Target your muscles for maximum growth i nN f jr , " IBOLNPLA meple eae OE Nee ey en Cees Cen cae Rena Pee ay Seer a On ances eee tase Cee eeu ng Cee erat Serene srg eRe ag Sree aC) Ne Aa ks Cor eat co) Pe CUR bret Pet aca) ea ces a SC en a a eg ae ~ ees eee ott ns Pn uy Pega ea Coenen ee tits Sean ad Pea ane eae) avoid injury, and how to make Cee kets This guide will focus on Pehl Pech ena) ee ey are frequently called upon to Caen PIN ac Peele eat CoN Ud Pg eas Ce cen goo eeneas Cee Recs Ley cert Tae Seed to make a Cd Cee) out ad te Pao eens read Cee) (eM ted Corea s A| gH Crease ae MUSCLES First, the bits you know. Muscles Segue’ Deena euch) make your joints move and stop Rete ae ge) cca COR inc Peed NMR Me Reo know. Not all muscle fibres are Scere! Pe ue eee Raed Cen ema eee ce ens Sees Cease Ca Peers evra a Ueki Re ee ears eas movements such as jumping or COR a nee! Caner Fema greatest potential for growth, Rem Sd ee ecg) eee Reached cg Dn cee eee as marathon runners. DN Re ood De eee) Rea een eC Lap eg Perea ae Re ee enc easily while others struggle to Peers tenes Se eC EUS ene ag ea nee gy See Leet) you put sufficient stress on it to ee Ceo ae nS eee nem ae ts TA Cuca en eu Pee ee a heal bigger and stronger than Cee ema ed Pe etesnd Crees Co oe ene er Pee eae Dera ee Cn Cee ase) Cen ates Men od Pegs ea mere ee Rema a) Te eee om a Sey ee eno te Your back contains a group of muscles that Coe Pe SSE ne Dee ee alded by the rhombolds, which help to pul | ec a CU dorsi le down the sides of your back and Dec ee er) OC ES nT ea a ear TNH Crea] cd Erector spinae Biceps Gee eo = which explains the rows of men doing barbell SS ee cena than a third of your upper arm mass Ue Reece Peer brachialls which comes Into play when your palms ee a Sy Deen ne Pr eRe a ca Pe En eas enuePITH @. 3 Stay injury-free Cee UT Cen ac etek CS ge Roe a eR a ee eet geo) eeu Ree es Ree eae en ee oa Neate Cee ane a ee ee eRe Se eects a UE ae cay Se AR Cooter optus Se Re a ae Ree On) DU nL Se eee ea ne See ee ce ee ae ee) reget ec eee Ons Ree eee sen Aro ee ay Pa ei a ea RC Dee eee Reet CU Ren eT) eee es ee Finally, before you do any lifts, perfected the form of an exercise Rechte an kD Eee Ceca ie leld stretches for back ENG Ws Ces) Seeing rvosebrctt it anm, press your prenee kc) Pengee crn Scene Beeosrnas ad SCONCES PART eee cty Cee as ere ee ts Nee een) Rec eoe thn Seca Eee ng een s eee eres ae h is Pee a ace Roy PU RUC aie Creme er upper body, and youll protect your lower back from injury, cones cea Na ea See eed Dea Oa can asad eee ene Pee a tara ee Ceaenes ccs Fe acu ae eee Cane Fn eet Cee eee eS Pian showing perfect form and tips on Ten eee need stray from the form guides, even sacs Sree Sc ed | OR ena ae ECC UCBs a cd thumbs downwards, Twist your thumbs Pros ceeo neers Se ase Tee nicl Pee eee ened Coe nee unc a DCU E ey meaning of failure Dec ngs necessary condition of growth Se ec read Cesar ecm cacy eau eee Gene ucae ans Cee ce ea Pee Re ie Un) eee Eo a aa en meng peace macho thing and work through Pos ergs UCR Pee ue hte Dee ual ee) una tad Cee ae nN aeRO cheng Pe aed A TNH Deere en ee Pee gue Pee cote greater susceptibility to illness. ces ease Sar] eee ciens Seanad Rete cd ea eg een St eo) aurea eee chance of injury. One thing is for sure, if you do stretch after a workout, don't push it too far or Neteet aetea acas eee Pate eas rs separate stretching session to Nerang) Cee mea ee Pence a Run) Nets negro OI een ee Rech eat en cs Peer eae aL improve joint mobility, allowing Pete ee seca Cera Peg bd Ronee ool Peercrey pebrarid eect Reseed Men's Fitness 111PITH @. 