Is one (or more) of your body parts lagging behind the rest of
your development? We have cures for eight common bodybuilding maladies,
from a weak upper chest to stubborn calves and everything in between.
Paging more muscle. Is there a doctor in the house?
If
you're after a more complete physique, ProSource is here to help in
what ails you. We've devised exercise prescriptions for numerous
problems: Do you have biceps that just won't peak? Or legs that
resemble No. 2 pencils instead of tree trunks? Maybe you want lats that
billow out to the sides, or triceps that stand out proudly in
horseshoe-shape relief from your arm.
If that
describes you, read on, and get the workouts that can help you correct
these and other deficiencies. It's all here -- and you don't even need
to idle away your day in a waiting room or don one of those ridiculous
hospital gowns. Now go build new muscle mass -- stat!
Problem Area #1: Upper Chest
It's
one of the most common ailments among aspiring bodybuilders today: A
meaty middle pectoral region topped with sunken upper pecs. Often born
from years of overreliance on the flat bench press, what you need is a
workout that focuses ample attention on your upper chest, and first up
in your workout when your energy and strength are at their highest
levels.
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Pec Rx Workout
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exercise
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sets
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reps
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Incline Barbell Press
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6
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15 (warm-up), 12, 10, 10, 8, 5
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Incline Dumbbell Press
superset with
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3
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8-12
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Flat-Bench Dumbbell Press
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3
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8-12
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Incline Dumbbell Flye
or
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3
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10, 10, to failure
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Incline Cable Flye
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3
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10, 10, to failure
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Instructions:
During the first exercise, pyramid up the weight every set. On the
incline and flat-bench dumbbell presses, do as much weight as you can
handle for all three sets. For your final exercise, flyes, cables offer
the benefit of resistance throughout the range of motion; but in either
case, cable or dumbbell, do each rep slowly, strictly and under
complete control.
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Problem Area #2: Thighs
How many guys do you see with impressive upper bodies and legs that
look like stilts? And is one of those guys you've seen who suffers from
that condition in the mirror? If so, it's time to split your thigh
training in two, so you can focus maximally on your quadriceps and your
hamstrings individually. Place both workouts below in your weekly
training split, at least one full day apart.
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Quadriceps Rx Workout
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exercise
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sets
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reps
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Barbell Squat
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6
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15, 15, 12, 12, 10, 8
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Leg Press
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4
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10-15
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Leg Extensions
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4
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10/to failure
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Dumbbell Walking Lunge
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3
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10 steps each leg
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Instructions:
The name of the game on the barbell squat is to go at least parallel on
every rep -- that is, drop low enough so your thighs are parallel with
the floor -- and pyramid up the weight set to set. Use a full range of
motion on the leg press, going as low as you can without letting your
lower back come up from the pad. Do drop sets on all four sets of leg
extensions; perform 10 reps with a challenging weight, then drop and
rep until failure. Dumbbell walking lunges can be done in a cardio room
if your gym doesn't have a long clear space to walk, or you can do them
in a stationary position if you don't have walking room available. Step
deep on each rep.
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Hamstrings Rx Workout
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exercise
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sets
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reps
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Romanian Deadlift
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5
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15, 12, 10, 10, 8
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Lying Leg Curl
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4
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10-15
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Standing One-Leg Curl
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3
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To failure (10-15 reps)
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Instructions:
Pyramid up the weight set to set on the Romanian dead. Perform the
lying leg curl as instructed for the leg extension in the quad workout,
using drop sets to failure. The standing leg curl allows you to focus
on each leg at a time -- push yourself toward failure on these as well.
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Problem Areas #3 and #4: Back Width and/or Thickness
While for some gym rats the back is "out of sight, out of
mind," hopefully you're one of those who realize that a thick, wide,
powerful back can make all the difference between a wannabe and a
true-blue bodybuilder. Whether you need more muscular depth, a wider
lat spread, or both, a smart option is to split your back into width
and thickness workouts. Some pros will do one in the a.m. and come back
in the evening to do the second, but since going to the gym twice isn't
an option for most of us, the plan is just as effective on separate
days. You can also pair these workouts with other body parts, but do
the back first if it's a priority for you to improve that area.
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Back Width Rx Workout
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exercise
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sets
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reps
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Pull-Up
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3-6
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50 total
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Pulldown To Front
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4
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12, 10, 8
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Straight-Arm Cable Pulldown
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3
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12
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Pull-Up Negatives
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2
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4-6
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Instructions:
For the first exercise, pull-ups, you'll do as many sets as it takes to
get 50 reps total. Pyramid up the weight set to set on both pulldowns
to front and the straight-arm pulldowns. As for the last exercise, only
do these if you're an advanced-level trainee. For negative pull-ups, a
partner supports you at the feet to lift you through the positive
portion of the rep, then you let yourself return to a full hanging
position as slowly as you can, up to a count of 10 seconds on the way
down.
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Back Thickness Rx Workout
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exercise
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sets
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reps
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Bent-Over Barbell Row
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5
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15 (warm up), 12, 10, 10, 6
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T-Bar Row
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4
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10, 10, 8, 6
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Seated Wide-Grip Cable Row
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3
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8-12
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One-Arm Dumbbell Row
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2
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8-12
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Instructions:
Pyramid up the weight, pushing yourself as hard as you can, on both the
bent-over and T-bar rows. For the seated cable row, use a long bar.
One-arm dumbbell rows can either be done standing, bracing yourself
against the dumbbell rack with one hand, or straddling a bench with one
leg up and the other leg on the floor.
