SAMPLE LEG AND BACK BULKING ROUTINE
Monday –
(A) Full Squat
(B) Bent Legged Deadlift
(C) Bent Over Row
Tuesday –
(A) Bench Press
(B) Seated Press
(C) Seated Curl
Wednesday –
Complete rest
Thursday –
(A) Half Squat
(B) High Deadlift
(C) Shrug
Friday –
Repeat Tuesday
Saturday and Sunday –
Complete rest
And there you have a complete leg and back bulk building routine. In case you are wondering why I have included an upper body routine to performed two days per week along with the lower body routine which is also to be performed two days per week, it is because of the overall growing effect that such heavy lower body specialization has upon the entire body. This way, by also including some upper body work you will add somewhat to your upper body bulk while you are increasing the mass of your thighs and lower back as well.
I shall outline for you now, in complete lift by lift form, the entire routine. I shall endeavor to explain more fully the individual performance of each exercise and also just what kind of sets and repetitions have proven to me to be most valuable in training.
Monday –
(A) Full Squat
I want you to perform five sets of this exercise. On your first set load the bar up to 50 per cent of your one rep limit. Perform ten repetitions using this light weight for a warm up. Now increase the bar to 75% of your one rep limit. Perform as many repetitions as possible with this weight. Now rest for two minutes. Now increase the weight of the bar to a poundage which is 90% of your one rep limit. Perform three sets of as many repetitions as possible using this weight. Rest for two minutes between each of the three sets.
Proper performance is most important while performing the full squat. Be sure that you take a wide foot stance, as this seems to give the steadiest balance position. Breathe in very deeply before you begin to descend into the squat, and hold the breath until you are almost standing erect. When you arrive at the sticking point, you may then forcibly exhale and strive to stand erect with this weight. Be sure to add weight to the bar whenever you can, as this is the only way for you to be able to keep an accurate check on your progress.
(B) Bent Legged Deadlift
I want you to perform three sets of this exercise. For the first set put 50% of your one rep limit on the bar and perform ten repetitions for a warm-up. Now rest for to minutes. Next increase the weight of the bar to 75% of your one rep limit and perform as many repetitions as possible with this weight. Now rest for two minutes. Finally, put 90% of your one rep limit on the bar and perform one set of as many repetitions as physically possible.
When performing these deadlifts, I want you to be sure and breathe in very deeply when commencing to begin the lift. Then, while performing the lift itself, slowly but surely, exhale all the air out of the lungs. This will prevent possible muscle strains in the lower abdomen and groin area. I would also advise you to wear wrist straps as these will help you in concentrating on the lifting of the weight itself and not worrying about your grip giving out during the lift. I have only advised three sets due to the heaviness of the weight you will have to lift. I do not want you to go stale. Be sure to add weight to the bar whenever you possibly can.
(C) Bent Over Rowing
This last exercise in your Monday routine will bulk up all the muscles of the upper back and I want you to use it here as a tapering off exercise. For the first set use 50% of your one rep limit and perform one set of ten repetitions. Rest for two minutes. Now increase the bar to 75% of your one rep limit and perform three sets of as many reps as you possibly can. Rest for two minutes between each set. Be sure and pull the bar up into the lower abdomen and pause two seconds when it reaches this spot. Use a close grip and be sure to add weight to the bar whenever possible.
This, then, is a step by step description of your Monday bulking routine.
Next on our agenda is a step by step description of the routine you will be following on Tuesday and Friday. These three exercises are for the upper body. Since this is primarily a lower body bulking routine, I shall not go into minute detail concerning these three upper body exercises. They are placed here in this routine only to allow you to continue to gain in the upper body while you are specializing on the lower body. Now since these routines are not for beginners, I feel that all of you readers should know just how to perform these three exercises for best results. However, I shall give you a brief account of sets and reps which I feel will be helpful.
Tuesday and Friday –
(A) Bench Press: 5 sets of 5 reps, add weight whenever possible
(B) Seated Press: 5 sets of 5 reps, add weight whenever possible
(C) Seated Curl: 5 sets of 5 reps, add weight whenever possible
Be sure to perform these sets and reps slowly and correctly for best results. You should rest for two minutes between each set.
Wednesday –
Complete rest. Do no training at all.
Thursday –
(A) Half Squat. Begin this movement by taking your top FULL SQUAT POUNDAGE and perform one set of ten repetitions. You should use a power rack for this movement. BE VERY CAREFUL WHEN PERFORMING THIS MOVEMENT.
Now, rest for two minutes. Next, increase the weight of the bar to a poundage which is heavy enough so that you can’t do more than three repetitions with it. Stay with this poundage until you can perform five sets of three reps with it. Then it is time to add ten pounds to the bar. Rest for two minutes between each set. Remember: when you are able to use the same poundage for five sets of three repetitions, you should increase the weight of the bar by ten pounds the very next workout. This will be the way you can gauge the progress you are making.
(B) Rack Deadlift. begin by using the same weight can deadlift full from the floor one time. Perform one set of ten repetitions in high deadlift, using this poundage. Rest for two minutes. Now increase the weight of the bar to a weight which you can’t possibly do more than three reps with. Stay with this poundage until you can perform five sets of three reps with it. Then on the next training period, increase the bay by ten pounds. Because of the heaviness of the barbell, it will be necessary for you to use wrist straps in order for you to hold onto the bar. Be sure to rest for two minutes between each set of various repetitions.
(C) Shrug. This movement will help develop all the remaining muscles of the upper back and the shoulder area. It is included in this routine more or less as a tapering off exercise movement. I want you to perform one set of ten repetitions using 50% of your one rep limit, then rest for two minutes. Now increase the weight of the bar to 75% of your one rep limit and perform three sets of as many reps as possible, while using this same weight. As soon as you are able to, be sure to increase the poundage. Rest for two minutes between each set. While performing the shoulder shrug, I would also advise you to use wrist straps and get a complete circular motion to the bar as you raise and shrug your shoulders. This will help to fully develop your shoulder group and upper back muscles to their fullest. Be sure to perform the repetitions slowly and correctly for best results.
I hope I have made the execution of this routine simple and easy to follow. I would advise anyone interested to reread this routine over and over again, until they are sure they know just what it is they are to do. Be sure to perform your repetitions slowly and correctly for best results. Be sure to add weight to the bar whenever possible. Try to follow the instructions I have given you just as I have written them up. I have a definite reason for grouping the exercises in this certain way and I would like you to perform this routine just as I have written it up for you.
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