By The Editors of Maximum Fitness & Jimmy Smith, CSCS
Are you addicted to the weight machines at the gym—and finding it really hard to gain muscle? Well, MaxFit loyalists, it’s time to take that next big step and explore the wonderful world of free weights. Six weeks of this and you’ll be making gains in no time.
BARBELL SQUAT TARGETS Quads SETUP Standing with your feet wider than shoulder width apart, balance a barbell across your traps. Before you continue with this exercise, make sure that the bar is balanced properly. ACTION Once you feel comfortably balanced, contract your quadriceps and gluteal muscles and lower your body slowly. When you reach the point where your upper legs are just below parallel to the floor, push back up to the top without “locking out” and repeat the movement. Make sure to keep your abdominal muscles tight to protect your lower back. Don’t round your back and be sure to keep your head up and your eyes fixed ahead as you perform this move.
|
STANDING CABLE FLYE TARGETS The sternal region of the pectoralis major SETUP Using the upper pulley on both sides of a cable apparatus, take a handle in each hand. ACTION Keeping your elbows slightly bent and moving your arms only from your shoulder joints, bring your hands together and squeeze your pecs. Allow the cable to stretch your pecs as you return to the starting position.
|
LATERAL RAISE TARGETS Middle delts SETUP Stand with your torso straight and a pair of dumbbells at your sides, with your palms facing you. ACTION With your elbows slightly bent and your hands tilted forward, lift the dumbbells out to your sides while keeping your torso stationary. Lead with your elbows, moving up until your arms are parallel to the floor. Slowly lower the dumbbells and repeat.
|
BENCH DIP TARGETS Triceps SETUP You can perform this exercise with your hands on a bench behind your back and your feet on the floor. ACTION Slowly bend your elbows, allowing gravity to pull your torso toward the floor. When your elbows are bent 90 degrees, pause briefly, and then push yourself back to the starting position relying on triceps stength.
|
CRUNCH TARGETS Rectus abdominis SETUP Place your feet on the floor so that your knees are comfortably bent. Place your arms across your chest or keep them open, with your fingertips just grazing the back of your head. ACTION Pulling with your abs, raise your upper body in an arcing motion so that your chest moves toward your knees. Crunch down on your abs at the top of the movement and hold for a moment. With your abs still tight, lower your body until your upper back makes contact with the floor. Do not pull your head with your hands.
|
SINGLE-LEG DUMBBELL CALF RAISE TARGETS Gastrocnemius SETUP Grab a pair of dumbbells and let them hang alongside your hips. Position the ball of one foot on a wooden block or step and let the other foot hang free. ACTION Rise up on the ball of your foot as high as possible to contract your calf muscle. Slowly lower your heel as far as you can to stretch your calf muscle. Repeat for the required number of reps and switch feet.
|
| EXERCISE | SETS/REPS |
| A1) BARBELL SQUAT | 4 sets of 8 reps |
| A2) CABLE STANDING FLYE | 4 sets of 10 reps |
| B1) LATERAL RAISE | 3 sets of 10 reps |
| B2) BENCH DIP | 3 sets of 10 reps |
| C1) CRUNCH | 3 sets of 10 reps |
| C2) DB SINGLE-LEG CALF RAISE | 3 sets of 10 reps |
| NOTE: Do one set of A1 then one set of A2 then rest. Then go back and repeat A1 and A2 until you do all of the required sets before moving on to B1 and B2 and so on. Perform this workout twice a week. Two other days of the week get into the gym and just focus on multi-joint exercises like the bench press, deadlift and chin-ups. | |
Want a fitness avenue beyond free weights? Try the machines. The September/October issue of Maximum Fitness—on newsstands August 26, 2008—has machine alternatives that will bring some real benefits to your muscles.
