SteelM
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Getting Ripped vs. Putting on Mass
The goal of any budding bodybuilder is, “I want to get huge and
ripped.” So many would-be bodybuilders try to achieve both at
the same time with tons of aerobics and tons of lifting. The
bodybuilder ends up over-trained and burnt out. First things
first, train for mass then train for definition. The way you build a
brick house is one brick at a time. So build for mass first, then
cut your carbs and fats and perform some aerobic activity three
times a week to get the definition later.
When training for mass, watch you aerobic activity. Try to
keep the activity to low impact and low exertion - a little bike
riding or some walking. If you do too much aerobic activity you
hurt your chances to put on mass. Don’t divide your body’s
resources between mass training and high impact aerobics.
Biceps
Primary: No substitute for the barbell curl with an EZ curl bar.
Any dumbbell curl.
Secondary: Any exercise involving a rowing motion for the
back. Bent over rows, etc.
Exercise Spotlight: The EZ Barbell Curl
The Intro: The barbell curl with the EZ curl bar is by far the
greatest mass builder for the biceps when performed correctly.
A secondary stress is put upon the traps.
Finer Points: Grab the bar with a load that you can do for 6-8
reps and hold across your upper legs while standing. Keep your
back straight, explode upwards until the bar comes all the way
close to your chin. Hold for a second or two feeling the pump
and let down the bar with control. Repeat.
No No's: Form, form, form. This exercise requires strict form.
If you can curl 90 pounds with good form, but then curl 100 pounds with bad form, you are really still just lifting 90 lbs. Also,
do not swing the bar up to get past a sticking point. If you do
that you will lose all benefit of the exercise. Watch your lift
speed, jolting the bar up very quickly and letting the bar fall back
with no real control lessens the shock to the muscle. This is
because momentum plays such a large part in the lift when done
quickly.
Advanced Techniques: Cheat! What the hell are you saying?
You just said not to cheat! When you get to 120 pounds-plus
loads you may start to plateau. One way to get past a plateau is
to use the cheating technique. When performed correctly, it
works. On your last reps of your last sets when the bar gets to
that 3/4 way up it hits that sticking point, then it is okay to arch
a little to get the bar past that point. This is an advanced
technique for the last reps not a correct way to do curls. Also try
supersetting with dumbbell curls.
Triceps
Primary: Narrow grip machine pressdown. Lying triceps
extension. French press. Narrow grip bench press.
Secondary: Any exercise for the shoulders or chest that
requires a press, e.g. Bench press, Military press, etc.
Exercise Spotlight: Lying Triceps Extension
The Intro: Performed with a barbell or EZ-curl bar. Puts stress
on the entire triceps head. Great mass builder.
Finer Points: When performing the exercise, all you need is the
bar, heavy plates, and a bench. While lying on a bench (with
your legs at the end where your head is normally for the bench
press), the barbell should be resting on your chest. Your head
should be at the very edge of the bench. Grasp the barbell at six
to ten inches apart. Push up and lower the barbell slightly past
your head by bending your elbows. Don't let the weight travel
far below your head - stop at a few inches past your head. Your
elbows should be pointed at the ceiling. Push the weight back up to the starting position with little movement at your elbows.
Repeat.
No No's: Don't let the weight drop quickly behind your head.
Have control through the whole movement. Also don't let the
weight go too far past your head, your elbows must point at the
ceiling.
Advanced Techniques: Try straight barbells and EZ curl bars
for different variations. Try different grip widths.
Trapezius
Primary: Upright row. Deadlift.
Secondary: Any exercise that pulls the shoulders downward
while standing upright. Ex.) Heavy barbell curl.
Exercise Spotlight: Deadlift
The Intro: Great heavy hitter for the whole body. It's often
called the upper body squat.
Finer Points: After thoroughly warming up, grab a barbell with
an adequate load with your hands placed with one palm away
from you and the other facing you. Bend your knees so they are
over the bar slightly. Keep your back straight. Start the lift by
driving your legs up. When you are standing fully erect, put
your chest out and shoulders back. Bring the weight down
slowly by bending your knees. Repeat.
No No's: For God's sake, don't start the movement by curving
your back or bending over the barbell! You will risk a big time
injury!
Advanced Techniques: Keeping the deadlift in your
bodybuilding repertoire will help your other back lifts like the
bent over row or the T-bar row.
Shoulders (incl. deltoids)
Primary: Dumbbell press. Military press. Behind the neck press.
Any machine presses for the shoulder, preferably Hammer
Strengthâ.
Secondary: Just about every exercise puts secondary stress on
the shoulders.
