DO NOW’S
DO IT NOW!!! 
DO NOW: 9-8-2014/9-9-2014
After reflecting on last classes’ DO NOW, rank the HealthRelated and Skill-Related Fitness Goals from Most Important to
Least Important as they relate to your personal fitness goals.
What are your SPECIFIC fitness goals for this class? BE VERY
SPECIFIC!
5 HEALTH RELATED FITNESS COMPONENTS
1. MUSCLE STRENGTH
2. MUSCLE ENDURANCE
3. CARDIO
4. FLEXIBILITY
5. BODY COMPOSITION
6 SKILL RELATED FITNESS COMPONENTS
1.
2.
3.
4.
5.
6.
BALANCE
COORDINATION
REACTION TIME
POWER
SPEED
AGILITY
9-10-14/9-11-14
DO NOW: Without using notes from previous classes, provide 2
critical elements and 2 common mistakes for the following:
Barbell bench press, triceps push-downs, barbell biceps curl
9-12-14/9-15-14
DO NOW: List 10 different weight lifting exercises, and then
provide 2 critical elements and 2 common mistakes for each.
You cannot use exercises from previous DO NOW’s.
9-16-14/9-17-14
DO NOW:
What is the acronym FITT? What role does it play with your
workouts? What is DOMS?
9-18-14/9-19-14
DO NOW: .There are three basic types of weight
training models. Can you name them? Can you
provide an example of each? Using your records for
the week, determine the total amount of weight that
you have lifted thus far.
DEADLIFTS
1 X 135 X 12, 10
1 X 185 X 10, 8
1 X 225 X 8,3-4
1 X 275 X 5, 2
1 X 315 X 3, 1
1 X 365 X 1
1 X 385 X 1
QUIZ: 9-15-14/9-16-14
1-5. List the 5 Health-Related Fitness Components
6-11. List the 6 Skill-Related Fitness Components
12-13. Provide 2 critical elements for the Flat Barbell Bench
Press
14-15. Provide 2 common mistake for the triceps pushdown.
http://www.youtube.com/watch?v=A_ryUdzmnjY
http://www.youtube.com/watch?v=AXmp5sAhBkY
1RM
Bench, triceps push down, barbell curl, seated
shoulder press, lat pull down underhanded, lat pull
down overhanded, seated row, t-bar, cable
preacher curl, squats, leg press, seated leg curl,
deadlift
Barbell curl
65lb
75
85
90
1
1
1
1
12
8
3
1
DO NOW: 9-22-2014/9-23-2014
Copy:
Volume: The total amount of weight lifted in
a training session. The total number of
repetitions “times” the weight lifted “times”
number of sets.
Calculate your volume from your last
workout
Hack squats
1 x 45 x 5 = 225
1 x 60 x 3 = 180
1 x 70 x 1 = 70
475 lbs
Today’s Quote:
Todays Quote:
We are what we repeatedly do. Excellence,
therefore, is not an act but a habit.
DO NOW: 9-24-2014/9-25-2014
Copy: The three basic types of workouts are:
Endurance= the ability to perform at least 12-15 reps of a
given load. 1 x 35 x 12-15
1 x 45 x 12-15
4 x 50 x 12
Hypertrophy= growth in size of the muscle, roughly
lifting a load for sets of 8 reps.
1 x 35 x 12
1 x 45 x 12
4 x 60 x 8
Strength= the ability to overcome a resistance; to lift
heavier loads, sets of 1-5 reps.
1 x 35 x 8
1 x 45 x 5
2 x 65 x 5
2 x 70 x 3
1 x 75 x 1
After copying, relate these terms to your goals in this
class (do now from last Friday).
DO NOW: 9-26-2014/9-29-2014
Copy:
Rest Periods (between sets):
Strength: 3-5 minutes
Hypertrophy: 1-2 minutes
Endurance: 30 seconds or less
CALCULATE YOUR VOLUME FROM LAST CLASS.
