Dead Lift

The dead lift is the greatest exercise you can perform for developing the muscles of your lower back, buttocks, and hamstrings. Always keep a slight bend in your knees when performing this exercise in order to insure that your lumbar muscles, rather than your vertebrae, bear the brunt of the exercise stress.

Dead lift—start position

Dead lift—finish position

1. Start by placing a barbell inside the Power Rack at a height just slightly above your knees. Stand inside the Power Rack and grasp the barbell with a grip of approximately shoulder width. Your feet should be under the bar.

2. Slowly pull the resistance upward, making sure to keep your arms straight, until you are fully erect and the barbell is resting on your upper thighs.

3. From this fully erect position, lower the barbell smoothly, bending at the waist approximately four to five inches—if you're a newcomer to strongest-range training—while keeping a slight bend in your knees throughout the movement.

4. Then raise the weight back up to the starting position, using only the power of your hamstrings, glutes, and lower back muscles. If you are already

Dead lift—start position

Dead lift—finish position accustomed to the demands and mechanics of strongest-range training, shorten the range of travel to about three inches.

Once the range has been shortened, you'll need even heavier weights to fully recruit the fibers of your spinal erectors, glutes, and even your deltoids. This is fine, as training in your strongest range will allow you to exercise in the safest possible range of motion while the extra-heavy weights employed will recruit even more muscle fibers. The more fibers you can recruit, the more growth stimulation you'll be imparting.

Bench Press

As most bodybuilders are aware, the bench press is a fundamental compound movement for the upper body. When

Bench press—start position

Bench press—finish fwsition

Bench press—start position

Bench press—finish fwsition

The bench press is a fundamental compound movement for the upper body that will build incredible pourr. mass, and strength into the chest.

performed exclusively through its strongest range of motion, it will build incredible power, mass, and strength into the pectorals, anterior deltoids, and triceps muscles.

1. Start by lying back on a flat bench inside a Power Rack. Set the pins in the rack to three to four inches below your full lockout reach. Place your feet flat on the floor for balance. Your grip should be medium width so that, as you lower the bar, your forearms are straight up and down (vertical).

2. Raise the barbell from the pins and lock it out directly above your chest. With the bar directly above your chest, lower the bar until there's a slight bend in your elbows—not such a bend that the bar-hell touches the pins in the Power Rack, but enough that it comes close to touching. 3. Press the barbell upward until your arms are fully locked out again. Repeat for 4 sets of 10 to 30 repetitions, adding weight with each successive set.

Your rep cadence on this and all other exercises will be as quick as possible so as to get you your highest possible Power Factor and Power Index.

Lat Pulldown

The lat pulldown will widen your upper lats and put you well on your way to developing an incredible V shape. It also allows you to utilize more weight than your

¡Mt pulldown—start /xwiu'on

Lat pulldown—-finish position

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Pulldowns will widen your upper lats and put you well on your way to developing an incredible V shape.

Pulldowns will widen your upper lats and put you well on your way to developing an incredible V shape.

body weight can provide. For overload purposes, this can prove to be a very desirable factor.

1. To begin, take a close, underhand grip on the bar. Sit on the seat with your knees hooked under the support. Your arms should be stretched fully above your head, and you should feel the pull in both your lats and shoulder blades.

2. Pull the bar just slightly down—about three to four inches of travel—then return it to the starting position. As you increase your weight, reduce your range of travel by just pulling on the bar and making it move two or three inches by the force of contracting your lats alone. Concentrate on making the upper back do the work, and don't lean backward to involve the lower back. 3. Release the contraction and make a point of feeling the lats return to the fully stretched position.

Leg Press

The leg press involves extensive use of the quadriceps, hamstrings, and buttocks. Because of the tonnage your legs can support in this movement, it is one of the best exercises that can be used in Power Factor Training. Leg presses permit the use of weight that is much heavier than most people can safely squat.

