senior t man

7/26/2019 Senior t Man

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Training for Gaining: Phase I

Here's an outline of how your workouts should go:

Monday: Legs

Most guys lack in the legs more than any other muscle group. Let's get them

out of the way at the beginning of the week when we're coming off two days

of rest.

Quads

Squat ! " !

Leg #ress $ " %&

Hamstrings

Lying Leg url ! " ()%*

al+es

Standing alf Machine ! " ()%*

Seated alf ,aise $ " %&

-eck

-eck Strap $ " %&

Exercise Performance Notes

Squats: ,egular barbell squats are generally preferred but if necessary in

order to maintain a flat back or for other safety reasons use a Smith machine.

know it's frowned upon but it beats not doing squats if that's the alternati+e.

/esides 0orian 1ates can tell you it worked fine for him.

2ither way the squats are done bodybuilding style: bar high on the traps feet

less than shoulder width apart descend to below parallel e"plode out of the

hole but don't lock out at the top. 3eep tension on the target muscles. t helps


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to keep e+erything tight. 45his means e+erything: tense the thighs hams

glutes lower back abs lats and traps. 2+en grab the bar with serious intent67

Leg #ress: 5he incline leg press seems to be the most popular type of leg press

machine these days. Lea+e the all)too)common practice of loading on e+ery8!)pound plate in reach and doing little quarter mo+ements to the kids. t

doesn't do much for de+elopment and it sure as hell doesn't impress anybody.

9gain keep tight and lower down as far as you can without rounding the

lumbar region off the back pad. 9s with the squat stop ust short of lockout.

0efinitely a+oid hyper)e"tending the knees.

Lying Leg url: -othing +ery complicated here e"cept that you want to

stretch at the bottom and fle" the thigh biceps 4an older term for hamstrings7

at the top of the mo+ement.

Standing alf Machine: 5he amount of o+erload is always important when

you're trying to add muscle si;e but getting a good stretch is paramount when

it comes to cal+es. or some reason most guys tend to do e+en more short

bouncy mo+ements with seated calf raises than other calf e"ercises. 5he style

should be the same as the standing mo+ement: down = stretch = hold = up

= contract = hold.

-eck Strap: Most guys neglect the neck. 0on't be like most guys6 t's an

important muscle group for appearance and inury pre+ention. 5he reason

included the neck strap 4basically a harness that fits o+er your head and is

attached to a chain to hold weights7 instead of a neck machine is that +ery

+ery few gyms ha+e a neck machine. ?ery +ery few ha+e a neck strap either

so bought one and carry it in my gym bag. 1ou may want to do the same.

@ith the neck strap start by using the standard bent)o+er style hands braced

on your knees with the weight hanging down in front of you. Lower your chin

down toward your neck pause then raise your head as far back as possible

and pause in the contracted position.

9s an alternate e"ercise you can use manual resistance either by applying

pressure with your hand or ha+ing a workout partner do the honors. >or

starters sit on a bench touch your chin to your chest hold one of your hands


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to the back of your head then raise your head backward applying as much

resistance with your hand as is necessary to limit your reps to the target range.

5uesday: Light cardio

@alk andAor slow og for &* to $* minutes ust enough to get the circulation

going to help the legs recuperate from the pre+ious day's session.

@ednesday: hestAShouldersA5riceps

5oday we're working all the BpushingB muscles.

hest

/ench #ress ! " !

Low ncline >lyes $ " %&

Shoulders

0umbbell #ress ! " !

Seated Laterals $ " %&

5riceps

0ips or lose


4/25

shoulders and rotator cuff is a priority. 5his means you set your grip ust

slightly outside of shoulder width flare the elbows in and push up straight

not in a modified BSB cur+e or back. @e'll do this touch)and)go style stopping

ust short of lockout at the top. 5he tempo is piston)like but controlled.

