|Heiko Kallbach - The Berlin Wall - DVD Review
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REVIEW - HEIKO KALLBACH: THE BERLIN WALL
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Heiko Kallbach made his training DVD in a manner similar to Markus Ruhl (in "Made in Germany") in his use of grainy black and white photography to show the intense hardcore workout component of his video. Heiko's DVD was a lot different from the usual batch of videos and DVDs being produced by other pro bodybuilders these days - his DVD was not just all about hardcore training to show off strength and size, but Heiko really made an effort to make this DVD like an instructional video, outlining a five day workout program and explaining his reasoning behind selecting individual exercises he uses.
The DVD starts off with an introduction - Heiko explains his beginning in bodybuilding (1993) and his time as a pro. He feels he has been successful to date and has the ultimate goal of one day qualifying to compete in the Mr. Olympia contest.
Next, Heiko is off to Budokan gym to have his first workout.
Training Program Day 1 - Chest / Triceps / Abs
Heiko starts off with a warmup on the cardio ski machine. He explains that it is important to do a warmup to get ciculation going before starting the main sets. He says he performs cardio on the ski machine for 10 minutes before starting his pre-workout stretching. He states that a stretched muscle is like a rubber band (more flexible and less prone to injury). His chest exercise looks like what follows:
- Cable Crossover
- Incline Bench Press
- Butterly Machine
- Incline Dumbbell Press
- Dumbbell Pullovers
Heiko introduces the difference between bodybuilding and strength training. He also details the importance of water while working out, as water is extremely important to keep the muscles well hydrated.
Heiko has an extremely strong chest - and starts his set with the incline dumbbell presses using 80 pound dumbbells, but going all the way up to 160 pound dumbbells. His incline is very steep for this movement and his form is very good. He then does a set of dumbbell pullovers. It is clear here that Heiko has a fair number of stretch marks on his chest - like his friend Markus Ruhl, and other bodybuilders - clearly the result of gaining so much muscle so fast. Proof that he has definitely done his job correctly as a bodybuilder. Once again, all throughout the training session, Heiko does an incredible job at explaining the rationale behind his workout. This is not typical of most bodybuilding videos, in that most of them simply show a lot of training. Heiko makes every effort to present this DVD like an instructional video, and with that, it is an excellent resource of the beginning bodybuilder.
- Triceps Pushdowns using the whole stack and an additional plate.
- Triceps Machine Exercise.
- Machine Crunches
- Weighted Incline Crunches *
- Sit Ups
* He follows up his weighted incline crunches with a drop set doing incline crunches without the weight.
Next, we move on to Heiko's kitchen, where he goes over some of his diet. He eats the following every day:
- 12 Egg Whites
- 1.5 kg of Chicken Breast
- 1 kg of Rice
- Fresh Greens
Heiko states that he tries to eat one meal every hour. He uses no supplements other than vitamin tablets. Heiko cooks his own breakfast in the morning, and during the day drinks 4-5 litres of water (pre-contest). In the offseason, he drinks even more water.
Training Program Day 2 - Back / Biceps / Calves
- Lat Pulldowns
- Long Bar Cable Rows for Back
- Two Arm Bent Over Dumbbell Rows with Head on Incline Bench
- Straight Bar Curls
- Scott Curls
- Single Arm Dumbbell Preacher Curls (Angled)
- Standing Calf Raises
- Standing Calf Raises (With Man on the Machine for Extra Weight)
After his workout, Heiko does a little posing for the camera. He does the following poses:
- Right Side Chest
- Front Most Muscular Variation
- Abs / Thigh
- Most Moscular
- Side Right Biceps
- Front Right Biceps
- Right Side Triceps
In another colour sequence, Heiko explains more on his bodybuilding career and his roots in 1993. He did his first contest in 1995 and became a professional in the year 2000. Of interest: Heiko Kallbach has worked with Jean Pierre Fux for bodybuilding preparation.
Training Program Day 3 - Quads
- Leg Extensions
- Leg Press
- Vertical Leg Press
This is another sequence where Heiko shows exceptional strength - he performs a 765 pound squat for three reps! That is equivalent to a one rep max of 835 pounds! Talk about power!
Next, we get more in colour - Heiko talks bodybuilding. In 2000, Heiko worked with Jean Pierre Fux in 1998, and won the title of International German Champion in the heavyweight class, and later turned professional. Heiko's first pro show was the 2002 Night of Champions although he did not place. His goal remains to some day qualify for the Mr. Olympia Contest. I firmly believe that he has the physique and the tools to make it there with time. It will take more hard work and consistency, but he can do it, no doubt.
Training Program Day 4 - Shoulders / Traps
- Machine Rear Shoulder Press
- Side Dumbbell Lateral Raises
- Cable Front Raises (Two Arm with Straight Bar)
- One Arm Cable Side Lateral Raises
- Bent Over Cable Side Laterals
Heiko does some machine crunches for his abs. He recommends varying your exercises. You should note that there are many good ways to do this, including the application of a training intensity principle. He follows his workout up with some crunches on the flat bench. This is followed by some brief colour footage.
Training Program Day 5 - Hamstrings
- Lying Leg Curls
- Standing Single Leg Curls
- Stiff Legged Deadlifts
- Thigh Adductor
His fifth training session concluded the instructional portion of the video. To reward himself, Heiko ate some ice cream, and the credits rolled where Heiko continued to joke - commenting that he was nearly as big as the Berlin Wall.
In the bonus material, Heiko is at the FIBO expo, where he talks with fans, guest poses on the stage, and does various exercises - machine presses, lat pulldowns, one arm machine shoulder presses, followed by some posing, and then back to some exercises - one arm cable curls and machine side lateral raises. Heiko signs some autographs at the expo, and speaks wth Dennis James and fans, as well as chats with other athletes and bodybuilders.
Next there is some posing footage, shot by an amateur, of Heiko in contest, looking very lean and dry. Also on the bonus track are three reels of still footage, including lots of posing shots by www.muscletime.com. Both indoor and outdoor posing is shown in the stills.
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Heiko Kallbach - The Berlin Wall Workout (DVD)
Retail Price: $39.95
Our Price: $34.95
CLICK HERE TO BUY THIS DVD!
The new hardcore training video with IFBB Pro Heiko Kallbach. Experience not only his high intensity personal workouts, but also see Heiko grant views of his private life, give training tips and much more.
DVD extras: Heiko at FIBO, photo gallery.
Approximately 120 minutes.
Retail Price: $39.95
Our Price: $34.95