Dynamic weight training for men is about you: and the type of body you want to build? It’s not uncommon to see guys of all ages struggle with training expectations. So… this article is going to help set the record straight for the natural bodybuilder!
Building a body with clearly defined, separated slabs of muscle always boils down to 2 simple questions that each athlete needs to ask themself: how motivated are you, and… what commitment level are you willing to put in to this effort? This is old school psychology of building resistance to stress. Increasing size and strength is about deep tissue damage and healing from this type of training properly.
Dynamic weight training is not a new concept: it just gets missed a little, with our easier fast paced lifestyles. If you honestly want to see Serious results in your weight training, cellphones and social calendars won't cut it here... this hour or so of your time is about you-connecting with you!
This article is going to incorporate 2 dynamic training styles to activate maximum muscle size and symmetry that will become anything but routine.
Before we can hope to see any realistic results from these two training styles, we should first: challenge 2 other things?
1. In order for this model to work we need to step it up by-increasing training performance. That does not mean go nuts in the gym; it means: save your energy for what I’m going to share, as a natural guy we need all the help we can find.
2. Set an achievable goal... to your main Goal, take your training and intensity in stages... the importance of a solid strategy will give direction to that goal! But you don’t need to spend hours trying to design a plan and wonder if it’s going to work? Because; ‘weight training for men’ is going to give it - for free...
So you might be wondering if it's free is it worth having? Well - that will depend largely on you: Building a great physic, takes a solid effort!
All you have to be is... determined and motivated.
The dynamic approach to training is not about being routine; increasing muscle size, needs to be tailored to the individual and the training goal. To be dynamic is to be in a constant state of change... not routine!
Let’s focus on Dynamic weight training for men by bringing slow and fast twitch training into view and scrutinizing their importance.
Slow twitch fibre: (Type 1), is associated to endurance training. E.g. the (leg muscles) are a good example, as they are capable of walking, running or cycling over long distances or spans of time.
If you’re thinking… what the hell, I’m not interested in being an endurance athlete? Transient hypertrophy occurs when you preform more volume training over longer periods of time.
These modest endurance levels have more to do with continuous tension training and a 7 – 9 rep range than all-out endurance training.
Fast twitch fiber: (Type 2), the type of training for maximum muscle response is summed in one word: as I’m sure you already know... Intensity!
This type of training produces what’s known as: Myofibrillar hypertrophy this is King in the construction phase of exciting new muscle growth.
Dynamic weight training for men is about first: increasing strength and muscle-bulk as a natural bodybuilder.
So, which is More Important Transient or Myofibrillar Hypertrophy?
Actually, they both are: this article is going to take us back to the older school of traditional natural bodybuilding.
The model or template for weight training for men becomes dynamic once the two are used in an identified training system, science proves it takes both models to produce head turning results.
Knowing the difference in training Styles:
A heavy strength training routine commonly releases extra hormonal testosterone producing a powerful (sense of confidence in both mental and physical strength), this sense-can derail some natural lifters.
This, coupled with the release of endorphins such as: (adrenaline, serotonin and dopamine), can play apart in the addiction that accompanies strength training.
In other words: stress increases larger muscle bellies as a byproduct of a harder work load.
Over confidence and a big ego in this training style alone will not be enough to show-off the physic your building.
All out heavy, long-term training with poor eating habits could have you looking more like a thick powerlifter... or, would you prefer a physic that has the ladies turning their heads?
Dynamic weight training for men will deliver the latter if you apply these training models.
So, can or does a system like this work? Well - let’s investigate further and find out.
Weight training for men needs a dynamic training model that effectively produces good to excellent results. Cycling Volume with Strength training completes the model for most natural bodybuilders.
Breaking up training to Upper body one day with a day’s rest, then on to Lower body the next; is going to be the main construct of our strength training power cycle – focusing on resistance and intensity.
dynamic power cycle is the foundation training to building strength and lean
muscle mass. Don’t worry about your abs or isolation, shaping movements in this cycle, without regular periods of this
type of periodization training - you’ll have no mass to shape!
