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3 8 - P A G E S P E C I A L
ULTIMATE
TRAINING
GUIDE
Want workouts? We got ’em.
of them, covering
85
every bodypart
and providing the
answer to every
major training goal
»We’ve all
been there.
In general your workouts have never
been better, but those pesky lower lats
are about as responsive as Lindsay
Lohan is to rehab. Or maybe your
outer quads or front delts are more
Gary Coleman than Ronnie Coleman
and just refuse to grow. Then again,
perhaps the problem is your entire pec
ROUTINE KEY
THROUGHOUT THE FOLLOWING PAGES, YOU’LL FIND
NUMEROUS ROUTINES THAT ADDRESS DIFFERENT
TRAINING GOALS AND TROUBLE SPOTS. HERE’S A QUICK
GUIDE TO THOSE CATEGORIES AND WHAT THEY ENTAIL
area, or you sport hams that are more rep ranges for maximizing muscle growth.
like Spam — mushy and far from the >> BEGINNER’S ROUTINE
Mostly machine-based exercises for those still
real thing. Or it could be you’re just getting their feet wet before progressing to more
and definition. In this 38-page feature minimal equipment for a faster pace. (For abs, we
offer a 10-minute routine instead of 15.)
we offer 85 workouts, one or more of
>> “PRIORITY” WORKOUT ROUTINE
which we can virtually guarantee will For targeting a specific area of a muscle that needs
solve your individual training prob- to be brought up. A priority workout will train other
areas of the muscle as well (for example, the short
lems. You’d be hard-pressed to find head of the biceps will also be worked in the long
this many individual routines so easy head priority workout), just not to the extent of the
intended location.
to navigate in one place.
>> GIANT-SET ROUTINE
In addition, we provide an efficient All exercises are done consecutively without resting
40-minute, total-body workout plan between sets to achieve ultra-high intensity.
a great physique with a hectic schedule Lower reps, heavier weight and longer rest periods
for when pure strength and power are priorities.
plus targeted advice for gaining overall
>> GET RIPPED ROUTINE
muscle mass or getting superlean. So High volume, high reps and short rest periods
what are you waiting for? Identify to increase intensity and boost metabolism for
The following 20
greater fat-burning potential.
your problem, look up the solution pages are chock-
full of routines, so
and start turning a weakness into a >> GET SUPERPUMPED ROUTINE unrack the weight
High reps and short rest periods for increased and start lifting
strength. blood flow to muscles.
GIANT-SET WORKOUT *
EXERCISE SETS REPS
Deadlift 4 10, 10, 10, 10
Bent-Over Barbell Row 4 10, 10, 10, 10
Rack Pull 4 10, 10, 10, 10
Pull-Up 4 to failure
* A giant set consists of four or more exercises performed
consecutively without rest as a means to increase intensity
and promote muscle growth. Do one set of each exercise back-
to-back — that’s one giant set. Rest three minutes between each
MASS-BUILDING giant set.
EXERCISE SETS REPS
Deadlift 5 6, 6, 8, 10, 12 STRENGTH
Bent-Over Barbell Row 5 8, 8, 10, 10, 12 EXERCISE SETS* REPS
Seated Cable Row 4 8, 8, 10, 12 One-Arm Dumbbell Row 4 4, 4, 6, 8
Lat Pulldown 3 8, 10, 12 Machine Low Row 4 4, 4, 6, 8
T-Bar Row 3 4, 6, 6
BEGINNER’S Seated Cable Row 3 4, 6, 6
EXERCISE SETS REPS (wide grip)
Lat Pulldown 4 10, 10, 12, 12 * Rest 2–3 minutes between each set.
DECLINE STRENGTH
EXERCISE SETS* REPS
BENCH PRESS
Bench Press 4 4, 4, 6, 8
>> Bring the bar to your
lower chest/upper abs Incline Dumbbell Press 4 4, 4, 6, 8
on each rep Decline Bench Press 3 4, 6, 6
Flat-Bench Dumbbell Flye 3 4, 6, 6
* Rest 2–3 minutes between each set.
GET RIPPED
EXERCISE SETS* REPS
LOWER CHEST PRIORITY Incline Dumbbell Press 5 10, 12, 12, 15, 20
EXERCISE SETS REPS Flat-Bench Dumbbell Flye 4 12, 12, 15, 15
Decline Bench Press 4 10, 10, 12, 12 Dumbbell Pullover 4 15, 15, 20, 20
Upright Cable 4 8, 8, 10, 10 Weighted Dip 4 10, 12, 15, 20
Crossover
* Rest no more than 30 seconds between each set.
Dumbbell Bench Press 3 10, 12, 15
Weighted Dip 3 to failure
GET SUPERPUMPED
EXERCISE SETS* REPS
UPPER CHEST PRIORITY Smith Machine 4 10, 10, 30, 30
EXERCISE SETS REPS Bench Press
Incline Smith 4 6, 10, 12, 15 Flat-Bench Cable Flye 4 10, 10, 30, 30
Machine Press
Incline Cable Flye 4 10, 10, 30, 30
Incline Dumbbell Press 3 10, 10, 10
* Rest no more than 30 seconds between each set.
Incline Dumbbell Flye 3 8, 10, 12 Note: The above workouts don’t include warm-up sets.
Decline Push-Up 3 to failure Unless otherwise noted, rest 60–90 seconds between all sets.
