Tuesday, March 13, 2018

Squats 5 sets and 3/3/3/2/1 reps

Squats_5_sets_and_3/3/3/2/1_reps
Squats 5 sets and 3/3/3/2/1 reps

Squats_5_sets_and_3/3/3/2/1_reps
Squats 5 sets and 3/3/3/2/1 reps

Squats_5_sets_and_3/3/3/2/1_reps
Squats 5 sets and 3/3/3/2/1 reps

Squats_5_sets_and_3/3/3/2/1_reps
Squats 5 sets and 3/3/3/2/1 reps


Squats 5 sets and 3/3/3/2/1 reps

Muscle: Glutes

Step 1: Place barbell bar across upper back and stand with your feet hip-width apart.



Step 2: Lower your hips until your thighs are parallel to the floor. Push back up all the way, pause, then go back down to parallel.

Step 3: Pause again, then return to the start.

Deadlifts 5 sets and 3/3/3/2/1 reps



Deadlifts_5_sets_and_3/3/3/2/1_reps
Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts_5_sets_and_3/3/3/2/1_reps
Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts_5_sets_and_3/3/3/2/1_reps
Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts_5_sets_and_3/3/3/2/1_reps
Deadlifts 5 sets and 3/3/3/2/1 reps



Muscle: Latissimus Dorsi

Muscle: Pectoralis

Step 1: Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.

Step 2: Exhale, draw your abdominal muscles in, and lift the bar by pushing up throliga your legs.


Step 3: As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are Standing tall with your arms by your sides and the bar resting on your thighs.

Step 4: Hold the position for two seconds, inhale and return the weight to the floor.

Bench Presses 5 sets and 3/3/3/2/1 reps


Bench_Presses_1_5_sets_and_3/3/3/2/1_reps
Bench Presses 5 sets and 3/3/3/2/1 reps
Bench_Presses_2_5_sets_and_3/3/3/2/1_reps
Bench Presses 5 sets and 3/3/3/2/1 reps

Bench_Presses_3_5_sets_and_3/3/3/2/1_reps
Bench Presses 5 sets and 3/3/3/2/1 reps





Bench Presses 5 sets and 3/3/3/2/1 reps

Muscle: Pectoralis

Step 1: Lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself.



Step 2: Once you have lifted the weight off of the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level, if you are able to. your arms pointed outward as the bar drops. Upon reaching the bottom the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.

Saturday, January 14, 2012

you are an individual

You Are An individual


by Bill Starr


Bill Starrs you are an individual

You Are An individual

I’ve always been a staunch advocate of teaching correct form on all exercises, for I believe it’s critical to making progress and avoiding injuries. Since I deal almost exclusively with athletes, I have everyone start with the basic routine – that is, unless someone is physically unable to do a certain lift. The big three exercises form the foundation for future strength work, so everyone learns how to do full squats, power cleans and bench presses. I teach everyone the same technique, regardless of background, body type or strength level. 

workload

The Concept of Workload

by Bill Starr
bill starr The Concept of Workload


Understanding and using the concept of workload is very valuable to anyone who’s seriously interested in getting stronger. It provides you with useful information on just how much work you’re really doing. This, in turn, helps you analyze your current program and plan your future workouts. If you don’t know exactly how much total work you’re doing, this planning process is usually hit-or-miss.

widen your wingspan

Only The Strong Shall Survive: Widen Your Wingspan

By: Bill Starr

BillStarr widen your wingspan

Lats were never high on my list of muscles I cared about, and I never made a conscious effort to enhance them. I was much more concerned with developing strong traps and lumbars, since I participated in Olympic weightlifting. In my mind, wide lats were for bodybuilders. That changed when I started dating a young lady who was completely enamored of big lats. I'd always thought that the opposite sex was attracted to big arms, chests and even glutes. But lats? That threw me, but since they turned her on, I added a few specific exercises to try to make mine larger.

warming up

The Value of Warming Up and Stretching

by Bill Starr
The Value of Warming Up and Stretching


As I watch the members of various health clubs and gyms go about their routines, one of the things that strikes me the most is just how few bother to do any type of warmup. The majority walk into the weight room, drop their gym bags and proceed to lift. What’s more, only a very few do any stretching before they lift, or afterward, for that matter. Once they complete their workouts, they grab their bags and rush out the door.