TODAY’S QUOTE:
The only way of finding the limits of the
possible is by going beyond them into the
impossible.
9-30-2014/10-1-2014
COPY:
o
o
o
o
Power — Power equals speed X strength
Speed — ability to move your total body quickly
from one point to another
Agility — ability to start, stop and move the
body quickly and in different directions
Reaction Time – time required to start a
movement after being alerted to the need to
move
TODAY’S QUOTE:
Men's best successes come after their
disappointments
10-2-2014/10-3-2014
Copy:
Plyometrics:
A type of exercise training designed to produce fast,
powerful movements, and improve the functions of
the nervous system, generally for the purpose of
improving performance in sports. Quickly going from
eccentric contraction to concentric contraction (.1-.2
seconds).
TODAY’S QUOTE:
Nothing will ever be attempted if all possible
objections must first be overcome.
Samuel Johnson
10-6-2014/10-7-2014 (mon/tues)
COPY
Strength Workout Guidelines to assist with
creating workouts:
1st warm-up set
2nd warm-up set
3rd warm-up set
1st set of
workout
50% of 1RM x 10-12
60% of 1RM x 8
65% of 1RM x 6
77% of 1RM 2 sets x 6
2nd set of
workout
3rd set of
workout
83% of 1RM 2 sets x 5
85-88% of 1RM 2 sets x 5
***After 1st exercise, warm-up sets for
different exercises for the same muscle
group are not necessary. This keeps your
volume down, thus allowing you to lift heavier
loads throughout the workout. (applies to all
workouts)
Hypertrophy Workout Guidelines to assist
with creating workouts:
1st warm-up set
2nd warm-up set
3rd warm-up set
Workout
50% of 1RM x 10-12
60% of 1RM x 10-12
65% of 1RM x 10-12
3-5 sets x 75-78% of 1RM
x 8 reps
Endurance Workout guidelines to assist with
creating workouts:
1st warm-up set
2nd warm-up set
3rd warm-up set
Workout
50% of 1RM x 10-12
60% of 1RM x 10-12
65% of 1RM x 10-12
3-5 sets x 65-68 % of 1RM x 12-15 reps
if can lift 15 reps all sets, then add 3-5%
Quote of the Day:
In every difficult situation is potential value. Believe this, then begin looking
for it.
Norman Vincent Peale
Quiz week of 10-6-2014
Provide the Rest Periods (between sets) for each of
the following types of workouts:
1. Strength
2. Hypertrophy
3. Endurance
4. Calculate the TOTAL VOLUME for the following
workout; (worth 8 points)
Triceps pushdown
Seated Overhead
1 x 40 x 12=
1 x 50 x 12
3 x 60 x 8
Cable Triceps Extensions
1 x 25 x 8=
3 x 30 x 8=
10-7-2014 (Tuesday)
Quote of the Day:
In every difficult situation is potential value. Believe this, then begin looking
for it.
Norman Vincent Peale
10-8-2014/10-9-2014(wed/thur)
Brainstorm and determine 5 factors that affect your
level of fitness.
Quote of the Day:
Nothing can stop the man with the right mental
attitude from achieving his goal; nothing on earth
can help the man with the wrong mental attitude.
Thomas Jefferson
Factors Determining Your Level of Fitness
Heredity
Maturation
Environment
Motivation
Behavior or Lifestyle
10-10-2014/10-13-2014(fri/mon)
Copy:
Training Factors to consider:
• Plateau – performance shows no improvement for
a period of time
• Rates of Response – each person has a different
rate of response to his or her particular training
program
• Overtraining – participating in physical activity at
very high intensity levels or for unusually long
periods of time
Quote of the day:
Knowing is not enough; we must apply.
Willing is not enough; we must do.
Johann Wolfgang von Goethe
6-8. Name the type of workout (endurance, hypertrophy,
strength)
6.
