muscle & fitness training guide

of them, covering

every bodypart

and providing the

answer to every

major training goal85

100 MUSCLE-FITNESS.COM 101

TRAINING

Want workouts? We got ’em.

ULTIMATETRAINING

GUIDE

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

BY M&F STAFF | PHOTOS BY IAN LOGAN

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102 MUSCLE & FITNESS November 2007

ROUTINE KEYTHROUGHOUT THE FOLLOWING PAGES, YOU’LL FIND

NUMEROUS ROUTINES THAT ADDRESS DIFFERENT

TRAINING GOALS AND TROUBLE SPOTS. HERE’S A QUICK

GUIDE TO THOSE CATEGORIES AND WHAT THEY ENTAIL

>> MASS-BUILDING ROUTINECompound movements, high volume and moderate

rep ranges for maximizing muscle growth.

>> BEGINNER’S ROUTINEMostly machine-based exercises for those still

getting their feet wet before progressing to more

advanced moves.

>> AT-HOME ROUTINERequires nothing more than dumbbells and an

adjustable bench, a common home-gym setup.

>> 15-MINUTE WORKOUT ROUTINEShort rest periods and multiple exercises using

minimal equipment for a faster pace. (For abs, we

offer a 10-minute routine instead of 15.)

>> “PRIORITY” WORKOUT ROUTINEFor targeting a specific area of a muscle that needs

to be brought up. A priority workout will train other

areas of the muscle as well (for example, the short

head of the biceps will also be worked in the long

head priority workout), just not to the extent of the

intended location.

>> GIANT-SET ROUTINEAll exercises are done consecutively without resting

between sets to achieve ultra-high intensity.

>> STRENGTH ROUTINELower reps, heavier weight and longer rest periods

for when pure strength and power are priorities.

>> GET RIPPED ROUTINEHigh volume, high reps and short rest periods

to increase intensity and boost metabolism for

greater fat-burning potential.

>> GET SUPERPUMPED ROUTINEHigh reps and short rest periods for increased

blood flow to muscles.

103

WORKOUT CENTRAL

The following 20

pages are chock-

full of routines, so

unrack the weight

and start lifting

»We’ve all been there.In general your workouts have neverbeen better, but those pesky lower latsare about as responsive as LindsayLohan is to rehab. Or maybe yourouter quads or front delts are moreGary Coleman than Ronnie Colemanand just refuse to grow. Then again,perhaps the problem is your entire pecarea, or you sport hams that are morelike Spam — mushy and far from thereal thing. Or it could be you’re justpressed for time and want to knowhow to perform a decent back workoutin just 15 minutes.

Cue “Workout Central,” your one-stop shop for muscle size, strengthand definition. In this 38-page featurewe offer 85 workouts, one or more ofwhich we can virtually guarantee willsolve your individual training prob-lems. You’d be hard-pressed to findthis many individual routines so easyto navigate in one place.

In addition, we provide an efficient40-minute, total-body workout plandesigned especially for those balancinga great physique with a hectic scheduleplus targeted advice for gaining overallmuscle mass or getting superlean. Sowhat are you waiting for? Identifyyour problem, look up the solutionand start turning a weakness into astrength.


WHEN TARGETING A SPECIFIC AREAof a muscle,

exercise selection is key. In the lower lats priority

workout, the movements (most notably back exer-

cises performed using a narrow reverse grip,

including the chin) are all effective at zeroing in on

the lower portion of the lats, which, when fully

developed, create a more dramatic V-taper. In the

upper lats priority workout, all exercises are done

with a wide overhand grip, which helps develop

back width just below the armpits. Ideally you’d

utilize both underhand and overhand grips in a

given back workout, but each of the aforemen-

tioned routines are great for bringing up their

respective areas when a weakness is present.

MASS-BUILDING

EXERCISE SETS REPS

Deadlift 5 6, 6, 8, 10, 12

Bent-Over Barbell Row 5 8, 8, 10, 10, 12

Seated Cable Row 4 8, 8, 10, 12

Lat Pulldown 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

Lat Pulldown 4 10, 10, 12, 12

Machine Row 3 10, 10, 10

One-Arm Dumbbell Row 3 10, 10, 10

Standing Low-Cable Row 3 12, 12, 12

AT-HOME

EXERCISE SETS REPS

One-Arm Dumbbell Row 4 8, 10, 12, 20

Straight-Arm Kickback 4 10, 12, 12, 20

Dumbbell Pullover 4 8, 8, 12, 20

15-MINUTE WORKOUT

EXERCISE SETS* REPS

Wide-Grip Lat Pulldown 3 6, 10, 15

Reverse-Grip Lat Pulldown 3 6, 10, 15

Seated Cable Row 3 6, 10, 15

* Rest no more than 30 seconds between each set.

CLOSE-GRIP LAT PULLDOWN>> Pulling your elbows

down close to your body

targets the lower lat fibers

MUSCLE-FITNESS.COM 105

LOWER LATS PRIORITY

EXERCISE SETS REPS

Reverse-Grip Bent-Over 4 10, 10, 12, 12

Barbell Row

Close-Grip Lat Pulldown 4 8, 8, 10, 10

Straight-Arm Pulldown 3 10, 12, 15

Chin 3 to failure

UPPER LATS PRIORITY

EXERCISE SETS REPS

Wide-Grip Lat Pulldown 4 6, 10, 12, 15

Wide-Grip Bent-Over 3 10, 10, 10

Barbell Row

Wide-Grip Seated 3 8, 10, 12

Cable Row

Wide-Grip Pull-Up 3 to failure

GIANT-SET WORKOUT *

EXERCISE SETS REPS

Deadlift 4 10, 10, 10, 10

Bent-Over Barbell Row 4 10, 10, 10, 10

Rack Pull 4 10, 10, 10, 10

Pull-Up 4 to failure

* A giant set consists of four or more exercises performed

consecutively without rest as a means to increase intensity

and promote muscle growth. Do one set of each exercise back-

to-back — that’s one giant set. Rest three minutes between each

giant set.

STRENGTH

EXERCISE SETS* REPS

One-Arm Dumbbell Row 4 4, 4, 6, 8

Machine Low Row 4 4, 4, 6, 8

T-Bar Row 3 4, 6, 6

Seated Cable Row 3 4, 6, 6

(wide grip)

* Rest 2–3 minutes between each set.

GET RIPPED

EXERCISE SETS* REPS

Dumbbell Deadlift 5 10, 12, 12, 15, 20

Straight-Arm Lat Pulldown 4 12, 12, 15, 15


Lat Pulldown 4 10, 12, 15, 20


GET SUPERPUMPED

EXERCISE SETS* REPS

Bent-Over Barbell Row 4 10, 10, 30, 30

Seated Cable Row 4 10, 10, 30, 30

Lat Pulldown 4 10, 10, 30, 30


Note: The above workouts don’t include warm-up sets.

Unless otherwise noted, rest 60–90 seconds between all sets.

ONE-ARMDUMBBELL

ROW>> Concentrate

on pulling with

your back and

not your biceps

»WORKOUT CENTRAL

MASS-BUILDING

EXERCISE SETS REPS

Incline Bench Press 5 6, 6, 8, 10, 12

Dumbbell Bench Press 5 8, 8, 10, 10, 12

Dumbbell Decline Flye 4 8, 8, 10, 12

Weighted Dip 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

Machine Chest Press 4 10, 10, 12, 12

Machine Incline Press 3 10, 10, 10

Flat-Bench Dumbbell Flye 3 10, 10, 10

AT-HOME

EXERCISE SETS REPS

Dumbbell Bench Press 4 8, 10, 12, 20

Incline Dumbbell Flye 4 10, 12, 12, 20

Decline Push-Up 4 to failure

15-MINUTE WORKOUT

EXERCISE SETS* REPS

Smith Machine Incline Press 3 6, 10, 15

Smith Machine Bench Press 3 6, 10, 15

Smith Machine Decline Press 3 6, 10, 15

Pec-Deck Flye 1 50


DECLINEBENCH PRESS>> Bring the bar to your

lower chest/upper abs

on each rep

THE MASS-BUILDING WORKOUT at right incor-

porates three variables that are crucial to adding

size: 1) compound exercises in the form of barbell

and dumbbell presses and dips; 2) high volume, as

the workout consists of 17 total sets, including five

each for the first two exercises; 3) rep ranges of

8–12 (the exception being two sets of six on the

incline bench press), which is the optimal rep

scheme for promoting hypertrophy. Weighted, not

bodyweight, dips are included to maintain this rep

range, since many individuals are able to exceed

12 reps without added resistance. The routine

attacks all areas of the chest — upper, middle and

lower pecs with incline presses, flat-bench dumb-

bell presses and decline flyes, respectively — to

achieve overall development.

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

LOWER CHEST PRIORITY

EXERCISE SETS REPS

Decline Bench Press 4 10, 10, 12, 12

Upright Cable 4 8, 8, 10, 10

Crossover

Dumbbell Bench Press 3 10, 12, 15

Weighted Dip 3 to failure

UPPER CHEST PRIORITY

EXERCISE SETS REPS

Incline Smith 4 6, 10, 12, 15

Machine Press

Incline Dumbbell Press 3 10, 10, 10

Incline Dumbbell Flye 3 8, 10, 12

Decline Push-Up 3 to failure

GIANT-SET WORKOUT*

EXERCISE SETS REPS

Incline Dumbbell Flye 4 10, 10, 10, 10

Bench Press 4 10, 10, 10, 10

Decline Dumbbell Press 4 10, 10, 10, 10

Pec-Deck Flye 4 10, 10, 10, 10


consecutively without rest as a means to increase intensity and

promote muscle growth. Do one set of each exercise back-to-

back — that’s one giant set. Rest three minutes between each

giant set.

