Preacher curls: Perform one set
of 8 to 12 partial reps in the strongest range of
motion only. Act as a spotter to prevent the barbell
or machine from moving into the weak range of motion.
Use a weight that she can only lift 8 to 12 times.
If she can do more than that the weight is too light.
Don’t be gallant and give her a puny weight…you’ll
be wasting her time. After her set load up the bar
and do a single set for yourself with a weight you
can only hoist 8 times.
Triceps press downs: Use the high
pulley and perform one set of 8 to 12 partial reps
in the strongest range of motion only. Pull the bar
down for her so she only has to move the weight a
quarter rep in her strongest range. Again, after her
set is done select a heavier weight and do a single
set for you with a weight you can only hoist 8 times.
Upper back: Again, women wear clothing
that exposes their back and, in my opinion, the upper
back is one of the most beautiful and overlooked parts
of a women’s body.
Lat pulldowns: While you’re
at the high pulley, sit down and adjust the seat so
the lat pulldown bar rests at her upper reach. Using
a wide grip, pull the bar down one quarter of the
way for 8 to 12 reps. Then do a heavy set for yourself.
Chest: Improving the muscle tone
in the area of the chest behind the breasts is a great
way to improve the look of the bust. It is essentially
a “lift” without resorting to using a
scalpel.
Bench press: Do one set of quarter
range reps in the strongest range of motion. Use a
weight she can only press 8 to 12 times. After her
set, load up the bar and impress her with your power….8
times.
Legs: Strong legs make a woman look
great in a pair of jeans. Working the legs has an
added benefit of stimulating the entire Central Nervous
System, which triggers all muscle growth. So this
is one exercise where you never want to go too easy
on yourself. Or your girlfriend.
Leg press: Sit in a leg press machine
and slide the sled to its upper limit and engage the
safely stops. Adjust the seat so her legs are about
4 inches from lock out. Load the sled with enough
weight to limit reps to 8 to 12. do not remove the
safety stops!.
Calves: Leave the leg press set
up as it is and perform a set of toe presses. Place
the balls of her feet on the bottom of the sled with
heels not touching the sled. Press the toes forward
to move the sled a couple of inches. Most people can
perform this exercise with the same with they leg
pressed. When your friend is finished just load a
few hundred more pounds on the sled and do your leg
press and toe press set. You’re done!
This beginner’s workout is simple and invigorating.
Best of all, it will introduce your girlfriend or
wife to the enormous benefits of strength training.
It simultaneously works to build lean, firm muscles
and to remove excess fat. Truly “magic”!
Q. If I were to work out
once every nine days would I really gain more muscle
mass than if I worked out three times a week?
A. The thing to remember is that
your optimum training frequency is changing all the
time. When you first start training you can probably
work out three times per week and fully recover between
workouts. But as you get stronger you begin to hoist
some really heavy iron and it takes longer to recover
from those workouts.
So the answer to your questions is “yes”.
After training a few weeks the guy who sticks with
three times per week is going to make zero progress
while the guy taking time off to fully recover is
going to make steady progress. I work with advanced
trainees who work out once every six weeks and they
show progress on every exercise every workout. They
also hoist fantastically heavy weights and have never
been so strong in their lives. Reason is a powerful
tool.
Have a great workout!
Pete
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