©
WARNING! Following the advice in this book will result in Muscular Gains, Strength, and Health! Daniel C. Przyojski 1223 Borg Ave. Temperance, Mi 48182 Www.BodybuildingWithoutSteroids.Com
[email protected] Copyright 2010 Daniel C. Przyojski
By Daniel C. Przyojski
Copyright 2010.
No liability is assumed by Daniel C. Przyojski for any information contained herein. This text does not provide medical advice. As with all exercise and nutrition programs, consult your physician before you begin. Consult your physician before undertaking this or any other exercise, dietary, and/or nutrition supplementation program. This program was developed based upon findings from a variety of sources and different interpretations of the studies and applications of their findings. Individuals vary in their response or reaction to exercise, diet and/or nutrition supplementation. The developer and distributors of this manual will not be liable for any incidental, consequential or other damages arising out of the use or application of any of the information contained in this text.
Table of Contents
Introduction: ………… Bodybuilding Without Steroids? Chapter One: …………..Bodybuilding, Drugs, Facts, and Fiction Chapter Two: ………….Nutrition For Building Muscle & Strength Chapter Three: ………..Rapid Growth Training Closing: ………………… Library of Bodybuilder Training Routines
Nobody succeeds beyond their wildest expectations unless they begin with wild expectations. --Ralph Charell, author
Www.PowerHealthProducts.Com
By Daniel C. Przyojski
Getting bigger and stronger is all about going beyond what you‟ve done before. It‟s about adding an extra rep to the bench or squat whenever possible. It‟s about adding an extra 2 ½ to 5 pounds of weight once you‟ve met your repetition goal for an exercise. Although there are various means of progression, reps and added weight should be your main priority goals. Bodybuilding without steroids is the effective and real way to train for bodybuilding success. Commercialized methods are usually hyped-cr@p. The more sophisticated, ultra-modern a training program sounds– the more breakthrough-methods it claims and the longer it takes to do it – the less effective it is.
The fact of the matter is this: if you work HARD on a results are what matter training program, you‟ll get remarkable results you can see in the mirror and demonstrate in the gym. If you follow one of the state-of-the-art super pump programs, you‟ll end up with a burnt-out body and limited results!
REAL bodybuilding programs have three major components. 1. They allow you to train HARD and HEAVY on each rep of every set. 2. They advocate optimum nutrition for maximum muscle repair and growth. 3. They contain adequate rest and recovery time between workouts allowing for maximum muscle repair and GROWTH. The key to bodybuilding success is to select the truly constructive musclebuilding exercises and train them HARD and HEAVY, eat an abundance of NUTRIENT-RICH muscle-building foods and get EIGHT HOURS OF SLEEP A NIGHT for maximum muscle growth. Do you want to build a body that women admire and men envy? Do you want a rugged, strong and muscular bodybuilder physique? If you answered yes then follow the training routines in this book and the advanced muscle-building routines at www.BodybuildingWithoutSteroids.Com to build your ultimate bodybuilder physique! Remember, Keep it Simple. Strength Demands Exercise, Health Demands Nutrition. Successful bodybuilding demands both!
Your Bodybuilding Coach Daniel C. Przyojski Daniel C. Przyojski
Bodybuilding, Drugs, Facts, and Fiction
Steroids create the biggest myths in the bodybuilding and strength training world because there are so many half-truths, myths, and out- right lies attached to them!
When someone seeks my advice as to whether they should or should not use steroids, I never try to brow beat them into my way of thinking. After 30 plus years of involvement in the weight game I have learned to divide people into three categories. The three categories are arrived at by finding out the mindset of the person asking the question. They are as follows:
1. The Ignorant or Uninformed Person. 2. The Reasonable Person with Steroid Knowledge both Good and Bad. 3. The “Win At All Costs” Mentality Person.
And here is how I handle each category: 1. For the “Ignorant or Uninformed Person” I try to educate them in the holistic lifestyle approach for achieving a lifetime of muscular, strong, and robust health. I explain my methods for achieving maximum muscle, strength, health, and athletic performance for a lifetime of looking and feeling great. Then I explain the illusion of muscle, strength, and health that one gets while taking steroids.
