Muscle & Fitness - Ultimate Training Guide by abujai

VIEWS: 169 PAGES: 19

Muscle & Fitness - Ultimate Training Guide

More Info
									TRAINING




            3 8 - P A G E          S P E C I A L


           ULTIMATE
           TRAINING
           GUIDE
           Want workouts? We got ’em.
                              of them, covering




           85
                              every bodypart
                              and providing the
                              answer to every
                              major training goal




           BY M&F STAFF | PHOTOS BY IAN LOGAN




 100                                                MUSCLE-FITNESS.COM   101
WORKOUT CENTRAL




»We’ve all
 been there.
 In general your workouts have never
 been better, but those pesky lower lats
 are about as responsive as Lindsay
 Lohan is to rehab. Or maybe your
 outer quads or front delts are more
 Gary Coleman than Ronnie Coleman
 and just refuse to grow. Then again,
 perhaps the problem is your entire pec
                                            ROUTINE KEY
                                            THROUGHOUT THE FOLLOWING PAGES, YOU’LL FIND
                                            NUMEROUS ROUTINES THAT ADDRESS DIFFERENT
                                            TRAINING GOALS AND TROUBLE SPOTS. HERE’S A QUICK
                                            GUIDE TO THOSE CATEGORIES AND WHAT THEY ENTAIL


                                            >> MASS-BUILDING ROUTINE
                                               Compound movements, high volume and moderate

 area, or you sport hams that are more         rep ranges for maximizing muscle growth.


 like Spam — mushy and far from the         >> BEGINNER’S ROUTINE
                                               Mostly machine-based exercises for those still
 real thing. Or it could be you’re just        getting their feet wet before progressing to more

 pressed for time and want to know             advanced moves.

 how to perform a decent back workout       >> AT-HOME ROUTINE
 in just 15 minutes.                           Requires nothing more than dumbbells and an
                                               adjustable bench, a common home-gym setup.
     Cue “Workout Central,” your one-
                                            >> 15-MINUTE WORKOUT ROUTINE
 stop shop for muscle size, strength           Short rest periods and multiple exercises using

 and definition. In this 38-page feature       minimal equipment for a faster pace. (For abs, we
                                               offer a 10-minute routine instead of 15.)
 we offer 85 workouts, one or more of
                                            >> “PRIORITY” WORKOUT ROUTINE
 which we can virtually guarantee will         For targeting a specific area of a muscle that needs
 solve your individual training prob-          to be brought up. A priority workout will train other
                                               areas of the muscle as well (for example, the short
 lems. You’d be hard-pressed to find           head of the biceps will also be worked in the long

 this many individual routines so easy         head priority workout), just not to the extent of the
                                               intended location.
 to navigate in one place.
                                            >> GIANT-SET ROUTINE
     In addition, we provide an efficient      All exercises are done consecutively without resting
 40-minute, total-body workout plan            between sets to achieve ultra-high intensity.

 designed especially for those balancing
                                                                                                       GYM: EVOLUTION FITNES S, (626) 793-5353;




                                            >> STRENGTH ROUTINE
                                                                                                       A L L B O D Y PA R T P H O T O S BY R O B E R T R E I F F




 a great physique with a hectic schedule       Lower reps, heavier weight and longer rest periods
                                               for when pure strength and power are priorities.
 plus targeted advice for gaining overall
                                            >> GET RIPPED ROUTINE
 muscle mass or getting superlean. So          High volume, high reps and short rest periods
 what are you waiting for? Identify            to increase intensity and boost metabolism for
                                                                                                                                                                    The following 20
                                               greater fat-burning potential.
 your problem, look up the solution                                                                                                                                 pages are chock-
                                                                                                                                                                   full of routines, so
 and start turning a weakness into a        >> GET SUPERPUMPED ROUTINE                                                                                             unrack the weight
                                               High reps and short rest periods for increased                                                                       and start lifting
 strength.                                     blood flow to muscles.


 102   MUSCLE & FITNESS   November 2007                                                                                                                                            103
WORKOUT CENTRAL



»WHEN TARGETING A SPECIFIC AREA of a muscle,              CLOSE-GRIP
                                                                                                                         LOWER LATS PRIORITY
                                                                                                                         EXERCISE                          SETS             REPS
 exercise selection is key. In the lower lats priority    LAT PULLDOWN                                                   Reverse-Grip Bent-Over                 4       10, 10, 12, 12
 workout, the movements (most notably back exer-                                                                          Barbell Row
                                                          >> Pulling your elbows
 cises performed using a narrow reverse grip,                                                                            Close-Grip Lat Pulldown                4        8, 8, 10, 10
                                                          down close to your body
 including the chin) are all effective at zeroing in on   targets the lower lat fibers                                   Straight-Arm Pulldown                  3        10, 12, 15
 the lower portion of the lats, which, when fully                                                                        Chin                                   3        to failure
 developed, create a more dramatic V-taper. In the
 upper lats priority workout, all exercises are done                                                                     UPPER LATS PRIORITY
 with a wide overhand grip, which helps develop                                                                          EXERCISE                          SETS             REPS
 back width just below the armpits. Ideally you’d                                                                        Wide-Grip Lat Pulldown                 4       6, 10, 12, 15
 utilize both underhand and overhand grips in a                                                                          Wide-Grip Bent-Over                    3        10, 10, 10
 given back workout, but each of the aforemen-                                                                           Barbell Row
 tioned routines are great for bringing up their                                                                         Wide-Grip Seated                       3         8, 10, 12
 respective areas when a weakness is present.                                                                            Cable Row
                                                                                                                         Wide-Grip Pull-Up                      3        to failure


                                                                                                                         GIANT-SET WORKOUT *
                                                                                                                         EXERCISE                          SETS             REPS
                                                                                                                         Deadlift                               4      10, 10, 10, 10
                                                                                                                         Bent-Over Barbell Row                  4      10, 10, 10, 10
                                                                                                                         Rack Pull                              4      10, 10, 10, 10
                                                                                                                         Pull-Up                                4        to failure
                                                                                                                         * A giant set consists of four or more exercises performed
                                                                                                                         consecutively without rest as a means to increase intensity
                                                                                                                         and promote muscle growth. Do one set of each exercise back-
                                                                                                                         to-back — that’s one giant set. Rest three minutes between each
                                                          MASS-BUILDING                                                  giant set.
                                                          EXERCISE                         SETS              REPS
                                                          Deadlift                           5        6, 6, 8, 10, 12    STRENGTH
                                                          Bent-Over Barbell Row              5        8, 8, 10, 10, 12   EXERCISE                          SETS*            REPS
                                                          Seated Cable Row                   4          8, 8, 10, 12     One-Arm Dumbbell Row                   4         4, 4, 6, 8
                                                          Lat Pulldown                       3           8, 10, 12       Machine Low Row                        4         4, 4, 6, 8
                                                                                                                         T-Bar Row                              3           4, 6, 6
                                                          BEGINNER’S                                                     Seated Cable Row                       3           4, 6, 6
                                                          EXERCISE                         SETS              REPS         (wide grip)
                                                          Lat Pulldown                       4         10, 10, 12, 12    * Rest 2–3 minutes between each set.

                                                          Machine Row                        3          10, 10, 10
                                                          One-Arm Dumbbell Row               3          10, 10, 10       GET RIPPED
                                                          Standing Low-Cable Row             3           12, 12, 12      EXERCISE                          SETS*            REPS
                                                                                                                         Dumbbell Deadlift                      5     10, 12, 12, 15, 20
                                                          AT-HOME                                                        Straight-Arm Lat Pulldown              4       12, 12, 15, 15
                                                          EXERCISE                         SETS              REPS        Dumbbell Pullover                      4      15, 15, 20, 20
                                                          One-Arm Dumbbell Row               4         8, 10, 12, 20     Lat Pulldown                           4      10, 12, 15, 20
                                                          Straight-Arm Kickback              4        10, 12, 12, 20     * Rest no more than 30 seconds between each set.

                                                          Dumbbell Pullover                  4         8, 8, 12, 20
                                                                                                                         GET SUPERPUMPED
                                                                                                                                                                                                     ONE-ARM
                                                          15-MINUTE WORKOUT                                              EXERCISE                          SETS*            REPS
                                                                                                                                                                                                    DUMBBELL
                                                          EXERCISE                        SETS*              REPS        Bent-Over Barbell Row                  4      10, 10, 30, 30
                                                                                                                                                                                                         ROW
                                                          Wide-Grip Lat Pulldown             3           6, 10, 15       Seated Cable Row                       4      10, 10, 30, 30
                                                                                                                                                                                                      >> Concentrate
                                                          Reverse-Grip Lat Pulldown          3           6, 10, 15       Lat Pulldown                           4      10, 10, 30, 30                  on pulling with
                                                          Seated Cable Row                   3           6, 10, 15       * Rest no more than 30 seconds between each set.                              your back and
                                                                                                                         Note: The above workouts don’t include warm-up sets.                         not your biceps
                                                          * Rest no more than 30 seconds between each set.
                                                                                                                         Unless otherwise noted, rest 60–90 seconds between all sets.




 104    MUSCLE & FITNESS   November 2007                                                                                                                                                   MUSCLE-FITNESS.COM   105
WORKOUT CENTRAL



»THE MASS-BUILDING WORKOUT at right incor-               MASS-BUILDING
                                                                                                                                                                                  WEIGHTED
                                                                                                                                                                                  DIP
 porates three variables that are crucial to adding      EXERCISE                           SETS              REPS
                                                                                                                                                                              A
                                                                                                                                                                                  >> Allow yourself
 size: 1) compound exercises in the form of barbell      Incline Bench Press                  5        6, 6, 8, 10, 12                                                            to lean forward
 and dumbbell presses and dips; 2) high volume, as       Dumbbell Bench Press                 5       8, 8, 10, 10, 12                                                            to better target
 the workout consists of 17 total sets, including five   Dumbbell Decline Flye                4         8, 8, 10, 12                                                              the pecs
 each for the first two exercises; 3) rep ranges of
                                                         Weighted Dip                         3             8, 10, 12
 8–12 (the exception being two sets of six on the
 incline bench press), which is the optimal rep
                                                         BEGINNER’S
 scheme for promoting hypertrophy. Weighted, not
                                                         EXERCISE                           SETS              REPS
 bodyweight, dips are included to maintain this rep
                                                         Machine Chest Press                  4        10, 10, 12, 12
 range, since many individuals are able to exceed
                                                         Machine Incline Press                3             10, 10, 10
 12 reps without added resistance. The routine
                                                         Flat-Bench Dumbbell Flye             3             10, 10, 10
 attacks all areas of the chest — upper, middle and
 lower pecs with incline presses, flat-bench dumb-
                                                         AT-HOME
 bell presses and decline flyes, respectively — to                                                                                                                                B
 achieve overall development.                            EXERCISE                           SETS              REPS
                                                         Dumbbell Bench Press                 4        8, 10, 12, 20
                                                                                                                                                                                  GIANT-SET WORKOUT *
                                                         Incline Dumbbell Flye                4        10, 12, 12, 20
                                                                                                                                                                                  EXERCISE                          SETS             REPS
                                                         Decline Push-Up                      4             to failure
                                                                                                                                                                                  Incline Dumbbell Flye                  4      10, 10, 10, 10
                                                                                                                                                                                  Bench Press                            4      10, 10, 10, 10
                                                         15-MINUTE WORKOUT
                                                                                                                                                                                  Decline Dumbbell Press                 4      10, 10, 10, 10
                                                         EXERCISE                          SETS*              REPS
                                                                                                                                                                                  Pec-Deck Flye                          4      10, 10, 10, 10
                                                         Smith Machine Incline Press          3             6, 10, 15
                                                                                                                                                                                  * A giant set consists of four or more exercises performed
                                                         Smith Machine Bench Press            3             6, 10, 15                                                             consecutively without rest as a means to increase intensity and
                                                         Smith Machine Decline Press          3             6, 10, 15                                                             promote muscle growth. Do one set of each exercise back-to-
                                                         Pec-Deck Flye                        1                50                                                                 back — that’s one giant set. Rest three minutes between each
                                                                                                                                                                                  giant set.
                                                         * Rest no more than 30 seconds between each set.


