U.L.T.R. A. 12 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 8 A N
N F L
A P P R O A C H
By Christopher M. Lockwood, MS, CSCS, Staff Writer
B
odybuilder or not, the holidays bring a certain excitement and energy that’s electrifying: for seasonal cookie lovers, surging insulin levels are boosting spirits; doomsayers are frantically stowing rations for the turn of the century; and, best of all, armchair quarterbacks are charging up their remote controls in preparation for a Super Bowl showdown. Although self-control and rational thinking may curb your appetite for the first two, like it or not, football fever can be contagious. We’ll even stoke your football furnace with this month’s ULTRA system installment — John “Mother” Dunn, head strength and conditioning coach of the NFC’s Eastern Division New York Giants, and Jackie Berning, PhD, RD, nutrition consultant with the AFC’s Denver Broncos, have helped design a bodybuilding regimen geared toward building more lean muscle, strength and endurance.
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February 2000 MUSCLE & FITNESS February
f f i e R t r e b o R
The ULTRA ULTRA System Traini Training ng Progression Pr ogression
S
pend even a few minutes discussing strength and conditioning with Dunn and you’ll soon realize that he isn’t easily impressed by what some researcher in a lab may say is the best training regimen for his players. As he bluntly puts it, his training method “is nothing magical; it’s just something that has evolved over my years of working with these guys [football players].” That evolution has developed into what some in the bodybuilding world deem a high-intensity training system, or HIT. In other words, Dunn and his assistant coaches emphasize one allout set (typically 12–20 reps) to total muscle failure on each working set, generally doing just one such set per exercise. But Dunn is quick to point out that that’s the only similarity his training system has with a one-set routine. “When we say we do one set to failure, you aren’t really doing just one set [per bodypart]. Instead, you’re doing 3–4 sets, but with different exercises.” Then, if you consider that you’ll repeat each workout three times a week, you’re actually doing 9–12 sets per bodypart. Since your usual bodybuilding routine is 2–4 sets of 2–4 exercises per week, the overall difference between systems now seems insignificant. And in maintaining the core purpose of periodization — increasing intensity (as a measure of 1RM strength) — Dunn suggests adding slightly more weight and pushing yourself a little harder than you did on your previous attempt. This month’s set of workouts depends heavily on your ability to mentally and physically take each set to total muscular failure,
s s o M n a i r B
Don’t waste one more day meandering through your workouts! Whether you’re a man or woman, novice or advanced bodybuilder, let the ULTRA system coach you toward the body you’ve always wanted — now!
STOP
something not every athlete or b odybuilder enjoys. Dunn recognizes this and offers an alternative: “With some of our guys, we’d run ’em out of the gym if we made it mandatory. We’ll take them to failure, or just short of it, but won’t give them the extra forced reps and negatives [at the end of each set].” If you’re wondering why Dunn isn’t recommending traditional one-rep training for developing strength or multiple sets for muscle growth, here’s his answer: In his opinion, neither is specific to the sport of football. In other words, football is an all-out effort with very short rest periods; each play may last as little or as long as the equivalent of 1–100 reps, followed by only a 40-second break before they go at it again. Typical strength training doesn’t seem appropriate for that, he says. Ruling out straight multiple sets for increasing size is partially the result of the variability Dunn’s players encounter encounter with each play. Another limiting factor is the considerable time constraints allotted to lifting, something to which both bodybuilders and football players can attest. You’ll also notice that Dunn avoids such “typical” football lifts as squats and cleans. His reason? “We don’t do squatting because for 6–7 months out of the year, our guys are vertically compressing their spine when they’re hitting each other. I’m not saying that it’s right or wrong, but we try to minimize the loading of the spine vertically [with excessively heavy weight].” The final piece to Dunn’s training puzzle is his recommendation to hit each bodypart three times per week (or every other day), doing running drills on midweek “rest” days and taking the weekend off from any rigorous exercise. That rationale stems, again, from trial and error. Such training is also what’s typically recommended to induce the greatest strength and size improvements — research states Jesse Armstead that 48–72 hours of rest is optimal for strength gains of the NY Giants and recovery.
