U.L.T.R. A. 1 2 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 7 By Christopher M. Lockwood, MS, CSCS, Staff Writer
S T R E N G T H
Dawn Sutherland and Ernie Taylor aim high with the ULTRA lifestyle
O
n Saturday evening, Oct. 23, in front of what’s expected to be a record crowd at the 35th annual Mr. Olympia showdown at the Mandalay Bay Resort and Casino in Las Vegas, 187-pound strongman David Waterman will attempt to break his world bench-press record of 617 pounds — he’ll be pressing 620 pounds. Even though he’s considered a powerlifter, Waterman firmly believes that putting on excess mass just to be able to lift more weight goes against why he originally began working out — for looks. He has never lost sight of the bodybuilding ideal that strength, size and leanness should complement one another. That’s why Waterman’s assistance in designing this month’s ULTRA strength-training program was as much a no-brainer as choosing the city of the $4.99 buffets to host the most prestigious bodybuilding event.
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The ULTRA ULTRA System Traini Training ng Progression Pr ogression
How Does One Achieve Such Strength? never excelled to the point that I wanted until I started “ doing one-rep maxes on basic [core] movements to begin my workouts,” says Waterman. He recommends doing three warm-up sets of 6 –10 reps, with a weight you can easily lift for more reps, befor before e doing doing 3 – 4 sets of of one-rep attempts. “I go by feel. If [during the bench press ] 500 pounds is hard, then I’ll stop. If it goes easy, then I’ll go to a 510 or 515 single. But you have to use your head. It comes from years and years of training, and trial and error, but I don’t miss a single rep . . . I always know exactly how much I’ve got left in me.” Waterman doesn’t take, nor does he recommend taking, a one-rep max to failure. Instead, he explains: “Never, never do more than 85%–95% of your true max. For that one-rep max, you can’t push it more than you’re capable of. . . . When I finally started training like that, my bench finally went up. Remember, Remember, you aren’t looking to increase your bench or squat today — you’re looking at several weeks down the road. It takes time to build that strength.” After doing singles on your core lift, Waterman recommends recommends doing what’s more or less a typical bodybuilding routine: “I’ve already done my high resistance on a basic exercise, so I don’t have to do any more heavy weight,” he says. “I’ll do 2–3 accessory lifts, using a moderate to light weight for 10 reps. This is where my bodybuilding kicks in! I’ll do three sets of 10 reps, with a weight that’s that’s roughly 50% – 60% of my 1RM. It pumps pumps my muscles full of blood and makes me feel good. The point is that by doing the high-resistance one-rep max, you’ve already stressed the muscle enough to build strength.” Besides, adds Waterman: “Your bench doesn’t go up primarily from bench pressing. It goes up from accessory moveDavid Waterman
I
ments, including your triceps and shoulder workouts. So that’s where you should push it a little more. [ The accessory exercises] put less stress on the joints, which helps you stay injury-free; you feel good and you’re also putting on extra muscle because you’re doing a little bit of bodybuilding. It works for me!” For maximal recuperation, Waterman believes in training each bodypart only once a week. The exceptions are abs, calves and traps, which he says he “pounds” at least twice a week (traps and calves twice a week, abs almost every day). For maximum gains and injury prevention, he also recommends doing moderate-intensity cardio and muscle-specific stretching ( for for the muscle groups you’re working) before training. Any final thoughts? “ Consistency is huge,” says Waterman. “It takes time to build strength, so don’t expect results overnight. If you make this a lifetime goal, just give it time and you’ll grow — it takes time to figure out how your body responds best. Learn from your mistakes, make changes and go from there . . . that’ll get you strong!” To contact David Waterman, e-mail him at: davidwaterman@ dreamscape.com. or check out his website at www.davidwaterman.com.
Instead of shrugging off power movements, Waterman warms up and then goes straight into onerep sets.
