Simply big and strong

Below is a simple (don’t mistake simple for ineffective) routine for getting big and strong.

Lifts will cover all the main muscle groups of the body allowing for a full,developed figure.

Movements;

Squat

Bench press

Barbell row

Armpit Row (pull dumbbells as high into your armpit as possible)

Over head dumbbell triceps extension

Barbell bicep curl

Situp

Workout;

Superset – Squat and Bench press.

Superset – Barbell row and situp.

Superset – Armpit row, overhead dumbbell extension and barbell bicep curl.

Select a weight that is your 5 rep max for each of the movements and move between the two movements until you have completed 15 – 20 reps of each in total. Push hard each time you attend the bar, rest only as long as needed to allow you to lift, even if it is only one rep at a time. This is important. The build up of fatigue  (structural – remember the rope?)and waste products is vital to the growth process. This should take no longer than 30 minutes if you are pushing hard enough.

If you cant use two barbells at once then use your common sense and dumbbells, cables or machines in place or even body weight exercises. So long as the four points discussed here are being adhered to you will grow.

For week 2 use your 8-10 rep max and aim for a total of  20-25 reps and in week three use your 10-12 rep max and aim for a total of 25-30 reps. Keep records if you need to.

Repeat this cycle twice at most before you take a week off. Muscles will adapt, scar and stiffen and results will be hard to come by. Get a massage.

If you are a rank beginner the total reps may be too much for you to start with, reduce them to 10-2o reps in total for all rep ranges. Also you may want to start week one as your 10-12 rep max, week 2 as your 8-10 rep max and the final week as your 5 rep max.

If you tire of these movements and need a change then see the routine;

Simply big and strong with variety

Epsom Personal Trainer

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