The document appears to be about a fitness challenge program called the "Rock-Hard Challenge" that aims to help readers transform their physiques in 3 months. It provides a training and diet plan along with a $2,500 prize for the male and female winners. The program is now available on DVD with demonstrations and includes a training log to track progress. The summary introduces the first month of workouts which include exercises like squats, presses, and curls.
Lepra adalah penyakit infeksi kronik yang disebabkan oleh Mycobacterium leprae. Penyakit ini menyerang saraf perifer, kulit, dan saluran pernapasan atas. Terjadi di daerah tropis dan subtropis serta masyarakat berpendapatan rendah. Terdiagnosis berdasarkan pemeriksaan klinis dan bakteriologis serta ditatalaksanakan dengan MDT.
The document provides a history of the development of Windows from its origins in the 1980s. It describes how Microsoft worked with IBM to develop MS-DOS as a text-based operating system. Microsoft then introduced Windows as a graphical user interface for MS-DOS to make computing more accessible. The document outlines the major versions of Windows from 1.0 through 3.1 and how each improved the GUI, multitasking capabilities, and performance. It notes Windows 95 was a major release that included internet support and helped popularize PCs. Later versions such as Windows XP, 7, and 8 brought additional usability improvements, security features, and optimizations for new devices.
Dokumen tersebut membahas tentang perawatan payudara selama kehamilan dan menyusui, termasuk pengertian, tujuan, manfaat, cara merawat payudara, dan masalah yang mungkin timbul seperti abses payudara dan puting susu lecet.
The Holy Ghost acts as a teacher and revelator by communicating through face-to-face conversations, visions, and quiet whisperings to testify of Jesus Christ and the gospel, prophesy of future events, comfort through difficult times, uplift from spiritual mediocrity, inform, restrain unwise actions, confirm decisions, impel the fulfillment of responsibilities, and confirm forgiveness of sins. Revelation comes through spiritual experiences, callings in the church, blessings, and being constrained from unwise speech.
This basic kiteboarding training program is designed to strengthen the core and make participants more athletic to improve kiteboarding performance. It provides a full body workout through exercises like cable pistols squats, standing rows, chest presses, hip raises, planks, and side planks. The program recommends completing 3 sets of 10-15 repetitions for each exercise, along with warm up and cool down routines. Progress and results should be tracked using the provided workout schedule to monitor progression over time.
A weighted squat is a full-body compound exercise that targets all the muscles. Basically, it is just sitting down on an invisible sturdy elevated surface, like a chair, and then standing up, but with weights.
This document provides an overview of an LA Fitness conditioning class focused on preparing for Spartan Races. The class is set up in 3 circuits:
1. Spartan circuit with 2 consecutive exercises repeated for 3 minutes at each station.
2. Plyometric drills circuit with 1 minute per exercise.
3. Pyramid challenge starting at 2 reps increasing to 8 reps then back down to 2 reps.
The class utilizes equipment like kettlebells, sand ropes, BOSU balls and a power bag to perform exercises like kettlebell swings, rope pulls, box jumps and plyometric presses. Modifications and progressions are provided for each exercise.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
Lepra adalah penyakit infeksi kronik yang disebabkan oleh Mycobacterium leprae. Penyakit ini menyerang saraf perifer, kulit, dan saluran pernapasan atas. Terjadi di daerah tropis dan subtropis serta masyarakat berpendapatan rendah. Terdiagnosis berdasarkan pemeriksaan klinis dan bakteriologis serta ditatalaksanakan dengan MDT.
The document provides a history of the development of Windows from its origins in the 1980s. It describes how Microsoft worked with IBM to develop MS-DOS as a text-based operating system. Microsoft then introduced Windows as a graphical user interface for MS-DOS to make computing more accessible. The document outlines the major versions of Windows from 1.0 through 3.1 and how each improved the GUI, multitasking capabilities, and performance. It notes Windows 95 was a major release that included internet support and helped popularize PCs. Later versions such as Windows XP, 7, and 8 brought additional usability improvements, security features, and optimizations for new devices.
Dokumen tersebut membahas tentang perawatan payudara selama kehamilan dan menyusui, termasuk pengertian, tujuan, manfaat, cara merawat payudara, dan masalah yang mungkin timbul seperti abses payudara dan puting susu lecet.