Low ncline >lyes: Set an adustable bench at the lowest le+el possible or

prop one end of a flat bench up on a solid block. 1ou want to ha+e an incline

of no more than &! to $* degreesC any higher tends to impact the shoulders at

the e"pense of the upper pecs. 9nd remember ust because flyes are an

BisolationB e"ercise doesn't mean you should do them light.

0umbbell #ress: f you'+e been doing this in the usual manner=seated with a

back brace =try them the old fashioned way: standing6 Sure you can handle

more weight seated and braced but the standing +ersion will build not only

shoulder si;e and power but o+erall core strength. #lus after you work on

these awhile it'll be fun to shut down a young stud half your age when you

challenge him to do his presses Blike a man.B

Seated Laterals: -othing fancy here no twisting the wrists or pouring

anything out of an imaginary cup. Dust keep the elbows slightly bent palms

flat toward the ground and keep them reasonably strict. 9 little body motion

is okay on the last couple of reps but fight to get a peak contraction at the topand don't drop the weight on the negati+e.

0ips: 9 great all)around upper body e"ercise especially for the tri's and delts.

5o put more emphasis on the tri's stay more upright and lock out at the top of

the mo+ement.

/e careful not to lower too farC triceps appro"imately parallel to the ground

will do the ob. f you opt for close grip bench presses instead your inde"

fingers should be about eight to ten inches apart with the elbows flared outslightly to emphasi;e the outer head of the tri's.

#ressdown: 1ou can use a straight bar or a tricep rope. Ese full)range motionsC

make sure the forearms touch the biceps. 9nd squee;e at the bottom

4contraction7 part of the mo+ement.

5hursday: 9cti+e cardio


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1ou ha+e two choices here. 1ou can perform a combination of sprinting and

walking or you can ump rope. f you like the sprintingAwalking combo sprint

for thirty seconds then walk for one minute. 5en sprints is a good goal for

now and no they don't ha+e to be +ery fast at the beginning.

f you choose the ump rope option don't worry about anything fancy with

your form ust keep mo+ing. Start with one minute rounds resting a minute

or so between rounds. >or most seniors a half do;en rounds will gi+e you a

surprising cardio workout.

>riday: /ackA5rapsA/iceps

@e finish off the week by working the BpullingB muscles.

/ack

0eadlift ! " !

/arbell ,ow ! " !

lose


6/25

tends to put a slightly une+en stress on the back and hips due to difference in

BlengthB of the arms when using the opposing grip.

#lace your feet no more than shoulder width apart set your grip as described

abo+e with the bar close to the shins look up and pull keeping your weighton your heels. -o need to lean back at the top of the mo+ement as this can be

dangerous to the lower lumbar region and again we're not in a powerlifting

meet.

/arbell ,ow: 5hough 0orian populari;ed the re+erse grip for rows 4a style

incidentally that ,eg #ark had used decades before7 the regular pronated or

o+erhand grip puts less stress on the biceps and is safer for most people. 3eep

your knees bent 4this acts as a sort of shock absorber to protect the lower

back7 angle your torso abo+e parallel to the ground and pull the weight to the

waist not the chest. Sa+e the wrist straps for your ma" set.

lose


7/25

9lternate 0umbbell url: 9 fa+orite of big arm guys from Leroy olbert to

/ill #earl to ,onnie oleman. >rom a dead hang curl the dumbbell up and

pause at the top then lower completely before beginning the rep with the

opposite arm. 5ry starting off each set with the weaker arm first 4if you ha+e

one7.

Saturday and Sunday: ,est 2at 2noy Life6

Phase I: The Details

2"ercise 5empo

Let's keep this simple. 5he matter of tempo of repetitions 4so many seconds

up so many seconds down so many seconds in the stretch and contracted

positions7 is not without importance but the simple fact is that building mass

and power isn't rocket science.

