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Copyright©2014HatfieldResearch&DevelopmentCorp.,JoshStrength,LLC.Allrightsreserved.Nopartofthisinformationmaybereproducedorutilized in any formorbyanymeans, electronic ormechanical, includingphotocopying, recording, distributing, emailing, posting on forums or byanyinformationstorageorretrievalsystem,withoutpermissioninwritingfromboththeauthors.
ISBN:9781483539614
Disclaimer
Thisbookisinformationalonly.Theinformationisnotintendedforuseinconnection with the sale of any product. Any claims or presentationsregarding any specific products or brand names are strictly theresponsibility of the product owners or manufacturers. This summary ofinformation from unpublished sources, books, research journals andarticles is not intended to replace the advice or attention of health careprofessionals. It is not intended to direct their behavior or replace theirindependentprofessionaljudgment.Ifyouhaveaproblemwithyourhealth,or before you embark on any health, fitness or sports training programs,seekclearancefromaqualifiedhealthcareprofessional.
CoverModel:Gary Strydom is a SouthAfrican/Afrikaner and an accomplished IFBB professionalbodybuilderwhosecareerspansthreedecades.At54yearsold,Garymadeacomebackin2006,settingtheworld abuzzwith his dynamic new look proving that the sport of bodybuilding is “ageless.”ReadmoreaboutGary’samazingbodybuildingcareerat:
http://garystrydom.com/index.php/about-gary-strydom/
TableofContents
CHAPTERI:HISTORY
CHAPTERII:INTROTODUMBBELLTRAINING
CHAPTERIII:DESIGNVARIATION
CHAPTERIV:FORGOTTENDUMBBELLEXERCISES
CHAPTERV:SCIENTIFICPRINCIPLESOFWEIGHTTRAINING
CHAPTERVI:ADVANTAGESOFDUMBBELLTRAINING
CHAPTERVII:SYSTEMSOFTRAINING
CHAPTERVIII:DUMBBELLTRAININGGUIDELINES
CHAPTERIX:DUMBBELLEXERCISESFORTHELEGS
CHAPTERX:DUMBBELLEXERCISESFORTHELOWERLEG
CHAPTERXI:DUMBBELLEXERCISESFORTHECHEST
CHAPTERXII:DUMBBELLEXERCISESFORTHESHOULDERS
CHAPTERXIII:DUMBBELLEXERCISESFORTHEBACK
CHAPTERXIV:DUMBBELLEXERCISESFORTHEUPPERARMS
CHAPTERXV:DUMBBELLEXERCISESFORTHEFOREARMSANDWRISTS(GRIP)
CHAPTERXVI:DUMBBELLEXERCISESFORTHEMIDSECTION
CHAPTERXVII:TRAININGPROGRAMS
ChapterI:History
BriefHistory
Itwouldbenicetosaythisisthefirstbookwrittenondumbbelltraining,butwe
werebeatentothepunchbynearly1800years!
In 200 A.D., Galen, a Greek physician, wrote a text detailing the virtues of
dumbbell training and the potential healing power of trainingwith dumbbells.
The book was calledDe Sanitate Tuenda. De Sanitate Tuenda served as the
proverbial“dumbbellBible”forthenext1,500years!Overthelastfewdecades,
freeweighttraininghasgainedacceptanceamongmedicalprofessionalsandthe
masses as a way for women to improve their health and aesthetics. Roman
women gained these benefits nearly twomillenniums ago.Recently, amosaic
dating back to the second century A.D. was discovered depicting a Roman
womantrainingwithasomewhatcontemporary-lookingdumbbell.
In 1569, physician Hieronymus Mercurialis wrote De Arte Gymnastica Aput
Ancientes, a compilation of theories on medicine and exercise. Mercurialis
advocated exercising with halteres levels in the pectoralis major and anterior
deltoidsan(dumbbells)andheavysand-filledbags.
NameOrigin
Theword“dumbbell”originatedinEnglandinthelate1600s,duringtheStuart
Period.Initially,thisreferredtoapieceofequipmentsimulatingtheactionofa
bell rope for developing technique and especially strength for the purpose of
practicingEnglish bell ringing, butwithoutmaking a noise (hence dumb).As
strongmen started to make their own equipment, they kept the name, even
thoughtheshapeandformchanged.
Ontheothersideofthepond,thegreatBenjaminFranklin,inletterstohisson,
wrotethat,“Ilivetemperately,drinknowine,andusedailytheexerciseofthe
dumbbell.” Thomas Jefferson trainedwith dumbbells to strengthen an injured
wrist and quite possibly to deal with the stress of 9,999 missed attempts in
developingthelightbulb.
Oldie But Goodie For thousands of years, dumbbell training has benefited
generalhealthandhelpedconstruct thestrongestandmostmuscularphysiques
ofall-time.InthewordsofStrengthSenseiCharlesPoliquin,“Everythingoldis
new again, but sometimes those old things are still the best!” We both
wholeheartedlythankyouforlettingusbeapartofyourtrainingjourney.You
will nowhave onemoreweapon in your arsenalwithTheCompleteGuide to
DumbbellTraining:AScientificApproach.
FrederickC.Hatfield,Ph.D
JoshBryant,MS
ChapterII:IntrotoDumbbellTraining
Youmaythinkthateveryoneinthegymknowshowtousedumbbells.Theword
itselfseemsto imply thatevena“dumbbell”knowshowtouse them.Andfor
themostpart, that’s true.However,afterbothgrowingup in theweight room,
we’vegrowntoknowdumbbelltrainingfromamoreeclecticvantagepoint.
Consider first that there are several different kinds of dumbbells, each having
unique features. There are also literally hundreds of dumbbell exercises for
practically everymuscle in thebodyand joint ormulti-jointmovements in all
planes.Somekickass,andsomeareasinine!Itisimpossibletodiscussallofthe
variousdumbbelltrainingmethodsandexercisesinasinglebook,sowe’llstick
to themostvaluableandeffectiveones,plusa fewuniqueoneswe’ve learned
from decades of experience in the trenches. Some of themwill surprise you.
Explicit instructions,principlesandphilosophiesarecovered in thisbook.Our
objective is togiveyou tools todesignyourownroutines,but ifyouprefer to
followour listedroutines,wehavealso includedplentyof innovative,detailed
programs.
DumbbellSuperiority
PatCaseyinclinepressing220-pounddumbbells
ContrarytothehogwashspewedatthelocalCurvesorbythedwindlingArthur
Jones nautilus “theocracy,” dumbbell training is the ultimate form of weight
training!Thereisaplethoraofreasonswhywebelievethis,andthey’redetailed
inthisbook.Dumbbellsreignsuperiortomachinesformanyofthesamereasons
thatbarbellsdo.
Theprimaryadvantagedumbbellsholdovermachinesaretheyallowsynergistic
(helping)and stabilizermuscles tocome intoplaymuchmoreeffectively than
does machine training. Taking things a step further, this is also the major
advantagethatdumbbellshaveoverbarbells.Simply,stabilizersmustactinall
directions with dumbbells, whereas the barbell connects your two hands
together,therebyofferingameasureofgreaterstability.
ScienceAgrees
In one study, muscle activity in the free weight barbell bench press, Smith
machinebenchpressanddumbbellbenchpressweremeasuredandcontrasted.
The study was conducted on 12 healthy, resistance-trained young men.
Researchersrecordedone-repetitionmaxandelectromyographic(EMG)activity
of the pectoralismajor, deltoid anterior, biceps, and triceps brachii during the
movements. EMG activity in the pectoralis major and anterior deltoid was
similar during all three lifts.But as stability requirements increased, electrical
activityinthebicepsincreased.
Inotherwords, theSmithmachinehad the lowestactivationof thebicepsand
the dumbbell bench press had the highest activation of the biceps because of
stabilizingtheload.Thestudyconcludedthathigh-stabilityrequirementsinthe
dumbbellbenchpressresultedinsimilarEMGlevelsinthepectoralismajorand
anteriordeltoidsandhigherbicepsactivation.Saeterbakken,A.H.,VanDenTillaar,R.,&Fimland,M.S. (2011).Acomparisonofmuscleactivityand1-RMstrengthofthreechest-pressexerciseswithdifferentstabilityrequirements.JournalofSportsSciences,29(5),533-538.
Science and anecdotes both agree dumbbells have the greatest stabilityrequirements.
ChapterIII:DesignVariation
VariationsinDumbbellDesign
Let’s identify some of the types of dumbbells that have found their way to
marketandthenlistafewuniqueexercisesthathavebeendonesincethedays
whendumbbellswerereintroducedintothemoderneraoffitnesstraining.
Kettlebells
In the last decade, kettlebell training has amassed a following of biblical
proportions.Manydie-hardkettlebellzealotsbelievetrainingwithkettlebellsis
superior to free-weight training. To the surprise of many, some mainstream
professional and college strength coaches have embraced the kettlebell. Some
seem to be drinking the Kettlebell Kool Aid; others have logical arguments
worthexamination.
Kettlebellslooksortoflikeashotputorcannonballwithahandleweldedtoit.
For hundreds of years, they have been used for strength training in Eastern
Europe. Ifyouarenotsurewhatakettlebell is, thinkofold-timecartoons like
Bugs Bunny, where strongmen tossed around those odd-shaped cannon balls
withhandles.Inthedaysofyesteryear,circusstrongmenusedtheseimplements
aspartoftheiracts.Today,manyeliteathletesandoverweightsoccermomsare
integratingkettlebelltrainingintotheirstrengthandconditioningregimens.
Some basic exercises like the “swing” certainly can be effective for a general
populace.Thekeytosuccesswithkettlebellstrainingisevaluatingthelearning
curve,therisk-to-benefitratioandthedesiredtrainingeffect.
SolidDumbbells
These were common in hotel fitness centers, until the lawyers got involved.
They come with spherical ends, cylindrical ends or, more recently, octagonal
ends.Theoctagonaldumbbellsdonotrollawaywhenplacedonthegymfloor.
While some lifters prefer the cylinders because they aremore compact, there
appears to be little difference in the “feel” or ease ofmanagement among the
differentshapes.Sotakeyourpick!
Themainadvantageofsolidsisthefactthattheyarepracticallyindestructible.
More recently, the ends have been coveredwith rubber to prevent rusting and
increasesafety.Anunfortunatebyproductisthelamentablelossoftheclanging
sound of the iron. Sort of like the loss of the much-beloved “thwack” sound
whenhittingabaseballwithanaluminumbat.
FixedPlateDumbbells
Untilrecently,thesebadboyshadthemarketmonopolized.
Thinkof dumbbells you startedwith at theYMCA,or hell, evenbehindbars.
Thesedumbbellsarethesameassolids,exceptthattheweightsarecomprisedof
regularexerciseplatesrangingfrom10poundsdownto1.25pounds.Theyused
to have sleeves to fit over the handle, but nowadays the handle is made
anywhere from1.25 inches in diameter to 3 inches in diameter (seeoversized
grip dumbbells below). The plates are retained on the ends of the bar with
screws.
The singledisadvantageof this typeof dumbbell is that the set screws almost
always become loose or strippedwhen the dumbbells are dropped frequently.
Keepthesetightenedupandenjoythesoundofthose“bells”ringing!
OversizedGripDumbbells
Alan Calvert, one of the important forefathers of modern weight training,
recommendedthickhandlesinhis1924book,Super-Strength.So they’vebeen
around awhile. In the last 20 years, with his book,Dinosaur Training: Lost
SecretsofStrengthandDevelopment,BrooksKubikhelpedignitearesurgence
inthick-handledtrainingbytalkingabout thebenefitsofusingdumbbellswith
2-3-inchdiameterhandles.
Kubikbelievesthatthelargediameterhandlesarebetterforimprovinggripping
strength(forearmmusclesaswellasmusclesintrinsictothehand),animportant
factorinmanysports.Nottomention,bigforearmsradiateapersonaofpower!
Furthermore, Kubik believes that in the muscles targeted with the dumbbell
exercises,moremotorunits(groupsofmusclefibers)areactivatedbyusingthe
thickerhandlesincomparisontostandard1.25-inchhandles.
ScienceQuestionsFatHandles
A landmark 2008 study entitled, “The influence of bar diameter on
neuromuscular strength and activation: Inferences from an isometric unilateral
bench press” concluded: “Our data does not support the hypothesis that bar
diameterinfluencesperformanceduringanisometricbenchpressexercise.Our
data does not support the use of a fat bar for increasing neuromuscular
activation.” This has caused some to totally dismiss fat dumbbell/barbell
training.Takeeverythingwithagrainofsalt;thisstudyusedjustabenchpress,
an isometriccontraction (static)withabarbell.Clearly, further investigation is
warranted.
ScienceAffirmsFatHandles
Admittedly, fat handlebarbell anddumbbell training is scarce.That’s howwe
endedupstumblingacrossa1992studypublishedinTheInternationalJournal
of Industrial Ergonomics. Not directed at weightlifters, this study provided
invaluable insight to strength training enthusiasts by exploring the
neuromuscular activity of three different diameter handles. Researchers
examinedthesizeofanindustrialhandleandhowitaffectedmuscularstrength
and neural drive, contrasting a handle matched to the inside grip diameter, a
handle1cmsmallerthantheinsidegrip,andahandle1centimeterlargerthan
the insidegripandtestedelectromyographic(EMG)activity(electricalactivity
ofmuscles).
Researchers learned the smallest handle required the greatest amount of
voluntary muscular contraction but the lowest neuromuscular activation as
assessed by EMG, in comparison to the thickest diameter handle, which
triggered the greatest neuromuscular response but the smallest maximal
voluntarycontractionthantheothertwosizes.
Inanutshell, this isexactlywhatKubikbelievedwouldhappen.At thispoint,
additionalresearchisveryscarce.
FatGripz
SettingupFatGripzondumbbells
In the last decade, Fat Gripz have been used by thousands of athletes and
militaryaroundtheworldforweight lifting,strength trainingandpowerlifting,
including members of the U.S. Special Forces, teams in the NFL, topMMA
fightersandotherelite-levelathletes.FatGripzareauniquetrainingdevicethat
wrapsaroundstandardbarbells,dumbbellsandcableattachments,instantlyand
easily converting them into thick bars. FatGripz aremade from a proprietary
compoundthatmakesthemfeelsecureonthebar.Theyaredesignedtohaveno
“give”orslippagewhatsoeverandtomaintainthethickbarshapeatalltimesso
onecanperformheavycompoundmovements.
With the exception of those training for a contest that uses a specific thick-
handledbarbellordumbbell,almostanyeliteathletecanuseFatGripz.They’re
are small, light and fully portable so they can be taken anywhere; you could
carrytheminyourpocketsontoaplane.Costingless$40,theyaremuchmore
costeffectivethanpurchasingthick-handleddumbbells.
MoreBenefits
Trainingwithfathandledumbbells,orFatGripz,works theweakest link(grip
and forearm strength) that’s holdingmany folks back. In theory, thismodality
could decrease the risk of injury because the weight’s spread more evenly,
puttinglesspressureonindividualjointslikethewristsandelbows.Itmayalso
minimize existing joint pain. Some top-level strength coaches anecdotally
supportexpeditedmusclehypertrophy for theentireupperbodywhile training
withFatGripz.
Fat-handle trainingoffers ahostofbenefits, but remember,donot let targeted
musclesbecome robbedof intendedworkbecauseofaddedgripdifficulty.Do
notsacrificerowingandshruggingpoundagesinthenameoffat-handlework.If
thegoalisgripdevelopment,bothoftheseexerciseswithfathandlesareagreat
choice.Iftheobjectiveistoworktheupperbackandtraps,don’tletgripbethe
Achillesheel;yes,evenstrapswouldbeokay.
OlympicDumbbells
The bearing-equipped, rotating ends of an Olympic dumbbell bar offer the
distinctadvantageofbeingfarmoreeasilymanagedwhenthelifterispullingthe
dumbbell(s) to the shoulders or overhead. This is because they eliminate the
inertiaofthemovingendsofsoliddumbbells.Ifyouareperformingcompound
(multi-joint)movements, thisfeatureisvaluableformaximizingtheamountof
weightyoucanhandle.
Butbecareful!Makesurethecollarsaretightbeforeeveryset.
Adjustable(HomeUse)Dumbbells
Of course, themain advantage of adjustable dumbbells is their extremely low
cost in comparison to a set of fixed-weight dumbbells, and they take up little
space.Butbecareful!Makesurethecollarsaretightbeforeeveryset.
IronMindnowmanufactures“BigBoyDumbbellHandles”thatcanhold300-
pluspoundsoneachdumbbell, similar to theones legends likePatCasey (the
firstmantobenchpress600pounds)and“TheMightyMinister”PaulAnderson
used.Regardlessofstrengthlevels,dumbbellsarenon-discriminatory.
DumbbellStabilizer/Extender
Here’sanotherinventionthathit themarketsomewhatrecently.Itconsistsofa
built-inforearmsleeveattachmentonthedumbbellhandles.Slipyourhandsinto
thesleeveandgraspthehandle.Thesleevehasacrossbarthatplacestheweight
onyour forearms insteadof inyourhands.Thedevicehasoneadvantage that
makesitworthmentioning.Ifyouhavearthritisorotherhandorwristproblems
that make dumbbell training difficult or impossible, you can still do your
dumbbellwork.Becauseoftheincreasedleverarmandpoorpositionalstrength,
lessweightcanbeusedtogetasimilartrainingeffect.
Rackbells
Rackbells,inventedbyAnthonyValentino(RackbellSystems,Inc.)in1996,are
arefreshingimprovementoverregular,fixeddumbbellsonatleastthreecounts.
First,thereisabuilt-incurvedrodthatspansthehandlesothatitisfarsaferand
easier to spot the user. Second, the dumbbell set comes with a unique rack
overhangingtheusersoheorshecanbeginbytakingthedumbbellsofftherack
andreplacingthemattheendofthesetinafashionquitesimilartowhatisdone
withabarbell.Thisissignificantbecauselyingdownandgettingbackupwitha
heavysetofdumbbellsisachorenonerelishes,particularlynovicestotheiron
game. It’s downright scary to novices and perceived to be a task fraughtwith
danger. The third advantage is that the dumbbells are rarely dropped, keeping
them(andthefloor)frombeingdamaged.
PowerHooks
Made byNewYorkBarbell of Elmira,NewYork, this simple hook device is
easilyretrofittedtofixeddumbbellsoradjustabledumbbellsforself-spottingor
forweighteddipsorpull-ups.
PowerBlockDumbbells
An early prototype of an adjustable dumbbell was first patented by David
Shields,ofJacksonville,Florida,duringthelate1980s.ThePowerBlockconsists
ofafullyadjustable(in2.5-poundincrements)setofcube-shapeddumbbellsand
stand.Puttingtheconnectedretainerpinsinthedesiredholeseasilyadjuststhe
weight.
Therearesomecoolfeaturesthatbearmention.
First, because there are four stabilizer bars spanning the two ends (with the
paddedhandle in themiddleof them),anyonecaneasilyspot theuserwithout
having to hold the user’s wrists or elbows. Simply hold onto one of the top
stabilizerbars.Thatsinglefeature,inandofitself,makesthePowerBlocksafer
thanconventionaldumbbells.
Next, with several sets of PowerBlocks in your commercial gym, all of the
traineescanusethesameamountofweightiftheychoose.Nomorewaitingto
doyourset.Theyalso takeupfar lessspace thanaconventional rackoffixed
dumbbells,canneverbemisplaced,andareconsiderablylessexpensivethana
fullsetoffixeddumbbells.Theseareadvantagesinawell-equippedhomegym
aswell.And,ifthey’reinadvertentlydropped(whichhashappensonoccasion),
theyareverydurable.Forthetraineewithlimitedtimetoputdumbbellstogether
andlimitedspace,butthedesiretomaximizeresults,PowerBlocksarethegame
changer!
ChapterIV:ForgottenDumbbellExercises
The inventor of the lead-shot-filled dumbbells and kettlebells was Professor
AnthonyBarker.In1911,hemarketedawallpostercoursecalled“AComplete
CourseinHeavyDumbellExercises,ToObtainStrong,HealthyMuscles.”Note
thatit’sspelledwithjustone“b.”
The chart included the startling necessity towear a “well-made jock strap...to
protectthebackandthewallofthestomach,eliminatingalldangersofstrainor
rupture.” However, more startling was the array of dumbbell, kettlebell and
barbellexercisesthegoodprofessorchosetoincludeinhiscourse.Lookatsome
oftheuniquedumbbellexercisesthattheprofessor’swallchartdepicted.Some
oftheseexerciseshaveseenresurgencerecentlyby“functionaltraining”gurus.
Like legendary strength coachAlVermeil says, “You showme the exercise, I
willshowyouwhatweusedtocallit.”
Make no bones about it, each and every one of these movements requires
tremendousstabilizerstrengthandcontroltoexecute,afeaturesorelymissingin
thespandexandoil-clad,machine-infestedgyms.Insteadofshowingoffonthe
legpress,followthegreatVaudevillianCircusStrongmanandgiveoneofthese
exercises a shot.Wehave tried themwith aweight thatwas as close to those
depicted aswe couldget, and theywerenot duplicatedby a couple ofworld-
classstrengthathletes.
TheExercises
One-armDumbbell Bent Press (great for shoulders, triceps, and serratus
anterior)
This was a staple of the old-time strongmen such as Eugene Sandow, Arthur
Saxon,andLouisCyr,butlostpopularitybecauseofpotentialrisksposedbythe
contortionofthebodyandstressesplacedontheshoulder,jointandspine.Like
most difficult exercises, the bent press has long been branded “unsafe.”
Practitionersoftheexercisearequicktopointoutthatsinceitusestheleverage
ofthebodytolifttheweight,ifdonecorrectly,itcanbequitesafe.
ExerciseDescription
•Liftthedumbbelltoeithershoulderbyaone-ortwo-handedclean,orby
lifting one end and “rocking” it onto the shoulder. If using the right
hand,whichwearefor thisexample, theright legwillbestraightand
directlyunderneath theweight,with the left legbentataslightangle.
(Lefthand isopposite.) •Now,bend to the left,holding theweight in
the same position. The bent position, hence the name “bent press,”
allows the arm to hold theweight in positionwithout dropping down
becauseofthebody’sleverage,creatinganimaginarylinebetweenthe
bellandthefloorthattravelsthroughtherightarmandrightleg.
•Next, continue tobend to the left until the arm is fully extended.The
weightisnotpressed,butheldaloftwhilethebodybendsunderneathit.
• To complete the lift, after the arm is fully extended, do a slight
corkscrewtogetunderneaththeweightinahalforfullsquatposition,
withoutpressingtheweight.Onceunderneaththeweight,withthearm
lockedoutoverheadholdingtheweight,standupstraight,stillholding
theweightoverhead.
