Muscle Talk for the Humble

I thought because I'm a hardcore professional with the sand of Muscle
Beach under his fingernails and the stripes of Dungeon dwelling across
his back, visitors of davedraper.com would be a gnarly mob with their
own brand of iron wear and tear. We're bombers, after all. Not
necessarily so, Joe. Think again, Ben.

It seems there are more untested, runway-bound bombers wandering our
pages, reading the newsletter, lurking the forum and sending emails
than you can rattle a plate at. To many, designing a routine is rocket
science, implementing it like crossing the Alps on a goat.

They're not dumb. Obviously, they've come to the right place for the
right reasons. For most it has been awhile since they exerted
themselves -- high school or college, and before marriage, kids, job
and assorted bulges. They just need a little direction and
encouragement.

Considering this startling observation, a few basic training
principles might be in order for the rusty and out-of-touch, the
clueless and ill-informed, the tired and wasted. We'll all benefit.
It's good to return to the faded dog-eared pages of our training log
to rediscover and uncover, to remind and recall. There's light in the
darkness, brilliance in the shadows. We find truth, wonder and
creativity in faded memories.

The most direct way to build muscle and strength is to lift weights
consistently and hard. That's rule number 1. It's wise to have a
simple plan and execute it consistently and hard. That's rule number

2.
How basic can it get? Two rules: lift weights and have a plan. Two
precepts: work hard and be consistent.

Designing a plan -- routine, workout, program, scheme, methodology --
is not rocket science as presumed by some; it's a notch above a
no-brainer. Let's face it, if this pursuit took brains, I'd be picking
up trash on the interstate. Begin by asking yourself the following
fundamental questions:

> What do I know about the subject -- zero, vaguely familiar,
intermediate level, former trainee?

> What do I want to accomplish? What are my goals?

> How much of myself am I willing to invest: time, resources and
energy?

> Where, when and with what will I exercise?

> Finally, will I? Or is this where the little experiment ends?

More questions will arise now that you've initiated the conversation.
Some will be tough, some silly. They'll be bound in the mind and body,
the heart and the soul. They will perplex you, frustrate you and drive
you up a wall. Be Strong. The answers will lead you to success and
fulfillment, or bowling, beer and the couch.

Step one: Imagine the body as a collection of separate and basic, yet
inter-related bodyparts or muscle groups. They are the chest region,
the back, shoulders, biceps, triceps, midsection and legs.

Step two: For each muscle group there are relatively specific
exercises for their development.

Side note: No exercise recruits one muscle without engaging closely
associated and attached muscles. Here's where we exercise our
commonsense, as well as our sinew. Muscles and systems of muscles are
connected. This is cool to know, encouraging and technically
important. We're getting more pump and burn for every set and rep we
perform.

Step three: Determine and list the various simple exercises for the
various groups by inventing, inquiring, reading or observing. Here's a
quick rundown of the basics to satisfy today's needs:

Chest region > Flat bench press, incline barbell press, flat and
incline dumbbell press, decline press, cable crossover or pec-deck,
flat or incline fly, pushups, dips

Back > Deadlift -- stiff and bent-leg, bent-over barbell row, dumbbell
row, seated lat row, variations of cable pulldowns, pullovers

Shoulder > Barbell press and dumbbell press, standing, on flat bench
or various degrees of incline, lateral raises -- front, side, rear,
upright rows, pushups and dips

Biceps > Standing barbell curl, dumbbell curl -- standing, seated,
incline and alternate, thumbs-up curl, reverse curl, straight bar or
bent-bar

Triceps > Lying or standing triceps extensions with bar or dumbbells,
narrow-grip bench press, pulley-pushdown, behind neck pulley
extension, dips, dumbbell kick-backs

Midsection > crunches, leg-raise, hanging leg-raise, rope-tucks,
hyperextensions

Legs > Leg extensions, leg curl, squat, lunge, leg press, calf-raise

The list is sufficient since we are not compiling material for The
Official Unabridged Encyclopedia of Musclebuilding.

Step four: Choose one or more exercises from the lists to design a
routine to match your needs -- your goals, purposes and ambitions,
desires and level of development.

I've got an idea (jaws drop, lightening flashes, thunder rumbles).
Since I'm already in the pilot's seat and have my hands on the
controls, I'll piece together an assortment of workouts of diverse
levels and present comments along the way.

As we're limited in space, time, capabilities and attention span, the
exercise will be named only and not demonstrated. Help me and yourself
by using your commonsense and imagination, two more of our great
resources too seldom exercised. Let's begin.

No equipment? FEW is for you (Freehand Exercise Works).

Freehand pushups, dips and chins, running and crunches are hard to
beat for building a guy's or gal's entire body. They are simple and
healthy, and can be practiced and developed right here, right now with
no equipment and a little resourcefulness.

