[ Pobierz całość w formacie PDF ]
Dear friend and fellow athlete,
I would like to thank you for ordering
"Blast Your Bench II"
. This program
contains your complete training and nutrition cycle that will put you on the
fast track to getting great results! I'm confident that after you finish the
program you'll be very pleased with your progress.
1. First, read all of the information carefully. Then follow the
"Blast
Your Bench"
routine to boost your bench press strength.
2. After you finish the
"Blast Your Bench"
routine, follow the
"Blast
Your Squat"
routine to boost squatting strength.
3. When you have finished both the bench press and squat routines,
and have made some good gains in strength and muscle size. You
should follow the suggestions in the
"How To Get Six Pack Abs"
program to lose any excess bodyfat and bring out your muscle
definition.
After you read through all of the material, if you have any questions
regarding the program you can e-mail me directly at:
help@leehayward.com
Please e-mail me and let me know about your progress!
all the best,
________________________________________
Lee Hayward
Certified Strength & Conditioning Coach
**You should always consult your doctor before starting any exercise program**
Copyright ¨ 2001 Lee Hayward
ÐBlast Your Bench IIÑ page 1
Table of Contents
Introduction
Î page 1
Chapter 1. Program Overview
Î page 4
Chapter 2. Program Theory and Exercise Variables
Î page 5
•
Exercise Selection
Î page 5
•
Training Volume and Intensity
Î page 6
•
Rest Time Between Sets
Î page 7
•
Training Session Length
Î page 9
•
Training Session Frequency
Î page 9
•
Body Part Training Frequency
Î page 10
•
Repetition Speed
Î page 10
•
Progressive Overloads
Î page 11
Chapter 3. Benching For Maximum Poundage
Î page 12
•
Proper Bench Press Technique
Î page 12
•
Finding Your One-Rep Max
Î page 15
Chapter 4. Assistance Exercises
Î page 16
Chapter 5. Eating for Maximum Size and Power
Î page 26
•
Sample Eating Plans
Î page 26
•
Supplements
Î page 32
Chapter 6. The Blast Your Bench Routine
Î page 34
•
Training Partners
Î page 34
•
Warm Up Exercises
Î page 34
ÐBlast Your Bench IIÑ page 2
Table of Contents
Chapter 7. The Workout Charts
Î page 36
•
Assistance Exercise Workout
Î page 42
Chapter 8. Additional Information
Î page 43
Chapter 9. One Rep Max Chart
Î page 44
Chapter 10. Nutrition Charts
Î page 50
Special Bonus "Blast Your Squat"
Î page 55
•
Proper Squat Technique
Î page 56
•
Assistance Exercises
Î page 62
•
Assistance Exercise Workout Routine
Î page 68
General Workout Routines
Î page 69
Workout Charts to Track Your Progress
Î page 74
Exercise Videos
Î available on the ÐBlast Your BenchÑ members website
(
)
Special Bonus ÐHow To Get Six Pack AbsÑ
Î page 78
ÐBlast Your Bench IIÑ page 3
1. Program Overview
Congratulations on your decision to increase your muscle size and strength by choosing
the "Blast Your Bench" program. Please read the contents of this program thoroughly. To
get the maximum benefit from this program you must strictly follow the exercise and diet
plan; please do not add your own variations to the program as this will slow your
progress. This program is based upon training and nutrition concepts that have been
proven to work. But it doesn't mean that the program is easy!
You are going to have to
work hard to reap the ultimate benefits. The "Blast Your Bench" program will
show how to achieve maximum growth, but there are no shortcuts or excuses.
"Blast Your Bench" is an awesome shock routine that will rapidly increase your bench
press strength.
Gains of 30, 40, 50, and even as much as 60 pounds are not uncommon
with this 3 week training routine!
There is also a Special Bonus Report Included at the end of the program. This is a
modified version of the "Blast Your Bench" training system that will focus on increasing
your squatting strength.
In the program we will explain the training methods and techniques. You will learn
exactly step by step what you need to do in order to achieve maximum results.
We will
cover proper nutrition and supplementation, ways to increase your natural anabolic
hormones, techniques to speed recovery, and much more!
So without any further delay, let's get started!
ÐBlast Your Bench IIÑ page 4
2. Program Theory and Exercise Variables
This section will cover some of the concepts and theories that we use in the "Blast Your
Bench" training system. This will give you an overview of how the program works.
The "Blast Your Bench" program is a specialized training routine that you can use every
couple of months to help boost your strength and muscle growth. One might think that if
I can gain 30+ lbs. to my bench in 3 weeks, then I can gain 60+ lbs. in 6 weeks, or 90+
lbs. in 9 weeks, etc... I am sorry the program does not work like that. You will need to
follow a balanced total body workout routine that focuses on developing all areas of your
body equally for the majority of your workouts.
Save the "Blast Your Bench" program as
a "shock routine" for getting past training plateaus.
At the end of the program I have included some sample total body workout routines that
you can follow after you complete the "Blast Your Bench" program. These routines will
allow you to maintain the gains that you made during the "Blast Your Bench" program,
and make more improvement in your strength and muscle growth.
A: Exercise Selection
Compound vs. Isolation Exercises
Compound exercises work multiple muscles across more then one joint. Bench press,
dips, and squats are examples of compound exercises. Isolation exercises work fewer
muscles across a single joint. Dumbbell flyes, pec deck, and leg extensions are examples
of isolation exercises.
Some people believe that in order to target a certain muscle you should use more
isolation exercises and thus develop that muscle more efficiently. However, this is not the
best approach. Isolation exercises that work the muscles across a single joint are not the
most effective way to build muscle.
Compound exercises are far more effective in
building muscle because they incorporate the use of several muscle groups, allow for a
heavier training load, and work more muscle mass in the same amount of time.
Let's look at the squat. It is a compound exercise. It works the quadriceps, hamstrings,
gluteus, lower back, abdominals, calves, and the abductors. Squats allow for heavy
weights to be lifted. This makes the squat an incredibly effective muscle building
exercise. Compared to an isolation exercise such as the leg extension, which only focuses
on the quadriceps, you can see how much more productive compound exercises are for
building muscle.
ÐBlast Your Bench IIÑ page 5
[ Pobierz całość w formacie PDF ]