LegendarystrongmanpioneerArthurSaxonholds theworldrecord in thebent
presswith371pounds.Unofficially,reportssurfacedofSaxonbentpressing410
pounds.
Lying One-Arm Dumbbell Support, and Then Stand Up
This is an unbelievable exercise in stability and control, let alone strength!
Remember,showanold-timeranexerciseandhewilltellyouwhattheyusedto
call it.Yes,wearefamiliarwithTurkishGet-Upbutfeelit’sveryimportantto
payhomagetothepioneers.
ExerciseDescription
•Lieonthebackwithdumbbellinrighthandheldinextension•Rollon
toleftsidewhilethearmisheldinextension
•Extendtheleftarmonthefloorwhilerestingonthehip,asseeninthe
photo•Getontheleftknee,likeinphoto18,armremainsinextension•
Stand up to a fully erect position with arm held in extension • Do
oppositeforleftside
One-ArmDumbbellTableCurls
For great arm development, we have to think past just modern-age, glossy
musclemags;thesesourceshavesomevalue,butsodotheclassics.Let’slookto
theheroesofold,inarmwrestling,toguysliketheamazingMacBatchelor.This
exercise has cult-like allegiance amongst arm wrestlers! All you need is a
dumbbellandatable.Makesurethetableissturdy.
The table curl is performed by placing your arm on a table or bench with a
restingdumbbellinyourhand.Fromthispoint,curluptowardyourchest,and
thenrepeatthemotionbylettingthedumbbellgobacktothetableasyourarm
stretchesbacktothestartingposition.
For arm wrestlers, the transfer to the table is huge because the movement
simulates the pulling movement utilized in some arm wrestling techniques.
Forearm andwrist strength is expedited by curling up and downon the table.
Youcan take thisastepfurtherbygrasping thedumbbellby theendof“bell”
andeverymuscleinyourforearmswillcry“Uncle!”
Hereiswhereanimportantdistinctionneedstobemade—thestartingpoint.For
bodybuilding and general strength purposes, start this exercise at the end
positionwithdumbbellatendrangeofflexion(touchingshoulderorascloseas
mobility allows). From this point, lower the weight and perform the exercise
repetitively.Whystartfromthetop?Youareahellofalotstrongereccentrically
(negative)andonthedownwardmovement,yourmuscleswillstoreelastic-like
energythatwillassistinliftingthedumbbellbacktothestartingpoint.Thereis
notaneedtoovercomedeadweightbyeliminatingthestretchshorteningcycle.
For thearmwrestler,overcomingdeadweight ishuge; starting fromabottom
and top position is advised in training. His movement provides a hellacious
overloadforthetophalfofacurl;ofcourse,wehavetotrainthefullrangeof
motionforfulldevelopment.
NextBicepWorkTryThisRoutine
•TableCurlsfor4setsof6-10repsasheavyaspossible
•1/2rep—InclineDumbbellCurls(bottomhalfonly,emphasizestretch)4
setsof8-12repsasheavyaspossible•HammerCurls(FullRangeof
Motion)3setsof12-15repsasheavyaspossible.
•Yourbicepswillbescreaming!
ExerciseDescription
•Sitorstandatatable,andwithelbowatchestlevel,grasponedumbbell
inhand•Startwithdumbbellinafullflexedelbowposition
•Fromthisposition,lowerdumbbelltotableundercontrol
•Forcefullycurldumbbellbacktostartingposition
•Repeat
AhrensPress
The largestmammothof the earlyMuscleBeach erawas the immortalChuck
Ahrens.Ahrens has been called everything from the reclusive power house to
themysteryman.Hewasquiet, reservedandneverwould takeoffhis shirt to
poseforcameras.Ahrenspreferredtodohis400-pluspoundtricepextensionsin
aflannelshirt. Inhisprime,heweighed330poundsat6feet inheight,witha
non-expanded measurement of nearly 60 inches and 28-inch-wide shoulders.
Ahrenswasnotjustamirageofmeateither;hepossessedsuperhumanstrength!
IronmanMagazinefounderPerryReaderandothernotableiron-gamewritersof
thedayallcommentedthathehadthewidestshoulderofanymanalive.
Half-man,Half-legend,ChuckAhrens
Besidesextremelyheavylateral raisesandHerculeanoverheadbarbellpresses,
manybelievethesuperhumandeltoiddevelopmentofAhrenswascatalyzedbya
liftthatistodayaffectionatelyknownasthe“Ahrenspress.”
TheAhrenspress isavariationof theoverheaddumbbellpress,but insteadof
pressingthedumbbellsstraightup,youpressthemupandawaylaterally,sortof
likemakingaVwithbotharms.
Necessitywasthemotherofinvention,inthiscase!Ahrenshadnochoicebutto
pressthedumbbellsinthisstylebecauseheusedspecialloadabledumbbellsthat
wereverylong;inotherwords,itwasimpossibletopressthemstraightbecause
theywouldhiteachotherwiththemassivepoundageshehoistedoverhead.
Forthebodybuilder,becauseofthelateralpressingmotion,thisexerciseforces
themedialdeltsor“caps”toworkharder.
ExerciseDescription
•Grasptwodumbbellsandliftthemtoshoulderlevelwithapronatedgrip
•Fromshoulderposition,pressthedumbbellsoutlaterally(awayfrom
you)•Finishwitharmslockedandata15-to30-degreeangle
•Returntostartingposition
FinalThoughts
It’snotoutwiththeoldandinwithnew,andtoanswerMerleHaggard,thegood
times are not over for good. The key to success with dumbbell training is
synergisticallyblendingthemosteffectivemethodsofthepastwiththenewest
innovations,usingscienceastheguidinglight.
ChapterV:ScientificPrinciplesofWeightTraining
ThePerfectly-DevelopedMan
Professor Barker developed the chart below. When you compare the
measurementsofthe“perfectly-developedman”ofhisdaywiththoseoftoday’s
bodybuilders, youwill smile. But youwill laugh out loudwhen you read the
instructionsforgainingandlosingweight!Weareborrowingmanyideasfrom
theoldschoolbutstillultimatelyrefertoscienceasourguidinglight.
Let’stakealookatthescientificprinciplesguidingstrengthtraining.
Frequency, Intensity and Duration of Exercise The darlings of late night
infomercials may believe that dancemoves, or whatever other snake oil they
hawk,willsolvetheobesityepidemic,butremember,thereisnomagicpotionor
program—thereareonlyprinciples.
Principles are universal laws. Adherence to principles results in the most
favorableoutcomesin trainingor life.Thereisnolast-minutecramminglikea
collegekidbeforeanexamwhowantstopassaclassratherthantrulyreceivean
education.Youreapwhatyousow;thinkofthelawoftheharvest.Thereareno
shortcuts,butfollowingprinciplesallowsthemostdirectpathtoexceedingyour
physicalgoals.
Therearemyriaddefinitionsforthewords“exercise”and“fitness.”So,let’sget
straighttothepointofeachofthesecommonwords.Without“challenge”there
isnoexercise,andwithoutexercisetherecanbenofitness.Thekeyisthatwhen
you exercise—any form of exercise you choose to engage in—you must
challengeyourphysicalcapabilities,andyoumustdoitconsistently.Insodoing,
your body will adapt to a higher and higher level of physical stress. This
statementapplies toweight training, running, stretchingandallother formsof
exercise!
Exercisevs.Training
If you’re not challenging your physical ability, you are not exercising!You’re
justkillingtimeor“maintaining.”Furthermore,youneedtobetraining,notjust
exercising.What’s the difference? Exercise is performed for the effect it has
today;trainingisperformedwithalong-termperformancegoalinmind.Feeling
the burn, busting a sweat, doing an activity for its own sake or the feeling it
immediatelyproducesisexercise.Exerciseisnotbad!Remember,thereisgood,
betterandbestwhenitcomestoexercise.Butwewantthebest,andthat’swhy
wearegoingtoteachyouhowtotrain.Byallmeans,however,alwayschoose
exerciseover a sedentary lifestyle.Training is performed to reach a long-term
performance goal, one that can be quantified. The series of acute adaptations
overthecourseofthetrainingcycleproducesthelong-termtrainingadaptionsor
desired trainingeffect. Improvementover time tomeeta long-termgoal is the
objectiveoftraining.Andyoushouldrememberthissageadviceasyouprogress
towardyourtraininggoal:Noonehaseverbenchpressed500poundsrawand
concurrentlyrunafive-minutemile.Bottomline:Youhaveoneass,sodon’ttry
andridetwohorses!
ClearlyDefiningTraining
“Gettingfit” isnotagoal;weighingaspecificamountis.Achievingaspecific
amountofstrength,bodyfat,orflexibilityareallrealgoalsthatcanbeachieved
withtraining.
Training is long term; exercise is immediate.Many folks are not competitive
athletesbut canbenefit froma training regimen.And,yes, this alsoapplies to
dumbbelltraining!
Bearinmindthatthechallengethatyouimposeuponyourmusclesmustbein
smallincrements,asyatfirstandgradually—overweeksandmonthsoftime—
increasinginintensity.Nowyouknowthatchallengerelatestointensity.If the
weight you’re using doesn’t challenge you, it’s not heavy enough. Putting it
anotherway,ifyou’retrainingatanintensitylevelthat’stoolowforyou,amp
uptheintensity!
StoryofMilo
MiloofCrotonwasawrestlerwithseveralancientOlympictitlesunderhisbelt,
consideredbymosthistorianstohavebeenthegreatestwrestlerofantiquity.His
heydaywasthesixthcenturyB.C.,but to thisday,hisnameisassociatedwith
strength.Milobuilt his strengthbyusingprogressiveoverloadbefore itwas a
categorizedasaGranddaddyLaworprincipleatall.Milohadababybullora
calf;Milo lifted that calf every single day, and as the calf grew bigger,Milo
becamestronger.Milodid thisall thewayuntil thecalfwasa full-grownbull
andthenhewasthestrongestmanintheworld.Miloeventuallycarriedtheadult
bullonhisshouldersaroundtheColiseum.
Milostartedsmall,usedmicroprogressionsdailyandbecamethestrongestman
intheworld.
Progressiveoverloadworkedthenanditworksnow.
Thelawofoverloadisoneofthefirstprincipleslearnedinexercisephysiology.
It means: Mother Nature overcompensates for training stress by giving you
biggerandstrongermuscles.
Noresistancetrainingprogramwillbesuccessfulwithoutprogressiveoverload
atitsfoundation.
OverloadMisapplied
It’s common to hear, “If something isworkingwell, don’t change a thing.” If
trainingisgoingwellnow,thismindsetwillhaltprogressinaNewYorkminute.
Changingsomethingmeansintensifyingtrainingandthishasbeenbastardizedto
theumpteenthdegree.Thinkofallthecrazyexerciseslikedoingsquatsonbosu
balls;ifyou’reanalpineskier,wecanseetherationale.Butiftheobjectiveisto
get stronger or gain size, that’s downright stupid and dangerous. Science and
commonsenseconcur.
Unfortunately, at the expense of results, celebrity trainers perpetuated
entertainmentoverwhatworks inorder tokeep clients interested;maybe they
arehoping sinceConey Islandwasput on themapbybizarre tricks, they can
followsuit.Theyshouldrealizetheirclientswillstayinterestediftheyhelpthem
getgreatresultswithwhat’sproventowork.
Think about it. If you constantly change things and totally randomize your
training, how in the hell will you continually overload? It’s as logical as the
temperancesocietyinvitingPopcornSuttontogiveaspeech.
Overloadingneedssomesortofquantitativeassessment.
ProgressiveOverloadMisapplied
Overloading your training is not just our opinion, it’s aGranddaddyLaw.We
don’tmake the rules.Many times the bizarre “functional training” realmwill
dismissprogressiveoverloadwithrandomization.Afterall,whysquatwhenyou
candoone-leggedoccludedgoblet squatsona trampolineholdingakettlebell
overhead?
The bodybuilding crowd will attempt to dismiss progressive overload with
constantly changing exercises for “confusion.” Because of the repeated bout
effect,thislogichasmorevaliditythanthefunctionaltrainingcrowd’scharades,
butmisapplicationwasseenrecentlywhenaprobodybuilderwashavingclients
dolegpresseswithslidersonthelegpresstoactivatedifferentpartsofthequad.
Forthebodybuilder,morefrequentexerciserotationisneededbutwhencycling
exercises, you need to overload them from when you performed them last.
Keepingatrainingjournalmakesthissimple.
ProgressiveOverloadOutdated?
Afewprominentstrengthcoacheshavetalkedaboutprogressiveoverloadbeing
outdated, which is downright silly. If you do not constantly overload your
training,youwillnotgetstronger.
Their idea is that if someone bench pressed the bar today and improved five
poundsaweekforthreeyears,theywouldbenchpress825pounds,103pounds
overthemostweighteverbenchpressed.
Butlinearprogressionwithoutdeloads,usingtheexactsamerepschemeandset
scheme,willrunsomeoneintoawall.MelSiff,elaboratingonthegreatSoviet
sportsscientistYuriVerkoshansky,offeredasolutionwithwhathecalledperiods
ofincreasedloading,inessence,cyclingtraining.Youdoa12-weeklinearcycle
by gradually decreasing reps; every time you use eight reps, usemoreweight
thanlasttimewitheightreps.
Westsidebarbellusesprogressiveoverload.Thinkaboutit.Byrotatingatonof
specialtyexercises, let’ssayforamaxeffortsquatordeadlift,onedoessafety
boxsquatsoffa14-inchboxforamaxdouble,andtheobjectiveistobeatthe
record set last time.Say this exercisewas lastperformedsixmonthsagowith
405 for amax double, then it better be 406 ormore now.Any system that is
effective at building strength progressively overloads. Training, meaning
working toward a long-term goal with purpose and long-term adaptations in
mind,requiresprogressiveoverload.Removeprogressiveoverloadandyouare
working out. Thismeans exercising for an immediate feeling.Working out is
finetoslightlyimprovehealth,butifyouhavetheslightestdesiretotakethisto
thenextlevel,trainingisrequired.
ProgressiveOverloadAppliedtoDumbbellTraining
Sincewecannotjustcontinuetopileweightonthebarwithoutstallingout,let’s
exploresevenalternativeoptionstooverloadtraining.
1.Load (resistance) increases—This is the most obvious way. Don’t
think in terms of 10-pound dumbbell jumps.You can buy one-pound
magnetic dumbbells plates online, so don’t be like bodybuilders with
smallIQsandbigegos.
2.Increasevolume—Simplydomore.This couldbean increase in the
amount of sets performed, weight lifted or repetitions performed.
Volume is (sets x x rep x x weight lifted). Do not do this with light
weightsunder65percentofaone-repmax.Obviously,dumbbellbench
pressing100poundsfor10setsof10providesadifferenttrainingeffect
thandumbbellbenchpressing500for10setsof2reps,althoughboth
are10,000poundsofvolume.
3. Increase range of motion—Doing a snatch grip deadlift with 75
percentofaone-repmaxdeadliftismuchmoredifficultthanaregular
deadlift. Try dumbbell deadlifts off the floor over barbell deadlifts or
deep dumbbell bench presses over barbell presses. Dumbbells allow
more free movement and make it much easier to increase range of
motion.
4.Alter repetition speed—Slow down the eccentric and prolong time
under tension; speedup the concentric and take force production to a
wholenewlevel.
5.Shortenrestintervals—Dothesameamountofworkin less timeor
do more work in the same amount of time. Both increase training
density,alegitimatewaytooverloadtraining.
6.Change exercises—More frequent changes in exercises are needed
whenhypertrophyistheobjective,butpurestrengthaccessoryexercises
canbechangedeverycoupleblocks.
7.Increasefrequency—Trainmoreoften.
Theideaistoloadlinearlyaslongaspossible,thenstartpullingmoretricksout
of the hat as you journey from beginner to intermediate, then to advanced
trainingstatus.
Consistency
Consistency is key. “Howoften should I train?”The simple answer is always
goingtobe“consistently.”Don’tmissworkouts!
Let’ssayyou train20daysamonth, fivedaysaweek.Everyotherweek,you
miss one workout. Most people think that’s good, but IT SUCKS! You are
missing10percentofyourworkouts!Ifyouwork250daysayear,yetmiss25
daysofworkyearly,youwillreceiveapinkslipinrecordtime.
When you train, every workout has purpose; every workout builds on the
previous one.Missingworkouts throws everything out ofwhack.Don’t do it.
Trainingthriceweeklyconsistentlytrumpsfourorfivetimessporadically.
FrequencyGuidelines
Anothersimpleruleofthumbfollowedforyearsistohiteachmuscleormuscle
group three times aweek.We reject this simplistic approach because: • Some
musclesrequiremoretimethanothersforcompleterecovery.
•Themoreexplosiveyouare inmoving theweight, themore timeyou
requireforrecovery.
• Lowering heavy weights slowly increases your need for recovery
becauseoftheslightdamagedonetothemusclecellsincontrollingthe
descentoftheweightandincreasedtimeundertension.
• Applying maximum intensity in your training efforts may require a
longerrecoveryperiod.
•Externalfactors,suchassleeppatternsandnutritionalstatus,weighon
yourrecoverytime.
•Womentakeabitlongertorecoverthanmen.
•Agingslowstherecoveryprocess.
Bottomline:AllthesethingsshowclearlyhowthisDarkAgenotionisingrave
violationofthePrincipleofIndividualDifferences.
TheMostEffectiveSystemforYou
The following chartwill be helpful in establishing themost effective training
programforyoupersonally.
We have provided sample dumbbell workouts later in this book, as well as a
discourseontrainingsystems.
TrainingtoIndividualNeeds
“I can pass by the weight room, smell the iron inside, and instantly begin to
grow,”mightsaysomeonewhothrivesonverylittleexercise,whileothersseem
tobe incapableofmakinggainsnomatterhowhard, longand frequently they
train.Thisisreferredtoasone’s“tolerancetoexercise,”atermcoinedbyArthur
Jonesyearsago.
One’s“tolerance”ishighifmoreexerciseisneeded,andlowiflessisneeded.
There are many variables that can affect your exercise tolerance. Of course,
geneticsrankshigheston the listbelow,andyou’llnoticeseveralsuchfactors.
Others,ontheotherhand,areabletobemanipulatedinvariousways.
•Redvs.whitemusclefiberratio
•Toleranceofpain
•Levelof“psych”
•Amountofrestsincelastworkout
•Perceivedexertion
• Amount of eccentric stress (which causes connective tissue
microtrauma)•Incentivelevel
•Strength-to-weightratio
•Timeoflastmeal(energy)
•Typeoffoodseatenatlastmeal(glycemicindex)
•Useofergogenictechniquesorsubstances
•Musculoskeletalleveragefactors
•Motorunitrecruitmentcapabilities
•Skilllevelatexercisebeingperformed(ifsuchisrequired,e.g.,cleans)•
Equipmentqualityanddesign
•Environmentalfactors(e.g.,heat,cold,etc.)
•Sizeofmusclebeingexercised
•Variousintra-andextracellularbiochemicalfactors•Howcloseyouare
toyourmaximumpotentialinsizeorstrength•Theuseofbanneddrugs
such as anabolic steroids (we do not condone their use!) All these
factors,andperhapsseveralmoreasyetundreamedof,willaffecthow
frequentlyyou should traineachbodypart andhowbest to split your
routine.
FastGainers,SlowGainersandInBetweenSeveralyearsago,afterchatting
withArthurandreadingsomeofhisthinkingonthetopic,Fredbegancharting
other lifters’ reps at 80 percent max. He found that guys who were so-called
“fast”gainerswereonlyable todo four tosix repsat80percent,while lifters
whoseeminglynevermadegreatgainswereabletorepoutataround15-20reps
with 80 percent of theirmax.Apparently, so-called “fast gainers” have rather
pooranaerobicstrengthendurance.This isexplainable, inpart,bythefact that
they probably have mostly white muscle fiber, which has fast twitch/low
oxidativecapabilities.Conversely,slowgainersareprobablymostlyredmuscle
fiber (slowtwitch/highoxidative)and thereforemaypossessgreaterability for
rapidduring-setrecovery.
The problem is, however, that each muscle group’s tolerance of exercise
probablydiffers.Eachexerciseyoudoforeachbodypartcan—andoftendoes—
possess an entirely individual rep ability at 80 percent max. To discern your
specific tolerance level foreachbodypart, follow thesesimple instructions:1.
Determineyourapproximateone-repetitionmaximum(1RM)foreachexercise.
2.Load80percentonthebar(machine)andrepoutwithitforoneall-out
efforttoseehowmanyrepsyoucando.Testingisrecommendedona
barbellormachine,andresultswillcarryovertodumbbells.
3.Applythisinformationtothetablebelowtodetermineeachbodypart’s
exercisetolerance.
4.Take into accountall of the factors listed above that can affect your
exercisetolerance.
5. Critically evaluate whether your predicted exercise tolerance levels
standuptowhatyouknowfromexperiencetobetrue.Remember,“low
tolerance”meansthatyouprobablymakeeasygainsforthatbodypart,
and“hightolerance”meansthatyou’reprobablyahardgainerforthat
bodypart.
Hereisanexampleofwhatwe’vefoundinregardstoexercisetolerancesforfast
gainers,averagegainersandslowgainers.Perhapsyou’llfindthesefigurestobe
pretty close estimates. But perhaps you won’t. One thing is clear: You must
look!Yourcontinuedprogresstowardyourmaximumpotentialmaywelldepend
onit!
SlowGainers (Usually predominantly redmuscle fiber)Days ofRecovery
Required for Each Body Part before Training it Again
*Slow Gainers often benefit from 10 or more sets of 15-20 reps Average
Gainers (usually a mix of red and white muscle fiber)Days of Recovery
Required for Each Body Part before Training it Again
*Averagegainersoftenbenefitmostfrom5-8setsof10-12repsFastGainers
(usuallypredominantlywhitemusclefiber)DaysofRecoveryRequiredfor
Each Body Part before Training it Again
Fastgainersoftenbenefitmostfromthreetofivesetsoffourtoeightrepsdone
explosively. By critically evaluating your individual muscles’ tolerance to
exercise, you can more easily “fine tune” your training regimen to provide
maximumgainsintheshortestpossibletime.Butdon’tforgettheotherfactors
thatmayaffectyourrecoveryrate.Lookatthelistagain(above).Howhaveyou
accountedfortheeffectofeachofthesevariablesonyourprogress?Haveyou
raised or lowered your reps and sets accordingly? Have you increased or
decreasedthefrequencyofyourworkoutscommensurably?Haveyouincreased
training intensity?Haveyou taken into account your ratio ofwhite versus red
fiberandadjustedyourexerciseloadandmovementspeedaccordingly?
WhyCan’tYouJustCopyThePros?
Why is it thatmost newcomers to bodybuilding, and evenmost intermediate-
level bodybuilders, can’tmake continued gains using a split they copied from
oneofthepros?It’squitesimple,really.