Note: This cycle typically, doesn't have as-much to do with machines this is old school: it’s mostly Bars, Bells and body weight! The workout might be short on time, but not on intensity!
This cycle should last 6 – 7 weeks: the power cycle is demanding both mentally and physically. At the cycles end, a week or so break is often warranted between training cycles.
Let's start week one with Monday, (Lower Body) the Legs:
legs are basic in design: typically our sole mode of transportation, such as: walking, running, standing or pushing movements, therefore multiple exercises to activate size doesn't always take a wide variety of exercise angles.
After a warm-up; the power cycle is about (going for it), this is where the foundation of strength and ultimately mass is gonna happen or not.
The free standing barbell Squat is a magnificent overall body, power and strength exercise; lets start with these – when were fresh in the workout.
First Cycle: Power and Strength
Squats - Building strength and size in the upper legs:
2 warm-up sets: (bar to the rear), 40 – 50 % of (SBL), ‘single best lift’, performing a total of 4
once you have the attention of the legs lets move into the maintenance sets.
Move-up in resistance ratios keeping reps in the (6 – 8) range and (5 – 7) on the final set, (altering toe position between sets).
Barbell Deadlifts - Unifying strength and size in the upper and lower body:
set: 60 -70% (SBL, for your first set, (10 – 12 reps).
With a reverse grip, pull-up just clearing the knees straighten-up - with shoulders pulled-back at the top.
4 sets in total; keeping reps (5 – 7) in the maintenance sets. 4th and final set: aim for 90 – 95%, of your ‘single best lift’ (SBL), for (4 – 6) Reps.
Barbell Lunges -
These may not look or seem as manly as other exercises but believe me... these babies produce results in muscle density and separation, on the sides of the legs.
For a total of 4 sets:
First Set: start with medium resistance to warm-up the glutes and hamstrings, aiming for 10 - 12 reps (each leg), before we advance in resistance in the next exercise sets.
2nd set:Increase resistance as you advance; maintain a (8 – 10) rep range (per leg).
3rd and 4th sets: Move-up in resistance and down in reps, finishing with a (5 – 7) rep range.
Observe a one-to-two-day break between upper and lower body at this point.
Bent over barbell rows – builds strength in the upper back, biceps and traps - 4 sets
using a overhand shoulder width grip; start with (50% of your SBL), ‘single best
lift’, for (10 – 12) reps.
Increase resistance as you advance in your sets to maintain a (6 – 8) rep range.
Try to increase resistance to a (5 – 7) range on the 4th and final set.
Builds strength and thickness in the Lats, Traps and Biceps.
barbell bench press - builds power and strength in arms, shoulders and chest
4 sets: medium to wide grip, training the mid-to-outside of the entire pectoral wall.
Start warm-up with (50% of your SBL), keeping reps at (10 – 12).
Set 2 keep resistance at (75 – 85%) ‘single best lift’. Set resistance on sets 3 – 4 at (85 – 95% of your SBL) keeping reps in the 5 – 7 range.
This is where raw strength and power in the Shoulders, Triceps and entire chest cavity is created.
Clean and press- strengthens the front and rear delts
overhand, shoulder-width-grip, arms at length, pull the weight to the shoulders/then drive the weight overhead.
Start with (65 – 70% of your (SBL).
2nd set: keep resistance at (75 – 85% of your SBL) Reps: 6 – 8.
3rd and 4th sets: increase resistance to (85 – 95% of your SBL), maintain a rep range of: 5 – 7.
If you want cannonball shoulders, this movement Builds strength and thickness throughout the extreme upper body.
Hands shoulder width grip, knees bent and crossed - lower deep into the movement-a deep stretch means deeper fiber recruitment.
Start resistance with what you can handle + body weight for (8 – 10) reps.
2nd set: body weight + resistance to achieve (6 – 8) reps.
4th set: increase resistance to allow (5 – 7) reps.
Increases separation and strength in the Shoulders, Triceps and lower Chest.
