men s fitness complete training guide - 2013
TRANSCRIPT
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INTRO
Mens F
Here we goWelcome to the Complete Training Guide. Brought toyou by the people who create Mens Fitnessmagazineevery month, this is the ultimate reference guide for
anyone who wants to change their body shape.
For many years it has been proven that the best way
to achieve this is through weight training, and this guide
provides everything you need to know about training with
weights safely and effectively. Put simply, by working your
muscles against a resistance you create tiny tears in your
muscle fibres that heal bigger and stronger than they were
before. Building muscle is also an effective way of burningfat because your body is obliged to burn up calories from
your fat stores simply by sustaining the extra muscle you
carry. Of course, this doesnt mean you can live off pizzas
and expect to have the body of an Olympic athlete, but we
will discuss the best things to eat at the end of the book.
WHATS INTHECOMPLETETRAININGGUIDE?
Inside youll find demonstrations and explanations for morethan 240 of the best exercises to build every part of yourbody. Why so many? Well, most men stick to the same fewexercises every time they go to the gym the ones they
know and are comfortable with however experienceshows that people who always do the same exercises soonstop adding new muscle because their bodies have adaptedto their routines and are no longer stimulated.
To keep adding muscle you need continually to changeyour workout routine to keep your body stimulated. Thatswhy we have provided you with enough exercises for youto change your workout frequently without ever doingthe same routine twice. This has the additional benefit ofkeeping your brain stimulated, so you dont get bored andgive up on your training regime after only a few weeks.
WHAT ELSEWILL YOU FIND?As well as the main exercises, youll find comprehensivewarm-up and stretching routines, plus details on equipmentand how to build a workout. Theres also information oneating properly to gain muscle without putting on fat.
This guide will teach you the principles of effectiveweight training and provide you with all the ammunitionyou need to start your own training regime with confidenceand get the body youve always wanted.
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EQUIP
Mens Fi
BENCHA good bench should be
rock solid, long enough
to support your hips and
head, and preferably be
adjustable so you can use
it flat or at an angle.
CABLE
MACHINEWith a cable the
resistance remains
constant, regardless
of the exercise you
do. For example, if you
do biceps curls with a
barbell the resistance
drops off as you near the
top of the move. Not so
with a cable curl.
BARBELLThe bar allows you to lift heavy weights, so is great for
building muscle mass, but is slightly more restrictive
than dumb-bells in terms of range of movement.
MATVital for floor exercises such as crunches
where you need to protect your spine.
MEDICINEBALLThe advantage of a medicine ball is that you can drop it
without smashing chunks out of the floor. This makes it good
for the kind of dynamic moves that are replicated in sports.
SWISSBALLThe Swiss ball adds an element of wobble to exercises,
so its great for training your core muscles the ones
around your trunk that help to stabilise your spine.
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WARM-UP
12 Mens Fitness
Beforeeveryworkout do thiswarm-uproutine toprepare yourmuscles
Get readyfor action
Spending ten or 15minutes doing awarm-up before yourworkout can seem likevaluable time wasted,
but its vital if you dontwant to waste days laidup at home with damagedmuscles or ligaments.
The purpose of a warm-up is simple: to raise yourcore temperature andprepare your muscles forthe work to come. By doingsome light cardiovascularexercise such as running,cycling or rowing youmake your heart beatfaster, which pumps oxygenand nutrients to yourmuscles and elevates yourbodys temperature. Warmmuscles are more elastic, soyou can work them througha greater range of motionwith less chance of injury.
Once youve done thecardio warm-up, you should
then move onto targetingthe muscles directly withdynamic stretches. Thesewill help to further increasethe temperature of your
muscles, stretch themgently and get them readyfor heavy lifting. Dynamicstretches differ fromstatic stretches (see p162)because you are movingcontinuously, placing themuscle under tensiona little bit more witheach repetition, therebypreparing the muscles,
joints and nerves for theactions they are aboutto perform.
Once you begin yourworkout it makes senseto do your first set of eachlift with a light weight, sothat you further preparethe specific muscles andtendons you are targetingfor heavier weights in thefollowing sets.
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WARM
WARM-UP:
CARDIOBegin withten minutesof gentle cardiosuch as running,rowing, cycling
or cross-training.By the endyou should besweating gentlyand puffing,but not out ofbreath. You dontwant to burnout before yourworkout begins!
WARM-UP: DYNAMIC STRETCHESDo ten repetitions of each of the following exercises, alternating sides with each rep where appropriate.Start gently and aim to increase the range of motion with each rep.
1. LUNGE WITH REVERSE FLYE 2. LATERAL LUNGE WITH TWIST
3. ALTERNATING SPLIT DEADLIFT 4. SQUAT-TO-OVERHEAD REACH
Mens Fi
Stepforwardand
bendyourknees
Spread your
armswide
Step tothesideandbend
yourknees
R
yo
tot
Squat down
withyour
backstraight
S
ay
Stepforward
andlean over
from thehips
Feel the
stretch inyour
hamstrings
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ARMS
ARMS
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ARMS
16 Mens Fitness
Brachialis
Bicepsbrachii
Brachioradialis
Flexor carpiradialis
Tricepsbrachiilonghead
Tricepsbrachiilateralhead
Tricepsbrachiimedialhead
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ARMS
Main exercises
Barbell curl
Seated dumb-bellcurl
EZ-bar preachercurl
Hammer curl
Chin-up Bench dip
Dip
Close-grip benchpress
Lying triceps
extension Seated one-armoverhead tricepsextension
Dumb-bellkickback
Triceps pressdown
Wrist curl
The biceps come high up the list
of glamour muscles for mostmen. Its the muscle you flex whenyou want to show off your muscles.Go into any gym and youll seerows of men curling barbells in anattempt to build bulging biceps.Yet the biceps are among thesmaller muscles in the body,and they arent even thebiggest muscles in your arms.
Your triceps make up about twothirds of your upper arm muscle
mass and, as the name suggests,they are made up of three differentmuscles or heads. The long headand lateral head combine to formthe horseshoe shape at the top ofyour arm, while the medial headruns beneath the long head down tothe elbow. Their job is to straightenyour elbow, so they come into playevery time you push somethingaway from your body, such as whenyou do bench presses (see p94).
Because the arm muscles arerelatively small, many peoplecombine arm training with biggermuscle groups. Biceps traininggoes well with back trainingbecause they both involve pullingmovements, while triceps and chesttraining go well together becausethey both involve pressing motions.
What follows is the best selectionof exercises for building yourbiceps, triceps and forearms, plusvariations so that you (and yourmuscles) dont get bored.
The key to effective arms trainingis to focus on the muscles you areworking and dont allow largermuscle groups to take over byswinging your body.
ARMS
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ARMS
18 Mens Fitness
This is the classic bicepsmove, allyou tomove themaximumweig
developmass in your b
Target: bi
Barbell cu
Standtall withyour
shouldersback
Hands justoutside
yourhips
Coremusclesbraced
for support
Elbowstucked into
yoursides
Keepyourelbows
tuckedinto your sides
Lower slowly t
thestart
Stopbeforeyour
forearmsreach vertica
Dontrock back
andforthto
use momentum
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ARMS
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EZ-BARCURL
TheEZ-barallowsyou toturnyourhands inwardsslightly, takingsomeofthestrainoffyourwrists andelbows.
Variations
DUMB-BELL
CURLWithdumb-bellsyouworkboth armsevenly,unlikethebarbell curlwhereyour stronger armcantakemoreofthestrain.
NEGATIVE
BARBELL
CURLGeta trainingpartnertohelp you lift thebarintothe up
position, thenloweritas slowlyas youcanwithgoodform.Focusing on theeccentric (lowering)phase allowsyoutouseheavyweightsandhasgreatpotential formusclegrowth.
Keepyourelbows
tucked in
Lower asslowly
asyoucan
Grip thebarwith
yourhandsturned
inwardsslightly
Palmsfacing
forwards
Gethelpto lift
thebartothe
startposition
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ARMS
20 Mens Fitness
The seated position locks your hips into place scant uses momentum to start the move, p
all the emphasis on your biceps. Plus, by supin(turning out) your wrists at the top of the mov
place extra tension on your biceps b
Target: bi
Seated dumb-bell cu
Headup,
looking forward
Palmsfacingforward
Feetflat onthefloor
Backflat against
thepad
Asyoureachthe
top, turn yourwrists
outwardsto putextra
pressureon yourbiceps
Elbows tucke
yourside
Keep yourcoremuscles tight
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ARMS
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SWISS BALL
DUMB-BELLCURLSitting on a Swissballrequires you to hold yourcoremuscles tight toprevent wobble, thusensuringperfect posturefor performing thedumb-bell curls.