1 x 35 x 8
1 x 45 x 5; 1 X 65 X 3; 1 X 75; 1 X 85 X 1; 1 X95 X 1
2 x 65 x 5
2 x 70 x 3
1 x 75 x 1
7.
1 x 35 x 12
1 x 45 x 12
4 x 60 x 8
8.
1 x 35 x 12-15
1 x 45 x 12-15
4 x 50 x 12
Create a workout using one muscle group; multiple
exercises, sets, reps, and load as it relates to one of the
above workout types.
DO NOW: 10-14/1-15 (tues/wed)
The 3 basic Principles of Training are:
1. The Principle of Specificity: A rule that states that
specific types of exercises improve specific parts of
fitness or specific muscles.
2. The Principle of Progression: A rule that states that
the amount and intensity of physical activity needs to
be increased gradually.
3. The Principle of Overload: A rule that states that in
order to improve fitness, one needs to do more
physical activity than one normally does.
READ ONLY
By following the basic principles of training you can
develop a program that will lead to improved health
and fitness. It is important to understand these
principles as you develop your exercise program.
You can vary the overload placed on the body
during exercise by changing the frequency, intensity,
time, and/or type (FITT) of workout based on the
fitness component you are working to improve. Once
the body adjusts or adapts to this increased
overload, it becomes necessary to increase the
workload again. This is the principle of progression.
Improvements that occur as a result of your training
should also follow the principle of specificity – they
will be based on the particular fitness area that you
train. The type of exercises selected also affects the
results you achieve. To avoid injuries and make
certain your workouts will have the benefits you are
seeking, following the principles of training, warm-up
before exercise, cool down after exercise, avoid
overtraining and consider a cross-training program.
Quote of the Day:
The difference between a successful person
and others is not a lack of strength, not a lack
of knowledge, but rather a lack in will.
Vince Lombardi
DO NOW: 10-16/10-17 (thur/fri)
READ:
Looking at health risks associated with a lack of physical
activity, it is clear that Americans who are not yet regularly
physically active should become active. Everyone can
benefit from physical activity. The activity need not be
strenuous to be beneficial – moderate activity can provide
great health benefits. Maintaining personal health and
fitness is a matter of individual choice. Many of the health
problems we develop result from things which are under
our control – things we can do something about. How we
live determines to a great extent how long and how well
we live. The decision to be healthy and fit is within your
reach. You can establish a lifestyle which enables you to
achieve your optimal fitness level.
Analyze your workout for today. Find a way to ADD one
more muscle group, exercise, cardio activity, ab workout,
and/or stretch session. Literally, write this into your
workout. FOCUS today on your rest time between sets
and exercises. Be committed to your workout and
performing with 100% effort.
Quote of the day:
Success is the sum of small efforts, repeated day
in and day out.
Robert Collier
DO NOW:
10-20/10-21 (mon/tues)
COPY:
Concentric (Positive) Contractions: Put simply,
this contraction shortens your muscle as it acts
against resistive force (like a weight). For example,
during a biceps curl, the biceps contract
concentrically during the lifting phase of the
exercise.
Eccentric (Negative) Contractions: During these
contractions, the muscles lengthen while producing
force—usually by returning from a shortened (concentric)
position to a resting position. Using the same example
above, the lowering the weight back down during a biceps
curl is an eccentric contraction for the biceps.
So why does this matter?
It's a good idea to include both concentric and
eccentric contractions in your strength-training
program. Luckily, most traditional exercises include
these movements—a lifting phase (using the
shortening or concentric phase) and a lowering
phase to return to the start position. However, how
much time you spend in each phase can affect your
results. Here are some facts:



Your muscles can generate more force during
the eccentric phase of an exercise. For
example, you may only be able to lift a 10-pound
dumbbell for a biceps curl. But likely, you could
hold and lower (the eccentric phase) a 15 or 20
pound weight.
By slowing down the negative (eccentric) phase
of your exercise, you can help your muscles
build greater strength. This is why, typically,
people are advised to lower weights or return
them to the start position slowly.
