Tom Venuto's BodybuildingSecrets.com - This Is a "No-Wussy" Zone

This Is a “No-Wussy” Zone

Tom Venuto, CSCS, CPT

Ok, It’s Thursday night, June 23rd as I write this, and I’m back as promised with my second entry for the day… Here is the abs, shoulders and tricep workout we did earlier this morning. Now we’re getting into the nitty-gritty of the Venuto System of bodybuilding… This is intense, hard-core stuff my friends, definitely not for pansies, wimps, wussies or sissies… check it out…

ABS

A1 Hanging Straight Leg raises (from ab slings): 3 sets X bodyweight X 20 reps, 15 reps, 12 reps X 3010 tempo
A2 Hanging Knee Ups (from ab slings): 3 sets X 15 reps, 14 reps, 12 reps X 1010 tempo
B1 Kneeling twisting cable crunch (facing weight stack): 3 sets X 70 lbs X 25 reps (single pulley machine)
B2 Incline board reverse crunch (rung #2 of 4 on slant board): 3 sets X Bodyweight X 12 reps, 10 reps, 10 reps

DELTOIDS

A1 Dumbbell Front raises: 3 sets X 30 lbs X 12, 12, 10 reps X 3011 tempo
A2 Dumbbell Side lateral raises: Set 1: 30 lbs X 8 reps + 3 forced reps X 2010 tempo; Set 2: descending set 30 lbs X 6 reps + 2 forced, 25 lbs X 6 reps + 2 X 2010 tempo; Set 3: 30 lbs X 6 reps + 2 forced reps, followed by partner assisted negatives 6 reps X 15 lbs, then rep out with 15 lbs X 1010 tempo
B1 Seated dumbbell Presses (neutral grip, straight up): Set 1: ascending set 50 lbs X 6 reps, 55 lbs X 6 reps, 60 lbs X 5 reps+1 forced rep; Set 2: descending set 65 lbs X 7 reps, 50 lbs X 6 reps, 35 lbs X 11 reps
C1 45-degree incline bench prone rear delt laterals: 3 sets X 20 lbs X 15 reps, 14 reps, 11 reps + 4 forced reps X 3021 tempo
C2 Bent Over Dumbbell Lateral Raises: Set 1: 40 lbs X 12 reps X 1010 tempo; Set 2: 40 lbs X 8 reps, pause 10 seconds, 6 more reps (rest-pause) X 1010 tempo; Set 3: 40 lbs X 6 reps, pause 10 seconds, 6 more reps (rest-pause) X 1010 tempo

TRICEPS

A1 Seated Tricep Bar French Press (Behind Head tricep extension): 3 sets X 70 lbs X 12 reps, 10 reps, 9 reps + 3 forced reps X 3121 tempo
A2 2 Dumbbell Tricep Kickback: 3 sets X 25 lbs X 12 reps, 12 reps, 11 reps X 2011 tempo
B1 Lying EZ-Bar tricep extension (Multi-angle tri-set): 2 sets X 80 lbs X 6 reps per angle:; a) bar to chin; b) bar to forehead; c) bar behind head

Workout Commentary

Today’s shoulder, tricep and abs workout was very typical of my normal training style. My training system uses literally dozens of different techniques, multiple exercises from a variety of angles, lots of supersets and trisets, tempo manipulation and liberal use of forced reps.

Beginners will grow from almost any workout because they’re not used to training. They don’t need to “blitz, bomb and blast.” However, my muscles got used to those basic straight set routines of 3 sets of 8-12 reps on 3 different exercises before I was out of high school! If my muscles could have talked, they would have said, “Yawn… did that, done that, been there… same old stuff… no need to grow today… Is that all you’ve got, you wuss? Come on… hit me!”

So, that’s exactly what I do — I knock them into the next time zone! Out of necessity, (because my muscles “laugh at me” when I do “normal,” traditional training), I developed my own style of training that is constantly changing and very high in intensity.

Sometimes, especially in the off season, my workouts are simple, heavy straight set routines (as part of a periodization program that alternates cycles of heavy and moderate workouts, known by some strength coaches as “accumulation” and “intensification” phases). More often than not however, my workouts are packed with high intensity “set-extension” techniques.

One of these days, I promise you, I’ll get all these techniques in one place in a book and on video. Until then, I’ll begin introducing you to some of them in real time here in my journals.

By the way, I know a few people might be thinking, “You guys are overtraining… too many exercises, too many intensity techniques, too many supersets, and way too many forced reps.”

Uh… yeah… so… what are u trying to say? You can’t hang? I’m sorry, this website is a “No-wussy zone”. Was this was the website you were looking for: www.richardsimmons.com?

Non-wussies, let’s continue… where was I? Oh yeah, today’s workout…

My workouts are often complex and sometimes difficult to record on paper because there are numerous exercise combinations, sets within sets, reps within reps, tempo changes, weight changes and many other factors I manipulate in order to shock the muscles into new growth. The workouts also change frequently to provide constant muscle confusion. In these early journal entries, I’ll have to explain some of my shorthand and terminology so you can follow along later on. Future entries will be much shorter, since you will already understand the lingo.

