August 23rd, 2008 Milan
To achieve better strength, health and performance, you need to train at the threshold of intensity.
For example when doing 3 sets of 15 repetitions per exercise:
- in the 1st set adjust the load, so you are able to finish15R - repetitions with correct technique, with little difficulty, but it is still somehow challenging
- in the 2nd set increase the load so you have a harder time to complete 15R with correct technique, but you can still do it
- in the 3rd set follow the 10-15 rule; choose the weight light enough that you can lift it 10 times with correct technique, but heavy enough that you can’t lift it more than 15 times, if you are able to complete for example 13 repetitions decrease the load by 5 or 10 pounds and finish the set to 15 repetitions.
You will have to experiment with the weight for a little while before you reach the right intensity, but once you know the numbers, you will start improving fast.
Please give yourself enough time to find the right loads for yourself to avoid injury.
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August 23rd, 2008 Milan
Resistance exercise speed plays a major role with regards to injury risk and strength development.
I recommend 2 seconds for each lifting movement (pushing or pulling weight phase) and 4 seconds for each lowering movement (releasing the weight back to the starting position phase).
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August 23rd, 2008 Milan
The best general breathing recommendation is to exhale through so called “sticking point” during the concentric phase ( when pushing or pulling the weight) and inhale during the eccentric phase (when you are releasing the weight back to the starting position).
Sticking point is the most difficult part of exercise - you should exhale. Than inhale during the easier part of the exercise.
Typically, the sticking point occurs soon after the transition from when you are releasing the weight back to the starting position to the period when you are pushing or pulling the weight.
For example, since the sticking point of the shoulder press exercise is reached when the machine handles are about halfway up, you should exhale through this portion of the movement. As the bar or handles are lowered back down to the starting position, you should inhale. These breathing strategy applies to nearly all resistance training exercises (weight lifting exercises).
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August 23rd, 2008 Milan
Read these before you start with the workout:
1.Lat pulldown - 15 repetitions; primary muscles trained - latissimus dorsi, teres major, midle trapesius, rhomboids (back and biceps)
- grasp the bar with pronated grip
- grip of the bar should be wider than shoulder-width
- position the thighs under the pads, if necessary adjust the thigh pad and seat
- lean the torso slightly backward
- extend the elbows fully
Downward movement phase
- pull the bar down and toward the upper chest
- maintain the slight torso backward lean; do not jerk the torso for assistance
- touch the bar to the chest
Upward movement phase
- allow the elbows to slowly extend back to the beginning position
- keep the torso in the same position
2.Chest press - 15 repetitions; primary muscles trained - pectoralis major and triceps (chest and back of your hands - triceps)
- sit down and lean back to assume five-point body contact position - head, upper back, lower back and but are touching the bench, feet are down on the board
- grasp handles with pronated grip
- align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
- push the handles away from the chest to almost fully extended elbow position - keep the slightly bent
Backward movement phase
- allow the handles to slowly move backward for the maximum reach
- maintain the five body contact position
Forward movement phase
- push the handles away from the chest to the beginning position
- maintain the five body contact position
- do not arch the lower back or forcefully lock out the elbows
3.Dip biceps curl - 20 repetitions; primary muscle trained - biceps, quadriceps, gluteus maximus (arms, legs, butt)
- Lean against ball, against wall
- You legs should be shoulder width apart
- bring your feet about one foot forward and squad so your thighs are parallel to the floor
- keep your back straight and flat and heels flat on the floor
- While maintaining these position start curling dumbbells up and down
4.Machine shoulder press - 15 repetitions; primary muscles trained - anterior and medial deltoids, and triceps (shoulders and back of your hands - triceps)
- sit down and lean back to assume the five body contact position - head, upper back, lover back, butt, feet
- grasp the handles with pronated grip
- align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly
Upward movement
- push the handles upward until the elbows are almost fully extended, do not lock your elbows
- maintain the five-point body contact position
- do not arch the lower back
Downward movement phase
- allow the elbows to slowly flex to lower the handles to the beginning position
- maintain the five-point body contact position
Stretch
Back stretch:
Chest and biceps stretch
Triceps stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
5.Squad jumps with heavy ball - 20 repetitions; primary muscles trained - quadriceps, gluteus maximus (legs and butt)
- stand with your feet hip-width apart, your arms in the front of your head are holding heavy ball
- lower into a basic squad
- when your thighs are almost parallel to the floor, jump off the ground
- land with your knees soft, and immediately lower into the next squad and jump
- repeat rhythmically
6.Hamstring curl - 15 repetitions; primary muscles trained - hamstrings (back of the legs)
- lie down and align knees with the axis of the machine
- hook the feet under the ankle pad
- grasp the handles
- flex the knees until the ankle pad nearly touches the buttocks
- than allow the knees to slowly extend to the starting position and repeat
7.Lunge dumbbell shoulder press - 20 repetitions (10 repetitions on each forward bent leg); primary muscles trained - anterior and medial deltoids, trapezius, triceps, quadriceps, gluteus maximus (shoulders, back of your hands - triceps, legs and butt)
- grasp dumbbells and assume lunge position - your thigh of the forward leg should be parallel with the floor
- maintaining deep lunge position and start pressing alternately dumbbells up and down
- maintain straight back
- do 10 repetitions and switch your legs
Stretch
Quad stretch
Hamstring stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
8.Ball roll over; primary muscle trained - rectus abdominis (abdominals)
- lie down on the floor, bend your knees
- grasp ball and put it on your thighs, keeping your elbows extended
- curl the torso toward the thighs keeping the ball rolling over your knees
- don’t rest up; start downward torso movement still in the challenging upper position
- lover your torso down, keeping your shoulders up
- don’t rest down; start upward torso movement still in the challenging lower position
- repeat rhithmically
9.Back extension; primary muscles trained - erector spinae (lower back)
- catch your feet under some supporting object
- lie with your belly on the ball and bring your hands next to your ears
- lower your torso slowly down
- than lift your torso up keeping your hands next to your ears
- repeat rhythmically
10.Legs on ball toe reach; primary muscles trained - rectus abdominis (abdominals)
- lie down on the floor and put your extended legs on the ball
- keeping your elbows extended curl your torso up and try to reach your toes
- than start lowering your torso until your lower back is on the floor; keep your shoulders up and abdominal muscles flexed
- repeat rhythmically
Stretch
Cobra head stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
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August 8th, 2008 Milan
Who is this plan for?
