Jeff Anderson-Optimum Anabolics

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Jeff Anderson-Optimum Anabolics

  1. 1. Notice The information presented is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes only. Neither grow- muscle-now.com nor CQC International, LLC assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered required practice. Specific medical advice should be obtained from a licensed legal health practitioner. Consult your physician before you begin any diet, exercise, or training program. The contents of this publication are fully protected by copyright law. Any other posting or distribution without written consent from the author will be a violation of copyright law and violators will be prosecuted. WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  2. 2. Introduction Well, here we are again. Hopefully you’ve completely reviewed the entire OPTIMUM ANABOLICS PROGRAM and you’re ready to dig your heels in and start putting on some MAJOR MUSCLE! If you’ve already read the entire manual and understand how ALL of the 8 ANABOLIC FACTORS and HYPER-ADAPTIVE CYCLING are combined to drive your body’s super-growth hormones through the roof, then you’re at the RIGHT PLACE! But if you’ve decided to ‘skip ahead’ to this BONUS PROGRAM, in hopes you were going to find a ‘magic’ exercise routine, then you just fell into the same TRAP that most other bodybuilders fall into…thinking that muscle is made SOLELY from the work you do in the GYM! SORRY TO DISAPPOINT YOU! While the workout I’ve provided in this bonus program will give you EXACTLY the right stimuli for targeting your muscles for growth, AND allow you to choose the MOST EFFECTIVE exercises custom-tailored to your needs and wants, AND provide you with a STEP-BY-STEP plan for getting the most from the OPTIMUM ANABOLICS PROGRAM, it’s going to take far more than the best workout in the world to move you toward your goal of packing on slabs of ROCK HARD MUSCLE! If you haven’t read every word of the previous material, then you need to cart your ass right on back to PAGE 1 of the OPTIMUM ANABOLICS PROGRAM and dig in! A Word From The “Muscle Nerd”… “Don’t take this lightly guys. Most likely, you’ve purchased this manual because you were frustrated with the LACK of results from your current training program. You’ll be frustrated with THIS ONE as well if you don’t FIRST learn how all of the growth factors are combined into one complete ASS- KICKING program!” WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  3. 3. For the rest of you… LET’S GET STARTED! As I discussed in the OPTIMUM ANABOLICS PROGRAM, most bodybuilders are currently trying to grunt their way out of the undertow of CHRONIC OVERTRAINING patterns. If you’re currently one of these people, starting the workout portion of this program will just put you DEEPER into the dreaded CATABOLIC ZONE! As I directed you earlier, If you’ve already been busting your ass in the gym for over 2 months, training 3-4 days or more per week… TAKE A WEEK OFF! You need to give your body a good break before you can effectively program your body for growth using the first 3-week PROGRESSIVE LOAD PHASE! If you’re relatively NEW to bodybuilding, or it’s been a WHILE since you’ve been in the gym, it’s time to simply introduce your body to the elevated stress loads it’ll be handling. A Word From The “Muscle Nerd”… “If you think you can just jump right into the workout program from a ‘cold start’ you’ll only be setting yourself up for a potential MAJOR INJURY! Your body needs a little time to effectively prepare your muscles, joints and ligaments for the heavier stuff that’s coming up.” Now just a couple of thoughts to get you on the right track… WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  4. 4. Whether you’re beginning with the pre-program workout or, if you’re more experienced, going right to the OPTIMUM ANABOLIICS WORKOUT, do NOT be tempted to do MORE than the prescribed number of SETS, REPETITIONS, or EXERCISES during ANY of the workout phases! Each day’s workload is SPECIFICALLY DESIGNED to support the HYPER- ADAPTATION process. If you’re in your PROGRESSIVE LOAD PHASE and don’t feel like you got enough of a workout from the 3 sets that were prescribed, DON’T decide to do ANOTHER SET! Remember that you’re actually PROGRAMMING your body to expect CONTINUED increases in workloads in order to force a HYPER-ADAPTIVE response. Likewise, if you’re into your HYPER-ADAPTIVE CYCLE and going 2 - 3 REPS SHORT of failure seems a little ‘odd’ to you, DON’T take it upon yourself to decide that MUSCULAR EXHAUSTION is the ONLY way to go and knock out that extra rep! Bottom line? You’ll fall FAR SHORT of your goals if you STRAY from the master plan…TRUST ME! On the following pages you’ll find 4 TOOLS to get you on your way… 1. Another peek at a 24-week example of the OPTIMUM ANABOLICS PROGRAM’S HYPER-ADAPTIVE CYCLING process; 2. A CHECKLIST for getting started; 3. An INSTRUCTIONAL GUIDE for using this workout log; and 4. The OPTIMUM ANABOLICS EXERCISE TABLES, FORM NOTES, and WORKOUT LOG WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  5. 