‘ Your bench bench doesn’t go up primarily from bench pressing. It goes up from accessory movements, including your triceps and shoulder workouts. So that’s where you should push it a little more.’ Photos of David Waterman by DeNicola
January Janua ry 2000 MUSCLE & FITNESS
1 1 1
NUTRITION Using Dietary Fat for Gaining Strength By Chris Aceto
“Ea “E at fat to ga gain in musc scle?” le?” Hmmm. Isn’t that the exact opposite of what was touted just a few years ago? Each year, researchers and scientists discover and better understand the amazing effects foods exert on the human body. In particular, many are finding that dietary fat can be a healthy addition to your diet as well as a helpful nutrient in building muscle. That’s especially true if you follow a very healthy diet and restrict dietary fat to very low levels. In fact, some types of dietary fats are classified as essential nutrients. Some noted nutritionists feel we’ve gone way overboard with regard to restricting fat intake. Udo Erasmus, PhD, author of the best-selling book Fats That Heal, Fats That Kill (Alive Books, 1999), notes that not all fat is bad. While he does recommend avoiding those fats found in chicken skin, marbled meats, whole-milk dairy products, margarine and fried foods, he says: “More important is including what I call fats that heal, or healthy fats: the omega-3 fatty acids found in flaxseed oil and fish oils, and omega-6 fatty acids common to many vegetable oils. The healthy fats contain substances that every cell in our body requires to function, and a diet that lacks these essential fats is unhealthy.” Omega-3 fatty acids contain alpha-linolenic acid and omega6s contain linoleic acid. The former converts into helpful compounds called EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid); the latter converts into GLA (gammalinolenic acid ) and dGLA. How do all the abbreviations and initials apply to you? In a nutshell, Erasmus emphasizes the need to balance omega-3s and omega-6s in a 2:1 ratio. He reports, “In my work with bodybuilders, weightlifters and triathletes, the addition of essential fats, especially the omega-3s, results in an increase in stamina, enhanced muscle recovery and faster healing. Essential fatty acids are needed for hemoglobin production, which carries oxygen to your tissues and makes red blood cells more flexible. This allows them [red blood cells] to more easily ‘Essential fatty acids are needed for hemoglobin production, which carries oxygen to your tissues and makes red blood cells more flexible. Essential fats increase the joints’ ability to repair and maintain themselves, and they have an antiinflammatory effect.’
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MUSCLE & FITNESS January January 2000
sneak into capillaries, giving you better delivery of oxygen and nutrients to the tissues, thereby increasing energy.” Erasmus says bodybuilders who add essential fatty acids to their diets can benefit from the accelerated breakdown of lactic acid — a metabolic byproduct of intense weight training — into pyru vic acid. Theoretically, this clearing of lactic acid can improve muscle recovery. Still another benefit lies in essential fats’ ability to improve muscles’ glucose uptake by improving insulin sensitivity. This may enhance the formation of muscle glycogen, the chief training fuel reserve during high-intensity weight training. And essential fats support testosterone levels levels which, among other things, influence and improve muscle strength and metabolism. Erasmus adds, “Men who are deficient in essential fatty acids can suffer lowered testosterone levels and sperm counts.” This month’s addition to your supplement stack is essential oils such as flaxseed oil to provide omega-3 fatty acids. Some oils are already found in the month’s meals, which should provide you with adequate levels of omega-6s. If you choose to add supplemental oil, you’ll get a few additional grams of fat beyond what you’ll get from this month’s menu plan. While the dose is sufficient to pump up your intake of essential fatty acids, it won’t alter, to any significant degree, your macronutrient ratio of 50% carbs, 30% protein and 20% fat. Consuming essential fats can also help your joints, which are most prone to injury in strength athletes because of wear and tear. Erasmus explains, “Essential fats increase the joints’ ability to repair and maintain themselves, and they have an anti-inflammatory effect.” The hope is that essential fats can support joint health and squelch inflammation associated with heavy lifting — allowing you to lift heavier and to forgo traditional treatment for sore joints such as aspirin, ibuprofen or acetaminophen. Erasmus stresses that you choose oils as close to their natural state as possible, favoring those extracted from the nut or vegetable with no high heating, bleaching or chemical treatments. “A natural oil blend of flaxseed (omega-3) and sunflower oil ( omega-6 omega-6 ) is a must for bodybuilders who want to add strength, because the essential fats are used up with training and have to be replenished. I suggest that bodybuilders use, daily, 1 teaspoon of oil for every 15 pounds of bodyweight. Oils can be added to cold and warm foods, but never used to bake or fry — the high heat destroys them.”
