Look like HipHop’s 50 Cent aka Curtis Jackson

Women from all around the world drool over the physique carried by the famous rapper ”50 Cent” AKA Curtis Jackson. Guys look up to him and his body and wish they could have that kind of physique… and get their girlfriends to turn around and drool over themselves instead. So, the million dollar question is, how did 50 Cent get a physique as incredible as he did. Read below for more information.

50 Cent’s Secrets:

50 Cent’s world renowned personal trainer, Jay Cardiello,  has shared all of his secrets to success with bodybuilding.com. In this particular article Jay Cardiello shares the concept of his HIT training program; this is one of Jay’s best secrets to getting 50 Cent-like results.

Training a celebrity requires much of the same principles and protocols of those of a professional athlete: periodization, recovery, nutrition/diet and proper supplementation. It is in itself, a science. Today’s celebrities hire Certified Strength and Conditioning Specialists, Medical Doctors and Registered Dieticians in hopes of helping them achieve extreme physical prowess.

Get buff “or die tryin”

Bodybuilding.com trainer Jay Cardiello says “I perform 2 warm-up sets before each working set.”

HIT Technique #1

HIT Partial Rep Routine:
You are taught from early on that full-range-of-motion reps are the way to go if you are looking to increase size and strength to your physique. How can partial reps help if you are not performing the full range of motion. First you need to realize that to perform a partial rep set correctly you start by using full-range-of-motion reps until you can’t do any more in full-range-of-motion form.

Instead of stopping the set you continue to perform partial reps with as much range of motion as possible to extend the set and drive the muscle into complete failure. Partial reps were a favorite of Dorian Yates. He was known to do them until he was not able to move the weight at ALL.


Legs:

• Squats 1×12 below parallel
• Leg press 1×10 4 partial reps
• Leg extensions 1×12 3-5 partial reps
• Seated leg curl 1×12 3-5 partial reps
• Seated leg curls 1×20 failure on partial reps

Chest & Triceps:

• Flat barbell bench press 1×8 2-4 partial reps
• Incline barbell bench press 1×8 2-4 partial reps
• Incline dumbbell flyes 1×12 1-2 partial reps
• Lying triceps extensions 1×10 2-3 partial reps
• Triangle bar pushdowns 1×15 3-5 partial reps

Back & Biceps:

• Underhand grip barbell rows 2×10 2 partial reps
• Wide grip pullups 1×12 3-5 partial reps
• Barbell curls 2×12 2-4 partial reps

Shoulders:

• Standing military press 2×8 2-4 partial reps
• Dumbbell side laterals 1×12 failure with the partial reps
• Dumbbell rear deltoid flyes 1×15 failure with the partial reps

One note I need to make, when performing the partial reps; form still should be good throughout. There is a big difference between extending a set with partial reps and extending a set with cheating.

HIT Technique #2

Single-Rep Rest Pause:
Rest Pause sets are an excellent HIT technique to help raise the intensity of any workout. There are two different variations of the rest pause Ssts that I like to use, the single-rep rest pause and the post-set rest pause set. I will discuss the single-rep rest pause set here and the post-set rest pause set next.

Legs:

Rest 10 seconds between each single rep rest pause for all leg exercises.

• Squats 1×5
• Leg press 1×12
• Barbell stiff legged deadlifts 1×8

Chest/Triceps:

Rest 8 seconds between each single-rep rest pause for all chest/triceps exercises.

• Flat barbell bench press 1×8
• Incline barbell bench press 1×8
• Decline barbell bench press 1×8
• Close grip bench press 2×12

Back/Biceps:

Rest 8 seconds between each single rep rest pause for all back/bicep exercises.

• Deadlifts 3×5
• Barbell curls 2×12

The single-rep rest pause technique works best for pressing compound movements where you are able to rack the weight during your rest periods between reps. Pulling exercises like rows and curls require you to hold the weight throughout which fatigues your grip so I decided to ditch all rowing exercises and replace them with deadlifts.

HIT Technique #3

Single-rep rest pause:                                                                                                                                                                                                  Rest pause sets are an excellent HIT technique to help raise the intensity of any workout. There are two different variations of the rest pause sets that I like to use, the single-rep rest pause and the post-set rest pause set. I will discuss the single-rep rest pause set here and the post-set rest pause set next.

When you perform a single-rep rest pause set choose a weight that is about 90% of your 1 RPM. Perform one rep in perfect form, rest for 5-10 second, then perform your next rep resting again after one more rep. Continue performing all your reps one at a time with a 5-10 second rest in between each.

Legs:

Rest 10 seconds between each single rep rest pause for all leg exercises.

• Squats 1×5
• Leg press 1×12
• Barbell stiff legged deadlifts 1×8

Chest/Triceps:

Rest 8 seconds between each single-rep rest pause for all chest/triceps exercises.

• Flat barbell bench press 1×8
• Incline barbell bench bress 1×8
• Decline barbell bench press 1×8
• Close grip bench press 2×12

Back/Biceps:

Rest 8 seconds between each single rep rest pause for all Back/Bicep exercises.

• Deadlifts 3×5
• Barbell Curls 2×12

The single-rep rest pause technique works best for pressing compound movements where you are able to rack the weight during your rest periods between reps. Pulling exercises like rows and curls require you to hold the weight throughout which fatigues your grip so I decided to ditch all rowing exercises and replace them with deadlifts.

These exersises were created by Jay Cardiello to train 50 cent and other celebrites and now you  can look like 50 cent if you follow these exersises. Remember, the key is periodization, recovery, nutrition/diet and proper supplementation. As a matter of fact 50 cent believes in this formula so much, he has decised to introduce a line of his own supplements!

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