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Thursday, April 19, 2012

GET BIG ROUTINE - By Vincent Bowers

Originally posted on NaturalStrength.com on December 4, 2006


TRAIN ONE DAY ON - THREE DAYS OFF.

BREATHING SQUATS - THIS IS IT, THE MOST PRODUCTIVE EXERCISE YOU WILL EVER DO. DO ONE SET OF TWENTY, TAKE AT LEAST THREE MASSIVE BREATHS BETWEEN REPS AND ADD AT LEAST 5lbs EVERY WORKOUT. ALL OF YOUR STRENGTH AND SIZE GAINS DEPEND ON HOW HARD YOU WORK IN THIS SET, HARD WORK IS THE WAY TO BIG BIG GAINS, REMEMBER, THE LAST FEW AGONIZING REPS ARE THE ONES THAT MAKE YOU GROW, QUIT AND STAY SMALL OR HANG TOUGH AND GROW.

PARALLEL BAR DIPS - WILL WORK YOUR WHOLE UPPER BODY PARTICULARY YOUR CHEST, SHOULDERS AND TRICEPS. YOUR GOAL IS TEN REPS, ONCE YOU CAN DO TEN REPS IN ONE SET ADD WEIGHT AND START AGAIN. DOING REPS TO FAILURE, YOU MAY ONLY GET SIX REPS, BUT TAKE A SHORT REST AND THEN GET YOUR NEXT FOUR REPS.

BENT ROWS - ROWS WILL BULK UP THE WHOLE UPPER BACK, TAKE A SHOULDER WIDTH GRIP ON THE BARBELL, KEEP YOUR UPPER BODY SLIGHTLY ABOVE PARALLEL AND YOUR KNEES SLIGHTLY BENT, THEN PULL THE BAR TO ABOUT LOWER RIB CAGE LEVEL, A WIDE UPPER BACK IS ESSENTIAL FOR A MASSIVE UPPER BODY, LOTS OF WEIGHT LOTS OF FIGHT.

MILITARY PRESS - NO OTHER MUSCLE GROUP WILL IMPROVE THE WAY YOUR PHYSIQUE LOOKS THAN BIG ROUND SHOULDERS. DO THESE STANDING AND DONT BE AFRAID TO USE A LITTLE REBOUND AT THE BOTTOM OF THE MOVEMENT, VERY FEW MEN CAN PRESS THEIR OWN BODYWEIGHT OVERHEAD, BE THE EXCEPTION AND WATCH YOUR SHOULDERS GROW AND GROW. REMEMBER, BIG WEIGHTS = BIG SHOULDERS.

HISE SHRUGS - VERY FEW TRAINERS USE THIS FANTASTIC EXERCISE ANY MORE AND ITS A PITY BECAUSE IT WILL BULK UP YOUR TRAPS AND LIFT YOUR RIB CAGE AT THE SAME TIME. FOR THOSE OF YOU WHO DON`T KNOW THE MOVEMENT, SIMPLY SHOULDER A HEAVY BARBELL AS IF YOU WERE ABOUT TO DO BACK SQUATS AND THEN JUST SHRUG, THATS IT! THE RANGE OF MOVEMENT IS ABOUT TWO INCHES BUT BELIEVE ME ITS A VERY EFFECTIVE TWO INCHES.

THICK BAR DUMBELL HOLDS - ONCE AGAIN A VERY SIMPLE EXERCISE BUT A VERY EFFECTIVE ONE, TRY AND GET SOME 2" SLEEVES (OR BIGGER) LOAD UP YOUR DUMBELLS LIFT THEM OFF THE FLOOR AND HOLD THEM UNTIL YOUR GRIP GIVES OUT. IT MAY NOT SOUND LIKE MUCH BUT THIS WILL TOTALLY FRY YOUR FOREARMS.


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