Bigflex Dogg

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My Split Workout routine I’ma cool and we gotta thx Almighty for blessin’ our beautiful life. Ok. I go straight to my Split workout Routine: 1.1.1.) As a simple Bodybuilder, I always Follow favorite Joe Weider principles, When I get into any Gym. I constantly and persistently vary my workouts, exercises, angles, weights and rest to keep my body off-guard and growing. After years of using many exercises, I have found out and regularly use only the ones my body responds best to. During each exercise , I keep full tension on the muscles for 1-3 seconds in the fully contracted position .This causes the muscles to work harder , thus achieving greater growth. I change my work-out every time I go to the Gym , So every workout is completely different. I think this is the best way to train, so you feel your body growing like a seed. It grows each second of time inside or outside of the Gym. I always train biceps first because It warms my and lubricates my elbows for triceps work. I’ll warm the biceps by doing some light machine or barbell curls for 1-2 sets of 20 reps . After that I get into one of my many routines. I change my workout every time I go to the Gym so that every workout is completely different. Even before I go to the Gym , I also go instinctively on how my body feels that day and make any adjustments to my routine that need to be made. I think this is the best way how to train harder and harder… 1.1.2.) When training chest,first I warm my body with 1-2 sets of 15-20 reps and then I begin with heaviest weight presses exercises to add mass ,which I feel he lacks in the area. I occasionaly do as many reps as possible, then decrease the weight for additional reps, I determine the volume of his sets per muscle by the feel of the exercises and my degree of pump.Ya. What’s helped me get stronger is deliberately lowering the weight slowly on the negative part of the movement , I reach the bottom of the movement , I blast the weight up as quickly and powerfully as I can without building up any kind of momentum or bounce. I don’t want to bounce the weight because of the tremendous stress that It puts on the muscles, joints and tendons. 1.1.3.) When doing this , think of your muscles as a spring being compressed and when you reach the bottom...bing… the spring comes up. Doing my reps like this allows me not only to be in control of every movement of the exercises, but also to fully concentrate on the muscle, thereby allowing more neuron recruitment of the white muscle fibers that are more explosive in nature. My goal is to activate the most fibers for the greater growth.Another intensity-producing principle I use is something I call staggered grips. It’s a subtle technique but It really works! Let’s say I’m doing an incline bench press with a wide grip on the bar. After I’ve done 5-6 reps, I’ll rack the weight and change my hand position to 4-5 inches closer toward the middle. I’ll do another 5-6 reps. I’ll rack the weight one more time and move my hands about 8 inches apart from each other –like I’m doing a close-grip bench press-and do 5-6 more reps.(it’s called Pyramid)…. 1.1.4.) I feel this all over my chest because I’m hitting different areas of the pecs simply by moving my grip .The wider my grip, the more I hit the outer pecs. The closer my grip, the more I hit the inner pecs. I’m allowing myself only a few seconds’ rest to change my grip and I’m back hitting it for more reps. 1.1.5.) Obviously training tips is matter of knowledge. It requires concentration-minded and above all pacience, because understanding training tips is possibly easier, but confused-minded. A great way to work all body-peak, fullness, low attachment and everything is by using the heavy/light weight routine. It will make the muscles feel like they’re on fire. A Common Concern for many advanced bodybuilders is the effect of working a particular bodypart with many exercises. Many bodybuilders avoid doing more than 2(two)exercises for the same bodypart for fear that they’ll pull the blood out of an area previously worked. The erroneously think they won’t keep the blood in the previously worked bodypart long enough for maximum growth. Let me give you a specific way to get away from those concerns :heavy/light routine training. Take working the bíceps , for example. Many bodybuilder will make the standing barbell curl, alternate dumbbell curl and concentration curl the mainstays of their arm routine. However , because they have their palms facing forward on all these movements , they aren’t doing anything to the bíceps that’s really different. What if they wanted to work brachialis? 1.1.6.) A great way to work all the bíceps-peak, fullness, low attachment and the nearby brachialis– is using the heavy/light routine. 