DOCSLIB.ORG

293773233.Pdf

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
293773233.Pdf By the same author Military Fitness Live Long, Live Strong R OBERT HALE • LONDON Contents Introduction . 7 . Chapter 1 Pre-exercise considerations and precautions . 13 Chapter 2 The Knowledge: exercise principles, methods and resistance training systems . 16 Chapter 3 Low tech/high effect training tools ideal for home use . 36. © Patrick Dale 2013 First published in Great Britain 2013 Chapter 4 Cardio – getting to the heart (and lungs) of the matter . 54 Chapter 5 Bodyweight and low-tech exercise library . 84 ISBN 978-0-7198-1070-1 Upper body push . 84. 92 Robert Hale Limited Upper body pull . Clerkenwell House Lower body . 99. Clerkenwell Green London EC1R 0HT The Core . 107. Total body/cardio . 114. www.halebooks.com Chapter 6 Warming up and cooling down . 124. 139. The right of Patrick Dale to be identified as Chapter 7 Programme templates author of this work has been asserted by him Chapter 8 Sample workouts . 144. in accordance with the Copyright, Designs and Patents Act 1988 Chapter 9 Twelve-week sample exercise plan. 157 Chapter 10 Nutrition for health and weight management . 160 A catalogue record for this book is available from the British Library Chapter 11 Your common questions answered. 178 2 4 6 8 10 9 7 5 3 1 Glossary . 192 . Typeset by Eurodesign Sample food and training diaries . 000. Printed in Great Britain by ??? Index . 199 . I N T R O D U C T I O N Do you have to join a gym to develop fitness and strength? he modern fitness industry is in its infancy. As little as thirty years ago, the mega-gyms and fitness palaces that are now in virtually every city and town Twere unheardof.If youwanted a place towork out,youheadedoffto thelocal ‘spit and sawdust’ weightlifting or bodybuilding gym where you would most likely find little more than barbells, dumb-bells, benches and the ubiquitous wall bars. Public leisure centres weren’t much better. I fondly remember, as a wet-behind-the- ears gym instructor, taking groups for inductions in the new and grandly named ‘fitness suite’ at my local leisure centre where an eight-station multi-gym had just been installed.Having only eight stations, exercisershad tobookin advanceto come in and work out – hardly convenient! Fast forwardto today andtherearedozensif nothundredsof companiesoffering amazing fitness facilities. Competition is fierce and it’s not uncommon to find numerous gyms in close proximity, all vying for your membership fees. Despitesalespitches tothe contrary, themajorityof these gymsarevery similar. They are built to a formula designed to excite and impress you. The highest paid members of staff are generally the sales team and it’s their job, using proven sales techniques, to get you to sign on the dotted line and commit to a membership. Just as supermarkets are designed in such a way that you are, for all intents and purposes,corralledaround theaislespasteverytype offoodstuffand endup buying things you didn’t even want, modern gyms are designed to focus your attention in a certain direction. Once you have passed the reception desk and strolled through the relaxing lounge and bar area, the chances are that the first thing you will see in a typical mega-gym is the cardio area. Spread out before you like so many acres of chrome-coatedgiant hamsterwheels, you’llsee dozensof treadmills, exercise bikes, cross-trainers, stair-climbers, rowing machines and other state-of-the-art devices designed to increase your cardiovascular fitness and burn fat. For many exercisers, this huge expanse of equipment will have them drooling and ready to sign on the dotted line right then and there. Most gym users believe that cardiovascular fitness (and therefore cardiovascular equipment) is the key to health and longevity and the gyms know this. That’s why the cardio equipment is so prominent and abundant. rope if you prefer) will keep your heart and lungs in tip-top shape. Want to develop If that cornucopia of cardio kit hasn’t convinced you to join the gym, you’ll also yourupper bodybutdon’thaveaccessto a bench andbarbell/dumb-bells? Thegood find row upon row of selectorized strength-training equipment. Shiny, padded, oldpress-upwillget thejob done;no fuss, nobother. Legs need toningand strength- smooth to use and designed to look as unthreatening as possible, there will be at ening? Look no further than the humble lunge or squat – no need to lose fitness least one machine for every muscle you will ever want to work and a whole lot more simply because your favourite leg-press machine is unavailable. for muscles you didn’t even know you had! Some gyms will offer multiple machines The truth of the matter is you don’t actually need any specialist equipment to foreachmuscle groupand even multiplerangesof machinesfroma varietyof manu- develop and maintain a