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Jon Harris Natural Bodybuilding Workout
Jon Harris is a seasoned professional bodybuilder that has won the WNBF (world natural bodybuilding federation) world championships and has also claimed the Mr. Britain title 4 times. When someone who has been training and competing for 25 years wants to tell you something about his sport, it's a good idea to listen.
Jon gets straight to it, saying right upfront what every person who wants their efforts in the gym to add more muscle the primary concern is all about frequency. How often you train a muscle group is going to depend on a range of factors but Jon talk’s specifics and it makes good sense.
He explains that playing around with different split training routines over the years has not only taught him what work best for him, but he insists that beginners and intermediate bodybuilders get too carried away with blasting a muscle group too hard.
Over-training a body-part is more common than one might think. A bodybuilder reads about drop sets, forced reps, negatives etc. and suddenly its part of his weekly training routine. Jon says this is NOT the best way to maximize your efforts on the hypertrophy you can actually achieve.
Jon says that training a body-part twice a week does not mean that it’ll grow twice as fast. As a natural bodybuilder Jon says that hitting a body-part again before it has time to heal completely from the last workout will stall any hypertrophy that you're trying to achieve.
Jon explains that the answer to this conundrum is simple, scale your intensity as well as your volume down. Everyone is different, professional bodybuilders are those men and women that have worked out what training frequency works best for them. He says always leave the gym when you’ve still got something left in your tank, training past failure is not going to build muscle, according to Jon.
It needs to be noted that Jon uses a superset to shorten the rest time between sets; the whole workout listed below is intense and should not last more than 30 minutes. Here is what his weekly routine looks like:
Monday:
Lat Pull-downs 1-2 sets X 8-15 reps superset with Flat D/B Press 2 X 8-15 reps
Bent-over Rowing superset with Dips 1-2 X 8-15 reps
D/B Military Press superset with Triceps Pushdowns 1-2 X 8-15 reps
Standing D/B Curls superset with D/B lateral Raises 1-2 X 8- 15 reps
Hammer Curls superset with EZ Bar Pull-overs 1-2 X 8-15 repsTuesday:
Squats 1-2 X 8-15 reps
Leg Extensions superset with Seated Leg Curls 1-2 X 8-15 reps
Standing Calf Raises superset with Hanging Leg Raises 1-2 X 8-15 repsWednesday: REST
Thursday:
Lat Pull-downs 1-2 sets 8-15 reps superset with Flat D/B Press 2 X 8-15 reps
Bent-over Rowing superset with Dips 1-2 sets of 8-15 reps
D/B Military Press superset with Triceps Pushdowns 1-2 X 8-15 reps
Standing D/B Curls superset with D/B lateral Raises 1-2 X 8- 15 reps
Hammer Curls superset with EZ Bar Pull-overs 1-2 X 8-15 repsFriday:
Leg Press superset with Toes Press 1-2 X 8-15 reps
Stiff-legged Deadlifts superset with Hanging Leg Raises 1-2 X 8-15 repsSaturday: REST
Sunday: REST
Jon Harris Workout
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Disclaimer: This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
