Biglee - Road to recovery " Back Assault"

Bodybuilding is about pushing yourself beyond the barrier of pain and failure. Drop set is one way of doing it. You reach a failure, drop the weight and then try to do the exercise with lesser weight .Compound sets are another method, in which two different exercises are chosen for the same muscle group but works on different parts of the same muscle . When one part is exhausted, we utilize the other part of the muscle.

What did we do in our workout?

We picked up machine rowing and d handle lat pull down as options for compounding the sets. We felt, that was not enough to exhaust the muscles enough so that they can grow...we crafted compounding drops... Do a set of row and then the pull down , then drop some weights and continue till we can do no more...

watch it to understand what we did..



And for all those neah sayers who thought that i would use the torn lat and chest as an excuse to stay away from hard training....... ONCE A BODYBUILDER, ALWAYS A BODYBUILDER.



Stay tuned for more training videos along with the talk videos...









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Biglee - Road to recovery " Running down the rack on Dumbbell Military press"

This is how we annihilate the anterior deltoids. When training very heavy is not the option , we take up alternate route to torture the muscle to hypertrophy.

Dumbbell military presses with triple drop.

Team biglee rolling strong and pushing it hard..

Stay tuned for more training videos along with the talk videos...



you can follow me on

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facebook -  https://www.facebook.com/bigleemurali

Youtube -   https://www.youtube.com/user/muralivijayakumar

Drop Sets – For accelerated growth

In this blog I am going to explain a very basic and a maximum result giving technique called the drop sets. As with any technique there exist a number of names for this technique such as breakdowns, descending sets, triple-drops, down the rack or running the rack, strip sets, etc., They've been around for a very long time. They are particularly popular with the high intensity crowd. And they're a true test of your concentration and focus. I'm talking of course about Drop Sets.

I learnt about the drop sets from a local bodybuilding magazine and tried it the very next day. And the results were mind blowing. I trained my biceps (was the weakest muscle on my body) on that day, believe me or not it took me 10 days to recover from that biceps workout. And I trained my biceps only after 2 full weeks. The point I want to stress here is that u need more recovery period when compared to your normal workout regiment.

Now let us go to the real deal… How to execute?

So, for instance, let’s say you are doing barbell curls for your biceps. Finish off your warm up. By warm up I mean really good warm up(I personally do one light warm up say about 12 reps, one moderate warm up say about 8 reps and one heavy warm up say about 6 reps).

• Now take a heavy barbell on which u can do a maximum of 5 or 6 reps(try to load the barbell with many small plates for example, If you are gonna curl 120lbs then load each side with three 20lbs plate)
• Start curling the barbell and do each rep with full concentration (without any cheating or momentum).
• Do the curling until you cannot do one complete positive rep.
• Now remove one 20lb plate from each side and do your biceps curls in a slow manner without any cheating or momentum. Curl till you cannot do one complete positive rep.
• Now again remove one 20lb plate from each side and do your biceps curls till you reach your failure.

That’s it …

The biceps workout is done for the day.

One important point to note in this training principle is that you carry your body beyond your failure. So this induces your body’s growth mechanism better than the traditional volume principle.

Bicep curls are just an example. They can be done for all body parts. I personally feel that drop sets should be followed with compound movements to get maximum results and should be done with a spotter when done with free weights. Again I want to stress that you need more rest between your workouts in order to give time for your muscles to recover and grow(REDUCE YOUR TRAINING FREQUENCY WHEN ON HIT PRINCIPLES LIKE DROP SETS).

That’s all folks.

Try this and you will be really amazed with the results that you get.