AXS.com brings you inside access to tickets, artist news, and exclusive stories on concerts, tours, sports teams, family events, arts, theater, and festivals. Everyone knows that you need an effective workout plan and a great bodybuilding diet to succeed. This book gives you: The scientific approach to working out i.e. How to Train Penitentiary Style. CT Fletcher, dubbed “the strongest man you never heard of” started lifting weights at the age of 2. He’s originally from Little Rock, Arkansas but has been in Southern California for 5. Powerlifter turned bodybuilder, CT is a 6 time world champion; 3 time drug tested world bench champion and 3 time world strict curl champion. He’s a top over- 5. CT feels his greatest accomplishment is his 7. America contest because he did it drug free against the best powerlifters in the world. His motivation comes from his mother for all of her support and his cousin for being such a badass. Welcome to Boxing for Life! This site is dedicated to teach individuals how to box, and to give back to the sport that has helped change my life. The first day is always the hardest, days two and three usually aren. Ron Arvine, President of Arvine Pipe & Supply Co., Inc. Fletcher touts a 7. CT describes the Penitentiary Style Workout as not worrying about set and rep numbers, but putting the most focus and energy into every last rep. Give it all you have and act like it’s the last rep you will ever complete. Penitentiary Style form is admittedly not going to satisfy the form sticklers and some may wave a bullcrap flag, but they are some of the biggest guys you will ever see. Half of CT’s workout still consists of a powerlifter training model to increase strength. Couple that with bodybuilding parameters and you have an amazing physique that is extremely strong. He said he has no intentions to compete again; he has accomplished everything he has set out to do. Supplements that Fletcher suggests: Related: How to get ripped abs. A sample arm workout would include: 5 to 6 sets of a minimum of 1. Single Arm Dumbbell Preacher Curls. EZ Bar Preacher Curls. Incline Bench Hammer Curls. Concentration or Cable Curls. Other exercises that CT Fletcher uses: Shoulders. Seated Dumbbell Overhead Press. Standing Barbell Lateral Raise. Seated Smith Overhead Press. Chest. Flat Barbell Bench. Flat Dumbbell Bench. Flat Barbell Pyramid Bench. Smith Bench. Incline Barbell Bench. Pushups. Biceps. Incline Bench Hammer Curls. Dumbbell Preacher Curls. EZ Curl Bar Preacher Curls. Barbell Preacher Curls. Straight Bar Cable Curls. Concentration Curls. Triceps. W Bar Tricep Extensions. Straight Bar Tricep Extensions. Back. Dumbbell Rows. Lying Machine Rows. Deadlifts. Lat Pulldowns. T- Bar Rows. Pullups. Legs. Squats. Hack Squats. Box Squat. Leg Press. Check out this article for a workout routine. Be sure to like us on Facebook for updates. If you have any comments or questions, feel free to leave a message below! Blast Your Bench Chest Workout Weight Lifting Program. On this very page you are about to find out how to increase your max bench press by as much as 5. Pounds in just a few short weeks while getting Bigger, Stronger, and more Muscular all over! And do people look at your in disbelief when you tell them that you even workout? And almost to the point wanting to quit working out entirely because you don't know who or what to believe anymore? That being big and strong isn't even possible for you and that you'll just stay the same forever? I know all too well from first hand experience what it's like to be the . I've been in your shoes and I can relate to what you are going through. Just solid predictable results every time. And You Want Results NOW. You don't want to be spinning your wheels and floundering around in the gym for years before you can see any significant gains. What I'm telling you is the God's honest truth, and you need to hear about it because I guarantee you the way you're training now is robbing you out of 9. Trust me, it will be worth it.. You may have heard of me before, because I've been online for over a decade! Since 1. 99. 9 I've helped literally thousands of aspiring bodybuilders and muscle building enthusiasts from all over the world with absolutely astonishing results. I've competed in powerlifting with personal best lifts of 4. You know what I'm talking about.. I got picked on and bullied in school. I was pretty much a loner and the other students just walked all over me. It seemed like they could sense that I was weak and they took advantage of it. It was a York home gym machine and a York barbell and dumbbell set. While they all meant well, they didn't have a clue as to what really worked and what didn't when it came to building muscle. Obviously something was wrong. I may have trimmed off some of my pudgy belly, but what I was doing certainly wasn't helping me gain more muscle mass. I weighed less then 1. I mean just look at the picture to the right.. I had a thin chest and skinny spaghetti noodle arms.. Sometimes for several hours at a time. Severe overtraining was putting it mildly. Looking back at it now I can see how stupid it was, but at the time I didn't know any different. And my lack of progress would just frustrate me even more. It was because of this that.. Obviously something was wrong.. I studied every book, magazine, and video on weight training, exercise, fitness, and nutrition that I could get my hands on. I would go to the library and get bodybuilding and strength training books and read them cover to cover. But the more techniques I tried, the more I began to realize that none of the methods were quite as good as the authors claimed. I would just go as a fan and a spectator, but I would stay afterwards just so I could meet and talk to the competitors. I became good friends with several of these bodybuilders and powerlifters and would often train with them in the gym and pick their brains on the best training methods for building size and strength. This is when things started to happen for me. I was pondering the idea of someday competing in a powerlifting meet and was asking some of the experienced lifters at the gym if they could help me with a training routine. He said that it was a training cycle that he used to help peak his strength for competitions. I was used to the typical workouts where you'd do 3 sets of 8- 1. So some were listed in pounds and others were listed in kilograms.). I've kept that same power training routine and