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Problem Area #5: Rear Delts
Front delts? Check. Wide middle delts? Check. Protruding rear
delts? Well, for most bodybuilders, not quite. It's one of the most
common imbalances you'll see on a physique, front (i.e. anterior) and
middle delts overpowering the rear (posterior) portion of the muscle.
It's often because rear delts just don't get the same level of
attention as the rest of the shoulder, especially because pressing
moves for chest and delts focus heavily on the anterior and to a lesser
degree the middle delt, while the posterior delt is generally only
worked adequately with specific moves like bent-over laterals. (You
know, the types of exercises you tack on to the end of your delt
workout, after you're energy is spent). To rectify the situation, this
complete delt workout moves the rears to the lead position, so they get
hammered when you're still rarin' to go.
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Rear Delt Rx Workout
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exercise
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sets
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reps
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Bent-Over Dumbbell Lateral Raise
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6
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15 (warm up), 12, 10
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Reverse Pec-Deck Flye
or
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3
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10-12
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One-Arm Cable Bent-Over Raise
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3
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10-12
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Seated Smith-Machine Military Press
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5
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12, 10, 10, 8, 6
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EZ-Bar Upright Row
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3
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10-12
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Dumbbell Lateral Raise
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3
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10-15
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Instructions:
Start with bent-over raises, working your way up to a challenging
weight. Follow these with either the reverse pec deck or bent-over
cable raises using a low pulley. On the seated Smith press, pyramid up
the weight set to set. For the final two exercises, you can also
pyramid up, but power through to get at least 10 reps per set.
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Problem Area #6: Triceps
The biceps get all the glory. That's why gyms are clogged with
guys doing barbell curls while their tri's wither on the vine. However,
the triceps is not the muscle you want to ignore if you want big arms
-- technically it makes up 2/3 of your upper arm, and thus making it
bigger can do wonders for your efforts to stretch the tape measure.
This workout focuses on stimulating the tri's with heavy reps and
multiple angles.
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Triceps Rx Workout
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exercise
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sets
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reps
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Close-Grip Bench Press
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4
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15 (warm up), 12, 10, 6-8
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Incline-Bench EZ-Bar Extension
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3
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10, 10, 8
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Seated Two-Arm Dumbbell Extension
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2
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10-12
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Overhead Rope Extension
superset with
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2
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10-15
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Straight-Bar Cable Pressdown
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2
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10-15
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Instructions:
Your goal on the bench is to work up to as heavy a weight as you can
handle by the last set. Pyramid up set-to-set on the incline EZ-bar
extension (also known as an incline French press) and the seated
dumbbell extension. For the finishing superset, you'll use a rope for
the slightly more challenging overhead move, then continue with the
slightly easier straight-bar pressdown, which should allow you to
really push their triceps to their limits. Be sure to rep to failure on
the last superset on both movements.
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Problem Area #7: Biceps
It's a frustration that's all too common: A biceps muscle that
won't peak, no matter how hard you train it. While the peak is
partially a result of your genetics, you can accentuate it not only by
challenging your biceps with solid exercises like standing curls,
incline bench curls, spider curls and concentration curls, but by how
you perform your reps. Take the time to squeeze your biceps hard at the
top of each repetition, and work through a full range of motion to
thoroughly compel your bi's to swell.
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Biceps Rx Workout
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exercise
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sets
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reps
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Standing Barbell Curl
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5
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15 (warm up), 12, 10, 10, 8
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Incline Dumbbell Curl
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3
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12, 10, 8
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EZ-Bar Spider Curl
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3
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10, 8, 6-8
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Dumbbell Concentration Curl
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2
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12, 10 (to failure)
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Instructions:
The standing barbell curl should be completed with no cheating; if you
have a tendency to rock your body to finish reps, lean against a pole
or sturdy object. On the incline dumbbell curl, do your reps in
alternating fashion, and work through a full range of motion to take
advantage of the stretch this exercise provides. Spider curls are
performed on the flat side of the preacher bench, and can be done at a
standing preacher station or a seated one. Be sure to keep your armpits
in contact with the top of the bench to help keep the stress on the
biceps and avoid the use of leverage and momentum to achieve your reps.
You'll finish with concentration curls, which allow you to focus on
each biceps muscle -- the last set is to failure, which if you choose
your weight right will happen no later than 10 reps in.
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Problem Area #8: Calves
Calves are sometimes a victim of too many reps with a
relatively light to moderate weight. Your calves are under that sort of
stress all day, when you walk around. What they're not accustomed to is
pinpointed, heavy training. Think about it: You hit your other muscle
groups with lower reps and heavy weight -- the calves are muscles too,
and will respond to that same stress. This regimen is meant to be done
with moderate reps and extreme weight, and it's balanced so all angles
of your lower leg get ample attention.
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Calves Rx Workout
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exercise
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sets
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reps
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Standing Calf Raise
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5
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20 (warm up), 15, 10, 10, 8-10 (to failure)
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Donkey Calf Raise
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3
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12, 10, 8-10 (to failure)
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Seated Calf Raise
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4
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10, 10, 10, 8-10 (to failure)
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Toe Raise
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3
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20 (to failure on last set)
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Instructions:
After a warm up, you'll want to pyramid up the weight for standing calf
raises, really challenging yourself on each set, and failing by 10 reps
on the final set. You'll push yourself hard on the donkey calf raise
and seated calf raise machines too, going heavy -- if you can do more
than the reps listed, you're using too light a weight. Toe raises
finish out the workout; for these, you place a plate over the toes of
one foot and lift up as high as you can while keeping your heel on the
floor. Hammer Strength also makes a small piece of equipment to
replicate this, so if your gym has it, you can use that instead.
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