Fisicoculturismo

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13 SECRET EXERCISES OF PHYSIQUE CHAMPIONS

“Unusual Exercises for Unusual Results” BY Dennis B. Weis “The Yukon Hercules”
Distributed By: www.criticalbench.com
© 2003

When it comes to exercises, physique champions are not bound by the shackles of just doing the regular so called core exercise movements all the time; rather they are always experimenting, looking for unusual or moreefficient exercises to perform. Do as the champion bodybuilders do by closely examining the exercises you are currently performing and see if they are giving you the results you desire. Here are some of the little know secret exercises physique champions use to keep their muscles big & defined. All of the following exercises offer some new twists to the regular exercises you may have been doingpreviously – which will transform a dull, arduous, run-of-the-mill workout into an exhilarating and inspiring, enjoyable and productive experience! Enjoy!!!

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Secret Exercise #1

Measured Movement Power Deadlift (Wooden-Plank Concept)
HOW WOULD YOU LIKE TO ADD AS MUCH AS 10% ONTO YOUR MAXIMUM SINGLE EFFORT POWER DEADLIFT IN A SHORT TIME . . .? For instance let’s say

you are now powerdeadlifting 400 lbs. for a single rep . . . how would you like to be deadlifting 440 lbs. within a few short workouts? Sounds good eh? Sure it does . . . ! And you will do it, believe me.

Back in the early 1970’s my maximum single deadlift record was in a slump at around 500 lbs. I decided to seek out a solution to this problem and immediately got in contact with Ernest F. Cottrell (who had been givinghighly professional bodybuilding and powerlifting instruction for more than 20 years) through his personalized mail-order bodybuilding instruction service. Ernie sent me a Power Deadlift Specialization workout that literally catapulted my deadlift poundage almost overnight. The deadlift specialization program was performed twice per week on M onday and Thursday (Tuesday and Saturday is anotheroption I used from time to time). Here is the schedule as it was outlined for me:

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MONDAY…………Power Deadlift Workout TUES DAY………...S quat/Bench Press WEDNES DAY……Rest THURS DAY……...Power Deadlift Workout FRIDAY…………..S quat/Bench Press S ATURDAY……...Rest S UNDAY…………Rest Since my primary goal was to specialize on the deadlift Ernie had me only doing maintenance work on the squat and bench press,just enough for slight improvement. POWER D EADLIFT WORKOUT CONVENTIONAL D EADLIFT: Load a bar to your best 10 rep maximum poundage. Perform: 2 set x 6 reps (rest 3 minutes between the sets). This exercise is performed like the regular conventional deadlift except for two important differences: First, as you reach the vertical lockout position, shrug the shoulders up and back as far asanatomically possible while slightly bending the arms to activate the biceps; hold this position for 2 seconds, and then lower the barbell until the plates are about 2-inches off the floor, stop any further movement and hold for about 2-3 seconds, then begin the upward pull again and repeat the whole process again for 2 sets of about 6 reps. Upon completion of the 2 sets of 6 reps, I was advised to rest8-10 minutes. Next is the . . . MEASURED MOVEMENT POWER DEADLIFT (Wooden-Plank Concept): This is the secret exercise that will give a person that fantastic boost of power they are looking for in the deadlift . . . ! Prior to beginning this exercise you will need to obtain a couple dozen or so 2” by 12” by 2’ long planks . . . and arrange them in even stacks (as depicted in the graphic drawing above)so that when a barbell is placed on them the bar will be positioned at the knees. Place a barbell on the planks and load it up to a poundage which is 10% over your maximum single effort. My deadlift was 500 lbs., so I added 50 more pounds. If your best deadlift is 300 lbs., add 33 lbs., etc., etc. . . Now begin performing this lift in a conventional deadlift style, but for only one single effort...
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