One technique that is absolutely indispensable is the superset. It’s one of the most important and effective techniques in bodybuilding. A superset is two exercises in a row with little or no rest between. In my journal entries when you see A1 and A2 that is a superset. A1 is the first exercise and A2 is the second exercise. There is no rest between exercises in a superset unless indicated (except the time necessary to move from one piece of equipment to the next). If there is a second superset combination, it will be indicated as B1, B2 and so on. A tri-set (three exercises in a row) would be indicated as A1, A2, A3.

Today we started with abs. I frequently train abdominals in supersets, trisets or circuits. It’s effective and time efficient. Generally, I like the 10-25 rep range for abdominals. Hanging leg raises, especially with straight legs, are one of the most difficult exercises to perform properly, but they’ve always been a favorite and a staple in my routine. I like to begin with straight legged hanging leg raises—the more difficult variation—then when I get fatigued, I superset into the bent knee hanging leg raises - the easier variation. I do both through the full range so I really nail the abdominals and not just the hip flexors.

I use a tempo change technique as well: Begin with a slow negative and controlled rep speed. Then when fatigue sets in and I can’t perform any more reps slowly, I increase the tempo and allow myself to use momentum in order to bang out even more reps (most people would quit rather than continue through the burn with a faster tempo).

Cable crunches are an outstanding exercise for bodybuilders. To get those thick and deeply cut abs that look like 6 giant raviolis are implanted in your stomach, few other exercises compare. The twisting version of the cable crunch where you crunch left elbow to right knee and vice versa, seems to give a stronger contraction across the entire abdominal wall than the regular version, while also hitting those diagonal fibers of the obliques on the side of the waist. We supersetted the cable crunches into inclined reverse crunches.

After abs, it was on to deltoids. Shoulder width is a high priority for me this year. It’s incredible what adding even a little bit of width to your deltoids can do for your physique. It can totally transform the way you look, especially standing relaxed as viewed from the front (this is very important during the symmetry round in competition, especially because it’s the first impression the judges get from you).

The deltoids are a complex muscle with a front, lateral and rear head and bodybuilders must train all three sections. If you look at today’s shoulder workout, you can see that every head of the deltoid was worked thoroughly: front raises for anterior deltoids, lateral raises for side deltoids, dumbbell presses for both anterior and lateral deltoid, and bent over laterals for the rear deltoid. You’ll see this pattern in virtually all of my workouts, unless I want to emphasize one particular section (I often give the side deltoids priority).

The triceps, like the deltoid, are also three headed muscle with a lateral, medial and long head. None of my exercises are chosen at random. Each one serves a purpose and like the deltoids, every head of the triceps is worked thoroughly.

From time to time, I discover combinations of exercises that are particularly effective when paired together. One such combination is the stretch emphasis exercise paired with a contraction emphasis exercise. For example, the seated overhead tricep extension is a stretch-emphasis exercise. The dumbbell kickback is a contraction emphasis exercise. Put the two together in a superset and you can get a wicked pump and some amazing growth.

Today’s session lasted just over an hour, abs included. I topped it off with 30 minutes of fairly easy cardio on the stairmaster, level 6 & 7, 369 calories. It’s Thursday night as I’m writing this, only about 14 hours after the session, and I can already feel my abs and triceps getting sore. The scale at the gym today said 204 lbs. That’s with shoes, sweatpants and T-shirt. Down one pound since last week. We’ll start “officially” tracking weight and body composition next week, and I’ll tell you exactly how it’s done.

Until next time… train hard and expect success!

Posted 23 June, 2005 in Workouts

Comments

Kev said:

Nice to see the blog up Tom! :)

interesting to see your sets of 3, do you incorporate 10*3 and the 5*5,8*5 etc... sets in your workouts?, what do you think of the 10*3, 5*5 set workouts?

You looked awesome with that trophy, nice to see you getting rewards for that hard work!

I'm still reading through your Burn The Fat, Feed The Muscle (BFFM) e-book; I've managed to lose approx 5% BF so far, still a way to go though :-)

Look forward to seeing more.
Keep it real,
Kev

Posted on Jun 25, 2005 10:41 AM

Tom Venuto said:

Kev - congrats on dropping 5% body fat! Keep me posted... shoot me over some before & after pics! Re: sets of 3 reps. Where did you see that? I'll often do 3 sets of an exercise but not 3 reps per set. For me, low reps is 5's & 6's, seldom lower. I'm interested in hypertrophy first and foremost, and that comes from primarily training in the 6-12 rep range, with some higher reps, especially on lower body and abs. I'm only interested in strength to the degree that it will increase my hypertrophy. When I use low reps like 5's & 6's in my precontest training, it's often in the context of a superset or tri-set, so you could technically say it's really 12 or 18 reps in a row, respectively (although that's cumulative reps across 2 or 3 exercises). As for 5 X 5... Yeah, kick-ass routine for strength in the off season, but those low reps with long rest periods never put much size on me. Maybe it's a fiber type thang.
Keep pumpin!

