men s fitness complete training guide - 2013

7/28/2019 Men s Fitness Complete Training Guide - 2013

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INTRO

Mens F

Here we goWelcome to the Complete Training Guide. Brought toyou by the people who create Mens Fitnessmagazineevery month, this is the ultimate reference guide for

anyone who wants to change their body shape.

For many years it has been proven that the best way

to achieve this is through weight training, and this guide

provides everything you need to know about training with

weights safely and effectively. Put simply, by working your

muscles against a resistance you create tiny tears in your

muscle fibres that heal bigger and stronger than they were

before. Building muscle is also an effective way of burningfat because your body is obliged to burn up calories from

your fat stores simply by sustaining the extra muscle you

carry. Of course, this doesnt mean you can live off pizzas

and expect to have the body of an Olympic athlete, but we

will discuss the best things to eat at the end of the book.

WHATS INTHECOMPLETETRAININGGUIDE?

Inside youll find demonstrations and explanations for morethan 240 of the best exercises to build every part of yourbody. Why so many? Well, most men stick to the same fewexercises every time they go to the gym the ones they

know and are comfortable with however experienceshows that people who always do the same exercises soonstop adding new muscle because their bodies have adaptedto their routines and are no longer stimulated.

To keep adding muscle you need continually to changeyour workout routine to keep your body stimulated. Thatswhy we have provided you with enough exercises for youto change your workout frequently without ever doingthe same routine twice. This has the additional benefit ofkeeping your brain stimulated, so you dont get bored andgive up on your training regime after only a few weeks.

WHAT ELSEWILL YOU FIND?As well as the main exercises, youll find comprehensivewarm-up and stretching routines, plus details on equipmentand how to build a workout. Theres also information oneating properly to gain muscle without putting on fat.

This guide will teach you the principles of effectiveweight training and provide you with all the ammunitionyou need to start your own training regime with confidenceand get the body youve always wanted.


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EQUIP

Mens Fi

BENCHA good bench should be

rock solid, long enough

to support your hips and

head, and preferably be

adjustable so you can use

it flat or at an angle.

CABLE

MACHINEWith a cable the

resistance remains

constant, regardless

of the exercise you

do. For example, if you

do biceps curls with a

barbell the resistance

drops off as you near the

top of the move. Not so

with a cable curl.

BARBELLThe bar allows you to lift heavy weights, so is great for

building muscle mass, but is slightly more restrictive

than dumb-bells in terms of range of movement.

MATVital for floor exercises such as crunches

where you need to protect your spine.

MEDICINEBALLThe advantage of a medicine ball is that you can drop it

without smashing chunks out of the floor. This makes it good

for the kind of dynamic moves that are replicated in sports.

SWISSBALLThe Swiss ball adds an element of wobble to exercises,

so its great for training your core muscles the ones

around your trunk that help to stabilise your spine.


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WARM-UP

12 Mens Fitness

Beforeeveryworkout do thiswarm-uproutine toprepare yourmuscles

Get readyfor action

Spending ten or 15minutes doing awarm-up before yourworkout can seem likevaluable time wasted,

but its vital if you dontwant to waste days laidup at home with damagedmuscles or ligaments.

The purpose of a warm-up is simple: to raise yourcore temperature andprepare your muscles forthe work to come. By doingsome light cardiovascularexercise such as running,cycling or rowing youmake your heart beatfaster, which pumps oxygenand nutrients to yourmuscles and elevates yourbodys temperature. Warmmuscles are more elastic, soyou can work them througha greater range of motionwith less chance of injury.

Once youve done thecardio warm-up, you should

then move onto targetingthe muscles directly withdynamic stretches. Thesewill help to further increasethe temperature of your

muscles, stretch themgently and get them readyfor heavy lifting. Dynamicstretches differ fromstatic stretches (see p162)because you are movingcontinuously, placing themuscle under tensiona little bit more witheach repetition, therebypreparing the muscles,

joints and nerves for theactions they are aboutto perform.

Once you begin yourworkout it makes senseto do your first set of eachlift with a light weight, sothat you further preparethe specific muscles andtendons you are targetingfor heavier weights in thefollowing sets.


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WARM

WARM-UP:

CARDIOBegin withten minutesof gentle cardiosuch as running,rowing, cycling

or cross-training.By the endyou should besweating gentlyand puffing,but not out ofbreath. You dontwant to burnout before yourworkout begins!

WARM-UP: DYNAMIC STRETCHESDo ten repetitions of each of the following exercises, alternating sides with each rep where appropriate.Start gently and aim to increase the range of motion with each rep.

1. LUNGE WITH REVERSE FLYE 2. LATERAL LUNGE WITH TWIST

3. ALTERNATING SPLIT DEADLIFT 4. SQUAT-TO-OVERHEAD REACH

Mens Fi

Stepforwardand

bendyourknees

Spread your

armswide

Step tothesideandbend

yourknees

R

yo

tot

Squat down

withyour

backstraight

S

ay

Stepforward

andlean over

from thehips

Feel the

stretch inyour

hamstrings


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ARMS

ARMS


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ARMS

16 Mens Fitness

Brachialis

Bicepsbrachii

Brachioradialis

Flexor carpiradialis

Tricepsbrachiilonghead

Tricepsbrachiilateralhead

Tricepsbrachiimedialhead


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ARMS

Main exercises

Barbell curl

Seated dumb-bellcurl

EZ-bar preachercurl

Hammer curl

Chin-up Bench dip

Dip

Close-grip benchpress

Lying triceps

extension Seated one-armoverhead tricepsextension

Dumb-bellkickback

Triceps pressdown

Wrist curl

The biceps come high up the list

of glamour muscles for mostmen. Its the muscle you flex whenyou want to show off your muscles.Go into any gym and youll seerows of men curling barbells in anattempt to build bulging biceps.Yet the biceps are among thesmaller muscles in the body,and they arent even thebiggest muscles in your arms.

Your triceps make up about twothirds of your upper arm muscle

mass and, as the name suggests,they are made up of three differentmuscles or heads. The long headand lateral head combine to formthe horseshoe shape at the top ofyour arm, while the medial headruns beneath the long head down tothe elbow. Their job is to straightenyour elbow, so they come into playevery time you push somethingaway from your body, such as whenyou do bench presses (see p94).

Because the arm muscles arerelatively small, many peoplecombine arm training with biggermuscle groups. Biceps traininggoes well with back trainingbecause they both involve pullingmovements, while triceps and chesttraining go well together becausethey both involve pressing motions.

What follows is the best selectionof exercises for building yourbiceps, triceps and forearms, plusvariations so that you (and yourmuscles) dont get bored.

The key to effective arms trainingis to focus on the muscles you areworking and dont allow largermuscle groups to take over byswinging your body.

ARMS


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ARMS

18 Mens Fitness

This is the classic bicepsmove, allyou tomove themaximumweig

developmass in your b

Target: bi

Barbell cu

Standtall withyour

shouldersback

Hands justoutside

yourhips

Coremusclesbraced

for support

Elbowstucked into

yoursides

Keepyourelbows

tuckedinto your sides

Lower slowly t

thestart

Stopbeforeyour

forearmsreach vertica

Dontrock back

andforthto

use momentum


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ARMS

Mens Fi

EZ-BARCURL

TheEZ-barallowsyou toturnyourhands inwardsslightly, takingsomeofthestrainoffyourwrists andelbows.

Variations

DUMB-BELL

CURLWithdumb-bellsyouworkboth armsevenly,unlikethebarbell curlwhereyour stronger armcantakemoreofthestrain.

NEGATIVE

BARBELL

CURLGeta trainingpartnertohelp you lift thebarintothe up

position, thenloweritas slowlyas youcanwithgoodform.Focusing on theeccentric (lowering)phase allowsyoutouseheavyweightsandhasgreatpotential formusclegrowth.

Keepyourelbows

tucked in

Lower asslowly

asyoucan

Grip thebarwith

yourhandsturned

inwardsslightly

Palmsfacing

forwards

Gethelpto lift

thebartothe

startposition


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ARMS

20 Mens Fitness

The seated position locks your hips into place scant uses momentum to start the move, p

all the emphasis on your biceps. Plus, by supin(turning out) your wrists at the top of the mov

place extra tension on your biceps b

Target: bi

Seated dumb-bell cu

Headup,

looking forward

Palmsfacingforward

Feetflat onthefloor

Backflat against

thepad

Asyoureachthe

top, turn yourwrists

outwardsto putextra

pressureon yourbiceps

Elbows tucke

yourside

Keep yourcoremuscles tight


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ARMS

Mens Fi

SWISS BALL

DUMB-BELLCURLSitting on a Swissballrequires you to hold yourcoremuscles tight toprevent wobble, thusensuringperfect posturefor performing thedumb-bell curls.

Variations

CONCENTRATION

CURLThis move locks yourelbow in place, preventingyou fromswinging yourupper armto help shift theweight. This means thatallthe stressis focusedon thebiceps, and youmay need touse a lighterweight to perform the

move correctly.

