Thursday, March 31, 2011
Sunday, March 27, 2011
Saturday, March 26, 2011
phase 1 training
we are ready to start phase 1! Phase 1 will start with heavy weights to build a base of strength. Every exercise will consist of compound movements, except for the incline press and the leg press(although the leg press may be a coupound movement, but you can isolate a little more than the squat.
Here is a list of the exercises and later I will break it down between days.
power clean
squat
front squat
leg press
push press
military press
pull ups(wide and narrow grip)
deadlift
upright row
bench press
incline press
Here is the workout routine. Take a day off after day 3, and a day off after day 6. Try to mix it up a little bit if you are not totally recovered from the previous workout. This workout will be hard on your body if you are not used to it. For the first coouple of weeks you probably won't be able to do squats twice a week. When doing these routines, use a full range of motion, no candyass half reps. Use controlled movements. Go slower on the negative and explode fast on the pushing(mostly on the squat and the power clean).
DAY 1
power clean 4 sets of at least 8 reps each
squat 6 sets of 10-15 reps(heavy)
leg press 4 sets of 10-15 reps
DAY 2
pull up 4 sets 8 reps
military press 4 sets 8 reps(heavy)
deadlift 6 sets 10-15 reps(heavy)
DAY 3
power clean same as day 1
benchpress 4 sets 8-10 reps
incline press 3 sets 8-10 reps
DAY 4
front squat 4 sets 12 reps
push press 4 sets 10 reps
squat 6 sets 8-12 reps
Day 5
pull up 4 sets 8 reps
military press 4 sets 8 reps
upright row 4 sets 8 reps
DAY 6
bench press 4 sets 8-10 reps
dumbell incline press
deadlift 6 sets 12-15 reps
you can change your foot position and or narrow or wide stance on the squat and leg press to hit different quad locations.
narrow stance and straight feet to hit outer sweep
neutral stance and toes pointed out to hit middle quad
wide stance and toes pointed out wide to hit inner quad and teardrop quad(later i will give you all the technical names of the muscles). Also the further you go down on the squat, the more your hams and glutes get worked. That way you don't have to work your hams seperately. Also make sure you explode forcefully up in the squat to activate your type IIB muscle fibers. This will be an advantage when we strart our track sprints.
Do phase one for one or two months to gain some decent power and strength. When you are ready, we will start phase 3, which will incorporate more speed and power, track woutouts and some pylometric exercises, to get you ripped like a cheetah.
See you soon!!
Here is a list of the exercises and later I will break it down between days.
power clean
squat
front squat
leg press
push press
military press
pull ups(wide and narrow grip)
deadlift
upright row
bench press
incline press
Here is the workout routine. Take a day off after day 3, and a day off after day 6. Try to mix it up a little bit if you are not totally recovered from the previous workout. This workout will be hard on your body if you are not used to it. For the first coouple of weeks you probably won't be able to do squats twice a week. When doing these routines, use a full range of motion, no candyass half reps. Use controlled movements. Go slower on the negative and explode fast on the pushing(mostly on the squat and the power clean).
DAY 1
power clean 4 sets of at least 8 reps each
squat 6 sets of 10-15 reps(heavy)
leg press 4 sets of 10-15 reps
DAY 2
pull up 4 sets 8 reps
military press 4 sets 8 reps(heavy)
deadlift 6 sets 10-15 reps(heavy)
DAY 3
power clean same as day 1
benchpress 4 sets 8-10 reps
incline press 3 sets 8-10 reps
DAY 4
front squat 4 sets 12 reps
push press 4 sets 10 reps
squat 6 sets 8-12 reps
Day 5
pull up 4 sets 8 reps
military press 4 sets 8 reps
upright row 4 sets 8 reps
DAY 6
bench press 4 sets 8-10 reps
dumbell incline press
deadlift 6 sets 12-15 reps
you can change your foot position and or narrow or wide stance on the squat and leg press to hit different quad locations.
narrow stance and straight feet to hit outer sweep
neutral stance and toes pointed out to hit middle quad
wide stance and toes pointed out wide to hit inner quad and teardrop quad(later i will give you all the technical names of the muscles). Also the further you go down on the squat, the more your hams and glutes get worked. That way you don't have to work your hams seperately. Also make sure you explode forcefully up in the squat to activate your type IIB muscle fibers. This will be an advantage when we strart our track sprints.
