Today’s workout marks the start of a new bodybuilding micro-cycle as part of the SwoleFIT strength template. Tempo should be deliberately slowed to increase the amount of time your muscles are under stress. We’ll be using a 3-0-3 tempo: 3 seconds down, 3 seconds up. This slower pace will increase the amount of time your muscles are under tension and should really break down those muscle fibers paving the road for sweet, succulent muscle growth.
Motivation- Check out this video of Drew Brees hitting it hard in the offseason:
For the third week of this bodybuilding micro-cycle, decrease the reps and add on that weight. Push yourself to the limit and learn to tolerate the burning sensation as your muscles are broken down. In the words of a famous movie quote, “If you build it, they will come.” “It” of course refers to muscles and “they” refers to ladies. Science people.
Watch this weird dude consume over 8000 calories in one day as he documents his two month “epic bulk” progression.
Same swole song, different verse. Hit this bodybuilding workout hard on the second week of the ‘micro-cycle’, amp the weights up by 5-10 lbs each. Maintain your form, feel that deluge of blood in your muscleveins (one word, it’s a real word).
Make some time to watch “Pumping Iron”– an hour and a half documentary chronicling bodybuilding in the glory days of the 1970’s.Arnold is the star of the show, providing entertainment, inspiration, and hilarity.
Another four weeks, another NEW VOLUME WORKOUT! Use this week to take the weights back down a notch; focus on form and do not go to failure. I’m programming such that every four weeks starts a new “micro-cycle” with these bodybuilding volume workouts.
Dom shows how to properly carry oneself within the sacred realm of the locker room:
This is the third week of this combination of movements for the volume workout. Increase all weights 5-10 lbs and lower the reps as outlined above. If you still have some extra gas in the tank on your last set, continue repping out the weight until you are at near failure.
Australian rules football is a pretty crazy sport— clearly these guys have phenomenal strength and endurance. Check out the highlights clip below:
5 sets of 5, choose a fairly heavy weight, but do not go to failure
If you don’t have a weighted belt, just hold a dumbbell between your feet.
If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.
Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.
Today’s conditioning BROADSWOAD is named for one of the icons of the 90’s: Jennifer Aniston. With her irrestisible smile and perky… personality, whose heart doesn’t leap every time they see her on screen? Besides being a regular on the defining 90’s sitcom, Friends, she has been in a score of movies. Two classics are Office Space, the tale of a man who decides to transcend his mediocre existence by making Jennifer Aniston his girlfriend (among other things) and most recently Horrible Bosses where she plays a nympho dentist hellbent on screwing “It’s Always Sunny’s” Charlie Day.
Calves too small? Take a nice prescription sized dose of some Dom Mazetti
Today’s volume workout marks the start of another 4-week cycle on a slightly different set of movements. However, the main principles and movement juxtapositions are the same. VERY IMPORTANT– choose lower, easier weights this week and we’ll continue to work up to heavier weights over the next three weeks.
CT Fletcher at it again— classic quote: “Before you go, can I ask you a question? *pauses* What the FUCK IS YOU WAITIN’ FOR?!??”
There should be an app that just plays CJ Fletcher quotes on repeat. It could integrate with your bröötal death metal music and would serve to pump you up like nothing else.
First, there were GODSWODS, honoring the great mythological male deities. Now, I present to you, BROADSWODS, honoring the most sizzling smokes of the modern era. I know you’re thinking two things right now– 1) ‘F*ck yes, Konrad’ , 2) ‘How do you come up with this brilliance? Short answer: SwoleFIT.
Today, we honor a modern classic- Jessica Alba. Let’s be honest, who hasn’t had a crush on this girl? Let’s recall her timeless performances in Fantastic Four as Sue Storm (I believe her super power was looking incredibly hot in a skintight jumpsuit) and Good Luck Chuck, where she plays a selfless, penguin loving 10/10 who ends up falling hopelessly in love with Dane “my jokes are no longer funny” Cook. Yes, Jessica, today SwoleFIT salutes you and dedicates this sick chest/back/bicep/tricep pump to you. If you’re reading this, hollaback girl.
Searched “Jessica Alba montage” on Youtube, and this is what happened. Thanks for sharing, “BKSwagRapper.” I can only assume the “BK” stands for Burger King. Righteous. And remember boys, tuck it up.