I hope the beginning of 2010 has been a great one for all of you. We have some awesome products new for 2010, that will help you to achieve all your fitness goals. We also school you in Rotation Training, so pay attention! We have a treat for you, the youngest IFBB Fitness Pro in History Ariel Khadr. At 17 years old this young lady has more discipline, desire, and dedication then anyone I have ever met. She is Muscle-4Life-Nutrition.com's Featured Athlete. Have a wonderful February and stay strong!
Yours in Fitness
Rotation training provides freedom with control,
order without conformity. It's as advanced as you
want it to be, yet suits a healthy beginner if
presented knowingly and patiently by an
experienced partner or personal trainer. Like
stepping up to home plate and hitting doubles and
triples your first day at bat.
DAY 1 (SEE BELOW)
Aerobics are most effective when done harder
rather than longer. As your conditioning improves,
hit your favorite cardio hard and move on directly
to your crunches and leg raises with little rest
between supersets. Twice a week throw in 2 sets
of rope tucks and hanging leg raises. Something to
aim for as you toughen up. This fast paced ab work
maintains high heart rate, thereby extending
aerobic uptake. A great advantage. A gift.
Pick 1 superset of the first 2 listed. The third
combination is a triset that will flow like lava.
Rows are power moves, left followed by right, and
require pause and psyche between sets as you go
up the rack. The single cable crossovers allow you
to focus resistance to the target area and gain
total pec contraction. This exercise requires
finesse, as do all the moves, and good instruction
goes a long way. Ask someone trustworthy.
DAY 2 (SEE BELOW)
Bent bar curls are most comfortable and safest on
the wrist, yet a straight bar provides an unusual
lower bicep action and healthy overload.
Experiment, compare and creatively mix these two.
Start from a full arm hanging position and powerfully
pull the bar toward your chin. A little body thrust is
cool. Medium/slow lowering to original straight arm
position completes the action - a mighty movement
that puts an advantageous demand on the whole
upper torso - erectors to traps - great multiple
investment to compliment Day 1 output.
Tricep press - lower seat, expand handles, grab the
ends and slide down to a stiff arm starting position.
Lean 30% forward into the exercise and allow the
bars to rise up to a full range position and lean in as
you forcibly lock out the triceps. This exercise
performed with forward body position recruits back,
pecs and shoulders. Another grateful multi-muscle
advantage to add to Day 1. We're rich.
Dumbbell alternates standing or seated - bring right
dumbbell from a palms forward fully hanging position
tight to the shoulder with a medium/slow return to
straight hanging start, mini second pause and
repeat with left. A little rocking, a little thrust, a
little growling and you're in there. Follow this by
your standard pulley pushdown done with might and
Leg extensions, leg curls and calves are triset
counterparts. Deliberate clean piston action reps
gets you through some painful lactic acid blues. Leg
presses are safe, sound and productive if you don't
roll your lower back by going too deep - deep is
tough on the knees. High reps (20-25) are most
productive for leg health and performance.
High rep deadlifts for a strong back - a classic
favorite of hardcore lifters with a generous heart.
This is an excellent addition to a mundane routine.
Gives it guts and charm.
Don't forget - warm up and stay warm. Fuel up with
a protein shake, and lots of water. You'll perform far
better, stronger, longer, inspired by an awesome
pump and high spirits with less chance of injury.
DAY # 1
Aerobic - 25 minutes
MidSection - 10 minutes
CHEST, BACK, SHOULDERS
Bench, 3/4 sets, 10-12 reps
Wide Grip Pulldown,3/4 sets, 10-12 reps
Hammer Chest, 3/4 sets, 10-12 reps
Hammer Lat, 3/4 sets, 10-12 reps
Dumbbell Incline, 3/4 sets, 10-12 reps
Dumbbell Pullover, 3/4 sets, 10-12 reps
Seated Lat Row, 3/4 sets, 10-12 reps
Dumbbell Row, 3/4 sets, 8-10 reps
Single Cable Crossover, 3/4 sets, 10-12 reps
DAY # 2
Aerobic - 25 minutes
MidSection, 10 minutes
Barbell Curl, 3/4 sets, 10-12 reps
Tricep Press, 3/4 sets, 10-12 reps
Alternating DB Curls, 3/4 sets, 10-12 reps
Pulley Pushdowns, 3/4 sets, 12-15 reps
Leg Extensions, 3 sets, 15 reps
Leg Curls, 3 sets, 10-12 reps
Calf Raises, 3 sets, 20 reps
Leg Press, 4 sets, 15-20 reps
DeadLifts, 4 sets, 12 reps