Adding proven bodybuilding techniques to your strength-training program can enhance its effectiveness. The American College of Sports Medicine reported in 2009 that multi-joint exercises, such as the bench press and squat, require complex neural responses, which have proven to be highly effective toward the increase of overall strength. Maximize the effects of your strength-training program with a multi-joint workout that targets the large muscle groups of your upper and lower body. Complete three sets of 12 to 15 repetitions of each exercise.
Bench Press
Load the bench press with a moderate to heavy weight. If you are a beginner, complete a practice set with no weight and a spotter to learn the proper range of motion. Lie on the bench with your feet on the floor. If your low back begins to arch, bend your knees and place your feet on the bench for support. Position your hands slightly wider than shoulder width apart. Keep your arms straight as you re-position the bar over your nipple line; for heavier loads use the assistance of a spotter. Inhale, bend your elbows out to the sides and lower the bar a few inches above your chest. Keep your shoulders away from your ears as you exhale to straighten your arms. Engage your abdominals and chest during the entire exercise for a successful lift.
Lat Pull-Down
Place your hands slightly wider than shoulder-width apart on the bar and sit down at the machine, keeping your spine upright. Exhale, bend your elbows and extend them out to your sides to bring the bar a few inches above your chest; hold this position for two seconds. Inhale to slowly straighten your arms. Keep your shoulders away from your ears during the entire exercise. During your two-second hold, draw the bottom tips of your shoulder blades closer together.
Shoulder Press Machine
Sit down with an upright spine at the shoulder press machine. Hold the handles with your palms facing forward. Adjust the machine to a position that aligns your wrists with your shoulders and allows you to keep your shoulders away from your ears. Exhale to firm your abdominals and straighten your arms, as if you were trying to punch the ceiling. Keep your abdominals and arms engaged as you slowly release to the starting position.
Seated Row
Sit down with an upright spine at seated row machine. Adjust your position on the machine to align your wrists with your shoulders. Hold the handles with your palms facing down. Exhale to bend your elbows and extend them out to the side, draw your shoulder blades deep into you upper back and take the elbows toward the back of the room to maximize your range of motion. Hold this position for two seconds. Inhale as you slowly release to the starting position.
Leg Press
Position your body at the leg press machine with an upright spine. Position your feet about hip-width apart and adjust the machine to create a 90-degree bend at your knee joints. Exhale to straighten your legs; inhale to slowly return to the starting position. Engage your abdominals and thighs throughout the entire exercise to maximize your exertion level.
Warning
Consult your doctor before beginning a strength training program or any other new exercise regimen.
References
- "European Journal of Applied Physiology"; Muscular adaptations in response to three different resistance-training regimens: speci?city of repetition maximum training zones; Gerson Campos et. al.; 2002
- "Journal of Applied Physiology"; Changes in muscle size and MHC composition in response to resistance exercise with heavy and light loading intensity; L. Holm et. al.; 2008
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
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