                                                                                                  DECLINE                                                                         STRENGTH
                                                                                                                                                                                  EXERCISE                          SETS*            REPS
                                                                                                  BENCH PRESS
                                                                                                                                                                                  Bench Press                            4        4, 4, 6, 8
                                                                                                  >> Bring the bar to your
                                                                                                  lower chest/upper abs                                                           Incline Dumbbell Press                 4        4, 4, 6, 8
                                                                                                  on each rep                                                                     Decline Bench Press                    3           4, 6, 6
                                                                                                                                                                                  Flat-Bench Dumbbell Flye               3           4, 6, 6
                                                                                                                                                                                  * Rest 2–3 minutes between each set.



                                                                                                                                                                                  GET RIPPED
                                                                                                                                                                                  EXERCISE                          SETS*            REPS
                                                                                                                             LOWER CHEST PRIORITY                                 Incline Dumbbell Press                 5    10, 12, 12, 15, 20
                                                                                                                             EXERCISE                 SETS      REPS              Flat-Bench Dumbbell Flye               4       12, 12, 15, 15
                                                                                                                             Decline Bench Press       4     10, 10, 12, 12       Dumbbell Pullover                      4      15, 15, 20, 20
                                                                                                                             Upright Cable             4     8, 8, 10, 10         Weighted Dip                           4      10, 12, 15, 20
                                                                                                                              Crossover
                                                                                                                                                                                  * Rest no more than 30 seconds between each set.
                                                                                                                             Dumbbell Bench Press      3      10, 12, 15
                                                                                                                             Weighted Dip              3      to failure
                                                                                                                                                                                  GET SUPERPUMPED
                                                                                                                                                                                  EXERCISE                          SETS*            REPS
                                                                                                                             UPPER CHEST PRIORITY                                 Smith Machine                          4      10, 10, 30, 30
                                                                                                                             EXERCISE                 SETS      REPS               Bench Press
                                                                                                                             Incline Smith             4     6, 10, 12, 15        Flat-Bench Cable Flye                  4      10, 10, 30, 30
                                                                                                                              Machine Press
                                                                                                                                                                                  Incline Cable Flye                     4      10, 10, 30, 30
                                                                                                                             Incline Dumbbell Press    3      10, 10, 10
                                                                                                                                                                                  * Rest no more than 30 seconds between each set.
                                                                                                                             Incline Dumbbell Flye     3       8, 10, 12          Note: The above workouts don’t include warm-up sets.
                                                                                                                             Decline Push-Up           3      to failure          Unless otherwise noted, rest 60–90 seconds between all sets.



 106   MUSCLE & FITNESS   November 2007                                                                                                                                                                         MUSCLE-FITNESS.COM             107
WORKOUT CENTRAL



»STRONG LEGS ARE OFTEN what make a decent                SMITH                                                              INNER QUAD PRIORITY                                                    STRENGTH
 body a complete one, and our quad strength work-        MACHINE                                                            EXERCISE                             SETS             REPS             EXERCISE                         SETS*             REPS
 out will help you add size and power. It includes all   FRONT SQUAT                                                        Wide-Stance Smith                       4         10, 10, 12, 12       Squat                                  4        4, 4, 6, 8
 the aspects any good strength routine needs:            >> Don’t stop at parallel;                                         Machine Squat                                                          Single-Leg Leg Press                   4        4, 4, 6, 8
 compound exercises that allow you to move a lot         bury the front squat                                               High and Wide Leg Press                 4          8, 8, 10, 10        Hack Squat                             3           4, 6, 6
 of weight; slightly lower volume (fewer total sets)     deep in the hole                                                   Leg Extension (toes out)                4         10, 12, 15, 15       * Rest 2–3 minutes between each set.
 than a typical mass-gaining workout so as not to
 exhaust your muscles too much; heavy weight with                                                                           OUTER QUAD PRIORITY                                                    GET RIPPED
 low reps (mostly 4–6); and, of course, longer rest                                                                         EXERCISE                             SETS             REPS             EXERCISE                         SETS*             REPS
 periods to ensure adequate recovery between                                                                                Narrow-Stance Hack Squat                4          6, 10, 12, 15       Leg Extension                          5    10, 12, 12, 15, 20
 sets. The single-leg leg press is one exercise you                                                                         Smith Machine Front Squat               3           10, 10, 10         Leg Press                              4      12, 12, 15, 15
 don’t often see in a hardcore strength routine, but
                                                                                                                            Sissy Squat                             3            8, 10, 12         Smith Machine Front Squat              4      15, 15, 20, 20
 it’s great for determining whether one leg is weaker
                                                                                                                            Leg Extension (toes in)                 3            8, 10, 12         Sissy Squat                            4      10, 12, 15, 20
 than the other and for promoting balanced
                                                                                                                                                                                                   * Rest no more than 30 seconds between each set.
 strength in the lower body.
                                                                                                                            GIANT-SET WORKOUT *
                                                                                                                            EXERCISE                             SETS             REPS             GET SUPERPUMPED
                                                                                                                            Leg Extension                          4          10, 10, 10, 10       EXERCISE                         SETS*             REPS
                                                                                                                            Hack Squat                             4          10, 10, 10, 10       Squat                                  4     10, 10, 30, 30
                                                                                                                            Leg Press                              4          10, 10, 10, 10       Leg Press                              4     10, 10, 30, 30
                                                                                                                            Smith Machine Front Squat               4         10, 10, 10, 10       Leg Extension                          4     10, 10, 30, 30
                                                                                                                            * A giant set consists of four or more exercises performed             * Rest no more than 30 seconds between each set.
                                                                                                                            consecutively without rest as a means to increase intensity and        Note: The above workouts don’t include warm-up sets.
                                                                                                                            promote muscle growth. Do one set of each exercise back-to-back        Unless otherwise noted, rest 60–90 seconds between all sets.
                                                                                                                            — that’s one giant set. Rest three minutes between each giant set.




                                                         MASS-BUILDING
                                                         EXERCISE                         SETS              REPS
                                                         Squat                              5        6, 6, 8, 10, 12
                                                         Leg Press                          5        8, 8, 10, 10, 12
                                                         Hack Squat                         4          8, 8, 10, 12
                                                         Leg Extension                      3           8, 10, 12


                                                         BEGINNER’S
                                                         EXERCISE                         SETS              REPS
                                                         Smith Machine Squat                4         10, 10, 12, 12
                                                         Horizontal Leg Press               3          10, 10, 10
                                                         Lunge                              3          10, 10, 10
                                                         Leg Extension                      3          10, 10, 10


                                                         AT-HOME
                                                         EXERCISE                         SETS              REPS
                                                         Dumbbell Squat                     4         8, 10, 12, 20
                                                         Sissy Squat                        4        10, 12, 12, 20
                                                         Dumbbell Step-Up                   4        12, 12, 15, 20


                                                         15-MINUTE WORKOUT                                              HACK SQUAT
                                                         EXERCISE                        SETS*              REPS        >> Don’t let your heels
                                                                                                                        come up off the platform
                                                         Leg Extension                      3           6, 10, 15
                                                                                                                        as you descend; keep
                                                         Machine Leg Press                  3           6, 10, 15       your feet flat throughout
                                                         Bodyweight Jump Squat              3          to failure
                                                         * Rest no more than 30 seconds between each set.                                                                                        A B

 108   MUSCLE & FITNESS   November 2007                                                                                                                                                                                         MUSCLE-FITNESS.COM           109
WORKOUT CENTRAL



»THE HAMSTRINGS ARE ONE of the toughest                MASS-BUILDING                                                     INNER HAMSTRING PRIORITY
 muscle groups to train at home, since most of us      EXERCISE                         SETS              REPS           EXERCISE                          SETS             REPS
 rely on leg curl machines at the gym to train the     Squat                              5        6, 6, 8, 10, 12       Sumo Squat                            4       10, 10, 12, 12
 backs of our thighs. That said, our at-home hammie    Romanian Deadlift                  5        8, 8, 10, 10, 12      Seated Leg Curl (toes in)             4        8, 8, 10, 10
 routine provides an intense training session to       Good Morning                       4          8, 8, 10, 12        Lateral Lunge                         4       10, 12, 15, 15
 help you build bigger legs. An important caveat
                                                       Leg Curl                           3           8, 10, 12
 concerns exercises such as squats, leg presses
                                                                                                                         OUTER HAMSTRING PRIORITY
 and lunges, which mainly work the quads but will
                                                       BEGINNER’S                                                        EXERCISE                          SETS             REPS
 also stress the hams and glutes if performed
                                                       EXERCISE                         SETS              REPS           Squat                                 4        6, 10, 12, 15
 through a full range of motion. There’s a lot of
                                                       Leg Press                          4         10, 10, 12, 12       Stiff-Legged Deadlift                 3         10, 10, 10
 crossover in the routines featured at right; com-
                                                       Leg Curl                           3          10, 10, 10          Lying Leg Curl (toes out)             3          8, 10, 12
 plete isolation of just the hamstrings often isn’t
                                                       Dumbbell Lunge                     3          10, 10, 10          Barbell Step-Up                       3          8, 10, 12
 possible or even necessary. Your hammies will still
 get a great workout, even if your quads and glutes
 come into play a bit.                                 AT-HOME                                                           GIANT-SET WORKOUT *
                                                       EXERCISE                         SETS              REPS           EXERCISE                          SETS             REPS
                                                       Reverse Hamstring Curl             4      30-second hold          Smith Machine Squat                   4       10, 10, 10, 10
                                                       Exercise-Ball Roll-In              4        10, 12, 12, 20        Lying Leg Curl                        4       10, 10, 10, 10
                                                       Dumbbell Romanian                  4        12, 12, 15, 20        Weighted Glute-Ham                    4       10, 10, 10, 10
                                                        Deadlift                                                         Raise
                                                                                                                         Dumbbell Romanian                     4       10, 10, 10, 10
                                                       15-MINUTE WORKOUT                                                  Deadlift

                                                       EXERCISE                         SETS              REPS           * A giant set consists of four or more exercises performed
                                                                                                                         consecutively without rest as a means to increase intensity and
                                                       Smith Machine                      3           6, 10, 15
                                                                                                                         promote muscle growth. Do one set of each exercise back-to-
                                                        Romanian Deadlift
                                                                                                                         back — that’s one giant set. Rest three minutes between each
                                                       Reverse Hamstring                  3           6, 10, 15          giant set.
                                                        Extension
                                                       Weighted Glute-Ham Raise           3           6, 10, 15
                                                                                                                         STRENGTH
                                                       * Rest no more than 30 seconds between each set.
                                                                                                                         EXERCISE                          SETS*            REPS           GOOD
                                                       A                                                                 Barbell Hack Squat                    4         4, 4, 6, 8        MORNING
                                                                                                                         Romanian Deadlift                     4         4, 4, 6, 8        >> Always think
                                                                                                                         Good Morning                          4         4, 4, 6, 8        “chest up, back
                                                                                                                                                                                           flat” on the descent
                                                                                                                         *Rest 2–3 minutes between each set.