>rom the standpoint of empirical e+idence or obser+ation '+e trained around

Larry Scott 0raper 9rnold #earl >ranco Fane >errigno #lat; Serge

-ubret /ertil >o" 2d orney asey ?iator Mike Ment;er and numerous

other top guys from the *'s I*'s (*'s and early J*'s plus more currentbodybuilding stars and almost without e"ception if they paid much attention

to a strict BcountB tempo they were doing their best to keep it a secret6

n fact most of these guys seemed to use fairly rapid less than full range of

motion mo+ements. 9rnold for instance didn't lock out on pressing

mo+ements neither did -ubret or >errigno. @heeler did a lot of short quick

mo+ementsC ,onnie oleman uses incredible poundages in an e"plosi+e style.

-ear the end of some sets #lat; did e+erything within his power ust to keep

the weight mo+ing and /ertil >o" ga+e new meaning to the term Bloose formB

= but then you can't knock the results as he was as thick and strong as they

come. >act is a lot of these guys didn't e+en count reps let alone seconds up

and down6

So fellow 5)men what can we take home from all thisK /eside the ob+ious

need for consistency and intensity in training one thing that's key to si;e and

strength is keeping tension on the target muscle. How do we do thatK n

general there are two scenarios. @ith compound mo+ements 4those in+ol+ingmore than one oint and muscle or muscle group such as squats or bench


8/25

presses7 a general rule is to stop short of lockout in order to maintain tension

on the primary target muscle4s7.

Gn squats for e"ample if you come fully erect with locked knees you remo+e

most of the tension from the quads hams and glutes. 5o pro+e this to yourselfwalk out of the rack with your normal squatting poundage and ust stand there.

1ou might feel some discomfort in your traps and lower back but little or

nothing in the quads or hams. -ow bend your knees and lower yourself into a

quarter squat and hold that position. t won't be long before your quads hams

and glutes start talking to you = loudly6

@ith isolation mo+ements 4e"ercises that in+ol+e a single oint andAor a single

muscle or muscle group7 the re+erse is true. Gn leg e"tensions for e"ample

muscle tension is increased by locking the mo+ement out at the top and

holding for a brief pause. 9gain a simple self)administered test will furnish

proof. Select your normal ma" weight for reps on the leg e"tension and power

through a set with no attempt to lock out on any of the reps. ,est a couple of

minutes then do the same weight with a two second pause at the top of each

rep. Halfway through the set you'll feel the difference6

-one of the abo+e should be construed to mean that you should use an

Banything goesB cheat)style of e"ercise. ,ather on your hea+y basics keep themo+ement controlled concentrating on the eccentric or negati+e part of the

contraction and e"ploding on the concentric or positi+e part much like a well)

oiled piston. 9s /ill #earl once

told me BListen to your body and it'll tell you e+erything you need to know

about bodybuilding.B

,est /etween Sets

9gain we're going to keep it simple. Gn your ! " ! e"ercises usually the first

e"ercise for each body part in this routine rest appro"imately a minute and a

half to two minutes. 4Gn your last couple of sets of squats you'll probably be

leaning toward the two minute mark.7 5his will allow you to recuperate

enough between sets to put forth ma"imum effort with ma"imum poundage.

Gn the second e"ercise for each body part the $ " %& e"ercises cut the rest to

about one minute. 5he idea here is to promote the pump. Gn body parts where


9/25

there's ust one listed e"ercise 4shrug for traps leg curl for hamstrings7 rest

about a minute to a minute and a half.

Sets ,eps and #oundage #rogression

>or the ! " ! e"ercises warm up +ery light prior to the first set add weight for

the second and hit your working weight for the ne"t three sets. @hen you get

three sets of fi+e with a gi+en weight increase by fi+e pounds the ne"t

workout and work up again.

9s an e"ample for bench presses a hypothetical 5)man might warm up with

an empty bar then do %$! " ! the first set %I! " ! the second set then &*! for

the work sets. @hen he can do &*! for all three sets of fi+e add fi+e poundsand start the process o+er. n actual practice the work sets might then run

something like &%* " ! &%* " 8 and &%* " $. 5ry to add a rep each workout

until &%* " ! &%* " ! and &%* " ! can be performed.