The Holy Ghost acts as a teacher and revelator by communicating through face-to-face conversations, visions, and quiet whisperings to testify of Jesus Christ and the gospel, prophesy of future events, comfort through difficult times, uplift from spiritual mediocrity, inform, restrain unwise actions, confirm decisions, impel the fulfillment of responsibilities, and confirm forgiveness of sins. Revelation comes through spiritual experiences, callings in the church, blessings, and being constrained from unwise speech.
This basic kiteboarding training program is designed to strengthen the core and make participants more athletic to improve kiteboarding performance. It provides a full body workout through exercises like cable pistols squats, standing rows, chest presses, hip raises, planks, and side planks. The program recommends completing 3 sets of 10-15 repetitions for each exercise, along with warm up and cool down routines. Progress and results should be tracked using the provided workout schedule to monitor progression over time.
A weighted squat is a full-body compound exercise that targets all the muscles. Basically, it is just sitting down on an invisible sturdy elevated surface, like a chair, and then standing up, but with weights.
This document provides an overview of an LA Fitness conditioning class focused on preparing for Spartan Races. The class is set up in 3 circuits:
1. Spartan circuit with 2 consecutive exercises repeated for 3 minutes at each station.
2. Plyometric drills circuit with 1 minute per exercise.
3. Pyramid challenge starting at 2 reps increasing to 8 reps then back down to 2 reps.
The class utilizes equipment like kettlebells, sand ropes, BOSU balls and a power bag to perform exercises like kettlebell swings, rope pulls, box jumps and plyometric presses. Modifications and progressions are provided for each exercise.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
Gymnastics Conditioning by Karen Goeller, CSCS... Karen discusses gymnastics drills and conditioning for uneven bars including the cast handstand and clear hip handstand, dance including split leaps, and the block for the yurechenko vault.. www.GymnasticsBooks.com
This document summarizes the benefits and hype around drinking chlorophyll water. Key points include:
- Chlorophyll water is made from a synthetic version of the chlorophyll found naturally in plants and is sold in powder, tablet, or concentrate form.
- It is claimed to have antimicrobial, anti-inflammatory, and detoxifying properties, but more research is needed to confirm all the health theories around it.
- Drinking chlorophyll water provides nutrients like vitamins A, C, E, and K, and supports liver function, but a nutritionist would recommend getting these nutrients from whole foods instead of supplements.
- It may help acne and skin glow due to antioxidant properties, but more
The newsletter provides information about yoga classes and instruction. It summarizes an excerpt from "The Tibetan Book of Living and Dying" about how letting go allows one's character to be molded and confidence to grow. It announces a change to a session format for classes and new Monday morning classes at Mother's Day Studio. It also features the warrior 2 pose, discusses how yoga aids weight management, and partners with WestHealth for class space.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this e Book, will discover the topics about learn the terminology used, body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
Body building is the process of developing muscle fibers through
various techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed to
focus on certain muscle categories, and foods are consumed with the
intention to build the body’s metabolism and increase mass.
This section will focus on weight training for body builders.
Weight training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated by
muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some people refer to weight training as strength training. While
they are not exactly the same, they are both similar to each other.
Strength training focuses on increasing muscular strength and size.
Weight training is one type of strength training using weights as the
primary force to build muscle mass.
The basic principles of weight training are pretty much the same
as those of strength training. It involves a manipulation of the
numbers of reps, sets, tempo, exercise types, and weight moved to
cause desired increases in strength, endurance, size, or shape.
The specific combination of reps, sets, exercises, and weight
depends upon the desires of the body builder. Sets with fewer reps
can be performed with heavier weights but have a reduced impact on
endurance.
7 days 20 pounds transformation,
the best transformation ever documented
Go To Website For More : https://bit.ly/3ATAjHg
The Tactical Strength Challenge tests the three primary types of strength:
1. Absolute strength using the deadlift
2. Bodyweight-relative strength with pullups
3. Cardiovascular endurance through kettlebell snatches.
The three events test a unique trade-off between these abilities. While larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests all participants equally.
This power point was designed for a workshop I did to go over how to train for the Tactical Strength Challenge.
Goal: Get Stronger!
