Your most brutal training: natural bodybuilding
Tyler English, the author of the book "The Bodybuilding Natural Biblical," shook the fitness industry so that it was dusty. His training methods will seem unusual to you and somewhere even cruel - but you try. MH recommends.
hang it up on yourself! ”- Tyler tells me in a tone that does not tolerate objections. In his hand is a huge metal chain, each link the size of a normal donut. I humbly hang the chain on myself in the manner of a cartridge belt and almost crouch from the weight. “Now you understand what 20 kilos of excess weight is,” Tyler grins. “Now, show me 10 good push-ups on the uneven bars.”
This is the baptism of fire in bodybuilding manners. I am on the front line - for the first time in my life I push on the bars, hung with iron, like a convict. Soon my straining groaning merges into a harmonious symphony of growls, groans, wheezes, screams and approving mate, filling this gym. I almost died, but Tyler still gets his ten repetitions.
"Not bad! You will not interfere with another chain, "- such are the praises of Inglish. The natural bodybuilding champion moves to the side to cheer up a guy pulling a plow loaded with iron on the floor. Then he gives a couple of instructions to the athletes performing the berpi and returns to my bars. In the meantime, I look around, trying in vain to find a bench, a crate or anything to sit down and catch my breath. Mr English grins, “Most guys spend whole days on a chair anyway. Why do you need to sit, you came to the gym! ”That's how things are in the huge (9000 sq. Meters) Inglish rocking chair - here, in Canton (USA), it's not like you used to.
On the other hand, what else can you expect from a guy who wrote the Bible? In his hall there is not a single treadmill, there are no blocks, a leg press and the Hummers' line. Heretic and apostate! Also, you are unlikely to find here anything even remotely resembling the Smith simulator or the Scott bench. Plus (horror of horrors!) There are no mirrors here at all! Instead, the walls are painted with inspirational inscriptions like “Success ahead!”, Or “Go for a breakthrough!”, Or “Success at the end of your pain!”. There is no coquetry or imitation of work — only “anti-fitness,” as English calls him, and this is captivating. I watch with admiration as people around me work with horizontal ropes, throw weights, swing a barbell or hang on rings. All of them are busy with bodybuilding.
“Weight lifting is just one of the ways to build a body,” explains English, “there are others. A balanced integrated approach helps to create a beautiful and functional body much faster than we all used to think. ” Learn the principles by which Tyler English trains his players, and then try his program, designed specifically for MH. Go for a breakthrough!
Real bodybuilder training on the development of leg muscles
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What to do Start self-massage with calf and thigh muscles. Gradually move higher, rolling the muscles of the front and back of your body with a roller. Each muscle group should be rolled at least five times. If you are able to tolerate it (it will hurt!), Do not massage with a scooter, but with a Lacrosse ball. It will be especially useful in treating the muscles of the chest and shoulder girdle. Perform the procedure within 10–15 minutes before and after each workout.
What to do Do exercises back to the mirror! Only then can you not only see what is happening, but feel which muscles and joints are in motion. For example, doing squats, you should feel the tension in the quadriceps and the pressure of the middle of the foot on the floor. And doing swings with a weight, you should get a distinct reduction in the gluteus and the muscles of the back of the thigh, and not discomfort in the lower back. Remember: neither powerlifters nor weightlifters do not use mirrors, and in fact they are the strongest guys on the planet. Follow their lead!
Your skeletal muscles are made up of various types of muscle fibers. The simplest classification is the division into fast and slow cutting fibers. Most guys do strength exercises slowly, thereby developing the so-called slow force. Don't be one of them! Include in your workout exercises performed at high speed. They will not only make you faster, but also stimulate additional muscle growth.
What to do Add to your workout swings with weights, plyometric push-ups and jumping out of the squat. You can also slightly change the usual strength exercises like bench press, making them more speed. To do this, you will have to reduce the working weight by 35–60% and perform the concentric phase of motion with maximum acceleration. For example, if you usually do deadlifts from 100 kg, reduce your weight to 60 kilograms and make explosive approaches from 5 repetitions.