>or the $ " %& e"ercises do one warm up set then use the same poundage for

the remaining two sets. @hen you can hit the same working poundage two

times in a row increase by about fi+e pounds 4this doesn't apply to the ! " !

workouts7. Let's use the low incline flyes for e"ample. Gur hypothetical

trainee might warm up with $*'s " %& then ump to the 8*)pound dumbbells.

@hen he can do the 8*'s for two sets of twel+e two workouts in a row it's

time to go up in poundage. 5he reason for stabili;ing at least two workouts on

a poundage is to gi+e the body time to adapt and to make sure the one

workout wasn't ust one of those super days we all ha+e from time to time.

#rogram 0uration

#hase of our B5raining >or


10/25

Gnce you get broken into this routine you can add a little more +olume by

making the last set of each secondary e"ercise a drop set. >or e"ample on

chest work up to your ma" weight on the low incline dumbbell flyes for set

number three immediately drop the weight about &* and knock out as many

reps as you can then immediately reduce the weight again and ma" out onreps 4which won't be many at this point7. n essence this procedure will mean

you're doing ten sets for each body part = not too many when you're only

hitting that muscle or muscle group once a week.

Phase II

Monday: Chest, Shoulders, !s

>or senior 5)men who may be increasingly prone to shoulder inury or

nagging shoulder pains combining pecs and delts makes sense from se+eral

standpoints. Shoulders get worked strongly with chest and back and to a lesser

degree with arms and e+en legs. /y hitting chest and shoulders together we

allow more days for rest and recuperation.

9lso since the delts are pre)fatigued by doing chest work first you can get a

shirt)splitting pump with less weight 4which minimi;es ointAconnecti+e tissue

trauma7 and less +olume especially if you choose the right e"ercises.

2nough of the sales pitch. 1ou'll note with this that routine we're

concentrating on BupperB pecs. Here's the outlineC descriptions and a few

photos will follow:

hest

ncline #ress 8 " )(

ncline 0umbbell #ress $ " ()%*

Low ncline >lyes $ " %&

0elts

Seated Smith Machine #ress: 8 " )(

Seated -on)Stop Laterals 8 " %&


11/25

9bs 4superset7

@eighted runches $ " %!

@eighted 3nee n $ " %!

2"ercise #erformance -otes

ncline #ress: @e want a $* to $! degree incline on this one = any higher

shifts too much of the focus from the upper pecs to the delts. Lower the bar

slowly then e"plode upward. 5ry stopping ust short of lockout to keep

tension on the pecs.

ncline 0umbbell #ress: 9n old standby for si;e and power. 5ake the

dumbbells off the rack sit on the incline bench and rest a dumbbell on each

knee. Lean back and BkickB the bells up to your shoulders one at a time. /egin

the presses from a dead start and e"plode upward again stopping ust short of

lockout.

Low ncline >lyes: Set an adustable bench at the lowest le+el possible or prop

one end of a flat bench up on a solid block. 1ou want to ha+e an incline of no

more than &! to $* degrees = any higher tends to impact the shoulders at thee"pense of the upper pecs. 9nd remember ust because flyes are an BisolationB

e"ercise doesn't mean you should do them light.

Seated Smith Machine #ress: 9fter the preceding three e"ercises your delts

will be pre)fatigued. >or some this means a cutback in poundages used for

shoulder pressing mo+ements but this can be an ad+antage as we can promote

growth and pump without ha+ing to stress the oints with super hea+y weights.

3eep the reps nice and smooth = slow descent from the top to ust below

chin le+el then a controlled e"plosion upward. 9s with most compound

mo+ements stop reps ust short of lockout to keep tension on the target

muscle.

Seated -on)Stop Laterals: 5his is a unique mo+ement that'll make you feel

like someone is holding a blowtorch to your delts. 0on't load up on this one

until you get used to it. 5he first couple of sets seem easy but then the fun

begins6


12/25

Sit on a bench with a dumbbell in each hand. 9lways start with your weakest

side. #erform twel+e laterals with one arm only then do twel+e reps with your

other arm. Still holding onto the dumbbells 4you don't let go until all sets ha+e

been completed7 switch to the first arm for twel+e more. ontinue back and

forth until all sets ha+e been completed.