Raw, free-style training is instructive, insightful, demanding and
friendly. It encourages improvisation, stimulates the instincts, pumps
and burns the muscles, shapes them and strengthens them and brings you
close to the action.

These movements get you going, take you there, and keep you there.

At first, play -- push, pull, experiment, stretch, strain, entertain
-- with the freehand moves to get to know them, the form, the degrees
of exertion, what muscles are involved, where you are strong and where
you are weak, and uncover any perceived injuries or limitations. This
testing and inspecting will prepare and strengthen your muscles and
insertions, familiarize you with the concept of routine training,
provide comfort and confidence in your pursuit and excite discipline.

Workman, know your job, know your tools.

Here's a plan once you're ready, Freddy. For you too, Betty Sue.

1) Run and jump whenever you get the urge, kids. Run or bike 10 to 15
minutes every other day, adults. Daily walking works wonders for
youngsters with long histories. Determine your own comfort zone and
go. You're in motion and that's an accomplishment. Devotion advances
as your fitness advances.

2) Practice your crunches at the beginning of your workout session for
a warm-up, or at the end for completeness. Whatever works for you
works best. Lately, I switch between the before and after placements
according to desire, energy or time. Important: Do not skip [3 x
maximum reps (25) with sets of leg raises (10-20) between sets of
crunches when you're ready].

3) Pushups are considered an ordinary exercise, almost cliché. Do not
under-evaluate their power and potential. The movement involves the
whole body from the fingertips to the toes, and when practiced with
correct form with a focus on developing muscle and not on counting
wild and explosive reps to collect numbers, pushups are a substantial
body builder.

4) Similarly, dips and chins, whether done with the assist of a
platform or under one's own power, these simple exercises are valuable
muscle builders shapers and conditioners by themselves or when
included in a weight advanced workout. To the point of nausea and
annoyance, I underscore focus on exercise execution and muscle
engagement. Shoot me.

5) Eventually, an orderly program of the freehand movements is wise.
Personal law and order prevent chaos, encourage proper performance and
define your input and output. They improve discipline.

Once you've established a working relationship with the exercises,
here are some simple outlines:

> Perform a set of each exercise to maximum repetitions every day,
five days a week.

> Or, do two or three sets of each to maximum reps every other day.

> Try four sets of pushups to max on day one, four sets of widegrip
chins on day two, four sets of dips on day three, four sets of close
grip chins on day four and rest two days. Run every other day and do
midsection every other day according to time and desire.

> Do a push exercise followed by a pull exercise (AKA supersetting),
as follows:
Pushup and widegrip chin -- 2-4 sets x max reps
Dip and close-grip chin -- 2-4 sets x max reps
Arrange the combinations over a weekly period (alternating combos,
combining and practicing every other day). Support with running,
walking and midsection every other day according to time and desire.

Freehand exercise, smart eating and right living makes strong men and
women of feeble girls and boys.

Got iron?

Here's one of my favorite standards for the early trainee. You've seen
it before; it must be good. I like the scheme because it works for me
(and Arnold and Zane and Franco and Katz and Sergio and Lee and Zabo
and Reeves and Cutler) when time is short, I'm unfocused, on the road
or between solid workout regimens. It's complete, smoothly overlaps
muscle groups, and has muscle appeal, push-pull rhythm and pump-burn
excitement.

Three alternate days a week with aerobic and midsection when you
please (which doesn't mean never, Bub):

Musclebuilder 101-A

> Medium wide bench press -- Chest and associated muscles (front delt,
triceps, related upper body mass)

> Widegrip pulldown -- Lats and associated muscles (biceps, minor pec,
related upper body mass)

> Standing barbell curl -- Biceps, forearm and grip (plus whole-body
musculature -- including midsection and legs -- assisting the minor
thrusting action and body-stabilization)

> Freehand or machine dips -- Triceps, pecs, deltoids, upper back and
abs

> Walking Lunges -- Legs

Sets and reps depend on lifter and his or her status:
1 set of 10 reps for the total beginner
2 sets of 10 reps for the same lifter in 4 to 6 workouts
3 sets of 8-10 reps in a month
4-5 sets of reps of choice for bombers when the need arises

Look out for low-flying objects, bombers. Crash landings are not
uncommon this time of year -- shorter days, colder temperatures,
holidays on the prowl, sniffles, the lure of the fireplace and hot
toddies.

The end-of-year-challenge has gained volume and momentum, and
successes already. Join in the fun and devotion, the learning and
growing. It works.

Take your time before it's too late...

Go... Godspeed... Dave

More schemes, routines and jellybeans next week. No jellybeans... just
kidding.

Source: davedraper.com