Negative training is a type of strength training
designed for greater strength gains. It involves
using heavier weights than you could typically lift
concentrically and focusing just on the eccentric
phase of the exercise. This does pose a higher
risk for injury and should not be practiced by
beginners, however.
QUOTE OF THE DAY:
A goal is a dream with a deadline.
Napoleon Hill
DO Now: 10-22/23 (wed/thur)
Do Now:
What is a Superset? Why would you Superset? How do
you Superset? Can you Superset the same muscle
groups? Different Muscle groups?
COPY:
Super setting is performing 2 exercises in a row without
rest. You can train the same body part or different body
parts. Super-setting can assist with speeding up your
workout, decreasing idle time, and improve cardiovascular
and muscle endurance. Super-setting may dampen your
strength workouts. Using this for hypertrophy and
endurance workouts will produce better results.
QUOTE OF THE DAY:
Arriving at one goal is the starting point to
another.
John Dewey
DO NOW: 10-24/10-27 (fri/mon):
copy
Compound Training: Also called "giant sets". Doing 3
- 5 exercises for the same muscle, one after the other,
with minimal rest in between.
Write on your workout form
Create a compound training workout to incorporate
into your workout today. Include name of exercises,
load, reps, and sets.
Quote of the Day:
In absence of clearly defined goals, we become strangely loyal to
performing daily acts of trivia.
Author Unknown
Do Now: 10-28/10-29 (tue/wed)
Copy:
Cheating: A method of pushing a muscle to keep working
far past the point at which it would normally fail to
continue contracting due to excessive fatigue buildup. In
cheating you will use a self-administered body swing,
jerk, or otherwise poor exercise form once you have
reached the failure point to take some of the pressure
off the muscles and allow them to continue a set for
two or three repetitions past failure.
QUOTE OF THE DAY:
A good archer is known not by his arrows but by his aim.
Thomas Fuller
Do Now: 10-30/10-31(thur-fri)
Copy
Single-Joint Exercise: a type of strength training
that engages a single muscle group within the body.
These exercises are also known as isolation
exercises.
Benefits: Isolation exercises are useful when you
resume fitness training after a long break. They can
help you strengthen a part of your body that may
have been weakened by illness, surgery or an injury
They also prove useful when you need to strengthen
an area of your body that may not be getting
adequate stimulation from multi-joint exercises
Disadvantage: Focusing on a single muscle group
doesn’t help to improve muscular balance which
increases the risk of injury. This can lead to an
unbalanced physique. It also hampers normal
biomechanical functions of the body. Leg extensions
are a good example of isolation exercises. Although
they work your quadriceps, with time they can lead
to knee joint instability.
QUOTE of the DAY:
Kind words are the music of the world.
F. W. Faber
Do Now: 11-3/11-5 (mon/wed)
3-2-1
Put some thought to this; provide 3 things you have
learned in this class the first marking period that you
have really found useful; 2 things you already knew,
and 1 thing you still do not quite understand.
QUOTE OF THE DAY:
The measure of who we are is what we do with what
we have.
Vince Lombardi
Do Now: 11-6/11-7(thur/fri)
COPY
FORCED REPS: when muscular failure (the point
in which performing another repetition with good
form becomes impossible) is reached, have your
partner gently put his hands under the bar and
give only enough assistance to allow you to
maintain the same “BAR SPEED”. Limit the
number of forced repetitions to one set of two
reps.
Pros: This principle allows you to do two
repetitions that otherwise you would not have
been able to get. These extra repetitions after
failure serve as additional stimulus for muscle
growth.
Cons: This technique is very hard on the joints
and for this reason should only be used sparingly.
Also, you need a good spotter to help you with the
bar.
QUOTE OF THE DAY:
HARD WORK spotlights the CHARACTER of
people:
Some turn up their sleeves;
---------------------------------Some turn up their noses;
---------------------------------Some don’t turn up at all.