/y the end of your last set you'll know what mean about not starting too

hea+y. 1ou'll also know why '+e only included two direct delt mo+ements in

this program6

@eighted runches Supersetted with @eighted 3nee)ns: >or the weighted

crunches lie on a flat bench with a dumbbell held behind your head. ross

your ankles and raise your knees until they point directly at the ceiling 4your

thighs will be at right angles to the bench and floor7 then curl your torso up

slowly hold the contracted position for a full two seconds then slowly return.

s soon as you get your re"s, ad#ust your "osition so that the

dum!!ell is held !et$een your feet for the $eighted %nee&ins'

(ee"ing your !ac% )at on the !ench and your %nees !ent,

lo$er the dum!!ell until it nearly touches the )oor' Pause

until you feel a lo$er a! *stretch,* then return until the %nees

are once again "ointing to$ard the ceiling'

t's important to keep your knees slightly bent during the Bleg raisesB as thestraight legged position puts undue stress on the lumbar region and also

transfers some tension to the quads. n engineering terms you ha+e one Bpi+otpointB which is the hips.

5uesday: /ack 5raps -eck

/ack

0eadlift 8 " 2F)/ar ,ow 8 " )(

Seated able ,ow $ " ()%*>ront #ulldown $ " %&

5raps

0umbbell Shrugs 8 " )(

-eck


13/25

-eck Strap 8 " %&


0eadlift: @e went o+er this one thoroughly in #hase . 5o recap: Ese straps

and an o+erhand grip. #lace your feet no more than shoulder width apartposition yourself so that the bar is close to your shins look up and pullkeeping your weight on your heels. 9gain there's no need to lean back at the

top of the mo+ement as feel this can be dangerous to your lower back.

2F)/ar ,ow: @ith the 2F bar you can use a re+erse or curl grip with greatersafety than with a regular bar because the angle places less stress on the biceps

and biceps tendon.

3eep your knees bent 4this acts as a sort of shock absorber to protect the lower

back7 angle your torso abo+e parallel to the ground and pull the weight to thewaist not the chest. 5he combination of a re+erse grip and pulling into the

abdomen really hits the lower lats.

Seated able ,ow:


14/25

the morning BtoningB class. &7


15/25

&% url: 9 pro+erbial oldie but goodie. Start with the bar at the e"tended

position down at the thighs. url up to the halfway position stopping at aboutmid waist le+el. #ause momentarily then lower and repeat for a total of se+en

reps.

9t the completion of the se+enth half rep bring the bar up to the shoulders

then lower to the halfway position hold momentarily and repeat. 9t the endof the se+en BtopB half reps lower the bar all the way to the thighs and do

se+en full reps all the way up and all the way down. I N I N I O &%. 0o theseright 4strict with little or no swinging and swaying7 and you'll pump you'll

burn and you'll grow6

Seated 0umbbell url: 1ou can use either a regular flat bench or a bench with

a back brace. f you go for the brace minimi;e the pressure you e"ert against

it = we're working biceps here not thighs and lower back. Starting with thepalms facing one another curl the dumbbells up simultaneously twisting thewrists slightly so that the palms face up at the end of the mo+ement. ,e+erse

the mo+ement on the way down.

able url: 0o this one standing using the short straight bar. able curls are

usually more producti+e if you do them in a +ery controlled manner with adefinite BcrampB or Bsquee;eB at the top of each rep.

Lying 5riceps #ush: -o this isn't a misprint. t's a lying tricep push,not

apress.5his is a mo+ement first populari;ed by Larry Scott 4the first Mr.Glympia for you newbies7 at ?ince's


16/25

5riceps #ressdown: 1ou can use a straight bar or a triceps bar on a pulldown

machine. 2ither way squee;e at the bottom 4contraction7 part of the

mo+ement.