Strength training for new muscle mass (naturally), is a difficult road to say the least: just don’t be fooled by thinking the shaping and refining cycle is easier… it’s anything but, it’s also known as the grind, because that’s exactly what it is.
Leaving the higher testosterone and endorphin state of a heavily stimulated ego from strength and pure mass training is less complicated. Refining and shaping becomes the exact opposite, making the training mentally and physically challenging with its almost endless verity in exercise angles and technique.
As the focus in strength training was (resistance and intensity), the shaping cycle is focused on; (increased-rep-range, form, squeezing/flexing while concentrating on each muscle your training), volume levels increase, as longer time under tension changes fibril intensity, and hypertrophy type.
Refinement and shaping work needs a more dynamic model to produce the polish that gets noticeable results.
Not unlike the Japanese sword maker that builds the outline, strength and shape of the sword; it then needs to be polished to completion... for this; it's then handed over to a sword polisher or (togishi).
In this cycle: “You”, become the polisher of any new hard-won muscle mass.
Where some find strength training highly addictive, others find refining or shaping training to be. The Pump also carries many addictive qualities to it as well. As the Adrenal glands begin to pump adrenaline, heart and blood pressure begin to increase...
testosterone is released (in smaller quantities), increasing a sense in training confidence, oxygen and blood is directed and held in effected areas, endorphins are also released building a strong mental bridge, often producing a heightened sense of (euphoria); commonly creating a powerful addictive effect.
In this phase of weight training for men the model becomes very different: less weight and a new focused effort on detail and individual body part training is Paramount to bringing the polish to the natural overall-physic.
Looking deeper at the dynamic training approach:
Keep training form and resistance in-line with training exercise reps, meaning: this is about shaping, set resistance to allow for a strong contraction on each rep in the given rep ranges in each exercise as outlined.
The refining cycle is/will be based on an 8-week program outlining 2 different challenging training cycles, lasting 4 weeks each; success in weight training for men is about hyper-extending training verity and contraction intensity.
If your unsure or unaware of exactly how this method is applied; you Preform or alternate, with two different exercises affecting the the same body part, with a ball busting (NRBS), know rest between sets. Once both sets are performed for the same body part, then allow oxygen reserves to fully recover, before going on to sets (2 - 4).
Upper and lower Quadriceps: starting with week one, using an Alternate training model.
Smith machine squats- (toes apart), Alternating with Leg extensions (toes together).
Note: Alternating is technically - 2 sets, but here; for ease of understanding I’ll class each of them as (one).
4 Sets in total: Smith squats ‘V stance’, toes apart (8 – 10 in. apart).
Start with (55 – 60% SBL or single best lift), reps (10 – 12).
Apply the same rep sequence for leg extensions with (NRBS) for the 1st set.
2nd set: Smith squats: 65 – 75% of SBL), reps (8 – 10).
Leg extensions: apply the same set and rep model with (NRBS), (no rest between sets).
Sets 3 – 4: Smith squats – (70 - 80% of SBL), Reps: (7 – 9), Leg Extensions- Reps: 6 – 8 (NRBS), always alter toe position between sets.
leg sled alternating with barbell lunges - building shape and separation in the upper and lower – Quadriceps:
4 Sets in total: angled leg sled (60 – 70 % SBL), reps: (10 – 12).
Alternate with Barbell Lunges: keep resistance same as above - Reps: 8 – 10 (NRBS).
2nd – 4th sets: continue increasing resistance by (8 - 10%) of your (SBL- single best lift).
Note: after the first set, allow rep range to decrease slightly as resistance in increased, altering toe position on the leg sled.
Stiff Legged Dumbbell Deadlifts-alternate with lying leg curls – shaping and separating muscle size and symmetry in the - upper and lower leg biceps.
4 Sets: warm-up stiff Legged DB. dead-lifts (toes inward), reps: (8 – 10), set resistance to (55 – 65 % SBL).
Immediately move to leg curls (heals together, toes outward), reps: (7 – 9), (NRBS).