»STRONG LEGS ARE OFTEN what make a decent SMITH INNER QUAD PRIORITY STRENGTH
body a complete one, and our quad strength work- MACHINE EXERCISE SETS REPS EXERCISE SETS* REPS
out will help you add size and power. It includes all FRONT SQUAT Wide-Stance Smith 4 10, 10, 12, 12 Squat 4 4, 4, 6, 8
the aspects any good strength routine needs: >> Don’t stop at parallel; Machine Squat Single-Leg Leg Press 4 4, 4, 6, 8
compound exercises that allow you to move a lot bury the front squat High and Wide Leg Press 4 8, 8, 10, 10 Hack Squat 3 4, 6, 6
of weight; slightly lower volume (fewer total sets) deep in the hole Leg Extension (toes out) 4 10, 12, 15, 15 * Rest 2–3 minutes between each set.
than a typical mass-gaining workout so as not to
exhaust your muscles too much; heavy weight with OUTER QUAD PRIORITY GET RIPPED
low reps (mostly 4–6); and, of course, longer rest EXERCISE SETS REPS EXERCISE SETS* REPS
periods to ensure adequate recovery between Narrow-Stance Hack Squat 4 6, 10, 12, 15 Leg Extension 5 10, 12, 12, 15, 20
sets. The single-leg leg press is one exercise you Smith Machine Front Squat 3 10, 10, 10 Leg Press 4 12, 12, 15, 15
don’t often see in a hardcore strength routine, but
Sissy Squat 3 8, 10, 12 Smith Machine Front Squat 4 15, 15, 20, 20
it’s great for determining whether one leg is weaker
Leg Extension (toes in) 3 8, 10, 12 Sissy Squat 4 10, 12, 15, 20
than the other and for promoting balanced
* Rest no more than 30 seconds between each set.
strength in the lower body.
GIANT-SET WORKOUT *
EXERCISE SETS REPS GET SUPERPUMPED
Leg Extension 4 10, 10, 10, 10 EXERCISE SETS* REPS
Hack Squat 4 10, 10, 10, 10 Squat 4 10, 10, 30, 30
Leg Press 4 10, 10, 10, 10 Leg Press 4 10, 10, 30, 30
Smith Machine Front Squat 4 10, 10, 10, 10 Leg Extension 4 10, 10, 30, 30
* A giant set consists of four or more exercises performed * Rest no more than 30 seconds between each set.
consecutively without rest as a means to increase intensity and Note: The above workouts don’t include warm-up sets.
promote muscle growth. Do one set of each exercise back-to-back Unless otherwise noted, rest 60–90 seconds between all sets.
— that’s one giant set. Rest three minutes between each giant set.
MASS-BUILDING
EXERCISE SETS REPS
Squat 5 6, 6, 8, 10, 12
Leg Press 5 8, 8, 10, 10, 12
Hack Squat 4 8, 8, 10, 12
Leg Extension 3 8, 10, 12
BEGINNER’S
EXERCISE SETS REPS
Smith Machine Squat 4 10, 10, 12, 12
Horizontal Leg Press 3 10, 10, 10
Lunge 3 10, 10, 10
Leg Extension 3 10, 10, 10
AT-HOME
EXERCISE SETS REPS
Dumbbell Squat 4 8, 10, 12, 20
Sissy Squat 4 10, 12, 12, 20
Dumbbell Step-Up 4 12, 12, 15, 20
»THE HAMSTRINGS ARE ONE of the toughest MASS-BUILDING INNER HAMSTRING PRIORITY
muscle groups to train at home, since most of us EXERCISE SETS REPS EXERCISE SETS REPS
rely on leg curl machines at the gym to train the Squat 5 6, 6, 8, 10, 12 Sumo Squat 4 10, 10, 12, 12
backs of our thighs. That said, our at-home hammie Romanian Deadlift 5 8, 8, 10, 10, 12 Seated Leg Curl (toes in) 4 8, 8, 10, 10
routine provides an intense training session to Good Morning 4 8, 8, 10, 12 Lateral Lunge 4 10, 12, 15, 15
help you build bigger legs. An important caveat
Leg Curl 3 8, 10, 12
concerns exercises such as squats, leg presses
OUTER HAMSTRING PRIORITY
and lunges, which mainly work the quads but will
BEGINNER’S EXERCISE SETS REPS
also stress the hams and glutes if performed
EXERCISE SETS REPS Squat 4 6, 10, 12, 15
through a full range of motion. There’s a lot of
Leg Press 4 10, 10, 12, 12 Stiff-Legged Deadlift 3 10, 10, 10
crossover in the routines featured at right; com-
Leg Curl 3 10, 10, 10 Lying Leg Curl (toes out) 3 8, 10, 12
plete isolation of just the hamstrings often isn’t
Dumbbell Lunge 3 10, 10, 10 Barbell Step-Up 3 8, 10, 12
possible or even necessary. Your hammies will still
get a great workout, even if your quads and glutes
come into play a bit. AT-HOME GIANT-SET WORKOUT *
EXERCISE SETS REPS EXERCISE SETS REPS
Reverse Hamstring Curl 4 30-second hold Smith Machine Squat 4 10, 10, 10, 10
Exercise-Ball Roll-In 4 10, 12, 12, 20 Lying Leg Curl 4 10, 10, 10, 10
Dumbbell Romanian 4 12, 12, 15, 20 Weighted Glute-Ham 4 10, 10, 10, 10
Deadlift Raise
Dumbbell Romanian 4 10, 10, 10, 10
15-MINUTE WORKOUT Deadlift
EXERCISE SETS REPS * A giant set consists of four or more exercises performed
consecutively without rest as a means to increase intensity and
Smith Machine 3 6, 10, 15
promote muscle growth. Do one set of each exercise back-to-
Romanian Deadlift
back — that’s one giant set. Rest three minutes between each
Reverse Hamstring 3 6, 10, 15 giant set.