Nobody ever said they were too strong…simply working to get stronger will have a profound effect on getting you more athletic.
“Sparta, Rome, the knights of Europe, the samurai… worshipped strength… Because it is strength that makes all other values possible.” (Enter the Dragon)
No matter what sport you compete, in order to judge progress at an end point we must know where we are starting. Here is your starting point. The TSC will be your end point.
The LP Band is a portable resistance band with color-coded tension levels providing exercise equipment-quality workouts for strength training, endurance, and flexibility. It offers a complete progressive resistance program through concentric, eccentric, and constant force exercises targeting multiple muscle groups. Exercises can be modified for difficulty based on color level and include movements for the upper and lower body as well as core muscles.
The document provides guidelines for a strength training program focused on exercises for cross-country skiing. It recommends doing 2-3 sessions per week that target major muscle groups like triceps, biceps, quadriceps, hamstrings, back and core. Exercises include squats, lat pulls, and plyometrics. It stresses the importance of hydration, stretching, and changing up workouts to prevent injury and burnout.
The document provides guidelines and exercises for strength training to improve cross-country skiing performance. It recommends including exercises for the biceps, triceps, quadriceps, hamstrings, back, core, and other muscle groups. Exercises like squats, lunges, planks, and exercises using bands or weights are described. The guidelines recommend including both higher and lower intensity workouts and interval training to build endurance for ski racing.
Building Muscle the Right Way Strategies for Rapid and Sustainable Gains.pdfTechTrendPlus
The document provides a complete guide to muscle building, including introductory information on weight training and building muscle. It then details several common weight training exercises that target specific muscle groups, such as the bench press, military press, tricep pushdowns, bicep curls, and squats. The guide explains how to perform each exercise properly and safely to maximize muscle gains.
If you really want to achieve your dream body permanently and sustainably, then this page is the end of your long and painful search.
Thousands of people have already reached their dream body with the help of the MotivatedFit program and of this page. I would like to offer you not only the opportunity to get to know some of them, but also to get to know them..
Ever since the fitness craze in the 1980’s, we have become a
nation increasingly aware of our health and physique. Millions of
dollars are spent every year in the quest for a perfect body. Gyms are
big business, personal trainers are making a tidy living helping people
stay fit, and body building supplements are at an all-time level of
performance.
In actuality, the sport of body building has been around for quite
some time. In the late 19th century, the man known as the “father of
bodybuilding”, Eugen Sandow was credited with inventing the sport by
inviting people to view his body in muscle display performances.
Sandow built a stage performance around displays of strength
and agility as well as showing off a “Grecian” physique which was
considered the ultimate body. He became so successful, he created
several businesses around his fame and was among the first people to
market body building products bearing his name. As he became more
popular, he was credited with the invention of the first exercise
equipment marketed to the masses.
Sandow was also credited with beginning the first body building
contest called “The Great Competition” held in London. This
competition was the basis for many others to follow including the Mr.
Olympia competition that remains the most popular body building
contest to date.
This document provides instructions for several abdominal exercises that can be used to strengthen the abdominal muscles. It begins by explaining the abdominal muscles and benefits of strengthening them, such as improved posture and appearance. It then describes popular exercises like sit-ups, noting modifications for individuals with limb differences. Exercises are grouped by level from beginner to advanced. Photos demonstrate proper form for exercises using equipment or with assistance. Safety cautions are also provided.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document provides information about bodybuilding, including exercises, nutrition, supplements, and training plans. It begins with an introduction to bodybuilding history and defines common exercises like the bench press, military press, tricep pushdowns, lateral raises, preacher curls, and more. Nutrition topics covered include carbohydrates, protein, fats, sample meal plans, and cooking for muscle growth. The document also discusses supplements, training for specific demographics, bodybuilding contests, and resources for bodybuilders.
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
This document provides instructions for several bicep exercises, including standing barbell curls, preacher curls using a bench or cable, concentration curls with dumbbells, and reverse curls. Detailed descriptions are given for proper form and technique for each exercise to effectively work and develop the bicep muscles. Common variations and modifications are also outlined, such as incline dumbbell curls or alternate dumbbell curls. The goal of the exercises is to build size and strength in the biceps through a full range of motion using strict form.
