I'm about to reveal to you the 5 most critical weight training exercises and how to do them the Bare Minimum
Training way!
Now, these exercises just weren't picked out of thin
air, or because I like one more than the other.
No, no. These critical exercises were picked after
years of weight training, bodybuilding, sports training,
research, and experience in the trenches just plain ol'
busting my @ss! (And also some more good-ol' trial-and error.)
But after years, and years of my pain, you'll be able
to reap the rewards!
Click Image To Enlarge.Author, Bill Belfert.
For starters there are literally thousands of
exercises you can choose from. How does the "average Joe"
just like you and me know where to start?
That's just it, just like when I started out, I was just as confused as you are and I had
no idea where to begin just like you. Man, I put in my
share of marathon workouts. I'm talking like 2 to 3 hours a
night, 6 nights a week! I hust have been crazy!
But try to tell a testosterone-loaded 20-year-old kid
that in order to get better results, you have to cut back
on their training and he'll take a shot at you!
As a result of all of the time in the gym, I was
always feeling tired, always had aches & pains, and I was
always getting sick. Back then I was just too damn stupid
to figure out that I was grossly overtraining!
I was young and naive then, but the funny part is, if
I was able to go back in time and didn't know what I know
now, I would probably end up doing all the wrong exercises
and the wrong workouts all over again!
Please don't make these same mistakes just as I did!
What I'm about to reveal to you is the shortest path
possible to your best body ever!
The first thing you have to understand is this - If
you go to any gym or fitness facility, the mass majority of
people are working out far too long by performing way to
many exercises and far too many sets and reps.
If you're working out alone and not with a training
partner, there is no reason what so ever that you shouldn't
be haulin' @ss out of there after a quick 15 minutes!
And if you're with a training buddy, then it should
only take you a swift 25 minutes!
Click Image To Enlarge.If You're With A Training Partner,
It Should Only Take 25 Minutes.
Chest & Triceps:
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Let's see, the above workout would take probably a
good 60 to 70 minutes to complete. But all those exercises
for chest and for the triceps are not necessary, it's way
too much and constitutes overtraining.
You can accomplish the same results just by doing one exercise that will take all but 5 minutes
of your time! Hmm... let me see, 60 to 70 minutes or 5 minutes. Which
would you choose? That one single exercise that will do
everything above is the incline bench press.
The incline bench press is what is called a "compound
exercise" which means it incorporates the movements of more
than one muscle group. A compound exercise is what will
jumpstart your training on to the next level, and is the
most highly efficient way to do your training. Think of it
as multi-tasking for your workout.
In this case, with the incline bench press, we are
using our chest, shoulder, and triceps muscles. So with
this one, single exercise you accomplish the same workout
results as the whole entire Chest and Triceps routine,
while slashing 65 minutes off of your time spent in the
gym! Bare Minimum Training eliminates 90 percent of the
sets and will cut your workout time in less than half!
Back & Biceps:
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You continue to watch the big guy and you notice he also does a good number of rows and with heavy weight. Learn right here how you can make your back wider! Sample workout included.
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You can accomplish the same results just by doing one exercise that will take all but 5 minutes
of your time! Hmm... let me see, 60 to 70 minutes or 5 minutes. Which
would you choose? That one single exercise that will do
everything above is the bent over barbell row.
The Bent Over Barbell Row is another "compound
exercise" which (again) means it incorporates the movements
of more than one muscle group.
In this case, with the Bent Over Barbell Row we are
using our back, and biceps muscles. So with this one
exercise you accomplish the same workout results as the
whole Back and Biceps routine, while slashing 65 minutes
off of your time spent in the gym!
| FORUM THREAD |
 |
Tips On Bent Over Barbell Row.
I'm struggling to do bent over barbell rows. I hate doing them, and I was hoping for some tips. I find that they fatigue my biceps much more than my back, I also find it quite hard going on the back. I'm going to reduce the weight a little as I think that may be an issue, but can anyone offer any advice on form or any tips with this exercise? - redrabbit.
[ Click here to learn more. ] |
|
You're pulling the barbell up in two seconds and
lowering in four seconds. Inhale while lowering the bar,
and exhale while you pull the bar towards your stomach.
Legs & Shoulders:
| FORUM THREAD |
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Having A Hard Time Building Upper Legs.
I'm having a hard time getting my upper legs bigger than 21 inches. They are currently 21 inches right now. What makes them even look more ridiculous is that my tear drops really stand out, and make the rest of my legs look too small for the size of my tear drop muscles. My upper legs look thin for my upper body and I want to change that. - MuscleGainer.
[ Click here to learn more. ] |
|
For shoulders you would start with 4 sets of shoulder
presses to the front, then 3 sets of lateral dumbbell
raises, then 3 sets of bent over rear laterals, and last
but not least 3 sets of front dumbbell raises.
Phew! That Leg and shoulder workout would take at
least 2 hours!
But once again, you can accomplish the same type of results
just by doing one exercise that will take all but 5 minutes
of your time! 2 hours or 5 minutes, your choice! That one exercise is the Deadlift.
