Bodybuilder Workout 4
You’ll never get big unless you push yourself beyond what you think is possible.
I filmed Ed Brown, Jr and Chris Pappillion recently at Austin Metroflex Gym. Ed was working back and was using DC Training. DC Training forces your body to grow bigger and stronger if you use correct intensity and follow the program. DC Training is centered around “the big lifts” like rows, deadlifts, presses and squats. If you’re looking to look good while walking around the local mall, forget DC Training.
If you’re looking to kick ass and take names in the gym, on the football field or in life then DC Training will be for you. You’ll work hard for 4-6 weeks and then you’ll “cruise” for one week. Repeat. Personally, I’ve used this routine for years and at 50 years old, it’s been one of the reasons that I can maintain decent numbers in the gym – keeping my membership in the 3-4-5 club. The 3-4-5 club is open to anyone who can Bench Press at least 300lbs, Squat at least 400lbs and Deadlift at least 500lbs.
Strength builds character and self confidence. You’ll need both of those characteristics for the rest of your life.
Just ask Arnold.
Or Lee Priest.
Or Ed or Chris.
Watch the video below and notice the intensity that Ed is using. When you use that type of intensity while following a systematic approach like DC Training, YOU WILL grow. After a workout like this all that’s left to do is to eat.
The dieting is done, the contest pics have been taken and Ed has taken a nice break from his training. Ed told me he had scarfed down lots of junk food including the KFC double down as shown below:
. Lee Priest, 2007 Night Of Champions
So now the question is – WHAT STYLE OF OFF SEASON TRAINING DOES ED DO?
Here are some parameters that Ed follows when planning his mass building, off season training:
- Brief but intense bodybuilding sessions.
- Heavy training while controlling the negative.
- 6-8 weeks in length, followed by a short break.
- Organized and systematic – you don’t use “guess work” if you’re training for size.
- Something fun yet challenging.
- A proven strategy that’s guaranteed to get you results.
It has been used all around the world with GREAT success. It’s not mainstream, it’s underground but the results are astounding if you follow the basic principles correctly. Go ahead, ask around your gym. See how many have heard of DC Training. Maybe one or two but of those one or two, they’re probably not sure what this type of training entails.
And unless they’re following a progressive style of training, keeping records and adding weight to the bar, 95% of people in gyms across this country aren’t gaining muscle and are wasting their time.
My friend and DC Expert practitioner, Jason Wojo tells me that the majority of people out there are doing it wrong.
This is important because if you’re going to follow a proven system, you need to make sure that you’re following it correctly.
Watch this highlight video of Ed showing you how he approaches the chest/shoulder part of his workout using the DC Training method? After watching the quick video, if you decide you want to see the rest, enter your email on this page (top right or below) and we’ll send it right to you.
Ahhh, deadlift. The Big Daddy. The King. The Lift of The Gods. The only exercise you’ll ever need to build pure muscle and strength. This is a lift that is so manly that after just one set you’ll feel a sudden urge to chomp on a Cuban cigar while lubing up an automatic rifle.
It works everything – lower back, upper back, glutes, hams, quads, abs, traps, forearms. The list goes on. In fact, it’s probably easier to list the muscle groups that deadlift doesn’t hit.
It does everything. Heck, if you left it unattended in a laboratory for 24 hours it would probably come up with a cure for cancer.
However, the problem is that while the mighty deadlift can be your best friend in the gym, it can also be your worst friend too if performed incorrectly.
So here are 5 killer tips to make sure you are deadlifting like an absolute G.
In order to hit your full potential on deadlift a comprehensive warm-up is essential.
A solid warm-up is something that the vast majority of gym rates leave out of their routine. It’s a chore, a waste of time, admin.
However, by warming up effectively you’ll not only be able to hit much heavier weights but you’ll also significantly reduce your chance of injury.
Take Off Your Shoes
Although it might seem trivial, deadlifting without shoes can make a dramatic difference to your lift. It can help boost performance and improve your form in one fell swoop.
How? Well, by putting you closer to the ground it minimises the range of motion. And, in addition, deadlifting in bare feet allows you to really ‘sit back’ while lifting, which will maximise glute and ham engagement.
