文档介绍：TOTAL BODY
TOTALWORKBOOK BODY
TOTALWORKBOOK BODY
Chapter One: The Arms
Editor’s note: This is the first in a series of chapters that will teach you how GOALS
to build the body you want, one muscle group at a time. Beginner: Accustom your
body to exercise and increase
Brachialis Forearm
flexors the strength in your arms.
Advanced beginner and
intermediate:
Brachio- Start to devel-
radialis op visibly muscular arms.
Advanced: Create arms like
a superhero’s.
Biceps
EXT TIME you’re in the
N gym, look around. How Triceps
many of the guys are trying to
build bigger arms? Lots of them,
right? Few of them, unfortunately,
are going to eed.
“Most guys’ workouts won’t in- Forearm
crease the size of their arms,” says extensors
David Pearson, ., of Ball State Uni-
versity. Many men just work until they
can’t lift their arms anymore, which
forces in enough blood to create a great
“pump” but does nothing to add beef.
The only way to do that? “Lift heavier
weights with good form,” Pearson says.
This four-part plan will take you
from beginner to iron man, as you
work with increasingly heavier
weights on different exercises,
using shifting sets and repetitions.
Result: real muscle growth for as
long as you want it.
—Lou Schuler
Illustrations: Sam Sisco; icons: Jim Nuttle
MEN’S HEALTH 4 TOTAL BODY WORKBOOK |
Total Body Workbook
BEGINNER ADVANCED BEGINNER
Frequency: Do these exercises as part of a total-body Frequency: Do these exercises as part of a total-body
weight workout three times a week. weight workout three times a week.
1
Rest: 1 minute between exercises Technique: Increase weights by 2 ⁄2 to 5 pounds for
Progress: Increase weights each week, shooting for in- each set.
1
creases of 2 ⁄2 to 5 pounds at a time. Rest: 2 minutes between sets
How long: Follow this program for your first 4 to 8 weeks Progress: Start each week using your heaviest weight
of exercise, or your first fe