Bodybuilding.com’s Arnold’s Blueprint Trainer – Day 17 – Legs – Plus, What I Think Of Crossfit

arnold-legGreetings, all.

Crossfit has been around for quite a while now, and I received an email asking me what my thoughts were.

Personally, I think it’s a fad. I think that along with Jazzercise, Zubaz Pants, and Atkins, Crossfit will soon be sitting on the shelf, collecting dust. Now, with that being said, I do think it’s a good way to get in shape, and that a lot of these guys are strong beasts with crazy endurance. However, that strength & endurance comes at a price, because these guys are doing the most inane, and ridiculous workouts that I’ve ever seen. Frank Zane said that Crossfit is great for the Physical Therapist industry due to all the injuries that are happening as a result of the training.

I mean, look at those ridiculous kip-up pull-ups. Holy crap, those are TERRIBLE for your rotator cuff. To come crashing down with your full bodyweight, yanking on your rotator cuff, over and over and over is absolutely not good, and it’s why you see a lot of Crossfitters with that injury tape on their shoulders.

Beyond that, have you seen some of these workouts? There was one I saw in a recent issue of Muscle & Fitness, and it went something along the lines of:
Deadlift:
135×8, 185×10, 225×12, 275×15, 300×20, 365×36

No joke, that was the workout. 365lbs for THIRTY-SIX REPS?! That is absolutely absurd. Watch some of these Crossfit cats on youtube when they do these sort of things, and their form absolutely falls apart like a Jenga tower about the mid-way point. Which is why this form of exercise results in a lot of injuries, because form is absolutely crucial for things like cleans, clean & presses, snatches, and especially deadlifts. So to be doing these things in succession, for a great deal of time is very dangerous.

I would never tell anyone that their style of training is wrong, so long as they’re happy with the results it’s giving them. I would however advise anyone who wants to give this a go to be very, very careful, and do it under the guidance of someone with some experience who can make your form air-tight. I’d much prefer to see someone doing some classic bodybuilding or powerlifting, as I believe those are always going to be styles left standing at the end of the day, but, to each their own.

Alrighty, let’s get it.

Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

All rest periods are 45 seconds.

Goblet Squats – 45×8, 50×8, 60×8, 70×8, 80×9

If you guys aren’t doing these, then I urge you. They’re very similar to Front Squats, but with a hell of a lot more pluses. I’m big on simply lugging around heavy dumbbells to build functional strength, and this exercise is perfect.

Lying Leg Curl – 70×12, 12, 12, 12, 12

Hyper-Extension – 8, 8, 8, 8, 9

Single-Leg Plate-Loaded Leg Press – 250×10, 10, 12, 12, 12

Leg Extension – 125×10, 10, 10, 10, 10
SUPERSET WITH
Sitting Leg Curl – 125×10, 10, 10, 10, 10

Sitting Calf Extension – 240×8, 8, 10, 10, 10
SUPERSET WITH
Standing Calf Raise – 90×8, 75×10, 10, 10, 10

This superset gives you the best of both worlds. Doing super heavy weight on one exercise, for high sets, and then a lighter exercise, where you explode up, and comedown slowly.

Hammer Strength Ab Crunch Machine – 4 sets of 10-15 reps.

Incline Walk – 20 minutes

Post-Workout: 40g of Whey Isolate, 5g of Creatine.

OK, chaps, that’s it for today. I’ll see you guys tomorrow for a Chest & Back workout so burly people mistake it for my beard.
“You grow the world’s greatest beard, Caliber?”
“Nah, I’m just doing Arnold’s Chest & Back workout.”

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