Exercise Spotlight: The Military Press
The Intro: Performed with a barbell and puts stress on the
whole shoulder girdle. A great strength and mass builder for the
shoulders.
Finer Points: This is definitely a heavy movement that requires
warm up and pyramiding of your loads. It's best to use a rack
that holds the weight at shoulder height. Once you've warmed
up and are ready for heavier loads, take the bar off the rack. I
find it’s best to keep my eyes on a spot on the wall above my
head and focus on it while lifting to help keep my balance. You
can give the barbell a little help by pushing with your legs on the
first rep to get it up. Then bring the weight back down and then
immediately push it back up. This helps you get into a rhythm.
This is definitely a rhythm movement. If you pause too long on
your shoulders on the downward movement with a heavy load it
will be almost impossible to get back up on later reps. Repeat.
No No's: Do not use your legs to help get the bar up on any
rep except the first. Also don't arch your back backwards. A
little arching, and I mean very little, is okay. If you arch too
much it takes the stress off your shoulders and starts moving
some of the stress to the upper chest. Not only is this no benefit
to the shoulders, it can be downright dangerous if you lose your
balance.
Advanced Techniques: With a lesser load try pushing the
weight up in front and bringing it down behind your neck. Push
it back up again bringing the bar to the starting position.
Alternating between a behind-the-neck-press and strict military
press can be beneficial.
Chest
Primary: All grips for bench press. Hammer machine bench
press. Dumbbell press. Dips.
Secondary: Military press.
Exercise Spotlight: Bench Press
The Intro: The bench press is the granddaddy of all
movements. Used by weightlifters all around the world to judge
strength, it's a cornerstone of any of the hardcore routines.
There's no substitute for the bench when hitting the upper body
for mass.
Finer Points: Pull the weight off the rack and hold it above
your chest with shoulder width grip. Take a deep breath and
lower the bar slowly with maximum control. After the bar
touches your chest, explode upwards (not too fast) while
exhaling. Repeat.
No No's: Don't bounce the bar off your chest, arch your back,
or lower the bar uncontrolled. Also on the last rep it's okay to
let a spotter help you get past a sticking point but don't use a
spotter on all reps, if you do that it means you just can't handle
that weight. Of course, if you’re stuck then a spotter can grab it.
Advanced Techniques: Vary your grip widths to hit different
areas of the chest. Pyramid your loads. Try supersetting with
dumbbell presses.
Abs
Guess what. Everyone in the world has the "AB six pack”. It's
just a matter of lowering your body fat so they can be seen. You
can do crunches 3 times a week (try to do between 100-200
reps, four sets of 25,etc.) and see results. Just watch your diet.
Try some weighted exercises
Back
Primary: T bar row. Dumbbell row. Lat pulldowns. Cable row.
Bent over row.
Secondary: Bench presses.
Exercise Spotlight: Bent Over Row
The Intro: Performed with a barbell and puts stress on the
whole back. A great strength and mass builder for the shoulders,
lats, and lower back.
Finer Points: This is definitely a heavy movement that requires
warm up and pyramiding of your loads. When performing the
exercise, the barbell should be resting on the floor before you
begin the movement. Try lifting in front on a mirror so you can
watch your technique so you don't get sloppy. Bend over and
put your hands on the bar at shoulder width or a little wider
than shoulder width. Bend your knees slightly. Keep your head
up and looking forward. Lift the barbell to a point right below
your chest and above your abs (the sternum area). Control the weight as it goes down, don't let it drop quickly or touch the
floor. Repeat.
No No's: Your body will not be parallel to the floor during this
movement., just very slightly upright. Don't round your back on
the downward movement of the weight nor use lower back to
jerk the weight upwards.
Advanced Techniques: When performing bent over rows,
make sure that you always wearing a weight belt. Chalk or wrist
wraps are helpful as well. When you get up to heavier loads, you
can use your back a little, and I mean a little, to get the weight
up.
Calf
Primary: Calf raise
Secondary: Squat. Leg press.
Free Weights vs. Machines
I cater to free weights but you should use a combination of both. – Pro
Bodybuilder Ed Corney
What!? I can have muscle gains and use machines? Yes.
Proponents of free weights state that you cannot get quality
muscle gains from anything other than free weights, which is
untrue. These are the same people doing cable rows, lat
pulldowns, etc. But I guess those are not machines, eh?
Your muscles react to intensity, which can come from many
different stimuli. Your muscle doesn’t care where the stimulus
comes from, it just reacts. Put stress on the muscle and it will
grow. I’m not to saying free weights are not the best way, just not the
only way.