Variations
CONCENTRATION
CURLThis move locks yourelbow in place, preventingyou fromswinging yourupper armto help shift theweight. This means thatallthe stressis focusedon thebiceps, and youmay need touse a lighterweight to perform the
move correctly.
INCLINEDUMB-
BELL CURLBy lyingback on an inclinebench, you maintain theresistance on your bicepsthroughout the full range
of thecurl.With seatedcurls the resistancecandrop offtowardsthe top ofthemove asyour forearmgets nearto vertical.
Situprightand
holdyourcore
tight
Keep youupper
bodystill
Keepyourbackandhead
resting on thebench
Pick a ball size that
lets yousitwith
kneesbentat 90
Elbowon theinside
ofyourknee
Setthebench
at30-45
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ARMS
22 Mens Fitness
The preacher bench stabilises your upperto fully isolate your bicepsduring curls.position, a barbell can placea lotof stre
your wrists, soanEZ-bar is a safero
Target: bi
EZ-bar preacher cu
Getthe benchunderyourarmpits
Grip thebarwith
wriststurned
inwardsslightly
Elbows resting on
thepad
Lower thebar slowly
tothestart
Dontlift yourelbows
offthepad
Keepa slight bend in
your elbowsat the
lowestposition
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ARMS
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SWISS BALL
DUMB-BELLPREACHER
CURLTheunstableplatformrequiresyoutoconcentrateonperfect formtopreventwobblingor collapsingonthefloor. Uselighterweightstoallowfor this.
Variations
ONE-ARM
PREACHER
CURLWorkeacharmindividually to ensurebalanced growth inbothbiceps.
REVERSE
EZ-BAR
PREACHER
CURLUseanoverhandgrip toplacetheemphasis on thebrachialis andbrachioradialismusclesonyourlowerbicepsand forearms.
Restyour
upper armson
theball
Keepyourbodyin thesameposition throughout
Pressintothe padwith
yourfree handto prevent
yourbody twisting
Overhand gripwith
palmsfacing
inwardsslightly
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ARMS
24 Mens Fitness
This neutral grip takes some of the empaway from your biceps brachii and place
the brachioradialis muscles in your fore
Target: bi
Hammer cu
Backstraight,
shouldersback
Gripthe dumb-bells
withpalms facing in
Braceyour
coremuscles
Elbowstucked into
yoursides
Elbows staytucked
intoyour sides
Dontrockback a
forthfor moment
Maintainthe hammer
grip throughout
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ARMS
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ROPECABLE
CURLUsing a cable ensuresthatthe resistanceremains thesameat thetop ofthemove asitdoes at thebottom.
Variations
ALTERNATING
HAMMER CURL
WITH TWISTBycurlingonearmat atimeyoureless likely toleanback to initiate themove,andby supinatingyourwristsat thetopofthemove you hityourbiceps fromtwo anglesat thesametime.
REVERSE CURLHold a barbell or dumb-bellswithanoverhandgrip totransfermoreoftheemphasis tothe brachialis.
Usea rope
handlewitha
hammergrip
Turnyourwristsoutat
thetopof themove to
placeextra tension
onyour biceps
Curlone dumb-bell
atatime
Overhandgrip
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ARMS
26 Mens Fitness
Use anunder-hand grip tomake yourbwork hard, while your backmuscles (aothers) step in toaid thismulti-jointm
Target: biceps, lats (sides of b
Chin-u
Handsshoulder-
widthapart
Lowerto yourfull
extensionat the
bottomof themove
Crossyourlegs
behindyouandtry
notto swing
Underhandgrip
Tenseyour biceps
hard atthe topof
themove
Lower slowly t
thestart witho
swinging
Pullup untilyourchinisoverthebar
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ARMS
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HAMMER
GRIP CHIN-UPPlacegreateremphasis on yourbrachialis andbrachioradialisbyusing a neutralgrip.If you dont haveapull-upmachinewithneutralhandles, youcanplace a V-handlefrom a cable rowmachineoverapull-up barto getthesameeffect.
Variations
WEIGHTED
CHIN-UPIf you find chin-upseasy, wear a weightbelt toensure thatyoureach failurewithin your chosenreprange.
NEGATIVE
CHIN-UPIf you find chin-upsdifficult, use a benchor trainingpartnertohelp you intothe
up position andthenloweryourself asslowly asyou can.Repeatthisexerciseoverseveral sessionsuntil youcanperformfullchin-ups.
Hammer grip
Pick aweight that
allows youto complete
yourtargetreps,butnomore
Wear aweightbelt
Lower asslowly
asyoucan
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ARMS
28 Mens Fitness
A compoundbodyweight moveadds realmass toyour tr
Target: tri
Bench di
Backupright
Legsstraight
Feettogether
Keep yourel
pointingba
Lower yourbody
straightdown
Lower slowly and
backup powerf
Handsgrippingt
edge ofthe ben
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ARMS
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FEETUP
BENCHDIPMake thebenchdipharderbyraisingyour feet.This will also allowyoua greater rangeofmovement (ifyour elbow jointsare upto it).
Variations
WEIGHTED
BENCHDIPIf you find benchdipseasy, addingweightwill ensureyoureachfailurewithinyourchosen reprange.
BENCHDIP
WITHLEG
LIFTBy lifting one legasyou dip, youintroduce a rotationaleffect into themove,which forcesyour coremusclestoworkharder tomaintain perfectformthroughout.
Feet onbench
at sameheight
aships
Alternatelegsw
eachrep
Placea weightplate
onyourlap
Asyou lower, liftone
legoffthefloor
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ARMS
30 Mens Fitness
The big tricepsmove. This can betouget right at first, but keep at it if youwaadd real powerandmass to your upper
Target: triceps, c
Di
Bodyupright
Gripparallelbars justwiderthanhip-width
Lower slowly and
push back up
powerfully
Lo
com
to
s
Point yourelbows
straightback
Dont swing
yourlegs fo
momentum
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ARMS
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ASSISTEDDIP
If you struggle todo full dips, thedipmachinecan helpyougetstarted.A set oflightdipsisalsoa goodwaytowarmupyourdelicateshouldermusclesbeforemoving ontofull dips.
Variations
WEIGHTED
DIPIf you find dipseasy, hang aweightplate from yourwaistso that you hitfailurewithinyourchosen reprange.
FOLDDIPBydrawing inyour knees andleaningforwardduring the dip, youcantakesomeofthepressureoff yourshoulders becauseit lessenstheanglebetweenyour torsoandupper arms.
Useadip
machineto aid
themovement
Leanforwardand
draw inyourknees
asyoudip
Hanga weightplate
froma belt
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ARMS
32 Mens Fitness
Bybringingyour hands close together for a bench prestransfermuchof the emphasis fromyour chest to your tr
Target: triceps, c
Close-grip bench pres
Hands closetogethe
onthe bar
Sho
head
ont
Feetflat onthe floor
Bringthebar do
towards your ste
Keep yourelbowsclose to
yoursidesto emphasise
yourtriceps
Lower thebar slowly
andpress
up powerfully
Braceyour coreand
dont archyour back
Squeezeyour shoulder
bladestogether to
stabiliseyour body
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ARMS
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DIAMOND
PRESS-UPTouchyour thumbsand index fingerstogether (theymake the shapeof a diamond) tofocus the workloadon your triceps whiledoing press-ups.
Variations
UNILATERAL
WALL
PRESS-UPYou need to keepyour elbow tuckedin to maintainbalance,whichplaces the emphasison your triceps.Tomake the moveharder stand further
away from thewall.
MEDICINE
BALL
CLOSE-GRIP
PRESS-UPThe medicine ball
adds wobble to adiamond press-up,forcingthe stabilisingmuscles in your coreand shoulders towork harder.
Touchfingers
together
Elbowclose to
yourside
Braceyourcoreto
preventwobble
Bodystraightfrom
headto heels
Bodyina
straight line
Bodyina
straight line
Elbows close
toyoursides
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ARMS
34 Mens Fitness
Blast your triceps longheadthis focused EZ-barmove
Target: tri
Lying triceps extensio
Hold thebaroveryour
face,not yourchest
Back andhea
resting on thebe
Braceyourcore
Keep yourupper
arms inthe same
position throughout
Dont archyour back
Lower thebar s
behindyourhe
O
w
Squeezeyour triceps
atthe topof themove
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ARMS
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REVERSE
GRIPLYINGTRICEPS
EXTENSIONBy holding thebarwith an underhandgrip you shift theemphasis to thetricepslateral head.
Variations
DUMB-BELL
LYING
TRICEPS
EXTENSIONWork both tricepsin isolation by usingdumb-bells. Thisalso helpsif youhave weaknessesin your shouldergirdlethatcan beexacerbated by usinga bar that locksyourwrists into place.