Supplementation for Strength MET-Rx: “Supplements are an D success to his diet and nutritional advice from his sponsors at MET-Rx: avid Waterman, the world’s strongest man in the bench press, attributes much of his recent
extremely importantpart of my training because I feel they enable me to continually improve . . . when you’re trying to lift just 3 more pounds than the current record, even a small advantage becomes significant.” Here’s a supplement program to aid in your strength-building program. Supplement
Reported Benefits / Uses
Dosage
Weeks
Creatine
Strength, mass, recovery
Loading: 15 – 25 25 g /d /day Maintenance: 3–7 g/da g/day
1 (if new to ULTRA ) 1, 2, 2, 3
Glutamine
Recovery, immune system
10 g / day
1, 2, 3, 4
Source of omega-3; joint and overall health
1– 2 Tbsp /d / day
1, 2, 3, 4
Glucosamine
Joint integrity
500 mg 3 x / day
1, 2, 3, 4
Chondroitin
Joint integrity
200 mg 3 x / day
1, 2, 3, 4
Flaxseed oil
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
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ULTRA STRENGTH: MEAL PLANNING t io G o a l uring the strength phase, your macronutrient pro- R a file of carbs, protein and fat will change to sup20% port the alterations in your training protocol. This Fat month, you’ll eat roughly half (50%) of your daily 50 % calories from energy-yielding carbohydrates, with Carbs the rest to be divided into protein and fat. 30% Specifically, aim for 30% of your daily calories Protein from protein and 20% from fat, preferably “healthy” fats from omega-3 and omega-6 sources.
D
MEALS 2 eggs, scrambled w/ 5 egg whites 1 large raisin bagel 3 tsp. sugar-free jam 8 oz. nonfat, sugar-free yogur t Totals
Totals
Mix together: 6 oz. chicken breast, grilled and sliced 1 cup cooked rice small green s alad 1 oz. cashews or almonds 3 Tbsp. Lite Teriyaki glaze Totals
6 oz. swordfish, grilled 1 1 ⁄ 4 cups couscous w/ 1 Tbsp. raisins mixed in 1 tsp. Mrs. Dash spice 3 ⁄ 4 cup asparagus tips 1 1 ⁄ 2 Tbsp. light ranch salad dressing Totals
Carb (g)
Pro Pro (g)
Fat (g)
MEALS
14 4 70 22 8 28 100
1 0 46 7 17
12 18 8 0 8
10 0 1 0 0
4 oz. chicken breast, grilled 2 slices low-fat cheese 1 large whole-wheat bagel 8 oz. orange juice
71
46
0 0
23 14
8 0
233 100
50 24
6 1
1 0
6 00
74
72
600
44
46 72
Cals als
0 44 12 6 13
Totals
673
5 1 0 12* 0 53
18
0 55 10 1 6
34 7 0 0 1
7** 2 0 0 0
44
2
0
4
74
Totals
Totals
1 85 2 16 66 28 15 1 646
6 oz. ground turkey breast, browned 199 3 oz. cooked pasta 3 12 1 ⁄ 2 cup tomato sauce w / 44 11 ⁄ 2 tsp. flaxseed oil mixed in 63 1 ⁄ 2 cup cauliflower, steamed 26 Totals
* Source Source of omega-6 fatty acids
0 50 2 5 28
42
644
35 4 1 2 3 85
13
0 64 9 0 5
5 0 6 0 3 46
34 11 2 0 2 78
** Source Source of omega-3 fatty acids
3 9 1 0
74
51 24
171 36 63 288 20 60
46
Cals als
1 pita pocket 4 oz. deli turkey breast 1 Tbsp. mustard
13
75
50
14
Fat
(g)
(g)
31 2 1
5 20 1
1 4 0
34
18 1 14
26
5
12 8 2 33
5 1 0 22
6
90
2
16
2
100 48 32
25 1 7
0 2 1
0 4 0
270
