Bodybuilding Workouts 13
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.
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!
Bodybuilding. For those of us who have been practitioners of bodybuilding for over 20 years, it is a daily discipline. It’s a life long love affair. It’s not something one does just to impress the chicks, or to scare off the bullies. Or like Gary Strydom once said and I’m paraphrasing, “I didn’t get into this kind of shape to wear a tank top in the mall.” When you get older, bodybuilding becomes much more than that. It becomes a guiding force.
Take Jimmy for instance. Jimmy is in his latter 40’s and is training like a man possessed. I couldn’t help but notice him today as I filmed Ed Brown, Jr. I learned from Jimmy that he’s been married 3 times and has 3 kids in their teens and twenties This is a man who has lived some life. And there he was, pumping up. Getting ready for his next bodybuilding contest.
It’s a daily discipline. A guiding force.
As you progress in bodybuilding, you learn new ways of building muscle, you become more and more interested in bringing out the detail. Detail is what makes a physique look complete. Developing those lesser known muscles not only makes the body part appear bigger as a whole, the measuring tape confirms it.
One of my favorite bodybuilding writers, Dennis Weiss says little things like a twist of the wrist, pulling down the shoulder, raising the weight either a little forward or backward, or holding the barbell momentarily at the peak contraction of the movement can make all the difference between building just
mediocre muscles or literally huge ones.
Take biceps for instance. Most bodybuilding beginners start with barbell curls, dumbbell curls and preacher curls. In the beginning, if you’re doing every thing right, you should put size on your arms pretty readily. After some time though, you have to start seeking out new and creative ways to train the muscles in order to get better results.
Here’s a combo exercise that you can do for size and detail. Ed is 7 weeks out from the Mr. Universe contest and is interested in bringing out lots of detail. The following exercises are designed to do just that.
- Alternate Dumbbell Curls x 8 reps
- V Bar “Priest” Curls x 15 reps
Pro Tip: Ed learned about the V Bar Curls from Lee Priest. Lee mentioned to Ed how much he liked the exercise and how he felt it in the brachialis (or side of the biceps). Who the hell is going to argue with Lee Priest about arms?
Do the alternate dumbbell curls as you normally would with a medium-heavy weight that will allow you to get up to 8 reps. Then, without rest, go immediately into the V Bar Priest curls. At the top of the movement try to keep the elbows up high. This, along with the V Bar handle, makes the difference with this exercise. The biceps receive lots of stimulation from basic pulling motions involving the back. At the intermediate and advanced level, you have to train the biceps differently in order to work those “hard to reach” muscles like the brachialis.
You may notice that you never see anyone in your gym doing this exercise with the V Bar Handle. You see the same people, day in and day out, doing endless sets of biceps curls and triceps pushdowns. That’s fine for them but if you want to achieve serious arm growth and detail, you must explore different techniques like this one in order to avoid pattern overload as well as to get closer to your full potential in bodybuilding. Let’s face it, we don’t go to the gym to waste time, we go to the gym to train hard enough and smart enough to become better than we were yesterday, right?
Spend some time with the exercise combo above for better arm development. Train with an open mind and think about how you can change all of your exercises just a little to get better results. As always, if you have any questions please comment below and we’ll answer them. Below is the video to accompany this article.
Please “like” and share the video if you got something out of it. Thanks!
Off season football strength training starts now! Great workout this morning out on the Mighty Northshore with Gran… twitter.com/i/web/status/9…