INCLINEDUMB-

BELL CURLBy lyingback on an inclinebench, you maintain theresistance on your bicepsthroughout the full range

of thecurl.With seatedcurls the resistancecandrop offtowardsthe top ofthemove asyour forearmgets nearto vertical.

Situprightand

holdyourcore

tight

Keep youupper

bodystill

Keepyourbackandhead

resting on thebench

Pick a ball size that

lets yousitwith

kneesbentat 90

Elbowon theinside

ofyourknee

Setthebench

at30-45


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ARMS

22 Mens Fitness

The preacher bench stabilises your upperto fully isolate your bicepsduring curls.position, a barbell can placea lotof stre

your wrists, soanEZ-bar is a safero

Target: bi

EZ-bar preacher cu

Getthe benchunderyourarmpits

Grip thebarwith

wriststurned

inwardsslightly

Elbows resting on

thepad

Lower thebar slowly

tothestart

Dontlift yourelbows

offthepad

Keepa slight bend in

your elbowsat the

lowestposition


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ARMS

Mens Fi

SWISS BALL

DUMB-BELLPREACHER

CURLTheunstableplatformrequiresyoutoconcentrateonperfect formtopreventwobblingor collapsingonthefloor. Uselighterweightstoallowfor this.

Variations

ONE-ARM

PREACHER

CURLWorkeacharmindividually to ensurebalanced growth inbothbiceps.

REVERSE

EZ-BAR

PREACHER

CURLUseanoverhandgrip toplacetheemphasis on thebrachialis andbrachioradialismusclesonyourlowerbicepsand forearms.

Restyour

upper armson

theball

Keepyourbodyin thesameposition throughout

Pressintothe padwith

yourfree handto prevent

yourbody twisting

Overhand gripwith

palmsfacing

inwardsslightly


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ARMS

24 Mens Fitness

This neutral grip takes some of the empaway from your biceps brachii and place

the brachioradialis muscles in your fore

Target: bi

Hammer cu

Backstraight,

shouldersback

Gripthe dumb-bells

withpalms facing in

Braceyour

coremuscles

Elbowstucked into

yoursides

Elbows staytucked

intoyour sides

Dontrockback a

forthfor moment

Maintainthe hammer

grip throughout


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ARMS

Mens Fi

ROPECABLE

CURLUsing a cable ensuresthatthe resistanceremains thesameat thetop ofthemove asitdoes at thebottom.

Variations

ALTERNATING

HAMMER CURL

WITH TWISTBycurlingonearmat atimeyoureless likely toleanback to initiate themove,andby supinatingyourwristsat thetopofthemove you hityourbiceps fromtwo anglesat thesametime.

REVERSE CURLHold a barbell or dumb-bellswithanoverhandgrip totransfermoreoftheemphasis tothe brachialis.

Usea rope

handlewitha

hammergrip

Turnyourwristsoutat

thetopof themove to

placeextra tension

onyour biceps

Curlone dumb-bell

atatime

Overhandgrip


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ARMS

26 Mens Fitness

Use anunder-hand grip tomake yourbwork hard, while your backmuscles (aothers) step in toaid thismulti-jointm

Target: biceps, lats (sides of b

Chin-u

Handsshoulder-

widthapart

Lowerto yourfull

extensionat the

bottomof themove

Crossyourlegs

behindyouandtry

notto swing

Underhandgrip

Tenseyour biceps

hard atthe topof

themove

Lower slowly t

thestart witho

swinging

Pullup untilyourchinisoverthebar


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ARMS

Mens Fi

HAMMER

GRIP CHIN-UPPlacegreateremphasis on yourbrachialis andbrachioradialisbyusing a neutralgrip.If you dont haveapull-upmachinewithneutralhandles, youcanplace a V-handlefrom a cable rowmachineoverapull-up barto getthesameeffect.

Variations

WEIGHTED

CHIN-UPIf you find chin-upseasy, wear a weightbelt toensure thatyoureach failurewithin your chosenreprange.

NEGATIVE

CHIN-UPIf you find chin-upsdifficult, use a benchor trainingpartnertohelp you intothe

up position andthenloweryourself asslowly asyou can.Repeatthisexerciseoverseveral sessionsuntil youcanperformfullchin-ups.

Hammer grip

Pick aweight that

allows youto complete

yourtargetreps,butnomore

Wear aweightbelt

Lower asslowly

asyoucan


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ARMS

28 Mens Fitness

A compoundbodyweight moveadds realmass toyour tr

Target: tri

Bench di

Backupright

Legsstraight

Feettogether

Keep yourel

pointingba

Lower yourbody

straightdown

Lower slowly and

backup powerf

Handsgrippingt

edge ofthe ben


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ARMS

Mens Fi

FEETUP

BENCHDIPMake thebenchdipharderbyraisingyour feet.This will also allowyoua greater rangeofmovement (ifyour elbow jointsare upto it).

Variations

WEIGHTED

BENCHDIPIf you find benchdipseasy, addingweightwill ensureyoureachfailurewithinyourchosen reprange.

BENCHDIP

WITHLEG

LIFTBy lifting one legasyou dip, youintroduce a rotationaleffect into themove,which forcesyour coremusclestoworkharder tomaintain perfectformthroughout.

Feet onbench

at sameheight

aships

Alternatelegsw

eachrep

Placea weightplate

onyourlap

Asyou lower, liftone

legoffthefloor


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ARMS

30 Mens Fitness

The big tricepsmove. This can betouget right at first, but keep at it if youwaadd real powerandmass to your upper

Target: triceps, c

Di

Bodyupright

Gripparallelbars justwiderthanhip-width

Lower slowly and

push back up

powerfully

Lo

com

to

s

Point yourelbows

straightback

Dont swing

yourlegs fo

momentum


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ARMS

Mens Fi

ASSISTEDDIP

If you struggle todo full dips, thedipmachinecan helpyougetstarted.A set oflightdipsisalsoa goodwaytowarmupyourdelicateshouldermusclesbeforemoving ontofull dips.

Variations

WEIGHTED

DIPIf you find dipseasy, hang aweightplate from yourwaistso that you hitfailurewithinyourchosen reprange.

FOLDDIPBydrawing inyour knees andleaningforwardduring the dip, youcantakesomeofthepressureoff yourshoulders becauseit lessenstheanglebetweenyour torsoandupper arms.

Useadip

machineto aid

themovement

Leanforwardand

draw inyourknees

asyoudip

Hanga weightplate

froma belt


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ARMS

32 Mens Fitness

Bybringingyour hands close together for a bench prestransfermuchof the emphasis fromyour chest to your tr

Target: triceps, c

Close-grip bench pres

Hands closetogethe

onthe bar

Sho

head

ont

Feetflat onthe floor

Bringthebar do

towards your ste

Keep yourelbowsclose to

yoursidesto emphasise

yourtriceps

Lower thebar slowly

andpress

up powerfully

Braceyour coreand

dont archyour back

Squeezeyour shoulder

bladestogether to

stabiliseyour body


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ARMS

Mens Fi

DIAMOND

PRESS-UPTouchyour thumbsand index fingerstogether (theymake the shapeof a diamond) tofocus the workloadon your triceps whiledoing press-ups.

Variations

UNILATERAL

WALL

PRESS-UPYou need to keepyour elbow tuckedin to maintainbalance,whichplaces the emphasison your triceps.Tomake the moveharder stand further

away from thewall.

MEDICINE

BALL

CLOSE-GRIP

PRESS-UPThe medicine ball

adds wobble to adiamond press-up,forcingthe stabilisingmuscles in your coreand shoulders towork harder.

Touchfingers

together

Elbowclose to

yourside

Braceyourcoreto

preventwobble

Bodystraightfrom

headto heels

Bodyina

straight line

Bodyina

straight line

Elbows close

toyoursides


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ARMS

34 Mens Fitness

Blast your triceps longheadthis focused EZ-barmove

Target: tri

Lying triceps extensio

Hold thebaroveryour

face,not yourchest

Back andhea

resting on thebe

Braceyourcore

Keep yourupper

arms inthe same

position throughout

Dont archyour back

Lower thebar s

behindyourhe

O

w

Squeezeyour triceps

atthe topof themove


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ARMS

Mens Fi

REVERSE

GRIPLYINGTRICEPS

EXTENSIONBy holding thebarwith an underhandgrip you shift theemphasis to thetricepslateral head.

Variations

DUMB-BELL

LYING

TRICEPS

EXTENSIONWork both tricepsin isolation by usingdumb-bells. Thisalso helpsif youhave weaknessesin your shouldergirdlethatcan beexacerbated by usinga bar that locksyourwrists into place.

SWISS

BALLLYING

TRICEPS

EXTENSIONAdd extra wobbletogive yourcore athoroughworkoutat thesametime.

