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Bigger, Stronger, Faster Movie

The producers of "Bowling for Columbine" and "Fahrenheit 9/11" have done it again, this time the world of sports and steroids are the subject of their documentary. Receiving critical acclaim from many sources this movie is currently in theatres and is highly recommended that you see it. Here is the trailer

 

It can also be pre ordered on DVD for a September 30th release date for only $19.99, click below to order now from amazon.

Buy Bigger, Stronger, Faster  now from amazon!

Dorian Yates Style Triceps Workout

Sometimes we all have lagging bodyparts, and usually we will complain about legs, chest, biceps etc. Yet many people never seem to complain about lagging triceps, but every time I visit the gym I see underdeveloped triceps galore!

The Triceps muscle is seemingly and unglamorous muscle, most non-competetive bodybuilders never give it a second look, yet well developed arms should consist of roughly two thirds triceps, and if you take a look at anyone with truly impressive arms you will see they are not lacking in this area.

Now you may have a horseshoe and thus you think you have decent triceps but a horseshoe does not make a big arm, you triceps need to look incredibly thick especially when viewed from the back. This workout gives it to you hardcore, there are no soppy kickbacks and none of those pushdowns where you lean into the stack and push as much weight as possible, nope this workout goes down the Yates route, it's failure and beyond, Just three exercises and only 4 work sets but this will get you fired up like nothing else.

We start with the classic Close grip bench press, an exercise that seems to have fallen out of favour recently, if you don't have a spotter then use a smith machine or power rack. Your hand placement is simple, put you hands together on the middle of the bar then move you hands so that your thumbs are roughly where the outside of your hands were, you can go a little wider or closer if this is not comfortable, but roughly 2 hand widths apart is where you should be. You need to warm up and pyramid the weight over 3 sets before moving onto a weight you can use to failure at about 8 reps. The first working set you only go to failure, your target is 8 but if you have more in you keep going. Take a breather, rest for 60-90 seconds then press out till failure again, 6-8 reps will probably be it, then if you have a partner do 2 or 3 forced reps then another 2 or 3 negatives, if you don't have a partner then re-rack the bar take 10 breaths and press out again till failure.

Second exercise is a little secret of mine, incline bench triceps presses, you need to lay back on a bench that is around a 45 degree incline. Do a couple more warm ups here. then it's one hard set till failure (again 6-8 reps) before taking 10 deep breaths and hitting out till failure again. There is a youtube video below which shows he form pretty well

 

Finally we finish with rope pushdowns, one warm up should suffice then it to failure again, this time at around 12-15 reps then 5 drop sets going down on pin at a time on the stack, each one till you fail.

There you go, 3 exercises, 4 sets and a killer triceps workout.

IFBB Houston Pro Results 2008

2008 IFBB Houston Pro Bodybuilding Contest Results

• 1. Silvio Samuel
• 2. Craig Richardson
• 3. Leo Ingram
• 4. Armin Scholz
• 5. Bill Wilmore

2008 IFBB Houston Pro "202 and Under" Contest Results

• 1. Ray Arde
• 2. Richard "Tricky" Jackson
• 3. Jeffrey Long

Full Photo's and results can be found courtesy of Muscular development

HERE

Egyptian Warrior Training

Ok, first things first, this routine has absolutely nothing to do with Egyptian warriors, nope this routine is cheesily named because it is based around the pyramid principle and is ideally suited to weekend warriors and other propel who are limited on the days that they can train. The thing that I find intriguing about this method is that unlike many sytems that are hard for the last few sets of an exercise this one is pretty damn hard from the first set!

 

The routine is split into 2 workouts although this could be tweaked around to suit if possible, but for this example we lay things out like this: -

 

• Day 1 - Chest/Upper Back/Lower Back/Shoulders
• Day 2 - Biceps/Triceps/Quads/Hamstrings/Calves

Now down to the exercises, being geared more towards those with little training time we see a lot of basic compound movements, nothing fancy here at all although if you train alone use of a smith machine ore power rack is probably recommended on some exercises for safety.

 

Day 1 Looks like this:

 

• Incline bench press
• Lat Pulldowns or Bent rows
• Deadlifts
• Seated military press or Dumbbell press

 

Day 2 looks like this:

 

• Barbell or dumbbell curls
• close grip bench presses
• Squats or Hack squats
• Leg curls
• standing calf raises

 

Every single exercise you pyramid up in weight whilst reducing the reps, 5 sets in total per exercise. This is where this routine is unique though, normally when pyramiding you always leave a little in reserve on the first couple of sets and use them as a warm up - not here though, we are looking at 100% effort right from set 1, There should be no need to worry about injuries though as the reps are quite high - you start off with a 25 rep set.

 

Each and every set you must reach your target reps, if you do then you add 10lbs (or 5kg) for the next set, if you don't you only add 5lbs (2.5kg). Every week your goal is to start your 1st set with 5lbs (2.5kg) more weight and progress from there, so if you start out doing 100lbs for 25 reps you will start at 105lbs the next week. for Biceps and Triceps Halve the above numbers .

 

The rep scheme is simple 25/20/15/10/5 reps, to determine just where you start if you use this routine take the amount you currently lift for 5 reps and subtract 50lbs. For example if you bench press 315lbs for 5 reps your 1st set of 25 reps will be with 265lbs.

 

This routine is ridiculously simple on paper and to look at it you would honestly thing it would be a breeze, but believe me you will struggle, some exercise will seem easier but most will test you right from set 1, you may not get all the reps for the 1st few weeks but persevere, if you really struggle then hold back on increasing the starting weight, if you seem like you are coasting then feel free to add 10lbs to start instead of 5lbs.

 

In a nutshell this is about it, it's not rocket science but it is one hell of a good power-bodybuilding workout.

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