Jump Rope Training - Not For "Sissy Girls"

Yes, I realise that the accepted English term for this exercise is 'skipping'. However, humour my affection for certain American terminology, because by what ever name you want to call it, rope jumping is one of the best cardio/conditioning exercises available. Period.

The sports training potential of rope jumping has long been under-estimated, and jumping has been used to its full potential in only a few sports: boxing, wrestling (non-professional), tennis, and martial arts. Many coaches of other sports encourage jump rope training for their athletes but are not sure how to use it to meet the unique training demands of their sport. When done properly, jump rope training can lead to dramatic improvements in sports performance.

Bruce Lee used rope jumping as a warm-up and training strategy to develop timing, balance, quickness and speed. "The Greatest" Muhammad Ali, is often depicted in photos are rope jumping that personifies the image of power, grace and agility.

Now, don't be mistaken - jump-rope does not solely belong to the realm of professional athletes and die-hard fitness enthusiasts. When many people talk about "doing cardio" without the benefit of other people's wisdom, this equates to doing 15-45 minutes on the cross-trainer and calling it a day. Yes, this will burn calories. Yes, this can improve your endurance to low-intensity training. But presumably, the purpose of "doing cardio" is to train and develop the strength and conditioning of your heart as well as burning calories, losing body fat and attempting to improve your overall sexiness.



The numbers below show that rope jumping performed at a low intensity of 120 RPM (revolutions per minute) produces cardiovascular benefits. For those who prefer to use rope jumping as a fat-burning program, the following information is provided as a comparison between rope jumping and other fitness training activities

10 minutes of rope jumping at 120 RPM produces the same cardiovascular fitness as the following activities

Because jumping rope incorporates all the muscle groups and joints of the upper and lower body, it has greater fat-burning benefits than most cardiovascular activities, especially those that only emphasise lower-body muscle groups. A 150 lb person jumping rope at an average speed of 120 RPM burns 750 calories per hour. Calories expended are determined by body weight. Therefore, a heavier athlete would burn more calories during rope jumping. Jump rope rates a close second to running in burning calories. But when arm and complex foot movements are added to a jumping session, its fat-burning capacities are immeasurable.

Rope jumping requires the coordination of several muscle groups to sustain the precisely timed and rhythmic movements that are integral to the exercise. It's the coordination of these muscle groups that increases the athlete's capacity for dynamic balance - the ability to maintain equilibrium while executing complex, vigorous and omni-directional movements.

Rope jumping increases dynamic balance because the athlete must make numerous neuromuscular adjustments to the imbalance created by each of the hundreds of jumps per training session. These adjustments also force the athlete to balance the body weight on the balls of their feet, reinforcing the 'universal athletic position'. Ongoing adjustments also increase an athlete's capacity for streamlined and efficient movements. These in turn can create a synergy between quickness, timing and strength that generates power and explosiveness while also extending endurance. Energy conserved through efficient movements is available for improved performance.

But as I've previously stated, this blog is not aimed solely at professional athletes looking to improve their speed, quickness, agility and explosiveness. In addition to these benefits, properly structured jump rope training will also develop the following:

• Increased wrist, ankle and knee strength
• Conditioning of the back, shoulders and chest
• Increased grip strength
• Improved posture
• Increased proprioception of the feet and ankles (the ability to fine tune movements in response to spatial awareness)
• Increased strength in the calves and quadriceps
• Fat burning through the recruitment of multiple muscle groups.

So as you can see, rope jumping is something that you should incorporate, at least periodically, into your cardio program. One of the most important pieces of advice I can offer, however, is to perform your rope jumping on a surface with some slight give i.e. the hard rubber mats often found in gyms. This will allow a slight dissipation of the recoil force from jumping up and down, reducing the strain on your knees and ankles. Do not perform this exercise on concrete or hard-wooden surfaces if possible. As with any exercise, push yourself - 1 minute of jumping and 5 minutes of rest will not give results. By the end of your session, you should be hard of breath, sweating profusely, and genuinely spent of energy (if performed for a specific rope jumping workout). Low intensity rope jumping interspersed with resistance training is a challenging but ultimately incredibly rewarding program.

And if you still have your doubts, just remember:

Rocky did it.

Product Review: MuscleTech Nitro-Tech Hardcore Pro Series Vs. Optimum Nutrition Platinum Hydro Whey

For anyone engaging in dedicated athletic training, supplementing your diet with a high-quality protein source is essential. Although the vast majority of people who regularly practice some form of resistance exercise program would not define themselves as 'bodybuilders', the exercises they perform for the results they want to achieve follow basic body-building principles - by very definition, they are 'building their bodies' (or 'toning' for the more reserved gym-goers). It makes sense, therefore, to supply your body with the highest quality 'building material' if you wish to develop the highest quality muscle strength, tone and conditioning through your exercise program.

