Use Cleans to build muscle!!

Following on from my last post reference powerlifting I want to go into detail how I've started using more powerlifting techniques in my programme, more so cleans. 

Now this is a exercise which I think is often over looked in the bodybuilding world as one of the mass builders along with the more common squat, bench and deadlift combination. The clean uses many muscle groups, as in its basic form it's a deadlift into a upright row, lastly pushing your elbow through ending in the rack position. Hamstrings and lower back dominate, moving into upper back, along with traps, whilst your core is essential to keep you stable at all times.  This is why I love to start my routine with heavy deadlifts, into heavy cleans. 

This is an explosive movement, so make it explosive!! 

- Recruit your legs as the power house muscle at the beginning of the movement.

- Much like a deadlift keep the bar in a straight line all the way through the movement.

- Get under the bar. Once the movement has been shifted from legs and more so to the upper back concentrate on getting under the bar. 

- Push your elbows through and high.  

- Lower the weight under full control. 

I like to do heavy cleans, really to focus on my speed, explosiveness, power and strength. I like 6x6 getting heavier each set. The the 100 rep challenge right at the end of my workout, with half my bodyweight on the bar, hitting the 100 reps in shortest time possible. If done correctly you will finish the workout on the floor in a puddle of your own sweat. Ensure that the form of the exercise however is never comprised. 

So there you have the one exercise you need to use in your programme. There are many different variations, so keep mixing it up. Learn the basics, gradually increase weight and this will be an exercise you keep in your programme. 

Power-bodybuilding, Mike O'Hearn

Bring powerlifting into your programme!! 

Firstly I apologise for not posting a blog recently. Work has been manic and I haven't been able to train a great deal, let alone blog about my training.

Many of you will know I've recently being using a lot of Mike O'Hearns training methods, especially the use of the blunt trauma training at the beginning of the workout. This basically being very little use of warm up sets making sure not to hit fatigue early, followed by few reps as you move up in a pyramid fashion hitting your heaviest weight for the most about if reps. He is however a big supporter and in some ways founder of power-bodybuilding. After watching some of his videos I really have implemented this into my routine, bringing down my volume and focusing more on one heavy movement at the beginning followed by accessory work to just finish off the muscle group. Trust me this really works as your second and third exercises fill so light after hitting it so heavy prior. I like to put in drop sets on the first exercise following my heaviest set, really focusing on time under tension, flushing blood into the muscle. This type of training also ensures you hit the target area hard and get out, as oppose to spending hours in the gym, not getting anywhere like many of us do. He is an example of my Chest, Back and Legs routine.

Chest

1) Bench Press, 4 warm up sets up to working weight, no more than 4 reps. 

7x4 working sets, triple Dropset on the last set. 

2) Heavy Incline Flies 5x10 super set, weighted dips 5x8.

3) Single Incline Press 4x12

Back

1) Deadlift, warm up to working weight. Same principle as bench.

8x3 working sets. Than 8 reps at 80%, 10 at 70% and 15 at 60%.

2) Heavy Barbell Row 5x8

3) Lat Pull down 5x10 Super set with close grip pull downs. 

Legs

1) Back Squat, same principle.

10x4 working sets. Body weight on bar, hit 100 reps.

2) Weighted Lunges, 5x8

3) Leg Extensions, 4 sets of upsets, hitting 15 reps at each weight. 4 increments in total.

And there you have it, three workouts that will leave you in pieces using the power-bodybuilding principle. Certainly give them a try and see what you think. 

Jack

New Gym and Amino Energy!!

I know it's been a while but Happy New Year to everyone, I hope you're already into conquering your goals of 2016. 

I've been really busy myself with work over the Christmas period but managed to get home for a few days to see the family and of course try out a new gym. Where my parents live as oppose to London gyms are few and far between but through word of mouth I managed to get a week pass at 'Elite Physique Training Gym' (www.elitephysiquetraining.co.uk) in Sandy just off the A1.

The gym has only just recently opened back in October but has really got a lot to offer. It's in a small warehouse offering you a weights area, cardio suite and a room for classes. Dumbbells range from 1-50kg, all three types of bench presses, 2 smith machines, a squat rack and some machines I've never used before. One of these being the C press, which hit my shoulders at a totally different angle to the normal, straight, vertical pressing I'm used to. The gym has recently brought heavy duty bands which I knew I must give a go. Joe Donelley is a new advocate of these and boy do they work. The contraction is just insane!! High face pulls, rows, push downs, bicep curls and flies can all incorporate these. The muscle is under constant tension along with more resistance being exerted when you are at the strongest phase of the movement, thus making any movement much more difficult. I had some great workouts in this gym so if your in the area be sure to check it out. They're offering all types of memberships, including a day pass which is always helpful, along with Personal Training.

Lastly a quick shout out to Optimum Nutrition once more!! I can not get enough of amino energy. No matter how I feel, whenever I take this I get a good workout in. No matter the body part I don't fatigue and always seem to be focused throughout and get the job done. Plus the fruit fusion flavour is to die for. Check it out!!!! 

Have a great week of training, really try out some heavy duty resistance bands into your training.

Jack