Lesson 8
LESSON EIGHT
**********************************************************
We have a new system that will enable you to force out more repetitions than you previously
thought possible. It's a simple matter of reverse psychology; tricking your mind into doing what
you ordinarily wouldn't be able to.
One of the dilemmas most bodybuilders come up against is trying to force out more reps than the
number accomplished in a previous workout. We are sure that you must have experienced some
trouble at some time, in working the required amount reps in a set. Acknowledging the fact that
you are eating right and getting enough sleep, we conclude that the trouble must originate in your
mind. Let's say for example, that you're trying to get 10 reps out. By the time you hit 7 or 8, your
mind has decided that you body can't take any more. No matter how hard you try, you just can't
go up!
Well, as everyone knows, it's a lot easier to go downhill than uphill. When you apply this idea to
bodybuilding, it's a simple matter to see how are system works! In a 10 rep set, the 9th and 10th
sets are the hardest to get out. When you use our "reverse counting" method, reps 9 and 10 are
the easiest to do!
Simply take that same set that you couldn't complete, and perform the reps while counting
backward! 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1! You'll see yourself how easy it is, just like going
down hill! Now you will be able to finish every rep in each set you do! It is just a matter of making
your mind work for you!
If you are having trouble with an exercise give it a try. Are sit-ups a problem? How many can
you do? Thirty or forty? Try doing 50 by counting backwards, 50-40-48-47.... all the way down to
one. This method breaks sticking points. It is great for stimulating those muscles, and is very
effective in "super-sets".
Starting this week, we'll make some changes in your leg exercises in order to stimulate your
muscles and cause them to grow and develop. We are including some new thigh and calf
exercises in this lesson.
Weight Trainers
Barbell Calf Raises
Place a barbell across your shoulders and balance the
front of your feet on a board. Raise yourself as high as
you can by standing on your toes, then lower yourself so
the your heels touch the floor. This exercise provides full
contraction for the calves stretching them to their limit.
Barbell Hack Squats
Assume the position shown, placing
your heels on a board for better
leverage. Holding the barbell behind
you, rise slowly, keeping your back
straight as possible. Return to a
squat. Do all the lifting with your legs
NOT your back. This exercise develops the muscles above your knees, and gives you legs a lot of shape
rather than the bulk resulting from regular squats.
One-legged Squats
Assume the position shown, using a steady chair.
Support yourself by placing your hand against a wall or on a pole.
Raise yourself up using only one leg, and return to the squatting position, as low as possible.
In the beginning, this exercise will be difficult because it is awkward. However, only a little practice is
needed before it becomes easier to perform.
Remember to alternate your legs.
One-legged Calf Raises
From the position shown, using only one leg at a time,
raise and lower yourself by raising and lowering your heel.
You may support yourself by holding a chair or a wall/
Lesson 8
WEEKLY ASSIGNMENT
**********************************************************
Weight trainers
Exercise 1: BARBELL CURL - 10 reps flush set with Triceps Press.
Exercise 2: TRICEPS PRESS - 10 reps, complete 2 flush sets.
Exercise 3: PARALLEL DIPS - 8 reps, flush set with Straight Arm Pullover.
Exercise 4: STRAIGHT ARM PULLOVER – 8-10 reps, complete 2 flush sets.
Exercise 5: CHIN-UP to the REAR - Two sets of 12 reps.
Exercise 6: BARBELL HACK SQUAT - Two sets of 10 reps.
Exercise 7: BARBELL CALF RAISES – Two sets of 20-30 reps.
Exercise 8: SIT-UPS - One set of as many reps as you can perform.
Non-Weight trainers
Exercise 1: REGULAR CHINNING – Ten reps, flush set with Triceps Chair
Push-ups
Exercise 2: TRICEPS CHAIR PUSH-UPS – Ten reps, complete two flush sets.
Exercise 3: PARALLEL DIPS – Ten reps, flush set with Elevated Feet Push-ups
Exercise 4: ELEVATED FEET PUSH-UPS – 10 reps, complete two flush sets.
Exercise 5: CHIN-UP to the REAR - Two sets 12 reps.
Exercise 6: ONE-LEGGED SQUATS - Two sets of 8 reps.
Exercise 7: CALF RAISES – Two sets of 20 reps apiece with each leg.
Exercise 8: SIT-UPS - One set of as many reps as you can perform.
