SECRETS November 2013 Weight Training Daryl s Secret Lifting Vault. Hello, I would like to thank you for signing up for my monthly newsletter. Each newsletter will be filled with my secrets and fit tips. Enjoy! DARYL S SECRET LIFTING VAULT. These techniques will save you hundreds of hours in the gym. The Secret Lifting Vault drive and to break the rut in your training. 1. Parallel Dips and Chinning Combined: If you knew something that This technique is great for those helped your training and, you who are running short on time made fast gains would you let and want to get a great pump to everyone know what you were the lats and chest. You will need doing? Most people who succeed never give their secrets a dip stand and a chinning bar. Once you complete a set of to success away, unless they Gironda dips, immediately do a can profit from it somehow. In set of pull-ups. Go back and bodybuilding, secrets, are hidden in all the competitors. If forth with only enough rest to get into proper position. Three to all the top bodybuilders gave five sets is challenging and will away their secrets then the provide a great pump. For a competition would use those real challenge try the ten by ten techniques to beat them. I (10 reps, 10 sets). If you do not would like to share with you have a dipstand you can use the some of the secrets to neck press or dumbbell chest bodybuilding success that will press. help you gain faster. These methods are rarely written in books. These techniques can be 2. Up The Rack: This technique is a guaranteed employed during your regular programs to boost the anabolic muscle pump. It is a favorite of mine. This is another time saver. [1] Let me help you one on one with my Online personal training. The Elite Series. Check it out on my site:
For this technique you will need to have access to dumbbell rack with five pound increments. Start with a weight that you can handle and perform six reps. Rest just long enough to take two to three deep breaths, then pick up the next pair of weights (five pounds heavier). Continue up the rack until you can only perform 3-4 reps. That is all you have to do! 3. Down the Rack: Same technique as the last except start with the heaviest weight first and work down to your lightest set performing 10 to 12 reps. 4. Up and Down The Rack: This technique is more difficult by incorporating techniques Two and Three. This is a great way to blast the muscles but don't perform this as a regular part of your routine. Only use it to blast the muscles when you feel that you need a change. 5. Tense the Muscles: Contract the muscles hard isometrically (posing ) right after you complete a set. This provides the blood stay in the muscle and increases the pump. It helps establish the synapse. 6. Chinning with Weight: Perform a set of pull ups holding a ten pound, or heavier, weight with your feet. When you complete as many reps as you can, drop the weight and then bang out as many reps as you can. 7. Partial Reps: At the end of your set perform 1/4 to 1/2 reps at the top. 8. Bench Presses and Squats: Do not lock out the elbows or knees during the exercise. This provides constant tension on the muscle and provides for a greater pump. 9. Concentration Exercises: Many people lift weights and do not concentrate on the exercise. They simply go through the motions. The old saying, "put your mind to it" is true. If you take a light to moderate weight and perform the exercise using total concentration as you use total concentration to visualize the muscle getting pumped up, you will be amazed at the pump you feel in your muscle. 10. Training with a Partner Curls: This is an ego based exercise. Guys always want to try and out do each other and this techniques promotes a sense of competition. Competition drives a person to excel. What you do is take a barbell and perform 12 reps, then hand off the barbell to your partner. The only rest is when you are waiting for you partner to finish his set. Change hand positions and speed to challenge your partner. Continue passing the weight until you both have had it. 11. Ultimate Bench Presses: Here is a sure fire way to pump the chest. After you complete your last set of a chest exercises, preferably chest presses, elevate your feet on a flat bench and put your hands on the floor. Perform as many elevated push ups as you can. Then you go down to a regular push up and bang out as many as you can. Finally you go to your knees and do half-weighted push ups. Do as many of these as you can. By the time you get to the half-weighted push ups you will be able to complete just a few reps giving you a great pump in the chest. 12. After Curl Chinning: If your biceps need more attention, here is a great technique to boost them into new growth. After you complete your last set of curls, go over to the chinning bar. Grab the bar with palms facing you. Do as many pull-ups as you can. Do only one set! This simple technique can give you a great pump in the bicep. 13. Negatives: Negatives are eccentric contractions. Concentric contractions usually burn out faster than eccentric contractions. We tend to have more strength in the eccentric phase of the exercise than concentric. During this technique you simply work the eccentric contraction by resisting the weight. Once you can't do any more concentric contractions you force the weight into the starting position, either by cheating (swinging the weight or by having a partner), and then work the [2]
