Blasting your thighs like never before!!!
******************************
www.hugebicepstips.com
www.hugechesttips.com
www.earleeliedermancourse.com
******************************
Hi,
Leg day has arrived and you need something new. You've gone with
high volume, you've tried low-volume; you've attempted every
variation of failure sets and intensity techniques dictated in the
muscle mags.
You have knocked yourself around the gym just about every way you
know how. Well, it's time for something new. Let's conduct a thigh
workout consisting of six supersets for front thighs, followed with
12 x 5 for hanstrings.
Start in an empty gym, either in the middle of the day or late at
night. This kind of training, six-set supersetting, cannot be completed
in a crowded gym. Don't even try. You'll need to monopolize up to
six exercises at a time, a training practice which won't make you
very popular in most commercial gyms at 5 pm on a Tuesday.
Here is the workout you will be completing.
******************
SIX SET SUPERSETS
******************
Exercise # 1
15 reps of leg extensions
Immediately followed by
Exercise # 2
Barbell squats - 10 repetitions
Immediately followed by
Exercise # 3
Leg press - 10 repetitions
immediately followed by
Exercise # 4
Leg adductor machine - 10 reps
Immediately followed by
Exercise # 5
Leg abductor machine - 10 repetitions
Immediately followed by
Exercise # 6
Leg extensions to failure. Reduce the weight using the pin 3 to 4
times during this final painful set.
Once you have completed this rotation three times for your front
thighs, it's time to blast your hamstrings, or leg biceps.
Saturating the back of your thighs will take less than five minutes,
and you'll be limping home in no time. Here is the working, called
12 x 5, that you will be using for hamstrings.
*********
12 x 5's
*********
Select a movement you would like to use for overall leg development.
Leg curls for hamstrings development is a useful movement for 12 x 5's
You will be completing 60 total repetitions in less than five minutes.
Start with a weight you are capable of moving for 12 repetitions.
Complete 12 leg curls. Then count to 12. Complete 12 more repetitions.
You should be hurting a bit by now. Count to 12 once again before
starting your third set of 12 repetitions with the same weight.
On the final twelve repetitions of this 60-rep set, you may find
yourself breaking form or taking a few seconds' rest between each
repetition. This is entirely acceptable. You have reached muscle
failure several times by this point, and you are forcing yourself
to train beyond it. This isn't easy and will certainly be very
painful.
Let me know how this works for you.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2009
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2009, Urban Publishing Co
LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
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Monday, December 28, 2009
The Truth About PullDowns and Chin ups.
The Truth About PullDowns and Chin ups.
***********************
www.hugechesttips.com
www.hugebicepstips.co
www.earleeliedermancourse.com
***********************
Hi,
I hope you are having a very Merry Christmas and a happy Holiday.
I would like to share some insights about Pulldowns and Chin-ups.
The Latissimus dorsi are the largest, strongest muscles of the upper
body. When highly developed they add impressive width and thickness
not only to your upper back but also to your overall chest size.
Many bodybuilders, however, fail to compleyely develop these muscles.
More often than not, this occurs because they use the wrong hand
spacing and grip.
One common mistake is using a wide grip on lat pulldowns and pullups.
Bodybuilders believe that wide hand spacing provides more stretch
and a greater range of movement for the lats. But the truth is the
opposite: A wide grip provides less stretch for the lats than you'd
get with a narrow grip. Furthermore, the wide grip actually prevents
a greater range of movement by allowing the upper arms less rotation
at the shoulder joints.
Now let's look at the grip. Your biceps are strongest when your
hands are supinated - turned toward you. Yet most bodybuilders work
their lats with their hands pronated - turned away from them - which
puts them at their weakest. Since the biceps are important supporting
muscles for the lats, you'll be able to work your lats harder if
you use a supinated grip when you do chin-ups. Understanding the
specific actions of your major muscles is a vital step towards
efficient training. Don't fall into the trap of doing an exercise
because you like it, or avoiding an exercise because it's difficult.
