Muscle Up!
2 Workouts for SUPER SIZE
Photography by Victor Sotelo. Photographed at Cass Gym, San Diego, CAHardcore bodybuilding books are crammed with a dizzying number of exercises for every muscle group, but the truth is that for most men, knowing and performing just a few basic ones will deliver satisfactory size and strength gains. It makes sense to focus in on different angles within each muscle group if you plan on entering a physique contest. If not, these sturdy, conventional barbell and dumbbell drills will deliver superb upper- and lower-body results time and time again.
The UPPER-BODY workout hits all the major muscles above the waist. Back, chest, shoulder, bicep, tricep, forearm and trapezius muscles are addressed. Fortifying your top half helps make all physical tasks easier. The strength and stamina gains are more and more important for men as they grow older. The aging process can’t be reversed, of course, but it’s amazing how well it can be stalled by performing regular workouts and following a sensible diet.
The LOWER-BODY workout hits all the major muscles below the waist. Thighs, hips, glutes and calves receive attention. As most aging athletes know, when the legs go it’s all over. Sport skills and eye-hand coordination subside slowly over the years, but foot speed, agility and leg drive can diminish much more quickly. For a pro athlete, it likely means the end of a career. For the rest of us, these losses just make us less effective when competing.
CHEST
Bench Presses
Lie on a bench grasping a barbell at chest level with a medium grip. Proceed to press the bar up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.
TRAPEZIUS
Shoulder Shrugs
Stand grasping dumbbells at sides, with shoulders drooped. Proceed to raise shoulders up and rotate them in a circular motion from front to rear. Then lower to starting position. Perform 10 repetitions.
SHOULDERS
Palms-In Presses
Stand grasping dumbbells palms-in above shoulders. Proceed to press weights up to arms’ length. Pause, then lower to starting position. Perform 10 repetitions.
TRICEPS
Rear Curls
Stand grasping a dumbbell with both hands overhead. Keeping the upper arms stationary, proceed to lower the weight behind the head. Pause, then raise it to starting position. Perform 10 repetitions.
FOREARMS
Palms-Up Wrist Curls
Sit holding a barbell palms up, with forearms on thighs and wrists over knees. Proceed to curl wrists up as high as possible. Pause, then lower to starting position. Perform 10 repetitions.
BICEPS
Alternate Curls
Stand grasping dumbbells at sides. Proceed to curl the right arm up until bicep meets forearm. Pause, then lower to starting position and next curl the left arm up. Perform 10 alternating repetitions with each arm.
BACK
Bent-Over Rows
Stand grasping a barbell just below the knees, with legs bent. Proceed to pull it up to the chest, extending elbows back. Pause, then lower to starting position. Perform 10 repetitions.
THIGHS, HIPS & GLUTES
Basic Squats
Stand with feet a few inches apart and grasping a barbell on the upper back. Keeping the head up and back straight, proceed to lower until thighs are no lower than parallel to the floor. Pause, then rise to starting position. Perform 10 repetitions.
FRONT THIGHS
Forward Leg raises
Stand with legs together, the right hand on the hip and the left hand against a stationary object for balance. Proceed to raise the left leg up, keeping a slight bend in the knee. Pause, then lower to starting position and next raise the right leg. Perform 10 alternating repetitions with each leg.
CALVES
Toe Raises
Stand grasping dumbbells at sides, with the balls of the feet on a raised surface. Proceed to rise up on toes. Pause, then lower to starting position. Perform 10 repetitions.
THIGHS, GLUTES & CALVES
Front Lunges
Grasping a barbell on the upper back, step forward with the left leg and lower until the thigh is almost parallel to the floor. Pause, then rise to starting position and next step forward with the right leg. Perform 10 alternating repetitions with each leg.
THIGHS, HIPS & GLUTES
Knee Bends
Stand with feet a few inches apart and arms extended out in front, palms down. Keeping the head up and back straight, proceed to lower until thighs are no lower than parallel to the floor. Pause, then rise to starting position. Perform 10 repetitons.
OUTER THIGHS
Lateral Leg raises
Stand with legs together, the right hand on the hip and the left hand against a stationary object for balance. Proceed to extend the right leg out to the side. Pause, then lower to starting position. Perform 10 repetitions with each leg.
THIGHS, HIPS & GLUTES
Overhead Squats
Stand with feet a few inches apart and grasping dumbbells overhead. Keeping the head up and back straight, proceed to squat until thighs are no lower than parallel to the floor. Pause, then rise to starting position. Perform 10 repetitions.