How To Be A Bodybuilder For Beginners 9
Lee, Rusty Jeffers and Russ meet at “Maximum Fitness” in Arizona for a killer leg workout.
I’ve seen Lee do some pretty intense leg workouts particularly one with Richard Stone in Austin, Texas where they did walking lunges with 135lbs across the gym floor and finished the lunges with Barbell Squats. Lunge down 20 yards, do 50 reps of Barbell Squats. For multiple sets. And that was just one exercise of the leg workout.
However, on this day at Maximum Fitness, I almost witness Lee throw up as I’m editing the footage. I’ve never seen Lee throw up or come this close to throwing up.
From what I can tell, the workout is:
- Hatfield Bar Squats x 20 reps (work up to 315 lbs)
- Barbell Bench Press x 10 reps (work up to 315 lbs)
- Rack Deadlifts x 12 reps (work up to 495 lbs)
Repeat 5 times increasing the weight each set.
YOU MEAN THERE’S MORE?
The next Tri-Set consists of:
- Leg Press x 50 reps (work up to 6 plates on each side)
- Dumbbell Flyes x 50 reps
- Barbell Rows x 50 reps (use 135 lbs)
IT’S NOT REVENGE, IT’S F*CKING STUPID!
As I watch the footage, I get a kick out of Mike who’s NOT doing this workout but is cracking jokes the whole time talking about Dunkin Doughnuts, McDonalds, Lemon Cake from Starbucks, etc. I’m impressed that Lee has the patience for this and takes it all in in stride as he looks like he’s ready to die. Rusty is all business, cranking out the reps like a machine, encouraging the others and looking at his wife, who’s working the camera.
Russ ends up throwing up at least 4 times. What a trooper. He just keeps going and finishes the workout. Lesser men would have thrown in the towel and called it a day. When you’re training with two pro bodybuilders, you tend to work harder and push yourself to the end. I found myself wanting to know more about Russ and what his story is.
This footage, some of which has never been seen, was taken from DVD 23 of BodyBuildersReality which ran from 2006-2007.
Ed Brown Jr and Chris Greene – Hatfield Bar Squats & Vertical Leg Press
Chris talks about how he began to follow Lee Priest’s career and is a huge fan of Lee’s.
Ed and Chris recently competed in the Upstate Classic, The Ronnie Coleman and the Universe.
1st in both the Upstate Classic and Ronnie Coleman.
3rd in the Universe.
Will update here with more info regarding Chris’s placings.
Thanks as always to Austin Metroflex Gym
Thanks for watching!
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Ed Brown, Jr continues his winning ways! Ed won both the Open and Masters divisions of the 2015 Ronnie Coleman Classic! Yeah, buddy!
Ed was Lee Priest’s training partner in 2007 while Lee was still in the United States and competing in the PDI. One of the things that Ed remembers Lee telling him as he dialed into contest condition was “You gotta get harder, douchebag.” and “Stop saucing your foods”. Of course it helps to have one of the best bodybuilders in the world as your training partner.
There is already a ton of videos and articles on Ed’s training on this site and we’ll have more in the near future. In the meantime, here’s the latest video with Ed! Congrats to Ed Brown, Jr and his lovely wife!
P.S. This is another reminder that if you want to be YOUR best, surround yourself with THE BEST. Don’t settle for less! I wrote an article about this on my Scott York Fitness site here.
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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