                                                                                                                         GET RIPPED                                                        A
                                                                                                                         EXERCISE                          SETS*            REPS
                                                                                                                                                                                           B
                                                                                                                         Leg Press                             5     10, 12, 12, 15, 20
                                                                                                                         Dumbbell Stiff-Legged                 4        12, 12, 15, 15
                                                                                                                          Deadlift
                                                                                                                         Leg Curl                              4       15, 15, 20, 20
                                                                                                                         Split Jump Squat                      4         to failure
                                                                                                                         *Rest no more than 30 seconds between each set.
                                                           B
                                                                                                                         GET SUPERPUMPED
                                                                                                                         EXERCISE                          SETS*            REPS
                                                                                                REVERSE                  Squat                                 4       10, 10, 30, 30
                                                                                                HAMSTRING                Romanian Deadlift                     4       10, 10, 30, 30
                                                                                                EXTENSION                Weighted Glute-Ham Raise              4       10, 10, 30, 30
                                                                                                >> A tough move with-    * Rest no more than 30 seconds between each set.
                                                                                                out resistance; add a    Note: The above workouts don’t include warm-up sets.
                                                                                                light dumbbell to make   Unless otherwise noted, rest 60–90 seconds between all sets.
                                                                                                it even tougher




 110   MUSCLE & FITNESS   November 2007
WORKOUT CENTRAL



»TRAINING A RELATIVELY SMALL BODYPART                    MASS-BUILDING
                                                                                                                                                                                        A B

 (abs, calves, forearms) in 15 minutes is no big deal,   EXERCISE                         SETS              REPS
 but getting a sufficient shoulder workout in such       Overhead Barbell Press             5        6, 6, 8, 10, 12
 a short time is a much bigger challenge. The 15-        Upright Row                        5        8, 8, 10, 10, 12
 minute workout at right, however, makes it possi-       Dumbbell Lateral Raise             4          8, 8, 10, 12
 ble with only nine total sets and 30-second rest
                                                         Bent-Over Lateral Raise            3           8, 10, 12
 periods in between. Most important, all three
 exercises use the same equipment (dumbbells and
                                                         BEGINNER’S
 a low-back seat), so no relocation is necessary.
                                                         EXERCISE                         SETS              REPS
 And just because you’re short on time doesn’t
                                                         Machine Overhead Press             4         10, 10, 12, 12
 mean you have to shortchange your shoulder
                                                         Cable Lateral Raise                3          10, 10, 10
 development. All three heads get attention — front
                                                         Barbell Front Raise                3          10, 10, 10
 and middle delts with overhead presses, middle
                                                         Reverse Pec-Deck Flye              3          10, 10, 10
 delts with lateral raises and rear delts with bent-
 over laterals.
                                                         AT-HOME
                                                         EXERCISE                         SETS              REPS
                                                         Arnold Press                       4         8, 10, 12, 20
                                                         Seated Dumbbell                    4        10, 12, 12, 20
                                                          Lateral Raise
                                                         Dumbbell Upright Row               4        12, 12, 15, 20
                                                         Seated Bent-Over                   3          12, 15, 15                                                                         OVERHEAD
                                                          Lateral Raise                                                                                                                   DUMBBELL
                                                                                                                        FRONT DEL PRIORITY
                                                                                                                                 T                                                        PRESS
                                                         15-MINUTE WORKOUT                                              EXERCISE                           SETS            REPS           >> Hits all three delt
                                                         EXERCISE                        SETS*              REPS                                                                          heads, with empha-
                                                                                                                        Neutral-Grip Dumbbell                4         10, 10, 12, 12
                                                                                                                                                                                          sis on the front and
                                                         Seated Overhead                    3           6, 10, 15        Press
                                                                                                                                                                                          middle delts
                                                          Dumbbell Press                                                Arnold Press                         4          8, 8, 10, 10
                                                         Seated Dumbbell                    3           6, 10, 15       Barbell Front Raise                  3           10, 12, 15
                                                          Lateral Raise                                                                                                                   STRENGTH
                                                                                                                        Reverse Pec-Deck Flye                3           10, 12, 15
                                                         Seated Bent-Over                   3           6, 10, 15                                                                         EXERCISE                         SETS*             REPS
                                                          Lateral Raise                                                                                                                   Overhead Barbell Press                 4        4, 4, 6, 8
                                                                                                                                  T
                                                                                                                        MIDDLE DEL PRIORITY & TRAPS
                                                         * Rest no more than 30 seconds between each set.                                                                                 Upright Row                            4        4, 4, 6, 8
                                                                                                                        EXERCISE                           SETS            REPS
                                                                                                                                                                                          Cable Lateral Raise                    3           4, 6, 6
                                                                                                                        Smith Machine                        4         6, 10, 12, 15
                                                                                                                         Behind-the-Neck Press                                            Reverse Pec-Deck Flye                  3           4, 6, 6
                                                                                                                                                                                          * Rest 2–3 minutes between each set.
                                                                                                                        Dumbbell Lateral Raise               3           10, 10, 10
                                                                                                                        Smith Machine Wide-Grip              3           8, 10, 12
                                                                                                                         Upright Row                                                      GET RIPPED
                                                                                                                        Bent-Over Cable                      3           8, 10, 12        EXERCISE                         SETS*             REPS
                                                                                                                         Lateral Raise                                                    Smith Machine Upright Row              5    10, 12, 12, 15, 20
                                                                                                                        Barbell Shrug                        3           8, 10, 12        Cable Front Raise                      4      12, 12, 15, 15
                                                                                                                                                                                          Cable Lateral Raise                    4     15, 15, 20, 20
                                                                                                                        GIANT-SET WORKOUT *                                               Dumbbell Shrug                         4      10, 12, 15, 20
                                                                                                                        EXERCISE                           SETS            REPS           * Rest no more than 30 seconds between each set.
                                                                                                                        Overhead Dumbbell Press              4         10, 10, 10, 10
                                                                                                                        Seated Dumbbell                      4         10, 10, 10, 10     GET SUPERPUMPED
                                                                                                                         Lateral Raise
                                                                                                                                                                                          EXERCISE                         SETS*             REPS
                                                                                                                        Dumbbell Front Raise                 4         10, 10, 10, 10
                                                                                                                                                                                          Machine Overhead Press                 4     10, 10, 30, 30
                                                                                                                        Bent-Over Lateral Raise              4         10, 10, 10, 10
                                                                                                                                                                                          Dumbbell Upright Row                   4     10, 10, 30, 30
                                                                                                                        * A giant set consists of four or more exercises performed
                                                         UPRIGHT ROW                                                    consecutively without rest as a means to increase intensity
                                                                                                                                                                                          Reverse Pec-Deck Flye                  4     10, 10, 30, 30
                                                         >> Keep the bar very                                           and promote muscle growth. Do one set of each exercise            * Rest no more than 30 seconds between each set.
                                                         close to your body on                                          back-to-back — that’s one giant set. Rest three minutes           Note: The above workouts don’t include warm-up sets.
                                                         each rep, elbows high                                          between each giant set.                                           Unless otherwise noted, rest 60–90 seconds between all sets.




 112   MUSCLE & FITNESS   November 2007                                                                                                                                                                                 MUSCLE-FITNESS.COM             113
WORKOUT CENTRAL



»THE BICEPS MUSCLES provide arguably the
                                                                                                                                                       A
                                                                                                                                                           GET RIPPED
 most satisfying pump, making the sleeves of your                                                                                                          EXERCISE                           SETS*            REPS
 T-shirt feel as if they’re two sizes too small at the                                                                                                     Alternating Dumbbell Curl             5       10, 12, 12, 15, 20
 end of an intense workout. The “Get Super-                                                                                                                Barbell Preacher Curl                 4         12, 12, 15, 15
 pumped” workout at right was designed to stretch                                                                                                          Dumbbell Curl (21s^)                  4               21
 your sleeves just a bit more to help spark long-
                                                                                                                                                           * Rest no more than 30 seconds between each set.
 term muscle growth and assist you in breaking                                                                                                             ^ For each set, do seven reps using just the bottom half of the
 through even the most stubborn plateau. Exercise                                                                                                          range of motion, followed by seven reps using just the top half
 selection is fairly basic, with the only possible                                                                                                         of the range of motion, followed by seven reps using a full range
                                                                                                                                                           of motion.
 exception being the high-cable curl for the con-
 stant tension cables provide. The hallmark of the
 routine is the high-rep sets (30 reps), which                                                                                                             GET SUPERPUMPED
 increase blood flow to the working muscles, pre-                                                                                                          EXERCISE                           SETS*            REPS

 ceded by sets of 10 reps to promote hypertrophy.                                                                                                          Barbell Curl                          4         10, 10, 30, 30
                                                                                                                                                           High-Cable Curl                       4         10, 10, 30, 30
                                                                                                                                                           Hammer Curl                           4         10, 10, 30, 30
 MASS-BUILDING
                                                                                                                                                           *Rest no more than 30 seconds between each set.
 EXERCISE                            SETS            REPS
                                                                                                                                                           Note: The above workouts don’t include warm-up sets.
 Barbell Curl                          4          6, 8, 10, 12                                                                                             Unless otherwise noted, rest 60–90 seconds between all sets.
 Preacher Curl                         4          6, 8, 10, 12
 Incline Dumbbell Curl                 4          8, 8, 10, 12
 High-Cable Curl                       3            8, 10, 12


 BEGINNER’S
 EXERCISE                            SETS            REPS
 EZ-Bar Curl                           4         10, 10, 12, 12
 Machine Preacher Curl                 3           10, 10, 10
                                                                                                                                                       B
 Cable Concentration Curl              3           10, 10, 10

                                                                   BICEPS SHORT HEAD PRIORITY
 AT-HOME                                                           EXERCISE                          SETS            REPS
 EXERCISE                            SETS            REPS          Dumbbell Preacher Curl                 4       6, 10, 12, 15
 Standing Dumbbell Curl                4         10, 12, 12, 20    Scott Curl                             3        10, 10, 10
 Dumbbell Curl (21s*)                  4               21          Standing Dumbbell Curl                 3         8, 10, 12
 Concentration Curl                    4         12, 12, 15, 20    Wide-Grip Barbell Curl                 3         8, 10, 12
 * For each set, do seven reps using just the bottom half of the
 range of motion, followed by seven reps using just the top half
 of the range of motion, followed by seven reps using a full
                                                                   GIANT-SET WORKOUT *
 range of motion.                                                  EXERCISE                          SETS            REPS
                                                                   Preacher Curl                          4      10, 10, 10, 10

 15-MINUTE WORKOUT                                                 Scott Curl                             4      10, 10, 10, 10

 EXERCISE                           SETS*            REPS          Incline Dumbbell Curl                  4      10, 10, 10, 10

 Cable Curl                            3            6, 10, 15      Standing Dumbbell Curl                 4      10, 10, 10, 10

 High-Cable Curl                       3            6, 10, 15      * A giant set consists of four or more exercises performed
                                                                   consecutively without rest as a means to increase intensity and
 Cable Concentration Curl              3            6, 10, 15
                                                                   promote muscle growth. Do one set of each exercise back-to-
 * Rest no more than 30 seconds between each set.                  back — that’s one giant set. Rest three minutes between each
                                                                   giant set.

 BICEPS OUTER HEAD                                                                                                                   CLOSE-GRIP                                                  DUMBBELL
 (“PEAK”) PRIORITY                                                 STRENGTH                                                                                                                      PREACHER
                                                                                                                                     BARBELL
 EXERCISE                            SETS            REPS          EXERCISE                          SETS*           REPS
                                                                                                                                     CURL                                                        CURL
 Close-Grip Barbell Curl               4         10, 10, 12, 12    Barbell Curl                           4        4, 4, 6, 8                                                                    >> By using dumbbells
                                                                                                                                     >> Want the “peak”?
 Incline Dumbbell Curl                 4          8, 8, 10, 10     Smith Machine Drag Curl                4        4, 4, 6, 8                                                                    simultaneously, you
                                                                                                                                     Narrow your grip
                                                                                                                                                                                                 can better detect
 Hammer Curl                           4         10, 12, 15, 15    Hammer Curl                            4        4, 4, 6, 8        on the bar
                                                                                                                                                                                                 muscular imbalances
 Cable Curl                            3           10, 10, 12      * Rest 2–3 minutes between each set.