high level of fitness. The modern mega-gym is really only facturers. designed for one purpose – to relieve you of your money. It is, after all, the fitness Andthen,somewhere near thebackof thegym andinevitably tuckedawayin the industry, not the fitness charity! Modern exercise machines are simply designed to corner, you’ll find the free-weights area. This is where the ‘serious’ exercisers hang make exercise easier and more comfortable. And while there is nothing especially out. For reasons that I’ve never fully understood, this area is often considered the wrong with that, easier does not necessarily mean more effective. reserve of male exercisers and those who consider themselves ‘hardcore’. This is Consider one of the most popular exercises seen in modern gyms today: the Modern gyms are where the barbells and dumb-bells of old reside and this section can often appear bench press. This exercise has only really been in existence since just after the jam-packed with equipment to be a gym within a gym. Second World War but it has become a staple of virtually every man’s training Frequenters of the free-weight area routine. The amount of weight you can bench press is a common topic of conversa- seldom venture out into the forest of tion amongst gym-goers. chromed selectorized strength-training The bench press is a chest exercise that also uses the shoulders and the triceps, machines and those who have been located on the back of your upper arm. It i nvolves lying on your back and lowering seduced by the acres of beeping, flashing a weight from arm’s length to your chest and then pressing it back to arm’s length cardio equipment seldom cross over to again. In terms of chest exercises, it is considered an important lift. However, if you where the ‘real men’ train – weird, but consider the carryover of the bench press to the ‘real world’ you will see its actual true. In much the same way that a vegan value is somewhat overrated. would probably not spend time at the Firstly, consider the position in which the exercise is performed – supine or lying butcher’s counter at the supermarket, it’s flat on your back. Unless you are training to take the place of a car jack, it’s very a case of never the twain shall meet! unlikely this is a movement that you will ever be called upon to perform outside of Finally, onour tour ofa typicalmodern the gym environment. It’s not what experts call a functional exercise. gym, you’ll come across the group exer- Secondly, how often do you actually push something away from you using only cisestudio. Thisis where classeslikebody yourarmsand chest?In reality, pushingmovementsnormallystartall theway down pump, aerobics, circuits and yoga take at your feet, travel up through your midsection and it’s only at the end of the move- place. Chances are, if no class is currently mentthatyourchest,shouldersand armsgetin onthe action.Don’tbelieveme? Try happening, this room will be empty – a pushing a stalled car with just your arms! big, clear space just waiting to be used. Finally, let’s talk safety. Bench pressing requires that you hold and support a Ironically, this area is probably the most potentially heavy weight over your chest. The weight has to be sufficiently heavy to versatile and useful place in the whole be challenging. If, as often happens, you reach a level of fatigue that means you are facility. In fact, if the rest of the equip- nolongerableto complete a repetition,youcan findyourselfin theunenviable posi- ment residing in the gym mysteriously tion of having a heavy bar pressing down on your chest and no way to lift it off. At disappearedovernight,so long asyou had best this is embarrassing and at worse potentially life-threatening. l access to this space or one like it, you’d Subsequently, benchpressing is best performedwitha spotter onhand.A spotter e a h i c still be able to develop and maintain a is someone who is prepared to stand over you and lend assistance if you run into M s a high level of fitness. difficulties. This means that the bench press exercise becomes doubly labour inten- r e d n A No treadmill? Skipping (or jumping sive as you can’t really train alone. Let’s compare the press-up to the bench press. Despite targeting the same Allof thisinformationand allof theaforementioned grandfacilitiesmay lead you muscles, the press-up also uses virtually every other muscle on the front of your to conclude that the only way to get fit, strong and healthy is to join and train at a body. From toes to nose, that’s a whole lot of additional muscle power required. This large and well-equipped gym. But is this actually true? Absolutely not. In reality, you means that, unlike the bench press, the press-up actually teaches you to push with don’t need specialist equipment and you don’t need a dedicated training area; you your entire body – just like you would in nature.