Sets, Reps, Intervals
How many times have you seen people at the gym workout for
one set and then spend five minutes talking bulls--t with
someone else before lifting again? Serious lifters should be there
with a business-like attitude.
When trying to put on muscle mass it is very important how
much time is spent between sets with no more than two to three
minutes rest at most. Hardcore Natural Bodybuilding is about
sweating blood and pumping cold iron, not socializing.
For putting on mass, I suggest 4 sets of 6-8 reps.
Ø First Set: Warm Up. Light to Medium weight. If you
have already warmed up on another exercise, there is no
need to lift really light on subsequent warm ups for
other exercises.
Ø Second Set: Pyramid load (adding weight to first set
load) to get up to heavier weights
Ø Third and Fourth Sets: These two sets are the majority
of the work. These are your heaviest sets and will
stimulate the most growth. The goal is six to eight reps.
If you can achieve this, add weight to the sets until you
have to work up to six to eight reps again.
Intensity
Ques: What's the biggest mistake that beginners make?
Answer: Trying to do too much with so many sets. Three hours
is too long. After an hour you start tearing down the muscle.
Just be consistent and don't give up too soon. – Ed Corney.
Intensity is the cornerstone of Hardcore Natural Bodybuilding.
You must be focused and ready when you go to the gym. Lifting
heavy workout after workout is tiresome. So your mind
becomes the important deciding factor and will be the
difference between success and failure.
How Heavy is Heavy?
As a Hardcore Natural, you lift the heaviest weight you can
while still using good form. If you're benching 50 pounds more
than your usual bench while bouncing the bar off your chest and
arching your back, it's not going to help you achieve your goals.
Maybe you can impress someone who doesn't know anything
with your great feats of fake strength, but you’re only hurting
yourself. When you start cheating in your lifts, you're
incorporating other muscles instead of the ones intended.
The load on the bar must be heavy for you not your buddy.
As long as the last two sets are a struggle for six to eight reps
then that’s the goal. Often we compare ourselves to others,
especially on how much we can bench press. Your bench press
will get heavier but you must use good form on the loads you
can handle. We throw around how much we lift like it’s just a
number. You might think, “I can only bench 180 right now”. So
what? Think of it like this: imagine your friend was moving and
he asked you to pick up a box, a 180 lb. box. You would think,
“forget it”. It’s not just a number. Just realize where you are
now is not where you will be.
The goal of any budding bodybuilder is, “I want to get huge and
ripped.” So many would-be bodybuilders try to achieve both at
the same time with tons of aerobics and tons of lifting. The
bodybuilder ends up over-trained and burnt out. First things
first, train for mass then train for definition. The way you build a
brick house is one brick at a time. So build for mass first, then
cut your carbs and fats and perform some aerobic activity three
times a week to get the definition later.
When training for mass, watch you aerobic activity. Try to
keep the activity to low impact and low exertion - a little bike
riding or some walking. If you do too much aerobic activity you
hurt your chances to put on mass. Don’t divide your body’s
resources between mass training and high impact aerobics.
Biceps
Primary: No substitute for the barbell curl with an EZ curl bar.
Any dumbbell curl.
Secondary: Any exercise involving a rowing motion for the
back. Bent over rows, etc.
Exercise Spotlight: The EZ Barbell Curl
The Intro: The barbell curl with the EZ curl bar is by far the
greatest mass builder for the biceps when performed correctly.
A secondary stress is put upon the traps.
Finer Points: Grab the bar with a load that you can do for 6-8
reps and hold across your upper legs while standing. Keep your
back straight, explode upwards until the bar comes all the way
close to your chin. Hold for a second or two feeling the pump
and let down the bar with control. Repeat.
No No's: Form, form, form. This exercise requires strict form.
If you can curl 90 pounds with good form, but then curl 100 pounds with bad form, you are really still just lifting 90 lbs. Also,
do not swing the bar up to get past a sticking point. If you do
that you will lose all benefit of the exercise. Watch your lift
speed, jolting the bar up very quickly and letting the bar fall back
with no real control lessens the shock to the muscle. This is
because momentum plays such a large part in the lift when done
quickly.
Advanced Techniques: Cheat! What the hell are you saying?
You just said not to cheat! When you get to 120 pounds-plus
loads you may start to plateau. One way to get past a plateau is
to use the cheating technique. When performed correctly, it
works. On your last reps of your last sets when the bar gets to
that 3/4 way up it hits that sticking point, then it is okay to arch
a little to get the bar past that point. This is an advanced
technique for the last reps not a correct way to do curls. Also try
supersetting with dumbbell curls.
