Simple workout
December 29, 2008
Here is a program which will work for every one, be it an experienced bodybuilder or just a beginner. It is a simplified program so try it out, however don’t make any mistake, as this method of exercising quickly shoots up to extra high intensity and the effects can be astonishing. You will witness noticeable strength and size growth with this simplified training routine.
The workout:-
This workout includes 5 basic exercises which are excellent for strength building and exercise tolerance. However, it is vital to remember that in a static contraction exercise, you only have to hold the weight steadily, in your strongest and safest range. Never hold it in your weak range of motion.
You can ensure this by using a proper rack or a smith machine. This is because it will position the weight at the place you want it to be. Then you will just need to haul the weight an inch or so for about five to ten minutes.
It’s recommended to perform this exercise once per week for four weeks. Following are the exercises:-
1- Strong range bench press:-adjust the weight on the power rack so that it rests within the last two inches of your reach. Load 50% to 150% of more weight on the bar than you usually press. It is too light, if you can easily hold the weight for more than 10 seconds. Try to hold the bar without locking it for 5 minutes.
2- Strong range leg press: – load the machine with 200% of what you used to do. Position yourself where you usually bent (knee bent). With the help of your shoulder-width placement of your feet, press the sled up an inch or so without locking up and hold for about five seconds.
3- Strong range shrug: – at a level just above your knee, place the weight. With an overhand grip lift the bar from the rack. Using your trapezine muscles raise the weight an inch and hold it there.
4- Strong range seated barbell curl: – in a sitting position, curl the bar to the midpoint position and hold it there for five seconds
5- Strong range hammer strength dip machine:- move the machine to only an inch or so and hold the heaviest weight you can. Hold in a position where you can support the heaviest range.
. Although this training is for only 25 to 30 seconds, it will give you results which you could never achieve. Give it a try and be awarded.
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