When gripping the bar for any back movement wrap your thumb over the bar, rather than around it. This will allow you to concentrate more pressure on your lats by pulling less with you arms. I recommend using a pair of lifting straps during back exercises. *This does not apply to deadlifts.
When performing any curling movement, allow the weight to hang on the outside part of your hand. This will put more pressure on your bicep, and allow you to focus on your peak.
| Exercise | |
|---|---|
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4 sets, 2 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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3 sets, 10 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared t... more
During barbell exercises, arch your back and pull your elbows slightly forward to take pressure off your shoulder joints. *Range of Motion: Stop the bar about 1/2 inch from your chest and press up to about 1/2 inch before you lock your elbows. DO NOT bounce the bar or fully lock your elbows, this will keep pressure on your chest the entire time.
When performing reverse cable push-downs finish the movement with you wrist fully turned over. This will allow for a complete extension and squeeze of the outer tricep head.
| Exercise | |
|---|---|
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5 sets, 6 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared t... more
When performing shrugs pull your chin down so that it touches your chest. This will allow for a better range of motion for your traps, effectively working the entire muscle group.
Try alternating different foot positions...toes in, toes straight, toes out. This will allow you to hit different areas of your calves.
| Exercise | |
|---|---|
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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4 sets, 12 reps, 01:00 rest
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4 sets, 12 reps, 01:00 rest
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4 sets, 10 reps, 01:00 rest
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This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared t... more
When performing quad extensions, pull your toes back toward yourself rather than allowing them to hang loose. This will activate more quad muscles and give you a deeper burn.
When performing stiff-leg deadlifts, bend your knees slightly to take the pressure off your joints and focus the stretch on your hamstrings. DO NOT fully lock your knees during this exercise.
| Exercise | |
|---|---|
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5 sets, 2 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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2 sets, 50 reps, 01:00 rest
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4 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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3 sets, 8 reps, 01:00 rest
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This training guide is as real as it gets and is an unedited copy of the regimen I followed for all of my Olympia wins as well as the food I actually ate. I'll give you a detailed look, set by set, into my assault on the weight room. I was willing to enter a hell that no other bodybuilder dared t... more
