Pumping Station Bodybuilding
is committed to providing those interested in weight training and
bodybuilding with the most effective lifting methods, supplements and
fitness equipment available. Many
programs fall way short of the mass
increase, strength improvement, weight loss, body toning, and muscle
definition that they promised. They may have taken hours of your
precious time with minimum results. They may have left you too exhausted
to perform your important daily activities. We are committed to teaching
you bodybuilding fat loss and muscle gain through weight training and
By Michael Berg, Assistant
Managing Editor, and Michelle Basta Boubion, CPT
- Always start with a 5-10-minute warm-up and
follow with gentle stretching to prepare the working muscle groups.
- During weeks 1-3, weight-train three times
per week on nonconsecutive days. You'll train four days a week
during weeks 4-5.
- During weeks 1-3, rest 60-90 seconds between
sets (longer for larger muscle groups). During weeks 4-5, cut your
rest periods by 15 seconds but still strive to lift the same amount
of weight or more for the same number of reps.
- Choose one additional exercise per workout
(noted as a Wild Card) to work a lagging area in your physique. Do
three sets as indicated.
- After your first warm-up set for most body
parts, choose a weight that allows you to reach the target rep range
at muscle failure. Your last few reps should be difficult.
- Extend your set where indicated with
advanced training principles. They include:
- Compound set -
Do exercises for the same muscle group back to back with no rest.
- Forced reps - A
training partner provides assistance, allowing you to complete a
couple of extra reps past failure.
- Drop set - Once
you reach muscle failure, quickly drop the working weight by about
30% and continue doing as many reps as you can until you reach
- Partial reps -
Once you reach muscle failure, complete several additional reps,
powering through a very short range of motion.
- Pre-exhaust -
Complete a single-joint movement before the compound movement to pre
fatigue the targeted muscle group.
- Complement your weight workout with cardio
(see reverse) and a smart nutritional program to start you on your
way to your most ripped, leanest physique ever.
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