== Repost the article of Mr Christopher (admin@ultimate-well-being.com)
== Posted at 2007/05/07 11:29 to misc.fitness.weights
Hi,
If your just looking mainly to bulk up then I would suggest that you stick to
compound, functional exercises and don't bother with spot training, as you get the
exact same results, in less time if you do it right.
If you want a split program I would suggest you try to fatigue the upper body one
day, then work on the lower body on day 2, while your upper body recovers. For
optimum hypertrophy (muscle building), you want to give your muscles about 5 days
rest anyway.
This is what I would recommend:
Day1:
Warm-up: 10-15 push-ups
Bench Press: Max-weight, 6 reps
Keep going on bench press sets until you can't push that weight. Note, you will
probably need someone to spot!
Now, go inclined bench press until you can't do anymore.
Now switch to pushups until you can't do anymore
Now switch to inclined pushups until your arms are truly destroyed.
Drink some water.
Now do as many chin ups as you can.
Now do dumbbell rows with your maximum weight for 6 reps
When you can't go anymore, progressively reduce the weight until fatigued.
For Day 2:
Warmup - bodyweight squats x 10 - 15
Lunges (or 1 legged squats) with max weight - make sure you've got good technique
or just start with bodyweight and progress slowly.
Once you can't do anymore sets of 15, switch to weighted squats.
Then to bodyweight squats.
By this time you should be well and truly fatigued.
Stick to cardio exercise on all other days to give your body time to rest and get
the full benefits of the workouts.
Hope this helps. Good luck
<a href = "www.ultimate-well-being.com">www.ultimate-well-being.com</a>
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