In this article Isaac details a plan to build a big body that looks good on the field and in the gym. Heck, you might even find yourself being a little more athletic, too!
By the way for all those that do not know Isaac is our very own Borris
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I thought this was a great article. I like the way you've split the workouts up in a week. This is something I've been using for sometime and have found it to work quite well.
Maki Fit Blog
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My articles on Wannabebig
"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
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great article, might have to give this a try
nice work,good article
Weight:280lbs off season, 240lbs on season
max bench 540,deadlift 650,squat 600
obstacles are things you see when you take your eye off your goal
what exactly is a face pull?
what's some examples of light interval training and heavy interval training?
Thanks for the good words, guys!
You can see a face pull here.
Basically you're pulling a cable/rope/handle towards your face from a high point. Keep your elbows higher than your shoulders if possible. This exercise is primarily for the traps, rear delts, rotators, and other musculature involved in the upper back and external rotation.
Do the interval training as I described in the article. Heavy interval training would be as many intervals up to about ten that you can do for ten seconds of sprinting alternated with 50 seconds of fast walking. Light interval training would be half that. So if you weren't in top shape and could only do six sprints on your heavy day, your light day would involve three sprints. Make sure you warm up well regardless.
If you don't have an area to sprint (PA in the winter can be difficult) then use a treadmill, elliptical machine, stairclimber, or a crosstrainer. If those aren't available then an upright bike can be used, but you might have to do more intervals as many people find it easier since you're not moving/supporting your bodyweight.
Great article Borris
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Lift for gains,not glory.Control your ego and the weight
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great article brolly. I always learn something new from your journal and from your lit. You're still a tool though.
So when does isaac plan on building his own big body? Forget about looking good, field, gym or otherwise!
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also, what exactly is a high lift off the rack? and some of the maximal effort excersizes, for the upper body, isnt on the website you have listed. thanks again and i cant wait to try it on monday, the wbb#2 hasnt been cutting it for me
when you are doing the 3rd week of the maximal, do you just do 2 sets of warm up, then 6 individual lifts?
Rene and Ms. Petey: Pfft. I've got 250 lbs of sweet fatty lovin' for you two.
guyfrompa: I'm glad you like it, man. Keep us updated on how you do! Also, keep the questions coming. They're good ones.
Go to www.elitefts.com and check out the Q & A session. There's an exercise index that should have most of the exercises in them.
A high pull from the rack is a high pull performed in a power cage. The bars are set so that the bar will start a few inches above your knees. Pull to your upper chest or throat.
Check out this site as well:
The Clean Pull High is the fifth video down in the Power column. This is what you'll be doing, but instead of the bar starting on the floor it'll start on the bars of a cage as I described above.
As for the six singles approach, I would warm up a bit more than two sets. Using the 260 lb bencher example that I used in the article I might use a progression like so:
45 lbs x 15 reps
Warm up as you see fit, but the key to remember is that you want to warm up enough to be ready, with small enough jumps, but not enough to tire yourself out. Use low reps to avoid fatigue.
the olympic squat is the squat that the barbell is in front, right?
Nope. An Olympic-style squat is a back squat with a high bar and narrow leg placement. Your feet should be shoulder width or slightly wider.
A front squat involves the bar in the front.
so it's a basic squat then
Depends on how one defines "basic".
I personally squat like a powerlifter most of the time. Wide feet, bar low on the back, to parallel. In this case I want the athlete doing the routine to have narrower feet and go all the way down. Ass to grass.
could you possible do this routine in 3 days, without the interval trainning.?
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I got a masculine face - Tom Waits.
Agreed, awesome article. I've actually incorporated a bit of sprinting HIIT into my routine before, and it definitely works.
You could certainly do some aspects of the routine, but I wouldn't try to cram every single exercise into three days.Originally Posted by RussianRocket
This is a fairly neurologically-intense routine, and if the sessions were too long you'd just end up spinning your wheels.
TTT: Thanks, man. Yeah, the interval/sprint cardio is good stuff.
yeah, thats what i was thinking. Anyways great read, i might try this routine in the off season.
Milk is the best Supplement
Well my friends think I'm ugly
I got a masculine face - Tom Waits.
v. good article, i like it!
i noticed that the program is filled with compound exercises and it reminds me of pavel tsatsouline saying that isolation exercises develop useless strength (and highly recommends free weights) in "power to the people" and stuart mcrobert saying to focus on the big basic lifts and their variations, and that detail work is only for people who are already big and strong for more definition.
maki's "big three" article on improving the big three lifts is also filled with compound exercises.
would you suggest then that a beginner-intermediate lifter focus on compounds and leave out isolations first? i think i'm somewhere between beginner and intermediate, and am currently working on getting my bodyfat down to 15% (right now it's between the 16%-23% range i think) using carb cycling while working on building up strength and size.
there is some definition in my arms and legs already.. what i'm worried about is losing that definition if i get rid of isolations and do mainly compounds. you can check out my journal (link below) to see what exercises i'm doing and have done before. what would you suggest?
Definition is going to largely be a function of bodyfat levels, though there may be something to be said for keeping "detail" work in the mix so a part doesn't start lagging.
That said, you're pretty much dead on about most of it being superfluous. If you're using a lot of compound exercises, in most cases the isolation work is pointless at best, counterproductive at worst.
Compound movements translate to the most bang for the buck, and should always be a foundation of anyone's training. What B-money is shooting for here is really geared more towards performance goals, but it's going to have obvious implications for aesthetics as well.
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cool article, well written.
"It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"
"Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."
"Bah. You know I hate poor people."
what would be a good alternative to overhead squats?
you could try reverse bb lunges