Sheri Staak
DO NOW: 11-10/11-11 (MON/TUES)
COPY:
To determine your 1RM to Body Weight ratio;
DIVIDE YOUR 1RM BY YOUR BODY WEIGHT
Example:
1RM for squats is 300lbs
Body Weight is 200 lbs
Ratio= 300/200
Ratio = 1.5
NOW DETERMINE YOUR RATIO FOR ANY OF
YOUR 1RM’s
LEARNING TARGET:
I will demonstrate proper weight training techniques to include
stance, grip, breathing, and range of motion with 100% accuracy
while performing 1RM exercises as measured by my fitness
partners and Coach Cooke’s observations and feedback
Quote of the Day:
IT ALWAYS SEEMS IMPOSSIBLE UNTIL IT IS
DONE.
Nelson Mandela
DO NOW: 11-12/11-13 (WED/THUR)
COPY:
To determine your % of increase for 1RM’s, Subtract
your previous 1RM from your current 1RM then
divide by your past 1RM and multiple by 100.
Calculate your % of increase from your 1RM’s from
last class.
LEARNING TARGET:
I will demonstrate proper weight training techniques to include
stance, grip, breathing, and range of motion with 100% accuracy
while performing 1RM exercises as measured by my fitness
partners and Coach Cooke’s observations and feedback.
QUOTE OF THE DAY:
DON’T STOP WHEN YOU ARE TIRED. STOP WHEN YOU ARE DONE.
DO NOW: 11-14/11-17 (FRI/MON)
Calculate your % of increase from your 1RM’s from
last class.
QUOTE OF THE DAY:
DON’T QUIT. SUFFER NOW AND LIVE THE REST OF YOUR LIFE AS A
CHAMPION.
Muhammad Ali
LEARNING TARGET:
I will demonstrate proper weight training techniques to include
stance, grip, breathing, and range of motion with 100% accuracy
while performing 1RM exercises as measured by my fitness
partners and Coach Cooke’s observations and feedback.
QUIZ: EACH QUESTION IS WORTH 25 POINTS.
JJ WEIGHS 295 POUNDS. AFTER PERFORMING
HIS 1RM’s, JJ RECORDED HIS SQUAT AS 305
POUNDS. THAT IS AN INCREASE OF15 POUNDS.
LUCY WEIGHS 125 POUNDS AND RECORDED
HER SQUAT 1RM AS 105 POUNDS. HER
PREVIOUS 1RM WAS 100 POUNDS.
1. WHAT IS JJ’S CURRENT RATIO FOR THE
SQUAT? 1.03
2. WHAT IS LUCY’S CURRENT RATIO FOR THE
SQUAT? .84
3. WHAT IS JJ’S PERCENTAGE OF INCREASE
ON HIS SQUAT 1RM? 5.17%
4. WHAT IS LUCY’S PERCENTAGE OF
INCREASE ON HER SQUAT 1 RM? 5%
DO NOW: 11-18/11-19 (TUES/WED)
Calculate your % of increase from your 1RM’s from
last class.
QUOTE OF THE DAY:
YOU DON’T HAVE TO BE GREAT TO START. BUT
YOU HAVE TO START TO BE GREAT.
ZIG ZIGLER
DO NOW: 11-20/11-21 (THUR/FRI)
PROVIDE YOUR % OF INCREASE FOR THE
FOLLOWING (IF YOU DO NOT HAVE ONE OF
THESE EXERCISES, SUBSTITUTE ONE THAT
YOU DO HAVE):
BARBELL BENCH PRESS:
SQUATS:
TRICEPS PUSH DOWNS:
LEG PRESS:
BARBELL CURL:
LAT PULLDOWN (UNDERHAND):
ADD EACH OF THESE %’s TOGETHER AND
DIVIDE BY 6 TO DETERMINE YOUR OVERALL %
OF INCREASE.
QUOTE OF THE DAY:
IF YOU CAN’T FLY, THEN RUN.