Which leads me to the subject of this weeks blog. For the longest time, I have been an avid proponent of MuscleTech products. MuscleTech is one of the largest and well-established sports supplement companies in the world, one of the main U.S. players in the industry. "Scientifically developed based on research at: St. Francis Xavier University & The University of Saskatchewan" is the tag-line of all Muscle-Tech products. During my tenure in WWE, amid a newly-established anti-drug wellness policy, the MuscleTech products I took also proved reliable. Together with the positive results I experienced, this was enough for me to ignore other products on the market.

However, the best way to study is to learn from more experienced people, and after conducting my own research, my long-established belief in MuscleTech products was shaken, basically, because so many people were adamantly against the company over doubts concerning the quality, price and false promises made. My research was in fact triggered by getting back on Cell-Tech (creatine), and experiencing a distinct bloating effect that became very noticeable having been off any type of supplementation for several months.

Enter Optimum Nutrition. I say that in a sense of my personal awareness of the company, Optimum Nutrition has been around for many years and is also a major U.S. player in the sports supplementation industry. It is also arguably the most highly regarded and well-reviewed supplement company today, which was why I was willing to mix-up my products and try something new.

Based on the reviews that I read and the over-whelming positive feedback, what I discovered to take the place of MT's Nitro-Tech HC/PS, was ON's Platinum Hydro Whey.

Below I have created a basic comparison table based on my personal opinion, results gained, and the feedback of over a hundred supplement users, with a brief description concerning my conclusion

"How do I get a six-pack?"

Last, but certainly not least, the conclusion of my personal workout regimen falls on the abdominals. The abs are considered your core muscles, in the sense that they are worked every day in a constant effort of stabilisation and contraction. It makes sense, therefore, that you are able to train your abdominals every day (to dispel the excuse of "I don't have time to do my abs").

The fact is, anyone who takes pride in their physique and is determined to display an attractive overall physical presence should have well-developed abs. You can argue 'genetic structure' as much as you like, but the fact is, no matter your strengths and weak points, well-developed abs can hide your weak-points to a great degree, as they are the visual centre of the body.

When performing heavy movements such as squats and deadlifts, your abs and obliques (the muscles that run down the side of your waist) are put under tremendous tension in a stabilising role, but are not subjected to full range of motion exercises which are crucial to proper abdominal development. For this reason, no matter your size, build or strength, it is unnecessary to train your abs with any extra resistance (although some exercises require more effort because you are using more of your bodyweight.

The most important goal of abdominal training is definition. The classic question "How do I get a six-pack?" is actually very simple to answer, but many fail to realise this involves two things - training and developing the abdominals AND reducing body fat sufficiently to reveal the muscularity beneath. So in that sense, EVERYONE has a six-pack (at least). Diet and aerobic exercise are crucial to display them.

When the abdominal muscles contract, a very simple thing happens: They pull the rib cage and the pelvis toward each other in a short, "crunching" motion. No matter what kind of ab exercise you do, if it is really a primary ab movement this is what happens. The back doesn't bend much doing a sit-up, while it curls a lot doing a crunch. That is the secret to full-range, quality isolation training of the abdominals.

For the obliques, many bodybuilders will avoid performing movements with extra resistance to avoid developing an over-developed mid-section, which can take away from the classic 'V' taper that is so desirable. Instead, try to stick to non-resistance movements such as twists and side bends, using no weight, which tighten the muscles without causing them to become too big.

You don't train abs for quality by contracting them against heavy resistance, by doing hip-flexor rather than abdominal exercises, or with fast, short choppy movements. The best abdominal training involves slow, controlled, full-range of motion exercises, and holding at the point of full contraction to achieve a full peak contraction.

For my personal ab training, I've found that the TRX machine is invaluable, as your core is constantly engaged the whole time you are using the machine, and you have a great variety of motion to perform twisting movements with straight legs, or reverse crunches (bringing your knees in to your chest). Twisting knee tucks, reverse crunches, and straight-legged twists (where you bring your legs around in a big arc making sure they don't drop below your hips) are great fun and very intense. More traditional exercises such as cable crunches are also ideal, as long as they are performed in a strict manner with no cheating.

For the more advanced ab training, some useful pieces of equipment include 'ab slings/cradles' - where you place your arms in suspended slings for knee tuck movements - and a big stick. Twists performed with a stick held behind your head are great to tighten your obliques whilst avoiding developing an overly thick mid-section.

