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Archive for June, 2009
Extreme Training: Focused Muscle Blast Part 3
June 27th, 2009categories: Extreme Training, Extreme Training Routines, Muscle Building
You Lived Through Week One of the Extreme Focused Muscle Blast. It’s all Uphill From Here!
Point of No Return
Let’s review. So far, you committed to Focusing your Training Energy on One Major Muscle Group and One Supporting Muscle Group as discussed in Part One of this Series. Then, you performed Six Challenging Workouts as set out in Part Two of this Series.
Before we move into the Program for Week Two, here are a few Tips to Keep things moving in the Right Direction:
1. This is not the Routine to Power Through if you have any acute pain doing your chosen exercises. If you develop pain, stop. Then, either find a replacement exercise that does not aggravate your condition, or start the program over with a different Focus Muscle Group.
2. Muscle Soreness should not prevent you from training. If it does, consider waiting until you are in better condition to do this program. This is an ADVANCED PROGRAM. In other words, one of your training goals might be to get in good enough shape to do this workout! Seriously.
3. You should be getting very good at your chosen exercises. This is one of the hidden benefits of the program. If you find that you are not improving, it would be a good idea to have a professional trainer check out your exercise form and make some adjustments.
4. On high rep sets, Form is more important than Weight. In other words, you want to keep the muscular tension on the target muscles for the designated time period. In this program, high reps are used to increase the “Time under Tension” and build your physical and mental tolerance to the Good Kind of Pain.
5. Exercise Selection Matters. The Larger the Muscle Group, the more Difficult the Program will be. However, sometimes progress will stall because you are simply trying to do too much at once. It’s not the “too much” part that is the problem. It’s the “at once” that gets you. In most cases it’s the MIND which gives up first. This program allows you to narrow your focus and really dig in.
Enough Said.
WEEK TWO:
DAY ONE: Extreme Difficulty
Group One: Exercise 1: 5 cycles of 5 sets of 5 reps with :10 second rest between sets. :90 second rest between cycles.
Group One: Exercise 2: 5 cycles of 5 sets of 5 reps with :10 second rest between sets. :90 second rest between cycles.
Your objective is to use as much weight as possible. If you find yourself having to take a few seconds rest between reps 4 and 5, that is perfect. You are in the Growth Zone. Drop weights between rounds as necessary.
DAY TWO: Moderate Difficulty
Group Two: Exercise 1: 5 sets of 15,16,17,18,19 reps. Immediately go to Exercise 2 (super-set)
Group Two: Exercise 2: 5 sets of 20,21,22,23,24 reps with :60 second rest between super-sets.
After your five super-sets, perform 100 reps of three different ab exercises, your choice.
DAY THREE: Moderate Difficulty
Group One: Exercise 1 (only): Perform 3 warm-up sets with 12,5 and 5 reps. Light weight.
Then, do 13 sets of 4 reps. Rest: 2:00 minutes between sets. It’s a good idea to stretch between sets. In other words, don’t just stand there looking cool.
Add weight each on set until you can just make 4 reps. Stay at that weight as long as possible and then decrease weight as necessary to stay at 4 reps.
Abs and cardio are optional.
DAY FOUR: Easy
Group One: Exercise 2: 6 sets of 15,16,17,18,19,20 reps. Rest: :60 seconds between sets.
Do 100 reps of three different ab exercises.
DAY FIVE: Moderate Difficulty
Group Two: Exercise 1: Do three warm-up sets of 10,5 and 5 reps. Light weight.
13 sets of 4 reps. Rest: 2:00 between sets. Stretch between sets.
Again, increase the weight each set so that you hit your maximum for 4 reps at your 4th or 5th set.
Abs and cardio work are optional today.
DON’T FORGET TO RECORD YOUR REPS, WEIGHTS, SETS AND TIME IN YOUR TRAINING LOG.
DAY SIX: Extreme Difficulty
Group Two: Exercise 2: 6 sets of 15,16,17,18,19,20 reps. Rest: :60 seconds between sets.
Group One: Exercise 1: 6 sets of 10,11,12,13,14,15 reps. Super-set. Immediately proceed to next Exercise.
Group One: Exercise 2: 6 sets of 10,11,12,13,14,15 reps. After each super-set rest :60 seconds.
Use your training log to determine your starting weight. To the extent possible, add weight on each set! This workout is about developing mental toughness.
Abs and cardio optional.
DAY SEVEN: REST
You’re halfway through the Extreme Focused Muscle Blast Program! You should be stronger this week. You will be even stronger next week. Yes, you miss training all of the other muscle groups. Good. You will get your chance to visit them today. But, remember your objective. This is not a balanced program. It is designed for one thing only. To relentlessly focus on your target muscle group.
Feel free to train whatever muscle groups you miss training. This is optional, and sometimes a day off can help you recharge for the next week.
