Elite Physique The New Science of Building a Better Body

More documents

Recommendations

Info

STEP-UP VARIATIONSThe step-up is among the most underrated exercises for athletes at all levels. For moreadvanced athletes working with heavier loads, it produces greater glute activation thansquats, and with increasing step height, it can lead to dramatic lower body muscledevelopment. For those recovering from an injury, a low step can help restore balance,strength, and stability.STEP-UPSMUSCLES WORKED:quadricepsgluteshamstringship adductorsstabilizing muscles of the core, hips, and anklescalves87
Step-UpSTEP-UPSThe step-up allows for a wide range of loading depending on the height of the box.Since the exercise virtually eliminates the eccentric phase, it can be performed with ahigh frequency because it causes minimal muscle soreness.HOW TO DO IT1. Stand with your left foot flat on a box or stepand your right foot on the floor behind it whileholding a weight down at your side in yourright hand (see figure a).2. Push through the heel of the left foot to liftyourself up until it is straight and the foot ofthe trailing leg is alongside of it (see figure b).3. Without putting any weight on the trailing leg,lower it back to the floor.4. Perform all your reps, then switch sides andrepeat the set.ADVANTAGES• The step-up strengthens and builds the thighsand glutes with minimal eccentric stress orlow back strain.• It is an excellent option for tall people orthose with long legs who can’t perform a fullsquat with proper form.aCOACHING CUES• Do not push off with the toes of the trailingleg. The forward leg should do all the work.• A lower step—6 to 12 inches (15-30 cm)—isplenty for shorter, heavier, or less experiencedpeople. Younger, taller, and better trainedathletes can start with 18 inches (45 cm)and work up to 24 inches (60 cm).• You can increase step height or increaseload, but it rarely makes sense to do both atthe same time.• The loading options are the same as forthe reverse lunge, although for strength andmuscle development in the most advancedathletes, holding a dumbbell or kettlebell ineach hand is often the best choice.b88
Page 2 and 3:
ELITEPHYSIQUEThe New Science of Bui
Page 4 and 5:
This book is dedicated to all the g
Page 6 and 7:
PART III MUSCLE PROGRAMMING8 Muscle
Page 8 and 9:
Chapter 7 Upper Body TrainingInvert
Page 10 and 11:
ACKNOWLEDGMENTSI would like to than
Page 12 and 13:
If you work hard enough and consist
Page 14 and 15:
PART IPLAN FORMUSCLE
Page 16 and 17:
Assess to Impress3know if your righ
Page 18 and 19:
Assess to Impress5Tricking Your Bal
Page 20 and 21:
Assess to Impress7MobilityThe goal
Page 22 and 23:
Assess to Impress9Spine and Hip Ext
Page 24 and 25:
Assess to Impress11DorsiflexionAnkl
Page 26 and 27:
Assess to Impress13Cardiorespirator
Page 28 and 29:
Assess to Impress15abFIGURE 1.11 En
Page 30 and 31:
Assess to Impress17therapist and pe
Page 32 and 33:
Assess to Impress19More Maximal Str
Page 34 and 35:
Assess to Impress212 or 3 Repetitio
Page 36 and 37:
Assess to Impress23Romanian Deadlif
Page 38 and 39:
Assess to Impress25the trunk during
Page 40 and 41:
Assess to Impress27Athlete BAthlete
Page 42 and 43:
Assess to Impress29Again, the biome
Page 44 and 45:
Assess to Impress31• A camera, wh
Page 46 and 47:
CHAPTER 2Man With a PlanIn this cha
Page 48 and 49:
Man With a Plan35have a negative ef
Page 50 and 51: Man With a Plan37How quickly your a
Page 52 and 53: CHAPTER 3Muscle RulesOver the last
Page 54 and 55: Muscle Rules41Muscle fibers are arr
Page 56 and 57: Muscle Rules43There will often be c
Page 58 and 59: Muscle Rules45softball game in your
Page 60 and 61: Muscle Rules47because it takes two
Page 62 and 63: Muscle Rules49How to Improve Your S
Page 64 and 65: Muscle Rules51they need to recover
Page 66 and 67: Muscle Rules53Since that time there
Page 68 and 69: Muscle Rules55can be effective for
Page 70 and 71: CHAPTER 4Building Muscle VersusBurn
Page 72 and 73: Building Muscle Versus Burning Fat5
Page 74 and 75: Building Muscle Versus Burning Fat6
Page 76 and 77: CHAPTER 5Lower Body TrainingWhen it
Page 78 and 79: Lower Body Training65Importantly, t
Page 80 and 81: Lower Body Training67movement, such
Page 82 and 83: Barbell Back SquatAs mentioned earl
Page 84 and 85: Front SquatIt is common to see high
Page 86 and 87: Jump SquatThe jump squat can be an
Page 88 and 89: One-Leg SquatYou will see many vers
Page 90 and 91: SPLIT SQUAT VARIATIONSAlthough the
Page 92 and 93: Bulgarian Split SquatThe Bulgarian
Page 94 and 95: LUNGE VARIATIONSThe lunge seems lik
Page 96 and 97: Deficit Reverse LungeThe deficit re
Page 98 and 99: Step-Through LungeThe step-through
Page 102 and 103: Lateral Step-UpThe lateral step-up
Page 104 and 105: DeadliftThe barbell deadlift is ano
Page 106 and 107: Sumo DeadliftThe sumo deadlift uses
Page 108 and 109: Romanian Deadlift (RDL)The Romanian
Page 110 and 111: One-Leg Romanian DeadliftThe one-le
Page 112 and 113: Kettlebell SwingThe kettlebell swin
Page 114 and 115: Hip ThrustThe hip thrust, populariz
Page 116 and 117: Slider Leg CurlThe leg curl is a co
Page 118 and 119: Standing Fire HydrantThe glutes per
Page 120 and 121: One-Leg Calf RaisePerforming a one-
Page 122 and 123: Elevated One-Leg Calf RaiseOnce you
Page 124 and 125: CHAPTER 6Core TrainingBodybuilders,
Page 126 and 127: Core Training113other muscles, whic
Page 128 and 129: Hardstyle PlankThe hardstyle plank
Page 130 and 131: Swiss Ball RolloutThe Swiss ball ro
Page 132 and 133: SIDE PLANK VARIATIONSThe side plank
Page 134 and 135: Stacked Side PlankIn this version o
Page 136 and 137: ANTI-ROTATION VARIATIONSIn order to
Page 138 and 139: Pallof PressThe Pallof press, named
Page 140 and 141: Tall-Kneeling Pallof PressThe tall-
Page 142 and 143: One-Arm PlankThe one-arm plank is a
Page 144 and 145: Lying Leg RaiseThe lying leg raise
Page 146 and 147: Hanging Leg RaiseThe hanging leg ra
Page 148 and 149: Loaded CarryAs covered back in chap
Page 150 and 151:
Turkish Get-UpThe Turkish get-up (T
Page 152 and 153:
CHAPTER 7Upper Body TrainingHere’
Page 154 and 155:
Upper Body ExercisesIn this section
Page 156 and 157:
Feet-Elevated Inverted RowThis vers
Page 158 and 159:
Yates RowThis version of a row was
Page 160 and 161:
One-Arm Cable RowThe one-arm cable
Page 162 and 163:
One-Arm Band Face PullThis version
Page 164 and 165:
VERTICAL PULL VARIATIONSThe pull-up
Page 166 and 167:
Overhand-Grip Pull-DownThe overhand
Page 168 and 169:
Hammer-Grip Pull-DownPerforming a p
Page 170 and 171:
Rings L-Sit Pull-UpThis challenging
Page 172 and 173:
Straight One-Arm Lat Pull-DownThis
