Tuesday, July 5, 2011

Stan Mcquay, Training routine and diet!

TRAINING TIPS

LEGS
  • He likes to train his legs to failure (sometimes by immediately jumping to a leg machine that works the muscle from a different angle) once a month
  • Leg extension machine is good, don’t mind those who say don’t do it, just do it safely
ROUTINE DESIGN
  • Use both Compound and Isolation movements, it’s all good
  • Work most body parts twice a week – heavy for low reps on workout 1 and high volume super setting for workout 2
  • He likes doing Push-Pull movements
  • Start your workout with your weak body parts
  • High reps doesn’t work. Your muscles need weighted resistance to grow.
  • Lift heavy but don’t lift super heavy, rather concentrate on strict form, good technique, slower movements and really feel the muscle
ARMS
  • For Biceps, he’ll do a Chest/Biceps day and a Triceps/Biceps day (Biceps worked 2 days a week)
  • Stan skips Forearms – they get worked a lot in other exercises
SHOULDERS
  • He has a Shoulders/Traps day (but be careful they are prone to injury)
  • Dumbbell Raises – Front, Lateral, and Rear (rows) are most important for Delts. Military/Dumbbell press are not so desirable because Stan does a lot of Chest Presses.
ABS
  • If you do abs with weight they get too bulky but do them with weights when you first start out. After they are developed well work ‘em for reps only.
  • He does abs at least 3 days a week, you can get away with just 2 movements at the end of your workout.
CHEST
  • Don’t work your chest too much, it will pull your shoulders forward and it doesn’t look good.
  • He doesn’t bench because it doesn’t hit the chest muscle directly enough, it can also cause shoulder injuries.
BACK
  • Pull-ups and Pull-downs are important for Back training
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DIET

  • How well you do on your diet and what you eat accounts for 75-80% of how you’re gonna look
  • Timing is everything with diet. Just ensuring that I’m consuming different proteins and different carbohydrates at different times of the day.
  • In general straight after cardio (before breakfast) I would have two scoops of whey protein then wait 45 minutes before having my first meal of the day.
  • In general in the off-season I’m getting about five meals a day with around two to three shakes. Come contest time I’m getting in around ten meals. Call me crazy but that’s all I have ever known – eating every two and half to three hours.
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CARDIO

  • When cutting do cardio right out of bed – you’ll drop body fat real fast. Add another 20-40 minutes after your workout if needed.

ROUTINES

SPLIT
MONDAY     Quads, one hamstring exercise, abs and calves
TUESDAY    Chest
WEDNESDAY  Back, abs and calves
THURSDAY   Hams and one quad exercise
FRIDAY     Shoulders, traps, abs and calves
SATURDAY   Biceps and triceps
SUNDAY     Off
CHEST ROUTINE
Incline BB press 5 x 8-10 / Incline DB Press 3 x 6-8 / Incline DB Fly 3 x 12 / Cable Crossover 21′s 7 x 3 / Decline DB Press 3 x 12
ANOTHER CHEST ROUTINE
Incline dumbbell presses 4 X 15 / Decline hammer presses 4 X 15 / Smith machine chest presses 4 X 15 / Dumbbell flyes 4 X 15 / Cable crossovers 4 X 15
AB ROUTINE
Hanging Leg Raise 4 X 20 / Crunch 4 X 20-30 / V-Up on Bench 3 X 20-30 / Standing Oblique Cable Crunch 3 X 20 per side
BICEP ROUTINE
Drag curls with EZ-curl bar 4 X 15 / Incline dumbbell curls 4 X 15 / Hammer Strength preacher curls 4 X 15 / Concentration curls 4 X 15
TRICEP ROUTINE
Rope pushdowns 4 X 15 / Overhead cable extensions 4 X 15 / Lying triceps extensions 4 X 15 / Seated machine dips 4 X 15
LEG ROUTINE
Leg extensions 4 X 15 / Leg presses 4 X 15 / Inverted leg presses 4 X 15 / Hack squats  4 X 15 / Reverse hack squats 4 X 15
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