Here's a couple of Charles Glass chest workouts:
CHARLES GLASS' RECOMMENDED CHEST WORKOUT *
EXERCISE SETS REPS
BEGINNERS
Bench presses 3 10-12
Incline presses 3 10-12
Decline presses 3 10-12
INTERMEDIATES
Bench presses 3 8-10
Incline presses 3 8-10
Decline presses 3 8-10
Low incline flyes 3 8-10
* Glass believes that less-experienced trainers should focus on compound
basics.
GLASS GUIDELINES
* CONTINUOUS TENSION Limit the range of motion of exercises such as chest presses to keep constant pressure on the targeted muscles.
* FAILURE Push most sets to failure.
* INTENSITY Use techniques such as supersets, drop sets and a rapid pace to increase intensity, especially precontest.
* MUSCLE TARGETING Gear exercises to ward limited areas. For example, instead of bent rows for the entire back, Glass' clients may do dumbbell rows facedown on an incline bench to hit the upper inner back.
* PRIORITIZATION Place special emphasis on your weakest points, thus improving symmetry.
* STRICT FORM To keep constant tension on the muscles and avoid injury, always maintain proper technique.
* UNIQUE EXERCISES Use some of Glass' favorite unusual lifts, such as Smith machine incline power presses for the upper chest or dumbbell deadlifts/rows for the lumbar/lower tat tie-ins.
the rest of u guys should post some other Charles Glass workouts for different bodyparts (arms, abs, back, delts, legs, etc). reps will be given. charles glass is like the yoda of personal training, his routines are like the best. i wish he would post on here like the pro's.
|
Thread: Charles Glass Routines
-
08-02-2005, 07:30 PM #1
Charles Glass Routines
-
08-02-2005, 07:35 PM #2
Here's some back routines
CHARLES GLASS' RECOMMENDED BACK ROUTINES
EXERCISE SETS REPS
BEGINNERS
Front pulldowns 3 10-12
Seated pulley rows 3 10-12
One-arm dumbbell rows 3 10-12
Lumbar crunches 3 10-12
INTERMEDIATES
Front pulldowns 3 8-10
Seated pulley rows 3 8-10
One-arm dumbbell rows 3 8-10
T-bar rows 3 8-10
Deadlifts 3 8-10
-
08-02-2005, 07:37 PM #3
- Join Date: Jun 2003
- Location: New Jersey, United States
- Age: 61
- Posts: 8,575
- Rep Power: 3179
Back routine isn't much different than the chest routine All using the classic 3x10.
"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
-
08-02-2005, 07:44 PM #4
-
-
08-02-2005, 07:47 PM #5
-
08-02-2005, 09:58 PM #6
Charles Glass's Shoulder routine -
First exercise.
Seated lateral raises (start with dumbells at your sides, thumbs should point downwards as you raise the dumbells to around pec height)
3-4 sets of 10-12 reps
Second exercise.
Seated front laterals (start with dumbells at your sides palms facing in toward torso, raise both dumbells to the front and toward each other with a slight inwards tilt and touch edges of dumbells together)
3-4 sets of 10-12 reps
Third exercise.
Seated behind the neck press (only lower the bar to where your upper arms are parallel to the ground, no bouncing the bar)
3-4 sets of 10-12 reps
Based on experience, you should start to notice a difference in as little as 3 weeks.
(taken from Muscular Development magazine, June 2005)Less food means less weight. More weight on bar means get stronger. Guy farts while squatting means great laughter. -Dan John-
-
08-03-2005, 06:13 AM #7
-
08-03-2005, 06:57 AM #8
-
-
08-03-2005, 07:30 AM #9
- Join Date: Jun 2003
- Location: New Jersey, United States
- Age: 61
- Posts: 8,575
- Rep Power: 3179
Originally Posted by Defiant1"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
-
08-03-2005, 07:33 AM #10Originally Posted by Overload
Using this technique with an aggressive progressive resistance program produces results that are way ahead of the 1RM calculations and extrapolations that normally precipitate from other RM sets.www.revised-training.com
Training got better
-
08-03-2005, 07:36 AM #11
-
08-03-2005, 07:38 AM #12
- Join Date: Jun 2003
- Location: New Jersey, United States
- Age: 61
- Posts: 8,575
- Rep Power: 3179
I can see your point but I found it humorous that each routine was all 3x10. Mix it up a little. There's nothing wrong with 3x8s, 4x12s, 2x10, 6x6 and so on. Maybe it's a personal preference but I like to vary my reps and sets from exercise to exercise.
"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
-
-
08-03-2005, 10:26 AM #13
-
08-04-2005, 07:01 AM #14Originally Posted by Overloadwww.revised-training.com
Training got better
-
08-04-2005, 10:10 AM #15
-
08-04-2005, 10:29 AM #16
- Join Date: Jun 2003
- Location: New Jersey, United States
- Age: 61
- Posts: 8,575
- Rep Power: 3179
I use to be pro going to failure. Used to tell people they should and although I still feel you should train as hard as you can, I don't go to failure any longer. I've had a big outlook change on the whole going to failure thing from experience.
Since that change, I haven't gotten sick or showed any of the signs of overtraining which is really more of you overtraining your CNS not your muscles per say. I do feel you should go for that extra rep but only if you can get it on your own and in a smooth, controlled manner like your other reps. If you have to struggle or take a lot of time to get that last rep up, just put the weight down and consider the set over."Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices." - Arnold Schwarzenegger - Pumping Iron
Bookmarks