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The Deadlift is once again what we call a "compound
exercise" which means it incorporates the movements of more
than one muscle group.
In this case, with the Deadlift we are using our
legs, back, shoulders and chest muscles. So with this one
exercise you accomplish the same workout results as the
whole, 2 hour-long Legs and Shoulders routine, while
slashing well over one hour and 55 minutes off of your time
spent in the gym!
| Body Part |
Typical Workout |
Bare Minimum Training |
| Chest/Triceps |
70 Minutes |
5 Minutes |
| Back/Biceps |
70 Minutes |
5 Minutes |
| Legs/Shoulders |
2 Hours |
5 Minutes |
| Totals: |
4 Hours 10 Minutes |
15 Minutes |
The above typical workout is usually spaced out over 3
days, while the whole Bare Minimum Training workout is
accomplished in just 1 day.
Later I'll show you how to incorporate
the 5 most critical weight training
exercises, break them up into two
separate workouts and alternate them
every other week to get a great Bare
Minimum workout working out only one
time per week!
Whoa, wait a minute. By now you're probably asking
yourself "How can this be?" Well my fellow BMTers, hang with me for a minute while
I try to justify my above claims!
The best way for me to explain is to use analogies. As
I explained before there is way too much of overlapping in
today's workouts. There is also to many repetitions and
total sets being preformed for all the various muscle
groups.
This is all well and good if you're a professional
bodybuilder but it's a complete waste of time for the
average Joe and Jane like you and me.
We are natural bodybuilders and that means we have
very limited recoverability from the torturous workouts.
We couldn't workout for more than two hours even if we
wanted to! And then if we somehow got through the marathon
session, we would be doing much more harm than good to our
bodies.
Click Image To Enlarge.We Have Limited Recoverability
From Torturous Workouts.
Overlapping we kinda covered in the above workout
scenarios. Why do 4 or 5 exercises with multiple sets if
the same result can be accomplished with 1 exercise with
one set?
Think of this analogy. When someone asks you to turn
on the lights what do you do? Well, the answer is that you walk on over to the light
switch and turn the light switch on, right? Right!
Ok, next question, how many times do you turn the
light switch on to keep the lights on?
"We Couldn't Workout For More
Than Two Hours Even If We Wanted To."
You turn the light switch on only once, don't
you? You don't just stand there and keep turning the light
switch on and off, on and off, and on and off multiple
times, do you? Why not? Because eventually, you'll end up breaking the damn thing
from overusing it!
The same thing happens to our bodies from overusing
(overtraining) them. We end up feeling tired all the time,
getting sick, and just break down our bodies.
Also, all that the light requires to stay on is for
the light switch to be turned on once, that's the trigger
it needs.
Click Image To Enlarge.The Same Thing Happens
To Our Bodies From Overtraining.
For over bodies the trigger for us to build lean
muscle is to do just a little more than we have done
previously. Even if it is only one rep more or 1 1/2 pounds
more than the last time you exercised.
Why do we need to build lean muscle on our bodies? Building lean muscle will boost metabolism and that is what
we want to achieve.
You'll even start burning more calories even while you
rest.
Right now I'm going to let you in on one of the
biggest secrets on burning fat ever revealed:
Lean Muscle Burns Fat!
And, the more lean muscle you have, the more fat you
will burn. That is a statement that you can take to the
bank! I guarantee it!
Listen, all these people that go on these fad diets
are really losing water and lean muscle weight.
They are not losing any fat whatsoever!
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How can they be if I just got finished telling you
that in order for us to lose any fat,(and I did mean any
fat!) you must have lean muscle tissue for the fat to go be
burned up in?
Our bodies are smart; our fat just can't go away it
must be burned up in a muscle cell.
And if you're not doing any Progressive Weight
Resistance Training, well then, you're not building any new
lean muscle tissue.
Which means you won't be burning fat
any time soon!
Don't you see? The people that go on these fad
(starvation) diets turn into "skinny fat" people.
Sure they lose weight, but they lose the wrong kind of
weight.
Forum Threads:
- Fad Diets Vs. A Dietician... - Started By LanceBoggs
"I had tried a variety of fad diets in years pasts such as Atkins, Southbeach, Weight Watchers, and various other things. I was never able to get any gains, and always felt miserable and hungry on these diets. "
- Can Someone Explain Fad Diets To Me? - Started By johntaylorny
"I'm trying to figure out how fad diets work for some folks. They are not natural but they seem to work and I can't figure out how. For example Atkins diet says you are to count carbs, not calories. You must keep your carb intake below 20g per day."
- Fad Diets? - Started By Shea125
"Is it just me, or are honest tailored workout and cutting diets being bastardized and turned into fads? Let's take, for example, the latest mass interest in "low carb" and "carb cycling" - not coming from pre-comp competitors but from folks just wanting to lose (notice I said LOSE not LOOSE) weight. Suddenly, it's the next Atkin's or something."