Extension
Weighted Glute-Ham Raise 3 6, 10, 15
STRENGTH
* Rest no more than 30 seconds between each set.
EXERCISE SETS* REPS GOOD
A Barbell Hack Squat 4 4, 4, 6, 8 MORNING
Romanian Deadlift 4 4, 4, 6, 8 >> Always think
Good Morning 4 4, 4, 6, 8 “chest up, back
flat” on the descent
*Rest 2–3 minutes between each set.
GET RIPPED A
EXERCISE SETS* REPS
B
Leg Press 5 10, 12, 12, 15, 20
Dumbbell Stiff-Legged 4 12, 12, 15, 15
Deadlift
Leg Curl 4 15, 15, 20, 20
Split Jump Squat 4 to failure
*Rest no more than 30 seconds between each set.
B
GET SUPERPUMPED
EXERCISE SETS* REPS
REVERSE Squat 4 10, 10, 30, 30
HAMSTRING Romanian Deadlift 4 10, 10, 30, 30
EXTENSION Weighted Glute-Ham Raise 4 10, 10, 30, 30
>> A tough move with- * Rest no more than 30 seconds between each set.
out resistance; add a Note: The above workouts don’t include warm-up sets.
light dumbbell to make Unless otherwise noted, rest 60–90 seconds between all sets.
it even tougher
ceded by sets of 10 reps to promote hypertrophy. Barbell Curl 4 10, 10, 30, 30
High-Cable Curl 4 10, 10, 30, 30
Hammer Curl 4 10, 10, 30, 30
MASS-BUILDING
*Rest no more than 30 seconds between each set.
EXERCISE SETS REPS
Note: The above workouts don’t include warm-up sets.
Barbell Curl 4 6, 8, 10, 12 Unless otherwise noted, rest 60–90 seconds between all sets.
Preacher Curl 4 6, 8, 10, 12
Incline Dumbbell Curl 4 8, 8, 10, 12
High-Cable Curl 3 8, 10, 12
BEGINNER’S
EXERCISE SETS REPS
EZ-Bar Curl 4 10, 10, 12, 12
Machine Preacher Curl 3 10, 10, 10
B
Cable Concentration Curl 3 10, 10, 10
High-Cable Curl 3 6, 10, 15 * A giant set consists of four or more exercises performed
consecutively without rest as a means to increase intensity and
Cable Concentration Curl 3 6, 10, 15
promote muscle growth. Do one set of each exercise back-to-
* Rest no more than 30 seconds between each set. back — that’s one giant set. Rest three minutes between each
giant set.
triceps lies not just in its intensity but in its diver- EXERCISE SETS REPS
sity. The lying triceps dumbbell extension that Lying Triceps Barbell 4 6, 8, 10, 12
starts off the routine is a good overall triceps Extension
developer that works well for adding mass. The Weighted Bench Dip 4 6, 8, 10, 12
seated overhead dumbbell extension places more Close-Grip Bench Press 4 6, 8, 10, 12
emphasis on the long head, followed by the two- Straight-Bar Pressdown 3 8, 10, 12
arm kickback, which is more of a shaping exercise
that requires the use of lighter weights. The close- BEGINNER’S
grip push-up hits the triceps’ lateral heads espe- EXERCISE SETS REPS
cially well while utilizing higher reps (since you use
V-Bar Pressdown 4 10, 10, 12, 12
only your bodyweight) for three high-intensity
Dumbbell Kickback 3 10, 10, 10
burnout sets. When doing giant sets, choose a first
Seated Overhead Cable 3 10, 10, 10
exercise that allows you to go heavy, then progress Extension
to lighter and lighter moves.
AT-HOME
EXERCISE SETS REPS
Close-Grip Push-Up 4 8, 10, 12, 20
Lying Triceps 4 10, 12, 12, 20
Dumbbell Extension
Dumbbell Kickback 4 12, 12, 15, 20
WEIGHTED
15-MINUTE WORKOUT BENCH DIP
EXERCISE SETS* REPS >> A rare compound
Standing Overhead 3 6, 10, 15 TRICEPS LONG HEAD PRIORITY move for tri’s that’s sure
Cable Extension to add strength and size
EXERCISE SETS REPS
Reverse-Grip Pressdown 3 6, 10, 15
45-Degree Lying Triceps 4 10, 10, 12, 12
EZ-Bar Pressdown 3 6, 10, 15 EZ-Bar Extension
STRENGTH
* Rest no more than 30 seconds between each set. EXERCISE SETS* REPS
Seated Overhead 4 8, 8, 10, 10
Dumbbell Extension Close-Grip Smith Machine 4 4, 4, 6, 8
Bench Press
Weighted Bench Dip 4 10, 12, 15, 15
Seated Overhead Cable 4 4, 4, 6, 8
Straight-Bar Pressdown 3 10, 10, 12
Extension
Straight-Bar Pressdown 4 4, 4, 6, 8
TRICEPS LATERAL HEAD PRIORITY
* Rest 2–3 minutes between each set.
EXERCISE SETS REPS
Close-Grip Bench Press 5 6, 8, 10, 10, 12
GET RIPPED
Rope Pressdown 3 8, 10, 12
EXERCISE SETS* REPS
Seated Overhead 3 8, 10, 12
Reverse-Grip Pressdown 5 10, 12, 12, 15, 20
Dumbbell Extension
Weighted Bench Dip 4 12, 12, 15, 15
* Triceps Dip 4 to failure
GIANT-SET WORKOUT
* Rest no more than 30 seconds between each set.