2. For “The Reasonable Person with Steroid Knowledge Both Good and Bad” I try my best to convince them that the “got to have it now” approach and attitude can be dangerous. Very little muscle is actually gained while on steroids. It‟s a fact. Look at the physique of anyone who‟s taking steroids then watch their body shrink back to the pre-steroid body they started with. If they actually gained real muscle how come they shrink back to pre-steroid size and strength? I also point out the “Benefit to Risk” factor and ask them if possible Risk factors like liver cancer and heart problems are worth the short term Benefit factors of muscularity and strength. 3. For the “Win At All Costs” Mentality Person there is very little I can say or do to convince them of the dangers. The first person I met with this attitude said he didn‟t care if he died at age 36 as long as he won the “Mr. Universe” contest he would be happy. He now sits in jail for killing a person he actually knew just to get a lousy five thousand dollars to buy steroids.
My personal view concerning steroids is based on both documented medical cases about steroids and growth hormones and what I have eye witnessed in the past 30 years.
This book provides a different perspective on training and nutrition relative to what you can find in some of the popular bodybuilding magazines and websites. There are a great many opinions on how to train for a given goal, bodybuilding competition, sports, fat loss, even health. Trial and error methods are great teachers but cost precious time. My Holistic Methods of “Bodybuilding Without Steroids” get real results fast! www.BodybuildingWithoutSteroids.com
The very words BODY BUILDING imply that you are undertaking something constructive. Lifting progressively heavier weight in the gym tears the muscle fiber down. Sound nutrition and rest rebuild the muscle fiber and make it stronger and bigger than it previously was. It‟s a simple process made complicated by commercial interests that want your money. Supplement companies. Yes there are several nutritional supplements that can help you achieve your bodybuilding goals. HIGH QUALITY Protein powder, multi-vitamin and mineral tablets and desiccated liver tablets are the core supplements I recommend. A multi-vitamin & mineral tablet is the foundation supplement I recommend for everyone. Purchase a good quality protein powder, not one that is filled with gimmicky additives that promise 30 pounds in 20 days. Desiccated liver tablets will provide 1st class protein and B-vitamins for building strong blood and muscles. Extra stamina is an added bonus. Raw Milk is the key nutrient that will produce muscle mass beyond belief if used correctly.
The formula is simple, doing it requires some effort. If you want to succeed you cannot be lazy, period.
Key factors for success… 1. You need to make sure that you are getting 5 or 6 feedings every day. You need to eat every two and a half to three hours if you are serious about gaining weight. 2. Slowly add extra food (calories) to your diet or you‟ll have intestinal troubles and the extra food will go down the toilet or around your waist line. 3. Get rid of as much junk food as possible. An occasional bag of chips or ice cream is ok but keep it to a minimum.
The sample diet I‟ve given you is a model of how to eat to gain a lot of size if you have very-high caloric needs, but you have to work up to this level slowly over time. Just like adding small amounts of weight to the bar for increasing muscular size and strength, your caloric consumption should follow the same pattern.
For me to give you an exact caloric level is not possible because it varies from person to person. Here is what I do for myself and my clients.
1. Take your bodyweight in pounds and multiply by 11. This gives you the number of calories your body needs to maintain everyday function. 2. If you weigh a170 pounds it would be 170 X 11 = 1870 calories a day needed for maintaining bodyweight. 3. If you want to weigh 180 pounds you would use this formula. 180 X 11 = 1980 calories a day to weigh 180 pounds.
4. As you gain weight your corresponding caloric intake will have to go up in order to continue gaining weight. In other words, when you weigh 170 you have to eat like you weigh 180. Then when you hit 180 you have to eat like you weigh 190. Caloric intake must go up if you want to continue to gain weight.
SAMPLE DIET Breakfast: 7:00 A.M. 3 eggs; ¼ pound of lean beef; 2 pieces of stone ground whole wheat bread; 8 ounces of Raw Anabolic Milk; 1 apple; 5 desiccated liver tablets; multi-vitaminmineral tablet.
