(VIDEO below was filmed July 2015 -it is unedited to show the full time of rests periods and exercises ~outdoor temperature was in the 90's with a triple digit heat index and high humidity)
I divide, or "Split", my body's muscles into 2 separate Workouts. I have different workouts/exercises for both of my two Workout Splits (#1 & #2) and many variations, thus "A", "B", "C", etcetera. I also try to keep my workouts within the 30 minute range, this ensures my rest periods between sets and exercises is no more than they just have to be. Also having short workout sessions helps me to focus on getting the most “bang for my buck [or time]”. One other advantage to short half-an-hour workout sessions is it helps to ensure that I won't be pressed for time, or feel I have to skip a workout on a given day due to time constraints
Workout Split #2 engages the following muscles:
BACK -Latissimus dorsi/”Lats”
ARMS -(front of) -Biceps
I begin with side shoulder raises, also know as “lateral raises” with 50lb dumbbells (this is heavy weight for me on this exercise and NOT something I do regularly. That day I felt like 'going heavy' and doing what are called “cheater reps” in which you use some 'body english' or body movement to start the weight moving and then focus on using only the targeted muscle (in this case the deltoids) to finish the upward movement and to lower weight.
Cheater Reps are great tools in your tool box for 'shocking' muscles into growth. I have obtained good results in both strength and muscle size gains using Cheater Reps (which involves very heavy weight and a low number of repetitions). I can also say the same about High Rep – Low Weight exercises. The occasional sudden change in lowering or raising weight and repetitions (and number of sets) are great ways to stimulate the muscle to grow in strength and size. Not-to-mention are also great ways to challenge your mental focus and discipline.
I know some will watch the beginning of this video and not bother to read this explanation with it and just assume I am using “too much weight” and using “bad form” and that I “don't know what” I “am doing”. I have used heavy cheater reps for my shoulders and other muscles for years now and have had great results. And I have done it safely, knowing my limits.
Body, or Physique Building is not about Strength Contests nor showing off how much weight one can move in a given exercise. It IS about building the physique you want by building muscles. Sometimes you HAVE to use very heavy weight, albeit judiciously, to 'shock' or stimulate a muscle group that seems to become used to your regular workouts.
+ Something that would freak out most “experts” is that I freely and purposefully engage my Traps (trapezius) whenever doing my standing lateral raises. The UPPER part of the trapezius muscle is what can be seen from the front when facing someone. The Lower Trapezius is the lower half of the trap muscle that is around the scapula bone ('shoulder blade') and can only be seen from the back.
Typically experts advise people to lower or relax and “drop' their Traps so as to only involve the Deltoids of the shoulder in the lateral raise exercise. The purpose is so that the delts are “isolated” during the raising and lowering movements. I have had compliments on my traps and I am quite pleased with their development. I don't do the common exercise that most people do to work the traps which is the Shoulder Shrug. Personally I see no need in that “trap exercise” to build nicely sized and shaped traps.
There is a time when I DON'T use my traps to raise and lower dumbbells in the lateral raise exercise and that is ONLY when I am doing very light weight and seated side lateral raises. THEN I do relax, or 'drop', my trap muscles and not involve them in the exercise and just involve the deltoids.
If I am doing seated side lateral raises and using moderate weight (and not real light weights), such as in this video, then I DO involve my traps.
I perform 6 (Cheater) Repetitions of 3 Sets of Lateral Raises (with the dumbbells in the front-of-the-body starting position) with 50lb dumbbells, then do what is called 'Drop Setting' going immediately a lower weight, 40lbs and perform 6 more reps, then dropping in weight again to 30 lbs and doing another 6 reps.
I then do 3 Sets of Seated Alternating (one-side-at-a-time) Side Lateral raises with 30lb dumbbells for 6 repetitions per shoulder.
Doing exercises in the seated position helps to cut down (but not necessarily totally eliminate) the involvement of the upper body in a movement and really helps to isolate the muscle group you're seeking to focus a particular exercise on.
Next I do Standing Shoulder Presses with 50lb dumbbells.
I do the first set to 'failure” (a term used to denote that a muscle just can't, or 'fails' to, do another repetition), I was only able to do 9 reps on that set. Keep in mind the shoulder exercises (the standing and seated lateral shoulder raises) I had just got done, my delts were exhausted by the time I began the Presses. The next set was 8 reps and the third (last) I was only able to press out 7.
* LATISSIMUS (“Lats”)/Back
The Lat muscles, when well developed, give the torso the “V shape”, the upper-body down-to-waist taper appearance. The Upper and LOWER part to the Trapezius of the back also get worked when you work the Lats. The Biceps also get worked secondarily -you should try to NOT involve the bicep muscle as much as possible when working the lats simply because you want to hit the lats as effectively as possible, and the biceps get their own exercises.
Here I do the One-Arm, or One-Side-at-a-Time, Dumbbell Upright Row with 100lbs for 3 Sets of
Then I lower the weight to 80lbs and do 2 Set of 10 Reps.
I again lower the weight to 60 lbs for 2 more Sets of 12 repetitions.
You may notice that in my Workout #1 video (A and B) that I do my Chest exercises flat on the ground and not use my bench, yet I am using it here for my Back exercises. I explain why I prefer not to use a bench for my chest work in my Explanations of my Workout #1 videos. Here, for back work a flat bench serves my purpose.
In doing upright rows it is ideal not to go all the way down with the dumbbell. This make the rows appear “ too short” of movements but that is because you want to keep tension ('pressure') on the Lats as well as not involve the biceps/arm muscles more than you have to. Letting the weight all the way down to a straight arm position forces the bicep to work to get the weight moving up again.
I use lifting straps so I can relax my hand grip on the dumbbell handles. A relaxed grip serves two purposes. One to help remove the arm, or bicep, involvement with the movements of the exercise, and two, to protect from tendonitis flare-ups in my elbows.
* BICEPS/Front-of -Arm
My bicep muscles are already good and “warmed up” from the Upright Row exercises for the Back/Lat s. The Bicep is actually a compound muscle a two muscles, the long head and short head. The bicep is also actually not a very large compared to other muscles.
I begin with 3 Sets of Standing Simultaneous Dumbbell Curls using 40lbs dumbbells (which of course would be the equivalent of a 80lb barbell). My form was not the greatest and I did “cheat” or use a cheater rep technique. I used the heavier dumbs to really get my biceps fully “woken up”, or “hot”, even though, like I said, the Lat work already had them “warmed up”.
I then go to Seated Alternating Curls with 30lb dumbbells for 6 Reps in 3 Sets (keeping my rests between the sets short).
No two of my workouts are exactly the same.
I know what muscle groups, or Workout "Split", I am doing on a given day -I workout 4 times a week, all muscle groups of Workouts #1 and #2 are trained twice a week.
I never plan what exercises to do, weight to use, or number of reps and sets I am doing, until the day of each workout.
The analog clock (seen to the left, the round purple-blue looking thing) is so I can keep up with the seconds in my rests between sets and exercises, so that I don't go too long. It is the clock I am glancing at during the workout.
I try to keep my rests as short as possible and never rest for longer than I just have to between sets and exercises. I aim for 30 to 45 seconds, but may go 60. With super-sets, real heavy weight, or extremely high-rep workouts, I usually rest 90 seconds all the way up to 2 minutes between sets.
The clock is also so I can keep up with the overall time of my workouts. I like to keep them around the 30 minute mark, I shoot for no longer than half an hour. It makes me push harder to get more done in that period.
The webcam/video camera is seen next to the clock.