Underhandgrip

Keep yourbodyhorizontal

andkneesbent90

Holddumb-bells

with ahammergrip

Hold a single

dumb-bell in

bothhands

Bringtheweigh

either sideof you


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ARMS

36 Mens Fitness

Add shape and definition toyour tby targeting each arm separ

Target: tri

Seated one-arm overheatriceps extensio

Bringthe weight behindyour headwithout

leaningfor ward

Placeyour

freehand

behindyourback

Feetflat onthefloor

Sit uprightwith

backstraight

Squeezeyour

triceps atthe top

ofthe move

Keepthere

yourbody

duringthe

Pressthe weight

straightupElbowpointing

tothe side


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ARMS

Mens Fi

SWISS BALL

ONE-ARMOVERHEAD

TRICEPS

EXTENSIONTheSwissball forcesyoutomaintain goodposturethroughoutthemove,and toperformthemovewithperfect form.

Variations

SEATED

EZ-BAR

OVERHEAD

TRICEPS

EXTENSIONUsing anEZ-barallows you topressmoreweight,meaningbiggermusclegains.

DUMB-BELL

OVERHEAD

TRICEPS

EXTENSIONIf you donthaveanEZ-bar you canplaceboth hands ona dumb-bell. Somepeoplewill find thisplaces lessofatwistingforceat theelbowsandshouldersthancan happenwithanEZ-bar.

Pick a ballthatallows

you tositwith your

thighs horizontal and

feet flaton thefloor

Keep yourbodyuprightthroughout

themove

Wriststurned

in slightly


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ARMS

38 Mens Fitness

Thismove hitsyour triceps froma new angle, placing additional forceomuscle at the top of themove compared to the overheadtriceps exte

Target: tri

Dumb-bell kickbac

Rest your hand on

thebenchbeneath

yourshoulderSetthebenchat

aroundknee-height

Bodyhorizontal,

with upperarmin

linewith yourbody

Presstheweight

straightback,moving

onlyat yourelbow

Keeptherest ofyour

body inthe sameposition throughout

Letthe dumb-bellhangstraightdown

Look

soyo

isinli

you

S

tri


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ARMS

Mens Fi

DUMB-BELL

KICKBACKWITHLIFTAfter performingadumb-bell kickback,lift your straight armabove thehorizontaltoplace greateremphasis on the longhead ofyour triceps.

Variations

TWO-ARM

KICKBACKWork botharmsat thesametime but you needtobestrong in thecoreto maintainthis position.

CABLE

KICKBACKThecable placesgreater forceonyourmuscles atthe beginning

of themovecompared tothedumb-bell kickback.

Keep your core

bracedtomaintain

theposition

Makesurethere is

tensionon thecable

at thebeginningof

themove

Keepyourbackin

itsnatural arch

Liftyour armwithout

over-straining your

shoulderjoint

Setthecablea

belowshoulder


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ARMS

40 Mens Fitness

This exercise is easy to performthecable provides resistance a

the full range of them

Target: tri

Triceps press dow

Setthecableat

head height

Elbowstucked into

yoursides

Feetapart,or you

canplace oneinfrontoftheotherif

it helps balance

Standupright with

backstraight

Dont leanforward

toaid thepress

Keep yourelbow

tuckedin

Squeezeyour

triceps at the

bottomof themove


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ARMS

Mens Fi

ROPEPRESS

DOWNUsing a ropegivesyouan intensecontraction at thebottomof themove.

Variations

REVERSE

GRIP PRESS

DOWNByswappingto anunderhand gripyoushiftthe emphasisto thetricepslateralhead.

UNILATERAL

PRESSDOWNGetbalancedgainsbyworkingeacharm individually.

Usea

hammergrip

Turnyourwrists

out atthe bottom

ofthemove

Underhandgrip

Usea stirrup

handle


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ARMS

42 Mens Fitness

Build your forearmsand get a crushingTarget: forea

Wrist cu

Restyour forearms

onabench

Rollthe dumb-bells

tothe endsof

yourfingers

Letyour hands

hangoverthe edge

ofthe bench

Curlwrists up

Keepforearms

onthepad

Armsparallel


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ARMS

Mens Fi

REVERSE

WRISTCURLHityour forearmsfromtheoppositeside.

Variations

FOREARM

ROTATIONAdda rotationalaspect toyourforearmworkout,whichwill addstrengthtoyour smashes inracquetsports.

BARBELL

COLLARGRIPGeta powerfulhandshakeusing thebarbell collars, orcrusha rubber ball

for the sameeffect.

Usean

overhandgrip

Rot

wrist

palm

Squeezethe collar

andhold fora

two-countbefore

releasingslowly

Startwith palms

facing down


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ABS

Mens Fi

ABS


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ABS

46 Mens Fitness

External obliques

Rectusabdominis

Internalobliques

(beneathexternal

obliques)

Transverseabdominis

(beneath internalobliques)


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ABS

48 Mens Fitness

The classicmove for targetingupperabs and still oneof the

Target: upper abdomi

Crunc

Hold your head off

themat

Curlyour chest

towardsyour knees

Contract your absto

liftyourshoulders

offthemat

Touchyourfingers to

yourtemples dont

pull onyourneck

Feetflat onthefl

Knees bentt

Keepyourlower back in

contactwiththemat

Pauseat thetopo

themove,squeeze

your absandlowe

slowlyto thestar


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ABS

Mens Fi

SWISS BALL

CRUNCHLying ona Swissball worksyourcoreharder tostabiliseyourbody and allowsfora greater rangeofmovementwhendoing thecrunch.

Variations

WEIGHTED

CRUNCHIf crunchesare easyforyou, rather thandoingmore reps,try addingweightto increase theintensity of themoveandstimulatemoremusclegrowth.

CABLE

CRUNCHThecable requiresyoutocrunchagainsta constant force

Lean asfar

backonthe

ball asyoucan

Useahighcableand

ropehandle

Keep yourlower

backin contact

with theball

Hold adumb-bellor weight

plateto yourchest

Leanforward

keepingyour

bodystraight

Useyour abdominals, notyour

arms,to pull theweightdown


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ABS

50 Mens Fitness

Place the emphasis on the lowerpart oabs byattacking themfroma different a

Target: lower abdomi

Reverse crunc

Headand shoulders

flaton mat

Contract your

absto lift your

hips offthe mat

Keep yourknees

bent at90

Arms byyoursides

for support

Thighsvertical and

kneesbentat 90

Curlyour knees

towardsyour chest,

hold, thenlower

slowlyto thestart


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ABS

Mens Fi

MEDICINE

BALLREVERSE

CRUNCHTheextraweightwill stimulate extramusclegrowth.Andusing amedicineballsafeguardsyoufromdroppinga dumb-bellonyourhead.

Variations

TUCKAND

CRUNCHAttackyour absfromaboveand below atthesametime.

SEATED

REVERSE

CRUNCHBysitting on theedge ofa benchyou increase the

workload onyourlower absand forceyourcoretoworkharder tobalanceyourbody.

Claspa medicine

ballbetween

your knees

Useyour absto raiseyourshoulders

andhips atthe same time

Grip theedge ofthe

benchfor support

Leanyour

torsobackto

around45

Feetout infront, and

maintainbalance

Drawyourknees

intoyourchest,

maintainingbalance


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ABS

52 Mens Fitness

Hit your abs fromthe side to target the oblthemuscles that frame your six-

Target: obliques (side

Oblique crunc

Touchyourfingerstoyourtemples

Useyour side absto

crunch upsideways

Lieonyoursidewith

yourarm infront

Bendyourknees

Hold fora secondat the

topof themove andlower

slowlyto thestart


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ABS

Mens Fi

SWISS BALL

OBLIQUECRUNCHGet a greater rangeof movement bywrappingyour bodyaround the ball.

Variations

DUMB-BELL

SIDE BENDVary the resistance youplace on your obliquesby usinga dumb-bell.

MEDICINE

BALL SIDE

THROWDOWNSThis dynamic throwingmovement adds aplyometric element to

your workout, whichfiresup your fast-twitchmuscle fibres.

Jamyour feet

against a wall

forsupport

Moveas faras you

cantotheother

sidewithoutleaning

forwardor back

Throwit down hard to

theside. Catchit on

thebounceand repeat

tothe otherside

Riseup sidew

Leanto theside

holdingthe dumb-bell

Hold theball

overhead

Liesideways and

curlyour body

round theball


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ABS

54 Mens Fitness

Add a twist tocrunchto hit your abs

several angles at

Target: abdomi

Crossover crunc

Touch fingers

to temples

Twist yourtorso so your elbow

moves to meetyour knee

Footrestingon

opposite knee

Reversethe move slowly

backtothestart

Contract your absto lift

yourshoulders off themat

Head held offmat

Dont pullon

yourneck


54/195

ABS

Mens Fi

SWISS BALL

TWISTCRUNCHGetmore rangeon themoveandworkyourstabilisermusclesinto thebargain.

Variations

BICYCLESDo thismovequicklytofullyexhaustyourabdominals.

ONE-ARM

CABLE CROSS

CRUNCHCrunchandtwistagainstresistancetogiveyour six-packa

thoroughworkout.

