U.L.T R.A. .

1 2 - M O N T H S Y S T E M

Ultimate Long-Term Resistance and Aerobic System

MONTH 7
By Christopher M. Lockwood, MS, CSCS, Staff Writer
S T R E N G T H
Dawn Sutherland and Ernie Taylor aim high with the ULTRA lifestyle

n Saturday evening, Oct. 23, in front of whats expected to be a record crowd at the 35th annual Mr. Olympia showdown at the Mandalay Bay Resort and Casino in Las Vegas, 187-pound strongman David Waterman will attempt to break his world bench-press record of 617 pounds hell be pressing 620 pounds. Even though hes considered a powerlifter, Waterman firmly believes that putting on excess mass just to be able to lift more weight goes against why he originally began working out for looks. He has never lost sight of the bodybuilding ideal that strength, size and leanness should complement one another. Thats why Watermans assistance in designing this months ULTRA strength-training program was as much a no-brainer as choosing the city of the $4.99 buffets to host the most prestigious bodybuilding event.

1 10 MUSCLE & FITNESS January 2000

Per Bernal

The ULTRA System Training Progression

How Does One Achieve Such Strength?

never excelled to the point that I wanted until I started doing one-rep maxes on basic [core] movements to begin my workouts, says Waterman. He recommends doing three warm-up sets of 6 10 reps, with a weight you can easily lift for more reps, before doing 3 4 sets of one-rep attempts. I go by feel. If [during the bench press] 500 pounds is hard, then Ill stop. If it goes easy, then Ill go to a 510 or 515 single. But you have to use your head. It comes from years and years of training, and trial and error, but I dont miss a single rep . . . I always know exactly how much Ive got left in me. Waterman doesnt take, nor does he recommend taking, a one-rep max to failure. Instead, he explains: Never, never do more than 85% 95% of your true max. For that one-rep max, you cant push it more than youre capable of. . . . When I finally started training like that, my bench finally went up. Remember, you arent looking to increase your bench or squat today youre looking at several weeks down the road. It takes time to build that strength. After doing singles on your core lift, Waterman recommends doing whats more or less a typical bodybuilding routine: Ive already done my high resistance on a basic exercise, so I dont have to do any more heavy weight, he says. Ill do 2 3 accessory lifts, using a moderate to light weight for 10 reps. This is where my bodybuilding kicks in! Ill do three sets of 10 reps, with a weight thats roughly 50% 60% of my 1RM. It pumps my muscles full of blood and makes me feel good. The point is that by doing the high-resistance one-rep max, youve already stressed the muscle enough to build strength. Besides, adds Waterman: Your bench doesnt go up primarily from bench pressing. It goes up from accessory moveDavid Waterman

ments, including your triceps and shoulder workouts. So thats where you should push it a little more. [ The accessory exercises] put less stress on the joints, which helps you stay injury-free; you feel good and youre also putting on extra muscle because youre doing a little bit of bodybuilding. It works for me! For maximal recuperation, Waterman believes in training each bodypart only once a week. The exceptions are abs, calves and traps, which he says he pounds at least twice a week (traps and calves twice a week, abs almost every day). For maximum gains and injury prevention, he also recommends doing moderate-intensity cardio and muscle-specific stretching (for the muscle groups youre working) before training. Any final thoughts? Consistency is huge, says Waterman. It takes time to build strength, so dont expect results overnight. If you make this a lifetime goal, just give it time and youll grow it takes time to figure out how your body responds best. Learn from your mistakes, make changes and go from there . . . thatll get you strong!
To contact David Waterman, e-mail him at: davidwaterman@ dreamscape.com. or check out his website at www.davidwaterman.com.

Instead of shrugging off power movements, Waterman warms up and then goes straight into onerep sets.

Your bench doesnt go up primarily from bench pressing. It goes up from accessory movements, including your triceps and shoulder workouts. So thats where you should push it a little more.
Photos of David Waterman by DeNicola
January 2000 MUSCLE & FITNESS 1 1 1

NUTRITION
Using Dietary Fat for Gaining Strength
By Chris Aceto

Eat fat to gain muscle?

