there's a time of year for leaning and sharpening the body, the
time is now; warm and healthful sunshine, blossoming gardens and
hillsides, places to go, things to do and the accompanying high
hopes. Life always offers a few good laughs but we smile on the
inside during these long and fervent days... perfect for growing
and healing and planning.
you tuned in and read the last three elongated newsletters, you
patiently traveled a circuitous course defining the features and
guidelines of "getting ripped." Discussed in brief were:
The challenges, possibilities and options
What to eat and how
Compromises and sacrifices
Special elements of the training process
Vague promises of real workout schemes
cautioned you early on that I shoot from the hip; be ready to duck.
Your head and heart are in the right place, the menu is in order
and the work is about to begin. Today we talk about exercise, pure
exercise; lifting weights in various combinations with the accent
on the exotics of form, focus and pace.
aerobic exercise you include to compliment your training and serve
your pursuit of fat loss and muscle defining should be of the style
and variety that delights you most or displeases you least. Aerobics
may be important but your gym floor workouts are superior. Remember
too that your new weighted exercise routine will be of a more active
nature, demanding a higher heart rate and providing increased cardio-respiratory
quiz: What does the little letter "f" stand for? The little
letter "f" stands for finesse, something you, as creative
muscle builders, will come to depend on, starting with aerobics,
how much and when.
on the muscle mass you've established over the many hours of hard
training can be a gratifying experience. You are in the process
of defining your accumulated muscles by reducing the fat and non-muscle
bulk around them. You are also negotiating -- finessing -- to build
additional muscle, density and shape. The latter is the wild card
in the game and, contrary to the opinion of some experts, does come
with the right amount of juggling and lots of gut toughness. Losing
weight and gaining muscle size is no schnooze in da hammock, goils
I list routines and superset and multi-set exercise combinations
from which to choose. Randomness in exercise performance is playful,
can be a relief and might teach you a thing or two, but as a habit
you will find your training progress and fulfillment compromised.
I recommend order in your training and preciseness in your execution,
and inventiveness and intelligent freedom in your routines -- not
training goes like this: four to five workouts a week hit each muscle
group two times, with aerobics on off days and workout days. I give
you my exercise preferences, sets and repetitions. Midsection is
worked four days a week as a warm-up to the workouts. Volume and
no-race pace combined with moderate weight (8 to 10 reps) define
the workouts. Permit yourself time to adapt to the novel training
style trusting in its attributes. You'll fatigue in the beginning
days until you adjust mentally and physically to the verve of ever-ready
training. Persist. You're conditioning, leaning, hardening, getting
physically fit and in shape -- you're getting ripped.
on, one off -- two on, two off.
is trained with any combination of the following movements:
Hanging leg raises
Incline leg raises
crunches (front, left and right accents, some weighted) - 150 to
175 consecutive reps, followed by
Incline leg raise - 5 x 25 reps
rope tuck - 4 x30 reps
Hanging leg raises - 4 x 12 - 20 reps
Hyperextensions - 4 x 12 -15 reps
Perform exercises in tri-set fashion, one after another for a total
of four complete sets.
leg raise - 4 to 5 x 20 reps
Supersetted with (SS)
Incline leg raise - 4 to 5 x 20 reps
TORSO (CHEST, BACK AND SHOULDERS)
-- I give you my exercise preferences, sets and repetitions. I know
not whom I address. Alter your workout according to your condition,
needs and desires. Reducing the workload of sets to three and sometimes
four might suit you just right. The added sets can overload the
muscles and cause overtraining. Apply the whisper of finesse.
press - 5 x 8 to 10 reps
Bentover row - 5 x 8 to 10 reps
incline dumbbell press - 4 to 5 sets x 8 to 10 reps
Stiff-arm dumbbell pullover - 4 x 8 to 10 reps
incline dumbbell fly - 4 x 10 reps
Wide grip pulldowns - 4 to 5 x 8, 10 or 12 reps
Bent over lateral raise - 4 x 8 reps
crossover - 4 x 10 reps
sidearm Lateral raise - 4 x 10 reps
(ARMS AND LEGS)
curls - 3 x 12 - 15 reps
Reverse curls - 3 x 8 reps
Triceps pulley pushdowns - 3 x 15 reps
barbell curl - 3, 4 x 8 reps
Lying triceps ext - 3, 4 x 12 - 15 reps
db alternates - 3, 4 x 8 reps
Machine dips - 3, 4 x 12 - 15 reps
- 4 x 12 to 15 reps
Calves - 4 x 15 reps
press - 4 x 15 reps
Leg curls - 4 x 10 to 12 reps
- 4 x 10 reps
Calves - 4 x 15 reps
the above workouts on Thursday and Friday respectively, withdrawing
one series of supersets from each workout, rotating the supersets
arrangement of the above exercises is as follows:
1 - Chest, back and shoulders
2 - Arms
3 - Legs
4 - Rest
5 - Your creative mix of torso and arms; substitute two supersets
from torso day for two supersets from arm day. Presto-change-o!
6 - Legs
7 - Rest
in some sets of moderate-weight deadlifts every 10 days in place
of your midsection routine and hit a heavy weight workout every
three weeks for power exposure and attitude. Vary the intensity
of your workouts throughout the week and month to accommodate days
of high energy or fatigue and workouts exhibiting symptoms of overtraining.
Go with the flow.
energy will soar and the strength will stabilize as you adjust and
the muscle-building, fat-burning chemistry kicks in. This will vary
from 10 days to three weeks, depending on your general condition,
hormonal health, muscle density, muscle and fat ratio, genetic disposition,
attitude and approach, training consistency, nutrition and accompanying
lifestyle... age, stress, weather, moon-risings and tea leaf arrangements,
finesseability and more.
doubts? That which does not kill you serves to make you stronger.
like Bombers, live forever.
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