 114    MUSCLE & FITNESS       November 2007                                                                                                                                               MUSCLE-FITNESS.COM          115
WORKOUT CENTRAL



»THE BEAUTY OF THE GIANT-SET workout for                    MASS-BUILDING
                                                                                                                                                                                           A B

 triceps lies not just in its intensity but in its diver-   EXERCISE                         SETS              REPS
 sity. The lying triceps dumbbell extension that            Lying Triceps Barbell              4          6, 8, 10, 12
 starts off the routine is a good overall triceps            Extension
 developer that works well for adding mass. The             Weighted Bench Dip                 4          6, 8, 10, 12
 seated overhead dumbbell extension places more             Close-Grip Bench Press             4          6, 8, 10, 12
 emphasis on the long head, followed by the two-            Straight-Bar Pressdown             3           8, 10, 12
 arm kickback, which is more of a shaping exercise
 that requires the use of lighter weights. The close-       BEGINNER’S
 grip push-up hits the triceps’ lateral heads espe-         EXERCISE                         SETS              REPS
 cially well while utilizing higher reps (since you use
                                                            V-Bar Pressdown                    4         10, 10, 12, 12
 only your bodyweight) for three high-intensity
                                                            Dumbbell Kickback                  3          10, 10, 10
 burnout sets. When doing giant sets, choose a first
                                                            Seated Overhead Cable              3          10, 10, 10
 exercise that allows you to go heavy, then progress         Extension
 to lighter and lighter moves.
                                                            AT-HOME
                                                            EXERCISE                         SETS              REPS
                                                            Close-Grip Push-Up                 4         8, 10, 12, 20
                                                            Lying Triceps                      4        10, 12, 12, 20
                                                             Dumbbell Extension
                                                            Dumbbell Kickback                  4        12, 12, 15, 20
                                                                                                                                                                                                                              WEIGHTED
                                                            15-MINUTE WORKOUT                                                                                                                                                 BENCH DIP
                                                            EXERCISE                        SETS*              REPS                                                                                                           >> A rare compound
                                                            Standing Overhead                  3           6, 10, 15      TRICEPS LONG HEAD PRIORITY                                                                          move for tri’s that’s sure
                                                             Cable Extension                                                                                                                                                  to add strength and size
                                                                                                                          EXERCISE                          SETS            REPS
                                                            Reverse-Grip Pressdown             3           6, 10, 15
                                                                                                                          45-Degree Lying Triceps              4        10, 10, 12, 12
                                                            EZ-Bar Pressdown                   3           6, 10, 15       EZ-Bar Extension
                                                                                                                                                                                             STRENGTH
                                                            * Rest no more than 30 seconds between each set.                                                                                 EXERCISE                         SETS*             REPS
                                                                                                                          Seated Overhead                      4         8, 8, 10, 10
                                                                                                                           Dumbbell Extension                                                Close-Grip Smith Machine               4        4, 4, 6, 8
                                                                                                                                                                                              Bench Press
                                                                                                                          Weighted Bench Dip                   4        10, 12, 15, 15
                                                                                                                                                                                             Seated Overhead Cable                  4        4, 4, 6, 8
                                                                                                                          Straight-Bar Pressdown               3          10, 10, 12
                                                                                                                                                                                              Extension
                                                                                                                                                                                             Straight-Bar Pressdown                 4        4, 4, 6, 8
                                                                                                                          TRICEPS LATERAL HEAD PRIORITY
                                                                                                                                                                                             * Rest 2–3 minutes between each set.
                                                                                                                          EXERCISE                          SETS            REPS
                                                                                                                          Close-Grip Bench Press               5        6, 8, 10, 10, 12
                                                                                                                                                                                             GET RIPPED
                                                                                                                          Rope Pressdown                       3           8, 10, 12
                                                                                                                                                                                             EXERCISE                         SETS*             REPS
                                                                                                                          Seated Overhead                      3           8, 10, 12
                                                                                                                                                                                             Reverse-Grip Pressdown                 5    10, 12, 12, 15, 20
                                                                                                                           Dumbbell Extension
                                                                                                                                                                                             Weighted Bench Dip                     4      12, 12, 15, 15
                                                                                                                                                                   *                         Triceps Dip                            4       to failure
                                                                                                                          GIANT-SET WORKOUT
                                                                                                                                                                                             * Rest no more than 30 seconds between each set.
                                                                                                                          EXERCISE                          SETS            REPS
                                                                                                                          Lying Triceps                        4        10, 10, 10, 10
                                                                                                                           Dumbbell Extension                                                GET SUPERPUMPED
                                                                                                                          Seated Overhead                      4         10, 10, 10, 10      EXERCISE                         SETS*             REPS
                                                            SEATED                                                         Dumbbell Extension                                                Lying Triceps EZ-Bar                   4     10, 10, 30, 30
                                                            OVERHEAD                                                      Two-Arm Dumbbell Kickback            4         10, 10, 10, 10       Extension
                                                            DUMBBELL                                                      Close-Grip Push-Up                   4          to failure         Seated Overhead Rope                   4     10, 10, 30, 30
                                                            EXTENSION                                                     * A giant set consists of four or more exercises performed
                                                                                                                                                                                              Extension
                                                            >> An attentive spotter                                       consecutively without rest as a means to increase intensity and    Rope Pressdown                         4     10, 10, 30, 30
                                                            can help with forced                                          promote muscle growth. Do one set of each exercise back-to-        * Rest no more than 30 seconds between each set.
                                                            reps and take the weight                                      back — that’s one giant set. Rest three minutes between each       Note: The above workouts don’t include warm-up sets.
                                                            at the end of the set                                         giant set.                                                         Unless otherwise noted, rest 60–90 seconds between all sets.




 120    MUSCLE & FITNESS   November 2007                                                                                                                                                                                   MUSCLE-FITNESS.COM          121
WORKOUT CENTRAL



»WITH ONE OF THEIR MAIN DUTIES being to
 assist in gripping, the forearms are some of the                                                                                                     B
 most functional muscles we have. If you lack grip
 strength, you’ll never reach your full potential in
 the weight room, especially on exercises such as
 deadlifts and rows. Unfamiliar with the exercises
 in the grip-strength workout? For the horizontal
 cable hold, stand in the middle of a cable crossover
 station with D-handles set to shoulder level, select
 a heavy weight, grasp the handles and stand in an
 iron cross position for the allotted time; on the
 plate pinch, hold two 10-pound plates in each hand
 down at your sides and pinch the plates together                                           BEHIND-THE-
 with your fingers (progress to heavier plates as                                           BACK WRIST CURL
 you grow stronger); and for the straight-arm                                               >> Although the range of
 hang, simply hang from a pull-up bar with your                                             motion is small, the benefits
 arms straight, hands shoulder-width apart, for as                                          are huge. Hold the peak
 long as you can.                                                                           position as long as possible


                                                        MASS-BUILDING
                                                        EXERCISE                          SETS             REPS
                                                        Reverse Barbell Curl                4          6, 8, 10, 12
                                                        Hammer Curl                         4         8, 10, 10, 12
                                                        Barbell Wrist Curl                  4          6, 8, 10, 12
                                                        Behind-the-Back Wrist Curl          3           8, 10, 12


                                                        BEGINNER’S
                                                        EXERCISE                          SETS             REPS
                                                        Dumbbell Wrist Curl                 3           10, 10, 10
                                                        Standing Cable Wrist Curl           3           10, 10, 10


                                                        AT-HOME
                                                        EXERCISE                          SETS             REPS
                                                                                                                                  REVERSE
                                                        Dumbbell Reverse Curl               4         8, 10, 12, 20
                                                                                                                                  BARBELL CURL
                                                        Zottman Curl                        3           10, 12, 20
                                                                                                                                  >> For added intensity,
                                                        Hammer Curl                         3           12, 12, 15                keep your thumbs on the
                                                        Dumbbell Wrist Curl                 2              10, 10                 same side of the bar as
                                                                                                                                  your fingers

                                                        GRIP STRENGTH
                                                        EXERCISE                          SETS             REPS
                                                        Horizontal Cable Hold               4         30 seconds            A
                                                        Plate Pinch                         3         30 seconds
                                                        Straight-Arm Hang                   3          to failure


                                                        GET SUPERPUMPED
                                                        EXERCISE                         SETS*             REPS
                                                        Reverse Scott Curl                  4        10, 10, 30, 30
                                                        Reverse Barbell Curl                4        10, 10, 30, 30
                                                        Barbell Wrist Curl                  4        10, 10, 30, 30
                                                        * Rest no more than 30 seconds between each set.
                                                        Note: The above workouts don’t include warm-up sets.
                                                        Unless otherwise noted, rest 60–90 seconds between all sets.




 122   MUSCLE & FITNESS   November 2007                                                                                         MUSCLE-FITNESS.COM   123
WORKOUT CENTRAL



»IN MOST BEGINNER’S WORKOUTS,the exercises
                                                                                         A B

 aren’t too different from those in an advanced
 lifter’s routine; instead, volume and intensity tend
 to be somewhat lower for the beginner. Basic
 mass- and strength-building moves are good for
 trainees of all levels, and you’ll continue to use      DONKEY
 seated and standing calf raises indefinitely in your    CALF RAISE
 lower-leg training. For beginners, the key is to take
                                                         >> For comfort,
 this time to master technique so you don’t form         the pad should
 bad habits, especially with a bodypart as stubborn      rest across your
 as the calves. When training calves, no matter the      glutes and low
                                                         back
 exercise, be sure to go all the way up onto your
 toes at the top of each rep and go all the way down
 at the bottom for a stretch. Using a full range of
                                                         MASS-BUILDING
                                                         EXERCISE                          SETS             REPS
 motion is a must for turning your calves into cows.
                                                         Standing Calf Raise                  5       8, 10, 12, 15, 25
                                                         Seated Calf Raise                    5       8, 10, 12, 15, 25
                                                         Leg Press Calf Raise                 3          10, 15, 20


                                                         BEGINNER’S
                                                         EXERCISE                          SETS             REPS
                                                         Standing Calf Raise                  2             15, 15
                                                         Seated Calf Raise                    2             15, 15


                                                         AT-HOME
                                                         EXERCISE                          SETS             REPS
                                                         One-Leg Dumbbell                     4        10, 10, 15, 15
                                                          Calf Raise
                                                         Seated Dumbbell                      4        10, 10, 15, 15
                                                          Calf Raise


                                                         GIANT-SET WORKOUT *
                                                         EXERCISE                          SETS             REPS
                                                         Standing Smith Machine               4        15, 15, 20, 20
                                                          Calf Raise
                                                         Seated Smith Machine                 4        15, 15, 20, 20
                                                          Calf Raise
                                                         Donkey Calf Raise                    4        15, 15, 20, 20
                                                         Leg Press Calf Raise                 4        15, 15, 20, 20
                                                         * A giant set consists of four or more exercises performed
                                                         consecutively without rest as a means to increase intensity and
                                                         promote muscle growth. Do one set of each exercise back-to-
                                                         back — that’s one giant set. Rest three minutes between each
                                                         giant set.



