays of intra-striations
Bodyweight Exercise vs. Free Weights vs. Machines I am going to be discussing the merits and drawbacks of exercising with free weights, including barbells, dumbbells, sandbags, or other weighted objects, bodyweight exercises, which include calisthenics and gymnastics, and machines, which include both weight machines and aerobic machines such as treadmills and step machines. Let's start off with what you hope to achieve from your workouts, and we'll correlate your goals with what kind of workouts you should be doing.
Optimized Volume Training Part of his evolution was due to a training program he developed called OVT or Optimized Volume Training. Fire up the printer; this could be the next big thing in bodybuilding!
Lactic Acid Training for Fat Loss Whenever an athlete shows up at my training facility looking like he has spent the better part of the off-season camped in front of Krispy Kreme Donuts, I immediately put him on a program that incorporates short rest intervals.
Short rest intervals lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in Growth Hormone, thus resulting in very significant losses of body fat.
Developing Upper End Strength in the Bench Press First let�s take look at Upper end strength. This is the area where your shirt begins to stop supporting the weight and you are preparing to lock the weight out. Usually this is past the transition (Also refer to older articles for explanation of transition on www.metalmilitia.net) when the help of the shirt lets go.
Dual Factor Training: The Program Supercompensation theory says to beat the crap out of our muscles and deplete them of all their good stuff (like glycogen, amino acids, creatine, etc.), let them recover for 3-10 days, and provide them with all the nutrients they lost (and then a little bit more). The result should be that the muscles will store more nutrients than they originally had, and thus will be bigger and stronger
Westside - 5x5 Hybrid training program Again, I have done a variation of the 5x5 with great success, and have had TONS of success with my WS4BB variant, but I have NEVER combined 5x5 with Westside. I have enough personal experience with both that I feel I can toss out a pretty good idea as to how a WSB / 5x5 template would work though by taking what I like from each and adjusting what I don't like. With that in mind, recognize that this is one man�s opinion, and the key to any true advanced program is going to be customization.
Arnold Schwarzenegger training routine Strong as an Oak: an authoritative retrospective of Arnold Schwarzenegger's
bodybuilding workout program every body part, every exercise from the last
35 years of muscle & fitness
Arnold Schwarzenegger's workout routine The legendary
Arnold Schwarzenegger's workout routine. The man is an inspiration to millions of men around the
world, both in success and fitness. Even though times have changed -- today's bodybuilders are far bigger than in
Arnold's time -- we can still learn a lot from the man that brought bodybuilding
to the masses.
9 week basic training routine This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program. by Dave Tate
Eryk Bui's "Growth Factor" Heavy workout routine &How Many, How Much One of the most asked questions deals with not what exercises to do, but how many sets and how
much weight to use. There exists a direct relationship between sets, reps, and
the amount of stimulus or weight.
The Austrian Oak's routine Arnold Schwarzenegger's workout routine
This routine is a typical Arnold routine, but Arnold's routine did changed constantly. Sometimes he trained twice a day, and other times, once a day. There were periods when he did lots of forced reps. There were times when he did supersets and giant sets. Arnold tried every thing, and picked what worked best for him at that particular time.
German Volume Training Supersets and tri-sets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights, so you can recruit the higher threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work
Bulgarian Weightlifting The Bulgarian Blitz This
article was written for the single purpose of exploring Bulgarian training methods as they can and should be used by your run-of-the-mill American weightlifter. Well, that and for the purpose of firing off a little rant. But, if you can get through the ranting, I promise there will be some training stuff somewhere in there...
Milos Sarcev Advanced leg training Super setting Do each exercise once then move directly to the next without any rest whatsoever. If you spend 15 seconds moving to the next exercise, it's too long.. make it faster.
Weight training with the 1-6 principle The 1-6 principle was first introduced to me at the National Strength and Conditioning Association Convention in San Diego back in 1991 by coach Dragomir Cioroslan, bronze medallist in the 1984 Los Angeles Olympic Games. This set/rep bracket had been used with great success by elite Romanian and Hungarian weightlifters.
12 weeks to a better deadlift The deadlift is the bastard child of powerlifting; it doesn�t get much love. Maybe it�s the fact that the deadlift is less impacted by equipment than are the squat and bench press, so it may require less practice.
Training for size and strength If you ask people what their training goals are...at least 90% will tell you that gaining size and/or strength are their #1 priority. While most powerlifters know that a low volume - heavy weight - low repetition workout is best for gaining strength (with added size as a bonus), many bodybuilders have stayed away from traditional powerlifting routines.
