NAked Warrior - ZANDERBILT

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I R O N E S S A Y S Stone-Age Tools for Accessing the Third Dimension of Tension 1. Olympic Barbell At some point if you use free weights you’ll need to graduate from the pedestrian “exercise set” to an Olympic style barbell. The ball-bearing sleeves allow smooth, non-binding rotation of the load and the seven foot length is necessary for use in a power rack. Downside: the empty bar weighs 45 pounds so for exercises requiring less poundage you’ll need to use dumbbells. 2. Dumbbells We’ve selected six pairs of fixed poundage cast iron dumbbells, one pair each of 10, 15, 20, 25, 30, 35 and 40 pound dumbbells. You can save money by buying empty dumbbell handles and loading plates onto the handles for each set. Given a thousand dollars to work with and the ease and quickness of fixed poundage dumbbells, a $140 dollar investment, seems well worth the expense. 3. Bench On an adjustable bench you can do flat benches, incline presses, seated curls and overhead presses. Pick a bench that allows you to add a plate-loaded leg extension/leg curl device and an incline curl pad. This piece of equipment is invaluable, enabling you to perform twenty plus free weight barbell/dumbbell and machine exercises. 4. Power Rack The key critical piece of equipment, a power rack is a steel cage with four vertical posts set two feet apart. Seven feet in height, round holes are drilled every two inches. Two long bars are inserted in the holes allowing you to do every imaginable variation of squat and bench press safely. The ‘pins’ are set in such a fashion that if you miss a rep you simply ride the poundage down to the pre-set pins and walk away. Ours is equipped with supplemental pulleys allowing various types of pulldowns, triceps press-downs, seated cable rows and pulley curls. The front crossbar serves as our pull-up and chin bar and can be used for hanging leg raises. For serious free-weight training a power rack is not an option. It is invaluable and irreplaceable. 5. Jump Rope We had a few dollars left and decided to purchase a leather jump rope for indoor cardio. Jumping rope is a lost art and when it comes to generating an elevated heart rate, the goal of all aerobic exercise, continual hopping is amazingly effective at raising the HR. For complete information on Marty Gallagher’s The Purposeful Primitive, or to purchase the physical book, visit http://www.dragondoor.com/b37.html now 12
13 T H E P U R P O S E F U L P R I M I T I V E 6. Ab Wheel Our final purchase was the deceptive and devilish Ab Wheel. Available at any sporting good store for around $10; this simple device is deadly effective when it comes to building core strength. Kneel down and motor forward rolling on the little wheel until your nose touches the floor. Pull back to the starting position. This killer exercise strengthens the entire abdominal region while simultaneously stimulating the latissimus dorsi. No this isn’t the Ukraine…this is my home gym in the unheated garage out back of my country home in South Central Pennsylvania. Our coldest training session was conducted in 19 degree weather and our summer warmest was 102 degrees. The power rack pictured is the heart and soul of my gym. I have barbells, dumbbells, a few benches, and a single pulley device used for pushdowns and pulldowns (our one machine). Many a World Champion has trained here and the sessions are manic and intense. Some of the best deals in all of fitness can be had purchasing hardcore exercise equipment used. Check the local paper or the advertiser paper stuffed in your mailbox. People are always trying to unload exercise equipment. I purchased a second power rack for $150 out of the Sunday paper. Like classical literature at the used bookstore, hardcore exercise gear is a bargain because no one reads anymore and no one works out hard anymore. For complete information on Marty Gallagher’s The Purposeful Primitive, or to purchase the physical book, visit http://www.dragondoor.com/b37.html now
Page 1 and 2: The Purposeful Primitive By Marty G
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NAked Warrior - ZANDERBILT

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