                                                         GET SUPERPUMPED
                                                         EXERCISE                          SETS*            REPS
                                                         Donkey Calf Raise                    4        10, 10, 30, 30
                                                         Leg Press Calf Raise                 4        10, 10, 30, 30      SEATED
                                                         Standing Power Rack                  4        10, 10, 30, 30      CALF RAISE
                                                          Calf Raise
                                                                                                                           >> The bent-leg calf
                                                         * Rest no more than 30 seconds between each set.
                                                                                                                           raise stresses the
                                                         Note: The above workouts don’t include warm-up sets.
                                                                                                                           underlying soleus
                                                         Unless otherwise noted, rest one minute between all sets.
                                                                                                                           muscle



 124   MUSCLE & FITNESS   November 2007                                                                                                           125
WORKOUT CENTRAL



»FOR MOST PEOPLE, the lower abs are by far the
                                                         BEGINNER’S
 most difficult region of the midsection to carve out,
 since this area typically attracts more bodyfat as
                                                         EXERCISE                          SETS            REPS                                      B
                                                         Crunch                              2             15, 15
 opposed to just under your pecs. A clean diet is cru-
                                                         Reverse Crunch                      2             15, 15
 cial to great lower abs, but the muscles also need to
 be fully developed to show through. All three exer-
 cises in the lower abs priority workout entail
                                                         AT-HOME
                                                         EXERCISE                          SETS            REPS
 crunching the pelvis up and toward the ribcage, the
                                                         Double Crunch                       2            20, 20
 opposite motion of the standard crunch, in which
 the pelvis remains stationary and the shoulders         Crossover Crunch                    2             15, 15

 and chest move, targeting the upper abs. Our rep        Scissor Kick                        2            10, 10

 ranges (10–20) aren’t astronomical; it doesn’t take
 sets of 50–100 to get abs, as long as you perform       10-MINUTE WORKOUT
 each exercise slowly and under control.                 EXERCISE                         SETS*            REPS
                                                         Hanging Leg Raise                   2             15, 15
                                                         Kneeling Cable Crunch               2             15, 15
                                                         Decline Medicine-Ball               2            10, 10
                                                          Twist
                                                         * Perform these three exercises back-to-back without resting
                                                         between sets (called a tri-set). Rest one minute between each
                                                         tri-set.



                                                         UPPER ABS/OBLIQUES PRIORITY
                                                         EXERCISE                          SETS            REPS
                                                         Decline Medicine-Ball Twist         2             15, 15
                                                         Lying Cable Crossover               2             15, 15
                                                          Crunch
                                                         Machine Crunch                      2             15, 15


                                                         LOWER ABS PRIORITY
                                                         EXERCISE                          SETS            REPS
                                                         Hanging Knee Raise                  2             15, 15
                                                         Hip Thrust                          2            10, 10
                                                         Scissor Kick                        2            20, 20
                                                         Note: The above workouts don’t include warm-up sets.
                                                         Unless otherwise noted, rest 30–60 seconds between all sets.




                                                                                                                         A         DECLINE
                                                         A                                                                         MEDICINE-
                                                         B                                                                         BALL TWIST
                                                                                                                                   >> No spotter?
                                                                                                                                   Bounce and catch
                                                                                                                                   the ball on each side




                                                         DOUBLE CRUNCH
                                                         >> Train both upper and lower abs with this targeted move



 126   MUSCLE & FITNESS   November 2007                                                                                      MUSCLE-FITNESS.COM     127
WORKOUT CENTRAL



                                                                                                                               biceps just don’t feel like they’ve recovered from the last
                                                                                                                               workout, do another bodypart that day instead.
                                                                                                                                     MUSCLE CONFUSION Constantly change variables
                                                                                                                                4 in your workout — number of sets, number of reps,
                                                                                                                               exercise choice, order of exercises, length of your rest
                                                                                                                                                                                             BODY
                                                                                                                               periods — to avoid getting in a rut and slowing growth.

                                                                                                                               INTENSITY BOOSTERS
                                                                                                                                      CONTINUOUS TENSION Don’t allow a given muscle
                                                                                                                                5 to rest at the top or bottom of a movement. Control
                                                                                                                                                                                             SLAM
                                                                                                                                                                                             GET FIT FAST WITH THIS 40-MINUTE
                                                                                                                                                                                             FULL-BODY WORKOUT
                                                                                                                               both the positive and negative portions of a rep and avoid
                                                                                                                               momentum to maintain constant tension throughout the          Sure, you’d like to go to the gym 4–6 days a week for
                                                                                                                               entire range of motion.                                       an hour or so a pop, but real life doesn’t always work
                                                                                                                                      FLUSHING TRAINING Train one bodypart with              out as we plan.
                                                                                                                                6 multiple exercises (3–4) before you train another.           When you find yourself short on time, or if you’re in
                                                                                                                                                                                             an extremely busy stretch and can’t make it to the gym
                                                                                                                               The “flushing” is your body sending a maximum amount
                                                                                                                                                                                             more than twice a week, you may want to hit your
                                                                                                                               of blood and muscle-building nutrients to that area to best   whole body in one fell swoop. This regimen gives you
                                                                                                                               stimulate growth.                                             the tools to do just that.
                                                                                                                                      HOLISTIC TRAINING Use numerous training tech-            The key to this workout is that it contains one exer-
                                                                                                                                7 niques (low and high reps, faster and slower speeds,
                                                                                                                                                                                             cise for each bodypart that hits the greatest amount of
                                                                                                                               and alternate exercises) to stimulate maximum muscle          muscle fibers, so you get the most bang for your buck.
                                                                                                                               fibers. Don’t always approach exercises with the same         Notice how each movement is a basic, core exercise
                                                                                                                               6–10-repetition sets; try lightening the load and going for   for the respective muscle group, as opposed to a strict
                                                                                                                               20 reps in some training sessions to build endurance-         isolation move. To speed things along, you’ll rest only
                                                                                                                                                                                             30 seconds between each set and do only 1–2 sets per
                                                                                                                               related muscle fibers.
                                                                                                                                                                                             exercise. Even though you’ll get in and out of the gym in
                                                                                                                                      ISOLATION TRAINING This is a technique designed
                                                                                                                                8 to work individual muscles without involving adja-         about 40 minutes, it’s crucial that you make the most
                                                                                                                                                                                             of every set, taking each one to failure at close to the
                                                                                                                               cent muscles or muscle groups. A pressdown for triceps        suggested number of reps to promote hypertrophy.
                                                                                                                               (rather than a close-grip bench press) is an example of an    To avoid injury, do 1–2 light warm-up sets before your
                                                                                                                               isolation movement.                                           working sets for each exercise.
  The No. 1 benefit                                                                                                                   ISO-TENSION Between sets (or even between                Ideally, when training for muscle size or strength,
     of having a                                                                                                                9 workouts), flex and hold various muscles for 6–10          you should perform bodypart routines on different
  training partner:
     forced reps
                                                                                                                               seconds, keeping them fully contracted before releasing.      days and train with higher volume. That said, employ
                                                                                                                               Competitive bodybuilders use this technique to enhance        this routine only when you have a time crunch, as it
                                                                                                                               their posing ability through increased muscle control.        won’t maximize the gains you’d see when training
                                                                                                                                                                                             longer and more frequently. But when “one of those
                                                                                                                                      MUSCLE PRIORITY Hit your weakest bodypart
                                                                                                                               10 first in a workout or bodypart split, when you can         weeks” is upon you, this 40-minute full-body gauntlet
                                                                                                                                                                                             should keep your training goals on track.

 THE WEIDER PRINCIPLES                                                                                                         train with more weight and intensity because your energy
                                                                                                                               level is higher.
 BUILD THE PERFECT ROUTINE — OR MAKE ANY WORKOUT BETTER — WITH THESE 24 TRIED-AND-                                                    PEAK CONTRACTION Squeeze your contracted               THE BODY SLAM WORKOUT
 TRUE TRAINING PRINCIPLES, COLLECTED BY THE MASTER BLASTER HIMSELF, JOE WEIDER                                                  11 muscle isometrically at the endpoint of a rep to          BODYPART        EXERCISE               SETS       REPS
                                                                                                                               intensify effort. Hold the weight in the fully contracted     CHEST           Incline Barbell          2         8, 12
 In the preceding 85 workouts we’ve provided a multitude        PROGRAM DESIGN                                                 position for up to two seconds at the top of an exercise.                       Press
 of ways to thoroughly improve every major bodypart.                  CYCLE TRAINING Devote portions of your training                 PROGRESSIVE OVERLOAD To continue making                BACK            Bent-Over Row            2         8, 12
 Each one relies on the strength of the chosen exercises, set     1 year to specific goals for strength, mass or getting       12 gains, your muscles need to work harder in a pro-          LEGS            Barbell Squat            2         8, 12
 selection and rep ranges to target every muscle group.         cut. This can help decrease your risk of injury and add        gressive manner from one workout to the next. During          SHOULDERS       Overhead                 2         8, 12
   However, as with any training program, you can take          variety to your routine. Cycle periods of high intensity and   most of your training cycle, try to increase your weights                      Dumbbell Press
 what we’ve given and tweak it, depending on your level of      low intensity to allow for recovery and spur new gains.        each session, do more reps or sets, or decrease your rest     TRAPS           Barbell Shrug            1          12
 experience and need for higher intensities to blast through          ECLECTIC TRAINING Incorporate a diverse selection        periods between sets.                                         BICEPS          Close-Grip               1          12
 any training plateau. The Weider Principles, a list of          2 of variables, such as set, rep and exercise schemes,               PYRAMID TRAINING Incorporate a range of lighter                         Barbell Curl
                                                                                                                               13 to heavier weights for each exercise. Start light with




                                                                                                                                                                                                                                                          PHOTOGRAPHER’S NAME
 weightlifting truisms gathered and honed by the father of      into your workout. Bodypart routines should utilize both                                                                     TRICEPS         Lying Triceps            1          12
                                                                                                                                                                                                              Extension
 bodybuilding Joe Weider, have stood the test of time.          mass-building multijoint moves and single-joint exercises.     higher reps (12–15) to warm up the muscle, then gradually
                                                                                                                                                                                             CALVES          Donkey Calf Raise        1          25
 These 24 principles, which we’ve divided into three cate-            INSTINCTIVE TRAINING Experiment to develop an            increase the weight in each successive set while lowering
 gories, have guided us for decades in our program design.       3 instinct as to what works best for you. Use your            your reps (6–8). You could also reverse the procedure —       ABS             Double Crunch            1      to failure

 We highly recommend that you use them, too, as you learn       training results along with past experiences to constantly     moving from high weight and low reps to low weight and        Note: The above workout doesn’t include warm-up sets.
 and advance your muscle-building efforts.                      fine-tune your program. Go by feel in the gym: If your         high reps, aka a reverse pyramid.                             Rest 30 seconds between all sets.



 130    MUSCLE & FITNESS     November 2007
WORKOUT CENTRAL
                                                                                                                                                                                                                                           Chatting on your
                                                                                                                                                                                                                                          cell while spotting:
                                                                                                                                                                                                                                           the ultimate gym
 ADVANCED TRAINING TECHNIQUES                                            FORCED REPS      Have a training partner assist you                                                                                                                    faux pas
       SUPERSETS Perform sets of two exercises for the
                                                                  20 with reps at the end of a set to help you train past
 14 same or different muscle groups back-to-back with             the point of momentary muscular failure. Your training
 no rest in between.                                              partner will lift the bar with just enough force to get you
       TRI-SETS Perform three consecutive exercises for           past the sticking point.
 15 one muscle group in nonstop sequence.                               NEGATIVES Resist the downward motion of a very
       GIANT SETS Four or more exercises for one muscle
                                                                  21 heavy weight. For example, on the bench press, use
 16 group performed in back-to-back fashion without rest          a weight that’s 15%–25% heavier than you can typically
 in between.                                                      handle, and fight the negative as you slowly lower the bar
       BURNS Continue a set past the point at which you can       to your chest. Have your partner assist with the positive
 17 lift a weight through a full or even partial range of         portion of the rep.
 motion with a series of rapid partial reps. Do this as long as          PARTIAL REPS Do reps involving only a partial
 your muscles can move the weight, even if only a few inches.     22 range — at the top, in the middle or at the bottom —
       CHEATING Use momentum (a slight swing of the               of a movement.
 18 weight) to overcome a sticking point as you fatigue                  PRE-EXHAUSTION Pre-exhaust a muscle with a
 near the end of a set. While doing heavy barbell curls, for      23 single-joint exercise before performing a multijoint
 example, you might be able to perform only eight strict          movement. In leg training, you can start with leg exten-
 reps to failure. A subtle swing of the weight or a slightly      sions (which target the quads) before a set of squats (which
 faster rep speed may help you get 1–2 additional reps. For       also work the glutes and hamstrings).
 advanced bodybuilders only.                                             REST-PAUSE Take brief rest periods during a set of
       DESCENDING OR DROP SETS After completing
                                                                  24 a given exercise to squeeze more reps out of a set. Use
 19 your reps in a heavy set, quickly strip an equal              a weight you can lift for 2–3 reps, rest as long as 20 seconds,
 amount of weight from each side of the bar or select lighter     then try for another 2–3 reps. Take another brief rest and go
 dumbbells. Continue to do reps until you fail, then strip        again for as many reps as you can handle, and repeat one
 more weight off to complete even more reps.                      more time.