Page 174 and 175:
Push-UpA push-up has been a mainsta
Page 176 and 177:
Dead-Stop Push-UpA standard push-up
Page 178 and 179:
Hand Walk Push-UpA standard push-up
Page 180 and 181:
Swiss Ball Push-UpPerforming a push
Page 182 and 183:
Narrow-Grip Bench PressThe narrow-g
Page 184 and 185:
One-Arm Cable or Band Chest PressTh
Page 186 and 187:
DipThe dip is often thought of as a
Page 188 and 189:
Rings Dip to L-SitThis challenging
Page 190 and 191:
Overhead PressThis version of the o
Page 192 and 193:
One-Arm Overhead Push PressThis ver
Page 194 and 195:
Ahrens PressThis variation of an ov
Page 196 and 197:
Inverted Narrow Push-UpThis version
Page 198 and 199:
Rings or Straps Inverted Push-UpThi
Page 200 and 201:
Biceps Iso-HoldGuys love to show of
Page 202 and 203:
Biceps Hammer CurlThe biceps hammer
Page 204 and 205:
One-Arm Band Biceps CurlFor eons, p
Page 206 and 207:
Overhead Triceps ExtensionThe overh
Page 208 and 209:
One-Arm Band Triceps Press-DownIt i
Page 210 and 211:
Lateral RaiseThe deltoid muscle wra
Page 212 and 213:
One-Arm Band ShrugA standing shrug
Page 214 and 215:
PART IIIMUSCLEPROGRAMMING
Page 216 and 217:
Muscle-Building Programs203You can,
Page 218 and 219:
Muscle-Building Programs205Rest per
Page 220 and 221:
Muscle-Building Programs207The Many
Page 222 and 223:
Muscle-Building Programs209groups a
Page 224 and 225:
Muscle-Building Programs211months w
Page 226 and 227:
Muscle-Building Programs213Designin
Page 228 and 229:
Muscle-Building Programs215true for
Page 230 and 231:
MB1 PROGRAM: WEEKS 1-4MB1 WORKOUT B
Page 232 and 233:
MB1 PROGRAM: WEEKS 9-12MB1 WORKOUT
Page 234 and 235:
MB2 PROGRAM: WEEKS 1-4MB2 WORKOUT B
Page 236 and 237:
MB2 PROGRAM: WEEKS 5-8MB2 WORKOUT C
Page 238 and 239:
MB3 PROGRAM: WEEKS 1-4Muscle Builde
Page 240 and 241:
MB3 PROGRAM: WEEKS 5-8MB3 WORKOUT A
Page 242 and 243:
MB3 PROGRAM: WEEKS 9-12MB3 WORKOUT
Page 244 and 245:
Fat-Burning Programs231• Don’t
Page 246 and 247:
Fat-Burning Programs233and other ex
Page 248 and 249:
Fat-Burning Programs235week you cou
Page 250 and 251:
FB1 PROGRAM: WEEKS 1-4FB1 WORKOUT A
Page 252 and 253:
FB1 PROGRAM: WEEKS 9-12FB1 WORKOUT
Page 254 and 255:
Page 256 and 257:
Page 258 and 259:
Page 260 and 261:
Page 262 and 263:
CHAPTER 10Body Part-SpecificProgram
Page 264 and 265:
Body Part-Specific Programs251That
Page 266 and 267:
Body Part-Specific Programs253Most
Page 268 and 269:
Body Part-Specific Programs255Calve
Page 270 and 271:
Body Part-Specific Programs257Latis
Page 272 and 273:
Body Part-Specific Programs259Bicep
Page 274 and 275:
PART IVMUSCLEMAINTENANCE
Page 276 and 277:
Nutrition for Muscle Growth or Fat
Page 278 and 279:
Page 280 and 281:
Page 282 and 283:
Page 284 and 285:
Page 286 and 287:
Page 288 and 289:
Page 290 and 291:
Strong and Lean for Life277who are
Page 292 and 293:
Strong and Lean for Life279Frequenc
Page 294 and 295:
Strong and Lean for Life281• Barb
Page 296 and 297:
REFERENCESChapter 1Agrawal Y, Carey
Page 298 and 299:
References285Killgore WD. Effects o
Page 300 and 301:
References287Fry AC, Kraemer WJ. Re
Page 302 and 303:
References289Jäger R, Kerksick CM,
Page 304 and 305:
ABOUT THE AUTHORChad Waterbury, PT,
show all

Elite Physique The New Science of Building a Better Body

Create successful ePaper yourself

Delete template?

Save as template?