cup oats, cooked and mixed w/ 155 4 Tbsp. whey protein powder 82 1 cup strawberries 50 Totals
3** 0 7* 4 0 0
Pro
273
4 Tbsp. whey protein powder mixed in blender w/ water & 1 banana & 1 1 ⁄ 2 tsp. peanut butter 1 rice cake
36 0 0 12 1 1
11
(g)
16 2 41 70
Totals
38
79
285
12 oz. low-fat milk w/ 2 Tbsp. whey protein powder 2 rice cakes
5 6
Carb Carb
153 122 10
Totals
22 16
0 12 0 52 4 11
1 ⁄ 2
35
27 2 13
287
19
5 16 0 42
6
3 2 0 21
5
14
7 2 0 7** 0 49
24 14 8 0
638
Totals
6 oz. chicken breast, grilled 7 oz. potato 2 Tbsp. sour cream 1 ⁄ 2 cup broccoli 3 ⁄ 4 cup low-fat ice cream
0 2 46 26
540
3 oz. canned tuna, water packed 3 Tbsp. fat-free mayonnaise w/ 11 ⁄ 2 tsp. sunflower oil mixed in 4 slices whole-grain bread sliced tomato & lettuce 1 fig cookie
14
19 9 26 6 40 4 28
581
(g)
596
Totals
10
46
75
Fat
(g)
Healthy Choice Cheese French Pizza 340 16 oz. low-fat milk 200
14
35 6 2 5 5
Pro
(g) 123 144 225 10 4
SNACKS 179 20 9 58 1 52 75
Carb Carb
11
16 9 56
558
2 servings Lean Cuisine Swedish Meatballs w/pasta Totals
Cals
570
3 oz. flank steak, grilled 4 egg whites, scrambled 2 cups shredded potatoes, browned 1 cup orange juice
Below are 10 meals and six snacks that can be combined to reach your daily caloric needs to build strength — approximately 250 calories above your daily caloric expenditure (to determine your daily caloric needs, see page 172 in the July 1999 issue). Each meal is approximately 600 calories, and each snack about 300 calories. Use this handy reference chart to structure your daily meal plan, combining meals and snacks. Choose the combination that best meets your caloric needs.
16
1 9-inch tortilla 3 oz. canned tuna, water packed 2 Tbsp. fat-free mayonnaise Lettuce Totals
11 ⁄ 4 cup 2% cottage cheese w/pineapple Totals
* Source of omega-6 fatty acids
131 86 24 10
23 0 8 2
251
273 273
3 18 0 0 33
30
3 2 0 0 21
27 30
5
5 27
** Source of omega-3 fatty acids January January 2000 MUSCLE & FITNESS
5
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If You’re New to the Program
Customizing ULTRA: Made to Order
ust because you’re new to ULTRA or bodybuilding doesn’t mean you can’t start this program. The key to success, however, however, is making the correct adjustments. Here’s how: Rank Beginners: If you’re brand new to bodybuilding, combine all core lifts into one training session to be completed 2– 3 times per week. Begin each exercise exercise with a very light load and perform them for only 1–2 sets of 10 –15 reps. From there, you can begin adding exercises, increasing weight and splitting workouts until you can safely build your way up to what’s prescribed in this month’s training edition. Intermediate and Advanced Bodybuilders: The National Safety Council’s advice of “Feet First, First Time” is just as appropriate here as when taking the plunge into unknown waters: Make sure this month’s ULTRA workout is within your limitations before jumping in headfirst. If you can’t successfully complete a lift or workout, back it down a notch.
