David Sandler-Fundamental Weight Training-Human Kinetics (2010) PDF
David Sandler-Fundamental Weight Training-Human Kinetics (2010) PDF
David Sandler-Fundamental Weight Training-Human Kinetics (2010) PDF
Weight
Training
David Sandler
Human Kinetics
Contents
Exercise Finder vi
Acknowledgments x
Key to Muscles xi
Chapter 1
Chapter 3
17
Chapter 4
Chest . . . . . . . . . . . . . . . . . . . . 51
Chapter 6
Back . . . . . . . . . . . . . . . . . . . . 63
Chapter 7
Shoulders . . . . . . . . . . . . . . . . .
77
Chapter 8
Traps . . . . . . . . . . . . . . . . . . . . 87
iv
Chapter 9
Arms . . . . . . . . . . . . . . . . . . . . 95
Chapter 10
Core . . . . . . . . . . . . . . . . . . . . 119
Chapter 11
Quads . . . . . . . . . . . . . . . . . . . 151
Chapter 13
Hamstrings . . . . . . . . . . . . . . . . 163
Chapter 14
Exercise Finder
Lower legs
Hamstrings
Quads
Page no.
Glutes and hips
Core
Arms
Traps
Shoulders
Back
Target area
Chest
Exercise
Static stretches
Biceps stretch
43
Calf stretch
Groin stretch
40
40
41
41
Quadriceps stretch
39
42
Triceps stretch
42
39
43
Dynamic stretches
Chain breakers
45
Duck walk
Knee-to-chest walk
Lateral push-up walk
Mountain climbers
46
45
48
44
48
47
49
Overhead squat
Spider-man
Stationary inchworm
Trunk rotations
47
46
Machine-based strength
Adductor cable lift
Back extension
Cable cross
Cable curl
Cable (or machine) pec fly
Cable reverse-grip triceps pulldown
vi
146
122
60
104
58
113
Lower legs
Hamstrings
Quads
Page no.
Glutes and hips
Core
Arms
Traps
Shoulders
Back
Target area
Chest
Exercise
69
Hip extension
Lat pull-down
143
147
67
Leg extension
157
Leg press
140
Low-cable kickback
144
164
92
64
Side-cable lift
145
Single-leg curl
167
Straight-arm pull-down
Triceps push-down
178
166
Seated row
176
71
98
Dumbbell strength
Dumbbell bench press
Dumbbell curl
Dumbbell pec fly
Dumbbell pullover
Dumbbell row
55
96
59
70
66
Dumbbell squat
111
102
Front raise
156
81
82
Lunge
Overhead triceps extension
158
112
(continued)
vii
(continued)
Lower legs
Hamstrings
Quads
Page no.
Glutes and hips
Core
Traps
Shoulders
Back
Target area
Chest
Exercise
Arms
Exercise Finder
Shoulder press
83
125
56
107
57
100
78
Side bend
Wrist curl
Barbell strength
Barbell shoulder press
Bench press
80
52
Front squat
Incline bench press
72
110
154
54
Preacher curl
105
Romanian deadlift
106
Shoulder shrug
128
88
Single-leg squat
155
Squat
152
103
107
90
Wrist curl
100
Body-weight strength
Bench dip
Chin-up
109
68
Crunch
viii
120
Dip
108
131
129
Lower legs
Hamstrings
Quads
Page no.
Glutes and hips
Core
Arms
Traps
Shoulders
Back
Target area
Chest
Exercise
174
132
Plank
130
Pelvic raise
126
Reverse crunch
127
177
155
169
142
179
Step-up
Superman
133
124
Twisting crunch
Walking lunge
159
181
Scarecrow row
135
91
Toe pull
Wrist roller
134
180
114
ix
Acknowledgments
o make a list of all those who have impacted my life and contributed to
my learning would be a futile effort, and some people would inevitably be
unintentionally left out. Rather, I would like to acknowledge all of the students
I have had the pleasure of teaching, all of the athletes I have had the joy of
coaching, and the clients I have had the opportunity to train. Without you and
your hard work, this book would never have materialized, as your enthusiasm motivated me to find a better way. I would also like to thank the schools
I have learned from and taught at. Knowledge is simply a vehiclewithout
fuel, it wont work. You have taught me how to turn water into gasoline, and
I am forever indebted.
I would also like to thank all of the teams, media production companies,
equipment manufacturers, magazines, certification organizations, and sponsors for inviting me in to join in your triumphs and allowing me to learn and
grow with the diverse and constantly changing fields of health, fitness, and
sports performance. I wish to separately express my sincere gratitude to the
worlds largest sports and fitness weekend event co-founders, Jim Lorimer
and its namesake Arnold Schwarzenegger and their family that is collectively
known as The Arnold Sports Festival, for bringing fitness to the world and
believing in my ability to lead your educational efforts.
And lastly, on behalf of my brother, Mike, and sister, Lori, I want to thank
our parents, Joyce and Steve, for their incredible support and never-ending
patience with everything we have tried to do.
Key to muscles
Deltoid
Pectoralis major
Biceps brachii
Rectus abdominis
Brachialis
External oblique
Brachioradialis
Finger flexors
Quadriceps
Vastus medialis
Tibialis anterior
E4797/Sandler/fig f1.a/360439/pulled
(continued)
xi
Key to Muscles
(continued)
Trapezius
Infraspinatus
Teres major
Triceps brachii
Latissimus dorsi
Finger extensors
Gluteus maximus
Semitendinosus
Biceps femoris
Semimembranosus
Gastrocnemius
Soleus
E4797/Sandler/fig f1.b/360440/pulled
xii
Hamstrings
chapter
Introduction to
Weight Training
ood, youve decided to begin a weight training program. Youve made the
right move by choosing to do it properly. When exercises are performed
correctly, resistance training can have terrific results, such as increasing
strength, power, and muscular endurance; improving balance and coordination; and decreasing body fat. When poor technique is used, however, or no
attention is paid to proper form, resistance training can lead to injury.
For most people, exercise presents many challenges, and adding a weight
training program makes the task even harder. Youve already completed the
first step by picking up this bookyouve chosen to get started! So now it
is time to take control of your body and get in shape, not only to look and
feel good but also to be able to perform both normal daily tasks and athletic
movements.
Embrace weights and they will reward you far more than any other form
of exercise can. Increase muscle density, and you will burn more calories.
Increase muscle appearance, and you will feel better about yourself. Increase
muscle size and endurance, and just about everything you do, such as walking up a flight of stairs, will feel easier. It is a winwin situation when weight
training is part of your life.
but also that the opposite may be true. In fact, weight training is one of the
safest forms of physical activity, having a much lower injury rate than other
common recreational activities like basketball, tennis, golf, or running. As
long as you follow some simple guidelines, your weight training experience
can be injury free.
Moreover, weight training can help prevent injuries that can be caused by
other sports and activities. Whether you are playing a sport or walking on
an icy street, injuries can occur at any time. Stronger bones, muscles, joints,
and connective tissue will make you more resistant to the acute injuries that
occur during falls or during collisions with opponents, but the real benefits
of weight training come in the prevention of the chronic shoulder, knee, and
back pain that can make everyday life more difficult.
Muscle imbalances resulting from undertraining or overuse appear to
be a common cause of injury. Most sports and many of our daily activities
force us into a position where one side of the body is used more than the
other, leading to muscle imbalances. Muscle imbalances cause the body to
move incorrectly, resulting in excessive strain on some muscles and joints.
Some studies have noted that a muscle imbalance of greater than 10 percent
between the right and left sides of the body increases the risk of injury by
20 times. Training the right and left sides separately using resistance tubing,
dumbbells, and unilateral machines, which allow for each limb to move
individually, can correct many of these imbalances and decrease your risk
of developing chronic injuries and aches. But in general, a full-body weight
training program will certainly reduce your risk of injury.
Since many people assume weight training bulks you up, it is often
neglected, misunderstood, and when finally applied, done incorrectly. Weight
training alone will not increase muscle size significantly (known as hypertrophy) unless you are on a program that applies specific techniques and principles for building muscle. This is good news for those looking to use weight
training for health reasons but who do not wish to bulk up. Weight training
can be used to improve muscular endurance, which tends to produce a more
slender look and provide more regularly usable strength for everyday tasks,
such as walking or yard work. If you are interested in improving your sport
performance, weight training can improve strength and power, giving you
that added edge over your opponents. In any case, everyone should engage
in physical activity that includes a weight training program. But again, to see
these specific results, your program must be designed to match your goals.
To understand the value of weight training, it is necessary to understand
how the body works. The human body is more complex than any machine
ever built, and it may be impossible to understand it completely. Over the
past 100 years, research has unveiled some pretty cool stuff about the overall
benefits of weight training, and we have come to better understand why our
bodies increase in size, strength, and power when using external loads for
resistance.
We know that when we weight train, we place a stress on the specific muscle
being used, which causes microdamage to the muscles internal structures
(e.g., the protein filaments myosin, actin, troponin, and tropomyosin). With
adequate rest and nutrition, the damage is not only repaired to withstand
the same stress but also fortified to battle even greater stresses. This was
scientifically proven in the early 1920s when a physician by the name of Hans
Selye discovered that all living tissue undergoes a general adaptation process
whereby after infection or stress, the cellular activity increases, forming barriers and strengthening surrounding tissue so that it will be able to handle
future stress. Whether scientifically understood at the time or not, the principle was applied to training as far back as mid-500 BC by Milo of Crotona, a
farmer who lifted a calf every day while it grew to become a full-grown cow.
It is considered the first application of one of our founding exercise principles
(see the section Gradual Progressive Overload).
In the past few years, we have gained more insight into the tiny details of
muscle physiology and have begun to combine laboratory animal research
with human practical applications. We have found that muscle responds
similarly in everyone, male or female, young or old, and that differences in
results between persons are likely due to the type of training applied. Initially,
much of the debate over size and strength gains focused on genetics; it is
now understood that the specific nature of the training protocol is the most
important factor.
This new information bodes well for all of you who label yourselves hard
gainers. No matter when you begin your weight training program, you can
expect to see remarkable results over time with the right training program.
Train hard, train properly, and you will see favorable results. The key is to
decide what results you would like to achieve and then set out on your journey
so that your destination matches your goals.
To get the specific results you want, you also need a plan and a commitment to working out. Many infomercials would have you believe that you
can see results by working out for as little as a few minutes a couple of times
per week, but it is not that easy. No you do not have to become an exercise
addict. Neither do you have to make complete life-altering changes. But you
do have to make a point of hitting the gym a few times a week for at least 30
minutes. Ideally, though, your workouts will be 60 to 75 minutes, including
your warm-up and cool-down. Although you can get results with less, the
best way to achieve success is to do it right. There really is no fast track, but
there is a smart track that ensures success in the long run.
The amount of exercise needed to produce results is a hotly debated topic.
One of the key ingredients in your exercise prescription is figuring out the
right amount so that your body can recover, rebuild, and prepare for the
next workout.
Adaptation
You have a great chance right now to help yourself for the rest of your life.
Because your body will adapt to the weight training you do, you can obtain
several benefits. Resistance training offers lifelong benefits. You can expect
improvement in muscle strength and endurance, increases in muscle size,
stronger bones, and improvement in your overall appearance and feeling of
well-being. Lifting weights will even help you burn more fat. Your body will
make these specific adaptations in response to your properly progressed
weight training routine. Adaptation is also the reason why people gain weight
and lose strength and flexibility when they do nothing.
When you weight train, the adaptation your body undergoes is directly due
to the application of the FITT principle and the specific nature of how you
apply it. This concept is often called SAID (specific adaptation to imposed
demand). Your body will improve only in the areas that you try to develop.
So if your program does not address all of your body parts at least some time
within your workout week, only the parts you train will show results. If you
have ever seen guys with large upper bodies walking around on what appear
to be popsicle stick legs, you can see that they missed a few exercises, and
so their legs dont show any adaptation or improvement.
Recovery
One of the most important exercise concepts is often the most overlooked and
underplanned. Your body will need a break, but only if you work out hard. For
those who work out here and there, trying to hit a workout in between several
off days, this doesnt apply to you. But for those knocking it out of the park
every time, you will need some rest. Your ability to do the next set is a function of how hard you work on the set before and how you want your body to
adapt. If you are looking for endurance, you want short breaks, but if you are
looking for strength, your rest between sets should be considerably longer.
Beyond the sets is the entire workout. How much time you need to recover
is again a function of the intensity you work at and the overall volume. The
greater the work, the longer the rest you will need. The 24 to 48 rule is more a
generalization as it has been known to take super heavy lifters 96 hours to a full
week to recover from an intense training session. The exact amount of rest is
still unknown; however, a few symptoms can tell you whether you should have
taken a break sooner. The telltale signs that recovery is not working for you are
much like those of being sick: weakness, tightness, general uneasiness, increased
heart rate, shortness of breath, and inability to focus and function as normal. In
other words, if the quality of your workouts is decreasing, you are not recovering.
chapter
Weight Room
Language and
Protocol
o doubt your first time in a gym may be a bit overwhelming. Even seasoned gym goers get that uncomfortable feeling when something new
is introduced. You probably have questions such as What do I wear? and
Where do I go? and you may wonder if people will be staring at you and
thinking you look out of place. Chances are good that you will feel like the
new student at a school. Dont worry. We have all been there. Most people
are not even paying attention if they are serious about their own training.
Someone whos staring is either a trainer looking to pull you in as a client or
a person wasting time and probably no one you need to worry about. Starting a weight training program at a gym is intimidating and is the number one
reason why people dont work out! This chapter arms you with the basics so
you understand what to wear, what to say, and most important how to act so
that you are not easily identified as a newbie.
Learning the language of the gym can also help you feel more comfortable and allow you to communicate clearly. Much of the terminology used
by weightlifters has developed from the anger, frustration, happiness, and
success people have experienced in the gym. Some terms are part of the
basic language of exercise. Many describe particular techniques or strategies. Others are simply words lifters use to describe how they feel when they
lift weights. Learning this language, like any, can be difficult because new
words are added daily, exercise names are modified, and the language isnt
the same everywhere. But no matter how you say it, as long as you understand the essentials, you will get by fine whether at home in your local gym
or when traveling.
overall comfort. A good pair of shoes will absorb pressure at the ankles,
knees, and lower back during leg work and standing exercises. If you wear
jewelry, make sure it cannot get caught in any moving parts of the machines
you use, or better yet, just leave it at home. Rings, in particular, can pinch
fingers, possibly causing blisters.
A pair of gloves that fit well will prevent the development of calluses. Gloves
serve no other functional purpose in weight training. Not wearing gloves will
force your hands to toughen up against the bars knurly surface. So the decision to wear them or not is a matter of personal preference.
Avoid using wrist straps, knee wraps, and belts. These devices tend to
prevent strengthening of the wrists, knees, and trunk. When extra support
is given to weak joint areas, those areas do not develop the strength they
need. Such crutches are needed only when you have an injury; otherwise you
will not benefit from their use. True, the initial few workouts will potentially
make your wrists and knees sore, but this will also be the time when you
strengthen them to withstand further stresses.
Quite interesting and generally unknown is that a belt serves as a wall
for the abdominal musclesnot your back musclesto press against. This
raises the pressure in your trunk and forces your lower back to stabilize.
Although weak abdominals is the reason most often cited for using belts,
the longer you use a belt, the longer it will take to strengthen your back and
abdominals. Having said that, it is advisable to use a belt when lifting very
heavy weights to ensure that you have enough support, but for routines using
light to moderate weights, a belt is not necessary.
Wearing the right clothes and shoes will get you started on the right track,
and the rest of this chapter will finish preparing you for other characteristics
of gym culture. However, dont forget that before you hoist that first barbell,
you will need to prepare your body for action. In chapter 4, you will learn
about warming up, cooling down, and stretching. All three elements are vital
to a good exercise program.
Gym Etiquette
Understanding the unwritten rules of the gym will help you know what to
do and what not to do and will make you a favorite of the staff and other
gym members. Plus, you will feel more comfortable when you begin training
because you will reduce the number of unfriendly interactions. The following
rules will help you navigate the gym floor as if youve been lifting for years.
Avoid walking in front of anyone who is completing a set. No matter
how tempting it may be, never do this. It is very distracting to the
person lifting. Walk behind the person, or wait until the set is over. Yes,
the person lifting may be standing right in front of the rack of weights
(and he shouldnt be standing theresee the next rule), but you, being
the well-mannered gym patron that you are, will wait your turn.