3 Eat for muscle Training is only half the equation Oe i eee ce a See See med ee fuel - and that means food. The _ of fat contains nine calories, ee Men CMe Poe eee ge en ci at the same weight, so consider eee RCE ere IO Ae ed Cee eer) Ree roy Pier acces ats Tee nee uct ero acres Md RE ray Pee nh atc a See Ucn Cea Ce can Ce Pree Rae get Peer ene eer Se en a eee unas a aes a ee ee eat a Nanay cakes, ready meals, fizzy drinks, Pe sete Cec in) cent of your total calorie intake, calories but low in essential PC a Cn RCT es Cee eee gag ea Rueeigees Pere er eee making you fat and sapping eect) Nera De ga Ae ae ee CRS nC Reece eeu CE ee i a a aco Coomera ce Re a ee ca Pe eee me ey athletic performance and protect Ca ro Meee Te ee Teed Copy oe . ratang ea ! Pred eee ‘Fr : Cn ea a eC eee cuca Eee Pena cnet) PART Nera ea Oooo ee mem a) Pee emg eon Cea ae intervals of two or three hours, Ree ene cc Pe a Ud Meteo seer ery ee nea toy eee eka hc pee oem acess Ecc! Pee a Ded Lge eu CR ea eg Ree eins Peete eet erieee uns oan See Nae Rand the gym and sip from it every few PCa ea ne Cena Acad RCN Ucn Se Breed Seats eager) Caan Ua Rar Cee teh ec etic) Puke esc GM eames Peete oneal CU ou oe ks ae ress ne eR aa them. Always pick a reputable Sn eabes Exercises Start here for the best moves to build your back and biceps nc) a EMA Uae Pee ko Pech estas ee ee eeu ecu Een Bee aa Dee ae ene Mae ge Seer ee Sd Pee naes eect SCC) Ce Cea ce ec ese cree Ned you to stabilise your body while Seen eens) ler Ruan Cerone) eae vm ee Nets cig Pena pce esa eure ea Net a Er uae Renee ene Deere Reger] Ae y Serna) they're not used to that they grow, Pea meus) Geen Sacra POR cet Cee rear Hence this guide. Icons Slo reliaa eee cle alco ROM MN sea Re (cael MR ae Rec Ccirelcic} it is, so if you are looking for a compound, multi-joint move to work your back, you can simply pick one with the appropriate icon. Ca Beaty This means that we recommend you choose Ase Te EO) een nay De Ln Ce Ae aS Ey be that tis designed as mde Tec ee a) ents) Pee eee aoe) Ce Cas Peon CI) mass because they stimulate aus Pe Se C7) mu) ee) that uses multiple joints Su auc Peas ee Oe Cee and ee ey De Te aU oe core muscles and legs Oro Se ec Cee muscle. For example, a eee a Pe een ae eo focused on your biceps Cece Ears ore Se ee Oe Cras Ce ae Cee ec een Re Osea ee PR ea Posy Sn auc Eo mo} Te na eer BVA y Revd MRL mod ‘A tablity move fs one in When you see this Icon it Fear not, these exercises dont This symbol denotes that Which you hold your body means that the exercise ere a omc SO a POEs ee Pc SO Ce Ceo er) the joint thatthe bigger Pao Cpe aa) Ca ESE Lo Cu uc OM Pc Re Dos Pa cy eeu Coe ogee aOR tendons and ligaments. Check the picture guides provided Een Pe ay In thelr natural alignment. Doe aOR Cree oy as quiokty and powerfuly as Pee Cee Ley Dees SNe ATES Clean and press (p34) you Sed nd gen) oe Oe your core muscles - the OO a — as well as the main CT Pd Pee er eon a ee rR protect your spine It will also help you carve a Rey eee ga oa Men's Fitness 1 15PITH @. 