 SINS OF THE GYM
 CHANCES ARE THAT IF YOU’RE NOT GROWING, YOU’RE MAKING ONE OF THESE SIX CRITICAL TRAINING MISTAKES
                                                                                                           By Bill Geiger, MA



 Take a look around the gym and you can easily spot the beginners: guys doing barbell curls in rhythm with a pelvic
                                                                                                                                           Not Making the                  Not Putting Your              Not Practicing                   Not Paying
 thrust, and a lot of bouncing out of the hole in squats and bench presses. Too bad they’re not the only ones making
 mistakes. In fact, intermediate- and advanced-level bodybuilders also commonly make critical errors in their
                                                                                                                                    3)    Most of Your              4)     Mind to Work           5)     the “Little Things”       6)     Attention
                                                                                                                                    Time at the Gym                 Once you’ve been training     If there’s one thing             If you’re lucky enough to
 workouts, ultimately slowing their progress. And there are also some universal bad habits that we gym rats
                                                                                                                                    If you’re a gym member,         for a while, your muscles     advanced lifters know, it’s      have a training partner,
 commit from time to time that could be a burden to those around us.
                                                                                                                                    then you’re paying for the      adapt and you no longer       sore joints and aches and        make sure you use that to
                                                                                                                                    resources to build a bet-       make strength and size        pains. These problems            your advantage, not as a
       Unbridled                  do every exercise for           This also applies to over-      alternatives include using
 1)    Enthusiasm                 every bodypart, but that        ambitious lifters who get       cables for raises, both in
                                                                                                                                    ter body. So why waste
                                                                                                                                    time when you’re there?
                                                                                                                                                                    gains the way you did as
                                                                                                                                                                    a beginner. While switch-
                                                                                                                                                                                                  don’t just go away when
                                                                                                                                                                                                  you’re lifting heavy day
                                                                                                                                                                                                                                   hindrance to your pro-
                                                                                                                                                                                                                                   gress. Studies show that
 You want to get big, but         enthusiasm needs to be          carried away with volume        front and behind your             Too often, you’ll see lifters   ing up exercises can help,    after day. The more              those who lift in the pres-
 Rome wasn’t built in a day,      tempered because hor-           and intensity.                  back, and doing the move-         — regardless of their level     it’s time to rethink your     progress you make, the           ence of others have a ten-
 and you won’t be, either.        mones that break down                   Not Learning            ment with one arm as you
 Doing hours of biceps            muscle quickly start ris-       2)      Every Variation         lean to the side by grip-
                                                                                                                                    of experience — spending
                                                                                                                                    a great deal of their time
                                                                                                                                                                    approach and try some
                                                                                                                                                                    extraordinary methods
                                                                                                                                                                                                  more important it is to
                                                                                                                                                                                                  pay attention to all the
                                                                                                                                                                                                                                   dency to push around
                                                                                                                                                                                                                                   more weight than they
 curls won’t make your            ing. Expect to hit your         of a Given Move                 ping a vertical post with         resting in the gym.             to jump-start serious         things you skipped as a          would lifting alone. And
 arms grow any faster —           body hard for 45–60 min-        While you may know how          your opposite hand.                  Whether it’s taking a        muscle growth.                beginner, Garett says.           after your partner helps
 and could be counterpro-         utes total, about 30 min-       to perform every exercise          Virtually every exercise       longer-than-necessary              “Listen to your body and   This includes making sure        you push through your
 ductive. “Enthusiasm is          utes for a given muscle         in your workout with text-      can be tweaked. “Knowing          breather between sets,          focus on the pump and         you do a thorough warm-          heavy sets, be sure to
 good if you’ve never             group; you can’t maintain       book technique, you’ll          how to do a particular            leaving their racked and        feeling the muscle work,      up, doing rotator-cuff           return the favor. Margin-
 worked out before and            the intensity very long         build thicker, denser mus-      move a number of ways             towel-shrouded equip-           worrying less about sets      stretches and exercises,         alizing your duties as
 you’re starting a new            when your energy levels         cles if you learn how to do     can be helpful when               ment for a bathroom             and reps,” Garett says.       stretching afterward             a reciprocating spotter
 program, but doing too           are trailing off. Also,         each of its variations. For     there’s a line in front of        break or rubbernecking          “Consciously make the         (especially your low back        by going through the
 much too fast won’t do           remember that training          instance, if you’re doing       you for a given piece of          to get a look at the hottie     decision to challenge         and hamstrings to help           motions, chatting or look-
 your body any good,” says        stimulates the process of       standing dumbbell lateral       equipment, but each and           on Cardio Row, extended         yourself by doing exer-       prevent low-back pain)           ing away will keep your
 Adam Garett, a certified         muscle breakdown, but           raises for your middle          every variation also              rest can be detrimental to      cises you hate, or by using   and knowing the differ-          partner from reaching
 personal trainer at Bally        growth occurs after your        delts, also try doing the       works the muscle a little         your progress. Go to the        other high-intensity meth-    ence between good and            his goals and is an open
 Total Fitness in Oakland         workout during your             move from a seated posi-        differently, and this helps       gym to work — use your          ods such as rest-pause or     bad pain. Over the long          invitation for injuries.
 Park, Florida.                   recovery period, which is       tion or one arm at a time       build the muscle more             couch at home to lounge         cycled training that you      term, such little things will    Besides, you’ll have time
   “Beginners often try to        aided by good nutrition.”       while standing. Other           fully,” Garett explains.          and grow.                       haven’t tried before.”        prove huge.                      to socialize postworkout.


 132    MUSCLE & FITNESS       November 2007                                                                                                                                                                                      MUSCLE-FITNESS.COM      133
WORKOUT CENTRAL




 The “Do Not Do” List
 GETTING LEAN
 WE ALWAYS TELL YOU WHAT TO DO TO CHANGE THE WAY YOUR BODY LOOKS, BUT IF YOU’RE LOOKING
 TO GET LEAN, YOU SHOULD ALSO KNOW WHAT HABITS TO AVOID By Eric Velazquez


 Each month, we fill these pages with fitness and nutrition       fat-burning than doing cardio alone. In the study, a cardio-
 “must dos” to educate you and keep you on the right track,       only group burned just more than 20% of their total calories
 but sometimes the best way to develop good habits is by          from fat, while another group who did cardio after weights
 learning what not to do.                                         burned nearly 50% of their total calories from fat. One rea-
    If you’re looking to shed some bodyfat, there are some        son for this amazing disparity is that the body plows
 very basic guidelines anyone can follow to start achieving       through stored glycogen during your weight routine, mak-
 results. For some reason, however, there are still those who     ing fat the primary fuel source once it’s time for your cardio.
 make a few cardinal mistakes. Here we explain the 10             BEST TIP: Perform cardio when it’ll be most productive for
 things you absolutely should not do if you want to get lean.     you — after you hit the weights. Try mixing in 3–4, 20–30-
 If you’re doing any of them, your physique is in big trouble.    minute, postlifting cardio sessions per week.
 Now go to your room and read.
                                                                  Eating fast-digesting carbs preworkout
 Sticking to light weights and high reps                          Before you hit the gym, you definitely want to have some
 “Heavy weight just bulks you up,” says the shapeless gym         protein, but some people still reach for white toast, Gatorade
 enthusiast. “Lighter weights with higher reps is what really     and other fast-digesting carbs to round out their preworkout
 gets you ripped.” Tsk, tsk tsk. Mr. Nonsense and his amoebic     meal. Somewhere on a cave wall it is written in ancient San-
 physique have good intentions, but this way of thinking is       skrit: A carb is a carb is a carb. Today, we know better.
 as archaic as eight-track cassettes.                               You definitely don’t want to head to the gym on an
    High-rep sets definitely have their place — increasing        empty tank, which is why you should fuel up in the 60–90
 muscular endurance and pump, for instance — but they             minutes or so before your first rep. But before you guzzle a
 should never form the backbone of your program when              sports drink or have a baked potato, know this: Fast-digest-
 you’re trying to get lean. Sticking to lightweight sets (12–20   ing carbs will have a negative impact on your body’s ability
 reps) for an extended period robs your muscles of what they      to burn fat for fuel in the gym because they boost insulin.
 need most — a constant challenge. In the absence of new          This anabolic hormone is great to boost after the workout
 stimuli, such as constantly increasing weight loads, your        for encouraging muscle growth, but during the workout it
 muscles will simply grow content and either plateau or           blunts fat-burning.
 backtrack in size and shape. Lifting heavier will help you       BEST TIP: While having some carbs in your system is ideal
 gain more lean tissue, which allows you to be slightly more      preworkout, you’ll want to make smarter choices to keep
 metabolic at rest. Plus, heavy training (6–8 reps) increases     your fat-burning high. Take in 30–40 grams of slower-
 the total caloric expenditure during and after your workout.     digesting sources such as oatmeal, whole-grain bread, fruit
 BEST TIP: Base your program on heavy, multijoint lifts           or sweet potatoes 15–30 minutes before training. Research
 such as squats, deadlifts and various presses that recruit and   shows that athletes who eat these foods burn more fat.
 build more total muscle and burn more calories. Use mod-
 erate- (10–12 reps) and lightweight (12–20 reps) sets to com-    Always doing steady-state cardio
 plement your heavy training, not the other way around.           at 70%–80% of max heart rate (MHR)
                                                                  We love those skinny dudes who hit the treadmill with a
 Performing cardio                                                heart-rate monitor strapped around their chests — it helps
 before weight training                                           round out their already stylish headband-and-Adidas-
 Some silly folks like to shamelessly exploit a fundamental       Gazelles look. But that leisurely prance is simply no match
 training mantra — that you should always train for priori-       for a hard-sweat, fat-nuking interval session.
 ties. If losing bodyfat is your primary goal, for example,         Steady-state cardio done at 70%–80% of your max heart
 then cardio should be your primary focus in the gym, right?      rate will definitely eat away at bodyfat, but you may be sell-
 This is one case where your priorities are just backward,        ing yourself short. Your best bet is to train using intervals,
 pal. While cardio by itself is certainly productive, doing       where you frequently alternate between bouts of high                       Progress makes
 cardio after your weight-training session is almost twice as     intensity (80%–90% MHR) and low intensity (50%–60%                         perfect. Always
 productive at burning fat.                                       MHR). This method of training leaves the body burning                     strive for greater
    Japanese researchers recently determined that doing a         more fat long after you put in your last sprint — no heart-               weight loads to get
                                                                                                                                               big and lean
 weight workout before cardio resulted in significantly more      rate monitor required.