Gymnastics Conditioning by Karen Goeller, CSCS... Karen discusses gymnastics drills and conditioning for uneven bars including the cast handstand and clear hip handstand, dance including split leaps, and the block for the yurechenko vault.. www.GymnasticsBooks.com
This document summarizes the benefits and hype around drinking chlorophyll water. Key points include:
- Chlorophyll water is made from a synthetic version of the chlorophyll found naturally in plants and is sold in powder, tablet, or concentrate form.
- It is claimed to have antimicrobial, anti-inflammatory, and detoxifying properties, but more research is needed to confirm all the health theories around it.
- Drinking chlorophyll water provides nutrients like vitamins A, C, E, and K, and supports liver function, but a nutritionist would recommend getting these nutrients from whole foods instead of supplements.
- It may help acne and skin glow due to antioxidant properties, but more
The newsletter provides information about yoga classes and instruction. It summarizes an excerpt from "The Tibetan Book of Living and Dying" about how letting go allows one's character to be molded and confidence to grow. It announces a change to a session format for classes and new Monday morning classes at Mother's Day Studio. It also features the warrior 2 pose, discusses how yoga aids weight management, and partners with WestHealth for class space.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this e Book, will discover the topics about learn the terminology used, body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
Body building is the process of developing muscle fibers through
various techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed to
focus on certain muscle categories, and foods are consumed with the
intention to build the body’s metabolism and increase mass.
This section will focus on weight training for body builders.
Weight training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated by
muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some people refer to weight training as strength training. While
they are not exactly the same, they are both similar to each other.
Strength training focuses on increasing muscular strength and size.
Weight training is one type of strength training using weights as the
primary force to build muscle mass.
The basic principles of weight training are pretty much the same
as those of strength training. It involves a manipulation of the
numbers of reps, sets, tempo, exercise types, and weight moved to
cause desired increases in strength, endurance, size, or shape.
The specific combination of reps, sets, exercises, and weight
depends upon the desires of the body builder. Sets with fewer reps
can be performed with heavier weights but have a reduced impact on
endurance.
7 days 20 pounds transformation,
the best transformation ever documented
Go To Website For More : https://bit.ly/3ATAjHg
The Tactical Strength Challenge tests the three primary types of strength:
1. Absolute strength using the deadlift
2. Bodyweight-relative strength with pullups
3. Cardiovascular endurance through kettlebell snatches.
The three events test a unique trade-off between these abilities. While larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests all participants equally.
This power point was designed for a workshop I did to go over how to train for the Tactical Strength Challenge.
Goal: Get Stronger!
Nobody ever said they were too strong…simply working to get stronger will have a profound effect on getting you more athletic.
“Sparta, Rome, the knights of Europe, the samurai… worshipped strength… Because it is strength that makes all other values possible.” (Enter the Dragon)
No matter what sport you compete, in order to judge progress at an end point we must know where we are starting. Here is your starting point. The TSC will be your end point.
The LP Band is a portable resistance band with color-coded tension levels providing exercise equipment-quality workouts for strength training, endurance, and flexibility. It offers a complete progressive resistance program through concentric, eccentric, and constant force exercises targeting multiple muscle groups. Exercises can be modified for difficulty based on color level and include movements for the upper and lower body as well as core muscles.
The document provides guidelines for a strength training program focused on exercises for cross-country skiing. It recommends doing 2-3 sessions per week that target major muscle groups like triceps, biceps, quadriceps, hamstrings, back and core. Exercises include squats, lat pulls, and plyometrics. It stresses the importance of hydration, stretching, and changing up workouts to prevent injury and burnout.
The document provides guidelines and exercises for strength training to improve cross-country skiing performance. It recommends including exercises for the biceps, triceps, quadriceps, hamstrings, back, core, and other muscle groups. Exercises like squats, lunges, planks, and exercises using bands or weights are described. The guidelines recommend including both higher and lower intensity workouts and interval training to build endurance for ski racing.
Building Muscle the Right Way Strategies for Rapid and Sustainable Gains.pdfTechTrendPlus
The document provides a complete guide to muscle building, including introductory information on weight training and building muscle. It then details several common weight training exercises that target specific muscle groups, such as the bench press, military press, tricep pushdowns, bicep curls, and squats. The guide explains how to perform each exercise properly and safely to maximize muscle gains.