February February 2000 MUSCLE & FITNESS
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NUTRITION CARBS,, PROTEIN CARBS PROTEIN & MEAL TIMIN TIMING G By Chris Aceto your glycogen stores, making sure you can get through your training with maximal intensity.” Yet don’t mistake a sugar-based snack like a fat-free blueberry muffin for an ideal carb snack. Berning suggests: “Any carb intake before training is better than not having anything at all, but a carbohydrate with a lower glycemic rating [like oatmeal with a strawberry sliced on top] may stay with you longer, longer, providing fuel all the way through your workout. . . . Certainly something with a higher glycemic rating, say cotton candy, is not a good choice. Besides lacking vitamins or minerals, a higherglycemic index carb could give you a peak and a valley in fuel supply, leaving you short on energy in the middle of your training session.” The meal following your workout has been a topic of discussion for some time among nutritionists and bodybuilders alike. This appears to be a meal where your body can accommodate more total calories with little concern for fat s torage; the food consumed here seems to be directed primarily toward muscle tissue. Berning recommends a 4:1 ratio of carbs to protein. A person eating 30 grams of protein should consume 120 grams f f i e of carbohydrates. “Protein added to carbs in the post R t r e training meal increases the levels of circulating insulin b o higher than eating only carbs,” Berning says. R The benefits of higher insulin levels after training ou’ve probably heard that nutrition plays a bigger role in include a reduction in the levels of cortisol, a muscle-wasting building mass than training. Many experts may disagree, hormone that’s released with prolonged training; the cessation but I feel there’s a bit more to it than meets the eye. of protein breakdown associated with bodybuilding workouts; Jackie Berning, PhD, RD, says, “It’s the training, the lifting, and an increase in glycogen storage, the stored form of carbs. the intensity and the physical effort in the Berning stresses, “If you keep your carb intake ‘Any carb intake gym that stimulates the muscles to grow.” higher than your protein intake after training, She should know. As assistant professor at the high carbs spare the protein in the diet before training is the University of Colorado, Colorado Springs, and the structural proteins (muscle).” The better than not her office sits in the backyard of several pro benefit: Aside from accomplishing your goal of sports franchises to which she consults, having anything at all, replenishing your muscles’ fuel tank emptied including the NFL’s Denver Broncos and the during training, a high carb intake allows probut a carbohydrate NBA’s Denver Nuggets. tein to do its j ob — namely, namely, to help repair and To train intensely, you have to eat sufficient with a lower glycemic build muscle. total fuel from energy-yielding carbs and you Berning’s final comment on meal timing: “If rating [like oatmeal must give your body the protein it needs to you train later in the evening, come home and with a strawberry repair the damage created by training. replenish your muscles with the 4:1 ratio of sliced on top] may Additionally, what goes into your body before carbs to protein. If you skimp on that meal and after you train is critical. Berning offers stay with you longer.’ because you fear that late-night eating will her take on pre- and post-training nutrition: make you fat, you won’t recover properly and “If you’re going to train at 4 p.m., it would be ideal to have a won’t be able to hit it as hard in the gym the next day!” lunch that’s composed of carbs, protein and fat around noon Recall Berning’s opening statement on the balance between and then a small carb snack about an hour before your workout. eating and training: It’s the training that causes you to grow, and if The pretraining carbs, carbs, such as a cereal bar or bagel, can ‘top off ’ you don’t eat properly, you can’t take care of business in the gym.
Y
Supplementation to Grow On n Month 8, we’ll stick to what’s evolving into a core of three growth supplements. They include 3–7 grams of creatine taken with your post-training meal, 6–10 grams of glutamine and 3 grams of HMB, the latter two split in even doses before and after training. Don’t overlook the need for a full-spectrum multivitamin/mineral and, if you have any tenderness in your joints, consider including fish oil geltabs and glucosamine. These two supplements
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146 MUSCLE & FITNESS February February 2000
can fight inflammation and even improve the strength and integrity of your joints, which often withstand a beating from weeks of nonstop training. As noted last month, omega-3 fatty acids from fish oils also exert some anticatabolic properties that may be helpful in the growth stages. An adequate daily dose is 5–8 geltabs of fish oil (provides omega-3 fatty acids) and 1,500 mg of gluglucosamine, split evenly into three 500-mg doses.
