Disclaimer:

The information presented on this website has been collected over several years from a variety of sources [authentic medical textbooks, journals, excercise magazines, trainers, bodybuilders, internet, television, personal experience].

Although the author himself is a medical doctor and did his best to collect and APPLY that information, and even though the excercise programs presented here are far more productive than 95% of the HOGWASH printed in muscle magazines, the author assumes no responsibility / liability for the
accuracy / reliability of this website. And is not liable for any loss [ harm or injury, accidents, mishaps, fire, flood, terrorism, car-jacking, bad credit history, late payment, maxing-out on credit card, earthquake, hurricane, tidal wave, power-failure, war, famine, drought or plague e.t.c ] that may or may not occur with the use of this website.

Please consult a Medical Doctor before starting any exercise program.
 
 
 

INTRO:

Please take note that this information is directed towards intermediate or advanced trainees who have had atleast some backgroud information/experience about bodybuilding/excercise. So I am not going to waste my time over such topics as what supplements to use, or which training method is best. BUT I would mention THIS...

In no circumstances would you ever need more than 1 gram of protein per kilogram of lean bodyweight, and in most cases just 0.8gm/kg (recommended by WHO), unless you are pregnant, mal-nourished, or have some other underlying condition. That's 1 gm/kg of lean bodyweight, no matter how hard you train.

Egg protein is still the most effective, most economical and highest quality source of protein available. No protein powder can have a BV (Biological Value) higher than 100  regardless of what you read in Muscle Mags.

And please remember that excercise is a form of stress. The following workouts employ the theory of HIT [hi-intensity training]. And although there can be great variation in individual excercise tolerance - training more frequently than 2-3 times a week will lead to over-training sooner or later.
 
 

Some of the most productive free-weight Excercises:

- Barbell Squats
- Deadlifts [stiff-legged or conventional]
- Pullovers
- Standing Press [with Barbell or Dumbbells]

Excercises not worth wasting your time on:

- Bench Press
- Seated Calf Raises
- Most isolation excercises
- Most self invented / fancy paints excercises like the Arnold Press, Zottman Curl, Neider Press, Scott Curl, Bradford Press and God knows what else people
  could come up  with.
 
 

Sample Excercise Routines

Here are some sample routines. When more than one set is indicated for an excercise, the preceding set(s) are warm-up sets. Warm-up sets are performed with much lighter weight and terminated 2-3 reps short of failure. The final set is the HIGH INTENSITY set where an all-out effort is required,  never terminate the set untill you  reach failure.

Also, before starting an excercise routine do a general warm-up, either a few minutes on a treadmill or light-weight compound excercises perfomed in a circuit fashion.
 
 
 
 

ROUTINE 1

- 2 sets of Pullovers with a Dumbbell
- 2 sets of Barbell Squats
- 3 sets of Calf Raises
 

ROUTINE 2 [Modified Pre-exhaust for frontal thigh muscles]
Warning: use pre-exhaust infrequently or this could be too much of a good thing

- 2 sets of Barbell Squats
- rest 60 secs
- 2 sets of Leg Extensions superset immediately with 1 set of Deadlift [Deadlifts to be performed immediately after the final set of Leg Extensions]
- 2 sets of Leg Curls
 

ROUTINE 3

- 1 set of Parallel Bar Dips
- 1 set of Upright Rows
- 1 set of Parallel Bar Dips superset with 1 set of upright rows

ROUTINE 4

- 2 sets of Pullovers with a Dumbbell
- 2 sets of Standing Dumbbell Press
- 2 sets of Peck-Deck
- 1 set of Parallel Bar Dips

ROUTINE 5

- 2 sets of One-arm Dumbbell Rows or 2 sets of Negative-only chins
- 2 sets of Barbell Squats

ROUTINE 5 [pre-exhaust for lats]
Warning: use pre-exhaust infrequently or this could be too much of a good thing

- 1 set of Bent-over Barbell Rows
- 2 sets of Pullovers superset immediately with 1 set of Bent-over Barbell Rows [Barbell Rows to be performed immediately after the final set of Pullovers]
- 2 sets of Stiff-legged Deadlifts [use straps if grip fails]