Dyna Band What

Dyna-Bands are a color-coded progressive resistance program using what are essentially super-duper rubber bands made of elastic. They're most often used in a rehab setting (Deidre used them extensively with her patients when she worked in a physical therapy clinic), but they function really well in a quick workout. They come in a variety of colors, with different degrees of resistance associated with each color from pink (easiest) to silver (hardest). Accessories are available to make the...

Rotary Torso

This machine does a great job of isolating the obliques. Still, we're not big fans of this machine unless you're careful to use strict form. Do it smoothly and you'll be fine however, constant, weighted, and uncontrolled rotation can cause your back more harm than the good it will do for your abs. Rotary torso start finish. Rotary torso midrange. Here is how you properly perform a rotary torso 2. Position your arms behind each arm pad. Get ready to twist like a young Elvis. 3. Slowly twist your...

Lets Get Physical

Understanding how weight training burns fat How to get the winning edge safely Anyone, even you, can weight train There's a scene in an episode of Seinfeld in which a brassy, no-talent comedian tells Jerry that he's gotten so big from lifting weights that his suits no longer fit him. I'm huge he brags. You really oughta lift, he instructs the slender Seinfeld. Jerry replies Why This basic bit of logic throws the pumped lifter for a loop. Don't know, he says quizzically. Actually, there are more...

Deadlifts

One of the three powerlifting exercises, the deadlift is one of those good news bad news deals. First the good news The deadlift is one of the best overall body exercises that you can do. Every muscle is involved during the dead lift upper back, hips, quads, hamstrings, abdominals, you name it. Now the bad news It's an advanced lift and must be performed with perfect form or you'll risk injury. While we'll omit it from beginning programs, it can become a valuable weapon in your back-training...

The Barbell Blues

Other than the beach, you're not likely to see more uncovered surface area of your fellow man than at the gym. Big deal Well, yeah If you want to see and be seen by your local fitness brethren, the gym is the joint to frequent. We know one guy who takes the yoga class offered at his club not because he's interested in this ancient and subtle art, but because the class consists primarily of women. His strategy hasn't netted him any hot dates, but his flexibility has greatly improved. Gyms...

Dumbbell Curls

Dumbbell curls are similar to barbell curls except, well, you're using dumbbells, and instead of working both biceps at the same time, you have the option of lifting both simultaneously or alternately. Since alternating gives the muscle time to rest as the other arm is working, we prefer to work both arms together. Dumbbell curl start finish position. Dumbbell curl midrange position. Here is how you properly perform a dumbbell curl 1. Stand (or sit) with a dumbbell in each hand, palms facing...

The Winning Edge

It seems so obvious now since virtually every professional athlete lifts weights, but it wasn't long ago that many athletes thought that weight training would make them muscle-bound and impair their athletic ability. In fact, until Evander Holyfield, the built up heavyweight champion, hired a strength coach and showed the boxing world what weights could do for one's prowess in the ring, few fighters ever touched a barbell. (If you want to see a near-perfect back, check out Real Deal Holyfield.)...

Breakdowns

Breakdown training is another high-intensity technique that we highly endorse. Breakdowns require reducing the amount of resistance at the point when you reach muscular failure. Usually, a 20 percent decrease in resistance will allow you to eke out three to four additional repetitions. For example, let's say you are bench pressing 75 pounds 10 times. When you try another rep, your muscles resist and the spotter has to help you with the lift. At that point, the spotter strips the bar down to 60...

C

Cable curls exercise, 232-234 cable rows exercises, 198-199 caffeine, 87-88 cages, squats, 170 calculating BMR, 74 heart rates for cardiovascular training, 322-323 calf, 168 calf raises (seated), 180-181 calf raises (standing), 178-179 stretching, 136-138 calories, 78 memberships), 41-43 cancer, 400-401 carbo loads, 79 carbohydrates, 73 Cardiosport, 324 cardiovascular disease, 403-404 cardiovascular training, 319 classes aerobic dance, 326-327 running, 327 spinning, 325 step machines, 327-328...

Plyometrics Goofy Hopping

Back in the days of the Berlin Wall, East German athletes supposedly gained some of their potent athleticism from a funky method of training known as plyometrics. Since that dreaded wall has crumbled, this dynamic method of strength training has gained considerable popularity. So what in the name of Uta Pippig is plyometrics Basically, it's exercises that emphasize bounding and explosive movements. In theory, doing exercises that emphasize a particular movement, say jumping on and off a...

Tricep Freeweights

You know what gives championship boxers their powerful jab Biceps Alas, you're wrong. It's the triceps that are responsible for that piston-like punch that will keep your opponent or the heavy bag at bay. Typically, when we train biceps we do exercises to work the triceps as well. Located in the back of your upper arm, the triceps and biceps are neighbors who share a backyard fence. The triceps are actually made of three muscles, hence the name. There are several exercises we'll describe that...

Lift Free or

As we mentioned earlier, freeweights consist of anything with a barbell and or dumbbells. That includes the Olympic bar, a seven-foot long bar weighing 45 pounds dumbbells that come in various shapes and range in weight from 3 to 150 pounds and plates, circular metal weights that range from 2.5 to 45 pounds, which fit on the end of a barbell. You're also likely to come upon a variety of other funky-looking specialty bars and attachments that are used for a variety of exercises. We'll explain...

Supersets

Supersets are an advanced technique that involves performing two different exercises with little rest in between. Sometimes you work opposing muscle groups without rest. For example, a biceps curl immediately followed by a triceps extension. The more common method is to do a set of a single-joint movement like a bench flye, which isolates your pecs, and then go right into a bench press without any rest. By prefatiguing your pecs with the flye, you have now made...