Load more

Recommended publications
  • GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
    Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz.
    [Show full text]
  • Intraocular Pressure Fluctuation During Resistance Exercise
    BMJ Open Ophth: first published as 10.1136/bmjophth-2021-000723 on 13 May 2021. Downloaded from Original research Intraocular pressure fluctuation during resistance exercise Ehsan Vaghefi ,1,2 Catherine Shon,1 Stacey Reading,3 Taylor Sutherland,3 Victor Borges,3 Geraint Phillips,1 Rachael L Niederer ,4,5 Helen Danesh- Meyer5 To cite: Vaghefi E, Shon C, ABSTRACT Reading S, et al. Intraocular Objective To evaluate the effect of weightlifting (leg Significance of this study pressure fluctuation during press) on intraocular pressure (IOP). resistance exercise. BMJ Design Prospective cohort study. What is already known about this subject? Open Ophthalmology Subjects A total of 24 participants met the inclusion ► Resistance exercise that requires with Valsalva 2021;6:e000723. doi:10.1136/ Manoeuvre can significantly affect intraocular bmjophth-2021-000723 criteria and completed the study procedures. Participants had an average age of 22.7±2.7 years and included nine pressure. ► Additional supplemental women. The mean baseline IOP was 13.9 mm Hg (SD=2.4) What are the new findings? material is published online with an average body mass index of 24.5 (SD= 3.1). ► When pushed to their maximal muscular engage- only. To view, please visit the Methods The maximum load for a single lift was found ment during resistance exercise, the participants journal online (http:// dx. doi. for each participant. Participants then performed three leg org/ 10. 1136/ bmjophth- 2021- mean intraocular pressure (IOP) was increased by 000723). press regimens: one repetition using 95% of maximal load average 26.4 mm Hg. (1RM), six repetitions using 75% of maximal load (6RM) and isometric push against a weight much heavier than How might these results change the focus of Received 21 January 2021 maximal load (ISO).
    [Show full text]
  • Muscle Activation and Kinematic Analysis During the Inclined Leg Press Exercise in Young Females
    International Journal of Environmental Research and Public Health Article Muscle Activation and Kinematic Analysis during the Inclined Leg Press Exercise in Young Females Isabel Martín-Fuentes 1 , José M. Oliva-Lozano 1 and José M. Muyor 1,2,* 1 Health Research Centre, University of Almería, 04120 Almería, Spain; [email protected] (I.M.-F.); [email protected] (J.M.O.-L.) 2 Laboratory of Kinesiology, Biomechanics and Ergonomics (KIBIOMER Lab.), Research Central Services, University of Almería, 04120 Almería, Spain * Correspondence: [email protected]; Tel.: +34-950214429 Received: 24 October 2020; Accepted: 20 November 2020; Published: 23 November 2020 Abstract: Knee joint muscle activation imbalances, especially weakness in the vastus medialis oblique, are related to patellofemoral pain within the female population. The available literature presents the leg press as an exercise which potentially targets vastus medialis oblique activation, thus reducing imbalances in the quadriceps muscles. The main aim of the present study was to compare thigh muscle activation and kinematic parameters under different conditions during the inclined leg press exercise in a young female population. A cross-sectional study was conducted on 10 young, trained females. Muscle activation of the vastus medialis oblique, vastus lateralis, rectus femoris and gluteus medialis was analyzed under five different inclined leg press conditions, modifying the feet rotation (0–45◦ external rotation) and the stance width (100–150% hip width) on the footplate. All the conditions were performed at two different movement velocities: controlled velocity (2” eccentric–2” concentric) and maximal intended velocity. Mean propulsive velocity, maximum velocity and maximum power were also assessed. The results show that both controlled velocity conditions and maximal intended velocity conditions elicited a similar muscle activation pattern with greater activation during the concentric phase (p < 0.001, ηp2 = 0.96).
    [Show full text]
  • Naval Special Warfare Physical Training Guide
    Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it.
