Thread: bodybuilding essay i wrote
04-26-2005, 04:54 PM #1Associate Member
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- Mar 2005
bodybuilding essay i wrote
Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
* Squats 1 X 8 - 10 reps
* Leg Extensions 1 X 8 - 10 reps
* Leg Curls 1 X 8 - 10 reps
* Dumbbell Pullovers 1 X 8 - 10 reps
* Barbell Overhead Shoulder Press 1 X 8 - 10 reps
* Seated Rows 1 X 8 - 10 reps
* Bench Press 1 X 8 - 10 reps
* Barbell Bicep Curls 1 X 8 - 10 reps
* Tricep Extensions 1 X 8 - 10 reps
* Weighted Pullups 1 X 8 - 10 reps
* Weighted Dips 1 X 8 - 10 reps
* Standing Calf Raises 1 X 8 - 12 reps
* Abs - 1 X 10 - 15 reps
1 on, 1 off, 1 on, 1off, 1 on, 2 off. Usually people will do this by working out Monday, Wednesday, and Friday with the other days completely off from weight training
Yes, that's it! It may sound crazy to somebody who is used to doing 30 sets for biceps and working out 6 days per week. Even crazier is lifting 6 days per week and not growing! Stop thinking that more is better! If you are a natural bodybuilder, you will not have near the recovery of a steroid user. Somebody on steroids can lift 6 days per week without overtraining, but you can't.
Many bodybuilders who are used to high volume training would laugh at a bodybuilder who does one set per exercise and only works out three days per week. I ask them how many times a week they work their biceps.
Almost always, they say once per week on "Bicep Day". Once per week!? So they work their biceps, then they let them rest for 7 days in a row? After 1 or 2 days, their biceps are no longer sore... yet the wait another 5 or 6 days to work them again. Their biceps are slowly shrinking during this long rest period.
wtf someone read that and tell me they are mistaken about their own workout not being overtraining?
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