SWISS
BALLLYING
TRICEPS
EXTENSIONAdd extra wobbletogive yourcore athoroughworkoutat thesametime.
Underhandgrip
Keep yourbodyhorizontal
andkneesbent90
Holddumb-bells
with ahammergrip
Hold a single
dumb-bell in
bothhands
Bringtheweigh
either sideof you
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ARMS
36 Mens Fitness
Add shape and definition toyour tby targeting each arm separ
Target: tri
Seated one-arm overheatriceps extensio
Bringthe weight behindyour headwithout
leaningfor ward
Placeyour
freehand
behindyourback
Feetflat onthefloor
Sit uprightwith
backstraight
Squeezeyour
triceps atthe top
ofthe move
Keepthere
yourbody
duringthe
Pressthe weight
straightupElbowpointing
tothe side
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ARMS
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SWISS BALL
ONE-ARMOVERHEAD
TRICEPS
EXTENSIONTheSwissball forcesyoutomaintain goodposturethroughoutthemove,and toperformthemovewithperfect form.
Variations
SEATED
EZ-BAR
OVERHEAD
TRICEPS
EXTENSIONUsing anEZ-barallows you topressmoreweight,meaningbiggermusclegains.
DUMB-BELL
OVERHEAD
TRICEPS
EXTENSIONIf you donthaveanEZ-bar you canplaceboth hands ona dumb-bell. Somepeoplewill find thisplaces lessofatwistingforceat theelbowsandshouldersthancan happenwithanEZ-bar.
Pick a ballthatallows
you tositwith your
thighs horizontal and
feet flaton thefloor
Keep yourbodyuprightthroughout
themove
Wriststurned
in slightly
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ARMS
38 Mens Fitness
Thismove hitsyour triceps froma new angle, placing additional forceomuscle at the top of themove compared to the overheadtriceps exte
Target: tri
Dumb-bell kickbac
Rest your hand on
thebenchbeneath
yourshoulderSetthebenchat
aroundknee-height
Bodyhorizontal,
with upperarmin
linewith yourbody
Presstheweight
straightback,moving
onlyat yourelbow
Keeptherest ofyour
body inthe sameposition throughout
Letthe dumb-bellhangstraightdown
Look
soyo
isinli
you
S
tri
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ARMS
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DUMB-BELL
KICKBACKWITHLIFTAfter performingadumb-bell kickback,lift your straight armabove thehorizontaltoplace greateremphasis on the longhead ofyour triceps.
Variations
TWO-ARM
KICKBACKWork botharmsat thesametime but you needtobestrong in thecoreto maintainthis position.
CABLE
KICKBACKThecable placesgreater forceonyourmuscles atthe beginning
of themovecompared tothedumb-bell kickback.
Keep your core
bracedtomaintain
theposition
Makesurethere is
tensionon thecable
at thebeginningof
themove
Keepyourbackin
itsnatural arch
Liftyour armwithout
over-straining your
shoulderjoint
Setthecablea
belowshoulder
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ARMS
40 Mens Fitness
This exercise is easy to performthecable provides resistance a
the full range of them
Target: tri
Triceps press dow
Setthecableat
head height
Elbowstucked into
yoursides
Feetapart,or you
canplace oneinfrontoftheotherif
it helps balance
Standupright with
backstraight
Dont leanforward
toaid thepress
Keep yourelbow
tuckedin
Squeezeyour
triceps at the
bottomof themove
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ARMS
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ROPEPRESS
DOWNUsing a ropegivesyouan intensecontraction at thebottomof themove.
Variations
REVERSE
GRIP PRESS
DOWNByswappingto anunderhand gripyoushiftthe emphasisto thetricepslateralhead.
UNILATERAL
PRESSDOWNGetbalancedgainsbyworkingeacharm individually.
Usea
hammergrip
Turnyourwrists
out atthe bottom
ofthemove
Underhandgrip
Usea stirrup
handle
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ARMS
42 Mens Fitness
Build your forearmsand get a crushingTarget: forea
Wrist cu
Restyour forearms
onabench
Rollthe dumb-bells
tothe endsof
yourfingers
Letyour hands
hangoverthe edge
ofthe bench
Curlwrists up
Keepforearms
onthepad
Armsparallel
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ARMS
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REVERSE
WRISTCURLHityour forearmsfromtheoppositeside.
Variations
FOREARM
ROTATIONAdda rotationalaspect toyourforearmworkout,whichwill addstrengthtoyour smashes inracquetsports.
BARBELL
COLLARGRIPGeta powerfulhandshakeusing thebarbell collars, orcrusha rubber ball
for the sameeffect.
Usean
overhandgrip
Rot
wrist
palm
Squeezethe collar
andhold fora
two-countbefore
releasingslowly
Startwith palms
facing down
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ABS
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ABS
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ABS
46 Mens Fitness
External obliques
Rectusabdominis
Internalobliques
(beneathexternal
obliques)
Transverseabdominis
(beneath internalobliques)
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ABS
48 Mens Fitness
The classicmove for targetingupperabs and still oneof the
Target: upper abdomi
Crunc
Hold your head off
themat
Curlyour chest
towardsyour knees
Contract your absto
liftyourshoulders
offthemat
Touchyourfingers to
yourtemples dont
pull onyourneck
Feetflat onthefl
Knees bentt
Keepyourlower back in
contactwiththemat
Pauseat thetopo
themove,squeeze
your absandlowe
slowlyto thestar
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ABS
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SWISS BALL
CRUNCHLying ona Swissball worksyourcoreharder tostabiliseyourbody and allowsfora greater rangeofmovementwhendoing thecrunch.
Variations
WEIGHTED
CRUNCHIf crunchesare easyforyou, rather thandoingmore reps,try addingweightto increase theintensity of themoveandstimulatemoremusclegrowth.
CABLE
CRUNCHThecable requiresyoutocrunchagainsta constant force
Lean asfar
backonthe
ball asyoucan
Useahighcableand
ropehandle
Keep yourlower
backin contact
with theball
Hold adumb-bellor weight
plateto yourchest
Leanforward
keepingyour
bodystraight
Useyour abdominals, notyour
arms,to pull theweightdown
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50 Mens Fitness
Place the emphasis on the lowerpart oabs byattacking themfroma different a
Target: lower abdomi
Reverse crunc
Headand shoulders
flaton mat
Contract your
absto lift your
hips offthe mat
Keep yourknees
bent at90
Arms byyoursides
for support
Thighsvertical and
kneesbentat 90
Curlyour knees
towardsyour chest,
hold, thenlower
slowlyto thestart
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MEDICINE
BALLREVERSE
CRUNCHTheextraweightwill stimulate extramusclegrowth.Andusing amedicineballsafeguardsyoufromdroppinga dumb-bellonyourhead.
Variations
TUCKAND
CRUNCHAttackyour absfromaboveand below atthesametime.
SEATED
REVERSE
CRUNCHBysitting on theedge ofa benchyou increase the
workload onyourlower absand forceyourcoretoworkharder tobalanceyourbody.
Claspa medicine
ballbetween
your knees
Useyour absto raiseyourshoulders
andhips atthe same time
Grip theedge ofthe
benchfor support
Leanyour
torsobackto
around45
Feetout infront, and
maintainbalance
Drawyourknees
intoyourchest,
maintainingbalance
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52 Mens Fitness
Hit your abs fromthe side to target the oblthemuscles that frame your six-
Target: obliques (side
Oblique crunc
Touchyourfingerstoyourtemples
Useyour side absto
crunch upsideways
Lieonyoursidewith
yourarm infront
Bendyourknees
Hold fora secondat the
topof themove andlower
slowlyto thestart
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SWISS BALL
OBLIQUECRUNCHGet a greater rangeof movement bywrappingyour bodyaround the ball.
Variations
DUMB-BELL
SIDE BENDVary the resistance youplace on your obliquesby usinga dumb-bell.
MEDICINE
BALL SIDE
THROWDOWNSThis dynamic throwingmovement adds aplyometric element to
your workout, whichfiresup your fast-twitchmuscle fibres.
Jamyour feet
against a wall
forsupport
Moveas faras you
cantotheother
sidewithoutleaning
forwardor back
Throwit down hard to
theside. Catchit on
thebounceand repeat
tothe otherside
Riseup sidew
Leanto theside
holdingthe dumb-bell
Hold theball
overhead
Liesideways and
curlyour body
round theball
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54 Mens Fitness
Add a twist tocrunchto hit your abs
several angles at
Target: abdomi
Crossover crunc
Touch fingers
to temples
Twist yourtorso so your elbow
moves to meetyour knee
Footrestingon
opposite knee
Reversethe move slowly
backtothestart
Contract your absto lift
yourshoulders off themat
Head held offmat
Dont pullon
yourneck
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SWISS BALL
TWISTCRUNCHGetmore rangeon themoveandworkyourstabilisermusclesinto thebargain.