0ouble ,e+erse url: 5his one gets both the forearm fle"ors and e"tensors4bottom and top of the forearms7. riday: 5highs Hamstrings al+es

Quads

Squat 8 " )(0inosaur Hack Squats 8 " ()%*

B! /reath #auseB Leg #resses 8 " %&

Hamstrings

Seated Leg url 8 " ()%*

Stiff Leg 0eadlift 8 " %&

al+es

alf Machine 8 " ()%*0onkey alf ,aise 8 " &*


Squats: 9gain regular barbell squats are generally preferred but if necessaryin order to maintain a flat back or for other safety reasons use a Smith

machine. 9s mentioned in #hase the squats are done bodybuilding style: barhigh on the traps feet less than shoulder width apart.


17/25

#lace your heels on a two inch block of wood with a narrow stance. Hold a

barbell up tight against your lower glutes right where they tie in to the upperhamstrings. 3eeping the bar in that position lower into a full squat pause

momentarily at the bottom and come back up but don't quite lock out. 3eepthe mo+ement controlled but piston)like: down pause up to near lockout and

back down again.

9 couple of sets of these and you'll either want to throw the gym's fancy hack

squat machine out of the window or you'll embrace it6

B! /reath #auseB Leg #resses: 5he icing on the leg pump cake6 @e'll use the

same basic technique as described in #hase with one important difference:

you do the goal reps then lock out at the top position take in fi+e breaths do

your second set of goal reps lock out at the top while you take in fi+e breaths

and repeat for four total sets.

@ill you feel the pump and burnK Gh hell yes6 /ut you'll probably be more

concerned with ust trying to breathe = or trying not to throw up6

Seated Leg url: 5hese hit the hamstrings from a slightly different angle than

the lying leg curl similar to doing a concentration curl for biceps +ersus a

standing barbell curl. f you don't ha+e access to a seated leg curl machine no

problem ust re+ert back to the lying leg curl. 2ither way remember to stretchat the e"tension part of the mo+ement and Bfle"B the thigh biceps 4hams7 at the

contraction part.

Stiff Leg 0eadlift: 5hese are actually semi)stiff legged in that the knees are

BsoftB or ust slightly bent. 5he wrinkle here that really hits the hams is to

place your toes on a two inch block of wood or a couple of &! pound plates.


18/25

on a two inch block or weight plate for stretch and a partner or two to ride

your back.

Saturday: 1ight Cardio

@alk andAor slow og for &* to $* minutes ust enough to get the circulation

going to help the legs recuperate from the pre+ious day's session.

+est 0et$een Sets

,est between sets will +ary anywhere between ;ero to two minutes depending

on the e"ercise. >or instance a couple of minutes between sets of dinosaur

hack squats won't seem like much while on arm work a minute will be about

right. /ut don't forget on some e"ercises like seated non)stop laterals and B!

breath pauseB leg presses there's no rest at all6

Sets, +e"s, and Poundage Progression

Gn e"ercises that call for sets of si" to eight reps pyramid up starting light

for your first set and ma"ing out for the target reps on the fourth and final set.

Gn e"ercises that call for sets of eight to ten reps warm up on the first set hit

your ma" weight the second then immediately drop the poundage %* to &*

for the third set. Gn e"ercises that call for sets of twel+e reps try to maintain

the same poundage for all sets.

9s stated in #hase when you can hit the same working poundage two times

in a row increase by about fi+e pounds.

Program Duration

#hase of our 5raining >or


19/25

always the e"act workout days are up to the indi+idual. Howe+er the

recommendation is three onAone off two onAone off to allow for ma"imumrecuperation. Here's an outline:

Monday: Quads Hamstrings al+es

5uesday: hest and 9bs

@ednesday: /ack plus a BfeederB workout for quads hams and cal+es

5hursday: Gff

>riday: Shoulders and 5raps

Saturday: /iceps 5riceps >orearms

Sunday: Gff

-ote: 2+en though this routine includes a feeder workout for legs only the

arms are worked to some e"tent during chest back and shoulder workouts andshoulders are worked during chest and back. n other words don't panic. 1our

arms and shoulders will get plenty of work6

-ow let's break it down workout by workout. 9fter that 'll pro+ide e"ercise

descriptions where appropriate.