STRENGTH

EXERCISE SETS* REPS

Bench Press 4 4, 4, 6, 8

Incline Dumbbell Press 4 4, 4, 6, 8

Decline Bench Press 3 4, 6, 6

Flat-Bench Dumbbell Flye 3 4, 6, 6


GET RIPPED

EXERCISE SETS* REPS

Incline Dumbbell Press 5 10, 12, 12, 15, 20

Flat-Bench Dumbbell Flye 4 12, 12, 15, 15


Weighted Dip 4 10, 12, 15, 20


GET SUPERPUMPED

EXERCISE SETS* REPS

Smith Machine 4 10, 10, 30, 30

Bench Press

Flat-Bench Cable Flye 4 10, 10, 30, 30

Incline Cable Flye 4 10, 10, 30, 30




WEIGHTEDDIP>> Allow yourself

to lean forward

to better target

the pecs

WORKOUT CENTRAL

»A

B

MASS-BUILDING

EXERCISE SETS REPS

Squat 5 6, 6, 8, 10, 12

Leg Press 5 8, 8, 10, 10, 12

Hack Squat 4 8, 8, 10, 12

Leg Extension 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

Smith Machine Squat 4 10, 10, 12, 12

Horizontal Leg Press 3 10, 10, 10

Lunge 3 10, 10, 10


AT-HOME

EXERCISE SETS REPS

Dumbbell Squat 4 8, 10, 12, 20

Sissy Squat 4 10, 12, 12, 20

Dumbbell Step-Up 4 12, 12, 15, 20

15-MINUTE WORKOUT

EXERCISE SETS* REPS


Machine Leg Press 3 6, 10, 15

Bodyweight Jump Squat 3 to failure


STRONG LEGS ARE OFTEN what make a decent

body a complete one, and our quad strength work-

out will help you add size and power. It includes all

the aspects any good strength routine needs:

compound exercises that allow you to move a lot

of weight; slightly lower volume (fewer total sets)

than a typical mass-gaining workout so as not to

exhaust your muscles too much; heavy weight with

low reps (mostly 4–6); and, of course, longer rest

periods to ensure adequate recovery between

sets. The single-leg leg press is one exercise you

don’t often see in a hardcore strength routine, but

it’s great for determining whether one leg is weaker

than the other and for promoting balanced

strength in the lower body.


SMITHMACHINEFRONT SQUAT>> Don’t stop at parallel;

bury the front squat

deep in the hole

INNER QUAD PRIORITY

EXERCISE SETS REPS

Wide-Stance Smith 4 10, 10, 12, 12

Machine Squat

High and Wide Leg Press 4 8, 8, 10, 10

Leg Extension (toes out) 4 10, 12, 15, 15

OUTER QUAD PRIORITY

EXERCISE SETS REPS

Narrow-Stance Hack Squat 4 6, 10, 12, 15

Smith Machine Front Squat 3 10, 10, 10

Sissy Squat 3 8, 10, 12

Leg Extension (toes in) 3 8, 10, 12

GIANT-SET WORKOUT *

EXERCISE SETS REPS

Leg Extension 4 10, 10, 10, 10

Hack Squat 4 10, 10, 10, 10

Leg Press 4 10, 10, 10, 10

Smith Machine Front Squat 4 10, 10, 10, 10



promote muscle growth. Do one set of each exercise back-to-back

— that’s one giant set. Rest three minutes between each giant set.

STRENGTH

EXERCISE SETS* REPS

Squat 4 4, 4, 6, 8

Single-Leg Leg Press 4 4, 4, 6, 8

Hack Squat 3 4, 6, 6


GET RIPPED

EXERCISE SETS* REPS

Leg Extension 5 10, 12, 12, 15, 20

Leg Press 4 12, 12, 15, 15

Smith Machine Front Squat 4 15, 15, 20, 20

Sissy Squat 4 10, 12, 15, 20


GET SUPERPUMPED

EXERCISE SETS* REPS

Squat 4 10, 10, 30, 30

Leg Press 4 10, 10, 30, 30

Leg Extension 4 10, 10, 30, 30




»WORKOUT CENTRAL

»WORKOUT CENTRAL


HACK SQUAT>> Don’t let your heels

come up off the platform

as you descend; keep

your feet flat throughout

A B

MASS-BUILDING

EXERCISE SETS REPS

Squat 5 6, 6, 8, 10, 12

Romanian Deadlift 5 8, 8, 10, 10, 12

Good Morning 4 8, 8, 10, 12

Leg Curl 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

Leg Press 4 10, 10, 12, 12

Leg Curl 3 10, 10, 10

Dumbbell Lunge 3 10, 10, 10

AT-HOME

EXERCISE SETS REPS

Reverse Hamstring Curl 4 30-second hold

Exercise-Ball Roll-In 4 10, 12, 12, 20

Dumbbell Romanian 4 12, 12, 15, 20

Deadlift

15-MINUTE WORKOUT

EXERCISE SETS REPS

Smith Machine 3 6, 10, 15

Romanian Deadlift

Reverse Hamstring 3 6, 10, 15

Extension

Weighted Glute-Ham Raise 3 6, 10, 15


THE HAMSTRINGS ARE ONE of the toughest

muscle groups to train at home, since most of us

rely on leg curl machines at the gym to train the

backs of our thighs. That said, our at-home hammie

routine provides an intense training session to

help you build bigger legs. An important caveat

concerns exercises such as squats, leg presses

and lunges, which mainly work the quads but will

also stress the hams and glutes if performed

through a full range of motion. There’s a lot of

crossover in the routines featured at right; com-

plete isolation of just the hamstrings often isn’t

possible or even necessary. Your hammies will still

get a great workout, even if your quads and glutes

come into play a bit.


REVERSEHAMSTRINGEXTENSION>> A tough move with-

out resistance; add a

light dumbbell to make

it even tougher

A

B

GOOD MORNING>> Always think

“chest up, back

flat” on the descent

A

B

»WORKOUT CENTRAL

INNER HAMSTRING PRIORITY

EXERCISE SETS REPS

Sumo Squat 4 10, 10, 12, 12

Seated Leg Curl (toes in) 4 8, 8, 10, 10

Lateral Lunge 4 10, 12, 15, 15

OUTER HAMSTRING PRIORITY

EXERCISE SETS REPS

Squat 4 6, 10, 12, 15

Stiff-Legged Deadlift 3 10, 10, 10

Lying Leg Curl (toes out) 3 8, 10, 12

Barbell Step-Up 3 8, 10, 12

GIANT-SET WORKOUT *

EXERCISE SETS REPS

Smith Machine Squat 4 10, 10, 10, 10

Lying Leg Curl 4 10, 10, 10, 10

Weighted Glute-Ham 4 10, 10, 10, 10

Raise

Dumbbell Romanian 4 10, 10, 10, 10

Deadlift





giant set.

STRENGTH

EXERCISE SETS* REPS

Barbell Hack Squat 4 4, 4, 6, 8

Romanian Deadlift 4 4, 4, 6, 8

Good Morning 4 4, 4, 6, 8

*Rest 2–3 minutes between each set.

GET RIPPED

EXERCISE SETS* REPS

Leg Press 5 10, 12, 12, 15, 20

Dumbbell Stiff-Legged 4 12, 12, 15, 15

Deadlift

Leg Curl 4 15, 15, 20, 20

Split Jump Squat 4 to failure

*Rest no more than 30 seconds between each set.

GET SUPERPUMPED

EXERCISE SETS* REPS

Squat 4 10, 10, 30, 30

Romanian Deadlift 4 10, 10, 30, 30

Weighted Glute-Ham Raise 4 10, 10, 30, 30




TRAINING A RELATIVELY SMALL BODYPART

(abs, calves, forearms) in 15 minutes is no big deal,

but getting a sufficient shoulder workout in such

a short time is a much bigger challenge. The 15-

minute workout at right, however, makes it possi-

ble with only nine total sets and 30-second rest

periods in between. Most important, all three

exercises use the same equipment (dumbbells and

a low-back seat), so no relocation is necessary.

And just because you’re short on time doesn’t

mean you have to shortchange your shoulder

development. All three heads get attention — front

and middle delts with overhead presses, middle

delts with lateral raises and rear delts with bent-

over laterals.


