Training

Lou Ferrigno's Mass Class

Lou Ferrigno's 30 best training tips for gaining hulking size.

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 21. CABLE SIDE LATERALS 

“Occasionally, I do my side laterals with a cable. These allow me to raise the handles well above shoulder level and maintain tension, so I get a longer range of motion.”

 22. MEASURING PROGRESS 

“For the first few years, I was weighing myself and measuring my arms and chest. It was inspiring to see those numbers getting bigger. But eventually the mirror became a much more useful tool than the scales or the tape measure. The mirror, photos, and objective observers will tell you that you’re gaining muscle and losing fat in the right places.”

 23. CHEST ROUTINE 

“The secret to chest development is to hit it from all angles: incline, decline, flat, presses, flyes, dips, cable crossovers, and pec deck. There are a lot of ways to work your pecs.”

Bench Press: 5 sets, 8–12 reps

Incline Press: 5 sets, 8–12 reps

Decline Press: 4 sets, 8–12 reps

Flat or Incline Flye: 4 sets, 10–12 reps

Dumbbell Pullover: 3 sets, 15 reps

Cable Crossover: 3 sets, 10-15 reps

 24. CALF WORKOUTS 

“I like to devote one calf workout to the soleus muscle with seated calf raises (10 to 12 sets of six to 10 reps) and the next calf workout to the gastrocnemius with standing calf raises (10 to 12 sets of 15 to 20 reps).”

 25. RECUPERATION 

“Recuperation is the forgotten component of muscle building. Try to get at least eight hours of quality sleep each night, and try to find ways to relax both your body and your mind outside of the gym.”

 

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