Provide plenty of space. You are not the only person in the gym. If
you are standing in front of the entire dumbbell rack, step back, move
to the side, or take your dumbbells to another area. Let others have
access to the equipment. Dont crowd an area, either. Make sure to give
people a little extra personal space, both for safety and for comfort.
Look before you leap. As this old saying goes, you need to think about
your next move. Remember, safety is first and foremost. Before you
pick up a bar and start walking, take a look around. Almost all gym
accidents happen because people just dont pay attention to their
surroundings.
Clean up the equipment. Cmon, nobody else wants your germs or
needs to bathe in your sweat. Do your part by keeping your bench
clean. Most gyms offer a towel and have cleaners available if you make
a mess, but if not, at least bring your own towel.
Share and be polite. Can I jump in? is a common question heard in
gyms. If you cant let someone else use the equipment in between your
sets, chances are you are not lifting hard enough. You need a rest, they
need to lift; this seems like an obvious compromise.
Spot rather than stare. It is easy to stand around and watch someone
squirming about on a bench. Dont wonder what is going on, either help
or move on. Yes, some people do some strange things. Some are correct, and some are not, but keep in mind what comes around, goes
around. You wouldnt want to be the freak show everyone else was
looking at, would you?
Rack your weights. If everyone did this, the gym would be clean and
you wouldnt spend 10 minutes looking for another 5-pound (2.5 kg)
plate. Treat a gym like your own home; picking up after yourself makes
it better for the next person. And for those of you who lift super heavy,
take the time to unload the leg press. Besides, if you are that strong, it
should be a piece of cake for you.
Rest
We all know what rest is, so to include it in this list of terms may seem
unnecessary. However, rest is essential for building an effective program,
determining the amount of resistance you need, and seeing your hard work
pay off through proper recovery. Chapter 15 further discusses the importance of rest, but for now, know that when you need to rest helps determine
if youre working at the proper intensity. If you dont need a rest between
your three sets of 12-rep exercises, then you are not working hard enough.
Rest is crucial between sets for recovery to go on to the next set, and simply
by manipulating a few seconds here and there, you can completely change
your workout.
Volume
Another important concept is how much work you are going to do per set,
per exercise, and per workout. The total amount of work you perform can
actually be measured, and it is kind of neat to see how much you really lift.
It is not uncommon for the average male to lift the equivalent of the amount
of furniture in an entire house during a workout! You can calculate volume
using the following equation:
90-degree angle) in the abducted position and you bring it back down
toward your side, you are adducting it.
Alternative resistance devices are any type of external way to produce resistance that is unconventional from that of a machine or free
weights, such as specialized tubing, medicine balls, stability balls, and
other objects.
Concentration exercises are specific single-joint exercises that isolate
a particular muscle. Most commonly, the biceps, triceps, hamstrings,
and quadriceps have variations of their normal movements that call for
specific isolation.
Extension is the act of increasing the joint angle. For example, if you
are sitting and you lift a leg straight out in front, you are extending the
knee.
Flexion is the opposite of extension. This is a confusing term because
we use the word flex to describe making a muscle, as in flexing the
biceps. The anatomical term and gym jargon are slightly different. Anatomically, flexion is decreasing the joint angle. The gym term probably
arose from the fact that you flex your arm (make the joint angle smaller)
to make your biceps bulge (flex the muscle).
Group training is any training session that has more than one participant. Gone are the days of the original aerobics classes. Todays classes
incorporate tubing, balls, dumbbells, bicycles, and other devices. Also,
personal training has developed from the standard one-on-one session
to small groups (similar to that of an athletic program at a high school or
college) to ease individual budgets while increasing trainers hourly rate.
Free weight is the catchall term for anything that is not a machine.
Dumbbells, barbells, and plates are free weights. Generally, free weight
plates are added to bars to increase the total resistance, but some
machines also allow for additional weight to be added. Dont let the
name fool you, though; they are certainly not free when it comes to the
price. Although inexpensive plates and bars are available at a variety
of sporting goods stores, high-quality equipment is expensive. In fact,
rubber-coated special plates and those used by Olympic and high-level
athletes can cost more than $5 per pound (per .5 kg). The bars themselves can run more than $1,200 each.
Isolateral is a fancy term that means each arm or leg moves individually. Iso stands for isolation, and lateral refers to either side.
Locking out refers to completing the entire repetition and finishing with
the joint or joints fully extended. Although some people are against
locking out, if done gently, you increase your total range of motion,
increasing the overall length and shape of your muscle. You should
never snap into place, but a soft lock is definitely recommended.
Machines are anything that either has preloaded weight or can add
external weight while maintaining a specific line of movement for
7 of the complete movement one after another. This approach is generally used when doing arm curls but can be used for any part of the body.
Weight stack, adjustable, and pin-loading machines are common
machines that have a preset weight stack, and you select the actual
load you are looking to lift. The pin is a tool that helps you select the
appropriate weight by placing it in the stack at the weight level you
desire; it is easily adjustable if the weight is too light or too heavy.
Gym Jargon
Once you are a regular at the gym, you may hear many words that sound
as if they are related to training, but the exact meaning may be unclear if
youre new to weight training. Welcome to gym jargon, a language started
mostly by pumped-up behemoth bodybuilders and powerlifters that is now
common in most gyms. Like any language, at first it seems awkward, but
many of the terms are descriptive, and since the true science behind weight
training came long after people started doing it, little thought went into the
creation of new words. The list of terms that follows will give you a good
introduction to the jargon youre likely to hear in the gym. When you have
a clear understanding of gym jargon, you should have no trouble standing
up to the 300-pound, 6-foot-5 (135 kg, 195 cm) monster and asking for a spot
or politely telling him to rack his weights. Then flex your tiny pistols and get
back to work on making the perfect peak.
Arnold is the man who fashioned the art of building muscle and brought
it to the popularity it is today. He stands alone as the only person in the
world of muscle who needs no last namebesides it is hard to spell. If
youre still not sure who this is, you may know him better as Governor
Schwarzenegger.
Cannons (also known as guns, wings, bazookas, and jacks) describe the
upper arms. Generally, the larger the arm circumference, the greater
the size of your gun. Wings means that the size of your arms is birdlike.
Why that has anything to do with lifting, Im not sure. Similarly, the
origin of the term jacks is unclear, but it could be from the fact that a
jack is used to lift something, and you lift with your arms. Gym jargon
can be confusing, even irrational at times, but you will end up using
these terms in timeeveryone does.
Cheat reps are a way to complete a repetition without help from a spotter but with help from other muscles. Usually, a cheat is in the form
of a bounce or momentum used to get over the sticking point. These
can be ugly and very dangerous to both the lifter and those around
him. Notice I said him; women rarely use cheat reps, preferring to focus
more on precision.
Crush it is used as hyperbole to create aggression and inspiration to
make one lift harder and stronger. It means to crush the set or rep,
not the weight itself (that would be nearly impossible). You may hear a
training partner, coach, or spotter yell, Crush it!
Cut (and chiseled, shredded, sliced, and diced) refers to a persons overall percentage of body fat. Those with superior skills at dieting and
perfectly trimming their fat to make their muscles pop are considered
to be among the very few that receive these super terms. In the bodybuilding world, you generally need to have a body fat of less than 6
percent if you truly want to be considered chiseled. In fact since this is
such a difficult level to achieve (and certainly not something I suggest
you attempt), we further use terms such as cut like glasssomething
difficult to do and very precise. Those lean enough are considered to
have paper-thin skin, so nearly every vein in the body is visible. What
this really means is that their subcutaneous fat is almost nonexistent.
Cuts, lines, and hardness are also terms for being lean but generally
refer to the specific quality of a muscle and its shape. You may have
nice lines or hardness in one area but are still not shredded enough to
be considered super lean.
Help is a word you seldom like to hear in a gym since it means you
may be in trouble. It is especially bad to hear when you are pinned
underneath a bar during a heavy lift. It is also a way to describe forced
reps, generally to refer to a set that was completed with a little extra
influence from the spotter. Keep in mind that forced reps, a method of
training to get an extra couple reps in your set, is a form of help. Requiring a spotter to provide a little extra help to complete the set is a good
thing. Requiring a group of people or a forklift to lift the entire pile of
weight off you is not.
Its all you is a good way to tell your training partner that he is lifting
all the weight himself, and you are there only if a true spot is needed.
Although in some cases this acts as a nice motivator, often it results in
the spotters getting much bigger forearms and trapezius muscles as
they tend to be lifting quite a bit more than needed, making it all them!
A spot is designed to help a lifter continue and complete a set not so the
spotter gets a workout. It is common to see many guys trying to lift very
heavy weight in the gym, while often their partners are doing quite a bit
of the work. If this is the case, you are lifting too much weight. In other
words, if your training partner is developing pulling muscles (such as
traps when lifting upward) faster than you are developing your push
muscles (as in a bench press), then you need to cut back on the weight.
Master Blaster is the name given to pioneer fitness magazine legend Joe
Weider, who began writing and training before most of you were even
born. The term is often given to others to describe their talent as the
king of a domain.
Peak usually refers to the fully flexed biceps muscle poking out of
your shirt like the apex of a mountain. It can be used to describe
chapter
Types of Resistance
Training
Tools
Every occupation or sport has its tools necessary for performance. The world
of weight training also has its shed of handyman resources. And like any great
craft, the larger your shed and the fuller it is, the more options you have. But
before you go filling your toolbox with unnecessary equipment, it is wise to
understand what you really need, especially if you are a beginner. Unfortunately, there are many equipment manufacturers with gimmicky devices that
claim they can do it all for you. Most of these items end up being a clothes
17
Pros
Cons
Barbell free
weight
Develops balance
Works stabilizer muscles
Presents a challenge for most
Requires a partner
Requires skill or technique that may
take a long time to learn
Does not isolate muscles
Dumbbell free
weight
Requires skill
May cause lost emphasis of exercise in
trying to balance the weight and move
evenly
Isolateral machine
Bilateral machine
Cable-pulley
machine
Isokinetic machine
Body weight
Manual resistance
Resistance tubing
and bands
Medicine ball
Adds variety
Is excellent for increasing range of motion
Is excellent for core muscle development and explosive
weight training
Is hard to control
Does not allow for easy measurement
of strength gains
Does not isolate muscles
Kettlebell
Requires skill
May cause lost emphasis of exercise in
trying to balance the weight and move
evenly
18
hanger or find a permanent home under your bed. Fortunately, all you need
is your body, perhaps a little resistance tubing or a few dumbbells, and if you
want, a gym membership.
With so many choices, it is often difficult to decide what to do each time
you hit the gym, but that in itself is what makes your program both interesting
and effective. In some cases your choice of equipment is dictated by the gym
itself or your financial position, but most important is how you choose to exercise, not what you exercise with. High-end machines, souped-up treadmills
and bikes, and super-clean lockers do not guarantee better results, although
the latter does make your experience more enjoyable. Instead, what is most
important is knowing what you want to achieve in your training program. In
fact, your most powerful tool is your mind. If you know why you are choosing a particular exercise, if you perform the movement properly, and if you
believe in your actions, good results are inevitable. This means that despite
the shortcomings of your home gym or the plethora of machines at your fitness club, you have to choose which tool is right for the job, and if there isnt
one, make one that is. If a simple hammer were all that is needed to drive in
a nail, why are there so many different kinds?
Free Weights
Free weights consist of barbells (see figure 3.1), which are long bars, and
dumbbells, which are shorter barbells that are usually intended for use with
one hand. Barbells and dumbbells may have fixed or adjustable weights.
Many gyms have several kinds of barbells, including cambered bars, which
Figure 3.1 Common types of barbells include a straight bar, full bar,
trap bar, and cambered bar.
are bent in the middle to allow for a different hand grip, and trap bars, which
are specifically designed for floor-to-waist lifts (figure 3.1). Trap bars center
the weight over your line of pull instead of out in front. They have a diamond
shape in the middle that the lifter stands in, allowing for a neutral grip (palms
in toward your sides) and for the bar to travel straight up and down. Specially
shaped bars that fit on the ends of pulley machines and allow for different
grips are also available. A full-length gym barbell weighs about 45 pounds
(20 kg). Shorter barbells generally weigh about 20 pounds (9 kg).
In general, bars are knurled (the k is silent), meaning they are textured
rather than smooth to allow for better grip. Olympic-style bars have a deep,
smooth groove that can help you line your hands up properly. Most Olympic
bars have two areas of deep knurling, roughly 32 inches (81 cm) apart from
each other in the middle of the bar. These act as perfect guides for spacing
your hands differently. The decision of where to place your hands is based on
the goal of the exercise, but in general, you want to take a slightly wider than
shoulder-width grip, which for many has their pinkies touching the deep knurl.
Standard non-Olympic-style free bars have 11/8 - inch (3 cm) diameter ends
on which weight plates fit. Olympic free weight bars have sleeves that create
a larger 2-inch (5 cm) diameter end for Olympic plates to fit on. The sleeves
are designed to allow the weight to spin so that as you move the weight
through an arc motion, you create less stress against your wrist. With both
types of free bars, the plates that are added need to be held on with collars
so the plates dont slide off if you become slightly off balance. The 11/8 - inch
collars come standard, but Olympic bar collars come in a variety of styles.
The most common gym style is the simple lightweight clip-on type that fits
on the end of the bar by squeezing the ends of the collar clip together (see
figure 3.2). Competition-style collars are heavy duty to hold back very heavy
weights, and each weighs 5 pounds (2.5 kg) on its own. Regardless of the
type, collars are a must. Many gym accidents have occurred as a result of
the weights sliding off one side of a bar. Both standard and Olympic plates
range from 1.25 pounds (.5 kg) to 100 pounds (45 kg). In international competition and Olympic lifting, plates are measured in kilograms and range from
.5 kilograms to 25 kilograms. Plates come in a variety of shapes, with some
having handles, rubber coating, or specific colors.
Unlike bars with adjustable weights, fixed barbells are locked in place and
do not allow the weights to spin, do not need collars, and usually range from
10 pounds (5 kg) to more than 150 pounds (70 kg). Fixed dumbbells also come
in a variety of shapes and can range from 1 pound (.5 kg) to more than 200
pounds (90 kg) each.
Fixed and adjustable benches and racks complement free weights, improving safety and increasing the variety of exercises that can be performed. Fixed
benches for the bench press and incline bench press are standard in most
training facilities, as are flat and adjustable utility benches that can be moved
around the room. Most benches are 16 to 18 inches (40-45 cm) high, which
fits most people, but if you are shorter or taller you may find some benches
or their positions uncomfortable. If you are uncomfortable, chances are you
Figure 3.2 Many gyms use a simple clip-on type collar clip to hold
weight plates in place.
will not benefit from the exercise. You have two choices: Find a way to fit, or
choose a different exercise. Shorter persons can place large 45-pound plates
(or any thick plate) under their feet, giving them that little extra height. Taller
people, unfortunately, may just need to find a different exercise.
A power rack completes the free weight equipment list and is designed for
doing squats and other heavy-duty lifts. Since the racks come with built-in
supports and safety stops, they can be useful for many other lifts by simply
pulling up an adjustable bench.
The advantages of free weight lifting are that it provides considerable challenge and develops balance and coordination, making this one of the best
choices for overall strength development. Free weights generally offer more
exercises and can increase range of motion. Additionally, exercises using
dumbbells work arms independently so that essential balance skills can be
developed. The disadvantages of free weight exercises are that several require
a spotter to assist, and if you are a beginner, the added balance challenge
may initially be too great to develop proper lifting technique.
Weight Machines
The past 15 years have seen an explosion in the number of weight machine
manufacturers around the world, and equipment manufacturers have
begun creating a wide array of machines that are very different from the
Figure 3.3 Various type of resistance tubing and bands are available.
available at local stores or online, and you will need little modification to
make exercises beneficial. You may also consider tubing with no handles
(you can remove one or both), which may make it easier to tie one end off
but more difficult to hold.
With a little creative thinking, you can hook tubing around a post or
combine it with a broomstick to simulate almost every free weight exercise
found in your gym. Additionally, since tubing comes in a variety of sizes and
resistance, this equipment can be modified for just about any movement
and to fit any person. It is superior for standing movements, core rotational
exercises, and explosive movements and can be found in just about every
gym or strength room across the country. The only drawbacks of this method
are that it is difficult to track strength gains and heavy lifters may find that
there is not enough resistance.
Giant elastic bands (figure 3.3) have also found a place in training programs
both as a stand-alone training tool and as additive resistance to normal barbell routines to increase resistance as well as deliver resistance in a different
plane. These larger bands create considerably more resistance and may be
more appropriate for stronger people or those looking for a greater challenge.