Hmmm. Isnt that the exact opposite of what was touted just a few years ago? Each year, researchers and scientists discover and better understand the amazing effects foods exert on the human body. In particular, many are finding that dietary fat can be a healthy addition to your diet as well as a helpful nutrient in building muscle. Thats especially true if you follow a very healthy diet and restrict dietary fat to very low levels. In fact, some types of dietary fats are classified as essential nutrients. Some noted nutritionists feel weve gone way overboard with regard to restricting fat intake. Udo Erasmus, PhD, author of the best-selling book Fats That Heal, Fats That Kill (Alive Books, 1999), notes that not all fat is bad. While he does recommend avoiding those fats found in chicken skin, marbled meats, whole-milk dairy products, margarine and fried foods, he says: More important is including what I call fats that heal, or healthy fats: the omega-3 fatty acids found in flaxseed oil and fish oils, and omega-6 fatty acids common to many vegetable oils. The healthy fats contain substances that every cell in our body requires to function, and a diet that lacks these essential fats is unhealthy. Omega-3 fatty acids contain alpha-linolenic acid and omega6s contain linoleic acid. The former converts into helpful compounds called EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid); the latter converts into GLA (gammalinolenic acid ) and dGLA. How do all the abbreviations and initials apply to you? In a nutshell, Erasmus emphasizes the need to balance omega-3s and omega-6s in a 2:1 ratio. He reports, In my work with bodybuilders, weightlifters and triathletes, the addition of essential fats, especially the omega-3s, results in an increase in stamina, enhanced muscle recovery and faster healing. Essential fatty acids are needed for hemoglobin production, which carries oxygen to your tissues and makes red blood cells more flexible. This allows them [red blood cells] to more easily
Essential fatty acids are needed for hemoglobin production, which carries oxygen to your tissues and makes red blood cells more flexible. Essential fats increase the joints ability to repair and maintain themselves, and they have an antiinflammatory effect.

sneak into capillaries, giving you better delivery of oxygen and nutrients to the tissues, thereby increasing energy. Erasmus says bodybuilders who add essential fatty acids to their diets can benefit from the accelerated breakdown of lactic acid a metabolic byproduct of intense weight training into pyruvic acid. Theoretically, this clearing of lactic acid can improve muscle recovery. Still another benefit lies in essential fats ability to improve muscles glucose uptake by improving insulin sensitivity. This may enhance the formation of muscle glycogen, the chief training fuel reserve during high-intensity weight training. And essential fats support testosterone levels which, among other things, influence and improve muscle strength and metabolism. Erasmus adds, Men who are deficient in essential fatty acids can suffer lowered testosterone levels and sperm counts. This months addition to your supplement stack is essential oils such as flaxseed oil to provide omega-3 fatty acids. Some oils are already found in the months meals, which should provide you with adequate levels of omega-6s. If you choose to add supplemental oil, youll get a few additional grams of fat beyond what youll get from this months menu plan. While the dose is sufficient to pump up your intake of essential fatty acids, it wont alter, to any significant degree, your macronutrient ratio of 50% carbs, 30% protein and 20% fat. Consuming essential fats can also help your joints, which are most prone to injury in strength athletes because of wear and tear. Erasmus explains, Essential fats increase the joints ability to repair and maintain themselves, and they have an anti-inflammatory effect. The hope is that essential fats can support joint health and squelch inflammation associated with heavy lifting allowing you to lift heavier and to forgo traditional treatment for sore joints such as aspirin, ibuprofen or acetaminophen. Erasmus stresses that you choose oils as close to their natural state as possible, favoring those extracted from the nut or vegetable with no high heating, bleaching or chemical treatments. A natural oil blend of flaxseed (omega-3) and sunflower oil (omega-6 ) is a must for bodybuilders who want to add strength, because the essential fats are used up with training and have to be replenished. I suggest that bodybuilders use, daily, 1 teaspoon of oil for every 15 pounds of bodyweight. Oils can be added to cold and warm foods, but never used to bake or fry the high heat destroys them.