Lean asfar

backontheball asyoucan

Twistyour torsofrom side

tosidewhilepumpingyour

legs back andforth

Useyour absto

pullthe handle down,

notyour arm

Asyouriseup

twistyour torso

tooneside

Crunchupand bring

yourrightelbow to

yourleft knee

Hold a high cable

inonehand

Alternatesides

with each rep

Drawyour

to yourop

kneeto c

thetwist


55/195

ABS

56 Mens Fitness

A toughmove that really worksyourabs. If youre feelingstrong youcan hang

a pull-up bar, or youcan restondip buse elbow straps to takeyourw

Target: lower abdomi

Knee rais

Hangfrom

elbowstraps

Try not toswing

Holdyour feettogetheroff the floor

Lower slowly wit

letting your body

Useyour abdominals

todrawyourknees up

towardsyour chest

Hold fora se

thetopof th


56/195

ABS

Mens Fi

LEGRAISE

Make themovetougher bystraighteningyour legs.

Variations

TWISTING

KNEERAISEBring your obliquesinto play byraisingandtwistingyourkneesat thesametime.

MEDICINE

BALL KNEE

RAISEWhen you getgoodatkneeraises you canadd

resistanceso thatyoucontinue to reachfailurewithinyourchosen reprange.

Keepyourlegs

asstraightas

youcan

Raiseyourknees up

andoutto theside

Gripa medicine

ballbetween

yourknees

Alternatesides

with each rep


57/195

ABS

58 Mens Fitness

Build a strong linkbetween your uppelower bodywith this classic stabilitym

Target:

Plan

Hold your body ina straight

line fromhead toheels

Elbowsbeneath

shoulders

Headlookingdown

Feettogether

Hold theposition foras long asyou

canwithout letting your hipssag


58/195

ABS

Mens Fi

SWISS BALL

PLANKTheextrawobbleforcesyour corestabilisingmusclestoworkevenharder.

Variations

ONE-ARMONE

LEGPLANKBy lifting opposingarms andlegsyouintroduce a rotationalforce thatmakesyourmidsectionworkharder tokeep yourbody straight.

FOOTRAISE

ANDHOLDThis isometric holdtargetsyour lowerabsandwill helpyou tomaintaina

strongcoreduringheavy lifts.

Dontlet your

hipsdropbelow

the horizontal

Holdthe positionand thenrepeatwiththe opposite

armandleglifted

Holdyour feet

a fewinches

offthefloor


59/195

ABS

60 Mens Fitness

Hold your bodystraight to builda powerfuthat will improveposture andsportsperform

Target:

Side plan

Elbowdirectlybeneath shoulder

Hold theposition foras long asyoucan

without letting yourhipsdrop, then

repeaton theother side

Hold your body ina straight

line fromhead tofeet


60/195

ABS

Mens Fi

SWISS BALL

SIDE PLANKTheextra instabilitymakesholdingthepositiontougher.

Variations

RAISEDSIDE

PLANKLifting and armandaleg introducesothermuscles into theholdandmakesyourcoreworkharder tomaintain balance.

SIDE PLANK

WITH

LATERAL

RAISEUse a lightdumb-bell thismove ismoreabout improvingco-ordination thanbuildingmuscle.

Useyour core

musclesto control

thewobble

Maintainthe plan

positionwhile slow

raisingand lowerin

theweight

Dont letyour

hipssag


61/195

ABS

62 Mens Fitness

Thismove targets both the absand themuscles at the front ofyourwhichwork together whenyou raise your legs, suchas whenyoukick

Target: abdominals, hip fle

Bench leg rais

Rest your hips atthe

endof thebench

Gripthe bench

behindyourhead

Feettogether

hangingoverthe

endof thebench

Raiseyourlegs upuntil

theyare almost vertical

Letyour abstake

over to raiseyour

hips offthe bench

Lower slowlytothe start


62/195

ABS

Mens Fi

HIPRAISE

Lift yourbumoff thefloor toplaceextraworkonyourabsandhips.

Variations

WEIGHTED

HIPRAISEHolda dumb-bellin your feet toincreasetheresistance justdontdrop it onyour head!

MEDICINE

BALLLEG

DROPMake your abs,hipsandadductors(theinsides of yourthighs) work hardwiththismedicineballmove.

Point yourlegs

straightup

Loweras slowlyas y

can,stopping befo

youtouchthefloo

Pushyourfeet tow

theceiling,raising

hips offthema

Gripa dumb-bell

betweenyourfeet

Gripa medicine

ballbetween

yourfeet


63/195

ABS

64 Mens Fitness

Make your abs singwith thisadvancedmoverequiresflexibility aswell asa strong

Target: upper and lower abdomi

Jacknif

Feet together, held

offthefloor

Armsbehindyour

head, heldoff

thefloor

Contract yourabs andbring

your arms andlegsupto meet

above yourstomach

Keepyourlegsas

straightas you can

Squeezeyour abs

atthe topof them

andlowerto thest

slowlyas youc


64/195

ABS

Mens Fi

SWISS BALL

JACKNIFEThis moves takesgravity outof theequationbut addsin extra wobbleto keep your corestabiliser musclesworking hard.

Variations

MODIFIED

V-SITIf the jacknifeproves too hard,this move targetsthe samemuscleswithout placing somuch strain on yourhamstrings andlower back.

SWISS BALL

PASSING

JACKNIFEPass theball fromhandsto feet toensure that you

maintain perfectform at alltimes.

Body ina straight

linefrom head

to feet

Situp

bringingyour

lower back

offthe mat

Drawyour knees

to yourchest

Feet raised

Graspa Swissball

behind yourhead

Lower slowly with

theball clasped

betweenyour feet

Hands beneath shoulders

Instep resting onthe ball Rollyour feet

over theball

Arms bysides

Drawyour

knees to

yourchest

Balance o

bumatthofthe m

Pass theballfrom

handsto feet atthe

topof themove

Return th

toyourha

thenex


65/195

ABS

66 Mens Fitness

Seated Russian twis

Bodyheld at around

45 tofloor

Twistyourtorso totheother side

Staylookingforward

Lookforward

Holddumb-bellin bothhands at arms length

Twistyour torso

toone side

This rotationalmoveworks your obliquesandcore to give you a strong foundation for all s

Target: obliq

Knees bentat 45

Backstraight

Useyour absto control

themomentumof

thedumb-bell

Maintainthe angle

ofyourupper body

tothefloor


66/195

ABS

Mens Fi

SWISS BALL

RUSSIANTWISTTheSwissballmakesthismove easieronyour lower backbutstillmakesyour coreworkhard tostabilisethewobble.

Variations

LOWER-BODY

RUSSIAN

TWISTTransfertherotational emphasistothelowerpart ofyourabdominals.

STANDING

CABLE

RUSSIAN

TWISTThecable provides

a constantresistanceasyouturnyour torso.

Bodyina

straightline

Twistover toone

sidekeeping you

legsstraight

Twistyourtorso

away fromthecable

Arms outto thesides

forbalance

Setcableat

chest height

Twist to theother side,

looking in thedirectionof thedumb-bell

Holdthe dumb-bell

straightabove

yourchest

Headand

shouldersresting

ontheball

Twistyour torsooverto

oneside until yourarmsareparallel tothefloor

Legsstraight up

intheair

Shouldersst

flaton thefl

Dontlet yourfeettouchthefloor

Altewi

Standside-on

tocable

Feet apart

Staylooking

forward

Keep arms

straightat

chest height


67/195

ABS

68 Mens Fitness

Make your abs and lowerbackwork together to stabiliseyourin thismove, whichyoucanmake as easy oras hard as yo

Target:

Barbell rollou

Startwiththeb

directly ben

your should

Backstraight

Backstraight

Armsstraight

Useyour abdominalsto

control themovement,

making it slowand deliberate

Grip thebarjustwiderthan

shoulder-width apart

Rollthebarasfaro

youcanbeforeyou

youmight breakfo

thenreturn


68/195

ABS

Mens Fi

SWISS BALL

ROLLOUTThis variationplaces lessstrainonyour lower backbutmakesyour coreworkhard tostabilisethewobble.

Variations

TOWEL SLIDE

FLYEThisbringsyour chest andshoulders into playfora really testingupper-bodymove.

SQUAT

THRUSTSJumpyour feetbackandforth to reallyworkyour coremusclesandget

your heart racinginto thebargain.

Restyour forearms

ontheball

Slidethemforward

andoutto thesides

inanarc

Jumpyourknees in

beneathyou, then

back,at speed

Usetwotowelsthat

slideeasily

Startina

pressup

position

Useyourabsto

control thewobble

Dontlet your

hipssag


69/195


70/195Mens Fi

BACK

BACK


71/195

BACK

72 Mens Fitness

Trapezius

Teresmajor

Latissimusdorsi

Rhomboid (beneathtrapezius)

Erector spinae


72/195Mens Fi

BACK

The poor old back muscles never get alook-in, literally. When you view your

body in the mirror you cant see your back,so its tempting to ignore your back musclesduring training and concentrate on the glorymuscles at the front chest, abs and biceps.However, you ignore your back at your peril.