Mid-morning snack; 9:30 A.M. Protein drink consisting of ½ pint of Raw Milk 3 tablespoons of chocolate or vanilla milk and egg protein 2 raw eggs ½ banana - 5 desiccated liver tablets
Lunch; 12:00 P.M. 6 oz‟s turkey on 2 pieces stone ground w.w. bread; 6 ounces low fat cottage cheese; 1 apple; 8 oz‟s Raw Milk; 5 desiccated liver tablets
Mid-afternoon snack; 2:30 P.M. Protein drink consisting of ½ pint of Raw Milk 3 tablespoons of chocolate or vanilla milk and egg protein 2 raw eggs ½ banana - 5 desiccated liver tablets Supper; 5:30 P.M. ½ pound lean steak or ground beef or turkey; baked potato with sour cream; garden salad; 1 cup green beans or broccoli; 5 desiccated liver tablets
Bedtime snack; 9:00 p.m. 6 oz‟s no- fat cottage mixed with ½ banana and ½ cup strawberries; 4 oz‟s cashew nuts and 6 oz‟s Raw Milk; 5 desiccated liver tablets
This diet is designed for the individual who either works or is a student. Arrange the meal times to fit your schedule, as long as you keep 2 ½ to 3 hours between meals. Here are a few extra suggestions to help you gain weight. Take your lunch to work or school, don‟t buy. Make sandwiches of meat loaf, ground beef, tuna, roast beef, chicken, turkey, egg, peanut butter or liverwurst. Use only 100% stone ground whole wheat bread. If you get hungry between meals eat cashews, dried fruit or whole fruit. These foods supply additional nutrient dense calories for weight gain. Have an additional protein drink on workout days. Avoid cake, candies, chips and soda pop. Junk food is void of muscle building nutrients and the calories are converted into FAT! Plan a definite eating schedule. Weight gain and muscle building thrive on regularity. Never skip a meal or snack.
RAPID-GROWTH MUSCLE-BURGER 1 Pound 95% fat-free ground beef 3 whole eggs 6 whole wheat crackers ¼ cup chopped green onions and ¼ cup mushrooms Using a fork, mix the eggs with the meat, chopped onions and mushrooms. Crush the crackers up into small crumbs and add to mixture to form a hamburger Patti. Cook on a grill, bake or fry like you would with a regular hamburger. Do not overcook.
SECRET TO SUCCESS Determine your goal, create a plan to achieve the goal, have absolute faith in yourself and take action NOW! Daniel C. Przyojski
Before
After
Let me say a word about this chapter. This Three-Phase-Rapid-Growth Training Routine is geared for stimulation of total body muscle growth! Not for separate little muscle groups. No matter what stage you‟re at in training, beginner, intermediate or advanced. You can make tremendous gains in muscular size and strength using the 3-STAGE program as outlined, or using one of the three routines from the program.
The Squat! The greatest exercise in the entire field of modern weight training, which included bodybuilding, power lifting and weight lifting! Apparently, according to the scientific research into just how size and strength is acquired the squat stands tall above every other exercise known to man. When continued for enough repetitions and intensity, the squat triggers off terrific growth stimulation throughout the entire body. Your metabolism is greatly improved and your overall fitness and feelings of well being will improve tremendously too, after only a few squat workouts. It is sad but true that many bodybuilders do not like to use the squat in their routines. One or two noted physical culture authorities have written that the exercise is either bad for the knees or creates overdevelopment to the gluteus maximus muscles, or in other words your backside! Always looking for an easy way out, these statements and beliefs have been accepted by many bodybuilders as being gospel when in fact the real truth of the matter might be that they are just looking for any easy way out. Many great bodybuilders who have tremendous physiques without any excess rear end development are also great squatters. Arnold always loved to squat when he was in hard training as did, Sergio Olivia, Boyer Coe and Mike Mentzer. But the best advocates of the squat, men who have inspired the bodybuilding word with their beautiful, shapely and symmetrical bodies are Jim Haislop and Frank Zane!