Variations
BICYCLESDo thismovequicklytofullyexhaustyourabdominals.
ONE-ARM
CABLE CROSS
CRUNCHCrunchandtwistagainstresistancetogiveyour six-packa
thoroughworkout.
Lean asfar
backontheball asyoucan
Twistyour torsofrom side
tosidewhilepumpingyour
legs back andforth
Useyour absto
pullthe handle down,
notyour arm
Asyouriseup
twistyour torso
tooneside
Crunchupand bring
yourrightelbow to
yourleft knee
Hold a high cable
inonehand
Alternatesides
with each rep
Drawyour
to yourop
kneeto c
thetwist
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A toughmove that really worksyourabs. If youre feelingstrong youcan hang
a pull-up bar, or youcan restondip buse elbow straps to takeyourw
Target: lower abdomi
Knee rais
Hangfrom
elbowstraps
Try not toswing
Holdyour feettogetheroff the floor
Lower slowly wit
letting your body
Useyour abdominals
todrawyourknees up
towardsyour chest
Hold fora se
thetopof th
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LEGRAISE
Make themovetougher bystraighteningyour legs.
Variations
TWISTING
KNEERAISEBring your obliquesinto play byraisingandtwistingyourkneesat thesametime.
MEDICINE
BALL KNEE
RAISEWhen you getgoodatkneeraises you canadd
resistanceso thatyoucontinue to reachfailurewithinyourchosen reprange.
Keepyourlegs
asstraightas
youcan
Raiseyourknees up
andoutto theside
Gripa medicine
ballbetween
yourknees
Alternatesides
with each rep
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Build a strong linkbetween your uppelower bodywith this classic stabilitym
Target:
Plan
Hold your body ina straight
line fromhead toheels
Elbowsbeneath
shoulders
Headlookingdown
Feettogether
Hold theposition foras long asyou
canwithout letting your hipssag
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SWISS BALL
PLANKTheextrawobbleforcesyour corestabilisingmusclestoworkevenharder.
Variations
ONE-ARMONE
LEGPLANKBy lifting opposingarms andlegsyouintroduce a rotationalforce thatmakesyourmidsectionworkharder tokeep yourbody straight.
FOOTRAISE
ANDHOLDThis isometric holdtargetsyour lowerabsandwill helpyou tomaintaina
strongcoreduringheavy lifts.
Dontlet your
hipsdropbelow
the horizontal
Holdthe positionand thenrepeatwiththe opposite
armandleglifted
Holdyour feet
a fewinches
offthefloor
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Hold your bodystraight to builda powerfuthat will improveposture andsportsperform
Target:
Side plan
Elbowdirectlybeneath shoulder
Hold theposition foras long asyoucan
without letting yourhipsdrop, then
repeaton theother side
Hold your body ina straight
line fromhead tofeet
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SWISS BALL
SIDE PLANKTheextra instabilitymakesholdingthepositiontougher.
Variations
RAISEDSIDE
PLANKLifting and armandaleg introducesothermuscles into theholdandmakesyourcoreworkharder tomaintain balance.
SIDE PLANK
WITH
LATERAL
RAISEUse a lightdumb-bell thismove ismoreabout improvingco-ordination thanbuildingmuscle.
Useyour core
musclesto control
thewobble
Maintainthe plan
positionwhile slow
raisingand lowerin
theweight
Dont letyour
hipssag
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62 Mens Fitness
Thismove targets both the absand themuscles at the front ofyourwhichwork together whenyou raise your legs, suchas whenyoukick
Target: abdominals, hip fle
Bench leg rais
Rest your hips atthe
endof thebench
Gripthe bench
behindyourhead
Feettogether
hangingoverthe
endof thebench
Raiseyourlegs upuntil
theyare almost vertical
Letyour abstake
over to raiseyour
hips offthe bench
Lower slowlytothe start
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HIPRAISE
Lift yourbumoff thefloor toplaceextraworkonyourabsandhips.
Variations
WEIGHTED
HIPRAISEHolda dumb-bellin your feet toincreasetheresistance justdontdrop it onyour head!
MEDICINE
BALLLEG
DROPMake your abs,hipsandadductors(theinsides of yourthighs) work hardwiththismedicineballmove.
Point yourlegs
straightup
Loweras slowlyas y
can,stopping befo
youtouchthefloo
Pushyourfeet tow
theceiling,raising
hips offthema
Gripa dumb-bell
betweenyourfeet
Gripa medicine
ballbetween
yourfeet
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Make your abs singwith thisadvancedmoverequiresflexibility aswell asa strong
Target: upper and lower abdomi
Jacknif
Feet together, held
offthefloor
Armsbehindyour
head, heldoff
thefloor
Contract yourabs andbring
your arms andlegsupto meet
above yourstomach
Keepyourlegsas
straightas you can
Squeezeyour abs
atthe topof them
andlowerto thest
slowlyas youc
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SWISS BALL
JACKNIFEThis moves takesgravity outof theequationbut addsin extra wobbleto keep your corestabiliser musclesworking hard.
Variations
MODIFIED
V-SITIf the jacknifeproves too hard,this move targetsthe samemuscleswithout placing somuch strain on yourhamstrings andlower back.
SWISS BALL
PASSING
JACKNIFEPass theball fromhandsto feet toensure that you
maintain perfectform at alltimes.
Body ina straight
linefrom head
to feet
Situp
bringingyour
lower back
offthe mat
Drawyour knees
to yourchest
Feet raised
Graspa Swissball
behind yourhead
Lower slowly with
theball clasped
betweenyour feet
Hands beneath shoulders
Instep resting onthe ball Rollyour feet
over theball
Arms bysides
Drawyour
knees to
yourchest
Balance o
bumatthofthe m
Pass theballfrom
handsto feet atthe
topof themove
Return th
toyourha
thenex
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Seated Russian twis
Bodyheld at around
45 tofloor
Twistyourtorso totheother side
Staylookingforward
Lookforward
Holddumb-bellin bothhands at arms length
Twistyour torso
toone side
This rotationalmoveworks your obliquesandcore to give you a strong foundation for all s
Target: obliq
Knees bentat 45
Backstraight
Useyour absto control
themomentumof
thedumb-bell
Maintainthe angle
ofyourupper body
tothefloor
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SWISS BALL
RUSSIANTWISTTheSwissballmakesthismove easieronyour lower backbutstillmakesyour coreworkhard tostabilisethewobble.
Variations
LOWER-BODY
RUSSIAN
TWISTTransfertherotational emphasistothelowerpart ofyourabdominals.
STANDING
CABLE
RUSSIAN
TWISTThecable provides
a constantresistanceasyouturnyour torso.
Bodyina
straightline
Twistover toone
sidekeeping you
legsstraight
Twistyourtorso
away fromthecable
Arms outto thesides
forbalance
Setcableat
chest height
Twist to theother side,
looking in thedirectionof thedumb-bell
Holdthe dumb-bell
straightabove
yourchest
Headand
shouldersresting
ontheball
Twistyour torsooverto
oneside until yourarmsareparallel tothefloor
Legsstraight up
intheair
Shouldersst
flaton thefl
Dontlet yourfeettouchthefloor
Altewi
Standside-on
tocable
Feet apart
Staylooking
forward
Keep arms
straightat
chest height
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Make your abs and lowerbackwork together to stabiliseyourin thismove, whichyoucanmake as easy oras hard as yo
Target:
Barbell rollou
Startwiththeb
directly ben
your should
Backstraight
Backstraight
Armsstraight
Useyour abdominalsto
control themovement,
making it slowand deliberate
Grip thebarjustwiderthan
shoulder-width apart
Rollthebarasfaro
youcanbeforeyou
youmight breakfo
thenreturn
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SWISS BALL
ROLLOUTThis variationplaces lessstrainonyour lower backbutmakesyour coreworkhard tostabilisethewobble.
Variations
TOWEL SLIDE
FLYEThisbringsyour chest andshoulders into playfora really testingupper-bodymove.
SQUAT
THRUSTSJumpyour feetbackandforth to reallyworkyour coremusclesandget
your heart racinginto thebargain.
Restyour forearms
ontheball
Slidethemforward
andoutto thesides
inanarc
Jumpyourknees in
beneathyou, then
back,at speed
Usetwotowelsthat
slideeasily
Startina
press- up
position
Useyourabsto
control thewobble
Dontlet your
hipssag
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BACK
BACK
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72 Mens Fitness
Trapezius
Teresmajor
Latissimusdorsi
Rhomboid (beneathtrapezius)
Erector spinae
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BACK
The poor old back muscles never get alook-in, literally. When you view your
body in the mirror you cant see your back,so its tempting to ignore your back musclesduring training and concentrate on the glorymuscles at the front chest, abs and biceps.However, you ignore your back at your peril.
