Bodybuilding Routine 3
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.
Training back, if done right, will be painful.
If you aspire to be a bodybuilder then you should understand that. Whether it be weighted pull ups, gargantuan dead lifts, or heavy t-bar rows – things are going to get serious and painful – in a bodybuilding sort of way. But I’ve never met one motivated lifter who wasn’t up for the task. Serious bodybuilders have heart. They know what willpower is and how to use it everyday – not just when it’s convenient.
You’re on your way to the gym, it’s raining and cold. All of a sudden you have a flat tire. You’re 5 miles from the gym. It’s back day. What do you do?
If you’re Lee Priest, you had a Grandfather (Owen) who knocks on your window at 5am to get you up and to the gym. If you’re Ed Brown, Jr you get out of the car and start jogging to the gym in the cold rain.
What would you do? What would Arnold do? Look at Arnold’s face in the pic below. You can almost feel the muscular pain that he’s enduring in order to reach his goal.
THIS is what defines your success as a bodybuilder.
Having the right training program helps. The right training program keeps you focused and encourages you to lift heavier than you thought was possible. The program that Ed and I recommend and use is called ‘DC Training’. It’s awesome for off season growth. You’ll be hard pressed to find many people in the gym that have ever heard of it though.
Because it DC Training was created underground. By a bodybuilder who put on over 100 pounds using the method that worked incredibly well. Dante Trudell needed size fast. He wanted it badly. At 6’1″ he only weighed 150 pounds in high school. Over 20 years ago, Dante spent hours in the trenches experimenting, finding the methods that worked best for him. He came up with an underground muscle building system called ‘DC Training’.
Watch the video below of Ed Brown, Jr using DC Training for T-Bar Rows. With ten 45lb plates.
If you ever find yourself growing stale with your current routine, you’ll love this tip.
Sometimes a change in the weather can trigger it, a transition from on season to off season or the need to switch up everything. If you find yourself finding excuses to keep from going to the gym, here’s a great tip from Ed Brown, Jr. to change things up.
This is a small change but one that can make a great big difference in you bench press strength. With floor presses you’re able to work on the top half of the exercise. A lot of bodybuilders and powerlifters get “stuck” at a certain point of the bench press. Performing floor presses allows you to just focus on strengthening any sticking points that you may have.
Once you’ve warmed up properly, use 50% of your 1 rep max
- Do 2 sets of 15 reps with a wide grip
- Do 2 sets of 15 reps with a medium grip
- Do 2 sets of 15 reps with a close grip
If you are a beginner or intermediate level bodybuilder, perform floor presses in the manner below:
6 sets of 6 reps
- 2 sets wide
- 2 sets medium
- 2 sets close grip
Be sure to use good form and don’t go too heavy. Have a spotter handy.
Floor presses will really work your triceps and will take the stress off of your shoulders since you’re not going as deep on the negative as you normally would with regular bench presses. If you’re looking for extra stimulation, be sure to squeeze your pecs at the top of the movement.
In the video below, Ed talks about the need to improve one’s muscle endurance. Ed’s philosophy is that if you can bench press a certain weight for 10 sets of 10, then you’ll have no trouble increasing your 1 RM. Ed recently used this exact method to improve his top bench press to 475lbs (raw).
He benched 10 sets of 10 reps (German Volume Training) with 315lbs.
That takes a lot of endurance and will definitely result in a bigger bench.
You’ve probably heard of super sets, where you do two exercise consecutively without resting in between. Have you ever tried doing three different exercises? This works extremely well with chest exercises. The advantages of doing tri-sets for chest is that they allow you to stimulate the muscles from 3 different angles. An example of 3 different exercises would be:
- Barbell Bench Press
- Bar Dips
- Incline Dumbbell Flyes
Notice in this sequence of exercises that you have to change your grip with each set of the tri-set. This is a great way to create an crushing chest workout that will initiate more muscle growth as long as enough intensity is used. One key of getting the most out of these tri-sets is to alter the grip on each exercise. For barbell bench press, you can use a “palm grip”, for bar dips you can use a “true grip” but without squeezing the bars too much, for flyes you can use a true grip and squeeze the dumbbell handles HARD! Try this technique over 2 weeks and see if you get a new level of stimulation and soreness in any bodypart that you choose.
MIX UP YOUR SPLIT
Maybe it’s time to change up your routine split. If you’ve been doing the same routine – chest, arms, back, legs, shoulders for months on end then switch it up. Arnold use to like training Chest and Back on the same day for the pump effect. So do Chest/Back, Biceps/Triceps, Quads/Hamstrings, and Shoulders all on different days.
Stick with your new routine for at least 3-4 weeks so you can get a good idea of its effectiveness.
All of the above are some simple ideas for you to try with your bodybuilding routine. The point is not to get stale. Check out the video below of Ed Brown Jr explaining one way to switch things up! Be sure to subscribe to the youtube channel for much more!
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