y definition, periodized or cycled training means you’ll go through multiple training stages to accomplish your overall goal — more muscle, strength, flexibility, better cardio conditioning and less bodyfat. Like a roadtrip, each month represents but one stage of the total journey. And since you and I may not route our trips the same, we’ve included some side roads you can take to fit your current “driving” demands: More Muscle: Although this month’s workout combines both strength and mass-building training, do the following for even more mass: Increase the reps of all core exercises to 6–8 and shorten your rest periods between sets by 30– 60 seconds seconds.. ( Note: Note: You may need to decrease your %1RM by about 5%–10% to successfully complete each set. ) On assistive lifts, increase the weight by about 5%–10% and take most sets close to muscle failure. More Strength: Even though this is what this month is all about, you’ll likely notice that our method differs from what we’ve presented in past strength phases. Here’s a simple explanation: You can improve strength in a number of ways, and this program represents just one of those means. If you find that this doesn’t work for you, experiment with forced reps, fewer exercises, slightly higher reps, strict negatives or even partials. Reduce Red uce Bodyfat Bodyfat / We Weight: ight: Losing weight and/ or fat always seems to be a struggle, but it doesn’t need to be. If you still want to train for strength but don’t want to eat for it, simply consume slightly fewer calories than your body burns per day (about 250 – 400 less). This strategy is equally appropriate if you aren’t training for strength. To train for muscle endurance (tone), don’t bother with the one-rep sets. Instead, stick with %1RMs of 50%– 50% – 60% on all lifts, do 3 – 4 working sets on each exercise, exercise, do at least 15 reps and keep your rest between sets minimal minimal (about 30 – 90 seconds). You may also benefit from stacking training days so that you hit each bodypart twice a week. Finally, use the same suggestions as described below, with the exception of eating more calories. Better Cardio: Though improvements improvements in cardio conditioning can occur with moderate-intensity exercise, research does suggest that more is actually better. Specifically, progressively increase the duration and intensity of each cardio session so that small improvements in one, the other or both occur with each successive workout. Because you’ll be burning more calories, consume more food to compensate for the loss. You’re also less likely to be fatigued in the weight room if you do cardio after you hit the weights. Greater Flexibility: Flexibility is key to injury prevention and range of motion. If you want more of it, try to find a partner who can assist you in some contract/relax stretching exercises after your workouts and on your days off. Time/ Equipme Equipment nt Setbacks: If you think this workout doesn’t speak directly to you because you train at home or a less-than-plush gym, think again. This program is merely a skeleton of what you can do to increase strength. Manipulate the exercises to accommodate what you have available. For example, if you don’t have a cable device for crossovers, substitute the exercise with dumbbell flyes. Leg presses and hack squats can just as easily be squats, lunges and/or front squats. If time is an issue, consider combining training days to decrease the days per week that you’re in the gym. When you do that, however, however, cut out 1– 2 assistive lifts and do only one day’s worth of abs instead of two.
B
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M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H CHEST
BACK
Cable Crossover
n a a H e D
DELTS
Seated Row
f f i e R
Seated Overhead Dumbbell Press
f f i e R
TRAPS
BICEPS
BACK Bent-Over Row
Dumbbell Shrug
Standing Barbell Curl
f f i e R
7
n e s n e r o S
f f i e R
CALVES
QUADS / GLUTES
Seated Calf Raise
Leg Press Hack Squat
n e s n f e f r i e o R S
Janua January January January ry 2000 2000 MUSCLE MUSCLE & & FITNESS FITNESS
115
f f i e R
Wee eekly kly Gu Guid idelin elines es WEEK 1
WEEK 2
WEEK 3
Reps: 1 for core exercises 6 –10 for assistive assistive 20+ for abs 20 for traps and calves
Reps: 1 for core exercises 6 –10 for assistive assistive 20+ for abs 20 for traps and calves
Reps: 1 for core exercises 6 –10 for assistive assistive 20+ for abs 20 for traps and calves
Intensity: 75%– 75% – 85% 1RM for core exercis exercises es 50%– 50% – 60% 1RM 1RM for assistive assistive
Intensity: 80%–90% 1RM for core exercises 55%– 65% 1RM for assistive assistive
Intensity: 85%–95% 1RM for core exercises 60% –70% 1RM for assistive
Rest Between Sets: 3–5 minutes for core exercises 1– 2 minutes minutes for assistive
Rest Between Sets: 3–5 minutes for core exercises 1–2 minutes for assistive
Rest Between Sets: 3 – 5 minutes for core exercises 1– 2 minutes for assistive
Training Guide: Core exercises: After your three three warm-up warm-up sets (see “Rules This Month” #3, below) — • Begin your your first working working set using 75% 1RM • Your Your second with 80% 1RM • Your Your third using 85% 1RM Each set should be an explosive single — slow and controlled on the negative, full effort on the positive.