What to do If you started to train recently, reduce the load every two months - just a week. If you are already an experienced athlete, you should do it a little more often - once every 4-6 weeks. English advises: “Continue to train as before, but reduce the intensity and volume of your workouts. For example, if you usually do a biceps lift with a 20-pound dumbbell every 10-12 times, in the week of rest train with a 12-pound dumbbell. Or, without reducing the weight of the projectile, reduce the number of repetitions by half. Also this week, extended rest time between sets: instead of 60 seconds, for example, rest 90–120 seconds, and instead of the usual 4 sets, make only 2 ”.
What to do In your room, most likely, there is not a single 150-pound tire, but there you can certainly find a pair of rubber shock absorbers. “One of my favorite exercises,” says Tyler, “is squats with a shock absorber over my head.” Take a shock absorber and step on it, putting your feet shoulder-width apart. Now squeeze the rubber over your head on straight arms - your body should end up inside the rubber ring. Keeping your arms straight, sink into a deep squat, then return to the starting position. Do 2-3 sets of 6-10 repetitions.
5 good reasons not to go to the gym: listen to yourself
READ TA
What to do Try next month to train on the program from Tyler Inglish, feel the difference.
hang it up on yourself! ”- Tyler tells me in a tone that does not tolerate objections. In his hand is a huge metal chain, each link the size of a normal donut. I humbly hang the chain on myself in the manner of a cartridge belt and almost crouch from the weight. “Now you understand what 20 kilos of excess weight is,” Tyler grins. “Now, show me 10 good push-ups on the uneven bars.”
This is the baptism of fire in bodybuilding manners. I am on the front line - for the first time in my life I push on the bars, hung with iron, like a convict. Soon my straining groaning merges into a harmonious symphony of growls, groans, wheezes, screams and approving mate, filling this gym. I almost died, but Tyler still gets his ten repetitions.
"Not bad! You will not interfere with another chain, "- such are the praises of Inglish. The natural bodybuilding champion moves to the side to cheer up a guy pulling a plow loaded with iron on the floor. Then he gives a couple of instructions to the athletes performing the berpi and returns to my bars. In the meantime, I look around, trying in vain to find a bench, a crate or anything to sit down and catch my breath. Mr English grins, “Most guys spend whole days on a chair anyway. Why do you need to sit, you came to the gym! ”That's how things are in the huge (9000 sq. Meters) Inglish rocking chair - here, in Canton (USA), it's not like you used to.
On the other hand, what else can you expect from a guy who wrote the Bible? In his hall there is not a single treadmill, there are no blocks, a leg press and the Hummers' line. Heretic and apostate! Also, you are unlikely to find here anything even remotely resembling the Smith simulator or the Scott bench. Plus (horror of horrors!) There are no mirrors here at all! Instead, the walls are painted with inspirational inscriptions like “Success ahead!”, Or “Go for a breakthrough!”, Or “Success at the end of your pain!”. There is no coquetry or imitation of work — only “anti-fitness,” as English calls him, and this is captivating. I watch with admiration as people around me work with horizontal ropes, throw weights, swing a barbell or hang on rings. All of them are busy with bodybuilding.
“Weight lifting is just one of the ways to build a body,” explains English, “there are others. A balanced integrated approach helps to create a beautiful and functional body much faster than we all used to think. ” Learn the principles by which Tyler English trains his players, and then try his program, designed specifically for MH. Go for a breakthrough!
Real bodybuilder training on the development of leg muscles
READ ALSO
1. Ride on a roller!
Before hardcore training with iron, prepare your muscles for the load. In the understanding of Inglish, this means falling to the floor and doing a series of exercises from the arsenal of myofascial release - this is such a self-massage with a special roller. This technique relaxes muscles, removes connective tissue from the nodes, improves blood circulation, promotes the development of flexibility and, most importantly, prevents injury.What to do Start self-massage with calf and thigh muscles. Gradually move higher, rolling the muscles of the front and back of your body with a roller. Each muscle group should be rolled at least five times. If you are able to tolerate it (it will hurt!), Do not massage with a scooter, but with a Lacrosse ball. It will be especially useful in treating the muscles of the chest and shoulder girdle. Perform the procedure within 10–15 minutes before and after each workout.
