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Heavy Hittin' Bodybuilding Plan Week 10 | Unilateral Training!

Posted by Team Xtreme on Dec 7, 2014 9:13:00 AM

Heavy Weights Unilateral Training!

Week 10 is going to be Heavy Weights for Unilateral Training (one side working at a time while using the other hand or leg for support). Your goal is 4 Sets of 5-10 reps (Heavy Weights). You should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 5 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. This Unilateral Training Week will recruit a bunch of your Core muscles as well as demolish the muscles you plan to exercise each workout!

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Topics: training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 9

Posted by Team Xtreme on Nov 30, 2014 8:51:00 AM

Medium-Lite Weight Dropsets!

This Week for Week 9 it’s going to be Medium-Lite Weight Dropsets (a set of medium weights for an exercise then immediately DROP to lite weights for that exercise). The Goal is 3 Sets of 10-15 reps (medium weights) then 15-20 reps (lite weights). You should be getting a tough burn at 10/15 reps and barely be able to make it to 15/20 reps. If 15/20 reps is easy then add heavier weights. If 10/15 reps are not possible then lighten the weight a bit.

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Topics: training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 8

Posted by Team Xtreme on Nov 23, 2014 10:07:00 AM

Pounding Heavy Weights with Supersets!

Week 8 is going to be a Heavy Weights Pounding with Supersets (hit one muscle group then the opposing without resting). Your goal is to complete 3 Sets of 5-10 reps (Heavy Weights) where you should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit. These Muscle Pounding Supersets workouts will Pound the whole body so again be respectful of your Rest, Recovery, & Maintenance days!

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Topics: training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 7 | Medium Weights Smash!

Posted by Team Xtreme on Nov 16, 2014 9:23:00 AM

This week, for Week 7, it’s going to be a Medium Weights Smash. The goal is 4 Sets of 10-15 reps (Medium Weights) where you should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 15 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. These Muscle Smashing Body Part Split workouts (Week 7) will smash the whole body so, again, be respectful of your Rest & Recovery day!

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Topics: training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 4

Posted by VPX Sports on Oct 26, 2014 11:00:00 AM

This is week 4 and it’s going to be a Lite Weight Shocker with the goal being 4 Circuits of 15-20 reps where you should be getting a tuff burn at 15 reps and barely be able to make it to 20 reps. If 15 reps is easy then add heavier weights. If 15 reps is not possible then lighten the weight a bit. Be ready to get your HEART and Muscles Pumpin'!

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Topics: training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 3

Posted by VPX Sports on Oct 19, 2014 9:27:00 AM

Ok, it’s week 3 of this series and time to go back to Heavy Weights. The goal is 5 sets of 5-10 reps with heavy weights where you should be getting a tuff burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit.

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Topics: training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 2

Posted by VPX Sports on Oct 9, 2014 1:04:00 PM

Last week, for Week 1, I had you go “Heavy” with 5 circuits 5-10 reps but this week I want you to use “Medium” Weights, aim for 4 circuits of 10-15 reps! Your goal should be to be getting muscle pumping burn about 65-75% of the way through each set and barely be able to get a 15th rep because of muscle bursting pumps! Using medium weights will trick the muscles, since they are expecting heavy weights like last week, and you will crush this workout with some serious intensity!

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Topics: vpx, training tips, muscle building, muscle, workouts, weight lifting

Heavy Hittin' Bodybuilding Plan Week 1!

Posted by VPX Sports on Sep 28, 2014 10:26:00 AM

Week 1 - (Warm-up before each workout with a 10 minute walk, then stretch the muscles you plan to obliterate!)

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Topics: vpx, training tips, muscle building, muscle, workouts, weight lifting

Give Powerlifting a Chance!

Posted by VPX Sports on Aug 31, 2014 10:17:00 AM

Chances are if you’re reading this you’re into fitness, but maybe competing up on stage in a skimpy outfit just isn’t your thing. You love pushing yourself, slinging heavy weights, and are always trying to go heavier than that person next to you at the gym. You’re competitive, love challenging yourself, and like to lift heavy. Sound familiar? If so, why haven’t you given powerlifting a try?

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Topics: muscle, weight lifting, muscle chef, powerlifting

Weight Training: F.R.F.S.O – Failure, Rest, Form, Squeeze, And Overload

Posted by VPX Sports on Jun 1, 2014 10:19:00 AM

My philosophy behind weight training can be summed up in one phrase. “In order to succeed in the weight room you must fail!” What do I mean by this? You must reach failure with the rep range and weights you are using. Reaching failure, in my mind, is the most important rule due to the fact that it promotes the most muscle growth. A lot of lifters go into the gym and do 3 sets of 10 reps on, for example, bench press. They increase the weight each set and seem to still finish with 10 repetitions. Maybe that last set they struggled to reach 10, but what about the first two sets? Basically, they wasted 10 minutes of their time with too many warm-up sets. Instead of reaching failure and breaking down muscle tissue, this particular lifter fatigued their chest by messing around with a lighter weight on the first two sets. Therefore, the end result finished with less weight being used on their heaviest set because the muscles were too fatigued from the excessive warm-ups. Don’t get me wrong - it’s great to warm up, as everyone should to avoid injury, but to fatigue your muscles before your heaviest sets is just counterproductive.

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Topics: muscle, muscle building, training tips, workout techniques, workouts, weight lifting

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