DB Hammer Workouts

Training Powerlifting
21

[quote]dl- wrote:
I know people on this site including myself have NO CLUE what other people are saying…I even have the best sports training book ever by DB Hammer and it is confusing as hell…BUT…what are the results people have gotten from doing this type of training…this is what is interesting me

dl-[/quote]

I am going to perform some 1RM, VJ and sprints test in about a month. So far, all of my lifts have increased (much faster than anything I tried before), sprint times have improved significantly, and Vj has increased around 5 inches. I will post updated results after the tests.

22

I’ve gotten great results in my vertical from using DBs methods.

To Downintuscon… what kind of workouts were you doing for hypertrophy gains?

23

[quote]jgvbl24 wrote:
I’ve gotten great results in my vertical from using DBs methods.

To Downintuscon… what kind of workouts were you doing for hypertrophy gains?
[/quote]

day 1 (An-2)

A1) Bulg split squat (right leg) OI

A2) Bulg split squat (left leg) OI

started next set of A1 every four minutes. When I reached drop-off, I did the following pair:

B1) good morning ISO-MIO

B2) Roman-chair sit-up ISO-MIO

started next set of B2 every four minutes. Yes, I know, all of the exercises are to be done in one big circuit. But I train at home and its too much moving around of stuff.

day 2 (An-2)

A1) incline bench ISO-MIO

A2) fat-man row PIM

A3) COC gripper (right hand) IPM

A4) COC gripper (left hand) IPM

started next set of A1 every eight minutes

day 3 (An-3)

A1) OL squat PIM

A2) calf raise (right leg) IPM

A3) calf raise (left leg) IPM

started next set of A1 every eight minutes

day 4 (An-3)

A1) hammer curl IPM

A2) dumbbell tri ext IPM

A3) alternating lateral raise ISO-PIM

I trained Mon-Wed-Fri, so I had either four or five days between workouts for similar muscles. Used a six percent drop-off for An-2 days and four percent for An-3 days.

doesn’t look like much on paper, but it sure worked.