Triceps
Primary: Narrow grip machine pressdown. Lying triceps
extension. French press. Narrow grip bench press.
Secondary: Any exercise for the shoulders or chest that
requires a press, e.g. Bench press, Military press, etc.
Exercise Spotlight: Lying Triceps Extension
The Intro: Performed with a barbell or EZ-curl bar. Puts stress
on the entire triceps head. Great mass builder.
Finer Points: When performing the exercise, all you need is the
bar, heavy plates, and a bench. While lying on a bench (with
your legs at the end where your head is normally for the bench
press), the barbell should be resting on your chest. Your head
should be at the very edge of the bench. Grasp the barbell at six
to ten inches apart. Push up and lower the barbell slightly past
your head by bending your elbows. Don't let the weight travel
far below your head - stop at a few inches past your head. Your
elbows should be pointed at the ceiling. Push the weight back up to the starting position with little movement at your elbows.
Repeat.
No No's: Don't let the weight drop quickly behind your head.
Have control through the whole movement. Also don't let the
weight go too far past your head, your elbows must point at the
ceiling.
Advanced Techniques: Try straight barbells and EZ curl bars
for different variations. Try different grip widths.
Trapezius
Primary: Upright row. Deadlift.
Secondary: Any exercise that pulls the shoulders downward
while standing upright. Ex.) Heavy barbell curl.
Exercise Spotlight: Deadlift
The Intro: Great heavy hitter for the whole body. It's often
called the upper body squat.
Finer Points: After thoroughly warming up, grab a barbell with
an adequate load with your hands placed with one palm away
from you and the other facing you. Bend your knees so they are
over the bar slightly. Keep your back straight. Start the lift by
driving your legs up. When you are standing fully erect, put
your chest out and shoulders back. Bring the weight down
slowly by bending your knees. Repeat.
No No's: For God's sake, don't start the movement by curving
your back or bending over the barbell! You will risk a big time
injury!
Advanced Techniques: Keeping the deadlift in your
bodybuilding repertoire will help your other back lifts like the
bent over row or the T-bar row.
Shoulders (incl. deltoids)
Primary: Dumbbell press. Military press. Behind the neck press.
Any machine presses for the shoulder, preferably Hammer
Strengthâ.
Secondary: Just about every exercise puts secondary stress on
the shoulders.
Exercise Spotlight: The Military Press
The Intro: Performed with a barbell and puts stress on the
whole shoulder girdle. A great strength and mass builder for the
shoulders.
Finer Points: This is definitely a heavy movement that requires
warm up and pyramiding of your loads. It's best to use a rack
that holds the weight at shoulder height. Once you've warmed
up and are ready for heavier loads, take the bar off the rack. I
find it’s best to keep my eyes on a spot on the wall above my
head and focus on it while lifting to help keep my balance. You
can give the barbell a little help by pushing with your legs on the
first rep to get it up. Then bring the weight back down and then
immediately push it back up. This helps you get into a rhythm.
This is definitely a rhythm movement. If you pause too long on
your shoulders on the downward movement with a heavy load it
will be almost impossible to get back up on later reps. Repeat.
No No's: Do not use your legs to help get the bar up on any
rep except the first. Also don't arch your back backwards. A
little arching, and I mean very little, is okay. If you arch too
much it takes the stress off your shoulders and starts moving
some of the stress to the upper chest. Not only is this no benefit
to the shoulders, it can be downright dangerous if you lose your
balance.
Advanced Techniques: With a lesser load try pushing the
weight up in front and bringing it down behind your neck. Push
it back up again bringing the bar to the starting position.
Alternating between a behind-the-neck-press and strict military
press can be beneficial.
Chest
Primary: All grips for bench press. Hammer machine bench
press. Dumbbell press. Dips.
Secondary: Military press.
Exercise Spotlight: Bench Press
The Intro: The bench press is the granddaddy of all
movements. Used by weightlifters all around the world to judge
strength, it's a cornerstone of any of the hardcore routines.
There's no substitute for the bench when hitting the upper body
for mass.
Finer Points: Pull the weight off the rack and hold it above
your chest with shoulder width grip. Take a deep breath and
lower the bar slowly with maximum control. After the bar
touches your chest, explode upwards (not too fast) while
exhaling. Repeat.
No No's: Don't bounce the bar off your chest, arch your back,
or lower the bar uncontrolled. Also on the last rep it's okay to
let a spotter help you get past a sticking point but don't use a
spotter on all reps, if you do that it means you just can't handle
that weight. Of course, if you’re stuck then a spotter can grab it.
Advanced Techniques: Vary your grip widths to hit different
areas of the chest. Pyramid your loads. Try supersetting with
dumbbell presses.