First of all, you must be truthful with yourself in answering some basic
questions.Areyouas fastidiousas theproyouseek toemulate inall thatyou
do?Your supplement schedule?Your use of anabolic or ergogenic aids?Your
diet?Haveyouasmuchtime“inthetrenches”asthepro?Howlonghaveyou
beenforcingyourbodytoadapttostress?Mostproshaveforcedadaptationsto
theirmusclesandotherbodilysystemsthathavetakenyearstoaccomplish.As
yourbodychangesovertime,yoursusceptibilitytofurtherchangedoesaswell.
New forms of stress force different adaptive processes to occur, and each
adaptation requires different stressors and training schedules in order to take
yourbodyonemorestepclosertoitsmaximumpotential.
Soasyouchangeyourbody,yourbodydemandsdifferentschedulingforfurther
adaptation to takeplace. It isn’t simply amatterofpilingonmorepig iron to
satisfytheprogressiveoverloadprinciple.It’smorecomplicatedthanthat.One
ofthebiggestmistakesseriousweighttraineestendtomakeisthattheydonot
buildtheirprogramswiththisimportantfactinmind.
Asyou change, somust your trainingbecauseyour body’s “tolerance” to that
levelor typeofstresshaschanged.Andhowyousplityour trainingcanbean
importantsourceofnewadaptivestresstowhichyouhavenotyetadapted.
GainerVariability
Mostofyouarenot“hardgainers”or“fastgainers”inallbodyparts.Further,as
yougetclosertoyourmaximumpotential—whereallprofessionalbodybuilders
and powerlifters are—youmay become a hard gainer,whereas earlier in your
career your gains seemed to come easy. Or maybe you’ve remained an easy
gainerbuthaveyettodiscoverthetypeofstressyourbodynowrequirestoforce
continuedgrowth.
Through experimentation, we assure you that finding your own level of
“tolerance" (body part per body part) will make a big difference. Where to
begin?Here are a few examples of how you can split your training program.
Adjustthematwill.
Thatwas indepth look, ifyoureallywant to“train”andfine tune thissucker.
Fortheintermediatetrainee,thebelowchartisagoodstartingguideline.
FinalThoughts
Youarenotthemasterofyourowndestiny,principlesare!Byadheringtothese
universal laws,youcanultimatelydetermineyour trainingfate.Younowhave
thetoolstocustomtailoratrainingprogramtoyourneeds.
Aboveallelseremember:consistency+overload=synergy.
ChapterVI:AdvantagesofDumbbellTraining
Co-authorJoshBryant
Don’t worry about the latest trending topic on Twitter or updating your
Facebook status at the gym; the tools you are given in this bookwillmake it
obviousyouarehammeringthepigiron.
BeCareful
The injury rate in commercial gyms is higher around the dumbbell rack than
anywhere else in the gym, not so much from improper exercise technique
(although this factor certainly can be a problem) as from dropped weights,
tripping,distractions,bumpingcausedbypassers-by, and improper cradlingof
dumbbellsontherack.Applyingabitofcommonsenseandfocusingonwhat’s
goingonaroundyourenderthesehazardsinsignificant.
DumbbellTrainingvs.MachineTraining
1.Becauseyou’reconstantlyforcedtoadjustandreadjustthepositionof
thedumbbells,synergistic(helping)musclesandstabilizermusclesact
moreprominently,overallstrengthisimproved,andyouareabitmore
“injury-proofed.” This is because the “weak link”muscles in various
movements are strengthened more easily and thoroughly with
dumbbells.
2. Dumbbell exercises can be tailored easily to more closely match the
neurological patterns of sports skills owing to improved joint
kinesthesis (position awareness), leverage similarities and total body
involvement.Machinesforceonetosuccumbtopresetmotorpatterns,
settothe“average”user.Whatthehellisaverageanyway?
3.Dumbbellsaremoreversatilethanmachinesorbarbells.Anymovement
can be done with dumbbells, whereas machines restrict you to their
movement, and barbells typically require symmetrical movement
between left and right sides.Dumbbells help one identify and correct
imbalancesbetweenlimbs.
4. A set of adjustable dumbbells (e.g., the PowerBlock dumbbells or
adjustable dumbbells) is less expensive and takes up less space than
otherhomegymmachines,makingitidealforhomegymsaswellasfor
commercialgyms.
5. No time, no space, no problem! Minimalist training programs have
soared in popularity over the past decade, and dumbbells are the
ultimateminimalist training tool.Aholisticbodybuildingworkoutcan
beaccomplishedinawalk-incloset.
6.Youcan trainalone!Spotting is literally lifeordeathonmanybarbell
exercises.Withdumbbells,it’saluxury,notanecessity.
SafetyandEfficiencyinDumbbellTrainingisaMust
1.Becausesmallersynergistsandstabilizermusclesaremoreprominently
targetedwith dumbbells thanwithmachines or barbells, they tend to
fatiguebeforetheprimemover(s),andcontrolofthedumbbellsiseasily
lost.
2.Dumbbellswithfreeplatesandremovablecollarscancomeapartifcare
isnottakentotightlysecurethecollars,socheckthembeforeeachset.
3.Adjustmentsinweightrequireaffixingorremovingplatesandcollars—
oftenatime-consumingandtediousordeal.Clearly,thisspeakswellfor
having either an entire rack of fixed dumbbells or a PowerBlock set.
(But if you are training at homeyouare saving timeby cuttingout a
commutebothwaysandnothavingyuppiesoncellphoneshoggin’all
the“bells.")
4. Going up and down the rack trying to find the right weights is a
common and exasperating experience in most gyms, so put the
dumbbellsbackintheirproperorderwhenyou’vecompletedyourset.
Waiting for someone to finishwith the set of dumbbells you need in
ordertocontinueyourworkoutisalsoaproblematmanygyms.Gather
dumbbells ahead of time. This is not an exercise in Dale Carnegie’s
HowtoWinFriendsandInfluencePeople;actmorelikeAttilatheHun.
You need an open, clutter-free space to use dumbbells. It can be
hazardous for large groups of unorganizedor inexperiencedpeople to
usedumbbells inasmallarea.Sokeepasharp,peripheralperspective
forwayward passers-by or training paraphernalia lying around on the
floor.
SpottingDumbbellExercises
The most common spotting technique for dumbbells (dumbbell bench press,
inclinepress, andmilitarypress) is to cradle the elbowandprovideassistance
fromthere.Excellent,experiencedspotterscanusethetechniqueeffectivelyas
theyfollowthenaturalcurveofthelifter’splaneofmovement(positivelyadding
toandnotadverselyaffectingthelifter’smovement),andmanylifterspreferto
bespottedwiththismethod.
However, we said, “experienced spotter"; most spotters do not fall into this
category,therebymakingcradlingtheelbowoneofthemostdangerousformsof
spotting dumbbell exercises. It may even be more dangerous than having no
spotteratall!Atleastwithoutspotters,it’seasytodumpthedumbbells.
Push the elbow and the elbow moves toward the body. If the elbow isn’t
extendingwhileyoupush theelbow, theweightgoes toward thebodyaswell
andeventuallyfallsonthelifter!Notasafetechnique,isit?
Formostspotters,grabbing thewristsof the lifternear thedumbbell isasafer
spotting alternative.On exercises like dumbbell pullovers,which require both
handsgraspingthedumbbell,spotthelowerhalfofthedumbbell(closesttothe
floor).
ProblemswithMachineTraining
Dr.PatO’Shea,authorof the first college texteverwrittenonweight training
(Scientific Principles and Methods of Strength Fitness, Addison-Wesley
PublishingCompany, 1976), elaborated on the benefits of freeweight training
versusmachinetraining.Helisted"10perilsofmachinetraining":
1.Nomachinecanprovidefull-range,multiple-jointmovementsascloselyas
freeweights.Dumbbellsaresuperior tobarbells;barbellsaresuperior to
machines.
2. Motor skill engrams aren’t established with machines as well as free
weights.Theoretically,regressioncanhappenswitchingfromfreeweights
tomachines.
3.Thecarry-overvalueoffreeweighttrainingissuperiortothatprovidedby
machinetraining.
4.Machine trainingwon’t helpyoudevelopahigh level of fluid, dynamic
fullrangeofmotionandathleticstrength.
5. The body is a homogeneous unit that engages in ballistic movements,
particularlythosegeneratedbystronghipthrust.
6.Machinetrainingdoesn’tprovidefortrainingvarietyandvariability.
7.Machinesdon’tpermitthemindandbodytodevelopinsynchronization.
8.Machinetrainingdoesnotstressthepsycho-endocrinesystems.
9.Machinetrainingdoesnotprovideforpositivetrainingexperience.
10.Machinetrainingdoesnotprovideforcontinuouslong-termmotivation.
These10pointsareelaboratedoninthelegendaryPower:AScientificApproach
(ContemporaryBooks,1989).Theyexplain, inlargepart,whysomanypeople
fail to get themselves in peak condition if all they do is trainwithmachines.
Theyalsoexplainwhypeoplegetinjuredsomuch:Movingthroughprescribed
patternsandrangesofmotionjustisn’tthewaythegoodLordintendedforyou
tomove!
DumbbellsareFunctionalTraining
Wehave only hinted at the one important point that needs to be addressed. It
brings us even closer in understanding the injuries and drop-out rates. The
simplefactisthat,withtheuseofmachines,you’realmostalwayssitting,lying
orleaning.Why?Thepussificationofmodernhumanity!
Overweight soccermoms and corporate softies justwant to “exercise”
andwantthepathofleastresistance;unfortunately,theroadtohellispavedwith
goodintentionsandthat’sthepathofleastresults.Sittingiseasy,lyingdownis
easy,justlikeleaningonamachine.
PTBarnum/L.RonHubbardModel
Youhavetowonderwhysomeproponentsofcircuittrainingsetupmachinesin
this manner: Simple adherence to the PT Barnum philosophy of “there is a
suckerborneveryminute,”ortheL.RonHubbardphilosophyof“thebestway
to make a million dollars is start a religion,” i.e., Arthur Jones and his
“disciples.”Plainandsimple,it’sdollar-driven;resultstakeabackseat.
InjuryRates
Thechancesofinjury,bothduringandasaresultoftrainingonmachines,isfar
greater than when lifting free weights and standing on your own two feet.
Admittedly,thisseemsodd.Mostofusassumethatmachinesoffertheuserabit
moresafetythanfreeweights.Youknow,limitedrangeofmovement,carefully
hiddenmovingparts, total lackofballisticstress,nostabilityrequirementsand
soforth.
Notsoaccordingtotheliterature:
•Weightliftershave less thanhalf the injury rateper100hoursof training
than do those engaged in other forms of weight training: 17 vs. 35.
(Hamill,B.RelativeSafetyofWeightliftingandWeightTraining.Journal
ofStrengthandConditioningResearch,8(1):53-57.1994)
•RetiredOlympicweightliftershadlowerlifetimeincidenceandprevalence
oflowbackpainthanacontrolgroupofnormalactivemenofsimilarage;
23 percent vs. 31 percent. (Granhed, H. et al. Low back pain among
retiredwrestlersandheavyweightlifters.TheAmericanJournalofSports
Medicine,16(5):530-533.1988)
•MikeStone,etal,providedanexcellentreviewoftheresearchliteratureon
this topic. The inescapable conclusion was that weightlifting (free
weights)isindeedthesafestmethodofweighttraining.(Stone,M.H.,A.
C.Fry,M.Ritchie,L.Stoessel-Ross,andJ.L.Marsit.Injurypotentialand
safety aspects of weightlifting movements. Strength and Conditioning.
June:15-21.1994).
WisdomofO’Shea
ItisclearnowthatDr.O’Sheaknewwhathewastakingabout.Theveryforms
ofstressthatmachinesforceyoutoavoidaretheonesthatproducethedesired
trainingadaptations,becausetheysimulatehowwemoveaboutPlanetEarth.
How Can I Make Dumbbells Safer and More Effective Than Machine
Training?
Theanswertothisinnocentquestionisthattheyalreadyare!Scientificresearch
says it quite clearly.On the other hand, itwould be irresponsible to not leave
these few points of caution.Youwill not experience the benefits of dumbbell
trainingunlessyouknowafewthingstoavoid:
• Poor technique in executing the movement (placing too much stress on
connective tissuesandthesmallersynergistsorstabilizersbygettingout
ofthe“groove")
•Prematureuseofanintensetrainingmethod(goingballisticbeforeasolid
foundationisdeveloped,i.e.rest-pausing,mechanicaladvantagedropsets
oranyotheradvancedbodybuildingtechnique)
• Improper frameofmindwhile lifting(lackof focus, intensity,dedication,
nottweeting,textingorbird-doggin’theoppositesexwhiletraining—have
adefinitivepurpose)
• Repeating a movement until fatigue forces you to fail (predisposition to
focusproblemsaswellasinjury)
This last technique can benefit an advanced bodybuilder in the acquisition of
hypertrophy,butwithitshigherreward,thereisahigherrisk.
ShouldIAbandonMachines?
Absolutelynot!Afterall,ifyouusethemcorrectly,somemachinescanbequite
effective. Further, some machines allow movements that you cannot perform
withdumbbells.Justexpandyourhorizonsabit!
ChapterVII:SystemsofTraining
GaryStrydom,destroyingthedeltswithdumbbells
AVERYpracticaldefinitionoffitnessisyourabilitytomeettheexigenciesof
your lifestylewith ease—and room to spare for life’s little emergencies.What
constitutes fitness foroneperson isn’tnecessarily fitness foranother.Laborers
needadifferentleveloffitnessthandoofficeworkersbecausethedemandsof
theirlifestylesaredifferent.Coachesneednotbeasfitastheathletestheytrain,
generalsneedn’tbeasfitasthesoldierstheycommand,andolderadultsrequire
adifferentsetofstandardsforlifestylefitnessthandoyoungeradults.
Withthat,hereisonesmall,butimportant,pieceofwisdom.Regardless
of your fitness goals, the fastest,most efficient and safest way to accomplish
themisgoingtoincludefreeweighttraining.Anditbehoovesyoutoknowabit
aboutsomeofthemoreeffectiveweighttrainingsystemsbeforeyoubegin.
TheSetSystem
Thesetsystemisperhapsthesinglemostpopularsysteminuse.Thisissofor
athletes,fitnessenthusiastsandbodybuildersalike.Itderivesitspopularityfrom
itssimplicity.Many,manyoffshootprogramscanbeaccommodatedwithinthe
generalconfinesofthesetsystem,andoftenare.Thesimplicityofthesetsystem
ishardtomatch.Allthatisrequiredisthatyouexercisefortheappropriatereps
andsets,restappropriatelybetweensets,andthenmoveontothenextexercise,
continuingthisuntiltheendoftheworkout.Itisnotadaptabletocardiovascular
training,generally,sincerestperiodsarefrequent.Itis,however,thebestsystem
for improving limit strength, owing to the ample rest intervals. For review:
“Reps”istheabbreviationforrepetitions.Repetitionsdefinethenumberoftimes
anexercise is tobeperformed.Forexample ifyoudo10one-armeddumbbell
rowsandthenstop,the10rowsareconsidered10reps.
Performingarepetitionoragroupofrepetitionsandthenstoppingisaset.After
performing10rowsthenstopping,doingthatexerciseagaininthesametraining
sessionwouldbeasecondsetregardlessofsequence;stopandstartagainwould
beathirdsetandsoon.
SetSystem:ExampleTrainingRoutine
LungeSquats (Rest1-2Minutes) LungeSquats (Rest1-2Minutes)
Lunge Squats (Rest 1-2 Minutes) Dumbbell Bench Press (Rest 1-2
Minutes) DumbbellBenchPress(Rest1-2Minutes) DumbbellBench
Press (Rest 1-2Minutes) ...and so forth throughworkoutThe Superset
System/ComplexTraining
Supersetting (A “super set” is a very big set) is a termoften used to describe
alternatingtwoexercisesforthesamebodypart(moreappropriatelyreferredto
as “giant sets"), or alternating two exercises for different body parts (more
appropriately referred to as “compound sets"). The traditional description of
supersetting is that two anatomically antagonistic movements are alternately
performed,andeachmovement is repeatedalternately for the requirednumber
ofreps;intheliteraturetheyarecallingthis“complextrainingforuniformity,”
we will stick with that term when referencing agonist/antagonist paired
supersets.
Forexample,benchpressesaresupersettedwithbentrowsintheexamplebelow.
There is no rest between the two exercises comprising each super set. Do all
repetitions back-to-back. Below is an example of a full superset workout.
Betweeneachsuperset, takeabrief rest, justenough toallow theheart rate to
fallbacktoamanageablelevel(approximately100-120beatsperminute).Then
goontothenextsuperset.
ScienceSpeaks
A 2009 study published in the Journal of Sports Sciences entitled “Effects of
agonist-antagonist complex resistance training on upper body strength and
powerdevelopment”demonstratedtheefficiencyofcomplextraining.Overthe
courseofeightweeks,agroupthattrainedthebenchpresswithbenchpulls(an
opposing pulling movement for the upper back) did improve bench press
strengthslightlyoveragroupthattrainedthebenchpresswithtraditionalsets.
Whilethecomplextraininggroupdidnothaveastatisticallysignificantsurgein
bench press strength over the control group, the study did demonstrate the
efficiencyofcomplextraining:thesameamountofworkcouldbasicallybedone
in half the time without compromising strength gains. This demonstrates that
complex training is an effective means of cutting down time in the gym and
continuallymakinggains.
A2005 studypublished in theJournalof StrengthandConditioningResearch
entitled“Acuteeffectonpoweroutputofalternatinganagonistandantagonist
muscleexerciseduringcomplextraining”suggestedthatnotonlydoescomplex
trainingsavetime,butitpotentiallyenhancespower.Thestudyfoundthatrugby
playerswithstrength trainingexperience increasedpowerby4.7percentwhen
trainingthebenchpressthrowinacomplex,asopposedtodoingthebenchpress
throwalone.Sciencesayswewillsavetimeandnotsacrificestrengthandpower
gainsfromworkoutsand,quitepossibly,evenenhancethem.
TheLabMeetstheRealWorld
Itisimportanttonotethatmostadvancedstrengthathletesdonottrainthisway.
The subjects in the aforementioned studies were not competitive lifters. We
believe this isbecauseoffatigue.Strength isaproductof theCentralNervous
System (CNS). Elite strength athletes have very efficient motor recruitment
patterns.So,inlayterms,theyaresoskilledatthemovementstheyperformthat
theyfatiguefaster.Studieshaveshownthestrongeranindividualis,thelonger
rest intervals need to be between sets. Remember, we are talking about elite
strengthathletes,notthevastmajorityofexperiencedgymlifters.
Ifthisisyou,thereareacoupleofwaysyoucanhandlethis.Continuetraining
with straight sets; the strongestmen in theworldhavedone this for centuries.
ThesecondoptioniswhatIcallmodifiedcomplextraining(MCT).MCTsimply
meansyoupairanagonistandantagonisttogetherlikecomplextraining.
Buthere’s thekicker!Emphasizeoneof themovements. Ifyouarecapableof
doing dumbbell overhead presses (OHP) 200 pounds and a pull-up with 80
poundsoveryourbodyweightforeightreps,emphasizingshouldersmightlook
likethiswithMCT:Set1MCT
OHP170Pounds×5Reps—Pull-upsBodyweight×5reps
Set2MCT
OHP170Pounds×4Reps—Pull-upsBodyweight×5reps
Set3MCT
OHP170Pounds×3Reps—Pull-upsBodyweight×5reps
TheinverseofMCTplacingtheemphasisontheupperbackwouldlooklikethisSet1MCT
Pull-Up80PoundsOverBodyweight×8Reps—OHP110x8
Set2MCT
Pull-Up80PoundsOverBodyweight×6Reps—OHP110x8
Set3MCT
Pull-Up80PoundsOverBodyweight×5Reps—OHP110x8
This still allows extra stimulation of the antagonist muscle group without
annihilatingit.
Complextrainingistheultimatemethodtoincreasetrainingdensity.Iftimeisof
the essence, or if you just are looking to try something new, give complex
trainingashot!
Furthermore, antagonistic exercises alternating back and forth in the manner
described will do two things. First, it will ensure that the blood supply is
confinedtoarelativelysmallanatomicalarea,rather thanhavingtoalternately
traverse the length of the body. This facilitates speedy recovery of the
protagonistwhiletheantagonistisworking,andviceversa.
Second,byexercisingthemusclesonbothsidesofthejoint(s),normalflexibility
will be maintained, owing to a balance in the resting strength (muscle tone)
betweeneach.
henexercisingtheentirebody,eachsupersetshouldprogresstoanarea
ofthebodyfarremovedfromtheprevioussuperset.Thisistoensurethatsome
of the same muscles aren’t being used in back-to-back supersets, thereby
preventingunduefatigue.
The Peripheral Heart Action Training System Peripheral Heart Action
Training (PHA) is circuit training on steroids! This was a favorite cutting
strategyofbodybuildersinthe1960s.Wearenottalkingpinkdumbbellsorthe
circuit training at your local Curves. Famous English philosopher, Thomas
Hobbes,woulddescribePHAtrainingas“nasty,brutishandshort.”
Sittingdowniseasierthanstandingup;that’swhymostcircuittrainingstations
consistofmachineswhereyousit.Believeme,thisisnotaboutresults,safetyor
efficiency.Simply,thisisthepathoftheleastresistancebutalsothepathofthe
leastresults!
Burningcaloriesmaybeyouronlygoalbut Idon’t thinkanyonewouldargue
that a lot more calories are burned using compound movements with free
weightsstandingupthatallowforfreemovement,requireforceproducedacross
multiple joints and require stability. This is harder and has a much higher
metaboliccostduringtheworkoutandpostworkout.
Let’stakealookatasystemthatdoeswhatcircuittraininghopestodowhenit
growsup.
PHAHistory
This systemofbodybuildingcircuit trainingwaspopularized to themassesby
BobGajda, aMr.Universe andMr.Americawinner in the 1960s, but it was
actually thebrainchildofChuckCoker, the inventorof theUniversalMachine
andmentortocultbodybuildinglegend,ChuckSipes.
The idea is to keep blood circulating through the body throughout the entire
workout,whichisdonebyattackingthesmallermusclesaroundtheheartfirst,
thenmoving outward. This system is vigorous and requires continued intense
exercise for a prolonged period of timewithout any rest. Because of this, the
poorlyconditionedbodybuilderandthefaintofheartwillnotdowellwiththis
trainingsystem.
Theideaistouseprimarilycompoundmovementsforefficiency.Thegoalisto
“shunt” blood up and down the body; this is extremely taxing on the
cardiovascularsystem,buttheobviousbenefitsareareductioninbodyfatand,
ofcourse,improvedmetabolicrate.
