Jim Stoppani Drie Way Workout

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Deze week, Dr. Jim Stoppani PhD has a great workout routine to share with us that he calls "The Three-Way Workout" and it is sure to cause you to rapidly make gains in your power, sterkte, en spiermassa. The Three-Way Workout involves training with three different types of resistance exercises: bands, vrije gewichten, and cables. Jim's full Three-Way Workout workout is below.

Op JimStoppani.com, you get Jim's advice on workout programs that you can view, Ga als volgt te, en op te slaan tijdens het kijken naar video demonstraties van Jim zichzelf tonen u over hoe te tweaken en elke oefening correct uit te voeren. En elk van zijn training en oefeningen kun je recht op je iPhone of iPod touch downloaden.

Terwijl andere persoonlijke trainers en fitness goeroes honderden per sessie opladen, Jim heeft deze betaalbare systeem ontwikkeld dat al zijn informatie op één plaats verenigt zodat kunt u de meest diepgaande gespierde ontwikkeling ooit mogelijk.

Be sure to read the following sample article on the Three-Way Workout below. And be sure to stop by the EF Forums to share your thoughts.

The Three-Way Workout
door Dr. Jim Stoppani PhD

Three-way Workout is a program I designed that takes advantage of the benefits of bands for building muscle power, free weights for building muscle strength, and cables for the continuous tension they provide that can benefit muscle growth. This way you build power, strength and muscle.

Three-way training also takes advantage of the techniques supersets and tri-sets. With a superset you do two exercises back-to-back with no rest in between. With a triset you simply add a third exercise and do them back-to-back-to-back. This bumps up your training intensity to help you burn more calories and spike growth hormone levels higher, which can further help you burn off fat and build muscle.

Do this program for four weeks and then switch over to one of my other training programs that uses straight sets, such as the Micro Muscle program or many of my other programs. For those with less than one year of consistent weight training experience, start with 2 trisets and as you progress move up to the full 3.

Work out 1: Chest and Triceps

Oefening Sets Reps Rest

Band Bench Press 3 5-8 -

Triset with

Dumbbell Bench Press 3 6-8 -

Triset with

Cable Press 3 6-8 -

Triset with

Cable Overhead Triceps Extension 3 6-8 -

Triset with

Cable Shoulder Press 3 8-12 1-2 min.

Band Lateral Raise 3 5-8 -

Triset with

Dumbbell Lateral Raise 3 8-10 -

Triset with

Cable Lateral Raise 3 8-12 1-2 min.

Rear Delt Band Pull 3 5-8 -

Triset with

Bent-Over Dumbbell Lateral Raise 3 8-10 -

Triset with

Lying Cable Rear Delt Flye 3 8-12 1-2 min.

Barbell Band Shrug 3 5-8 -

Triset with

Dumbbell Shrug 3 6-8 -

Triset with

Cable Shrug 3 8-12 1 min.

Band Hanging Leg Raise 3 5-8 -

Triset with

Hanging Leg Raise 3 8-10 -

Triset with

Cable Reverse Crunch 3 12-15 1 min.

Standing Band Crunch 3 5-8 -

Triset with

Weighted Crunch 3 8-10 -

Triset with

Cable Crunch 3 12-15 1 min.

Work out 4: Back and Biceps

Oefening Sets Reps Rest

Band Pulldown 3 5-8 -

Triset with

Pull-up 3 6-8 -

Triset with

Pulldown 3 8-12 1-2 min.

Standing Band Row 3 5-8 -

Triset with

Barbell Bent-over row 3 6-8 -

Triset with

Zittende kabel rij 3 8-12 1-2 min.

Band Straight Arm-Pulldown 3 5-8 -

Triset with

Incline Dumbbell Straight-Arm Pullback 3 6-8 -

Triset with

Straight-Arm Pulldown 3 8-12 1-2 min.

Band Curl 3 5-8 -

Triset with

Barbell Curl 3 6-8 -

Triset with

Cable Curl 3 8-12 1-2 min.

Band Behind-the-back Curl 3 5-8 -

Triset with

Incline Dumbbell Curl 3 6-8 -

Triset with

Behind-the-back Cable Curl 3 8-12 1-2 min.

Auteur: George Spellwin