Do phase one for one or two months to gain some decent power and strength. When you are ready, we will start phase 3, which will incorporate more speed and power, track woutouts and some pylometric exercises, to get you ripped like a cheetah.
See you soon!!
Sunday, March 13, 2011
overview of ripped program
This program is geared towards ectomorphs(athletes with a small bone structure). Just for the record, I am a ecto-meso(a skinny person with loads of genetic potential). I find it difficult to put on mass but no problem to build strength, power, and speed. People like us won't make it with isolation exercises, so we have to concentrate on compound exercises, the one that involve more that one muscle at a time. If are try to train like a pro bodybuilder you will waste your time. I won't train you with half movements or bad form(like bouncing a barbell off your chest on the benchpress just to get more reps to look like a badass at the gym). Every rep will have strict form and a full range of motion.
This program will be four or five days a week. All weights to start out with and no cardio, but try to warm up on a treadmill just enough to get your muscles warm. Gym time will not exceed 45 minutes per session. For the first phase it will be all freeweights, no machines cables or pulleys. There will be no split bodyparts. Once you do a certain workout, the next time you do it, you will be totally recovered to hit it hard again. It will be heavy weight and low reps, except one day a week will be a lighter workout to help prepare you for the next heavy day.
There will be a few phases.
1 initial phase - to get your body used to this kind of training
2 strength phase - start hitting the weights to build a base of strength
3 power phase - add track sprinting to phase 2
The ecto or ecto mix body is envied by every body type except a true mesomorph(like arnold). You should be able to stay cut all year round, you won't have to worry about getting fat. With our body type any bit of fat is a hinderance. We are short track sprinters, wide recievers, and weightlifters, not anemic long distance runners.
I am going through this program as I am writing this, and you are along for the ride. Think of us as cyber training partners. I will try to keep things interesting and fresh. I will give you new things to try from time to time. For example, when you start phase 2, you will be doing some olympic weightlifting. Once you get the form down good, do it at the gym at the bussiest time. I bet everybody will stop and stare. You don't see anyone these days picking up a heavy barbell from the floor and throwing it over their head. I started doing power clean and jerks at the gym, and one person said what the hell was that exercise was that, you must be as strong as a bull.
So if you're ready for phase 1, lets get started !!
P.S. - this program is for everybody(all shapes and sizes).
This program will be four or five days a week. All weights to start out with and no cardio, but try to warm up on a treadmill just enough to get your muscles warm. Gym time will not exceed 45 minutes per session. For the first phase it will be all freeweights, no machines cables or pulleys. There will be no split bodyparts. Once you do a certain workout, the next time you do it, you will be totally recovered to hit it hard again. It will be heavy weight and low reps, except one day a week will be a lighter workout to help prepare you for the next heavy day.
There will be a few phases.
1 initial phase - to get your body used to this kind of training
2 strength phase - start hitting the weights to build a base of strength
3 power phase - add track sprinting to phase 2
The ecto or ecto mix body is envied by every body type except a true mesomorph(like arnold). You should be able to stay cut all year round, you won't have to worry about getting fat. With our body type any bit of fat is a hinderance. We are short track sprinters, wide recievers, and weightlifters, not anemic long distance runners.
I am going through this program as I am writing this, and you are along for the ride. Think of us as cyber training partners. I will try to keep things interesting and fresh. I will give you new things to try from time to time. For example, when you start phase 2, you will be doing some olympic weightlifting. Once you get the form down good, do it at the gym at the bussiest time. I bet everybody will stop and stare. You don't see anyone these days picking up a heavy barbell from the floor and throwing it over their head. I started doing power clean and jerks at the gym, and one person said what the hell was that exercise was that, you must be as strong as a bull.
So if you're ready for phase 1, lets get started !!
P.S. - this program is for everybody(all shapes and sizes).
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