SO YOU WANT TO BE THE BIGGEST, strongest guy in your gym? This workout will go a long way to elevating you to such a lofty status. Follow this routine to the letter while continually trying to use heavier and heavier pound ages as your body adapts, and you won’t be able to help but grow like on steroids.
>> Many of these exercises work multiple major muscle groups at once (for example, the first move hits your thighs, delts and core), and they build explosive strength at the same time.
>> While we’ve stressed slow in this power routine you want to “explode” through the positive contraction. For example, on the decline barbell press, bring the bar down carefully to your chest, then push as hard and as quickly as you can to lift the bar straight up.
SQUAT JUMP-PUSH PRESS
START: Stand up straight holding dumbbells at shoulder level, so your palms face each other.
MOVE: Descend into a full squat and then explode upward, jumping out of the squat as you press the weights to full extension. As you land, lower the weights back to your shoulders, making sure to bend your knees to “catch” them smoothly. Descend immediately into another rep. The movement is continuous; you shouldn’t come to a stop until the set ends.
SQUAT–UPRIGHT ROW
START: Stand up straight holding a pair of dumbbells at arms’ length in front of your thighs, palms facing your body.
MOVE: Bend your knees until your thighs are parallel to the floor. As you descend, pull the dumbbells up to the level of your collarbones. Straighten your arms and legs simultaneously to return to the start position.
INWARD/OUTWARD ROTATION
START: Stand up straight holding dumbbells upright at your chest and shoulders, elbows bent and fists facing each other.
MOVE: Extend the dumbbells out to your sides and arc them together in front of you (your arms are still fully extended). Bend your elbows to pull the dumbbells back into your chest. Do 10 reps using this technique and, without stopping, do the same number of reps in reverse, pressing the dumbbells forward and then bringing them out to your sides in an arc.
>> Many of these exercises work multiple major muscle groups at once (for example, the first move hits your thighs, delts and core), and they build explosive strength at the same time.
>> While we’ve stressed slow in this power routine you want to “explode” through the positive contraction. For example, on the decline barbell press, bring the bar down carefully to your chest, then push as hard and as quickly as you can to lift the bar straight up.
SQUAT JUMP-PUSH PRESS
START: Stand up straight holding dumbbells at shoulder level, so your palms face each other.
MOVE: Descend into a full squat and then explode upward, jumping out of the squat as you press the weights to full extension. As you land, lower the weights back to your shoulders, making sure to bend your knees to “catch” them smoothly. Descend immediately into another rep. The movement is continuous; you shouldn’t come to a stop until the set ends.
SQUAT–UPRIGHT ROW
START: Stand up straight holding a pair of dumbbells at arms’ length in front of your thighs, palms facing your body.
MOVE: Bend your knees until your thighs are parallel to the floor. As you descend, pull the dumbbells up to the level of your collarbones. Straighten your arms and legs simultaneously to return to the start position.
INWARD/OUTWARD ROTATION
START: Stand up straight holding dumbbells upright at your chest and shoulders, elbows bent and fists facing each other.
MOVE: Extend the dumbbells out to your sides and arc them together in front of you (your arms are still fully extended). Bend your elbows to pull the dumbbells back into your chest. Do 10 reps using this technique and, without stopping, do the same number of reps in reverse, pressing the dumbbells forward and then bringing them out to your sides in an arc.
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