How does ll cool j workout

But if we disregard deceleration, we can recruit more fast-twitch fibers than usual. Doing the push-up last in his routine is great for securing an incredible pump. It makes no real sense to stop a bodyweight-driven exercise prior to fatigue; another key to his success. Much like our example earlier about pre-exhaust, the laterals do the same for the shoulders. Laterals are isolation moves which target solely the delts without the help of other muscles.

He often works overheads inside the power rack much like he does for chest and for all the same reasons. LL works the wide-grip version of the upright row for a few reasons. In the wide-grip upright row, your elbows are pointed more out to your sides, allowing the middle heads more involvement think of the angle of your elbows during a lateral raise.

Second, the narrow version of the upright row places more undue stress on the smaller, delicate muscles of the rotator cuff as you try and raise your elbows above your hands. And third, because the traps and forearms are highly recruited in the narrow version, the delts share much of the workload, so widening your grip like LL does not only protects the delts, but allows them highest priority.

LL finishes off his delt routine by hitting the rear delts using cables. Even though the six-pack looks like several individual muscles, the 6-pack or rectus abdominis is really only one muscle. The rectus abdominis upper and lower abs is responsible for the standard crunching motion — moving your ribcage toward your pelvis.

It also gets trained in the opposite direction, bringing your pelvis to your ribcage, as in the reverse crunch. LL combines them in a very difficult move called the double crunch.

He hits the obliques with the crossover crunch. The obliques are along both sides of the rectus abdominis and run diagonally from your lower ribs to near your hipbone. The internal and external fibers run in opposite directions. Both the internal and external obliques are responsible for torso rotation and lateral flexion of the torso. The transverse abdominis core lies beneath the rectus abdominis, and whereas the rectus fibers run vertically, the transverse fibers run horizontally. Fast forward to Lean and well-muscled from head-to-toe, the year-old LL is just hitting his physical stride.

By incorporating some sound dieting with an already grueling fitness regimen, he's been able to recreate his body at a time when most men hit a wall. Under the guidance of his high-energy personal trainer, Dave Scooter Honig, LL has blossomed into the most shredded emcee on the scene. While Scooter feeds LL a steady diet of heavy lifts like squats, overhead presses and benches, it's the departure into boxing conditioning and high-intensity plyometric training that has really helped refine and define LL's physique.

In Platinum, LL recounts how he got swoll for the cameras, how he's able to run circles around men half his age and what the rest of us mere mortals can do to get a platinum physique. That in mind, Scooter and LL are providing an exclusive four-week workout to muscleandfitness. Try the following routine for a month before diving back into your regular program. You'll be stronger and leaner for the effort. Hey, it worked for LL. Rest one minute between sets. Take a look at the men who make up the most exclusive club in bodybuilding.

At age 75, the Italian Stallion keeps proving he can still outwork you. The advantages of this routine are that it allows for a quicker workout, and also keeps the heart rate up in the fat burning zone, while also giving enough stimulus to promote muscle growth. Each circuit is done without resting between stations exercises. At the end of the circuit, 60 seconds rest is taken, and then the circuit is repeated, and then next circuit is done.

The routine actually consists of three mini circuits, two for the chest, and one for the biceps, with each chest circuit being done twice, and the biceps circuit being done three times.

In total, the workout is 7 circuits, and 20 sets of exercises. The whole workout should take about 45 minutes. You need to be reasonably fit to complete the whole circuit, so halving the number of sets to start with may be a good idea.

Chest Circuit 2: Barbell bench press - 12 reps Cable crossover - 10 reps Hanging running man - 10 reps Treadmill run - 1 minute on an incline, with heart rate in fat burning zone.

Rest for 60 seconds, then repeat once before moving on to the next circuit. Biceps Circuit: Standing barbell curl - 6 reps Preacher curl - 15 reps Mountain climber - 1 minute Rest for 60 seconds, then repeat twice. That's it. Simple, but intensive. If you want to look like LL Cool J and have the ladies loving you too, then do this routine three times a week, and within a month you will start looking more athletic and ripped.

Here's the review I found on about. LL Cool J is a hip hop artist and an actor Targeted to men, LL Cool J offers four different workout programs as well as one for women along with meal plans and his signature pearls of wisdom for getting in shape and getting the most out of your body. The workouts follow a predictable, linear pattern allowing you to build strength and muscle over several weeks. His no-nonsense style is entertaining and he offers straightforward information about getting in your best shape.

The Workout Programs The workout programs are divided into four phases so you can start at the beginner level, Bronze Body, or at the more experienced levels of Silver Body, Gold Body and Platinum Body.

Bronze Body The first phase lasts 4 weeks and the first week involves preparing your body and environment for exercise by cleaning out the kitchen, buying healthy foods and keeping a workout journal. During this phase, you also start to eat more frequent meals and prepare your home gym or join a gym for exercise.

The next 2 weeks involves 3 circuit workouts with exercises targeting the entire body e. These workouts also include minimal cardio at the end. Silver Body During the 5th week, you switch to free weights and do a split routine with straight sets working the chest, arms, back and shoulders on two non-consecutive days and the legs and abs on the other days. You also do minutes of cardio after each workout. Weeks begins the 'strength phase' where you do more exercises, less reps and more sets and more free weight exercises.