Elite Physique The New Science of Building a Better Body

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SIDE PLANK VARIATIONSThe side plank strengthens muscles around the trunk and pelvis that maintain stabilityin the frontal plane. Research demonstrates that sufficient endurance strength inthe side plank is an important component for preventing, or recovering from, low backinjuries (McGill 2015).SIDE PLANKSMUSCLES WORKED:internal and external obliquesquadratus lumborumgluteus mediusserratus anteriorlatissimus dorsi119
Side PlankSIDE PLANKSTwenty years ago, most people had never seen a side plank. Thanks to McGill’s research,it’s a foundational exercise in any core training program. This exercise strengthens yourlateral trunk and hips using nothing but your body weight for resistance.HOW TO DO IT1. Prop your body up on your right forearm, with your elbow resting directly belowyour shoulder. Your body is in a straight line from neck to ankles, with your leftfoot resting directly in front of your right (see figure).2. Hold for the desired time, and then switch sides so your left forearm rests onthe ground.ADVANTAGESide planks strengthen the obliques, quadratus lumborum, and gluteus medius.COACHING CUES• Terminate the exercise as soon as the hips drop toward the floor.• To make the exercise more challenging, attempt to pull your elbow toward yourhip. The elbow won’t move, but you’ll feel greater activation of the latissimusdorsi and lateral trunk muscles.• To make it easier, perform it with your knees bent and resting on the floor.120
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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
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Muscle Rules47because it takes two
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Muscle Rules49How to Improve Your S
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Muscle Rules51they need to recover
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Muscle Rules53Since that time there
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Muscle Rules55can be effective for
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CHAPTER 4Building Muscle VersusBurn
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Building Muscle Versus Burning Fat5
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Building Muscle Versus Burning Fat6
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CHAPTER 5Lower Body TrainingWhen it
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Lower Body Training65Importantly, t
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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 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 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
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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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