1.1.7.) You can use heavy weight during a week and light weight on the next week for 4(four) straight months. Pick up one of your favorite routines and go ahead… My Split Workout routine Monday– Calves, Chest and Delts A) Standing Calves Raises 3 sets of 50 Reps Seated Calves Raises 3 Sets of 25 Reps Monkey Raises 3 Sets of 15 Reps B) Incline Barbell Presses 5 Sets of 10-15 Reps Decline Barbell Presses 3 Sets of 10- 15 Reps Flat Barbell Presses 2 Sets of 4-6 or 8 Reps (Heaviest) Flat Barbell Presses 1 Set of 12 Reps (Medium) Flat Barbell Presses 1 Set of 15- 30 Reps (Light) Incline Dumbell Fly 3 Sets of 10 Reps C) Seated Behind –the-neck- Presses 3 Sets of 10 Reps Seated Barbell Front Presses 3 Sets of 12 Reps Standing Dumbell Side Laterals 3 of 15 Reps Tuesday– Back, Bíceps and Triceps A) Wide Grip Push Downs 3 Sets of 10-15 Reps Wide Grip Push Downs to Front 3 Sets of 10 Reps Close Grip Push Downs to Front 5 Sets of 10 Reps Low Pulley Row 4 – 5 Sets of 10- 15 Reps T-Bar Rows 3 Sets of 8-10 Reps Dumbell Rows 3 Sets of 8 Reps B) Standing Barbell Curls 3 Sets of 12 Standing T-Z Bar Barbell Curls( bi’21) 3 Sets of 21 Reps( I curl 7 reps from my belly to chest, then I curl 7 reps from my Waist to Belly, then I curl more 7 reps from my Waist to Chins), Yeah, My, you feel your bigger, like it’s gonna blow up) Standing Barbell (or Dumbbells) Curls in Scott Bench Seated Relaxed Alternate Dumbbells Curls C) Overhead light Dumbbells Extensions 5 Sets- 10 Reps(to warm and lubrificates my elbows) Flat Bench Triceps Presses 3 Sets of 10 Reps Machine Triceps Press Downs wit Rope 3 Sets of 10-15 Reps Kicks Backs or Bench Dips 3 Sets of failure Wednesday– Squats and Glutes A) Machine legs Extensions 5 Sets of failure ( to warm and lubrificates the Joints) Legs Squats 3 Sets of 10 Reps (Heaviest). I use 2 belts, gloves, Joints Savior; I use all necessary and required equipments to protect my Back and Bones) Legs Presses 3 Sets of 10 Reps Lying Legs Curls for Glutes 3 Sets of 8 Reps Standing Legs Curls 3 Sets of 30 Reps Thursday– Off (Rest Day) Friday-Calves, upper Pecs, Rear Delts and Traps A) Incline Dumbbells Presses 3 Sets of 10 Reps (Heaviest) Seated Machine fly 3 Sets of 20 Reps B) Bent-Over Dumbbells Laterals 3 Sets of 10 reps Bent_-Over Dumbbells Rows 3 sets of 10 Reps B) Standing Barbell Shrugs 3 Sets of 12 Reps( Heaviest) Standing Dumbbells Shrugs 3 Sets of Reps (Heaviest). I go heavy when necessary and I go light when necessary. Saturday– Bíceps, triceps and anything else….YaknowwutImean? Sunday-Off(Rest Day) Obs: When I start working out with Barbell, It means that all my workouts on this very day is componsed exclusively with Barbell routines and I when I start with Dumbell, It means the same one...and I train Abs and Forearms every other day. I vary and confuse my body with angles;levels;light/heavy weights;reps;sets and bodyrest during each workout.I Think This is the best way to hit each muscle group. I also like do Pyramids….Try it and you gonna feel the Body like a bomb who wanna blows up…. My Full Work-outs coming Soon... All copyrights reserved by Bigflex Dogg Foundation Inc. 2009 My Common Supplements Creatine HDS; Monohydrate Creatine (Powder or Capsules); Creatine X4; HMB; ZMA; Tribulis; Tri-Anabol from USN Company ; Muscletech Creakic, MuscleTech Leukic, MuscleTech Gakic, MuscleTech Hydrohycut Hardcore, USN LeutecHMB, USN Creatine X4, USN Phedra Cut, USN Nitro Oxide, USN Mutiplex, Mass Builder (Powder) Chocolate’s my favorite; Creatine PUMP; Pearieactin; Weight Gain; Muscle Fuel from ProHealth and ProLad Company and I aso like to use Monohydrate Pure Creatine with BCAA; Macho Power. I also take my regular supplements like vitamin C, vitamin E, a multi-vitamin, mult-mineral, magnesium; chromium, glucosamine, Co-Q10, liver tablets, Humanofort, saw palmetto, a prostate health supplement and some calcium. My Favorite Beverages A. Black Coffee with no Sugar B. Concentrated Juice C. Pure Fresh (Cold) Water D. Red Bull E. Built-in F. Rox G. Taurus And other energized Drinks… All copyrights reserved by Bigflex Dogg Foundation Inc. 2009 My Nutrition Q: Where were you born? B: Lobito, Bengula (Angola) Q: Do you have a big family? B: I have two sisters and one brother. Q: Are you married? B: No. Q: Do you have any children? B: I’d not rather say (Laughing). Q: How educated is Bigflex Dogg? B: I attended the School of Philosophy and theology in Angola and have a Masters Degree in Computerring, Security, Musics rap and bodybuilding. Q: When did you become interested in bodybuilding? B: I've been working out since 1997. Q: When and where was your first contest, and how did you place? B: First contest as a junior competitor in 2001 took place in Benguela. I came in 1st place, because there is no opponent in that occasion. Q: How many contests have you done to-date? B: 3 Amateur shows and 0 pro-shows, because I still am an Amateur Bodybuilder and searching for sponsorship. Q: How many first place wins and runner-ups have you had? B: I’ve just three wins and 0 runner-ups Q: How many days a week do you work out and what's the average time per workout? B: I train with weights 4 to 5 times a