Keep in mind, that Week Three will be even more difficult. Excited? You should be.
Feel free to post questions, comments and results. Enjoy the Adventure!
Extreme Newsletter will be launched August 1, 2009. Sign up for your free copy now.
Extreme Training: Focused Muscle Blast Part 2
June 22nd, 2009categories: Extreme Training, Extreme Training Routines, Muscle Building
Are You Motivated to Take Your Training to the Next Level?
Turn yourself into a Tank
Now that you’ve followed the Four Steps in the first Article of this Series you should be ready to Launch into your Week One Training of this Four Week Program.
OK. You targeted a Major Muscle Group to work and a Supporting Muscle Group. In addition, you selected Two Exercises for your Major Group, and Two for your Supporting Group. Finally, you are Committed to Train Six Days a Week for the next Four Weeks.
WARNING: THIS IS AN EXTREME ROUTINE. IF YOU DON’T THINK YOU CAN DO THIS ROUTINE, DON’T. BETTER SAFE THAN SORRY. BUT IF YOU ARE READY, AND HIGHLY MOTIVATED TO ACHIEVE RESULTS, LET’S GET MOVING. (ALWAYS CHECK WITH YOUR DOCTOR TO ENSURE THAT YOU HAVE NO CONDITIONS THAT COULD BE AGGRAVATED BY THIS OR ANY OTHER WORKOUT PROGRAM.)
Your next Four Weeks will be broken down into 24 Workouts. Each Workout will be Different.
Step One: Take your First Major Exercise, and One matching Supporting Exercise. This will be referred to as “GROUP ONE” . For example, “Group One” will be Bench Press (exercise 1) and 1 Arm Triceps Cable Press (exercise 2).
Step Two: The remaining Major Exercise and One matching Supporting Exercise will be referred to as “GROUP TWO“. In the following program, the sample “Group Two” will be Incline Dumbbell Press (exercise 1) and Overhead Triceps Cable Press (exercise 2).
Step Three: TRAIN
The Routine:
WEEK ONE:
DAY ONE: Moderate Difficulty
Group One: Exercise 1: 5 sets of 13,14,15,16,17 reps. Rest: :60 seconds between sets.
Exercise 2: 5 set of 15,16,17,18,19 reps. Rest: :60 seconds between sets.
That’s it for day one. Your goal is to use a weight that is challenging for the first set. From there, remove weight as necessary. Weight is less important than progression. In other words, add one rep per set, no matter what.
Important Note: Write down your sets, reps and weight. You will need this information as you move forward.
For those over-achievers. In addition to everything else, do 300 reps of various ab exercises, and do some cardio-work.
DAY TWO: Extreme Difficulty
Group Two: Exercise 1: 5 cycles of the following: 5 sets of 5 reps with a :10 second rest between sets.
Rest :90 seconds between Cycles.
Exercise 2: 5 cycles of the following: 5 sets of 5 reps with a :10 second rest between sets.
Rest :90 seconds between Cycles.
This is a KILLER! This is an effective variation of Rest-Pause Training. Start with a weight that you can do 10 reps with and Hang On for your Life. You will probably need to lower the weight between each 5-set cycle. A 10% weight drop is a good starting place.
Remember. Keep Track of Your Sets, Reps, Weight, and Total Workout Time. You will need this information later.
Feel free to add ab work and/or cardio at the end.
DAY THREE: Moderate Difficulty
Group One, Exercise 1 (only): Warm-up with 3 sets of 10, 5, and 5. Very light weight. This is only a warm-up.
Then proceed (same exercise) as follows: 12 sets of 5 reps. Rest: :60 seconds between sets.
That’s it. Start with a weight you can do 10 reps with and then add weight until you can’t get five reps. Then, start to remove weight so that you can hit the target 5 reps.
Record your sets, reps, weight and total time. These numbers will be used later.
Feel free to add ab work at the end, or aerobics, or both.
DAY FOUR: Moderate Difficulty
Group One, Exercise 2 (only): 5 sets of 20,21,22,23,24. Rest: :60 seconds between sets.
This is your easy day, so enjoy it. Use a weight that you routinely use for 12-15 reps. If you can do 12-15, you can 20-24. Really.
At the end of the workout finish off with 100 crunches, 50 twisting crunches, and 100 calf raises.
DAY FIVE: Moderate Difficulty
Group Two, Exercise 1 (only): Warm-up with 3 sets of 10,5 and 5 (light weight)
Then proceed to: Exercise 1 (same as warm-up): 12 sets of 5 reps. 2:00 rest (120 seconds) between sets.
Start with a weight you can do 10 reps with and work your way up. When you can’t do 5 reps, start lowering the weight until you can continue to pump out 5 reps on each set.
Abs and cardio are optional at the end, but may make you feel better.