Push With Your Heels
Too many novice lifters try to yank the bar harder than your girl giving you a “hurry up” handjob.
However, the key when deadlifting is to think of it as a ‘push’ movement rather than a ‘pull’ movement. As the legendary lifting coach Dan John proposes, when performing the movement you should: “Push your heels to China. If you live in China, then push them to Utah!”
Engaging your legs by pushing through the ground will take the pressure off your lower back and will also engage more muscles, making your lift more efficient.
Lower Your Hips
Lifting with your hips too high is a common mistake when deadlifting. By having your hips too high you will not be able to fully engage your legs, thus impairing your full strength potential.
Plus, as mentioned above, this will put all the stress of the movement on your lower back, which will heighten the risk of injury.
To right his, focus on your starting position. Make sure the bar is above the centre of your feet, your shoulder blades are directly over the bar, and the bar is against your shins.
Incorporate Assistance Exercises
There are lots of assistance exercises which you can include in your program to boost your deadlift performance.
For example, if you find your grip to be hampering your lift, you could bust out some Farmer’s Walks to build forearm strength. Or, if keeping your body tight throughout the lift is an issue, start including some serious plank work in your workout.
So, there we have it. These 5 tips will have you dominating the deadlift like a pro and smashing PRs left, right and centre.
If you have any questions or comments, I’d love to hear from you. Hit me up in the comments section below!
About the author
Henry is a fitness junkie who enjoys strength training and marathon running. When not busting out a gruelling set of squats or racking up the miles, you can find him blogging over at GymTalk.
Bodybuilding is a great lifelong activity, but if it’s done incorrectly, things can go wrong quickly. Lee Priest has been lifting with high volume training and has been using heavy weights since his teen years and has managed to never sustain a serious training injury. Sloppy training can result in injuries that will derail your bodybuilding program. This article will address the common injuries that overzealous bodybuilders make in their quest to build a muscular body.
Many people who workout in gyms complain about backaches, neck aches, and shoulder aches. They blame these aches and pains on their desk bound jobs where they sit in front of the computer all day. Many times these injuries are actually sustained in the gym and manifest themselves over a period of time.
The main culprit here is incorrect form being used in the gym. Too heavy weights plus incorrect form are quite typical when the desire to get big at any cost takes over. The constant wear and tear of joints, tendons, cartilage and muscles can mean painful limited range of motion in later years. Many injuries do not occur immediately such as dropping the weights on your toe or popping an attachment during a heavy bench press single.
Sure, back in the day, strong men pulled and yanked all kinds of odd objects in a show of strength but I can almost guarantee you that most of these guys hobbled into their later years due to muscle tears, strains or worse due to performing consistent wreck-less weightlifting. If you’re interested in building quality muscle that will serve you not only by way of increased strength but also improved cosmetic effect, execute your lifts using correct form 95% of the time. You can go for records during that other 5% but only when you feel strong, well rested and focused.
Common causes of injuries can also be attributed to those times when the bodybuilder hasn’t fully recovered from the last training session, Loss of focus, cheating, swinging the weight around is all too common amongst those who don’t plan and stick to their rest periods within their training schedules. This is one of the reasons why you see so many Crossfit injuires. Not enough rest, not enough focus. Typically, cheating and swinging the weight not only causes you to waste your time it will eventually cause injury.
An example of a common exercise done with incorrect form is the barbell curl.
Barbell Biceps Curl This exercise is perhaps the most commonly executed in the wrong form and causes injuries that people dont even know why they are injured. In every gym, you will see people swinging their barbells with their body rocking to and fro during this movement.
The rocking movement places tremendous stress on the shoulder joint which is the most unstable joint in the human body and the lower back. Over time, the shoulder joints and lower back will pay a heavy price for the wrong form and technique used during the lift.
Other common bodybuilding exercises which are often wrongly executed are the lat pull down, bench press, leg extension, military press and the list goes on.
So the next time when you have a mysterious backache or joint pain, reflect on the weightlifting exercises that you are doing and examine them as to whether they are the cause of your injuries.
Better yet, rest a few days and get out of the gym completely. Remember muscle growth occurs outside of the gym not in it.
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