week (once a day) during the off-season. Pre contest I follow the same routine but incorporate cardio twice daily. Q: Do you have a favorite body part and exercise? B: I don't have a favorite body part nor do I have a favorite exercise. Everyone who is honest prefers machines over free-weights, because machines are more convenient and cause less muscle pain and require less concentration and are generally less dangerous. BUT, if you like to have real gains you have to train hard and heavy and you have to choose always the LEAST favorite exercises which actually give you the best possible results. So go for the least favorite exercises, the free weights... and go for the muscle pain! Q: During the off-season, what's your daily average percentage of body fat? B: During the off-season, I'm never out of shape. By the way, I'm the ONLY bodybuilder who can guest pose with over 220lbs. and have my biceps still visible! Q: Do you believe in training "light" at any time, why or why not? B: Before training light, I'll take another day off until I'm refreshed and can train hard and heavy again. Q: Do you believe in massive amounts of protein (i.e., 1.5gr per lb. of body weight or more), why or why not? B: Everyone has different DNA and a different gene pool and different metabolism. I belong to the group-type who can maintain my size by not having protein for weeks. To put size on, I do not need more than 100gr of protein daily. High protein intake for me is only important during my pre contest diet. Q: What kind of daily caloric intake do you have during off-season? B: I do have a middle-slow/middle-fast metabolism and I'm not a big eater at all. During the off -season I don't consume more than 3000 to 5000 calories per day. It doesn't necessarily mean the bigger you are the more you're eating. Q: When preparing for a contest, how does your carb intake differ from the off-season intake? B: My carb intake during off-season is about 80% of my total daily caloric intake with 20% comprising of protein and fats. My pre-contest carb intake is around 80 - 250 grams per day with between 400 - 600 grams of protein per day. Q: How many exercises per body part do you typically do in a workout? B: I'm following Joe Weider's Instinct Principle. Sometimes I train just one body part per workout and sometimes 2 to 4 different muscles per workout. Q: Calves and Abs... what's your best advice for training these two body parts? B: Everyone can develop calves up to a certain degree/level, but people with better genetics will always have better calves. If you don't develop calves after two years of training, you will never have great calves. Two to three exercises per session is absolutely enough. To make your abs clearly visible, you have to do 3 things: super set ab exercises plus decrease you daily calorie intake over weeks/months and increase your cardio on a daily basis. Q: Do you think machine work can help you achieve mass just as good as free weights? B: No. Nobody grows really bigger by using machines. You can, and you have to use machines as well, but only in combination with free weights. Q: If you could change one thing about Bodybuilding, what would it be? B: The general public knows to little about the sport of Bodybuilding, and if they seem to know something, it's mostly negative information combined with ignorance and prejudice. The negative view on Bodybuilding comes mostly from lazy, physically inactive people and from jealous people in general. Daily newspapers and television should report about Bodybuilding and they shouldn't be just reports about pros & cons, but rather about local and international shows, like that of any other sport, and not stuff about good or bad things in Bodybuilding. Nobody starts discussions about soccer or football and if it's good or bad or healthy or unhealthy. Q: How much weight will you normally gain during the off-season? B: Generally, my off-season body weight is 40lbs higher than my contest weight. Q: How many weeks does it normally take you to get ready for a contest? B: 10 to 12 weeks of strict dieting. 09:45 – 8 Capsules of ZMA, 2 Capsules of Tribulis 4 tablets of Vitamin C, 2 Capsules of Vitamin E. I drink my Breakfast with 2 cups of Black coffee 12: 15 – I leave to Gym, because we are in Summer 14:25- 8 BCAA, Vitamin C, E and Some Calcium. Then I eat 2 cup of rice/Salad /Steak 18:10- 1 cup of beans, 1 cup of Corn, 2 slices of Bread/ Steak 20:00- Salad, 1 Cup of Rice, Steak (then I leave to my private room to answer emails & to chat with you and my fans) 23:25- 1 Bowl of Grits (Compound) of Slim Milk, Cereals and 2 spoons of Sugar 00:00- I train a little , take bath and Take some vitamin with Black Coffee, then I gotta bed, thinkin’ in my all families, friends,homeyboys and hw was the day, I Pray Inside of me for not disturbing other peoples and Sleep. I normally sleep as much as Possible in order to recover and relax the muscles. All copyrights reserved by Bigflex Dogg Foundation Inc. 2009