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I just wanted to personally wish you a very happy Christmas and wish you all the best for this holiday season. I've given a lot this year, tons of free information and training advice and not once asked for anything in return. I now want to finish it off with one last treat for 2009! I'm giving you an exclusive sneak peak into one of the workouts from my new book 'Permanent Muscle'. Words can't explain how pumped I am to be able to say that the book is now finished and I will be releasing ONLY to this sites subscribers very early next year! Below is a chest and biceps workout from the books 7 month custom workout program and by simply trying it out, you will see for yourself how fast your muscle can truly grow! PS - You can click any of the exercises to see a visual demonstration as I have attached some images from the books 'Complete Exercise Database' for your own reference. Enjoy the workout below and know that this is the type of training I'll be giving you unlimited access to at the start of next year. Have an awesome Christmas & new year period, take some time off to relax and remember to swallow while stuffing down all that Christmas turkey! haha Reuben Bajada
Personal Trainer AIF/CPT
Strength & Conditioning Specialist
Copyright © 2009 BuildingMuscleWorldwide.com < LOAD> The load column can also be called the weight or resistance used. Several terms are included and their descriptions are as follows; BODYWEIGHT This means that no external resistance is needed. Only your bodyweight should be used for this exercise. Some examples of exercises using bodyweight would be push ups, dips, calf raises and a variety of core exercises. 1RM This stands for ‘1 repetition maximum’. 1RM is the heaviest possible weight you can support for one full repetition. You should have developed an advanced understanding of your limits over the last 3 weeks of the ESP program so you can judge your 1RM on all exercises from there. If you still have doubts on some exercises simply take 1-2 sessions during the week to hit the gym with a notepad, pen and stacks of energy so you can perform each exercise to its limit with the support of a spotter. Yes it may be time consuming but once it’s completed you won’t need to worry about what load to use ever again. Set percentages of your 1RM are stated throughout the entire program, common load totals and how to calculate them off your 1RM are as follows; | LOAD | CALCULATION | | 30% - 1RM | 1RM x 0.30 | | 40% - 1RM | 1RM x 0.40 | | 50% - 1RM | 1RM x 0.50 | | 60% - 1RM | 1RM x 0.60 | | 70% - 1RM | 1RM x 0.70 | | 80% - 1RM | 1RM x 0.80 |
< TEMPO > Describes the SPEED at which each repetition or exercise is to be done. Unlike many popular sources that break a rep into 3 parts, a full repetition actually has 4 phases. | PHASE 1 | RAISE OR LOWER THE LOAD | | PHASE 2 | PEAK OR HEIGHT OF THE REPETITION | | PHASE 3 | RAISE OR LOWER THE LOAD | | PHASE 4 | STARTING POSITION |
With this understood each rep’s tempo should be measured in approximate seconds. Example: 1-0-1-0 | PHASE 1 | RAISE OR LOWER THE LOAD FOR 1 SECOND | | PHASE 2 | HOLD LOAD AT PEAK OF REPETITION FOR 0 SECONDS | | PHASE 3 | RAISE OR LOWER THE LOAD FOR 1 SECOND | | PHASE 4 | HOLD THE LOAD AT STARTING POSITION FOR 0 SECONDS | Any further questions, just ask below and I'll get right back to you.
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