Big and Strong BACK!

November 4th, 2013

This Month we are looking at creating a bigger and stronger back. Ad this 4 week programe in to fit into your current workout routine to blast your back.

If you would like to speak with someone about creating a spacific workout routine for you contact us at mal@planetmax.com.au

Weeks 1 & 3

Exercise Sets^*     Reps     Sets#*    Reps   
Deadlift 3 4 3 6
T-Bar Row 3 4 3 6
Seated Cable Row 3 4 3 6
Front Pulldown 3 4 3 6
Abs/Low Back
Plank 3 6 3 10
Weighted Crunch 3 6 3 10
Back-Extension Machine 3 6 3 10

Back Size Workout

Weeks 2 & 4

Exercise Sets**     Reps     Sets**    Reps
Pull-Up 4 8-10 4 12-15
Rack Pull 3 8-10 3 12-15
Reverse-Grip Bent-Over Row 4~ 8-10 4~ 12-15
Machine Row (wide overhand grip) 4~ 8-10 4~ 12-15
Two-Arm Bent-Over Dumbbell Row 3 8-10 3 12-15
-superset with-
Straight-Arm Pulldown 3 8-10 3 12-15
Abs/Low Back
Machine Crunch 3 8-10 3 12-15
Back Extension 3 8-10 3 12-15

Key:

 

^ For all back exercises during Week 1, take only your last (third) set to muscle failure; choose a heavy weight with which you reach failure by your fourth rep. Precede it with two sets using slightly lighter weights, but do only four reps.

* Rest 2-3 minutes between sets.

# For Week 3 exercises, take all three sets to muscle failure.

** Choose a weight that allows you to reach muscle failure by the target rep listed. Your rest periods should be 60-90 seconds between sets, except for supersets and drop sets.

~ Make the last set a drop set by reducing the weight 25% and continuing to failure

 

FST-7 Training

October 1st, 2013

With the current Mr.Olympia contest I have had a look at the now 3 time champion Phil Heath and seen what type of training programe he follows, yes you might not be able to get as large as a Pro Body Builder just by doing there training programme but never the less its still interesting. Phil’s trainer is Hany Rombod who is also the creator of FST-7 Training. Which Phil Heath and other Pros follow, alos Jay Cutler.

“FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target bodypart. I have had many clients use this system for overall growth and especially to improve stubborn bodyparts that were seemingly resistant to just about anything else the person had tried.” – Hany Rombod

Below is a sample workout of FST-7 you can perhaps try out for a week and see how you like it.

FST-7 Five Day Training Split by Hany Rambod

  • Day 1 – Abs and Chest
  • Day 2 – Calves, Quads and Hamstrings
  • Day 3 – Abs and Back
  • Day 4 – OFF
  • Day 5 – Abs, Shoulders and Traps
  • Day 6 – Calves, Triceps and Biceps
  • Day 7 – OFF

FST-7 for smaller bodyparts. Perform 7 sets of 8 to 10 reps, with only 30-45 seconds between sets.

FST-7 for large bodyparts. Perform 7 sets of 8 to 10 reps, with 45-60 seconds between sets.

Beginners & Intermediates: Perform no more than two FST-7 exercises per week.

Day 1 – Abs & Chest

  • Hanging Leg Raises – 4 sets x 30 reps
  • Exercise Ball Crunches – 4 sets x 30 reps
  • Crunches – 4 sets x 30 reps
  • Incline Dumbbell Presses -  4 sets x 8-10 reps
  • Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
  • Hammer Strength Incline Presses – 3 sets x 8-10 reps
  • Hammer Strength Flat Presses – 3 sets x 8-10 reps
  • Cable Crossovers FST-7 – 7 sets x 8-10 reps

* If you perform abs after chest, you might be too tired and may skip it.

* Start with an incline movement, as the upper chest is a weak area for most.