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
8
ULTRA: MEAL PLANNING t io G o a l
R a
hile I know of no magic formula in regard to an
W exact ratio of carbs, protein and fat to build lean body mass, I do know that you need a caloric surplus for tissue growth, and the preferred fuel source for weight training is carbohydrates. That’s why carbs form the bulk of this eating plan; adequate protein will support the rebuilding of muscle tissue. To sustain muscle growth, this month’s calorie ratio of carbs to protein to fat is approximately 60/25/15.
MEALS 3 oz. flank steak, grilled 3 egg whites, scrambled w/ 1 slice fat-free cheese 21 ⁄ 2 oz. (dry wt.) hot Cream of Rice 1 banana Totals
5 egg whites, scrambled w/ 1 whole egg 4 slices whole-wheat bread 4 tsp. no-sugar fruit spread 8 oz. orange juice Totals
5 oz. ground turkey, browned 10 oz. baked potato 11 ⁄ 2 Tbsp. sour cream 11 ⁄ 2 cups Italian-style frozen vegetables Totals
5 oz. canned chicken 4 Tbsp. fat-free mayonnaise 1 ⁄ 2 onion, chopped 1 ⁄ 2 small tomato, chopped 2 9-inch tortillas 1 medium apple Totals
5 oz. round steak, cut thin, grilled 3 oz. cooked pasta 3 ⁄ 4 cup tomato sauce 3 ⁄ 4 cup frozen carrots, steamed Totals
5 oz. swordfish, broiled 10 oz. baked yam 3 ⁄ 4 cup canned peas w/ 1 Tbsp. Lite Italian dressing Totals
6 oz. canned tuna 2 Tbsp. fat-free mayonnaise Small green salad 2 Tbsp. Lite Italian dressing 2 dinner rolls 2 fat-free fig cookies Totals
5 oz. chicken breast, grilled 1 cup cooked brown rice 1 ⁄ 2 cup corn, steamed w/ 1 cup green vegetables 2 Tbsp. poppy-seed salad dressing Totals
Cals 146 44 28 275 125
Carb (g) 0 0 2 58 28
616
70 74 300 37 109 590
0 71 1
108
21
678
174 48 30 20 262 90
0 63 14 10
598
155 295 84 25
0 69 17 1
559
186 24 50 50 2 40 96
0 8 12 2 48 24
646
152 209 90 10 4 52 607
0 44 19 22 5 90
5
109 226
0 46
20 8
4 1
98
0 2 64 24 0
36
33 tr 5 3 0 90
10
6 tr 0 0 4 41
10
3 oz. sliced turkey breast 1 pita pocket 2 slices each tomato & onion 1 Tbsp. fat-free mayonnaise
Pro
Fat
231 231 61 21
(g) 40 1 5
(g) 8 12 0
(g) 4 1 0
46
18 1 27
23
89
18
4 1 0
15 5 0 0
5
3 1 0 0 20
17
4
3
2 41
0 6 1 26 13
320
5
20
40
187
87 24 2 150 57
12 8 0
1 31 5 3
263
can white-meat chicken w/ 2 Tbsp. fat-free mayonnaise 1 ⁄ 4 cup shredded lettuce 2 slices whole-wheat bread 1 pear
20
46
275
cup lowow-fat cotta ottag ge cheese ese w/ pineapple 2 cinnamon rice cakes
Totals
Carb
90 153 20 12
3 ⁄ 4
1 ⁄ 2
Cals als
306
Totals
9
46
1 19
15 0 0 6 0 46
4
3 0 0 2 0 21
5
Mix:
10
3 1 1 0 4 43
8
160 41 105
Totals
3 0 0 4 3 0
33 5 2 3 0
52
313
Totals
6 1 0 2
39 0 1 0 6 0
Totals
12 oz. low-fat milk 2 Tbsp. whey protein powder 1 ⁄ 4 cup canned pineapple (no sugar added)
10
38
94
cup cup (dry (dry weig weight ht)) oats oats,, cook cooked ed 3 Tbsp. whey protein powder 2 tsp. no-sugar fruit spread
12
42
87
3 ⁄ 4
4 2 4 0
28 5 5 0
285 285
602
SNACKS
11
37
87
(g)
182 9 282 94 35
Totals
6 0 0 0 6 0
30 9 2 1
Fat
(g)
620
5 oz. turkey burger w/ 1 ⁄ 2 cup mushrooms 9 oz. baked potato 1 cup baked squash 1 tsp. butter
0
30 0 1 0 6 0
Pro
(g)
9
45
91
Totals
Carb
11
6 0 5
6
Cals als
16 oz. oz. Camp Campbe bellll’s ’s Heal Health thyy Requ Reques estt Hearty Tomato Ravioli Soup 3 oz. ground turkey, browned 1 onion bagel, toasted
0 5 4 0 0
33 6 0
0 12 7 5 46 21
8 0 0 2 1
37
93
624
159 288 1 06 45
18 6 12 0 1
60% 60 % Carbs
Each of the 10 meals presented is roughly 600 calories, and each snack about 300. To support muscle growth, mix and match meals and snacks so that you consume about 150–200 more calories per day than you burn. (Note: Refer back to your July 1999 issue, issue, page 172, to determine your caloric needs.) If you don’t notice an increase in lean body mass, increase your daily caloric intake.