If you really want to achieve your dream body permanently and sustainably, then this page is the end of your long and painful search.
Thousands of people have already reached their dream body with the help of the MotivatedFit program and of this page. I would like to offer you not only the opportunity to get to know some of them, but also to get to know them..
Ever since the fitness craze in the 1980’s, we have become a
nation increasingly aware of our health and physique. Millions of
dollars are spent every year in the quest for a perfect body. Gyms are
big business, personal trainers are making a tidy living helping people
stay fit, and body building supplements are at an all-time level of
performance.
In actuality, the sport of body building has been around for quite
some time. In the late 19th century, the man known as the “father of
bodybuilding”, Eugen Sandow was credited with inventing the sport by
inviting people to view his body in muscle display performances.
Sandow built a stage performance around displays of strength
and agility as well as showing off a “Grecian” physique which was
considered the ultimate body. He became so successful, he created
several businesses around his fame and was among the first people to
market body building products bearing his name. As he became more
popular, he was credited with the invention of the first exercise
equipment marketed to the masses.
Sandow was also credited with beginning the first body building
contest called “The Great Competition” held in London. This
competition was the basis for many others to follow including the Mr.
Olympia competition that remains the most popular body building
contest to date.
This document provides instructions for several abdominal exercises that can be used to strengthen the abdominal muscles. It begins by explaining the abdominal muscles and benefits of strengthening them, such as improved posture and appearance. It then describes popular exercises like sit-ups, noting modifications for individuals with limb differences. Exercises are grouped by level from beginner to advanced. Photos demonstrate proper form for exercises using equipment or with assistance. Safety cautions are also provided.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document provides information about bodybuilding, including exercises, nutrition, supplements, and training plans. It begins with an introduction to bodybuilding history and defines common exercises like the bench press, military press, tricep pushdowns, lateral raises, preacher curls, and more. Nutrition topics covered include carbohydrates, protein, fats, sample meal plans, and cooking for muscle growth. The document also discusses supplements, training for specific demographics, bodybuilding contests, and resources for bodybuilders.
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
1. fo g $
fe r t ran 2,5
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ch al ize
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Rock
2-W
am a
1 psnd
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HaRd
cHallenge 2 0 0 8
Get in the best shape of your life with our new
muscle-building, fat-burning training, diet and
supplement program. Ready to get rock hard?
INSIDE
Complete Workout Program p. 74
Pullout Training Card p. 80
Contest Entry Form p. 86
The Rock-Hard Diet p. 88
Rules & Regulations p. 270
2. TRAINING
1
Month Kick off your journey to a
new you with the first phase
of our progressive program
By JoE WuEBBEN | PHoToS By PavEl yTHJall
Rock
Program By JImmy PEña, mS, CSCS
HaRd Photogra Pher’ s Name
74
3. We created the rock-Hard Challenge in 2001
with a very simple premise in mind: Help readers
dramatically transform their physiques in a very short period —
three months, to be exact. We not only provided a highly effective
training program and diet regimen but added incentive in the form
of a contest to help maximize our readers’ motivation. ❡ Seven years
later, the Rock-Hard Challenge is still going strong and the premise
remains unchanged: Follow our three-month training and diet plans
to a T to get in the best shape of your life. And if turning your phy-
sique around 180 degrees in just three month’s time isn’t motivation
enough, consider this — a $2,500 grand prize for both the men’s and
women’s Rock-Hard champions. Not bad, huh?
>> Lie back on an incline bench (set to 30–45 degrees) with a rack and grasp
What we also offer this time that we
the bar with an overhand grip outside shoulder width. Unrack the bar and
didn’t in the early years of the Chal-
position it directly over your upper chest, arms extended. Slowly lower the
lenge is a true multimedia experience: A A
bar to your upper chest. Touch the bar to your chest lightly, then press it
back up to the start position without locking out your elbows.
