Whether before or after becoming the prototype of the Hulk, Â Lou Ferrigno has always been the ultimate behemoth in the bodybuilding world. When Arnold Schwarzenegger won the title of Mr. Olympia at 235 pounds, Lou weighed 275 pounds. When Dorian Yates harvested the Sandose trophy at 265 pounds, Lou weighed 315 pounds. In fact, the hulk was only 20 when it first broke 300 pounds, which was unprecedented in the early 1970s. Lou is 1.95 meters tall and taller than his competitors, but although most tall bodybuilders have difficulty in gaining muscles, Ferrigno's muscles are always perfectly balanced. He has always been the best of the athletes above 190. If he has not left the arena for 17 years, he may have won all the Sandos trophies. In this article, Lou has compiled 30 best muscle enhancement suggestions!
Push grip
“I found that many bodybuilders use extremely wide grips when doing chest bench presses. When I do all the chest bench presses, the grip is only a little wider than the shoulder. This makes me better at the bottom of the action. Stretch, and the top of the action better tightens the muscles."
2. Basic training
“Before you can train to the maximum muscle group and exercise to several muscle groups at the same time. These basic iron exercises can make you stronger and promote muscle growth. You only need to do squats, supine presses, barbell rowing, I can exercise all over the body."
3. Dumbbell pull up
“Dumbbell pull-up can exercise both the chest and back, stimulate the serratus, and stretch the chest. I generally like to do high-level exercises: 10-15 per group, sometimes even 20 times.â€
Ambition
“In the past, Arnold was my motivation. After that, I admired people like Steve Reeves, Larry Scott, and Sergio Oliva, and I read a lot of comic books: Superman, Batman, and of course, Fantastic Four, Green. Giant. At that time, I hoped that I could grow stronger and be as powerful as the Hulk. Those characters drove me to complete one difficult training plan after another."
5. Control fatigue
"Don't get muscle fatigue in a single group of exercises - at least not at the beginning. Otherwise you will have no strength to complete the rest of the training."
6. Pre-training plan
“Before training, I will spend a little time thinking about what exercises I have to do and drive all negative thoughts out of my mind. Then I will go to the gym and get 100% training.â€
7. Sit back
“Practice a supine press at least every other chest workout. It is the best exercise for exercising the pectoralis major and stimulates the shoulders and biceps.â€
8. Abdominal muscle training
"Abdominal muscles are not exclusive to a small man. My height is one meter nine, but in all the competitions I participated in, my abdominal muscles are the best, because I put a lot of effort on them. Here is my Abdominal training. I finished these four exercises in one breath, no rest in the middle. Then rest for 2-3 minutes, then do the next group, repeat 1-2 times."
Overhanging legs: 3-4 groups, 15-20 times
Roman chair sit-ups: 3-4 groups, 50 times
Sit-ups: 3-4 groups, 30-40
Side body belly: 3-4 groups, 30-40
9. Arm training
"I like to exercise with the biceps and triceps instead of two days. I usually exercise the biceps first and then finish with the triceps exercises. But sometimes I also practice with the biceps and triceps. Be a super group."
10. Upright rowing
“I do shrug exercises with a barbell or dumbbell, but I feel that the best exercise for exercising the trapezius is still rowing. I sometimes do barbells upright, but I still prefer rally boating because it gives the muscles a stronger sense of contraction. When doing an upright rowing, raise your elbows as much as possible."
11. Change
“I never used the same training program twice. I constantly changed the practice movements, practice sequence, practice angle, weight, number of groups, number of times, speed, etc. This way, my muscles will not adapt to a specific training program. â€
12. Large weight
"I never exercise my muscles with extra weight. Super heavy weight can easily lead to injuries, especially the chest and shoulder presses."
13. Welfare
"When I don't want to train or don't want to eat chicken breast, I remind myself of the benefits that this lifestyle brings to me. I am leaning on my body. I train my sculpture body, this tells me to be the target. Going all out. It also taught me to persevere, to support myself, to see myself. Most importantly, it has improved my self-image. A few years ago, I was a timid person, and now I have the courage to become a bodybuilder. Actors and public figures."
14. Power and goals
“I think that in fitness, diet accounts for 60%, training accounts for another 40%, but there is no motivation and goal, and diet and training are meaningless.â€
15. Number of forced times
" I will do a lot of forced times until I am exhausted, and then my training partner will help me to reduce some weight. I will do 2-3 more times."