Day 2 – Calves, Quads and Hamstrings

  • Standing Calf Raises – 4 sets x 20-30 reps
  • Leg Press Calf Raises – 4 sets x 20-30 reps
  • Seated Calf Raises FST-7 – 7 sets x 20-30 reps
  • Leg Extensions -  3 sets x 8-10 reps
  • Squats – 3 sets x 8-10 reps
  • Hack Squats – 3 sets x 8-10 reps
  • Leg Presses FST-7 – 7 sets x 8-10 reps
  • Lying Leg Curls – 3 sets x 8-10 reps
  • Stiff-Leg Deadlifts – 3 sets x 8-10 reps
  • Seated Leg Curls FST-7 – 7 sets x 8-10 reps

* Alternate between front and back squats every other workout.

* Pre-exhaust your quads with leg extensions.

Day 3 – Abs and Back

  • Reverse Crunches – 4 sets x 30 reps
  • Roman Chair Crunches – 4 sets x 30 reps
  • Cable Rope Crunches – 4 sets x 30 reps
  • Wide Grip Pull Ups -  3 sets x 8-10 reps
  • Reverse Grip Pull Downs – 3 sets x 8-10 reps
  • T-Bar Rows – 3 sets x 8-10 reps
  • Reverse Grip Barbell Rows – 3 sets x 8-10 reps
  • Deadlifts – 3 sets x 8-10 reps
  • Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps

* Reverse grip work targets the lower lats, which are a weakness for most trainees.

* Deadlifts are performed late in the workout so they don’t tax you too much early on.

Day 5 – Abs, Shoulders and Traps

  • Hanging Leg Raises – 4 sets x 30 reps
  • Cable Rope Crunches – 4 sets x 30 reps
  • Reverse Crunches – 4 sets x 30 reps
  • Dumbbell Presses -  4 sets x 8-10 reps
  • Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
  • Upright Rows – 4 sets x 8-10 reps
  • Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
  • Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
  • Barbell Shrugs – 4 sets x 8-10 reps
  • Dumbbell Shrugs – 4 sets x 8-10 reps
  • Reverse Pec Decks FST-7 – 7 sets x 8-10 reps

* The reverse pec deck are used to “double up” and hit rear delts, which normally are a problem weak area.

* Hany Rambod states that it is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)

Day 6 – Calves, Triceps and Biceps

  • Seated Calf Raises – 4 sets x 20-30 reps
  • Leg Press Calf Raises – 4 sets x 20-30 reps
  • Standing Calf Raises FST-7 – 7 sets x 20-30 reps
  • Rope Pressdowns FST-7 -  7 sets x 8-10 reps
  • Close Grip Bench Presses – 3 sets x 8-10 reps
  • Dips – 3 sets x 8-10 reps
  • Lying Extensions – 3 sets x 8-10 reps
  • Straight Bar Cable Curls FST-7 -  7 sets x 8-10 reps
  • Hammer Curls – 3 sets x 8-10 reps
  • Preacher Curls – 3 sets x 8-10 reps
  • High Cable Curls – 3 sets x 8-10 reps

* Pressdowns and Cable Curls first as an FST-7 allow you to make a good mind muscle connection to start your workout.

4 Week Strength Attack!

September 9th, 2013

I get asked a lot whats the best plan of attack to get more strength, how should I train to get more strength, low reps? High Weights? No cardio? Im no strength training expert, but I do know a lot of people who compete in power lifting and strongman events thus train for strength and when I ask them what sort of program do they follow or recommend the answer is usually the same, 5/3/1.

Which lead me to search out some more info on the 5/3/1 programme and what it is.

WHAT IT IS A popular strategy using weights much lighter than your max.

ORIGIN Unveiled in 2008 by powerlifter and strength coach Jim Wendler.

