Elite Physique The New Science of Building a Better Body

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Rings Dip to L-SitThis challenging variation of the rings dip is popular among gymnasts who perform therings event. At the top of the dip you’ll lift your legs to parallel, which increases muscleactivation throughout the abdomen and shoulder complex.HOW TO DO IT1. Set the rings the width of your shoulders. Grip the handles with your handsshoulder-width apart, palms facing each other. Your arms are fully extended andyour traps are as far from your ears as possible (see figure a).2. Bend your elbows and lower your body as your trunk shifts forward. Lower as faras your mobility and strength allow (see figure b).3. Press up until your elbows are fully locked, and then lift both legs to parallel(see figure c).4. Lower your legs and repeat.HORIZONTAL PUSHa b cADVANTAGEThis variation increases activation of the abdominals, hip flexors, and shoulder stabilizers.COACHING CUES• In the early stages it’s fine to lift your legs as far as your strength allows; increaseto the parallel position as your strength increases.• Move slowly to minimize swinging of your body.• This exercise can also be performed on a standard dip bar.175
VERTICAL PUSHVERTICAL PUSH VARIATIONSLifting weights overhead, with one or two hands, has probably been a part of strengthsports for as long as they’ve existed. The barbell clean and press was part of Olympicweightlifting back in 1928. Since overhead barbell presses can be stressful on yourshoulders, many one-arm variations with a dumbbell or kettlebell are recommended.MUSCLES WORKED:front and middle deltoidsupper trapeziusstabilizing muscles of the shoulder girdle and abdomentriceps176
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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
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Barbell Back SquatAs mentioned earl
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Front SquatIt is common to see high
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Jump SquatThe jump squat can be an
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One-Leg SquatYou will see many vers
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SPLIT SQUAT VARIATIONSAlthough the
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Bulgarian Split SquatThe Bulgarian
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LUNGE VARIATIONSThe lunge seems lik
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Deficit Reverse LungeThe deficit re
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Step-Through LungeThe step-through
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STEP-UP VARIATIONSThe step-up is am
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Lateral Step-UpThe lateral step-up
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DeadliftThe barbell deadlift is ano
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Sumo DeadliftThe sumo deadlift uses
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Romanian Deadlift (RDL)The Romanian
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One-Leg Romanian DeadliftThe one-le
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Kettlebell SwingThe kettlebell swin
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Hip ThrustThe hip thrust, populariz
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Slider Leg CurlThe leg curl is a co
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Standing Fire HydrantThe glutes per
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One-Leg Calf RaisePerforming a one-
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Elevated One-Leg Calf RaiseOnce you
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CHAPTER 6Core TrainingBodybuilders,
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Core Training113other muscles, whic
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Hardstyle PlankThe hardstyle plank
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Swiss Ball RolloutThe Swiss ball ro
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SIDE PLANK VARIATIONSThe side plank
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Stacked Side PlankIn this version o
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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 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
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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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