Becauseeachsequentialbodypartcoveredineachsequenceisgettingadequate
restbetweeneachcircuit,strengthwillbeconserved,allowingclosetomaximal
strength to be exhibited on the sequential bout. Even though your heart will
likelybeatatover150beatsperminutethroughouttheentireworkout,thisdoes
notgiveyoualicensetolowerweights;ifyouhavethetesticularfortitude,you
shouldstillbeabletoliftheavyontherestedbodypart.
HereisaPHACircuit:
Sequence1
•DumbbellOverheadPress—8-10reps
•LegRaises—10-15reps
•Pull-ups—8-10reps
•DumbbellDeadlifts—10-12reps
•Repeatthissequencethreetimes.
Sequence2
•WeightedDips—8-10reps
•DumbbellBentOverRows-8-10reps
•DumbbellFrontSquats—6-8reps
•DumbbellFrenchPress—10-12reps
•ZottmanCurls—10-12reps
•Repeatthissequencethreetimes.
*Perform the exercises in Sequence 1 for the required number of reps
sequentiallyanddonotstop!Repeatthesequencetwicemore,thenmoveonto
Sequence2,performingitthesamewayyouperformedSequence1.
Do not rest during a sequence and do not rest between sequences unless
absolutely necessary; after all, long breaks defeat the purpose.Maintain your
heartrateat80percentofyourheartratemax;wearamonitorsoyoucanadjust
thepaceaccordingly.Ifyouareinshape,youwillnothavetotradeheavyweight
foraslowerpaceorlongerrest.
VariableManipulation
Yourbodyisprettysmart, ifyoutrain thesamewayoverandover,yourbody
will adapt pretty quickly. With PHA training, to make progress, you have to
continually overload. A variety of parameters can be manipulated to induce
overload: increase the numbers of reps you have done with the same weight
previously,increasethenumberofsequences,addweightonthebar,addchains,
or increase frequency. The possibilities are endless. You will need to use a
varietyofreprangesandtrainingweightintensities.
LimitStrength
PHAtrainingusescompoundcoreexercises,sounlikemachinecircuittraining,
strengthisyourbaseregardlessofendeavor.Itisnotthesacrificiallamb!
Freeweightcompoundexercisesarethemostenergy-demandingmovementsin
the weight room. These are simply multi-joint movements that necessitate
severaldifferentmusclegroupstoworktogethertothelifttheweight;examples
arepull-ups,overheadpresses,dips,squats,deadliftsandbenchpresses.These
movements burn more fuel because they involve more muscles and allow
heavier weights to be used. Try a maximum intensity set of 20 dumbbell
deadlifts,andthendothesameintensitywith20cablebicepcurls;itshouldbe
obviousthatyouexpendalotmoreenergywiththedumbbelldeadlifts.
Compound movements catalyze a cascade release of the good hormones like
testosteroneandgrowthhormonenaturally,whichfacilitatesmusclegrowthand
fat loss.Whether bulking up or cutting down, compound movements are the
“base”ofyourtraining.CompoundmovementsneedtobethemainstayofPHA
training.Aslongasyouareingoodshape,youstillhavetotrainheavy!
PHA traininghas fallenout of favorwithmanymainstream fitness authorities
andcelebritypersonaltrainers.Clientretentionwouldbeminisculefor“general
fitness”traineeswithsuchademandingmethodology.Butbeforeillegalanabolic
drugs hi-jacked many sound training principles and systems, PHA training
helped construct many championship-caliber, lean andmuscular physiques. If
youare lookingforsomethingnew,wantachallengeandarepressedfor time,
givePHAtrainingashot.
ThebelowPHAsequence,designedbyFredHatfield,caughtonlikewildfirein
the1990s.
ThePeripheralHeartActionTrainingSystemExerciseSequence1
•DumbbellPartialPress
•Crunches
•LungeSquats
•FrenchPresses
ExerciseSequence2
•ForearmCurls
•One-ArmDumbbellRows(elbowclosetoside)
•DumbbellBackRaises
•Dips
•BicepCurls
ExerciseSequence3
•ReverseForearmCurls
•SideBends
•LegExtensions
•KeystoneDeadlifts
ExerciseSequence4
•DumbbellBenchPresses
•BentRows(elbowsout)
•Shrugs
•ForearmSupinations(Thor’sHammer)
Performance
Perform theexercises inSequence1 for the requirednumberof reps,working
nonstop.Repeat thesequence twomore times,andprogresson toSequence2,
performingthissequencethreetimesaswell.Then,progressthroughSequence3
andSequence4inthesamefashion.Gononstopthroughout,exceptwhenyour
heartrateexceedstherequired140-160beatsperminute, inwhichcase,either
slowdownorrestbriefly.
The principle functions of the PHA system are to increase cardiovascular
efficiency;tomaintainflexibility(S1is“supersetted”withS2,andS3withS4);
toincreasestrengthandsizeinsynergists,stabilizersandprimemovers;and,in
anencapsulatingeffect,toaffordyouwithasoundfoundationofoverallfitness.
Thekeyistomaketherepsofeachsetrhythmic,withabrief(1-2seconds)rest
pausebetweeneachrep.Thiswillreducethe“pressorresponse”usuallyinherent
inweighttraining,whichtendstonegatecardiovascularbenefit.
Notice that the exercises in each sequence are chosenon thebasis of how far
removedoneisfromtheother.Theexercisestraverseyourentirebodyineach
sequence, forcingblood tobeshuntedupanddownyourbody.Thiswilloffer
cardiovascularbenefits,butalsoallowrecoveryofeachareabefore“blitzing”it
again. For while the heart is working hard, the refreshed muscle can endure
maximaloverloadagainandagain,duetothelongperiodsofactiverestbetween
eachexercise.
CircuitTrainingSystem
Circuittraining,“thelittlebrotherofPHAtraining,”isstillanexcellentsystem
for beginners aspiring to improve general fitness. The main objective in
completingallofthestationsinthecircuitisdecreasedtime.Youshouldchoose
the exercises most important to your sport or those exercises most important
from the standpoint of eliminating your weaknesses. The most important
exercisesareplacedearlyinthecircuitandtheleastimportantoneslaterinthe
circuit.
Youthenperformeachexerciseinsuccession,attemptingalwaystobetteryour
“targettime.”
Themainobjective isdensity; insteadofblindly tackingexercisesyouhave to
continuallystrivetodothesameamountofvolumeinlesstime.Theideaisthat
cardiovascularefficiencyandincreasedstrengthandtonuswillresult.Astarget
timesareachieved,orasnewweaknessescropup,youshouldchangethecircuit
accordingly.
ExampleCircuit
1.LungeSquats
2.DumbbellBentRows
3.Curls
4.CleanPulls
5.DumbbellBenchPress
6.TricepsKickbacks
7.Crunches
8.OverheadDumbbellPresses
The circuit may be repeated for as many sets as desired, either by resting
between sets at each station or by going through the circuit nonstop several
times.
Naturally,theamountofresistanceusedateachstationwillvarydependingon
individual differences in strength and stamina. Make the reps of each set
rhythmic,withabrief (1-2seconds) restpausebetweeneach.Thiswill reduce
the“pressorresponse”usuallyinherentinweighttraining,whichtendstonegate
cardiovascularbenefit.
Notice also that each station in sequence tends to involve body areas far
removed from each other, a practice designed to avoid undue fatigue in any
given muscle or muscle group, hampering your efforts to derive maximum
overload.
Achievingelite-levelsof limitstrengthoraerobicconditioningwillnothappen
with circuit training. However, both objectives can get more possible very
quicklyfortheuntrainedindividualorgeneralfitnessenthusiast.
MixedSystems
Remember,thesesystemsarenotputinheretoplayfollowtheleader;theyare
simplyguidelinestohelpyoudeveloptheoptimaltrainingprogram.Manyofthe
systemspresentedcanbemixed,dependingontrainingobjective.Youcanalso
easilyincorporateonesystemintoanother,aswasthecasewith“supersetting”in
thePHASystem.
Asyougettoknowyourlimitationsandidiosyncrasieswithrespecttohowyou
respond to these systems, you’ll seewhatworksbest for one aspect of fitness
maynotbesoeffectiveforanother.Differentbodypartsmayrespondbetteror
worsetothedifferentsystems.Bythetimeyouhavetrainedforaboutayear—
less for some—you will have picked out those systems that best serve your
needsandmaydecidetomixsystems.Thisisourgoalforyou!
Asoneprogressestowardtraininggoals,youmightoutgrowasystem.Thatis,as
amuscledevelopsandadapts to thechallengeyouhave imposedupon it, you
maybeobligedtochangesystemsinordertoforcecontinueddevelopment—do
notallowprogresstowane.
Remembertohavefun!
ExtremeStrengthandHypertrophyMethods
Someofyouareadvancedbodybuildersandneedextrememethodstopushpast
strength and muscle-building stalemates. The following methods offer a high
reward,buttheyalsocarryahigherrisk.Thesemethodsshouldbereservedfor
injury-free, advanced trainees with at least two years of consistent weight
trainingexperience.
CompensatoryAccelerationTraining
Two people can do the exact same workout program, but one gets superior
results!No, it isnotbecauseofgenetics.Thesecret lies inperformanceof the
repsduring training.Onegetsmaximumoverload each set, each rep and each
workout. The superior lifter does this 100 percent of the time, while most
traineesareluckytodothesame20percentofthetime.
MovementIntention
Ifyouwishtomovebigweights,youneedtohavetheintentionofmovingthe
dumbbellsasfastaspossibleoncompoundmovements.Wecallthis“movement
intention.”Liftinglighterweightsfastprovidesmanyofthebenefitsoftraining
heavy.Unsurprisingly,liftingheavyweightswithintenttomovethemfastbuilds
explosivestrength.Ultimately,yourbodywilladapttotheintentofyourCNSto
moveweightexplosively.
ImprovingLeverage
Performingdumbbellbenchpressesisthemostdemandingatthebottomofthe
rep.Somanygymratsbelievethatoncetheyreachthehalf-waypoint,theycan
cashinontheimprovementinleverageandpositionalstrengthtocoastthrough
therepuntillockout.Wrong!
With improved leverage at the half-way position you want to compensate by
moving theweight faster—this isCompensatoryAccelerationTraining (CAT).
TheoverridingtrainingbenefitofCATisthatitforcesyourmusclestoproduce
maximalforcethroughtheentirerangeofmotion.Thinkthissoundsdangerous?
As published in the International Sports Science Association (ISSA) personal
trainingcertificationmanydecadesago,“Slammingaweighttotheendpointin
therangeofmotioncertainlywouldcauseinjury.The‘learningcurve’involved
in slowing themovementdown just before lockout is very small.Anyone can
learnhowtodoitonthefirsttry.”
Example
For your nextworkout, say that you are dumbbell benchpressing four sets of
fivereps,usingthesameweighteachset.Mostfolksstarteachrepexplosiveout
ofthebottom,butcoasttothefinish.
Hereisatypicalscenario.
Set 1—No dumbbell bench presses were heavy enough to stimulate
anyoverload.Thatisazeropercentefficiencyrating.
Set2—The bottom half of the last rep required enough intensity for
overload,whichisa10percentefficiencyrating.
Set3—Thebottomhalfofthelasttworepsprovidedoverload,andthat
isa20percentefficiencyrating.
Set4—Thebottomhalfofallfiverepsproducedoverload.Thatistwo
andahalf,stilla50percentefficiencyrating.
Theworkoutwas 20 total repetitions; only eight halves produced overload or
helped you get stronger. This equates to a 20 percent efficiency rating. That
sucks!Trytellingyourbossthatyou’re20percentefficientandyou’llbeinline
atthesoupkitchen.
Overweeks,monthsandyears,twopeopleontheexactsameprogramwillget
totallydifferentresults.Oneisaphysicalspecimen,theotheriscannonfodder!
If all 20 repswere pressedwithmaximal force, you’d bemuch stronger over
time.Force equalsmass× x acceleration.Lifting lighterweights inCAT style
enablesyou toproducemaximal forcewith lessstrainonyourcentralnervous
system.
The slow and controlled dogma has haunted the fitness establishment for
decades.Next timethepersonal trainerat the“chromepalacegym”putsdown
hissoylatte tomakedoctrinalclaimsaboutgainingstrength,callhisbluffand
tellhimtotakehis“broscience”toamoregullibleaudience.
Bottomline—sizeandstrengthisgainedbytrainingcoreliftsinaCATstyle.
Rest-PauseTraining
With“threehotsandacot,”recoverytimeandallthepigirononecouldhandle
on the jailhouseweight pile, JimWilliams (a.k.a. “The Scranton Strongman")
resided behind prison walls. While serving time for a string of youthful
indiscretions,Williamsturnedhisjailsentenceintoanopportunitytoexperiment
with new iron game ideas and transformed himself into the prison’s strongest
inmate. Hisweight lifting innovations paid enormous dividends, as illustrated
when he became the first person to surpass a 650 pound bench press in
competition.Williamswasn’taone trickpony.Hetotaledanastounding2,240
poundsinafullmeetfollowingtimeserved.
Prisonsdon’tboaststateoftheartequipmentorpeoplewithPh.D.sinexercise
physiologyrunningaroundtoensurethatconstraininaccordancewiththelatest
labstudy.Whatprisonsdooffer isasignificantamountof timefor inmates to
exchange physical culture knowledge and to develop their own strategies for
gettingbiggerandstronger.
Jim Williams never had a world-class strength coach; he wore prison-issued
denim instead of spandex and didn’t have access to bands or chains.
Nevertheless, hewas able to develop legendary strength and size via the rest-
pausemethod.
According to numerous interviewsAdambenShea and JoshBryant conducted
for their best-selling book, Jailhouse Strong, prison bodybuilding legends
MichaelChristianandTookieWilliamstrainedwithahigh-repvariationofthe
rest-pausemethod.
So,whydidtherest-pausemethodevolveoutofthejailhouseweightpile?The
answerissimple:Withlimitedweightsontheyard,youcan’tgiveupyourspot
onthebenchpress.
Hence,doasmanyrepsaspossible...takeashortbreak...repeat.
Onceagain,weseethatnecessityisthemotherofinvention!
Rest-PauseTrainingExplained
Rest-pause trainingbreaksdownone set into several sub-setswith abrief rest
betweeneach.Dependingontheintensitylevelandtrainingobjectives,several
differentvariationsmaybeused.
Ifstrengthisyourpriority,takeanotefromthe“ScrantonStrongman.”Williams
took 90 to 95 percent of his one-repetitionmax,waited 20 to 60 seconds and
thenperformedanothersingle.Herepeatedtheprocessforthemaximumamount
of sets that he could do that day. Typically, he did six to eight singles. This
method is extremely taxing on the central nervous system. So, proceed with
caution! The training adaptations with this variation are more neurologically
drivenforstrength,ratherthanmusclesize.
Doingheavysingleswithadumbbellisnotpracticalbutwecantakeaplayout
ofMichaelChristian’splaybook.
If hypertrophy is what you’re after, lighten the load butmaintain the training
intensity.Selectyourchosendumbbellexerciseandloadaweightthatyoucan
performfor six to10 repetitions.Lift theweight forasmany repsaspossible,
takea20-secondrestinterval,anddothesameweightagain.Thisnextsetwill
probably be two to three repetitions. Repeat this process twice, for a total of
threesubsets.
WhyItWorks
Eachlifterhasdifferencesthateventuallydictatehowmanyrepsandsetshecan
perform,howoftenhecantrain,andhowmuchweightheshouldbeusingwhile
training. The nature of rest-pause training allows it to be custom tailored to
individual differences! Regardless of one’s ability to perform reps, maximum
intensityistheingredientthatinducessizeandstrengthgains.
FastGainer/SlowGainerRepRanges
Tocompletelydevelopthephysiqueyou’relookingfor,youmusttakeaholistic
approach to training. In otherwords, volume, tempo, reps and setsmust vary.
For themostpart, fastgainerswillexperience theirbestgainswith lower reps
and slow gainers with higher reps The five sets of five repetitions strength
programwith85percentofalifter’sone-repmaxwouldbeextremelydifficult
for a fast gainer, yet impossible for some. For a slow gainer, this would be
moderateintensityandprovideverylittleadaptiveoverload.
A rest-pause set on the dumbbell bench press for a true fast gainer with 85
percentofhisone-repetitionmaxcouldlooksomethinglikethis:85percent×3
reps, rest30 seconds,85percent×1 rep, rest30 seconds,85percent×1 rep.
Bottom line is the fast gainer performed five repetitions over threemini sets;
that’sthemosthecan.Sincefastgainersmaketheirgreatestgainswithlowreps,
hewillgetbiggerandstronger.
The true slowgainerwith the sameweight over threemini setswith identical
restintervalsmayhaveperformedasequencethatwent13reps,sevenrepsand
fivereps;thatisatotalof25reps.Sincethatismaximumintensityandtheslow
gainerthrivesonhighreps,hewillgetbiggerandstronger.
Unlike traditional single-repetition rest pauses that old-time strength athletes
swear by, open ended rest-pause training (i.e. doing asmany reps as possible
each mini set) allows the athlete to adapt the weight to his individual
capabilities.Aprimarilyslow-twitchlifterwillgetmorereps;afast-twitchlifter
will get fewer reps. Both experience an adaptive overload since maximal
intensityistailoredtotheirindividualdifferences.
Bottomlineisboththeslowgainerandfastgainerareperformingtheirsetswith
an all-out effort;maximum intensity tailored to individual geneticmake-up is
synergyforgreatresults.
Hereisanexampleofarest-pausedumbbellbenchpressworkout.
Rest-PauseDumbbellBenchPressworkout:
•Set1—80percentAsManyAsPossible (AMAP), rest20-30 seconds80
percentAMAP,rest20-30seconds80percentAMAP
•Rest2-5minutes
•Set2—70percentAMAP,rest20-30seconds70percentAMAP,rest20-30
seconds70percentAMAP
Rest-pausing is taxingon thecentralnervoussystem(CNS)andshouldnotbe
used every workout, or every set. Also, avoid using this method for highly
technicalmovements(i.e.,Olympicliftingvariations).
Nonetheless,undertherighttutelage,rest-pausetrainingcanoffersomeamazing
results.Fortunately,youdonothavetobeajailhousedenizentotryit.Sogiveit
ashot!
TimeUnderTensionTraining
Thisain’tyourdaddy’s“SuperSlowTraining!”
Getthroughtheset.Getthroughtheset.Getthroughtheset.Thisisusuallywhat
runsthroughyourmindwhentryingtohitatargetnumberofreps.Theproblem,
however, is that you becomemore concernedwith reaching rep 10 thanwith
crushingrepsonethroughnine.Ifyou’reconcernedatallwithmusclegrowth,
thisisabadpractice.Bysimply“gettingthrough”theset,you’refailingtotake
advantageofallthebenefitseachrephastooffer.
MakeUseofTime
Toslowthingsdown—whilespeedingupgrowth—trytakingstockofyourtotal
musculartimeundertension.Repswillstillcountbutnowtheywillcountfora
lotmore.Readon to learnhowtomake timeunder tension,orTUT,workfor
you.
Research
Scientistshavehypothesizedthatmusclehypertrophyisnotpurelyafunctionof
rep rangesbut theactualdurationof theset.One recent study fromMcMaster
UniversityinCanadapublishedintheJournalofPhysiologyseemedtoconfirm
thatprolongedmusclecontractionwasthemostimportantvariableforincreasing
musclesize.Thestudycomparedlightloadsusingatempoofonesecondupand
oneseconddownorusingslowrepsof six secondsupandsix secondsdown.
Thestudyfoundtheslowrepsweresuperiorbecauseoftheamountoftimethat
workingmuscleswereundertension.
However,thefindingsofarmchairacademicsandlabgeeksmustbeinterpreted
withagrainofsalt.Studiescanhaveflaws,typicallybecausetheyareperformed
onmalnourished,sleep-deprived,hard-partyingcollegekidslookingforresearch
dough,nottheoldheadsthathavebeenslingingironinthetrenchesforyears.
Theaforementioned studycomparedexplosive repetitions and slow repetitions
with 30 percent of the subject’s one-rep max. No one serious about getting
strongerorpackingonasmuchmuscleaspossibleisdoing30percentoftheir
one-repmaxforseriousworksets.Toputit inperspective,thatwouldmeanif
youbenchpress200pounds,youwouldworkoutwith60poundswithagoalof
packingonseriousmuscle.
TUTisKing
Sowhat’s the right approachwhen it comes to time under tension?We favor
lookingatitinthefullcontextofgrowth-influencingfactors.
Mechanicaltensionisrelatedtoexerciseintensity(theamountofweightyouare
lifting). In other words, to get big you have to train heavy. Eight-time Mr.
Olympia,LeeHaney,oncesaid,“Thekeytobuildingmassive,powerfulmuscles
istodoggedlyincreasethetrainingweightsyouuse.”SciencebacksHaney,as
does anecdotal evidence. I am not going to argue with Mr. Haney— neither
shouldyou.
Muscledamageisassociatedwithmusclesoreness;thisinflammatoryresponse
aids in the muscle-building process, of course, assuming the lifter recovers
properly.
Metabolicstressisaresultofthebyproductsofanaerobicmetabolisminthe30-
to60-secondrangeofsetduration.Inotherwords,liftingall-outforthisduration
of time, scientists believe, causes a huge spike in the anabolic hormones—
growth hormone and IGF-1 (insulin-like growth factor). Adding icing to the
cake, metabolic stress increases excess post-exercise oxygen consumption or
EPOC,allowingyou toburnmorecaloriesat restandexpediting fat loss.The
previouslymentioned study isn’t a total farce.However, it only sheds lighton
metabolic stress.To get the full beef-building payoff, you have to utilize time
undertensiontraining,withacloseeyeonmechanicaltension,muscledamage
andmetabolic stress.The followingworkoutgivesyou thechance todoallof
that.
TheWorkouts
ChestandBackTUTWorkout
SupersetIDumbbellInclinePress—Neutral-GripPull-Up
SupersetIIDip--DumbbellPullOver
SupersetIIIDumbbellFly—One-ArmDumbbellRow
LegandBicepTUTWorkout
SupersetIDumbbellSquats—InclineDumbbellCurl
SupersetIIDumbbellKeystoneDeadlift—KeystoneDeadlifts
SupersetIIIBodyweightSquats—ZottmanCurls
ShouldersandTricepsTUTWorkout
SupersetIDumbbellMilitaryPress—DumbbellReverseFly
Superset II Dumbbell Incline Lateral Raise—Decline Dumbbell Triceps
Extensions Superset III Dumbbell Front Raises—Lying Dumbbell Triceps
ExtensionPerformthefirstexerciselistedfor30secondsthenbeginthesecond
one immediately and go for another 30 seconds. Take a two-minute rest after
eachsuperset.
