BodyBuilding - Secret Exercises.pdf

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13 SECRET EXERCISES
OF PHYSIQUE
CHAMPIONS
“Unusual Exercises for Unusual Results”
BY Dennis B. Weis “The Yukon Hercules”
Distributed By: www.criticalbench.com
© 2003
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When it comes to exercises, physique champions are not bound
by the shackles of just doing the regular so called core exercise
movements all the time; rather they are always experimenting,
looking for unusual or more efficient exercises to perform.
Do as the champion bodybuilders do by closely examining the
exercises you are currently performing and see if they are giving
you the results you desire.
Here are some of the little know secret exercises physique
champions use to keep their muscles big & defined. All of the
following exercises offer some new twists to the regular
exercises you may have been doing previously – which will
transform a dull, arduous, run-of-the-mill workout into an
exhilarating and inspiring, enjoyable and productive experience!
Enjoy!!!
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Secret Exercise #1
Measured Movement Power Deadlift
(Wooden-Plank Concept)
HOW WOULD YOU LIKE TO ADD AS MUCH AS 10% ONTO YOUR MAXIMUM
SINGLE EFFORT POWER DEADLIFT IN A SHORT TIME . . .? For instance let’s say
you are now power deadlifting 400 lbs. for a single r ep . . . how would you like to be
deadlifting 440 lbs. within a few short workouts? Sounds good eh? Sure it does . . . !
And y ou will do it, believ e me.
Back in the ear ly 1970’s my maximum single deadlift record was in a slump at around
500 lbs. I decided to seek out a solution to this problem and immediately got in contact
with Ernest F. Cottrell (who had been giving highly professional bodybuilding and
powerlifting instruction for more than 20 years) through his personalized mail-order
bodybuilding instruction service.
Ernie sent me a Power Deadlift Specialization workout that literally catapulted my
deadlift poundage almost overnight. The deadlift specialization program was performed
twice per week on M onday and Thursday (Tuesday and Saturday is another option I used
from time to time). Here is the schedule as it was outlined for me:
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MONDAY ………… Power Deadlift Workout
TUES DAY ………... Squat/Bench Press
WEDNESDAY …… Re st
THURS DAY ……... Power Deadlift Workout
FRIDAY ………….. Squat/Bench Press
SATURDAY ……... Re st
SUNDAY ………… Re st
Since my primary goal was to specialize on the deadlift Ernie had me only doing
maintenance work on the squat and bench press, just enough for slight improvement.
PO WER D EADLIFT WO RKO UT
CONVENTIONAL D EADLIFT : Load a bar to your best 10 rep maximum
poundage. Perform: 2 set x 6 reps (rest 3 minutes between the sets).
This exercise is performed like the regular conventional deadlift except for t wo
important differences: First, as you reach the vertical lockout position, shrug the
shoulders up and back as far as anatomically possible while slightly bending the
arms to activate the biceps; hold this position for 2 seconds, and then lower the
barbell until the plates are about 2-inches off the floor, stop any further movement
and hold for about 2-3 seconds, then begin the upward pull again and repeat the
whole process again for 2 sets of about 6 reps.
Upon com pletion of the 2 sets of 6 reps, I was advised to rest 8-10 minutes. Next is
the . . .
MEASURED MOVEMENT POWER DEADLIFT (Wooden-Plank
Concept) : This is the secret exercise that will give a person that fantastic boost of
power they are looking for in the deadlift . . . !
Prior to beginning this exercise you will need to obtain a couple dozen or so
2” by 12” by 2’ long planks . . . and arrange them in even stacks (as depicted in the
graphic drawing above) so that when a barbell is placed on them the bar will be
positioned at the knees.
Place a barbell on the planks and load it up to a poundage which is 10% over your
maximum single effort. My deadlift was 500 lbs., so I added 50 more pounds. If
your best deadlift is 300 lbs., add 33 lbs., etc., etc. . .
Now begin performing this lift in a conventional deadlift style, but for only one
single effort in a s-l-o-w deliberate manner and with a firm lock-out. Do 6 to 10
single attempts (depending upon your existing energy level), resting 3-5 minutes
between attempts.
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