2nd - 4th sets: (alternate toe position) while increasing resistance each set, keeping the reps in the (7- 9 range), using (75 - 85% of SBL).
Note: As examples are given here, please take into account they’re just that: (examples) of training strategies, always prioritize with the weakest body parts first.
Flat bench DB. Press (Bringing Palms together at the top) alternate with weighted chair dips.
1st set: warm-up: Flat bench DB. press (50 – 60 % SBL) – reps: 10 – 12 (palms facing each other at the top, squeeze on each rep).
Weighted chair dips, reps: allow resistance for 8 – 10 reps (NRBS). Continue with sets 2 – 4 using the dynamic alternating model as outlined above.
Incline DB Flyes-alternated with seated-rear EZ-bar triceps extensions
1st set:Incline DB. flyes (50 – 60 % ORM) – Reps: 8 – 10 (lower into a deep stretch maintaining a slight bend in the elbows as you contract at the top).
Seated Triceps EZ extensions, Reps: allow resistance for (7 – 9) reps, (NRBS) until you've completed the 2 body part movements of each alternating set.
Continue alternating sets (2 – 3) while increasing resistance and decreasing your rep range; finish with (75 - 85% of your SBL) on the forth and final set.
Wide grip chins-alternate with Reverse grip barbell curls
1st set: Wide grip chins – reps: (7 – 10).
Next: Reverse grip barbell curls, reps: allow resistance for (7 – 9 reps NRBS).
On sets (2 – 3), (increase resistance on the curls), while decreasing rep range, finishing with (75 - 85% of your SBL) on the 4th and final set.
T-bar rows-alternating with Wide grip barbell curls
1st set: T-bar rows, palms facing each other (50 – 60 % of SBL ‘single best lift) – reps: (8 – 10).
Next: Wide grip barbell curls, allow resistance for (7 – 9), reps (NRBS).
Continue with sets (2 – 3) while increasing resistance to (70 – 75 % of SBL). 4th set: using (75 - 85%) keeping reps in the (6 – 8) range.
Dumbbell rows-alternating with Scott curls
1st set: Bent over Dumbbell rows, keeping the upper body close to parallel to the floor, simultaneously raise the bells to the sides of the rib-cage - using (60– 65 % SBL) keep reps at (8 – 10).
1st: set: Scott curls; allow resistance for (7 – 9) reps, raising the bar 8 - 10 inches from the shoulders, forcing a stronger contraction at this point, keeps the biceps under constant tension, (NRBS).
On sets (2 – 3), increase resistance to (70 – 75 % of SBL). 4th set: use (75 - 85% of SBL) keeping reps in the (6 – 8) range.
Guess what... it’s the Weekend? Enjoy – you’ve earned the rest.
Once you’ve finished the 4th week using the alternating set model; it’s now time to shake-up the training comfort zone by changing the training model again, this will cover the next 4 weeks to complete the dynamic weight training for men refinement cycle.
This is not about doing exercises you necessarily like or preforming all the sets on fun to use machines, this is about finding the right dynamic model and training style that essentially forces you to work harder with endless verity and motivated tenacity, to build that new body you want this year.
The dynamic weight training for men isolation and refining phase holds its fair share of obstacles; experiencing a lot of training balls being juggled at one time, within each set, can be difficult to keep the eyes trained on the polishing phase. This can often be where the men - get separated from the boys...
This is where the dynamic model shows its true colours: using resistance that challenges, but still reaches the depth of deep tissue damage that proceeds solid results.
This is commonly found in setting your
training week up properly, by changing the training model every 3 - 5 weeks.
Choosing and assessing physic weaknesses and prioritizing with strategies that challenge you; ultimately the dynamic model in weight training for men is found in incorporating the strategies listed above.
As strength is the focus in Phase 1 of weight training for men: concentration patience and quality of challenging volume and strict form, is the focus of Phase 2.
From week 5 – 8 will become the final refinement process in our dynamic training model.
Rest Pause training is a training method commonly used to excite hypertrophy in this case; an (extension to your existing pump), meaning: more dramatic.