The Rock-Hard Challenge is now on >> Stand erect holding a barbell across your upper traps. >> Sit on a low-back seat or adjustable bench
DVD. Your hosts, m&f Fitness Direc- Position your feet roughly shoulder-width apart and push set upright holding a pair of dumbbells. Lift the
tor Jimmy Peña, MS, CSCS, and per- your chest out slightly so your back arches naturally. weights to just outside your shoulders, palms
sonal trainer and fitness model Linda Squat down with the weight as if sitting in a chair, keeping facing forward. Press the dumbbells straight up
Ruggiero, walk you through the entire the arch in your back. When your thighs are parallel to the until the weights are overhead with your elbows
three months with the help of three of floor, push yourself up through your heels, extending your just short of lockout. Slowly lower the weights
the industry’s most successful com- knees and hips, to return to the standing position. to the start position.
Squat
petitors and models — Stan McQuay,
Jim Romagna and Timea Majorova — B B
who demonstrate each exercise in the
program. Also available is the Rock-
Hard Challenge Training Log, which
includes the entire training program
and diet plan, as well as a specifically
formatted Rock-Hard Journal to record
every set you do and every meal you
consume. The Rock-Hard Challenge
DVD ($9.99) and Training Log ($9.99)
can be purchased at musclestuff.com.
gym: Powerhouse BurBaNk, Ca ; hair & makeu P: gillia N
That said, welcome to Month 1 of
the 2008 Rock-Hard Challenge. What
follows is the guide for your first four
whitloCk; fa shioN d ir eCt or : CiNdy whitehead
weeks of lifting and cardio (the Rock-
Hard Diet begins on page 88). The
beauty of the training regimen is that
it’s both simple and demanding, which
is all you really need if you have the
dedication to follow the program reli-
giously. You’ll also notice, especially
in Months 2 and 3, that it’s a progressive
program — you’ll push yourself more
in terms of volume, intensity and car-
dio duration as the days, weeks and
76 MUSCLE & FITNESS July 2008 MUSCLE-FITNESS.CoM 77
4. >> Stand erect holding
a barbell with your
arms extended
straight down in front
of you and your knees months pass. Without a doubt, this
slightly bent. Keeping year’s installment of the Rock-Hard
your elbows in at your Challenge matches, if not exceeds, the
sides, curl the weight level of past challenges, which falls
toward your chest. right in line with your goal: to take
Squeeze your biceps your physique to heights never before
for a count at the top,
reached. That’s quite a challenge. Are
then slowly return the
you up to it?
bar to the start posi-
tion — don’t let it drop.
roCk-HarD SPECIfICS
A Before you jump into the first month
of lifting, here’s a quick overview of
the program:
>> training Split You’ll lift four days
a week, training each bodypart once
(with the exception of calves and abs,
which you’ll train twice a week) and
pairing muscle groups as follows: Day
1, chest and triceps; Day 2, legs, calves
and abs; Day 3, shoulders, calves and
abs; and Day 4, back and biceps. Which
days of the week you want to train is
entirely up to you. Monday, Tuesday,
Thursday and Friday always work
well, but if you’d prefer to work out,
say, Tuesday, Wednesday, Friday and
Saturday, or even Sunday through
B Wednesday, go right ahead. This train-
ing split will remain the same for all
three months of the program.
>> exercise Selection The exercises
included in the Rock-Hard Challenge
are basic, tried-and-true moves per-
formed with straight sets. The intent
isn’t to try to reinvent the wheel but
rather to emphasize compound exer-
cises that train the most muscle to
promote maximum hypertrophy and
calorie-burning to lose bodyfat. We’ll
introduce different exercises in
Months 2 and 3, but again, the move-
ments are basic, core lifts that you’ve
likely done before.
>> Sets, Reps and Weights Rock-
Hard is a high-volume program,
meaning you’ll do a high number of
sets for each bodypart (up to 30-plus
total sets in a given workout). It also
combines both heavy (low-rep) and
light (high-rep) sets throughout the
three months, which will help build
muscle and burn fat during workouts
as well as at rest. For example, many
exercises call for 5–6 sets, and your
reps will range from 6–12 in Month 1,
5–15 in Month 2 and 4–20 in Month 3.
78 MUSCLE & FITNESS July 2008
5. Rock
1 HaRd
>> You’ll repeat the following
Month
routines each week for the
next four weeks, lifting on
whichever four days of the
week you choose. While it
would seem the workouts
CHallENgE
are the same from week to
week, if you’re pushing
TraININg yourself to failure on every
set, you should be able to
Program use heavier weights on
many exercises each week.