Supplementation for Strength

avid Waterman, the worlds strongest man in the bench press, attributes much of his recent success to his diet and nutritional advice from his sponsors at MET-Rx: Supplements are an extremely importantpart of my training because I feel they enable me to continually improve . . . when youre trying to lift just 3 more pounds than the current record, even a small advantage becomes significant. Heres a supplement program to aid in your strength-building program. Supplement Creatine Glutamine Flaxseed oil Glucosamine Chondroitin Reported Benefits/Uses Strength, mass, recovery Recovery, immune system Source of omega-3; joint and overall health Joint integrity Joint integrity Dosage Loading: 1525 g/day Maintenance: 3 7 g/day 10 g/day 1 2 Tbsp /day 500 mg 3x /day 200 mg 3x /day Weeks 1 (if new to ULTRA) 1, 2, 3 1, 2, 3, 4 1, 2, 3, 4 1, 2, 3, 4 1, 2, 3, 4

1 12 MUSCLE & FITNESS January 2000

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

ULTRA STRENGTH: MEAL PLANNING

uring the strength phase, your macronutrient proRa file of carbs, protein and fat will change to sup20% port the alterations in your training protocol. This Fat month, youll eat roughly half (50%) of your daily calories from energy-yielding carbohydrates, with the rest to be divided into protein and fat. 30% Specifically, aim for 30% of your daily calories Protein from protein and 20% from fat, preferably healthy fats from omega-3 and omega-6 sources.

tio Goal

50 % Carbs

Below are 10 meals and six snacks that can be combined to reach your daily caloric needs to build strength approximately 250 calories above your daily caloric expenditure (to determine your daily caloric needs, see page 172 in the July 1999 issue). Each meal is approximately 600 calories, and each snack about 300 calories. Use this handy reference chart to structure your daily meal plan, combining meals and snacks. Choose the combination that best meets your caloric needs.

MEALS
2 eggs, scrambled w/ 5 egg whites 1 large raisin bagel 3 tsp. sugar-free jam 8 oz. nonfat, sugar-free yogurt Totals 3 oz. flank steak, grilled 4 egg whites, scrambled 2 cups shredded potatoes, browned 1 cup orange juice Totals 2 servings Lean Cuisine Swedish Meatballs w/pasta Totals Mix together: 6 oz. chicken breast, grilled and sliced 1 cup cooked rice small green salad 1 oz. cashews or almonds 3 Tbsp. Lite Teriyaki glaze Totals 6 oz. swordfish, grilled 1 14 cups couscous w/ 1 Tbsp. raisins mixed in 1 tsp. Mrs. Dash spice 3 4 cup asparagus tips 1 1 2 Tbsp. light ranch salad dressing Totals 6 oz. chicken breast, grilled 7 oz. potato 2 Tbsp. sour cream 1 2 cup broccoli 3 4 cup low-fat ice cream Totals

Cals 144 70 228 28 100 570 169 56 233 100 558 600 600

Carb (g) 1 0 46 7 17 71 0 0 50 24 74 72 72

Pro (g) 12 18 8 0 8 46 23 14 6 1 44 46 46

Fat (g) 10 0 1 0 0 11 8 0 1 0 10 14 14

MEALS
4 oz. chicken breast, grilled 2 slices low-fat cheese 1 large whole-wheat bagel 8 oz. orange juice Totals

Cals Carb Pro (g) (g) 123 0 24 144 2 14 225 46 8 104 26 0 596 74 46 51 24 75 0 12 0 52 4 11 79 22 16 38 36 0 0 12 1 1 50

Fat (g) 3 9 1 0 13 5 6 11 3** 0 7* 4 0 0 14 Fat (g) 1 4 0 5 5 1 0 6 2 0 4 0 6 3 2 0 5 3 2 0 0 5 5 5

Healthy Choice Cheese French Pizza 340 16 oz. low-fat milk 200 Totals 540 3 oz. canned tuna, water packed 3 Tbsp. fat-free mayonnaise w/ 112 tsp. sunflower oil mixed in 4 slices whole-grain bread sliced tomato & lettuce 1 fig cookie Totals 171 36 63 288 20 60 638