DO IT Choose four barbell lifts you want to improve, such as the overhead press, deadlifts, bench press, and squat. Estimate the most you can lift on each and then take 90% of those numbers. You’ll base your workouts on those new values. Each week, you’ll do three sets using percentages of those values. The first week, you’ll do 65%, 75%, and 85% for five reps each. The second week goes 70%, 80%, and 90% for three reps. The third week is done with 75%, 85%, and 95% for five, three, and one rep, respectively. On the third set each week, you can do more than the prescribed five, three, or one rep. Push yourself to do as many as you can. Reduce your loads on the fourth week so the workouts won’t be taxing. Then increase the 90% max by five to 10 pounds for the next month.

THE GOOD Users can increase their max without training with max weight, which improves recovery and lessens the risk of injury and over-training.

CAUTION! You need to increase the loads you’re lifting gradually. Resist the urge to go heavier sooner than prescribed. If you can’t get more than the prescribed reps in any workout, you need to lighten the load.

That is what the 5/3/1 is in a nutshell, i also found this awesome website that is linked below where you can put in your current stats for your lifts and weight and it will automatically spit our your new 5/3/1 program for you. Check it out and give it a try!

http://www.strstd.com/

Arms Like Arnold

August 9th, 2013

Remember old school Arnold. Back when it was pronounced as “Ahhhhhhhhnold”. The dude was jacked, with massive arms. You want that right? Of course you do, everyone wants big guns. Your workout should make your muscles feel like they are ready to pop. After the workout it feels like torture trying to raise your arm to take a sip of that precious protein shake. Well, we’ve spared nothing to make sure this a brutal assault on your bi’s and tri’s.

Like a well-oiled machine, all units will be firing to complete this mission. You might want to toss your protein shake into a camelpak, because you won’t want to do any lifting after this is over. For those that are ready, let’s begin!

The program follows a structured approach. We attack the stronger lifts first, and finish off with exercises that are pure isolation. As your arms fatigue, you will be required to continue providing max effort. The exercises are going to work the biceps and triceps fully, and that means from every angle. This routine will require a solid recovery period. Do not perform this more than once per week. You are also advised to consume a bit more protein to facilitate recovery. A good start would be to consume some BCAA’s from the midpoint to the end of the workout. BCAA’s can help reduce muscle catabolism and help boost performance. AXCell provides a precise balance of BCAA’s to optimize their full potential.

The Workout

You are performing Giant Supersets, and I only capitalize those words, because I want to make sure you understand the extreme balls-to-the-wall bad@ss workout you are about to perform. So, here’s the rundown on how each pairing should be completed:

Perform the first exercise, followed by the second exercise, then reduce the weight by 25%, and rep to failure on both exercises. Reduce that weight by another 25%, and again rep to failure. Rest 2 minutes. The rep range listed is for choosing your starting weight.

Example: 135 pound barbell curls for 6 reps, followed by 275 pound close grip bench for 6 reps. Then, 105 pound barbell curls to failure, followed by 205 close grip bench to failure. Finish with 75 pound barbell curl to failure, and 155 pound close grip bench to failure. Rest 2 minutes.

Barbell Curls SS Close Grip Bench Press

1 Giant Drop Set
6-8 Reps
2 Minute Rest
Reverse Grip Ez Bar Curls SS Skullcrushers

1 Giant Drop Set
8-10 Reps
2 Minute Rest
Dumbbell Hammer Curls SS Dumbbell Overhead Triceps Extensions

1 Giant Drop Set
10-12 Reps
2 Minute Rest
Dumbbell Concentration Curls SS Cable Triceps Pushdowns

1 Giant Drop Set
15 Reps
Head home and recover
The rep scheme is strategic. Yes, your arms will want to explode, and on paper it just seems the numbers go from one range to the next. However, as your muscles fatigue, the weight will feel heavier and heavier. This approach allows you to utilize lighter weights, rather than deciding to continue to go lighter and do less reps. We are also going to be fatiguing all of the muscle fibers with this approach. That will stimulate growth, along with a shock of the muscles. Be prepared to be sore for a few days.