5. = Workout Stress Load LEGEND Hyper-Adaptive Cycling Overview = Protein Levels (24-Week Sample) Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Progressive Hyper-Adaptive Progressive Hyper-Adaptive Progressive Hyper-Adaptive Progressive Hyper-Adaptive Load Cycle Load Cycle Load Cycle Load Cycle (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) (Workout) High Protein High Protein Low Protein Hyper-Adaptive High Protein Low Protein Hyper-Adaptive High Protein Diet Diet Diet Cycle Diet Diet Diet Cycle Diet Diet WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  6. 6. OPTIMUM ANABOLICS PROGRAM CHECKLIST Have read and understand complete OPTIMUM ANABOLICS ebook 3-ring binder for Daily Workout Log Sheets Equipment Check Sports watch for timing rest periods and workout length The Optimum Anabolics Workout Exercise Tables and Daily Workout Log Sheets printed out and inserted in 3-ring binder If you’ve been following an intense exercise regimen for over 2 months, take a week off in order to be fully prepared for the first PROGRESSIVE LOAD phase. Physical Preparation If you’re new to bodybuilding or if it’s been longer than 6 WEEKS since you’ve worked out, take the next 2 weeks and complete the following 5-day/week PRE-PROGRAM WORKOUT to get your muscles primed for the first PROGRESSIVE LOAD phase… 2-Week Pre-Program Workout • Complete Days 1 – 5 in Week 1 and Days 6 – 10 in Week 2 • Perform 4 sets of 12 reps for each exercise • Rest 1 minute between exercises and 2 minutes between supersets • Don’t worry about lifting heavy or going to muscular exhaustion. It’s MUCH more important to focus on super strict form and prepare your body for the work ahead. Day 1 Day 2 Day 3 Day 4 Day 5 Shoulders Arms/Abs Legs Back Chest/Abs (1 superset) (2 supersets) (1 superset) (1 superset) (2 supersets) 1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from Table 1 with 1 Table 5 with 1 Table 11 with 1 Table 15 with 1 Table 17 with 1 exercise from exercise from exercise from exercise from exercise from Table 3 Table 6 Table 12 Table 16 Table 18 then… then… 1 exercise from 1 exercise from Table 9 with 1 Table 9 with 1 exercise from exercise from Table 10 Table 10 Day 6 Day 7 Day 8 Day 9 Day 10 Shoulders Arms/Abs Legs Back Chest/Abs (1 superset) (2 supersets) (1 superset) (1 superset) (2 supersets) 1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from Table 2 with Table 7 with Table 13 with Table 15 with Table 17 with 1 exercise from 1 exercise from 1 exercise from 1 exercise from 1 exercise from Table 4 Table 8 Table 14 Table 16 Table 18 then… then… 1 exercise from 1 exercise from Table 9 with Table 9 with 1 exercise from 1 exercise from Table 10 Table 10 WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  7. 7. Using the optimum anabolics program workout log Tip of the Day Great ideas and Daily workout info reminders to help Tells what day/week/ you get the most phase of workout and from the OPTIMUM diet you’re in as well ANABOLICS as which bodypart is Day 1 / Week 1 Tip of the Day: Remember that FORM is MUCH PROGRAM. being targeted. Workout: Progressive Loa more important than the weight you’re lifting. Don’t be Diet: High Protei afraid to drop the amount you normally lift in order to Bodypart: Shoulder ensure proper technique! Reps Rest Exercise Table Exercise Set Weight Target Actual Periods Refer to the Exercise Front Lateral Raise 1 25 12 11 Weight Tables provided at the Table 2 25 10 10 Choose a weight 1 beginning of the which will allow you Superset 1 3 20 8 9 workout log and to perform the Arnold Press 1 40 12 14 choose only 1 Table target number of exercise for the 3 2 45 10 10 repetitions using prescribed sets; Write 3 45 8 8 strict form and full the chosen exercise in Rear Cable Lateral range of motion. 2 minutes between supersets 1 30 12 12 1 minute between exercises R i the ‘Exercise’ column Table 2 2 30 10 10 to the right. Superset 2 3 30 8 7 Cross Cable Raise 1 20 12 14 Table 4 2 30 10 9 3 20 8 7 Dumbbell Shrugs 1 45 12 12 Table 2 2 45 10 10 Superset 3 3 45 8 8 Barbell Military Press 1 95 12 13 Table 3 2 95 10 10 3 95 8 8 Notes: Rest Periods Notes Target/Actual Reps Dictates the Just some extra space Target is what you’re amount of rest to to jot down any aiming for; Actual is take in between revelations during where you record the each exercise and your workout. (e.g. - number of reps you between each exercise form were capable of lifting superset (Keep considerations, notes with the weight you your sports watch for next workout; that chose. This will help handy!); Changes cute blonde’s you adjust the weight each week to vary number…) you use to meet your program stress target reps. loads. WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  8. 