Haislop of course no longer competes. But was there ever a physique of such width and taper as his? Squats played a very big part in the building of that physique. Jim preferred full squats with his heels on two inch block and he often worked up to 450 pounds for sets of 10 super strict reps! Frank Zane had without any doubt the most perfectly symmetrical body of any bodybuilder in his time. I‟m sure that if Frank thought squats would build his butt too big then he wouldn‟t do them Yet squats are a very major part of a Zane workout, and you should see this guy squat! Perfection is the only word! So much for the bodybuilders. Powerlifters and weightlifters are a different story. Powerlifters of course need to do squats because they are a part of their lifting total, along with bench presses and deadlifts. So we have no problem there. Weightlifters on the other hand don‟t have to do squats, but show me a good weightlifter that doesn‟t use them in his strength building program. They are a must for building up overall body strength and power, as well as a valuable assistance exercise to the squat clean part of a clean and jerk. Squats have also been found to have a miraculous weight gaining effect when enough deep breathing and high repetitions are used! Many men who have trained for several years without much result have literally gained pounds and pounds of bodyweight when they subjected themselves to a period of super hard work on heavy breathing squats.
Also no other exercise seems to develop the frontal thigh muscles (quadriceps) and the rear thigh muscle (hamstrings) quite well as regular barbell squats even though there are many sophisticated looking isolation thigh exercise machines available today. So maybe now you can understand why the squat is called……
“The King of Exercise”.
HOW TO BE A GOOD SQUATTER If you want to be a really good squatter you‟ve just got to learn to like SQUATS – PERIOD! The best way to get to like them is to do them right. Right from the beginning!
EQUIPMENT REQUIRED 1) A good barbell preferably an Olympic set and access to plenty of weight! 2) SQUATS RACKS. You must have these so either build a good pair or buy them. Whichever you do you certainly won‟t regret it. Try if possible to get the type with „safety supports‟ attached to them. 3) A good leather belt. This too is a must when squatting because it helps to support your back. It also reminds you to keep your back flat, and is psychologically good too. Whether you need a four or six inch width belt is entirely up to you. 4) Finally you should buy a good pair of lifting shoes. Although individuals bone lengths and leverages very you should experiment to determine if you require boots without heels, which means you would be squatting completely flat footed, or whether you require heel. Boots with a heal means you will be squatting with approx. a one inch elevation as the average heel is about one inch high. Most lifters require this degree of elevation and some others with rather longer bone lengths may require even two inches! Whichever you need always squat with your back completely flat AT ALL TIMES!
METHODS, STYLE AND PERFORMANCE Always face the squat rack when you are about to take the bar. This way you will always have the rack in front of you which means you only have to step forward to replace the bar again. Strap the belt as tightly as you can around your waist and then bend underneath the bar with your right leg in front of your left. Let the bar rest on the lower part of your trapezius muscles, and not your neck. „Feel‟ for the grip width on the bar that is comfortable to you, and remember that a narrow grip helps keep the back flatter. Now breathe in taking the weight from the squat racks, and then bring your right leg back in line with the left. From this position take only ONE STEP BACK WITH YOUR LEFT ROOD AND THEN BRING YOUR RIGHT LEG IN LINE AGAIN: This is almost most important and means that you are still quite close to the squat rack so that you don‟t have to far to go when you need to return the bar. If you have worked a set of squats very hard then you won‟t want to go far to return it. From here you must now choose your feet width position. If you have plans of becoming a powerlifter you will eventually find yourself using a fairly wide toes pointed out foot position. As this foot position often varies from lifter to lifter we recommend the following position which is compromise for developing the thigh muscles as well as building strength and power, in the squat. Stand with your heels approx. 10 to15 inches apart and then point your toes slightly outwards.
From this position you are ready to squat! Keeping your back flat at all times and your head up with your eyes fixed to an imaginary object at eye level, slowly squat down to just past the thighs parallel position. When you reach this position start to slowly breathe out again and at the same time smartly come back to the starting position. It is not advisable to get into the habit of holding your breathe too long when squatting. Try right from the start to use a system of continuous „breathing in‟ as you descend into the squat position, and continually „breathe out‟ as you come out of the squat position.