Not only does a strong back improve yourphysique, it helps to correct your postureand prevent injury. If, like many men, youspend hours in the gym doing bench pressesbut give little attention to your back, theover-developed muscles in your chest and
front shoulders will pull your shouldersforward, making you look hunched like agorilla, which is fine if thats the look youreaiming for, but not so good if you preferto look like a Homo sapien. Also, a muscleimbalance from too little back training canlead to a lack of flexibility at the shoulder,which can in turn lead to injuries from badlyperformed exercises. The moral is: pay asmuch attention to your back as your front.
Your upper back is criss-crossed withmuscles that manipulate your shoulders,
allowing you to pull objects towards youand make a shrugging motion. The trapezius(traps) originate at your neck and spread outacross your shoulder blades and down yourspine. Beneath your arms, your latissimusdorsi (lats) are the wide wings that draw yourarms down and in, such as when you do pull-ups. These large muscles are supported by ahost of smaller ones that allow your arms andspine to move in a multitude of planes.
Running down the sides of your backbone, the erector spinae muscles do the
job of supporting and stabilising your spinewhenever you bend. These are the musclesthat, if trained properly, will protect youfrom lower back pain when you do heavylifts. Along with your abdominal muscles, theerector spinae form part of the core that werefer to on many occasions in this book.
Main exercises
Bent-over row
Cable row
One-arm row
Pull-up
Lat pull-down
Shrug
Good morning
Two-point box
BACK
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BACK
74 Mens Fitness
One of the original big-musclemTarget: traps, lats, rhomb
Bent-over row
Neck inline
withspine
Letthebar hang
straightdownat
around kneelevel
Feetshoulder-
widthapart
Tenseyourcore
musclesto stabiliseyourbody
Holdyour torso
steadythroughout
themove
Pull thebarinto
yoursternum
Squeezeyour shoulder
blades together
Retract shoulder
bladesBackstraight
Leanforward
atthe hips,
notthe waist
Knees bentGrip thebar just
wider thanshoulder-
widthapart
Lower thebarbellslowlyto thestart
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DUMB-BELL
BENT-OVERROWRequires a bitmoreco-ordination thanthe barbell versionand prevents thestronger sideofyour body doingallthe work.
Variations
REVERSE
GRIPBENT-
OVERROWBy reversing the gripyou target your latsand lower traps more.
BENT-OVER
FLYEThis move useslighter weightsbut allows youto get a really
strong scapularretraction(theaction of pullingyour shoulderblades together).
Raisetheweights
straightoutto the
sideswithoutmoving
your upper body
Allowyourwrists to
turnnaturallyduring
themovement
Usean
underhandgrip
Keep a slight
bendin
yourelbows
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76 Mens Fitness
Ensureperfect form for this move andrepay you with realmuscle-mass
Target: mid traps, lats, rhom
Cable row
Retract your
shoulderblades
Keepa bend in
yourknees
Backstraight
Usea neutral grip
Returnslowly
tothestart
Keepupper
movemen
aminim
Squeez
shoulder
toget
LookforwardEnsure thereistensionon the
cablebefore
youbeginPullthe handle
intoyoursternum
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WIDE-GRIP
CABLE ROWPlace moreemphasis on yourrear deltoids (backof your shoulders)andmid traps.
Variations
SQUAT-TO-
ROWThis turns thecablerow into a full-bodymovement thatworks the legs, core,back and shoulders.
INVERTED
ROWUse your ownbody weight tocomplete the row.
Useawide bar
Standup anddraw the
cableinto yourgut
Pull yourchestto thebar,
keepingyour bodystraight
Squatdownuntil your
thighsareat least
parallel to thefloor
Hangfrom
abarsetat
thighheight
Feet andhands
shoulder-width apart
LowcableBack
straight
Bodystraightfrom
head toheels
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ONE-ARM
REVERSEFLYETheflyemovementtakesthearmmusclesoutoftheequationandplaces allthestress on thetrapsandrear deltoids.
Variations
ONE-ARM
CABLE ROWGive yourcoreaworkoutbyholdingyour bodyuprightduring therow. Thistakessome ofthestress offthe latsandplaces it onthe rear deltoid.
SPLIT SQUAT
TOONE-
ARMROWThiswhole-bodymoveworks thelegs, back, arms
andshoulders,and introducesa rotationaleffecttoworkyourcoremuscles.
Usea lighter
weightthanyou
wouldwitha row
Holdyour body
straightasyoudraw
thecableback
Standup anddraw the
cableinto yourside
Raisetheweight
straightoutto
theside
Setthecableat
shoulderheight
Start ina lungewith
righthandand left
footforward
Keep a slight bend
inyour elbow
Turnyourbody
towardsthe cable
Lowcable
Turnyourbody
awayfromthecable asyoupull
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80 Mens Fitness
Work against your ownbodyweight in thisclassiofstrength. The overhandgripensuresmosto
work is done by your back andnot your
Target: lats, traps, rhomb
Pull-u
Grip thebarjust
widerthan shoulder-
widthapart
Letyour bodyhang
straightdown
dont swing
Pullup untilyo
isovertheExtendyour
arms fullyin the
downposition
Lower slowly
tothestart
withoutswinging
Squeezeyour lats
asyoupullup
Overhandgrip
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NEGATIVE
PULL-UPUse a bench ora helper togetyourself into theup position andthenlower yourselfas slowly as youcan. This letsyoudoafewmore repsafterfailureand stimulatesthe eccentricmuscle growth.
Variations
WEIGHTED
PULL-UPIf you can dolots of pull-ups,aweight belt will makesure that you hitfailurewithin yourchosen rep range.
WIDE-GRIP
PULL-UPPlace greateremphasis on yourlats by wideningyour grip.It makes
the movementshorter but tougher.
Loweryourself
slowly
Hanga weightplate
fromabelt
Useawidegrip
onthe bar
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BACK
82 Mens Fitness
Workssimilar musclegroups to thewidpull-up, but allowsyou toadjust the resistancee
Target: lats, traps, rhomb
Lat pull-dow
Widegriponthebar
Torsoupright
Adjustthepad soit
sitssnuglyon
yourthighsto
minimisemovement
Lookforward
Resist the
temptationto lean
back toofarto aid
themovement
Squeezeyour
atthe bottomthemove
Pull thebardownin frontof
youtoyourupper chest
Retract your
shoulderblades
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UNILATERAL
LAT PULL-DOWNWorkonesideofyourbody ata timeforbalancedgains.
Variations
CLOSE-
GRIP LAT
PULL-DOWN
TOTRICEPS
PRESS-DOWNTurna latsmove intoa tricepsmovein asingleexercise.
STRAIGHT-
ARMPULL-
DOWNFocuson yourlats with thissingle-jointmove.
Startwith your
palmfacingawayfromyou
Bodyupright
Armsstraight
Pullyour elbows
intoyour sides
Pullthe bardownto
yourthighs,keeping
yourarms straight
Turnyourpalm
tofaceyouas
youpull down
Pressthe bardokeepingyourelb
byyoursides
Shortbar
Bodyupright
Armsangled
forward15-20
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84 Mens Fitness
Backupright
Grip thebarjust
outsideyour thighs
Shouldersback
Holdfor 1-2se
intheup pos
Dontbe
yourelbo
Raiseyourshoulders
straightup
Goheavy to build a powerful upperTarget: upper t
Shru
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Mens Fi
Usea lighter
weightthan
with a shrug
Performan
upright row
Raiseyourelbows
high tothe sides
Palms facing body
Startwith
dumb-bellsin
frontof thighs
UPRIGHTROW
Bring your shouldersinto play toaid youruppertraps in liftingtheweight.
Variations
DUMB-BELL
SHRUGUsingdumb-bellsallowsyouholdyourhandsin amorecomfortablepositionat yoursides, andworksbothsidesof thebodyindependently.
DUMB-BELL
UPRIGHTROW
ANDSHRUGCombinetherowandshrug togiveyour upper traps
a double hit. Thenshrugyourshouldersup further
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86 Mens Fitness
Thismovewill strengthen your erector smusclesaswell as the backs of your legs. Be
tomaintainperfect form toprevent inj
Target: lower back, hamstrings, gl
Good mornin
Bendforwardfrom the
hips, notthe waist
Pushyourhips ba
tomaintainbalan
Keep a naturalarch
inyourlower back
Handsjust
outsideshoulders
Bodyupright,
corebraced
Rest thebaracrossthe
backof yourshoulders,
notyour neck
Shouldersback
Feetshoulder-
widthapart
Bendyourkneesslightly
Sho
b
Lean asfar
forward as the
stretch inyour
hamstringswill
allow(but
notbeyond
thehorizontal)
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SPLITGOOD
MORNINGPlace extra pressureonyour hamstrings with thisone-sided move.
