Tuesday, January 11, 2005

And Now for Something Completely Different...

Considering this blog is called musclehead and further, that the author thereof (me) is a bodybuilder, it seems odd that I have never really written about training (there was one post, I believe, about steroids and/or andro a while back). In order to correct that grave injustice, I give you two workouts to bust out of your winter humdrum. The first is a killer leg workout and the second is the extreme chest workout. These are not for the faint of heart or queasy stomach (I have actually made a training partner vomit in the past). Here goes--

Smith machine squats--> 8-10 reps
Leg press--> 10-12 reps
Do four supersets. No rest between exercises, except as long as it takes you to walk over to the leg press machine. The amount of weight should be just enough that you could probably squeeze out 12-14 reps if it were not for the superset. (going to failure on legs is generally not a good, or safe idea)
Leg extensions--> 15, 12, 10, 8, 5

Romanian (stiff legged) deadlifts--> 8-10 reps
Leg curls--> 12-15 reps
Do three supersets. No rest between exercises, as above. I suggest only three supersets, because even though squats and leg presses target your quads, they will secondarily hit your hams, glutes and calves.

Standing calf raises (machine, barbell or dumbbell)--> 4 sets to failure
Seated calf raises with dumbbell (you place the dumbbell on your knee and put either a plate or a step lift below the ball of your foot)--> 4 sets to failure

Cable crossovers--> 10-12 reps
Incline dumbbell press--> 8-10 reps
Cable crossovers--> 12-15 reps
Do three or four sets. No rest between exercises. The weight should be heavy enough that you WILL fail somewhere in the appropriate rep range. On the second go round with the crossovers, the weight you use should be about 50-60% of that used on the first.

Flat dumbbell press--> 8-10 reps
Decline dumbbell press--> 8-10 reps
Incline dumbbell flye--> 8-10 reps
Pushups--> to failure
Do two or three sets. As above, the weight should be enough that you fail within the rep range for each exercise. Again, NO rest between exercises.
(hat tip to Muscle & Fitness for the chest workout, which I tweaked slightly)

The warning above was not meant solely in jest. These are advanced training sets and should be approached with caution. In addition, the chances of vomiting are rather high with the leg workout, if done correctly. And, the lactic acid buildup that results from the chest workout is not particularly pleasant. Remember to warm up before working out, especially before training legs.

Good luck and Enjoy!!


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