3 BENT-OVER ROW Dd SOUCY ee ae Eee ca Ste ie Cae aor Pe ie ae) Re eae ess Lane eae naga Cd Pic ost Br ed boty position Cd TA eT ee Pee ac Sou y Peer Ueto Macrae) tea ae goes h and work against your own bodyweight. aris Keep the movement slow and controlled for maximum effect. Wy De eer Eee Perro = ie | CO a Pry Hold your body in Bey Peony Pert Peery Soe Aa cog Ib UetSy rt Loa SRL Pe enue RLbes eee ieee Ua ee ae eg Cues cee ee te ee Pee en Oa cree cone} SOARS Dd Ped Pray Prony SCC Pts Peon Sr ae hea ees AAs eS gen nau Sm eo URS Be sure to hold the contraction at the top for a Pet Rog ona CSUR PSC gy Cr lH De Pry {e) Pec Pert ene RC)PITH @. 3 TNH CABLE ROW ONE-ARM ROW Pa meu One ae CM nema {2 ip ROR ke muy @) Seg ere an Cn Tc fen wy Coren ESC URE hes Cai we RRC an) d aie aN Crea eae é re ay eed ee oes eaten Cee ema ea Ur transfer the stress to your lower back o0 i! Cec a Dna ali \ De De Pert Pe r-) er res PL ec . ce ae facing each other Pam facing in cara Duy Deo Drea Porc A Pry Beaty Perey Uo Into your side De Dd Retract your Brn Prd Resist the CE ice Pull the handles in Coc PO nay PART PTE ena es)PITH @. 3 LAT PULL-DOWN Dd Ped Pray Prony Peery Dene Ped Poa ney Roe Per SC Man een ns Cees SE ne) STAs ee esas eg Ce canta ene nace) ee as tgs Maen Cal ra) Les ecu Cd us TA UPRIGHT ROW Pee ua marae d CR acs tea) | MTree Ce Ur hiss Crees gets LS Pay a CO a See of the move Crear SE) Pry ‘raps atthe top De Pred Pry Pec Pr PZT Per eau)PULL-UP Dee a ee i ie Pre ete Leta aura f im programme. If you struggle to perform pull-ups, si sry een te See i cal ee nae aaa {i uh DE Hands Just wider than ee Bee red en Pre Pree Duy Pry De Oe en OR uNTa POE CT Pay PART REVERSE-GRIP BENT-OVER ROW EMU a tone Cee Satu Cees ei A Pe ieee et) ete eM aC nee a De Ce EN Pred TOs Oa Pry Pec Pr cc peta herent Ty oa yy va PeeDUMB-BELL PULLOVER BUN Ce ioe ane) { move. Don't let your arms go forward tee, Pomunichentena Takes i WAY, tee oun ene oi OW DE Ce aac Prd Tee Ras eo red Peete Poorcd OR oy Soa ed Pray PO aad PART CABLE WOODCHOP Cee ae ey coe cy Be eee gee ee Eager Sean ea ed nana ego eC you were chopping wood with an axe. De Pred Pec Pr PZT Pe Men's Fitness | 27Dd Pred Pray Prroery Prunny Prey Pee Paes ea eS CAC Ed si eae nas | eae a Ce reo c RL ‘move with your gut Tea) Ezz peony Ezz cy HHS AES oe Re oles Cad eeu aa pe Se CR ee AUC Crater Recs encanta co De Pert A a Philadel cs — eneiaacee e)PITH @. 3 WIDE-GRIP CABLE ROW ee Meena} Si So See AK PO ound cy tie gry, Era \ anaes wh ery rg Dd Ped Pray ly ovo Prony Z a peering Prunny Peery rg i ny Dene 3 oy Ps EO nad PART THe REVERSE BENCH FLYE i: Beacon KR Cte Sepa sae An Sa Mea ed gr = while minimising the Ca ene Wi De Perro a) Pe ae Prey rere CaO — ofthe bench to allow a Greater range of movement ‘Squeeze your ae Ry Ts | Cores Dd Prd OE) in your elbows Pe ene acon ka)WIDE-GRIP PULL-UP | PCa ag aca Erg Cre ees rg range of movement, but you should still aim Peer Sten ena ae ue CO an ce Dd Ped Pray Prroery Peery Dene ea