TUTExploitsHypertrophyMechanisms
Muscle hypertrophy is a product of muscle damage, mechanical tension and
metabolicstress.Thetimeundertensionmethod,donewithmaximumintensity,
exploits all three hypertrophic mechanisms. Remember, keep on moving the
entiretime—evenaneighthofaninchqualifies!Timeundertensionisonemore
weaponatyourdisposalinthemuscle-buildingwar.
TUTGuidelines
1.Controlthenegativereps(2-3secondnegative)andexplodeonpositives.
2.Thegoalistokeeptheweightmoving;ifyoureachmomentarymuscular
failure (MMF)continuewithpartials.DONOTDROPTHEWEIGHT!!
Onemillimeterismovement.
3.Startwithweightsyoucandoforatruerepmaxof8-12reps,shootfor10-
15includingpartialcontractions.
4. On each set, reduce load by approximately 1/3, so if you start with 90
pounds,settwowouldbewith60poundsandsetthreewith40pounds.
5.Thistechniqueisveryhighintensity.Doitforamaximumofthreetofour
weeksbeforetakingalightdeloadweek.
6.Weeklyprogressioncanadd5-10secondsperset,keepingtherestinterval
thesameorkeepingthetimeconstantbutincreasingweight.
7. Use primarily bilateral movements with dumbbells (ones that use two
limbs),i.e.bothlimbscontractingsimultaneously.Thereareexceptionsto
thisrule;itismajorityofthetimenotallthetime.
FinalThoughts
Thereareaplethoraofhigh-intensitytechniquesfortheadvancedbodybuilder:
traditionaldropsets, rackand run, forced repsandahostofothers. Insteadof
haphazardly offering a couple sentences about every possible technique, we
wanted to share theoneswehaveusedmost effectivelywith clients andoffer
detailedexplanations.Additionally,thesearemethodsthatcanbedonebythose
that train alone. These techniques are highly intense and highly effective.But
anytimeanythingistakentotheextreme,theinherentriskinvolvedincreases.
ChapterVIII:DumbbellTrainingGuidelines
For someof you, thismay serve as a reviewbut still read it. Following these
basicguidelinesdecreasesthechanceofinjuryandincreasestheprobabilityof
yourdesiredoutcome.
Weight
Beforestartinganexercise,besurethatyouhaveafeelfortheexercise.Never
“load up” an exercisewithwhich you are unfamiliar orwhile in an extended
body position. Increasing the resistance should always be done, but after you
haveathoroughlycomfortablefeelfortheexercisemovement.
Machines
While this isadumbbell trainingmanual,weoffer someadvicewhen training
withmachines.Weofferthiswordofcaution.
Ifyouareunfamiliarwithhowthemachineyouareabouttousecanbeadjusted
toyourbody,checkwiththecertifiedtrainerworkingatthegym.Somanynew
modelsofgymequipmentareonthemarketnowadaysthatyoucan’tknowthe
ins and outs of how to use all of them. Always make certain that all your
equipmentworksproperlybeforeusingit.
Breathing
Twogeneralrulesaboutbreathingshouldbefollowedwhenworkingout:1.Do
notholdyourbreathcontinuouslyforseveralconsecutiverepetitions.
2. Try to develop a rhythmic pattern of breathing that corresponds to the
exercise cycle.Exhale during themost strenuous (concentric) portionof
eachrepetitionandinhaleduringtheleaststrenuous(eccentric)portion.
Holdingyourbreathduringanentiresetofrepetitionscanleadtodizzinessand
possiblefainting,amongothermoreseriouscomplications.Hereisanexample
ofproperbreathingduringamilitary(overhead)pressrepetition:Inhaleasyou
bring the dumbbells toward your shoulders during the eccentric phase of the
repetition.Exhale as your arms extendupwardover your head.Exhale slowly
and continuously.When you finish the press, you should have nomore air in
your lungs and should be ready to inhale for the eccentric (down) phase.For
advanced lifters using large amounts ofweight on compoundmovements like
rows,pulls,presses,squatsoranyothermulti-jointmovement,werecommend
theValsalvamaneuver.
HowtoperformtheValsalvamaneuver:1.Inhalebeforeorduringthenegative.
Onceinhalationiscomplete,holdyourbreathandcompletethenegative.
2.Exhaleagainstclosedglottisatstartofthepositive.Thepositivestartsby
exhaling against the closed glottis (structure in windpipe, prevents air
frompassingifclosed,allowspassageofairwhenopen).Yourabsshould
bebracedtight.
3.Exhaleafterstickingpointandcompletethepositive.Youarenotholding
your breath until you pass out. Once you pass the sticking point or
completetherepetition,youcanbreathe.
4.Repeattheprocessfortheremainingrepetitionsinyourset.
WhytheValsalvaManeuver?
Increased intra-abdominal and intra-thoracic pressure reduces the load on the
lowerandmiddlebackandeffectivelyenhancesbothof theseareas’ ability to
transmitforce.
Studies have shown higher force production capabilities with the Valsalva
maneuver. Themiddle-aged businessmanwith high blood pressure looking to
get healthy is advised against this technique. Consideration is for the serious
physiqueorstrengthenthusiast.
OutcriesagainsttheValsalvamaneuverarespeculativebroscience.
Warm-ups
Peopletendtotakewarmingupforgranted.Pumpafewweights,joginplace,
andWHAM!Hittheheavystuff.Well,it’snotthatsimple.
The theoretical purposes of warm-up exercises include: 1. increased
muscle temperature associatedwith enhanced dissociation of oxygen from red
blood cells, 2. improved metabolic adjustment to heavy work, 3. increased
velocity of nerve conduction, 4. greater numbers of capillaries opened in the
muscles,and5.severalpsychologicalfactors.
Skilledperformancesimprovewithwarm-upsusingactivityidenticalordirectly
relatedtothesport.Priorphysicalactivityimprovesthe“mentalset”orattitude
oftheathlete,especiallywhentheactivityis identicalordirectlyrelatedtothe
skill. Warm-ups cause an increased “arousal,” or enthusiasm, eagerness and
mental readiness. But there is one potentially negative effect of warm-ups—
fatiguefromtheprioractivitycandecreaseperformance.
Most people who work out have accepted the need to warm up as dogma.
Clinically, there appears to be some support forwarming up as a deterrent to
injury, but it certainly doesn’t apply in all cases. For example: 1. Athletes
engaged in short, explosive types of sports such as powerlifting benefit from
warmingupforimprovedperformance.
2.Athletesengagedinprogressive-typesportsorenduranceeventsdo
notbenefitfromwarmingup.
3.Warming up before an endurance-type sport often will decrease
performancebecauseoffatigue.
4.Directwarm-ups(exercisedirectlyrelatedorthesameasthesport)
of moderate intensity and duration prior to explosive sports
enhance trained athletes’ performance, but not necessarily that of
untrainedathletes.
5.Indirectwarm-ups(exercisenotdirectlyrelatedtothesport)often
canaidperformance,ascanbicycling for four to fiveminutesor
flexibility(stretching)exercises.
6.Almostallstudiesshowingadetrimentaleffectfromwarmingup
used untrained people as the subjects, who apparently cannot
toleratehigh-intensitywarm-ups.
7.Heavy,unrelatedwarm-upsinterferewithone’sabilitytoperform
sportsskillsrequiringcarefulcontrol.
8. Your warm-up should ensure improved performance, and only
careful experimenting will yield the best type, intensity and
durationforyou.
Overview
Ingeneral,itseemsthatthewidelyheldbeliefinwarminguppriortotrainingor
competitionneedstobecarefullyconsideredbeforeaspecificwarm-upprogram
isadopted.
Inweighttraining,thereappearstobelittlejustificationforwarmingupatany
vigorous level. Typically, the exercise itself serves as sufficientwarm-up.But
unlikeinothersports,there’sprobablynogoodreasonnottowarmupeither.If
youdecidetouseamildwarm-up,uselighterweightsforthetargetedmuscles
orageneralwarm-upuntilyou’relightlysweating.
One final point on warm-ups: Never do flexibility exercises as a warm-up.
Vigorouslystretchingacoldmuscleistheeasiestwaytoinflictmicrotraumaor
(worse)macrotrauma—full-blowninjury.
Generallyonetotwowarm-upsetsoftheexercisewillsuffice,butsomepeople
needmore.Ifthisisyou,trythisdynamicstretchingroutineafterafive-to-eight-
minute warm-up. We do recommend dynamic stretching prior to training.
Dynamic stretching before your workout reduces the chance of injury and
enhancesproprioceptors,whichallowsyoutoproducemorepowerandstrength.
Dynamic stretching should be performed after a 10-minute general warm-up
suchasabriskwalkorrideonanexercisebike.
SampleDynamicStretchingRoutine -Walkon toes—2sets15yards -Arm
Swings—2setsof10clockwiseandcounterclockwise -ArmHugs—2sets10
reps-StraightLegKicks—3sets15yards-LegSwings—2sets15reps
-HighKnees—3sets15yards
-WalkingLunges—3sets15yards
-ButtKicks—3sets15yards
-WristSways—3sets15eachway
-Twistsinplace—3sets15eachway-Clockwiseandcounterclockwise
hulahoophipswings,2sets10bothwaysUponcompletingthiswarm-up, the
athletewouldstarttomoveintolighterweightsoftheexerciseoftheupcoming
routineatagraduallyincreasingpace.
Cool-Down
At the end of each exercise session, perform some cool-downmovements for
five or 10 minutes. This is especially important after high-intensity exercise,
which contains an anaerobic component (for example, very high-resistance
trainingsuchasbodybuilding).
SampleCool-DownProgramStaticStretch(Doeachstretchfor30seconds)
•PectoralisStretch•LatissimusStretch
•BicepStretch
•TricepsStretch
•ForearmFlexorStretch
•ForearmExtensorStretch
•StandingQuadricepsStretch
•PsoasStretch
•RectusFemorisStretch
•AdductorStretch
•SumoSquatStretch
•FrogStretch
•ErectorSpinaeStretch
•PiriformisStretch
•Hamstrings90/90Stretch
•Hamstringw/Adduction
•Gastrocnemius
•Soleus
PeronealStretch•SFMR(FoamRolling)
•Rolltenderspotsfor20seconds,1seteachspot•HamstringsandCalves•GluteusMedius
•ITBand/TensorFasciaLatae
•Quadriceps/HipFlexors
•Adductor
•Low-Back/ErectorSpinae
•Rhomboids
•LatissimusDorsi
FinalThoughtsThepoorestwaytorecoveristosimplyfalltothegroundorsit
around!
The rhythmic contractions of yourmildly activemuscles help return blood to
yourheart.Manypints of blood aredistributed, supplyingneededoxygen and
nutrients (especially glucose for replacement of spent energy from muscle
glycogen,andaminoacidsforrepairandgrowth).Sogiveyourheartsomehelp
withlightaerobiccool-downactivities.
Thecool-downshouldalsocontainmildstretchingexercisesforthemusclesyou
justfinishedtraining.Thiswillassistinavoidingpost-exercisemusclesoreness
by breaking up tiny adhesions resulting from the “microtrauma” they’ve just
suffered during training. For all these reasons, it’ll also assist your working
musclesduringexercise,andwilltendtopoolthere,ratherthanaidinginswift
removalofwastesandaffectedmuscles’recovery.
Remember, Romewas not built in a day; follow these guidelines to optimize
gainsandminimizerisks.
ChapterIX:DumbbellExercisesfortheLegs
1. Gleuteus Maximus 2. BicepsFemoris 3. Semitendinosus 4.Gastrocnemius5.Gracilis
6. Semimembranosus 7.Semimembranosus 8. GluteusMedius 9. GluteusMinimus 10.Piriformis
11.QuadratusFemoris
12.BicepsFemoris
13. Tensor Fascia Latae 14.Pectineus
15.AdductorLongus
16.AdductorMagnus
17.Iliopsoas(Sectioned)18.TensorFasciaLatae19.Pectineus
20.AdductorLongus21.Sartorius22. Vastus Lateralis 23. RectusFemoris
24.VastusLateralis
Nothing looks as silly as the bodybuilder with a massive upper body and a
massivelyunderdevelopedlowerbody!
Leg development, while important to aesthetics, is paramount for athletic
success in anything from schoolyard scuffles to lawn bowling; very powerful
legscanbedevelopedwithdumbbells.
While there aremethods of isolating the individualmuscles of your legs and
hips, my experience tells me that functional strength and sports performance
abilities are more effectively developed using compound exercises. That is,
exercises that require all of themuscles of your upper legs and hips to work
synchronously.
Therearemanygreatlegexercises;let’stakealookatafewofourfavorites.
DumbbellLunges
Withfrontlunges,you’reactuallysimulatingaone-leggedsquat.
ExercisePerformance
1.Standwithyourtorsouprightholdingtwodumbbellsatyoursides.Thisis
thestartingposition.
2.Stepforwardwithyourrightlegaroundtwofeetorsofromthefootbeing
heldstationaryandloweryourupperbodydown,whilekeepingthetorso
upright andmaintaining balance.Do not allowyour knee to go forward
beyondyourtoesasyougodown.Keepyourfrontshinperpendicularto
the ground. The dumbbells are now hanging alongside the forward leg
insteadofatyoursides.
3.Usingprimarilytheheelofyourfoot,pushstraightupwardandgobackto
thestartingpositionasyouexhale.Acommonmistakeistoleanforward
asyou“stride”forwardwhileascendingbacktothestartingposition.This
createsundueshearontheforwardknee,andlowbackstress.
4.Repeatfortheprescribedrepetitions.
ImportantNotes:
Alternate legs going right, left, right then left. For advanced athletes,walking
dumbbell lunges canbe aviableoption:Perform the samemovementwalking
forwardinalungingpattern.Optforasetdistancelike15-20yards;thegoalis
toaccomplishthisinasfewstepsaspossible.
AnInterestingVariation: Insteadof steppingdirectly forwardwith each rep,
trysteppingslightlyleftandrightalternately.
Youcanalsomovelaterally,backwardandforwardwhiletwistingleftorright.
Step-Ups
Alsocalledthe“simulatedmountainclimb,”step-upsareanoffshootoftheold
“HarvardStepTest.”This testwasoriginallydesigned toassessphysicalwork
capacity(PWC),andinvolvedsteppingupontoabench20incheshighforfive
minutesandatacadenceof30step-upsperminute.
Well,youcanimaginehowdifficultthistestwouldbeforashorterperson!So
let’s forget the cadence and time limit and lower the height to a normal gym
bench(usually14-16inchesinheight).Ifsuchabenchisstilltoohigh,youcan
performthisexerciseusingtheshorterblockstypicallyusedinaerobicsclasses
(e.g.,theReeboksteps).
ExercisePerformance
1.Grabapairofdumbbellsandholdthemdownatyoursides.
2.Standupstraightinfrontofaraisedplatform,facingstraightahead;thisis
thestartingposition.
3.Liftyourleftkneeandstepontotheplatformwithyourleftfoot.
4.Firmlyplantyourfootontheplatform,useyourleftheeltoliftyourbody
upandplaceyourrightfootontheplatformaswell.Importantnote:Allof
the force should be produced with the left leg; this is a single-leg
movement. Also, you may find it more comfortable if you allow the
dumbbellstohangalongsideyourforwardleginsteadofatyoursides.
5.Briefly pause at the top of themovement and then step backwith your
rightlegandsafelyreturntothestartingposition.
6.Repeatprescribedrepetitions.
ImportantNotes:
Never allow your back to round. Keep your head up and back straight
throughout the exercise. A higher platform is a more intense exercise. Think
beyondjustweight,sets, reps, rest intervals.Startbyusing justbodyweight.A
greatdealofbalanceisrequiredandcautionshouldbeused.
KeystoneDeadlifts
So-named because the position you assume resembles that of the old-time
“KeystoneCops,”with your butt and belly protruding (lower back is arched).
This position causes your hamstrings (back of thigh) to become pre-stretched.
Then,whilekeepingyourbackarched,lowerthedumbbellsalongsideyourlegs
untiltheyreachyourknees,andstandbackup.Itisanexcellentexerciseforthe
hamstrings.
ExercisePerformance
1.Grasptwodumbbells,holdingtheweightinfrontofyou.
2.Bend the knees slightly and keep the shins vertical, hips back and back
straight.Thiswillbeyourstartingposition.
3.Keepingyour back and arms completely straight at all times, push your
buttbackandbendatthewaist.
4.Lowerthedumbbellsbypushingthehipsback,onlyslightlybendingthe
knees; think a hinge not a squat. The dumbbells remain in contactwith
yourthightheentiremovement.
5.Lowerthedumbbellstojustrightbelowtheknees.
6.Extendhipsbacktothestartingpoint.
7.Repeatforprescribednumberofrepetitions.
ImportantNotes:Avoidthismovementifyouhavelowerbackproblems;avoid
roundingofthebackatallcosts.
BulgarianSplitSquats
This movement hammers the quadriceps and glutes and provides some
stimulation to the hamstrings and calves.More andmoremainstream strength
coachesareadvocatingtheBulgarianSplitSquat.
ExercisePerformance
Grabapairofdumbbellsandholdthematarm’slengthnexttoyoursides.
1.Standinastaggeredstance,yourleftfootinfrontofyourright.Setyour
feettwotothreefeetapart.
2.Placejusttheinstepofyourbackfootonabench.Whenyou’redoingsplit
squats,thehigheryourfootiselevated,thehardertheexercise.
3.Yourfrontkneeshouldbeslightlybent.
4.Braceyourcore.
5.Beginthedescentbyflexingyourkneeandhiptoloweryourbodydown.
Maintain a braced, upright posture the entiremovement.Keep the front
kneeinlinewiththefootasyouperformtheexercise.
6.From thebottomof themovement, drive through theheel to extend the
kneeandhiptoreturntothestartingposition.
One-LegRomanianDeadliftThisexercise isanoldfavoriteof fabledsprints
coach, the lateCharlieFrancis.This isoneof thegreathamstringexercises in
existence and should be considered essential in the repertoire of any serious
speed training athlete or, hell, anyone who wants some beautiful “strings of
ham.”
TherewasareasonwhywhenCharlieFranciswasatthehelmoftheCanadian
Sprintsprogram, injuryratesofsprinterswerecomparable to thoseofdistance
runners.
Legendary sprinterBen Johnsonperformed thismovementwithapairof150-
pounddumbbellsforsixreps.
ExercisePerformance
1.Holdadumbbellineachhand.Positiondumbbellsdowninfrontofupper
thighswitharmsstraight.Standwithyourfeettogether.
2.Liftonelegslightlysothefootisjustofffloor.
3.Keepingthecoretight,lowerthedumbbellstothefloorwhileraisingthe
liftedlegbehindyou.
4.Keepyourbackstraightandthekneeof thesupportinglegslightlybent.
Keepthehipandkneeofliftedlegextendedthroughoutmovement.
5.Onceagoodstretchisfeltorthedumbbellsmakecontactwiththefloor,
come back to the starting position. Repeat desired number of reps
subsequentlyonthesamelegorinanalternatingfashion.
DumbbellSquats
YouAin’tBeenSquattinByDaleClark1983WayDowntheRoadinaGymFarAwayAYoungManWasOnceHeardToSay
“I’veReppedHighandI’veReppedLow”“NoMatterWhatIDoMyLegsWon’tGrow”
HeTriedLegExtension,LegCurlsandLegPressesTooTryingtoCheatTheseSissyWorkoutsHe’dDoFromTheCorneroftheGymWheretheBigMenTrainThroughACloudofChalkandtheMidstofPainWheretheBigIron
RidesHighandThreatensLivesWheretheNoiseIsMadeWithBigFortyFivesADeepVoiceBellowedAsHeWrappedHisKneesAVeryBigManwithLegslikeTreesLaughingAsHeSnatchedanotherPlatefromTheStackChalkingHisHandsandHisMonstrousBackSaid,“Boy,StopLyingandDon’tSayYou’ve
Forgotten”“TheTroublewithYouIsYouAin’tBeenSquattin”
Mostmeatheads,strengthcoachesandgeneralfitnessenthusiastsagree—squats
areking!Fortunately,thelackofabarbellisnoexcusenottosquat.Dumbbell
squatsandtheirvariationswillblastvirtuallyeverymuscleinyourbody.
ExercisePerformance
1.Standupstraightwhileholdingapairofdumbbells,one ineachhand
facing each other. Set your feet approximately shoulder-width apart
withyourtoesslightlypointedout.
2.Keepyourheadlookingstraightahead.
3.With your core braced and chest up, lower your torso bypushing the
hips back and bending the knees, maintaining an upright posture.
Continuedownuntilyourthighsareparalleltothefloor.
4.Fromthebottompositionstandbackup.
5.Repeatforprescribednumberofrepetitions.
ImportantNotes:Thedumbbells canbeheldwithaneutralgrip forahybrid
squat/front squat or in the front of the body for a front squat. Dumbbell box
squats,oneortwo-legged,areeffectivelyutilizedbymanytrainees.
ChapterX:DumbbellExercisesfortheLower
Leg
1. Gastrocnemius(Sectioned) 2. Soleus 3.PeroneusBrevis4. Flexor LongusHallicus
5. TibialisPosticus
6. Flexor LongusDigitorum 7. PeroneusLongus
8. TibialisAnticus
9. Extensor LongusDigitorum 10.Gastrocnemius(Sectioned)
In thewordsof the1980s rapgroupPublicEnemy,“Don’tbelieve thehype!”
When it comes to calf development, your genetics do not hold you prisoner.
Sure, some people are blessed with great calves, but Arnold Schwarzenegger
wasbornwiththecalfdevelopmentofapigeon,andthroughyearsofdiligent,
hardwork,developedsuchimpressivecalvesthathewaserroneouslyaccusedof
gettingcalfimplants!Thiswastotallyfalse,butagreatcompliment.
CalfRaises
Theprimaryactionofyourcalfmuscles(gastrocnemius)istoextendyourankle
joint.However,someofthefibersalsospanthekneejoint.Inseatedcalfraises
(shownhere),thosefibersarenotactivated.Therefore,seatedcalfraisesareonly
a“good”calfexercise,anditisbettertodothemwhileyourlegsarenotbentat
theknee(i.e.,whilestandingupright,holdingthedumbbellsatyourside).
StandingCalfRaises
Ifwehadtopickonecalfexercise,thiswouldbeit.
ExercisePerformance
1.Standwithyourtorsouprightholdingtwodumbbellsatyoursides.Place
theballsofyourfeetonasturdyandstableboard(approximatelytwoto
threeinches)withyourheelsextendedoffandtouchingthefloor.Thisis
thestartingposition.
2. With the toes pointed straight ahead, raise the heels off the floor by
contractingthecalves.
3.Gobacktothestartingpositionbyslowlyloweringtheheels.
4.Repeatfortheprescribednumberofrepetitions.