Training Guide: Core exercises: After your three three warm-up warm-up sets (see “Rules This Month” #3, below) — • Begin your first first working working set using 80% 1RM • Your Your second with 85% 1RM 1RM • Your Your third using 90% 1RM Each set should be an explosive single — slow and controlled on the negative, full effort on the positive. Assistive exercises: first set of 10 reps reps • Do your first using 55% 1RM • Your Your second with 60% 1RM for 10 10 reps • The third third using 65% 65% 1RM for 6 – 8 reps reps
Training Guide: Core exercises: After your three three warm-up warm-up sets (see “Rules This Month” #3, below) — • Begin your first first working working set using 85% 1RM • Your Your second with 90% 1RM 1RM • Your Your third using 95% 1RM 1RM Each set should be an explosive single — slow and controlled on the negative, full effort on the positive. Assistive exercises: first set of 10 reps reps • Do your first using 60% 1RM • Your Your second with 65% 1RM for 10 10 reps • The third third using 70% 70% 1RM for 6 – 8 reps reps
Assistive exercises: first set of 10 reps reps • Do your first using 50% 1RM • Your Your second with 55% 1RM for for 10 reps • The third using 60% 60% 1RM for for 6 – 8 rep reps s DELTS
Front Barbell DELTS Press (seated) Barbell Press (front)
Rules This Month
1
Begin each workout with 20 minutes of moderate-intensity cardio (work at approximately 65% of your maximal heart rate, or MHR ) followed by some light stretching, specific to the bodypart(s) you’ll be training. Perform all stretches stretches for 2– 4 sets, holding holding each stretched position for 15–30 seconds — don’t bounce.
2
Workout intensities are based on a percentage of your 1RM (one-rep max, the maximum amount of weight you can properly lift for only one repetition). If you don’t know your 1RM for a particular exercise, guesstimate. Also, if you’re unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly. accordingly.
3
1 16
f f a h c S
Precede each core exercise with three easy warm-up sets: Do 10 reps with a light weight (about 30%–40% of your 1RM); another 10-rep warm-up set with a slightly heavier weight (50%– 60% 1RM ); and finish with a third warm-up warm-up set, doing doing 6 – 8 reps with a weight that’s about 65%–70% 1RM.
WEEK 4 Active Rest Phase Training Guide: Since your next several months are going to entail a high volume of work (set x reps) to get you lean for summer,, we suggest you refrain from any mer serious exercise for this one week. The exception is your stretching — perform full-body stretching twice a day: 2– 4 sets, holding each stretched position position for 15 – 30 seconds. seconds.
“Never, never do more than 85% – 95% of your your true true max. max. For that one-rep max, you can’t push it more than you’re capable of.” — David Waterman
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
HOW TO FILL IN: Write your weight used in the spaces
BENCH PRESS one rep:
75 % / 80% / 85% 1RM 195 /_____ 210 21 0 /_____ 220 _____
ASSISTIVE:
50% / 55% / 60% 1RM
Incline Bench Press
provided.