THINGS YOU SHOULD NOT DO There are some things you should not do if you wish to squat safely the rest of your life. 1) HOLDING THE BREATH TOO LONG 2) „BOUNCE‟ BACK UP FROM THE SQUAT POSITION. (WILL INJURE YOUR KNEES) 3) ROUNDING YOUR BACK GOING DOWN, OR COMING UP,OR BOTH
“STRENGTH POWER AND MUSCLE BUILDING ROUTINES” As we said at the beginning of this course the SQUAT when done correctly is the “King of the exercises” for building strength, power and muscular size. So now that you have learned the fundamentals of squatting let‟s put that theory into practice. Here are three different squat routines which you can use. The first is a basic beginner‟s routine for those with no experience or for those that have had little or no results from previous efforts.
FIRST ROUTINE 1) BASIC FOUNDATION ROUTINE This routine should be used on three alternate days of the week followed by two full days of rest. Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday is ideal. 1) THE BENCH PRESS 3 SETS OF 15 REPS. Use a weight approx. 65% of your best 15 rep poundage and does a slow strict warm-up set of 15 reps. Rest two minutes and then place all the weight on the bar that you can and do or attempt to do as many reps as possible. Train until you cannot do another rep. But always have someone standing by to help you with the weight. Rest another two minutes and do a final set with a 15 to 20pound weight reduction. Your shoulders and chest should feel nice and pumped after these three sets. 2) CHINS TO THE FRONT. 1 SET OF AS MANY REPS AS POSSIBLE. The number of reps depends on your starting size and strength. Don‟t worry if you can only do a couple of reps, or not even one, at first. Keep on trying at each workout and you‟ll soon be developing muscles in your biceps and back muscles that will amaze you. 3) SQUATS 3 SETS 15 REPS. Choose a weight that is about 65% of your best 15 rep squat poundage, (note: if you haven‟t squatted before commence with 50 pounds) and do a slow warm-up set of 15 reps. Rest a few minutes and increase the weight. Do a good set of at least 15 reps (do more if you can do them!) working as hard as you can. Rest again and increase the weight by ten to twenty pounds, and this time work for a good ten reps in
perfect style. If you are doing these squats correctly you should be huffing and puffing very hard at the end of each set. Use 15 reps and ten reps as guidelines only. As soon as you can do more than these guidelines then you MUST INCREASE YOUR WEIGHTS BY 5 POUNDS NEXT WORKOUT. This is extremely important because you won‟t gain if you use the same poundage all the time. 4) SEATED PRESS 3 SETS 12 REPS. Sit at the end of an exercise bench holding a barbell at your shoulders. Smoothly press it to arms length without using your back muscles too much. Do a warm-up set with 65% of your best 12 reps or more. Rest two minutes and do a final set using the same weight. 5) CURLS. Alternated for 2 sets of 10 reps. 6) TRICEP PUSHDOWNS. Alternated for 2 sets of 10 reps. Do a warm-up set of curls and pushdowns to warm-up your arms, and then do a really hard set of each exercise using as much weight as you possibly can in good style. Work until you can‟t do another rep. When you can do more than 10 reps increase the poundage by 5 pounds next workout day. Stay on this routine as long as you are making progress.
SECOND ROUTINE BREATHING SQUAT ROUTINE FOR WEIGHT GAIN The second workout routine using squats is the “Breathing Squat Routine” for weight gains. When all else has failed a short period of heavy breathing squats can almost perform miracles! After trying every method under the sun to gain many men have been happily surprised to find that they have gained more bodyweight in one month following a breathing squat routine than they did for several months, or even years following other systems. One secret behind the success of the breathing squat system is to gradually add more and more weight to your squat bar which intensifies your training. But the main secret is in the breathing. You must learn the technique of very heavy forceful breathing which in turn triggers off the growth mechanism of the body resulting in unbelievable weight gains all over the body. Perform your squats as follows on three alternate days of the week. Warm up in either one of two sets depending on your strength with about 50% and 70% of your best ten or twelve rep poundage. Now pile all the weights on the bar that you would normally do 10 reps with. You are going to force yourself to do TWENTY!
That‟s right, a good set of breathing squats should be done for no less than twenty reps. But don‟t worry you only do this for one set!
