Elite Physique The New Science of Building a Better Body

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One-Leg Romanian DeadliftThe one-leg RDL can be performed with a range of loading options. You can hold aweight in each hand, as we’re about to cover, or you can use a barbell. Some peoplelike to hold a single weight on the opposite side of the working leg. Choose whicheveroption works best for your balance and available equipment.HOW TO DO ITDEADLIFTS1. Grab two dumbbells or kettlebellsand hold them at your sides asyou stand with your knees closetogether and your left foot slightlyoff the ground (see figure a).2. Hinge at the hips as you extendyour left leg behind you, loweringthe weights toward the floor (seefigure b). Pause with your neck,torso, and left leg aligned and yourright knee bent slightly. 3. Squeezeyour right glutes to pull your bodyback to the starting position.3. Do all your reps, switch sides, andrepeat the set.ADVANTAGEThis variation builds one-leg strength,which is necessary for a wide range ofathletes and nonathletes alike.aCOACHING CUES• Young, inexperienced lifters willabsolutely butcher this exerciseif they don’t move slowly. Work onform first, load later.• Most lifters will need some practiceto reach a full range of motion.No matter your range of motion,maintain one-leg balance with theleg and torso aligned.b97
POSTERIOR CHAINPOSTERIOR CHAIN VARIATIONSIn this section we cover some effective exercises that don’t perfectly fall within a squator deadlift variation. These exercises emphasize all, or part of, the posterior chain.Some target the entire posterior chain, such as the swing, while others emphasize theglutes or hamstrings.98
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ELITEPHYSIQUEThe New Science of Bui
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This book is dedicated to all the g
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PART III MUSCLE PROGRAMMING8 Muscle
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Chapter 7 Upper Body TrainingInvert
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ACKNOWLEDGMENTSI would like to than
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If you work hard enough and consist
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PART IPLAN FORMUSCLE
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Assess to Impress3know if your righ
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Assess to Impress5Tricking Your Bal
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Assess to Impress7MobilityThe goal
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Assess to Impress9Spine and Hip Ext
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Assess to Impress11DorsiflexionAnkl
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Assess to Impress13Cardiorespirator
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Assess to Impress15abFIGURE 1.11 En
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Assess to Impress17therapist and pe
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Assess to Impress19More Maximal Str
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Assess to Impress212 or 3 Repetitio
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Assess to Impress23Romanian Deadlif
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Assess to Impress25the trunk during
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Assess to Impress27Athlete BAthlete
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Assess to Impress29Again, the biome
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Assess to Impress31• A camera, wh
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CHAPTER 2Man With a PlanIn this cha
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Man With a Plan35have a negative ef
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Man With a Plan37How quickly your a
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CHAPTER 3Muscle RulesOver the last
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Muscle Rules41Muscle fibers are arr
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Muscle Rules43There will often be c
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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 100 and 101: STEP-UP VARIATIONSThe step-up is am
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 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
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One-Arm Cable RowThe one-arm cable
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One-Arm Band Face PullThis version
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VERTICAL PULL VARIATIONSThe pull-up
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Overhand-Grip Pull-DownThe overhand
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Hammer-Grip Pull-DownPerforming a p
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Rings L-Sit Pull-UpThis challenging
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Straight One-Arm Lat Pull-DownThis
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Push-UpA push-up has been a mainsta
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Dead-Stop Push-UpA standard push-up
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Hand Walk Push-UpA standard push-up
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Swiss Ball Push-UpPerforming a push
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Narrow-Grip Bench PressThe narrow-g
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One-Arm Cable or Band Chest PressTh
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DipThe dip is often thought of as a
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Rings Dip to L-SitThis challenging
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Overhead PressThis version of the o
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One-Arm Overhead Push PressThis ver
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Ahrens PressThis variation of an ov
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Inverted Narrow Push-UpThis version
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Rings or Straps Inverted Push-UpThi
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Biceps Iso-HoldGuys love to show of
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Biceps Hammer CurlThe biceps hammer
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One-Arm Band Biceps CurlFor eons, p
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Overhead Triceps ExtensionThe overh
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One-Arm Band Triceps Press-DownIt i
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Lateral RaiseThe deltoid muscle wra
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One-Arm Band ShrugA standing shrug
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PART IIIMUSCLEPROGRAMMING
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Muscle-Building Programs203You can,
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Muscle-Building Programs205Rest per
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Muscle-Building Programs207The Many
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Muscle-Building Programs209groups a
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Muscle-Building Programs211months w
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Muscle-Building Programs213Designin
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Muscle-Building Programs215true for
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MB1 PROGRAM: WEEKS 1-4MB1 WORKOUT B
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MB1 PROGRAM: WEEKS 9-12MB1 WORKOUT
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MB2 PROGRAM: WEEKS 1-4MB2 WORKOUT B
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MB2 PROGRAM: WEEKS 5-8MB2 WORKOUT C
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MB3 PROGRAM: WEEKS 1-4Muscle Builde
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MB3 PROGRAM: WEEKS 5-8MB3 WORKOUT A
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MB3 PROGRAM: WEEKS 9-12MB3 WORKOUT
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Fat-Burning Programs231• Don’t
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Fat-Burning Programs233and other ex
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Fat-Burning Programs235week you cou
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FB1 PROGRAM: WEEKS 1-4FB1 WORKOUT A
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FB1 PROGRAM: WEEKS 9-12FB1 WORKOUT
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CHAPTER 10Body Part-SpecificProgram
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Body Part-Specific Programs251That
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Body Part-Specific Programs253Most
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Body Part-Specific Programs255Calve
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Body Part-Specific Programs257Latis
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Body Part-Specific Programs259Bicep
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PART IVMUSCLEMAINTENANCE
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Nutrition for Muscle Growth or Fat
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Strong and Lean for Life277who are
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Strong and Lean for Life279Frequenc
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Strong and Lean for Life281• Barb
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REFERENCESChapter 1Agrawal Y, Carey
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References285Killgore WD. Effects o
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References287Fry AC, Kraemer WJ. Re
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References289Jäger R, Kerksick CM,
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ABOUT THE AUTHORChad Waterbury, PT,
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Elite Physique The New Science of Building a Better Body

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