In general, the harder an exercise, the better the results. As an
efficient bodybuilder, you should not look for ways to make
exercises easier. Look for ways to make them harder, and thus more
productive.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2009
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2009, Urban Publishing Co
LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
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http://ezinearticles.com/?expert=Leon_Cruz
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
***********************
www.hugechesttips.com
www.hugebicepstips.co
www.earleeliedermancourse.com
***********************
Hi,
I hope you are having a very Merry Christmas and a happy Holiday.
I would like to share some insights about Pulldowns and Chin-ups.
The Latissimus dorsi are the largest, strongest muscles of the upper
body. When highly developed they add impressive width and thickness
not only to your upper back but also to your overall chest size.
Many bodybuilders, however, fail to compleyely develop these muscles.
More often than not, this occurs because they use the wrong hand
spacing and grip.
One common mistake is using a wide grip on lat pulldowns and pullups.
Bodybuilders believe that wide hand spacing provides more stretch
and a greater range of movement for the lats. But the truth is the
opposite: A wide grip provides less stretch for the lats than you'd
get with a narrow grip. Furthermore, the wide grip actually prevents
a greater range of movement by allowing the upper arms less rotation
at the shoulder joints.
Now let's look at the grip. Your biceps are strongest when your
hands are supinated - turned toward you. Yet most bodybuilders work
their lats with their hands pronated - turned away from them - which
puts them at their weakest. Since the biceps are important supporting
muscles for the lats, you'll be able to work your lats harder if
you use a supinated grip when you do chin-ups. Understanding the
specific actions of your major muscles is a vital step towards
efficient training. Don't fall into the trap of doing an exercise
because you like it, or avoiding an exercise because it's difficult.
In general, the harder an exercise, the better the results. As an
efficient bodybuilder, you should not look for ways to make
exercises easier. Look for ways to make them harder, and thus more
productive.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2009
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2009, Urban Publishing Co
LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
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Wednesday, December 9, 2009
Bench Like A Champion!!!
Bench Like A Champion!!!
***********************
www.hugechesttips.com
www.hugebicepstips.co
www.earleeliedermancourse.com
Hi {!name},
Here is a great article from Powerlifting USA 1988 issue. I thought may benefit your chest building and bench pressing endeavours. This is a great bench pressing routine that will benefit anyone who tries it. I used it with great success.
The bench press is the most commonly performed lift in weight training. There are dozens of bench press contests throughout the United States, and equally as many experts on the lift.
You can combine several training modes that will create strength in this lift; but like any combination, you must find the right formula.
My recommended routine assumes a three hundred bench press coming in and follows a nine week plan.
The first day for your benches is Saturday and the second day is Tuesday. Tuesday's is identicle to Saturday's workout, except you use 10 pounds less on the bar. Your assistance is done on the days you bench press, and the workload varies according to the day (light or heavy) it is done.
Keep in mind that your assistance work will last only 6 weeks, doing three sets of each lift. The weight you start with in the assistance exercises should be an amount that you are capable of handling for 3 reps more than what is required. Increase the weight 5 pounds per week. The assistance exercise are close grip benches, dumbbell flyes, dumbbell front raises and hammer curls.
Week 1: 135 x 10, 190 x 12, 190 x 12, 190 x 12, 190 x 12.
Week 2: 135 x 10, 200 x 12, 200x12, 200x12, 200x12, 200x12.
Week 3: 135x10, 210x12, 210x12, 210x12, 210x12, 210x12.
Week 4: Warm-up to 240x6, 240x6, 240x6, 240x6.
Week 5: Warm-up to 250x6, 250x6, 250x6, 250x6.
Week 6: Warm-up to 260x6, 260x6, 260x6, 260x6.
Week 7: Warm-up to 280x3, 280x3, 280x3.
Week 8: Warm-up to 290x3, 290x3, 290x3.
Week 9: Warm-up to 315 for 4 sets of singles with a pause.
Don't bench or do assistance work the week of the contest if you plan on competing. On the day of the meet, warm up with 135x10, 225x3, 260x1. Let the opener bench be conservative with 290, second attempt 315. You'll be the judge on your last attempt from 320 to 330. I recommend using wrist wraps and a bench press shirt.
banging.
Yours in health,
Leon Cruz.
Copyright, Urban Publishing Co LLC., 2009
**The contents of this daily email are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This email is protected by copyright, 2009, Urban Publishing Co
LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
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http://www.musclenerdfitness.com/go.php?offer=4mass&pid=9
Thursday, December 3, 2009
HIGH INTENSITY TRAINING BY MENS HEALTH
HIGH INTENSITY TRAINING BY MENS HEALTH.
High Intensity Training (HIT)
HIT – the fastest muscle–building system ever.
Naturally big
# The founder of the High Intensity Training, Arthur Jones, came up with the system while watching his 200kg pet gorilla do a one arm pull-up as if it weighed as much as a marmoset monkey (we have no idea what he's doing with a gorilla as a pet, but that's beside the point).
The reason behind this incredible strength was because gorillas in the wild do almost no physical activity. But when they do work, they go at it with 100% intensity. The activity is hard, brief and infrequent. But if you exercised a male lion or gorilla as much as most bodybuilders do you'd probably kill them and it's certainly obvious they don't need that much training to get that big. Neither do you, even if you can manage it, and the truth is: you don't need to slog it out for hours in the gym to get alpha male sized muscles. Just stick to these principles to maximise the gains from your efforts.
Repetitions
# Working with 80% of your 1 rep max you should manage 8-12 repetitions which means each sets should last no more than 120 seconds. Always aim to do more repetitions on each exercise in your next workout than you did in your previous workout. When you get to 12, add more weight.
Form
Lift and lower the weight smoothly taking 4 seconds to raise it and another 4 to lower it. Work through a full range of movement with all reps.
Intensity
Performing one set to muscle failure with a weight that's 80% of your one rep max you may find, mid-set, that you can do an extra rep – go for it then try for one more until you've got nothing left.
Duration
You'll need about 25 minutes to perform the routine, if you take longer than 40 minutes to complete then you're being lazy and doing something wrong.
Frequency
Do no more than three workouts a week leaving at least a day between each one, this is to let your muscles recover properly. Training stimulates growth but only full recovery permits that growth to actually occur.
Rest
Don't rest between sets. The time it takes you to put away the weight you've just used and rack up the next set is all you need to recover.
The routine
Do only exercises 1 to 8 for the first week and focus on doing them with perfect form. On Monday of the second week, add exercises 9 and 10 then on Wednesday add exercises 11 and 12. On Friday of the second week, crank up the resistance and your intensity, but still don't go all out on all 12 exercises. At the beginning of the third week you should be prepared to go to failure in good form. Do this for another 2 weeks then reduce your training load to 5 session in the following 2 weeks.
1. Bicep curl
* Works: biceps
Stand with your feet shoulder-width apart holding a bar-bell with an underhand grip. Keep your upper arms tucked against your sides, and your shoulder blades pulled together.
Bend you elbows to curl the weight up until the bar reaches your shoulders. Contract your biceps, then reverse the motion and slowly return to the starting position.
2. Stiff legged deadlift
* Works: hamstrings, lower back
Stand with your feet shoulder-width apart and place a dumb-bell on either side of each foot. Keep only a slight bend on your knees.
Bend at your knees and hips to grab the dumb-bells with an overhand grip. Push your thighs forward to raise the weights so your legs become fully extended to the start position. Lower the weights to the floor by bending at your hips while keeping your knees locked. Return the start position along the same path.
3. Leg extensions
* Works: quads
Sit at a leg extension machine with your ankles tucked under the footpads, back and buttocks flush against the seat.
Slowly extend your legs up and forward until they are straight in front of you, but keep your knees unlocked. Pause, then slowly bend your knees until your legs are lowered back down.
