Telle Flys

(chest, front delts, triceps) We got this one from renowned trainer Jerry Telle, who specializes in increasing the muscular overload of an exercise. To begin, select a weight that is substantially heavier than you normally use to do dumbbell flys (if you usually use 20s, try 40s instead). Next, lie back on a bench, and press the dumbbells up into position over your chest. Now, bend your elbows slightly, and work the weights down in a wide, arcing motion. When your arms are even with the level...

Determining Energycalorie Needs

Are 200 pounds, you need to eat 200 X 20 kcal, or 4,000 kcal. While these strategies are pretty basic and simple to apply, they don't take into account your personal lifestyle, training habits, etc. To remedy this, we're going to use a formula that's a bit more complex.While it lacks simplicity, our formula offers a much more detailed and individualized approach that can be tweaked based on your daily activity levels and training schedule. At this point, you'll need some paper, a writing...

You Dont Know Squat

The squat has been called the king of all exercises. It's a lift that is virtually unparalleled in terms of its ability to bring about improvements in strength and power. Unfortunately, to some, it also carries with it the stigma of being dangerous. Some say that it places unnecessary strain on the knees and lower back. But the truth is, it only does so if you're using more weight than you can handle, and or sloppy form. The fact is, when done properly, the squat is among the safest and most...

Squatting Ectomorph Style

Work on improving flexibility around the hips, knees, ankles, and lower back see Chapter 6 . Be sure to correct any existing weaknesses imbalances before you attempt any heavy loading. To target the quads, use either a high-bar back squat, and do not surpass a 45-degree forward lean, or do front squats. To target the glutes, hamstrings, and spinal erectors, try low-bar box squats. Turning the toes out slightly can help improve range but shouldn't be used as a crutch for poor flexibility....