16. Shoulder training
"Most of the time, I used my head to push my shoulders. Almost every time I train, I will do the barbell neck press and neck press, and each exercise will be done in 5 groups. After finishing the 10 groups of over-the-top presses, I will continue to practice the leveling. Lift and front.
Posterior neck press: 5 groups, 10-12 times
Pre-neck press: 5 groups, 10-12 times
Dumbbell side lift: 5 groups, 10-12 down
Flat after dumbbell: 5 groups, 10-12 times
Flat before dumbbell: 5 groups, 10-12
17. Static tension law
“Before the game, I stayed as tight as possible in every exercise, and I practiced posture at home. Joe Weider taught me how to use the static tension rule to create muscle lines.â€
18. Front flat
“ I feel that when I do the alternating dumbbells, if I lift the dumbbells over the centerline of the body or slightly over the centerline, I can better stimulate the muscles.â€
19. Quadriceps Exercise
“My favorite quadriceps exercises are leg flexion and extension, sloping squats and squats, and the number is controlled within 10-15. Sometimes I also practice at low weights with a large weight. However, I feel that it is still the most Can promote leg muscle growth."
20. Forearm training
"I'm not as lucky as some people. They can stimulate their forearm growth as long as they are iron training. I have put a lot of effort into my forearm and trained 3 times a week. Most of the time, I practice barbell wrist curling and positive grip curling. But sometimes I also do a barbell and hold the wrist curl."
Wrist curl: 5 groups, 15-25
Holding the wrist curl: 5 groups, 15-25
21. Puller side lift
"Sometimes, I use a puller to do the side lift, which allows me to pull my hand over the shoulder height and keep my muscles tight, so my muscle activity is also widened."
22. Assessment progress
“In the first few years, I used to weigh my weight and measure my arm and chest circumference. It’s exciting to see those numbers grow. But then the mirror becomes a more useful tool than the scales and the perimeter. , photos, and observations from others can tell you if the position of muscle-reducing fat is appropriate."
23. Chest training
"The secret of chest muscle growth is to exercise it from a omnidirectional perspective: up-slope, down-sloping, flat, chest push, flying birds, flexion and extension, tension chest, etc. There are many other ways to exercise the pectoralis major."
Sit back: 5 groups, 8-12 times
Upright tilt: 5 groups, 8-12 times
Lower oblique recommendation: 4 groups, 8-12 times
Flat or upright bird: 4 groups, 10-12
Dumbbell pull up: 3 groups, 15 times
Rally clip chest: 3 groups, 10-15 down
24. Calf training
" I like to exercise the soleus muscles in a sitting position with a flat leg (10-12 groups, 6-10 per group). The next group exercises the gastrocnemius muscles in a standing position with the calves (10-12 groups, 15-20 per group). â€
25. Muscle recovery
“Recovery is a line that is often overlooked during muscle building. Try to ensure at least 8 hours of quality sleep every night and find the way to relax yourself.â€
26. Locked up
“Exertions like chest and shoulder presses, squats, and leg presses, when you lock up, elbows or knees are fully stretched, you are at a balance. The pressure is very small. That's why I like it. Stay more when you lock up."
27. Centrifugal centripetal
“Tighten your muscles during the centrifugation phase, don’t rely on gravity to help you get the movement done. If you tighten your muscles in both the centrifugation and centripetal phases, you are equivalent to exercising your target muscles twice.â€
28. Training partner
"In different periods, I train with different professional athletes. If I train with my partner, I hope that he has the same ability as me, and the training intensity is the same as mine. I need someone to help me when I do each set of exercises. The partner is not for chatting, it will only make your training effect greatly reduced. He should be able to help you practice with more weight and do more."
29. Instinct training
“If you want to keep improving, you need to learn from experience, know what exercises are best, what exercises are the best, what exercises do not have any effects, and then change. Sometimes your favorite exercises don’t work, and sometimes you hate Practice is exactly what you need most."
30. Focus on the back
“When you exercise your back, your hands and arms are just a connection tool between your back and the weight. The elbows go down and/or pull back and the back tightens. Think about the tug-of-war, if you pull it with your arms, you are very It will be exhausted soon. You have to exert your back and forget your arm."
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