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youtube - exercises for your back : close grip pull up exercise to increase back strength |
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http://fitness.scoobysworkshop.com
This video shows some simple mechanical apparatus for doing assisted pullups. Please make sure all the components are properly rated for at least 2X the maximum load, only quality mountaineering components should be used. If you are not competent to build such a system, please consult a mechanical engineer or professional mountaineer. The video shows the use of a belt, this is only appropriate for very light weights, for heavier weights a mountaineering harness should be used.
Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.
Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
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A 2 year program of weight lifting, diet, and a lot of time in the gym sent me from 135 to 182 lbs. Height increased from 5'11" to 6'0" - after puberty...this height increase of 1" (2.54cm) is just from bulking up!
One question I get a lot is "What's the name of the first song?" I don't know. It's the intro to an album I have but I'm not sure what it is. The mp3 file is just labeled "Intro" which in retrospect isn't very helpful. Hopefully one of you will figure that one out. The second song is Freek-A-Leek by Pete Pablo.
My body is ectomorphic. This means I have a very lean frame and it is hard for me to put the weight on. Thus, I really don't recommend running...yes if you are concerned about your heart you need to be, but I am 20 and I started running again, but the video I made captured my journey from 18-20, during which I did not run because it is so hard for me to put mass on.
Start out doing one body part a day. Some examples follow:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Arms
Friday: Shoulders
Sat/Sun: Rest or abs if you did not do them at least 3x during the week.
Day 1: BACK/REAR DELTS - bent over rows, bent over lateral raises, pull ups,
Day 2: QUADS/Lower Back -- squat, leg press, deadlift
Day 3: Chest- flat bench, incline bench, decline bench, flies
Day 4: Hams/Calves- calve raises, hamstring curls
Day 5: Delts/Traps -- front raises, lateral raises, shrugs
Day 6: Bi's/Tri's -- triceps extensions, skull crushers, close grip bench, all variations of curls (preacher, incline, concentration, standing, seated, cable)
Intense training periods: (like Christmas Break or Spring Break) or just when I want to pump up my training routine. These are 3 day spreads meaning the whole body is done twice a week instead of once.
Day 1: Chest/Shoulders/Triceps
Day 2: Thighs/Hamstrings/Calves
Day 3: Back/Biceps
Day 1: Chest/Upper Back
Day 2: Thighs/Hamstrings/Calves
Day 3: Traps/Delts/Bis/Tris/Lower Back
Get in the gym and get out- if you exercise for too long you burn all your carbohydrates stores and you won't have energy to rebuild the muscle. So for your chest... do 3 sets of bench and 3 sets of flies and end with 2-3 sets of push-ups to really exhaust the muscle. If you are not sore the next day...you didn't work hard enough. That's it, then leave the gym this should take no more than 45min.
The next day is back: try doing bent over rows 3 sets of 8-12 and 50 pull ups. Maybe 5 sets of 10, or 6 sets of 8... and then get 1 or 2 more, just get to 50, it doesn't matter how many sets just keep pushing until you get there. Then you're done- leave the gym, drink a protein shake, and 45-60min later, start eating. So maybe get a shower and then eat- eating right after working out is not good.
Finally, you need to start eating a LOT more...here's my typical diet from this past year:
7:00am: 4-5 eggs sunny side up, 6 slices ham or turkey, banana, 2 glasses milk, 1 glass juice, 2 pieces whole wheat toast
9:00am: Banana, protein shake, (whatever food I've stolen from breakfast...usually low fat cottage cheese)
12:00pm: some type of meat, banana, 4 glasses milk, 2 glasses juice, whole wheat bread 3 slices, (steal some meat for later), vegetables
2:00pm: Whatever I've stolen from lunch...usually 4-5 slices of meat.
3:00-4:30pm Workout: 1-1.5 hours
5:15pm: This is a huge meal for me...usually at least 5 glasses milk, 2 steaks or equivalent meat, cottage cheese with low fat yogurt and raisins, 4 pieces of whole grain bread, vegetables, (steal food for later)
9:00pm: snack- more turkey or chicken breast, water or protein shake
12:00am: before bed snack- banana, chicken breast, 2 tbs. peanut butter.
These are just some suggestions, please don't be offended at my brutal honesty. I also use a fair number of supplements. My supplementation schedule consists of these supplements spaced evenly throughout the day:
3 tabs Tribulus Terrestris
3 tabs ZMA
1 tab 25ug chromium picolinate
5 g creatine (2.5 before/2.5 after workout)
1 scoop NO-Explode made by BSN before workout
1g vitamin C
3 tabs perfect cycle liver support made by anabolic extreme
3 25mg tabs DHEA
3 servings Cytogainer by Cytosport
Note that these supplements are relatively safe to use based on numerous studies in the Journal of Exercise Physiology published by ASEP—the Bible of exercise scientists worldwide. I neither recommend, promote, nor use anabolic steroids, pro-hormones, and designer steroids.
So to sum it up: focus on 1 body part a day, eat HUGE QUANTITIES—clean food, stop running. You can run when you gain the mass you want and running will actually get you very cut up and defined, but for this "mass bulking" stage, you need to restrict it provided you are a scrawny guy like me. Still stretch before lifting and warm up before heavy sets.
OCB Mr./Ms. Natural Steel City (IFPA Bodybuilding & Figure Pro Qualifier) -- Sept. 6, 2008. Pittsburgh, PA. Be there! I will.
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