There are many different types of exercise routines. Primers are exercises which work your muscles before they get used to any other type of training. They have been proven to increase strength and size gains in beginners. There are several types of primers, but there is one basic principle – all primers should be performed with proper form!
If you do not perform them correctly, then it will result in injury or even failure!
The prime mover is the first exercise you should perform after warm up. It must be done with correct technique and at the right time. You should start off with light weights, but as you progress to heavier weights, so does your performance.
You may choose from three types of primers:
1) Dynamic primers: These include jumping jacks, push ups and pull ups.
They are performed while maintaining perfect form and using proper weight distribution.
2) Isometric primers: These include sit ups, crunches and leg raises.
They are performed without losing control of the movement.
3) Static primers: These include dumbbell presses, barbell curls and close grip bench press.
They are performed with proper form and using proper weight distribution.
How to prime your body for a bigger squat?
1) You must keep the key points in mind before you begin your workout.
The first is stretching, but not to a degree where you lose focus on your main goal. After stretching, you may begin with priming. You may perform static or dynamic primers, or you may mix them together.
2) Make sure to watch your form so your muscles do not strain themselves during the process and try to maintain proper body weight distribution.
3) You must begin with leg exercises.
When you begin, you may start with dynamic primers, such as jump squats or jump lunges. You should jump and land on both legs, and when you are in the air jump again to switch your feet.
4) After this, you may begin static priming with a combination of different weights and exercises, such as leg extensions, leg curls and calf raises.
Keep repeating this sequence until you can no longer perform a full motion of the exercise, or until your muscles feel like they are burning.
5) Now move on to chest and back.
You may begin with bench press, incline press, decline press, pull ups, barbell rows, dumbbell rows and seated rows. You should warm up and then use heavy weights for low repetitions.
6) Now you may begin isometric exercises to finish off your chest and back muscles.
This can be done with push ups, sit ups, and crunches. You should pick a heavy dumbbell or kettle bell to perform these exercises.
7) After your chest and back start to burn (about 15 minutes), you may begin with shoulder exercises.
Your shoulder muscles are not as strong as the rest of your body. This is because you use them very often and never really tire them out. You are going to fix that right now.
8) You may start with some light exercises and then begin to throw in some dynamic exercises, such as throwing the weight onto your shoulder and catching it, or throwing it up in the air and catching it.
This will help build up the muscles in your shoulders.
9) Next you may begin to do isometric exercises, such as holding the weights out in front of you, raising your arms above your head, or pushing the weights out to your sides.
10) After a few sets of that, you should begin to do some light dynamic exercises again and then push yourself to continue without rests in between.
11) After a good fifteen minutes on your shoulders it is time to hit your legs again. You may begin with some light exercises and then throw in some static exercises, such as holding a squat for a couple of minutes or holding a lunge position.
12) Follow this up with some heavy lifting until your legs burn. At this point perform some isometric leg exercises, such as holding yourself up with your thighs, or holding a heavy weight out in front of you for five to ten seconds.
13) You should now start to feel your body burn from your chest down. At this point you may begin to perform dynamic exercises for your arms. These involve throwing the weight up in the air and catching it, punching with the weights, swinging the weight around and holding at the top and bottom positions, etc.
14) Continue to push yourself heavier and further with your arms. Start performing isometric exercises such as holding a heavy weight out in front of you, behind you or to the side for five to ten seconds.
15) By this point you should be feeling sore from your chest all the way down to your legs. This means the first part is over and now it is time to work your back.
16) You should begin with some light rowing motions, such as using a row machine or some dumbbell rows. Follow this up with a few sets of pull-ups, lat pull downs, seated rows and bent over rows.
17) After completing a good ten sets of these exercises you should start to feel your back muscles starting to burn. This is the signal that it is time to start performing static exercises, such as holding a bent over row position, a seated row position or a pull-up position for five to ten seconds.
18) After each of these exercises you should perform some dynamic exercises, such as throwing the weight onto your back and catching it, throwing it up in the air and catching it, punching with the weights, swinging the weight around and holding at the top and bottom positions, etc.
19) After this round of back exercises you should feel your back muscles burning and a slight burn in the front part of your shoulders and arms. This means that it is time to do some arm exercises.
20) Begin with some light dumbbell or cable exercises to warm up your arms. Follow this up with some sets of curls, both with a supinated and a pronated grip. After this move on to either a shoulder or bench press. After this you can do some light tricep exercises such as the overhead extension or push down.
Finish your arm exercises off with some light wrist curls or just do some stretching.
21) By this time you should be feeling a nice burn in your back and arms. It is now time to stretch.
22) Remember that this routine can be changed and modified to fit your own personal needs and preferences. It is highly recommended that you give yourself a day of rest between your routines. You should also switch up which routine you do on which days of the week.
23) Remember, start slow and build up gradually. There is no need to rush.
Your Fitness Program: Weeks 5-8
Weeks 5-8: The Intermediate Stage
If you have made it this far then you are doing very well. By now your body should be used to the amount of exercise that you are giving it and you should be seeing some nice results. This will typically take most people anywhere from 3-6 weeks to get used to. The key is to remain consistent and to always give it your best!
