From Skinny Boy to Superman – Part 1 – Training

From Skinny Boy to Superman – Part 1 – Training
By Roger “ROCK” Lockridge

Now there are many success stories out there to inspire everyone to get in shape but let’s face facts. Most of these incredible people wanted to lose weight. There are people out there who want to get big and strong who feel it will never happen for them. Well I am here to not only tell you it can happen. I am going to share with you how I did it and how you can too.

This series of blogs is going to cover four aspects that are necessary for you to make your muscle bound dreams a reality. These four are training, nutrition, supplementation, and motivation. This first blog is going to be the workouts that I feel will help you gain the size and strength you have been seeking for so long. Now enough talk, let’s hit the iron.

The Program

This workout is going to involve you going to the gym three days a week. Yep, three and that is ALL. You may feel you need to turn the flat bench into a cot at night so you can live in the weight room but the fact is you are actually tearing down the muscle fibers when you are training. The growing and improvements come when you are resting and recovery. This will be covered in future blogs so back to the program.

Day 1 will be Shoulders and Arms. Day 1 for most of you will probably be Monday and let’s face it. Everyone does chest on Monday so go against the grain and do something different. Day 2 will be a rest day. Day 3 will be Legs and Abs. Day 4 will be a rest day. Day 5 will be Chest and Back and Days 6 and 7 you will rest. You will notice a lot of compound exercises (exercises that involves multiple muscle groups and joints). These have been proven for generations to work best for the thin man to get big.

On Days 1, 3, and 5 you will start with a 5 minute active warm up on either the treadmill or the elliptical. Don’t stretch and count that as a warm up. Stretching cold muscles make them more susceptible to injury and cardio will get the blood moving faster.

Once you do start the workouts, begin each exercise with one warm up set of 20 reps with 50% of what you plan to use. For example if you plan to bench press 200 pounds, then do a warm up set of 20 reps with 100 pounds. Each exercise will have the sets and reps next to it. Upper body reps will be six to ten per set and lower body/abs will be ten to fifteen. This means if you can do one more, add weight. If you fail at one less rep or sooner, lighten your load. Rest for 90 seconds between sets. Make sure you stretch and flex the muscles in between sets to keep the nutrient rich blood pumping to the muscles and to stay warm.

After the weight training portion is done, you should have a recovery drink with you at the gym. Start sipping on the recovery drink and do 20 minutes of moderate effort cardio to finish up the workout. Do NOT skip cardio altogether. This is about health first and doing cardio will ensure that the blood is going and both your cardiovascular and respiratory systems are going to benefit as much as the muscular system.

 This is the program that you will follow for at least eight weeks.

Day 1 – Shoulders and Arms

5 minute cardio warm up.

Seated Barbell Press – 1 warm up set of 20 reps. 4 work sets of 6-10 reps.

Dumbbell Lateral Raise – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Seated Rear Lateral Raise – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Barbell Shrug – 1 warm up set of 20 reps. 4 work sets of 6-10 reps.

EZ Bar Preacher Curl – 1 warm up set of 20 reps. 4 work sets of 6-10 reps.

Incline Dumbbell Curl – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Dips – 1 warm up set of 20 reps. 4 work sets of 6-10 reps.

Rope Pressdown – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

20 minutes moderate cardio.

Day 2 – Rest

Day 3 Legs & Abs

5 minute cardio warm up.

Squat – 1 warm up set of 20 reps. 4 work sets of 10-15 reps.

Leg Press – 1 warm up set of 20 reps. 3 work sets of 10-15 reps.

Stiff Legged Deadlift – 1 warm up set of 20 reps. 4 work sets of 10-15 reps.

Lying Single Leg Curl – 1 warm up set of 20 reps. 3 work sets of 10-15 reps.

Seated Calf Raise – 1 warm up set of 20 reps. 4 work sets of 10-15 reps.

Weighted Crunch – 1 warm up set of 20 reps. 4 work sets of 10-15 reps.

Hanging Leg Raise – 1 warm up set of 20 reps. 4 work sets of 10-15 reps.

Side Bend – 1 warm up set of 20 reps. 4 work sets of 10-15 reps.

20 minutes moderate cardio.

Day 4 – Rest

Day 5 – Chest and Back

5 minute cardio warm up.

Incline Barbell Press – 1 warm up set of 20 reps. 4 work sets of 6-10 reps.

Flat Dumbbell Press – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Decline Barbell Press – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Flat Dumbbell Flye – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Deadlift – 1 warm up set of 20 reps. 4 work sets of 6-10 reps.

Wide Grip Pull-Up (Use assistant or Lat Pulldowns) – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

One Arm Row – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

Dumbbell Pullover Across Bench – 1 warm up set of 20 reps. 3 work sets of 6-10 reps.

20 minutes moderate cardio.

Days 6 and 7 – Rest

In the next blog, I will cover what you must do in the kitchen to make sure your efforts in the gym are rewarded: From Skinny Boy to Superman – Part 2 – Nutrition

About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.

Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.

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