4. Squat
* Works: quads, glutes
Place a bar-bell on a squat rack at about upper chest level. Grab the bar with an overhand grip slightly wider than shoulder-width apart, duck underneath it, and rest the bar across the backs of your shoulders.
Lift the bar off the rack and step back. Tense your abs and keep your back straight. Slowly bend your knees until your thighs are almost parallel to the floor. Pause then press yourself back up into a standing position.
5. Pull-over
* Works: lats, chest, triceps, serratus anterior
Lie with your upper back perpendicular to a bench. Push your hips slightly upwards. Hold a dumb-bell from behind or from side with both hands under inner plate of the weight. Position the weight over your chest and keep a 30° arc in your elbows throughout exercise.
Lower dumb-bell over and beyond your head until your upper arms are parallel to your torso. Pull the weight to the start position along the same path.
6. Bar-bell bench press
* Works: chest triceps
Lie on a bench with your feet flat on the floor. Grab the bar-bell with an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Remove the bar from the uprights and position it above your chest with your arms straight.
Bend your elbows to slowly lower the bar to your chest, just below your nipples. Straighten your elbows to press the weight back up until your arms are straight but not locked. Don't arch your back off the bench.
7. Bar-bell bent over row
* Works: lats, biceps, traps, rear deltoid
Stand holding a bar-bell with an overhand grip with your feet shoulder-width apart. Keeping your back flat, bend forward at the hips until your back is at a 45 degree angle to the floor. You should have a slight bend in your knees with your straight arms beneath your shoulders.
Bend your elbows to bring the bar to point that's just below your chest. Pause then slowly lower the weight to the start position. Breath in when you pull the bar and exhale when you return it to the start. Never round your back during this exercise.
8. Shoulder press
* Works: shoulders, triceps
Sit on a bench with your feet placed shoulder-width apart on the ground. Rest the bar-bell behind your head just above your neck.
Straighten your arms to press the weight up until your arms are straight but not locked. Lower the weight back to your shoulders along the same path. Don't arch your head forward.
9. Triceps extension
* Works: triceps
Stand with your feet shoulder-width apart holding a dumb-bell one each hand. Extend each your arm directly above your head and let your other arm hang at your side.
Lower your forearm behind your head by bending your elbows completely. Keep your elbows tucked close to your head while you lower the weights. Raise your arms up along the same path you lowered them.
10. Lateral raise
* Works: shoulders, traps
Stand with your feet shoulder-width apart holding a dumb-bell in each hand at your sides. Keep a slight bend in your elbows with your palms facing each other. Raise your arms straight out to your sides.
Imagine you are holding two jugs of water, so don't tilt your wrists forward. Stop when the weights are even with the tops of your shoulders. Pause, then lower them along the same path.
11. Standing calf raise
* Works: calves
Place a raised platform behind you that's about 3 inches high. Stand with your feet shoulder width apart while resting a bar-bell across your shoulders. Lock your knees. Rest your toes on the platform with your heals in the air.
Lower your heels as far down as you can then rise up onto your toes. Hold for a second then repeat. This is muscle is used all day when you walk and is tough to work so don't be afraid to use a heavy weight.
12. Trunk curl on floor
* Works: abs
Lie on your back with your knees bent, feet flat on the floor and your hands behind your head for support. Hold a weight plate behind your head if you can manage it.
Slowly lift your head and shoulders using your abdominals, curling your trunk about 30 degrees. Now lower your head and shoulders back to the floor. As you are lifting, imagine that you are trying to touch your ribcage to your hip bones, curling your trunk into a flexed position and pressing your belly button down and in.
Words by Dr Ellington Darden author of The New High Intensity Training and Ray Klerck
Copyright, Urban Publishing Co LLC., 2009 and Mens Health 2009
**The contents of this daily Blog are not to be
considered as medical advice.
Always consult a physician before beginning or
changing any fitness
program.**
This Blog is protected by copyright, 2009, Urban Publishing Co LLC. .
All rights reserved. Reproduction of any portion of this email is
strictly prohibited without the express written consent
of Urban Publishing Co LLC., Inc.
