Bigger, Leaner Stronger (Day 1: Chest & Calves)

Beranda
Komunitas
Hobby
Fitness & Healthy Body
Bigger, Leaner Stronger (Day 1: Chest & Calves)

panzerjaiger

08-12-2022 00:28

Bigger, Leaner Stronger (Day 1: Chest & Calves)

If you’re new to weightlifting, you’re going to find everything a bit awkward at first. You’ll be working out your weights, you’ll have trouble maintaining proper form on some of the exercises, and you’ll probably get pretty sore from your workouts.

Feel free to use your warm-up sets to get acquainted with the exercises, and feel free to work in the 6- to 8-rep or even the 8- to 10-rep range for these first few weeks to get a good feel for everything. Then, once you’re comfortable, move into the 4- to 6-rep range.

FINDING YOUR STARTING WEIGHTS

Finding your starting weights on the various exercises is more or less a matter of trial and error. As a general rule, for every 10 pounds (4.5 kg) you add to the bar, you’ll lose about 2 reps. The same goes for each 5-pound (2.2 kg) increase on the dumbbells.

You can err on the side of starting too light and then just dial everything in as you familiarize yourself with the weights and exercises.

Spoiler for 1. Incline Barbell Bench Press:

GIF

Spoiler for Incline Dumbbell Bench Press – 3 working sets:

GIF

Spoiler for Flat Barbell Bench Press (3 Sets):

GIF

Spoiler for Dip (Chest Variation) – (3 sets - weighted if possible):

GIF

Spoiler for #Optional Standing Calf Raise – 3 sets of 4 to 6 reps:

GIF

Spoiler for Seated Calf Raise – 3 sets of 4 to 6 reps:

GIF

If you can’t do dips, find out whether your gym has an assisted dip machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of flat dumbbell presses.

• You’re going to be working in the 4- to 6-rep range for nearly all exercises.

• Due to the amount of weight you’re using in Bigger Leaner Stronger workouts, you should rest for 3 to 4 minutes in between your working sets.

•The Bigger Leaner Stronger program has a simple method of progression: once you hit 6 reps for one set, you add weight for your next set. The standard increase is a total of 10 pounds: 5 pounds added to either side of the barbell or a 5-pound increase in each dumbbell.

• The rep timing I recommend is either the “2–1–2” or “2–1–1” timing. This means the first part of the rep should take about 2 seconds, which is followed by a 1-second (or shorter) pause, which is followed by the final portion of the rep, which should take between 1 and 2 seconds.

• A high-intensity workout is one where you feel like you didn’t leave anything in the tank. You didn’t settle for a lighter weight when you felt you could’ve gone up. Your mind wasn’t wandering elsewhere while you were lifting. You weren’t just robotically going through the motions—you were consciously, but calmly, pounding out every rep and every set with determination.

• By focus, I mean mental concentration: having your mind on your lifts and not on the TV show you watched last night, the party later that night, the argument with your girlfriend, or whatever else.

Spoiler for Warm Up:

Here’s an example of an ineffective warm-up routine:

Put 135 pounds (61kg) on the bar and do about 10 to 15 reps. Rest a few minutes and then go to 185 pounds (83kg) pounds for 12 reps. After another short rest, go up to 205 pounds for 8 reps, which is done to failure. A few minutes later, it’s 4 to 6 reps with 225 pounds (102kg), followed by a longer rest and finally a monumental struggle with 275 (124kg) pounds for 2 reps.

What’s the problem here? Well, by the time you get to the heavy, muscle-building sets, you’re so fatigued from what you’ve already done that you can’t handle the heavy stuff nearly as well you should be able to. This leads to subpar workouts that fail to overload the muscles adequately and thus produce lackluster results over time.

Another common warm-up mistake is doing too little. Many guys are anxious to start loading the plates and thus only do one light warm-up set before hitting the heavy stuff. This can lead to muscle strains, joint impingements, or worse.

A proper warm-up routine has two simple goals: to introduce blood into the muscles to be trained and to progressively acclimate them to heavy weight without causing fatigue. You want your muscles fresh and ready for the heavy sets—the muscle-building sets—and not burned out from too much warm-up work.

Here’s how you do it:

Spoiler for First Set::

In your first warm-up set, you want to do 12 reps with about 50percent of your heavy, 4- to 6-rep set weight and then rest for 1 minute. This set should feel very light and easy.

For instance, if you did 3 sets of 5 reps with 225 pounds (102kg) on the bench last week, you would start your warm-up with about 110 (49kg) pounds and do 12 reps, followed by 1 minute of rest.

Spoiler for Second Set:

In your second warm-up set, you use the same weight as the first and do 10 reps,this time at a little faster pace. Then rest for 1 minute.

Spoiler for Third Set:

Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace.

This set and the following one are done to acclimate your muscles to the heavy weights that are about to come. Once again, you follow this set with a 1-minute rest.

With a working set weight of 225 (102kg), this would be about 155 (70kg) to 160 (72 kg) pounds.

Spoiler for Fourth Set:

The fourth warm-up set is the final one, and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest 2 to 3 minutes after this final warm-up set.

This would be about 200 pounds (90kg) if your heavy weight were 225 (102 kg).

Spoiler for Fifth, Sixth, and Seventh Sets::

These are your working sets performed in the 4- to 6-rep range with 80 to 85 percent of your 1RM (Repition Maximum).

Spoiler for Moving on to the Next Exercise::

Generally speaking, you don’t need to perform more warm-up sets in a workout beyond the four laid out above. For instance, if you start your workout with the flat bench press and then move to the incline press, you don’t have to do a new round of warm-up sets.

That said, I do like to do a 10- to 12-rep warm-up when moving on to an exercise that targets muscles that aren’t sufficiently warmed up. For example, when I’m moving from shoulder presses to side or rear raises, I like to do a 10- to 12-rep warm-up set on the raise as I find the medial and posterior delts aren’t always ready for heavy weight after pressing.

The bottom line is that warming up correctly is an important part of training with heavy weight and building muscle. Trust me—it’s worth spending your first 10 minutes warming up instead of just rushing into the heavy lifting.

Spoiler for Warm Up:

1.3K

Kutip

Balasan

Komentar yang asik ya

Komunitas Pilihan