    [Show full text]
  • A Comparison of Machine Versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-Of-Direction Abilit
    sports Article A Comparison of Machine versus Free-Weight Squats for the Enhancement of Lower-Body Power, Speed, and Change-of-Direction Ability during an Initial Training Phase of Recreationally-Active Women Neil A. Schwarz 1,* , Sean P. Harper 1, Andy Waldhelm 2, Sarah K. McKinley-Barnard 1, Shelley L. Holden 1 and John E. Kovaleski 1 1 Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL 36688, USA; [email protected] (S.P.H.); [email protected] (S.K.M.-B.); [email protected] (S.L.H.); [email protected] (J.E.K.) 2 Department of Physical Therapy, University of South Alabama, Mobile, AL 36688, USA; [email protected] * Correspondence: [email protected]; Tel.: +1-251-460-6877 Received: 1 September 2019; Accepted: 27 September 2019; Published: 30 September 2019 Abstract: The purpose of this study was to examine differences between a free-weight squat (FWS) and machine squat (MS) during an initial resistance training phase for augmentation of performance tests in recreationally active women. Twenty-seven women (22.7 3.5 years) were block-randomized ± to three groups: FWS, MS, or control (CON) and completed pre- and post-testing sessions consisting of the squat one-repetition maximum (1-RM), vertical jump, pro-agility test, zig-zag change-of-direction (COD) test, and 30-meter sprint. Participants trained two sessions per week for six weeks by performing jumping, sprinting, and COD drills followed by FWS, MS, or no squats (CON). Peak jump power increased for CON (p = 0.03) and MS (p < 0.01) groups.
    [Show full text]
  • Effect of Progressive Calisthenic Push-Up Training on Muscle
    EFFECT OF PROGRESSIVE CALISTHENIC PUSH-UP TRAINING ON MUSCLE STRENGTH & THICKNESS A Thesis Submitted to the Graduate Faculty of the North Dakota State University of Agriculture and Applied Science By Christopher Joseph Kotarsky In Partial Fulfillment of the Requirements for the Degree of MASTER OF SCIENCE Major Department: Health, Nutrition, and Exercise Sciences March 2016 Fargo, North Dakota North Dakota State University Graduate School Title Effect of progressive calisthenic push-up training on muscle strength & thickness By Christopher Joseph Kotarsky The Supervisory Committee certifies that this disquisition complies with North Dakota State University’s regulations and meets the accepted standards for the degree of MASTER OF SCIENCE SUPERVISORY COMMITTEE: Kyle Hackney, Ph.D. Chair Bryan Christensen, Ph.D. Jason Miller, MS Approved: 3/24/2016 Yeong Rhee, Ph.D. Date Department Chair ABSTRACT Calisthenics, a form of resistance training, continue to increase in popularity; however, few studies have examined their effectiveness for muscle strength improvement. The purpose of this study was to compare progressive calisthenic push-up training (PUSH) to free weight bench press training (BENCH) as techniques to develop muscle strength and thickness. Twenty-three healthy, moderately trained males (mean ± SD: age 23 ± 6.8 years) were randomly assigned to PUSH (n=14) and BENCH (n=9), and trained three days per week for four weeks. Muscle thickness, seated medicine ball put, one repetition max bench press (1RM), and push-up progression (PUP) were measured pre- and post-training. Results revealed significant increases in 1RM (p<0.001) and PUP (p<0.05) for both groups post-training. The increase in PUP, however, was significantly greater for PUSH (p<0.001).
    [Show full text]
  • Bodycraft Xpress Exercise Guid
    Thank you for investing in the BodyCraft XPress Strength Training System. We hope you enjoy many healthy years of use. Learning to use and maintain your strength training system is very important for your personal safety and the proper function of the machine. Be sure to read all of the information carefully before using. This information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fi tness dealer. Your local fi tness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for personal injury or property EXERCISE GUIDE damage sustained by or through use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of repetitions and sets of repetitions of any specifi c exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specifi c needs, we recommend consultations with your fi tness dealer or a certifi ed personal trainer. For general guidelines, we recommend 6-12 repetitions per set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually.
    [Show full text]
  • 15 Minute Trail Rider Tune up Workout Programs Manual
    15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU 15 Minute Trail Rider Tune Up Workout Programs Manual Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 1 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright © 2015 – MTB Strength Training Systems. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Copyright © 2015 - MTB Strength Training Systems - All Rights Reserved Worldwide. 2 15 Minute Trail Rider Tune Up Workouts www.bikejames.com/15M-TRTU Disclaimer You must get your physician's approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness.