MEALS
Fat (g )
38
87
182 313 75
25% Protein
Pro Pro (g) 18 11 5 7 1
88
0 0 54 9 24
15% Fat
4 Tbsp. fat-free cream cheese 2 Tbsp. whey protein powder 2 packets Equal 1 tsp. peanut butter Spread on: 3 rice cakes Totals
60 41 8 32 134 275
6 1 2 1 27
8 8 0 1 3 37
0 1 0 3 1 20
5
➔
9 February February 2000 MUSCLE & FITNESS
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ULTRA UL TRA:: Made to Order Order
W
hen the editorial brain-trust at M&F devised the concept behind ULTRA — an effective bodybuilding program for anyone, reaching beyond the
boundaries of gender, training experience and goals — we
Think ULTRA isn’t for you? Think again! You can tailor it to meet your needs so you’ll see ULTRA results.
knew we had to address one element: your immediate needs and wants. In a broad sense, here are some ways that you can customize this month’s workout and diet to better fit your most pressing goals:
1
More Muscle: Even though this month’s workouts include elements of multiple sets, all in all they more closely resemble a one-set-to-failure routine. To gain more lean muscle, increase the number of sets per exercise to 3–4 and decrease all reps to 10–12. Take each set to near-failure, giving yourself about 1–2 minutes of rest between sets.
2
More Strength: Training specifically for 1RM strength is quite different from training for functional strength. For the former, you’ll want to really drop the reps (do 1–6), increase the weight (80% 1RM +) and number of sets per exercise (3–5), drop some of the redundant lifts (for example, do only one leg-press movement, not three) and take 2–5 minutes of rest between sets.
3
Less Bodyfat/Lose Weight: High reps and frequency can be a great stimulus for improved muscle endurance (tone), but increasing the sets to 3–4 per exercise and using rest periods of less than 90 seconds between sets may help more. Also, follow the cardio prescription listed below, but keep your daily caloric intake to just under what your body expends each day (approximately 200–500 calories fewer).
4
Better Cardio: You’ll definitely start seeing more of this in coming months, but to get a head start, stick with these guidelines:
Frequency — Increase the number of days or times that you perform cardio. Duration — Increase the actual time you exercise aerobically. Intensity — Progressively increase your exercise intensity, as a measure of your maximal heart rate. Keep calories in mind, however, because the more cardio you do, the more calories you’ll burn. That means that unless you want to lose weight, you need to readjust your caloric intake to make up for energy lost during cardio.
f f i e R t r e b o R
7
New to ULTRA: Anyone can jump into this program and get great results. Making the right adjustments, based upon your level of bodybuilding experience, will make a world of difference.
Greater Flexibility: Static stretching is great, but including some dynamic and contract/relax stretching into your routine can make a huge difference in your level of flexibility. As with weight training, make sure you know proper form before jumping into more advanced techniques. Stretching between between sets and on off days can be a great help.
5
Rank beginners: Stick with just one exercise per bodypart and don’t take any of your sets to, or near, muscle failure. Learn proper form and technique, progressively increasing the weight as you begin feeling more confident with each exercise. Continue progressing until you can safely build up to what’s prescribed in this month’s ULTRA.
6
Intermediate & advanced bodybuilders: Common sense should be your guiding light; if you feel like you’re working far beyond your capabilities, back it down and build up to what’s prescribed.