Not only does a strong back improve yourphysique, it helps to correct your postureand prevent injury. If, like many men, youspend hours in the gym doing bench pressesbut give little attention to your back, theover-developed muscles in your chest and

front shoulders will pull your shouldersforward, making you look hunched like agorilla, which is fine if thats the look youreaiming for, but not so good if you preferto look like a Homo sapien. Also, a muscleimbalance from too little back training canlead to a lack of flexibility at the shoulder,which can in turn lead to injuries from badlyperformed exercises. The moral is: pay asmuch attention to your back as your front.

Your upper back is criss-crossed withmuscles that manipulate your shoulders,

allowing you to pull objects towards youand make a shrugging motion. The trapezius(traps) originate at your neck and spread outacross your shoulder blades and down yourspine. Beneath your arms, your latissimusdorsi (lats) are the wide wings that draw yourarms down and in, such as when you do pull-ups. These large muscles are supported by ahost of smaller ones that allow your arms andspine to move in a multitude of planes.

Running down the sides of your backbone, the erector spinae muscles do the

job of supporting and stabilising your spinewhenever you bend. These are the musclesthat, if trained properly, will protect youfrom lower back pain when you do heavylifts. Along with your abdominal muscles, theerector spinae form part of the core that werefer to on many occasions in this book.

Main exercises

Bent-over row

Cable row

One-arm row

Pull-up

Lat pull-down

Shrug

Good morning

Two-point box

BACK


73/195

BACK

74 Mens Fitness

One of the original big-musclemTarget: traps, lats, rhomb

Bent-over row

Neck inline

withspine

Letthebar hang

straightdownat

around kneelevel

Feetshoulder-

widthapart

Tenseyourcore

musclesto stabiliseyourbody

Holdyour torso

steadythroughout

themove

Pull thebarinto

yoursternum


blades together

Retract shoulder

bladesBackstraight

Leanforward

atthe hips,

notthe waist

Knees bentGrip thebar just

wider thanshoulder-

widthapart

Lower thebarbellslowlyto thestart


74/195

BACK

Mens Fi

DUMB-BELL

BENT-OVERROWRequires a bitmoreco-ordination thanthe barbell versionand prevents thestronger sideofyour body doingallthe work.

Variations

REVERSE

GRIPBENT-

OVERROWBy reversing the gripyou target your latsand lower traps more.

BENT-OVER

FLYEThis move useslighter weightsbut allows youto get a really

strong scapularretraction(theaction of pullingyour shoulderblades together).

Raisetheweights

straightoutto the

sideswithoutmoving

your upper body

Allowyourwrists to

turnnaturallyduring

themovement

Usean

underhandgrip

Keep a slight

bendin

yourelbows


75/195

BACK

76 Mens Fitness

Ensureperfect form for this move andrepay you with realmuscle-mass

Target: mid traps, lats, rhom

Cable row

Retract your

shoulderblades

Keepa bend in

yourknees

Backstraight

Usea neutral grip

Returnslowly

tothestart

Keepupper

movemen

aminim

Squeez

shoulder

toget

LookforwardEnsure thereistensionon the

cablebefore

youbeginPullthe handle

intoyoursternum


76/195

BACK

Mens Fi

WIDE-GRIP

CABLE ROWPlace moreemphasis on yourrear deltoids (backof your shoulders)andmid traps.

Variations

SQUAT-TO-

ROWThis turns thecablerow into a full-bodymovement thatworks the legs, core,back and shoulders.

INVERTED

ROWUse your ownbody weight tocomplete the row.

Useawide bar

Standup anddraw the

cableinto yourgut

Pull yourchestto thebar,

keepingyour bodystraight

Squatdownuntil your

thighsareat least

parallel to thefloor

Hangfrom

abarsetat

thighheight

Feet andhands


LowcableBack

straight

Bodystraightfrom

head toheels


77/195


78/195

BACK

Mens Fi

ONE-ARM

REVERSEFLYETheflyemovementtakesthearmmusclesoutoftheequationandplaces allthestress on thetrapsandrear deltoids.

Variations

ONE-ARM

CABLE ROWGive yourcoreaworkoutbyholdingyour bodyuprightduring therow. Thistakessome ofthestress offthe latsandplaces it onthe rear deltoid.

SPLIT SQUAT

TOONE-

ARMROWThiswhole-bodymoveworks thelegs, back, arms

andshoulders,and introducesa rotationaleffecttoworkyourcoremuscles.

Usea lighter

weightthanyou

wouldwitha row

Holdyour body

straightasyoudraw

thecableback

Standup anddraw the

cableinto yourside

Raisetheweight

straightoutto

theside

Setthecableat

shoulderheight

Start ina lungewith

righthandand left

footforward

Keep a slight bend

inyour elbow

Turnyourbody

towardsthe cable

Lowcable

Turnyourbody

awayfromthecable asyoupull


79/195

BACK

80 Mens Fitness

Work against your ownbodyweight in thisclassiofstrength. The overhandgripensuresmosto

work is done by your back andnot your

Target: lats, traps, rhomb

Pull-u

Grip thebarjust

widerthan shoulder-

widthapart

Letyour bodyhang

straightdown

dont swing

Pullup untilyo

isovertheExtendyour

arms fullyin the

downposition

Lower slowly

tothestart

withoutswinging

Squeezeyour lats

asyoupullup

Overhandgrip


80/195

BACK

Mens Fi

NEGATIVE

PULL-UPUse a bench ora helper togetyourself into theup position andthenlower yourselfas slowly as youcan. This letsyoudoafewmore repsafterfailureand stimulatesthe eccentricmuscle growth.

Variations

WEIGHTED

PULL-UPIf you can dolots of pull-ups,aweight belt will makesure that you hitfailurewithin yourchosen rep range.

WIDE-GRIP

PULL-UPPlace greateremphasis on yourlats by wideningyour grip.It makes

the movementshorter but tougher.

Loweryourself

slowly

Hanga weightplate

fromabelt

Useawidegrip

onthe bar


81/195

BACK

82 Mens Fitness

Workssimilar musclegroups to thewidpull-up, but allowsyou toadjust the resistancee

Target: lats, traps, rhomb

Lat pull-dow

Widegriponthebar

Torsoupright

Adjustthepad soit

sitssnuglyon

yourthighsto

minimisemovement

Lookforward

Resist the

temptationto lean

back toofarto aid

themovement

Squeezeyour

atthe bottomthemove

Pull thebardownin frontof

youtoyourupper chest

Retract your

shoulderblades


82/195

BACK

Mens Fi

UNILATERAL

LAT PULL-DOWNWorkonesideofyourbody ata timeforbalancedgains.

Variations

CLOSE-

GRIP LAT

PULL-DOWN

TOTRICEPS

PRESS-DOWNTurna latsmove intoa tricepsmovein asingleexercise.

STRAIGHT-

ARMPULL-

DOWNFocuson yourlats with thissingle-jointmove.

Startwith your

palmfacingawayfromyou

Bodyupright

Armsstraight

Pullyour elbows

intoyour sides

Pullthe bardownto

yourthighs,keeping

yourarms straight

Turnyourpalm

tofaceyouas

youpull down

Pressthe bardokeepingyourelb

byyoursides

Shortbar

Bodyupright

Armsangled

forward15-20


83/195

BACK

84 Mens Fitness

Backupright

Grip thebarjust

outsideyour thighs

Shouldersback

Holdfor 1-2se

intheup pos

Dontbe

yourelbo

Raiseyourshoulders

straightup

Goheavy to build a powerful upperTarget: upper t

Shru


84/195

BACK

Mens Fi

Usea lighter

weightthan

with a shrug

Performan

upright row

Raiseyourelbows

high tothe sides

Palms facing body

Startwith

dumb-bellsin

frontof thighs

UPRIGHTROW

Bring your shouldersinto play toaid youruppertraps in liftingtheweight.

Variations

DUMB-BELL

SHRUGUsingdumb-bellsallowsyouholdyourhandsin amorecomfortablepositionat yoursides, andworksbothsidesof thebodyindependently.

DUMB-BELL

UPRIGHTROW

ANDSHRUGCombinetherowandshrug togiveyour upper traps

a double hit. Thenshrugyourshouldersup further


85/195

BACK

86 Mens Fitness

Thismovewill strengthen your erector smusclesaswell as the backs of your legs. Be

tomaintainperfect form toprevent inj

Target: lower back, hamstrings, gl

Good mornin

Bendforwardfrom the

hips, notthe waist

Pushyourhips ba

tomaintainbalan

Keep a naturalarch

inyourlower back

Handsjust

outsideshoulders

Bodyupright,

corebraced

Rest thebaracrossthe

backof yourshoulders,

notyour neck

Shouldersback

Feetshoulder-

widthapart

Bendyourkneesslightly

Sho

b

Lean asfar

forward as the

stretch inyour

hamstringswill

allow(but

notbeyond

thehorizontal)


86/195

BACK

Mens Fi

SPLITGOOD

MORNINGPlace extra pressureonyour hamstrings with thisone-sided move.