    [Show full text]
  • Workout Ingredients to Get FAST
    Workout Ingredients to Get FAST! (Flexible, Agile, Strong, Technical) (Footwork, Acceleration, Speed, Torso) (FASTER = Elastic, Reaction Time 9/3/03 General Strength Basic General Strength Advanced Crunch Pillar Bodybuilding Total Body (TB) BW Circuit 1. Push ups (any variation) 1. Burpies (Up downs) 1. Crunch hands middle 1. Lat pull down or Seated Row 1. Bearcrawl or Floor sweeps f/b/s 2. Lunge (any variation) 2. Heavy Jump Rope or fw/bk JJ- 1' 2. St Leg Raise up and lower down 2. Triceps extension 2. Crabwalk f/b/s 3. Pull ups (Hor. or vertical) 3. Single leg squat (lunge squat) 3. Twist (feet at rear, R hand to L) 3. Bicep curls 3. Mountain climbers f/b/s 4. Prisoner Squats -controlled & fast 4. Clapping push ups or 1 arm pu 4. Low back press 4. Shoulder press or Lateral raises 4. Donkey kick push ups 5. V-ups or Ab wheel 5. Carpet push & rotate (abs) 5. Prone toe reaches 5. Hamstring curls 5. Burpies (updowns) 6. Dips (chair) 6. Pull ups (vertical) 6. Seated Twist 180's 6. Calf raises 6. Jumping jacks f/b,s,x 7. Step ups (same leg) 7. Side step ups w/ high knee drive 7. Side crunch L, then R 7. Row or DB Chainsaws 7. Astaires (touch opp. heel behind) 8. Superman 8. SL bent knee deads (SL Praises) 8. Seated raises (hands on floor, lift) 8. Seated Ab twists 8. Lunge Switches w/ Lateral Sh raise 9. Jump rope or Jumping Jacks (JJ)1' 9. Alternate v-up 9.
    [Show full text]
  • ST710 Multi-Station OG1.Qxd
    Assembly & Owner’s Guide ST710 MULTI-STATION GYM 2 Table of Contents ASSEMBLY GUIDE OWNER’S GUIDE ASSEMBLY GUIDE . 4 EFFECTIVE RESISTANCE . 26 HARDWARE BAGS . 6 RESISTANCE TRAINING BENEFITS STEP 1: ORANGE BAG . 11 & TIPS, WORKOUT VARIATIONS . 28 STEP 2: BLUE BAG . 12 TRAINING PROGRAMS . 29 STEP 3: WEIGHT STACK . 13 STRETCHING . 30 STEP 4: PINK BAG . 14 INCLUDED ACCESSORIES . 32 STEP 5: GREEN BAG . 15 PRESS ARM STATION EXERCISES . 34 STEP 6: BLACK BAG . 16 CENTER STATION EXERCISES . 36 STEP 7: CABLE #1 . 17 LEG PRESS/LAT PULLDOWN EXERCISES . 39 STEP 8: CABLE #2 . 18 MAINTENANCE SCHEDULE . 40 STEP 9: CABLE #3 . 19 COMMERCIAL WARRANTY . 41 STEP 10: CABLE #4 . 20 WORKOUT LOGS . 42 STEP 11: CABLE #5 . 21 STEP 12: CABLE #6 (1/4” diameter) . 22 STEP 13: YELLOW BAG . 23 STEP 14: RED BAG . 24 STEP 15: LIGHT BLUE BAG . 25 3 Assembly & Owner’s Guide ST710 MULTI-STATION GYM To avoid possible damage to this Multi-Station Gym, please follow these assembly steps in the correct order. Before proceeding, find your new Multi-Station Gym serial number located on the side of the leg press floor support (AC3), and enter here: Refer to this number when calling for service, and enter this serial number on your Warranty Card and in your own records. Be sure to read your Assembly/Owner’s Guide before using your new Multi-Station Gym. If any parts, hardware or tools are missing, please call 1.800.335.4348, Extension 12. NOTE: During assembly, it is recommended to ensure that all bolts are in place and partially threaded before completely tightening any one bolt.