8. A Word From The “Muscle Nerd”… “Ok, let’s get into the nuts and bolts of your program... This next page is the beginning of your workout log. Use the TABLES provided to choose ONE EXERCISE to slip into each workout based upon the TABLE NUMBER listed next to each set in your daily workout log. Then follow the prescribed REST PERIODS in between each exercise and between each superset. The following example will help you understand how to interpret each day’s program… Need and example? Let’s see…referring to the first superset for DAY 1/WEEK 1, this is what it would look like if you chose the FRONT DUMBBELL RAISE and the ARNOLD PRESS from the tables you had to choose from. Follow along… Front Dumbbell Raise…12 reps then rest 1 minute Arnold Press…12 reps then rest 2 minutes Front Dumbbell Raise…10 reps then rest 1 minute Arnold Press…10 reps then rest 2 minutes Front Dumbbell Raise…8 reps then rest 1 minute Arnold Press…8 reps then rest 2 minutes Then it’s on to Superset 2 with the same rest cycle using new exercises from the tables noted. Just follow the tables STEP-BY- STEP and you CAN’T go wrong! Well, the rest is up to you! Work HARD, stay COMMITTED, and enjoy your NEW BODY!” WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  9. 9. Table 1 Table 2 Front Dumbbell Lateral Raise Rear Dumbbell Lateral Raise Lying Cable Pullover Rear Cable Lateral Raise Internal Dumbbell Rotation Dip Bar Shrug Dumbbell Shrug Table 3 Table 4 Arnold Press Side Dumbbell Lateral Raise Twisting Dumbbell Military Press Cross Cable Lateral Raise Exercise Tables Barbell Military Press Table 5 Table 6 Dumbbell Concentration Curl Twisting Dumbbell Kickback Dumbbell Preacher Curl Overhead Cable Extension Reverse-Grip Dumbbell Curl Cable Press-Down Reverse-Grip Barbell Curl Reverse-Grip Cable Press-Down Table 7 Table 8 Assisted Close-Grip Chin Up Weighted Dips Twisting Dumbbell Curl Weighted Close-Grip Push Up Barbell/EZ-Bar Curl Close-Grip Bench Press Hammer Curl Lying Dumbbell French Press Table 9 Table 10 Exer-Ball Dumbbell Crunch Full Rotation Knee Raise Bent Leg Crunch Hanging Knee Raise Twisting Crunch Hanging Leg Raise Superman Lying Leg Raise Table 11 Table 12 Forward Dumbbell Lunge Backward Dumbbell Lunge Leg Extension Seated Leg Curl Lying Leg Curl Table 13 Table 14 Standing Calf Negatives Barbell Squat Donkey Calf Negatives Deadlift Seated Calf Negatives WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  10. 10. Table 15 Table 16 Hanging Row Assisted Wide-Arm Chin Up Twisting Dumbbell Row Wide-Arm Lat Pull Down Jockey Row Assisted Chin Up Wide-Arm Cable Row Close-Grip Lat Pull Down Close-Grip Cable Row High Pull Straight-Arm Pull Down Reverse Back Extension Exercise Tables Table 17 Table 18 Incline Dumbbell Flye Weighted Incline Push Up Dumbbell Flye Weighted Dips Dumbbell Pullover Incline Dumbbell Press Dumbbell Front Lateral Raise Dumbbell Press (Palms Up) Smith/Dumbbell Press To Neck Low Cross Cable Raise Incline Bench Press (Palms Up) Bench Press WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  11. 11. Form notes Twisting Dumbbell Arnold Press Barbell Military Press Military Press • Variation of dumbbell press • Start with palms facing • Hands slightly wider than that hits all 3 deltoid heads each other for better range shoulder width • Start with palms facing you of motion • Keep head straight and rotate as you press up, • Finish at top with palms • NEVER go BEHIND neck! finishing with palms facing facing front out • DON’T lock out arms at top • DON’T lock out arms at top • DON’T lock out arms at top • Reverse rotation to starting Shoulders position Side Dumbbell Lateral Dip Bar Shrug Dumbbell Shrug Raise • Support yourself on a dip • Hold dumbbells at your • Keep arms slightly bent bar with arms almost fully side slightly in front of body extended, elbows only • Raise arms rapidly to slightly bent • Keep head straight while shoulder level shrugging shoulders up • “Press” your body up while • DON’T allow wrists to travel arms remain in place • Rotate shoulders back and above elbows down to start; change • Pause, then lower to start direction half way thru reps Cross Cable Lateral Front Dumbbell Lateral Lying Cable Pullover Raise Raise • Grab low cables opposite to • Hold dumbbells at side • Lie on ground with feet the working arm toward low cable pulley • Raise straight arm rapidly • Keep arms slightly bent to just above shoulder level • Using rope attachment, raise straight arms rapidly • Raise arms rapidly to • Palms should be turned over head shoulder level slightly UP at top position • DON’T allow wrists to travel above elbows Rear Dumbbell Lateral Internal Dumbbell Rear Cable Lateral Raise Raise Rotation • Kneel on floor supported by • Kneel on floor supported by • From a standing position, non-working hand non-working hand and with hold dumbbell at side working hand furthest from • Looking straight ahead, low cable • Rapidly raise slightly bent raise dumbbell rapidly to arm across body until shoulder level • Raise straight arm rapidly dumbbell touches opposite to shoulder level shoulder • DON’T allow wrists to travel above elbows • DON’T allow wrists to travel • Try not to “curl” weight, above elbows taking stress of shoulder WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  12. 12. Form notes Assisted Close-Grip Weighted Close-Grip Weighted Dips Chin Up Push Up • Use an underhand grip, • Difference between dips for • Hands about 8 inches apart hands about 6-12 inches chest and triceps is ‘focus’ apart • Keep elbows pointed • For tri’s, keep body upright; toward feet with upper arms • Have a partner assist by do NOT lean forward or close to body “hooking” arm under ankles bring feet up behind you • Lower body with hands at • Concentrate on contracting • Keep elbows close to body upper chest level biceps, NOT pulling with back • Lower until elbows at 90° • Explode up to full extension and squeeze • You MUST fully extend • Explode up to full extension arms at the bottom! and squeeze • Have a partner assist by pushing down on shoulders • NEVER swing body for • Only add weight if able to if able to exceed target reps momentum exceed target reps Lying Dumbbell French Arms Close-Grip Bench Press Twisting Dumbbell Curl Press • Use barbell or EZ-bar with • Begin with dumbbell at • Lie on flat bench, arms hands about 8 inches apart side, palms facing body extended, palms facing out • Keep elbows pointed • Curl rapidly with upper • Keep upper arms locked toward feet with upper arms arms close to side bending ONLY at elbows close to body • Twist dumbbell while • Lowering dumbbells • Lower bar to upper chest curling until pinky turned toward forehead, rotating toward chin at top until palms facing in • Explode to full extension (supinated) and squeeze • Reverse, squeezing tri’s Twisting Dumbbell Dumbbell Concentration Dumbbell Preacher Curl Kickback Curl • Kneel on bench with • Seated on bench, let • Works better if you reverse working elbow at hip and working arm hang down position on preacher bench palm facing forward by leaning body on pad and • Keep upper arm locked and hang over edge • Keep elbow close to body curl rapidly while turning and twist dumbbell on pinky toward chin • Follow same instructions for movement until palm facing Concentration Curl away and SQUEEZE • Squeeze and fully lower WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  13. 13. Form notes Overhead Cable Reverse-Grip Dumbbell Barbell / EZ-Bar Curl Extension Curl • Grasp high cable with rope • Keep hands slightly closer • Keep palms facing down attachment than shoulder width throughout movement • Face away leaning forward • DON’T rock weight for • Keep elbows close to side with elbows at temples momentum or allow elbows and don’t allow to move to move forward forward • Keep upper arms locked, Arms – cont’d fully extend and squeeze • Fully extend at bottom! • Squeeze at top Reverse-Grip Barbell Dumbbell Hammer Curl Cable Press-Down Curl • Palms always face in • Grasp bar with hands at • Use overhand grip with V- toward body (sideways) shoulder width with palms bar or rope attachment facing down • Don’t turn wrist or allow • Keep arms close to side elbow to move forward • Keep elbows close to side and bend only at elbow and don’t allow to move • Squeeze at top forward • Fully extend and squeeze at bottom • Squeeze at top • Don’t raise arms beyond 90° at top Reverse-Grip Cable Press-Down • Use underhand grip with single-grip attachment, working one arm at a time • Follow same instructions as Cable Press Down WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  14. 