It may sound easy; I can assure you it's not - when you apply the dynamic model.
Rest Pause Training
We’re now going to step-up the challenge – taking your muscle and strength gainz to another level from alternating sets. Try not to let the name of this older training method fool you…
This method is often employed in bodybuilding when other training styles have reached their limits or have become exhausted, this style often opens up new windows in fiber recruitment; by challenging the bodies adaptive ability to coupe with different stress.
Weight training for men needs to overcome barriers by changing both the variety and intensity dials: to see continued progress in strength and muscle size.
If your unfamiliar or unsure of this training method its foundation and principals are simple: e.g., if you preforming bench presses; you aim for (8 – 10 reps) rack the weight, rest for (10 – 12 breaths), un-rack the weight and preform another mini set aiming for (3 – 5 reps) with the same resistance.
It may sound easy (if your benching 50 or 60 lbs), but as the workout progresses these mini sets add up when your using (75 – 85% of your SBL), and so does the intensity of not adjusting the resistance.
So: after a 5 – 8 min. warm-up; let’s fast-forward the training dial to this dynamic training style to see what lies in front of us.
Monday Starting with
Upper Body – Chest and Triceps (keeping training energy and intensity to a few individual groups.
Rest Pause - Chest / Triceps Incline Bench press: start with warm-up
1st set: using (50 – 60 % SBL ‘single best lift’) – reps: (10 – 12), un-rack resistance using a ‘FROM’, squeeze the pectorals at the top on each rep).
--- pause while slowly counting to (10 or 12), once you’ve recovered just enough O2 un-rack the bar again; without changing resistance, push for another (4 – 5 reps), now have your rest.
Continue with sets 2 – 4 increasing resistance to (80 – 85% of your ‘SBL’ by the time you’re reached your 3rd set).
Keep the attention and focus of the upper pectorals through-out exercise duration.
Decline French Press
Moving into the other subsequent assisting muscle - the Triceps
1st Set: allow resistance for (8 – 10) reps using a 'dynamic rest-pause approach', or (DRPA).
After this warm-up-set (count to 10 or 15), resume the set with the original resistance and belt-out another (5 – 6 reps).
Continue to alternate between chest and triceps exercises with sets (2 – 4)
while trying reach (80 – 85% of you’re SBL by the third set
Note: Most conditioned bodybuilders recover 75% of depleted oxygen stores within 20 – 30 seconds after a completed set.
As examples are given here, please take into account they’re just that: (examples) of training strategies, always prioritize with the weakest body parts first.
Decline Dumbbell Press Back-to-Back (BTB) with narrow grip Triceps push downs
Decline Dumbbell Press:
1st Set: allow resistance for (8 – 10 reps, 65 -75% of SBL), using the (DRPA) method. Drive the Dumbbells up from the chest, contracting on each rep.
After completion (Pause 10 – 12 seconds) and try for (3 or 4) more ‘then rest’.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set). Train in back-to-back fashion between chest and triceps exercises with a short rest between each body part.
Narrow grip Triceps Pushdowns:
1st Set: resistance to achieve (8 – 10 reps, 70 – 75% of your SBL).
Use the shoulders to stabilize your position, using only the elbows.
Drive the elbows downward from the chest giving a strong positive contraction in the bottom.
After completion (Pause 10 – 15 seconds) and try for (3 or 4) more ‘then rest’.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set).
Alternate this exercise with decline DB. presses.
Note: try to find/use a cable attachment that forces the knuckles to face each other… this ultimately forces the outside heads of the triceps to do the lions share of the work making this body part fill out the t-shirt while creating a strong visual impact.
On our last chest exercise in weight training for men - lets try a different dynamic approach to the rest pause method.
Incline Dumbbell Press:
1st Set: allow resistance for (8 – 10 reps, 70 -75% of SBL), using the (DRPA) method.
Set the bench angle to 20-degree angle, drive the dumbbells up, bringing palms together at the top.
