"Excellent progress - even though I am 68 years old.""When I first began weight training (back in the mid-1950's) I did all the wrong things: too many exercises; too many sets; and working out 3-4 times per week. As a result my progress was very slow. Because I performed too many heavy sets of bench presses (5x5's, pyramids, multiple low-reps sets) I wore down the cartilage in my shoulder which caused permanent pain and lack of mobility. My current workouts are limited to what you prescribe and I'm now making excellent progress (even though I am 68 years old). Again, thank you for the excellent articles contained in your web site." ~ Steve Kane
"Best Shape of My Life."HEAVY DUTY is an amazing workout. It helped burn 24 kg fat and I was in the best shape of my life!My workout: Monday:
- Pec fly + machine bench press 1 x 6-10
- Machine lateral raise, shoulder press + Rear Delt 1 x 6-10
- Triceps pressdown + dips
Wenesday:
- Cable pullover + underhand pulldown 1 x 6-10
- Deadlift 1 x 5-8
- Standing bicep curl 1 x 6-10
Friday:
- Leg extension + 1 x 12-20 Squats
- Leg curl 1 x 15-20
- Calf raise 1 x 25
- Lower abs 1 x 15
~ Pavel Blažek
Want to see HEAVY DUTY training in action? For free videos, exercise tips and diet advice, visit Total Body Transformation Project
"I am almost 58 years old, 5 feet 9 inches tall at 247 pounds, and 8% body fat."
"Wow! I have been reading muscle publications for 4 decades, but this is one of the best informed and most honest! Besides all the multiple components that define "body building", the number one component that defines the individual, is his or her passion to SHARE. All the great ones who have given us this "Way to Live" have shared with us over the decades, in Fitness Publications, and now on websites like this. I am almost 58-years-old, 5 feet 9 inches tall at 247 pounds, and 8% body fat." ~ John Pike
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