[quote]scottiscool wrote:
If you are a beginner, chances are you don’t need “tricks” to get bigger. Getting strong on basic exercises and eating your way up to a new size seems to work for just about everyone. If you plateau on something then maybe it’s time to look into strategies to force your way up, but at this point I’m doubting you’ll need anything special.[/quote]
Sounds about right …lift to get stronger, eat to get bigger.
When you get stuck or can’t even get the ball rolling …then try this:
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This is a simple upperbody PUSH workout. Takes less than 30 minutes. Its fast paced, so no goofin’ off. (you can use this for upperbody PULL or legs …just change the exercises.
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Use a Barbell Bench Press & Bar Dips. You’ll want to strip weight off of the bar 9 times so figure out the weights. For example: You start with 200lbs, strip 5 lbs off each set, the last set will be 155lbs.
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Do 10 consecutive sets of each exercise with VERY SHORT rest periods, 5 to 20 seconds. Take about a 5 minute rest between the TWO exercises.
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On the Bench Press use the 1-10 method(1 to 5 to 1 really), but it will look more like this …1st set 1 rep, 2nd set 2 reps, third 3, 4th 4, 5th 5, 6th 5, 7th 4, 8th 3, 9th 2, 10th 1
{start with less than your 1 RM, around 90%, then sub about 5 lbs or 2% with each preceeding set}
…you’ll want to go fast on the rest periods to start, then slow enough just to get up to 5 reps, then speed back up on the rest periods near the end so you can barely complete 1 full rep with roughly 1/4 of the initial weight stripped off of the bar.
- With the dips you want to bust out about 10 reps on the first set, then keep the sets on top of each other so the rest periods are almost non-existant …you’ll be dropping off in reps but keep doing the sets, try to get 5 reps per set, or at least 3 to 4 solid ones.
***the hormonal response you’ll get from working out like this is the one you’ll need for a growth response. This is not easy to do(you won’t be going thru the motions here), this is why your body will overcompensate and build muscle for you and make you stronger so the next time you do it …
it will be prepaired (the body doesn’t like to work; it will adapt to make it easier) …you have to make it work.
*** don’t make your workouts easier, your body naturally does that for you, you want to make them harder …this is a basic ARNOLD philosophy …it WORKS! Just push yourself, these are the workouts you want, the ones that push you. If you don’t push the body foward, it won’t do it by itself.
BEGINNERS usually don’t have success because they have not yet learned how to push themselves PROPERLY. EFFORT is RESULTS. By making an effort to make your program harder and push yourself, this equates in results. There are many ways to do this …this is just an easy one with two exercises. Short rest periods push you …PERIOD.
Not only that, this is the perfect atmosphere to be in to build muscle …along with the bodyweight exercise you’ll be doing to release those growth hormones.
merlin