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My Trainingschedule: |
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I always work out on a 4
day on 1 day off schedule. I find this very effective. I have always had a
lot of leg development. I am very genetically gifted when it comes to legs,
and thats why I only train my legs approx. once a month. I would not advise you
to do the same, because its not enough to produce growth in most people.
However when I began bodybuilding I did hit my legs really hard, and I would
work them as frequently as any other bodypart. I did that a few years but
then I had to cut back on the leg training because they outgrew every other
bodypart, which lead to a weaker symmetry. Below I will give you an example
of how I do my workouts. I will also give you an example of how I previously
trained my legs. You are probably thinking: How can they be so
muscular, dense and hard? - I will reveal to you some of my secret
trainingmethods - and they kick butt - I promise you! |
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This is how my
trainingschedule looks like: |
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Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday: |
Quads
Chest & Biceps
Back & Hamstrings
Shoulders & Triceps
Off
All over again. |
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Always start out with a
bodypart that is strenous to train. After a resting day you are recuperated
and you have more energy than later in the week. I alternate one big
musclegroup with one smaller. Legs and back are the biggest and ideally
there should be one or more days between them. I used to hit my quads so
hard that when I was finished working them I found that there wasnt
sufficient energy left to have a productive hamstring workout. Thats why I
train quads on monday and hamstrings on wednesday. |
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I begin training my
abdominals 12 weeks prior to a competition. I will work them every other day.
I do sit ups or crunches about 6-8 sets in total. |
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I rarely train my
calves. I have been blessed with good calves, but if I should give you some
trainingadvice on calves I will strongly recommend that you work them
extremely
hard. Stick to supersets or double supersets - yes, I did say double
supersets!! - Imagine how much your calves has to do for you every day - they
are very strong and in many cases very stubborn. You really have to push
them. Variety is also important! - and that counts for all bodyparts.
For people with stubborn calves I will recommend training them every other
day. |
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Another thing that I
find extremely important if you want good results is FORM - its everything!
Train with strict form! Perform the exercises correctly. Train the muscle
you are supposed to and nothing else. |
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Sets, reps and
exercises.. |
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Quads: |
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I always start with a
good warm-up. This is extremely important, especially if you want to go
heavy on your legs. I always start out light on the leg-extension. |
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Exercise: |
Sets: |
Repetitions: |
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Leg-extention |
3 warm-ups |
15-20 |
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3 |
10-12 |
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Squat |
5-6 |
6-12 |
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Hack-squat |
3 |
8-10 |
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Legpresses |
3 |
6-10 |
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Chest: |
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Incline benchpress or
incline
dumbell press |
4 |
8-12 |
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Machine incline press |
3 |
8-12 |
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Dumbell flyes |
3 |
8-12 |
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Cable-crossovers |
3 |
12-15 |
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Biceps: |
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Seated dumbell curl |
4 |
10-12 |
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Preacher
curls with
ez-curlbar or dumbells or Machine incline curls |
4 |
10-12 |
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Hammer
curls |
4 |
10-12 |
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Back: |
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Chins or
Wide grip lat-pulldowns |
4 |
10-12 |
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T-bar row or
Bent over rows |
4-5 |
8-12 |
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Seated close-grip rows |
4 |
8-12 |
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Close grip high pulley
rows |
4 |
8-12 |
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Maschine rows |
4 |
8-12 |
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or Hyper extentions |
4 |
20-25 |
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Hamstrings: |
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Lying leg curls |
4 |
10-12 |
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Seated leg curls |
4 |
10-12 |
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Stiff-leg deadlift or
Lunges |
4 |
8-12 |
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Shoulders: |
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Seated behind the neck
barbell presses or Dumbell presses |
4 |
8-12 |
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Side lateral raises |
4 |
10-12 |
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Front raises |
4 |
10-12 |
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Rear delt maschine or
Rear delt dumbell raises |
4 |
10-12 |
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Triceps:
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French press with an
ez-curl bar |
4 |
8-12 |
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Push-downs with a
cambered bar or rope |
4 |
8-12 |
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Overhead extentions |
4 |
8-12 |
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Calves: |
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Standing calfraises |
4 |
6-15 |
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Seated calfraises |
4 |
6-15 |
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Calves can be stubborn.
In order to make your calves grow you really have to force them, these sets
should be performed in a way that, after a good warm-up, you start out with
the heaviest weight you want to do, when you cant sqeeze out another rep you
take off half of the weight. You do this 3-4 times until you barely are
using any weight. This counts for one set. |
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Good luck! |
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Helle Nielsen |
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