Hold a piece of sponge or a towel over the top half of your back and place the bar over this. This will stop the bar from digging into you because twenty rep squats don in breathing style take quite some time, so you might as well make it as makes it as comfortable as you can. Don‟t however make this padding too think or you‟ll find yourself leaning too far forward. About one inch thickness of padding should suffice. Take the bar from the squat racks and assume the position mentioned previously. Take a huge breath by filling your lungs and at the same time stick your chest out as far as possible. Blow out as much air as you possible can and then immediately breathe in and stick your chest out again. Breathe out once more and then finally take another breath and go into a squat on that breathes. Breathe out on the way back and then go through the three rep breathing sequence again as just outlined. Keep this up for TWENTY REPS! At the end of your twentieth rep you should be absolutely gasping, and now you‟ll understand why it‟s best not to have those squat racks too far away. Now it will often happen that you will think you are not going to be able to get the full twenty repos. Force yourself to get the twentieth rep no matter what. Remember you are taking quite a few seconds rest between each rep (approx. 15 seconds) so this will enable your thigh muscles to recover momentarily in order for you to perform another rep no matter how fatigued you are. You must make every squat workout harder than the one before so that means you must increase the poundage by five pounds EVERY WORKOUT! You should literally wiped out after this one set of twenty reps, and my find
yourself requiring at least ten minutes of rest. But remember your gains will be entirely the result of how hard you work this one set. Training for the rest of the body whilst on this breathing squat routine should be just enough to stimulate growth without overtraining. Prior to your one set of breathing squats do one set of 12 reps to failure on the following exercise. SEATED PRESS BEHIND NECK CHINS PARALLEL DIPS Then immediately after your set of breathing squats do a very light set of straight arm pullovers trying to stretch your rib cage as much as possible. Don‟t worry too much about the weight just stretch as much as possible. So the whole routine looks like this: 1) SEATED PRESS BEHIND NECK 1 SEET 12 REPS 2) CHINS 1 SET 12 REPS 3) PARALLEL DIPS 1 SET 12 REPS 4) BREATHING SQUAT 1 SET 20 REPS 5) BREATHING PULLOVER 1 SET 30 REPS You will find that you burn up a tremendous amount of energy while on this routine so you must get more sleep and rest.
EXTRA NUTRITION Your appetite should greatly improve because of the stimulating effect from the deep breathing. So therefore, the following hi-protein shake should be taken three times per day in between meals, so you can gain faster.
BLEND TOGETHER 8 oz‟s of Raw Milk 1serving of chocolate or vanilla egg protein 2 raw eggs ½ banana
Because this training routine will stimulate your appetite you must eat wholesome muscle building foods and avoid the urge to eat high calorie but low nutrition food products like cakes, donuts and chips. The Many Health Benefits of Raw Milk Organically-raised, grass-fed milk naturally contains hundreds of healthy, “good” bacteria, including lactobacillus and acidophilus. There are also several coliform families of bacteria. It’s important to realize that there are over 230 different kinds of E. coli., and only two or three of them are actually pathogenic and will cause you to get sick. The rest are actually beneficial for your gut. Raw milk also contains vitamins, which are virtually eliminated by the pasteurization process of commercial milk. But it’s the presence of beneficial bacteria are what make raw milk such an outstanding food source to promote
the growth of healthy bacteria in your intestine, which in turn has a significant, beneficial impact on your overall immune function. Other health promoting ingredients in raw milk include:
Valuable enzymes that are destroyed during pasteurization. Without them, milk is very difficult to digest. So if you have lactose intolerance, it may very well disappear once you start consuming raw dairy products. It also contains phosphatase, an enzyme that aids and assists in the absorption of calcium in your bones, and lipase enzyme, which helps to hydrolyze and absorb fats. Enzymes are deactivated when you get above 120 degrees. By the time you get to 150, 160 degrees, almost all of them are completely inactivated, which is why you will not get ANY of these benefits from pasteurized milk.
Natural butterfat, which is homogenized or removed in pasteurized milk. Without butterfat, it becomes very difficult for your body to absorb and utilize the vitamins and minerals in the water fraction of the milk. Butterfat is also your best source of preformed vitamin A, and contains re-arranged acids with strong anti-carcinogenic properties.
