Posts Tagged ‘twice’

The New Way To Train Upper Body Twice A Week

Training your upper body twice a week is a surefire way to build size and strength, but you don’t want to lift as heavy as your first day. Grow more with these push-pull trisets!

At least one day each week, I think it’s necessary to train with gut-busting, balls-to-the-wall intensity. But even the most experienced lifters have trouble programming meaningful secondary days, especially for the upper body. You can’t go HAM all the time and continue to make progress and stay healthy. If you could, we’d all be Ronnie Coleman by now—you know, before the surgeries.

However, even if you train yourself to absolute fatigue on your primary upper-body days, you can still complete a huge amount of additional work in a pain-free manner during the week with trisets and giant sets. You can plug them into a full-body program, an upper/lower split, or a more regional body-part split. And no, you won’t have to hog five pieces of equipment and make gym enemies every time you train.

This type of training will provide the ying to your primary-training-day yang when used properly, but it’s no walk in the park. In fact, this is maybe the toughest secondary upper-body training day that I’ve ever written. Yeah, you’ll have your heart rate maxed out and you’ll be sweating bullets, and you’ll do it while pushing decent weight and strategically crushing yourself in a controlled manner.

Welcome to the new way of training upper body twice a week.

Your Second Upper-Body Training Day

Program this complete training day into your routine late in the week, after all your primary training days have been completed. This routine works as a great way to conclude your training week, since a day of rest will be absolutely necessary before you can hit any aspect of your upper body again with any meaningful intensity.

Before you jump in, ensure that you complete a pretty thorough upper-body warm-up; don’t just jump right into the fire. When in doubt, try my 3-minute banded shoulder warm-up giant set to grease up your shoulders, activate the all-important intrinsic muscles of the shoulder complex, and prepare for battle.

Banded Shoulder Warm Up Giant Set
Watch the video – 1:02

John Rusin’s Shoulder Warm-up />
Triset

Band shoulder dislocate

3 sets of 10 reps

Band shoulder dislocate Band shoulder dislocate

Band face pull

3 sets of 10 reps

Band face pull Band face pull

Band Pull-Apart

3 sets of 10 reps

Band Pull Apart Band Pull Apart

After the warm-up, go through these three trisets in order, using two ramp-up sets in each set of movements to get your stations set and your body ready to perform.

Don’t be a hero on these sets. Simply move the loads up over the course of the two warm-up sets, and land on your top-end weights for each movement by the time you get into your working sets. This ramp-up scheme adds a little more pain-free volume to this training day, which is a bonus.

Now, if this day doesn’t leave you blasted, you’re not training with the right loads or intensities. Get aggressive with the loads, hit all your reps, and keep the pace of the workout moving. This session can be completed in less than 60 minutes and should have your heart rate maxed out under heavy loads at least three separate times, probably sending you to the nearest garbage can.

Enjoy, and don’t say you weren’t warned.

The Ultimate Second Upper-Body Workout />
Triset
1

Hammer Strength single-arm high row

4 sets of 10 reps, rest 15 sec.

Leverage High Row Leverage High Row

Hammer Strength banded flat chest press

4 sets of 10 reps, rest 15 sec.

Bench Press - With Bands Bench Press - With Bands

Dumbbell Side Lateral Raise

4 sets of 15 reps, rest 90 sec.

Side Lateral Raise Side Lateral Raise

Triset
2

Single-Arm Dumbbell Row

3 sets of 10 reps, rest 15 sec.

One-Arm Dumbbell Row One-Arm Dumbbell Row

Slight-Decline Dumbbell Bench Press

3 sets of 8 reps, rest 15 sec.

Decline Dumbbell Bench Press Decline Dumbbell Bench Press

Prone-incline dumbbell rear-delt raise

3 sets of 20 reps, rest 120 sec.

Reverse Flyes Reverse Flyes

Why machines?

I wouldn’t have you replace your major free-weight movements on your primary pushing day with machines, but on a second day, they definitely have their uses. First and foremost, they are far less stressful on the joints, particularly with these set and rep schemes.

The Hammer Strength machines offer a few key advantages over dumbbells and barbells in this routine, especially for continuing to “warm up” the tissues being targeted in training after the general dynamic warm-up. Locking into a range and movement plane also allows you to place more emphasis on the muscles themselves instead of controlling the movement pattern.

Finally, by controlling the movement to a greater degree in a locked-in range, you can implement novel training tools like bands and loaded stretches to emphasize driving blood into the muscles, lubricating joints, and increasing the overall readiness for your body to perform.

