Description

Didn’t see this here and it’s an interesting take on Abbas’s training and of course a variant of the popular HIT programme.Description – he takes you through a bunch of his workouts:CHESTAbbas Khatami starts off with before he does his pressing movements. His reasoning for this is to apply the pre-exhaust training principle (link?) so that by the time he gets into his presses, his chest is doing the workout as opposed to his shoulders and triceps. He mentioned that his shoulders are overbearing as they are.Abbas goes on to talk about his inspirations in bodybuilding. The DVD is in commentary format, so that the exercises are shown while Abbas comments in the background. It shows him doing flat dumbbell presses with 85 pound dumbbells – keep in mind Abbas is using high intensity training as developed by the late Mike Mentzer. What this means is that he is using perfect form – slow, controlled repetitions and no momentum. What this results in is the inability to use ego developing weights – if Abbas had been using momentum and faster reps with a smaller range of motion, he probably would be able to lift a whole lot more – he even says that several times in the DVD. Try it yourself and see.Abbas mentions that he always wanted a physical job, as it is just the type of personality that he has – whether it be in the UFC, WWE, or whatever else. Abbas hits some poses which are shown in grainy black and white footage. Then he hits some incline dumbbell presses, this time without his shirt on. He follows this up with cable flyes without his shirt. While Abbas generally applies the HIT rule of light weight with super strict and slow form, he does high reps for the cable curls (100 reps), applying the blood volume training principle (link?). Many of the 100 reps are shown as Abbas pumps them off.Abbas Khatami: Machine Chest FlyesBICEPSFor biceps, Abbas his biceps curls using the long straight bar on the preacher bench. He does this for two sets and this is followed up with more black and white posing. He then does two more sets of machine preacher curls. He hits some rope pulls and follows it up with more black and white posing. Next are more rope pulls with HIT form.Day 2: Quads & CalvesBack To TopQUADSAbbas starts off with some leg extensions for his quads (two sets). He follows this up with some leg posing, once again, the posing footage is shown in black and white – showing his quads, hamstrings, and calves. He does an additional two sets of leg extensions. Abbas recommends stretching between sets. This is important, especially for those training intensely or who feel they may be at greater risk for injury. While stretching is not the only method of warming up (one which I never use in fact), it is valuable. Abbas does four sets on the leg press machine and two sets of smith machine squats.CALVESLike so many other bodybuilders, Abbas is familiar with the fact that human beings are always on their feet and that their calves are used to high weight and high repetitions, as they get that type of training daily just from walking. He does three sets of standing calf raises and follows it up with some posing. He then does two sets of seated calf raises and then hits calves on an incline machine for two sets.Abbas Khatami CalvesDay 3: Back & TricepsBack To TopBACKAbbas states that his body weight is usually up to 275 in the offseason in decent condition. He also states that he has plans for a future bodybuilding DVD showing his offseason training. For back, Abbas hits two sets of lat pulldowns and two sets of tbar rows on the upright machine (with chest plate). After his first set, Abbas does some more posing, this time hitting a back double biceps pose and a rear lat spread. he follows this up with two sets of lat pulls.Abbas Khatami: Rear Lat SpreadTRICEPSFor triceps, Abbas does five sets of rope pulldowns and two sets of machine triceps extensions before hitting four sets of bench dips (a personal favourite triceps exercise of mine) and following it up with some more black and white posing where he hits a most muscular.Shoulders & HamstringsBack To TopSHOULDERSAbbas hits the following workout for his hamstrings:    * Side lateral raises (three sets).    * Reverse pec deck machine (two sets).    * Dumbbell press (four sets with one warmup).    * Machine shrugs (two sets)Abbas Khatami: Dumbbell Bench PressOnce again, there is some black and white footage of Abbas posing (after his sets on the reverse pec deck machine).And for hamstrings:    * Lying hamstrings curls (two sets).    * One legged hamstrings curls (two sets).    * Stiff legged machine deadlifts (three sets).Abbas states that he likes doing deadlifts on the machine more than with free weights because he feels it is more effective and gives him a better stretch. His reasoning makes sense, and obviously Abbas knows his own body better than anyone else would.—————————————————————————————–Possibly more bodybuilding/muscle development stuff to come this week,S