- people just starting with resistance training
- older people looking for safe effective resistance workout that targets all major muscle groups
- anybody with limited amount of time, who wants a simple effective all body weight training solution
Why is this plan so effective?
It is consisted of core, multi-joint exercises that employ more muscles in the same time, you are exercising all major muscle groups with fever exercises.
Read these before you start with the workout:
Phase #1
3X15
1.Lat pulldown
2.Chest press
3.Shoulder press
Stretch
1.Lat pulldown; major muscles involved - mainly back muscles (latissimus dorsi, teres major, midle trapesius, rhomboids) also biceps
- grasp the lat plldown bar with pronated grip
- grip should be wider than shoulder-width
- position the thighs under the pads, if necessary adjust the thigh pad and seat
- lean the torso slightly backward
- extend the elbows fully
Downward movement phase
- pull the bar down and toward the upper chest
- maintain the slight torso backward lean; do not jerk the torso for assistance
- touch the bar to the chest
Upward movement phase
- allow the elbows to slowly extend back to the beginning position
- keep the torso in the same position
2.Chest press; major muscle involved - mainly chest muscles(pectoralis major) also triceps
- sit down and lean back to assume five-point body contact position - head, upper back, lower back and butt are touching the bench, feet are down on the board
- grasp handles with pronated grip
- align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
- push the handles away from the chest to almost fully extended elbow position - keep them slightly bent
Backward movement phase
- allow the handles to slowly move backward for the maximum reach
- maintain the five body contact position
Forward movement phase
- push the handles away from the chest to the beginning position
- maintain the five body contact position
- do not arch the lower back or forcefully lock out the elbows
4.Machine shoulder press; major muscles involved - mainly shoulders muscles (anterior and medial deltoids,) also triceps
- sit down and lean back to assume the five body contact position - head, upper back, lover back, butt, feet
- grasp the handles with pronated grip
- align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly
Upward movement
- push the handles upward until the elbows are almost fully extended, do not lock your elbows
- maintain the five-point body contact position
- do not arch the lower back
Downward movement phase
- allow the elbows to slowly flex to lower the handles to the beginning position
- maintain the five-point body contact position
Stretch:
Back stretch
Chest and biceps stretch
Triceps stretch
Repeat phase #1, 3 times.
Phase #2
3X15
4.Leg press
5.Leg curl
6.Abdominal crunches with ball - roll over abs
Stretch
4.Leg press; major muscles involved - leg muscles (gluteus maximus - butt, hamstrings, quadriceps) also calf muscle
- sit in the machine with the back, lower back and butt pressed against seat pad
- place the feet flat in the middle of the platform in a hip-width position with the toes slightly pointed out
- adjust seat so your knees are in 90 degrees angle
- grasp the handles
Forward movement phase
- extend the hips and knees to push the seat backward (note that in some machines, the seat will be fixed and the foot platform will move forward during this phase)
- push to almost fully extended position while maintaining the same upper body position and the heels in contact with the platform
Backward movement phase
- allow the hips and knees to slowly flex to lower the weight
- keep the back flat against the back pad
- keep the legs parallel to each other
- continue flexing the hips and knees until the knees are in 90 degrees angle
5.Leg curl; major muscles involved - hamstrings
- assume a prone position on the machine with the hips and torso in the center of their pads and the knees aligned with the axis of the machine
- hook the feet under the ankle pad, adjust pad so it is almost in contact with the back of the heal
- once in proper position, the knees should be hanging slightly off the bottom edge of the thigh pad
- grasp the handles
Upward movement phase
- flex the knees until the ankle pad nearly touches the buttocks
- don’t move the torso
- maintain a tight grip on the handles
Downward movement phase
- allow the knees to slowly extend back to the starting position
- don’t move the torso
- maintain a tight grip
6.Abdominal crunches with ball - roll over abs; major muscles involved - abdominal muscles (rectus abdominis)
- lie on the floor
- flex the knees to bring the heels near the butt
- grab the ball, extend your elbows and put the on the thighs
Upward movement phase
- keeping the feet, butt on the mat, curl the torso toward the thighs rolling the ball on your legs up
- keep the arms extended and keep holding the ball
Downward movement phase
- allow the torso to uncurl and extend back to the starting position, keep your shoulders up and abdominal muscles flexed
- keep the feet and butt on the floor in the same position
Stretch.
Quadriceps stretch
Hamstring stretch
Abdominal stretch
Repeat phase #2, 3 times.
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