Dr. Ellington Darden
The BIG Routine
Best of the best training routines
by Ellington Darden, Ph.D.
How To Do the Big Routine
1. Squats with barbell
(immediately followed by)
2. Pullovers with one dumbbell
3. Squats with barbell
(immediately followed by)
4. Pullovers with one dumbbell
5. Leg curls or leg extensions (alternate)
6. Lateral raises with dumbbells
7. Dips
8. Chin-ups
9. Negative dips
10. Negative chin-ups
Squats with Barbell
With the recommended slow, smooth style (ten-second positive and five-second negative), you'll need 30-40% less resistance than you normally use for ten repetitions. Position the loaded barbell behind your neck and across your trapezius muscles. Straighten your legs to lift the bar off the rack and move back one step. Place your feet shoulder-width apart, toes slightly angled outward.
Bend your hips and knees and smoothly descend to a position whereby your hamstrings firmly come in contact with your calves. Without bouncing, or without stopping in the bottom position, slowly make the turnaround from negative to positive. Take ten seconds to lift the barbell back to the top position. Do not lock your legs. Keep a bend of approximately 15 degrees in your knees. Repeat the five-second lowering and ten-second lifting for maximum repetitions, which should be in the five to six range.
Because of the intensity of slow squatting, breathing can be a problem for some trainees. For best results, especially during the lifting phase, you need to practice taking a series of short, rapid breaths with emphasis on blowing out rather than taking in large gulps of air. Doing so keeps your focus on the working muscles. After the final repetition, move immediately to the pullover.
Pullovers with One Dumbbell
Lie crossways on a bench with your shoulders in contact with the bench and your head and lower body relaxed and off the bench. Hold a dumbbell on one end in both hands and position it over your chest with your arms straight. Take a deep breath and lower the dumbbell smoothly in five seconds behind your head. Stretch in the extended position. Try to keep your elbows straight. Raise the dumbbell slowly in ten seconds. Repeat for maximum repetitions.
Squats with Barbell
I rarely have trainees perform a second set of an exercise. This routine, however, breaks that rule. Use the same weight on the second set of squats that you used on the first set. Also, try to do the same number of repetitions on both sets. Again, after the final repetition, get the squat bar back into the racks, lie across the bench, and start doing pullovers.
Pullovers with One Dumbbell
You'll be breathing like a freight train on your pullovers, and that's good. That's no excuse to slack off on the intensity or the repetitions. Afterward, get a big drink of water and walk around for approximately two minutes.
Leg Curls or Leg Extensions
Do not do both of these exercises on the same day. For example, on Monday, do the leg extension. On Wednesday, perform the leg curl. Remember to adhere to the 10-5 count on each repetition.
Lateral Raises with Dumbbells
Be sure to keep your elbows and wrists locked as you perform this great deltoid-building exercise.
Dips
Smooth, slow, 10-5 dips are a real bear. Try to eliminate all momentum from each repetition.
Chin-Ups
If dips are a bear, then 10-5 chin-ups are a dinosaur. You're plenty strong if you can accomplish four good repetitions.
Negative Dips
Climb up fast and lower your body slowly in eight to ten seconds. If you can do more than six repetitions, you'll need to belt some weight around your hips.
Negative Chin-Ups
This is a terrific closing exercise for the Big Routine. You can certainly work your biceps, lats, and abdominals to a deep level of fatigue. Remember to climb up fast, and lower yourself smoothly and slowly. Stop when you can no longer control your negative speed. And don't be afraid to belt added weight to your hips when the movements become less difficult.
Reduce Your Exercises
Only ten exercises for a workout may not sound like a demanding routine. But if each exercise is performed in the recommended smooth, slow style ? I guarantee that you'll be taxed to the maximum.
Perform the routine on Monday, Wednesday, and Friday for two weeks.
Use as much resistance as you can on each exercise. A training partner can be a definite asset in counting seconds and getting the form just right.
During week three, I recommend that you drop the second set of squats and pullovers. You'll be doing eight exercises, instead of ten.
For week four, eliminate the regular dip and chin-up. This means you only perform six exercises three times per week. And six exercises will be a welcome relief, I promise. It will also allow you to concentrate on the negative dip and the negative chin-up. Add plenty of resistance around your hips and do some heavy, very focused reps.
That's the schedule. Give it your best effort for four weeks. I think you'll be amazed, especially if you've never tried doing the smooth, slow speed of movement on each exercise.
natürlich übernehme ich die Beispielpläne bzw Systeme nicht 1:1.
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