As a stand-alone, the bands function similarly to tubing, although you will
have to get a little more creative to fix them securely.
Medicine Balls
Using weighted objects for training dates back to the early 1900s; however,
more recently, the use of medicine balls (often referred to as med balls) has
gained in popularity both in athletics and in health clubs. Med balls are
Kettlebells
Another extremely popular alternative training tool that has recently gained
much attention is kettlebells (see figure 3.5). They are similar to dumbbells
except are solid in form, with a thick handle attached to a solid ball. Kettlebells can be used the same way as dumbbells for regular strength exercises
Technique
Using proper lifting technique is very important. Chapters 5 through 14 explain
the proper technique for exercises, but we need to discuss the execution of
a rep itself. Every rep needs to be perfect. A properly executed rep consists
of moving the weight through a joints entire range of motion (unless you are
injured). A joints range of motion is the distance the joint can move before
bone contacts bone or muscle contacts muscle. For example, when your arms
are down at your sides, your elbow joint is fully extended; when you bend
your elbows to make your biceps bulge, your elbow joint is fully flexed. At the
fully extended position, your arm cannot open any more because the bones
of the upper and lower arm hit each other. At the fully flexed position, the
biceps makes contact with the forearm.
No matter what speed the weight moves, each rep should be perfect. This
is probably the most important lesson to take into the weight room. There
should be absolutely no cheating, which follows the old saying of quality,
not quantity. Cheat reps, or shortened-range reps, decrease overall muscle
involvement and decrease your muscles ability to grow evenly. The shape
of your muscle, although mostly genetic, is partially determined by the performance of each rep.
A perfect rep generally requires a two-second concentric phase followed
by a three- or four-second eccentric phase of each complete rep. Once you
have perfected technique, then you can increase rep speed. If you are trying
to lift explosively, the weight should be light enough to do the rep properly.
Before doing any advanced movements, you must master the skills of the
basic exercises. In resistance training, your form should always be perfected
before increasing your weight. If you use the motto that technique comes
first, you will stay injury free and see the greatest improvements.
Grip
There are different ways to grip the bar, a handle, or your resistance tubing.
In general, a thumb-lock grip, shown in figure 3.6, is the safest and most
effective. You wrap your fingers around the bar and your thumb around the
opposite way so that your thumb locks in against your fingers. The open
grip, commonly called the false grip, has your thumb on the same side as
your wrists. By not squeezing your grip tightly and resting the bar on your
hands instead, you reduce the work by the forearm, but you also increase the
danger considerably in that the bar or dumbbell can easily fall out of your
hands. Additionally, false grips have been known to cause wrist soreness,
and therefore the thumb-lock grip is best.
Along with the grip itself is the position that your hand is in during the lift.
You may turn your palms out and away from you (pronated hand position) or
turn your palms up and in toward you (supinated hand position) or somewhere
Figure 3.6 The thumb-lock grip is a safe and effective way to grip
weight equipment.
Spotting
Anytime youre lifting weight over your neck, a spot is a good idea. Have your
partner help with lifting the bar off the rack and with re-racking when you
finish your reps. The spotter should stand at the head of the bench with a
solid base of support and use both legs and arms to help lift. Make sure the
person spotting you is capable of lifting the entire weight if you get into real
trouble. It is not recommended to have spotters at either side help with lifting unless someone is also in the middle; only very advanced lifters would
require this kind of spot. Additionally, the goal of the spotter is to ensure
safety and to help out if necessary. As a spotter yourself, provide enough of
a spot to help but not to do all the work, unless the lifter requires more of
a spot. As a lifter, if you are finding a need for a spot early on in your reps
(before the last rep or two), you are lifting too heavy and should consider
backing down on the weight.
Training Philosophies
If there were only one right way to do anything, there would be no need for
continued research, as we would all do the exact same thing every day. But
in the true spirit of discovery, we dont believe we have found the perfect
way to exercise, or for that matter, the perfect way to live healthily. In weight
training, we have sound scientific principles, we have theoretical principles,
and we have a few ideas for things that seem to work. And yes, there is a gray
area. For the most part, we use these principles like a recipe rather than a
specific set of instructions. In other words, there is room for interpretation
and adjustment, like increasing spice content. And as long as you dont stray
too far, you wont screw things up too badly.
encourage competition, people often lose sight of the goal of exercise in favor
of throwing up big numbers. Leave the single-rep work to those competing,
and if you are considering lifting as a career, get some help from an Olympic
lifter or powerlifter before doing heavy-duty single-rep maxes.
Explosive Lifting
Another hotly debated topic lies in the speed and execution of each exercise.
In sport, explosive movement is a normal part of everyday life, making it obvious to some that lifting should also be explosive; however, others believe that
explosive movement should be left for the playing field. This debate gives
rise to two important questions. Does performing a weightlifting movement
quickly build better explosive power than performing a weightlifting movement slowly? If explosive lifting does build better explosive power, does
that explosive power transfer to movements out of the gym? Advocates for
explosive training believe there is a direct transfer to on-field performance.
Those against explosive lifting think it is dangerous and that momentum
takes away from the lift itself.
In reality, both options can be beneficial, but it depends on the application and on your goal for training. If the goal of your weightlifting program
is to place your muscles under tension to help them grow, then allowing
other body parts to help in the lift completely degrades the value of your
movement-specific repetition. In this case, explosive lifting would most likely
be counterproductive. For true bodybuilding programs, slower reps would be
more useful. However, this doesnt mean explosive lifting isnt valuable. In fact,
I advocate explosive lifting for all people, not because there is necessarily a
direct transfer to other movements, but because it teaches muscles to contract faster, which is something everyone needs given that most everyday
movements take under half a second to complete (like standing up from a
seated position). As you will see in chapter 15, it is wise to change up your
routines every few weeks, so you may employ a few faster lifts mixed with
your slower, more controlled reps.
The concerns over safety with explosive lifting are not as serious as detractors may make them seem. As with all exercises, using the proper technique
is essential to ensure safety. Additionally, a proper progression from slower
lifting to faster lifting should be used. Once you have control of a movement
and use proper form, you can begin to move the weight quicker. When lifting
fast, be careful not to lock out too quickly. At the end range of the movement,
slow down and use a soft lock when fully extending the joint.
Balance
Balance can be divided into two major subcategories: static balance and
dynamic balance. Static balance, often referred to as stability, is used to hold
or maintain a body position. Gymnasts use static balance to hold a cross on
the rings or to support themselves on the parallel or uneven bars. A basketball
or hockey player needs static balance when trying to hold a position in front
of the net or in the low post. Static balance requires the ability to react to an
external force that is attempting to upset your equilibrium. This requires both
a high level of isometric strength as well as a certain amount of anticipation
and preparation that comes with playing experience.
Dynamic balance is the ability to maintain body positions during motion
and is often referred to as body control. Jumping, landing, cutting, cornering, accelerating, and decelerating all require a certain amount of balance.
Athletes who have the ability to start, stop, and change direction very quickly
and under control not only have excellent speed and power but also have
superior dynamic balance. Dynamic balance plays an important role in injury
prevention. Many knee injuries occur when the upper body continues in one
direction while the lower body is going in the other direction; this causes
a loss of balance and control and excessive shear or torque on the knee,
resulting in an injury. Through better body control, dynamic balance helps
the athlete correct body positions that may result in injury. Both static and
dynamic balance should be part of a regular training program.
Balance occurs as a result of both skill training and specific balance training. Regardless of how much balance training you do, if you do not know how
to move and position your body in sport or you do not possess strength from
the ground up, you will never have good balance. Although balance training
tends to focus on the skill itself, your training program should focus on all
aspects of movement for life and sport. Spending your entire workout on an
unstable surface will not meet all your needs. Furthermore, many balance
training advocates believe your core is the center of movement, which is not
entirely correct. It is not possible to initiate movement from the core; rather,
all movement is started by the feet pressing into the ground and then continues up through a chain of linking muscle systems (called the kinetic chain),
of which your core is the main linking system. Balance training has become
synonymous with core training in popular media outlets, but really the two
are independent. Often balance training has been improperly applied, causing persons to reduce the weight they use in an attempt to increase stability.
The opposite should be the caseincrease the weight you can handle in
unstable conditions.
chapter
magine going on a trip and not packing. Unless you plan to buy everything
you will need while traveling, that would not be a smart choice! Before you
do most tasks you prepare by getting ready. Weight training is no different.
Sure you can begin lifting without warming up, but if you are well prepared,
you will have a better workout. Just like giving your car a good detailing and
tune-up, stretching will make your body move better and keep it healthier
longer. And once you have had that perfect workout, you want those hardearned reps to pay off, so you need to cool down to help start that recovery
process sooner than later. All of these little extras help improve the overall
quality and benefit of your workout and should not be left out. This chapter
shows you how to keep your engine tuned and your body rolling and will help
you make the most out of every workout.
Warming Up
The warm-up is one of the most important parts of a workout or precompetition routine. Although originally thought to primarily be a means of preventing
injury, it is now commonly accepted that the main purpose of the warm-up
is to improve performance, with injury prevention taking a secondary role.
The positive effects of the warm-up occur because of several physiological
mechanisms such as increased muscle temperature, cardiac adaptations, and
injury prevention. And for athletes, the warm-up serves as mental rehearsal
of the event they are about to engage in.
An increase in body temperature is one of the main physiological adaptations to warming up. Increased body temperature stimulates vasodilation (an increase in the size of arteries) in the working muscle, increasing
blood flow through the muscle and improving cardiac function. In addition,
the increase in body temperature speeds up nerve conduction, prepping
the muscles for their upcoming task. For those with high blood pressure
or other cardiac-related issues, the warm-up can prevent serious heart
conditions. Instead of shocking the system with the onslaught of heavyduty exercise, you give your heart a chance to catch up to the task slowly,
35
20 reps
Stretching
During a stretch, the muscle is elongated past its normal resting length. This
loosens up the muscle, which has become tight during rest. Before any type
of exercise, a good stretch will help the muscles get ready by keeping them
from cramping or tightening. Stretching is also a good indicator of residual
soreness or injury. If stretching causes sharp pain, or if you cannot stretch as
far as usual, then avoid exercising that muscle group. Be sure to stretch only
after performing a good warm-up or cool-down. Never stretch a cold muscle.
Always stretch all muscles before and after exercise, whether or not that
muscle group is being trained. Often a muscle will tighten up or spasm in a part
of the body other than the area being trained, causing discomfort. For example,
the hamstrings may cramp up while the lifter performs a bench press. Cramping in an area not being worked often occurs during weightlifting because, as
the body strains to lift the weight, muscles other than those directly involved
in the lift tighten up to help the body create the necessary force.
In the past few years, stretching has gained much attention in the athletic
community. Many kinds of stretches can be performed, but they all fall under
three main categories: static, dynamic, and ballistic. In static stretching, you
move to a joints maximum range and hold the stretch for as little as 2 seconds
to as long as 60 seconds. A dynamic stretch slowly moves through a stretched
position and can be done passively (without help) or actively (with help). The
move from an unstretched position to the maximum stretched position usually
takes about 10 to 20 seconds. Ballistic stretching uses a bouncing motion to
move from an unstretched position to a stretched position. This method of
stretching is used by athletes and advanced lifters; beginners should avoid
it until they have developed sound stretching technique. At first, ballistic
stretching should be attempted only with supervision. Once technique is
mastered, progress from your dynamic stretch to a more explosive stretch a
little at a time rather than just going full bore and risking injury.
New research suggests that ballistic stretching may be more beneficial than
static stretching before a strength training session, and some researchers have
speculated that static stretches may actually weaken your strength. However,
much research still reports the benefits of static stretching. Since the science
is not conclusive at this point, your best option is to use a dynamic warmup that includes static stretching. This way you get the best of both worlds:
improvements in flexibility over time from static stretching and preparation
of the neurological system for fast muscle firing from ballistic stretching.
Static Stretches
For static stretches, you slowly move into the stretch position (the point
where you feel slight tenderness or pain) for a given muscle and hold it for
10 to 30 seconds. Some stretching advocates recommend holding a stretch
for 60 seconds or more, but there is no proof that longer is better. Overtime,
you will become more flexible, and you will be able to increase your range
of motion. During a stretch itself, you may feel your muscles loosen up, and
you may be able to stretch a little further.
Calf Stretch
Lean forward against a wall with your legs in lunge
position. Bend your front leg and place your weight
on it. Stretch the back of your back leg, keeping your
back heel on the ground. This stretch also stretches
the hip flexors.
Quadriceps Stretch
You can do this stretch either standing or lying
on your belly. Bend your knee and grab your foot,
pulling your heel to your buttocks. For an advanced
stretch for your rectus femoris and hip flexors, pull
your leg back during the stretch.
Groin Stretch
Sit on the ground with the bottoms of your feet touching each other. Press
your knees down with your elbows as you pull your heels toward your groin.
Pec Stretch
Stand next to a wall, in a doorway, or next to a
machine. Extend your arm to the side and contact
the wall, doorframe, or machine with your hand.
Lean forward to get a stretch through the pectoralis
major by creating resistance against your hand.
Triceps Stretch
Raise your arm overhead, flex your elbow, and reach
down your back. Use your other arm to pull back
on the elbow for additional stretch.
Biceps Stretch
Fully extend your arm out in front, with your palm
and forearm turned up. With your other hand, grab
the hand of the outstretched arm, and gently pull
back on your fingers.
Dynamic Stretches
A dynamic stretch uses the same basic principles as the static stretch except
that instead of holding the stretch, you move back and forth between the
start position and your end range in a slow controlled fashion. The general
recommendation is to perform 5 to 10 reps per stretch. Some exercises in
this book, such as walking lunges, are similar to dynamic stretches when
performed with no weight. Long range of motion dynamic stretches make
good warm up moves if you are going to do faster paced, less controlled
activity like playing a sport.
Knee-to-Chest Walk
Stand facing the direction you intend to walk. Shift
your weight to your left leg. Pull up on your right
knee, bringing it to your chest. Hold the position for
a second before returning to the start. Take a step
forward, and repeat on the opposite leg. Keep your
head and chest up, looking forward and maintaining
an erect posture. For an extra challenge, you can
extend up onto the toe of your standing leg while
holding the other leg at your chest.
Chain Breakers
Stand with your feet slightly wider than shoulderwidth apart. Extend your arms out as far as
possible to your sides at shoulder height. In a deliberate moderate-speed motion, squeeze your arms
together, coming across your chest until they cross
completely so that your left arm is past your right
shoulder and vice versa. Squeeze at the fully closed
position, then open back up to the start.
Trunk Rotations
Stand with your feet about twice as wide as shoulder width. Extend your arms out to the sides at
shoulder height. Rotate your upper body as far
as possible (90 degrees) to the left so that your
hips point forward but your chest is perpendicular. Maintain your extended arm position.
Rotate back to the start, and continue past for
a full 180-degree twist in the other direction.
Continue rotating back and forth under control.
For a greater stretch you can add a trunk bend,
making complete body circles, but you may be
more comfortable with your hands on your hips.
Duck Walk
Start by standing tall with your feet about shoulderwidth apart and your hands locked behind your
head. Squat down as far as possible (keeping your
hands behind your head). From this deep squat
position, stay low and walk forward. For an added
challenge, you can rotate 90 degrees in either direction and walk sideways.
Overhead Squat
Start by standing tall with your feet about
shoulder-width apart and arms fully extended
overhead. Squat down as deep as possible, pressing your arms upward to maximize your stretch.
Stand back up and repeat. Maintain a tight torso
position throughout the movement.
Stationary Inchworm
Start in the push-up position. Keeping your legs
fixed and straight the entire time, walk your hands
backward toward your feet, sticking your butt into
the air. Get as close as you can to your feet with your
legs straight, then walk your hands back out to the
starting position. Repeat for 10 reps. For an added
challenge, continue moving by walking forward as
you come back up.
Mountain Climbers
Start in the push-up position. Keep your torso tight and arms fully extended.
Keeping your left leg extended, bring your right knee up to your side even
with your chest while staying parallel with the ground. Move your right leg
back to the start position while simultaneously bringing your left knee up to
your chest. Keep an even, slow pace.
Spider-Man
Using the mountain climber position, step forward with one leg but instead
of bringing your knee even with your chest, bring it outside your shoulder.
As your knee reaches your armpit, walk your opposite hand forward while
pressing back on the front leg. At the same time, move your opposite leg up
toward its same-side armpit while extending the other leg backward. This is
a difficult warm-up exercise to get the hang of, as it demands core strength
to keep your body parallel to the ground.
