+ 11 Zero Rep Protocol
Here is a workout routine that unused for my show prep and had great results with.
ZERO rep protocol which is exploding
to contracted position..holding it for 2-3 seconds and slow eccentric and explode back to contracted position
again(only 3-4 x 12+ listed work sets) rest are under 1 minute always
Day 1 Chest
cable crossovers- repout set/ 4x12+
incline bench or flat bench repout set/4x5/1x5+
pec dec 4x12+/drop set
db incline or db flat repout/ 15+rp PAUSED
wide chest press 4x12+/drop set
Day 2 Back
pullups 50+rp
barbell rows 4x5/1x5+ followed by two drop sets
db rows 15+rp PAUSED
cable rows 4x12+
pulldowns repout/4x12+
Day 3 Legs
leg curls 100+rp
SLDLs 15+rp PAUSED/drp set
leg extensions 3x10(back to back no rest)/3x12+
leg press 4x12+
hack squats or squats
repout set/ 2x3/2x5/1x6+ paused or 4x5/1x5+ paused
leg extensions 100+rp
Day 4 Shoulders
laterals 100+rp
upright rows 4x12+
seated db or barbell militaries 15+rp paused followed by two drop sets
bent over laterals or reverse pec dec 4x12+
front laterals repout/4x12+
Day 5 Arms
pushdowns 200+rp
db extensions 3x10(back to back no rest)3x12+
CG bench press 4x5/1x5+ followed by drop set PAUSED
cable kickbacks repout set/4x12+
cable curls 200+rp
db curls 4x12+
barbell curls repout set/15+rp PAUSED
cable preacher curls 4x12+/drop set
(+) Means overshoot the reps listed and to go up next set regardless with the exception to the 100-200 rep sets
(Rp) rest pause. Do the weight till you're about to approach fail and then rest for 15 sec..then continue till you approach fail again...and rest for 15sec again and continue till you hit fail. You're doin 3 rounds of this.
100-Rep overload
Start with a weight you could do 20 reps with and do this as many as you can with it then add/go up in weight and immediately continue till you're over 100 reps total. If your reps start dropping below 10 each round...stop.
Double pump drop/ rep out sets (no zero set)
This is doing two contractions within one rep. Go to the point of muscular contraction then come halfway then back to the contracted point then back to full range. Do these as drop sets or rep out sets.
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This is really cool. I like it. On the + for example, cable crossovers. Your first set u do say 12 reps. Then second set u do more than twelve and so on w the last two correct ?
Correct.:-)
Alright, thanks. Good post, brother +1 !
AnonGlad u posted this up bro. I'm digging this set up for your body type. This right here explains how lean n sharp you looked at ur comp. I hope everyone knows how cool this was of you to post this. Respect homie
Plenty more to come, Bro! Be on the look out!;-)
That is some good money there big dog !
beyondimportsDid you write this? Design it?
No, Sir. I had a trainer to help me prior to my show and this is what he gave me. I'm just sharing.
beyondimportsThen I believe I know your trainer.
STUBIG?
beyondimportsYeah buddy
careful with identities homie.. that could be traceable.
"STUBIG" isn't a name. So no identity being said. If he knows him then he'll no exactly what I'm talking about. But we've taken this to PM. I know big brother is always watching. Been here long enough to know.;-)
Damn good post brother. All part of the cheddar shredding process I suppose. +1
dredayWow thanks honna do this starting tom
Let me know what you think after the end of this week.
Damn I guarantee you get massive pumps from this. Was this just the week before your show or how often would you do this?
I started this 10 weeks out from my show. And then switched up 4 weeks before. I will be adding on to this post in a few days depending how people respond to it.
I'm thinking that people will give you a good response to this. I cannot wait to see the rest of the work out!
nice...super pump. great post A thanks
Super pump is an understatement. There was days when I couldn't finish the workout cause I was in pain from the pumps