On set completion, (breath 10 – 12 times) now using the same bench angle, (preforming Incline flyes) - pick-up a set of dumbbells that allow for (5 – 6 reps) allowing for a deep stretch in the bottom and strong contraction at the top.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set). Alternate this exercise with triceps bench dips.
Triceps Bench Dips: preform first set without resistance as a shoulder warm-up.
1st Set: support plate weight resistance on the upper legs for (10 – 12 reps, 70 -75% of SBL), squeezing the triceps at the top on each rep; pause and breath for (10 – 12 breaths), then… apply same resistance to your lap again and belt out another (6 – 8 reps).
Alternate between incline presses and dips – training both the chest and triceps back-to-back. As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set).
Wednesday: let’s Resume the Dynamic Rest Pause training with…
4 Sets each - Upper Back/Biceps:
Wide Grip Lat-pulldowns – to increase upper-Lat width and detail
using a (palms-in Lat-bar), set resistance for (8 – 10 reps, 70 -75% of SBL).
While also using the (DRPA) method while maintaining a (FROM).
After you’ve recovered (10 – 15 breaths), resume the exercise with the same resistance, then take your full rest.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set), while maintaining (6 – 9) rep range and a (4 – 5 rep range) after each pause, from the original set.
Narrow grip Scott-curls: to increase inside biceps thickness
1st Set: using an EZ-bar set resistance for (8 – 10 reps, 70 -75% of SBL), using the (DRPA) method.
After you’ve recovered (10 – 12 breaths), resume the exercise with the same resistance, then take your full rest.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set), while maintaining (6 – 9) rep range and a (4 – 5 rep range) after each pause from the original set.
Seated rowing: to increase upper back width and separation.
1st Set: using a narrow grip attachment keeping (reps in the 8 – 10 range) on completion – pause: then after (10 – 15 breaths),resume your set with the same resistance.
Begin increasing resistance on sets (2 – 3) reaching (80 – 85% of your ‘SBL’ by the 3rd set).
Maintain a (7 – 10) rep range on the first set and a (4 – 6 rep range) after each pause from the original set.
Step-up the intensity on the 4th set and pull like Hells comin!
Dumbbell Hammer Curls: increases outer biceps thickness and density
1st Set: with dumbbells held in a hammer position curl-up the DB’s, pulling them alternately across your chest maintaining a (8 – 10 rep range), pause (10 – 15), then… resume set with the same resistance for (4 – 6 reps), at the end.
Begin increasing resistance on sets (2 – 3) reaching (80 – 85% of your ‘SBL’ by the 3rd and 4th sets).
Maintain a (7 – 10) rep range on each first set and a (4 – 6 rep range) after each pause from the original set.
4 Sets Alternating Dumbbell Rows: builds thickness in the Rhomboids and upper Lats
1st Set: choose resistance that allows for (7 – 10 reps using (70 – 75% of your SBL – single best lift). With hand and knee resting on the bench, keep the palm with the dumbbell facing to the rear – pull the DB. to the side of the upper abs.
On completion; alternate to the other hand. Using the (DRPA) method recover (10 – 12 breaths), resume the exercise with the same resistance, then take your full rest.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set), while maintaining a (6 – 9) rep range and a (4 – 5 rep range) after each pause from the original set.
1st Set: choose a resistance that allows for (7 – 10 reps using (75 – 80% of your SBL).
Using a French curl bar, curl from arms length staying back slightly from the chest while squeezing monetarily at the completion of each rep.
– pause for (10 – 12) and resume the set (4 – 6 reps), maintain original resistance level… now take a full rest.
As you reach sets (2 – 4) increase resistance to (80 – 90% of your ‘SBL’ by the 3rd set).
Try to maintaining a (7 – 9) rep range and a (4 – 6 rep range) after each pause from the original set
As this is the weeks end let’s finish off with a leg day.
After some leg stretches let’s move into… Let’s start with the leg biceps, continuing with our (DRPA) Dynamic Rest Pause Approach.
