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28
01
2015

Training for the Perfect Physique

by Team ON Athlete Shaun Stafford.

Team ON Athlete Shaun Stafford achieved a record-breaking win this year in Las Vegas when he won the WBFF Pro Fitness Model World Championship for a second time. He is an ex-professional rugby player, a successful international cover model and owner-operator of City Athletic Gym. 

When looking to sculpt your body, resistance training needs to play a central role: if you can’t commit to 3-4 solid weights sessions a week, you’re only going to be short changing yourself when it comes to building lean muscle.

Most of the exercises should be big, compound moves, focusing on more than one joint, and using as big a muscle group as you can. What is going to get you more ‘bang for your buck’ in the muscle-building department is a pull-up over a bicep curl!

You also need to be working at a high percentage of your maximum with every rep: many experts think that to optimise muscle gains, a percentage close to 80% of your ‘1 Rep Max’ should be used, and that each set should last between 40 and 70 seconds…

This will probably mean using a lighter weight than you are used to, but making each rep more productive and controlling your tempo throughout!

Here would be a sample routine from a 4 day lean muscle split:

Monday: Chest & Triceps

A1 – Incline Bench Press 4 x 8-10 reps. Rest 90 seconds.

B1 – Flat Dumbbell Chest Press 3 x 10-12 reps. Rest 60 seconds.

C1- Weighted Dips 3 x 10-12 reps. Rest 60 seconds.

D1 – Scull Crushers 3 x 10-12 reps. Rest 60 seconds.

E1 – Plyometric Press-ups 3 x 12-15 reps. Rest 60 seconds.

Tuesday: Quads, Glutes & Abs

A1 – Barbell Squat4 x 8-10 reps. Rest 90 seconds.

B1 – Dumbbell Lunges 3 x 10-12 reps. Rest 60 seconds.

C1 – Leg Press 3 x 10-12 reps. Rest 60 seconds.

D1 – Seated Extension 3 x 10-12 reps. Rest 60 seconds.

E1 – Decline Sit-Ups 3 x 12-15, Rest 60 seconds.

 

Thursday: Back & Biceps

A1 – Neutral Grip Chins 4 x 8-10 reps. Rest 90 seconds.

B1 – Single Arm Rows 3 x 10-12 reps. Rest 60 seconds.

C1 – Lat Pull-downs 3 x 10-12 reps. Rest 60 seconds.

D1 – Barbell Bent Over Row 3 x 10-12 reps. Rest 60 seconds.

E1 – Barbell Curls 3 x 12-15 reps. Rest 60 seconds.

 

Friday: Hamstrings & Shoulders

A1 – Romanian Deadlift 4 x 8-10 reps. Rest 90 seconds.

B1 – Glute-Ham Raise 3 x 10-12 reps. Rest 60 seconds.

C1 – Weighted Hip Thrust 3 x 10-12 reps. Rest 60 seconds.

D1 – Hamstring Curl 3 x 10-12 reps. Rest 60 seconds.

E1 – Barbell Clean & Press 3 x 12-15, Rest 60 seconds.

F1 – Seated Lat Raise 3 x 12-15, Rest 60 seconds.

 

You’ll never regret a workout…so what are you waiting for?