STRENGTH

EXERCISE SETS* REPS

Overhead Barbell Press 4 4, 4, 6, 8

Upright Row 4 4, 4, 6, 8

Cable Lateral Raise 3 4, 6, 6

Reverse Pec-Deck Flye 3 4, 6, 6


GET RIPPED

EXERCISE SETS* REPS

Smith Machine Upright Row 5 10, 12, 12, 15, 20

Cable Front Raise 4 12, 12, 15, 15

Cable Lateral Raise 4 15, 15, 20, 20

Dumbbell Shrug 4 10, 12, 15, 20


GET SUPERPUMPED

EXERCISE SETS* REPS

Machine Overhead Press 4 10, 10, 30, 30

Dumbbell Upright Row 4 10, 10, 30, 30

Reverse Pec-Deck Flye 4 10, 10, 30, 30




FRONT DELT PRIORITY

EXERCISE SETS REPS

Neutral-Grip Dumbbell 4 10, 10, 12, 12

Press

Arnold Press 4 8, 8, 10, 10

Barbell Front Raise 3 10, 12, 15


MIDDLE DELT PRIORITY & TRAPS

EXERCISE SETS REPS

Smith Machine 4 6, 10, 12, 15

Behind-the-Neck Press

Dumbbell Lateral Raise 3 10, 10, 10

Smith Machine Wide-Grip 3 8, 10, 12

Upright Row

Bent-Over Cable 3 8, 10, 12

Lateral Raise

Barbell Shrug 3 8, 10, 12

GIANT-SET WORKOUT*

EXERCISE SETS REPS

Overhead Dumbbell Press 4 10, 10, 10, 10

Seated Dumbbell 4 10, 10, 10, 10

Lateral Raise

Dumbbell Front Raise 4 10, 10, 10, 10

Bent-Over Lateral Raise 4 10, 10, 10, 10


consecutively without rest as a means to increase intensity

and promote muscle growth. Do one set of each exercise

back-to-back — that’s one giant set. Rest three minutes

between each giant set.


MASS-BUILDING

EXERCISE SETS REPS

Overhead Barbell Press 5 6, 6, 8, 10, 12

Upright Row 5 8, 8, 10, 10, 12

Dumbbell Lateral Raise 4 8, 8, 10, 12

Bent-Over Lateral Raise 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

Machine Overhead Press 4 10, 10, 12, 12

Cable Lateral Raise 3 10, 10, 10

Barbell Front Raise 3 10, 10, 10


AT-HOME

EXERCISE SETS REPS

Arnold Press 4 8, 10, 12, 20


Lateral Raise

Dumbbell Upright Row 4 12, 12, 15, 20

Seated Bent-Over 3 12, 15, 15

Lateral Raise

15-MINUTE WORKOUT

EXERCISE SETS* REPS

Seated Overhead 3 6, 10, 15

Dumbbell Press

Seated Dumbbell 3 6, 10, 15

Lateral Raise

Seated Bent-Over 3 6, 10, 15

Lateral Raise


»WORKOUT CENTRAL

UPRIGHT ROW>> Keep the bar very

close to your body on

each rep, elbows high

OVERHEAD DUMBBELLPRESS>> Hits all three delt

heads, with empha-

sis on the front and

middle delts

A B


MASS-BUILDING

EXERCISE SETS REPS

Barbell Curl 4 6, 8, 10, 12

Preacher Curl 4 6, 8, 10, 12

Incline Dumbbell Curl 4 8, 8, 10, 12

High-Cable Curl 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

EZ-Bar Curl 4 10, 10, 12, 12

Machine Preacher Curl 3 10, 10, 10

Cable Concentration Curl 3 10, 10, 10

AT-HOME

EXERCISE SETS REPS

Standing Dumbbell Curl 4 10, 12, 12, 20

Dumbbell Curl (21s*) 4 21

Concentration Curl 4 12, 12, 15, 20

* For each set, do seven reps using just the bottom half of the

range of motion, followed by seven reps using just the top half

of the range of motion, followed by seven reps using a full

range of motion.

15-MINUTE WORKOUT

EXERCISE SETS* REPS

Cable Curl 3 6, 10, 15

High-Cable Curl 3 6, 10, 15

Cable Concentration Curl 3 6, 10, 15


BICEPS OUTER HEAD

(“PEAK”) PRIORITY

EXERCISE SETS REPS

Close-Grip Barbell Curl 4 10, 10, 12, 12


Hammer Curl 4 10, 12, 15, 15

Cable Curl 3 10, 10, 12

BICEPS SHORT HEAD PRIORITY

EXERCISE SETS REPS

Dumbbell Preacher Curl 4 6, 10, 12, 15

Scott Curl 3 10, 10, 10

Standing Dumbbell Curl 3 8, 10, 12

Wide-Grip Barbell Curl 3 8, 10, 12

GIANT-SET WORKOUT*

EXERCISE SETS REPS

Preacher Curl 4 10, 10, 10, 10

Scott Curl 4 10, 10, 10, 10


Standing Dumbbell Curl 4 10, 10, 10, 10





giant set.

STRENGTH

EXERCISE SETS* REPS

Barbell Curl 4 4, 4, 6, 8

Smith Machine Drag Curl 4 4, 4, 6, 8

Hammer Curl 4 4, 4, 6, 8


THE BICEPS MUSCLES provide arguably the

most satisfying pump, making the sleeves of your

T-shirt feel as if they’re two sizes too small at the

end of an intense workout. The “Get Super-

pumped” workout at right was designed to stretch

your sleeves just a bit more to help spark long-

term muscle growth and assist you in breaking

through even the most stubborn plateau. Exercise

selection is fairly basic, with the only possible

exception being the high-cable curl for the con-

stant tension cables provide. The hallmark of the

routine is the high-rep sets (30 reps), which

increase blood flow to the working muscles, pre-

ceded by sets of 10 reps to promote hypertrophy.


GET RIPPED

EXERCISE SETS* REPS

Alternating Dumbbell Curl 5 10, 12, 12, 15, 20

Barbell Preacher Curl 4 12, 12, 15, 15

Dumbbell Curl (21s^) 4 21


^ For each set, do seven reps using just the bottom half of the

range of motion, followed by seven reps using just the top half

of the range of motion, followed by seven reps using a full range

of motion.

GET SUPERPUMPED

EXERCISE SETS* REPS

Barbell Curl 4 10, 10, 30, 30

High-Cable Curl 4 10, 10, 30, 30

Hammer Curl 4 10, 10, 30, 30

*Rest no more than 30 seconds between each set.



»WORKOUT CENTRAL

DUMBBELLPREACHERCURL>> By using dumbbells

simultaneously, you

can better detect

muscular imbalances

CLOSE-GRIPBARBELLCURL>> Want the “peak”?

Narrow your grip

on the bar

A

B


MASS-BUILDING

EXERCISE SETS REPS

Lying Triceps Barbell 4 6, 8, 10, 12

Extension

Weighted Bench Dip 4 6, 8, 10, 12

Close-Grip Bench Press 4 6, 8, 10, 12

Straight-Bar Pressdown 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

V-Bar Pressdown 4 10, 10, 12, 12

Dumbbell Kickback 3 10, 10, 10

Seated Overhead Cable 3 10, 10, 10

Extension

AT-HOME

EXERCISE SETS REPS

Close-Grip Push-Up 4 8, 10, 12, 20

Lying Triceps 4 10, 12, 12, 20

Dumbbell Extension

Dumbbell Kickback 4 12, 12, 15, 20

15-MINUTE WORKOUT

EXERCISE SETS* REPS

Standing Overhead 3 6, 10, 15

Cable Extension

Reverse-Grip Pressdown 3 6, 10, 15

EZ-Bar Pressdown 3 6, 10, 15



TRICEPS LONG HEAD PRIORITY

EXERCISE SETS REPS

45-Degree Lying Triceps 4 10, 10, 12, 12

EZ-Bar Extension

Seated Overhead 4 8, 8, 10, 10

Dumbbell Extension


Straight-Bar Pressdown 3 10, 10, 12

TRICEPS LATERAL HEAD PRIORITY

EXERCISE SETS REPS

Close-Grip Bench Press 5 6, 8, 10, 10, 12

Rope Pressdown 3 8, 10, 12

Seated Overhead 3 8, 10, 12

Dumbbell Extension

GIANT-SET WORKOUT*

EXERCISE SETS REPS

Lying Triceps 4 10, 10, 10, 10

Dumbbell Extension

Seated Overhead 4 10, 10, 10, 10

Dumbbell Extension

Two-Arm Dumbbell Kickback 4 10, 10, 10, 10

Close-Grip Push-Up 4 to failure





giant set.

STRENGTH

EXERCISE SETS* REPS

Close-Grip Smith Machine 4 4, 4, 6, 8

Bench Press

Seated Overhead Cable 4 4, 4, 6, 8

Extension

Straight-Bar Pressdown 4 4, 4, 6, 8


GET RIPPED

EXERCISE SETS* REPS

Reverse-Grip Pressdown 5 10, 12, 12, 15, 20


Triceps Dip 4 to failure


GET SUPERPUMPED

EXERCISE SETS* REPS

Lying Triceps EZ-Bar 4 10, 10, 30, 30

Extension

Seated Overhead Rope 4 10, 10, 30, 30

Extension

Rope Pressdown 4 10, 10, 30, 30




THE BEAUTY OF THE GIANT-SET workout for

triceps lies not just in its intensity but in its diver-

sity. The lying triceps dumbbell extension that

starts off the routine is a good overall triceps

developer that works well for adding mass. The

seated overhead dumbbell extension places more

emphasis on the long head, followed by the two-

arm kickback, which is more of a shaping exercise

that requires the use of lighter weights. The close-

grip push-up hits the triceps’ lateral heads espe-

cially well while utilizing higher reps (since you use

only your bodyweight) for three high-intensity

burnout sets. When doing giant sets, choose a first

exercise that allows you to go heavy, then progress

to lighter and lighter moves.