 134    MUSCLE & FITNESS      November 2007                                                                                         MUSCLE-FITNESS.COM     135
WORKOUT CENTRAL



 BEST TIP: Perform 20–30 minutes of interval training on a         ting the treadmill Maurice Greene–style, make sure you’ve
 treadmill, elliptical or bike 2–3 times per week. Try one         primed your body to hold on to as much muscle as possible.
 minute of high intensity (a fast run) followed by one             Taking 10–20 grams of fast-digesting whey protein or 3–6
 minute of low intensity (a slow walk) and keep repeating.         grams of amino acids before a hard cardio session — partic-
                                                                   ularly those done in the morning on an empty stomach —
 Avoiding caffeine,                                                will help ensure that your body has available energy for the
 green tea and carnitine                                           work ahead rather than tapping into muscle protein.
 Men. We’re too proud to ask for directions, sure. That’s          BEST TIP: Take 3–6 grams of amino acids or consume a
 because our navigational prowess makes it unnecessary for         light, 10–20-gram whey protein shake before cardio. This is
 us to do so. But we’re here to tell you that refusing to use      especially important for cardio before breakfast.
 supplements to power your fat-fighting efforts could leave
 you feeling as though you’re driving in circles.                  Eating three squares a day
    When it comes to shedding bodyfat, there’s no substitute       We don’t blame you entirely for this one. The whole
 for hard training and sound dieting. But that doesn’t mean        “breakfast, lunch and dinner” approach to nutrition has
 you shouldn’t use everything at your disposal to speed up         been an American mainstay seemingly since time began. It
 your results. Virtually every fat-burner on the market con-       has worked wonders, too, what with us Yanks now in the
 tains some form of caffeine, green tea or carnitine. Why?         midst of a national obesity epidemic.
 All three attack fat-burning from different sides, making           This philosophy works for our armed forces, but unless
 your training and nutritional efforts all the more produc-        you’re doing 8-mile hikes with a 70-pound rucksack twice




      It’s easy to eat like a maniac
    after a hard workout, but some
    guys miss the mark preworkout                                                                                                                                                                                                      There’s no rest for
                                                                                                                                                                                                                                      the ripped. Pushing
                                                                                                                                                                                                                                        your body with
                                                                                                                                                                                                                                        supersets burns
 tive. Caffeine binds to fat cells to enhance fat-burning dur-     a day, you’re better off consuming 5–6 small meals a day.                                                                                                             more bodyfat
 ing exercise, green tea prevents the breakdown of the             While some people rely on three squares to meet their daily
 metabolism-regulating neurotransmitter norepinephrine             caloric needs, such larger infrequent meals can cause stom-    another with limited rest in between increases your calo-       your blood sugar levels in check. Eating fibrous veggies
 and carnitine helps transport fat into the mitochondria of        ach bloating, overeating, drops in blood sugar and greater     ries burned during exercise.                                    such as broccoli, cauliflower and green beans helps ensure
 cells, where they’re burned for energy. Avoiding these            fat retention. Smaller, more frequent meals keep your          BEST TIP: Try using an all-supersets workout for 2–4 weeks      slower digestion of all carbohydrates.
 supps is an easy way to downshift your progress.                  metabolism higher, allowing your body to use more of the       to elevate your metabolism, burn more calories and boost
 BEST TIP: Take 200–400 mg of caffeine with breakfast and          food for fuel instead of dropping it off on your waistline.    GH levels.                                                      Being a night owl
 200–400 mg 1–2 hours before your workout. Take 500 mg of          BEST TIP: Even if you’re chained to a desk for 10 hours a                                                                      We know how it is. After a hard day’s night at the gym, you
 green tea extract three times a day, including one serving        day, make sure you consume small meals or snacks every         Eating carbs alone                                              like to come home, refuel with food, plop down on the
 just before your workout. Take 1–2 grams of carnitine three       2–3 hours. Protein powders, canned tuna, nuts, jerky, fruit    Even the most dedicated, carb-deprived bodybuilders need        couch and take inventory of your DVR list. After your
 times a day, including one serving just before and one serv-      and protein bars are all good things to keep on hand.          the occasional carb-heavy snack to keep their sanity intact.    sixth episode of Rescue Me, however, you find that the night
 ing immediately after your workout.                                                                                              So if your diet makes you feel as if you need to chow down      has gotten away from you. Is it really 1:15? You finally com-
                                                                   Sticking to straight sets in the gym                           on a plain bagel from time to time, feel free to do so. Just    mit to exiting your recorded shows when you realize, Hey,
 Avoiding protein or                                               Three sets of 10 on every exercise, 1–2 minutes of rest        don’t have it alone! If you eat carbs by themselves, particu-   that’s Jessica Biel on Late Night with Conan O’Brien! There
 amino acids before cardio                                         between sets, huh? Yawn. How long have you been doing          larly outside of training times, you might as well start        goes another half-hour. Go to bed already!
 If you’re a regular m&f reader, you should know just how          that, and how much has it helped you lean out? If you’re       shopping for wider-waisted jeans.                                  Studies have shown that those of us who like to stay up
 important pre- and postworkout nutrition and supplemen-           reading this, the answers are probably “too long” and “not        It’s okay to have carbs when trying to get lean — just       late — be it channel surfing, web browsing or just reading
 tation is. It’s easy to eat like a maniac after a hard workout,   much.” If you really want to blast away at stubborn fat        make sure you have some protein, too. An extra glass of         — and get up early for work suffer the consequences by way
 but some guys miss the mark when it comes to the pre-             stores, you need to kick things up a notch.                    milk, some egg whites or some cottage cheese are all suit-      of the belly. That’s right — getting less sleep actually con-
 workout prep, particularly in terms of halting muscle               Supersets are a perfect way to do that. Performing two or    able items to add to a carb-rich dish. The addition of pro-     tributes to higher levels of bodyfat over time.
 catabolism on a cardio-only day. What a shame, because it’s       more exercises back-to-back without rest can boost post-       tein will help slow the digestion of carbs, keeping your        BEST TIP: If you’re looking to drop bodyfat, then you need
 an easy fix.                                                      workout growth hormone levels, thus increasing muscle          body from storing them as fat.                                  to manage your time better, especially in the evening.
    Let’s not forget: Leaning out isn’t nearly as fun unless you   mass and stoking fat-burning without really increasing         BEST TIP: Never eat carbs alone. Always have them with          Wind down after your workout, get to bed at a decent hour
 have some muscle underneath that blubber. So before hit-          your workout volume. Plus, moving from one exercise to         protein and small amounts of fat to slow digestion and keep     and aim to get eight hours of uninterrupted sleep.

 136    MUSCLE & FITNESS       November 2007
WORKOUT CENTRAL



 The “Do Not Do” List
                                                                                                                                    Where do you think you’re going
 GAINING MASS
 FORGET ABOUT WHAT YOU SHOULD BE DOING. HERE ARE 10 THINGS YOU COULD BE DOING
                                                                                                                                     to build those 10 pounds — at
 WRONG IN YOUR QUEST FOR MORE MUSCLE By Eric Velazquez
                                                                                                                                    the pressdown station? Hardly
 Gaining muscle mass can be really easy if you do all the         maximum growth and refinement, your muscles require
 right things. If you’re eating a high-protein diet, timing       concentrated stimulation, not just a violent push to com-
 your meals well, supplementing right and working out like        plete a rep.
 a madman, you’ll find gaining muscle a steady and fruitful       BEST TIP: Use weight loads that allow you to complete           Doing too much cardio                                               at the incline iso-press and self-spotting machine press
 endeavor. But putting on a few pounds of lean mass can           6–10 controlled reps with good form. We guarantee that your     You want to gain muscle but you don’t want to get fat in the        instead of doing what successful bodybuilders have been
 also be an easy thing to completely screw up. We see it          muscles will feel the effects tomorrow. Your mirror and the     process. As a result, you keep the cardio high, doing 5–6           doing for a hundred years — taking heavy objects and mov-
 every day — people making fundamental missteps that are          scale will offer their testimony later.                         hard sessions per week, sometimes going up to an hour at a          ing them against the force of gravity.
 keeping them from their goals.                                                                                                   time. So don’t be surprised when you don’t gain any mus-               Machines have certain advantages over free weights, but
    If you want thicker legs, a superwide back or shoulders                                                                       cle — that type of alarmist training won’t help you get big-        overall there’s no replacing the muscle-building benefits of
 like Arnold’s, you’re going to need to train a little smarter.                                                                   ger. Remember when we said you’d need to train smarter?             barbells and dumbbells.
 Getting big isn’t just about eating more or lifting heavier —                                                                    Well, here’s your chance.                                           BEST TIP: Some machine work — Smith machines, cables,
 it’s about knowing exactly what your body needs and                                                                                 When you perform cardio in excess, your body needs to            etc. — in your program is beneficial for muscle gain and
 when. So check our list to see if you’re committing any of                                                                       find the energy somewhere. After it depletes your stored            refinement, but it should be limited to one or two exercises
 these massive blunders.                                                                                                          glycogen, it likes to go looking for fat but will settle for        per bodypart, per workout, if that. The bulk of your exer-
                                                                                                                                  muscle if it needs to, which is the last thing you want when        cise selections should be free-weight moves.
 Eating too much                                                                                                                  trying to fill out that new XXXL T-shirt. Frequent bouts of
 Some people see bulking up as an excuse to eat everything                                                                        cardio also sap you of the precious vigor you need to push          Not getting enough protein
 they see, figuring that the more they consume, the more                                                                          around the big-boy weights.                                         See Eating Too Much. What you eat is more important than
 muscle they’ll be able to grow. Unfortunately, eating for                                                                        BEST TIP: Limit your cardio to no more than three moder-            how much you eat when trying to gain mass, and protein is
 the sake of eating is nothing more than a first-class ticket                                                                     ately paced 20-minute sessions per week when trying to              right at the top of the mass-gainer’s food pyramid. And for
 to fat camp.                                                                                                                     gain mass.                                                          good reason. This is the stuff your muscles are made of, so
    Sure, if you’re looking to gain weight, you should eat                                                                                                                                            why on earth would you deprive them of what they need to
 more food, but you need to be more selective than the next                                                                       Increasing your training volume                                     grow? Stuffing your face with plenty of slow-digesting
 guy, not less. If you’re trying to gain muscle — as we sus-                                                                      When you hit a rut in your mass-gaining phase, the first            carbs and healthy fats is important, but not nearly as cru-
 pect you are — without blowing up like a balloon, you must                                                                       thing that comes to mind is usually: I must not be doing            cial as the type, timing and amount of protein you eat.
                                                                   Go big! (At least
 carefully monitor your macronutrient intake. Eating indis-       as big as possible                                              enough. Time to bump it up — a lot. Bump it up? We hate to          BEST TIP: Make sure you get 1–2 grams of protein per pound
 criminately will just leave you bloated and doughy.              while maintaining                                               break it to you, but sometimes less is more.                        of bodyweight per day. Also, always have 30–40 grams of
 BEST TIP: All calories are not created equal. In general, a        strict form.)                                                    We love lifting. We wish you could grow with every sin-          fast-digesting whey protein when you first wake up to stall
 bodybuilder looking to add muscle at a steady pace should                                                                        gle set and every single workout, but unfortunately that’s          muscle catabolism, 20 grams of whey preworkout to prevent
 consume protein, carbs and fat at about a 40:40:20 ratio,                                                                        not the way muscle works. Training too frequently or with           muscle breakdown, and another 40–60 grams of a protein
 which can be altered slightly depending on progress. Pro-        Using too many single-joint exercises                           too many sets seems like the right thing to do if you want to       blend (whey, casein and soy) postworkout to aid in muscle
 tein is key to muscle gains — a 200-pound guy should get         What’s the deal — are you scared of the squat rack? Or do       gain mass, but it’s actually counterproductive. Cranking up         repair and growth. Having a 40-gram casein shake just
 200–400 grams of protein per day, spread out over several        you actually think that a two-hour biceps routine is going      the volume will eventually leave you overtrained, making            before bed also helps your efforts by feeding your body a
 small meals. And when it comes to the rest of your calories,     to give you the physique you want? Sure, everyone wants         it even harder to gain muscle or lose bodyfat. (See “Too            steady stream of amino acids throughout the night.
 don’t reach for apple pie and Guinness. Instead, choose          arms like The Oak’s and is willing to curl their way into       Much of a Good Thing?” on page 148.)
 plenty of vegetables, sweet potatoes, fruit, nuts and oatmeal.   oblivion to get there. The problem is, 15 sets of heavy curls   BEST TIP: Limit your sets to 12–16 per bodypart and incor-          Skipping creatine
                                                                  twice a week won’t add muscle to your frame. Consider           porate a few intensity techniques to take your muscles past         Not on the creatine bandwagon yet? Think it’s a fading
 Lifting too much                                                 that for every 10 pounds of lean mass you add, you gain         failure. Drop sets, supersets and forced reps — used spar-          fad? Don’t worry — it has been only about 15 years since
 We know what you’re thinking: Big muscles are built with         approximately 1 inch on your arms. Where do you think           ingly — are all good alternatives to maniacal amounts of            this popular and intensely researched supplement has been
 big weights. That’s true, but the simplicity of that state-      you’re going to build those 10 pounds — at the pressdown        sets or workouts.                                                   building stronger, bigger physiques.
 ment has led many a lifter to sore joints, aching muscles        station? Hardly. If you’re expecting to get big, it’s time to                                                                         This tried-and-true product is still the biggest must-buy
 and stale results. Plowing through heavy workouts with           start going big.                                                Banking on technology                                               for muscle-seekers (aside from protein powder, that is)
 low reps (3–5) isn’t what builds muscles. It may build           BEST TIP: Build your program on big multijoint lifts for        Why do so many mass-seekers expect to get huge using                because of its ability to enhance strength gains and muscle
 strength, but not mass. And if — as so often happens —           total-body mass. The deadlift, squat, leg press, bench press,   machines? The invention of the pec deck isn’t akin to the           fullness. Creatine has evolved into more easily digested
 sloppy form becomes the key to lifting these heavy               barbell row and overhead press are just a few exercises that    cotton gin or the electric light bulb in terms of usefulness,       versions, such as creatine-ethyl-ester, that make it even
 weights, then even the strength gains will plateau.              force your body to recruit more muscle. Each workout,           but it seems that a great deal of lifters are still in awe of it.   more effective at helping you build muscle. Still, some peo-
    Doing your muscle-building reps in good style and doing       regardless of the bodypart you’re training, should start off    The fascination with the potential benefits of new technol-         ple avoid it for fear of bloating or stomach cramps, neither
 enough of them per set is the path to lean mass gains. For       with compound moves.                                            ogy has every Tom, Dick and Harry waiting for their turn            of which are an issue with creatine’s newer versions.