negative by resisting the weight and coming down slow. This method is best for bicep curls, because you can cheat into the starting position and then bring the bar down slow into the eccentric contraction without losing control of form or the weight. Bench presses can be used but you might need the help of a couple of spotters. 13. Regular Sets, Plus Fast Double: This is a great shocker to the muscles. How it works is like this; After your last set and rep you set the weight down. Rest for three seconds and then pick the weight up and complete two more repetitions. Continue this pattern for two or three additional two rep sets. You will get a great pump and this will force new growth. 14. No Rest Between Exercises: You can use this technique with any routine. All you do is don't take any rests between exercises. This is good when working agonist and antagonist muscle groups. For example, performing a neck press then going over to the lat pulldown without resting. This keeps the blood pumping and also cuts down on the time of your training. 16. Lat Stretching: Add another inch to your lats with this technique. After your last rep on the pull up bar simply hang onto the bar and stretch, hold this position for as long as you can. Concentrate on feeling the lats stretch. You can move side to side slightly to get even more stretch. 17. Pumping Set: This is known as a flushing technique. Once you complete your regular methodic (set and reps) you grab a lighter weight and then put up 20 more reps. This should produce a burning feeling in the muscle. Only perform one set at the end of your regular methodic.this can actually be done after every exercise. 18. Shock Your Muscles Into Growth: Adaptation is the enemy in bodybuilding. In order to make gains it is necessary to constantly change up your routine. Some bodybuilders change their routine every time they workout or every week depending on the need. Here is a unique technique that can help you create new routines and to shock the muscles into new growth. 19. The Pre-Exhaustion Workout: This technique makes it possible to work a muscle harder than usual. It can be used for any muscle group. The objective is to work the primary muscle to fatigue without activating secondary muscles. For example, when you perform a chin up your biceps fatigue first forcing you to have to stop even though you haven't completely fatigued the lats. Therefore, in order to effectively exhaust the lats you can select an exercise that will isolate the lats without having other muscle groups joining in. Here is an example; Start with a Straight Arm Pulldown. By keeping the arms straight, you keep the biceps out of the exercise so that the lats work harder. Once you complete the set, you immediately go over to the chin bar to do pull ups or to the bent over row to the chest. Either one is fine. You have pre-exhausted the back by doing the straight arm pullover and have left enough strength in the biceps to help with the chin up or bent over row so you can continue to work the back and hit the deeper fibers. By the time your bicep fatigue, your back will be spent as well. Here is an example of the Pre- Exhaustion Workout. CHEST!! 1. Pec Deck (6-10 Reps) 2. Incline DB Press (6-10 Reps) 3. Dips (6-10 Reps) * No rest between sets. SHOULDERS!!! 1. DB Side Raises!!! 2. DB Presses!!! 3. DB Raises to the Front BACK! 1, Straight Arm Pullover! 2. Pulldowns on the! Lat Machine! 3. Rowing to The Chest Barbell BICEPS! 1. Scott Curl! 2. Barbell Curl WAIST! 1. Frog Sit-ups!! 2. Leg Raises [3]
CALVES!1. Donkey Calf Raises!! 2. Machine Calf Raises LEGS! 1. Leg Extension!! 2. Leg Press!! 3. Squats TRICEPS! 1. Lying Tricep Press!!! 2. Tricep Pressdown 20. Dumbbell Mid-Hold: This is a unique technique that is only good when using dumbells. Here is how it works. Take your left hand and curl the weight up half way, hold it there and now complete 12 full reps with the right hand. Keep the left hand held at the halfway point the entire time while the right is doing 12 reps. Now switch hands. It might seem easy at first but this technique will sneak up on you fast and will burn the biceps. You could do this for dumbell chest press as well. Maintain one arm at the halfway point while the other hand works. 21. Use Chains: Here is a technique that will challenge you. First, put your weight plates on the bar that you will be using for your exercise, then attach a heavy chain on each side of the bar. When you lift the weight the resistance becomes greater as the links come off the floor. 22. Countdown This is a killer but and a real result producer. Here is how it works, let"s start with ten reps on a bicep curl. Start in the beginning position with your arms extended, now start counting at the same time you curl, 10-one thousand, 9- one thousand, 8 one thousand...etc. until you reach 1- one thousand at the top of the curl. Now begin the eccentric contraction and count again 10- one thousand, 9 one thousand... etc until you get to 1-one thousand at the end of the movement with arms back in the extended position. That is your first rep. Now start you second rep but this time start with 9-one thousand, 8- one thousand...etc. and the repeat coming back down. With each rep you take one second of from the count. Rep 1: 10- one thousand, 9- one thousand, 8- one thousand...etc 7,6,5,4,3,2,1 (repeat count starting with 10 on the eccentric contraction) Rep 2: 9-one thousand...8,7,6,5,4,3,2,1 Rep 3: 8-one thousand...7,6,5,4,3,2,1 Rep 4: 7-one thousand...6,5,4,3,2,1 Rep 5: 6-one thousand...5,4,3,2,1 Rep 6: 5-one thousand...4,3,2,1 Rep 7: 4-one thousand...3,2,1 Rep 8: 3-one thousand...2,1 Rep 9: 2-one thousand...1 Rep 10: 1 one thousand 23. Hold Peak Contraction for 6 seconds: At the peak contraction, hold the weight there for a 6 second count. This will ensure complete crossbridge engagement and will force more blood into the muscle for a better pump. [4]
24. Don!t Let Go Hold onto the weights after each set. Don"t put them down to rest. This is intense and will really make you work. There you have it 24 top secrets from the pros. Add these techniques into your regular routines and you will spark new growth. They will also help you break out of workout plateaus. For the best workout possible you need my AB INFERNO. This revolutionary system makes training the abdominals fun and challenging. Check it out at or www.abinferno.net [5]