Variations

SINGLE-LEG GOOD

MORNINGStanding on one legrequiresyour coremuscles lower backandabdominals toworkharder to maintain balance.

MEDICINE-BALL

SLEDGEHAMMERDone quickly andpowerfully, thisexercise targets a hostof muscles around your

body, especially thestabilising muscles inyour lower back.

Placeone foot

onalowbench

Straighten yourlegs

andlifttheball high

Standon onefoot

Bringtheball down

powerfully through

your legs

Makethemove

slowand balanced

Keepyourbackflat


87/195

BACK

88 Mens Fitness

This simplemovewill strengthen the stabilisingmuscles around yourwhichwill help to keep youstrong and injury-freewhendoing bigge

Target: lower

Two-point bo

Bring yourelbowto

meetyouroppositeknee

beneathyour stomach

Kneelon allfours

Stretchyourarm

andlegout

Holdthe position

fora two-countin

theup position

Lookdo

Yourbodyshouldform astraight

linefrom footto fingertips


88/195

BACK

Mens Fi

DORSAL

RAISEWITHSHOULDER

ROTATIONTwistingyourhandsbackat the top ofthemove squeezesyour shoulder bladestogether forastronger contraction.

Variations

AQUAMANThe swimmingmotion isnot aseasyas it looksandisgreat for a stronglowerback.

SWISS

BALL BACK

EXTENSIONTheballallows fora greater rangeofmotionwhen

exercisingyourlowerback.

Handshelduptothe sides

Liftoppositearms andlegs

alternatelywitheach rep

Jamyour feetagainst

awall forsupport

Liftyour chest

offthemat

Keep armsand

legsstraight

Wrapyour body

around theball

Twistyour hands back

soyourthumbspoint

towards theceiling


blades together

Lift your back un

bodyforms a st

line dont over-


89/195


90/195Mens Fi

CHEST

CHEST


91/195

CHEST

92 Mens Fitness

Serratusanterior

Pectoralismajor

Pectoralisminor

(beneathpectoralismajor)


92/195Mens Fit

CHEST

You mostly use your chestmuscles (pectorals) when you

push objects away from you. So themost obvious exercise to build upyour chest is the bench press. In thisyou use your pectorals, serratus,front shoulders and triceps to pressa heavy bar directly above yourchest from a lying position.

The bench press has long beenconsidered the main test of upper-body strength for men, which iswhy every gym has a queue for

the bench press rack, and why acertain type of gym-goer alwaysopens every conversation with thequestion: So, what do you bench?

Despite the undisputed benefitsof the bench press you shouldmake it the cornerstone of yourchest workout be wary of focusingon this one exercise at the expenseof all others. Like any muscles,the pecs need to be worked froma variety of angles to get the

maximum growth stimulation,and simply changing the angleof the bench, or opting fordumb-bells instead of a barbell,can make a world of difference tothe development of your chest.

The pectoralis major is a largeblock of muscle that attaches toyour ribs beneath the collarbone.Although it is one single muscle,training experience suggests youcan target the upper, middle or

lower portions of your chest muscledepending on the angle from whichyou attack it. An incline bench presswill focus most of the effort onthe upper portion of your pecs, forexample, although it will still workthe entire pectoral muscle.

Main exercises

Bench press

Dumb-bellbench press

Incline benchpress

Decline benchpress 1

Dumb-bell flye 1

T press-up 1

Dumb-bellpullover 1

CHEST


93/195

CHEST

94 Mens Fitness

Hands wider than


Headand shoulders

supportedby benchKnees bent90,

feet flaton floor

Lowerthe barslowlyto

yourchestand press

backup powerfully

Dontarch yourback

during thepress

Press downwith

your feet

This stapleofmostmens workouts isstbestway to build a powerful c

Target:

Bench pres

Braceyour

coremuscles

Keepa naturalarchin yourback

you shouldjust beableto slip the

fingers of onehand between your

lowerbackand thebench

Lift thebarfrom

rack andhold itdir

above yourche

Contract your

shoulderblades

Returnthebar tothe

rackonce finished.

A spotter isuseful to

helpyoureplace thebar


94/195

CHEST

Mens Fi

Pressthe bar

upquicklybut

under control

Handsjust widerthan

shoulderwidth

Makesureyou position

thebench sothe baris

over your chest

Body ina straight

linefrom head

to heels

BALLISTIC

BENCHPRESSPushthebar upexplosively, as ifyouweretryingtothrowit offyou,tofireup your fast-twitchmusclefibres(just dont letgo!).

Variations

SMITH

MACHINE

PRESSThemachinelocksthe bar intoa pathsoyoucanconcentrateonpressing themaximumweightin safety.

PRESS-UPWork your chestanywhere, anytimewiththissimple,classicmove.

Elbows pointingback,

notto thesides


95/195

CHEST

96 Mens Fitness

Holddumb-bells

at chest level

Knees bent90,

feet flaton floor

Dontarch your back

Palmsfacingforward

Dumb-bells takemoreeffort to stabilise thana bar, and allowgreater range ofmovement,making themovetou

Target:

Dumb-bell bench pres

Presstheweights

straightupand

lower slowly

Headand shoulders

supportedby bench

Braceyour

coremuscles


96/195

CHEST

Mens Fi

Bodyhorizontal from

headto knees

Return eachweight

to thedown position

before liftingthe next

Gripthe sides

oftheball

Body ina straightline

dontlet yourhipssag

SWISS BALL

DUMB-BELLPRESSLying on a Swissballmeans you have tostabilise your entirebody, which helpsto build a strongerfoundation fromwhich to improveyour bench presses.

Variations

ALTERNATING

DUMB-BELL

PRESSWork eachsideof your chestindependently toiron outanymuscle imbalances.

SWISS BALL

PRESS-UPThis deceptively difficultmove requires yourchest muscles to controlthe wobble, making

them more stableinheavier presses.

Knees bent90

Headand shoulders

supportedby ball


97/195

CHEST

98 Mens Fitness

Place the focus onthe upper part ochest bytilting the bench upw

Target: upper

Incline bench pres

Removethe bar

from therack

Handswiderthan


Feetflat onthefloor

Braceyour

coremuscles

Elbows to thesides

Dont archyour ba

Lowerthe barslowlyto your

chestand pressup powerfully

Benchset at30-45

Holdthe bar directly

above yourchest


98/195

CHEST

Mens Fi

SWISS BALL

DECLINEPRESS-UPThe additionalwobblegivesyourcorea goodworkoutaswellasyourupperchest, shouldersandtriceps.

Variations

INCLINE

DUMB-BELL

PRESSWork bothsidesofyourchestindependentlytoprevent yourstronger sidedoingallthework.

INCLINE

SMITH

MACHINE

PRESSWhenyou dont havea spotter tohelp you,theSmithmachinelets you pressheavyweights in safety.

Feettogether

onball

Presstheweights

straightup

Palms facing forward

Placethe benchso

thebar sitsdirectly

above yourchest

Dontlet your

hipssag


99/195

CHEST

100 Mens Fitness

Byangling the bench downwardtarget the lower portionof your c

Target: lower

Decline bench pres

Lowerthebar slowlyto

yourchest andpress

backup powerfully

Handswiderthan


Bench angled

at30-45

Dontarch yourback

asyoupressup

Elbows to

thesides

Lift thebarfrom the

rack andhold itdirectly

above yourchest

Braceyour

coremuscles

Feet secured

beneath pads

Headand shoulders

supportedby bench


100/195

CHEST

Mens Fitn

INCLINE

PRESS-UPA great way towarmup before doingdecline presses, orto exhaustyourlower pec musclessafely afterwards.

Variations

DECLINE

DUMB-BELL

PRESSThe dumb-bells allowfor a greater range ofmotion than the bar,and can bekinder toyour shoulder andelbow joints.

DECLINE

SMITH

MACHINE

PRESSThe Smith machine

means you donthaveto worry aboutcontrolling the bar, soyou canafford togoas heavyas you dare.

Extrabonus

tipcaption

hereplease

Dontlet your

hipssag

Presstheweights

straightupfrom

yourchest

Positionthe bench

sothe baris directly

above yourchest

Handsjustwiderthan

shoulderwidth

Palms facing

forward


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CHEST

102 Mens Fitness

The flye isolatesyour chest by takingarmmuscles out of the equ

Target:

Dumb-bell fly

Palmsfacing

eachother

Dumb-bells held

directlyabove chest

Feetflat onthefloor

Headand shoulders

supportedby bench

Lower thedumb-bellsin

anarc outto thesides

Lower thedum

asfar asis comf

Keep a slight bend

inyourelbows

Useyourpectoralmuscles

to reverse themovementbacktothestart

Dontarch

yourback


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SWISS BALL

DUMB-BELLFLYETheball requiresyou toholdyourbody rigidduring themove,ensuring thatyou usegood formtoexecute theflye.

Variations

INCLINE

DUMB-BELL

FLYEPlace theemphasisonyourupperpecs bytilting thebenchupwards.

