Publishing my final routine as a website launch promotion.
I’m going to make you the most inteligent man on the block, and you could be the most developed natural in town.
**I am going to cut to the chase directly and offer people the best answer for the best / shortest road to a strong and fit body, which is the information people are here for. Not to debate about products or get into deep specifics and science. We all just want to be fit, strong and relaxed and not with a head filled with crap and an out of shape body. I am here to relieve your stress as a coach from all the confusing and 99% not even working (profs keeping the real secrets to themselves) information online and cut to the chase, what can whey do for you and what CAN help you in your journey to health and strength.**
As a long time trainee / coach I can tell you if you effectively use some methods I can bring you up to great level in two to three times a week.
If you decide to go at it this way we will:
* Use COMPOUNDS
* Minimize assistance work
* Two or three times a week we will go through the same routine or you may decide to do different workouts, I have a whole template layed out for you below.
* We will go lower reps, preferred sets of 5 as strength is ALL for the natural. In the future you may start thinking about higher and lower reps.
* Go full body 2 – 3 times a week (a simple google will give you examples), abbreviated (3 main exercises 1 assistance) preferred.
* Another term to remember especially in beginning stages: Low volume, High frequency, High intensity.
* Also (later edit), I really like the concept of the same every day for growing purposes. What do I mean? Look at Arnold Schwarzenegger’s golden six online. He repeats it all every training, and every big muscle group is hit, which is exactly what your gonna need to get on top fast!!
I could always get you there. I’m talking in 30 years of natural experience so I’m a bit priviliged by my past time and dedication.
**An example of your routine will be:**
1. Squat (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html): 5 x 5. This exercise not only develops the lower body, but it strengthens the heart and lungs while improving the general circulation as well. Use a weight that will allow you to perform 4 sets of 10 reps. Always lower yourself until your upper thighs are at least parallel to the floor, and keep your back flat. Rest 2 minutes between sets.
2. Bench Press (http://exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html): 5×5. This is my favorite upper body exercise, and almost every training program I’ve ever used includes it. Take a fairly wide grip — your hands about 32 inches apart. Inhale as you lower the bar to your nipples and exhale as you push it back to arms’ length. Don’t bounce the weight off your chest. Rest 2 minutes between sets.
3. Pull Ups (http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html): 3 x maximum reps. If you have limited training experience, you may find chins (Pull Ups) difficult at first. If you have a lat machine, you can perform pulldowns until you’ve developed sufficient strength to do chins. Use a fairly wide grip and try to bring your chin over the bar. Rest 2 minutes between sets.
4. Barbell Military Press (http://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html): 5×5. This exercise reigns supreme for widening and thickening the shoulders. Use a wide grip — your thumbs about six inches wider than your delts on each side. Lower the weight slowly and don’t pause at the bottom. Rest 2 minutes between sets.
5. Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html): 5×5. The triceps have already been thoroughly exercised during the bench press and the overhead press. Use a shoulder width grip and a weight you can curl without any body movement. Don’t let your elbows move away from the sides of your body, and make sure you straighten your arms completely before each rep. Rest 90 seconds between sets.
6. Abs: sets. Crunches (http://exrx.net/WeightExercises/RectusAbdominis/BWCrunch.html) or/and V-ups (http://exrx.net/WeightExercises/RectusAbdominis/WtVUp.html). Rest one minute between sets
You can now. I am going to give you a list of all the bang for your buck compounds really worth your time (in other words, these exercises are the biggest muscle gainers). Now I want you to do two things:
* I want you to pick three exercises from the list on which I have clearly defined what the exercises do. You perform them 2 to 3 times a week. You could either choose three others every workout, or do the same three every workout (one of great bodybuilding secrets).
* Now I want you to add an assistance exercise every day, I totally advice to include lower back and abs.
* Want the total package, so your recovery enchances, you have a stronger heart and higher volume capacity? Add cardio. No steady state, it is possible, but HIIT is preferred.*** <<< IN YOUR CASE THIS IS A TOTAL GEM.***
* ***In your case I would advice you to add brisk evening jogs in the evening 10-15 minutes (more is NOT better in this case). This will ramp up your burning while keeping muscle burn to a minimum, believe me I talk from experience every word I say has been tried and tested a million times.***
* ***Note all the bodybuilding exercises I have added for if you would like to/decide to become the full package, no obligations here. You are free to choose what information you can use I'm just giving you a broad tutorial.***
Here is your list, note I added lists by some respected coaches:
Arnold's Golden Six (of which five are big).
2. Bench press
4. Barbell curl
5. Seated, behind neck press
Christian Thibaudeau's top 5:
1. Back squat
2. Bench press
3. Power snatch
5. Power clean and push press
General top 5 from the point or view “exercises that your body gets the most mass from”.
1. Back squat
3. Bench press
4. The clean
To this I'd like to add (trust me, these are big too):
1. Farmers walk / static hold
2. Yoke walk
3. Overhead press
Things that also work..
There are four kinds of great mass making exercises:
1. Explosives (clean jerk and snatch) especially upper back
2. Big 3 (bench press, deadlift, squat). Biggest mass makers
3. Partials (the bottom / upper part of a lift) like quarter squat, top position bench, rack pull. Great for strenthening your tendons and ligaments.
4. Bodyweight (dips, chinups, pullups).Either you see here is worth weight in gold. You do need to try new and harder exercises here to keep improving, a great place for this is: Top 100 Hardest Bodyweight Exercises Of All Time (http://ashotofadrenaline.net/hardest-bodyweight-exercises/)
Now we've come to the final place:
And as the first coach ever I am not going to make a big deal out of it.
* Eat fresh.
* Eat meat and fish.
* Eat nuts / legumes.
* Eat plenty.
As for supplements, I am not at all the whey guy. I will give you some idea's though.
* Sleeping very well (don't underestimate sleep when it comes to your body using protein)
* Use joint supplements. For example Animal Flex by Universal Nutrition at Bodybuilding.com – Lowest Price on Animal Flex! (https://www.bodybuilding.com/store/univ/flex.html) . They work way better at strengthening tendons, ligaments and bones and thus, your biggest body strength (stronger musculature, stronger posture, stronger lifts, stronger gains) then your shakes.
* Use D-BAL MAX USA | Pure BodyBuilding Dynamite (https://mixi.mn/?a=147856&c=22&p=r) What I have found for this product is that it is very efficient. If you are to invest your money in supplements this works WAY better I am here as a proof of this to work.
I’ve now learnt you about everything.
**Now go build some bulging biceps and abs of steel!**
*We combine MINIMALIST and BODYBUILDING principles to bring you the best physique in the least time possible!