Cooling Down
If you finish your workout and your heart rate is still elevated, it is a good
idea to bring it back down slowly. A cool-down increases the bodys ability
to return to normal after exercise by preventing the blood from pooling in
certain areas. If you have ever gotten dizzy when standing up (known as
orthostatic hypotension), it is because your blood has pooled in your lower
body, leaving the brain in demand for some oxygen. Although this is normally
nothing to worry about, it can be dangerous, as some people have passed out
while trying to stand up. A safe way to bring your exercise heart rate back
down is to do a cool-down.
Your cool-down can be similar to your warm-up. Perform 5 to 10 minutes
of a slow, rhythmic exercise, followed by 10 minutes of a full-body stretching
routine. For example, a light bike ride and stretch make a perfect end to a
hard workout.
chapter
Chest
51
Starting position
3. Lower the bar steadily, and pause for two counts when it touches your
chest. The bar should cross at or slightly above your nipples.
4. To begin the ascent, rapidly drive the weight up, maintaining a constant
speed. Exhale as you lift the weight. Continue to lift the weight until your
arms are fully extended. The bar will naturally follow an arc and end
up just over your neck. Although many people think locking the arms
is bad, it is important to move the bar through the complete range of
motion. A gentle lock is acceptable and ensures that you have completed
the upward motion.
There are several variations of the bench press and many other chest
exercises. Each exercise works the pecs and supporting muscles slightly
differently. Remember, specificity requires that you choose exercises that
reflect your needs and goals.
Chest 53
Chest 55
Chest 57
Chest 59
Cable Cross
The cable cross is perhaps the most flamboyant of chest exercises. It is a
good way to work the pecs and can be performed one arm at a time.
1. Stand in the middle of the cable machine, with arms extended to the
sides at shoulder height. Position one foot ahead of the other to create
stability.
2. Grab the machine handles, palms down, and pull toward the middle of
your body, keeping your elbows slightly bent. Keep a slight bend in your
knees, and lean slightly forward.
3. Cross palms or bring your hands together about 6 to 12 inches (15 to 30
cm) in front of your belly button.
4. Release the handles upward and backward to return to the starting position.
train at home
Practice Your Push-Ups
If you are not heading down to the gym and still want to get a great workout
for your chest, you have several ways to do it in your own home. First, never
forget the power of your own body weight as resistance. Push-ups are great
standbys and still used in most strength programs. If you are very strong, try
elevating your legs by putting them on a bench or chair so that more body
weight is forward. Another great way to increase the difficulty is to perform
the reps with your hands very close together or very wide apart.
If you have difficulty with regular push-ups, you can modify the push-up
to make it easier. To reduce the amount of body weight you must support,
place your feet on the floor and your hands on a chair or on a step to take a
more upright position. If you want to increase the challenge, you can use a
balance disc or med ball as the base support for your hands. This method
allows you to target the same muscles and perform the same general movement. This is a great addition at the gym as well. And if you have resistance
tubing, fix the middle of the tubing around a bedpost or banister, grab the
handles with your back against the rail, and perform your reps standing up.
Special resistance tubing is available that can be hooked to a doorknob.
Chest 61
give it a go
Number of sets
Routine 1
Bench press
12
90 sec.
10
90 sec.
Cable cross
12
60 sec.
Routine 2
Dumbbell pec fly
12
90 sec.
Bench press
10
90 sec.
10
90 sec.
Routine 3
Incline bench press
10
90 sec.
12
60 sec.
15
90 sec.
chapter
Back
ne important strategy for weight training is to balance your muscle building to prevent orthopedic problems. Therefore, while training the chest,
it is essential to train the back as well. Upper back exercises involve pulling
movements. In all pulling movements, the latissimus dorsi (lats), rhomboids,
trapezius (traps), rear deltoids, and teres major are worked, as well as the
biceps and other arm flexors. In fact, many routines incorporate both upper
back and biceps work on the same day. When working the back, concentrate
on initiating all movements with the back muscles and not the biceps. Biceps
involvement is inevitable, however, and so you should account for this when
you plan your exercises so you do not overwork your biceps. Consider working your biceps on the same day as your back, or allow for plenty of recovery
between your back day and your biceps training day.
Since pulling movements are a function of many muscles and not just
the lats, the decision of where to place your hands and how the movement
should be performed will control how your back is isolated and whether or
not your biceps or rear deltoids contribute. The more help the movement
gets from other muscles, the less likely you are to isolate the lats. This is
both good and bad. If you are looking to improve lat size and shape, then
you should choose more isolation exercises; if you are looking more for sport
performance improvement, you should welcome the additional arm activity
to help increase pulling strength.
The main exercise for the upper back is the seated row, which is the perfect complement to the bench press. Proper execution of this lift will not
only help with anchoring a tug-of-war contest but also improve your overall
upper body shape.
63
Back 65
Lat Pull-Down
The primary variation of the seated row is the lat pull-down, whichyou
guessed itworks the lats.
1. Sit in a lat pull-down machine with your arms extended overhead. Hold
the bar in a monkey grip, hands about twice shoulder-width apart, palms
turned away from you. Your arms should form a V overhead. Lean slightly
back from the waist to prevent hitting yourself in the head with the bar.
2. Bring the bar down to the top of your chest. (Some lifters pull the bar
behind their heads, but this position often compromises the upper neck
and causes the lower back to round. Both are major flaws. If you choose
to pull the bar behind your head, maintain proper position by keeping
your chest up and your head facing forward.)
3. Return the bar to the starting position.
Back 67
Chin-Up
Another variation is the chin-up.
1. Hang from a chin-up bar, arms fully extended, palms turned toward you.
Your elbows should be in direct line with your shoulders. Your hands
should grip the bar about shoulder-width apart.
2. Pull yourself up so that your chin passes the bar and your collarbone
(or clavicle) is nearly even with the bar.
3. Slowly lower your body to the starting point. If you have trouble lifting
your body weight, then perform front pulls. Work on full range of motion,
and in time, you will be able to chin your body.
Front Pull
If you have trouble chinning your body, try the front pull on a lat pull-down
machine.
1. Sit in the machine. Grab the overhead bar, arms fully extended, palms
turned toward you, hands about shoulder-width apart.
2. Pull the bar past your chin and down toward your collarbone, hold for
a brief moment (or a two count), then slowly return the bar to the start
by fully extending your arms.
Back 69
Dumbbell Pullover
Another great exercise is the pullover. The dumbbell pullover requires
paying strict attention to form. This is an isolation movement; the only joint
that should move is the shoulder. Throughout the exercise, keep your arms
extended, with elbows slightly bent. Do not flex and extend your elbows
during the movement.
1. Stand a dumbbell on the floor at the head of a weight bench. Lie on the
bench with your head at the end near the dumbbell. Reach back and
grab the dumbbell with both hands, elbows slightly bent. The dumbbell
should be about even with your head at the starting position with your
arms extended but with a slight bend in the elbows. (The initial movement to raise the dumbbell from the floor to the starting position may
be a bit difficult. You can pull your arms in to get the dumbbell off the
ground.)
2. Pull the dumbbell over your face. For obvious reasons, it is wise to have
a firm grip on the dumbbell. The dumbbell will track in an arc from the
floor to a position over your face.
3. Hold for two counts at the top before returning slowly and under control
to your starting position.
Straight-Arm Pull-Down
If you want to isolate your lats, virtually eliminating biceps muscles, this
exercise is your answer.
1. Stand straight up (with a slight bend in your knees) facing a high pulley
system with a straight bar attachment. Fully extend your arms overhead
(taking a step or two backward if needed), and grab the bar with an open
grip, palms facing down.
2. Pull the bar to shoulder height, with your arms fully extended in front of
you. Keeping your arms locked (elbows completely extended), pull down
toward your body. Start with light weight, and get used to the movement
and body position. Dont shrug or push with your arms; instead, try to
isolate the lats and pull the bar down toward your waist.
Back 71
Back 73
When lifters have worked up to heavier weights, they may use straps to hold
onto the bar. When lifting, grip strength in the forearms and hands usually
fatigues before any other muscles. Straps present an attractive alternative to
allow people to lift heavy. Many people say that straps relieve the grip muscle
work and favor isolation of the lats, but generally they allow for a few more
reps because they reduce the grip work. That sounds like a benefit, but if
you increase your grip strength along with your back, you increase forearm
strength and size as well as back strength. By allowing your grip strength to
develop, you improve not only your overall pulling strength (which is more
applicable for sport performance) but also your rate of progression. In some
cases, straps allow the lifting of heavier weights but can also encourage bad
form. Remember the principle of progression; you sacrifice form and development when you try to progress too quickly.
train at home
Pull Your Way to Stronger Lats
Hitting the lats is hard work and even harder without proper equipment.
However, you can give yourself a great workout at home if you can find a way
to do pull-ups or assisted pull-ups. The best option is to purchase a pull-up
bar that attaches to a door frame (there are good ones now that are very
sturdy). Another way to do pull-ups at home is by opening a door and fixing
a rope (or belt or towel) around both doorknobs, leaving the rope ends free.
Straddle the door with your legs, lay back at arms length, grab the rope ends,
and perform pull-ups as you would normally do by digging your heels into the
floor and using them as the pivot point. For safety, be sure you can maintain
a firm grip on the rope (or belt or towel) and that it is securely attached to
the doorknobs.
Another method is to have a partner assist by standing over top of you
while you are lying on the floor. (You should be lying between the partners
legs.) Grab your partners hands or a towel your partner is holding, and pull
yourself up so that your body pivots on your feet. Although the range of
motion is short, it is better than nothing. If those methods do not appeal to
you, then you can use resistance tubing in a manner similar to the pressing
motions in chapter 5. Stand facing a pole of some kind, hook the middle of
the tubing around the pole, and complete the pulling motions described in
this chapter.
give it a go
Exercise
Number of sets
Routine 1
Bent-over barbell row
2 min.
Straight-arm pull-down
12
90 sec.
Front pull
10
90 sec.
Routine 2
Seated row
10
90 sec.
Lat pull-down
12
90 sec.
Dumbbell row
90 sec.
Routine 3
Lat pull-down
12
90 sec.
Dumbbell pullover
10
60 sec.
90 sec.
Back 75
chapter
Shoulders
he deltoids are actually three distinct muscles with three different functions. The anterior (front) deltoid raises your arm to the front of your body
and pulls your arm across your body. The medial (middle) deltoid elevates
your arm perpendicularly to your body (known as abduction) to move your
arm out away from the side of your body. The posterior (rear) deltoid primarily pulls your arm back. The deltoids work in concert with the rotator
cuff, a collective name that describes four small, deep muscles that hold the
shoulders in place. These muscles allow the arm to rotate at the shoulder.
When improper technique is used or the shoulder is overused, the muscles
of the rotator cuff are often the ones that feel it.
Although many people love the idea of having boulders for shoulders,
overworking these muscles can lead to problems. Remember, both the rotator
cuff muscles and the deltoids will be worked during any upper body movement. The anterior deltoids work during pushing movements such as bench
presses. The posterior deltoids work during pulling movements. The medial
deltoids are worked in all exercises in which the arms are out away from your
body in the abducted position. When trained properly, the deltoids can be
both appealing and physically functional.
77
Starting position
Push weights up
Pause at top
Shoulders 79
Front Raise
The front raise targets the anterior deltoid.
1. Sit on a weight bench, arms at your sides, hands holding the dumbbells
slightly to the front of your body. Your palms should be facing back.
2. Raise the dumbbells straight out in front of you until your arms are
about shoulder height.
3. Lower the dumbbells back to the starting position. You also can perform
this exercise with a barbell. Using an incline bench increases the range
of motion. For greater range of motion, use an incline bench and lean
back against it to lengthen the distance the dumbbell has to travel.
Shoulders 81
Lateral Raise
The lateral raise, also called the side raise, isolates the medial deltoid. You
can perform this exercise sitting on a weight bench (as shown) or standing.
Standing requires a little more discipline and technique to maintain good
posture and eliminate the tendency to cheat by throwing the weight up using
the legs rather than forcing the shoulders to do their job. Experienced lifters
can use either technique, but if you are just starting out, the seated position
will force tighter form and isolate the deltoid muscles better.
1. Sit comfortably on the bench with your chest and head up. Grab a pair
of dumbbells and hold them at your sides with your arms fully extended.
Turn your palms toward you.
2. Raise your arms laterally until they are parallel with the ground, forming
90-degree angles at your armpits. Keep your elbows slightly bent.
3. Lower the weights to the starting position.
Shoulders 83
train at home
Train Your Shoulder Boulders at Home
If you are a little older, you may remember the days when you or your brother
could do push-ups standing on your head. If you have a no-fear approach and
have considerable strength, shoulder pressing your weight while inverted
against a wall for support is a great exercise, but be careful since this approach
requires some balance and flexibility. For the rest of you mere mortals, try
doing shoulder presses with resistance tubing. Standing on the middle of the
tubing (or fixing it under a chair if you are sitting) and pressing the handles
from shoulder height up will give you a good workout. You can take that same
position and lighten the bands for both front and side raises. To get to your
rear delts, you can use the rear deltoid fly and complete a reverse fly by pulling
your arms backward while they are fully extended and perpendicular to your
body. The scarecrow row (see chapter 8) will also target your rear deltoids.
give it a go
Number of sets
Routine 1
Dumbbell shoulder press
2 min.
Front raise
10
60 sec.
12
60 sec.
Routine 2
Barbell shoulder press
10
2 min.
10
90 sec.
Front raise
10
90 sec.
Routine 3
Single-arm dumbbell press*
12
90 sec.
Lateral raise
12
90 sec.
12
60 sec.
*Refer to page 79 for more about performing the single-arm dumbbell press.
Shoulders 85
chapter
Traps
87
Starting position
Scarecrow Row
Trapezius isolation is difficult; however, a great way to get the rear delts fired
up along with your traps is this move that takes its name from the body position used to perform it.
1. Affix the middle of a piece of resistance tubing around a solid object
or pole, and stand facing it while grabbing the handles in either hand.
(This exercise can be performed with a pulley machine using separate
handles attached to the same pulley by chains.) Raise your arms up in
front, forming a 90-degree angle at your armpits so that your arms are
parallel with the ground. Turn your palms toward each other, and step
back so that the tubing is taut.
2. Keeping your arms fully extended, squeeze your shoulder blades
together, and pull your hands apart and arms back and out to your sides
so that you form a T with your body. This is the scarecrow position.
3. Hold for two counts before returning to the starting position.
Traps 91
Scapular Retraction
This exercise is a great way to target your middle trapezius muscle, and
although the range of motion is very short, scapular retraction is both therapeutic and effective.
1. Face a cable machine either standing or seated. Using a straight bar
attachment at chest height, fully extend your arms and take an overhand
grip. Take up the slack by positioning your body so that your arms are
locked out front and the cable is taut.
2. Keeping the arms locked while fully extended, squeeze your shoulder
blades together. Hold for two counts, then release your blades all the way
open so that the resistance pulls your arms out, rounding your upper
back as much as possible. Again, dont let this short range of motion fool
you; this is a good exercise, especially if you have shoulder instability.
train at home
Home-Based Trap Development
Mechanically speaking, your traps are in a good position to lift quite a bit of
weight. Whether you are strength training or looking for shape or endurance,
performing shoulder shrugs at home is both easy and recommended. The
same exercise you would perform with a barbell or dumbbells can be done
with resistance tubing. If you are standing, grab the handles and hold the
middle of the tubing to the ground with your foot. Perform the same shrugs,
pulling straight up with your shoulders and keeping your arms locked at full
length. To perform the exercise seated, you can lock the tubing around your
feet out in front, maintain an erect or slightly backward leaning position, and
perform the same shrugging motion by pulling on the handles.
Traps 93
give it a go
Number of sets
Routine 1
Shoulder shrug
10
90 sec.
Scapular retraction
12
60 sec.
Upright row
90 sec.
Routine 2
Upright row
90 sec.
Shoulder shrug
90 sec.
12
60 sec.
Routine 3
Scapular retraction
15
60 sec.
Upright row
15
90 sec.
Shoulder shrug
10
90 sec.
10
60 sec.
chapter
Arms
ecause your arms are involved in virtually every task you do on a daily
basis, having a little extra arm strength and endurance is an asset that
nobody can argue. Often look and shape is the main reason young men train
their arms, but vanity alone is not the only reason to target them for men or
women. In a relatively short time, with a few simple exercises, you will get
that nice shape. If size is not your thing, dont worry; increasing bulk takes
considerably longer and requires discipline and training volume.