100 /_____ 110 /_____ 120 _____
100%1RM for each exercise:
7
Core exercises are shown in capital letters
260 26 0 ______ 200 20 0 ______
Optional set
D A AY Y 1 Cardio: 20 Stretch:
minutes at moderate intensity (approximately 65% MHR)
Chest, internal and external shoulder rotators, upper back, triceps
WEEK
1
2
3
CHEST FLA FLAT BENC BENCH H PRES PRESS S one rep:
ASSISTIVE: *
75 % / 80% / 85% 1RM
_____ /_____ /_____ 50% / 55% / 60 % 1RM
80 % / 85% / 90% 1RM
85 % / 90 90% / 95% 1RM
_____ /____ /____/____
____ /____ /____/____
55 % / 60% / 65% 1RM
60 % / 65% / 70% 1RM
100% 1RM for each exercise:
______
Incline Bench Press
____ /____ /____
____ /____ /____
____ /____ /_____
______
Cable Crossover
____ /____ /____
____ /____ /____
____ /____ /_____
______
20+ 20+ reps reps::
____ /____
____ /____
____ /____
______
Oblique Crunch 20+ 20+ reps reps::
____ /____
____ /____
____ /____
______
ABS
Crunch
Stretch:
Full-body stretching; stretching; 2 – 4 sets, holding each each stretch for 15 – 30 seconds
AY Y 2 D A Cardio: 20 Stretch:
minutes at moderate intensity (approximately 65% MHR)
Internal and external shoulder rotators, upper back/rear delts, front delts, neck
WEEK
1
2
3
80 % / 85% / 90% 1RM
85 % / 90% / 95% 1RM
100% 1RM for each exercise:
_____ /_ /_____ /_ /_____
_____ /_ /_____ /_ /_____/_____
_____ /_ /_____ /_ /_____/_____
______
50% / 55 55% % / 60% 60% 1RM
55 % / 60% / 65% 1RM
60 % / 65% / 70% 1RM
DELTS BARBELL PRESS (front) 75 % / 80% / 85% 1RM one rep:
ASSISTIVE:*
Seated Dumbbell Press
_____ /_____ /_____
_____ /_____ /_____
_____ /_____ /_____
______
Lateral Raise
_____ /_____ /_____
_____ /_____ /_____
_____ /_____ /_____
______
Reverse Reverse Pec -Deck Flye
_____ /_____ /_____
_____ /_____ /_____
_____ /_____ /_____
______
20 reps reps at 50 – 60% 1RM
20 reps at 55 – 65 65% 1RM
20 reps at 60 –7 –70% 1RM
____ ____ /___ /____ _ /__ /____ __/_ /___ ___ _ /__ /____ __
____ ____ /___ /____ _ /__ /____ __/_ /___ ___ _ /__ /____ __
____ ____ /___ /____ _ /__ /____ __ /___ /____ _ /__ /____ __
_____ /_____
_____ /_____
TRAPS
Dumbbell Shrug
______
ABS
Hanging Knee Raise 20+ 20+ reps reps:: Stretch:
_____ /_____
Full-body stretching; stretching; 2 – 4 sets, holding each each stretch for 15 – 30 seconds
➔
* For number of reps per set see Weekly Guidelines.
January January 2000 MUSCLE & FITNESS
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Optional set.
See page 116 for Weekly Guidelines. AY Y 3 D A Cardio: 20 Stretch:
minutes at moderate intensity (approximately 65% MHR)
Upper, Upper, mid and low back, internal and external shoulder rotators, biceps, calves
WEEK
1
2
3
100% 1RM for each exercise:
BACK
ROW: SEATED OR BENT-OVER BENT-OVER 75 % / 80% / 85% 1RM
one rep :
80 % / 85% / 90 90% 1RM
______
____ /____ /____/____
____ /____ /____/____
55 % / 60 6 0% / 65 6 5% 1RM
60 % / 65% / 70% 1RM
____ /____ /____
____ /____ /____
____ /____ /_____
______
Wide-grip Pull-Down (front) ____ /____ /____
____ /____ /____
____ /____ /_____
______
ASSISTIVE: *
____ /____ /____
85 % / 90 9 0% / 95% 1RM
50% / 55 55% % / 60% 1RM
One-arm Cable Row
BICEPS
STANDING BARBELL CURL 75 % / 80% / 85% 1RM
one rep :
80 % / 85% / 90 90% 1RM
85 % / 90 9 0% / 95% 1RM
______
____ /____ /____
____ /____ /____/____
____ /____ /____/____
50% / 55 55% % / 60% 1RM
55 % / 60 60% / 65 65% 1RM
60 % / 65% / 70% 1RM
Dumbbell Curl
____ /____ /____
____ /____ /____
____ /____ /_____
______
Preacher Curl
____ /____ /____
____ /____ /____
____ /____ /_____
______
ASSISTIVE: *
CALVES
20 reps
20 reps
20 reps
50% / 55 55% % / 60% 1RM
55 % / 60 60% / 65 65% 1RM
60 % / 65% / 70% 1RM
Donkey Calf Raise
____ /____ /____
____ /____ /____
____ /____ /_____
______
Seated Calf Raise
____ /____ /____
____ /____ /____
____ /____ /_____
______
Stretch: Full-body stretching; 2 – 4 sets, holding each stretch for 15 15 – 30 seconds
* For number of reps per set see Weekly Guidelines.
