http://webcast.bodybuilding.com/fitshow/2007im/im_fitshow.htm
13:36
"Finishing with... 10 pound hardcore BRUTAL dumbells.... for my fans from Getbig..."
Good one Milos!
I know that only my fans from Getbig would notice brutal poundages...so I couldn't help but mention...
As I said many times - all of you who think that I (and my training partners) train light are welcome to try my "light training"...
Anytime!
I think Hide said the best: "Please come to Koloseum Gym and train with us...I'll kick your ass..."
And I'll bet anything - Hide WILL kick your ass - as he trains with me for about a year...
What MAYBE confuses some people is the way the show was being taped...Nobody really realizes WHAT we are doing - as it is NOT shown from start to finish...
Giant sets are done as a sequence of multiple exercises ONE AFTER ANOTHER - with no rest in between...so after finishing front squats, smith machine squats, partial squats (to the bench), walking lunges, leg extensions and a leg press - by the time I would come to my 7TH exercise in a sequence (without resting in between) - Sissy squats on Hack Machine - 25 pounds on each side is MORE THAN HEAVY weight to complete 10 repetitions....
Some of you only see 25 pounds and Hack Squat machine and assume that this is so easy and "light" - it is laughable...
Well - I would love to see anyone come and join us and do our workout...AND YES - everyone is welcome
- just mention that you are one of the getbig members wanting to challenge Milos's training methods...
To finish our 1st rotation on legs: add 8th exercise: super slow hacks with wide stance - all the way down and only half way up - with 3 seconds pause on the bottom and also 3 seconds pause in the top position (half way up)...Ooops - almost forgot: stance should be only ball of the foot (with heels elevated at all times)...
9th exercise was Smith machine lunges....
Each rotation (total of 4...or was it 5 that day?) was done with progressively heavier weight in EACH exercise...
Hardcore DELTS training with Ed Van Amsterdam was:
Giant sets:
1- Snatch (185lbs)
2- Push press (185lbs)
3- Smith Machine Press(225lbs)
4- D-bell Front raises
5- D-bell Side lateral raises
6- D-bell Bent over lateral raises (I can't really remember the weight...)
7- Upright rows
All of these 7 exercises were done in a sequence ONE AFTER ANOTHER without any rest in between (less than 5 seconds to be exact)
We did 3 rotations before moving to the next GIANT SETS combo:
1-Dbell bent over lateral raises
2-Cable rear delts
3-Dbell side laterals
4- Cable side laterals
5- Lighter dbell side laterals
6 - Combination: seated SIDE-FRONT-UP d-bell exercise (one of my favorite...in witch 10 pounds ARE "monster d-bells"...and many of you would not be able to finish with 2 pound d-bells...
After 3 rotations we finished with:
Triple drop superset: standing lateral raises + bent over lateral raises (using 3 pairs of d-bells and doing 10+10 reps with each pair = total of 60 reps per set).
Second rotation was ASCENDING set (instead of using lighter weight (dropping) we used heavier weights (ascending method: start with light and immediately go to heavier...and on the final 3rd rotation we would go ascending and than descending: using light weight in each of the 2 chosen exercises 10+10 reps, move to heavier (10+10) and than heaviest (10+10) and immediately drop to lighter (10+10) and finishing with lightest again (10+10) = total of 100 reps!
That was Delt training....
Back Training with Silvio and Hide:
A:
1- Incline bench dbell rows
2-standing dbell rows
3-tbar rows
4- partial dead lift (lats not traps)
5- Incline barbell row (wide grip)
6- smith machine row
ALL done in sequence one after another...
4 sets total
B:
6 MORE EXERCISES FOR BACK (combo of rows and pulldowns) X 3 ROTATIONS
C:
4 more pulldown exercises (4 different grips) X 3 rotations
D:
6 MORE EXERCISES (combo of low pulley cable rows and high pulley pull downs) X 3 rotations....
So, there you have it.
If someone THINKS that he can just come and join us AND LAST THROUGH THE WORKOUT - please do....We are very easy to find...