DAy 1: Chest, triceps
exeRciSe SetS RepS
CHEST
Incline Bench Press 6 6,6,6,10,12,12
Bench Press 6 6,6,6,10,12,12
Decline Flye 4 12
TRICEPS
Bench Dip 5 6,6,10,12,12
Close-Grip Bench Press 5 6,6,10,12,12
Lying Triceps Extension 5 6,6,10,12,12 >> Sit in a leg press machine
and place the balls of your feet
DAy 2: Legs, calves, abs
low on the platform approxi-
mately 6–12 inches apart with
exeRciSe SetS RepS your heels hanging off the bot-
A LEGS tom. Keeping a slight bend in
Squat 5 6,6,10,12,12 your knees, lower the platform
>> Position yourself as you would on the bench
Leg Press 5 6,6,10,12,12 until you feel a good stretch in
press, but grasp the bar (loaded with a lighter
Lunge 5 6,6,10,12,12 your calves, then extend your
weight than you use for wide-grip benching)
Leg Extension 2 12 ankles to press the weight up
with your hands 6–12 inches apart. Lower the
Leg Curl 2 12 as far as you can.
bar to your mid-to-lower chest, then press it
CrunCh
ABS
back up explosively, keeping your elbows as
Crunch 2 15
close to your sides as possible.
Reverse Crunch 2 15
CALvES
B Leg-Press Calf Raise 2 12
Seated Dumbbell Calf Raise 2 12
DAy 3: Shoulders, calves, abs
exeRciSe SetS RepS
DELTS
overhead Dumbbell Press 6 6,6,6,10,12,12
Upright Row 5 6,6,10,12,12
Bent-over Lateral Raise 2 12
ABS
Crunch 2 15
Reverse Crunch 2 15
CALvES
Leg-Press Calf Raise 2 12
Seated Dumbbell Calf Raise 2 12
DAy 4: Back, biceps >> Lie faceup on the floor with your knees
exeRciSe SetS RepS
bent about 90 degrees, feet on the floor, and
BACK
your arms either across your chest or your
Bent-over Row 6 6,6,6,10,12,12
hands behind your head. Contract your abs
Seated Row 6 6,6,6,10,12,12
to lift your shoulder blades off the floor,
Lat Pulldown 4 6,6,10,12
then lower yourself slowly. The range of
BICEPS
motion is very short — the goal is to press
Barbell Curl 5 6,6,10,12,12
your lower back into the floor to bring your
Incline Dumbbell Curl 5 6,6,10,12,12
sternum closer to your pelvis.
Dumbbell Preacher Curl 2 10
80 MUSCLE & FITNESS Month 2008 MRoLYMPIA.CoM 81
6. CarDIo
Weeks 1 & 2
>> 3 days per week (either after lifting or on days you don’t lift) The amount of weight you select for
>> 30 minutes (45 for Week 2) on your choice of cardio equipment each set is critical. Since your goal is to
>> Perform at a steady state of 60% of maximum heart rate transform your physique in just three
Weeks 3 & 4 short months, you’ll want to really
>> 4 days per week (either after lifting or on days you don’t lift) push yourself, lifting to failure on each
>> 45 minutes on your choice of cardio equipment set. Thus, on a set of six reps, don’t pick
>> Perform at a steady state of 65% of maximum heart rate a weight with which you can do 8–10
reps; rather, choose a weight that makes
a seventh rep physically impossible to
achieve. As you get stronger, increase
the weight you use to maximize the
effectiveness of the program — for
example, one week you might fail at 10
reps with 100 pounds, but maybe the
next week you fail at 110 pounds.
>> Rest periods During this first
month, you’ll rest 1–2 minutes between
each set. This rest period is ideal for
sufficient recovery that will allow you
to train at a high intensity in each
workout. As your body becomes more
conditioned to the fierce workouts,
your rest periods will shorten — in
Month 2, you’ll rest no more than one
minute between sets, and in Month 3,
that time shrinks to 30–45 seconds.
>> cardio The training portion of the
Challenge won’t be limited to only
lifting. This first month, you’ll do car-
dio 3–4 days a week on your choice of
A cardio equipment (treadmill, stair-
stepper, bike, etc.) at 60%–65% of your
>> Stand holding a barbell with a shoulder-width, overhand grip.
max heart rate (see above left).