SNACKS
179 209 58 152 75 673 199 266 40 4 28 44 581 185 216 66 28 151 646 0 44 12 6 13 75 0 55 10 1 6 2 74 0 50 2 5 28 85 0 64 9 0 5 78 35 6 2 5 5 53 34 7 0 0 1 0 42 35 4 1 2 3 46 34 11 2 0 2 49 5 1 0 12* 0 18 7** 2 0 0 0 4 13 5 0 6 0 3 14 7 2 0 7** 0 16 1 pita pocket 4 oz. deli turkey breast 1 Tbsp. mustard Totals 12 oz. low-fat milk w/ 2 Tbsp. whey protein powder 2 rice cakes Totals 4 Tbsp. whey protein powder mixed in blender w/ water & 1 banana & 1 1 2 tsp. peanut butter 1 rice cake Totals
1 2

Cals Carb Pro (g) (g) 153 31 5 122 2 20 10 1 1 285 34 26 162 41 70 273 90 100 48 32 270 18 1 14 33 2 25 1 7 35 27 2 13 42 23 0 8 2 33 30 30 12 8 2 22 16 0 2 1 19 5 16 0 21 3 18 0 0 21 27 27

cup oats, cooked and mixed w/ 155 4 Tbsp. whey protein powder 82 1 cup strawberries 50 Totals 287 1 9-inch tortilla 3 oz. canned tuna, water packed 2 Tbsp. fat-free mayonnaise Lettuce Totals 11 4 cup 2% cottage cheese w/pineapple Totals
* Source of omega-6 fatty acids

6 oz. ground turkey breast, browned 199 3 oz. cooked pasta 312 12 cup tomato sauce w/ 44 63 112 tsp. flaxseed oil mixed in 12 cup cauliflower, steamed 26 Totals 644
* Source of omega-6 fatty acids

131 86 24 10 251 273 273

** Source of omega-3 fatty acids

** Source of omega-3 fatty acids

January 2000 MUSCLE & FITNESS 1 13

If Youre New to the Program

Customizing ULTRA: Made to Order

periodized or cycled training means youll through to accomplish B ygodefinition,multiple training stagesflexibility, betteryour overall goal more muscle, strength, cardio conditioning and less bodyfat. Like a roadtrip, each month represents but one stage of the total journey. And since you and I may not route our trips the same, weve included some side roads you can take to fit your current driving demands: More Muscle: Although this months workout combines both strength and mass-building training, do the following for even more mass: Increase the reps of all core exercises to 6 8 and shorten your rest periods between sets by 30 60 seconds. (Note: You may need to decrease your %1RM by about 5%10% to successfully complete each set. ) On assistive lifts, increase the weight by about 5% 10% and take most sets close to muscle failure. More Strength: Even though this is what this month is all about, youll likely notice that our method differs from what weve presented in past strength phases. Heres a simple explanation: You can improve strength in a number of ways, and this program represents just one of those means. If you find that this doesnt work for you, experiment with forced reps, fewer exercises, slightly higher reps, strict negatives or even partials. Reduce Bodyfat / Weight: Losing weight and/ or fat always seems to be a struggle, but it doesnt need to be. If you still want to train for strength but dont want to eat for it, simply consume slightly fewer calories than your body burns per day (about 250 400 less). This strategy is equally appropriate if you arent training for strength. To train for muscle endurance (tone), dont bother with the one-rep sets. Instead, stick with %1RMs of 50% 60% on all lifts, do 3 4 working sets on each exercise, do at least 15 reps and keep your rest between sets minimal (about 30 90 seconds). You may also benefit from stacking training days so that you hit each bodypart twice a week. Finally, use the same suggestions as described below, with the exception of eating more calories. Better Cardio: Though improvements in cardio conditioning can occur with moderate-intensity exercise, research does suggest that more is actually better. Specifically, progressively increase the duration and intensity of each cardio session so that small improvements in one, the other or both occur with each successive workout. Because youll be burning more calories, consume more food to compensate for the loss. Youre also less likely to be fatigued in the weight room if you do cardio after you hit the weights. Greater Flexibility: Flexibility is key to injury prevention and range of motion. If you want more of it, try to find a partner who can assist you in some contract /relax stretching exercises after your workouts and on your days off. Time/Equipment Setbacks: If you think this workout doesnt speak directly to you because you train at home or a less-than-plush gym, think again. This program is merely a skeleton of what you can do to increase strength. Manipulate the exercises to accommodate what you have available. For example, if you dont have a cable device for crossovers, substitute the exercise with dumbbell flyes. Leg presses and hack squats can just as easily be squats, lunges and/or front squats. If time is an issue, consider combining training days to decrease the days per week that youre in the gym. When you do that, however, cut out 1 2 assistive lifts and do only one days worth of abs instead of two.