Your arms are composed of the larger triceps muscle group in the back,
the biceps muscles in the front, and your forearms. The triceps muscle group
is responsible for extending the arm at the elbow. The triceps is involved
in many throwing and pushing activities. As the name implies, the triceps
muscle has three heads, all similar in function. While there is evidence that
each muscle head can be trained individually with specific exercises, most
research indicates that genetics rather than training may be responsible
for any differences. For beginners, focus on good execution of all extension
exercises. A common goal is to make this muscle have a horseshoe-like
appearance when it is contracted.
The biceps are the most flexed and visible muscles of the body. In many
cases, the biceps are the focal point of a lifters routine. Interestingly, this
two-headed muscle is not the only one that flexes the arm. Two other strong
flexors, the brachialis and brachioradialis, work when you target this area.
Contrary to popular belief, no single exercise can develop the biceps specific
shape. Hard work and some help from genetics are necessary.
The forearms contain many muscles that flex the wrist and fingers. Eating
spinach has been shown to increase forearm size in some cartoon characters,
but most people need to perform gripping-type exercises to see improvements. The forearms get a lot of work during many pulling exercises if done
without using lifting straps.
95
Starting position
3. Bring the dumbbells to your shoulders, and squeeze your biceps tight for
two counts. During the movement, twist the dumbbells so your palms
face toward your shoulders to maximally activate the biceps. Slowly
lower the dumbbells back to your sides.
Keeping your hands semipronated during the movement will focus more
on the brachioradialis, giving the front of the lower arm more of a challenge.
Supinating (turning the wrists out) on the way up has been shown to activate
the biceps more fully, so for big biceps training, turn your palms up and out
as you come up.
Arms 97
Starting position
2. Lock your elbows at your sides, and press the bar down until your arms
are fully extended. The motion should be in a single plane. Keep your
elbows in during the entire movement.
3. At the bottom position, squeeze your triceps.
4. Slowly return the bar to the starting position. Some lifters return the
bar only to about waist height before beginning the next rep, but you
want to use as large a range of motion as possible, so bring the bar all
the way back up to chest height. Before you begin the next rep, your
elbow angle should be as small as possible.
Arms 99
Raise dumbbells
100 Fundamental Weight Training
3. To work the extensors on the back side of your arms, rest the insides
of your forearms on the chair or bench. Grab the dumbbells with your
palms facing down. Slowly raise and lower the dumbbells by flexing and
releasing your wrists.
The variety of exercises that work this muscle group is rather meager. One
variation that works your grip is hanging wrist work. Grab very large dumbbells and hold them at your sides for as long as you can. Another variation
is to use a slightly lighter dumbbell and roll it to the ends of your fingers and
back up. In other words, open your hand until the weight reaches the ends
of your fingers, then curl your fingers and roll the dumbbell back into your
palm. Perform this exercise with extreme caution; if you drop the weight,
your toes may never forgive you. A third variation is to buy a set of grippers.
Hold the grippers in your hands and squeeze them tightly.
Raise dumbbells
Arms 101
Arms 103
Cable Curl
The cable curl can also be done using a single handle fixed to a low pulley
position on a machine.
1. Grab the handle with both hands, and pull it up to the extended-arm
starting position. Force yourself to keep your elbows in at your sides.
2. Slowly flex your arms, raising the handle to your shoulders.
3. Squeeze your biceps at the top of the movement. Slowly return to the
starting position.
For variation, use a single handle and try the hammer curl position (see
page 102).
Preacher Curl
The preacher curl makes a great isolated movement and can be performed
using a preacher bench or with a machine. This exercise does a good job of
isolating the arm by fixing it and preventing cheating by using other muscles.
If you use a preacher bench, you can use either a cambered E-Z bar or a
straight bar. If you use a machine, make sure your elbows are lined up properly with the machine.
1. If you use the preacher bench, lean over the bench, fixing your armpits
tightly to the bench. For a machine, grab the handles on the machine,
palms up, arms extended.
2. Slowly flex your arms, bringing the handles or bar to your shoulders.
3. Pause for two counts at the top of the movement, and squeeze your
biceps. Slowly return to the starting position.
Arms 105
Arms 107
Dip
The dip is definitely the king of triceps exercises. Dips also work the chest
and front deltoids. To do dips, you need to have plenty of strength and balance. The great thing about doing dips is that you use your own body weight.
If you cant complete a full set of dips, then do as many as you can. In time,
you will be amazed at how easy they are.
1. Hoist yourself onto the parallel bars with your body between them. Start
with your arms fully extended by your sides.
2. Bend your elbows, slowly lowering yourself between the bars until your
elbows form a 90-degree angle.
3. Pause for two counts, then return to the starting position by pushing
down against the bars.
Bench Dip
If you have trouble performing dips on parallel bars, the modified bench dip
is a good alternative.
1. Begin with your feet on a flat bench and your legs fully extended. Your
arms should be shoulder-width apart with your hands on the bench
directly behind you, fingertips facing forward. This is a slightly awkward
position, and you will feel a stretch across your chest.
2. Bend your elbows, slowly lowering your body until your elbows form a
90-degree angle.
3. Pause for two counts, then return to the starting position by pushing
your arms downward.
Arms 109
Arms 111
Arms 113
Wrist Roller
A great way to hit just about all of the wrist muscles is to roll them out.
These can be done anywhere, and although there are specific devices to do
this movement, you can make a wrist roller quite easily. To make your own,
you need some rope and a dowel, broomstick, or even PVC tubing. Make the
dowel, which becomes the handle or bar, about 12 inches (30 cm) long. Tie
one end of a rope around the middle of the dowel. Let the rest of the rope
hang down, and tie the other end around a dumbbell or through the hole of
an Olympic plate.
1. Grab the dowel with a hand on either side of the rope. Extend your arms
out in front of you, maintaining a slight bend at the elbows.
2. Alternate hand action to create a rolling action on the bar so that the
rope rolls onto the dowel. Keep going until the weight meets the dowel.
3. Roll the rope back out (and the weight down) slowly and under control
using the opposite motion. Increase the resistance so that it is difficult but
not impossible to get the weight up to the top and back without fatiguing.
Arms 115
Get a Grip!
Do not neglect grip work in your training, especially if you play tennis, golf,
baseball, softball, or any other sport that requires you to hold a hitting
implement. The heavier the weight you use and the slower you perform the
movement, the greater the training effect will be.
Using dumbbells with spinning plates allows the weight to move properly,
but if you dont have dumbbells with spinning plates, dont worry. For the most
part, if the dumbbell plates are secure, then wrist curls are safe. It is difficult
to do any major damage unless you really overwork your wrists. The first few
times you do these exercises, you may get sore, but in time the soreness will
go away and your grip strength will improve dramatically.
train at home
Home-Based Pipe Training
For those of you looking to get in shape, you have several options for working out your arms at home. If you are looking for a quick pump, you can get
that swollen look without the gym. If you take a good look around, youll
discover a variety of home training tools, and when you understand the
way a muscle is worked, you can find a method to stress them enough to
create a challenge.
Using the straight bar curl position, you can curl resistance tubing to
work your biceps. The best way to make use of the tubing is to grab the
handles on either side and stand on the middle. For your triceps, pull the
tubing up to your shoulders, extend your elbows overhead, and perform
arm extensions overhead (triceps extensions). Dont forget about your own
body weight. Doing push-ups with your hands together will get a good triceps burn. There are also plenty of heavy objects in your house that you
can curl. Grab either end of a rolled towel with someone else or an object
hanging from the middle. Pull upward on the towel handles, creating a curllike movement for the biceps.
Training your forearms at home is also an easy task. If you have made your
own wrist roller you are set, but another option is to grab nearly any object
in your house that is heavy enough to make your forearms work. Popular
items include soup cans, heavy pots, heavy books, and even your kids. While
holding the object, squeeze tightly and curl your wrists upward, then reverse
the position and extend your wrists backward.
give it a go
Number of sets
Routine 1
Supine triceps extension
10
90 sec.
Dip
10
90 sec.
21s*
7, 7, 7
90 sec. between
full sets
Cable curl
10
60 sec.
10
60 sec.
Routine 2
Close-grip bench press
12
90 sec.
Triceps push-down
60 sec.
12
90 sec.
2 each arm
60 sec.
12
60 sec.
Routine 3
Overhead triceps extension
2 each arm
90 sec.
2 each arm
12
60 sec.
90 sec.
Dumbbell curl
12
60 sec.
*For each set, perform 7 reps of half of the movement, 7 reps of the other half of the
movement, and 7 reps of the complete movement one after another.
Arms 117
chapter
10
Core
ome trainers suggest that the core is its own independent part of the body.
However, when you move, lift, pull, carry, throw, kick, punch, or hold anything, you push your feet toward the ground and transfer that force to your
legs or arms via the connecting structures of your core. Thus, training the
core is important, but its not more important than strengthening the lower
body. Additionally, the term core is often used to refer only to the abdominal
region, but really your hips, abs, lower and upper back, and even pecs can
act as part of your core. Since the pecs, lats, and hips are covered in other
chapters, this chapter focuses on abdominal and lower back muscles.
The main role of the abdominal muscles is trunk flexion (allows you to sit
up) and pelvic stabilization (allows you to dance without falling over). The
main abdominal muscle that runs down the middle of your body is the rectus
abdominis. The obliques on the sides of your body allow you to twist. The
transverse abdominis runs across your abdominal region to provide support
for posture and movement.
Soreness and injury in the lower back can have a profound effect on training, sport performance, and everyday life. Nearly 80 percent of all people
will experience back problems at some point in their lifetime. Although most
injuries are just strains, major problems can also occur. Many injuries can
be prevented by strengthening the lower back muscles, so light back work
should be incorporated into all programs.
Several myths exist about how to train the core. First, spot reduction
losing weight in one specific area of the bodyis a fallacy. Second, you dont
need expensive machines to work your abs or back. Third, you dont have to
have a six-pack to have strong abs.
Most movements in daily life and sporting activity require the simultaneous contraction of both the abs and lower back. As a result, combined core
exercises are becoming more popular. The more to choose and use section
of this chapter presents a variety of these types of exercises on pages 124
through 135. Since the core musculature often contracts to stabilize the entire
body, static hold exercises seem to do a good job at increasing core strength.
But again, you should do a combination of both static and dynamic exercises
to benefit both appearance and function.
119
Curl up
2. Curl your trunk up to the point at which the middle of your back comes
off the floor, but keep your lower back touching the floor. Perform the
movement slowly. Jerky movements will bypass the abdominal muscles
in favor of the much stronger hip flexors.
3. Squeeze at the top position for two counts, then slowly return to the
starting position.
Once you have progressed to the point where you can perform many
repetitions without losing proper form, you can increase the intensity of the
crunch by extending your arms to your sides.
Curl up
Core 121
Starting position
Extend upward
122 Fundamental Weight Training
1. Position yourself on the bench so that the front of your legs are resting
on the main pad of the bench with your hips just past the end of the
bench and your feet fixed firmly in the supports. Lower your torso down
so that the top of your head is pointing to the ground and so your legs
and torso form about a 90 degree angle. Position your arms behind your
head, beside you, across your chest, or extended out in front of you.
2. Squeeze your lower back muscles while extending upward until your
body is straight.
3. Hold at the extended straight position for two counts. Slowly return to
the starting position.
Extend upward
Core 123
Side Bend
The side bend also concentrates more on the obliques.
1. Stand with your feet shoulder-width apart, knees slightly bent.
2. With a dumbbell in each hand, arms straight at your sides, slowly lean
side to side, accentuating the range of motion. Both sets of obliques will
work in each direction as you lower and raise.
If you prefer, you can work one side at a time. Hold one dumbbell, and place
the other hand behind your head for optimal balance.
Core 125
Pelvic Raise
The pelvic raise is safe and effective at increasing the work on the lower abs
while still working your entire abdominal region, although you should not
perform this exercise if you have a sore back.
1. Lie on your back. Raise your legs, crossing your ankles and bending your
knees slightly. The soles of your feet should point toward the ceiling.
2. Contract your abs, raising your buttocks off the ground.
3. Hold at the top of the movement for two counts. Dont expect a lot of
movement; the actual amount may be only a few inches (several centimeters). Do not try to increase the movement by thrusting your hips
into the air.
Reverse Crunch
Although there is little proof that the lower abs can be truly isolated, it certainly feels that way when performing this crunch variation. Without a doubt
it does tax the entire abdominal muscle wall, and provided that your lower
back is injury free, it is a great way to target your abs.
1. Lie on your back with your head, shoulders, and butt against the ground.
Raise your legs off the ground, crossing your ankles and bending your
knees to 90 degrees.
2. Pull your knees toward your chest, pulling your buttocks off the ground
by squeezing your abs.
3. Hold for two counts then return to the start.
Variations include the double ab crunch and the med ball crunch. The double
ab crunch combines the actions of the curl-up crunch and the reverse crunch
so that you are simultaneously pulling your chest and hips off the ground and
bringing your knees to your elbows. Some people call this the clam crunch
because the motion resembles a clam closing. The other variation is to trap a
med ball or small stability ball between your hamstrings and calves. Then do
your reverse crunch with the ball behind your knees during the movement.
Core 127
Romanian Deadlift
A full deadlift is an exercise practiced by powerlifters for sheer strength.
Coaches and trainers prefer to modify the deadlift by using a version known
as the Romanian deadlift that takes a little pressure off the lower back. The
Romanian deadlift requires good foundational strength and extremely good
technique. The key is to keep the bar as close to your body as possible. If the
bar travels too far away from your body or your form deteriorates, you may do
considerable damage to your back. Do not do this exercise if your back is sore.
1. Stand with your feet about shoulder-width apart, perpendicular to the
barbell, the bar resting on the floor across your shins. Bend at your
waist, keeping about 10 to 20 degrees of knee flexion. Grasp the bar just
wider than shoulder-width, with the palms turned toward you. Keep
your arms fully extended during the entire movement. Stick your chest
out, and pull up on the bar to reduce any slack in your legs or arms.
2. Slowly pull the bar up, keeping your arms locked and your back flat. Pull the
bar along your legs until it is at waist height, with your arms fully extended.
Keep the bar as close to your body as possible during the entire lift.
3. From the extended position, slowly lower the barbell; do not drop it. Proper
control is essential. The torso should remain tight during the entire lift.
For a body-weight variation, use the same movement but without the barbell. Use only the weight of your upper torso for resistance.
Core 129
Plank
The plank is a great total core exercise requiring co-contraction (simultaneous firing) of the stabilizing musculature to maintain proper balance. This is
a static exercise that should be held for 30 seconds to a minute.
1. Start by lying facedown on the ground with your weight on your elbows
and forearms. Be sure your elbows are directly under your shoulders
and not tucked under your chest.
2. Lift your body off the ground, forming a bridge so that your weight is
on your forearms and toes. Keep your torso as tight as possible. Dont
raise your buttocks or let your torso sag; instead, make a completely
straight line (a plank) with your body.
Core 131
Superman
Quickly becoming a common staple in many exercise programs, the aptly
named superman focuses on total core activity. It starts with a dynamic
contraction to get to the superman position and then requires strong static
stabilization to maintain the hold.
1. Lie facedown on your belly with your arms extended past your head
and legs fully stretched out.
2. While simultaneously contracting your glutes, hamstrings, and shoulders, lift your arms and legs off the ground. You should be balanced on
your midsection and forming an exaggerated position that resembles
Superman flying.
3. Hold for two counts, then return to the ground. When raising up, your
entire torso should be tight, and both your knees and upper arms should
come off the ground.
An alternative to the superman is the super T. The action is the same except
that your arms are out to your sides rather than overhead.
Core 133
Axe Chop
This is another great standing exercise that requires the entire body to
participate. You can do this exercise with med balls, dumbbells, tubing, or a
pulley cable system. Axe chops are a tough exercise and should be performed
slowly at first until the move is perfected.
1. Stand upright with your legs about twice as wide as shoulder width.
Extend your arms overhead while grabbing the med ball. Keep your
arms locked and extended.
2. Rotate from shoulder to opposite knee, going across the body as if you
are chopping wood. Keep your body tight, and bend over at the waist
to perform this move.
Core 135
train at home
Core Training Creativity
There is no excuse for flabby abs! Since most ab and back exercises use
just your body weight, you can do your core exercises virtually anywhere.