Leon Cruz, Inc.
Urban Publishing Co LLC.
P.O.Box 70181
Brooklyn New York 11207-0181
1-718-346-4337 Phone
718-346-4337 FAX
leoncruz658@msn.com
http://www.hugebicepstips.com
http://www.hugechesttips.com
http://www.muscle4mass.com
http://www.leoncruz.com
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=3
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=2
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=1
http://www.musclenerdfitness.com/go.php?offer=4mass&pid=5
http://leon-cruzmuscleblog.blogspot.com/
http://4mass.nononsense.hop.clickbank.net/?w=37
http://4mass.nononsense.hop.clickbank.net/?w=300
http://4mass.nononsense.hop.clickbank.net/
http://ezinearticles.com/?expert=Leon_Cruz
High Intensity Training (HIT)
HIT – the fastest muscle–building system ever.
Naturally big
# The founder of the High Intensity Training, Arthur Jones, came up with the system while watching his 200kg pet gorilla do a one arm pull-up as if it weighed as much as a marmoset monkey (we have no idea what he's doing with a gorilla as a pet, but that's beside the point).
The reason behind this incredible strength was because gorillas in the wild do almost no physical activity. But when they do work, they go at it with 100% intensity. The activity is hard, brief and infrequent. But if you exercised a male lion or gorilla as much as most bodybuilders do you'd probably kill them and it's certainly obvious they don't need that much training to get that big. Neither do you, even if you can manage it, and the truth is: you don't need to slog it out for hours in the gym to get alpha male sized muscles. Just stick to these principles to maximise the gains from your efforts.
Repetitions
# Working with 80% of your 1 rep max you should manage 8-12 repetitions which means each sets should last no more than 120 seconds. Always aim to do more repetitions on each exercise in your next workout than you did in your previous workout. When you get to 12, add more weight.
Form
Lift and lower the weight smoothly taking 4 seconds to raise it and another 4 to lower it. Work through a full range of movement with all reps.
Intensity
Performing one set to muscle failure with a weight that's 80% of your one rep max you may find, mid-set, that you can do an extra rep – go for it then try for one more until you've got nothing left.
Duration
You'll need about 25 minutes to perform the routine, if you take longer than 40 minutes to complete then you're being lazy and doing something wrong.
Frequency
Do no more than three workouts a week leaving at least a day between each one, this is to let your muscles recover properly. Training stimulates growth but only full recovery permits that growth to actually occur.
Rest
Don't rest between sets. The time it takes you to put away the weight you've just used and rack up the next set is all you need to recover.
The routine
Do only exercises 1 to 8 for the first week and focus on doing them with perfect form. On Monday of the second week, add exercises 9 and 10 then on Wednesday add exercises 11 and 12. On Friday of the second week, crank up the resistance and your intensity, but still don't go all out on all 12 exercises. At the beginning of the third week you should be prepared to go to failure in good form. Do this for another 2 weeks then reduce your training load to 5 session in the following 2 weeks.
1. Bicep curl
* Works: biceps
Stand with your feet shoulder-width apart holding a bar-bell with an underhand grip. Keep your upper arms tucked against your sides, and your shoulder blades pulled together.
Bend you elbows to curl the weight up until the bar reaches your shoulders. Contract your biceps, then reverse the motion and slowly return to the starting position.
2. Stiff legged deadlift
* Works: hamstrings, lower back
Stand with your feet shoulder-width apart and place a dumb-bell on either side of each foot. Keep only a slight bend on your knees.
Bend at your knees and hips to grab the dumb-bells with an overhand grip. Push your thighs forward to raise the weights so your legs become fully extended to the start position. Lower the weights to the floor by bending at your hips while keeping your knees locked. Return the start position along the same path.
3. Leg extensions
* Works: quads
Sit at a leg extension machine with your ankles tucked under the footpads, back and buttocks flush against the seat.
Slowly extend your legs up and forward until they are straight in front of you, but keep your knees unlocked. Pause, then slowly bend your knees until your legs are lowered back down.
