the other where I stand straight, hold a dumbbell over my head and lower it behind my head and then raise again. one for lower back where I put a knee on the bench, a foot on the floor and lift dumbbells at my side. Three days later: seated cable row, cable pulldown, lying arm extension, single arm cable pushdown, crunches, plus two I don't know the names of. (I get enough leg work with aerobic exercise and my goal is to be fit and look good.)įirst day: lat raises, upright row, bench press, iso-lateral press, dumbbell flies, seated preacher curls and inclined dumbbell curls Was wondering what you think of my current weight program:Īll exercises are done in 12-10-8 reps with increasing weight. Unless you are purposefully super-setting - alternating exercises purposefully. As far as your little side-step, its best to do them all before moving on. After you dispose of the big stuff, have some dessert. These take the most energy and concentration. Start with big exercises like bench press, row, squat, deadlift, press-behind-the-neck and cleans. Start with the compound multi-joint movement and finish with isolation exercises. Questions from 2-weeks ago and last week. I have a lot of answered questions that I will release into the bloodstream at the end of this show. Marty Gallagher: Hello everyone, its good to be back on-line. Here is a transcript of today's discussion.ĭoes it matter what order you lift weights? For example, I try to do all bicep exercises in a row, but sometimes there's no room in the gym, so I switch over to a chest exercise and then finish the biceps later. Gallagher, a World Powerlifting Champion and fitness expert, is taking your questions about every fitness topic under the sun. Over the past 20 years, Gallagher has written more than 200 articles for such magazines as "Muscle and Fitness," "Flex" and "Powerlifting USA." He has interviewed hundreds of the world's top athletes, quizzing them on the training tactics they used to succeed. But male or female, young or old - where do you start and what do you do? And if you're already an experienced exerciser or athlete, how do you fight your way off a plateau or avoid going stale? Hold your shoulders high for a second and then lower them in a controlled manner to come back to a neutral standing position.Are you trying to lose weight, build muscle, get stronger or excel in a given sport? Maybe you're just hoping to slow the aging process, which exercise and good health habits can surely help accomplish. The force should come from your traps, so make sure you perform the shrug slow enough for you to feel the resistance.
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