Time and/or Equipment Setbacks: One statistic notes that the average American spends about 42 hours a week mindlessly camped out in front of a TV — that’s six hours a day! I’m not likely to win any prizes for advanced psychology, but if lack of time is your excuse for not getting to the gym and you’re spending even an hour a day watching the boob tube, I advise you to stop making excuses and prioritize your life.
Not having the proper equipment is always an easy fix: Substitute exercises with ones of like quality. For example, do squats or lunges instead of leg presses, or bent-over rows instead of lat pull-downs. February 2000 148 MUSCLE & FITNESS February
ULTRA UL TRA Physiques to Appear in M&F M&F If you’re looking for some external motivation motivation to fuel your internal engine, take action and enter our ULTRA contest. For more information, check out “Success Stories for MUSCLE & FITNESS” on page 159 in the July 1999 issue. Good luck and train hard!
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
8
Wee eekly kly Gu Guid idelin elines es Reps
Intensity
Rest Between Sets
Training Guide
70%–75% 1RM on assistive exercises 65%–70% 1RM on core exercises
Less than 90 seconds
Take each set to positive failure (you can no longer lift the weight using proper form), but don’t include any forced reps or negatives; that’ll come soon enough!
70%–75% 1RM on assistive exercises 65%–70% 1RM on core exercises
Less than 90 seconds
After taking each positive rep to failure, have a spotter help you with 1–3 extra forced reps.
70%–75% 1RM on assistive exercises 65%–70% 1RM on core exercises
Less than 90 seconds
Get your spotter to start helping you with forced reps to failure. In other words, take each set to failure and then have a spotter help you with the positive reps until you can’t do any more.
70%–75% 1RM on assistive exercises 65%–70% 1RM on core exercises
Less than 90 seconds
WEEK 1 12–15 on assistive exercises 20 on core exercises
WEEK 2 12–15 on assistive exercises 20 on core exercises
WEEK 3 12–15 on assistive exercises 20 on core exercises
WEEK 4 12–15 on assistive exercises 20 on core exercises
This is the week you’ve been waiting for. Take each set to both concentric and eccentric failure — pump out as many reps as you can on your own, then have a spotter help you with forced reps until all you’re doing are the negatives. You aren’t done until you can’t even do the negative without assistance.
‘This month’s set of workouts depends heavily on your ability to mentally and physically take each set to total muscular failure.’ Rules This Month
1
Workout intensities are based on a percentage of your 1RM (the maximum amount of weight that 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.
f f i e R t r e b o R
2
Precede the first exercise of each bodypart with 1–2 warm-up sets — do 15 reps with a light weight (about 30%–40% 1RM) and, if need be, another 12–15-rep warm-up set with a slightly heavier weight (50%–55% 1RM).
➔ February February 2000 MUSCLE & FITNESS
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HOW TO FILL IN: Write the weight used used and reps reps completed. completed. 255/20 is equal to 255 pounds pounds for for 20 reps.
For example: Single-Leg Leg Press 255 / 20 DAY 1
= Take thi this set set to failure
= Do Don’t do this se set
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR). Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds. WEEK 1
EXERCISE
WEEK 2
WEEK 3
WEEK 4
Single-Leg Leg Press
/ 20
/20
/ 20
/ 20
Leg Extension
/12-15
/12-15
/12-15
/ 12-15
Leg Press
/ 20
/20
/ 20
/ 20
Lying Leg Curl
/12-15
/12-15
/12-15
/ 12-15
Single-Leg Leg Press
/ 20
/20
/ 20
/ 20
Leg-Press Calf Raise
/ 20
Dumbbell Flye
/12-15
/12-15
/12-15
/ 12-15
Incline Dumbbell Press
/ 20
/20
/ 20
/ 20
Dumbbell Pull-Over
/12-15
/12-15
/12-15
/ 12-15
Lateral Raise
/12-15
/12-15
/12-15
/ 12-15
Dumbbell Shoulder Press
/ 20
/20
/ 20
/ 20
Front Lat Pull-Down
/ 20
/20
/ 20
/ 20
Dumbbell Bench Press
/ 20
/20
/ 20
/ 20
Dip
/12-15
/12-15
/12-15
/ 12-15
Machine Crunch
/ 20
/20
/20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds.