4. Squat
* Works: quads, glutes
Place a bar-bell on a squat rack at about upper chest level. Grab the bar with an overhand grip slightly wider than shoulder-width apart, duck underneath it, and rest the bar across the backs of your shoulders.
Lift the bar off the rack and step back. Tense your abs and keep your back straight. Slowly bend your knees until your thighs are almost parallel to the floor. Pause then press yourself back up into a standing position.
5. Pull-over
* Works: lats, chest, triceps, serratus anterior
Lie with your upper back perpendicular to a bench. Push your hips slightly upwards. Hold a dumb-bell from behind or from side with both hands under inner plate of the weight. Position the weight over your chest and keep a 30° arc in your elbows throughout exercise.
Lower dumb-bell over and beyond your head until your upper arms are parallel to your torso. Pull the weight to the start position along the same path.
6. Bar-bell bench press
* Works: chest triceps
Lie on a bench with your feet flat on the floor. Grab the bar-bell with an overhand grip (palms facing away from you), your hands slightly wider than shoulder-width apart. Remove the bar from the uprights and position it above your chest with your arms straight.
Bend your elbows to slowly lower the bar to your chest, just below your nipples. Straighten your elbows to press the weight back up until your arms are straight but not locked. Don't arch your back off the bench.
7. Bar-bell bent over row
* Works: lats, biceps, traps, rear deltoid
Stand holding a bar-bell with an overhand grip with your feet shoulder-width apart. Keeping your back flat, bend forward at the hips until your back is at a 45 degree angle to the floor. You should have a slight bend in your knees with your straight arms beneath your shoulders.
Bend your elbows to bring the bar to point that's just below your chest. Pause then slowly lower the weight to the start position. Breath in when you pull the bar and exhale when you return it to the start. Never round your back during this exercise.
8. Shoulder press
* Works: shoulders, triceps
Sit on a bench with your feet placed shoulder-width apart on the ground. Rest the bar-bell behind your head just above your neck.
Straighten your arms to press the weight up until your arms are straight but not locked. Lower the weight back to your shoulders along the same path. Don't arch your head forward.
9. Triceps extension
* Works: triceps
Stand with your feet shoulder-width apart holding a dumb-bell one each hand. Extend each your arm directly above your head and let your other arm hang at your side.
Lower your forearm behind your head by bending your elbows completely. Keep your elbows tucked close to your head while you lower the weights. Raise your arms up along the same path you lowered them.
10. Lateral raise
* Works: shoulders, traps
Stand with your feet shoulder-width apart holding a dumb-bell in each hand at your sides. Keep a slight bend in your elbows with your palms facing each other. Raise your arms straight out to your sides.
Imagine you are holding two jugs of water, so don't tilt your wrists forward. Stop when the weights are even with the tops of your shoulders. Pause, then lower them along the same path.
11. Standing calf raise
* Works: calves
Place a raised platform behind you that's about 3 inches high. Stand with your feet shoulder width apart while resting a bar-bell across your shoulders. Lock your knees. Rest your toes on the platform with your heals in the air.
Lower your heels as far down as you can then rise up onto your toes. Hold for a second then repeat. This is muscle is used all day when you walk and is tough to work so don't be afraid to use a heavy weight.
12. Trunk curl on floor
* Works: abs
Lie on your back with your knees bent, feet flat on the floor and your hands behind your head for support. Hold a weight plate behind your head if you can manage it.
Slowly lift your head and shoulders using your abdominals, curling your trunk about 30 degrees. Now lower your head and shoulders back to the floor. As you are lifting, imagine that you are trying to touch your ribcage to your hip bones, curling your trunk into a flexed position and pressing your belly button down and in.
Words by Dr Ellington Darden author of The New High Intensity Training and Ray Klerck
Copyright, Urban Publishing Co LLC., 2009 and Mens Health 2009
**The contents of this daily Blog are not to be
considered as medical advice.
Always consult a physician before beginning or
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