used it several times over the years to help me work up to a personal best 4. You may go several weeks (or months) with little or no gains, then you could try something different, maybe a new routine, get a new training partner, join a different gym, or whatever and then experience several weeks of great progress before settling into another training rut. The problem with most workouts programs, probably like the one you are following now, is they plateau and leave you without any measurable gains for weeks, months, and in the extreme cases.. This bench press tip that you are going to learn here is used by some of the best bench pressers in the world. The less distance you have to move the weight the stronger you will be. To shorten the distance that you press the bar you need to expand your rib cage and stick your chest out. While at the same time squeezing your shoulder blades back together behind you. Just sit up tall in your chair and take a deep breath, expand your rib cage, and stick your chest out as far as you can. If you did this correctly your chest should have expanded by a couple inches or more. At the same time squeeze your shoulder blades back together behind you as far as you can. You can even alternate back and forth between holding your arms out in front with your upper body relaxed and then holding your arms out in front with your chest expanded and shoulders pulled back just so you can feel the difference. By expanding your chest you can shave an inch or two off your bench press stroke. And by pulling you shoulder blades back together behind you you'll reduce the distance by another inch or two. Look at the pictures below and you'll see the difference. Look how far the elbows are in front of the torso in the first pic compared to the second pic. Yet, the arms are straight and locked out in both pictures. And that's just one of literally dozens of valuable training tricks that you'll learn about in the . Give this tip a try in your next bench workout and I'm sure you'll notice the difference in strength and muscle activation immediately! By organizing your workouts in this manner you'll be able to recover and grow much more quickly and dramatically speed up your strength and muscle gains. Won't Frequent Workouts Cause Overtraining? By doing shorter, more frequent workouts you actually place less stress on the. Central Nervous System. And this allows for more consistent strength and muscle gains. Most of the old Eastern Bloc. Olympic weight lifting. I came to this conclusion after witnessing the calf. Olympic rings athletes. A. high- frequency training plan will make your muscles grow, period. You will be manipulating all vital workout factors that. This allows you to start the program with. Helping you in your quest to building the strong muscular physique that you've always wanted. There is no fluff and no filler; just the hard- core truth about building muscle and maximizing your strength gains, FAST! This straight forward, easy to understand, step- by- step program will give you all the tools you need to succeed. This one totally goes against the BS that the mainstream . If you ignore this key factor you will never gain make any appreciable muscle gains, no matter how hard you try - Page 1. Learn what repetition ranges are most effective for packing on muscle mass and making rapid strength gains. Note: it is not as simple as just doing all heavy low rep training either - Page 3. Why the time you allow yourself to rest between sets can have a huge impact on your overall muscle growth. Almost no one figures this one out on their own, even though it's been scientifically proven in real world results - Page 8. Get the real facts about . And find out once and for all what the best exercises are for strength and muscle development and which ones are a complete waste of your time - Page 6. The ? What does it actually mean and is it really the best way to train? The truth is your testosterone levels get depleted in less than an hour of working out.. Forget those stupid internet 1 rep max calculators, they only give you a rough estimate. Use this method to be 1. Page 1. 5. Learn how to use proper . If you don't fuel the machine you'll never gain optimal size, strength, and power. Learn exactly what to eat and when to eat with these easy to follow meal plans - Page 2. How To Bench for maximum poundage. Get detailed step by step instructions for improving your leverage and maximizing your strength gains - Page 1. Learn the one huge mistake most guys make in their diet that guarantees they won't gain an ounce of muscle.. And get the honest facts on what nutritional supplements can actually help speed up your progress - Page 2. How to turn your kitchen into your own ? The answer will shock you - bonus report. Learn exactly how much weight to lift during your workouts. No more guess work, the exact weights that you need to lift are outlined based on your current strength levels - Page 4. Learn about a common over the counter supplement that increases growth hormone, improves brain function, and prevents muscle atrophy.. Does caffeine really help improve exercise performance? YOU will be in a position of power. With all the misinformation out there nobody knows who to trust anymore. And the more you read the more confused you get. I've been in your shoes before and I know what you are going through right now. I've personally used it and it has been successfully used by over 1. You'll join the select few who get real results and actually get bigger and stronger in the gym on a regular bases! You can download it to your computer right NOW and get started your very next workout! The same program that has helped literally thousands of guys blow their old personal best lifts out of the water and build solid natural muscle mass in the shortest time possible! But it is also incredibly results producing! You can print off this off and take it with you to the gym and just follow it step- by- step to reap all the shirt- busting growth I've just described to you.. If you increase the weights you lift in the squat, then the rest of your body will undoubtedly grow in proportion. So if you are looking to enhance your overall fitness and conditioning level, this is the program for you! This kind of grueling training will whip your body into shape like nothing else. It's also ideal for football players who are looking to crush the 2.
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