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!
