Posted 08 July 2011
"I have two separate training sessions in the day. My cardio session is about 45 minutes...and my weight training sessions last about 45 minutes to an hour." Kizzito Ejam
Posted 28 May 2011
Download Josef Rakich's weekly routine: "Muscle hypertrophy is caused by overload, weight is one form of overload, repetition is another form of overload so I like to use both, most of the time however I like to keep my reps around 10-12"
Posted 27 May 2011
"This is an example of one of the splits I have done. I like to keep the body guessing and I am constantly changing exercises, rep tempo and volume"
Posted 11 May 2011
Download Workout: Monday is usually a full body PHA workout. Tuesday will be a swim, then the rest of the week I will split up the body parts, with Sunday being rest day. I try to get in 2-3 HIIT sessions a week, so some of the days are AM/PM splits.
Posted 01 May 2011
Download Theo "RickVick" Johnsons 6 day a week routine.
"My rep range:10-15, always heavy... cant and just dont feel right doing lightweight"
Posted 23 April 2011
"My training doesn't change from precontest to offseason or vice versa. I incorporate a non-linear periodized style of training that I call Power Hypertrophy Adaptive Training. This is a sample of one of the PHAT routines I have used in the past"
Posted 16 April 2011
Download this 4 day a week free PDF of the ripped, cut and jacked 'Redmann'
Posted 23 March 2011
DOWNLOAD: Nick-Paniagua's routine. " After reading more and more about training and how important rest is, I decided to ease up a bit and hit a 2 day on, 1 day off routine for about 1.5 hours a day."
Posted 18 March 2011
"Although my exercises are standard and pretty basic I always try incorporate as many fast twitch muscle fibres as possible on a lot of the compound movements. The reason is simple. You must vary your rep range in order to recruit the largest possible number of muscle fibers"
Posted 12 March 2011
Download Sean Harleys Workout.
"This is a sample of what I do when I’m building while cutting bodyfat. On top of the lifting split here I’d do 10-15 minutes of HIIT cardio on every day except leg day (because I can’t walk after those workouts)"