Leg press—finish position

1. To begin, sit down in a leg press machine with your back pressed comfortably against the angled pad and your buttocks on the seat bottom. Place your feet on the sled with your heels about shoulder width apart and your toes pointed either straight ahead or angled slightly outward.

2. Straighten your legs and release the stop bars of the machine (or keep them locked if you are long-legged). Grasp the handles beside the seat or the

Leg press—finish position

Leg press—start position
The leg press builds powerful quadriceps and hamstrings in your upper legs.

edge of the seat itself for better balance during the movement.

3. Once the weight has been pressed upward and your straightened legs are just short of a full lockout, lower the weight about two to three inches, then reverse the movement and press it back up to the starting position.

Never throw the weight upward or let it drop downward. Instead, perform each and every repetition under complete control over the limited range of motion. If you're just beginning, a range of four to six inches might feel more comfortable.

Toe Press on Leg Press Machine

The roe press is a great exercise for the gastrocnemius (calf) and associated muscles of the lower leg, as it allows you to pile on (in some instances) a ton of poundage!

1. To begin, sit in a leg press machine the same way you would if you were about to perforin a standard set of leg presses. Place your feet on the platform, and slowly push with your legs until your knees are locked out and your legs are straight.

2. Once you have fully extended your legs, carefully slide your heels off the platform until only your toes and the balls of your feet remain in contact with it. Whenever possible, keep the machines lock pins in place while performing this exercise as an added safety precaution in case your feet should slip off the platform.

Toe press—start position

Toe press—finish position

Toe press—start position

Toe press—finish position

The toe [tress is a great exercise for the gastrocnemius (calf) ami associated muscles of the lower leg It allows you to pile on, in some instances, a ton of poundage.

3. Keeping your legs straight, allow the weight of the machine to force your toes hack slightly toward your body, then contract your calves, completely extending your toes. The range here is limited to one or two inches of travel, whether you are a beginner or an advanced trainee.

4. Add weight each set, duplicating the cadence and repetition scheme used in the strongest-range leg presses just discussed.

Don't forget: Train by the numbers, and you'll make continual, uninterrupted progress until you've reached the outermost limits of your genetic potential. And if that means only one workout every two weeks, so what? If that's what it takes for you to record a strength and size increase, then that's what it takes, and there's no getting around it.

If you trained with sufficient progressive overload, you will he a stronger person when you return to the gym. Don't perform the identical workout next time, as it will he too low an intensity for your increased strength.

SUBSTITUTE EXERCISES

Over the years we have learned there are a number of exercises that some people have found to be maximally effective. Some, too, are forced to make substitutions because of limited equipment availability.

Partial squats are an excellent exercise in their own right. They do require more finesse than leg presses and

Partial squat—start f>osition

Partial squat—finish fxisition

Partial squat—start f>osition

Partial squat—finish fxisition

Partial dips—start position Partial dips—finish [>osition are therefore more prone to cause injury. But if you have-no leg press available, they are a good substitute.

For triceps many have found good results from performing weighted partial dips. The weighted aspect is important because it permits progressive overload, whereas standard dips do not. Cable pushdowns also are excellent, but they do not allow you to progress to weight above your bodyweight.

For the lats some people perform weighted partial chins or use a low pulley and a partial (two- to four-inch) rowing motion, using only the lats (not the biceps) to pull. Also, some people have resorted to one-armed lat pulldowns when their strength with both hands exceeded the available weight stack.

For the lower back we have discovered that some people who can't perform dead lifts prefer a low pulley

Low Pulley Dead Lifts
One-armed lat pulldowns can be used when your strength with both arms exceeds the weight of the entire stack. That's a common problem with Power Factor trainees!

row in which the arms are locked forward (not used) and the lower hack muscles are used to lean back two to four inches.

In principle, you can make any substitution you like. The key is to use the best exercise (or at least the best available) to generate the highest overload for the tar-geted muscle or muscle group. Let your numbers be your guide.

Lou- pulley lat—start position
Low pulley lat—finish position
Low pulley back—finish position
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