2. Do not look, feel!
In theory, the mirrors on the walls in the gym should help keep the proper technique for doing the exercises. But Tyler knows that this is just a theory. In reality, the guys stick out in the hall in front of the mirrors, admiring their own press or quietly watching a pretty fiton doing Romanian cravings.What to do Do exercises back to the mirror! Only then can you not only see what is happening, but feel which muscles and joints are in motion. For example, doing squats, you should feel the tension in the quadriceps and the pressure of the middle of the foot on the floor. And doing swings with a weight, you should get a distinct reduction in the gluteus and the muscles of the back of the thigh, and not discomfort in the lower back. Remember: neither powerlifters nor weightlifters do not use mirrors, and in fact they are the strongest guys on the planet. Follow their lead!
3. Accelerate!
Your skeletal muscles are made up of various types of muscle fibers. The simplest classification is the division into fast and slow cutting fibers. Most guys do strength exercises slowly, thereby developing the so-called slow force. Don't be one of them! Include in your workout exercises performed at high speed. They will not only make you faster, but also stimulate additional muscle growth.
What to do Add to your workout swings with weights, plyometric push-ups and jumping out of the squat. You can also slightly change the usual strength exercises like bench press, making them more speed. To do this, you will have to reduce the working weight by 35–60% and perform the concentric phase of motion with maximum acceleration. For example, if you usually do deadlifts from 100 kg, reduce your weight to 60 kilograms and make explosive approaches from 5 repetitions.
4. Plan your vacation
Many trainees reduce the intensity of their workouts or take breaks only when they get injured, which is unwise. Plan in advance the periods in which you will intentionally train much easier than usual. The more often (within reasonable limits, of course) you do this, the less will be the risk of injury. And believe, it is better to miss a week at will, than to have to fly out of the training process for six months. Regularly reducing the load for 5–7 days, you will give your body the opportunity to recover and heal the minor injuries that accompany any training process.What to do If you started to train recently, reduce the load every two months - just a week. If you are already an experienced athlete, you should do it a little more often - once every 4-6 weeks. English advises: “Continue to train as before, but reduce the intensity and volume of your workouts. For example, if you usually do a biceps lift with a 20-pound dumbbell every 10-12 times, in the week of rest train with a 12-pound dumbbell. Or, without reducing the weight of the projectile, reduce the number of repetitions by half. Also this week, extended rest time between sets: instead of 60 seconds, for example, rest 90–120 seconds, and instead of the usual 4 sets, make only 2 ”.
5. Do not dwell on the bar
In any gym you can always find representatives of two extreme philosophies: some cannot be dragged under the barbell, others cannot be torn off from the power frame. However, a barbell, exercise equipment, or dumbbells are just two or three tools out of the entire set of possible options. Tyler trains his players through all possible tools and shells - from TRX and weights to ropes and heavy tires. “Using something new, you load your muscles at new angles and in unusual amplitudes, which always have a positive effect on muscle growth,” explains our star trainer.What to do In your room, most likely, there is not a single 150-pound tire, but there you can certainly find a pair of rubber shock absorbers. “One of my favorite exercises,” says Tyler, “is squats with a shock absorber over my head.” Take a shock absorber and step on it, putting your feet shoulder-width apart. Now squeeze the rubber over your head on straight arms - your body should end up inside the rubber ring. Keeping your arms straight, sink into a deep squat, then return to the starting position. Do 2-3 sets of 6-10 repetitions.
5 good reasons not to go to the gym: listen to yourself
READ TA
6. Summarize!
If you are not a professional bodybuilder with a lot of free time and fabulous sponsorship, you have no reason to use traditional bodybuilding split, dividing the case into separate muscle groups: chest - biceps, back - triceps, etc. Instead, according to Inglish, it is necessary to load the entire body at once, and at each workout. Separate training of one or two muscle groups is ineffective, time consuming and far from the realities of normal human anatomy. Even serious bodybuilders today do not always follow a similar concept.What to do Try next month to train on the program from Tyler Inglish, feel the difference.
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