Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Proper form with calf exercises is simple at the

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• Proper form with calf exercises is simple: At the bottom of a rep, your heels are as low as they’ll go and you feel a deep stretch in your calves, and at the top of a rep, you’re up on your tippy-toes like a ballerina. ARM TRAINING • In terms of programming, you have quite a bit of flexibility. What I like to do is at least one barbell and one dumbbell exercise per workout for the biceps. Most of the time it’s the barbell curl followed by the hammer curl. • I like to start my triceps training with something I can push some weight on like the close-grip bench press or seated triceps press. • You may run into some pretty intense forearm soreness with the arm workouts in this program and with the biceps training in particular. If you experience this, simply reduce your working set weight to the 6- to 8-rep range (enough weight to allow for 6 reps but no more than 8) and build your strength here for the first couple of months. CORE TRAINING • The full six-pack look requires both low body fat levels and well- developed core muscles.
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• The squat and deadlift, even when performed with heavy weight (80+ percent of 1RM), just don’t involve the “show” muscles of the rectus abdominis, the transversus abdominis, and the external obliques as much as people think. • The abs are like any other muscle: they require progressive overload to grow, and that can only be accomplished by adding resistance to exercises. You don’t have to add weight to all of your ab training, but you must do some if you want abs that pop.
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18 THE BIGGER LEANER STRONGER WORKOUT ROUTINE No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be. — GLENN PENDLAY Now that you know which exercises you should be doing and how to train each muscle group properly, let’s take a look at how to build actual workout routines using everything you’ve learned. Just as all Bigger Leaner Stronger workouts should be built using the exercises given in the previous chapter, they should also follow certain guidelines: Don’t forget the formula discussed in chapter 16, as this is the “engine” that makes the program work. How you train is just as important as the exercises you do. If you do all the right exercises but fail to follow the formula by doing things like lifting too little weight, resting too little, doing too few or too many sets per workout, and so forth, you’ll make less-than-optimal gains. Lift weights three to five times per week, with four being better than three, and five being better than four. You can certainly make gains lifting 3 or 4 times per week, and I’m going to show you exactly how to do this, but you will do best if you can somehow work in five sessions every week.
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  • Winter '17
  • Santos O'Neill Garcia
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