CABLE

CROSSOVERThecablesgivegreater resistancethandumb-bellsat thepoint where

your handscometogether, creating apowerfulcontractionin your pectorals.

Bodyhorizontal

fromheadto knees

Benchangled30-45

Standbetween dual

cablesset above

shoulderheight

Holdthe dumb-bells

directlyabove yourchest

Bringyourhands

togetherin front

of yourchest

Headand shoulders

supportedby ball

Knees bent90

Splitstance

forbalance

Maintainthe sametorsoposition

throughout


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CHEST

104 Mens Fitness

Turn the humblepress-up intoa powerful muscle-building tooworks the chest, shoulders, armsand core inone dynamicm

Target:

T press-u

Body ina straight line

fromheadto heels

Dontlet your

hipssag

Feetshoulder-

widthapart

Pushup powerfully

andtwist your body

Keep your

bodystraight

Roll onto the

sidesof yourfeet

Gripdumb-bellswith

straightwrists

Handssho

widthap

Elbows close

toyourbody

Raisea dumb-bell

overheadwith

yourarm straight

Gostraigh

thenext pre

lifting theop

armon then


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Pass the

andfor

eachp

CLAP

PRESS-UPWhen you push upexplosively enoughsothat you can clapyour hands, youtarget the fast-twitch muscle fibresthat havethe mostpotential for growth.

Variations

PASSING

MEDICINE-

BALL

PRESS-UPThis move blendspower andco-ordination togiveyou functionalupper-body strength.

ALTERNATING

OFFSETJUMP

PRESS-UPJumpyour handsbackwards andforwards while doing

shallowpress-ups tohit your musclesfromdifferentangles.

Bodystraight

Pushup andpassthe

ball tothe otherhand

Start with onehand

ona medicineball

Push upso youleavethe

floor, clap,and go straight

into thenextrep

Move yourh

back andfo

witheach

Pressup powerfully

andswap theposition

of yourhands

Putone handlevel

withyour head

Elbows pointingback

Putone handlevel

withyour chest


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106 Mens Fitness

Ansingle-jointmove that hitslower chest, lats and tr

Target: pecs,

Dumb-bell pullove

Graspa dumb-bellin both

hands over yourchest

Headand shoulders

supportedon bench

Feetflat onfloor

Lower theweightsl

behindyourhea

Keep a slight bend

inyourelbows

Dontarch yourback

Coremusclesengaged

Useyour pecs to

draw your armsback

over yourhead


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SWISS BALL

DUMB-BELLPULLOVERCounteractingthewobble gives yourcorea thoroughworkoutaswellas your chest.

Variations

DUMB-BELL

PULLOVER

PRESSBybendingyourelbowsandstraighteningthemasyou raisetheweight,you giveyour tricepsandextraworkout.

CABLE

PULLOVERThecable ensuresthat you dont loseresistanceat thetop of themove.

Headand shoulders

supportedby ball

Straighten yourarms as you

bringtheweightover yourhead

Bend your elbows atthe

bottomof themove

Bodyhorizontalfromheadto knees

Placeyourbench sothetensionr

on thecable throughout them

Usea hammergrip

ona rope handle


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LEGS

LEGS


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LEGS

110 Mens Fitness

Vastusmedialis

Rectus femoris

Vastus lateralis

Vastus

intermedius

(beneathrectus

femoris

Bicepsfemoris

Semitendinosus

Semimembranosu

Gluteusmaximus

Gastrocnemius

Soleus


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LEGS

Your legs and backside (glutes) contain thebiggest muscles in your body and form

half of your total muscle mass, but do you givethem half of your workout time? Too manygym-goers relegate legs to occasional workoutsessions, which explains the popularity of longshorts on the beach. But whats the point ofhaving bulging biceps and a huge chest if theysit atop a pair of sparrow legs? A Mens Fitnesssurvey discovered that the part of a man thatwomen most liked to stare at is the bum,so youve no excuse for ignoring your lower half.

Whats more, if you want to build big muscles

in your upper half, you need to work the musclesof your lower half. The reason is that the legmuscles are so large that training them createsa huge hormonal surge in your body that affectsall your muscles so doing squats can help youto build your biceps.

The main muscles on the front of your thighsare the quadriceps. As the name suggeststhey are made up of four heads that help tostraighten your knee and stabilise your kneecap.On the back of your thighs the hamstrings aremainly concerned with extending your hips and

flexing your knee. Together, your quads andhams work with your glutes every time you gofrom a sitting to a standing position.

To build muscle mass on your legs, no exerciseis more effective than the squat. You are obligedto move heavy weights while stabilising yourbody, and the move involves a huge numberof lower body muscle fibres. For many peoplethe squat can seem like a tricky move, but itsworth practising to ensure perfect form. Onceyouve got it, it will form the cornerstone ofyour muscle-building workouts. Using a Smith

machine can help to stabilise your body if youare worried about maintaining good form withheavy weights, but it should not be seen as areplacement for good squat technique.

Having said that, as always you should do aswide a variety of leg exercises as possible tokeep your muscles guessing and growing.

Main exercises

Squat 1

Smith squat 1

Front squat 1

Dumb-bell step-up 1

Lunge 1

Lateral lunge 1

Bulgariansplit squat 1

Romanian deadlift 1

Swiss ball leg curl 1

Standing calf raise 1

LEGS


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112 Mens Fitness

Lower untilyour

thighs areparallel

tothefloor

Lookfo

throug

Lift thebar

offtherack

Knees

with

Elbows backBraceyour

coremuscles

The kingof all leg exercises, thisusesmanydifferent mgroupsand shouldbe in everymansmass-building ar

Target: quads, glutes, hamstr

Squa

Rest thebaron the


notyour neck

Grip thebarclose

to yourshoulders

Feetshoulder-

widthapart

Toes turnedoutslightly

Maintai

naturala

inyourba

Push backup

throughyour heels


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LEGS

114 Mens Fitness

Lookforward

Unlock thebar

from therack

Placeyour feet

slightlyin frontof

your body toput

moreemphasison

yourquads

Restthebaronthe


notyour neck

The Smithmachine allows you to pressmorewwithout worrying about controlling th

Target: qu

Smith squa

Lower yourbody

until yourthighsare

parallel to thefloor

Feetshoulder-width

apart,toes turned

outslightly

Elbowsback

to retractyour

shoulderblades

Braceyour

coremuscles

Maintaina

naturalarch

inyourback

Keeplooking

forward


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Keeponefoot

offthefloor

Lettheballroll

upyourbackas

yousquat

Placethe ballbehind

your lower back

Thighsparallel

tothe floor

ONE-LEG

SMITH SQUATWork each legindependentlyto iron outanymuscle imbalances.

Variations

DUMB-BELL

SWISS BALL

SQUATIf you donthaveaccess to aSmith machine,this is a suitablealternative, and itforces your coreto work harder tocontrol the motion.

STATICSKI

SQUATFeel the burn in yourquads by holding thisisometric positionforaslong asyoucan.

Loweronly

asfarasis

comfortable

Shouldersand hips

pressedagainstthe wall


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LEGS

116 Mens Fitness

Placing the bar on the front ofyour shouldersmakesyour backmore uprightsquat, emphasising your quads and lessening the pressureonyour lower

Target: qu

Front squa

Rest thebaron thefront

of yourshoulders

Feetshoulder-width

apart,toes turned

outslightly

Backupright

andcore braced

throughout

Keepyourelbows

ashighas youcanduringthe squat

Lower you

until yourth

parallel to t

Keep looking forwa

Grip thebarwith

your finger tips

Elbows

pointing

forward

Pushbackup

throughyour heels

Knees in l

withfee


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LEGS

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OVERHEAD

SQUATA difficult move thattests your postureand shoulder mobilityto thefull.

Variations

SUMOSQUATTakea wide stanceto alter theeffecton your quads.More emphasis willbe placed on theinner thigh.

CROSS-GRIP

FRONTSQUATFolding your armsprovides a platformfor the bar toreston thefront of your

shoulders. This isuseful for people whofindthe front squatplaces strain on theirshoulder joints.

Hold a lightbar

over yourhead

withstraightarms

Backupright

Squatdownas far

asyoucan without

letting yourback

archforward

Widestance,toes

pointingout

Crossyourarms and

grip thebarwith

yourfingertips

Gripa dumb-bell

bytheend Knees in line

withtoes

Keepyour

elbowshigh


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LEGS

118 Mens Fitness

Its amove youdoevery daywhenclimbingstathis exercise provides functional stre

Target: glutes, qu

Dumb-bell step-u

Holddumb-bells

byyoursides

Backupright

Back

upright

Pushupwithyour

leading leg

Step backdownwith t

trailingleg andrepeat

before forall repsbef

swappinglegs

Lookforward

Usea benchor step

that isno higher

thanknee height

Placeyourwhole

foot onthebench


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ONE-LEG

BENCHSQUATFocuson your quadsandthe muscles thatstabilise your knees.