ust because youre new to ULTRA or bodybuilding doesnt mean you cant start this program. The key to success, however, is making the correct adjustments. Heres how: Rank Beginners: If youre brand new to bodybuilding, combine all core lifts into one training session to be completed 2 3 times per week. Begin each exercise with a very light load and perform them for only 1 2 sets of 10 15 reps. From there, you can begin adding exercises, increasing weight and splitting workouts until you can safely build your way up to whats prescribed in this months training edition. Intermediate and Advanced Bodybuilders: The National Safety Councils advice of Feet First, First Time is just as appropriate here as when taking the plunge into unknown waters: Make sure this months ULTRA workout is within your limitations before jumping in headfirst. If you cant successfully complete a lift or workout, back it down a notch.

Per Bernal

1 14

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

CHEST
Cable Crossover

BACK
Seated Row

DELTS

Seated Overhead Dumbbell Press

DeHaan

Reiff

BICEPS
Standing Barbell Curl

TRAPS
Dumbbell Shrug

Reiff

BACK
Bent-Over Row

Sorensen

CALVES
Seated Calf Raise Leg Press

Reiff

Reiff

QUADS / GLUTES

Hack Squat

Sorensen

Reiff

January 2000 MUSCLE & FITNESS 1 January 2000 MUSCLE & FITNESS 15

Reiff

Weekly Guidelines
WEEK 1
Reps: 1 for core exercises 6 10 for assistive 20+ for abs 20 for traps and calves Intensity: 75% 85% 1RM for core exercises 50% 60% 1RM for assistive Rest Between Sets: 35 minutes for core exercises 1 2 minutes for assistive Training Guide: Core exercises: After your three warm-up sets (see Rules This Month #3, below) Begin your first working set using 75% 1RM Your second with 80% 1RM Your third using 85% 1RM Each set should be an explosive single slow and controlled on the negative, full effort on the positive. Assistive exercises: Do your first set of 10 reps using 50% 1RM Your second with 55% 1RM for 10 reps The third using 60% 1RM for 6 8 reps

WEEK 2
Reps: 1 for core exercises 6 10 for assistive 20+ for abs 20 for traps and calves Intensity: 80%90% 1RM for core exercises 55% 65% 1RM for assistive Rest Between Sets: 35 minutes for core exercises 12 minutes for assistive Training Guide: Core exercises: After your three warm-up sets (see Rules This Month #3, below) Begin your first working set using 80% 1RM Your second with 85% 1RM Your third using 90% 1RM Each set should be an explosive single slow and controlled on the negative, full effort on the positive. Assistive exercises: Do your first set of 10 reps using 55% 1RM Your second with 60% 1RM for 10 reps The third using 65% 1RM for 6 8 reps

WEEK 3
Reps: 1 for core exercises 6 10 for assistive 20+ for abs 20 for traps and calves Intensity: 85%95% 1RM for core exercises 60% 70% 1RM for assistive Rest Between Sets: 3 5 minutes for core exercises 1 2 minutes for assistive Training Guide: Core exercises: After your three warm-up sets (see Rules This Month #3, below) Begin your first working set using 85% 1RM Your second with 90% 1RM Your third using 95% 1RM Each set should be an explosive single slow and controlled on the negative, full effort on the positive. Assistive exercises: Do your first set of 10 reps using 60% 1RM Your second with 65% 1RM for 10 reps The third using 70% 1RM for 6 8 reps

DELTS Front Barbell DELTS Press (seated) Barbell Press (front)

Rules This Month

Begin each workout with 20 minutes of moderate-intensity cardio (work at approximately 65% of your maximal heart rate, or MHR) followed by some light stretching, specific to the bodypart(s) youll be training. Perform all stretches for 2 4 sets, holding each stretched position for 15 30 seconds dont bounce.

