How To Train Like A Pro!

People are always asking me…..what workouts do you do? Well, that is always a hard question for me to answer because my workouts are always evolving and changing depending on where I am at in either my contest prep or my offseason training. One thing I can say, is that no matter what workout I am doing it is always “tempo” oriented, with three to five second eccentric movements designed to keep as much stress on the muscle as possible at all times. By doing so there is never any time during a lift where the muscle is relaxed.

The eccentric movement is basically the part of the lift where you are not contracting the muscle. For example, on a bench movement it is not the “push” portion of the lift, because that part of the lift is always done as explosive as possible. It is the “down” portion of the lift, so when bringing the bar to your chest, meaning. That takes me three to five seconds on every rep. I even do this on squats, so it takes me five seconds to get to the bottom, as by doing so the muscle fibers are fully engaged.

I started this type of training roughly three years ago. After about 15 years of training old school and in the last three years I have won my Pro Card, won a Pro show and placed fifth twice at the NGA Natural Universe. What I’m saying is this type of training works.

The following is the entire week training of what I am doing right now and will I will continue to do this for a four or fice week period before I changed it up. This should serve to give you an idea of the type training that I do. On a side note – I am never in the gym for more than 52 minutes!

This workout that I am about to share can be completed in that amount of time or less. Everything I do is based on continuous movement as well, so most of my workouts flow from one exercise to another. Usually this is performed by going through two body parts at a time and three or four different exercises, which equals one set.

Remember to use the eccentric movement with tempo, so three to five seconds on down count every time. Hopefully this will give you an idea of what my training is like week in and week out. Even at 43 years old, I am getting stronger and bigger everyday.

 

Monday: No rest in between first 4 exercises

 

Lying Leg Curl toes plantarflex           3-5 rep

Straight leg deadlift                           3-5 reps

lying leg curl toes dorsiflex                8-10 reps

Seated Good Mornings                     10-12 reps

 

rest 2 minutes and then repeat 4 more times for total of 5 sets

 Seated Leg curl                            8/8/8    this means triple drop, do 8 reps, drop weight then 8 more reps, drop weight then 8 more reps

 rest 90 seconds and repeat 2 more times for total of 3 sets.

 

Tuesday: No rest in between first 4 exercises

 

Tricep extensions, straight bar to chin       3-5 reps

Bench Press Flat Bench                          3-5 reps

French Press Standing EZ bar                  8-10 reps

Bench Press 30 Degree Incline DB           10-12 reps

 

rest 2 minutes and repeat 4 more times for a total of 5 sets

 

Pressdowns Standing with rope               8/8/8

Flyes 30 degree Incline DB                     8/8/8

rest 90 seconds and repeat 2 more times for total of 3 sets

 

Wednesday: No rest in between first 4 exercises

 

Standing Calf raise toes in                      3-5 reps

Calf extension leg press toes neutral       3-5 reps

standing calf raise toes out                    8-10 reps

seated calf raise toes neutral                 10-12 reps

rest 2 minutes and repeat 4 more times for a total of 5 sets

Seated Calf raise toes out                     8/8/8

rest 90 seconds and repeat 2 more times for total of 3 sets

 

Thursday: No rest in between first 4 exercises

 

Standing Curls Neutral Grip Bar                  3-5 reps

Seated Rows Neutral Grip Narrow               3-5 reps

45 degree incline curls                               8-10 reps

Lat Pulldown Pronate Medium Grip             10-12 reps

rest 2 minutes and repeat 4 more times for total of 5 sets

Preacher Curls reverse grip                           8/8/8

Pullovers 15 degree decline                          8/8/8

rest 90 seconds and repeat 2 more times for total of 3  sets

 

Friday: No rest in between first 4 exercises

 

Quad Squats  ( heels are elevated 4-5 inches )    3-5 reps

Leg Press feet low                                            3-5 reps

Seated Leg extensions                                     8-10 reps

Squats                                                           10-12 reps

Rest 2 minutes and repeat 4 more times for total of 5 sets

Lunges DB alternate legs                                8/8/8

rest 90 seconds and repeat 2 more times for total of 3 drop sets

 

Saturday: No rest in between first 4 exercises

 

Barbell Shrugs                                              3-5 reps

Standing DB lateral raise                               3-5 reps

Face Pull with rope                                       8-10 reps

Face down 45 degree incline lateral raise        10-12 reps

rest 2 minutes and repeat 4 more times for total of 5 sets

Bent over DB lateral raise                             8/8/8

Standing shoulder press Neutral Grip            8/8/8 rest 90 seconds and repeat 2 more times for total of 3 sets

I feel a big compliment to my training is HMB. It is a crucial supplement that you must have when you are taking your training to these levels.

Happy Lifting!

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