MTI Biotech

Training Program

Blog Article ImagePeople are always asking me, "What workouts do you do?”  That question is always hard to answer, because my workouts are always evolving and changing depending on where I am at in contest prep or my off-season.  One thing I can say is that no matter what workout I am doing it is always "temp" oriented, with a 3-5 second eccentric movement designed to keep as much stress on the muscle as possible at all times.  This way there is never a time during a lift where the muscle is relaxed. 

The eccentric movement is basically the part of the movement where you are not contracting the muscle.  For example when you bench press the eccentric movement is on the down portion of the lift.  So I make sure that it takes me 3-5 seconds to bring the bar down to my chest that way the muscle fibers are fully engaged. 

I started this type of training roughly 3 years ago, after roughly 15 years of training "old school".  In the last 3 years I have turned Pro, won a Pro show and placed 5th twice in the NGA Natural Universe.  Based on my results this has worked for me.

The following is an entire week’s worth of training that I am currently doing. I will stay on this program for 4-5 weeks before I change it up.  On a side note, I am never in the gym for more than 52 minutes!  The workouts below I get done in that time or less.  Everything I do is based on continuous movements as well, so most of my workouts flow from one exercise to another, going through 2 body parts at a time and 3-4 different exercises which consists of 1 set.  Remember to use the eccentric movement with every lift.  Hopefully this will give you an idea of what my training is like at 43 years old.  With programs like this I continue to get stronger and bigger everyday.  One of the biggest components to that is HMB; it is a crucial supplement that you must have when you are taking your training to these levels.

Monday:   no rest in between first 4 exercises

·       Lying leg curl (toes plantar flex)           3-5 reps   
·       Straight leg deadlift                              3-5 reps
·       Lying leg curl (toes dorsi flex)              8-10 reps
·       Seated good mornings                        10-12 reps

rest 2 minutes and then repeat 4 more times for total of 5 sets

·       Seated leg curl                            8/8/8    this means triple drop, do 8 reps, drop weight then 8 more reps, drop weight then 8 more reps

rest 90 seconds and repeat 2 more times for total of 3 sets.

Tuesday:   No rest in between first 4 exercises

·       Tricep extensions (straight bar to chin)       3-5 reps
·       Bench press flat bench                               3-5 reps
·       French press standing EZ bar                    8-10 reps
·       Dumbbell press (bench at a 30 degree incline)      10-12 reps

rest 2 minutes and repeat 4 more times for a total of 5 sets

·       Press downs (standing with rope)               8/8/8
·       Dumbbell flyes (30 degree Incline)              8/8/8

rest 90 seconds and repeat 2 more times for total of 3 sets

Wednesday:   No rest in between first 4 exercises

·       Standing calf raise (toes in)                      3-5 reps
·       Calf extension leg press (toes neutral)     3-5 reps
·       Standing calf raise (toes out)                    8-10 reps
·       Seated calf raise (toes neutral)                10-12 reps

rest 2 minutes and repeat 4 more times for a total of 5 sets

·       Seated calf raise toes out                     8/8/8

rest 90 seconds and repeat 2 more times for total of 3 sets

Thursday:  No rest in between first 4 exercises

·       Standing curls (neutral grip bar)                  3-5 reps
·       Seated rows (neutral grip narrow)               3-5 reps
·       45 degree incline curls                                8-10 reps
·       Lat pull down (Pronate Medium Grip)         10-12 reps

rest 2 minutes and repeat 4 more times for total of 5 sets

·       Preacher curls (reverse grip)                           8/8/8
·       Pullovers (15 degree decline)                          8/8/8

rest 90 seconds and repeat 2 more times for total of 3  sets

Friday:  No rest in between first 4 exercises

·       Quad squats  (heels are elevated 4-5 inches)    3-5 reps
·       Leg press (feet low)                                            3-5 reps
·       Seated leg extensions                                        8-10 reps
·       Squats                                                                10-12 reps

Rest 2 minutes and repeat 4 more times for total of 5 sets

·       Dumbbell Lunges (alternate legs)                                8/8/8

rest 90 seconds and repeat 2 more times for total of 3 drop sets

Saturday:  No rest in between first 4 exercises

·       Barbell shrugs                                              3-5 reps
·       Standing dumbbell lateral raise                    3-5 reps
·       Face pull with rope                                       8-10 reps
·       Lateral raise (face down 45 degree incline) 10-12 reps

rest 2 minutes and repeat 4 more times for total of 5 sets

·       Bent over dumbbell lateral raise                      8/8/8
·       Standing shoulder press (neutral grip)            8/8/8

rest 90 seconds and repeat 2 more times for total of 3 sets


Posted on January 21, 2013


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