Deadlifts Very rarely do you ever see people deadlifting. Those that do are usually powerlifters or someone who is actually performing a variation of a deadlift. Often missing, the deadlift is an integral component of a strength building program.
Teaching how to squat I have been going to Force Training Seminars, either to help Dave or to do them on my own, for almost 3 years and one of the hardest things to do is get someone to squat correctly. Every city has a different set of challenges. For example, the mid-west is famous for the �The Advanced Hip Thrusters� while those in the southern United States fall victim to the �Sit WAYYY Too Far Back� syndrome.
Dual Factor Training: How to Use Training Theory to Reach Your Physique and Performance Goals There are basically two accepted theories in the world of weight training (and outlined in Zatsiorsky�s Science and Practice of Strength Training). One is called Supercompensation (or Single Factor Theory), and the other is called Dual Factor Theory.
Lifting to Fail Most of us don�t go to the gym to fail, right? Of course not. We�re there to succeed and reach our goals. At least, I hope that�s why�you guys there to pick up chicks, get out of the power rack. Anyway, for the success-minded athlete, the concept of failure sure is bandied about a lot by those �in the know.� Muscular failure, if you haven�t guessed by now, is the issue at hand. Read more
Chains Not Just for the Bedroom Anymore Suspended chain squats can be a very effective training tool, and they can be implemented many different ways into your training. Here are a few that we at Granite City Barbell have used effectively to increase the strength and form of lifters of all strength and experience levels
Squat Theory and Execution The squat should be a standard exercise in any lifters program. Whether the goal is strength, hypertrophy (increase in muscle size), increased accelerative ability, or a heightened vertical jump, the squat is the tool for the task. In addition to working the muscles of the legs, hips, lower back, abdomen, and obliques, the demands of squatting should stimulate a growth response from the body that will carry over into strength and size increases in other areas
Bodybuilding and weightlifting back exercisesPulldowns, Pullovers, shrugs, rows
Tips for a better deadlift Think back, actually think way back. Do you remember trying to pick up heavy trees, adults and rocks in the woods? Oh yeah, you would grab a tree that looked impossible to lift, and you would find your inner strength to get the tree off of the ground.
10 tips on building a better sumo style deadlift Powerlifting is not only a sport of strength; it�s a sport of training, the mastering of supportive gear, as well as finding optimal technique. Optimal technique includes finding a way to limit the distance of the lift.
Fix your deadlift for fast size and strength gains! These exercises yield some of the greatest size, strength and athletic performance benefits of anything you can do in the weight room. Maximizing your poundages on such lifts will take you to a whole new level
No Bull When it Comes to the Pull The deadlift is whats up in the world of powerlifting. It seals the deal after a big squat and bench press and can make (or break) the total you set out to obtain
Deadlifting To be able to lift a lot, you have to be talented athlete. Most of the guys had long arms and legs. You could see middleweights pulling over 200 kilos the first time they saw a power bar. But that's only a good start. The best deadlifters in the late 70`s and early 80�s had two things in common
Deadlifting 2 The deadlift has become very popular over the past few years. It�s a relatively easy exercise to understand. However, it�s not so easy to understand what style works best for each individual for a max effort competition pull.
Understanding the deadlift In our series, �Overcoming Lousy Leverages,� Eric Cressey and I covered all three power lifts and discussed how smart training can lead to bigger totals. In this series, we will discuss the biomechanics behind each lift as well as several strategies to destroy any sticking points you may have. We will
Beyond Failure Training Part 1 It seems every day someone comes along with a new and improved system of weight training scientifically designed to stimulate the muscle fibers unlike any other program ever could. I am so amazed that people are that stupid as to buy into this bullcrap.
Beyond Failure Training Part 2
O.k. let's get right into it and pick up where we last left off. Remember this
is a rather different way of training and even for people that are used to
training in an intense manner it will be a shock to the system as there is
intensity and then there is I N T E N S I T Y
Beyond Failure Training Part 3 O.K. Let's hop right into a Beyond Failure Workout (a.k.a. Demon Training) for the chest and the calves
22 steps to a bigger bench 22 tips on greatly improving your bodybuilding bench press
Big Pete Fox's blaster routine Big Pete Fox's Blaster Routine a simple set/rep scheme I thought of years ago to get my arms to grow, so far it worked.. This can be used for any body part, I do this as a finishing movement when I want to flush the muscle to the point where it feels like it's going to pop
4 day a Week Training It�s very important to exactly follow the breaks that each workout lists. For example: 120 seconds. You do your set and then exactly 2 minutes afterwards you do another set until you�re done that exercise
Huge delts A bodybuilding training routine for building massively huge softball size shoulders (delts)
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