CHEST

Some of these training technique's you have seen are just examples of different ways to train. I think everything works just not for long, saying that nothing beats good hard solid training. Now you have given this a go lets try a different approach. Lets start with chest. Warm up with the bar on flat bench, slowly progress every set increasing the weight, we are trying to get good solid reps and sets here. Finally you will get to a weight that you find hard to get 10 reps with, once you do that do one more set with the weight you had just done before that, example 60 kg 100 kg 140 kg then back to 100 kg. Then onto incline here we want 3 good solid sets of reps 10-15 . Then move on to Flat Flys its a good exercise for chest, here do 2 good heavy solid sets on the last set lighten the weight and pump a good 30 + reps and if the chest is still not tired go onto seated chest press, blast out another 3 sets on here. That should be chest done. Good Luck.

Back

Did you manage that leg work out? Now for back. I think the harder body part out of all of them. For me more reps not extremely heavy works the best as its easy to use more arms then back. First set - pull downs, all out big set as many as you can 40-50 reps. Then do two heavy straight sets. Then move on to seated rows, do two straight sets. Then on third set a drop set, descending the weight from your max weight all the way up to the stack, taking 2 plates off at the time. Now on to bent over rows, 3 good heavy sets here, then after all that try 3 sets of rope pull downs, get good strech, then pull the rope keeping your elbows close to the body. Do it like you would pull overs only standing with the rope. OK that's it. Remember that protein shake and get some rest for the next workout. Good luck.

Mark

LEGS

OK... How's that chest? A bit sore? Now for my favorite, LEGS. I have so many great leg routines, here is just one of them. First - leg extentions, go all out on this first set, starting with half your max weight, try to get 30 + reps. Then drop the weight, 2 plates at the time all the way up to the stack. Then do 2 heavy sets 10 - 20 reps. Now straight on to leg press, one set here but it is a big set, start with your max weight, do 10 reps, take one plate off at the time, keep descending the weight all the way down to one plate. Now on to squats, a good 3 heavy set 15 to 20 reps, now you will really have to grind these out. Those legs will really be burning now. After squats do 3 sets of lounges, always a good one to finish on. After that you should be pretty much done. Good luck :)

Mark

Chest workout

Have you tried that calf work out yet? Try this chest workout. First set, do half your max weight, do as many reps as you can, try to get 40 - 50 reps, then drop the weight, get another 10 - 15 reps. This is all out set to failure. 2-nd set go heavy 10 -15 reps. 3-rd set do the same, then go onto the bench press do 2 straight sets to failure. Then, the last set do all out set press as many as you can, then drop the weight. That's chest done. Not many sets but maximum intensity, that chest will be burning. Give it a go, it will be good for a change, rather than just straight sets. Remember, less volume and more intensity! Good luck :)

calf workout

Every couple of weeks I will give you new workout to try. This week its calfs. Try this: standing calf raises, put on a weight what is about half max weight, do a flat out set 40 - 50 reps, after this first set the calfs will be screaming, let your training partner complete his set then go straight back in double the weight and go all out 15 - 20 reps if you can. Then go on to seated calfs, load it up max weight and do as many as you can, then drop a weight, keep descending the weight till you cant move it. Then go to the leg press machine, load it up max weight, put your feet on the edge of the plate (were you would but your feet), press out as many as you can squeezing hard on them toes, do as many as you can, again drop the weight all the way down... That's calfs done. At this point you should be finding it hard to walk. Limp to the counter in the gym and get that protein drink in you.

Best protein drink for after training is whey protein isolate. Its quick in the system. Good choices are Nectar, Breezer, Isopure and GN Platinum Protein.

Give it a go :)

All the best

Mark

The UK BFF British Championships have now taken place, despite not placing my gains from last year have been very pleasing, I was ten kilos heavier than last year, it was my first time in the heavy weight line up. There were some great physiques up there. I think the best man won on the day. I am going to continue with the same training regime and diet plan as it is working. The main supplements I have used for these gains are sports sense, pure whey, USN a nitrox, witch I talked about before and I think it is a very good product I also used glutamine and I think the new pro desserts by cnp are great for a treat now and again. I will talk a bit more about my training plan and diet next time. Keep training hard.

All the best

Mark Etherden

I have started dieting for the UKBFF British finals now. Not really needing to change very much as the diet has been pretty much clean all year round, I have tryed a few different supplements this year, one being A Nitrox by USN, I found it has given me great results I feel stronger more pumped and more vascular. Another supplement I have introduced UDO's OIL, I am having a tablespoon with my porriage in the morning and it has definately made a difference, I feel better within myself, it has helped me draw off body fat and it has helped my skin look healthier.
In the past staying healthy was not a priority for me but now I have learned that it is essental to stay as healthy as possible by taking multi vitamins, udos oil, eating healthier and doing cardio all year round. Being in a healthier state has resulted in me being able to train harder for longer, which has obviously resulted in greater muscle gains.
As my diet progresses I will tell you what supplements I have used and my training techniques

All the best Mark Etherden.