Pro workouts: Build Muscle With These 7 Legendary Workouts

Sometimes your 必威体育apptraining will hit a wall and that's not such big of a deal – your muscles simply have to be targeted with some new stimuli from time to time.随着程序的巧妙变化,range of reps,targeted area or weight,new growth will be just around the corner.But while you're at it,why not incorporate some pro tips in your new routine and watch your gains go through the roof??

A number of top 必威体育appbodybuilders have been more than willing to reveal their award-winning methods and techniques about stimulating maximum growth.So make sure your motivation is at the right level and challenge yourself beyond the edge by following in the footsteps of giants like Jay Cutler,维克多·马丁内斯,罗尼·库尔曼Chris Cormier,Johnnie Jackson,Melvin Anthony and Darrem Charles.

We hope you're mentally prepared to bring your game to the next level,because these workouts are designed for nothing less than top results.Welcome to the backstage of 必威体育appbodybuilding's Herculean league!!

1。Jay Cutler: mind-to-muscle connection

IFBB pro Jay Cutler's method for building huge and powerful muscles revolves around the rest-pause principle.他避免以稳定的速度进行连续的重复,而是做两次计数停顿,使肌肉在运动的顶部或底部得到剧烈的挤压。

Maintaining balance and control while focusing the weight on the targeted muscle is a priority for this legendary 必威体育appbodybuilder.But just like Coleman,他还说,通过许多练习,more muscle groups have to work as one to allow for optimal contraction and full range of motion.

Cutler's biceps workout:

• Barbell curls: 5-6 sets,8-10个代表
• One-arm dumbbell preacher curls: 3 sets,8-10个代表
• Incline dumbbell curls: 3 sets,8-10
• Two-arm high-cable curls: 3 sets,8-10个代表
• Hammer curls: 3 sets,8-10个代表

2.Victor Martinez: high intensity

The Dominican pro 必威体育appbodybuilder Victor Martinez likes to hit his muscles with strict,high-intensity reps for maximum impact,确保焦点肌肉得到所有的工作量。During his early years,the jacked IFBB star had a lot of trouble developing his arms,which were his greatest weakness.

He states he was 必威体育apptraining them twice a week for a long period of time with no substantial results before becoming frustrated enough to actually reduce his efforts to one arm workout every two weeks.And that's when he first experienced real growth.So when it comes to building massive arms,his advice is rather simple: don't overtrain.Keep in mind that your arms already get a piece of the action during your chest,背部和肩部训练,so don't push it too far with excessive isolation work on top of that.Rest and recovery is crucial for growth.


• Close-grip bench presses: 4 sets,10 reps
• Weighted dips: 4 sets,10 reps
• Pushdowns: 4 sets,10 reps

3.Ronnie Coleman: explosive power

第八届的冠军先生。Olympia title stresses the importance of using explosive power and strict execution on every single rep.Instead of opting for lighter weight and focusing on the contraction,Coleman prefers forcing his muscles to work to their full capacity with as much weight as possible,while maintaining a perfect form.

事实上,he would rather perform fewer reps with high intensity and full range of motion,pushing all muscles in a given area to work together than to repeatedly hit one isolated muscle group.In the case of the biceps,Coleman adds:"To get those puppies to work,你必须用你的三角洲,forearms and even your abs as you tense to explode into the rep.""

Coleman's biceps workout:

•杠铃卷:4套,8-12 reps
•站立交替哑铃卷曲:3组,8-12 reps
•弧形酒吧布道卷发:3套,8-12 reps
• Standing cable curls: 4×2 sets,8-12 reps


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