WORKOUT CENTRAL

»

SEATED OVERHEADDUMBBELLEXTENSION>> An attentive spotter

can help with forced

reps and take the weight

at the end of the set

WEIGHTEDBENCH DIP>> A rare compound

move for tri’s that’s sure

to add strength and size

A B

MASS-BUILDING

EXERCISE SETS REPS

Reverse Barbell Curl 4 6, 8, 10, 12

Hammer Curl 4 8, 10, 10, 12

Barbell Wrist Curl 4 6, 8, 10, 12

Behind-the-Back Wrist Curl 3 8, 10, 12

BEGINNER’S

EXERCISE SETS REPS

Dumbbell Wrist Curl 3 10, 10, 10

Standing Cable Wrist Curl 3 10, 10, 10

AT-HOME

EXERCISE SETS REPS

Dumbbell Reverse Curl 4 8, 10, 12, 20

Zottman Curl 3 10, 12, 20

Hammer Curl 3 12, 12, 15

Dumbbell Wrist Curl 2 10, 10

GRIP STRENGTH

EXERCISE SETS REPS

Horizontal Cable Hold 4 30 seconds

Plate Pinch 3 30 seconds

Straight-Arm Hang 3 to failure

GET SUPERPUMPED

EXERCISE SETS* REPS

Reverse Scott Curl 4 10, 10, 30, 30

Reverse Barbell Curl 4 10, 10, 30, 30

Barbell Wrist Curl 4 10, 10, 30, 30




MUSCLE-FITNESS.COM 123122 MUSCLE & FITNESS November 2007

WITH ONE OF THEIR MAIN DUTIES being to

assist in gripping, the forearms are some of the

most functional muscles we have. If you lack grip

strength, you’ll never reach your full potential in

the weight room, especially on exercises such as

deadlifts and rows. Unfamiliar with the exercises

in the grip-strength workout? For the horizontal

cable hold, stand in the middle of a cable crossover

station with D-handles set to shoulder level, select

a heavy weight, grasp the handles and stand in an

iron cross position for the allotted time; on the

plate pinch, hold two 10-pound plates in each hand

down at your sides and pinch the plates together

with your fingers (progress to heavier plates as

you grow stronger); and for the straight-arm

hang, simply hang from a pull-up bar with your

arms straight, hands shoulder-width apart, for as

long as you can.

»WORKOUT CENTRAL

BEHIND-THE-BACK WRIST CURL>> Although the range of

motion is small, the benefits

are huge. Hold the peak

position as long as possible

REVERSE BARBELL CURL>> For added intensity,

keep your thumbs on the

same side of the bar as

your fingers

A

B


MASS-BUILDING

EXERCISE SETS REPS

Standing Calf Raise 5 8, 10, 12, 15, 25

Seated Calf Raise 5 8, 10, 12, 15, 25

Leg Press Calf Raise 3 10, 15, 20

BEGINNER’S

EXERCISE SETS REPS

Standing Calf Raise 2 15, 15

Seated Calf Raise 2 15, 15

AT-HOME

EXERCISE SETS REPS

One-Leg Dumbbell 4 10, 10, 15, 15

Calf Raise


Calf Raise

GIANT-SET WORKOUT*

EXERCISE SETS REPS

Standing Smith Machine 4 15, 15, 20, 20

Calf Raise

Seated Smith Machine 4 15, 15, 20, 20

Calf Raise

Donkey Calf Raise 4 15, 15, 20, 20

Leg Press Calf Raise 4 15, 15, 20, 20





giant set.

GET SUPERPUMPED

EXERCISE SETS* REPS

Donkey Calf Raise 4 10, 10, 30, 30

Leg Press Calf Raise 4 10, 10, 30, 30

Standing Power Rack 4 10, 10, 30, 30

Calf Raise



Unless otherwise noted, rest one minute between all sets.

IN MOST BEGINNER’S WORKOUTS,the exercises

aren’t too different from those in an advanced

lifter’s routine; instead, volume and intensity tend

to be somewhat lower for the beginner. Basic

mass- and strength-building moves are good for

trainees of all levels, and you’ll continue to use

seated and standing calf raises indefinitely in your

lower-leg training. For beginners, the key is to take

this time to master technique so you don’t form

bad habits, especially with a bodypart as stubborn

as the calves. When training calves, no matter the

exercise, be sure to go all the way up onto your

toes at the top of each rep and go all the way down

at the bottom for a stretch. Using a full range of

motion is a must for turning your calves into cows.

»WORKOUT CENTRAL

DONKEYCALF RAISE>> For comfort,

the pad should

rest across your

glutes and low

back

SEATED CALF RAISE>> The bent-leg calf

raise stresses the

underlying soleus

muscle

A B

BEGINNER’S

EXERCISE SETS REPS

Crunch 2 15, 15

Reverse Crunch 2 15, 15

AT-HOME

EXERCISE SETS REPS

Double Crunch 2 20, 20

Crossover Crunch 2 15, 15

Scissor Kick 2 10, 10

10-MINUTE WORKOUT

EXERCISE SETS* REPS

Hanging Leg Raise 2 15, 15

Kneeling Cable Crunch 2 15, 15

Decline Medicine-Ball 2 10, 10

Twist

* Perform these three exercises back-to-back without resting

between sets (called a tri-set). Rest one minute between each

tri-set.

UPPER ABS/OBLIQUES PRIORITY

EXERCISE SETS REPS

Decline Medicine-Ball Twist 2 15, 15

Lying Cable Crossover 2 15, 15

Crunch

Machine Crunch 2 15, 15

LOWER ABS PRIORITY

EXERCISE SETS REPS

Hanging Knee Raise 2 15, 15

Hip Thrust 2 10, 10

Scissor Kick 2 20, 20



FOR MOST PEOPLE, the lower abs are by far the

most difficult region of the midsection to carve out,

since this area typically attracts more bodyfat as

opposed to just under your pecs. A clean diet is cru-

cial to great lower abs, but the muscles also need to

be fully developed to show through. All three exer-

cises in the lower abs priority workout entail

crunching the pelvis up and toward the ribcage, the

opposite motion of the standard crunch, in which

the pelvis remains stationary and the shoulders

and chest move, targeting the upper abs. Our rep

ranges (10–20) aren’t astronomical; it doesn’t take

sets of 50–100 to get abs, as long as you perform

each exercise slowly and under control.

DECLINEMEDICINE-BALL TWIST>> No spotter?

Bounce and catch

the ball on each side

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

»WORKOUT CENTRAL

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

A

B

A

B

In the preceding 85 workouts we’ve provided a multitudeof ways to thoroughly improve every major bodypart.Each one relies on the strength of the chosen exercises, setselection and rep ranges to target every muscle group.

However, as with any training program, you can takewhat we’ve given and tweak it, depending on your level ofexperience and need for higher intensities to blast throughany training plateau. The Weider Principles, a list ofweightlifting truisms gathered and honed by the father ofbodybuilding Joe Weider, have stood the test of time.These 24 principles, which we’ve divided into three cate-gories, have guided us for decades in our program design.We highly recommend that you use them, too, as you learnand advance your muscle-building efforts.

PROGRAM DESIGNCYCLE TRAINING Devote portions of your trainingyear to specific goals for strength, mass or getting

cut. This can help decrease your risk of injury and addvariety to your routine. Cycle periods of high intensity andlow intensity to allow for recovery and spur new gains.

ECLECTIC TRAINING Incorporate a diverse selectionof variables, such as set, rep and exercise schemes,

into your workout. Bodypart routines should utilize bothmass-building multijoint moves and single-joint exercises.

INSTINCTIVE TRAINING Experiment to develop aninstinct as to what works best for you. Use your

training results along with past experiences to constantlyfine-tune your program. Go by feel in the gym: If your

1

2

3


WORKOUT CENTRAL

THE WEIDER PRINCIPLESBUILD THE PERFECT ROUTINE — OR MAKE ANY WORKOUT BETTER — WITH THESE 24 TRIED-AND-

TRUE TRAINING PRINCIPLES, COLLECTED BY THE MASTER BLASTER HIMSELF, JOE WEIDER

The No. 1 benefit

of having a

training partner:

forced reps

PH

OTO

GR

AP

HE

R’S

NA

ME

biceps just don’t feel like they’ve recovered from the lastworkout, do another bodypart that day instead.

MUSCLE CONFUSION Constantly change variablesin your workout — number of sets, number of reps,

exercise choice, order of exercises, length of your restperiods — to avoid getting in a rut and slowing growth.

INTENSITY BOOSTERSCONTINUOUS TENSION Don’t allow a given muscleto rest at the top or bottom of a movement. Control

both the positive and negative portions of a rep and avoidmomentum to maintain constant tension throughout theentire range of motion.

FLUSHING TRAINING Train one bodypart withmultiple exercises (3–4) before you train another.

The “flushing” is your body sending a maximum amountof blood and muscle-building nutrients to that area to beststimulate growth.

HOLISTIC TRAINING Use numerous training tech-niques (low and high reps, faster and slower speeds,

and alternate exercises) to stimulate maximum musclefibers. Don’t always approach exercises with the same6–10-repetition sets; try lightening the load and going for20 reps in some training sessions to build endurance-related muscle fibers.