Monday = Legs

Quads

Squat ! " !)(

Hack Squat 8 " ()%*

Leg 2"tension $ " %&

Hamstrings

Lying Leg url ! " ()%*

al+es

alf Machine ! " ()%*

5uesday = hest and 9bs


20/25

hest

/ench #ress ! " !)(

Smith Machine ncline #ress 8 " ()%*

ncline >lyes $ " %&

9bdominals

Hanging 3nee)in & " &*

,ope runch & " &*

@ednesday = /ack 4#lus >eeder @orkout for Legs7

/ack

/arbell ,ow ! " !)(

Gne 9rm ,ow 8 " ()%*

>ront #ulldown $ " %&

0eadlift ! " !

>eeder workout for legs

Leg #ress & " &*

Seated Leg url & " %!)&*

Gne Leg alf Stretch & " &*

5hursday = Gff

>riday=Shoulders and 5raps

Shoulders

Seated 0umbbell #ress ! " !)(

Gne 9rm Laterals 8 " ()%*


21/25

0eltsA5raps

@ide orearms

/iceps

2F)/ar url 8 " )(

9lternate 0umbbell url $ " )(

Scott url $ " ()%*

5riceps

0ips 8 " )(

0umbbell 5riceps #ress $ " ()%*

#ressdown $ " %*)%&

>orearms

,e+erse url $ " %*)%&

@rist url $ " %*)%&


n our o+er+iew of #hases and we co+ered e"ercise performance for mostof the mo+ements in the abo+e routine plus other fine points such as e"ercise

tempo rest between sets and weight progression. 5here are howe+er a fewmo+ements in #hase we ha+en't done in the other two phases. Let's co+er

them briefly.

Hanging 3nee)in: 5his is best done from a chinning bar with some type of

strap de+ice to relie+e stress from the grip and allow you to concentrate fulleffort on the abs.


22/25

3eeping your knees bent raise your upper legs up toward your chest hold for

a two count at the contracted position then lower slowly and repeat. 1ou canhit obliques along with lower abs by doing Bthree wayB reps: one rep off to the

left side one to the center and one to the right side.

+o"e Crunch: The ro"e used for trice"s "ressdo$ns and

trice"s extensions $or%s "erfectly here' (neel in front of a

high "ulley or lat machine, %ee" your hands and el!o$s

loc%ed, then curl or *crunch* your torso do$n$ard, trying to

touch your el!o$s to the ground' Pause and contract the a!s

forcefully, then return slo$ly to the !eginning "osition' s $ith

the %nee&in, you can do a three $ay ro"e crunch, doing re"s

alternating from side to middle to side'

Leg 2"tensions: 5hough admittedly not in the same class as squats 4or hack

squats or leg presses7 when it comes to adding quad mass leg e"tensions like

any resistance training e"ercise can help add leg si;e.

5he problem often lies not so much with the e"ercise itself but with the

e"ecution. 9ll too often guys look to leg e"tensions as a BfinishingB mo+ement

4whate+er that means7 or as a way to Bburn cutsB into the frontal thigh. 1ou

hear a lot of that e+en from top le+el bodybuilders which ust tends to +erify

the hypothesis that the best ad+ice on building muscle doesn't always come

from the pro le+els6

f you use a weight that wouldn't begin to challenge a female 92)certified

personal trainer or if you substitute leg e"tensions for squats or leg presses

don't e"pect to get much in the way of si;e. f howe+er you work into a

0orian 1ates)like psych up put on the absolute limit you can handle for the

required reps and work those reps as if the blonde hottie in the sprayed)on

tights is doing a little breast)hea+ing cheer for you well you might ust addsome si;e6