IF YOU CAN’T RUN, THEN WALK.
IF YOU CAN’T WALK, THEN CRAWL.
BUT WHATEVER YOU DO,
YOU HAVE TO KEEP MOVING FORWARD.
MARTIN LUTHER KING
DO NOW: 11-24/11-25 (MON/TUE)
Your next 1RM’s will be the beginning of Feb.
Predict your 1RM for each of the exercises on your
worksheet.
Learning Target:
I will demonstrate proper weight training techniques to include
stance, grip, breathing, and range of motion with 100% accuracy
while performing 1RM exercises as measured by my fitness
partners and Coach Cooke’s observations and feedback.
QUOTE OF THE DAY:
ONLY PERSWON YOUR SHOULD TRY TO BE BETTER THAN IS THE PERSON
YOU WERE YESTERDAY.
Multi-Joint Exercises: More Muscle In Less
Time
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Page 1 of 2
If you're retired, unemployed, on vacation, or an out-of-season athlete with plenty of time to
spend at the gym, continue doing bicep and leg curls, tricep and leg extensions, and other singlejoint (isolation) exercises.
However, for those juggling many activities like work, school, family, and sports commitments
while trying to fit in quality weight-training workouts, multi-joint movements (also known as
compound exercises) are proven time-efficient muscle builders that deliver more results than
single-joint exercises.
This does not imply that single-joint movements are ineffective. However, outside the weight
room, in daily activities and in sports, virtually every movement involves more than one joint.
the benefits
Therefore, it makes sense to do mostly multi-joint exercises not only from a time management
standpoint, but from a functional perspective outside the gym as well. And if you really want to
gain mass for athletics or build beach muscles in the coming months before summer, replace
those bicep and leg curls with barbell rows, deadlifts and squats for the next several weeks.
If your time is limited and you want fast results from these multi-joint (compound) exercises, or
if you simply need some motivation, listen to Randall Strossen, Ph.D., who wrote a book called
Super Squats back in 1989. He said, "Ignoring the fact that your time is precious and you might
not want to spend three hours in the gym hitting each muscle group in turn, and the fact that it's a
rare movement in everyday life that truly isolates a muscle group, there's another very
compelling reason to stick to the basic exercises: They increase strength and size far more
effectively than the isolation exercises. In fact, one compound exercise will produce far more
bulk and power than an entire series of isolation exercises."
the proof
Need proof? Take note of the size of powerlifters. Each of their workouts focuses on just three
multi-joint powerlifting exercises — squats, deadlifts and bench presses. Performing several sets
of those "big 3" during each workout can quickly yield growth without having to do any singlejoint exercises that extend gym time. But limiting yourself to only those three exercises can get
stale.
For variety, there are additional multi-joint exercises you can perform to boost muscle size in the
shortest amount of time, such as overhead or shoulder presses, pulldowns, dips, lunges, pushups,
and dumbbell rows. When you do multi-joint exercises, more muscle groups are used per
exercise, stimulating growth throughout the entire body — including your arms — due to the
release of anabolic (muscle-building) testosterone and growth hormone.
More anabolic hormones are activated during a squat or deadlift than during a single-joint
exercise such as a leg extension (knee joint) or bicep curl (elbow).
Following are several multi-joint exercises to incorporate into your workouts. To keep things
interesting, occasionally substitute deadlifts and lunges for dumbbell or barbell rows and leg
presses. Or do squats instead of leg presses and dips, or pushups rather than bench presses. For
shoulders, try upright rows instead of overhead presses.
Find out which multi-joint exercises will bulk you up and try some of the sample workout
schedules...
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Squats
Multi-Joint Exercises: More Muscle In Less
Time
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multi-joint exercises
Squats: Recognized mostly for building powerful thighs and hips, squats also add size to the
upper body — including the back, shoulders, chest, and arms — due to their anabolic effect.