4 Sets each – Standing Leg curls: to develop and thicken the leg biceps aesthetics
1st Set: choose a resistance that allows for (8 – 10 reps using (70 – 75% of your max). Preform one leg at a time.
Curl the weight up as high as you can and contract like hell at the top!
Once the initial set is complete, recover your 02 for (10 – 15) and crank out your final set for each leg – while trying for (4 – 6 more reps), with the same resistance.
As you reach sets (2 – 4) increase resistance to (80 – 85% of your ‘SBL’ by the 3rd set), while maintaining a (7 – 9) rep range and a (4 – 6 rep range) after each pause from each initial set.
4 Sets each – Lying Leg curls: to develop/strengthen leg biceps attachments
1st Set: choosing a resistance for (10 – 12 reps use (70 – 75% of your SBL). Curl the weight (with both legs) as high as you can and contract!
Once the initial set is complete, recover your 02 (10 – 15 breaths) and belt-out your final set, while trying for (4 – 6 more reps), using the original resistance.
As you reach sets (2 – 4) increasing to (80 – 85% of your ‘SBL’ by the 3rd set), while maintaining a (8 – 10) rep range and a (4 – 6 rep range) after each pause from each initial set.
Upper Legs the Quadriceps:
Angled Leg Sled: Thickens and develops the big muscles of the quads
1st Set: choose resistance allowing (10 – 12 reps), use (70 – 75% of your SBL).
Starting with a (V stance), lower the resistance for a good stretch – then drive the legs up – using your heals, avoid locking-out the knees.
Once the initial set is complete, recover your 02 (10 – 12 breaths) then… using the same resistance, pound out your final set, aiming for (4 – 6 reps).
As you reach sets (2 – 4) increasing to (80 – 85% of your ‘SBL’ by the 3rd set), while maintaining a (10 – 12) rep range and a (4 – 6 rep range) after each pause from each initial set.
This is another great exercise next to squats for building upper leg size.
1st Set: choose
resistance allowing (10 – 12 reps, use (70 – 75% of your SBL).
Starting with a (toes together slightly stance), lower the resistance below parallel – drive up – using you’re heals avoid locking-out the knees at the top.
Recover (10 – 15 breaths) and squeeze-out your final set, while trying for (5 – 7 more reps with the same resistance).
As you reach sets (2 – 4) increase to (80 – 85% of your ‘SBL’ by the 3rd set), maintain a (8 – 10) rep range and a (4 – 6 rep range) after the pause from each initial set.
This is a great shaping and front-lower-upper leg development exercise for stimulating around the knee area for carrot shaped legs.
Lying Leg Extensions: preformed in a lying position, typically stimulates development and separation in the extreme upper legs.
1st Set: choose resistance that allows (10 – 12 reps, use (70 – 75% of your SBL).
Starting with feet in a (V pattern), raise/extend the resistance-up, squeezing the Quads like Hell at the contraction point! Recover (10 – 12 breaths) and squeeze-out your final set, while trying for (5 – 7 more reps with the same resistance).
As you reach sets (2 – 4) increase to (75 – 80% of your ‘SBL’ by the 3rd set), maintain a (8 – 10) rep range and a (4 – 6 rep range) after the pause from each initial set.
This corner of the site I’ve made specifically for you; that’s right, the natural guy who wants noticeable results. There should never be any illusion’s or false senses of what it takes to put on serious muscle mass naturally… it’s hard work, I kid you not!
Talking about weight training for men is easy; doing and achieving is something else. The hardest part of training (dynamically) is: asking yourself - how bad do you want it?
Knowing what you want today might be easy to answer, but tomorrow or the day after that; is where most folks give-up on what it takes – it takes discipline!
Less than 5% of the people that use a gym or this site for that matter, will ever be interested in anything like this type of training.
The reality of life is often simple: you can have anything you want… you just can’t be afraid to work for it.
The reason a great physic turns heads is; everyone knows that person had to work their ass off for those results, this is an older school approach to weight training for men, but I assure you: if you want results… change training styles and increase training performance… and you will!