Here we are in October, the Mr. O. is around the corner and do we really wonder who is going to win? Bodybuilding has come so far but we still have a long way to go. TeamDixon wants to rally the fans, weekend warriors, the hardcore gym rats and all who are interested in the iron game to do what we can to improve the sport of bodybuilding. The sport seems to be split between the natural athlete, the supplemented athlete, and the everyday person just trying to improve their overall health and physique.
TeamDixon says we are all on the same team. We all must eat right, train with intensity, and have the discipline to keep coming back to the gym. Whether you are a powerlifter doing sets of threes or a bodybuilder doing sets of 15 we should pull for, and help each other reach our own potential. Let's stop trying to beat each other and start trying to improve our own game. This article is going to outline a sample program to help all improve their size, shape and conditioning. This program is divided up into five weight workouts per week.
Monday - Quads & hams
Tuesday - Chest & abs
Wednesday - Arms & calves
Thursday - Back
Friday - Shoulders & traps
The barbell will become your best friend. The concept for this program is power movements with the barbell first; every supporting exercise is only to make the first power movement stronger.
Day One - Legs
We start with the big daddy of them all - Squats! The first exercise each day will be your one power movement. You will do 5 sets and the reps for your first exercise will be:
Squats - 15, 12, 8, 6, and 3.
When we squat, we squat to the bucket. Start with a weight you can handle for 15 reps then on each consecutive set go up ten pounds. The key to this entire program is this; if you can handle 80% of your reps without a spot then you go up 5 pounds the next workout. If you go up in one set you go up in all sets.
Our next exercise is:
Barbell Lunges - 4 sets of 8 reps
Do 4 sets of 8 reps; if you can do more than 8 reps the weight is too light. You will do 4 sets of 8 reps with the same weight. If you do 80% of all reps and sets without a spot then go up 5 pounds next week.
Now on to Hamstrings, first exercise is:
Stiff Leg Dead Lifts - 5 sets of 15 reps
Same program as squats, 5 sets, 15 reps, 12, 8, 6 and 3 going up 10 pounds on each set. Next we will do:
Lying Leg curls - 4 sets of 8 reps
4 sets of eight reps, the same rule applies, if you can do more than 8 reps go up in weight. If you do 80% of all your sets and reps then go up 5 pounds next work out. Now our last exercise is:
Leg Extensions - 3 sets of 15 reps
We save this for last because we really want to fill the legs with as much blood, oxygen and nutrients as possible. Do 3 sets with 15 reps, on your 4th and final set do a triple drop set, going to failure on each drop set. As soon as you are done stand up and flex your quads for 60 seconds take 120 seconds rest in between each flexing set. Do 3 flexing sets total. Along with this your nutrition is 75% of your entire program.
For our Monday morning leg workout we'll start preparing our bodies the day before.
A Typical Sunday Nutritional Program:
6 Egg Whites
1 cup cooked Oatmeal
1 cup Berries
1 cup Almonds
1 cup Soy Milk
1 Turkey bagel Sandwich with sliced tomatoes, onions, romaine lettuce
1 tbsp honey Mustard
1 cup Granola
8 oz Boneless skinless Grilled Teriyaki Chicken Breast
1 cup of Brown Rice with diced Red & Green bell peppers
2 servings of Broccoli
16 oz Protein Shake
1 med Apple
8 oz Baked Orange Roughy
8oz Protein Shake
Rise & Shine, It's Leg Day
Protein Shake in before Breakfast
6 Egg Whites
1 cup Cooked Oatmeal
1 cup Diced Peach
1 cup Soy Milk
8:30 a.m. - Squat Time
Eat a post-workout meal consisting of banana protein shake. After the post-workout meal you should fall right back into your regular meal times. And as with anything worth working at you must have consistency with your nutrition plan if you are to succeed with your fitness goals. Decide what your meal times are and stick with them. If breakfast and the first snack is normally @ 7 a.m. and 10 a.m. and one day you wake up late and have breakfast @ 8:30, you should still eat your snack @ 10 a.m., otherwise; you'll be counting on your fingers all day and after 2-or-3 days of this you won't know what time you should ever be eating.
Meals should be adjusted according to the amount of protein, carbohydrates and fat needed for your body type and fitness goals. The proper quantity and quality of nutrition becomes increasingly important to the demands put upon the body. Eat every 3 hours and do not skip meals, your body depends on you for its fuel and don't forget your supplements!
You are a champ, because you are a doer not a couch potato. Be the best you can be, always get better, always do more reps or more weight, never stay in the same place. In this life we either get better or worse, you will never remain the same. We want to unite all people interested in improving their physique. Our next article will cover chest and abs. Any questions or comments please feel free to e-mail us anytime; if we can help we would love to.
As always have a great day and even a better workout.