Variations
SINGLE-LEG GOOD
MORNINGStanding on one legrequiresyour coremuscles lower backandabdominals toworkharder to maintain balance.
MEDICINE-BALL
SLEDGEHAMMERDone quickly andpowerfully, thisexercise targets a hostof muscles around your
body, especially thestabilising muscles inyour lower back.
Placeone foot
onalowbench
Straighten yourlegs
andlifttheball high
Standon onefoot
Bringtheball down
powerfully through
your legs
Makethemove
slowand balanced
Keepyourbackflat
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88 Mens Fitness
This simplemovewill strengthen the stabilisingmuscles around yourwhichwill help to keep youstrong and injury-freewhendoing bigge
Target: lower
Two-point bo
Bring yourelbowto
meetyouroppositeknee
beneathyour stomach
Kneelon allfours
Stretchyourarm
andlegout
Holdthe position
fora two-countin
theup position
Lookdo
Yourbodyshouldform astraight
linefrom footto fingertips
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DORSAL
RAISEWITHSHOULDER
ROTATIONTwistingyourhandsbackat the top ofthemove squeezesyour shoulder bladestogether forastronger contraction.
Variations
AQUAMANThe swimmingmotion isnot aseasyas it looksandisgreat for a stronglowerback.
SWISS
BALL BACK
EXTENSIONTheballallows fora greater rangeofmotionwhen
exercisingyourlowerback.
Handshelduptothe sides
Liftoppositearms andlegs
alternatelywitheach rep
Jamyour feetagainst
awall forsupport
Liftyour chest
offthemat
Keep armsand
legsstraight
Wrapyour body
around theball
Twistyour hands back
soyourthumbspoint
towards theceiling
Squeezeyour shoulder
blades together
Lift your back un
bodyforms a st
line dont over-
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CHEST
CHEST
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Serratusanterior
Pectoralismajor
Pectoralisminor
(beneathpectoralismajor)
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CHEST
You mostly use your chestmuscles (pectorals) when you
push objects away from you. So themost obvious exercise to build upyour chest is the bench press. In thisyou use your pectorals, serratus,front shoulders and triceps to pressa heavy bar directly above yourchest from a lying position.
The bench press has long beenconsidered the main test of upper-body strength for men, which iswhy every gym has a queue for
the bench press rack, and why acertain type of gym-goer alwaysopens every conversation with thequestion: So, what do you bench?
Despite the undisputed benefitsof the bench press you shouldmake it the cornerstone of yourchest workout be wary of focusingon this one exercise at the expenseof all others. Like any muscles,the pecs need to be worked froma variety of angles to get the
maximum growth stimulation,and simply changing the angleof the bench, or opting fordumb-bells instead of a barbell,can make a world of difference tothe development of your chest.
The pectoralis major is a largeblock of muscle that attaches toyour ribs beneath the collarbone.Although it is one single muscle,training experience suggests youcan target the upper, middle or
lower portions of your chest muscledepending on the angle from whichyou attack it. An incline bench presswill focus most of the effort onthe upper portion of your pecs, forexample, although it will still workthe entire pectoral muscle.
Main exercises
Bench press
Dumb-bellbench press
Incline benchpress
Decline benchpress 1
Dumb-bell flye 1
T press-up 1
Dumb-bellpullover 1
CHEST
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Hands wider than
shoulder-width apart
Headand shoulders
supportedby benchKnees bent90,
feet flaton floor
Lowerthe barslowlyto
yourchestand press
backup powerfully
Dontarch yourback
during thepress
Press downwith
your feet
This stapleofmostmens workouts isstbestway to build a powerful c
Target:
Bench pres
Braceyour
coremuscles
Keepa naturalarchin yourback
you shouldjust beableto slip the
fingers of onehand between your
lowerbackand thebench
Lift thebarfrom
rack andhold itdir
above yourche
Contract your
shoulderblades
Returnthebar tothe
rackonce finished.
A spotter isuseful to
helpyoureplace thebar
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Pressthe bar
upquicklybut
under control
Handsjust widerthan
shoulderwidth
Makesureyou position
thebench sothe baris
over your chest
Body ina straight
linefrom head
to heels
BALLISTIC
BENCHPRESSPushthebar upexplosively, as ifyouweretryingtothrowit offyou,tofireup your fast-twitchmusclefibres(just dont letgo!).
Variations
SMITH
MACHINE
PRESSThemachinelocksthe bar intoa pathsoyoucanconcentrateonpressing themaximumweightin safety.
PRESS-UPWork your chestanywhere, anytimewiththissimple,classicmove.
Elbows pointingback,
notto thesides
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Holddumb-bells
at chest level
Knees bent90,
feet flaton floor
Dontarch your back
Palmsfacingforward
Dumb-bells takemoreeffort to stabilise thana bar, and allowgreater range ofmovement,making themovetou
Target:
Dumb-bell bench pres
Presstheweights
straightupand
lower slowly
Headand shoulders
supportedby bench
Braceyour
coremuscles
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Bodyhorizontal from
headto knees
Return eachweight
to thedown position
before liftingthe next
Gripthe sides
oftheball
Body ina straightline
dontlet yourhipssag
SWISS BALL
DUMB-BELLPRESSLying on a Swissballmeans you have tostabilise your entirebody, which helpsto build a strongerfoundation fromwhich to improveyour bench presses.
Variations
ALTERNATING
DUMB-BELL
PRESSWork eachsideof your chestindependently toiron outanymuscle imbalances.
SWISS BALL
PRESS-UPThis deceptively difficultmove requires yourchest muscles to controlthe wobble, making
them more stableinheavier presses.
Knees bent90
Headand shoulders
supportedby ball
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Place the focus onthe upper part ochest bytilting the bench upw
Target: upper
Incline bench pres
Removethe bar
from therack
Handswiderthan
shoulder-width apart
Feetflat onthefloor
Braceyour
coremuscles
Elbows to thesides
Dont archyour ba
Lowerthe barslowlyto your
chestand pressup powerfully
Benchset at30-45
Holdthe bar directly
above yourchest
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SWISS BALL
DECLINEPRESS-UPThe additionalwobblegivesyourcorea goodworkoutaswellasyourupperchest, shouldersandtriceps.
Variations
INCLINE
DUMB-BELL
PRESSWork bothsidesofyourchestindependentlytoprevent yourstronger sidedoingallthework.
INCLINE
SMITH
MACHINE
PRESSWhenyou dont havea spotter tohelp you,theSmithmachinelets you pressheavyweights in safety.
Feettogether
onball
Presstheweights
straightup
Palms facing forward
Placethe benchso
thebar sitsdirectly
above yourchest
Dontlet your
hipssag
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Byangling the bench downwardtarget the lower portionof your c
Target: lower
Decline bench pres
Lowerthebar slowlyto
yourchest andpress
backup powerfully
Handswiderthan
shoulder-width apart
Bench angled
at30-45
Dontarch yourback
asyoupressup
Elbows to
thesides
Lift thebarfrom the
rack andhold itdirectly
above yourchest
Braceyour
coremuscles
Feet secured
beneath pads
Headand shoulders
supportedby bench
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INCLINE
PRESS-UPA great way towarmup before doingdecline presses, orto exhaustyourlower pec musclessafely afterwards.
Variations
DECLINE
DUMB-BELL
PRESSThe dumb-bells allowfor a greater range ofmotion than the bar,and can bekinder toyour shoulder andelbow joints.
DECLINE
SMITH
MACHINE
PRESSThe Smith machine
means you donthaveto worry aboutcontrolling the bar, soyou canafford togoas heavyas you dare.
Extrabonus
tipcaption
hereplease
Dontlet your
hipssag
Presstheweights
straightupfrom
yourchest
Positionthe bench
sothe baris directly
above yourchest
Handsjustwiderthan
shoulderwidth
Palms facing
forward
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The flye isolatesyour chest by takingarmmuscles out of the equ
Target:
Dumb-bell fly
Palmsfacing
eachother
Dumb-bells held
directlyabove chest
Feetflat onthefloor
Headand shoulders
supportedby bench
Lower thedumb-bellsin
anarc outto thesides
Lower thedum
asfar asis comf
Keep a slight bend
inyourelbows
Useyourpectoralmuscles
to reverse themovementbacktothestart
Dontarch
yourback
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SWISS BALL
DUMB-BELLFLYETheball requiresyou toholdyourbody rigidduring themove,ensuring thatyou usegood formtoexecute theflye.
Variations
INCLINE
DUMB-BELL
FLYEPlace theemphasisonyourupperpecs bytilting thebenchupwards.
CABLE
CROSSOVERThecablesgivegreater resistancethandumb-bellsat thepoint where
your handscometogether, creating apowerfulcontractionin your pectorals.
