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18 May 09

TMUSCLE.com | Dave Tate's Six-Week Bench Press Cure

  • Step 1: Tuck your feet underneath you
  • Step 2: Roll your chest up
  • 5 more annotations...
15 Jan 09

The Periodization Bible - Part II

  • The Westside method is a periodization program known
    as conjugated periodization. Simply put, this
    means that several abilities are coupled together
    throughout the training. The Western method of
    periodization separates these variables while the
    Westside method puts it all together at the same time.
    The entire Westside method is centered around three
    basic pathways to strength development:



      1. Max Effort

      2. Repetition

      3. Dynamic Effort


  • So how do you use this method? First, decide on one
    main exercise that will be trained with this method.
    After a proper warm-up, proceed to this exercise and
    begin to warm up with the bar. Taking small weight
    increases, you begin to work up in weight with sets of
    three reps. When three reps begins to feel heavy, you
    drop down to single reps. This is when you begin to try
    to max out on the exercise. Keep increasing the weight
    until you've reached your one rep max. Make sure to keep
    track of what this record is because this is what you'll
    try to beat next time out
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The Eight Keys, Part I

  • How do you cycle the other stuff?


    The max effort movement isn't
    the only movement that has to cycle on this day. All the supplemental
    movements must also cycle. These movements won't cycle at the same rate
    as the max effort movement as they can be cycled longer. The four ways
    I recommend cycling these movements are weight related, rep related,
    set related, and movement related.


    1) Weight Related Cycles —
    With this method you'll try to use more weight for the same reps with
    the same movement until you can’t increase any longer. At this point
    you'll switch the movement.


    For example, let's say you
    choose dumbbell extensions for your triceps movement. For week one you
    perform 50 pound dumbbell extensions for 3 sets of 10 reps. The next
    week you do 60 pound dumbbells for 3 sets of 10 reps. The third week
    you use 70 pound dumbbells for two sets of 10 reps and one set of 6
    reps. Now it's time to change the movement or the method of training
    the same movement.


    2) Rep Related Cycles — With
    this method you'll try to get more reps on each set of a given movement.
    For example, let's say you choose the GHR for your hamstring work and
    get one set of 6, one set of 5 and a third set of 5. The next week you
    want to try to get more reps then you did the last time. After three
    to four weeks (or when you can no longer add more reps), you'll switch
    the movement or the method for training the same movement.

  • 3) Set Related Cycles — This
    method is one of the best for increasing volume fast over the training
    cycle. All you do here is add an additional set to the movement with
    a desired number of reps. For example, you decide to use reverse hypers
    as your lower back movement. For week one you do 2 sets of 10 reps.
    Week two, 3 sets of 10 reps, for week three, 4 sets of 10 reps, and
    on week four you get 4 sets of 10 reps, but only 7 reps on the fifth
    set. This is when it's time to change the movement or method.


    4) Movement Related Cycles
    — With this method you'll switch the movement every week and cycle
    the sets and reps from week to week. This is the best choice for the
    more advanced lifter as they've already figured out how to train on
    feel.


    The actual movement doesn't
    need to change every three weeks but something has to change every few
    weeks. I feel the reverse hyper and GHR are both very important to my
    training and both are trained two to four times per week. This would
    be an example of how I'd cycle my GHR movement for the main session:

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05 Jan 09

The Periodization Bible  Part 1

  • The micro cycle is the recruitment of a number of different training
    sessions. There should be at least two training sessions per micro cycle
    that consist of different types of workouts. The micro cycle also should
    have specific meaning and purpose. There are many different types of
    micro cycles including the introduction, restorative, competitive and
    the shock micro cycle. The average micro cycle will range five to ten
    days with the average being seven days.
  • This cycle is made up of many micro cycles designed around one
    specific purpose. Most programs use this cycle to develop one component
    of fitness such as strength, power, endurance or some other physical
    ability. These cycles range from one to four months. There are many
    types of meso cycles including introduction, base, competitive,
    restoration, strength and power cycles.
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05 Jul 08

TESTOSTERONE NATION - Shut the Hell Up and Listen

  • Points to Ponder
07 Jun 08

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

  • #1 — You’re too slow

  • Lesson: Push with force if you want to press the full course!

    #2 — You’re not keeping a tight position

  • 3 more annotations...

TESTOSTERONE NATION

  • 12 Steps to a Bigger Bench

    1 ? Train the Triceps

  • 2 ? Keep your shoulder blades pulled together and tight.
  • 10 more annotations...
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