    [Show full text]
  • The Most Effective Muscle Producing Program Ever! by Leo Costa & Dr
    THE MOST EFFECTIVE MUSCLE PRODUCING PROGRAM EVER! BY LEO COSTA & DR. R. L. HORINE TABLE OF CONTENTS DEDICATION . 5 INTRODUCTION . 7 The Training. .Model: A. .New .Road .Map CHAPTER .1 . 13 Basic .Principles .Of Training. CHAPTER .2 . 19 Training .Stress .Factors CHAPTER .3 . 33 Constructing The. .Optimal Training. .Model CHAPTER .4 . 43 Exercise .Selection CHAPTER .5 . 49 The Workout:. .Level .One, Two. .and Three. Training. The Workout. .Charts . 53-96 CHAPTER .6 . 97 Advanced Techniques. CHAPTER .7 . 103 Recovery CHAPTER .8 . 109 Nutrition CHAPTER .9 . 119 Performance .Supplementation CHAPTER .10 . 127 Monitoring Your. .Progress CONCLUSION . 133 ADDENDUM . 135 How .to .Gain .4 .Pounds .of .Muscle .in .10 .Days BIG BEYOND BELIEF Daniel J. Boorstin, a well known historian and author, successfully argues that the first true pioneer of systematic modern exploration was Prince Henry The Navigator of Portugal. In the early 1400s under the leadership of Prince Henry, Portugal began a systematic exploration of unknown lands. This was accomplished by repeatedly sending out explorers. Each one ven- turing farther than the one before, then returned to report their findings to the mapmakers. These mapmakers then gradually constructed more accurate maps and built a foundation that allowed the explorers to venture still farther. This was the first organized cooperation between mapmaker and explorer. This book could never have been written if not for the unreasonable efforts of early explorers and mapmakers in bodybuilding. This book is dedicated to these early pioneers. Vince Gironda Bill Pearl John Grimek Arnold Swarzeneggar (of course) And the current pioneers: Dr. Mauro Di Pasquale Angel Spassov Yuri Verishonski Ivan Ivanov Also: A special thanks to Joe Weider for his untiring efforts to increase the awareness of bodybuilding around the world.
    [Show full text]
  • The Effectiveness of Traditional and Sling Exercise Strength Training in Women
    THE EFFECTIVENESS OF TRADITIONAL AND SLING EXERCISE STRENGTH TRAINING IN WOMEN BETHANY D. DANNELLY,SARAH C. OTEY,TED CROY,BLAIN HARRISON,COREY A. RYNDERS, JAY N. HERTEL, AND ARTHUR WELTMAN Department of Human Services, Curry School of Education, University of Virginia, Charlottesville, Virginia ABSTRACT improved sling exercise push-ups supports previous findings Dannelly, BD, Otey, SC, Croy, T, Harrison, B, Rynders, CA, suggesting functional superiority of CKCE. Hertel, JN and Weltman, A. The effectiveness of traditional and KEY WORDS closed-kinetic chain, open-kinetic chain, Redcord, sling exercise strength training in women. J Strength Cond Res 1RM, isokinetic dynamometry, balance 25(2): 464–471, 2011—Strength training often combines closed-kinetic-chain exercises (CKCEs) and open kinetic-chain INTRODUCTION exercises (OKCEs). The CKCE may be more effective for trength training programs typically combine improving performance in lower-body training. Recently, we closed- and open-kinetic-chain exercises to im- reported upper-body CKCE (using a commercially available prove overall strength. Open-kinetic-chain exer- system of ropes and slings, Redcord AS, Staubo, Norway) was cises (OKCEs) are performed with the terminal as effective as OKCE training for strength gains and that CKCE S segment, typically the hand or foot, free to move with the load was more effective than OKCE for improving throwing applied to the distal portion of the limb such as in the bench performance. To our knowledge the effectiveness of a strength press orlegextensionexercise.These exercisesareusuallynon– training program that uses exclusively CKCE is unknown. In this weight bearing, with the movement occurring at the elbow or study, we examined the effectiveness of CKCE vs.
    [Show full text]