Bend your knees slightly and bend over at your waist so your torso
>> Up next… As the Rock-Hard Chal-
is close to parallel to the floor; keep your torso in this position
throughout. Start with your arms extended, hanging straight down, lenge is a progressive program, we’ll up
and pull the bar into your midsection. At the top of the move, squeeze the stakes next month, and then the
your shoulder blades together for a count to fully contract your month after, with more exercises,
back muscles, then slowly return the bar to the start. more sets and, all in all, more intense
training sessions. But don’t worry
B about that just yet. Take the program
one day — one workout — at a time,
following the regimen we’ve drawn up
set by set, rep by rep. All it takes is
focus, discipline and, most important,
desire. If you possess these traits, you’ll
no doubt be up to the challenge. M&F
NoW aT m&f oNlINE
Exercise descriptions can be found at
muscleandfitness.com. To share your
progress with other readers or ask
our fitness director a question, go to
muscleandfitness.com/boards. To
purchase the Rock-Hard Challenge
DvD, go to musclestuff.com
82 MUSCLE & FITNESS July 2008
7. m&f RockHaRd cHallenge TRAINING
1
Month
LOG
>> Record your workouts on this log. When you’re done with Month 1, mail it to M&F’s Rock-Hard Challenge,
21100 Erwin St., Woodland Hills, CA 91367 by July 31, 2008, to be eligible for the grand prize.
DAy 1: Chest, triceps
ExERCISE SETS REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4
cheSt
Incline Bench Press 6 6,6,6,10,12,12 _________ _________ _________ _________
Bench Press 6 6,6,6,10,12,12 _________ _________ _________ _________
Decline Flye 4 12 _________ _________ _________ _________
tRicepS
Bench Dip 5 6,6,10,12,12 _________ _________ _________ _________
Close-Grip Bench Press 5 6,6,10,12,12 _________ _________ _________ _________
Lying Triceps Extension 5 6,6,10,12,12 _________ _________ _________ _________
DAy 2: Legs, calves, abs
ExERCISE SETS REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4
legS
Squat 5 6,6,10,12,12 _________ _________ _________ _________
Leg Press 5 6,6,10,12,12 _________ _________ _________ _________
Lunge 5 6,6,10,12,12 _________ _________ _________ _________
Leg Extension 2 12 _________ _________ _________ _________
Leg Curl 2 12 _________ _________ _________ _________
ABS
Crunch 2 15 _________ _________ _________ _________
Reverse Crunch 2 15 _________ _________ _________ _________
cAlveS
Leg-Press Calf Raise 2 12 _________ _________ _________ _________
Seated Dumbbell Calf Raise 2 12 _________ _________ _________ _________
DAy 3: Delts, calves, abs
ExERCISE SETS REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4
DeltS
overhead Dumbbell Press 6 6,6,6,10,12,12 _________ _________ _________ _________
Upright Row 5 6,6,10,12,12 _________ _________ _________ _________
Bent-over Lateral Raise 2 12 _________ _________ _________ _________
ABS
Crunch 2 15 _________ _________ _________ _________
Reverse Crunch 2 15 _________ _________ _________ _________
cAlveS
Leg-Press Calf Raise 2 12 _________ _________ _________ _________
Seated Dumbell Calf Raise 2 12 _________ _________ _________ _________
DAy 4: Back, biceps
ExERCISE SETS REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4
BAck
Bent-over Row 6 6,6,6,10,12,12 _________ _________ _________ _________
Seated Row 6 6,6,6,10,12,12 _________ _________ _________ _________
Lat Pulldown 4 6,6,10,12 _________ _________ _________ _________
BicepS
Barbell Curl 5 6,6,10,12,12 _________ _________ _________ _________
Incline Dumbbell Curl 5 6,6,10,12,12 _________ _________ _________ _________
Dumbbell Preacher Curl 2 10 _________ _________ _________ _________
Record your weights used in the corresponding blanks. Please see the official Contest Rules on page 270.
NAME
ADDRESS
CITY STATE ZIP
E-MAIL PHoNE AGE MALE/FEMALE
86 MUSCLE & FITNESS July 2008