Posted on Jun 25, 2005 07:02 PM

Kev said:

Cheers Tom :)

I've been reading some of your articles on t-nation.com, one of which was the 10 sets of 3 reps article. After my 1 hour Body Pump workout, when i get home, I normally finish off with a few more dumbell curls... I really want to pump up those biceps ;)

I've been trying the 10*3 to get things pumping and then 5*5, 5*8 or 5*12 to finish my workout, I've noticed that the 10*3 has a good effect on warming up but its really the 5*5, 5*8, 5*12 that really gets the hypertrophy.

I'm no where near your league of training or physique, but what I've been reading from your BFFM e-book and your articles is that your attitude & helpfulness to others is nothing short of excellence.

You are an inspiration Tom, I have some of your pictures and always check them out at some point in the day as to model my future aspirations on getting lean and build more muscle than I have at present.

I'll hold off on the before & after pics until I can see my Abs ;), not too far to go (I hope ;)). I'm currently losing approx .6 to .9% BF a week with only a little cardio.

The current training I'm doing is a 1 hour BodyPump session 3* week. I find the BodyPump session has all the major excercises rolled nicely into 1 hour and the motivation is there rather than in the gym, plus its great to work out to music and I know I'll have a good workout every time.

I've been doing 3 BP sessions a week for about a year now and have noticed great results, I've been furthering my knowledge (last 6 months) on nutrition and excercises to complete the picture and get those Abs showing.

At 37, I felt I needed to do something to change my life and outlook on fitness, looking at all the hype and marketing of all of the available things on the net was starting to get crazy and then I stumbled on your BFFM. I was hooked on what you had to say as I could see that you knew what you were talking about (after checking out some competition pics) and its what you do day in day out, which was the real seller for your regime to me being able to see that you practice what you preach.

I dont intend to compete in body building (dont have the time or money due to that day job thing) but I do believe in bettering myself, and since following your guidelines, I feel more confident, I'm getting leaner, gaining muscle and feeling better about myself. It has taken a few years to get my head around the fitness regime but I can see it pays off with hardwork and I'm not about to quit, I can see that its long term which is what I have been doing so far

I'm looking forward to reading the blogs of your training sessions, etc., as I know you're not into the BS and you tell it straight... that is an admirable quality and what makes you an inspiration to us all!

Cheers
Kev

Posted on Jun 26, 2005 02:33 PM

Tom Venuto said:

That wasn't my article on T-nation about the 10 sets of 3 reps program. I don't write for those guys. It was some other dude... yeah I know... all us muscle heads look the same :-)

Damn Kev, .6 to .9% body fat loss per week! I gotta talk to you about being the poster man for Burn The Fat! GREAT job! Keep me posted.

By the way, in addition to this new bodybuilding blog site, we have a BURN THE FAT, FEED THE MUSCLE Yahoo discussion group, which is open to the public. Here's the link:
http://health.groups.yahoo.com/group/bffm

There's also going to be a BURN THE FAT member's only forum soon which will have a place for member profiles and progress photos. It will be a different vibe than this site.

This Bodybuilding Secrets site is totally a hard-core natural bodybuilding site... something I've wanted to do for a long time because this sport is such a passion of mine. Burn The Fat, Feed The Muscle, while based on bodybuilding methods, is for everyone and anyone who wants to lose fat, get fit and be healthy.

So... in the future, you can come here specifically for bodybuilding info, or go to the Burn The Fat discussion group or forum to post progress pics or discuss health, fitness and fat loss with other BFFMers.

Keep up the fine work!

Posted on Jun 26, 2005 04:20 PM

Wendee said:

Thank you for your specifics Tom. I enjoy reading your workouts, and it makes planning my next gym session that much easier! ;)

I have a question about your hanging straight leg raises. My basic question is, don't your hip flexors play too much of a role? I am curious as to how high you lift your legs (pike position or higher) and how far down you let them drop. I would guess that a slightly less conditioned athlete/bodybuilder would not be able to utilize that exercise, and that you would recommend the bent knee version to reduce hip flexor involvement.
Thanks again.

Posted on Jun 29, 2005 11:50 AM

Tom Venuto said:

I lift my legs ALL the way up, full range because the lower portion of the range involves so much hip flexor. I also control my tempo and don't swing on these. The straight leg raise hanging is one of the most difficult ab exercises and is definitely not for beginners. Beginners should begin with the bent knee leg raise on the support leg raise apparatus, then move the bent knee leg raise on hanging from the ab slings, and then the final progression is the straight leg raise hanging from the ab slings

Posted on Jun 29, 2005 07:23 PM