14. Form notes Full Rotation Knee Raise Hanging Knee Raise Hanging Leg Raise • Hang from chin-up bar • Hang from chin-up bar • Hang from chin-up bar with back slightly rounded and • Rapidly twist hips to left or • Rapidly kick knees up toes pointing forward right (alternate with each toward chin, rounding back set) bringing knees up slightly during movement • Raise legs up to horizontal toward chin position until at 90° with • Hold and squeeze at the body • Continue rotation by top lowering down other side in • Keep toes pointing up a circular pattern • DON’T swing body for momentum • Hold and squeeze • Concentrate on bringing knees up toward chin by • DON’T swing body for rounding back slightly momentum during movement • DON’T swing body for momentum Exer-Ball Dumbbell abs Lying Leg Raise Bent Leg Crunch Crunch • Lie back on exer-ball with • Lie on back with hands • Lie on back with legs bent feet wide and stable grabbing sturdy equipment or furniture behind head • Keep hands at ears or • Grasp low-weight dumbbell crossed on chest with both hands at upper • Raise legs rapidly to 90° chest level with body • Raise only head and shoulder blades off ground • Curl head and shoulders up • Squeeze abs for 3-count until back just above and slowly lower legs to • Don’t pull head up with horizontal while “pressing” floor arms dumbbell up and behind • Contract abs at top head • Squeeze hard at top Twisting Crunch Superman • Lie on back, legs bent and • Lie on stomach with hands cross one leg over other so fully stretched out to front ankle is on other leg • Raise arms, shoulders and • Put hand opposite bent leg legs off ground at same behind head time • Without pulling head, bring • Squeeze and hold for 3- elbow toward opposite knee count • Switch sides after target reps WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  15. 15. Form notes Barbell Squat Deadlift Forward Dumbbell Lunge • Keep bar on traps, 1-2 • Keep feet parallel and • With dumbbells at side, inches below back of neck shoulder width step forward with one leg • Feet shoulder width turned • Grasp bar with overhand • Touch back knee lightly to out slightly grip, slightly wider than floor shoulder width • Keep back straight, • Maintain sight of big toe maintaining lumbar curve • Keep back straight, over knee and head up maintaining lumbar curve and head up • Keep back straight and Shoulders • Squat until thighs parallel to arms loose floor – NO DEEPER • Stick out chest while straightening legs • Return to starting position • Explode up in controlled and alternate legs manner • DON’T “hunch” back, let shoulders slump, or arms • DON’T lock out legs at top bend legs Backward Dumbbell Leg Extension Seated Leg Curl Lunge • With dumbbells at side, • Don’t lock out knees at full • Keep natural curve of step backward with one leg extension lumbar without arching back • Touch back knee lightly to • Keep toes pointed up and floor out throughout movement • Keep feet pointing away from body with ankles at • Maintain sight of front leg’s • Squeeze quads at top 90° angle big toe over knee • Squeeze hamstrings in bent • Keep back straight and contraction arms loose • Never relax legs between • Return to starting position reps and alternate legs Lying Leg Curl Standing Calf Negatives Donkey Calf Negatives • Keep natural curve of • Keep back straight • Keep legs straight lumbar without arching throughout movement throughout movement back • Lift weight with both legs, • Lift weight with both legs, • Keep feet pointing away squeezing at top squeezing at top from body with ankles at 90° angle • Remove one foot, rotate • Remove one foot, rotate working foot outward working foot outward • Squeeze hamstrings in bent slightly slightly contraction • Lower body slowly while • Lower weight slowly while • Never relax legs between contracting calf contracting calf reps Seated Calf Raise • Lift weight with both legs, squeezing at top • Remove one foot, rotate working foot outward slightly • Lower weight slowly while contracting calf WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  16. 16. Form notes Assisted Wide-Arm Assisted Chin Up Hanging Row Chin Up • Keep grip wide with palms • Keep grip at shoulder width • Grab barbell resting above facing away with palms facing away ground about 3’ (such as on lowest setting of squat rack) • Have a partner assist by • Have a partner assist by “hooking” arm under ankles “hooking” arm under ankles • Elevate feet on exer-ball or other structure so feet are • ALWAYS start each rep • ALWAYS start each rep about the same height as fully extended at bottom fully extended at bottom bar • Use hands as “hooks” and • Think of hands as hooks • Keep body straight and focus on pulling elbows and focus on pulling elbows raise body to bar at nipple down rather than pulling down rather than pulling line body up body up • Add weighted belt or vest • Squeeze shoulder blades • Squeeze shoulder blades when possible together at top (imagine together at top (imagine squeezing a pencil between squeezing a pencil them) between them) back Close-Grip Lat Pull Wide-Arm Lat Pull Down Twisting Dumbbell Row Down • Keep grip wide with palms • Use close-grip attachment • Fully extend arm at bottom facing away with palms facing each with palms facing to rear other • ALWAYS start each rep • Pull dumbbell to armpit fully extended at top • ALWAYS start each rep area while twisting fully extended at top dumbbell until palms facing • Use hands as “hooks” and toward body focus on pulling elbows • Think of hands as hooks down rather than pulling and focus on pulling elbows • Keep head up and back body up down rather than pulling straight body up • Squeeze shoulder blades • Squeeze back at top of together at bottom (imagine • Squeeze shoulder blades movement squeezing a pencil between together at bottom (imagine them) squeezing a pencil between them) WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  17. 