Getting Stronger Is A Must – Part 3

Lets get right into this.

Just like I did for the Abdominal Muscles, I will be giving you my recommended foundation exercises. Then I will follow with a list of others you can choose from.

Also before I get into the actual exercises I want to discuss three important elements;

1. Percentage of weight you should use during the exercise.

I recommend that you use between 40% to 60% of your max weight. So if your max weight is 100 lbs then you would use 40 lbs minimum.

For you beginners, that don’t know what your max weight is, use the amount of weight that you can just barely finish your set with. It will take some experimenting, don’t get frustrated remember The Torpedo Principal.

2. Controlling the weight during exercise

When lifting make sure your not jerking or slinging the weight. Whether your pushing or pulling you want to have a smooth controlled movement.

This will accomplish 2 things. First, it will keep you from lifting with bad form and second, it will minimize injuries.

3. The rest periods between sets and exercises (single and partners)

I recommend that you keep your rest periods very low. Between sets 30 seconds to 45 seconds. Beginners 45 seconds to 1 1/2 minutes. Between exercises 1 minute to 1 1/2 minutes. For beginners 1 1/2 minutes to 2 minutes.

When working with a partner their is no rest periods.  Go right through the sets and the exercises. Your rest is while your supporting your partner.

Now lets look at the Front Muscle Group. Again, what I call the Vanity Group. The muscle group consist of the Chest, Triceps, Biceps and Forearms.

Quick note: I will be giving you two types of exercises, Combination and Isolation. Combination Exercises are exercises that have more than one muscle group participates almost on an equal basis.  For example the Bench Press. It actually includes the Shoulders and Triceps, along with the Chest. The three muscles almost equally share the work. Isolation Exercises are exercises that isolate a muscle, where it is doing at least 80% of the work. For example Chest Flyes isolate the Chest muscle about 90%.

I will be mixing the Combination and Isolation Exercises together, but I will tag each exercise so you know which is which.

Lets look at the Chest. The 3 basic exercises I recommend are:

1. The Chest Dumbbell Bench Press    -    Combination

1. Lie down on a bench, step or the floor. Begin with the barbell hovering just over the chest, elbows bent. Place the hands on the bar a bit wider than the shoulders.
2. Contract the chest and push the weight straight up over the chest without locking the elbows at the top.
3. Bend the elbows and lower the weight down until the elbows are just below the level of the chest.
4. Repeat for 4 sets 15 reps.

Tips

• Keep the abs contracted throughout the movement to protect your back.
• Keep the motion slow and controlled — try not to use momentum.

2. The Chest Dumbbell Flyes   -   Isolation

1. Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.
2. Keeping the elbows slightly bent, lower the arms out to the sides and down until they’re level with the chest.
3. Keep the elbows in a fixed position and avoid lowering the weights too low.
4. Squeeze chest to bring the arms back up as though you’re hugging a tree.
5. Repeat for 4 sets of 15 reps.

3. Pushups   -   Combination

1. Get down on the hands and knees, positioning the hands a bit wider than the shoulders.
2. Push the knees up so that you’re resting on the hands and toes. Keep the abs engaged and make sure your body is in a straight line from the head to the heels.
3. Bend the elbows and lower into a pushup until your elbows are at about 90 degrees.
4. Press back to start and repeat for 4 sets of 20 reps.

Tips

• Don’t lead with your chin. Keep your head down so that your neck is in alignment with the rest of your body throughout the movement.
• Avoid sagging in the middle. If you do, take both knees down to the floor to give the back more support.

Additional Chest Exercises

1. Incline Chest Dumbbell Flyes   -   Isolation
2. Incline Chest Dumbbell Press  -   Combination
3. Machine Chest Flyes – Isolation
4. Judo Pushups – Combination

Quick note: I recommend the Dumbbell exercises over the Straight Bar Bench Press. When using the dumbbells you must maintain balance and you can not cheat like you can on the Straight Bar. You can shift your body where your using your stronger side more to make the lift.

Lets look at the Triceps. The 3 basic exercises I recommend are:

1. Seated Tricep Extension   -   Combination

1. Sit on a bench or ball (more challenging) and hold a medium weight at one end with both hands overlapping one another.
2. Take the weight straight up overhead with the arms next to the ears.
3. Lower the weight behind the head until elbows are at about 90 degree angles.
4. Squeeze the triceps to straighten the arms without locking the joints.
5. Repeat for 4 sets of 15 reps.

2. Tricep Kickbacks – Isolation

1. Sit on a bench or ball (more challenging) and hold a medium weight at one end with both hands overlapping one another.
2. Take the weight straight up overhead with the arms next to the ears.
3. Lower the weight behind the head until elbows are at about 90 degree angles.
4. Squeeze the triceps to straighten the arms without locking the joints.
5. Repeat for 4 sets of 15 reps.

3. Tripcep Dips   -   Isolation

1. Sit on a bench or chair.
2. Begin with the hands next to or slightly under the hips.
3. Lift up onto the hands and bring the hips forward off the chair.
4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair.
5. Push back up without locking the elbows and repeat for 4 sets of 20 reps.

Tips

• Keep the shoulders down and away from the ears to protect them from injury.
• Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.
• To make it easier, move the feet to the floor.

Addtional Tricep Exercises

1. Dumbbell Tricep Press – Isolation
2. Overhead Cable Extension – Isolation
3. Tricep Pulldowns – Combination
4. Exercise Ball Pushup – Combination

Next lets look at the Bicep muscles. The 3 basic exercises I recommend are:

1. Bicep Dumbbell Curl – Isolation

1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
2. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don’t lock the joints and try to keep tension on the muscle)
5. Repeat for 4 sets of 15 reps.

Bicep Dumbbell Preacher Curl – Isolation

1. Holding weights, kneel in front of the ball and drape yourself over it, placing the elbows about halfway down the ball and parallel to one another.
2. Lower the weights until arms are almost fully extended.
3. Contract the biceps to raise the weights until the forearms are vertical to the back of the upper arm.
4. Repeat for 4 sets of 15 reps.

Tips

• This move can strain the front side of the elbow if you use weight that is too heavy or if you don’t position yourself correctly. If you feel any pain or discomfort, skip this exercise.
• Use control when lowering the weight to avoid injury.
• Don’t stop short of full range of motion. Try to lower the weights until your arms are nearly straight.

3. Hammer Curls – Isolation

1. Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs.
2. Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders.
3. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
4. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don’t lock the joints and try to keep tension on the muscle)
5. Repeat for 4 sets of 15 reps.

Additional Bicep Exercises

1. Dumbbell Alternate Bicep Curl – Isolation
2. Cross Body Hammer Curl – Isolation
3. Chinups – Combination
4. Concentration Curl – Isolation
5. Preacher Hammer Dumbbell Curl – Isolation

Finally lets look at the Forearm muscles. The 2 basic exercises I recommend are:

1. Palms Down Dumbbell Wrist Curl – Isolation

1. Hold two dumbbells and sit at the end of a flat bench with your feet on the floor about 20 inches apart.
2. Lean foreward and place forearms on upper thighs, palms up.
3. Place the back of your wrists over your knees.
4. Lower dumbbells as far as possible keeping a tight grip.
5. Curl dumbbell up as high as possible.

I have decided to end this session here, I want to keep each muscle group separate. Tomorrow I will deal with the Leg Muscle Group. Until then keep moving forward.

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