EXERCISE SETS REPS
Lying Triceps 4 10, 10, 10, 10
Dumbbell Extension GET SUPERPUMPED
Seated Overhead 4 10, 10, 10, 10 EXERCISE SETS* REPS
SEATED Dumbbell Extension Lying Triceps EZ-Bar 4 10, 10, 30, 30
OVERHEAD Two-Arm Dumbbell Kickback 4 10, 10, 10, 10 Extension
DUMBBELL Close-Grip Push-Up 4 to failure Seated Overhead Rope 4 10, 10, 30, 30
EXTENSION * A giant set consists of four or more exercises performed
Extension
>> An attentive spotter consecutively without rest as a means to increase intensity and Rope Pressdown 4 10, 10, 30, 30
can help with forced promote muscle growth. Do one set of each exercise back-to- * Rest no more than 30 seconds between each set.
reps and take the weight back — that’s one giant set. Rest three minutes between each Note: The above workouts don’t include warm-up sets.
at the end of the set giant set. Unless otherwise noted, rest 60–90 seconds between all sets.
MASS-BUILDING
EXERCISE SETS REPS
Reverse Barbell Curl 4 6, 8, 10, 12
Hammer Curl 4 8, 10, 10, 12
Barbell Wrist Curl 4 6, 8, 10, 12
Behind-the-Back Wrist Curl 3 8, 10, 12
BEGINNER’S
EXERCISE SETS REPS
Dumbbell Wrist Curl 3 10, 10, 10
Standing Cable Wrist Curl 3 10, 10, 10
AT-HOME
EXERCISE SETS REPS
REVERSE
Dumbbell Reverse Curl 4 8, 10, 12, 20
BARBELL CURL
Zottman Curl 3 10, 12, 20
>> For added intensity,
Hammer Curl 3 12, 12, 15 keep your thumbs on the
Dumbbell Wrist Curl 2 10, 10 same side of the bar as
your fingers
GRIP STRENGTH
EXERCISE SETS REPS
Horizontal Cable Hold 4 30 seconds A
Plate Pinch 3 30 seconds
Straight-Arm Hang 3 to failure
GET SUPERPUMPED
EXERCISE SETS* REPS
Reverse Scott Curl 4 10, 10, 30, 30
Reverse Barbell Curl 4 10, 10, 30, 30
Barbell Wrist Curl 4 10, 10, 30, 30
* Rest no more than 30 seconds between each set.
Note: The above workouts don’t include warm-up sets.
Unless otherwise noted, rest 60–90 seconds between all sets.
BEGINNER’S
EXERCISE SETS REPS
Standing Calf Raise 2 15, 15
Seated Calf Raise 2 15, 15
AT-HOME
EXERCISE SETS REPS
One-Leg Dumbbell 4 10, 10, 15, 15
Calf Raise
Seated Dumbbell 4 10, 10, 15, 15
Calf Raise
GIANT-SET WORKOUT *
EXERCISE SETS REPS
Standing Smith Machine 4 15, 15, 20, 20
Calf Raise
Seated Smith Machine 4 15, 15, 20, 20
Calf Raise
Donkey Calf Raise 4 15, 15, 20, 20
Leg Press Calf Raise 4 15, 15, 20, 20
* A giant set consists of four or more exercises performed
consecutively without rest as a means to increase intensity and
promote muscle growth. Do one set of each exercise back-to-
back — that’s one giant set. Rest three minutes between each
giant set.
GET SUPERPUMPED
EXERCISE SETS* REPS
Donkey Calf Raise 4 10, 10, 30, 30
Leg Press Calf Raise 4 10, 10, 30, 30 SEATED
Standing Power Rack 4 10, 10, 30, 30 CALF RAISE
Calf Raise
>> The bent-leg calf
* Rest no more than 30 seconds between each set.
raise stresses the
Note: The above workouts don’t include warm-up sets.
underlying soleus
Unless otherwise noted, rest one minute between all sets.
muscle
and chest move, targeting the upper abs. Our rep Scissor Kick 2 10, 10
A DECLINE
A MEDICINE-
B BALL TWIST
>> No spotter?
Bounce and catch
the ball on each side
DOUBLE CRUNCH
>> Train both upper and lower abs with this targeted move
biceps just don’t feel like they’ve recovered from the last
workout, do another bodypart that day instead.
MUSCLE CONFUSION Constantly change variables
4 in your workout — number of sets, number of reps,
exercise choice, order of exercises, length of your rest
BODY
periods — to avoid getting in a rut and slowing growth.
INTENSITY BOOSTERS
CONTINUOUS TENSION Don’t allow a given muscle
5 to rest at the top or bottom of a movement. Control
SLAM
GET FIT FAST WITH THIS 40-MINUTE
FULL-BODY WORKOUT
both the positive and negative portions of a rep and avoid
momentum to maintain constant tension throughout the Sure, you’d like to go to the gym 4–6 days a week for
entire range of motion. an hour or so a pop, but real life doesn’t always work
FLUSHING TRAINING Train one bodypart with out as we plan.
6 multiple exercises (3–4) before you train another. When you find yourself short on time, or if you’re in
an extremely busy stretch and can’t make it to the gym
The “flushing” is your body sending a maximum amount
more than twice a week, you may want to hit your
of blood and muscle-building nutrients to that area to best whole body in one fell swoop. This regimen gives you
stimulate growth. the tools to do just that.