17. Form notes Jockey Row Wide-Arm Cable Row Close-Grip Cable Row • Hold a low, close-grip cable • Use wide-arm attachment • Use close-grip attachment while leaning body back in a “V” shape – legs straight, • Always keep back arched • Always keep back arched head down, and arms fully and head up and head up stretched to front • DON’T lean forward at start • DON’T lean forward at start Back – cont’d • Pull handle into chest while position position moving into a “horse • Pull bar to upper chest with • Pull handle to lower chest, jockey” position – head up, elbows turned out pulling shoulders down and legs parallel to floor back • Squeeze shoulder blades • Squeeze shoulder blades together and return to start • Squeeze shoulder blades together and return to start together and return to start Straight-Arm Pull Down High Pull Reverse Back Extension • Stand facing cable machine • This is a variation of the • Lay face down on flat bench gripping lat bar attachment deadlift, only use light (the higher the better) with at shoulder width weight on the barbell to legs off bench avoid being a “leg exercise’ • Keeping arms straight but • Grasp onto sides of bench not locked, pull bar down to • Keep back straight and feet for support upper thigh parallel just over shoulder width • Keeping legs straight, raise • Focus on using back as one unit to just above muscles as much as • Raise bar rapidly to buttocks level possible shoulder level, with arms only very slightly bent • Hold for 1-2 count before lowering • Arms should be only very slightly bent so bar is suspended AWAY from body • Lower slowly to start WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  18. 18. Form notes Weighted Incline Weighted Dips Incline Dumbbell Press Push Up • Elevate feet on bench • Difference between dips for • Keep bench incline below chest and triceps is ‘focus’ 30° to avoid using • Use push up bars or shoulders dumbbells to allow deep • For chest, let body lean stretch at bottom forward and bring feet up • Hold dumbbells at behind you with legs bent shoulders like holding • Keep body straight suspenders throughout movement • Lower until elbows at 90° • Raise quickly, moving • Have a partner assist by • Keep focus on chest and elbows back and up, pushing down on shoulders explode up twisting dumbbell until if able to exceed target reps palms facing toward feet • DON’T lock elbows at top • Add weight if able to • DON’T lock out arms at top exceed target reps Smith/Dumbbell Press chest Dumbbell Press Incline Bench Press To Neck • Hold dumbbells at • ALWAYS use Smith • Keep bench incline below shoulders like holding machine or dumbbells for 30° to avoid using suspenders safety…NEVER use a shoulders straight bench press!!! • Raise quickly, moving • Lower bar down high on elbows back and up, • With shoulder-width chest twisting dumbbell until position, lower bar or palms facing toward feet dumbbells to neck • Raise bar keeping elbows out • DON’T lock out arms at top • Keep elbows pointing out and raise quickly • DON’T lock out arms at top • DON’T lock out arms at top Bench Press Incline Dumbbell Flye Dumbbell Flye • Keep hands slightly wider • Keep bench incline below • Keep arms slightly bent than shoulder width 30° • Lower weight slightly below • Lower bar to just above • Keep arms slightly bent shoulder height nipple line • Lower weight slightly below • Keep chest tight throughout • Never bounce weight off shoulder height entire movement chest • Keep chest tight throughout • Focus on squeezing pecs • DON’T lock out arms at top entire movement together at top of movement • Focus on squeezing pecs together at top of movement Dumbbell Front Lateral Low Cross Cable Raise Dumbbell Pullover Raise (Palms Up) (Palms Up) • Start with dumbbell held • Stand holding dumbbells • Grab handles of low pulleys vertical over chest with both with palms facing forward with both hands hands and arms at sides • Keep arms straight and • Keep arms rigid with • Keep arms straight and raise raise both hands to elbows at 45° both hands to shoulder level, shoulder level, palms facing palms facing ceiling ceiling and nearly touching • Lower to good stretch of each other chest and ribcage • Squeeze chest at top • Squeeze chest at top • Squeeze chest while raising weight back to start WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  19. 