Methods to Prepare Full Physique Like Lee Priest
Bodybuilding legend Lee Priest‘s aggressive resume is a testomony to his coaching methodologies within the health club. From his first-place end on the 2006 IFBB Ironman Professional to his win on the 2013 NABBA Mr. Universe contest, the 50-year-old strives to maximise recovery whereas coaching by means of a busy schedule.
So long as you’re getting an excellent exercise in…do what you’re feeling and works for you.
In a video uploaded to the Sam’s Health YouTube channel on April 30, 2023, “The Blonde Fable” shares how he used to coach his whole physique thrice every week — Monday, Wednesday, and Friday — and the way minor improvements result in bigger change over time. Test it out beneath:
Lee Priest’s Full-Physique Exercise
Right here’s a breakdown of Priest’s full-body workout mentioned within the video above:
Leg extensions are wonderful for partaking the quadricepshowever must be carried out with correct positioning to stop making use of an excessive amount of stress to the knees. The knee joint needs to be aligned with the fulcrum of the leg extension machine.
Think about a pipe transferring by means of the fulcrum of the machine and the knees. The alignment of the knees and the fulcrum ensures the load is dealt with by the quads reasonably than pressuring the knees.
Squats and Leg Curls
Again squats are a superb compound motion for constructing mass on the legs. Hack squat or front squat variations are additionally viable for individuals who don’t have the requisite shoulder mobility to keep up a barbell on their shoulders comfortably. For this motion, Priest recommends gradual and regular weight development.
Leg curls goal the hamstrings. Just like leg extensions, the knees ought to align with the fulcrum of the machine. Deal with driving the calves into the again of the legs as attainable with every rep earlier than controlling the eccentric to the beginning place.
Lat pulldowns are an important motion for back thickness. A wide grip simply past shoulder width will bias the lats. In bodybuilding, wider lats assist generate the aesthetic V-taper that offers the phantasm of a smaller waist.
When performing lat pulldowns, interact and depress the scapula, then consider flattening with the elbows reasonably than the arms. This cue will help present a extra optimum line of pull to bias the lats reasonably than the rear delts.
Dumbbell Rows and Seated Rows
Dumbbell rows are cheekily often called “chainsaws” for mimicking the movement of beginning a chainsaw. Whereas bent over in a hip hinge or kneeling on a weight bench for higher stability, pull the dumbbell to the hip by driving the elbow up — once more it is a cue to assist interact the muscle fibers of the lat and forestall turning this right into a shoulder train.
Performing dumbbell rows with one arm at a time (i.e., performing them unilaterally) will help appropriate any power imbalances. Seated cable rows assist add thickness to the lats and may bias the midback relying on the width of the grip attachment used.
Chest Press and Chest Flyes/Pec Deck
Priest’s completed his full-body exercises comprised of seven workouts throughout 20 units with anterior upper-body actions adopted by accessory exercisesbeginning with chest press variations — incline, flat, decline, dumbbell, or barbell — to coach within the shortened and midrange positions. Priest recommends the pec deck or cable chest flyes to coach the pecs within the lengthened place — every rep consisting of robust contractions paired with huge stretches.
Priest recommends two exercises for the chest. Priest’s common guideline for hitting full physique is coaching every main muscle group for 2 or three workouts with three to 4 working units within the eight-to-14 rep vary.
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Featured picture: @leepriestofficial72 on Instagram
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