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Isaac Nesser Workout Routine
Isaac Nesser is 6 foot-tall, with a 74-inch chest and 29 inch arms, he is a barrel of a man who can bench-press 950 lbs. Isaac says he refuses to compete against athletes that take steroids. He says that breaking 1000lbs on a bench-press will not be done without taking steroids.
Isaac has developed a way of training which is certainly not recommended by strength coaches. It also needs to be added that the workout routine listed below training 7 days without taking a break, is not recommended. He says that his training routine/cycle will be 8 to 10 days without a break and then a 2 to 3 days' break.
He says the secret to developing strength depends on your own specific genetics. Discovering what works for you is going to come from a planned system of trial and error. Some systems will work better than others and his years of training have taught him that training a solid 8 days without stopping gets the best results.
Isaac explains that the incredible strength he has is because he started training when he was 8 years old and has never missed more than a week of training since then. He says his strength comes from 30 years of hard work training 6 to 7 days every week.
His workouts are intense and without doing a lot of volume he will train for up to four hours a day, allowing himself to fully recover after each set. He would usually workout every day doing a hard workout followed by a light workout. Although Isaac would normally train 8 to 10 days before taking two or three-day break, the routine listed below is an indication of what movements and reps he would do for 7 days straight.
Monday: Heavy Day (Legs)
Squats 3 X 5-3 reps using 80% 1RM
Romanian squats 2 X 5-3 reps using 80% 1RM
Leg Press 3 X 8 using 80% 1RM
Tuesday: Light Day (Arms and Shoulders)
D/B press 3 X 8-6 reps using 80% 1RM
Shrugs 3 X 5-3 reps using 80% 1RM
Lying triceps extensions 3 X 5-3 reps using 80% 1RM
Barbell Curls 3 X 5-3 reps using 80% 1RMWednesday: Heavy Day (Back)
Deadlifts 3 X 5-3 reps using 80% 1RM
Bent-over D/B rows 3 X 5-3 reps using 80% 1RM
Weighted pull-ups 3 X 5-3 reps using 80% 1RM
Thursday: Light Day (Shoulders and Arms)
Military Press 3 X 5-3 reps using 80% 1RM
Farmers walk 3 X 5-3 reps using 100% 1RM
Barbell curls 3 X 5-3 reps using 80% 1RM
Lying triceps extensions 3 X 5-3 reps using 80% 1RMFriday: Heavy Day (Chest)
Bench-press 3 X 5-3 reps using 80% 1RM
D/B press 3 X 5-3 reps using 80% 1RM
Close-grip bench-press 3 X 8 using 80% 1RM
Saturday: Light Day (speed training)
Sprints 3 X 20 meters
D/B Lunges 3 X 8-10 reps using 80% 1RM
Split Squats 3 X 8 using 80% 1RM
Sunday: Heavy Day (legs)
Squats 3 X 5-3 reps using 80% 1RM
Romanian squats 2 X 5-3 reps using 80% 1RM
Split squats 3 X 8 using 80% 1RM
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