Resistance Program #4 - Legs

Oh yes, I've gone and saved the best 'til last - the leg workout. The first thing to appreciate about the leg muscles is that they are some of the biggest muscles of the body. The muscle of the leg are capable of great power and endurance, able to propel the body hundreds of kilometers or shift literally a tonne in weight. If you are an athlete, regardless of the sport you play, the benefits of proper leg training are essential to maximise your athletic performance - explosive power and endurance are essential and measurable qualities in sport.

But having studied from the masters of their craft, and attempting first hand the lessons that they preach, any gym veteran will agree with me that, put simply:

Leg workouts = war

What do I mean by this? Because of their built-in genetic thresholds for endurance, power and muscle fibre density, to truly train your legs to a high standard requires you to bomb your leg muscles with more weight, sets and reps then any other body-part. To hear the training stories of some of the greats (Tom Platz, Franco Columbu - who both possessed tremendous leg development) is a humbling experience. But remember that technique is always the most important factor when training, regardless of your level of expertise or fitness goals.

With me, I am limited to a degree on the time and equipment necessary to truly blast my legs. The gym at an Esporta Health Club is effective, but never intended to be a heavy lifting environment geared towards people craving hardcore muscle development! My philosophy is to keep it basic, but still to force myself as hard as I can go. Legs have always been a weak point of mine - correction; I have always allowed legs to be a weak point of mine. For the longest time, I lacked the necessary mentality to train my legs - I was not tuned into leg training at all. When I did martial arts, I told myself that I did not need bulky legs, just flexibility and quickness (which is true). With wrestling, for the longest time I wore long spandex that covered my legs, and I reasoned that as long as I could get up for a high drop-kick or leap frog someone, that was all that mattered.

Then they stuck me in trunks, and oh boy did my negligence come back to bite me in the ass...

So today, I try to put a lot of emphasis on my legs to make up some lost ground. It's far from perfect, but so far, this program is giving me some good results. One thing that I don't do with legs that I should do is to superset my exercises. Why I don't, I'm not quite sure - I think perhaps it's because I want to devote total attention to one leg exercise at a time. But my advice is to do as I say, not as I do - superset your leg exercises to really feel the burn.

1. Calf Raises (15 sets @ 20, 15, 10 reps)

Professional body-builders would put this muscle group in a program to itself because of it's importance to total body development and proportion. I recognise calves as my greatest weak point, and now take great pride in showing calf veins (the biggest of which I now call 'El Gigantor'). Training the calves requires a lot of weight, sets and reps - there's no way around it. Your calf muscles have carried your body weight your entire life, but have hardly ever been called upon to perform at the extreme ranges of it's potential movement - full extension or contraction. It is also important to remember that the calf muscles can be targeted in multiple directions by changing the direction of stress placed upon them - toes pointing in stresses the outside more, toes pointing out stresses the inside more. Toes facing forward will allow overall calf development. In my workout, I perform 5 sets for each position, starting with toes in at 20 reps, toes out at 15 reps, and then finishing with toes facing forward for 10 reps as heavy as I can go.

N.B. Calves are something that you can train without really realising it - in between sets of any exercise, perform calf raises. You won't have the weight, but really focus on full extension and really feeling the contraction. At work behind a desk, come up on your toes and squeeze your calves - it will all add up

2. Seated Leg Extensions (5 sets @ 15 reps)

Purpose of exercise: To define and shape the front of the thigh. Leg extensions are great for getting really deep definition in the thighs without losing size, and especially for developing the area around the knees. Always perform this exercise before attempting squats - I wish I had heard of this a lot earlier in my training, but this movement will help prepare your legs (especially the ligaments of your knees) for the heavy stresses that squats impose. Using one of the various leg extension machines, sit in the seat and hook your feet underneath the padded bar. Extend your legs out to the maximum without cheating the weight up, really feeling the contraction in your quadriceps, then lower the weight slowly until your thighs are fully stretched out.

3. Squats (Heavy/Deep) (5 sets @ 12 reps, 5 sets @ 15 reps)

Purpose of exercise: To build mass and strength in the legs, especially the thighs. Full squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps. Squats come in many variations: front, half, sissy, partial, machine etc) but proper form and technique are crucial to avoid unnecessary sprain and injury, especially when using heavier weight. With the barbell on a rack, step under it so that it rests across the back of your shoulders, hold on to the bar to balance it in a wide grip. Raise up to lift it off the rack and step back. Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just lower than parallel to the floor. From this point, push yourself back up to the starting position.

