Do you want to get big? Tryna get swole? Interested in becoming a beefcake? Look no further than this brand spankin’ new SHOULDALEGZTRAPZABZ workout to get the people goin’.
Today’s motivation is actually some very practical, useful advice from Kelly Starett. Apply these movement principles to your deadlift to optimize performance/ most efficiently create torque with your body.
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:
Alright you ingrates, this is the last week of this particular SHOULDAZLEGZABZTRAPZ volume workout, so DO IT TO IT. Pack on that weight, push yourself, and feel that muscle growth. This is our time; you were born for this, so go out there and take it!
This speech was good enough to pump the motley college crew of Americans up to upset the world champion Russians in their hockey Olympic showdown in 1980. It should more than suffice to pump you bros up to take down some iron.
Choose weights appropriate to your strength level. Again, you should not be going to failure until the last round or two (if that), on any of these movements. Substitute lying leg raises for TTB if necessary.
Get pumped up this Monday with CJ Fletcher. Unchain yo mind!
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:
Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.
If you need a spot for your workout, look no further for advice than good ol Dom.
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
This week marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.
SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time.
Today we salute you, Mr. Steve Schmidt. Sure no one knows what in God’s good name this lift is, nor what purpose it serves. But you still nailed your attempt, just like you did the hordes of fangirls that I’m assuming started pursuing you after this accomplishment.