THE EDGE TRAINING
The crucifix hold is a simple—and
POUNDSTONE POWER
painful—twist on the lateral raise.
JUMP-START GAINS WITH FOUR NEW MOVES THE WORKOUT
TRAIN LIKE A STRONGMAN
BY DEREK POUNDSTONE A
lack of tractor tyres and a yoke frame doesn’t mean you can’t enjoy the benefits of strongman
training. Four strongman exercises can easily be done in any gym—tractor tyre flips, the circus dumbbell lift, the farmer's walk, and the crucifix hold. A heavy bag is a decent replacement for a tyre; the circus dumbbell has a close cousin in the push press, and both the farmer's walk and crucifix hold only require dumbbbells.
THE MOVES
PUSH PRESS Set up for a military press, but use plenty of leg drive.
FARMER’S WALK Use the heaviest dumbbells you can manage.
HEAVY BAG FLIP Squat low, scoop up one end of the bag, and flip it hard.
CRUCIFIX HOLD Stop a lateral raise at the top of the move. Hold for time.
DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio Visit his site,
www.poundstonepower.com
32
Build strength and burn a ton of calories with this simple programme. Follow for 6 to 8 weeks.
MONDAY EXERCISE
PUSH PRESS
SUPERSET WITH CRUCIFIX HOLD
SEATED MILITARY PRESS
SUPERSET WITH SHRUGS
TUESDAY EXERCISE
FARMER’S WALK HEAVY BAG FLIP HAMMER CURLS
SUPERSET WITH PREACHER CURLS
LYING EXTENSIONS
THURSDAY EXERCISE
DEADLIFT BACK SQUAT
GIANT SET LEG CURL
LEG EXTENSION CALF RAISE
FRIDAY EXERCISE
BENCH PRESS
SUPERSET WITH CHIN-UPS
FLOOR PRESS
SUPERSET WITH BENT-OVER ROWS
SETS 3
3 3 3
SETS 3
3 3
3 3
ROPE PRESS-DOWNS 3
SETS 3
3 3
3 3
SETS 3
3 3
3 Wednesday Off, Saturday Off, Sunday Off
REPS 8–12
1 MIN 8–12
30-50
REPS 100 FT
100 FT 8–12
8–12 8–12 15
REPS 10
10 10
10 10
REPS 10
10 10
10
NUTRITION CALENDAR Calculating Your
SOLID ADVICE FROM THE M&F/OPTIMUM
Calorie Needs What’s good for the goose may be good for the gander, as the saying goes. But every human is unique. Each of us responds a little differently to diet and training. What follows is an easy formula for determining how many calories you should consume in any given day.
Start With The Basics Multiply your bodyweight in kilograms by a factor of 24.
Example: A 100 kg male has a target of 2,400 calories per day: 100 x 24 = 2,400
For a 55 kg female, the goal would be 1,320 calories a day: 55 x 24 = 1,320
Factor In Calorie Expenditure Because we have not yet factored in how many calories you’ll burn during a typical day, multiply the basic result by the figure below that best represents your lifestyle.
Inactive Person: Walking Commuter:
Hour of Moderate Daily Exercise: Heavy Manual Labour Hard-Training Athlete
1.3 1.5 1.6 1.8
2.0
So a hard-training athlete who weighs 100 kg is burning roughly 4,800 calories per day. To maintain weight, he or she must consume 4,800 calories through food, protein shakes and other beverages. If they have a fast metabolism, even more calories might be required, especially if the goal is weight gain. Conversely, a slower metabolism will reduce calorific requirements. If this 100 kg person is trying to lose weight, cutting calories below 4,800 a day is the formula for success.
While these results offer a good baseline number to work with, remember that everyone’s different. You might need somewhat fewer or more calories to meet your goals. Keeping track of your weight and what you look like in the mirror can help you balance out the equation.
Try Superior Amino 2222 capsules by visiting
www.onacademy.co.uk/muscle and entering coupon code MF5
MUSCLE&FITNESS
JIM WRIGHT; MICHAEL DARTER
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