Variations

SIDESTEP-UPAttack your glutesfrom a new angle,introducing yourinner-thigh muscles(adductors)to helpwith the workload.

STEP-UP AND

JUMPImprove sportingprowess with aplyometric move thatbuildspower in your

glutes and quads.

Standon edge

of bench

Standside-on

to bench

Keep backstraight

Stepdownto

sameside

Pushoff leading leg

powerfullyto jump

intheair

Onefoot hanging

over edge

Knee inlinewithfoot

Pushup throughwholefoot,not

just toes

Land safelyon the

floorand re-set

before repeating


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SPLIT SQUAT

Its like a lungebutwithout the initialstep,soyou canensurethat yourformis perfectandtakesomeofthepressureoffyour knees.

Variations

JUMPING

LUNGEFroma lunge, jumpupandland inanotherlunge. Thismove isgreat forfunctionalpower andstability.

REVERSE

LUNGEBysteppingbackwards insteadof forwards youplace a slightly

differentstressonyour quadsandhams.It alsopromotesgoodco-ordination.

Startina

splitstance

Startina

lungeposition

Jumpupand

swapleg

positionsin

midair

Step

backwards

andlower

intoa lunge

Raiseyour

hands

togainheight

Landin

another

lunge and

gostraight

intothe

nextjump


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LEGS

122 Mens Fitness

All too often ignored, your inner thighvital in turningmovementsduring

Target: adduc

Lateral lung

Takea bigstep

totheside

Headup,

lookingforward

Lookforward

Lower ontoyour

leadingleg

Feetpointing

forward

Feet closetogether

Torsoupright

Holddumb-bells

byyoursidesKnee inline

withfoot

Torsouprigh


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TRANSVERSE

LUNGEOpen up your hips toperform this move,which will help youto turn quickly atsports withoutdamaging your groin.

Variations

DUMB-BELL

LATERAL

LUNGEAND

TOUCHWork yourhamstrings inconjunctionwithyour quads andadductors in thismulti-joint move.

CABLE

LATERAL

LUNGEThe cable can providesideways resistancethatdumb-bells and

barbells cant.

Leanforwardfrom the

hips, notthe waist

Lower theweights

downyourleadingleg

Stepsideways

andturn your

footataright

angleto theother

Lunge towardsthe

cableandpush backtothestart

Standside-onto

alowcable

Lower ontoyour

leading leg

Backflat


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LEGS

124 Mens Fitness

Byplacing one foot ona bench behindyou, youdeactivate that letransfer the emphasis to the front leg, givingyou a unilateralwo

Target: quads, gl

Bulgarian split squa

Torsoupright

Lookforward

Knee inlinewithfoot Dont letyour

frontknee travel

beyondyour toes

Feetpointing

forward

Restthebaronthe

backof yourshoulders

Torsoupright,

corebraced

Backfoot

resting onbench

Leadingleg halfa metre

orsoinfrontofbench

Hipssquare

toyourbody

Lowerun

frontth

almostho


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DUMB-BELL

BULGARIANSPLIT SQUATDumb-bellshelptomake theexerciseeasierbutdont allowyou tocarry asmuchweight,so theyreusefulwhenlearningthis exercise.

Variations

SWISS BALL

BULGARIAN

SPLIT SQUATWith yourback footona Swissball, themovebecomessignificantlymoreunstable,makingyour front legworkevenharder.

SWISS BALL

BULGARIAN

SPLIT SQUAT

WITH TWISTPromote goodbalanceandco-ordinationwithamovethatworksyour bodythroughseveralplanesatthesametime.

Holddumb-bells

byyoursides

Restyour instep

ontheball

Asyoulower, twist

your torsoto oneside

Dothismove

withoutweights

Pistol fingers optional

Alternatesides

with each rep


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LEGS

126 Mens Fitness

Thebestway to build musclemassonthe backs othighs. Ensureperfect form toprotectyour lower

Target: hamstr

Romanian deadli

Initiatethe moveby

leaningforward fromthehips,notthewaist

Unlock your

knees andpushyourhipsback

Headup, looking

forward

Lower thebar slowly until

youfeel a good stretch in

yourhamstringsLetthebar travel

downyourshins

Feetshoulder-

widthapart

Shouldersback

Torsoupright,

corebraced

Grip thebarjust

outsideyour hips

Backflat

Corebraced

throughout

Neck inlin

withspin


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LEGS

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ONE-LEG

ROMANIANDEADLIFTWorkeach legindependentlyandpromote legstability.A great way towarmupyourhamsfor heavyweightRomaniandeadlifts.

Variations

SPLIT

DUMB-BELL

ROMANIAN

DEADLIFTAswell asworkingeach legindependently,thismove ishighlyfunctional as itreplicates thestandardwaymostpeoplebenddowntopick up items.

STIFF-

LEGGED

ROMANIAN

DEADLIFTKeepingyour legsstraightplacesgreater emphasison your hamstringsbutcan putextrapressure onyourlowerback, soensureperfectform, and builduptheweightslowly.

Standon

oneleg

Letthe weights

travel downyour

frontshin

Start in

a split

stance

Leanforward

atthe hips

Keep yourlegs

almoststraight as

you lowerthe bar

Backflat


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128 Mens Fitness

Use your own bodyweight to target your hamstTarget: hamstr

Swiss ball leg cu

Feet together

ontopofball

Arms bysides

Headand shoulders

onthemat

Dragthe balltowardsyour

backsidewith yourheels

Raiseyourhips

Keepyour

bodystraight

Body ina straight line

fromshoulders to heels

Pausefor a moment atthe topof the

move andreturnslowly tothe start


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ONE-LEG

SWISS BALLLEGCURLEach leg hastowork twiceashard tostabiliseyour bodyweightonthewobbly ball.

Variations

SWISS BALL

HIPRAISE

AND LEG

CURLA combinationmovethat startsbyexercising your hipflexors (topsof yourthighs) andthenmoves on totargetyourhamstrings.

DOUBLE

MEDICINE

BALLLEG

CURLTwo legs, twoballs. Extraco-ordination isrequiredto pulloff thismove,makingyour coreworkhard tokeepyour bodystraight.

Keep oneleg lifted

throughout themove

Drag t

beneaRaiseyourhips until

yourbody is straight

fromshoulders to heels

Startwithyour body

flaton thefloor

Placea medicine

ballbeneath

eachcalf

Dragthembo

beneathyouunti

heelsareon the


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130 Mens Fitness

Your calvesare among the hardestmuscles in the body tobecause theyalready work hardsimplybywalking around

heavyweightsand low repsto forceyour calf muscles into gr

Target: ca

Standing calf rais

Bodyupright

Holdawall

forbalance

Pushup until

yourheelis as

highasit cango

Letyour

non-working

foothang free

Holda dumb-bell

byyour side

Placethe ball of

yourfooton the

edgeofastep

Heeldown

Holdthe t

inyourca

moment

lowering

tothes


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SEATED

DUMB-BELLCALFRAISEHold a weight on yourknees to provideresistance across thefull range of motion.

Variations

JUMPING

CALFRAISEExplosive moves likethis target your fast-twitch muscle fibresthat havethe mostpotential for growth.

SUPINESWISS

BALL CALF

RAISEYour calvesare forced tostabilise yourentire body, makingthemmore efficientwhen it comes tolifting weight.

Restthe

weighton

yourknees

Pushyourheelsup as

farasyoucan

Placethe ball

ofyourfoot

onastep

Pushoff your

toes tojump

intheair

Headand shoulders

resting onball

Push upontoyourtoes

andhold fora two-count

before lowering

Bodyina

straight line

Knees bent90


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SHOUL

SHOULDERS


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SHOULDERS

134 Mens Fitness

Frontdeltoid

Middledeltoid

Reardeltoid

Rotator cuff

(beneathdeltoids)


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SHOULDERS

136 Mens Fitness

Pressthe bar

directly overheadRemain look

forward

Grip thebarjustwider

thanshoulderwidth

Hold thebaron

yourupperchest

Feetshoulder-

widthapart

Add size and strength toyour shouwith thmust-doexe

Target: delt

Shoulder pres

Bodyupright,core

musclesbraced

Lookstraightahead

Keepyourcore

braced donttil

yourhipsforwar


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SHOUL

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Bendyour

kneesslightly

Bendyourelbows

until yourface almosttouchesthe floor

Asyoupressthe

barup,rotateyourbody tothe side

Feet onbench

PUSHPRESS

Use thepower inyourlegs toinitiate themove. This can helpyou lift moreweightandprevent youfromleaning back at thestart of themove.

Variations

INVERTED

SHOULDER

PRESSGotnoweights?This is the easiestway totrain yourshoulders using yourownbodyweight.

SHOULDER

PRESSWITH

ROTATIONWork your shouldersand coreat thesametime, using

themuscles ofyourmidsection tocontrolthe rotation.

Pushupwithyour

kneesand arms at

thesametime

Bodyforming

an invertedV

Handsshoulder-

widthapart

Useyour core

muscles tocontrol

themotio

men s fitness complete training guide - 2013

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