Your home can become the perfect gym, but creating additional resistance
requires a little imagination. Instead of dumbbells, use soup cans or other
heavier objects. In fact, give yourself a challenge by selecting an expensive
vase and trying to keep it from falling. If it does, however, I take absolutely
no responsibility for damages! Using towels, tubing, and other forms of resistance along with a couch or bed, you can do every exercise in this chapter
in your home. For those wanting a real challenge, try a plank with a young
child on your back. Get imaginative, but try to focus on those all-important
core muscles, and your flabs will turn to abs in no time.
Core 137
give it a go
Number of sets
Routine 1
Crunch
12
60 sec.
Reverse crunch
12
60 sec.
Twisting crunch
12
60 sec.
Superman
12
90 sec.
1 30-sec. hold
per set
90 sec. between
holds
3 each side
60 sec.
3 each side
10
60 sec.
Routine 2
Plank
Routine 3
Romanian deadlift
12
90 sec.
Back extension
10
90 sec.
Axe chop
10
75-90 sec.
2 each side
10
75-90 sec.
chapter
11
Glutes and Hips
139
Starting position
1. For a machine that starts with the legs flexed, begin with your feet higher
up on the footpads, toes pointing out slightly. Foot position is vital for
proper alignment during the lift and for emphasizing specific muscles.
Pointing the toes out helps the body follow its normal path and prevents
the knees from bending and pinching in. The farther apart your legs are,
the more the adductors will have to work during the movement.
2. Slowly and steadily extend your legs. Do not bounce at the top. Do not
let your knees track past your toes. The lower legs should be perpendicular to the footpad. Contract your abs and lower back to keep your
body stable. Maintain an erect posture. Do not let your lower back round,
and keep your head up and chest out.
3. Pause for two counts at the top of the movement to keep momentum
from rushing the flexion stage. Slowly bend your knees, bringing them
close to your chest. The flexion stage may be slightly faster than the
extension, but it should still be under control.
Hip Extension
Most hip extensor machines can be adjusted for a larger range of motion.
The larger the range of motion, the more the glutes are involved. Set the
roll pad as far up as possible so that your knees are close to your chest.
Machines that require you to lie down generally work both legs at the same
time. Machines that require you to stand work one leg at a time. Whether
standing or lying, as long as the hip has a long range of extension, your glutes
will get the necessary work.
1. Lie on the bench with the roller pad under your knees. Move your body
under the pad so that your knees are at your chest.
2. Press down on the pad, extending your hips and legs completely. Keep the
torso erect during the movement, and do not thrust the legs back violently.
3. Pause for two counts at your point of full hip extension (your body fully
extended) before returning the legs to the starting position.
Low-Cable Kickback
A low pulley attached to a multistation cable machine can be used for a variety
of exercises to work the glutes and hips. The low-cable kickback and three
other low-pulley exercises (side-cable lift, adductor cable lift, and hip flexor
cable lift) are referred to as the four-way hip. For the low-cable kickback, add
a low pulley strap to a multistation cable machine so that the pulley is on the
floor. A simple belt will do if no special strap is available.
1. Stand facing the weight stack. Hook the pulley around the ankle of your
working leg. Use the other leg for support.
2. Pull the strapped leg back against the resistance. Maintain proper posture throughout the lift. The greater the range of motion, the more the
glutes will be worked.
3. Return to the starting position by slowly bringing your leg forward.
Side-Cable Lift
You can also use the low pulley to target the outer thigh, working the adductors, abductors, and hip flexors.
1. Stand next to the weight stack, and hook the pulley around the ankle of
your outside leg.
2. Pull your leg to the side, away from your body.
3. Slowly return to the starting position, resisting the weight as you lower
your leg.
train at home
Target Your Tush
As we have seen before, modifying your regular exercises by using resistance
bands is a great choice for home-based programs. Using a band for your
four-way hip work (inner, outer, front, back) might be easy in your house, but
exercises such as leg presses may be much more difficult. Your body weight
is enough to give you a real challenge, though, so body-weight exercises are
the rule for the hips and quads when working at home.
In the case of trying to isolate your tush, it may be hard to find an exercise
that does not incorporate your legs, but thats okay. When working at home,
just alternating foot position in general exercises may do the trick. For many,
using weight and performing deep knee squats that are lower than parallel
will be quite a challenge, but it is easier when using body weight. Taking a
wide stance forces the adductors to get more involved, but when you hit
parallel or below, your quads rely on your glutes to get you upyou cant
extend your hips without them (the glutes). So the number one exercise for
home-based training is wide-stance deep squats because they work both
your butt and quads, but more important, they provide a serious challenge
for even the strongest of individuals.
Using proper upper body squat position (see chapter 12 for more information), start with your legs twice as wide as shoulder width or even wider. As
you descend, push your butt backward until your body reaches parallel or
just below. At the bottom, drive hard into the ground, bringing your hips in
on the way up until you are fully extended. Pause for two counts, and then hit
11 more grueling reps. If you cant go deep, work on it, but at the very least
try for a few reps and really feel your tush scream.
give it a go
Number of sets
2 min.
Step-up
2 each leg
12
90 sec.
Hip extension
2 each leg
10
60 sec.
2 each leg
10
60 sec.
2 each leg
2 min.
12
2 min.
2 each leg
12
60 sec.
Side-cable lift
2 each leg
12
60 sec.
Routine 1
Leg press
Routine 2
Step-up
Leg press
Routine 3
Hip extension
2 each leg
10
90 sec.
Side-cable lift
2 each leg
10
90 sec.
2 each leg
10
90 sec.
2 each leg
10
90 sec.
chapter
12
Quads
uscle balance doesnt refer only to balance front to back. It also refers to
balance top to bottom. Some lifters focus so much on upper body development that they neglect their chopstick-like legs. The quadriceps (or quads)
in the upper legs are made up of four muscles. The vastus lateralis, vastus
medialis, and vastus intermedius all help extend the lower leg at the knee.
The rectus femoris crosses two joints: the hip, where it helps in hip flexion,
and the knee, where it helps extend the lower leg. Although the quad muscles
dont originate at the same point, they all come together at the kneecap.
There is much speculation about whether or not each individual quadriceps muscle can be isolated or stressed to a greater extent. Any evidence
supporting the idea that you can develop your outer or inner quad muscles
separately is mostly anecdotal at this point. However, solid research has
shown that you can emphasize one quadriceps muscle over the others. The
general method thought to target one of the quadriceps muscle heads more
than another is to adjust the position of your feet. If time is of the essence,
focus on the lifts themselves rather than manipulating your foot position.
But if you have a little time, give it a try. Turning your foot outward may in
fact engage your vastus medialis (inner quadriceps) more, while turning your
foot inward may enhance vastus lateralis (outer quadriceps) activation. But
remember, executing the lift correctly is always more important than trying
to isolate a particular head.
151
4. Pause for two counts at the bottom of the movement. To return to the
starting position, exhale and powerfully thrust your hips under your
body. Finish the rep by locking your knees, as long as you control it. Do
not pop into a lockout.
From time to time it is a good idea to change your base of support when
performing squats. By moving your feet out, you get a little more glute and
adductor muscle (groin) activity, resulting in greater interior hip support.
By moving your feet in closer, you get more outer quad (vastus lateralis) and
abductor work, which strengthens the entire hip and knee. The execution
of these advanced positions is identical to the standard squat, but you may
have to adjust your range of motion to match your new body position. Also,
these foot positions should be used only when sufficient back strength has
been developed because they tend to increase the stress on the lower back.
Perform your normal set of squats for two or three sets, then perform one
additional set of each foot variation for complete glute and quad development.
Starting position
Quads 153
Single-Leg Squat
Talk about a serious quad burn! This is one tough exercise that should be
attempted only after you have mastered the technique of a regular squat.
Although the movement for this exercise is similar to the squat, since the legs
are isolated, it is harder to get hip activity because the glutes prefer to work
in pairs when it comes to standing up from a deep position. You want to take
a more upright position to further reduce hip demand and increase quad load.
This exercise is primarily a body-weight movement, but adding dumbbells,
barbells, or other forms of resistance is encouraged. Before adding resistance,
as with any exercise, make sure your technique is perfect. Do 15 reps on one
side and then switch to the other side. Listen to your quads beg for mercy.
1. Position yourself so that one leg can rest on a bench behind you. Your
other leg has all your weight and is out in front as if you are doing a lunge.
2. Descend by bending your knee rather than starting with your hip, and
maintain as upright a position as possible.
3. Keep your torso tight at all times, and go as deep as possible before
pausing for two counts and returning to your starting position.
Those who have both great balance and strength can try to do this movement without supporting the nonworking leg. If you go without support, you
can opt for the nonworking leg behind, giving you a slightly forward lean and
less range of motion, but the true test is placing your nonworking leg straight
out in front and going as deep as possible.
Quads 155
Dumbbell Squat
Arguably, this exercise could go with hips or legs. Much of the emphasis will
depend on where the dumbbells are hanging and how your torso is positioned
(hip angle). If you take a narrow stance and hold the dumbbells close to your
body, staying as upright as possible, your quads will let you know that they
are the primary muscles working. Take a wider stance and get the dumbbells
out in front a little (almost like the deadlift position), and Mr. Glutes will take
charge. As for any squat, body control is the most important consideration.
1. Grab a pair of dumbbells and hang them beside you to emphasize your
quads more. Grab a single dumbbell and hang it between your legs,
taking a wide stance for a hip-dominant squat.
2. Descend under control to as deep as comfortable.
3. Pause for two counts, and return to the start.
Leg Extension
A leg workout is not complete without a few hard-fought reps on the leg
extension machine. A leg extension machine can work each leg individually
or both legs together, although it seems to be more challenging and beneficial
to work both legs together.
1. Adjust the machines seat so your knees are lined up directly with the
machine arms axis of rotation and your shins rest against the pad (legs
start at about 90 degrees). Note your settings so you can use them later.
If the machine has a belt, use it; you will need it when you work hard.
2. Push against the pad until your legs are fully extended and parallel to
the ground. Either gently lock your knees or do not lock them at all. Keep
the tension on your thighs the entire time. Do not throw the weight up;
your body should remain in the machine.
3. After a brief pause, lower the weight back down slowly under control.
Dont let the weight drop because this will decrease the work done by
your quads.
Quads 157
Lunge
If you dont have access to a leg extension machine, lunges are a good choice.
This lower body exercise has become popular with those looking to tone,
tighten, and shape their legs. Lunges are often done by athletes and weekend
warriors looking to gain balance and strength. Stationary lunges will tone
the legs as well as train stability and balance. This exercise may look easy,
but dont let it fool you.
1. Stand upright with your arms at your sides, one dumbbell in each hand.
(Instead of dumbbells, you can use a barbell. Place the barbell across
your traps and shoulders, using a thumb-lock grip.) Step forward with
one foot a comfortable distance (about three feet or one meter). Keep
your legs shoulder-width apart to help you balance the weight.
2. Bend the forward knee until the thigh is parallel to the floor and the
rear knee just skims the ground. The lead knee should not track over
the toes.
3. Pause for two counts at the bottom. Push back on the lead foot to return
to the starting position.
Walking Lunge
Walking lunges are an advanced version of the stationary lunge. Do not perform walking lunges until you have mastered stationary lunges. The walking
lunge has the same starting position as the stationary lunge.
1. Stand upright, arms at your sides, a dumbbell in each hand or a barbell
across your shoulders. Step forward a comfortable distance (about three
feet or one meter), keeping your legs shoulder-width apart.
2. Bend the forward knee until the thigh is parallel to the floor and the
rear knee just skims the ground. The lead knee should not track over
the toes.
3. Pause for two counts at the bottom. Lean slightly forward to generate
forward momentum for the next rep.
4. Take a step forward with the back leg a comfortable distance, and bend
the knee until the thigh is parallel to the floor. Continue for several steps.
Quads 159
train at home
Attack Your Quads in Your Quarters
Several of the exercises shown in this chapter make good home-based exercises. Body-weight squats, lunges, and single-leg movements are all you need
to get your body, and in particular your quads, in shape. Instead of using
dumbbells, you could do these exercises with your kids on your back, wearing a backpack loaded with soup cans or other heavy items, or by placing
the middle of a length of resistance tubing under your feet and holding the
handles out to the sides at shoulder height. Find the method that works for
you to help you perfectly shape those thighs.
give it a go
Number of sets
2 min.
2 each leg
12
90 sec. between
same leg
20
90 sec.
Routine 1
Squat
Single-leg extension
Leg press (see chapter 11)
Routine 2
Front squat
2 min.
Walking lunge
8 each leg
2 min.
Leg extension
12
90 sec.
Routine 3
Single-leg squat
2 each leg
10
2 min. between
same leg
Dumbbell squat
12
90 sec.
2 each leg
90 sec.
Lunge
Quads 161
chapter
13
Hamstrings
he hamstrings, the muscles that run up the back of the thigh, are crucial
for support. They are the knee flexors, so they function opposite to the
quadriceps. The three hamstring muscles cross both the hip and knee joints,
making them responsible for both flexing the knee and pulling the leg back
at the hip. These muscles act heavily in hip extension (see chapter 11) when
the quads are not in optimal position. So although they compete against one
another at the knee, if the knee is not needed, then the hamstrings will fire
to help the glutes extend the hip.
The hamstrings, often referred to as the hammys or hams, are often
neglected and undertrained and, as a result, are the most commonly strained
muscle in the body. Proper development of the hamstrings will balance the
body and reduce strain on the lower back. Lower back problems are often
associated with weak and inflexible hamstrings. At first, when working the
hamstrings, your lower back will likely get sore because those muscles will get
a little extra work in some exercises. In time, the lower back will get stronger,
and the hamstrings will make even greater gains.
163
Staring position
1. Lie facedown with your legs fully extended in the machine. The pad
should rest just beneath your calf muscles. The position of your knees
with respect to the machine arms axis of rotation is extremely important. Line up your knees with the middle of the cams axis of rotation.
This ensures proper distribution of resistance from the machine.
2. With constant, even force, lift your heels to your buttocks, and squeeze
your hamstrings and glutes at the top position. Hold for two counts,
then release.
3. Lower the weight back to the starting position under control.
Single-Leg Curl
If you like a challenge, try a standing single-leg curl. This exercise complements the four-way hip described in chapter 11. Add a low pulley strap to a
multistation cable machine so that the pulley is on the floor. (Another option
is to do the lying leg curl with one leg at a time. Many gyms even have a
single-leg curl machine.)
1. Stand facing the weight stack. Hook the pulley around the ankle of your
working leg. Use the other leg for support.
2. Bend the knee of the working leg, bringing your heel toward your buttocks. Maintain proper posture and balance. If necessary, hold onto
something stable to keep your balance.
3. Pause for two counts at the end of the movement before returning to
the starting position under control.
Hamstrings 167
Straight-Leg Deadlift
Chapter 10 shows how the deadlift helps with the lower back and the glutes,
but the simple modification of straightening your legs and either locking or
almost locking your knees will virtually eliminate quad help, placing much
greater emphasis on the hamstrings Keep in mind though that since the
movement bends the waist, the lower back will also get a heavy workout. It
is best to use light weight such as small dumbbells while you are learning
proper technique. You need to teach the hamstrings how to fire while giving
your back a break. When you have the technique down, you can safely add
heavier weight.
1. Position the dumbbells or bar in front of you, across your shins (as in the
deadlift). Keeping your legs straight (knees locked), bend at the waist
and grab the weight.
2. To start the movement, extend at the waist by squeezing your hams and
pulling up on the dumbbells. Keep the weight as close as possible to
your body, and lift the weight up to waist height. Keep your arms locked
at full length during the entire movement.
3. Pause at the top for two counts, and lower the weight back under control.
Do not drop the dumbbells.
Hamstrings 169
train at home
Hit Your Hammys at Home
Hamstrings are tough to isolate without specialized equipment like a leg curl
machine. Working them at home means modifying either the straight-leg
deadlift or single-leg curl so you can perform them with equipment you have
at home. You can also perform the stability ball version of the leg curl. You
can perform a straight-leg deadlift using resistance tubing. Place the middle
of the tubing under both feet, and extend up the same way as you would with
the regular exercise. You will have to grab the tubing low near your ankles
and not with the handles so that you can create the proper resistance. For the
single-leg curl, you can fix one end of your tubing around your ankle and the
other around a solid object on the floor and do your single-leg curl movement.
For a real challenge, you can do a body bridge leg curl (similar to the stability ball leg curl) by lying on your back on a smooth flooring surface. For
cushion, place a pillow under your head, and place a towel under your feet so
you can slide them. Bridge up onto your shoulders and heels, with your legs
almost completely extended. Slide your heels back to your buttocks while
maintaining the bridge by squeezing your glutes and hamstrings. Return to
the start under control. This is a tough exercise but will yield impressive
results with a little practice.
give it a go
Number of reps
Routine 1
Lying leg curl
10
90 sec.
