Sunday August 7th, 2011 - HAMSTRINGS/ BICEPS
There was an article in Muscular Development a couple months ago that talked about how to "blow up" a certain body party that you tend to struggle with.
Basically the article focused a lot on recovery time. Saying that it takes up to four days for a muscle group to heal back at 100% (25% a day) from failure. So the idea mentioned in the article was to give only one days rest before training the troubled body party again and force it to grow faster.
Since I have little chicken legs I thought I would try this out on my hamstrings. I worked them pretty good on Friday so I took Saturday off and went into the on Sunday morning to train them again while they were at 50% recovery.
Now I HAVE to warn you; this method of training is NOT recommended for beginners as performing these exercises with poor form or without the proper ROM could lead to injury.
PS if you had to ask yourself;
"what the fuji films is ROM?!"
That's a pretty good indication that you're not ready to use this method of training... Oh! And it stands go "Range of Motion".
PREWORKOUT MEAL
3 Whole Eggs
Ham (2 slices)
PB w/ whole wheat toast
Green Tea
HAMSTRINGS
Hack Squat w/ Toes Pointed Completely Outward (so that your feet make a straight line) -3 Sets
180lbs x 10/ 180lbs x 10/ 180lbs x 10/
Laying Leg Curls - 4 Sets
90 lbs x 10/ 110lbs x 10/ 130lbs x 8/ 150lbs x 4
Negative Seated Leg Curls - 4 Sets
135lbs x 10/ 165lbs x 8/ 180lbs x Repout
BICEPS
Standing Bicep Curl - 1 Set (warm up)
25lbs x 15
Barbell Curl - 4 Sets
95lbs x Repout/ 95lbs x Repout/ 95lbs x Repout
Machine Preacher Curl - 4 Sets
70lbs x 10/ 115lbs x 6/ 90lbs x 8/ 90lbs x 8
Straight Bar Cable Curl - 4 sets
110lbs x 10/ 110lbs x 10/ 130lbs x 6/ 130lbs x repout
Seated Incline Dumbbell Curls - 4 Sets
25lbs x 10/ 25lbs x 10/ 25lbs x 8/ 25lbs x 6
CARDIO
20 minutes on Stairmaster
Level: 10
POST WORKOUT MEAL
Protein Shake:
1 % Milk, 2 scoops Isoflex Whey Protein, banana, 10g glutamine
Now I'm off to play two baseball games!!
So in the words of my good friend IFBB Pro Ben Pakulski;
"the more you know, the more your grow"