Healthy unoxidized cholesterol
Conjugated linoleic acid (CLA), which fights cancer and may help reduce your body fat.
High omega-3 and low omega-6 ratios, which is the beneficial ratio between these two essential fats
Pasteurizing milk, on the other hand, destroys enzymes, diminishes vitamins, denatures fragile milk proteins, destroys vitamin B12 and vitamin B6, kills beneficial bacteria, and actually promotes pathogens.
THIRD ROUTINE POWER TRAINING
Your third and final routine is aimed at those of you who wish to push your squat to its highest possible poundage. It is quite possible to build your squat poundage up to tremendous figures, but you must work at it. One of the biggest mistakes made by many trainees is that they work too frequently with heavy one rep poundage. A great method of building up strength and power as well as muscular size and thickness, is by using the 5 set of 5 rep system.
5 sets of 5 reps are done the following way. SET ONE Do five reps with a poundage equivalent to 50% of your best five rep poundage SET TWO Do five reps with a poundage equivalent to 75% of your best five rep poundage
SET THREE Do five reps with your best possible poundage SET FOUR Do or attempt to do five reps with the same weight you used in set three SET FIVE Do or attempt to do a final five reps with the same weight you did in sets three and four. The idea here of course is for you to try and get five reps on all the last three heavy sets. When you can do this it means you‟ve increased your strength so next time you should be able to handle five more pounds for your squats.
And so your strength should steadily increase over a period of time. Occasionally, maybe every two or three weeks you should work up to a limit squat single if you‟re interested in becoming a powerlifter or simply want to test your strength.
In doing this you should workdown in reps and up in weight by doing the following: 1st SET 10 REPS. INCREASE WEIGHT 2ND SET 8 REPS. INCREASE WEIGHT 3RD SET 6 REPS. INCREASE WEIGHT 4TH SET 4 REPS. INCREASE WEIGHT 5TH SET 2 REPS. INCREASE WEIGHT 6TH SET GO FOR A SINGLE REP RECORD It is recommended that you only follow such a heave system of training only two days a week.
Whichever routine you decide to follow remember that your results will be in direct proportion on how hard you SQUAT!
Library of Bodybuilding Books Under Ten Dollars My belief and opinion is that every person interested in building a healthy, strong and powerful physique should have easy and inexpensive access to the best books on the subject. Therefore I started my “Library of Bodybuilding Books under Ten Dollars”. This library of “Advanced Bodybuilding Books” are in PDF format so that anyone from anywhere in the world can have easy, instant, and affordable access to the best information on how to build a powerful, muscular and healthy body! Like any well stocked library new books will be added as they become available. Please visit Www.BodybuildingWithoutSteroids.Com often so you can see what new books have been added to the site. You can contact me personally at
[email protected] with any questions you may have or ideas for books you would like to see added to the site.
Sincerely,
Daniel C. Przyojski Daniel C. Przyojski
Library of Bodybuilding Books Under Ten Dollars MuscleBuilder Rx- Teaches you how to build muscle in only weeks without illegal steroids or harmful side effects.
Legs- Men’s training Course-Increase quad size and build muscular legs of steel
ABS- Men’s training Course- Awesome abs for you now! Easy to follow, takes only minutes a day
Back- Build a wide barn-door back etched with deep cuts and rippling muscle!
Calves- Total lower leg training- Say goodbye to skinny calves!
Arms- Build incredible Arms- Rock-hard full-bellied biceps that men respect and women admire!
Chest- A Super chest-building program for a fortress of Muscular Power
Delts- Add amazing deltoid width-fast! Wide shoulders make the man
Raw Milk- Raw Milk is the forgotten ingredient used in the most famous weight-gain, muscle-building program known to man. Anabolic milk was the ORIGINAL STEROID that all weight lifters used to build incredibly strong and muscular physiques. This book explains why and how to use this lost-in-time anabolic supplement for packing on pounds of thick, power-packed muscle FAST! Learn the facts about using the most potent muscle building food with this simple to read and apply book. Anabolic benefits without the harmful side effects of steroids. Not legal in some states!
Daniel C. Przyojski Contact via email
[email protected] OR
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