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Workout Plans that Build Muscle
A Muscle Plan for Every Man
Use this guide to create your very own cutting-edge exercise routine
By
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Get Fit Flying Solo
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1
Which exercises should I include?
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2
What should I do first?
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3
How many sets/reps?
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4
How will I make progress?
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5
How can I keep my program fresh?
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6
What about core training?
What about core training?
I use two categories of core exercises in my workouts. If you're working out three times a week, I suggest doing anti-extension exercises twice and anti-rotation exercises once.
1. ANTI-EXTENSION EXERCISES
In these exercises, your goal is to prevent your lower back from bending backward beyond its naturally arched position. The simplest and most useful one is the plank, held for time. As you advance, you can do rollouts with an ab wheel or a barbell.
Plank
Assume a modified pushup position with your weight on your forearms and toes. Keep your body straight from neck to ankles, and hold for 30 seconds. Do a total of 3 holds. To upgrade this exercise, check out The Around-the-World-Plank.
Barbell Rollout
Secure a 10-pound plate on each side of a barbell. Kneel on the floor and grab the bar with a shoulder-width, overhand grip, keeping your shoulders over the bar. Squeeze your glutes and stiffen your core as you slowly roll the bar forward as far as you can without losing the natural shape of your lower back. Pull the bar back to the starting position. Do 2 or 3 sets of 6 to 8 rollouts.
2. ANTI-ROTATION EXERCISES
In these exercises, your goal is to prevent your lower back from twisting. Side planks, held for time, help develop strength and stability in a fixed position. The cable core press is a more advanced move.
Side Plank
Lie on your left side with your weight on your left forearm and the outside edge of your left foot. With your body straight from neck to ankles, hold for 30 seconds (or as long as you can). Keep your hips raised and pushed forward. Repeat on your right side. Do 2 holds on each side.
Cable Core Press
Attach a stirrup handle to a cable machine at about chest height. Stand sideways to the cable stack and grab the handle, holding it against your chest with both hands. Set your feet shoulder-width apart. Press the handle straight out in front of you, keeping your torso upright and shoulders square while resisting the pull toward the machine. As you push the handle away from your body, don't allow your torso to rotate. Hold for 2 seconds, and return to the starting position. Do 8 reps, switch sides, and repeat. Do 2 sets.
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