0umbbell Gne 9rm ,ow 4Standing7: 9 good mo+ement that hits lats rear

delts and lower traps. 0o this 5)man style: both feet planted firmly on the

floor though in an offset position. f you're doing the rows with your right

arm your right leg will be positioned back to the rear and your left hand will

be positioned on your lef thigh. Lea+e the knee)on)the)bench stuff to the girlsC

they look great doing them that way. Gn the other hand if you're using a

weight equi+alent to those little pink plastic dumbbells they use in BtoningBclasses then you can put your knee up on a bench too.


23/25

Gne)Leg alf Stretch: Some years ago watched my longtime friend /oyer

oe a Mr. 9merica Mr. Eni+erse and Mr. @orld title winner doing one)leg

calf raises off a high block. He didn't use any weightC he simply concentrated

on ma"imum stretch 4especially in the down position7 and performed sets ofabout twenty reps with each leg non)stop for at least fifteen minutes6

t was /oyer's opinion that stretch was absolutely +ital for superior calf

de+elopment and that working the cal+es lightly and for pump in)between

hea+ier calf workout sessions aided in the de+elopment of this BtoughB muscle

group. /oyer's cal+es were solid testimony to the effecti+eness of his

methods. @hen started incorporating calf stretches a couple of times a week

in addition to my regular leg workouts my cal+es sprouted new growth as

well.

9s noted in the workout o+er+iew do three sets of at least twenty reps for

each leg and do the sets non)stop one leg right after the other until all sets are

completed.

Gne)9rm Lateral: 5his is a good si;e and power mo+ement for the delts. Hold

onto something solid like the uprights of a squat rack with your free hand anduse a little body mo+ement to get the weight Binto orbit.B 9nd don't be afraid

to go hea+y. Sure it's an isolation mo+ement but isolation doesn't mean

lightper se,only light in comparison to a compound mo+ement.

hances are you won't use as much weight in lateral raises as you do for

dumbbell presses but if you deliberately limit yourself to little bitty weights

in an e"ercise the results will be little bitty muscles. 1ou should be able to use

about %! to &* more weight on these than on regular lateral raises.

@ide


24/25

throughout the mo+ement which tends to relie+e some types of rotator cuff

stress while hitting the target muscles +ery effecti+ely.

Scott url: n recent years this e"ercise has become known as the preachercurl or bench curl but ha+ing trained at ?ince's


25/25

4rist Curl: 2ou/ll de5nitely $ant a straight !ar here' Perha"s

the most e6cient 7or at least comforta!le8 $ay to do these is

seated on a )at !ench, $ith your forearms resting on your

thighs' Try to curl the !ar u" as high as "ossi!le, and don/t

s%im" on the "oundage' 0ill Pearl used to do these $ithsomething li%e 9; "ounds and his forearms $ere !eyond

im"ressi-e'

Conclusion

9fter four to si" weeks on this final phase recommend you take up to a

week off from training 4you'll probably need it anyway7 then you can start

either on a +ariation of #hase 4perhaps grouping quads hamstrings and

cal+es on one training day chest back and abs on the second and shouldersand arms on the third7 or #hase 4the primary idea here being to combine a

maor body part with a minor or smaller body part7.

f you find that #hase has gi+en you the most results in si;e and strength

you could try adding a second feeder workout during the week. >or e"ample

you could do two sets of fifteen reps each on incline dumbbell presses and

seated cable rows on your shoulderAtrap day.

Dust for kicks you might e+en try one of the si")day)a)week routines used by

such mass monsters of yesteryear as /ill #earl ,eg #ark Sergio Gli+a and

0a+e 0raper. 5hese guys worked each body part two or e+en three times a

week 4the +ery thought of which causes some of today's trainers to shake their

head in horror at the grim specter of o+ertraining7 but they were big= and

they were Brelati+elyB drug free especially by today's standards.

senior t man

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