HOLISTIC TRAINING Use numerous training tech- The key to this workout is that it contains one exer-
7 niques (low and high reps, faster and slower speeds,
cise for each bodypart that hits the greatest amount of
and alternate exercises) to stimulate maximum muscle muscle fibers, so you get the most bang for your buck.
fibers. Don’t always approach exercises with the same Notice how each movement is a basic, core exercise
6–10-repetition sets; try lightening the load and going for for the respective muscle group, as opposed to a strict
20 reps in some training sessions to build endurance- isolation move. To speed things along, you’ll rest only
30 seconds between each set and do only 1–2 sets per
related muscle fibers.
exercise. Even though you’ll get in and out of the gym in
ISOLATION TRAINING This is a technique designed
8 to work individual muscles without involving adja- about 40 minutes, it’s crucial that you make the most
of every set, taking each one to failure at close to the
cent muscles or muscle groups. A pressdown for triceps suggested number of reps to promote hypertrophy.
(rather than a close-grip bench press) is an example of an To avoid injury, do 1–2 light warm-up sets before your
isolation movement. working sets for each exercise.
The No. 1 benefit ISO-TENSION Between sets (or even between Ideally, when training for muscle size or strength,
of having a 9 workouts), flex and hold various muscles for 6–10 you should perform bodypart routines on different
training partner:
forced reps
seconds, keeping them fully contracted before releasing. days and train with higher volume. That said, employ
Competitive bodybuilders use this technique to enhance this routine only when you have a time crunch, as it
their posing ability through increased muscle control. won’t maximize the gains you’d see when training
longer and more frequently. But when “one of those
MUSCLE PRIORITY Hit your weakest bodypart
10 first in a workout or bodypart split, when you can weeks” is upon you, this 40-minute full-body gauntlet
should keep your training goals on track.
THE WEIDER PRINCIPLES train with more weight and intensity because your energy
level is higher.
BUILD THE PERFECT ROUTINE — OR MAKE ANY WORKOUT BETTER — WITH THESE 24 TRIED-AND- PEAK CONTRACTION Squeeze your contracted THE BODY SLAM WORKOUT
TRUE TRAINING PRINCIPLES, COLLECTED BY THE MASTER BLASTER HIMSELF, JOE WEIDER 11 muscle isometrically at the endpoint of a rep to BODYPART EXERCISE SETS REPS
intensify effort. Hold the weight in the fully contracted CHEST Incline Barbell 2 8, 12
In the preceding 85 workouts we’ve provided a multitude PROGRAM DESIGN position for up to two seconds at the top of an exercise. Press
of ways to thoroughly improve every major bodypart. CYCLE TRAINING Devote portions of your training PROGRESSIVE OVERLOAD To continue making BACK Bent-Over Row 2 8, 12
Each one relies on the strength of the chosen exercises, set 1 year to specific goals for strength, mass or getting 12 gains, your muscles need to work harder in a pro- LEGS Barbell Squat 2 8, 12
selection and rep ranges to target every muscle group. cut. This can help decrease your risk of injury and add gressive manner from one workout to the next. During SHOULDERS Overhead 2 8, 12
However, as with any training program, you can take variety to your routine. Cycle periods of high intensity and most of your training cycle, try to increase your weights Dumbbell Press
what we’ve given and tweak it, depending on your level of low intensity to allow for recovery and spur new gains. each session, do more reps or sets, or decrease your rest TRAPS Barbell Shrug 1 12
experience and need for higher intensities to blast through ECLECTIC TRAINING Incorporate a diverse selection periods between sets. BICEPS Close-Grip 1 12
any training plateau. The Weider Principles, a list of 2 of variables, such as set, rep and exercise schemes, PYRAMID TRAINING Incorporate a range of lighter Barbell Curl
13 to heavier weights for each exercise. Start light with
PHOTOGRAPHER’S NAME
weightlifting truisms gathered and honed by the father of into your workout. Bodypart routines should utilize both TRICEPS Lying Triceps 1 12
Extension
bodybuilding Joe Weider, have stood the test of time. mass-building multijoint moves and single-joint exercises. higher reps (12–15) to warm up the muscle, then gradually
CALVES Donkey Calf Raise 1 25
These 24 principles, which we’ve divided into three cate- INSTINCTIVE TRAINING Experiment to develop an increase the weight in each successive set while lowering
gories, have guided us for decades in our program design. 3 instinct as to what works best for you. Use your your reps (6–8). You could also reverse the procedure — ABS Double Crunch 1 to failure
We highly recommend that you use them, too, as you learn training results along with past experiences to constantly moving from high weight and low reps to low weight and Note: The above workout doesn’t include warm-up sets.
and advance your muscle-building efforts. fine-tune your program. Go by feel in the gym: If your high reps, aka a reverse pyramid. Rest 30 seconds between all sets.
Take a look around the gym and you can easily spot the beginners: guys doing barbell curls in rhythm with a pelvic
Not Making the Not Putting Your Not Practicing Not Paying
thrust, and a lot of bouncing out of the hole in squats and bench presses. Too bad they’re not the only ones making
mistakes. In fact, intermediate- and advanced-level bodybuilders also commonly make critical errors in their
3) Most of Your 4) Mind to Work 5) the “Little Things” 6) Attention
Time at the Gym Once you’ve been training If there’s one thing If you’re lucky enough to
workouts, ultimately slowing their progress. And there are also some universal bad habits that we gym rats
If you’re a gym member, for a while, your muscles advanced lifters know, it’s have a training partner,
commit from time to time that could be a burden to those around us.
then you’re paying for the adapt and you no longer sore joints and aches and make sure you use that to
resources to build a bet- make strength and size pains. These problems your advantage, not as a
Unbridled do every exercise for This also applies to over- alternatives include using
1) Enthusiasm every bodypart, but that ambitious lifters who get cables for raises, both in
ter body. So why waste
time when you’re there?