Deadlifts: The deadlift is another anabolic king because it not only increases lower body growth,
but that of the upper body as well.
Leg Presses: These enable you to use heavier resistance than do leg extensions or curls, thus
promoting more muscle growth. While three or more sets each of leg extensions and leg curls
mainly work the quadriceps and hamstrings respectively, three or more heavy sets of leg presses
or squats will strengthen and add more mass to the quadriceps, hamstrings and gluteals — in a
shorter time frame!
Front, Side or Reverse Lunges and Stepups: These are also excellent time-saving multi-joint
lower body exercises, and they are particularly more functional for sports and daily activities
than leg extensions or leg curls.
Bench Presses, Dips and Pushups: When it comes to the upper body, bench presses, dips and
pushups not only add mass to the chest, shoulders and back, but the triceps as well. In fact, they
do it much more effectively than single-joint tricep pressdowns or kickbacks. Also, eliminate
those single-joint dumbbell flyes for the chest for several weeks; these exercises will build up
your chest muscles to a greater degree in less time.
Overhead Presses: Excellent for shoulders and triceps.
Pulldowns, Pullups, Barbell Rows, and Dumbbell Rows: You'll see your biceps grow without
doing one curl; not to mention the added size of your back muscles from doing these exercises.
Upright Rows: They're also a bicep and forearm-building movement, as well as a wonderful
shoulder and upper back exercise.
sample workouts
Here's a sample workout schedule utilizing these multi-joint exercises. For those with a full plate
of business occupying each week, do full-body workouts every third day with two days off for
recovery. For example, train on Monday, Thursday, Sunday, Wednesday, Saturday, and Tuesday
over a two-week period. If you have more time, try a four-day per week split routine, training the
lower body on Monday and Thursday, and the upper body on Tuesday and Friday (Wednesday,
Saturday and Sunday off).
Full-body "every third day" workouts might include leg presses, deadlifts, dips, pulldowns, and
upright rows during one session. The next workout could comprise squats or lunges, bench
presses or pushups, pullups or barbell rows, and overhead presses. For those favoring a four-day
split program, do several sets of squats and lunges on lower-body days, and choose leg presses
and stepups for the next workout.
Upper-body days would involve selecting bench presses, dips or pushups, pulldowns, pullups, or
dumbbell rows or barbell rows, and either upright rows or overhead presses.
give it a shot
Devote approximately eight weeks to doing only multi-joint exercises, combined with adequate
sleep and nutrition to enhance recovery. What — no bicep curls for about two months? Well,
believe me, after all those sets of pulldowns, pullups, upright rows, barbell rows, seated rows,
and one-arm dumbbell rows, your biceps should be huge — not to mention your bigger triceps,
shoulders, chest, back, and legs from all the other multi-joint exercises.
And think of all that extra time you will have accumulated to accomplish things outside the gym
just by removing the single-joint exercises from your workouts!
Jim Carpentier earned his English/Journalism degree from Rutgers University, and since 1984,
has worked as a certified strength and conditioning specialist (National Strength and
Conditioning Association), a certified personal trainer, a certified massage therapist, and a
nutritional consultant. He has written for publications such as Natural Bodybuilding, Exercise
For Men Only, Men's Exercise, Men's Workout, Better Nutrition, and Coach & Athletic Director.
He writes a feature column for Exercise For Men Only entitled "UpLifting News," comprising
brief news items on nutrition, exercise and sports medicine, and preventive and alternative
medicine.
Comments
Evaluating Your Health Related Fitness:
Wellness and Fitness Forever
Getting fit and staying fit depends on:
• self motivation
• time management
• commitment
• enjoyment
Use what you have learned in this course to help you achieve your optimal health. What is important is the quality of
each day of your life. The goal is to feel the best you have ever felt in your life now, not just the distant future. It will
take action and sacrifice on your part to improve your lifestyle. We can’t guarantee you will live one day longer, but
we can guarantee you a healthier, happier, and more productive life. How important is health to you?