Bodyhorizontal
fromheadto knees
Benchangled30-45
Standbetween dual
cablesset above
shoulderheight
Holdthe dumb-bells
directlyabove yourchest
Bringyourhands
togetherin front
of yourchest
Headand shoulders
supportedby ball
Knees bent90
Splitstance
forbalance
Maintainthe sametorsoposition
throughout
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Turn the humblepress-up intoa powerful muscle-building tooworks the chest, shoulders, armsand core inone dynamicm
Target:
T press-u
Body ina straight line
fromheadto heels
Dontlet your
hipssag
Feetshoulder-
widthapart
Pushup powerfully
andtwist your body
Keep your
bodystraight
Roll onto the
sidesof yourfeet
Gripdumb-bellswith
straightwrists
Handssho
widthap
Elbows close
toyourbody
Raisea dumb-bell
overheadwith
yourarm straight
Gostraigh
thenext pre
lifting theop
armon then
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Pass the
andfor
eachp
CLAP
PRESS-UPWhen you push upexplosively enoughsothat you can clapyour hands, youtarget the fast-twitch muscle fibresthat havethe mostpotential for growth.
Variations
PASSING
MEDICINE-
BALL
PRESS-UPThis move blendspower andco-ordination togiveyou functionalupper-body strength.
ALTERNATING
OFFSETJUMP
PRESS-UPJumpyour handsbackwards andforwards while doing
shallowpress-ups tohit your musclesfromdifferentangles.
Bodystraight
Pushup andpassthe
ball tothe otherhand
Start with onehand
ona medicineball
Push upso youleavethe
floor, clap,and go straight
into thenextrep
Move yourh
back andfo
witheach
Pressup powerfully
andswap theposition
of yourhands
Putone handlevel
withyour head
Elbows pointingback
Putone handlevel
withyour chest
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Ansingle-jointmove that hitslower chest, lats and tr
Target: pecs,
Dumb-bell pullove
Graspa dumb-bellin both
hands over yourchest
Headand shoulders
supportedon bench
Feetflat onfloor
Lower theweightsl
behindyourhea
Keep a slight bend
inyourelbows
Dontarch yourback
Coremusclesengaged
Useyour pecs to
draw your armsback
over yourhead
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SWISS BALL
DUMB-BELLPULLOVERCounteractingthewobble gives yourcorea thoroughworkoutaswellas your chest.
Variations
DUMB-BELL
PULLOVER
PRESSBybendingyourelbowsandstraighteningthemasyou raisetheweight,you giveyour tricepsandextraworkout.
CABLE
PULLOVERThecable ensuresthat you dont loseresistanceat thetop of themove.
Headand shoulders
supportedby ball
Straighten yourarms as you
bringtheweightover yourhead
Bend your elbows atthe
bottomof themove
Bodyhorizontalfromheadto knees
Placeyourbench sothetensionr
on thecable throughout them
Usea hammergrip
ona rope handle
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LEGS
LEGS
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Vastusmedialis
Rectus femoris
Vastus lateralis
Vastus
intermedius
(beneathrectus
femoris
Bicepsfemoris
Semitendinosus
Semimembranosu
Gluteusmaximus
Gastrocnemius
Soleus
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LEGS
Your legs and backside (glutes) contain thebiggest muscles in your body and form
half of your total muscle mass, but do you givethem half of your workout time? Too manygym-goers relegate legs to occasional workoutsessions, which explains the popularity of longshorts on the beach. But whats the point ofhaving bulging biceps and a huge chest if theysit atop a pair of sparrow legs? A Mens Fitnesssurvey discovered that the part of a man thatwomen most liked to stare at is the bum,so youve no excuse for ignoring your lower half.
Whats more, if you want to build big muscles
in your upper half, you need to work the musclesof your lower half. The reason is that the legmuscles are so large that training them createsa huge hormonal surge in your body that affectsall your muscles so doing squats can help youto build your biceps.
The main muscles on the front of your thighsare the quadriceps. As the name suggeststhey are made up of four heads that help tostraighten your knee and stabilise your kneecap.On the back of your thighs the hamstrings aremainly concerned with extending your hips and
flexing your knee. Together, your quads andhams work with your glutes every time you gofrom a sitting to a standing position.
To build muscle mass on your legs, no exerciseis more effective than the squat. You are obligedto move heavy weights while stabilising yourbody, and the move involves a huge numberof lower body muscle fibres. For many peoplethe squat can seem like a tricky move, but itsworth practising to ensure perfect form. Onceyouve got it, it will form the cornerstone ofyour muscle-building workouts. Using a Smith
machine can help to stabilise your body if youare worried about maintaining good form withheavy weights, but it should not be seen as areplacement for good squat technique.
Having said that, as always you should do aswide a variety of leg exercises as possible tokeep your muscles guessing and growing.
Main exercises
Squat 1
Smith squat 1
Front squat 1
Dumb-bell step-up 1
Lunge 1
Lateral lunge 1
Bulgariansplit squat 1
Romanian deadlift 1
Swiss ball leg curl 1
Standing calf raise 1
LEGS
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Lower untilyour
thighs areparallel
tothefloor
Lookfo
throug
Lift thebar
offtherack
Knees
with
Elbows backBraceyour
coremuscles
The kingof all leg exercises, thisusesmanydifferent mgroupsand shouldbe in everymansmass-building ar
Target: quads, glutes, hamstr
Squa
Rest thebaron the
backof yourshoulders,
notyour neck
Grip thebarclose
to yourshoulders
Feetshoulder-
widthapart
Toes turnedoutslightly
Maintai
naturala
inyourba
Push backup
throughyour heels
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Lookforward
Unlock thebar
from therack
Placeyour feet
slightlyin frontof
your body toput
moreemphasison
yourquads
Restthebaronthe
backof yourshoulders,
notyour neck
The Smithmachine allows you to pressmorewwithout worrying about controlling th
Target: qu
Smith squa
Lower yourbody
until yourthighsare
parallel to thefloor
Feetshoulder-width
apart,toes turned
outslightly
Elbowsback
to retractyour
shoulderblades
Braceyour
coremuscles
Maintaina
naturalarch
inyourback
Keeplooking
forward
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Keeponefoot
offthefloor
Lettheballroll
upyourbackas
yousquat
Placethe ballbehind
your lower back
Thighsparallel
tothe floor
ONE-LEG
SMITH SQUATWork each legindependentlyto iron outanymuscle imbalances.
Variations
DUMB-BELL
SWISS BALL
SQUATIf you donthaveaccess to aSmith machine,this is a suitablealternative, and itforces your coreto work harder tocontrol the motion.
STATICSKI
SQUATFeel the burn in yourquads by holding thisisometric positionforaslong asyoucan.
Loweronly
asfarasis
comfortable
Shouldersand hips
pressedagainstthe wall
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Placing the bar on the front ofyour shouldersmakesyour backmore uprightsquat, emphasising your quads and lessening the pressureonyour lower
Target: qu
Front squa
Rest thebaron thefront
of yourshoulders
Feetshoulder-width
apart,toes turned
outslightly
Backupright
andcore braced
throughout
Keepyourelbows
ashighas youcanduringthe squat
Lower you
until yourth
parallel to t
Keep looking forwa
Grip thebarwith
your finger tips
Elbows
pointing
forward
Pushbackup
throughyour heels
Knees in l
withfee
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OVERHEAD
SQUATA difficult move thattests your postureand shoulder mobilityto thefull.
Variations
SUMOSQUATTakea wide stanceto alter theeffecton your quads.More emphasis willbe placed on theinner thigh.
CROSS-GRIP
FRONTSQUATFolding your armsprovides a platformfor the bar toreston thefront of your
shoulders. This isuseful for people whofindthe front squatplaces strain on theirshoulder joints.
Hold a lightbar
over yourhead
withstraightarms
Backupright
Squatdownas far
asyoucan without
letting yourback
archforward
Widestance,toes
pointingout
Crossyourarms and
grip thebarwith
yourfingertips
Gripa dumb-bell
bytheend Knees in line
withtoes
Keepyour
elbowshigh
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Its amove youdoevery daywhenclimbingstathis exercise provides functional stre
Target: glutes, qu
Dumb-bell step-u
Holddumb-bells
byyoursides
Backupright
Back
upright
Pushupwithyour
leading leg
Step backdownwith t
trailingleg andrepeat
before forall repsbef
swappinglegs
Lookforward
Usea benchor step
that isno higher
thanknee height
Placeyourwhole
foot onthebench
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ONE-LEG
BENCHSQUATFocuson your quadsandthe muscles thatstabilise your knees.
Variations
SIDESTEP-UPAttack your glutesfrom a new angle,introducing yourinner-thigh muscles(adductors)to helpwith the workload.