ISOLATION TRAINING This is a technique designedto work individual muscles without involving adja-

cent muscles or muscle groups. A pressdown for triceps(rather than a close-grip bench press) is an example of anisolation movement.

ISO-TENSION Between sets (or even betweenworkouts), flex and hold various muscles for 6–10

seconds, keeping them fully contracted before releasing.Competitive bodybuilders use this technique to enhancetheir posing ability through increased muscle control.

MUSCLE PRIORITY Hit your weakest bodypartfirst in a workout or bodypart split, when you can

train with more weight and intensity because your energylevel is higher.

PEAK CONTRACTION Squeeze your contractedmuscle isometrically at the endpoint of a rep to

intensify effort. Hold the weight in the fully contractedposition for up to two seconds at the top of an exercise.

PROGRESSIVE OVERLOAD To continue makinggains, your muscles need to work harder in a pro-

gressive manner from one workout to the next. Duringmost of your training cycle, try to increase your weightseach session, do more reps or sets, or decrease your restperiods between sets.

PYRAMID TRAINING Incorporate a range of lighterto heavier weights for each exercise. Start light with

higher reps (12–15) to warm up the muscle, then graduallyincrease the weight in each successive set while loweringyour reps (6–8). You could also reverse the procedure —moving from high weight and low reps to low weight andhigh reps, aka a reverse pyramid.

BODYSLAMGET FIT FAST WITH THIS 40-MINUTE

FULL-BODY WORKOUT

Sure, you’d like to go to the gym 4–6 days a week for

an hour or so a pop, but real life doesn’t always work

out as we plan.

When you find yourself short on time, or if you’re in

an extremely busy stretch and can’t make it to the gym

more than twice a week, you may want to hit your

whole body in one fell swoop. This regimen gives you

the tools to do just that.

The key to this workout is that it contains one exer-

cise for each bodypart that hits the greatest amount of

muscle fibers, so you get the most bang for your buck.

Notice how each movement is a basic, core exercise

for the respective muscle group, as opposed to a strict

isolation move. To speed things along, you’ll rest only

30 seconds between each set and do only 1–2 sets per

exercise. Even though you’ll get in and out of the gym in

about 40 minutes, it’s crucial that you make the most

of every set, taking each one to failure at close to the

suggested number of reps to promote hypertrophy.

To avoid injury, do 1–2 light warm-up sets before your

working sets for each exercise.

Ideally, when training for muscle size or strength,

you should perform bodypart routines on different

days and train with higher volume. That said, employ

this routine only when you have a time crunch, as it

won’t maximize the gains you’d see when training

longer and more frequently. But when “one of those

weeks” is upon you, this 40-minute full-body gauntlet

should keep your training goals on track.

4

5

6

7

8

9

10

11

12

13

THE BODY SLAM WORKOUTBODYPART EXERCISE SETS REPS

CHEST Incline Barbell 2 8, 12

Press

BACK Bent-Over Row 2 8, 12

LEGS Barbell Squat 2 8, 12

SHOULDERS Overhead 2 8, 12

Dumbbell Press

TRAPS Barbell Shrug 1 12

BICEPS Close-Grip 1 12

Barbell Curl

TRICEPS Lying Triceps 1 12

Extension

CALVES Donkey Calf Raise 1 25

ABS Double Crunch 1 to failure

Note: The above workout doesn’t include warm-up sets.

Rest 30 seconds between all sets.


SINS OF THE GYM By Bill Geiger, MA

CHANCES ARE THAT IF YOU’RE NOT GROWING, YOU’RE MAKING ONE OF THESE SIX CRITICAL TRAINING MISTAKES

Take a look around the gym and you can easily spot the beginners: guys doing barbell curls in rhythm with a pelvic

thrust, and a lot of bouncing out of the hole in squats and bench presses. Too bad they’re not the only ones making

mistakes. In fact, intermediate- and advanced-level bodybuilders also commonly make critical errors in their

workouts, ultimately slowing their progress. And there are also some universal bad habits that we gym rats

commit from time to time that could be a burden to those around us.

WORKOUT CENTRAL

ADVANCED TRAINING TECHNIQUESSUPERSETS Perform sets of two exercises for thesame or different muscle groups back-to-back with

no rest in between.TRI-SETS Perform three consecutive exercises forone muscle group in nonstop sequence.GIANT SETS Four or more exercises for one musclegroup performed in back-to-back fashion without rest

in between.BURNSContinue a set past the point at which you canlift a weight through a full or even partial range of

motion with a series of rapid partial reps. Do this as long asyour muscles can move the weight, even if only a few inches.

CHEATING Use momentum (a slight swing of theweight) to overcome a sticking point as you fatigue

near the end of a set. While doing heavy barbell curls, forexample, you might be able to perform only eight strictreps to failure. A subtle swing of the weight or a slightlyfaster rep speed may help you get 1–2 additional reps. Foradvanced bodybuilders only.

DESCENDING OR DROP SETS After completingyour reps in a heavy set, quickly strip an equal

amount of weight from each side of the bar or select lighterdumbbells. Continue to do reps until you fail, then stripmore weight off to complete even more reps.

FORCED REPS Have a training partner assist youwith reps at the end of a set to help you train past

the point of momentary muscular failure. Your trainingpartner will lift the bar with just enough force to get youpast the sticking point.

NEGATIVES Resist the downward motion of a veryheavy weight. For example, on the bench press, use

a weight that’s 15%–25% heavier than you can typicallyhandle, and fight the negative as you slowly lower the barto your chest. Have your partner assist with the positiveportion of the rep.

PARTIAL REPS Do reps involving only a partialrange — at the top, in the middle or at the bottom —

of a movement. PRE-EXHAUSTION Pre-exhaust a muscle with asingle-joint exercise before performing a multijoint

movement. In leg training, you can start with leg exten-sions (which target the quads) before a set of squats (whichalso work the glutes and hamstrings).

REST-PAUSE Take brief rest periods during a set ofa given exercise to squeeze more reps out of a set. Use

a weight you can lift for 2–3 reps, rest as long as 20 seconds,then try for another 2–3 reps. Take another brief rest and goagain for as many reps as you can handle, and repeat onemore time.

14

15

16

17

18

19

21

22

24

23

20

3)Not Making the

Most of Your

Time at the Gym

If you’re a gym member,

then you’re paying for the

resources to build a bet-

ter body. So why waste

time when you’re there?

Too often, you’ll see lifters

— regardless of their level

of experience — spending

a great deal of their time

resting in the gym.

Whether it’s taking a

longer-than-necessary

breather between sets,

leaving their racked and

towel-shrouded equip-

ment for a bathroom

break or rubbernecking

to get a look at the hottie

on Cardio Row, extended

rest can be detrimental to

your progress. Go to the

gym to work — use your

couch at home to lounge

and grow.

4)Not Putting Your

Mind to Work

Once you’ve been training

for a while, your muscles

adapt and you no longer

make strength and size

gains the way you did as

a beginner. While switch-

ing up exercises can help,

it’s time to rethink your

approach and try some

extraordinary methods

to jump-start serious

muscle growth.

“Listen to your body and

focus on the pump and

feeling the muscle work,

worrying less about sets

and reps,” Garett says.

“Consciously make the

decision to challenge

yourself by doing exer-

cises you hate, or by using

other high-intensity meth-

ods such as rest-pause or

cycled training that you

haven’t tried before.”

5)Not Practicing

the “Little Things”

If there’s one thing

advanced lifters know, it’s

sore joints and aches and

pains. These problems

don’t just go away when

you’re lifting heavy day

after day. The more

progress you make, the

more important it is to

pay attention to all the

things you skipped as a

beginner, Garett says.

This includes making sure

you do a thorough warm-

up, doing rotator-cuff

stretches and exercises,

stretching afterward

(especially your low back

and hamstrings to help

prevent low-back pain)

and knowing the differ-

ence between good and

bad pain. Over the long

term, such little things will

prove huge.

6)Not Paying

Attention

If you’re lucky enough to

have a training partner,

make sure you use that to

your advantage, not as a

hindrance to your pro-

gress. Studies show that

those who lift in the pres-

ence of others have a ten-

dency to push around

more weight than they

would lifting alone. And

after your partner helps

you push through your

heavy sets, be sure to

return the favor. Margin-

alizing your duties as

a reciprocating spotter

by going through the

motions, chatting or look-

ing away will keep your

partner from reaching

his goals and is an open

invitation for injuries.

Besides, you’ll have time

to socialize postworkout.

1)Unbridled

Enthusiasm

You want to get big, but

Rome wasn’t built in a day,

and you won’t be, either.

Doing hours of biceps

curls won’t make your

arms grow any faster —

and could be counterpro-

ductive. “Enthusiasm is

good if you’ve never

worked out before and

you’re starting a new

program, but doing too

much too fast won’t do

your body any good,” says

Adam Garett, a certified

personal trainer at Bally

Total Fitness in Oakland

Park, Florida.

“Beginners often try to

do every exercise for

every bodypart, but that

enthusiasm needs to be

tempered because hor-

mones that break down

muscle quickly start ris-

ing. Expect to hit your

body hard for 45–60 min-

utes total, about 30 min-

utes for a given muscle

group; you can’t maintain

the intensity very long

when your energy levels

are trailing off. Also,

remember that training

stimulates the process of

muscle breakdown, but

growth occurs after your

workout during your

recovery period, which is

aided by good nutrition.”