WEEK 4
Active Rest Phase
Training Guide: Since your next several months are going to entail a high volume of work (set x reps) to get you lean for summer, we suggest you refrain from any serious exercise for this one week. The exception is your stretching perform full-body stretching twice a day: 2 4 sets, holding each stretched position for 15 30 seconds.

1 2

Workout intensities are based on a percentage of your 1RM (one-rep max, the maximum amount of weight you can properly lift for only one repetition). If you dont know your 1RM for a particular exercise, guesstimate. Also, if youre unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly. Precede each core exercise with three easy warm-up sets: Do 10 reps with a light weight (about 30% 40% of your 1RM); another 10-rep warm-up set with a slightly heavier weight (50% 60% 1RM); and finish with a third warm-up set, doing 6 8 reps with a weight thats about 65% 70% 1RM.

Never, never do more than 85% 95% of your true max. For that one-rep max, you cant push it more than youre capable of. David Waterman

1 16

Schaff

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

HOW TO FILL IN: Write your weight used in the spaces provided.
BENCH PRESS one rep: ASSISTIVE: Incline Bench Press 75% / 80% / 85% 1RM _____ /_____ /_____
100%1RM for each exercise:

195 210 220

______

260

50 % / 55% / 60 % 1RM _____ /_____ /_____

Core exercises are shown in capital letters

Optional set

100 110 120

______

200

DAY 1
Cardio: 20 minutes at moderate intensity (approximately 65% MHR) Stretch: Chest, internal and external shoulder rotators, upper back, triceps

WEEK
CHEST FLAT BENCH PRESS one rep: ASSISTIVE: * Incline Bench Press Cable Crossover ABS Crunch 20+ reps:

1
75% / 80% / 85% 1RM _____ /_____ /_____ 50 % / 55% / 60 % 1RM ____ /____ /____ ____ /____ /____

2
80% / 85% / 90% 1RM _____ /____ /____/____ 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____

3
85% / 90% / 95% 1RM ____ /____ /____/____ 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __

100% 1RM for each exercise: ______

______ ______

____ /____ ____ /____

____ /____ ____ /____

____ /____ ____ /____

______ ______

Oblique Crunch 20+ reps:

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 15 30 seconds

DAY 2
Cardio: 20 minutes at moderate intensity (approximately 65% MHR) Stretch: Internal and external shoulder rotators, upper back/rear delts, front delts, neck

WEEK
DELTS

2
80% / 85% / 90% 1RM _____ /_____ /_____/_____ 55% / 60% / 65% 1RM _____ /_____ /_____ _____ /_____ /_____ _____ /_____ /_____ 20 reps at 55 65% 1RM ____ /____ /____/____ /____

3
85% / 90% / 95% 1RM _____ /_____ /_____/_____ 60 % / 65% / 70% 1RM _____ /_____ /_____ _____ /_____ /_____ _____ /_____ /_____ 20 reps at 60 70% 1RM ____ /____ /____ /____ /____

BARBELL PRESS (front) 75% / 80% / 85% 1RM one rep: ASSISTIVE:* _____ /_____ /_____ 50 % / 55% / 60% 1RM _____ /_____ /_____ _____ /_____ /_____ _____ /_____ /_____

100% 1RM for each exercise: ______

Seated Dumbbell Press Lateral Raise Reverse Pec -Deck Flye TRAPS Dumbbell Shrug ABS

______ ______ ______

20 reps at 50 60% 1RM ____ /____ /____/____ /____

______

Hanging Knee Raise 20+ reps:

_____ /_____

_____ /_____

_____ /_____

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 15 30 seconds

* For number of reps per set see Weekly Guidelines.

January 2000 MUSCLE & FITNESS 1 17

See page 116 for Weekly Guidelines.

Optional set.

