LAST SET
10 FLEX| JUNE 2016
PHOTO CREDITFLEX COMMENT IT’S ONLY MY OPINION
QUALITY ROUTINE
THIGHS
HACK SQUAT
MACHINEMACHINE
3 REPS 15-20 3 REPS 15-
SETS SETS if you have if you have
access to a low access to a low
30-degree hack squat 30-degree hack squat
machine, do one machine, do one
warm-up set of 15-20 warm-up set of 15-
reps, followed by 3 reps, followed by 3
worksets of 15-20 worksets of 15-
reps, reducing the reps, reducing the
weight by 10 pounds weight by 10 pounds
each set. Try your each set. Try your
best to rest no longer best to rest no longer
than 60 seconds than 60 seconds
between sets. if you between sets. if you
do not have such a do not have such ahack squat machine, hack squat machine,
do 2 worksets of front do 2 worksets of front
squats, for 15-20 reps, squats, for 15-20 reps,
reducing the weight by reducing the weight by
10 pounds each set.10 pounds each set.SHOULDERS
SEATED
DUMBBELL DUMBBELL
PRESSPRESS 3 REPS3 REPS
12-15 SETS12-15 SETS
do one warmup set of do one warmup set of
12 reps, followed by 3 12 reps, followed by 3
worksets, of 12-15 worksets, of 12-
reps, reducing the reps, reducing the
dumbbells by 5 dumbbells by 5
pounds each set.pounds each set.BACK
REVERSE-GRIP
BENTOVER ROWSBENTOVER ROWS
3 REPS 12-15 SETS3 REPS 12-15 SETS
do one warm-up set do one warm-up set
of 12 reps, followed by of 12 reps, followed by
3 worksets of 12-15 3 worksets of 12-
reps, reducing the reps, reducing the
weight each set by 10 weight each set by 10
pounds. always do pounds. always do
rows as strictly as you rows as strictly as you
can and pull the bar can and pull the bar
into your waist. into your waist.
always support your always support your
forehead, which will forehead, which will
take the strain of your take the strain of your
lower back.lower back.CHEST
BENCHPRESS
3 REPS 12-15 SETS3 REPS 12-15 SETS
do one warm-up set do one warm-up set
of 12 reps, followed by of 12 reps, followed by
3 worksets, of 12-15 3 worksets, of 12-
reps, reducing the reps, reducing the
weight by 10 pounds weight by 10 pounds
each set. do every rep each set. do every rep
as strict as you as strict as you
possibly can and possibly can and
never bench press never bench press
without a spotter.without a spotter.BICEPS
BARBELL CURL
3 REPS 12-15 SETS3 REPS 12-15 SETS
do one warm-up set do one warm-up setof 12 reps, followed by of 12 reps, followed by
3 worksets, reducing 3 worksets, reducing
the weight by 5 the weight by 5
pounds each side.pounds each side.TRICEPSPRESSDOWNSPRESSDOWNS
3 REPS 12-15 3 REPS 12-do one warm-up set do one warm-up set
of 12 reps, followed by of 12 reps, followed by
3 worksets of 12-15 3 worksets of 12-
reps in perfect style, reps in perfect style,
reducing the weight by reducing the weight by
5 pounds each set.5 pounds each set.breaths. Quickly remove 5 pounds
from each side of the bar, and
immediately do another workset,
with 110 pounds, until you simply
cannot do another rep in strict
fashion.
Finally, take another 30 seconds
rest once again, and quickly
remove another five pounds from
each side of the bar. Aim once
again for another 12 reps in
perfectly super strict fashion, with
100 pounds. This final workset will
leave your biceps feeling like they
are ready to explode. In fact, you
will feel this pumped and burning
feeling during every single
repetition that you do.
Needless to say, after your very
first Quality Training workout, you
will know whether you are indeed
fit or you have just been kidding
yourself. Because let’s face it,
many bodybuilders without
realising it, usually take at least four
or five minutes rest in between
sets. Some are either looking at
themselves in the mirror or yakking
away to somebody in the gym. Or,
even worse, they continually keep
checking out their mobile phone in
between every set!
Quality Training removes all of
this, because you are constantly
keeping an eye on that clock, and
trying to prepare yourself for that
next painful, burning set. In thebeginning; however, I would advise
you to start off with a rest period
of about 60 seconds, until you
build up your strength, endurance,
and willpower, to eventually train
almost nonstop.
Quality Training will get you in
top muscular shape. There’s no
doubt about that. However, you will
also become a much more fit and
healthy bodybuilder as a result,
plus you will lose body fat as well,
even though you might not be able
to use those massive weights that
you did when you rested longer in
between sets. But bodybuilding is
about building muscle, not
demonstrating how strong you are.
Besides, in the long run this is a
much safer and more injury free
way to train. Here is a good
productive Quality Routine for you
to follow twice a week for at least
six weeks:
Quality Training only works if
you try your best to drastically
reduce the rest period between
sets. You must also use perfectly
strict exercise style, and be
oblivious to anything that is going
on around you. Above all, you have
to concentrate and train through
that muscular pain barrier.SEE YOU NEXT MONTH
AND KEEP TRAINING,
CHRIS LUNDQ Quality Training consisted of ‘feel
good’ movements that encouraged
you to take much shorter rests
between sets so that you could
feel an extreme pump and burn
deep down inside your muscles like
never before. Instead of the usual
two or more minute-rest between
sets, bodybuilders in Southern
California were taking only
30-second breaks and sometimes
even less in between sets. In some
extreme cases, some of them
would just take five deep breaths
before moving onto their next set.
Of course, it was virtually
impossible to use this system on
exercises such as heavy squats,
but this didn’t seem to bother these
bodybuilders because they simply
substituted Hack machine squats
instead. On bench presses, and
other demanding exercises, they
simply reduced their training
poundages every set. A typical
Quality Training approach would
look something like this:
If you can do 12 strict reps on
the barbell curl with 120 pounds on
the bar, do one slow warm-up set
of 12 reps with 80 pounds. Next, do
an all-out workset of 12 reps or
more, with 120 pounds. During
your short resting period of only
30 seconds, concentrate on being
totally focused and getting your
breath back by taking slow deep
here is a good productive Quality routine for you to follow
twice a week for at least six weeks: