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Training
TRI-CYCLE BUILT FOR YOUWritten by: Shawn PerineDon't you just love hearing Pilates practitioners yammer on about how their esoteric exercise system strengthens the "core" like no other? They slide and rock and lean on all sorts of elaborately padded machines in a precise manner not unlike the moves my old man employs as he extends his Barcalounger. What about those yoga yahoos? You know the ones: They spin their fanciful yarns about how you've never experienced a truly grueling workout until you've sat in the lotus position for 15 minutes straight, droning incantations all the while. Of course, like their Pilates counterparts, these self-professed mavens of muscle building frequently sport physiques that look more like they were built by Krispy Kreme than by exercise. But you, the practicing bodybuilder, know better—don't you? You know that rather than mounting a glorified ab machine or donning a leotard and sitting on the floor for countless hours, the only real way to strengthen your "core" is to go to war—with iron and steel, that is. You also know that when we say "iron and steel," we're not talking leg lifts with five-pound ankle weights and empty barbell twists. We're talking the Big Three: squats, deadlifts and bench presses. By incorporating all three exercises into your training program, and even cycling our powerlifting routine with your bodybuilding one, you'll strengthen and build your body in a way the rubber mat set couldn't even fathom. POWER: ON There may be no group of athletes on the face of the planet with more core strength than powerlifters. Powerlifters train for and compete in the Big Three lifts and as a result develop not only great overall body strength, but lots of dense muscle mass to boot. Now it shouldn't take a doctorate in human physiology to divine the lesson to be learned for you, the ever-aspiring bodybuilder. Let's spell it out? You should squat, deadlift and bench. Enough said. Now let's learn how to perform each exercise... the right way. CORE EXERCISE 1: THE SQUAT Universally known by bodybuilders as the "King of Exercises," the squat has been both beloved and reviled by athletes for decades on end. A gruelingly effective movement, it requires a unique combination of strength, balance and aerobic ability to perform. But when done correctly, it can yield dramatic results, both in the development of overall body strength and muscle mass. The current world record squat is the astonishing 1,141 pounds by big Brent Mikesell. Now that's hardcore! The squat primarily works the quadriceps muscles of the thighs and, secondarily, the abductors, adductors, hamstrings and gluteals. But because the movement requires overall body stability and balance, virtually all of the major muscle groups become employed during the squat. Think of it as the ultimate mass builder. 
SQUAT DIRECTIONS:1. Enter power rack or squat rack loaded with barbell. Make sure safety bars are inserted into the uprights. 2. Position yourself under the bar so that it sits across the back of your neck. This is considered high for a powerlifter, but is beneficial for the bodybuilder as it helps keep the lifter's torso relatively upright. Foot placement can vary, but slightly wider than shoulder width with toes pointed outward at about a 15-percent angle gives you the most stable base. 3. Ease the bar from its supports and take a step or two backward—enough to clear the supports. 4. Take a deep breath and slowly start to bend your knees. The movement you should mimic is one of just sitting down. Don't go to the point where you push your knees past your toes. How far you should descend is a matter of choice. You should at least get your thighs parallel to the floor. This range of motion will hit the front of your thighs. By going deeper, into a full powerlifting-style squat, you bring your hamstrings and glutes into play. 5. Rise back up in a slow controlled manner. Don't bounce at the bottom of the movement to assist in the positive portion of the exercise. SQUAT QUOTES: "The squat goes on record as the best all-around exercise"—Arnold Schwarzenegger "The squat is a gigantic thigh movement, but it has to be done correctly."— Tom Platz |
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