Health & Nutrition Health and Nutrition - February 2018.edcoan.ir - Page 79

er and g g i b t e To g ou need y , r e g n stro heavy f o d n e l a b d a fair n a g n i n i tra f work. o e m u l vo When Do I Change Things? ost guys switch their exercises too quickly, long before they ever get proficient at them and work up to challenging weights. While you’re not married to the main lifts you pick, you should stick with them for several months. When you find yourself starting to plateau – you can’t add any more weight to the main lifts or complete all the required sets – change your assistance lifts to something similar. If your gains remain static, change the secondary lifts. Below are some options to swap out for all three categories of lifts. Main Lifts l Bench Press, Incline Bench Press, Push Press, Trap- bar Deadlift, Box Squat Secondary Lifts l Box Squat, Good Morning, Rack Pull, Dumbbell Bench Press, Incline Dumbbell Bench Press, Close-grip Incline Press Assistance Lifts l Dumbbell Bench Press, Machine Press, Leg Press, Back Extension, Single- leg Squat, Glute-ham Raise, Dumbbell Row M 1 DAY 3 1 DEADLIFT Sets: 5 Reps: 5 l Stand with your feet hip-width apart. Bend down and grasp the bar just outside your knees. Take a deep breath, then sit back on your heels. Keep your lower back in its natural arch and pull the bar as you rise until your hips are locked out. 2 INCLINE BENCH PRESS Sets: 4 Reps: 10 l Lie ba ۈH[]H YYܙYH[[Kܘ\H\]Hܚ\YBY\[[\Y[\][\\\\ ]YY^H[\]\[\[\Y[[H܈\[H\]X\ PVSSӈ ۊB]Έ\X[H\YYY\Έ L[][\[\ۈHX^[[ۈ\\]\][\\\Y[۝X]HYˈ[[\\[\[\H[[[\\XY[H]\ ]YY^H[\]\[[[\[X\