LESSON FIVE
One of the secrets of continued muscle growth is to have plenty of variety in your workouts.
Another is the ability of the bodybuilder to place ever-increasing demands on the muscle areas
involved in training. However, do not over-extend yourself from an energy standpoint. You could
then have trouble recuperating from workout to workout, which could result in hitting a sticking
point where your muscles will stop growing.
The more training you can do in the shortest length of time will result in your muscles growing
faster. When performed properly your workouts should average around 15 minutes. If your
workout takes a little bit longer, don’t worry, no two people train the same.
Flush Sets
A flush set is composed of two different exercises which are applied to either the arms, the legs,
lats, chest, or waist. Each exercise in the set works on a different muscle in each of these body
areas. For example, when you work out your arms, one exercise concentrates on your biceps
(the Barbell curl found in this lesson) and the other exercise would concentrate on your triceps
(such as the triceps press.) To perform the flush set, do as many reps (only one set) of the first
exercise, then, without resting, immediately perform the second exercise. As soon as you catch
your breath, repeat as before. All this work concentrated on one area will pump-up and increase
muscle size.
Flush sets have two benefits, they require less work-out time and your muscles work twice as
hard.
Flush sets are an extremely effective system for increasing muscle size. We recommend that
you perform the flush set system for 3-4 weeks, return to the regular set system for 3-4 weeks,
and repeat. It keeps your routines interesting, and changes the routine for your muscles.
Flush sets can be used for any muscle area, but this week we will start with the arms. You will
see a noticeable difference when you are done pumping up your arms with flush sets.
Weight Trainers
Barbell Curls
Place a barbell hanging in front of
your thighs and your palms facing
outwards, curl the weight to your
shoulders. Then slowly lower it back
down to your thighs. This exercise
builds up big biceps.
Triceps Press
Hold a barbell over your head with your
hands abo
6 inches apart and your palms upward.
Lower the barbell behind your head, keping
your elbows
as high as you can.
As the barbell touches your neck, return it to
its
original position overheaad.
This is a tremendous arm developer, it works on
the triceps which are 2/3 of your upper arm.
Non-Weight Trainers
Regular Chinning
Using a broom suspended on
the backs of two chairs (as
shown) or a chinning bar if you
have one, pull yourself up until
your chin touches the bar.
Tense your biceps as your chin
touches the bar. Lower yourself
slowly back into the starting
position. If you have trouble
getting the proper reps out, use
your legs to help you.
This exercise is different from
the wide grip chin up in that
your palms are turned inward
rather than outward, and your
hands are closer together.
Regular chinning is great for the
biceps, while the wide grip
chinning develops the lats.
Triceps Chair Push-Up
Place a chair or footstool against a
wall so that it won’t slide, and assume position A in the illustration. Your hands should
be about 2 inches apart. Lower yourself until your chest touches the chair. Then, push
yourself back into the starting position. This exercise enlarges the triceps muscle.
Lesson 5
WEEKLY ASSIGNMENT
Weight Trainers
Exercise 1: BARBELL CURL - 8 reps and proceed immediately to the next
exercise.
Exercise 2: TRICEPS PRESS - 10 reps, catch your breath, and perform another flush
set of 12 reps of each exercise.
Exercise 3: STRAIGHT ARM PULLOVER – Two sets of 12 reps
Exercise 4: WIDE-GRIP CHIN-UP to the FRONT - Perform this as you would the
WIDE-GRIP CHIN-UP to the REAR, except touch the front of your neck. This variation
will work on your lats from a different angle. Two sets of as many reps as you can
perform.
Exercise 5: SQUAT - Two sets of 12 reps
Exercise 6: PRESS – Two sets of 8 reps
Exercise 7: ALTERNATE LEG KICK - Two sets of as many reps as you can perform.
Non-Weight trainers
Exercise 1: REGULAR CHINNING - 8 reps flush set with TRICEPS CHAIR
PUSH-UP
Exercise 2: TRICEPS CHAIR PUSH-UP – Do 12-15 reps, rest a minute, and
repeat exercise one, immediately followed again by exercise 2, for a total of two
flush sets.
Exercise 3: PUSH-UPS BETWEEN CHAIRS- Two sets of as many reps as you
can do
Exercise 4: WIDE-GRIP CHIN-UP to the FRONT - Perform this as you would
the WIDE-GRIP CHIN-UP to the REAR, except touch the front of your neck. This
variation will work on your lats from a different angle.
Exercise 5: HACK SQUATS - Two sets of 12 reps EACH
Exercise 6: ALTERNATE LEG KICK - Do two sets of as many reps as you can
do.