gains the way you did as
a beginner. While switch-
don’t just go away when
you’re lifting heavy day
hindrance to your pro-
gress. Studies show that
You want to get big, but enthusiasm needs to be carried away with volume front and behind your Too often, you’ll see lifters ing up exercises can help, after day. The more those who lift in the pres-
Rome wasn’t built in a day, tempered because hor- and intensity. back, and doing the move- — regardless of their level it’s time to rethink your progress you make, the ence of others have a ten-
and you won’t be, either. mones that break down Not Learning ment with one arm as you
Doing hours of biceps muscle quickly start ris- 2) Every Variation lean to the side by grip-
of experience — spending
a great deal of their time
approach and try some
extraordinary methods
more important it is to
pay attention to all the
dency to push around
more weight than they
curls won’t make your ing. Expect to hit your of a Given Move ping a vertical post with resting in the gym. to jump-start serious things you skipped as a would lifting alone. And
arms grow any faster — body hard for 45–60 min- While you may know how your opposite hand. Whether it’s taking a muscle growth. beginner, Garett says. after your partner helps
and could be counterpro- utes total, about 30 min- to perform every exercise Virtually every exercise longer-than-necessary “Listen to your body and This includes making sure you push through your
ductive. “Enthusiasm is utes for a given muscle in your workout with text- can be tweaked. “Knowing breather between sets, focus on the pump and you do a thorough warm- heavy sets, be sure to
good if you’ve never group; you can’t maintain book technique, you’ll how to do a particular leaving their racked and feeling the muscle work, up, doing rotator-cuff return the favor. Margin-
worked out before and the intensity very long build thicker, denser mus- move a number of ways towel-shrouded equip- worrying less about sets stretches and exercises, alizing your duties as
you’re starting a new when your energy levels cles if you learn how to do can be helpful when ment for a bathroom and reps,” Garett says. stretching afterward a reciprocating spotter
program, but doing too are trailing off. Also, each of its variations. For there’s a line in front of break or rubbernecking “Consciously make the (especially your low back by going through the
much too fast won’t do remember that training instance, if you’re doing you for a given piece of to get a look at the hottie decision to challenge and hamstrings to help motions, chatting or look-
your body any good,” says stimulates the process of standing dumbbell lateral equipment, but each and on Cardio Row, extended yourself by doing exer- prevent low-back pain) ing away will keep your
Adam Garett, a certified muscle breakdown, but raises for your middle every variation also rest can be detrimental to cises you hate, or by using and knowing the differ- partner from reaching
personal trainer at Bally growth occurs after your delts, also try doing the works the muscle a little your progress. Go to the other high-intensity meth- ence between good and his goals and is an open
Total Fitness in Oakland workout during your move from a seated posi- differently, and this helps gym to work — use your ods such as rest-pause or bad pain. Over the long invitation for injuries.
Park, Florida. recovery period, which is tion or one arm at a time build the muscle more couch at home to lounge cycled training that you term, such little things will Besides, you’ll have time
“Beginners often try to aided by good nutrition.” while standing. Other fully,” Garett explains. and grow. haven’t tried before.” prove huge. to socialize postworkout.
Each month, we fill these pages with fitness and nutrition fat-burning than doing cardio alone. In the study, a cardio-
“must dos” to educate you and keep you on the right track, only group burned just more than 20% of their total calories
but sometimes the best way to develop good habits is by from fat, while another group who did cardio after weights
learning what not to do. burned nearly 50% of their total calories from fat. One rea-
If you’re looking to shed some bodyfat, there are some son for this amazing disparity is that the body plows
very basic guidelines anyone can follow to start achieving through stored glycogen during your weight routine, mak-
results. For some reason, however, there are still those who ing fat the primary fuel source once it’s time for your cardio.
make a few cardinal mistakes. Here we explain the 10 BEST TIP: Perform cardio when it’ll be most productive for
things you absolutely should not do if you want to get lean. you — after you hit the weights. Try mixing in 3–4, 20–30-
If you’re doing any of them, your physique is in big trouble. minute, postlifting cardio sessions per week.
Now go to your room and read.
Eating fast-digesting carbs preworkout
Sticking to light weights and high reps Before you hit the gym, you definitely want to have some
“Heavy weight just bulks you up,” says the shapeless gym protein, but some people still reach for white toast, Gatorade
enthusiast. “Lighter weights with higher reps is what really and other fast-digesting carbs to round out their preworkout
gets you ripped.” Tsk, tsk tsk. Mr. Nonsense and his amoebic meal. Somewhere on a cave wall it is written in ancient San-
physique have good intentions, but this way of thinking is skrit: A carb is a carb is a carb. Today, we know better.
as archaic as eight-track cassettes. You definitely don’t want to head to the gym on an
High-rep sets definitely have their place — increasing empty tank, which is why you should fuel up in the 60–90
muscular endurance and pump, for instance — but they minutes or so before your first rep. But before you guzzle a
should never form the backbone of your program when sports drink or have a baked potato, know this: Fast-digest-
you’re trying to get lean. Sticking to lightweight sets (12–20 ing carbs will have a negative impact on your body’s ability
reps) for an extended period robs your muscles of what they to burn fat for fuel in the gym because they boost insulin.
need most — a constant challenge. In the absence of new This anabolic hormone is great to boost after the workout
stimuli, such as constantly increasing weight loads, your for encouraging muscle growth, but during the workout it
muscles will simply grow content and either plateau or blunts fat-burning.