19. A Word From The “Muscle Nerd”… “Oh yeah…I thought I would slip in a copy of the Optimum Anabolics 20-Minute High-Intensity Interval Training (HIIT) Workout as well just to REALLY turn up the thermostat of your FAT BURNING furnace on those ‘off days’. And don’t be afraid be creative with the exercises you train with. (Refer to page 60 in the Optimum Anabolics Program Manual for some alternatives.) Just make sure you’re working out at the proper INTENSITY LEVELS to reap the full rewards.” OPTIMUM ANABOLICS HIIT WORKOUT Workout Intensity Exercise Time Phase Level * Warmup Bike 5 minutes 1 Jump Rope 3 minutes 2 Treadmill 5 minutes 2 Wind Sprint * * 30 seconds 3 Workout Bike 3 minutes 2 Rowing Machine 4 minutes 2 Jump Rope 3 minutes 2 Wind Sprint 30 seconds 3 Cool Down Bike 5 minutes 1 * Intensity Levels: 1 – Breathing rhythmically, but able to carry on a full conversation 2 – Breathing deeply but able to carry on a broken conversation 3 – “Winded”! Work hard enough to feel a burn in your muscles and have to catch your breath but avoid extreme or painful exertion * * Wind Sprints: For some, this may mean an all-out “balls-to-the-wall” sprint; for others it may only be a simple light jog. Doesn’t matter! As long as you FEEL winded, you’ve done your job. A Word From The “Muscle Nerd”… “OK…enough TALK already! It’s time to see what you’re REALLY made of! ON TO DAY 1…” WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  20. 20. Day 1 / Week 1 Tip of the Day: Be sure to feed your body Workout: Progressive Load every few hours to keep your metabolism Diet: High Protein burning fat and providing a steady supply of Bodypart: Shoulders protein for muscle repair and growth. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 1 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 3 2 10 3 8 Table 1 12 Superset 2 2 2 10 3 8 Table 1 12 4 2 10 3 8 Table 1 12 Superset 3 2 2 10 3 8 Table 1 12 3 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  21. 21. Day 2 / Week 1 Tip of the Day: Take a picture of yourself in Workout: Progressive Load either a bathing suit or workout clothes. It’s Diet: High Protein great to see where you started from and can Bodypart: Arms / Abs be a great motivator for pushing on. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 5 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 6 2 10 3 8 Table 1 12 Superset 2 7 2 10 3 8 Table 1 12 8 2 10 3 8 Table 1 12 Superset 3 9 2 10 3 8 Table 1 12 10 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  22. 22. Day 3 / Week 1 Tip of the Day: If you ever want to get BIG, Workout: Progressive Load you MUST learn to squat and deadlift. Your Diet: High Protein entire body will benefit. Start slow, learn the Bodypart: Legs proper mechanics and get ready to grow! Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 11 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 12 2 10 3 8 Table 1 12 Superset 2 13 2 10 3 8 Table 1 12 14 2 10 3 8 Table 1 12 Superset 3 13 2 10 3 8 Table 1 12 14 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  23. 23. Day 4 / Week 1 Tip of the Day: Declare your goal publicly! Workout: Progressive Load Telling a friend or family member of your Diet: High Protein desire to get big will keep the pressure on Bodypart: Back and the motivation high to make it happen. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 15 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 16 2 10 3 8 Table 1 12 Superset 2 15 2 10 3 8 Table 1 12 16 2 10 3 8 Table 1 12 Superset 3 15 2 10 3 8 Table 1 12 16 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  24. 24. Day 5 / Week 1 Tip of the Day: Use a spotter for safety Workout: Progressive Load reasons (anyone standing around will be Diet: High Protein happy to help) but DON’T use them to force Bodypart: Chest/Abs out more reps beyond muscular exhaustion. Reps Rest Exercise Set Weight Target Actual Periods Table 1 12 Superset 1 17 2 10 3 8 1 12 2 minutes between supersets Table 1 minute between exercises 18 2 10 3 8 Table 1 12 Superset 2 17 2 10 3 8 Table 1 12 18 2 10 3 8 Table 1 12 Superset 3 9 2 10 3 8 Table 1 12 10 2 10 3 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  25. 25. Day 1 / Week 2 Tip of the Day: Take the time to stretch Workout: Progressive Load during your rest periods. Muscle only Diet: High Protein stretches effectively when warmed up and it Bodypart: Shoulders will help speed up recovery. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 1 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 3 3 8 1 minute between exercises 4 8 1 12 Table 2 10 2 Superset 2 3 8 4 8 1 12 Table 2 10 4 3 8 4 8 1 12 Table 2 10 2 Superset 3 3 8 4 8 1 12 Table 2 10 3 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  26. 