One of the secrets of continued muscle growth is to have plenty of variety in your workouts.
Another is the ability of the bodybuilder to place ever-increasing demands on the muscle areas
involved in training. However, do not over-extend yourself from an energy standpoint. You could
then have trouble recuperating from workout to workout, which could result in hitting a sticking
point where your muscles will stop growing.
The more training you can do in the shortest length of time will result in your muscles growing
faster. When performed properly your workouts should average around 15 minutes. If your
workout takes a little bit longer, don’t worry, no two people train the same.
Flush Sets
A flush set is composed of two different exercises which are applied to either the arms, the legs,
lats, chest, or waist. Each exercise in the set works on a different muscle in each of these body
areas. For example, when you work out your arms, one exercise concentrates on your biceps
(the Barbell curl found in this lesson) and the other exercise would concentrate on your triceps
(such as the triceps press.) To perform the flush set, do as many reps (only one set) of the first
exercise, then, without resting, immediately perform the second exercise. As soon as you catch
your breath, repeat as before. All this work concentrated on one area will pump-up and increase
muscle size.
Flush sets have two benefits, they require less work-out time and your muscles work twice as
hard.
Flush sets are an extremely effective system for increasing muscle size. We recommend that
you perform the flush set system for 3-4 weeks, return to the regular set system for 3-4 weeks,
and repeat. It keeps your routines interesting, and changes the routine for your muscles.
Flush sets can be used for any muscle area, but this week we will start with the arms. You will
see a noticeable difference when you are done pumping up your arms with flush sets.
Weight Trainers
Barbell Curls
Place a barbell hanging in front of
your thighs and your palms facing
outwards, curl the weight to your
shoulders. Then slowly lower it back
down to your thighs. This exercise
builds up big biceps.
Triceps Press
Hold a barbell over your head with your
hands abo
6 inches apart and your palms upward.
Lower the barbell behind your head, keping
your elbows
as high as you can.
As the barbell touches your neck, return it to
its
original position overheaad.
This is a tremendous arm developer, it works on
the triceps which are 2/3 of your upper arm.
Non-Weight Trainers
Regular Chinning
Using a broom suspended on
the backs of two chairs (as
shown) or a chinning bar if you
have one, pull yourself up until
your chin touches the bar.
Tense your biceps as your chin
touches the bar. Lower yourself
slowly back into the starting
position. If you have trouble
getting the proper reps out, use
your legs to help you.
This exercise is different from
the wide grip chin up in that
your palms are turned inward
rather than outward, and your
hands are closer together.
Regular chinning is great for the
biceps, while the wide grip
chinning develops the lats.
Triceps Chair Push-Up
Place a chair or footstool against a
wall so that it won’t slide, and assume position A in the illustration. Your hands should
be about 2 inches apart. Lower yourself until your chest touches the chair. Then, push
yourself back into the starting position. This exercise enlarges the triceps muscle.
Lesson 5
WEEKLY ASSIGNMENT
Weight Trainers
Exercise 1: BARBELL CURL - 8 reps and proceed immediately to the next
exercise.
Exercise 2: TRICEPS PRESS - 10 reps, catch your breath, and perform another flush
set of 12 reps of each exercise.
Exercise 3: STRAIGHT ARM PULLOVER – Two sets of 12 reps
Exercise 4: WIDE-GRIP CHIN-UP to the FRONT - Perform this as you would the
WIDE-GRIP CHIN-UP to the REAR, except touch the front of your neck. This variation
will work on your lats from a different angle. Two sets of as many reps as you can
perform.
Exercise 5: SQUAT - Two sets of 12 reps
Exercise 6: PRESS – Two sets of 8 reps
Exercise 7: ALTERNATE LEG KICK - Two sets of as many reps as you can perform.
Non-Weight trainers
Exercise 1: REGULAR CHINNING - 8 reps flush set with TRICEPS CHAIR
PUSH-UP
Exercise 2: TRICEPS CHAIR PUSH-UP – Do 12-15 reps, rest a minute, and
repeat exercise one, immediately followed again by exercise 2, for a total of two
flush sets.
Exercise 3: PUSH-UPS BETWEEN CHAIRS- Two sets of as many reps as you
can do
Exercise 4: WIDE-GRIP CHIN-UP to the FRONT - Perform this as you would
the WIDE-GRIP CHIN-UP to the REAR, except touch the front of your neck. This
variation will work on your lats from a different angle.
Exercise 5: HACK SQUATS - Two sets of 12 reps EACH
Exercise 6: ALTERNATE LEG KICK - Do two sets of as many reps as you can
do.
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