Abs
Guess what. Everyone in the world has the "AB six pack”. It's
just a matter of lowering your body fat so they can be seen. You
can do crunches 3 times a week (try to do between 100-200
reps, four sets of 25,etc.) and see results. Just watch your diet.
Try some weighted exercises
Back
Primary: T bar row. Dumbbell row. Lat pulldowns. Cable row.
Bent over row.
Secondary: Bench presses.
Exercise Spotlight: Bent Over Row
The Intro: Performed with a barbell and puts stress on the
whole back. A great strength and mass builder for the shoulders,
lats, and lower back.
Finer Points: This is definitely a heavy movement that requires
warm up and pyramiding of your loads. When performing the
exercise, the barbell should be resting on the floor before you
begin the movement. Try lifting in front on a mirror so you can
watch your technique so you don't get sloppy. Bend over and
put your hands on the bar at shoulder width or a little wider
than shoulder width. Bend your knees slightly. Keep your head
up and looking forward. Lift the barbell to a point right below
your chest and above your abs (the sternum area). Control the weight as it goes down, don't let it drop quickly or touch the
floor. Repeat.
No No's: Your body will not be parallel to the floor during this
movement., just very slightly upright. Don't round your back on
the downward movement of the weight nor use lower back to
jerk the weight upwards.
Advanced Techniques: When performing bent over rows,
make sure that you always wearing a weight belt. Chalk or wrist
wraps are helpful as well. When you get up to heavier loads, you
can use your back a little, and I mean a little, to get the weight
up.
Calf
Primary: Calf raise
Secondary: Squat. Leg press.
Free Weights vs. Machines
I cater to free weights but you should use a combination of both. – Pro
Bodybuilder Ed Corney
What!? I can have muscle gains and use machines? Yes.
Proponents of free weights state that you cannot get quality
muscle gains from anything other than free weights, which is
untrue. These are the same people doing cable rows, lat
pulldowns, etc. But I guess those are not machines, eh?
Your muscles react to intensity, which can come from many
different stimuli. Your muscle doesn’t care where the stimulus
comes from, it just reacts. Put stress on the muscle and it will
grow. I’m not to saying free weights are not the best way, just not the
only way.
Sets, Reps, Intervals
How many times have you seen people at the gym workout for
one set and then spend five minutes talking bulls--t with
someone else before lifting again? Serious lifters should be there
with a business-like attitude.
When trying to put on muscle mass it is very important how
much time is spent between sets with no more than two to three
minutes rest at most. Hardcore Natural Bodybuilding is about
sweating blood and pumping cold iron, not socializing.
For putting on mass, I suggest 4 sets of 6-8 reps.
Ø First Set: Warm Up. Light to Medium weight. If you
have already warmed up on another exercise, there is no
need to lift really light on subsequent warm ups for
other exercises.
Ø Second Set: Pyramid load (adding weight to first set
load) to get up to heavier weights
Ø Third and Fourth Sets: These two sets are the majority
of the work. These are your heaviest sets and will
stimulate the most growth. The goal is six to eight reps.
If you can achieve this, add weight to the sets until you
have to work up to six to eight reps again.
Intensity
Ques: What's the biggest mistake that beginners make?
Answer: Trying to do too much with so many sets. Three hours
is too long. After an hour you start tearing down the muscle.
Just be consistent and don't give up too soon. – Ed Corney.
Intensity is the cornerstone of Hardcore Natural Bodybuilding.
You must be focused and ready when you go to the gym. Lifting
heavy workout after workout is tiresome. So your mind
becomes the important deciding factor and will be the
difference between success and failure.
How Heavy is Heavy?
As a Hardcore Natural, you lift the heaviest weight you can
while still using good form. If you're benching 50 pounds more
than your usual bench while bouncing the bar off your chest and
arching your back, it's not going to help you achieve your goals.
Maybe you can impress someone who doesn't know anything
with your great feats of fake strength, but you’re only hurting
yourself. When you start cheating in your lifts, you're
incorporating other muscles instead of the ones intended.
The load on the bar must be heavy for you not your buddy.
As long as the last two sets are a struggle for six to eight reps
then that’s the goal. Often we compare ourselves to others,
especially on how much we can bench press. Your bench press
will get heavier but you must use good form on the loads you
can handle. We throw around how much we lift like it’s just a
number. You might think, “I can only bench 180 right now”. So
what? Think of it like this: imagine your friend was moving and
he asked you to pick up a box, a 180 lb. box. You would think,
“forget it”. It’s not just a number. Just realize where you are
now is not where you will be.