Ty Prey Bn EP a aced PART Dn Ly ROMANIAN DEADLIFT TO ROW SaaS ee nd Sr So Corea eRe cces ak a g ene eer Hey ogy Pere del aucteanscm) I ets Gl) Wy Ceo Ere Ce rg ag roa | Pry Pec Coy Ped Corea Rad Cc Py Pred Prey ue eos Seo COCO cs oer back tothe start PTE Dene Es)CLEAN AND PRESS Seen RU Me ean ge to shoulders, making you functionally stronger and eh aun anus ect a Tenet eae n nc ae geen CTR eco scweons Tee a Arc _- Sah ay Un ae Pein eae He san Pus Cro CO) Creat ea Un Rees EU aad PART STRAIGHT-ARM PULL-DOWN Reet RU oe 0 tea ate ete ie DT eo Sn ara Poe Nuno eee eg i Peete tae ay Wy De Cy Perro Pry Peru Pert Peay Per CT ec CSTE Pe Men's Fitness 1 35BENT OVER PING BB REVERSE FLYE CURL Dd Ped Pray Prey Pee EO nas Reece eg blades together at the top of Cans Re ee eed ego srg ecu rs TOUR! CS See ree io f Neg es eee sti sy er en Aun rae ot have to rock your body or limit your range of eae oa ag Bend at the hips Pura TOT) Palms facing oe Ord Tr ee ee Co Tu Ec Parad Coo OE Cs eto Cen TA A De EC Pert Peay Per Men's Fitness 1 37DUMB-BELL CURL ee Se ete ee Paste ce Care eng Sree ee nm Ron et a) i Rett Se tary eee gia You will get a greater contraction on the biceps i Dd Ped Co Pray | A facing in Preset Peru Peery Dene Ped EC nas PART THe CONCENTRATION CURL Ee ey Ease) remove the temptation Pear Rely aed Pee ee Dr Lean forward Prag Py Peet Let the weight hang down with Canute) Pretra Peru Pree Dray Prod Cat) SU Ey Cay Take 2-3 seconds to rn Er Pa Deneaacee EL)PITH @. 3 INCLINE DUMB-BELE CURL Se ane that your biceps are still working nena the tension can drop off during standing biceps curls. ——> Dd ee) mcouzavy [against the pad Pr ISOLATION Pers Peery Dene Gur the weights up Pad Tau CT ea Ip THe ROPE CABLE CURL ie) EEE cs Secu Dea Peis ——= = PSR Ly Od Prd ete ED Rusty I Co Pry Pec Pert Peay Pe Nenana)Ces bi OH Vea aC) Per eas Cees Pree a standard pull-up. Dd UEC Eo oa Ped Pray 7) Prroery Peery Pera | mri [ Dene Cea a TA REVERSE CURL DUS Eu ean ae} Pee ete cea ee ete ee ees Pee tg eee co on) Pete neo De Pred Prey Peru Pert Peay Per cog recy TS Dena Cc)HS Tre ee Re unos apg os Meneses Ce Meena putting less stress on your wrists and elbows. Dd Pred read c Grip the bar Just Sa PUN) ey Pree O Prunny Pretty cog \ / ett) : into your sides 4 Ce Oey Tu CE Craig Ca ea ee apart, with weight Cao Lilt) eu eed eer Peer aoa h eke ene nga) Dee Cee ts ve De ROR Por ROSS Pry {e) Peru Pert Cd ‘overhead, turing your RS on Men's Fitness 145PITH.) ALTERNATING HAMMER CURL Se ee) L Cee eed fea Neo ou eu] ten Pee ene aenee s uy “ ee ae aN WW Dd He Ce) red Pree Duy Pred De Prd Ce core to oo toed had Perce og oc Bano COT ea PART WEIGHTED PULL-UP CCN Uo ncaa fh 4 Seer Sac aura geet) heal Mm cc a tgutce Ms eaeh em RT fp i gry, Ee ert ee suena Reese) { eee tas wh) y DR PR Coa Peer Ee rere Deo Prd Dd RE rr Pe Men's Fitness 1 47HS Lilt) Mecca Reta ee) Ree eet cig Pee une Caray Pee neat ee cue ee eo Ra muscle groups, placing all the Geen cae Cena “NS Bienen Dd Dc Lee ey PSU Cee Ped C) Pray Pree O Prunny Pretty Uy ee Say Ce) Ce arm from the pad Use your core muscles Peay CTS CCT ea NeneConstruct ute ea tLe You've got the exercises, now put them into an effective workout Cra apg Eel Roce ans your back