 138    MUSCLE & FITNESS      November 2007
WORKOUT CENTRAL




   Creatine can                                                                                                                      Curling too
    help you get                                                                                                                 intensely for too
     bigger and                                                                                                                    long can bring
  stronger faster                                                                                                                 biceps-building
                                                                                                                                      to a halt




 BEST TIP:    Creatine bolsters your body’s ability to exert      BEST TIP: If you plan on being adequately hydrated for
 itself in short, powerful spurts, such as those experienced      your workouts and for all the growth that happens after-
 during weight training. Take 3–5 grams of some form of cre-      ward, strive to take in 1–1.5 gallons of water per day.
 atine 30 minutes before your workout and 3–5 grams imme-
 diately afterward to keep strength and size gains coming.        Limiting carbohydrate consumption
                                                                  Man cannot live on protein alone. Gaining mass, cutting
 Going dry                                                        weight, it doesn’t seem to matter. The bad rep that carbs
 As we near the end of the list, you might be thinking, I’m       have gotten in the media has steered many lifters away
 actually doing most of this stuff right. Good for you. But one   from this critical macronutrient, leaving people scratching
 area where we see people falling well short of satisfactory      their heads over their lack of progress. Carbs aren’t your
 when it comes to building muscle is with water.                  enemy; in fact, they can be your biggest ally, especially if
   Wait, what? Despite water’s ability to support blood vol-      you’re trying to gain muscle. Make most of your carbohy-
 ume while helping deter the breakdown of muscle via free         drate sources slow-digesting foods — with the exception of
 radicals, some guys just don’t want to be hitting the head       your postworkout meal, in which 60–100 grams of fast-
 every half-hour and therefore neglect their H2O con-             digesting carbs are needed to drive glycogen to muscles.
 sumption. But because you’re working out as hard as you          BEST TIP: Take in 2 grams of carbs per pound of body-
 are (or should be), you actually need more water than the        weight per day, mostly from slow-digesting sources such as
 average person.                                                  whole-wheat bread and oatmeal.

 140     MUSCLE & FITNESS     November 2007
TOO MUCH                                                                                                                              These nightmarish symptoms end up affecting a lifter’s
                                                                                                                                    central nervous system, leading to altered mood states and
                                                                                                                                    even depression.
                                                                                                                                                                                                           “Diet is a very important factor in preventing overtrain-
                                                                                                                                                                                                        ing,” Stoppani agrees. “Those who eat properly before and
                                                                                                                                                                                                        after their workouts are at much less risk of overtraining

OF A GOOD THING?
DON’T MISTAKE DILIGENCE FOR INSANITY. GOING OVERBOARD WITH YOUR WEIGHT TRAINING MAY KEEP
                                                                                                                                    Bringing the Over Under (Control)
                                                                                                                                    The first step toward getting your overtrained wreck of a
                                                                                                                                                                                                        because these meals help the body recover faster and much
                                                                                                                                                                                                        more thoroughly.”
                                                                                                                                                                                                           So don’t forget your 20 grams of protein and 40 grams of
                                                                                                                                    body growing again is recognizing the symptoms. After               slow-burning carbs before workouts. And don’t even think
YOU FROM REACHING YOUR GOALS IN THE GYM By the M&F Staff                                                                            that, getting back on track is easier than you might think.         about missing your 40–60 grams of whey protein and 40–60
                                                                                                                                    “Overtraining is not caused in a day, nor can it be cured in        grams of fast-digesting carbs after training. If you work out
So modest are we here at m&f that we’re sometimes loath              The first place to look, however, is your routine.             a day,” Peña says. “That’s why it’s very important to allow         like a maniac and miss these key windows for nutrition,
to admit — we’re pretty good at what we do. Our annual               “Overtraining is usually the result of training at too high    ample time for recovery. This could mean taking several             you’re begging to hit a wall.
workouts issue is a bodybuilder’s dream come true. Its            of an intensity or with too much weight or too much vol-          days, even weeks, off from the gym. This doesn’t mean                  Overtraining is — as the Marines in the movie Jarhead
value far exceeds its 30-day shelf life and will provide you      ume for too long,” Stoppani says.                                 zero activity, but staying away from heavy, intense lifting         referred to the Iraqi desert — “The Big Suck” for lifters. For
service well beyond your next workout. These pages                   So if you’ve been doing four sets of six reps on most exer-    is key. Outdoor activities, a change in scenery and lighter         you, progress in the weight room is a passion, and you’re
include 85 specialized routines that you can spend the next       cises, doing 20 sets per bodypart and mixing in, say, forced      activity can aid in the recovery process.”                          willing to put yourself through the ringer to pursue it. But
several years experimenting with as you carve your body           reps and drop sets for the last several months, you’re a             You are, as always, what you eat, and the quality and tim-       going overboard too often or for too long is a sure way to
into a rock-hard work of art. But before you can bear a like-     prime candidate for an overtraining-induced plateau. The          ing of your meals are important factors in preventing and           interrupt your gains. The trick, then, is to temper your
ness to Michelangelo’s David, you have to be aware of the         body, believe it or not, is only capable of so much in a given    coming back from overtraining. “This means eating enough            enthusiasm and periodize your weight training, alternat-
weaknesses of your flesh. It’s true what they say: You can        period. After a while, it revolts — from the inside out.          of the right kinds of foods, even splurging more than some-         ing 6–8-week bouts of intense, heavy lifting with 6–8
get too much of a good thing.                                        “The most significant changes that occur in someone            one is used to, allow the mind a mental break from the pres-        weeks of more moderate sessions. Keep that in mind when
   While getting to the gym day in and day out may be one         who’s overtrained are hormonal,” Stoppani says. “Your             sure of trying to achieve perfection, not to mention the phys-      you start up any of the programs in this or any other issue
of your fondest pastimes, going balls to the wall for too         testosterone levels fall and your cortisol levels are elevated.   ical results that will follow,” Peña says.                          of muscle & fitness. M&F
long — tons of weight, a lot of sets, intensity techniques        The increase in cortisol, which is a stress hormone, turns
galore — could actually end up bringing an abrupt halt to         your body catabolic and causes you to lose muscle and
your progress. A decade ago they called it wussing out.
Today they call it overtraining.
                                                                  strength. Growth hormone levels also fall, further limiting
                                                                  gains in size and strength.”
                                                                                                                                                                                                     OVERTRAINING


                                                                                                                                                                                                     101
   “Overtraining is a very real condition experienced by             As if that’s not enough, your body experiences depressed
bodybuilders characterized by an increased resting heart          levels of thyroid hormones, sapping you of energy, and your
rate, unusually long recovery times after exercise, sleeping      adrenaline levels can go haywire, affecting your body’s abil-
troubles, increased sweating, irritability, digestion problems,   ity to generate energy during workouts. Getting sick more
fatigue, depression and drops in strength and endurance,”         often? That’s another sign of overtraining — your immune
says m&f Senior Science Editor Jim Stoppani, PhD.                 system takes a beating after prolonged bouts of high-inten-
   Despite the clarity of symptoms, overtraining can still        sity exercise. Sore joints are also part of the misery.
sometimes be difficult to diagnose. “What appears to be                                                                                                                                              HERE’S HOW TO IDENTIFY WHETHER YOUR BODY
a plateau in progress caused by lack of proper diet or inten-                                                                                                                                        IS OVERTRAINED AND HOW TO BUST OUT OF YOUR
sity can be mistaken for the syndrome of overtraining                                                                                                                                                RUT ONCE YOU’RE THERE
itself,” says m&f Fitness Director Jimmy Peña, MS, CSCS.
“That can often fuel the pattern of overtraining in affected
                                                                   Overtraining is                                                                                                                   WHAT TO WATCH FOR
individuals who aren’t conscious of the condition or refuse
to acknowledge the symptoms.”                                      not caused in a                                                                                                                   Fatigue
                                                                                                                                                                                                     Increased resting heart rate
                                                                                                                                                                                                                                        Drop in blood pressure
                                                                                                                                                                                                                                        Irritability
   So before you put this issue to its fullest use, you should                                                                                                                                       Digestion problems                 Depression
understand the ins and outs of overtraining.                       day, nor can it                                                                                                                   Decrease in strength
                                                                                                                                                                                                     Decrease in muscle mass
                                                                                                                                                                                                                                        Joint pain
                                                                                                                                                                                                                                        Sleeping troubles

An Inside Look
Some of the symptoms of overtraining are pretty tough to             be cured in a                                                                                                                   WHAT TO DO WHEN OVERTRAINED
                                                                                                                                                                                                     1) Reduce training volume, intensity and/or frequency,
peg. Maybe you’re in a bad mood simply because the guy
who used the leg press before you neglected to wipe down
the bench or remove his plates. And it could be that you’re
                                                                   day. That’s why                                                                                                                      or take an extended break of 1–2 weeks
                                                                                                                                                                                                     2) Loosen normal dietary restrictions
                                                                                                                                                                                                     3) Engage in non-gym activities
tired because you decided to watch a few repeats of Family
Guy on Cartoon Network the night before. But some                   it’s important                                                                                                                   4) Start supplementing with protein (20 grams of whey
                                                                                                                                                                                                        immediately preworkout and 40 grams of whey or
things are easier to catch and should thus raise a red flag.
                                                                   to allow ample
                                                                                                                                                                                                        a whey-casein mix immediately postworkout) and
   A decrease in muscle mass, for example, can be easy to                                                                                                                                               glutamine (5 grams with breakfast, pre- and post-
see for a guy who has been monitoring his progress in the                                                                                                                                               workout, and before bed)

mirror and on the scale. If you’re finding it tough to get the
last few reps on an exercise with a load you were handling
                                                                   recovery time                                                                                                                     5) Return to the gym with a restructured routine that
                                                                                                                                                                                                        incorporates fewer intensity techniques, more
                                                                                                                                                                                                        moderate loads and more rest between sessions
just weeks earlier, it could be a sign that you’re overtrained.

                                                                                               MUSCLE-FITNESS.COM         142

								
To top