Bodybuilding In September
Here we are in September, the Mr. O is around the corner and do we really wonder who is going to win? Bodybuilding has come so far but we still have a long way to go. Team IB Liftin wants to rally the fans, weekend warriors, the hardcore gym rats, and all who are interested in the iron game to do what we can to improve the sport of bodybuilding. We need to start from the ground up. The sport seems to be split between the natural athlete, the supplemented athlete, and the everyday person just trying to improve. Team Ib Liftin says we are all on the same team. We all must eat right, train with intensity, and have the discipline to keep coming back to the gym.
Whether you are a power lifter doing sets of three’s or a bodybuilder doing sets of fifteen we should pull for each other and help each other reach our own potential. Lets stop trying to beat each other and start trying to improve our own game.
This article is going to outline a sample program to help “all” improve their size, shape, and conditioning. This program is divided up into five weight workouts per week.
- Monday is quads & hams
- Tuesday is chest & abs
- Wednesday is arms & calves
- Thursday is back
- Friday is shoulders & traps
The barbell will become your best friend. The concept for this program is power movements with the barbell first; every supporting exercise is only to make the first power movement stronger.
Day One: LEGS
We start with the big daddy of them all SQUATS!
The first exercise each day will be your one power movement. You will do 5 sets and the reps for your first exercise will be 15, 12, 8, 6, and 3.
“When we squat we squat to the BUCKET.” Start with a weight you can handle for 15 reps then on each consecutive set go up ten pounds. The key to this entire program is this; if you can handle 80% of your reps without a spot then you go up 5 pounds the next workout. If you go up in one set you go up in all sets.
Our next exercise is:
Barbell Lunges. Do 4 sets of 8 reps. If you can do more than 8 reps the weight is too light. You will do 4 sets of 8 reps with the same weight. If you do 80% of all reps and sets without a spot then go up 5lbs next week.
Now on to Hamstrings, first exercise is:
Stiff Leg Dead Lifts. Same program as squats, 5 sets, 15 reps, 12, 8, 6, and 3 going up ten pounds on each set.
Next we will do:
Lying Leg curls 4 sets of eight reps. Same rule applies if you can do more than 8 reps go up in weight. If you do 80% of all your sets and reps then go up 5lbs next work out.
Now our last exercise is:
Leg Extensions. We save this for last because we really want to fill the legs with as much blood, oxygen, and nutrients as possible. Do 3 sets with 15 reps, on your 4th and final set do a triple drop set, going to failure on each drop set. As soon as you are done stand up and flex your quads for 60 seconds take 120 seconds rest in between each flexing set. Do 3 flexing sets total.
Along with this your nutrition is 75% of your entire program. So get some help and eat to win.
You are a champ, why you say, because you are a doer not a couch potato. Be the best you can be, always get better, always do more reps or more weight, never stay in the same place. In this life we either get better or worse, you will never stay the same.
We want to unite all people interested in improving their physique. TeamDixon will be writing articles that will help you on your way to your dream physique. Our next article will cover chest and abs. Any questions or comments please feel free to e-mail us anytime; if we can help we would love to. As always have a great day and an even better workout.