STEP-UP AND
JUMPImprove sportingprowess with aplyometric move thatbuildspower in your
glutes and quads.
Standon edge
of bench
Standside-on
to bench
Keep backstraight
Stepdownto
sameside
Pushoff leading leg
powerfullyto jump
intheair
Onefoot hanging
over edge
Knee inlinewithfoot
Pushup throughwholefoot,not
just toes
Land safelyon the
floorand re-set
before repeating
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SPLIT SQUAT
Its like a lungebutwithout the initialstep,soyou canensurethat yourformis perfectandtakesomeofthepressureoffyour knees.
Variations
JUMPING
LUNGEFroma lunge, jumpupandland inanotherlunge. Thismove isgreat forfunctionalpower andstability.
REVERSE
LUNGEBysteppingbackwards insteadof forwards youplace a slightly
differentstressonyour quadsandhams.It alsopromotesgoodco-ordination.
Startina
splitstance
Startina
lungeposition
Jumpupand
swapleg
positionsin
midair
Step
backwards
andlower
intoa lunge
Raiseyour
hands
togainheight
Landin
another
lunge and
gostraight
intothe
nextjump
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All too often ignored, your inner thighvital in turningmovementsduring
Target: adduc
Lateral lung
Takea bigstep
totheside
Headup,
lookingforward
Lookforward
Lower ontoyour
leadingleg
Feetpointing
forward
Feet closetogether
Torsoupright
Holddumb-bells
byyoursidesKnee inline
withfoot
Torsouprigh
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TRANSVERSE
LUNGEOpen up your hips toperform this move,which will help youto turn quickly atsports withoutdamaging your groin.
Variations
DUMB-BELL
LATERAL
LUNGEAND
TOUCHWork yourhamstrings inconjunctionwithyour quads andadductors in thismulti-joint move.
CABLE
LATERAL
LUNGEThe cable can providesideways resistancethatdumb-bells and
barbells cant.
Leanforwardfrom the
hips, notthe waist
Lower theweights
downyourleadingleg
Stepsideways
andturn your
footataright
angleto theother
Lunge towardsthe
cableandpush backtothestart
Standside-onto
alowcable
Lower ontoyour
leading leg
Backflat
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Byplacing one foot ona bench behindyou, youdeactivate that letransfer the emphasis to the front leg, givingyou a unilateralwo
Target: quads, gl
Bulgarian split squa
Torsoupright
Lookforward
Knee inlinewithfoot Dont letyour
frontknee travel
beyondyour toes
Feetpointing
forward
Restthebaronthe
backof yourshoulders
Torsoupright,
corebraced
Backfoot
resting onbench
Leadingleg halfa metre
orsoinfrontofbench
Hipssquare
toyourbody
Lowerun
frontth
almostho
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DUMB-BELL
BULGARIANSPLIT SQUATDumb-bellshelptomake theexerciseeasierbutdont allowyou tocarry asmuchweight,so theyreusefulwhenlearningthis exercise.
Variations
SWISS BALL
BULGARIAN
SPLIT SQUATWith yourback footona Swissball, themovebecomessignificantlymoreunstable,makingyour front legworkevenharder.
SWISS BALL
BULGARIAN
SPLIT SQUAT
WITH TWISTPromote goodbalanceandco-ordinationwithamovethatworksyour bodythroughseveralplanesatthesametime.
Holddumb-bells
byyoursides
Restyour instep
ontheball
Asyoulower, twist
your torsoto oneside
Dothismove
withoutweights
Pistol fingers optional
Alternatesides
with each rep
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Thebestway to build musclemassonthe backs othighs. Ensureperfect form toprotectyour lower
Target: hamstr
Romanian deadli
Initiatethe moveby
leaningforward fromthehips,notthewaist
Unlock your
knees andpushyourhipsback
Headup, looking
forward
Lower thebar slowly until
youfeel a good stretch in
yourhamstringsLetthebar travel
downyourshins
Feetshoulder-
widthapart
Shouldersback
Torsoupright,
corebraced
Grip thebarjust
outsideyour hips
Backflat
Corebraced
throughout
Neck inlin
withspin
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ONE-LEG
ROMANIANDEADLIFTWorkeach legindependentlyandpromote legstability.A great way towarmupyourhamsfor heavyweightRomaniandeadlifts.
Variations
SPLIT
DUMB-BELL
ROMANIAN
DEADLIFTAswell asworkingeach legindependently,thismove ishighlyfunctional as itreplicates thestandardwaymostpeoplebenddowntopick up items.
STIFF-
LEGGED
ROMANIAN
DEADLIFTKeepingyour legsstraightplacesgreater emphasison your hamstringsbutcan putextrapressure onyourlowerback, soensureperfectform, and builduptheweightslowly.
Standon
oneleg
Letthe weights
travel downyour
frontshin
Start in
a split
stance
Leanforward
atthe hips
Keep yourlegs
almoststraight as
you lowerthe bar
Backflat
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Use your own bodyweight to target your hamstTarget: hamstr
Swiss ball leg cu
Feet together
ontopofball
Arms bysides
Headand shoulders
onthemat
Dragthe balltowardsyour
backsidewith yourheels
Raiseyourhips
Keepyour
bodystraight
Body ina straight line
fromshoulders to heels
Pausefor a moment atthe topof the
move andreturnslowly tothe start
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ONE-LEG
SWISS BALLLEGCURLEach leg hastowork twiceashard tostabiliseyour bodyweightonthewobbly ball.
Variations
SWISS BALL
HIPRAISE
AND LEG
CURLA combinationmovethat startsbyexercising your hipflexors (topsof yourthighs) andthenmoves on totargetyourhamstrings.
DOUBLE
MEDICINE
BALLLEG
CURLTwo legs, twoballs. Extraco-ordination isrequiredto pulloff thismove,makingyour coreworkhard tokeepyour bodystraight.
Keep oneleg lifted
throughout themove
Drag t
beneaRaiseyourhips until
yourbody is straight
fromshoulders to heels
Startwithyour body
flaton thefloor
Placea medicine
ballbeneath
eachcalf
Dragthembo
beneathyouunti
heelsareon the
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Your calvesare among the hardestmuscles in the body tobecause theyalready work hardsimplybywalking around
heavyweightsand low repsto forceyour calf muscles into gr
Target: ca
Standing calf rais
Bodyupright
Holdawall
forbalance
Pushup until
yourheelis as
highasit cango
Letyour
non-working
foothang free
Holda dumb-bell
byyour side
Placethe ball of
yourfooton the
edgeofastep
Heeldown
Holdthe t
inyourca
moment
lowering
tothes
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SEATED
DUMB-BELLCALFRAISEHold a weight on yourknees to provideresistance across thefull range of motion.
Variations
JUMPING
CALFRAISEExplosive moves likethis target your fast-twitch muscle fibresthat havethe mostpotential for growth.
SUPINESWISS
BALL CALF
RAISEYour calvesare forced tostabilise yourentire body, makingthemmore efficientwhen it comes tolifting weight.
Restthe
weighton
yourknees
Pushyourheelsup as
farasyoucan
Placethe ball
ofyourfoot
onastep
Pushoff your
toes tojump
intheair
Headand shoulders
resting onball
Push upontoyourtoes
andhold fora two-count
before lowering
Bodyina
straight line
Knees bent90
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SHOUL
SHOULDERS
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SHOULDERS
134 Mens Fitness
Frontdeltoid
Middledeltoid
Reardeltoid
Rotator cuff
(beneathdeltoids)
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SHOULDERS
136 Mens Fitness
Pressthe bar
directly overheadRemain look
forward
Grip thebarjustwider
thanshoulderwidth
Hold thebaron
yourupperchest
Feetshoulder-
widthapart
Add size and strength toyour shouwith thmust-doexe
Target: delt
Shoulder pres
Bodyupright,core
musclesbraced
Lookstraightahead
Keepyourcore
braced donttil
yourhipsforwar
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SHOUL
Mens Fitn
Bendyour
kneesslightly
Bendyourelbows
until yourface almosttouchesthe floor
Asyoupressthe
barup,rotateyourbody tothe side
Feet onbench
PUSHPRESS
Use thepower inyourlegs toinitiate themove. This can helpyou lift moreweightandprevent youfromleaning back at thestart of themove.
Variations
INVERTED
SHOULDER
PRESSGotnoweights?This is the easiestway totrain yourshoulders using yourownbodyweight.
SHOULDER
PRESSWITH
ROTATIONWork your shouldersand coreat thesametime, using
themuscles ofyourmidsection tocontrolthe rotation.
Pushupwithyour
kneesand arms at
thesametime
Bodyforming
an invertedV
Handsshoulder-
widthapart
Useyour core
muscles tocontrol
themotio