backtrack in size and shape. Lifting heavier will help you BEST TIP: While having some carbs in your system is ideal
gain more lean tissue, which allows you to be slightly more preworkout, you’ll want to make smarter choices to keep
metabolic at rest. Plus, heavy training (6–8 reps) increases your fat-burning high. Take in 30–40 grams of slower-
the total caloric expenditure during and after your workout. digesting sources such as oatmeal, whole-grain bread, fruit
BEST TIP: Base your program on heavy, multijoint lifts or sweet potatoes 15–30 minutes before training. Research
such as squats, deadlifts and various presses that recruit and shows that athletes who eat these foods burn more fat.
build more total muscle and burn more calories. Use mod-
erate- (10–12 reps) and lightweight (12–20 reps) sets to com- Always doing steady-state cardio
plement your heavy training, not the other way around. at 70%–80% of max heart rate (MHR)
We love those skinny dudes who hit the treadmill with a
Performing cardio heart-rate monitor strapped around their chests — it helps
before weight training round out their already stylish headband-and-Adidas-
Some silly folks like to shamelessly exploit a fundamental Gazelles look. But that leisurely prance is simply no match
training mantra — that you should always train for priori- for a hard-sweat, fat-nuking interval session.
ties. If losing bodyfat is your primary goal, for example, Steady-state cardio done at 70%–80% of your max heart
then cardio should be your primary focus in the gym, right? rate will definitely eat away at bodyfat, but you may be sell-
This is one case where your priorities are just backward, ing yourself short. Your best bet is to train using intervals,
pal. While cardio by itself is certainly productive, doing where you frequently alternate between bouts of high Progress makes
cardio after your weight-training session is almost twice as intensity (80%–90% MHR) and low intensity (50%–60% perfect. Always
productive at burning fat. MHR). This method of training leaves the body burning strive for greater
Japanese researchers recently determined that doing a more fat long after you put in your last sprint — no heart- weight loads to get
big and lean
weight workout before cardio resulted in significantly more rate monitor required.
BEST TIP: Perform 20–30 minutes of interval training on a ting the treadmill Maurice Greene–style, make sure you’ve
treadmill, elliptical or bike 2–3 times per week. Try one primed your body to hold on to as much muscle as possible.
minute of high intensity (a fast run) followed by one Taking 10–20 grams of fast-digesting whey protein or 3–6
minute of low intensity (a slow walk) and keep repeating. grams of amino acids before a hard cardio session — partic-
ularly those done in the morning on an empty stomach —
Avoiding caffeine, will help ensure that your body has available energy for the
green tea and carnitine work ahead rather than tapping into muscle protein.
Men. We’re too proud to ask for directions, sure. That’s BEST TIP: Take 3–6 grams of amino acids or consume a
because our navigational prowess makes it unnecessary for light, 10–20-gram whey protein shake before cardio. This is
us to do so. But we’re here to tell you that refusing to use especially important for cardio before breakfast.
supplements to power your fat-fighting efforts could leave
you feeling as though you’re driving in circles. Eating three squares a day
When it comes to shedding bodyfat, there’s no substitute We don’t blame you entirely for this one. The whole
for hard training and sound dieting. But that doesn’t mean “breakfast, lunch and dinner” approach to nutrition has
you shouldn’t use everything at your disposal to speed up been an American mainstay seemingly since time began. It
your results. Virtually every fat-burner on the market con- has worked wonders, too, what with us Yanks now in the
tains some form of caffeine, green tea or carnitine. Why? midst of a national obesity epidemic.
All three attack fat-burning from different sides, making This philosophy works for our armed forces, but unless
your training and nutritional efforts all the more produc- you’re doing 8-mile hikes with a 70-pound rucksack twice
BEST TIP: Creatine bolsters your body’s ability to exert BEST TIP: If you plan on being adequately hydrated for
itself in short, powerful spurts, such as those experienced your workouts and for all the growth that happens after-
during weight training. Take 3–5 grams of some form of cre- ward, strive to take in 1–1.5 gallons of water per day.
atine 30 minutes before your workout and 3–5 grams imme-
diately afterward to keep strength and size gains coming. Limiting carbohydrate consumption
Man cannot live on protein alone. Gaining mass, cutting
Going dry weight, it doesn’t seem to matter. The bad rep that carbs
As we near the end of the list, you might be thinking, I’m have gotten in the media has steered many lifters away
actually doing most of this stuff right. Good for you. But one from this critical macronutrient, leaving people scratching
area where we see people falling well short of satisfactory their heads over their lack of progress. Carbs aren’t your
when it comes to building muscle is with water. enemy; in fact, they can be your biggest ally, especially if
Wait, what? Despite water’s ability to support blood vol- you’re trying to gain muscle. Make most of your carbohy-
ume while helping deter the breakdown of muscle via free drate sources slow-digesting foods — with the exception of
radicals, some guys just don’t want to be hitting the head your postworkout meal, in which 60–100 grams of fast-
every half-hour and therefore neglect their H2O con- digesting carbs are needed to drive glycogen to muscles.
sumption. But because you’re working out as hard as you BEST TIP: Take in 2 grams of carbs per pound of body-
are (or should be), you actually need more water than the weight per day, mostly from slow-digesting sources such as
average person. whole-wheat bread and oatmeal.
OF A GOOD THING?
DON’T MISTAKE DILIGENCE FOR INSANITY. GOING OVERBOARD WITH YOUR WEIGHT TRAINING MAY KEEP
Bringing the Over Under (Control)
The first step toward getting your overtrained wreck of a
because these meals help the body recover faster and much
more thoroughly.”