Squatting deep develops strength along the entire range of motion. The width of your stance will also determine the area of the thighs you will work - a wider stance works the inside of your thighs to a greater degree, a narrower stance tends to work the outside more. The basic stance for greatest power is usually feet shoulder-width apart, with toes turned just slightly out.

I like to go heavy to start and do 5 sets at 12 reps, then strip a plate off each side and do an additional 5 sets at 15 reps, but making sure that I go as deep as I can to maximise the fatigue I make my thighs feel (be aware that depending on your existing leg strength and intensity of workout, delayed muscle soreness can sometimes take days to fully disappear!)

4. Leg Curls (5 sets @ 15 reps)

Purpose of exercise: To develop the hamstrings (rear of thigh). Due to limited time, this is the last exercise I perform for legs. Depending on the machines available to you, they can be performed in a standing or horizontal position. This exercise should be performed strictly and through the fullest range of motion possible. Lie flat on a leg curl machine and hook your heels under the lever mechanism. Your legs should be stretched out straight. Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted. Release and lower the weight back to the starting position. Hold on to the handles to prevent yourself from lifting off the bench.

"Not Everyone can be the best, but Everyone can be the best that they can be"

Resistance Program #3 - Shoulders

"Shoulders like Boulders" has always been one of my favourite weight-training slogans (together with the classic "Don't TRI to get Bi, or you'll get TRAPped!" as you hit the appropriate pose as you go along). Before I go off on a tangent, I'll stop there. Needless to say, Shoulder workouts have always been my favourite training day.

The classic 'V' shape that is such a desirable trait to any bodybuilder is largely responsible to a well developed shoulder girdle that can add so much to someones physical stature. Shoulder width is , to a great extent, determined by skeletal structure, that is something you are born with. But with proper side deltoid development, anyone can create a wide shoulder look.

The deltoids are extremely versatile, and for a complete range of movement, they have three distinct lobes of muscle called heads: the anterior (front), the medial (side) and the posterior (rear) head. There are two basic kinds of exercises for the shoulders - straight arm raises and presses. An ideal shoulder workout should include several variations of these basic exercises targeted to each specific area of the deltoids for all-round development. And of course, the Trapezius muscles tie the neck, deltoid and latissimus muscles together.

In fact, because there are so many different combinations of exercises targeting the different heads of the deltoids, my only problem when constructing my shoulder routine is that I just want to include too many exercises! Anything over 25 sets seems to be excessive, and yet I feel this routine truely pushes my limits and forces my muscles to grow. The best thing is to periodically swap out old exercises for new ones, never allowing your body to grow accustom to any one type of movement.

1. Behind the Neck Barbell Press (4 sets @ 6 reps)

The purpose of this exercise is to train the front and side deltoids, and is an excellent mass builder. Any pressing movement involves the triceps as well. I would definitely start with this exercise as it is by far the most demanding in your routine. Can be performed in either a sitting or standing position, although I personally prefer standing as I feel I can lock out my spine better to avoid unnecessary strain, although the movement will be stricter when seated. As in all pressing movements, keep your forearms perpendicular to the floor (vertical) to transmit the pressing force with the most efficiency and avoid undue strain. Press the weight straight up and lower it again, keeping it under control and your elbows tucked as far back as possible during the movement.


2. Dumbbell Presses (4 sets @ 12 reps)

To train the front and side deltoids. This exercise may seem to be similar to barbell presses of various kind, but there are important differences, the most significant being the greater range of motion you get when using dumbbells. You will also be forced to incorporate ancillary muscles to stabilise the weight during the movement, and train both deltoids independently. Also, because you have just finished a heavy pressing movement, the deltoids are now pre-exhausted to a degree, and you will be able to use a relatively lighter weight than normal to achieve a similar exertion. Keep your elbows out and palms facing forward.

3. Heavy Dumbbell Shrugs (4 sets @ 12 reps)

To develop the trapezius muscles. This exercise can be done extremely heavy to thicken the traps, which will really help create a visually impressive back. I prefer using dumbbells to barbells because I feel I can achieve a better range of motion, forcing my shoulders back to really make my traps work hard. Also works the forearms as a secondary effect. I would highly recommend using lifting straps on this exercise, weight-lifting 'purists' be damned. The purpose is to train your traps, not your grip strength. It's very frustrating to be limited on an exercise due to a loss in grip strength, not fatigue in the targeted muscle area. When performing the shrugging movement, raise your shoulders as high as you can and hold for a moment. Try not to move anything but your shoulders.