Don’t think that you are just limited to plate-loaded machines for this, though. Any machine will work, including the pin-loaded machines that are starting to take over the commercial-gym industry. Just make sure that you choose two machines located close together, so you can jump on and off.

As a rule, pick the same type of machine for each movement, as these machines are grouped together a majority of the time in the big boxes.

Hammer Pull-Push + Shoulders Giant Set
Watch the video – 1:42

Here are some notes to get the most out of each movement:

Hammer Strength single-arm high row

Emphasize a full range of motion, getting a stretch at the top of each rep and making sure to flex your lats and scapular retractors hard in the contracted position of every rep.

As you will quickly find out, doing these in single-arm fashion will challenge your back not only from moving the weights, but holding that loaded, stretched position. This expedites the pump effect, which makes this variation perfect for first in our training day.

Hammer Strength single-arm high row

Hammer Strength banded flat chest press

To create a little more tension in this movement, throw a light resistance band on each side of the machine. This will create a better contraction and make up for some of the loss of tension that comes with a machine press.

Contract for a half of a second at the top of every rep, and limit the range of motion at the bottom of this movement. Really work the top half, because you want to keep as much tension on the pecs as possible. Also, the bottom half and semi-stretched position is notoriously brutal on the shoulders.

Dumbbell lateral raise

Hit 15 full-range-of-motion reps with a slow and deliberate tempo in the lateral raises. Your shoulders should already be on fire from the previous two exercises, and your heart rate should be getting up there, as well. Concentrate on perfect execution on these shoulder movements, as even more experienced lifters tend to get sloppy under serious muscular and metabolic fatigue.

After your last set, take a few minutes and let yourself recover a bit, because the next triset is going to be a blood bath. Here are some notes to get the most out of those movements.

Pull-Push-Shoulder Giant Set
Watch the video – 1:52

Single-arm dumbbell row

Load this up as heavy as possible while still maintaining good rhythm. Complete 10 full-range reps, emphasizing the stretch at the bottom and letting your shoulder blade protract and rotate around your ribcage into a nice squeeze at the top of each rep. To place a greater amount of focus on the lats and back, strap up for this movement.

Slight-decline dumbbell press

Use the same dumbbells you used for rows. You can create a slight decline by placing a single 45-pound plate under the foot of the bench, or use one notch up on an adjustable flat bench (as featured in the video above). The movement is nothing fancy here, just 8 perfect reps with a squeeze at the top of each rep.

This angle should feel great on your shoulders, but as you move through the sets, your limiting factor will be neural fatigue from the rows and the growing metabolic fatigue from the cumulative training.

Prone-incline dumbbell rear-delt raise

Use the same adjustable bench that you’ve been using for the rows and presses, set at a higher incline. Lock your core and hips, and move the dumbbells through a full range of motion for 20 reps. If you can’t quite get there, finish the set off with a few partials. This will be torturous.

Prone-incline dumbbell rear-delt raise

I had my heart rate around 195 beats per minute on the set above, so monitor your recovery, and work hard to bring that heart rate down between sets. If you have to extend your rest period a bit due to fatigue, that’s fine. Remember, your goal is to go heavy and get all the reps, so modify accordingly.

You’ll Be Seeing Stars

Voila! In less than an hour, you’ve got a convenient and effective secondary upper-body training day that will hit your muscles hard, have you huffing and puffing, and give you a pain-free way to keep moving toward your muscle and strength gains.


Bodybuilding.com Articles

Build Monster Wheels: Train Legs Twice Per Week!

Want to know the secret of a better leg workout? Break it into two! By crushing quads and hamstrings separately, you'll be able to build a massive set of monster wheels.
Bodybuilding.com Articles

Train Twice Per Day ?? Bodybuilding Routine Advice

Formore MUSCLE BUILDING tips view our other videos or visit our website www.2buildmusclefast.com SEE OUR RECOMMENDED SUPPLEMENTS VISIT http WE ARE NATURAL BODYBUILDERS AND DO NOT USE STEROIDS OR PRO HORMONES. OUR SUPPLEMENTS WE APPROVE OF ARE CREATINE WHEY PROTEIN & CAFFEINE JACK3D 1MR AND PRESURGE THESE ARE PRODUCTS WE RECOMMEND FOR A FULL LIST OF OUR RECOMMENDED SUPPLEMENTS VISIT OUR WEBSITE AND GO TO THE RECOMMENDED MUSCLE BUILDING SUPPLEMENTS TAB. BE SURE TO CHECK OUT OUR SUPPLEMENT REVIEW VIDEOS WE recently experimented WITH YOK3D PINK MAGIC BUT WE WILL BE DISCONTINUING USE OF THESE PRODUCTS DUE TO LACK OF RESULTS. We believe a majority of supplements being marketed to those looking to build muscle are bogus such as Glutamine BCAA (branch chain amino acids) waxy maize nitric oxide supplements. We believe they are all a waste of money. To build muscle concentrate on your muscle building routine your nutrition and get plenty of rest between your workouts and you will get the head turning results you are seeking!! EXTRA TAGS BODYBUILDING BODYBUILDER NATURAL grow muscles BUILD MUSCLE FAST GAIN LEAN MASS GET BIGGER twinmuscleworkout RECOVER

