View Full Version : Weight Training

09-17-2003, 07:11 AM
I am a huge fan of this site: www.animalpak.com, they give great information and keep your ass motivated. I just thought you guys might find it inspiring so I will post a few of their articles:


Tricep Training
by 8 Ball

So, youíre interested in training for strength, eh? Obviously, you ain't thinking sane. But thatís the way itís gotta be. But, let me tell you something, people think they can just throw some "heavy weights" (and I use that term loosely) around and call it weightlifting. The only thing that will get you is a quick trip to the hospital. If youíre into powerlifting, Olympic lifting, strongman contests, or any type of strength sports, your form and training better be freakin' flawless and absolutely perfect.

I have often said that an athleteís lift and his training for it, have got to be as tight and as precise as a bodybuilderís posing routine; if in ainít flawless, it ainít happening. Speaking of lifting, hardcore training has absolutely nothing to do with looking pretty while doing it. Letís face it, a powerlifter who just puked his damn guts out and has blood shot eyes and bleeding gums after a record squat is nothing weíd like our 5-year old daughter to see. But who the hell cares? In strength sports, itís all about putting the weight up. Put up or shut up as we say.

One of the many mistakes beginners make is focusing too much like a bodybuilder on one group of muscles engaged with a particular lift (the bench = pecs, squats = quads, etc.). What you gotta remember is that every strength lift is a whole body lift. And, going further with it, every strength lift involves the arms to some extent (yes, even squats). So whether pulling, pushing, or holding on to the bar for dear life, your arms are your connection to that weight. This is why it is so important to train them properly, especially the often neglected triceps.

This goes for bodybuilders, as well. Sometimes, they are so ****in' concerned with the peaks of their biceps that they forget that the triceps makes up over two-thirds of the mass of the upper arm! The following routine is meant for putting the strength in the triceps through the roof, but it will definitely add some major ungodly mass to them arms. It is not meant for the faint at heart, and you will be begging for death when youíre done. Do with a at least a 2 minute rest between sets, and a minimum 5 minutes between lifts, otherwise you wonít be rested enough to lift the necessary poundages. Alright, I warned you.
Reverse-Grip Bench Presses (Close Grip):
After a sufficient warm-up and stretching period is done (essential for minimizing injuries), weíre going to start with some close reverse-grip bench presses. These take some getting used to, particularly on the wrists, so take your time in the beginning. Grasp the bar about 12 inches apart; it may help to have someone help you on the lift off since itís an awkward lift. Lower the bar to just below your pecs, elbows in, and then press straight upÖ and none of that "J" movement crap like Coach Iwanna B. Strong taught you in high school. You gotta keep your forearms 90 degrees to the floor. Sound simple? Do 3 sets of 8, with progressive weight increases, and then weíll talk.
Lying Floor Extensions:
Next, move to lying floor extensions. These are favorites of the lunatics at Louie Simmons' Westside Barbell Club, and for good reason. They are similar to skull crushers, except you do them lying on the floor. Start by putting a plate on each side of a preacher bar and set it on the ground. Lie down on the floor in front of the bar. The top of your head should almost be touching the bar. Reach over and grab the bar with a medium grip. With an explosive movement, lift the weight over your head using only your triceps. Keep your upper arms at 90 degrees to the floor.
Now, you really have to focus on these, making sure you only lift with your triceps and nothing else. In other words, donít cheat and turn this into a pullover! Stop the lift when your elbows are almost locked out, and then lower the weight, all the way to down where the plates touch the floor, and the stress is taken off your triceps, and then explode upward again. When youíre done, drop a smaller plate on to the bar and repeat. Do this 3 times. The benefit of using this technique off the floor and with different size plates is that with each plate, the bar starts at a lower level, thereby hitting your triceps at 3 different angles! Pretty damn ingenious, eh?
Seated Hammer-Strength Pushdowns:
Again, start with the heaviest weight you can handle (strictly) for 4-6 reps with the seat in a high position. When you get these out, lower the weight to something for 6-8 reps while dropping the seat one notch, and go again. Repeat for a total of 4 sets, with the last 2 sets consisting of 8-10 reps and 10-12 reps. Be sure to drop the seat a hole each time. This again hits those soon to be monster triceps from different angles.
Dips/Cable Extensions:
Ready to ****in' hurl yet? One last exercise, and this one should put the nails into your arms' proverbial coffin. Real dips on a parallel bar, supersetted with light rope cable extensions (V-grip attachment). This is basically done to saturate your muscles with blood and get them healing. Nothing with heavy tons here, just focus on the burn. Hop on the bar and dip to parallel with perfect form. Do as many you can without hitting the mirror in front of you with puke. Jump over to the extensions and burn out some high reps with these. Take a breather, and repeat again, 3 times each total, dropping the weight on the extensions each time.
Well, you ainít dead yet? If donít feel like youíre dying, you didnít train like a true Animal. As a result, youíll never see jack **** happen to your arms. Try this routine once a week for 4 weeks (definitely no more than 6). This is a real intense and "shock and awe" regimen for the arms, so I strongly suggest that you donít do any other triceps lifting during the 4 weeks. Only do this routine on a day when any other lifts you do wonít affect your triceps, such as doing it with back day. Better yet, do your triceps on a day all by themselves. After the 4 weeks are up, take a week off from any triceps training whatsoever and evaluate your arms condition. If they havenít fallen off yet, you can start a more "normal" arm regimen on your next cycle, and know that youíre on your way to triceps heaven, or hell, as the case may be.

09-17-2003, 07:39 AM

While in the squat rack, place the bar on your back just above the traps, step back and set your feet about shoulder width or maybe a little wider, toes pointed forward, keep your head up and then squat the weight down till your thighs are parallel to the floor, make sure your back is flat and never relax your back while squatting, push the weight back up to the start position.

Leg Presses
Keep your feet close together on the push plate of the machine. Press the weight all the way up till just prior of the full extension of the leg, keeping tension on your thighs while doing this move. Lower the weight all the way down, keep your butt on the pad, do not raise your hips or roll your hips up off to your sides. Concentrate on using the rear section of your should. This targets the rear delt.

Leg Curl
On a leg curl bench, curl the weight up and flex the hamstring at the top of the movement, slowly lower the weight down and stop just before total extension keeping the tension on the leg bicep throughout the movement. You can also do a leg curl standing up on a standing leg machine. Lean forward if you can and curl the leg all the way up squeeze the leg bicep, then slowly lower the weight down to just before full extension similar to the lying leg curl.

Leg Extensions
Extend the thighs all the way up in the movement and lower slowly. Do not jerk the weight or try to use to much.

Stiff-Leg Deadlifts
Stand with your feet about shoulder width, grab a barbell and stand straight up while holding the bar. Keep your knees locked and concentrate on keeping your butt back and up, now bend at the waist while keeping knees locked and butt up, lower the weight till just past your knees, (about three quarters of the way down your leg) and then back up to the start position http://www.animalpak.com/images/img_legs.jpg

09-17-2003, 07:41 AM

Standing Calf Raises
Place feet close together, on the ball of your foot(the part just behind the big toe) on the toe plate of the calf raise machine, keep knees locked and then raise the weight using just your calf not your butt or your knees, come up all the way and then back down all the way to stretch the calf. Do not relax the muscle at any time. always keep tension on the calf even when stretching.

Seated Calf Raises
Using the seated machine do the same move as with the standing machine but use the seated machine, it hits the outer portion of the calf as opposed to the standing raise which hits more of the inner calf.


09-18-2003, 10:17 AM
Those articles are great!