4. Standing Bent-Over Dumbbell Laterals (4sets @ 12 reps)

To develop the rear deltoids. Rear deltoid are a weak point in the majority of people, including myself, so before my shoulders get overly fatigued, I like to throw in a strict dumbbell movement to target them hard. Stand with a dumbbell in each hand. Bend forward from the waist 45 degrees or more, letting the dumbbells hang at arms length below you, palms facing each other. Without raising your body, lift the weights to either side of your head, turning your wrists so that the thumb ends up lower than the little finger. (Don't allow your arms to drift back behind your shoulders - you're targeting the rear deltoids, not your back muscles).

5. Arnold Presses (4 sets @ 12 reps)

It would be a sin not to incorporate the favourite deltoid exercise of The Man Himself. The purpose of this exercise is to develop the front and side heads of the deltoids. "This is the very best deltoid exercise I know, and I always include it in my shoulder routine" says Arnold. By using dumbbells in this motion - lowering them well down in front - you get a tremendous range in motion. Start in a standing position, elbows at sides, grasp a dumbbell in each hand and raise the weights to your shoulders, palms turned towards you. In one smooth motion, press the weights up overhead, rotating your hands simultaneously to have palms facing forward at the top of the movement. Don't lock out your elbows at the top to maintain the strain on the deltoids, and reverse the motion, lowering and rotating the weight back to the starting position.


6. Standing Dumbbell Lateral Raises (4 sets @ 10 reps)

To develop the outside head of the deltoid, with secondary benefit to the front and rear heads. Take a dumbbell in each hand, bend forward slightly, and bring the weights together in front of you at arms length. Start each repetition from a dead stop to stop yourself from swinging the weight up. Lift the weights up and out to either side, turning your wrists slightly so that the rear of the dumbbell is higher than the front. Lift the weights to a point slightly higher than your shoulders, then lower them slowly. Avoid rocking back and forth to cheat the weight up. Can be performed seated for a stricter movement.

7. Seated One-Arm Cross Cable Laterals (4 sets @ 12 reps)

To develop the rear deltoids by isolating and flexing the rear deltoid when reaching the top position of the movement. Sitting on a stool or low bench, take hold of a handle attached to a floor-level pulley in such a way that your arm is fully extended across the front of your body. Keeping your body as still as possible, pull the handle across and up until your arm is fully extended to the side at about shoulder height. At the top of the movement, flex your rear deltoid to get a really full contraction. Return to the starting position, finish your repetitions, then repeat with your other arm.

8. One-Arm Side Cable Laterals (4 sets @ 15 reps)

By now, you should pretty much have nothing left in the tank, but there's always room for a final cable movement to really burn out the shoulders. Side cable laterals focus the work on the side delt head. This movement, which was a favourite of Sergio Oliva's, helps bring out definition in the shoulders and works the rear and front heads as well. You won't need to use much weight at all in the strict movement - 5-8kg should be plenty. Stand upright, with your arm down by your side holding on to a handle attached to a floor level pulley. Place your other hand on your hip. Keeping your arm straight, lift it up in an arc in one smooth motion until it is higher than your head. Lower your arm back to your thigh. Finish your repetitions, then repeat with your other arm.

"Not Everyone Can Be The Best, But Everyone Can Be The Best That They Can Be"

Resistance Program #2 - Back & Triceps

O.K, here we go: Back and triceps on body-part isolation training. Under normal circumstances, I like this work-out to follow on from my chest and biceps training. My reason being that if I get chest, back, biceps and triceps out the way, the next day I can work legs and give my upper body a chance to rest before I hit shoulders the day after legs, get it?

Developing a broad, thick and massive back is absolutely necessary in the creation of a quality bodybuilding physique. Strong back muscles are essential for lifting and carrying heavy weight, and a highly muscular back has always been considered the measure of a man's strength. I am a firm believer of stretching and flexing the muscles in between sets, and this is especially important for your back. Continually stretching the lats also helps achieve that long sweep and low tie-in at the waist that can make a well developed back look so impressive.

The triceps is a larger muscle mass than the biceps, and it needs training from more angles. When somebody says, "Wow, look at the size of that guys arms!" you can be sure that it is the triceps that are creating that effect. The first step in triceps training is to build mass and strength of the muscle structure. This means doing the basic triceps press and extension movements, gradually adding more weight until the area begins to respond. But remember that anytime you straighten your arms against resistance - whether you are specifically doing triceps training or not - you will involve the triceps muscles.