How possible can shingles occur twice in 3 months?

Question by kiki: How possible can shingles occur twice in 3 months?
I had shingles in August, now it occurs again. Any idea what’s wrong with it?

Best answer:

Answer by Mockles
Hi

Shingles is caused by the same nasty virus that causes chickenpox. However, it can lie dormant in the nerve root and become activated through stress. If not treated properly or if you are under a constant amount of stress or if you get recurring colds, it is likely to re-appear. As the herpes zoster virus (shingles) is the reactivation of a virus contracted previously (when you had chickenpox), you may find that it may appear several times. It is really important that you get it properly treated and that you convalesce until it is gone.

Know better? Leave your own answer in the comments!

TMW: Can I Lift Twice A Day

BUY TMINMUSCLEWORKOUT (TMW) BODYBUILDING GYM SHIRTS US Customers SHOP HERE: twinmuscleworkout.spreadshirt.com IF YOU DON’T LEAVE IN US SHOP HERE: twinmuscleuk.spreadshirt.net LINKS TO HODGETWINS CHANNEL SHOP US Customers SHOP HERE: hodgetwins.spreadshirt.com NON US Customers SHOP HERE: hodgetwinsuk.spreadshirt.net SINCE YOU ALL ALWAYS ASK SEE OUR RECOMMENDED SUPPLEMENTS: www.2buildmusclefast.com SUBSCRIBE TO ALL OUR CHANNELS INTERMITTENT FASTING CHANNEL www.youtube.com MAIN CHANNEL www.youtube.com NATURAL BODYBUILDING AND FITNESS CHANNEL www.youtube.com RELATIONSHIP ADVICE CHANNEL www.youtube.com LIKE US ON FACEBOOK www.facebook.com
Video Rating: 4 / 5

bodybuilding question, Please help .Should i train each bodypart once or twice a week?

Question by Jim: bodybuilding question, Please help .Should i train each bodypart once or twice a week?
Should i train each bodypart once or twice a week

Im an ectomorph, and have no limit on training time.

I have just put together 2 workout routines, one in which i work every bodypart once a week, and another in which each bodypart is worked twice a week. Should i train each bodypart once or twice a week? Thank you
I want to gain size and mass, get as big as i possibly can

Best answer:

Answer by hmm…well..let me think….
The main factor is rest. If you can rest a muscle group sufficiently you can train twice a week. It is during the rest after training that causes muscle growth. If you want to train twice a week, maybe pick two weaker bodyparts and train just those twice a week for a month and see how your body responds. Each person is different and it will take personal experience to know what works best for you.

For ex. if your back and quads were weak points, train as follows:

M-Back and Biceps
T- Chest and Triceps
W-Legs
Th-off
F-Back and shoulders/traps
Sat-Quads
Su-Off

Know better? Leave your own answer in the comments!

Q&A: I can only go to the gym twice a week, how should i work my routine? (for bodybuilding)?

Question by : I can only go to the gym twice a week, how should i work my routine? (for bodybuilding)?
I also have dumbbells and a barbell at home?

Thanks in advance! :D

Best answer:

Answer by Greg Largent
ok how bout this. try doing a full body workout routine each of the two days at the gym. make sure they are very high intesity days. do cardio only 2 days a week when your bulking up and do cardio 5 days a week when your cutting up. try to keep your workouts under 45 minutes. also go on google and type in “how to get buff” and you will find great diet bodybuilding plans that work, trust me. make sure you drink at least 8 cups of water a day, get at least 1 gram of protein per pound of bodyweight, and get at least 8 hours of sleep a night. because remember, muscles grow when they are resting not when their working. also, another thing alot of bodybuilding people say to keep your workout reps like 4 to 7 or something, dont do that! it has been scientifically proven to make your muscles even bigger when you do high reps with light weight and high intesnity! so good luck man! =)

Add your own answer in the comments!

TopCashback Love