By this point, most of the people that started out with you will have usually fallen off and quit altogether. This is to be expected, as only the strong survive. Those that stay dedicated to their programs will continue to see results week after week. Those that slack and don’t give it their best are the ones who never make any progress.
During this time period, you should try new foods and increase the amount of healthy foods that you eat. A lifting schedule and meal plan has been provided for those that are interested in continuing to the next level of this program. If you are not interested in doing so, then feel free to end your program here, as anything past this point is for those who want to take their bodies to a whole new level.
Exercise Type Volume Weighted Dips – 3 x 8-12 reps Dumbbell Shoulder Press – 3 x 8-12 reps Upright Rows – 3 x 8-12 reps One Arm Lat Pull Down – 3 x 8-12 reps Barbell Curls – 3 x 8-12 reps Tricep Pushdown – 3 x 8-12 reps
Exercise Type Volume Weighted Dips – 4 x 6-10 reps Dumbbell Shoulder Press – 4 x 6-10 reps Upright Rows – 4 x 6-10 reps One Arm Lat Pull Down – 4 x 6-10 reps Barbell Curls – 4 x 6-10 reps Tricep Pushdown – 4 x 6-10 reps
Exercise Type Volume Overhead Barbell Press – 3 x 5, 1 x 20 (each side) Bent Over Barbell Rows – 4 x 5, 1 x 20 (each side) Hanging Leg Raises – 4 x 10-15 reps Hyperextensions – 5 x 10-15 reps
Exercise Type Volume Overhead Barbell Press – 4 x 5, 1 x 20 (each side) Bent Over Barbell Rows – 5 x 5, 1 x 20 (each side) Hanging Leg Raises – 5 x 10-15 reps Hyperextensions – 6 x 10-15 reps
Your Fitness Program: Weeks 9-12
Weeks 9-12: The Advanced Stage
Most people that get to this level never want to stop, as the rewards for all of your hard work are beginning to show. Your strength and muscular endurance are at a point where you can accomplish just about anything you set your mind to. This is a very fun time for most, since you know that you are in the elite group of real men out there. At this point, you need to continue with the previous programs and add a few new toys to your workouts.
You should be spending as much time as you can in the gym. However, you need to listen to your body on a daily basis. Some days you will feel better than others, but at this point you should be able to push through the pain and fatigue and get in a good solid workout whenever you enter the gym. Also, remember that eating properly is still of the up most importance as well.
You have finally reached the last portion of this program. The only thing left to do is take your training to the next level and enter the section that most men will never get to experience, regardless of how hard they train or how much they eat. This is a secret section that you will have to unlock by finding it inside the gym. Good luck.
Unlocked: Unlimited Section (Chest & Triceps)
When you reach this point in your bodybuilding journey, it’s time to celebrate because you’ve made it. You can now focus on the real grueling workouts that will push your body to the limits and beyond. These are the workouts that most men won’t ever experience, and if they do, they won’t survive. This is your destiny.
The next section of the program will help you to sculpt your body into a piece of art. Since you’ve already pushed through all of your mental barriers and any pain you may have felt before is no longer an issue, you are ready to push yourself further than ever before. In order to get into this stage, you must first prove yourself by unlocking this level. This can be done by completing one of two options.
Unlocking Unlimited Section (Chest & Triceps) Option 1 – 100 Rep Challenge
Many people don’t realize it, but one of the best ways to push your body past its comfort zone is to do lots of reps. Whenever you start a repetition you are beginning a new set. Meaning, you can literally do hundreds of these in just one session. In order to unlock this secret section, you must first bench press 100 reps of 165 pounds.
Most people will never be able to accomplish such a grueling feat, but your body is prepared for anything at this point.
To begin this process, the first step you want to do is strip off any extra weight that you may have on your bar. You need to begin with a clean slate and nothing else added onto it. This will ensure that you will have a level playing field with the rest of the competitors that are attempting this challenge.
Once you’ve removed any excess weight off of your bar, you can begin to prepare yourself for the onslaught of reps that is going to take place. This challenge can only take place in the Unlimited Section of the gym. If you try to attempt this challenge anywhere else, you will not succeed.
When you’re ready to start, you need to begin with bench pressing 165 pounds as many times as you can. This will obviously be extremely difficult for most, if not all people and it will take a toll on your body. You can take breaks when you want, but the clock is constantly running. The more time you take off, the more likely you won’t make it.
However, this is still just a test to see if you’re ready for this level of training.
Sources & references used in this article:
by TC Luoma| 07/08/19 by W Barlow – 1990 – Inner Traditions/Bear & Co
FROM FAT TO FIT by SJHMT Does – t-nation.com
Modern newspaper practice: a primer on the press by AA Primer – fatshapetofitshape.wordpress.com
Does This Pregnancy Make Me Look Fat?: The Essential Guide to Loving Your Body Before and After Baby by D Goleman – 2004 – Bantam
Magic trees of the mind: how to nuture your child’s intelligence, creativity, and healthy emotions from birth through adolescence by FW Hodgson – 1996 – books.google.com