1. Wide-Grip Chins to the front + Machine Lat Pull downs (4 sets @ 10 reps) / Triceps Cable Press downs (4 sets @ 15 reps)

The purpose of wide-grip chins to the front is to widen the upper back and create a full sweep in the lats. By chinning yourself so that you touch your chest to the bar rather than the back of the neck gives you a slightly longer range of motion and is less strict, allowing you to cheat slightly so you can continue your reps even after you begin to fatigue. Use an overhand grip, arms as wide as possible. In a smooth motion, pull up so that your chest touches the bar. Hold for a moment, and then lower yourself down slowly. I like to combine this exercise with machine lat pull pull downs at a lighter weight and much stricter movement to really maximise the contraction of the lats. Just make sure that you proceed immediately to this exercise after your wide-grip chins, there is no rest at this point.

Triceps cable press downs work the triceps through a full range of motion, and is a fundamental exercise of triceps training to begin with. Hook a short bar to an overhead cable and pulley, stand close to the bar and grasp it with an overhand grip, hands about 10 inches apart. Keep your elbows locked in close to your body and stationary. Do not lean over the weight to assist in the movement. Press the bar down as fully as possible, locking out your arms and feeling the triceps contract fully. There are a number of ways to add variety to this exercise, such as feet and hand positioning, type of bar used and range of motion. Start with the basic exercise and then experiment. Personally, I like using a bar that allows me to rotate my wrists forward at the end of the contraction.

2. Barbell T-Bar Rows (4 sets @ 12 reps) / TRX Overhead Triceps Extension (4 sets @ 12 reps)

T-Bar rows are unfortunately a rarity in many gyms these days, and are sometimes replaced by machine variations that simply do not allow you to gain the benefits of this excellent power movement for the back. As with any back exercise, you must fully concentrate on keeping your back straight and inline to avoid injury. The purpose of this exercise is to thicken the middle and outer back. I have been able to reconstruct a true T-Bar station by using a barbell placed in the corner of a weight-tree as a pivot point, with two gymnastic steps placed either side at an elevated height off the floor to allow for a full stretch and range of motion. Use a close grip 'V' handle and place in between the weight and barbell end to create the handle. Standing on a block with your feet close together, knees slightly bent, bend down and grasp the handles with an overhand grip. Straighten your legs slightly and lift up until your body is at a 45 degree angle. Without changing this angle, lift the weight up until it touches your chest, then lower it to arms length, keeping the weight off the floor.

I love that I can still incorporate a TRX exercise in my triceps routine that I feel is just as effective as a traditional lying triceps barbell extension exercise, but is much faster and convenient to transition to. It allows for a full range of motion in my triceps and I get a tremendous burning sensation when I use a very strict movement. Remember, the lower to the floor you are able to extend from, the more effort it will take to straighten the triceps.

3. Bent-Over Barbell Rows (4 sets @ 12 reps) / One-Arm Dumbbell Triceps Extension (4 sets @ 12 reps)

This is a favourite back exercise of mine that is designed to thicken and help widen the upper back, and to a lesser degree, add density to the lower back. Standing with feet a few inches apart, grasp the bar in a wide, overhand grip. With your knees slightly bent, bend forward until your upper body is about parallel to the floor. Keep your back straight, head up, and let the bar hang at arm's length below you, almost touching your shins. Using primarily the muscles of your back, lift the bar upwards until it touches your upper abs, then lower it again under control. Remember, think of tour arms and hands as hooks that are merely transmitting the contraction of your lats to the bar, and do not bring the bar up to your chest. When using bigger plates for heavier weight, it will become necessary to stand on a bench or block to allow you to lower the weight without touching the floor.

One arm triceps extensions with a dumbbell allows you to work the entire triceps and separate the three triceps heads. Grasp a dumbbell with an over hand grip and hold it extended overhead. Keeping your elbow stationary and close to your head, lower the dumbbell down in an arc behind your head (not behind the shoulder) as far as you can. Feel the triceps stretch to their fullest, then press the weight back up to the starting position. It is essential to do this exercise in a very strict motion. Check your form in a mirror, and be sure to alternate arms with no rest in between.

4. Bent Arm Pullovers With Dumbbell (4 sets @ 12 reps) / Heavy Dips (4 sets @ 8 reps)

The purpose of bent arm pullovers is to work the lower lats and serratus, but it also stretches the pectorals and helps widen the rip cage. This exercise can also be performed with a barbell or E-Z curl bar. Lie on your back along a flat bench. Reach back and grasp the weight on the floor behind your head. Keeping your arms bent, raise the weight and bring it just over your head to your chest. Lower the weight slowly back to the starting position without touching the floor, feeling the lats stretch out to their fullest. If you are lucky enough to find one in your gym, use a pullover machine - they allow you to work against variable resistance and provide a great arcing range of motion. This is the most valuable machine you can find in a gym.