DAY 3
Cardio: 20 minutes at moderate intensity (approximately 65% MHR) Stretch: Upper, mid and low back, internal and external shoulder rotators, biceps, calves

WEEK
BACK

2
80% / 85% / 90% 1RM ____ /____ /____/____ 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____

3
85% / 90% / 95% 1RM ____ /____ /____/____ 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __

ROW: SEATED OR BENT-OVER 75% / 80% / 85% 1RM one rep: ASSISTIVE: * One-arm Cable Row ____ /____ /____ 50 % / 55% / 60% 1RM ____ /____ /____

100% 1RM for each exercise: ______

______ ______

Wide-grip Pull-Down (front) ____ /____ /____ BICEPS STANDING BARBELL CURL 75% / 80% / 85% 1RM one rep: ASSISTIVE: * Dumbbell Curl Preacher Curl CALVES Donkey Calf Raise Seated Calf Raise ____ /____ /____

80% / 85% / 90% 1RM ____ /____ /____/____ 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____ 20 reps 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____

85% / 90% / 95% 1RM ____ /____ /____/____ 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __ 20 reps 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __

______

50 % / 55% / 60% 1RM ____ /____ /____ ____ /____ /____ 20 reps 50 % / 55% / 60% 1RM ____ /____ /____ ____ /____ /____

______ ______

______ ______

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 15 30 seconds

* For number of reps per set see Weekly Guidelines.

Consistency is huge, says Waterman. It takes time to build strength, so dont expect results overnight. If you make this a lifetime goal, just give it time and youll grow.

Next Month in ULTRA

oin us next month when John Mother Dunn, head strength coach of the New York Giants, and Jackie Berning, PhD, RD, sports nutritionist for the Denver Broncos, serve up new training guidelines and nutrition dishes for packing on more lean muscle. Until then, train hard and train smart! See ya next month!

Per Bernal

1 18

(Continued on page 119 )

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

See page 116 for Weekly Guidelines.

Optional set.

DAY 4
Cardio: 20 minutes at moderate intensity (approximately 65% MHR) Stretch: Triceps, upper and low back, neck

WEEK
TRICEPS CLOSE-GRIP BENCH PRESS one rep: ASSISTIVE: * Seated Overhead Dumbbell Extension Pressdown TRAPS Dumbbell Shrug ABS Decline Reverse Crunch Decline Crunch

1
75% / 80% / 85% 1RM ____ /____ /____ 50 % / 55% / 60% 1RM ____ /____ /____ ____ /____ /____ 20 reps at 50 60% 1RM ____ /____ /____ / ____ / ____

2
80% / 85% / 90% 1RM ____ /____ /____ /____ 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____ 20 reps at 55 65% 1RM ____ /____ /____ / ____ / ____

3
85% / 90% / 95% 1RM ____ /____ /____/____ 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __ 20 reps at 60 70% 1RM ____ /____ /____ / ____ / ____

100% 1RM for each exercise: ______

______ ______

______

20+ reps: 20+ reps:

____ /____ ____ /____

____ /____ ____ /____

____ /____ ____ /____

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 15 30 seconds

DAY 5: Rest

DAY 6
Cardio: 20 minutes at moderate intensity (approximately 65% MHR) Stretch: Low back/glutes, quadriceps, hamstrings, calves, hip adductors and abductors

WEEK
LEG PRESS one rep: ASSISTIVE: * Hack Squat Leg Extension Barbell Romanian Deadlift Seated Leg Curl CALVES Donkey Calf Raise Seated Calf Raise

1
75% / 80% / 85% 1RM ____ /____ /____ 50 % / 55% / 60% 1RM ____ /____ /____ ____ /____ /____ ____ /____ /____ ____ /____ /____ 20 reps 50 % / 55% / 60% 1RM ____ /____ /____ ____ /____ /____

2
80% / 85% / 90% 1RM ____ /____ /____ /____ 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____ ____ /____ /____ ____ /____ /____ 20 reps 55% / 60% / 65% 1RM ____ /____ /____ ____ /____ /____

3
85% / 90% / 95% 1RM ____ /____ /____ /____ 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __ ____ /____ /____ ____ /____ /____ 20 reps 60 % / 65% / 70% 1RM ____ /____ /___ __ ____ /____ /___ __

QUADS / GLUTES / HAMSTRINGS

100% 1RM for each exercise: ______

______ ______ ______ ______

______ ______

Stretch: Full-body stretching; 2 4 sets, holding each stretch for 15 30 seconds

* For number of reps per set see Weekly Guidelines

DAY 7: Rest

M&F
January 2000 MUSCLE & FITNESS 1 19