Body Sculpting – Part 7

Super Sets and Compound Sets.

I look at these types of workouts two different ways. Just to do something different or sometimes just to get in and out fast.

Supersets are two exercises for the same body part, one right after the other; quick. A back workout example would be – front pulldowns and back pulldowns. You do one set of front immediately followed by the set of back. Then rest a few seconds and then on to set two – front then back then rest and again totaling three sets. Increasing the weight with each set.

Here is a chest workout example – dumbbell press and flys. You can do all one exercise followed by the next exercise then rest or you can do a rep of one, then a rep of the other and back and forth and so on. To be more specific; you do one press then in the up position turn that into a fly and back down to a press position, etc…

Another good superset would be for legs. This may be a bit tougher and have you breathing harder, but do a set of leg extensions, followed immediately by a set of squats; or to make it a bit easier a set of dumbbell lunges.

As you can see the variety is endless.

With compound sets you are doing two different body parts. You can put chest and triceps together or back and shoulders or legs and abs. These are just examples.

Another form is complex compound sets, which combine three exercises in a row for the same body part. So when working out, you will never get in a rut. Your workouts should be fun and not a chore. It keeps the muscles continuing to take shape. So you have the ability to sculpt the physique you want; whether toned or hardcore.

Body Sculpting – Part 6

Super Slow

I use the super slow technique in between sets. Some sets I only do all super slow and sometimes the very last set or even the very last rep. It all depends on my mood and how I want to work a particular muscle.

That also goes for what body parts work best doing super slow. Now you can say all the body parts can be done super slow, but I only like to do certain ones.

Arms is an easy choice on most exercise’s for biceps, triceps and forearms. Chest, I would do only the last few reps super slow with dumbbell presses and even fly’s. Both at a light weight. Barbell presses would be OK to do if you have a spotter. Since I workout by myself, I am limited on super slow. Having a spotter would be helpful to finish off that last rep or two.

Back exercise’s, like pulldowns would be slow on the second half of the rep. Pulling down would be at a normal speed and a slow up and stretch.

I like doing only doing leg extensions super slow, especially the last rep or two. You end up with a nice burn. I usually do the first 8 to 10 reps at a normal speed and the last 2 reps Very Slow. Same goes for leg curls. All the reps for calf raises are done at a super slow speed. Once again a really nice burn.

So I go by feel when I work out. If I want that extra ooomff to the muscle, I put in a super slow set.

Your muscles will wake up.

Body Sculpting – Part 5

What exercise’s should you be doing?

Well, I know what I like. I do have my favorite exercise’s and unfortunately you still need to do the ones not so fond of.

I love to make training fun. I mix up the routine and these are several ways that I keep it fresh.

1. Light Weights
2. Super Sets
3. Heavy Weights
4. Super Slow
5. Combination Sets


As I have mentioned in part 4, I have been breaking my body into two body parts over a three day workout. I begin with arms and shoulders. My routine looked like this.

Shoulders:
Lateral Raises –
Set 1 – 3lbs. – 15 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 5lbs. – 12 reps

Sitting Shoulder Press
Set 1 – 5lbs. – 12 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 10lbs. – 10 reps

Arms:
Standing Bicep Dumbbell Curls
Set 1 – 5lbs. – 15 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 10lbs. – 10 reps

Standing Cable Bicep Curls
Set 1 – 20lbs. – 12 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 30lbs. – 10 reps

Triceps Presses
Set 1 – 30lbs. – 12 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 40lbs. – 12 reps

Overhead Dumbbell Triceps extensions
Set 1 – 3lbs. – 12 reps
Set 2 – 5lbs. – 12 reps
Set 3 - 5lbs. – 12 reps

This workout was around 30 minutes. To get a great workout, you don’t have to be in the gym for hours. A few minutes, is plenty. It’s the quality not the quantity.

Chest and Abs –
Chest happens to be one of my favorite body parts to work.
I start off with Dumbbell Presses:
Set 1 – 5lbs. – 15 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 10lbs. – 12 reps

Dumbbell Fly’s:
Set 1 – 5lbs. – 12 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 10lbs. – 12 reps

Dumbbell Pullovers:
Set 1 – 10lbs. – 12 reps
Set 2 – 10lbs. – 12 reps
Set 3 - 15lbs. – 10 reps

Finish off with 3 sets, 15 reps of crunches for the Abs.