DAY 2
DAY 3
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR). Stretch: Quads, glutes, hamstrings, calves, hip adductors and abductors, and low back. Running Drills: Walk/Run: Walk for 90 seconds, getting your heart rate up to about 65% MHR, then run for 90 seconds, getting your heart rate up to about 85% MHR. Repeat cycle for 30–40 minutes. Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds. Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR). Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds.
EXERCISE
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Leg Extension
/12-15
/12-15
/12-15
/ 12-15
Single-Leg Leg Press
/ 20
/20
/ 20
/ 20
Seated Leg Curl
/12-15
/12-15
/12-15
/ 12-15
Leg Press
/ 20
/20
/ 20
/ 20
Lying Leg Curl
/12-15
/12-15
/12-15
/ 12-15
Single-Leg Leg Press
/ 20
/20
/ 20
/ 20
Leg-Press Calf Raise
/ 20
Lateral Raise
/12-15
/12-15
/12-15
/ 12-15
Standing Shoulder Press
/ 20
/20
/ 20
/ 20
Dumbbell Pull-Over
/12-15
/12-15
/12-15
/ 12-15
Dumbbell Flye
/12-15
/12-15
/12-15
/ 12-15
150
MUSCLE & FITNESS February February 2000
/20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
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
DAY 3
8
cont’d
EXERCISE
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Dumbbell Bench Press
/ 20
/ 20
/ 20
/ 20
Front Lat Pull-Down
/ 20
/ 20
/ 20
/ 20
Dumbbell Shoulder Press
/ 20
/ 20
/ 20
/ 20
Dumbbell Front Raise
/12-15
/12-15
/ 12-15
/ 12-15
Machine Crunch
/ 20
/20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds.
DAY 4
DAY 5 EXERCISE
Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR). Stretch: Quads, glutes, hamstrings, calves, hip adductors and abductors, and low back. Running Drills: Incline Sprint/Walk: On a slight incline (approximately 10 degrees), sprint at full speed for 20 seconds and walk for 40 seconds. Repeat cycle for 30–40 minutes. Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds. Warm-Up: 7–12 minutes of moderate-intensity cardio (approximately 65% MHR). Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds. WEEK 1
WEEK 2
WEEK 3
WEEK 4
Single-Leg Leg Press
/ 20
/ 20
/ 20
/ 20
Leg Extension
/12-15
/12-15
/ 12-15
/ 12-15
Leg Press
/ 20
/ 20
/ 20
/ 20
Lying Leg Curl
/12-15
/12-15
/ 12-15
/ 12-15
Single-Leg Leg Press
/ 20
/ 20
/ 20
/ 20
Leg-Press Calf Raise
/ 20
One-Arm Dumbbell Row
/ 20
/ 20
/ 20
/ 20
Dumbbell Pull-Over
/12-15
/12-15
/ 12-15
/ 12-15
Incline Dumbbell Press
/ 20
/ 20
/ 20
/ 20
Lateral Raise
/12-15
/12-15
/ 12-15
/ 12-15
Dumbbell Shoulder Press
/ 20
/ 20
/ 20
/ 20
Dip
/12-15
/12-15
/ 12-15
/ 12-15
Bent-Over Barbell Row
/ 20
/ 20
/ 20
/ 20
Front Lat Pull-Down
/12-15
/12-15
/ 12-15
/ 12-15
Machine Crunch
/ 20
/20
/20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
/ 20
Stretch: Full-body stretching; 2–4 sets, holding each stretch for 15–30 seconds.
DAYS 6 – 7
OFF
Join us next month when pro fitness competitor Lisa Lowe and Janet Walberg Rankin, PhD, of Virginia Polytechnic Institute and State University, Blacksburg, Blacksburg, offer their expertise in devising a transitional workout and nutritional program that’ll start getting you ready for summer summer,, looking leaner than ever! See ya then!
Test for Success
F
or some of us, judging ourselves by how we look in the mirror or how our clothing fits isn’t enough to know whether we’re improving our physique. That’s why we’ve set up certain fitness measurements designed to help you recognize what areas you’ve excelled at and which may be idle. This allows you to determine which portions of the program you may or may not be following according to spec. Beginners to ULTRA, take your measurements today before you begin even one day of your training. Existing followers, wait until u ntil the end of this month to take your readings. For details on fitness testing, check out page 166 of the July 1999 ULTRA system installment. M&F
February February 2000 MUSCLE & FITNESS
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