10
90 sec.
10
2 min.
2 each leg
10
Routine 2
Straight-leg deadlift
Single-leg curl
Routine 3
Seated leg curl
90 sec.
90 sec.
Single-leg curl
1 each leg
10
Hamstrings 171
chapter
14
Lower Legs
he muscles on the back of the lower leg are known collectively as the
calves. Advanced lifters who have bulked up these muscles call them
cows. Two major calf muscles, the gastrocnemius and the soleus, and a
host of other muscles help plantar flex the foot (the movement similar to
stepping on the gas in your car). The gastrocnemius (the larger muscle) can
develop the heart-shaped appearance so highly desired by bodybuilders
and is involved in foot and knee actions. The soleus lies under the gastrocnemius. Both muscles can press the foot down strongly and are very
important in jumping.
Do not forget the muscles on the front of the lower legs. Although many
lifters hardly work them, these muscles are extremely important. Without
them, you would not be able to lift your foot upward (dorsiflexion). The
main dorsiflexor is the anterior tibialis. These are the muscles that prevent you from tripping over your own feet. Many athletes employ a quick
four-way ankle circuit to improve overall ankle stability and help reduce
ankle injuries.
173
Starting position
1. Stand with your tiptoes on the edge of the step or machine. The balls of
your feet should be secure on the surface, with your heels hanging off
the edge.
2. Drive your toes into the ground. Your heels will move up. Pivot on
the balls of your feet. Keep pressing your toes until your feet are fully
extended. Keep your legs straight during the entire movement; since
the gastrocnemius muscle crosses two joints, if the knees bend, the
emphasis shifts to the soleus.
3. Hold at the top for two counts before slowly returning to the starting
position.
Toe Pull
Since you will be working your calves, and body balance is so important,
working the front of your leg is a must. The toe pull strengthens the front of
the lower leg. As its name implies, the motion of the exercise is to pull your
toes toward your leg. A few gyms have a toe pull machine, but you can perform toe pulls without a machine by using a partner or tubing.
1. Sit comfortably on a bench with your legs stretched out, your heels hanging over the edge. If you do not have a bench, you can sit on the floor.
2. Point your toes as much as you can, and have your partner grab your
toes. (To use tubing, affix one end to an immovable object and the other
around your toes.)
3. Flex your feet, pulling against the resistance created by your partner (or
the tubing). Do not pull your legs back; instead, concentrate on performing the motion from the ankle joint.
train at home
Work Your Calves on Your Couch
Considering the fact that couch lounging has created a society of overweight
people, it is nice to know that you can actually improve your strength while
watching TV. Almost all of the exercises in this chapter can be performed at
home using resistance tubing or a training partner. But here is a simple way
to catch up on your local news and build better-looking calves. While sitting
upright with your feet on the floor, place a couple of books under your toes
and press down on your knees (or if you have kids, have them sit on your lap)
to create resistance. Then perform a seated heel raise as you normally would.
Unless you can create enough resistance, this move will not be as effective
as hitting the gym, but it is certainly more enjoyable.
give it a go
Number of sets
Routine 1
Heel raise
12
90 sec.
12
90 sec.
Toe pull
12
60 sec.
Routine 2
Heel raise
10
90 sec.
Toe pull
10
60 sec.
Ankle inversion
2 each foot
10
60 sec.
Ankle eversion
2 each foot
10
60 sec.
Routine 3
Squat heel raise
12
90 sec.
12
90 sec.
Ankle inversion
2 each foot
12
60 sec.
Ankle eversion
2 each foot
12
60 sec.
chapter
15
Program Design
f you have tried a weight training program in the past, you may have watched
someone in a gym or asked for guidance from someone you hoped had a
good idea of what to do. Most likely you were told to do three sets of 10 reps of
a basic set of exercises using machines if you were a beginner or free weights
if you were more advanced. Thirty years ago, this method of programming
was the backbone of the traditional resistance program. However, over the
last decade or so, the world of weight training has changed dramatically. The
field of resistance training is now surrounded by an entire industry filled with
gimmicks purporting tremendous gains. This industry also includes numerous
self-proclaimed experts who have their own prescriptions for what works best
in the weight room. Equally confusing is the mess of contradicting scientific
evidence explaining what does and doesnt work. The result is that the average weightlifter is left with many questions: How much weight should I use,
and how many reps and sets should I perform? Does exercise order matter?
Why are some exercises better than others?
Amid the commercial hype and the enshrined lifting rituals (which may
be based more on tradition than science) exists a limited number of welldesigned research studies that have examined the previous questions with
scrutiny and credibility. From these studies we have learned that muscles
must be challenged and that the best long-term adaptations occur when a
regular program is followed and all muscle groups are addressed. Further,
specific adaptations are achieved when muscles are given specific exercises
with varying loads and both high and low repetition schemes. Higher reps (15
plus) develop endurance, moderate reps (8 to 12) develop overall size, and
lower reps (3 to 8) develop power and strength. And finally, rest is needed
to see effort pay off.
Certainly, specific exercises help achieve specific results, but the ideal
combination and total volume (total amount of work done measured by
sets reps) for an entire workout is unknown. With so many new exercises
being developed, it is hard to decide which ones to use. However, it appears
there is no right or wrong way to work out as long as you adhere to proper
technique and form. This may seem frustrating if you are looking for a blackand-white solution, but the shades of gray keep practitioners and researchers
on their toes as they continue to provide new challenges for those engaging
in exercise. One clear answer is that there are no shortcuts; hard work is the
key to success.
185
Types of Routines
To add variety and challenge to your basic program, try a few of the following
modifications. Just as you can choose from different exercises and modes
of resistance, you can choose from several different ways to train. Use the
guidelines described in this section to determine reps and sets, the type of
weight used, and the order of exercises. These are some of the more popular
training methods.
Circuit Training
Circuit training extends the multiset idea. All the exercises in a particular
circuit follow one another with little rest. If you want to perform more than
one circuit, rest three to five minutes between circuits. Circuits decrease
time spent in the gym and increase muscular endurance. Hypertrophy will
occur over time. You can alternate between upper and lower body exercises
or between front and back exercises or both. See chapter 16 for some great
sample circuits, or you can create your own.
Preexhaust Training
As the name implies, in preexhaust training, the lifter forces a muscle or group
of muscles to become exhausted before moving on to another exercise that
works the same muscle. Preexhaust training adds variety and challenge to a
routine. Begin with an isolated single-joint exercise, then perform a doubleor multijoint movement that works the same muscle group. Smaller muscles
usually fatigue before larger ones, so the larger muscles in the multijoint
movement are not entirely worked. The fatiguing smaller muscles usually
cause the set to end early.
Although it can seem confusing, preexhaust training makes a lot of sense.
Lets look at an example. Consider the typical weekend warrior or bodybuilder
who begins his chest routine with the bench press. Pecs are the major muscle
group involved, but the triceps and front deltoids are worked as well. Since
the weakest links in the bench press are the deltoids and triceps, they usually
fatigue first. The weaker muscles lose their force capability, causing the set
to end before the pecs have had a chance to break down completely. The net
result is that the pecs dont reach complete exhaustion and require further
concentrated exercises. So our warrior moves on to pec flys, cable crosses,
or another pec exercise, but he cant seem to get that maximum burn.
The solution is preexhaust training, and heres how it can be implemented
in the example. Lets use the same exercises (bench press and pec fly) but
reverse the order and superset them. In other words, we preexhaust the pecs
with a pec fly set to failure, then immediately follow it with a bench press.
When our warrior finishes the set, his pecs should be adequately exhausted.
Also, as he continues through the rest of his workout using preexhaust training, he will find his delts and triceps dont limit his pec workout. All three
muscle groups receive an equal amount of work.
Another variation of preexhaust training is to complete all sets of the
preexhaust isolated single-joint exercise before moving on to the multijoint
exercise and completing its sets separately rather than supersetting them.
Both methods of preexhaust training are effective, but doing both variations
in a workout creates even more variety. Here are some of the most popular
combinations:
Chest: dumbbell pec fly followed by bench press
Upper back: dumbbell pullover followed by lat pull-down
Shoulders and upper arms: supine triceps extension followed by shoulder press
Postexhaust Training
Postexhaust training is similar to preexhaust training except that the exhaustive movement follows the initial movement. A postexhaust exercise is usually
a single-joint movement that isolates a particular muscle group. This movement follows a multijoint or main core movement.
The rationale behind this method of training is threefold. First, performing a postexhaust exercise immediately after a major movement increases
the likelihood of overloading that particular muscle group, especially if a
smaller stabilizer muscle limits maximal performance, as in the bench press
example. Second, postexhaust training increases the ability to isolate a muscle
or muscle group that needs the extra work, especially if it is hard to train or
develop. Third, postexhaust exercises are a form of conditioning because
the length of a normal set is extended by 30 seconds or more. This makes
it a valuable method for muscular endurance training. Here are some of the
most popular combinations:
Chest: bench press followed by dumbbell pec fly
Upper back: lat pull-down followed by dumbbell pullover
Legs: leg press followed by leg extension
Drop Sets
The drop in drop sets, also known as strip sets or burn sets, refers to the
act of decreasing resistance. A drop set is performed as an extension of the
initial set of an exercise. During the drop, resistance is removed by removing
plates in free weight exercises or lowering the weight in machine exercises.
The lifter completes a prescribed number of reps to a point of relative failure,
the weight is immediately decreased, and the lifter continues for another set
of reps until failure. The number of drops varies depending on the goal of
the exercise and the lifters ability to tolerate the pain. The drop should be
about 20 percent of the initial weight each time, but it varies depending on
the lifters tolerance.
Popular drop exercises are bench presses, rows, triceps exercises, biceps
exercises, and leg extensions. For example, if you started with 150 pounds (70
kg) for a bench press, you might perform one set of 8 reps with the 150 pounds,
then drop to 120 pounds (55 kg), then to 90 pounds (40 kg), and finally to 60
pounds (30 kg). With the 120 pounds and each subsequent drop, you should
expect to do no more than four or five reps and possibly only one or two.
Negative Training
Negative training emphasizes the eccentric portion (when the muscle lengthens) of the lift. The advantage of negative training is that the lifter can use
more weight, causing the body to adapt to the increase in weight. The disadvantage is that it increases the risk of injury and requires a spotter. Negative
training can be done with free weights or machines.
Negative training can be performed in two ways. In the first way, the
lifter does a normal set until fatigued, then finishes with negative sets. To
do this, you would have your spotter help with the positive, or concentric,
portion of the lift, then you would lower the weight (the negative portion of
the lift) slowly under control. This method works well because a person is
as much as 20 to 40 percent stronger in the eccentric phase. The concentric
movement will cause fatigue before the eccentric movement. Therefore,
to achieve a good eccentrically fatigued state, the negative portion can
be worked for additional reps while the spotter helps the lifter during the
concentric portion of the exercise. Exercises such as bench presses and
shoulder presses, leg extensions and leg curls, and most pulls work well
with this type of routine.
The second way to train is called negative emphasized. As the name implies,
the rep is normal except that the negative portion is exaggerated by increasing the time the lifter takes to lower the weight. Emphasized negatives are
the most popular, safest, and most productive exercises of the two because
they are controlled by the lifter. In a negative rep, it should take at least five
seconds to lower the weight. Any faster and the lifter is not truly working
against the weight to slow it down.
For negatives to work properly, the lifter needs to exert maximal force
against the weight (just as when pushing it up) to slow the weight down;
otherwise it will drop like a rock, and the negative will be ineffective. If the
amount of weight is correct, the lifters maximal effort will still cause the
weight to descend. If the weight is too heavy, the lifters effort against it will
not last long enough to create a benefit, or the weight will just drop. If the
weight is too light, the lifter will take too long to lower it and may not exert
enough force. Too light a weight is not as bad as too heavy a weight.
No matter which method of negative training you use, the result will be
greater development from a single set and greater fatigue from eccentric
exercise. The most popular exercises for negative training are the machine
bench press, dumbbell curl, and leg extension.
Slow Training
Slow training is good for developing both hypertrophy and muscular endurance. There are several versions of slow training. In one version, known as
super slow training, the exercise is performed at a very slow pace, taking
30 to 60 seconds to complete a single repetition. This method is difficult to
perform and often boring. Although advocates of super slow training believe
it is a good method, there is little evidence to support this theory.
Other methods of slow training provide both a strong stimulus for improvement and a great challenge. A great method of slow training is to use a
5-second concentric phase followed by a 5- to 10-second eccentric phase of
a single repetition. You can further enhance slow training by adding an isometric hold at the end of the concentric movement. Taking a leg curl as an
example, perform a 5-second concentric contraction, hold for 5 seconds at
the top of the movement (fully contracted), then perform a 5-second eccentric
movement. Multiple reps can be performed (usually five).
Pyramid System
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There are three versions of this training, with three kinds of pyramids,
giving rise to nine different pyramid combinations. Figure 15.1 illustrates
the possible pyramid scenarios. To pyramid up, you can increase the
weight and decrease the reps, increase the reps and decrease the weight,
or increase both weight and reps. To pyramid down, decrease weight and
increase reps, decrease reps and increase weight, or decrease both. For a
real challenge, try pyramiding up and down. This can be done one of three
ways: increase weight and decrease reps up, then decrease weight and
increase reps down; increase reps and decrease weight up, then decrease
reps and increase weight down; or increase both weight and reps up, then
decrease both down.
A good pyramid ensures that the lifter will get strength, size, and endurance benefits as well as fully exhausted muscles if performed with the right
amount of weight and rest. The major drawback with a pyramid is that the
lifter has to save strength for later sets and therefore, if the weight is not
properly dialed in, may never get in a truly good set.
Split Training
Almost all training, except for a full-body workout, uses some form of split
training. In split training, certain muscles, muscle groups, or body parts
become the focus. This method is effective if your schedule allows a few more
sessions per week in the weight room. If you split a workout for the upper
body from a workout for the lower body and perform each on separate days,
you create a split routine.
You can take it a step further and split upper body exercises or lower
body exercises. For example, you may work the chest, triceps, and shoulders
one day and the back and biceps another day. Another variation of the split
routine is to split your workout into morning and evening sessions, perhaps
working the lower body in the morning and the upper body in the evening.
This can be effective if you have other demands on your time. Advanced lifters perform even more elaborate splits.
Whatever type of split you use, make your routines time effective and goal
specific. Here are some common split routines:
Upper body/lower body
Chest, triceps, shoulders/back and biceps/legs
Exercise
Number of sets
Pushpull 1
Bench press
10
90 sec.
Seated row
10
90 sec.
Shoulder press
10
90 sec.
Lat pull-down
10
90 sec.
Triceps push-down
10
90 sec.
Dumbbell curl
10
90 sec.
Pushpull 2
Circuit
2-3 circuits
Bench press
10
60 sec.
Seated row
10
60 sec.
Shoulder press
10
60 sec.
Lat pull-down
10
60 sec.
Triceps push-down
10
60 sec.
Dumbbell curl
10
60 sec.
all its prescribed sets before moving on to the pull exercise or vice versa. For
example, a lifter may do three sets of bench presses followed by three sets
of seated rows. The advantage of a pushpull routine is that both sides of a
body part get worked, resulting in symmetry and balance between front and
back. Often lifters spend too much time working specific muscles and forget
about the importance of muscle balance for avoiding injury.
can successfully complete all the reps and sets of a particular exercise, only
then is it time to increase the weight for your next workout.
You can choose from several hundred exercises with various modifications. With each exercise, you can use a machine, free weights, dumbbells,
resistance tubing, or other form of resistance. In addition, each machine may
vary in speed or leverage based on its cam or computer system. Each form of
resistance has its advantages and disadvantages (see the table on page 18).
Whichever mode you choose, make sure the exercise is specific to what you
are trying to achieve and each rep is as perfect as possible.
Deciding which type of training program to use may be challenging. Your
goals undoubtedly will change in time or even soon after you begin working
out. Understanding the contents of this book and how to perform different
exercises gives you the tools to keep up with your constantly changing life.
Perhaps time is on your side now, and you have plenty of time to work out.
At some point you will be very short on time and need to make changes.
You may want to increase size today but build better muscle endurance in
the future. The great thing about weight training is that you can continually
make changes. You can add mini challenges to push yourself to reach your
goals, surpass them, and make new ones.