ImportantNotes: To emphasize the outer head of the calves, point your toes
inward and to emphasize the inner head, point your toesoutward.Theway to
make this exercisemore difficult is do it with an eccentric emphasis. This is
donebyperformingtheconcentricwiththesametechnique,buttheeccentricis
performedwithonelegfordurationoffiveseconds.Nextperformtheconcentric
again with two legs repeating the eccentric with one leg. Do this for the
prescribednumberofrepetitions.
An Interesting variation: You can also go old-school while working your
gastrocs.“DonkeyCalfRaises”areperformedwhileleaningontoahighbench
or table top with your training partner straddled on your hips. Like riding a
donkey!
ChapterXI:DumbbellExercisesfortheChest
1. Pectoralis Major 2. PectoralisMinor3.Subclavius4.Clavicle
5.Sternum
Awell-developedchest isastatussymbolon theprisonyardweightpileor in
thefancypantshealthspa.
A physique that lacks a developed chest lacks completeness and an aura of
power.Manyofthestrongest,mostpowerfulandmuscularmenofall-timehave
hadheavydumbbelltrainingatthenucleusoftheirchesttrainingregimens.
DumbbellFly
“TheAustrianOak,”ArnoldSchwarzenegger,largelycreditsthedevelopmentof
his chest, undoubtedly the greatest chest in the history of bodybuilding, with
performanceofthedumbbellfly.
Thedumbbellflyisnotanegolift.Thepurposeofthemovementistooverload
thepecsthroughtheprincipleofisolation.Isolationmovementshavefallenout
ofvoguewithsomeso-calledfunctionaltrainingexperts.Thisisamistakeifthe
objective is to maximize muscular development or even create a balanced
physique.
Even working and eliminating weak points can be accomplished with some
isolationmovements.Bottomline,faultymovementpatternsareexacerbatedby
noteliminatingweaklinksforcingcompensatorymovementpatterns.
ExercisePerformance
1.Liedownonaflatbenchwithdumbbellsineachhand.
2.Liftthedumbbellsaboveyourchestwithaveryslightbendintheelbows,
nomorethan15to20degrees.
3.Lower the dumbbells to your sides in an arcing motion until the chest
muscles are stretched, keeping the elbows in the same fixed position.
Elbowpositiondoesnotchangeduringtheentiremovement.
4.Bringdumbbellstogetherinabearhuggingmotion.Keepinmind,thisis
notapressoranextension;itisagianthug.
5.Stopdumbbellsapproximatelytwoinchesshortoftouching.
6.Repeatprescribedrepetitions.
Importantnotes: The stretch and technique ismuchmore important than the
weight used.CharlesPoliquin advises trainees toworkoutwith10percent of
theirbenchpressmaximum ineachhandwhenperforming flys.Thismeansa
400-poundbenchpresserwouldperformdumbbellflyswith40poundsineach
hand.Youcanshiftemphasistotheupperchestregionbyperformingflysonan
incline bench. The bench should be inclined to 15 to 40 degrees. The lower
portionofthechestcanbeattackedona15to20degreedeclinebench.
DumbbellBenchPress
Fordevelopingupperbody limit strength, thismovement isking!Someof the
mostmuscular,strongestmenofalltimehavepreferredthedumbbellvariation
ofthebenchpress.Thiselitelistisnotlimitedto,butincludes:RonnieColeman,
BranchWarren,PatCaseyandJohnnieJackson.
ExercisePerformance
1.Sittingontheendofaflatbench,withthedumbbellsrestingagainstyour
abdomenandthighs,carefullyliebackontothebench.Liftthedumbbells
toapositiondirectlyoveryourchest.
2.Lowerthedumbbellsuntiltheyareslightlybelowthelevelofyourchest
andpressthedumbbellstoarm’slength.
3. After performing the prescribed number of repetitions, lower the
dumbbells back to your abdomen and sit back up so the dumbbells are
againrestingagainstyourthighsandabdomen.
ImportantNotes:Asyoumayhaveguessed, it takesabitofpractice to learn
howtocomfortablyliedownandsitbackupwiththedumbbells.Youwillfindit
helpful to get assistance from a training partner until you’ve mastered the
technique.
You can emphasize your pecsmore if your elbows are away from your sides
(perpendicular to your torso) during the movement. Your front deltoids are
involvedmoreifyourelbowsarekeptclosetoyoursidesduringthemovement.
Tofurtherincreasedifficulty,youcanperformthismovementagainstresistance
bandswithoneresistancebandaroundyourback,heldinyourhandsalongwith
thedumbbell.Thiswouldapplytoanypressingorflymovement.
InclineDumbbellBenchPresses
Theyaredoneexactly the samewayasdumbbell benchpresses, butwithone
importantdifference.Thebenchisraisedfromparalleltothefloortoabout15to
25degrees.Thisangleallowsyou to target theclavicularportionofyourpecs
(yourupperchest).
DeclineDumbbellBenchPresses
Thismovementisdonethesamewayasadumbbellbenchpress,butwithone
difference.Thebenchisatadeclineof15to20degrees;thisangleallowsyouto
targetthesternal(orlower)portionofyourchest.
ReverseGripDumbbellBenchPress
Fordecades,theinclinebenchpresshasbeenthego-toexerciseforbuildingthe
upper chest. The lab-tested justification for this preference lies in an almost
statistically irrelevant 5 percent increase in muscle activation of those upper
chestfibersascomparedtotheflatbenchpresswhileactivityinthefrontdelts
increasesbyabout80percent.
ArecentCanadianstudyshowedthatthereversegripbenchpressproduced30
percentmorefiberactivationontheupperpecsthantraditionalbenchpress.
Everything is bigger in Texas! Not surprisingly, the twomost well-developed
upper chests hailed from the Lone Star State: 1990s powerlifting bench press
championsandrecordholders,AnthonyClarkandJimVoronin.Bothsetrecords
withareversegripbenchpressExercisePerformance
ExercisePerformance
1.Setupfor theexercisebygraspingasetofdumbbellsandsittingon the
endofaflat
benchwiththedumbbellsagainstyourabdomenandthighs.
2.Liebackonthebenchandplacethedumbbellsaboveyourchest.Twistthe
dumbbellssoyourpalmsarefacingyourshoulders.This isyourstarting
position.
3.Lower thedumbbellsuntilyourpalmsare in linewithyourchest,pause
forhalfasecondandpressthedumbbellsforcefullybackuptothestarting
position.
4.Repeatforthespecifiednumberofrepetitions.
ImportantNotes:Don’t let thedumbbells touchat the topofeach rep.Usea
fullrangeofmotionatthebottomandthetopoftherepetition.Tofurthershift
emphasistotheupperpecs,trythismovementata15to20°incline.Anyroutine
inthisbookthatspecifiesaninclinepressforchestdevelopmentcanbeswitched
tothereversegripbenchpress
DumbbellPullover
ThedumbbellpulloverwasafavoriteofArnoldSchwarzenegger,RegParkand
virtually any old-timerwith great chest development. Pulloverswork not only
thechest,butalsothelatsandtheintercostalserratusanterior(themusclesofthe
ribcage).Maximallydevelopedintercostalmusclesgivetheillusionofabigger
rib cage when taking a deep breath and holding a pose because the ribs are
pulledupbytheintercostalmuscles.
Theeliminationofpullovermovements,webelieve, isoneof thereasonswhy
chestdevelopmentinthemoderneralagsbehindthedevelopmentofotherbody
parts.Recentresearchhasrevealedthatbarbellanddumbbellpullovervariations
emphasizechestdevelopment,whilemachinesmoreeffectivelytargetthelats.
ExercisePerformance
1.Lieperpendiculartothebenchpress,withonlyyourshoulderssupported.
2.Yourfeetshouldbeflatonthefloor,shoulder-widthapart.Yourheadand
neckshouldhangover thebench.Yourhipsshouldideallybeata lower
anglethanyourshoulders.
3.Graspadumbbellwithyourhandscrossedinadiamondshapewithyour
thumbsandpointerfingers(palmsshouldbefacingtheceiling).
4.Withthedumbbelloveryourchestandelbowsbent10to15degrees(do
not let this angle changed throughout the entiremovement), take a deep
breath,holdandslowly lower theweightbackwardoveryourheaduntil
the upper arms are in line with torso, parallel to the floor. The weight
travelsinanarc-likemotiontowardthefloor.
5.Exhaleandpullthedumbbellbackoveryourchest,purposelycontracting
thechestmuscles.Holdforasecond,andrepeatprescribedrepetitions.
Importantnotes:Dothismovementinamuscle-intentionstyle,focusingonthe
stretch and feeling themovement.Keep reps in the 12+ range. If you have a
history of shoulder problems, more than likely you will need to avoid this
movement.
ChapterXII:DumbbellExercisesfortheShoulders
1.Supraspinatus*2.Infraspinatus*3.TeresMinor*4.Subscapularis*
5. Spine ofScapula
6.Clavicle
7.Humerus
8. Biceps Brachii –Long Head 9. BicepsBrachii–ShortHead
10.TeresMajor
* Muscles of the Rotator Cuff Broad, developed shoulders scream masculine
virility.Wideshouldershelpcreate the illusionofaVtaper thatwillcausethe
samesextoenvyyouandtheoppositesextofindyoumoreattractive.Virtually
every sport and recreational activity will be enhanced by increased shoulder
strengthandfunction.Thereisnobetterwaytomaximallydeveloptheshoulders
thanwithdumbbells.
InwardRotations
Bothinwardandoutwardrotationsareexercisesthatfewincorporateintotheir
schedulebecausecommercialgymsrarelyhave theappropriateequipment.Yet
rotatorcuffinjuriesareamongthemostcommoninjuriesamongweighttrainees.
Inwardrotationoftherotatorcuffisaccomplishedbythesubscapularisandthe
teresmajor,withthesupraspinatusactingasastabilizer.
OutwardRotations
Outward rotation of the shoulder joint is accomplished by action of the
infraspinatus and teres minor. As with inward rotations (described above),
outwardrotationsareessentialinpreventingrotatorcufftears.
SeatedDumbbellPresses
Aplethoraof the strongestpowerliftersandmostwell-developedbodybuilders
considerthistheirbread-and-buttershoulderexercise.
ExercisePerformance
1. Grab two dumbbells and sit on a military press bench that has a back
support.
2.Haveacompetentspotterassistyouinbringingthedumbbellstoshoulder
heightorcleanthedumbbellsuponeatatimewiththeassistanceofyour
thighs.Rotate yourwrists so your palms are facing forward.This is the
startingposition.
3.Fromthestartingposition,pushthedumbbellstofullextension.
4.Lowertheweightundercontrolandrepeatfortheprescribedrepetitions.
ImportantNotes:Advancedbodybuildersmayoptforstoppingthismovement
about threequartersof theway to lockout.Thiskeeps constant tensionon the
deltoidswithoutlettingthetricepstakeover.Otherusefulvariationsarethehalf,
half,full.Thisisperformedbydoingtwobottomhalfrepsconsecutivelyandon
the third rep going to full extension; this sequence of three individual
movements constitutes one repetition. This movement can also be performed
withaneutralgripandathletesshouldconsiderperformingitstanding.
ArnoldPress
TheArnold presswas developed by none other thanArnold Schwarzenegger,
a.k.a. “the AustrianOak.” Arnold devised thismovement to help develop his
medialdeltoidsusingheavyweight.
ExercisePerformance
1.Sitonamilitarypressbenchwithabacksupportandholdtwodumbbells
infrontofyouatcollarbone-levelwithyourpalmsfacingyourbodyand
yourelbowsbent(thisshouldlooksimilartothetopcontractedpositionof
abicepcurl).
2.Raise thedumbbellsasyourotate thepalmsofyourhandsuntil theyare
facing forward (like a regular seated dumbbellmilitary press).Continue
liftingthedumbbellsuntilyourarmsareextendedaboveyou.
3.Fromtheseatedposition, lowerthedumbbellstotheoriginalpositionby
rotatingthepalmsofyourhandstowardyou.
4.Repeatfortheprescribednumberofrepetitions.
Important Notes: Keep in mind, as the existentialists say, “Form before
function.”
Uprightrows
Many with Herculean shoulder development at least partially credit that
development to the upright row. This movement has fallen out of favor with
some in recent years and we do advise avoiding this movement if you have
shoulderailments.
Uprightrowsofferfunctionalbenefitstoanyoccupationthatcontinuouslyloads,
likelongshoremanorshelfstackers.
ExercisePerformance
1.Holdtwodumbbellswithashoulder-widthgrip.Thedumbbellsshouldbe
resting on top of your thighs with your arms a few degrees shy of
extension.
2.Using your shoulders, lift the dumbbells to chest level with the elbows
driving the motion and pause for half of a second at the top of the
movement.
3.Lowerthedumbbellsundercontroltostartingposition.
4.Repeatfortheprescribednumberofrepetitions.
ImportantNotes:Keep this exercise strict; toomuchweight can lead to bad
form,whichcanleadtoinjury.Traditionalrecommendationshavecalledforan
even narrower grip than shoulder-width grip. Some new research from the
University ofMemphis demonstrated that a wide grip enhances the electrical
activity of the medial and posterior deltoids by more than 20 percent when
comparedtoatraditionalnarrowrep.Furthermore,thewidergripdecreasesthe
activityof thebiceps,but increases theactivityof theupper traps tomaximize
shoulderdevelopment.
Lateralraises
Well-developedmedial (side) deltoids cap that look of complete development
and power. Lateral raises have been the go-to exercise for middle deltoid
development for decades. It would be very rare to find any successful
bodybuilderwhohasnottrainedwithlateralraisesatonetimeoranother.
ExercisePerformance
1. Grab two dumbbells and stand up with your torso erect, and hold the
dumbbellsbyyoursideswithyourelbowsslightlybent,approximately10
to15degreeswithyourpalmsfacingyou.Thisisthestartingposition.
2.Keep the torsopositionstationary through theentiretyof themovement.
Lift the dumbbells to your side, maintaining the same elbow position
throughouttheentiremovement.
3. Continue lifting the dumbbells with your shoulders until your arms are
paralleltothefloor.
4.Undercontrol,lowerthedumbbellsbacktothestartingposition.
5.Repeatfortheprescribednumberofrepetitions.
Important Notes: One way to increase the intensity of this exercise is to
performitseatedonaninclinebenchbecauseofthestretchatthebottomofthe
movement. This provides a huge overload component, so lighter weightswill
have to be used. The standing variation can be effective with some slight
cheating.Usejustenoughmomentumtoaidinpushingpast thestickingpoint,
but still control the eccentric. Some recent reviews in the literature have
concurredwiththeeffectivenessofcheatingonstandinglateralraises;donotdo
thisontheinclinevariation.
FrontDumbbellRaises
FrontdumbbellraiseshavebeenafavoriteofAlDavis,BigJimWilliams,Bill
Kazmaier, Jeremy Hoornstra and a host of some of the other greatest bench
pressesofall-time.
ExercisePerformance
1.Holdtwodumbbellsrestingonthefrontofyourthighs.Yourarmsshould
havea10to15-degreebendwithyourhandsfacingyou(pronatedgrip).
2.Withyourrightarm,lift thedumbbell infrontofyourbody,maintaining
10 to 15degrees of elbow flexion throughout the entiremovementwith
yourpalmfacingthefloor;liftyourarmupuntilthedumbbellisparallel
tothefloor.
3.Lowertheweight,undercontrol,tothestartingposition.
4.Performfrontraisesinanalternatefashion.
5.Repeatfortheprescribednumberofrepetitions.
ImportantNotes: Some cheating, or use ofmomentum to get past a sticking
point,isokayonthismovement.DonotmakeitintoabastardizedOlympiclift.
Apotentiallymoreeffectivevariationof thismovement is toperformitwitha
leanbefore raising thedumbbell.Whenworkingyour rightside, lean20 to30
degrees to the right. Before raising the left side, lean to the left in a similar
fashion.The dumbbells are raised about at arm’s length in front of your face.
Therationaleforthisdeparturefromtraditionaltechniqueisyourfrontdeltoids
originate and insert at about that angle from the vertical plane of your body.
Bendingsidewayswhileperformingthedumbbellfrontraisesplacesthetargeted
frontaldeltoidperpendicular to the floor, therebymaking itscontraction (force
output)moreefficient.Dothatandadaptivestressisincreased.
DumbbellShrugs
From prison politics to a sermon from the pulpit, possessing well-developed,
strong trapsscreamspower.Strong,powerful trapsmakeone less likely toget
injuredinsportslikerugbyandfootballandevenlesslikelytogetknockedout
trading fists at the local watering hole. Your traps elevate and support your
shouldergirdle(i.e.,pulltheshoulderstowardyourears).Shruggingbuildstraps
bymovingjuststraightupanddownwithnoneedforrotationalmovement.
ExercisePerformance
1. Grab two dumbbells. Stand up straight with a dumbbell in each hand
(palmsfacingyourtorso);yourarmsshouldbefullystraightened.
2. Lift the dumbbells by elevating your shoulders to the highest possible
position.Holdthecontractionat thetoppositionforonesecond.Elbows
shouldbefullystraightenedthroughtheentiremovement.
3.Lowertothestartingposition.
4.Repeatfortheprescribednumberofrepetitions.
ImportantNotes:Averyeffectivevariationof thismovement is toperformit
seated on a military press bench. This movement can also be performed
unilaterally.
ChapterXIII:DumbbellExercisesfortheBack
1. InternalOblique
2.Ilio-Costalis*3.SpinalisDorsi*4. LongissimusDorsi*5. TransversalisCervicis*
6. Quadratus
7. Trapezius(Sectioned)8.LatissimusDorsi9. Levator AngluiScapularis10. RhomboideusMinor11. RhomboideusMajor
12. SerratusPosticus
Lumborum Inferior
*Musclesof theErectorSpinaeRonnieColeman,LeeHaneyandDorianYates
have the three best backs in the history of bodybuilding, and combined, these
threeownnearlyhalfofallMr.Olympiaprizeseverwon.
“Strongman equals strong back,” said two-timeworld’s strongestmanwinner
andformerchampionpowerlifter,BillKazmaier.
Astrong,well-developedbackepitomizesfunctionalityandprojectsapersonaof
power.
InvertedFly
The inverted fly primarily targets your rhomboids. However, your posterior
deltoids,trapeziusIIIandoutwardrotatorsarealsoactivated.
ExercisePerformance
1.Grabtwodumbbellswithaslightbendinyourknees;getinpositionwith
aflatback
and your torso parallel to the floor. Dumbbells should be held palms
facing(neutralgrip).
2.Yourarmsshouldbenearlystraight,approximately10degreesshortoffull
extension.
Maintainthispositionfortheentiremovement.
3.Move your arms away from each other laterally (to the side), in an arc
motion
,attempt to squeeze the shoulder blades together to maximize the
effectivenessofthe
contraction,andholdthecontractedpositionforonesecond.
4.Lowertheweights,undercontrol,backtothestartingposition.
5.Repeatforprescribednumberofrepetitions.
ImportantNotes:Thisexercisecanalsobeperformedfacedownonanincline
bench press to avoid stress on the lower back. Do not make this a “cheating
exercise.”
One-ArmDumbbellRows
This exercise has been a part of many no-nonsense power lifting and
bodybuildingregimens.
ExercisePerformance
1.Placeadumbbelltothesideofaflatbench.
2.Placeyourleftlegonthetopofthebench;placethelefthandontheother
end of the bench for support.Get in positionwhere your upper body is
paralleltothefloor.
3.Pick up the dumbbellwith your right handwith your palm facing your
torso(neutralgrip).Thisisthestartingposition.
4.Usingyourupperback,liftthedumbbelltochestlevel.
5.Undercontrol,lowerthedumbbellbacktothestartingposition.
6.Repeatforspecifiednumberofrepetitions.
ImportantNotes:Make sure you produce the force to lift the dumbbellwith
your back, not your biceps or forearms. Some bodybuilders prefer this
movement standing up holding on to the dumbbell rack with the non-lifting
hand.
Head-SupportedDumbbellRows
Head-supportedrowswerepopularizedamongstfringebodybuildingcirclesby
noneotherthanthegreatBillPearl.Pearlwasoneofthelasttruebodybuilders
from the erawhen strengthmattered and performing feats of strengthwas an
expectation,notanexception.Thisisoneofthebestmovementstothickenthe
upperandmiddleback.Thismovementeliminatesanypretenseofcheating.
ExercisePerformance
1.Place twodumbbellson the floor in frontofyour feet,which shouldbe
approximatelyshoulder-widthapart.
2. Bend down and grab the dumbbells so that your palms are facing each
other(neutralgrip).
3.Placeyourforeheadonacomfortableobjectthatisaboutwaisthigh(well-
padded incline benches work well). Keep a slight bend in the legs
throughout the entirety of themovementwith your torso parallel to the
floor.
4.Withbothhands, lift theweightsupusingyourupperbackmuscles.Lift
theweightupasfaraspossibletoyoursides.Donotalterthepositionof
yourlegsandback.
5. Lower the weight back down to the starting position in a controlled
fashion.
6.Repeatforprescribednumberofrepetitions.
ImportantNotes:Keepyourbackflatandnevercheatonthismovement.
DumbbellDeadlifts
This is not a popular exercise, probably because it is so dang difficult! Some
powerliftershaveusedthismovementtohelpbuildstartingstrength;othershave
useditlikebodybuildersandotherphysiquespecialiststoincreaseoverloadby
increasingtherangeofmotion.Nomatterhowheavythedumbbellsare,theyare
muchcloser to thefloorcompared toplatesonabarbell.Themovementstarts
withahugeleveragedeficit,makingitmuchharder.
ExercisePerformance
1.Setdumbbellsonthefloorandstandfacingthedumbbells.
2.Bendatthehipsandkneesandgrabthedumbbellswithanoverhandgrip.
3.Withoutallowingyourbacktoround,standupwiththedumbbells.
4.Lowerthedumbbellsbacktothefloorafteryou’veachievedafullyerect
position.
5.Repeatforprescribednumberofrepetitions.
ImportantNotes:Increasedrangesofmotiondeadliftvariationswereafavorite
ofbodybuilderGustavoBadell,whohadoneofthemostdevelopedbacksinpro
bodybuilding in his prime. Make sure you have the mobility to perform this
exercisewithgreattechnique.Donotbeafraidtousewriststraps.
WeightPull-UpswithDipBeltandDumbbell
This manual is about the most effective methods to train with dumbbells.
However,itwouldnotbefairnottomentionyoucandoanypull-uporchin-up
variationwithadipbeltandaddadditionalweightwithdumbbells.
Ifyouarenotdoingpull-upsnow,start! Ifyouareunable todoapull-up,we
recommend the book Jailhouse Strong, which offers a number of progression
plansforthebeginnertobuildupthestrengthtodopull-ups.