DAY SIX: Moderate Difficulty
This is it. The last day of your First Week.
Group Two, Exercise 2 (only): 5 sets of 23,24,25,26,27 reps. Rest: :60 seconds.
Start with a weight you can do 12-15 reps with. I know, you heard it before. Here it is again. if you can do 12-15 reps, you can do 23-27. It just hurts more. And, if you really can’t get those reps, it’s OK to reduce the weight. That means you were already working hard at your 12-15 rep sets.
Finish with 3 different ab exercises, 50 reps each. No rest between exercises.
DAY SEVEN:
REST. Actually, many Extreme Athletes have a hard time taking a day off. In that case, why not do a full body workout for everything else that you have not been focusing on. Nothing serious. Just remember, whatever you do, have fun!
We will be back with WEEK TWO in Extreme Training Muscle Blast Part 3. Week Two adds a few more challenging dimensions that will keep the Intensity and Growth Factor High!
Questions? Please keep me posted on your results. Until then, Think Hard, Train Smart.
The Official Launch of the Extreme Training Newsletter is August 1, 2009. Sign up for your free copy now!
Extreme Training: Focused Muscle Blast Part 1
June 20th, 2009categories: Extreme Training, Extreme Training Routines, Muscle Building
Has your Muscle Building Progress Ground to a Halt?
"Get ready to Blast off!"
Want to Jump Start your Routine Now? This first of five articles will start you on your way to Breaking into New Muscle Growth Territory.
The number one question I get from people is “How do I Build Muscle?” What do I tell them? Lift More Weight More Times.
Sometimes, that simple and proven advice is not enough. Everything is cooking along and then WHAM. You hit a wall and progress grinds to a halt. Your attitude grinds to a halt, which only makes matters worse.
When that happens it is time for the Focused Muscle Blast Extreme Program. For the next four weeks you are going to commit to a radical program. It will be tough. It will be Extreme. But it will produce Big Results. Fast. Fast Results leads to… high motivation levels which are necessary for Continued Long Term Growth.
Here’s what you need to do to Launch Your Body into Extreme Building Mode:
1. Pick one Major Muscle Group to focus on. Choose between Thighs, Back, Chest, and Shoulders. You will need to be committed to focusing on this one bodypart for the next four weeks. So pick an area that you are both motivated to train and hungry to see results in.
You may notice that Biceps and Triceps, both popular Motivational Muscle Groups to focus on, are not listed above. Why? They are not major muscle groups and focusing on them may actually be counter-productive. Future articles will discuss this issue in more detail. For now, Stick to the Majors. First. Then, proceed to Step 2 below.
2. Choose one Supporting Muscle Group to Focus on. If you choose to work on developing your Legs, Lower Back or Abs would be good supporting areas to target. If you picked your Back as an area of focus, Traps, Forearms, or Biceps would work well. For Chest, Triceps are an excellent secondary target. Traps and Triceps are wise compliments to your Shoulder focus.
3. Pick Your Two Favorite Exercises for your Focus and Supporting Muscle Groups. This means, 2 exercise for Chest, and 2 for Triceps, or whatever areas you decided to focus on. (If you have a favorite exercise which aggravates an old or existing injury, use your head. Pick something else.)
If you do not have favorite exercises, unless you have achieved ZEN (or are a muscular egalitarian), you should go back to the basics – review other articles on this site for ideas – before undertaking this program. THIS IS NOT A BALANCED PROGRAM. IT IS DESIGNED FOR ONE THING AND ONE THING ALONE. TO TAKE A HIGHLY TRAINED ATHLETE TO THE NEXT LEVEL.
In making your exercise selections, pick one Compound Lift, for example, Squats, Military Press, Deadlifts, and Bench Press. The second exercise should be more focused on the target area. For example, Leg extensions, Side Dumbbell Lateral Raises, Cable Rows or Pullups, and Cable Flies would make excellent second exercise selections.
The Exercises for your Supporting Muscle Group Training should target two different ranges of motion, or areas of muscle focus. Some examples are as follows:
Biceps – Preacher dumbbell curls and hammer curls.
Triceps – Decline French press and Cable Press Downs.
Abs – FitBall Crunches and Hanging Knee Raises.
Lower Back – Hyper-extensions on the FitBall and Light Straight Leg Deadlifts.
Forearms – Dumbbell Forearm Curls and Reverse Forearm Curls.
Get the idea?
4. Commit to Training Six Days a Week for the Next Four Weeks. This is not a program for Beginners. It is for Extreme Athletes who are Passionate about Training. So, plan out your training sessions and write down your Focus Areas, Supporting Areas, and Exercise Selections in your Training Journal (You Have One of these, Right?).
Part Two will provide you with the Focused Muscle Blast Extreme Training Program Week 1.
See you soon!
If you have questions, or comments, please drop me a line below.