LESSON EIGHT
**********************************************************
We have a new system that will enable you to force out more repetitions than you previously
thought possible. It's a simple matter of reverse psychology; tricking your mind into doing what
you ordinarily wouldn't be able to.
One of the dilemmas most bodybuilders come up against is trying to force out more reps than the
number accomplished in a previous workout. We are sure that you must have experienced some
trouble at some time, in working the required amount reps in a set. Acknowledging the fact that
you are eating right and getting enough sleep, we conclude that the trouble must originate in your
mind. Let's say for example, that you're trying to get 10 reps out. By the time you hit 7 or 8, your
mind has decided that you body can't take any more. No matter how hard you try, you just can't
go up!
Well, as everyone knows, it's a lot easier to go downhill than uphill. When you apply this idea to
bodybuilding, it's a simple matter to see how are system works! In a 10 rep set, the 9th and 10th
sets are the hardest to get out. When you use our "reverse counting" method, reps 9 and 10 are
the easiest to do!
Simply take that same set that you couldn't complete, and perform the reps while counting
backward! 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1! You'll see yourself how easy it is, just like going
down hill! Now you will be able to finish every rep in each set you do! It is just a matter of making
your mind work for you!
If you are having trouble with an exercise give it a try. Are sit-ups a problem? How many can
you do? Thirty or forty? Try doing 50 by counting backwards, 50-40-48-47.... all the way down to
one. This method breaks sticking points. It is great for stimulating those muscles, and is very
effective in "super-sets".
Starting this week, we'll make some changes in your leg exercises in order to stimulate your
muscles and cause them to grow and develop. We are including some new thigh and calf
exercises in this lesson.
Weight Trainers
Barbell Calf Raises
Place a barbell across your shoulders and balance the
front of your feet on a board. Raise yourself as high as
you can by standing on your toes, then lower yourself so
the your heels touch the floor. This exercise provides full
contraction for the calves stretching them to their limit.
Barbell Hack Squats
Assume the position shown, placing
your heels on a board for better
leverage. Holding the barbell behind
you, rise slowly, keeping your back
straight as possible. Return to a
squat. Do all the lifting with your legs
NOT your back. This exercise develops the muscles above your knees, and gives you legs a lot of shape
rather than the bulk resulting from regular squats.
One-legged Squats
Assume the position shown, using a steady chair.
Support yourself by placing your hand against a wall or on a pole.
Raise yourself up using only one leg, and return to the squatting position, as low as possible.
In the beginning, this exercise will be difficult because it is awkward. However, only a little practice is
needed before it becomes easier to perform.
Remember to alternate your legs.
One-legged Calf Raises
From the position shown, using only one leg at a time,
raise and lower yourself by raising and lowering your heel.
You may support yourself by holding a chair or a wall/
Lesson 8
WEEKLY ASSIGNMENT
**********************************************************
Weight trainers
Exercise 1: BARBELL CURL - 10 reps flush set with Triceps Press.
Exercise 2: TRICEPS PRESS - 10 reps, complete 2 flush sets.
Exercise 3: PARALLEL DIPS - 8 reps, flush set with Straight Arm Pullover.
Exercise 4: STRAIGHT ARM PULLOVER – 8-10 reps, complete 2 flush sets.
Exercise 5: CHIN-UP to the REAR - Two sets of 12 reps.
Exercise 6: BARBELL HACK SQUAT - Two sets of 10 reps.
Exercise 7: BARBELL CALF RAISES – Two sets of 20-30 reps.
Exercise 8: SIT-UPS - One set of as many reps as you can perform.
Non-Weight trainers
Exercise 1: REGULAR CHINNING – Ten reps, flush set with Triceps Chair
Push-ups
Exercise 2: TRICEPS CHAIR PUSH-UPS – Ten reps, complete two flush sets.
Exercise 3: PARALLEL DIPS – Ten reps, flush set with Elevated Feet Push-ups
Exercise 4: ELEVATED FEET PUSH-UPS – 10 reps, complete two flush sets.
Exercise 5: CHIN-UP to the REAR - Two sets 12 reps.
Exercise 6: ONE-LEGGED SQUATS - Two sets of 8 reps.
Exercise 7: CALF RAISES – Two sets of 20 reps apiece with each leg.
Exercise 8: SIT-UPS - One set of as many reps as you can perform.
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