Spencer Morris interviewd Layne Norton (the guy behind P.H.A.T.). Download Audio: link to mp3 (right click + ‘save as’)
Calves Training with Vince Gironda
Read about Calves Training with Vince Gironda. Here is a little primer on calf training explaining how to target the different calves muscles. Donkey Calf Raise (video with dip belt) – focuses on gastroc Stand on a 4-inch-high block, about 24 inches back from a a table or bench about 3 feet high. lean forward, place your forearms on the […]
John Meadows Leg Training Triset
John Meadows annihilates legs with a brutal triset. Legs Triset: leg press chain lunges hack squats I can’t even begin to tell you how much pain we were in at this point. We did yolk bar squats, leg curls and then this triset. Something like 7 or 8 plates on the leg press, then chain lunges […]
Preacher Curl Bench Triceps Extensions
Here is how you do triceps extensions on a preacher curl bench. And if that ain’t for you, Matt Wichlinski shows you how to get a good workout done in a wanker gym. dumbbell squat clean push press pull ups on a smith machine bar hindu push ups straight lying dumbbell raises (planche throughs)
Arnold and Franco Partner Workout
No weights? Here is how to get a workout done anyway. All you need is: a towel a 70’s bodybuilding legend Here are Arnold and Franco getting busy. I wonder why piggyback squats are missing…
4 Day Bodybuilding Split POF
Here is a nice post about the golden age of bodybuilding. It features a classic 4 day Bodybuilding POF (positions of flexion) routine. POF (positions of flexion) training was created by Steve Holman, editor of Ironman magazine. A POF routine has three positions which can be achieved in 2-3 movements for each bodypart. Mid range Position: Regular compound movements, […]
Sets & Reps Table for Strength, Hypertrophy, Power
Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siff’s Supertraining. Variable Training goal Strength Power Hypertrophy Endurance Load (% of 1RM) 80-90 45-55 60-80 40-60 Reps per set 1-5 1-5 6-12 15-60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets (mins) 2-6 2-6 2-5 1-2 Duration (seconds per set) 5-10 […]
HIT Push Pull Workout
“One of the most intensive sessions I ever had.” – Dominik Feischl Dominik Feischl performs a 10 minute HIT (High Intensity Training) Workout under the supervision of Steve Maxwell. “10 Minutes Time Under Tension” with minimal rest weighted chin ups @25kg – go to positive failure then do another 4 slow negative rep weighted dips @28kg – go to […]
Leg Hypertrophy Workout
Charles Poliquin on Leg Hypertrophy. He suggests the following routine consisting of 2 supersets. One for quads and one for hamstrings. Superset A. squats: 4 sets of 5-8 reps, 5011 tempo (take 5 seconds to lower the weight, no pause, and 1 second to rise to the starting position, then pause 1 second before performing […]