“Consistency is huge,” says Waterman. “It takes time to build strength, so don’t expect results overnight. If you make this a lifetime goal, just give it time and you’ll grow.”
Next Month in ULTRA
J
oin us next month when John “Mother” Dunn, head strength coach of the New York Giants, and Jackie Berning, PhD, RD, sports nutritionist for the Denver Broncos, serve up new training guidelines and nutrition dishes for packing on more lean muscle. Until then, train hard and train smart! See ya next month!
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M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
See page 116 for Weekly Guidelines.
7
Optional set. AY Y 4 D A
Cardio: 20 Stretch:
minutes at moderate intensity (approximately 65% MHR)
Triceps, upper and low back, neck
WEEK
1
2
3
TRICEPS
CLOSE-GRIP BENCH PRESS
75 % / 80% / 85% 1RM
one rep : ASSISTIVE: *
____ /____ /____ 50% / 55 55% % / 60% 1RM
80 % / 85% / 90% 1RM
100% 1RM for each exercise:
85 % / 90% / 95% 1RM
____ /____ /____ /____
____ /____ /____/____
55 % / 60% / 65% 1RM
60 % / 65% / 70% 1RM
______
Seated Overhead Dumbbell Extension
____ /____ /____
____ /____ /____
____ /____ /_____
______
Pressdown
____ /____ /____
____ /____ /____
____ /____ /_____
______
20 reps reps at 50– 60% 1RM
TRAPS
Dumbbell Shrug
____ /_ /____ /____ / ____ / ____
20 reps at 55 – 65% 1RM
20 reps at 60 –7 –70% 1RM
____ /_ /____ /____ / ____ ___ / ____ ___
____ /_ /____ /____ ___ / ____ ___ / ____ ___
______
ABS
Decline Reverse Crunch
20+ reps:
____ /____
____ /____
____ /____
Decline Crunch
20+ reps:
____ /____
____ /____
____ /____
Stretch:
Full-body stretching; 2 – 4 sets, holding each stretch for for 15 – 30 seconds
DAY DA Y 5: Res Restt AY Y 6 D A Cardio: 20 Stretch:
minutes at moderate intensity (approximately 65% MHR)
Low back/glutes, quadriceps, hamstrings, calves, hip adductors and abductors
WEEK
1
2
3
QUADS / GLUTES / HAMSTRINGS
75 % / 80% / 85% 1RM
LEG PRESS
one rep : ASSISTIVE: *
____ /____ /____ 50% / 55 55% % / 60% 60% 1RM
80 % / 85% / 90% 1RM
100% 1RM for each exercise:
85 % / 90% / 95% 1RM
____ /____ /____ /____
____ /____ /____ /____
55 % / 60% / 65% 1RM
60 % / 65% / 70% 1RM
______
Hack Squat
____ /____ /____
____ /____ /____
____ /____ /_____
______
Leg Extension
____ /____ /____
____ /____ /____
____ /____ /_____
______
Barbell Romanian Deadlift
____ /____ /____
____ /____ /____
____ /____ /____
______
Seated Leg Curl
____ /____ /____
____ /____ /____
____ /____ /____
______
20 reps
CALVES
20 reps
20 reps
50% / 55 55% % / 60% 1RM
55 % / 60% / 65% 1RM
60 % / 65% / 70% 1RM
Donkey Calf Raise
____ /____ /____
____ /____ /____
____ /____ /_____
______
Seated Calf Raise
____ /____ /____
____ /____ /____
____ /____ /_____
______
Stretch:
Full-body stretching; 2 – 4 sets, holding each stretch for 15 – 30 seconds
* For number of reps per set see Weekly Guidelines
DAY DA Y 7: Res Restt
M&F January January 2000 MUSCLE & FITNESS
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