A Few Basic Training Principles Are in Order
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I thought because I'm a hardcore professional with the sand of Muscle Beach under his fingernails and the stripes of dungeon dwelling across his back, visitors of davedraper.com would be a gnarly mob with their own brand of iron wear and tear. We're bombers, after all.
Not necessarily so, Joe. Think again, Jen.
It seems there are more untested, runway-bound bombers wandering our pages, reading the newsletter, lurking the forum and sending email messages than you can rattle a plate at. To many, designing a routine is rocket science, implementing one is like crossing the Alps on a goat.
Obviously, they've come to the right place for the right reasons. For most it has been a while since they exerted themselves -- high school or college, and before marriage, kids, job and assorted bulges. They just need a little direction and encouragement.
Considering this startling observation, a few basic training principles might be in order for the rusty and out-of-touch, the clueless and ill-informed, the tired and the wasted.
We'll all benefit. It's good to return to the faded dog-eared pages of our training logs to rediscover and uncover, to remind and recall. We often find truth, wonder and creativity in faded memories.
The most direct way to build muscle and strength is to lift weights consistently and with effort. That's rule number one.
It's wise to have a simple plan and execute it consistently and with effort. That's rule number two.
How basic can it get? Two rules: lift weights and have a plan. Two precepts: work hard and be consistent.
Designing a plan -- routine, workout, program, scheme, methodology -- is not rocket science as presumed by some; it's a notch above a no-brainer. Let's face it, if this pursuit took brains, I'd be picking up trash on the interstate.
Begin by asking yourself the following fundamental questions:
What do I know about the subject -- zero, vaguely familiar, at the intermediate level, former trainee?
What do I want to accomplish? What are my goals?
How much of myself am I willing to invest: time, resources and energy?
Where, when and with what will I exercise?
Finally, will I do it? Or is this where our little experiment ends?
More questions will arise now that you've initiated the conversation. Some will be tough, some silly. They'll be bound in the mind and body, the heart and the soul. They will perplex you, frustrate you and drive you up a wall. Be strong.
The answers will lead you to success and fulfillment, or bowling, beer and the couch.
Step one: Imagine the body as a collection of separate and basic -- yet interrelated -- bodyparts or muscle groups.
Step two: For each muscle group there are relatively specific exercises for their development.
Side note: No exercise recruits one muscle without engaging closely associated and attached muscles. Here's where we exercise our common sense, as well as our sinew. Muscles and systems of muscles are connected. This is cool to know; it's encouraging and technically important. We're getting more pump and burn for every set and rep we perform.
Step three: Determine the various simple exercises for the muscle groups by inventing, inquiring, reading or observing.
Our list is sufficient because we're not compiling material for The Official Unabridged Encyclopedia of Muscle Building.
I've got an idea (jaws drop, lightning flashes, thunder rumbles). Because I'm already in the pilot's seat and have my hands on the controls, I'll piece together an assortment of workouts of diverse levels and present comments along the way.
As we're limited in space, time, capabilities and attention span, the exercise will be named and not described. Help me and yourself by using your imagination, one of our great resources too seldom exercised. Let's begin.
No equipment? FEW is for you (Freehand Exercise Works).
Freehand pushups, dips and chins, running and planks are hard to beat for building an entire body. They are simple and healthy, and can be practiced and developed right here, right now with a little resourcefulness and no equipment.
Raw, freestyle training is instructive, insightful, demanding and friendly. It encourages improvisation, stimulates the instincts, pumps the muscles, shapes and strengthens them and brings you close to the action.
These movements get you going, take you there and keep you there.
At first, play -- push, pull, experiment, stretch, strain, entertain -- with the freehand moves to get to know them, the form, the degrees of exertion, what muscles are involved, where you're strong and where you're weak, and uncover any perceived injuries or limitations.
This testing and inspecting will prepare and strengthen your muscles and insertions, familiarize you with the concept of routine training, provide comfort and confidence in the pursuit, and excite your discipline.
Workman, know your job, know your tools.
Here's a plan once you're ready, Freddy. For you too, Betty Sue.
1) Run and jump whenever you get the urge, kids. Run or bike ten to fifteen to thirty minutes every other day, adults. Daily walking works wonders for you youngsters with long histories. Determine your own comfort zone and go. You're in motion and that's an accomplishment. Devotion advances as your fitness advances.
2) Practice your planks at the beginning of your workout sessions for a warm-up, or at the end for completeness. Or switch between the before and after placements according to desire, energy or time. Whatever works for you works best, as long as you don't skip them.
3) Pushups are considered an ordinary exercise, almost cliche. Do not under-evaluate their power and potential. The movement involves the whole body from the fingertips to the toes, and when practiced with correct form and a focus on developing muscle and not on counting wild and explosive reps to collect numbers, pushups are a substantial body builder.
4) Similarly, dips and chins -- whether done with the assist of a platform or under one's own power -- are simple exercises valuable muscle builders, shapers and conditioners by themselves or when included in a weight-advanced workout. To the point of annoyance and possibly nausea, I underscore focus on exercise execution and muscle engagement.
5) Eventually, an orderly program of the freehand movements is wise. Personal law and order prevents chaos, encourages proper performance and defines your input and output. They improve discipline.
Now let's take a look at one of my favorite training program standards for the early trainee. You've seen it before; it must be good. I like the scheme because it works for me (and Arnold and Zane and Franco and Katz and Sergio and Lee and Zabo and Reeves and Cutler) when time is short, I'm unfocused, on the road or between solid workout regimens. It's complete, smoothly overlaps muscle groups and has muscle appeal, push-pull rhythm and pumping excitement.
Try this three alternate days a week with cardio and midsection when you please, which doesn't mean never, Bub.
Muscle Builder 101-A
~ Medium wide bench press -- chest and associated muscles (front delt, triceps, related upper-body mass)
~ Wide-grip pulldown -- lats and associated muscles (biceps, minor pec, related upper-body mass)
~ Standing barbell curl -- biceps, forearm and grip (plus whole-body musculature -- including midsection and legs by assisting the minor thrusting action and stabilization)
~ Freehand or machine dips -- triceps, pecs, deltoids, upper back and abs
~ Walking lunges -- legs
Sets and reps depend on the lifter's status:
~ 1 set of 10 reps for the total beginner
~ 2 sets of 10 reps for the same lifter in 4 to 6 workouts
~ 3 sets of 8-10 reps in a month
~ 4-5 sets of reps of choice for bombers when the need arises
Look out for low-flying objects. Crash landings are not uncommon this time of year.
Take your time before it's too late.
Dave
*****
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