So don’t forget your 20 grams of protein and 40 grams of
body growing again is recognizing the symptoms. After slow-burning carbs before workouts. And don’t even think
YOU FROM REACHING YOUR GOALS IN THE GYM By the M&F Staff that, getting back on track is easier than you might think. about missing your 40–60 grams of whey protein and 40–60
“Overtraining is not caused in a day, nor can it be cured in grams of fast-digesting carbs after training. If you work out
So modest are we here at m&f that we’re sometimes loath The first place to look, however, is your routine. a day,” Peña says. “That’s why it’s very important to allow like a maniac and miss these key windows for nutrition,
to admit — we’re pretty good at what we do. Our annual “Overtraining is usually the result of training at too high ample time for recovery. This could mean taking several you’re begging to hit a wall.
workouts issue is a bodybuilder’s dream come true. Its of an intensity or with too much weight or too much vol- days, even weeks, off from the gym. This doesn’t mean Overtraining is — as the Marines in the movie Jarhead
value far exceeds its 30-day shelf life and will provide you ume for too long,” Stoppani says. zero activity, but staying away from heavy, intense lifting referred to the Iraqi desert — “The Big Suck” for lifters. For
service well beyond your next workout. These pages So if you’ve been doing four sets of six reps on most exer- is key. Outdoor activities, a change in scenery and lighter you, progress in the weight room is a passion, and you’re
include 85 specialized routines that you can spend the next cises, doing 20 sets per bodypart and mixing in, say, forced activity can aid in the recovery process.” willing to put yourself through the ringer to pursue it. But
several years experimenting with as you carve your body reps and drop sets for the last several months, you’re a You are, as always, what you eat, and the quality and tim- going overboard too often or for too long is a sure way to
into a rock-hard work of art. But before you can bear a like- prime candidate for an overtraining-induced plateau. The ing of your meals are important factors in preventing and interrupt your gains. The trick, then, is to temper your
ness to Michelangelo’s David, you have to be aware of the body, believe it or not, is only capable of so much in a given coming back from overtraining. “This means eating enough enthusiasm and periodize your weight training, alternat-
weaknesses of your flesh. It’s true what they say: You can period. After a while, it revolts — from the inside out. of the right kinds of foods, even splurging more than some- ing 6–8-week bouts of intense, heavy lifting with 6–8
get too much of a good thing. “The most significant changes that occur in someone one is used to, allow the mind a mental break from the pres- weeks of more moderate sessions. Keep that in mind when
While getting to the gym day in and day out may be one who’s overtrained are hormonal,” Stoppani says. “Your sure of trying to achieve perfection, not to mention the phys- you start up any of the programs in this or any other issue
of your fondest pastimes, going balls to the wall for too testosterone levels fall and your cortisol levels are elevated. ical results that will follow,” Peña says. of muscle & fitness. M&F
long — tons of weight, a lot of sets, intensity techniques The increase in cortisol, which is a stress hormone, turns
galore — could actually end up bringing an abrupt halt to your body catabolic and causes you to lose muscle and
your progress. A decade ago they called it wussing out.
Today they call it overtraining.
strength. Growth hormone levels also fall, further limiting
gains in size and strength.”
OVERTRAINING
101
“Overtraining is a very real condition experienced by As if that’s not enough, your body experiences depressed
bodybuilders characterized by an increased resting heart levels of thyroid hormones, sapping you of energy, and your
rate, unusually long recovery times after exercise, sleeping adrenaline levels can go haywire, affecting your body’s abil-
troubles, increased sweating, irritability, digestion problems, ity to generate energy during workouts. Getting sick more
fatigue, depression and drops in strength and endurance,” often? That’s another sign of overtraining — your immune
says m&f Senior Science Editor Jim Stoppani, PhD. system takes a beating after prolonged bouts of high-inten-
Despite the clarity of symptoms, overtraining can still sity exercise. Sore joints are also part of the misery.
sometimes be difficult to diagnose. “What appears to be HERE’S HOW TO IDENTIFY WHETHER YOUR BODY
a plateau in progress caused by lack of proper diet or inten- IS OVERTRAINED AND HOW TO BUST OUT OF YOUR
sity can be mistaken for the syndrome of overtraining RUT ONCE YOU’RE THERE
itself,” says m&f Fitness Director Jimmy Peña, MS, CSCS.
“That can often fuel the pattern of overtraining in affected
Overtraining is WHAT TO WATCH FOR
individuals who aren’t conscious of the condition or refuse
to acknowledge the symptoms.” not caused in a Fatigue
Increased resting heart rate
Drop in blood pressure
Irritability
So before you put this issue to its fullest use, you should Digestion problems Depression
understand the ins and outs of overtraining. day, nor can it Decrease in strength
Decrease in muscle mass
Joint pain
Sleeping troubles
An Inside Look
Some of the symptoms of overtraining are pretty tough to be cured in a WHAT TO DO WHEN OVERTRAINED
1) Reduce training volume, intensity and/or frequency,
peg. Maybe you’re in a bad mood simply because the guy
who used the leg press before you neglected to wipe down
the bench or remove his plates. And it could be that you’re
day. That’s why or take an extended break of 1–2 weeks
2) Loosen normal dietary restrictions
3) Engage in non-gym activities
tired because you decided to watch a few repeats of Family
Guy on Cartoon Network the night before. But some it’s important 4) Start supplementing with protein (20 grams of whey
immediately preworkout and 40 grams of whey or
things are easier to catch and should thus raise a red flag.
to allow ample
a whey-casein mix immediately postworkout) and
A decrease in muscle mass, for example, can be easy to glutamine (5 grams with breakfast, pre- and post-
see for a guy who has been monitoring his progress in the workout, and before bed)
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