ChapterXIV:DumbbellExercisesfortheUpperArms
1.BicepsBrachii–LongHead2.BicepsBrachii–ShortHead3.HeadofHumerus4.Brachialis5.Triceps–ScapularHead6.Triceps–LateralHead7.Triceps–MedialHead
Biceps
Fromtheimmortalbodybuildinglegend,ChuckSipes,“Theappreciationofbig,
powerfularmsisanAmericanfolkcustom.BythisImeanthatthiscountrywas
developedby the laborsofall thevariouspioneersandexplorersover thepast
300-400 years.As they pushed into thewilderness and afterwards,wresting a
living from the land, thesemen had towork hard,workwith their hands and
arms and whole body, to get along. The settler, the village blacksmith, the
lumberjack, the carpenter andbuilder ... all neededpowerful arms to ply their
tradewell,and in timethosewith thegreatest,mostpowerfularmsgrewtobe
respected for their contributions.Bodybuilding today,with the glorification of
the entire well-developed physique, is still influenced by this great American
heritage to the extent that big arms and powerful arms are themost respected
partofthebody.”
Thisheldtrueahalf-centuryagoandstillholdstruetoday.
PreacherCurls
This was a favorite amongst bodybuilders in the golden era. This movement
removesanysortofchanceatcheating.
ExercisePerformance
1.Standbehindaninclinebench.
2.Restthebackofyourupperarmandelbowontheinclinebenchholdinga
dumbbellinyourhand.
3. From the fully flexed position (dumbbell at shoulder level), lower the
weighttothefullextendedposition.
4. From this position, using the bicep, flex the dumbbell back to starting
position.
5.Repeatfortheprescribednumberofrepetitions.
ImportantNotes:Don’t start from thebottompositionunlessyouareanarm
wrestler looking to develop sport-specific strength. Do not cheat the range of
motion.
ZottmanCurls
Zottmancurlsofferaterrificbangforyourbuck.Basically,youareperforminga
regular curl with an eccentric overload reverse curl, blasting the biceps and
forearmsintooblivion.
ExercisePerformance
1. Start with one dumbbell in each hand, palms facing forward. Stand up
straightwithyourelbowsclosetoyourtorso.
2.Curlthedumbbellstoyourshoulders.
3.Atthetopofthemovement,rotateyourwristswithpalmsfacingforward
again.Lowertheweighttothestartingpositionusingapronatedgrip.
4.Atthebottom,rotateyourwristsagainwithpalmsfacingforward.
5.Repeatforprescribednumberofrepetitions.
ImportantNote:Toreallyblasttheforearms,trythismovementwithFatGripz.
InclineDumbbellCurls
Thismovementisanextendedrangeofmotionmovement.Yes,thatmeansit’s
harder and no, youwon’t be able use asmuchweightwith the added stretch
component.Thisisapurposefullyaddedoverloadcomponent.
ImportantNotes
1. Lie back on an incline bench with the incline set at approximately 45
degrees,lettingyourarmshangfullyextendedatyoursides.
2. Keep your arm supinated (palms forward) throughout the entire
movement.
3. Keep your shoulders and torso stationary; curl both arms toward your
shouldersashighasyoucango.
4.Lowertheweighttothestartingposition.
5.Repeatforprescribednumberofrepetitions.
ImportantNotes:Sinceyourarmsareangledbehindyou,therangeofmotion
isgreatlyincreased,addingahugestretchcomponent.Shorteningthismovement
destroysthedesiredtrainingeffect;fullrangeofmotionforfulldevelopmentis
the name of the game here! This exercise can be performed with both arms
simultaneouslyorinanalternatingfashion.
HammerCurls
Hammercurlshavebeenafavoriteoftoppowerliftersfordecades.Notonlyto
helpbuild strongbiceps,but alsohelp strengthen the forearms to a significant
degree.
ExercisePerformance
1.Standwithyourtorsouprightandadumbbellineachhandwithyourarms
extended,keepingtheelbowsclosetothebody.
2.Palmsshouldbefacingthetorso.Thisisaneutralgrip(that’swhythisgrip
isnicknamedHammergrip).
3. Holding the upper arm stationary, maintaining a neutral grip, curl the
weight forward contracting the biceps; continue curling to a fully
contractedposition.Holdthecontractedpositionforhalfofasecond.
4.Lowertheweight,undercontrol,tothestartingposition.
5.Repeatforprescribednumberofrepetitions.
ImportantNotes:Thismovementcanalsobeperformedseated,reallyfocuson
keeping the elbows stationary and onlymoving your forearms.Hammer curls
canbeperformedbilaterallyorinanalternatingfashion.
Triceps
Bicepsmaygetalltheglory,buttricepsareresponsibleforstretchingthetape!
Manypeopledonotrealizethat thetricepsaccountfor twothirdsof theupper
arm,sopoortricepsdevelopmentisarecipeforspaghettiarms.Wanttodevelop
big,beautifularmsorpressbigweights?Ifyouansweredyestooneorboth,you
havetodevelopthetriceps.
FrenchPress
This is an oldie but goodie! The French press exercise has been partially
responsible for some of the greatest horseshoe triceps to ever grace the
bodybuildingstage;ithasalsohelpedbuildsomeofthebiggest“backarmson
theprisontierandhelpedvaudevillianstrongmenbuildhugeoverheadpresses.
ExercisePerformance
1.Standinginanerectposition,grabadumbbelloverheadwithbothhands
undertheinterplate(heart-shapedgrip).
2.Withtheelbowsoverhead,lowertheforearmsbehindtheheadbyflexing
theupperarm(keepthemovementattheelbow,nottheshoulder).
3. Lower the weight until you feel a stretch in your triceps (top of the
dumbbell should be lower than the top your head,minimally).Hold the
stretchedpositionforhalfofasecond.
4.Extendtheelbowsbacktostartingposition.
5.Repeatforprescribednumberofrepetitions.
Important Notes: Full range of motion is imperative on this exercise; the
stretchedpositionispartoftheoverload.Folkswithbackissuescanperformthis
movementseated.Thismovementcanalsobeperformedwithonearm.
Tri-set-Triceps
Wewere first introduced to this exercise by Joe Giandonato,MS, one of the
wellness coordinators atDrexelUniversity,who’s also one of the top strength
and conditioning coaches in the Philadelphia area. This movement gives new
meaningto“tricepspump.”
ExercisePerformance
1.Grabapairofdumbbells.Liedownonaflatbench.
2.Movementone:Performaneutral-gripdumbbellbenchpress.
3. Movement two: From the top lockout position, lower your dumbbells,
hingingat theelbows, to thesideyourhead.Extendback to the lockout
position.
4.Movement three:Fromthe lockoutposition, lower thedumbbellsbehind
yourhead(sortoflikeapullover).Extendbacktothestartingposition.
5.Thisthree-movementsequenceconstitutesasonerep.
6.Repeatforprescribednumberofrepetitions.
ImportantNotes:Joerecommendsstartingwith35percentoftheloadthatyou
candumbbellbenchpressfor10reps(ifyoucando50s,youneed17.5-pound
dumbbells;inmostgyms,thesewouldnotbeavailablesoyoucanroundupto
20sortry15s).Thismovementcausestheextremefatigue!
DeclineTricepsExtension
Decline bench presses reduce range of motion when compared to flat bench
presses.Declinetricepsextensionsincreaserangeofmotion.MRIstudiesshow
thismovementsignificantlytaxesallthreeheadsofthetricepswhenperformed
with a barbell and there is no reasonwhy the samewould not hold truewith
dumbbells.
ExercisePerformance
1. Lie on a decline bench press with two dumbbells held at arm’s length
extension.
2.Keepingyourupperarmsclosetoyoursidesandelbowsstationary,bend
yourarms.
3.Bring the dumbbells down to the side of your head at a controlledpace
untilyoufeelastretchinyourtriceps.
4.Extendtheweightbackuptothestartingposition.
5.Repeatfortheprescribednumberofrepetitions.
Important Notes: Use a 15-to 20-degree decline and keep your elbow
stationary.Thisisanextension,notanoffshootofapress.
DumbbellFloorPausedTricepsExtensions
This is a great exercise to break up the eccentric/concentric chain. In other
words,your tricepshave todoall thework,withnohelp from theelastic-like
energystoredontheeccentric.
ExercisePerformance
1.Lieflatonthefloor,holdingadumbbellineachhand.Extendyourarms
straightaboveyourshoulders,palmsfacingeachother.
2.Keepyourupperarmstationary,bendyourelbowsandlowertheweight,
controlled,untilthedumbbellstouchthefloorslightlybehindyourheador
tothesidesofyourforehead.
3.Pauseonthefloorforonesecond.
4.Afterthepause,extendthedumbbellsbacktothestartingposition.
5.Repeatforprescribednumberofrepetitions.
ChapterXV:DumbbellExercisesfortheForearmsandWrists(Grip)
1. Flexor Profundus Digitorum 2. Extensor CommunisDigitorum3.FlexorCarpiRadialis4.FlexorCarpiUlnaris5.Extensor Carpi Radialis Longior 6. Extensor Carpi RadialisBrevior7.SupinatorLongus8.PronatorQuadratus9.PronatorRadiiTeres10.Radius11.Ulna
12.Elbow
A legitimately strong individual proudlywearswell-developed forearms like a
knight wears armor. Some of the genetically blessed get pretty good forearm
developmentwithoutmuchdirectwork.Fortherestofus,todevelopthisbadge
of honor (big-ass forearms), we need direct work. Some of the modern day
miragesofmeatget theirdevelopment frompumpinguponchromemachines
and taking scrupulous amounts of anabolic drugs. At certain poses this looks
okay,butanybodywhoknowspower,knowsthisfacadeisbuiltbytrainingon
justmachinesandneverhavingreallygrippedanyheavyiron.
Topossessthelookofpower,youhavetohavedevelopedforearmmuscles.
WristCurlsandReverseWristCurlsA lotof sports require strong forearm
muscles for grabbing, pulling, pushing or gripping.Debt collectors need these
musclestomakealiving,andmoreimportantly,stayalive.
ExercisePerformance
1.Sittingdown,restyourrighthandonyourrightthighwithyourwristjust
beyondyourknees,withadumbbellinhand(palmsup/supinatedgrip).
2.Allowthedumbbelltorolloutofyourpalmstoyourfingers,flexingatthe
wrist.
3.Lift thedumbbellbacktothestartingpositionbyflexingtheknucklesto
thehighestpossibleposition.
4.Lowerbackdown.
5.Repeatforprescribednumberofrepetitions(alternatesideseachset).
ImportantNotes:Thismovementisveryimportanttodevelopforearmflexors.
Remember,thestretchispartofthemovement.Thisisashortrangeofmotion
movement,sodonotcutitshorter.
WristExtension
Frequently, trainees work their forearm flexors adequately, but neglect the
extensors.Toavoidelbowpainandnotshortchangefulldevelopment,itisvery
importanttokeepabalancebetweentheextensorsandflexors.
ExercisePerformance
1.Sittingdown,restyourrighthandonyourrightthighwithyourwristjust
beyondyourknees,withadumbbellinhand(palmsdown/pronatedgrip).
2.Allowthedumbbelltorolloutofyourpalmstoyourfingers,flexingatthe
wrist.
3.Liftthedumbbellbacktothestartingpositionbyflexinguptheknuckles
tothehighestpossibleposition.
4.Lowerbackdown.
5.Repeatforprescribednumberofrepetitions(alternatesideseachset).
Important Notes: To really increase overload, try this movement with Fat
Gripz.
Ulnar/Radial Deviation A forgotten fact is that forearms do more than just
extendandflexthewrist.Theyabduct(moveawayfromthebody)andadduct
(move toward the body). For complete development, these functions must be
trained.
UlnarDeviationExerciseTechnique
1.Grab a half-loaded dumbbellwith theweight on the pinky side of your
hand.
2. Using your wrist, move the dumbbell toward the midline of the body,
moving the little finger side of the hand toward the medial side of the
forearm3.Gobacktostartingposition.
4.Repeatforprescribednumberofrepetitions.
RadialDeviationExerciseTechnique
1.Grabahalf-loadeddumbbellwith theweighton the thumbsideofyour
hand.
2.Usingyourwrist,movethedumbbelllaterally(awayfrom)themidlineof
yourbody,moving the little fingersideof thehand to the lateralsideof
theforearm.
3.Gobacktostartingposition.
4.Repeatforprescribednumberofrepetitions.
ImportantNote: This is your ace in the hole!Ninety-nine percent ofweight
trainersdonotworktheforearmsholistically.
ChapterXVI:DumbbellExercisesfortheMidsection
1.PectoralisMajor2.RectusAbdominis3.ExternalObliques4.InternalObliques5.Transversalis6.LineaAlba7.LineaTransverserae8.LineaSimilunaris9.Psoas10.ErectorSpinae11.QuadratusLumborum
12.Serratus
First, stop thinking of your midsection as being comprised of just your
abdominals.Ofcourse,thatisoneofthemusclesofyourmidsection.Butasthe
illustrationaboveshows,thereareseveralothermusclesthatarequiteimportant
indevelopingastrong,shapelymidsection.
Let’s face it, when you’re scrutinizing someone else’s body—especiallywhen
much of it is exposed—your focusmeanders a bit, going from here to there.
However,italmostalwayscomesbacktotheabs.Whethertheylookrock-hard
orpillow-soft,theyarethemostobviousmeasureofhealthandfitness!
Any doubts?Compare two peoplewhomyou’ve nevermet before.One has a
slovenly looking lump for a midsection, and the other has a midsection
resemblingcorrugatedsteel.Now,givennoadditional information,whowould
you say is in better shape? Hell! These two people look like species from
differentplanets!’Nuffsaid.
AnatomyisDestiny
The answer to achieving that much-desired washboard appearance lies in
studying theanatomyof spinalmovement.This is also trueofamelioratingor
preventing low back pain, a condition of epidemic proportions in our culture.
The particular shape any given muscle attains through the administration of
progressiveresistanceisaresultofgeneticpredisposition.
The spine is comprised of 33 vertebrae, only 24 of which form the flexible
portionlocatedabovethesacrum.Therearesevencervicalvertebrae,12thoracic
vertebraeandfivelumbarvertebrae.Withtheexceptionofthefirsttwocervical
vertebrae, theextentofmovement at anyvertebral joint is slight, although the
totalmovementofalljointsappearstobelarge.Theextentofmovementinany
given vertebral joint is due to 1) the thickness of the intervertebral discs (the
larger intervertebral discs in the lumbar spine allow more movement there
becausetheycompressmore),and2)thetightnessoftheligamentsholdingthe
vertebraetogether(theyappeartobeslightlylesstightinthelumbarspine).
Flexion,lateralflexionandhyperextensioninthethoracicregionarelimitedby
the presence of downwardly deflected spinous processes (posteriorly) and the
ribs (anteriorly).Andboth rotationand lateral flexionaresomewhat limited in
thelumbarspinebecauseof thepresenceof interlockingprocesses.Rotationis
fargreaterinthethoracicregion.
Within these anatomical constraints, performing crunches for abdominal
developmentinvolvesflexionatallofthethoracicandlumbarvertebrae.Study
TableOne.You’llnotethattherearefivemajorspinalmovementspossible:
•FlexionandDiagonalFlexion
•ExtensionandDiagonalExtension(andHyperextension)
•LateralFlexion
•RotationtotheSameSide
•RotationtotheOppositeSide
TABLEONE
MOVEMENTSOFTHETHORACICANDLUMBARSPINES
*Thepsoasmayattimesbecomealumbarspinehyperextender.
In thecaseof thespine,rotationisalwaysaccompaniedbylateralflexion,and
lateralflexionisalwaysaccompaniedbyrotation.Circumduction(themovement
of any body part that describes a “cone") is a combination of flexion, lateral
flexion, hyperextension and lateral flexion to the opposite side.There is some
rotationinvolvedinspinalcircumductiontotheextentthatitaccompanieslateral
flexion.Allofthesemovementsareaccomplishedbyseveralmusclesactingasa
team,eachassumingoneofsixpossibleroles:
•PrimeMover(themusclethatproducesthemostforcetomoveabone)
• Assistant Mover (the muscle that assists a prime mover in overcoming
resistance)
•Antagonist(themusclethatactsinoppositiontothemovementoccurring
atthejoint);
•Stabilizer(themusclethatstabilizes,orfixes,abonesothatmovementcan
occuratanotherbonearticulatingwith thestabilizedbone.Forexample,
the rectus abdominus contracts isometrically in a leg lift to stabilize the
pelvisandkeepitfromtiltingforward)
•HelpingSynergist (twomuscles are helping synergistswhen they cancel
eachother’snormalmovement,allowingthedesiredmovementtooccur)
•TrueSynergist (cancels theundesiredmovementofaprimemoverwhile
notparticipatinginthedesiredmovement)
Innervation for the abdominals is from the anterior divisions of the seventh,
eighth, ninth, 10th and 11th dorsal nerves ("lower intercostal nerves"). They
terminate in subcutaneousbranches (called theanterior cutaneousnerves)near
the linea alba (the abdominals’midline).The left and right sides of the rectus
abdominusare separated fromoneanotherby the lineaalba, andare therefore
independently innervated, just as are all left and right sets of muscles of the
trunk(e.g.,leftandrightpecs).
Thetendonousintersectionsyougetafterstrippingawaysomefatandputtingon
somemusclearecalled the linea transversae.These intersections(whichrarely
extend across the entire abdominal wall) are located on the front of the
abdominal wall only—the tendonous tissue does not separate the left or right
recti into functional units. It only appears that way when viewing the
“washboard” effect on an in-shape person. They are not innervated separately
either,asissometimesassumed(probablybecausethat’sthewayitlooks).Nor
do they contract separately. Electromyographic studies have demonstrated that
theupperportionof therectiproducemoreactivitywhendoingcruncheswith
noweight,butwhenaslittleas10poundsisadded,activityisequalthroughout
themuscle. The same studies demonstrated that reverse crunches can produce
greater activity in the lower abs than in the upper abs, but they also produce
activity in the obliques.When resistance is applied to the crunch movement,
differences in electrical activity disappeared and contraction became relatively
uniform throughout theentire rectusabdominus.Socontrary topopularbelief,
all abdominal exercises in which substantial resistance (weight) is being
overcomewillproduceequallystrongelectromyographicactivitythroughoutthe
entiremuscle.Insimpleterms,noupperorlowerpartofamuscleis“isolated".
InTableOne,wehavelistedonlytheprimemovers(PM)andassistantmovers
(Asst.), as these are the roles in question for developing the midsection,
particularly the internal obliques, external obliques and rectus abdominus
muscles.
There aremany variations of abdominal exercises, and there are just asmany
abdominal exercise devices. All with any value, however, have one thing in
common: inonewayoranother, theybring theribs(originof theabdominals)
and pelvis (insertion) closer together (spinal flexion) by contracting the
abdominalmuscles.Your internal and external obliques aid in thismovement.
Thesesimpleactionsallowyourabstobecomeapowerful“link”foryourupper
and lower body. With this in mind, your abs suddenly have a much more
importantrolethansimplyflexingthespineorstabilizingyourpelvis.
Strongabshavebeenwell-documentedtoprotectandsupportthelowerback.In
fact, the only longitudinal muscle responsible for maintaining a proper and
healthy lumbar curvature (by stabilizing the pelvis) is your rectus abdominis.
Furthermore, tight, firmabsareresponsibleforholdingyour internalorgans in
theproperplace.Thisalsohelpssupportthespine.
Okay,bynowyougetthepoint.Yourabsareimportant!Theproblemis,what
canbedone about it?Listen to100people, andyou’ll get 100 answers!Let’s
lookatsomemythsthatsurroundabdominaltraining.
•Myth:Youcan“isolate”upperandlowerabsbydoingcrunchesorreverse
crunches.Not necessarily.A study done several years ago demonstrated
that the upper portion of the rectus abdominis produces more activity
whendoingabcruncheswithnoweight,butwhenaslittleas10poundsis
added, activity is equal throughout the muscle. The same study
demonstrated that reverse crunches can produce greater activity in the
lower abs than in the upper abs, but they also produce activity in the
obliques. In simple terms, all abdominal exercises produce activity
throughoutthemuscle;noupperorlowerpartofamuscleis“isolated.”
•Myth:Youshoulddohighrepetitionsforyourabs.Likeallothermusclesin
yourbody,theyrespondbesttoprogressiveresistancetraining;youmust
trainyourabslikeyoudotherestofyourmuscles!Andsincetheprimary
function of your abs (other than taking on the prized washboard
appearance) is to stabilizeyourpelvis,yourprimary trainingaimshould
be to develop the “limit strength” of your abs. So you should use
resistance. Endlessly doing reps isn’t going to give you any more of a
washboardappearance.
•Myth: If you use heavyweight, you’ll never have a smallwaistline.The
abdominalwallisasheetofmuscle,unlike,say,yourbiceps;they’renot
prone tobulge like abicep is.Peoplewith largewaistlines tend tohave
eitheralargepelvicgirdle,abeerbelly,lotsoffatoracombinationofthe
three.
•Myth:Eachof theabdominalsegments(i.e., thewashboardeffect)visible
on a fit individual individually flexes a different part of the spine. In a
1990s issue of a popular bodybuildingmagazine, itwas said that “each
segmentoftherectusabdominismovesorrotatesasmallpartofthespinal
columnaboutapointknownasa‘pivotpoint.’Therearefourpivotpoints
[relating to the visible segments] along the spine. As the ab muscles
contract, the pivot pointmoves down.” This is definitelywrong!While
some vertebrae flex more than others, it’s a function of the anatomical
structure of the spine, and not the result of a small portion of the abs
contracting. In fact, each of the moveable vertebra in the thoracic and
lumbarspineisapivotpoint,andtherearemanymorethanfour!
Many exercises have been developed over the ages to build abs. Some are
downrightharmful.Somearebetterthanothers.Butaswithallthingsinlifethat
canbegood,betterorbest,thereisalwaysgoingtobeonlyonebestway!But
first,let’sgiveduecredittoalltheothers.
Crunches
Here’s the most common crunch exercise: Lying on the floor with your legs
draped over a bench, curl your head toward your knees and contract your
abdominal wall so that your abs pull your ribs closer to your pelvis. Your
shouldergirdle andupperbackwill riseupoff the floor in theprocess.Don’t
raiseyour lowerbackupoff thefloor.Useaweightplatebehindyourheador
restingonyourupperchestifthismovementistooeasyforyou.
There are many crunch machines on the market nowadays that simulate the
crunchtechniquedescribedabove.Thebetter-knownonesarelistedinthetable
below.Mostare“good.”Thebestones,however,adda feature to theexercise
that was first seen during the early 1970s (in the first generation Nautilus
machines) and again a few years ago (Scorpion Equipment)—a head-support
feature.