Program design is something even the best coaches in the world continually challenge. If you put 20 coaches in a room and ask them to develop a
program for soccer players, you will get 20 different programs. Each person
has a unique perspective, and with that comes a unique stamp of approval.
Choose your exercises and develop your program based on your goals. Draw
yourself a map of where you are and where you want to be, and write yourself
a set of directions by creating the perfect workoutfor you! You can also
follow our basic programs presented in chapter 16, but by all means make
changes so that you see results.
If after 4 weeks you see no change in strength, size, endurance, or general
health, take a gut check and make sure you have been working hard; if so, you
need to reevaluate your program and make changes. You now understand
how many reps you need for a particular outcome. You now understand the
importance of rest. And you now have hundreds of variations of exercises from
which to choose. Follow the simple rules of progression and overload, create
variety, and respect rest. If you work hard every set, your goals will be reached.
chapter
16
Sample Programs
hoosing the correct sequence of exercises, the number of sets and reps,
and how much weight is only one part of successful weight training. Being
dedicated and pushing yourself to reach and exceed your potential are other
essential factors for success. Without them, you are spinning your wheels.
But remember, too, that working hard does not have to mean boring. You can
have fun with your program. In fact, you need to if you want to make exercise
a regular part of your daily life.
In the beginning, it is important to exercise at least three times per week to
get your engine started and to make weight training a habit. Do yourself and
your body a favor by finding the time to work out, even if you can squeeze
in only a few minutes. Unfortunately, there is no way to get around working
hard, but you can have periods when you dont do as much or reduce your
intensity, such as during holidays, breaks, or just a general need for a rest.
Once you have been training for a while, maintenance plans are sufficient,
and thus you can reduce the number of times you exercise and still reap the
rewards. When you can reduce your efforts and go to a maintenance phase
is still under debate scientifically, but the general rule is that you need to be
working hard for several months before considering dropping off for anything
more than a few days or a week. There is no better feeling than the strength
and confidence you will gain. The world is your oysterso go get that pearl
and reach your potential!
The following programs are meant to be challenging. Adjust the weights
accordingly, and track your results so you can measure your success. Feel
free to modify any workout to meet your needs. A good workout design is
one that helps you obtain your goals. Dont be afraid to go against convention and hit a few extra sets of arm curls if bulgier biceps are your thing. If a
program has a barbell bench press and you only have dumbbells, make the
substitution and move on. But most important, keep safety in mind. More
is not better; only better is better. And remember, the harder you work, the
sorer you may become, so dont overdo it. Otherwise, you may not be able
to raise your arms overhead the next day.
197
General Workout
This is the standard workout that most health club and general fitness enthusiasts advocate. It is a great starter workout that covers all the basics to get
you up and running and improve overall health and fitness.
Exercise
Sets
Reps
Rest
Bench press
12
60-90 sec.
12
60-90 sec.
Shoulder press
12
60-90 sec.
Seated row
12
60-90 sec.
Triceps push-down
12
60-90 sec.
Dumbbell curl
12
60-90 sec.
Leg press
12
60-90 sec.
Leg extension
12
60-90 sec.
12
60-90 sec.
Heel raise
12
60-90 sec.
Total-Body Supercircuit
Perform one set of 12 repetitions for each of the exercises in these circuits.
Perform the exercises in order, with minimal rest between themonly
enough to set up the next machine. You may choose to perform any one of
the three circuits. When the circuit is complete, take a breather for about
two minutes, and then attempt a second circuit. If you feel especially good,
try a third circuit. If you choose to do more than one circuit on a particular
day, go through each circuit only once.
Circuit 1
Circuit 2
Circuit 3
Bench press
Bench press
Lunge
Leg press
Seated row
Seated row
Shoulder press
Leg press
Dumbbell curl
Lat pull-down
Shoulder press
Triceps push-down
Single-leg curl
Leg extension
Leg press
Lateral raise
Triceps push-down
Heel raise
Heel raise
Leg extension
Dumbbell curl
Heel raise
Toe pull
Dumbbell curl
Crunch
Crunch
Back extension
Back extension
Workout 2
Exercise
Number
of sets
Exercise
Number
of sets
Dumbbell squat
Leg press
Lat pull-down
Modified push-up
Lateral raise
Dumbbell curl
Cable curl
Triceps push-down
Crunch
Twisting crunch
Superman
Body-Weight Circuits
Body-weight circuits are great when you need to work out at home or just need
a change from the gym. Dont use having kids as an excuse not to work out.
If youre a parent, your children can do this workout with you. Each exercise
within the circuit can be performed for repetitions or time. Beginners should
start with approximately 12 to 15 reps per exercise or as many reps as can be
performed in 30 seconds. To increase the intensity of the workouts, perform
more reps, increase the duration of each set within the circuit, or perform
multiple circuits with little to no rest in between.
Beginner circuit
Intermediate circuit
Advanced circuit
Squat
Walking lunge
Single-leg squat
Superman
Squat
Walking lunge
Modified push-up
Modified push-up
Squat
Bench dip
Bench dip
Wide-hand push-up
Crunch
Plank
Close-hand push-up
Plank
Crunch
Superman
Crunch
Day 2
Day 3
Exercise
Sets
Exercise
Sets
Exercise
Sets
Squat
Walking lunge
Leg press
Heel raise
Bench press
Dumbbell row
Lat pull-down
Lateral raise
2
supersets
2
supersets
2
supersets
Crunch
Superman (opposite
arm and leg)
3
supersets
Crunch
Pelvic raise
3
supersets
Crunch
Superman
3
supersets
Great Pyramid
Using the pyramid technique, this workout hits all rep range, rest interval, and
weight combinations. The trick is to manage your sets, reps, and weights so
that you maximize recovery. This workout can be added to a standard wholebody training program in place of one workout per week or can be performed
for a week or so just for a change of pace. Beginner and intermediate trainees
should pyramid up (set one through set three for beginners or set one through
set four for intermediate lifters). Advanced lifters can perform one or two full
pyramids (which contain three sets up and three sets down) when going up
and down, or as many as four pyramids (three sets up or down) when going
just up or just down.
Great pyramid 1
Great pyramid 2
Exercise
Reps for
set 1
Reps for
set 2
Reps for
set 3
Reps for
set 1
Reps for
set 2
Reps for
set 3
Leg press
15-20
10-15
6-10
15-20
10-15
6-10
Squat
15-20
10-15
6-10
Lat pull-down
15-20
10-15
6-10
Bench press
15-20
10-15
6-10
Dumbbell incline
bench press
15-20
10-15
6-10
Lateral raise
15-20
10-15
6-10
15-20
10-15
6-10
15-20
10-15
6-10
Supine triceps
extension
15-20
10-15
6-10
Dumbbell triceps
extension
15-20
10-15
6-10
15-20
10-15
6-10
Rest 60
sec.
Rest 90
sec.
Rest 2
min.
Rest 60
sec.
Rest 90
sec.
Rest 2
min.
Exercise
*Experienced lifters can perform a 4th set using only the first 3 exercises in each pyramid. Complete 2
to 6 reps per exercise for this set, and take 2 min. rest.
Postexhaust
Exercise
Reps
Exercise
Reps
10-12
8-10
Bench press
Dumbbell pec fly*
10-12
8-10
Leg extension
Leg press
10-12
8-10
Leg press
Leg extension
10-12
8-10
Dumbbell pullover
Lat pull-down
10-12
8-10
Lat pull-down
Dumbbell pullover
10-12
8-10
Heel raise
Lying leg curl
10-12
8-10
10-12
8-10
10-12
8-10
Shoulder press
Lateral raise
10-12
8-10
Crunch
Back extension
10-12
8-10
Crunch
Back extension
10-12
8-10
Triple exhaust
Preexhaust
Postexhaust
Exercise
Reps
Exercise
Reps
10-12
8-10
6-8
Bench press
Dumbbell pec fly*
Incline bench press
10-12
8-10
6-8
Leg extension
Leg press
Leg extension
10-12
8-10
6-8
Leg press
Leg extension
Leg press
10-12
8-10
6-8
Dumbbell pullover
Lat pull-down
Dumbbell pullover
10-12
8-10
6-8
Lat pull-down
Dumbbell pullover
Lat pull-down
10-12
8-10
6-8
Heel raise
Lying leg curl
Seated calf heel raise
10-12
8-10
6-8
10-12
8-10
6-8
10-12
8-10
6-8
Shoulder press
Lateral raise
Shoulder press
10-12
8-10
6-8
Crunch
Back extension
10-12
8-10
Crunch
Back extension
10-12
8-10
*The machine pec fly may be done instead of the dumbbell pec fly.
Dumbbell Circuits
Dumbbell circuits are perfect to perform in a busy gym or at home if you have
a few dumbbells and a bench. For each exercise, select dumbbells you can
perform 12 to 15 reps with. Perform each exercise in the circuit with little or
no rest in between. Beginners should do one or two circuits, resting three
minutes between each; advanced lifters may take shorter rests and perform
as many as five circuits. Make sure you emphasize good technique even as
you fatigue. Circuits can be done two or three nonconsecutive days per week.
Beginner circuit
Intermediate circuit
Advanced circuit
Squat
Lunge
Lunge
Dumbbell row
Dumbbell row
Lateral raise
Dumbbell row
Hammer curl
Rest 3 min.
Rest 3 min.
Rest 3 min.
Split Routines
Splits are the most popular way to work out. They are more challenging and
help isolate specific areas. For the split to be effective, you should work out
at least two times a week. Advanced bodybuilders may work out as many as
six times a week, but to stay safe and prevent overtraining, dont plan more
than four weight training sessions a week. With split routines, you need to rest
your muscles 24 to 48 hours before you work the same group of muscles again.
Two-Day Repeat
This workout is designed for the person who likes to work out and challenge
the body to work overtime. Day 1 and day 2 are repeated again later in the
week, so you will perform each routine twice during a week. Additionally,
twice a week you will add leg work on either day 1 or day 2, but not both.
Day 1
Day 2
Push exercise
Sets
Reps
Pull exercise
Sets
Reps
Bench press
Seated row
Lat pull-down
Shoulder press
Dip
10
10
10
Preacher curl
10
10
Dumbbell curl
10
Triceps push-down
10
Crunch
12
Lateral raise
10
Sets
Reps
Leg press
8-12
Leg extension
8-12
8-12
Heel raise
8-12
Four-Day Supersplit
The following routine is a traditional bodybuilding split. If you have four days
to work out each week for at least four weeks, this routine will make you look
great. It focuses on individual body parts, getting everything covered within a
week and still giving you time to live your normal life. Even beginners can do
this one because there is adequate rest time. Advanced lifters can increase
the number of sets, while beginners can perform one or two sets of each
exercise. In between workout days, take a much-needed rest, as the goal is
to push as hard as possible on those days you are working out.
Day 1
Day 2
Day 3
Day 4
Leg press
Bench press
Single-leg press
Leg press
Lunge
Cable cross
Single-leg curl
Heel raise
Shoulder shrug
Dumbbell row
Triceps push-down
Crunch
Twisting crunch
Cable curl
Twisting crunch
Plank
Challenge Yourself
If you get bored with your usual routine, try one of the following programs to
add variety and provide a challenge. They are specific routines with a given
set of instructions. Of course, these routines can be modified to fit your needs
or your imagination.
Several of these routines are specific to target those weak areas. Although
the general rule of thumb is to start with the larger muscle groups and progress down to the smaller ones, if you have a particularly weak area or just
want to make a certain part of your body better, you have to target train.
Dont be afraidwe all want to look good, and target training is the way to
get there. Even though spot reduction of fat is impossible, you can definitely
tighten the muscles in a particular area, so even that extra fat may look a
little better.
Day 2
Exercise
Sets
Reps
Plank
Fire hydrant
Back extension
Crunch
Pelvic raise
Exercise
Sets
Reps
10
10
12
12
12
Back extension
12
15
Reverse crunch
15
10
10
Side bends
10 each side
10
Axe chops
12
Intermediate
Advanced
Exercise
Sets
Exercise
Sets
Exercise
Sets
Dumbbell curl
Triceps push-down
Cable curl
Cable curl
Hammer curl
Triceps push-down
Triceps push-down
Bench dip
3
supersets
3
supersets
Day 2
Exercise
Sets
Reps
Sets
Reps
Squat
Single-leg squat
Exercise
8 each leg
Step-up
10
Dumbbell squat
15
Lunge
10 each leg
Walking lunge
8 each leg
Straight-leg deadlift
Single-leg extension
12
12
10
Heel raise
10
12 each leg
10
12 each leg
Crunch
12-15
Twisting crunch
12-15
Back extension
12-15
Back extension
12-15
Leg-Acy
This routine will leave a lasting impression. Repeat this program at least
twice if not three times. When you finish, your legs will feel like jelly, making
it hard for you to stand. If not, repeat for another round! Continue reps until
failure, and always use perfect technique.
No.*
Supersets**
Reps
Notes
Rest after
superset
Leg extension
Seated leg curl
10
10
90 sec.
Leg extension
Seated leg curl
5
5
90 sec.
Leg extension
Seated leg curl
6
6
3 min.
12
12
12
12 each leg
2 min.
Lunge
Adductor cable lift
Side cable lift
Hip Extension***
12
12
12
12
3 min.
Heel raise
Seated calf heel raise
10
10
30-60
sec.
Heel raise
Seated calf heel raise
10
10
30-60s
*If you need the work, repeat either the 4th or 5th set. If you need more calf work, you can repeat the
6th and 7th supersets.
**Do not rest between the exercises in each superset.
***If a good hip extension machine is not available, perform a cable hip extension in its place.
Beginner workout
Intermediate workout
Advanced workout
Exercise
Sets
Reps
Exercise
Sets
Reps
Exercise
Sets
Reps
Hip extension
12-15
Hip extension
12-15
Hip extension
12-15
10-12
Single-leg curl
10-12
Straight-leg
deadlift
8-12
Leg press
8-10
Single-leg press
8-10
Step-up
8-10
Side-cable lift
12-15
Squat
Body-weight squat
2
supersets
10 reps per
exercise
10-12
Adductor
cable lift
12-15
Walking lunge
20 each
leg
Body-weight
squat
20
Tug o War
This routine is a pushpull nightmare that will leave you exhausted without the
rope burn. Designed primarily to build strength, athletes will do this for several
circuits; however, for a solid upper body burn, anyone can do this workout.
No.
Exercise
Reps
Notes
Rest
Bench press
Seated row
Shoulder press
Lat pull-down
Triceps push-down
Cable curl
6
6
6
6
6
6
3 min.
Bench press
Seated row
Shoulder press
Lat pull-down
Triceps push-down
Cable curl
6
6
6
6
6
6
2 min.
Bench press
Seated row
Shoulder press
Lat pull-down
Triceps push-down
Cable curl
6
6
6
6
6
6
Rest 3 min.
Repeat this set
Rest 5 min.
10
10
60 sec.
10
10
60 sec.
10
10
Rest 3 min.
Repeat sets 4,
5, and 6
Dumbbell Complex
Dumbbells are a great way to add variation to your routine. The movement
is the same, although you will need to watch your form and keep your body
stable. Immediately move through each exercise, taking only 30 seconds rest
before moving to the next one. As you continue through this routine, you will
probably need to increase your rest time. Dont let this one fool youit is a
truly challenging routine. This supercircuit pulls out all the stops.
First circuit
Perform 12 reps of each exercise
Second circuit
Perform 12 reps of each exercise
Dumbbell row
Dumbbell row
Dumbbell row
Dumbbell curl
Dumbbell curl
Dumbbell curl
*Perform the first set of the first movement, and then perform the first set of the second movement
before taking a rest.
David Sandler has served as science advisor forSpike TVs Jesse James Is a
Dead Man series, Fox Sports Sport Science series, and National Geographics
Fight Science,Super Strength, The Science of Steroids, and Humanly Possible
shows. He is president and cofounder of StrengthPro Inc. and a member of the
advisory boards for Muscle and Fitness Magazine, Muscle Mag International,
Reps, Maximum Fitness, and Performance Training Journal of the NSCA.
Sandler has been a strength and conditioning consultant for two decades
and presented at almost 300 lectures worldwide with organizations such as
the NSCA, ACSM, AFPA, AAHPERD, IFPA, SWIS, ECA, and SCW Fitness. He was
the recipient of the Faculty of the Year Award in 2005 for the International
Fitness Professionals Association (IFPA).
Sandler has also authored or coauthored 5 books, over 20 scientific articles,
and more than 150 articles in power and strength training magazines, including Muscle and Fitness, Mens Health, and Oxygen. As a former world-class
powerlifter, Sandler focuses his research in strength and power development.
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