and biceps. How you ee und Cea cs Crees ae her Cena aa] Re ee ee nod Pe geaie ae Mranend Pen aera cai Pee rd Reni Dae ea ee Oe cited Pee es aun ea Ne ean Re onal ee ea ieee Ree eas building strength; reps in the eight eee eee a i) ee eee Une ae se 15-25 range are best for muscle Cnc eee nn to Cee Cg Cee ne sabe) Reena) without breaking good form (not et neue a the weight at all) ~ at or around Dee ee Pea eons lots more, then you are using a Rea ea cy CM es) Cee eee cee er Ika Perea ate Teter ee eRe Peet RoR tae ea en Sn eat e Deane cuca h ce) might want to do only one set Pane ee Peete carci m gy Pe ec eek fee erat cus) Cee Dy but your target muscle should feel coe a) ease Bg Seat between sets the more time you give your muscles to recover. If you Pees ed eu ae Sn Ae Men's Fitness 1 51BACK & BICEPS ‘Your muscles will become complacent if you always hit them with the same exercises time after time’ RSs ar’ between sets to give your muscles eee ea Pca ena DO aga aCe eee ae aed one sets to keep your work rate high and introduce a cardiovascular Cn Nera ener een ie een enon Peto Pee eg muscles to work harder and stop Ne eens ea Ec e ekeeanery cue hagas ss Pec arass Choosing exercises How much time do you Tenet aca ev Rae eran such as your chest, you can get Renae raee Ena Rees ie cana ee Ce) exe Nee ena ane Reem ene ae ca want to build Ru) Pee mean better in weight training, Nene Coto Ce uC exercise you can actually start Den an ae eae ad eee cme a) RUS eu Ree Roca es ae ea around admiting themselves in the mitror. An hour, including warm-up, warm-down and rest periods, is as Pe gic) Meant Retieasaon Sd peruse see hy CeCe Moe) Seeker od Ca eg Pr eae anne ne the same body part more than ee Rcd Cur RTT Steet eed Peake cus Cee ei cl ie unser eh Peay Cee ema Reece a ene ee Ted Ikons) Pet ce eacr) ete ec Pera Reece Cee M ec kielat Peart) Cel eC ay Remake kl ene Mae cd Saucy Cea ena enn TE Crea ec er tear) Perimeter meena ee anon Pee eligi Seen AY RY pT NH Gees BASIC GYM ETIQUETTEHa lH SAMPLE WORKOUT: 1 E One-arm standing cable row ce eed BT au lce Getting started ace eMVOV MOEA Se “cM OM Mie OUICE-U=Te} Reverse bench flye Sets 2 Reps 20-25 Rest 1 minute Upright Rope POU URek Caer core nce} row Cable curl L- SERS Ems ACE Rea Ulead ced ed PCRs ch aeenceeeets echt teak a artes pry pers) PR eae pees S eer peace Cee aka ewe Ue Um aL) BT Sauce PEGs ecunsTit This workout targets your back and biceps with Ce eu aR es ACC Ea) Pe aan ech eae cteae gan arcs PRCT ea Rute eae RU ed For this start-up workout you will use either your bodyweight or light weights that you can control nae eeu cies Inverted row ee Uae eee aU y Sets 2 Reps 20-25 ae une cieme nr Lccuscar es per Sirens You'll do a high number of reps to build muscle Cee eee Remick ener Straight- Cable CT RM a uence oR Ca arm ‘woodchop Cea Cen Ce CE MCUs at) pull-down ea Wee relish a tar anetiger sc caer perry the weights in later workouts. ere Pere er BT Seni ed ~_ Start by warming up for ten minutes, Be eee ey Dect aecueess Bee ey Pe miei accee cn ere} Bren eee Cac na two seconds to lift a weight and two to lower. eee te keke cd Gym ball dumb-bell PCa ee uceaies preacher curl Seo eed se Se Men's Fitness 1 55 _ PARTTWO|