Bodybuilding Training 12
Ed Brown, Jr shared a cool superset for your back that will help boost growth.
This combo specifically targets traps (trap bar shrugs) and back thickness (dumbbell rows). Warm up to your working weight on the trap bar – Ed uses 315lbs as well as your working weight on the dumbbell rows. Ed used 215 pound dumbbells. Tighten your weightlifting belt then get to work.
Do 8-10 on the shrugs and then 8-10 on the dumbbell rows. This is a unique combination that you will definitely feel provided you used enough weight.
Note that Ed is using straps in the video. The reason he’s doing this is because his grip will give out before the back muscles will. Since he’s working his back and not his grip, specifically, he will be able to target the rhomboids more efficiently. As Ed mentions in the video, doing unilateral exercises like alternate dumbbell rows, allows you to work on symmetry. The last thing that you want is one side of your back, bigger than the other. This can happen if you solely focus on machines in your workouts.
Be sure to bring your elbow up high enough to get a full contraction in the muscle. Lower the weight in a controlled fashion.
P.S. Filmed at Austin Metroflex Gym. Ed and Chris Pappillion are having a seminar on Friday and Saturday, February 27th and 28th. If you’re in the Austin area, check out the info on Chris’s facebook page here.
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.
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!
‘Good genetics’ is a layman’s term often used to describe someone who trained their ass off and watched their diet meticulously for years…
A lot of today’s young bodybuilders who are wanting to make progress as quickly as possible tend to over analyze training routines including reps, sets, rest, contraction, warm up, 1RM and more. They over analyze their diets, their sleep habits and generally waste time and energy when all the time, the answer is right in front of them.
In Arnold Schwarzenegger’s, Education Of A Bodybuilder, he writes:
“One advantage I had going for me is that I did not overintellectualize my workouts. Oh, I thought about what I was doing – thought a lot about it. But I used my mind to understand how my training was affecting my body and what specific results I was getting by using particular exercises and routines. I never got caught up in abstract training ideas or became distracted by bodybuilding principles which I didn’t have the experience to properly interpret. I didn’t agonize over ideas like “pre-exhaustion”; I went to the gym and exhausted myself by really hard training. As a result, I created a fundamentally sound muscle structure, the kind of mass that I could later sculpt into a world-champion level physique.”
And one of the most popular pro bodybuilders in the world, Lee Priest has said: “You can’t inject genetics or heart or the power of the mind: the strongest muscle of all.”
Look at some of the training footage from the movie, “Pumping Iron”. Pay particular attention to those scenes in which Arnold is doing squats. You can feel the effort, the discipline, the concentration…
In one of the BodyBuildersReality episodes, Lee and his training partner, Richard are working legs. After leg press, leg extensions, and hamstrings, they do walking lunges with a barbell on their back. They work up to 135 pounds and walk about 20 yards. At the end of the 20 yards, they do 10+ reps of squats with the barbell. This gets repeated 3+ times.
Performing squats for 10 sets of 10 reps is one of the most intense leg workouts that you can do – as long as you use a heavy enough weight. In my workouts, the weight is 275 -315lbs. Once you choose your weight, you’re stuck with it. You MUST finish all 10 sets with the chosen weight. This is where your mind comes into play. Will you take the tougher route or will you find excuses to go lighter? Your answer is what you should pay attention to – NOT what’s the best workout routine, how many grams of this or that should I eat or how long before bed should I take my casein protein drink before bed?
Back in the 70’s, the physiques were awesome – some of the greatest ever. How many of you reading this would be satisfied to have a physique like it? They didn’t sweat over the best workout routine or have all of the different supplements that we have access to now. They did, however, have the work ethic, the determination and the mindset. And the best part of all of this is that these tools are free.
Good luck to client, Jonathan Kelly in today’s Blue-Grey All-American Bowl, Jan 22nd, at Dallas… instagram.com/p/BeQaH6CFzR5/
Keegan wins the December challenge and a $20 gift card to Freebirds in Cedar Park. To qualify… instagram.com/p/BeOJ9kWljG9/