After evaluating where I’m at I decided to change my training up a little bit to a more traditional once per week split. This will allow me to include a little more volume per muscle group. My new split is as follows:
Mon — Back, Calves — Pull-ups or pulldowns, rack deadlifts, bent-over rows, one arm rows, calf raises
Tues — Rest
Wed — Chest, Biceps, Abs — Flat db press, incline db press, cable press, some version of a fly, preacher curls, concentration curls, machine preacher curls, hammer curls
Fri — Quads, Hams, Calves — leg press, squats, hamstring curls, stiff leg deadlifts, split squats or lunges, calf raises
Sat– Shoulder, Triceps, Abs — db presses, db laterals, machine rear delts, cable tri extensions, oh db extensions, close grip bench, external rotators.
Sun — Rest
I’m not the biggest guy in the world, so my game plan is to try and come in as lean and ripped as possible. With my ectomorph body type, however, this means my training style resembles more of an offseason bulking program. I use basic compound moves, heavy weights (relative to me), for 3 sets of 6-12 reps. Although I use basic moves, I vary things like rest between sets and rep tempos in order to change the training stimulus. For some exercises I’ll use a 3-1-x explosive lifting tempo for power, fast twitch fiber recruitment, and neural adaption. Sometimes I’ll use a 2-2 continuous tempo for more time under tension. I believe sticking to basic movements and varying other training parameters is the best way to get results. But who knows, I could be completely wrong….
And cardio? I just don’t do a ton of it. I may practice capoeira or walk outside a little more, but that’s about it. I believe cardio is overrated for body composition change. The most important component for dropping body fat is diet. People don’t want to eat right, so they think that hours on a treadmill can make up for it. It just doesn’t work that way.
What’s up with the Pro Wrestling? In college, I trained in the Brazilian martial art Capoeira. Originally disguised as a dance by slaves, capoeira combines martial arts with dance and acrobatic moves. I used to train at an acrobat/gymnastics studio from time to time, and one day I met a guy who said I should go check out this Pro Wrestling School nearby.
Before I knew it, I had gone through the Boot Camp and was touring with All Pro Wrestling as the Kamikaze Kid Miyaki Frantz. I was one of the smaller guys for the industry (I’ll be competing as a bantamweight at Musclemania), so I used to do a lot of crazy flips and acrobatics moves (like Rey Mysterio Jr.). My finishing move was a 450 splash, basically a 1 ½ flip off the top rope down onto my opponent. For all of you wrestling fans out there, I wrestled matches with The Great Khali and Samoa Joe and was on shows with guys like John Cena, A.J. Styles, Chris Daniels, and even the Honky Tonk Man.
That was a fun time, but I look back now and realize how crazy I was. If I can figure out a way to transfer VHS tapes to You Tube, maybe I’ll post some old videos. But no more of that stuff for me, I’ve switched the ring for the bodybuilding stage.
Next Week — It’s Diet Time!!!!!!