Oh, The Brutality

We've taken it easy so far when it comes to weight training. Well no more! No matter what some fitness gurus tell you, if you want to add real muscle mass as well as increase strength you must engage in some form of weight training. Now I don't believe you should waste too much time on the so called "beach muscle" lifting moves (isolated biceps curls, for example). I'm a big proponant of training for strength more than looks. If you do lots of pull ups and rows, you don't need to devote a ton of attention to preacher curls to acheive a nice set of pipes. But there are a few exercises that are the core of real strength training and any regimine that lacks these is, well....lacking.

Bench press (or push ups), Squats, Dead Lifts, Straight bar curls, and Rows. The following is a workout that was passed on to me by my good buddy Adam. He gave fair warning that at first it would wreck ya. Correct! But I've noticed a steady increase in the amount of weight I can lift and in my overall physique. I've made some modifications to fit my taste. At first, just lift what you are comfortable with lifting. Don't worry about how much, just so you're doing them correctly.

Now get your Icy Hot out of the medicine cabinet, have your protein shake ready, and prepare for brutal punishment and brutal gains.

Day 1- Legs/Back/Chest (e.g. Monday)

Squats Dead Lifts Seated Hamstring Curl
4(sets) x10(sets) 4x10 4x10
Seated Cable Row DB Flat Bench
4x10 5x10

Day 2- Biceps/Triceps/Shoulders (e.g. Wednesday)

Straight Bar Curl DB Hammer Curl (hold DB vertical) Dips
4x10 4x10 4x10
Triceps Cable Push-down DB Shoulder Press (seated) DB Lateral Raise
4x10 4x10 4x10

Day 3- Legs/Chest/Back (e.g. Friday)

Dead Lifts Squats Seated Hamstring Curl
3x10 3x10 3x10
DB Incline Press Flat Press Seated Rows
3x10 3x10 3x10
Free Motion High Row
3x10


**Make sure you take two days off after Day 3. Maybe some nice cardio, but that's it. (You won't have much juice available anyway)

***Do core training (ab work) on each lifting day. 3-5 sets x 15 reps of your favorite.

Follow each workout with 20 minutes moderate cardio, followed by a whey protein shake or a PB&J and glass of milk within an hour to help repair the muscle tissue you just trashed!