This also applies to over-

ambitious lifters who get

carried away with volume

and intensity.

2)Not Learning

Every Variation

of a Given Move

While you may know how

to perform every exercise

in your workout with text-

book technique, you’ll

build thicker, denser mus-

cles if you learn how to do

each of its variations. For

instance, if you’re doing

standing dumbbell lateral

raises for your middle

delts, also try doing the

move from a seated posi-

tion or one arm at a time

while standing. Other

alternatives include using

cables for raises, both in

front and behind your

back, and doing the move-

ment with one arm as you

lean to the side by grip-

ping a vertical post with

your opposite hand.

Virtually every exercise

can be tweaked. “Knowing

how to do a particular

move a number of ways

can be helpful when

there’s a line in front of

you for a given piece of

equipment, but each and

every variation also

works the muscle a little

differently, and this helps

build the muscle more

fully,” Garett explains.


Chatting on your

cell while spotting:

the ultimate gym

faux pas

Each month, we fill these pages with fitness and nutrition“must dos” to educate you and keep you on the right track,but sometimes the best way to develop good habits is bylearning what not to do.

If you’re looking to shed some bodyfat, there are somevery basic guidelines anyone can follow to start achievingresults. For some reason, however, there are still those whomake a few cardinal mistakes. Here we explain the 10things you absolutely should not do if you want to get lean.If you’re doing any of them, your physique is in big trouble.Now go to your room and read.

Sticking to light weights and high reps“Heavy weight just bulks you up,” says the shapeless gymenthusiast. “Lighter weights with higher reps is what reallygets you ripped.” Tsk, tsk tsk. Mr. Nonsense and his amoebicphysique have good intentions, but this way of thinking isas archaic as eight-track cassettes.

High-rep sets definitely have their place — increasingmuscular endurance and pump, for instance — but theyshould never form the backbone of your program whenyou’re trying to get lean. Sticking to lightweight sets (12–20reps) for an extended period robs your muscles of what theyneed most — a constant challenge. In the absence of newstimuli, such as constantly increasing weight loads, yourmuscles will simply grow content and either plateau orbacktrack in size and shape. Lifting heavier will help yougain more lean tissue, which allows you to be slightly moremetabolic at rest. Plus, heavy training (6–8 reps) increasesthe total caloric expenditure during and after your workout.BEST TIP: Base your program on heavy, multijoint liftssuch as squats, deadlifts and various presses that recruit andbuild more total muscle and burn more calories. Use mod-erate- (10–12 reps) and lightweight (12–20 reps) sets to com-plement your heavy training, not the other way around.

Performing cardio before weight trainingSome silly folks like to shamelessly exploit a fundamentaltraining mantra — that you should always train for priori-ties. If losing bodyfat is your primary goal, for example,then cardio should be your primary focus in the gym, right?This is one case where your priorities are just backward,pal. While cardio by itself is certainly productive, doingcardio after your weight-training session is almost twice asproductive at burning fat.

Japanese researchers recently determined that doing aweight workout before cardio resulted in significantly more

fat-burning than doing cardio alone. In the study, a cardio-only group burned just more than 20% of their total caloriesfrom fat, while another group who did cardio after weightsburned nearly 50% of their total calories from fat. One rea-son for this amazing disparity is that the body plowsthrough stored glycogen during your weight routine, mak-ing fat the primary fuel source once it’s time for your cardio. BEST TIP: Perform cardio when it’ll be most productive foryou — after you hit the weights. Try mixing in 3–4, 20–30-minute, postlifting cardio sessions per week.

Eating fast-digesting carbs preworkoutBefore you hit the gym, you definitely want to have someprotein, but some people still reach for white toast, Gatoradeand other fast-digesting carbs to round out their preworkoutmeal. Somewhere on a cave wall it is written in ancient San-skrit: A carb is a carb is a carb. Today, we know better.

You definitely don’t want to head to the gym on anempty tank, which is why you should fuel up in the 60–90minutes or so before your first rep. But before you guzzle asports drink or have a baked potato, know this: Fast-digest-ing carbs will have a negative impact on your body’s abilityto burn fat for fuel in the gym because they boost insulin.This anabolic hormone is great to boost after the workoutfor encouraging muscle growth, but during the workout itblunts fat-burning.BEST TIP: While having some carbs in your system is idealpreworkout, you’ll want to make smarter choices to keepyour fat-burning high. Take in 30–40 grams of slower-digesting sources such as oatmeal, whole-grain bread, fruitor sweet potatoes 15–30 minutes before training. Researchshows that athletes who eat these foods burn more fat.

Always doing steady-state cardio at 70%–80% of max heart rate (MHR)We love those skinny dudes who hit the treadmill with aheart-rate monitor strapped around their chests — it helpsround out their already stylish headband-and-Adidas-Gazelles look. But that leisurely prance is simply no matchfor a hard-sweat, fat-nuking interval session.

Steady-state cardio done at 70%–80% of your max heartrate will definitely eat away at bodyfat, but you may be sell-ing yourself short. Your best bet is to train using intervals,where you frequently alternate between bouts of highintensity (80%–90% MHR) and low intensity (50%–60%MHR). This method of training leaves the body burningmore fat long after you put in your last sprint — no heart-rate monitor required.


WORKOUT CENTRAL

GETTING LEANWE ALWAYS TELL YOU WHAT TO DO TO CHANGE THE WAY YOUR BODY LOOKS, BUT IF YOU’RE LOOKING

TO GET LEAN, YOU SHOULD ALSO KNOW WHAT HABITS TO AVOID By Eric Velazquez

The “Do Not Do” List

Progress makes

perfect. Always

strive for greater

weight loads to get

big and lean



BEST TIP: Perform 20–30 minutes of interval training on atreadmill, elliptical or bike 2–3 times per week. Try oneminute of high intensity (a fast run) followed by oneminute of low intensity (a slow walk) and keep repeating.

Avoiding caffeine, green tea and carnitineMen. We’re too proud to ask for directions, sure. That’sbecause our navigational prowess makes it unnecessary forus to do so. But we’re here to tell you that refusing to usesupplements to power your fat-fighting efforts could leaveyou feeling as though you’re driving in circles.

When it comes to shedding bodyfat, there’s no substitutefor hard training and sound dieting. But that doesn’t meanyou shouldn’t use everything at your disposal to speed upyour results. Virtually every fat-burner on the market con-tains some form of caffeine, green tea or carnitine. Why?All three attack fat-burning from different sides, makingyour training and nutritional efforts all the more produc-

tive. Caffeine binds to fat cells to enhance fat-burning dur-ing exercise, green tea prevents the breakdown of themetabolism-regulating neurotransmitter norepinephrineand carnitine helps transport fat into the mitochondria ofcells, where they’re burned for energy. Avoiding thesesupps is an easy way to downshift your progress.BEST TIP: Take 200–400 mg of caffeine with breakfast and200–400 mg 1–2 hours before your workout. Take 500 mg ofgreen tea extract three times a day, including one servingjust before your workout. Take 1–2 grams of carnitine threetimes a day, including one serving just before and one serv-ing immediately after your workout.

Avoiding protein or amino acids before cardioIf you’re a regular m&f reader, you should know just howimportant pre- and postworkout nutrition and supplemen-tation is. It’s easy to eat like a maniac after a hard workout,but some guys miss the mark when it comes to the pre-workout prep, particularly in terms of halting musclecatabolism on a cardio-only day. What a shame, because it’san easy fix.

Let’s not forget: Leaning out isn’t nearly as fun unless youhave some muscle underneath that blubber. So before hit-

ting the treadmill Maurice Greene–style, make sure you’veprimed your body to hold on to as much muscle as possible.Taking 10–20 grams of fast-digesting whey protein or 3–6grams of amino acids before a hard cardio session — partic-ularly those done in the morning on an empty stomach —will help ensure that your body has available energy for thework ahead rather than tapping into muscle protein.BEST TIP: Take 3–6 grams of amino acids or consume alight, 10–20-gram whey protein shake before cardio. This isespecially important for cardio before breakfast.

Eating three squares a dayWe don’t blame you entirely for this one. The whole“breakfast, lunch and dinner” approach to nutrition hasbeen an American mainstay seemingly since time began. Ithas worked wonders, too, what with us Yanks now in themidst of a national obesity epidemic.

This philosophy works for our armed forces, but unlessyou’re doing 8-mile hikes with a 70-pound rucksack twice

a day, you’re better off consuming 5–6 small meals a day.While some people rely on three squares to meet their dailycaloric needs, such larger infrequent meals can cause stom-ach bloating, overeating, drops in blood sugar and greaterfat retention. Smaller, more frequent meals keep yourmetabolism higher, allowing your body to use more of thefood for fuel instead of dropping it off on your waistline. BEST TIP: Even if you’re chained to a desk for 10 hours aday, make sure you consume small meals or snacks every2–3 hours. Protein powders, canned tuna, nuts, jerky, fruitand protein bars are all good things to keep on hand.

