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| Tommy Kono... |
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| and Tommy Kono. |
Here are some hyper-effective barbell routines I've used:
#1
Deadlifts, super-set with pullovers, do five of one then five of the other for eight to fifteen sets. Use a medium-ish weight. Good for V-shape and a big chest.
#2
Squat: eight sets of five. Bench: ten sets of five. Deadlift: eight sets of five. All three on one day, don't doddle. Use 60% of your max. Three times per week. Eat and sleep lots, you'll get big.
#3
Clean and Press, start with eight singles, then add four per day, for five days a week. Do one rep per minute. Then do the exact same with front squats. Last day of the week will see you doing twenty four reps of clean and press in twenty four minutes and twenty four front squats in the next twenty four minutes. Add some weight the next week and do it over again. You can get big and strong doing this.
#4
Dumbbell Bench, eight sets of eight. Snatch Grip Deadlift on Podium, twenty sets of five. I put on ten pounds in three weeks with this.
#5
Super Squats. Do 2x12 Behind the Neck Press. Then 1x20 Squats. 1x20 Pullovers. 2x12 Bench. 2x12 Bent Over Rows. 1x15 Straight Leg Deadlifts. 1x20 Pullovers. If you still can: 2x12 Curls.
Do each one for three weeks, take a back off week wherein you reduce the volume to half while keeping the load the same and then switch to the next routine. You'll make progress, I guarantee.
You can't beat hardcore basics.
You can't beat hardcore basics.