Whysupportthehead?Well,sincemostheadsweight14to16pounds(moreor
less),itcanbeprettystressfulonthemusclesandcervicalvertebraesupporting
that ponderous globe! The sternocleidomastoid, assisted by the three scaleni
muscles and the prevertebralmuscle group (longus coli, longus capitis, rectus
capitisanteriorandrectuscapitislateralis),isresponsibleforcervicalflexion—
bringing thehead forward (or up if you’re lyingdownonyourback).Among
detrained individuals, this action can cause neck strain resulting in vertebral
subluxation.
ReverseCrunches
Thisexercisehasthesamebasiceffectascrunches.However,yourkneescome
towardyourfaceinsteadofviceversa.Somebodybuildersbelievethattheycan
getbetterlowerabdominaldevelopmentwiththisexercise.Wepersonallydoubt
it because the research tends to refute this age-old myth. So does empirical
observation.Everseeaguywithgreatwashboardupperabsbutasaggylower
abdomen? Or vice versa? No such thing! It’s more tenable that the entire
abdominalwallbenefitsequallyfromeitherexercise.
Youcanmakethisexercisemoredifficultbyraisingtheinclineboardthatyou’re
lyingonabithigher.Beginwithyourkneesandhipscompletelyflexed.When
raisingyourknees towardyour face,youshouldn’tswing themupward,as the
ballisticmovementwilltendtoremovesomeofthedesiredstress.Instead,raise
themup.
RussianTwists
DuringtheSovietera,theRussianswerefamousfortheirgreatathletes.Oneof
theexercisesthatallRussianathletesdofortheabdominalmuscles,theinternal
oblique muscles and the external oblique muscles has become known as the
Russian Twists. Every time you twist, swing a bat, or throw, you use these
importantmuscles.As for itsusefulness tobodybuilders, thisexercise tightens
theentiremidsectioninagirdleeffect.Yourobliqueswillprobablynevergrow
solargethattheybulgeout(called“Apollo’sGirdle").Butit’spossible,provided
yourgeneticspredisposesuchmassivegrowthpotential.
Your lower back remains in contactwith the ground (or, better yet, in contact
withan“S.I.pad”tuckedunderyoursacroiliac,orlowerback),andyourfeetare
positionedclosetoyourbuttocks(kneesbent).Holdingasmallweightdirectly
overyourfaceatarms’length,twistallthewaytotherightandthentotheleft
severaltimes.Donotallowyourtorsoorshoulderstocomeincontactwiththe
ground while twisting left and right. And don’t deviate laterally from your
longitudinalaxis.
HangingLegRaises
Themythisthathangingwhileraisingyourkneesupwardisgoingtoselectively
developyourlowerabs.Actually,hanginglegraisesaretheultimateversion(the
highest stress version) of reverse crunches. Reread the description of reverse
crunches, and then attempt to do hanging leg raises. Bet you can’t! The only
people we’ve ever seen capable of doing this exercise correctly are
accomplishedgymnasts.
Yourbestbetistodoreversecrunches.Remember,flexingyourhipsduringthe
knee raise is developing your hip flexors (iliopsoas) and your grip (forearm)
muscles,notyourabs!
Sidebends
Here’s yet another preventive exercise for your spine! This time, you’re
exercising twovery largemusclegroups thathelp stabilizeyour lowerback—
your obliques and your quadratus lumborum muscles. Both are extremely
important to bodybuilders and athletes alike in that they must be strong to
preventbackinjuries.
Ofcourse,bodybuildersbenefit fromthefact that (aswithRussianTwists) the
“Apollo’sGirdle”effectcomesintoplay.Yourtonedobliqueswilltendto“trim”
yourwaist.Simplybenddirectlysidewardtowardthesideholdingthedumbbell.
Theotherarmisbehindyourheadtopre-stretchyourtargetedobliques.
Some of these exercises are good,meaning they’re better than doing nothing.
Someoftheseexercisesarereallygood.ButI’vesavedthebestforlast.Allof
theaforementionedexercisesinvolvepartialmovementsormovementwherethe
rectusabdominus,internalobliquesorexternalobliquescontractinastaticstate.
Theseconditionsdonotproducethe“best”results.
PartialMovementsvs.FullRangeMovements
Partialmovements have their place inweight training.Bodybuilders use them
whenworkingon limit strengthor stickingpoints,andathletes inmanysports
use them for both these purposes as well as in simulating sports-specific
movements.However, it’s safe to say that full-rangemovements are generally
moreproductive in improving strength, toneandmass.So let’s exploreoneof
the reasonswhy full-rangemovementsare soproductive. Ithas todowith the
amountofworkbeingaccomplished.
Let’ssayyousquatwith500pounds,butonlygohalfwaydown.Yournormal
“stroke" (distance overwhich youmove theweight) equals two feet, but you
onlygoonefootdown.And,let’ssaytheupwardmovementtakesonesecond.
Power=force×distance÷time
P=500×1foot÷1second=500
Now,let’ssayyoudidthefullsquatmovementoftwofeetinthesameamount
oftime:
P=500×2feet÷1second=1000.
Clearly,you’vedonetwicetheamountofwork:
Work=force×distance
Work=500×2=1000
Even if it took you twice the amount of time to perform the full range of
movement,you’vestilldonetwicethework:
P=500×2feet÷2seconds=500,but
Work=500×2feet=1000.
Youdon’thavetobearocketscientisttounderstandthattwicetheworkmakes
foramuchmoreefficientworkout!But,let’slookatonemorereasonwhyfull-
rangemovements are oftenmore productive in bodybuilding and sports. This
time,we’ll lookatwhat’sgoingonat thecellularlevel—insidethecontracting
muscleitself.
Whenyoustretchamuscletoitsfulllength,themyofibrillarelements(actinand
myosin)are fullystretched.Thatmeans that theoverlapbetween theactinand
myosin myofibrils is minimal, and you’re not as capable of producing force.
Remember,thecross-bridginggoingonbetweentheactinandmyosinstrandsis
whatcausescontraction.
The light anddark stripes are a result of thegreateror lesseroverlapof these
myofibrils.Thus,afullycontractedmusclewouldappeardarker thanamuscle
thatwasfullystretched.
Over a fewweeksof time, however, the actin andmyosinmyofibrils adapt to
thisnewrequirementofhavingtoproduceforcewhilestretched.Theydosoby
growing longer inanattempt to increase theamountofoverlapbetween them.
This, of course, has the net effect of increasing the amount of force you can
generateevenwhilestretched!
Thephotobelowofaspinebeingmanipulatedillustratestheamountofflexion
each of the vertebrae is capable of. You can see that there is a two-to three-
degreemovementcapabilitybetweeneach thoracicvertebral joint and three to
five degrees of movement possible between each lumbar vertebral joint. It’s
clearthatafullrangecrunchmovementfromabout30degreeshyperextension
toabout30degreeshyperflexionisquitepossible.Youcanaccomplishthisby
placingafewrolleduptowelsbehindyourlumbarspinewhiledoingfullrange
crunches.
Ofcourse,anotheristhattheamountofworkyou’reaccomplishingisvirtually
doubled.Your thoracicvertebral jointsarecapableofa fewdegreesof flexion
and hyperextension, and the lumbar vertebrae slightlymore. The curvature of
yourpadded“bench”closelymatchestherangeofmovementintendedforyour
thoracic and lumbar spines. This ensures non-traumatic movement from an
unforced hyperextended position to an unforced flexed position. And this
ensuresthegreatestpossiblerangeofmotionandtheleastpossibleintervertebral
trauma.For thoseofyouwithbadbacks(almostallofyou, ifstatisticscanbe
trusted), it has become axiomatic that ab work is the best therapy for your
condition. And for those of you whose backs are virgin to troublesome
herniations,subluxationsandruptures,itisasmuchthecaseforprevention.
Afewpointstoponder:
• You can’t put your obese client on the ground to do crunches without
causingseverepsychologicaltrauma(it’sembarrassingtothemwhenthey
trytogetupordown).
• The ab machines on the market are difficult to get into and out of, are
principallyhip flexors (theabsare forced tostaticallycontractwhile the
iliopsoascontractstobringyourtorsoforwardoryourkneestowardyour
chest),and-theyinvolveonlyahalfrangemovementcapability.
• Full-range crunches are 100 percent more productive than half range
crunches.
•Decompressionof the intervertebraldiscsduring thepre-stretchedcrunch
movementisdesirable.
• Abdominal muscle cells are no different from other muscle cells, and
therefore will respond optimally based on the specific fiber type(s)
comprisingthemuscle.
•Prestretchedabcrunchesaretheonlyexercisecapableofsolvingallthese
problems.
•Don’t neglect the critical importance of diet andnutrition!Theonlyway
you(oranyoneelse)willevergettoseeyoursix-packisifyoustripthe
uglyfataway!Thatmeanscarefuldieting!
•Now for thebigquestion:What todowith those sensitiveobese clients?
Have themdo theircrunchesonan inclinebench!Adjust itupordown,
dependingontheirability,andfashionapad(arolledupbeachtowel,for
example)fortheirlowbacksothattheycangetsomehyperextension(to
increasetheirrangeofmotionduringexercise).Voila!
ChapterXVII:TrainingPrograms
ABCSystemofPeriodizedBodybuilding
The ABC system of bodybuilding training is a program based on the Seven
GranddaddyLawsoftraining.Theserulesarenotnew,norcananyoneclaimto
have discovered them. Over the years, these rules have gained acceptance as
“laws";theyaresetinstone.
WhileDr.HatfieldandtheInternationalSportsSciencesAssociationhavenoted
them, every other credible expert in the training sciences acknowledges them,
eveniftheyhavedifferentnamesforthem.
THE ABC SYSTEM IS NOT SET IN STONE—THE PRINCIPLES
BEHINDITARE!
Forexample,wewillpresentprogramsthataremeanttobeappliedthreedays
perweekandfivedaysperweekandABCapproachesthatfocusonmovements
ratherthanbodyparts.
Theprogramoutlinedbelowisdefinitelydoable,evenforfolkswithbusylives.
Sure,youwillneeddedicationandyoumayhavetotrainintheeveningorearly
in themorning to fit it in. It is sevendaysaweekandwedon’t feel sorry for
you! As we said, we will give you alternatives that follow the universally
accepted rules of training. But 99 percent of the population can, if they are
dedicated,followthisprogram.Noneoftheworkoutsinthisprogramshouldbe
longerthan90minutes.Mostofthemare20to35minuteslong,unlessyouare
exercisingyourjawmusclestoomuchbetweensets!
Tables1and2giveyoua28-dayschedule.Followingthataretheworkoutstobe
doneoneachday.
Legs
Forthisbodypart,ourstapleexercisewillbetheKeystoneDeadlift.Withthatin
mind,youcanbreakthelegsdownintohamstrings,quadriceps,glutesandlower
back, in the same fashion we did with the upper body (chest, shoulders and
triceps,withthemainexercisethebenchpress).Ifyoudecidetodoso,givethe
sameamountofresttimetoeachmuscleaslistedinthechartforlegs.
Examples
A.Workout—KeystoneDumbbellDeadlifts65percent÷6reps×3setsB.
Workout—KeystoneDumbbellDeadlifts75percent×6×3,SissySquats
8x2
C.Workout—2 iant sets: Keystone Dumbbell Deadlift 80 percent × 5,
DumbbellLunges65percent12,FreeSquatsBW×40
chest
Weunderstandit’sastoughtoisolatethepecsfromtheshouldersandtricepsas
itistoisolatethevariouslegmuscles.Wewilldoourbest,butrealizeitwillstill
cut into recovery time of the other muscles. In the general notes section, we
pointoutthatyoucanmoveworkoutsaroundsothattheyworkinharmony.
Itmaybeadvantageoustouseawidergrip(elbowsout)onthebenchpressso
thatthepectoralsgetthebruntandnottheshouldersortriceps.Youcouldeven
useexerciseslikethepecdeckordumbbellflysinstead.
Examples
A.Workout—DumbbellBenchPress65percent÷6×3
B.Workout—Dumbbell Bench Press 75 percent ÷ 6 × 3,Chest Flys 65
percent÷12×2
C.Workout—2giantsets:DumbbellBenchPress80percent×5,ChestFlys
65percent×12,DumbbellReverseGripBench35percent×40
Shoulders
Shoulders,liketriceps,mustcoincidewiththechestexercisesifweareusingthe
benchpressasourmainchestexercise.Movingexercisesadayaheadoraday
laterisnotthatbigofadeal.Ifyouarebenchingwithawidegrip,youshould
stillbeable to fit theseexercises inon theirprescribeddays. Ifyoudon’t feel
comfortablewiththat,thenbyallmeansmovethemtoanotherday.
Examples
A.Workout—FrontRaises6×3
B.Workout—FrontRaises6×3,LateralRaises12×2
C.Workout—2giantsets:FrontRaises×6,LateralRaises×12,Dumbbell
OverheadPress×40
Triceps
Thecommentaryprovidedinthechestandshouldersectionalsoappliestotricep
work. Here are the workouts: Examples A. Workout—Decline Dumbbell
TricepsExtension12×3
B.Workout—DeclineDumbbellTricepsExtension12×2,BarDips6×2
C. Workout—2 giant sets: Bar Dips × 6, Decline Dumbbell Triceps
Extension×6,TatePress×40
Back
Thereare twoapproachesyoucan take in training theback.Youcanusebent
rowsandwork theposteriordeltoidsandrhomboids,oryoucanwork the lats.
Ofcourse,youcoulddothemboth!Likethebenchpress,yourbicepswillalso
be trained with some of the movements. Keep that in mind and make
adjustmentsasneeded.
Examples
A.Workout—DumbbellBentRow6×3
B.Workout—Pull-ups 6x3, Dumbbell Bent Row 6×3, Seated Dumbbell
Shrugs12×2
C.Workout—2giantsets:Pull-ups×12,DumbbellBentRow×6,Reverse
Fly×12,Pullover×40,SeatedDumbbellShrugs12×2
Biceps
Onthe40×2sets,usedumbbellswithbotharmsworkingtogetheratthesame
timetoensureconstanttension,whichisamustforwhatyouwanttoachieveby
doingthem.
Examples
A.Workout—DumbbellCurls6×3
B.Workout—DumbbellCurls6×3,ZottmanCurls12×2
C.Workout—2 giant sets Dumbbell Curls × 6, Zottman Curls × 12, Incline
DumbbellCurls×40
Forearms,Calves,Abs
Thesemusclesarepredominatelyslow-twitchandthereforecanbetrainedoften,
soyoucanworkthemintheABCapproachorinstaggeredsetsthroughoutthe
week,i.e.,whenit’sbestforyou.
Guidelines
Youmay find it advantageous tomove aworkout up a day or back a day.A
general rule of thumb is to move workouts that work larger muscles like the
pectoralsbackandworkoutsusingsmallermusclesliketheshouldersortriceps
upaday.
1.This system isvery intense!Proper sleep,nutrition and supplementation
areamust.
2.Listentoyourbody.Youmayfindthatyoudon’tneedasmuchrecovery
aswesuggestedoryoumayneedanextraday.Listeningtoyourbodyisa
goodthing—justdon’tletitlietoyou!Lazinessisnotareason!
3.Agiantset(Cworkouts)isasetoffivereps,asetof15repsandasetof
40 reps done without rest between sets. Furthermore, there is no rest
betweengiantsets.Thismeansyouwillbedoing130repsinarowwith
no rest.Of course, you can take time to changeweights andmove to a
different exercise,but that is amatterof5 to10 seconds.Yes, it canbe
done!Youmayneedtolowertheweightusedabit,butnotmuch.
4.The40repsinagiantsetareslow(2/2cadence,butthatisnotastrictrule)
andcontinuous.Don’tstopbetweenreps!Aslightpausebetweentheother
setsisokay.
5.Realizewe are presentingmerely guidelines, so the percentages are not
contradictorytowhatwasdiscussedearlier;theyareaverages.AnAdayis
slightstimulation,BdayisstrongstimulationandaCdayisannihilation.
Adjustasneeded.
Othersmaynotwanttotraindaily.HereisanABCtrainingguideforthreedays
aweek.Remember,aswiththeotherprograms,thisoneisnotsetinstone,only
theconceptofperiodsofhighintensityfollowedbyperiodsoflowintensity,as
wellastheothersixrulesoftraining.
Tables 1 and 2 outline an eight-week program using a three-day per week
trainingroutine.
ProsandCons
The pro of this format is it can be easier to fit into a rigid schedule. A big
complaintofmanytraineeswiththeABCapproachistheyclaimtheycan’tget
intothegymeveryday.Thisformatismucheasiertoputintoaregularandbusy
weeklyworkschedule;thisiseasiertoschedulearoundlife’sevents.
Theconofthisformatisthatitisn’tasproductiveasifyouhaveamoreflexible
schedule.Notallmusclesrecoveratthesamerate,yetifyouaregoingtostickto
asetschedule,youmaybeforcedtowaitadaybeforetrainingwhenyoumay
notneedit.Forexample,youmayneedfourfulldaystorecoverfromyourCleg
workout, but perhaps only three full days are needed for arms. That is not
optimaltraining,butitcanbeafairtradeofftohaveafixedscheduleoftraining.
Withthistrainingprogram,youshouldmakeadjustmentsasyouseefit.Listen
towhatyourbodyistellingyou,unlessyouhaveatrackrecordofbeinglazy!
NothingissetinstoneaslongastheSevenTrainingPrinciplesaren’tviolated.
CanABCtrainingbeused ina format thatonlyuses twoworkoutsperweek?
Sure!MondaycouldbeanAorBworkoutandThursdaycouldbeaCworkout.
It’llwork,but remember:Strengthandsizecomewith training frequently.For
maximumresults,youmusttrainashardandasoftenyourabilitytorecoverwill
allow.Youcan’talwaystrainhard,whichisoneofthemajorreasonsforusing
anABCapproach.Regardless,trainingformaximumresultsoftenmeansgetting
enoughrest,eatingproperlyandsupplementingyourdiet.
Some of the high-intensity techniques talked about earlier for advanced
bodybuilders can most certainly be integrated into the ABC program; these
wouldhavetobeintegratedintoaCday.
SevenGranddaddyLawReview
In case you are not familiarwith the SevenGranddaddy Laws of training, or
needareview,hereisashortrecap.
1. The Law of Individual Differences: We all have different abilities,
bodiesandweaknesses,andweallresponddifferently(toadegree)toany
given system of training. These differences should be taken into
considerationwhendesigningyourtrainingprogram.
2.TheOvercompensationPrinciple:MotherNature overcompensates for
trainingstressbygivingyoubiggerandstrongermuscles.
3.TheOverloadPrinciple:TomakeMotherNature overcompensate, you
muststressyourmusclesbeyondwhatthey’realreadyusedto.
4.The SAIDPrinciple: Specific Adaptation to Imposed Demands—Each
organandorganellerespondstoadifferentformofstress.
5.TheUse/Disuse Principle: “Use it or lose it”means that yourmuscles
hypertrophywithuseandatrophywithdisuse.
6.TheGASPrinciple:TheacronymforGeneralAdaptationSyndrome,this
lawstatesthattheremustbeaperiodoflow-intensitytrainingorcomplete
restfollowingperiodsofhigh-intensitytraining.
7.TheSpecificityPrinciple:You’llgetstrongeratsquatsbydoingsquatsas
opposedtolegpresses,andyou’llgetgreaterenduranceforthemarathon
byrunninglongdistancesthanyouwillbysaycyclinglongdistances.
SampleWorkoutsUsingDumbbells
Intheexampleprogrambelow,youwillseerelativelycommonexercisesthatare
routinelyperformednowadaysbygymfolkeverywhere.Asa testament to the
fact that the scienceof dumbbell traininghas advanced considerably since the
early 1900s, none of the exercises below was included in Professor Barker’s
amazingcourse!
AnExampleofaDumbbellTrainingProgram(6DaysperWeek)Monday
(Chest,Shoulders,UpperBack)•DumbbellBenchPresses(Chest)
•LateralDumbbellRaises(MiddleDelts)
•OneArmDumbbellRows(PosteriorDelts,Lats)
•DumbbellShrugs(Traps)
Tuesday(Legs,Arms,Midsection)
•FrontLungeWalkingwithDumbbells(Quads,Gluteals)
•KeystoneDeadliftswithDumbbells(Hamstrings)
•DumbbellToeRaises(Claves)
•DumbbellCurls(Biceps)
•FrenchPresseswithDumbbells(Triceps)
•ForwardandReverseWristCurls(Forearms)
•Dumbbell Side Bends Left and Right (Internal and External Obliques) •
Crunches(Abdominals)Wednesday(Chest,Shoulders,UpperBack)
•DumbbellFlys(Chest)
•FrontDumbbellRaises(AnteriorDelts)
•InvertedDumbbellFlys(Rhomboids)
Thursday(Legs,Arms,Midsection)
SideSquatswithDumbbells(Quads,Gluteals,Adductors)
•DumbbellStiff-LeggedDeadlifts(Hamstrings,SpinalErectors)
•DumbbellToeRaises(Claves)
•DumbbellHammerCurls(Biceps,Brachialis)
•DumbbellDips(Triceps)
•ForwardandReverseWristCurls(Forearms)
• Crunches (Abdominals) Friday (Chest, Shoulders, Upper Back) •
Dumbbell Bench Presses (Chest) • Lateral Dumbbell Raises (Middle
Delts)
•One-ArmDumbbellRows(PosteriorDelts,Lats)
• Dumbbell Shrugs (Traps) Saturday (Legs, Arms, Midsection) • Front
LungeWalkingwithDumbbells(Quads,Gluteals,Hamstrings)•Keystone
DeadliftswithDumbbells(Hamstrings)
•DumbbellToeRaises(Claves)
•DumbbellCurls(Biceps)
•FrenchPresseswithDumbbells(Triceps)
•ForwardandReverseWristCurls(Forearms)
•Dumbbell Side Bends Left and Right (Internal and External Obliques) •
Crunches(Abdominals)VariableSplitSystem
Note:whileit’sokaytoworkthelowerbackonthesamedayaslegs,youshould
neverdolowerbackworkoutthedaybeforeorthedayfollowinglegworkouts.
Note:whileit’sokaytoworkbicepsonthesamedayasupperback,youshould
neverdobicepsthedaybeforeorthedayfollowingupperbackworkouts.
FinalThoughts
Wereallyappreciatetheopportunitytobeapartofyourfitness-trainingprocess.
Youhavebeengiventhetoolstobeable“tofish.”Ifyourappetiteistoeattoday
andyou’rereadytogotothegym,youhavebeenprovidedtheblueprint.These
techniqueswehavepresentedhavebeenusedbyworld-classathletesunderour
tutelage for decades. We believe in providing you, the reader, with the best.
Goodluckwithyourjourney!Timetohitthepigiron!