The third day is Legs and Back.
Back is another favorite, though I don’t really care for legs. Maybe, because it is one of the largest body parts and there is more teeth grinding and grunting as I push my way through.
I begin with Back.
Front Pulldowns:
Set 1 – 30lbs. – 15 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 50lbs. – 12 reps

Pulldowns behind the neck:
Set 1 – 40lbs. – 12 reps
Set 2 – 40lbs. – 12 reps
Set 3 - 50lbs. – 12 reps

I like to stretch my back out between sets. Then finish with
Dumbbell Rows:
Set 1 – 15lbs. – 12 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 20lbs. – 10 reps

Leg Extensions (Machine):
Set 1 – 10lbs. – 15 reps
Set 2 – 20lbs. – 12 reps
Set 3 - 20lbs. – 12 reps

Lying Leg Curls (Machine):
Set 1 – 20lbs. – 15 reps
Set 2 – 30lbs. – 12 reps
Set 3 - 30lbs. – 10 reps

10lb. Dumbbell Squats – 3 sets of 12 reps

Finish off with 3 sets, 15 reps of body-weight calf raises.

As you can see the weights I have been using were very light.
As the weeks and workouts continue the weight will get heavier. But, always start any workout with lightweights, no matter how strong you get. This is your warm-up.

I hope I have been inspiring you to get back into the gym. You will thank me.

Body Sculpting – Part 4

Lets recap what I have done so far. I started working out again 3 weeks ago. After a very long time of not stepping foot into my gym; I made a decision to get back into it and that has been the best move I have made. I sleep better and wake up refreshed. Many of the creeks have gone away.

Back in 1993 I was in a car accident (I was rear ended) and left me with a herniated disk. Neck surgery fixed me back up, but for years I woke up with a bit of a stiff neck. But, since I have gotten back into the gym that stiff neck is no more.

The first week began with a full body workout – using very light weights; 2 sets of 12 – 15 reps. One exercise per body part. Then moving onto week two, I split my body up to two sections each. Arms and shoulders, chest and abs, back and legs. This schedule will be for two weeks; with 2 – 3 exercises per body part, 10 –12 reps, 3 sets each.

In my last post I mentioned that I worked out with free weights. I feel using a variety of dumbbells, barbells and certain free weight machines gives your muscles an overall better workout. Mix up your exercises with every session. Not only will you never be bored, you will find that your muscles will have better response.

Body Sculpting – Part 3

As I sculpt my physique, I do it with free weights. With free weights you have the option of getting a more detailed workout.

The muscle has four sides, so when lifting the weight you can do so by changing the angle. That gives you the control of working out a desired side. When you are locked into a machine, you don’t always have that option to change the angle.

You should always remember your workout's should never be the same. The only thing that stays the same is the body parts you work on. But, the exercises should be different. And the major reason for this is that you muscle remembers. If you do the same routine each time, the first two to three sessions your muscle will respond. Then after that, the muscle will say boring and not respond. If you do the same routine for way too long, the muscle can do the opposite and atrophy instead of build. So mix it up and it will wake up those fibers to create new ones. For a more detailed you.

Body Sculpting – Part 2

We now go from full body workouts to breaking down parts into three sections.

My first workout will be arms and shoulders. Next back and legs, then day three with chest and abs. Each section will be two exercises per body part. Starting with light weight and gradually increasing; ten to twelve reps, three sets each.

When I workout or train others, I never pre-stretch any muscle. The reason for this is your muscle is like a rubberband, if you over stretch it and then add weight it can break. So, warm up with light weights first.

Now you can get your heart rate up a bit with a ten minute aerobic exercise. I recommend to bike and after the workout or cool down with a walk.

Part 3 in a few days.... If you have any questions please comment or you can find me on Facebook.

Body Sculpting – Part 1

I finally made a decision to fall out of bed and into my gym, that I have neglected to utilize in a very long time. What is great to know is that muscle has a memory.

I competed back in the 1980’s up to the early 1990’s. Having put on size that got me to national competitions, then over the years of not pumping iron, I still have some muscle, just very lean. I said for years that I needed to get back into the gym and put my size back on.

As I just mentioned; muscle has a memory and within two weeks of working out – that size is slowly showing back up. Not only do I feel great, I am now looking forward to my workouts.

To give you a small snip of what I do and since I used to work out, my body will get back into it pretty quickly. With any start, you need to gradually build into it.

The first two weeks consisted of a full body workout. Doing one exercise per body part. Light weights, high repetitions. Anywhere from twelve to fifteen reps, three sets each. Working out every other day and gradually increasing the weight.

The best feeling is getting that burn and the soreness of the muscles that night or next day. The reason for this, is that when you workout you are tearing down the muscle and when you are recuperating, you are rebuilding muscle.

As an artist, I consider my body ART and I am sculpting the physique. Anyone can be an artist and begin to sculpt.