muscle & fitness training guide
DESCRIPTION
The ultimate work out training guide! Find out what works!TRANSCRIPT
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.
104 MUSCLE & FITNESS November 2007
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
Dumbbell Pullover 4 15, 15, 20, 20
Lat Pulldown 4 10, 12, 15, 20
* Rest no more than 30 seconds between each set.
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
* Rest no more than 30 seconds between each set.
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
* Rest no more than 30 seconds between each set.
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
* 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
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
* Rest 2–3 minutes between each set.
GET RIPPED
EXERCISE SETS* REPS
Incline Dumbbell Press 5 10, 12, 12, 15, 20
Flat-Bench Dumbbell Flye 4 12, 12, 15, 15
Dumbbell Pullover 4 15, 15, 20, 20
Weighted Dip 4 10, 12, 15, 20
* Rest no more than 30 seconds between each set.
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
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
Leg Extension 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
Leg Extension 3 6, 10, 15
Machine Leg Press 3 6, 10, 15
Bodyweight Jump Squat 3 to failure
* Rest no more than 30 seconds between each set.
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.
108 MUSCLE & FITNESS November 2007
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
* 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
Squat 4 4, 4, 6, 8
Single-Leg Leg Press 4 4, 4, 6, 8
Hack Squat 3 4, 6, 6
* Rest 2–3 minutes between each set.
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
* Rest no more than 30 seconds between each set.
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
»WORKOUT CENTRAL
»WORKOUT CENTRAL
MUSCLE-FITNESS.COM 109
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
* Rest no more than 30 seconds between each set.
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.
110 MUSCLE & FITNESS November 2007
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
* 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
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
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.
MUSCLE-FITNESS.COM 113
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
* Rest 2–3 minutes between each set.
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
* Rest no more than 30 seconds between each set.
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
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
Reverse Pec-Deck Flye 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
* 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.
112 MUSCLE & FITNESS November 2007
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
Reverse Pec-Deck Flye 3 10, 10, 10
AT-HOME
EXERCISE SETS REPS
Arnold Press 4 8, 10, 12, 20
Seated Dumbbell 4 10, 12, 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
* Rest no more than 30 seconds between each set.
»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
114 MUSCLE & FITNESS November 2007
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
* Rest no more than 30 seconds between each set.
BICEPS OUTER HEAD
(“PEAK”) PRIORITY
EXERCISE SETS REPS
Close-Grip Barbell Curl 4 10, 10, 12, 12
Incline Dumbbell Curl 4 8, 8, 10, 10
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
Incline Dumbbell Curl 4 10, 10, 10, 10
Standing Dumbbell Curl 4 10, 10, 10, 10
* 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
Barbell Curl 4 4, 4, 6, 8
Smith Machine Drag Curl 4 4, 4, 6, 8
Hammer Curl 4 4, 4, 6, 8
* Rest 2–3 minutes between each set.
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.
MUSCLE-FITNESS.COM 115
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
* Rest no more than 30 seconds between each set.
^ 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.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
»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
120 MUSCLE & FITNESS November 2007
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
* Rest no more than 30 seconds between each set.
MUSCLE-FITNESS.COM 121
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
Weighted Bench Dip 4 10, 12, 15, 15
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
* 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
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
* Rest 2–3 minutes between each set.
GET RIPPED
EXERCISE SETS* REPS
Reverse-Grip Pressdown 5 10, 12, 12, 15, 20
Weighted Bench Dip 4 12, 12, 15, 15
Triceps Dip 4 to failure
* Rest no more than 30 seconds between each set.
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
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
125124 MUSCLE & FITNESS November 2007
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
Seated Dumbbell 4 10, 10, 15, 15
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
* 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.
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
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
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
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 30–60 seconds between all sets.
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
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2
3
130 MUSCLE & FITNESS November 2007
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.
132 MUSCLE & FITNESS November 2007
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
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17
18
19
21
22
24
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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.
MUSCLE-FITNESS.COM 133
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.
134 MUSCLE & FITNESS November 2007
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
MUSCLE-FITNESS.COM 135
136 MUSCLE & FITNESS November 2007
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
138 MUSCLE & FITNESS November 2007
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
140 MUSCLE & FITNESS November 2007
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
MUSCLE-FITNESS.COM 142
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