Eight to twelve repetitions

This is the classic bodybuilding configuration, meaning that over time these medium-duration sets have become the gold standard for muscle-focused workouts. And it's easy to see why. Way back in 1945, an Army physician named Thomas De-Lorme used strength training to help soldiers recover from injuries and wounds. Eventually, through trial and error, he came up with the most famous strength-training protocol ever three sets of ten repetitions per exercise, otherwise known as 3 X 10. DeLorme also...

Bulgarian split squat with overhead press

SETUP Grab a pair of dumbbells that you think you can use for shoulder presses for the designated reps. (Remember to multiply by two, since you're going to do all the reps with each leg forward to complete a set.) Stand with your legs split, the top of your rear foot resting on a bench. (Again, start with your weaker leg, probably your left, in front.) Hold the dumbbells with straight arms, your palms facing your sides. LOWERING As you lower your torso until your front knee is bent to about 90...

Twopoint dumbbell row

SETUP Grab a dumbbell in your left hand (or your right hand if you're left-handed). Stand with your feet shoulder-width apart, knees slightly bent, and your non-working hand behind your back. Bend forward at the hips as far as you can while keeping the natural arch in your lower back. Hold the dumbbell in a neutral grip (if you were standing up straight with your arm at your side, your palm would face your thigh), with your arm straight down from your left shoulder. LIFTING Pull the dumbbell up...

Specific claims about the results youll get in a finite period of time

Alwyn has created workouts for this book that I truly believe are better than any I've seen in print in my fourteen years as a journalist writing about exercise and fitness. But neither Alwyn nor I can tell you what kind of results you can expect or how fast you can expect them. We can't control your genetics, your diet, your effort, or whatever distractions interrupt your focus and separate you from your goals. All we can do is give you the best possible programs and the best possible...

Lat pulldown

USED IN All programs (see Pull-up or Pulldown on page 149 for an explanation) SETUP Attach the appropriate bar to the high pulley of the lat-pulldown station. Grab the bar with the designated grip (if the workout chart doesn't specify, use an overhand grip that's just outside shoulder width). Position yourself with your knees under the pads, if the apparatus you're using has them. Start with your arms straight, Every well-equipped gym offers a variety of attachments for rows and lat pulldowns....

Engage The Flux Capacitor

Back in Chapter 7, I squashed the idea that you'll increase your metabolism by fifty calories a day per pound of muscle you build. But exercise is very much linked to your metabolism the number of calories you burn each day. So is the food you eat. If you exercise more and eat more, your metabolism speeds up. If you exercise more and eat less, your metabolism could very well slow down. The combined effect of exercise and food on your metabolism is energy flux. I believe it's the lost key to...

New Rule 7 Dont do the machines

I've had this conversation so many times I've lost track. A man or woman says to me, I'm not getting anything out of my workouts. I ask what they're doing. He or she will say, I do the machines. The machines is a reference to the circuit of devices designed to work all the muscles in isolated safety. In a basic gym, you might find . four leg machines leg extension, leg curl, leg press, calf raise three pushing machines shoulder press, chest press, triceps pushdown four pulling machines lat...

Split routines

I could think of dozens of ways to split up workouts, and Alwyn could come up with dozens of variations on every program on my list. And we'd still miss a few. The idea is simple By spreading your structural exercises over two or three workouts or, in the case of bodybuilders, five to twelve , you make sure you have enough energy to work as hard as possible on each of them. Then, by finishing each workout with assistance exercises, you ensure that you improve your strength, muscle mass, and...

Metabolic Overdrive

Alwyn has a simple and brutally effective way to use your anaerobic energy systems for fat loss. He calls it afterburn, meaning it burns some calories when you do it, and lots of calories afterward, via EPOC. Here's how it works. The example given is for a stationary bike, but you can and Alwyn says you should try it in a variety of settings running on a track or treadmill, swimming, riding a bike, rowing. You could even do it with calisthenic exercises, such as sit-ups, push-ups, lunges, or...