Dips allow you to develop the thickness of the triceps, especially around the elbow. Taking hold of the parallel bars, raise yourself up and lock your arms out. As you bend your elbows and lower yourself between the bars, try to stay as upright as possible - the more you lean back, the more you work the triceps. From the bottom of the movement, press yourself back up until your arms are locked out. You can increase the effort involved in this exercise by using a weight hooked around your waist, or by only coming up about 3/4's of the way to maintain constant tension on the triceps.

5. Deadlifts (4 sets @ 8 reps) / One Arm Reverse Cable Press downs (4 sets @ 21's - 7,7,7)

Deadlifts work the lower back and are an overall power exercise that involves more muscles than any other exercise in your routine, including the lower back, upper back, trapezius muscles, buttocks and the legs. A strong lower back is especially important when doing movements such as bent over rows or T-bar rows, which put a lot of strain on this area. Place a barbell on the floor in front of you. Bend your knees, lean forward, and grasp the bar in a medium-wide grip. Keep your back fairly straight to prevent it from strain (if you curve your back you risk injury). Begin the lift by driving with the legs. Straighten up until you are standing upright, then throw the chest out and shoulders back as if coming to attention. To lower the weight, bend the knees, lean forward from the waist, and touch the weight to the floor before beginning your next repetition.

One arm reverse cable press downs allow you to isolate the triceps and develop the horseshoe shape of the muscle. Using an overhead cable and pulley, take hold of the handle with a reverse grip, palm up. Keeping your elbow fixed and unmoving, straighten your arm until it is locked out and extended straight down. Flex the triceps in this position for extra contraction. Allow your hand to come up as far as possible until the forearm approaches the biceps, feeling a complete stretch in the triceps. Repeat with the other arm with no rest in between.

"Not Everyone can be the best - but Everyone can be the best that they can be".

Resistance Program #1 - Chest & Biceps

I figured it was about time that I begin to cover my body part isolation training. Bodybuilding is a very opinionated profession - you've undoubtedly already discovered that five different body-builders will have five different methodologies on the same subject. However, they are all variations on proven methods that each person has tailored to suit their own specific requirements - be it working on weak points, time restraints, past or present limitations etc.

For me, I try to super-set wherever possible. A super-set is where you perform two exercises back-to-back with none to very little rest, counting as one set. They can target the same or different muscle groups e.g. twisting curls and concentration curls both work the biceps, or barbell bench press and chin-ups - a chest and biceps combo, and today's topic.

I personally love this combination. I've tried before to super-set chest/back, and biceps/triceps, and no doubt you get a fantastic double pump. But if you are going through a heavier phase in your lifting and really trying to blast that muscle group, then putting your two largest muscle groups together (chest/back) will take a lot out of you.

You'll also notice that my training is relatively high volume, in terms of the number of sets I perform. When I discovered that this was a favoured approach by Arnold, I adopted it as my own. Typically, 20-25 sets is considered high volume, and I would be reluctant to surpass this range (if you've performed your work out with a good intensity, you should reach near total muscle fatigue by this point). So here we go:

1. Flat Barbell Bench Press (4sets @ 6 reps) / Chin-Ups (4 sets @ 15 reps)

This is a classic combo, also one that Arnold favoured. Personally, at the beginning of my work out when my energy is at it's peak, I perform my heavier, compound exercises (although there are exceptions that I will point out). Bench press has always been regarded as the foundation of any chest work out. It's a terrific mass builder that incorporates multiple muscle groups (compound), but of course primarily trains the chest. Variations include changing the angle to either incline or decline that will hit the upper and lower part of the pecs respectively. I start with flat bench to maximise my press weight. I perform a low number of sets at a heavy weight, so that I can only just make the 6th rep). Bench Press is a great exercise to ask for the assistance of a spotter, so there is no fear of fatiguing mid-rep, and pushes your muscles harder. I perform this exercise with the purpose of mass building and power, hence only 6 reps, no more.

Chin-Ups are an often over-looked exercise, but again, I consider them to be the core of any biceps workout. A terrific exercise for increasing your power:weight ratio, people are often reluctant to incorporate them with the excuse "I can't do that many chin-ups". Well everyone has to start somewhere. If you can only do 5 today, then set a target for 6 next week. Gradually increase your number of repetitions until you hit the 15-20 range. I prefer full extension to get a maximum range of motion and a full stretch in the biceps. Perform them in a steady, controlled manner. Refrain from swinging your legs to gain leverage. Be strict and focus on the muscle group you've targeted.

