Bodybuilding Workout 2
Sometimes, even bodybuilders are in a hurry to workout.
Maybe it’s “one of those days” and rather than skipping your planned workout, you’re looking for something quick, challenging and effective. I’ve got the perfect workout for you to try. This is a conditioning workout that focuses on the chest, back and triceps. You’ll do 10 sets of three different exercises. They are:
- Pull Ups
- Push Ups
You can do the pull ups on a regular chinning bar, use gymnast rings, trx, or get creative with a strong handle (shovel, rake, hoe) and a couple of chairs. Once you’ve found a safe way of doing pull ups, knock out a few for a warm up.
The next exercise is push ups. All you need is the ground. Make sure you use good form and go all the way down to the lowest position. Knock out a few warm up reps of push ups.
Finally, we go to dips. Do this off the dip bar in the gym, gymnast rings, plyometric box, a big rock or a piece of furniture. Once you’ve settled on your way of doing dips, perform a few reps as a warm up.
Vince trained all types in his Hollywood gym including:
- Robert Blake (TV’s “Beretta”)
- Clint Eastwood
- Denzel Washington
- Tommy Chong
- Brian Keith
- James Garner
- Erik Estrada
- and many others
When the Hollywood studios needed to get their “star” in shape they typically would send him or her down to Vince’s Gym on Ventura Blvd in Studio City, California.
Warm up thoroughly before doing:
- 10 pull ups
- 10 push ups
- 10 dips
Do each set as if it were the only set. Don’t rush through the workout, don’t use bad form. Focus on squeezing the muscles during the exercise.
Repeat for 10 sets with no rest/little rest
Time to beat < 20 minutes
Note – Vince was using both pull up and parallel dipping bars. My guess is that he did push ups off of the parallel bars.
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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