Sticking to straight sets in the gymThree sets of 10 on every exercise, 1–2 minutes of restbetween sets, huh? Yawn. How long have you been doingthat, and how much has it helped you lean out? If you’rereading this, the answers are probably “too long” and “notmuch.” If you really want to blast away at stubborn fatstores, you need to kick things up a notch.

Supersets are a perfect way to do that. Performing two ormore exercises back-to-back without rest can boost post-workout growth hormone levels, thus increasing musclemass and stoking fat-burning without really increasingyour workout volume. Plus, moving from one exercise to

WORKOUT CENTRAL

It’s easy to eat like a maniacafter a hard workout, but someguys miss the mark preworkout

another with limited rest in between increases your calo-ries burned during exercise.BEST TIP: Try using an all-supersets workout for 2–4 weeksto elevate your metabolism, burn more calories and boostGH levels.

Eating carbs aloneEven the most dedicated, carb-deprived bodybuilders needthe occasional carb-heavy snack to keep their sanity intact.So if your diet makes you feel as if you need to chow downon a plain bagel from time to time, feel free to do so. Justdon’t have it alone! If you eat carbs by themselves, particu-larly outside of training times, you might as well startshopping for wider-waisted jeans.

It’s okay to have carbs when trying to get lean — justmake sure you have some protein, too. An extra glass ofmilk, some egg whites or some cottage cheese are all suit-able items to add to a carb-rich dish. The addition of pro-tein will help slow the digestion of carbs, keeping yourbody from storing them as fat. BEST TIP: Never eat carbs alone. Always have them withprotein and small amounts of fat to slow digestion and keep

your blood sugar levels in check. Eating fibrous veggiessuch as broccoli, cauliflower and green beans helps ensureslower digestion of all carbohydrates.

Being a night owlWe know how it is. After a hard day’s night at the gym, youlike to come home, refuel with food, plop down on thecouch and take inventory of your DVR list. After yoursixth episode of Rescue Me, however, you find that the nighthas gotten away from you. Is it really 1:15? You finally com-mit to exiting your recorded shows when you realize, Hey,that’s Jessica Biel on Late Night with Conan O’Brien! Theregoes another half-hour. Go to bed already!

Studies have shown that those of us who like to stay uplate — be it channel surfing, web browsing or just reading— and get up early for work suffer the consequences by wayof the belly. That’s right — getting less sleep actually con-tributes to higher levels of bodyfat over time. BEST TIP: If you’re looking to drop bodyfat, then you needto manage your time better, especially in the evening.Wind down after your workout, get to bed at a decent hourand aim to get eight hours of uninterrupted sleep.

There’s no rest for

the ripped. Pushing

your body with

supersets burns

more bodyfat

Gaining muscle mass can be really easy if you do all theright things. If you’re eating a high-protein diet, timingyour meals well, supplementing right and working out likea madman, you’ll find gaining muscle a steady and fruitfulendeavor. But putting on a few pounds of lean mass canalso be an easy thing to completely screw up. We see itevery day — people making fundamental missteps that arekeeping them from their goals.

If you want thicker legs, a superwide back or shoulderslike Arnold’s, you’re going to need to train a little smarter.Getting big isn’t just about eating more or lifting heavier —it’s about knowing exactly what your body needs andwhen. So check our list to see if you’re committing any ofthese massive blunders.

Eating too muchSome people see bulking up as an excuse to eat everythingthey see, figuring that the more they consume, the moremuscle they’ll be able to grow. Unfortunately, eating forthe sake of eating is nothing more than a first-class ticketto fat camp.

Sure, if you’re looking to gain weight, you should eatmore food, but you need to be more selective than the nextguy, not less. If you’re trying to gain muscle — as we sus-pect you are — without blowing up like a balloon, you mustcarefully monitor your macronutrient intake. Eating indis-criminately will just leave you bloated and doughy. BEST TIP: All calories are not created equal. In general, abodybuilder looking to add muscle at a steady pace shouldconsume protein, carbs and fat at about a 40:40:20 ratio,which can be altered slightly depending on progress. Pro-tein is key to muscle gains — a 200-pound guy should get200–400 grams of protein per day, spread out over severalsmall meals. And when it comes to the rest of your calories,don’t reach for apple pie and Guinness. Instead, chooseplenty of vegetables, sweet potatoes, fruit, nuts and oatmeal.

Lifting too muchWe know what you’re thinking: Big muscles are built withbig weights. That’s true, but the simplicity of that state-ment has led many a lifter to sore joints, aching musclesand stale results. Plowing through heavy workouts withlow reps (3–5) isn’t what builds muscles. It may buildstrength, but not mass. And if — as so often happens —sloppy form becomes the key to lifting these heavyweights, then even the strength gains will plateau.

Doing your muscle-building reps in good style and doingenough of them per set is the path to lean mass gains. For

maximum growth and refinement, your muscles requireconcentrated stimulation, not just a violent push to com-plete a rep. BEST TIP: Use weight loads that allow you to complete6–10 controlled reps with good form. We guarantee that yourmuscles will feel the effects tomorrow. Your mirror and thescale will offer their testimony later.

Using too many single-joint exercisesWhat’s the deal — are you scared of the squat rack? Or doyou actually think that a two-hour biceps routine is goingto give you the physique you want? Sure, everyone wantsarms like The Oak’s and is willing to curl their way intooblivion to get there. The problem is, 15 sets of heavy curlstwice a week won’t add muscle to your frame. Considerthat for every 10 pounds of lean mass you add, you gainapproximately 1 inch on your arms. Where do you thinkyou’re going to build those 10 pounds — at the pressdownstation? Hardly. If you’re expecting to get big, it’s time tostart going big.BEST TIP: Build your program on big multijoint lifts fortotal-body mass. The deadlift, squat, leg press, bench press,barbell row and overhead press are just a few exercises thatforce your body to recruit more muscle. Each workout,regardless of the bodypart you’re training, should start offwith compound moves.

GAINING MASSThe “Do Not Do” List


WORKOUT CENTRAL

FORGET ABOUT WHAT YOU SHOULD BE DOING. HERE ARE 10 THINGS YOU COULD BE DOING

WRONG IN YOUR QUEST FOR MORE MUSCLE By Eric Velazquez

Go big! (At least

as big as possible

while maintaining

strict form.)

Where do you think you’re goingto build those 10 pounds — at

the pressdown station? Hardly

Doing too much cardioYou want to gain muscle but you don’t want to get fat in theprocess. As a result, you keep the cardio high, doing 5–6hard sessions per week, sometimes going up to an hour at atime. So don’t be surprised when you don’t gain any mus-cle — that type of alarmist training won’t help you get big-ger. Remember when we said you’d need to train smarter?Well, here’s your chance.

When you perform cardio in excess, your body needs tofind the energy somewhere. After it depletes your storedglycogen, it likes to go looking for fat but will settle formuscle if it needs to, which is the last thing you want whentrying to fill out that new XXXL T-shirt. Frequent bouts ofcardio also sap you of the precious vigor you need to pusharound the big-boy weights. BEST TIP: Limit your cardio to no more than three moder-ately paced 20-minute sessions per week when trying togain mass.

Increasing your training volumeWhen you hit a rut in your mass-gaining phase, the firstthing that comes to mind is usually: I must not be doingenough. Time to bump it up — a lot. Bump it up? We hate tobreak it to you, but sometimes less is more.

We love lifting. We wish you could grow with every sin-gle set and every single workout, but unfortunately that’snot the way muscle works. Training too frequently or withtoo many sets seems like the right thing to do if you want togain mass, but it’s actually counterproductive. Cranking upthe volume will eventually leave you overtrained, makingit even harder to gain muscle or lose bodyfat. (See “TooMuch of a Good Thing?” on page 148.)BEST TIP: Limit your sets to 12–16 per bodypart and incor-porate a few intensity techniques to take your muscles pastfailure. Drop sets, supersets and forced reps — used spar-ingly — are all good alternatives to maniacal amounts ofsets or workouts.

Banking on technologyWhy do so many mass-seekers expect to get huge usingmachines? The invention of the pec deck isn’t akin to thecotton gin or the electric light bulb in terms of usefulness,but it seems that a great deal of lifters are still in awe of it.The fascination with the potential benefits of new technol-ogy has every Tom, Dick and Harry waiting for their turn

at the incline iso-press and self-spotting machine pressinstead of doing what successful bodybuilders have beendoing for a hundred years — taking heavy objects and mov-ing them against the force of gravity.

Machines have certain advantages over free weights, butoverall there’s no replacing the muscle-building benefits ofbarbells and dumbbells.BEST TIP: Some machine work — Smith machines, cables,etc. — in your program is beneficial for muscle gain andrefinement, but it should be limited to one or two exercisesper bodypart, per workout, if that. The bulk of your exer-cise selections should be free-weight moves.

Not getting enough proteinSee Eating Too Much. What you eat is more important thanhow much you eat when trying to gain mass, and protein isright at the top of the mass-gainer’s food pyramid. And forgood reason. This is the stuff your muscles are made of, sowhy on earth would you deprive them of what they need togrow? Stuffing your face with plenty of slow-digestingcarbs and healthy fats is important, but not nearly as cru-cial as the type, timing and amount of protein you eat. BEST TIP: Make sure you get 1–2 grams of protein per poundof bodyweight per day. Also, always have 30–40 grams offast-digesting whey protein when you first wake up to stallmuscle catabolism, 20 grams of whey preworkout to preventmuscle breakdown, and another 40–60 grams of a proteinblend (whey, casein and soy) postworkout to aid in musclerepair and growth. Having a 40-gram casein shake justbefore bed also helps your efforts by feeding your body asteady stream of amino acids throughout the night.