2. Incline Dumbbell Press (4 sets @ 12 reps) / Standing Heavy Barbell Curls (4 sets @ 6 reps)

By inclining the bench, you are now targeting the upper portion of your chest. Using dumbbells not only forces your muscles to work harder due to stabilising effects incorporating multiple muscles, but it allows for a deeper range of motion than a barbell. You can also use relatively lighter weight, as your chest muscles have just been worked hard in a power exercise on flat bench presses.

The chin-ups you've just performed have also prepared your biceps for heavier lifting at a lower rep range. I also use the 'cheating method' as an intensity tool on this exercise (see my past blog on increasing work out intensity). This allows you to hit your muscles with a heavier weight that you could normally lift, again, with the intention of mass-building as a power exercise - But do not over-cheat! Remember the muscle group you've targeted, and focus on it.

3. Flat Barbell Pec-Flyes (4 sets @ 12 reps) / Seated Twisting Dumbbell Curls

I return to a zero decline to maximise the stretching, widening effect of the flyes. Again, don't be afraid to reduce the weight further, as the previous two exercises should have appreciably decreased your available chest strength. Go for a maximum stretch in your chest, but pay attention to your body - do not over-stretch as this can prove to be an irritating set-back to your exercise program. Remember that you want to maintain a slight bend in your arms and raise the weight in an arc, do not cheat and begin to press the weight - you're targeting the outer region of your pecs.

Many people fail to realise that the purpose of the biceps is not just to bend the arm, but to twist the arm too. This is an excellent full-range of motion exercise that helps to develop the length of the bicep. Start with the weight down by your side, palms turned inwards. As you curl the weight, smoothly twist the weight so that at the top of your curl, your palms are now facing upwards. Also, as a little trick, at the peak of your curl, make an extra effort to raise your little finger higher than the rest of your hand (still gripping!) and this will help target the inner bicep.

4. Heavy Dips (4 sets at 10 reps) / Concentration Curls (4 sets @ 12 reps)

For the longest time, I failed to realise that dips (normally associated as a triceps exercise) was also a powerful chest exercise designed to target the lower pectoral region. The difference between primarily hitting the chest and triceps is a combination of body angle and arm positioning. To target your lower pecs, allow your elbows to splay out to the side, and lean forward slightly when performing the dipping motion. Conversely, keeping your elbows tucked in close at your side and an upright body posture will more specifically target your triceps. Remember which muscle group you're supposed to be targeted and focus on the body positioning to achieve it.

I like leaving concentration curls near the end of my work out, when my biceps are already pretty fatigued, as it forces me to use a lower weight and go for maximum muscle contraction. This is a very strict movement, absolutely no cheating. Perform in a slow controlled manner, allow for a full stretch in the biceps, and when you reach the top of your curl, hold it for a second before lowering the weight. Try incorporating the 'stripping method' as an intensity tool - if you begin to struggle to complete the set, do as many as you can at the weight before you complete the set with a lower weight.

5. Cable Flyes (4 sets @ 15 reps) / Dumbbell 21's (4 sets @ 21 reps)

By now, your muscles should be near totally fatigued. Cable exercises are great to incorporate at the end of your workout, as you can use a weight that allows for a steady pull from gravity (when you curl a free weight, gravity strains your muscles unevenly at different points in the curl). I go for a high rep range to finish and hold the flye at it's contraction to really feel it in my chest. Remember that the motion should be an arc, with arms slightly bent, do not press the weight.

21's get their name from performing three lots of 7 reps that actually count as one set. The gimmick is that when curling, your first 7 reps should be from where your arms hang, to a horizontally raised position (a partial curl). The next 7 reps should be from this horizontal position to the peak of your curl. The final 7 reps should then be full range of motion curls. This is an excellent biceps exercise to finish on. You should feel a distinct burn and really struggle to complete your sets (I use 10kg dumbbells, and that's pushing it for me!) Very good for muscular endurance, and using dumbbells instead of barbells also trains your muscles independently and harder than a barbell. Also, as a little trick, grip the dumbbell with your fist firmly against the inside of the dumbbell handle - as you fatigue, your fists will naturally want to turn inwards. By holding the dumbbell grip this way forces your wrists to be turned out by the off-centered weight distribution, allowing your biceps to be targeted better for longer.

"Not Everyone Can Be The Best, But Everyone Can Be The Best That They Can Be"