26. Day 2 / Week 2 Tip of the Day: When doing curls, never let Workout: Progressive Load your arms move forward during the exercise. Diet: High Protein Hold your elbows against your sides for the Bodypart: Arms / Abs entire movement. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 5 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 6 3 8 1 minute between exercises 4 8 1 12 Table 2 10 7 Superset 2 3 8 4 8 1 12 Table 2 10 8 3 8 4 8 1 12 Table 2 10 9 Superset 3 3 8 4 8 1 12 Table 2 10 10 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  27. 27. Day 3 / Week 2 Tip of the Day: Go light on your squats and Workout: Progressive Load deadlifts during the first few weeks. Form in Diet: High Protein these movements MUST be PERFECT if you Bodypart: Legs want to avoid injury and get the most gains. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 11 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 12 3 8 1 minute between exercises 4 8 1 12 Table 2 10 13 Superset 2 3 8 4 8 1 12 Table 2 10 14 3 8 4 8 1 12 Table 2 10 13 Superset 3 3 8 4 8 1 12 Table 2 10 14 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  28. 28. Day 4 / Week 2 Tip of the Day: When doing chin ups, don’t Workout: Progressive Load think about pulling yourself up. Instead, Diet: High Protein imagine pulling your elbows down to make Bodypart: Back the movement easier. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 15 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 16 3 8 1 minute between exercises 4 8 1 12 Table 2 10 15 Superset 2 3 8 4 8 1 12 Table 2 10 16 3 8 4 8 1 12 Table 2 10 15 Superset 3 3 8 4 8 1 12 Table 2 10 16 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  29. 29. Day 5 / Week 2 Tip of the Day: When performing presses, Workout: Progressive Load DON’T arch your back! Plant your feet flat Diet: High Protein on the ground and concentrate on keeping Bodypart: Chest/Abs your upper body still during the lift Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 17 Superset 1 3 8 4 8 1 12 Table 2 10 90 seconds between supersets 18 3 8 1 minute between exercises 4 8 1 12 Table 2 10 17 Superset 2 3 8 4 8 1 12 Table 2 10 18 3 8 4 8 1 12 Table 2 10 9 Superset 3 3 8 4 8 1 12 Table 2 10 10 3 8 4 8 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  30. 30. Day 1 / Week 3 Tip of the Day: Count your repetitions Workout: Progressive Load backward. You’ll be thinking of how many Diet: High Protein reps you have left instead of how many Bodypart: Shoulders you’ve done, helping you push to the end. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 1 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 3 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 2 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 4 3 8 4 8 5 15 1 12 Table 2 10 2 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 3 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  31. 31. Day 2 / Week 3 Tip of the Day: Yes, Week 3 is tough! But Workout: Progressive Load relief is just ahead in weeks 4 - 6. Longer Diet: High Protein rest periods and some SERIOUS growth! Bodypart: Arms / Abs Push hard! Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 5 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 6 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 7 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 8 3 8 4 8 5 15 1 12 Table 2 10 9 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 10 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  32. 32. Day 3 / Week 3 Tip of the Day: When performing squats, Workout: Progressive Load keep the bar off the back of your neck to Diet: High Protein avoid compressing the spine, causing injury. Bodypart: Legs Always rest it on the back of the shoulders. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 11 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 12 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 13 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 14 3 8 4 8 5 15 1 12 Table 2 10 13 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 14 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC
  33. 33. Day 4 / Week 3 Tip of the Day: When performing pull Workout: Progressive Load downs, begin the movement by first pulling Diet: High Protein shoulders down while arms are still stretched Bodypart: Back out. Then pull the weight down toward body. Reps Rest Exercise Set Weight Target Actual Periods 1 12 Table 2 10 15 3 8 Superset 1 4 8 5 15 1 12 Table 2 10 16 3 8 4 8 5 15 30 seconds between exercises 1 minute between supersets 1 12 Table 2 10 15 3 8 Superset 2 4 8 5 15 1 12 Table 2 10 16 3 8 4 8 5 15 1 12 Table 2 10 15 3 8 Superset 3 4 8 5 15 1 12 Table 2 10 16 3 8 4 8 5 15 Notes: WWW. GROW – MUSCLE – NOW .COM © 2004 CQC International, LLC

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