Skipping creatineNot on the creatine bandwagon yet? Think it’s a fadingfad? Don’t worry — it has been only about 15 years sincethis popular and intensely researched supplement has beenbuilding stronger, bigger physiques.

This tried-and-true product is still the biggest must-buyfor muscle-seekers (aside from protein powder, that is)because of its ability to enhance strength gains and musclefullness. Creatine has evolved into more easily digestedversions, such as creatine-ethyl-ester, that make it evenmore effective at helping you build muscle. Still, some peo-ple avoid it for fear of bloating or stomach cramps, neitherof which are an issue with creatine’s newer versions.

BEST TIP: Creatine bolsters your body’s ability to exertitself in short, powerful spurts, such as those experiencedduring weight training. Take 3–5 grams of some form of cre-atine 30 minutes before your workout and 3–5 grams imme-diately afterward to keep strength and size gains coming.

Going dryAs we near the end of the list, you might be thinking, I’mactually doing most of this stuff right. Good for you. But onearea where we see people falling well short of satisfactorywhen it comes to building muscle is with water.

Wait, what? Despite water’s ability to support blood vol-ume while helping deter the breakdown of muscle via freeradicals, some guys just don’t want to be hitting the headevery half-hour and therefore neglect their H2O con-sumption. But because you’re working out as hard as youare (or should be), you actually need more water than theaverage person.

BEST TIP: If you plan on being adequately hydrated foryour workouts and for all the growth that happens after-ward, strive to take in 1–1.5 gallons of water per day.

Limiting carbohydrate consumptionMan cannot live on protein alone. Gaining mass, cuttingweight, it doesn’t seem to matter. The bad rep that carbshave gotten in the media has steered many lifters awayfrom this critical macronutrient, leaving people scratchingtheir heads over their lack of progress. Carbs aren’t yourenemy; in fact, they can be your biggest ally, especially ifyou’re trying to gain muscle. Make most of your carbohy-drate sources slow-digesting foods — with the exception ofyour postworkout meal, in which 60–100 grams of fast-digesting carbs are needed to drive glycogen to muscles. BEST TIP: Take in 2 grams of carbs per pound of body-weight per day, mostly from slow-digesting sources such aswhole-wheat bread and oatmeal.

Creatine can

help you get

bigger and

stronger faster


WORKOUT CENTRAL

Curling too

intensely for too

long can bring

biceps-building

to a halt

So modest are we here at m&f that we’re sometimes loathto admit — we’re pretty good at what we do. Our annualworkouts issue is a bodybuilder’s dream come true. Itsvalue far exceeds its 30-day shelf life and will provide youservice well beyond your next workout. These pagesinclude 85 specialized routines that you can spend the nextseveral years experimenting with as you carve your bodyinto a rock-hard work of art. But before you can bear a like-ness to Michelangelo’s David, you have to be aware of theweaknesses of your flesh. It’s true what they say: You canget too much of a good thing.

While getting to the gym day in and day out may be oneof your fondest pastimes, going balls to the wall for toolong — tons of weight, a lot of sets, intensity techniquesgalore — could actually end up bringing an abrupt halt toyour progress. A decade ago they called it wussing out.Today they call it overtraining.

“Overtraining is a very real condition experienced bybodybuilders characterized by an increased resting heartrate, unusually long recovery times after exercise, sleepingtroubles, increased sweating, irritability, digestion problems,fatigue, depression and drops in strength and endurance,”says m&f Senior Science Editor Jim Stoppani, PhD.

Despite the clarity of symptoms, overtraining can stillsometimes be difficult to diagnose. “What appears to be a plateau in progress caused by lack of proper diet or inten-sity can be mistaken for the syndrome of overtrainingitself,” says m&f Fitness Director Jimmy Peña, MS, CSCS.“That can often fuel the pattern of overtraining in affectedindividuals who aren’t conscious of the condition or refuseto acknowledge the symptoms.”

So before you put this issue to its fullest use, you shouldunderstand the ins and outs of overtraining.

An Inside LookSome of the symptoms of overtraining are pretty tough topeg. Maybe you’re in a bad mood simply because the guywho used the leg press before you neglected to wipe downthe bench or remove his plates. And it could be that you’retired because you decided to watch a few repeats of FamilyGuy on Cartoon Network the night before. But somethings are easier to catch and should thus raise a red flag.

A decrease in muscle mass, for example, can be easy tosee for a guy who has been monitoring his progress in themirror and on the scale. If you’re finding it tough to get thelast few reps on an exercise with a load you were handlingjust weeks earlier, it could be a sign that you’re overtrained.

The first place to look, however, is your routine.“Overtraining is usually the result of training at too high

of an intensity or with too much weight or too much vol-ume for too long,” Stoppani says.

So if you’ve been doing four sets of six reps on most exer-cises, doing 20 sets per bodypart and mixing in, say, forcedreps and drop sets for the last several months, you’re aprime candidate for an overtraining-induced plateau. Thebody, believe it or not, is only capable of so much in a givenperiod. After a while, it revolts — from the inside out.

“The most significant changes that occur in someonewho’s overtrained are hormonal,” Stoppani says. “Yourtestosterone levels fall and your cortisol levels are elevated.The increase in cortisol, which is a stress hormone, turnsyour body catabolic and causes you to lose muscle andstrength. Growth hormone levels also fall, further limitinggains in size and strength.”

As if that’s not enough, your body experiences depressedlevels of thyroid hormones, sapping you of energy, and youradrenaline levels can go haywire, affecting your body’s abil-ity to generate energy during workouts. Getting sick moreoften? That’s another sign of overtraining — your immunesystem takes a beating after prolonged bouts of high-inten-sity exercise. Sore joints are also part of the misery.

TOO MUCHOF A GOOD THING?DON’T MISTAKE DILIGENCE FOR INSANITY. GOING OVERBOARD WITH YOUR WEIGHT TRAINING MAY KEEP

YOU FROM REACHING YOUR GOALS IN THE GYM By the M&F Staff


Overtraining isnot caused in aday, nor can itbe cured in a

day. That’s whyit’s importantto allow amplerecovery time

These nightmarish symptoms end up affecting a lifter’scentral nervous system, leading to altered mood states andeven depression.

Bringing the Over Under (Control)The first step toward getting your overtrained wreck of abody growing again is recognizing the symptoms. Afterthat, getting back on track is easier than you might think.“Overtraining is not caused in a day, nor can it be cured ina day,” Peña says. “That’s why it’s very important to allowample time for recovery. This could mean taking severaldays, even weeks, off from the gym. This doesn’t meanzero activity, but staying away from heavy, intense liftingis key. Outdoor activities, a change in scenery and lighteractivity can aid in the recovery process.”

You are, as always, what you eat, and the quality and tim-ing of your meals are important factors in preventing andcoming back from overtraining. “This means eating enoughof the right kinds of foods, even splurging more than some-one is used to, allow the mind a mental break from the pres-sure of trying to achieve perfection, not to mention the phys-ical results that will follow,” Peña says.

“Diet is a very important factor in preventing overtrain-ing,” Stoppani agrees. “Those who eat properly before andafter their workouts are at much less risk of overtrainingbecause these meals help the body recover faster and muchmore thoroughly.”

So don’t forget your 20 grams of protein and 40 grams ofslow-burning carbs before workouts. And don’t even thinkabout missing your 40–60 grams of whey protein and 40–60grams of fast-digesting carbs after training. If you work outlike a maniac and miss these key windows for nutrition,you’re begging to hit a wall.

Overtraining is — as the Marines in the movie Jarheadreferred to the Iraqi desert — “The Big Suck” for lifters. Foryou, progress in the weight room is a passion, and you’rewilling to put yourself through the ringer to pursue it. Butgoing overboard too often or for too long is a sure way tointerrupt your gains. The trick, then, is to temper yourenthusiasm and periodize your weight training, alternat-ing 6–8-week bouts of intense, heavy lifting with 6–8weeks of more moderate sessions. Keep that in mind whenyou start up any of the programs in this or any other issueof muscle & fitness. M&F

WHAT TO WATCH FORFatigue Drop in blood pressure

Increased resting heart rate Irritability

Digestion problems Depression

Decrease in strength Joint pain

Decrease in muscle mass Sleeping troubles

WHAT TO DO WHEN OVERTRAINED1) Reduce training volume, intensity and/or frequency,

or take an extended break of 1–2 weeks

2) Loosen normal dietary restrictions

3) Engage in non-gym activities

4) Start supplementing with protein (20 grams of whey

immediately preworkout and 40 grams of whey or

a whey-casein mix immediately postworkout) and

glutamine (5 grams with breakfast, pre- and post-

workout, and before bed)

5) Return to the gym with a restructured routine that

incorporates fewer intensity techniques, more

moderate loads and more rest between sessions

OVERTRAINING

101HERE’S HOW TO IDENTIFY WHETHER YOUR BODY

IS OVERTRAINED AND HOW TO BUST OUT OF YOUR

RUT ONCE YOU’RE THERE

muscle & fitness training guide

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