Since these people usually don't perform any weight
resistance training and are only probably taking diet
pills, and doing hours of aerobic exercise, they are losing
water (from the low calorie, low carb diet) and lean
muscle (from doing to much aerobic exercise and not having
the right amount and the proper ratios of food in their
bodies). So what is left? Fat! They have no muscle tone whatsoever!
What these people should be doing is learning how to
lift weights and get stronger progressively! The only way
to do that is get a little stronger each and every workout. If you're not getting stronger each and every workout
than you are doing something wrong!
Click Image To Enlarge.If You're Not Getting Stronger After
Your Workout, You're Doing Something Wrong.
First thing that you must do is keep a workout log.
This is your roadmap so you don't get lost.
I like using the bench press as an example. How many
times do you hear someone say "how much do you bench?" So
for that reason and that reason only I'm using the bench
press as the example.
What you do need to do is keep track of your each and
every workout and strive to get stronger each and every
workout. Even if it's only one repetition stronger.
Let's say on a Monday you bench-pressed 100 pounds for 7
repetitions. Well your goal for the next Monday is to
bench-press that same 100 pounds for at least one more
repetition.
So you would look in your logbook that the previous
Monday you bench-pressed 100 pounds for 7 repetitions. One
more repetition would be 8. So your goal would be to get at
least 8 repetitions for that exercise.
However, don't stop at 8 repetitions for that
exercise; if you can do more, get 9 or 10 or 11! Stop when
you can't lift the weight anymore. (Note: You'll need
someone to spot you).
"Strive To Get Stronger Each And Every Workout,
Even If It's Only One Repetition Stronger."
If you got more than 10 repetitions, it's time to
increase the weight the next Monday. Increase the weight
to at least 105 pounds on the bench press.
If again you get more than 10 repetitions, you would
then increase the weight the following Monday to at least
110 pounds or even 115 pounds or 120 pounds.
You want to get between 6-10 repetitions each time.
If you increased the weight and only got 5 repetitions,
that's ok, you'll get 6 or 7 repetitions the next week.
As long as you keep increasing your repetitions each
week and you reach 10 or more repetitions in any exercise,
you can increase the weight the next week.
| FORUM THREAD |
|
Rep Range Weight Increase.
I have come back to resistance training after a couple of years off and am assessing a few things. I think I used to have a 2 rep gap in my range (eg 8-10) so that if I could complete 3 sets of 10 reps, I would increase the weight by about 10% and drop to 3 sets of 8 reps. - AverageBob.
[ Click here to learn more. ] |
|
This is an example of Progressive Resistance Training.
It means getting stronger over time, progressively. You
must get stronger every work out. Lifting the same weights
over and over again and talking to your friend will not do
anything to change your body.
The 5 Most Critical Weight Training Exercises &
How To Do Them
- Squats
- Deadlifts
- Incline Bench Press
- Bent Over Rows
- Shoulder Press to the Front
Squats
-
Standing with knees slightly bent, shoulder width
apart with toes slightly pointing outward.
-
Rest the bar across the top of the back and shoulders.
-
Keeping your back straight and head looking forward,
bend from your knees to lower your hips until thighs
are parallel to the floor.
-
Pause, then return to the starting position.
-
Inhale while lowering the weight for a count of four
seconds and exhale while returning to the starting
position for a count of two seconds.
Click Image To Enlarge.Barbell Squat.
Deadlifts
-
Begin with knees bent; feet shoulder width apart with
a barbell on the floor in front of you.
-
Take a one hand over one hand under grip (that's one
hand with your palm facing in and the other hands palm
is facing out) shoulder width apart.
-
Keep head looking forward, back straight keeping the
natural arch in your back, thighs parallel to the
floor, and your rear close to the floor
-
Stand straight up and back straight.
-
Slowly lower the weight to the floor with your back
straight keeping the natural arch in your back and
head looking forward.
-
Repeat for repetitions.
-
Exhale for a count of 2 seconds while trying to stand
Inhale for a count of 4 seconds while lowering the
weight.
Incline Bench Press
Lying on a 45 degree incline bench take a shoulder
width grip on the barbell and slowly lower the bar (count
4 seconds) to slightly touch your upper chest, then without
stopping, press the bar back up (count 2 seconds).
You're pressing the weight up in a count of 2 and
lowering the weight for a count of 4. Inhale while
lowering the bar and exhale while pressing the bar back up.
Bent Over Row
Take an underhand shoulder width grip on a barbell.
With legs shoulder width apart, lower your rear as if you
were almost sitting in a chair, head looking forward and
back straight keeping the natural arch in your back.
Pull the barbell toward your stomach and try to
squeeze your shoulders together from the back. Hold for
one second and then lower barbell to the starting position.
Repeat.
Shoulder Press to the Front
While sitting on a 90-degree bench, take a shoulder
width grip on the bar. Bring the bar to the starting
position and while you exhale push the bar up overhead in a
count of two seconds.
Then while you inhale, slowly lower the bar in a count
of four seconds to the starting position
Now as I promised before, I will now show you a way how to
incorporate these 5 most critical weight training exercises
in such a way that you need only to perform a weight
workout only once a week for about 15 minutes and totally
transform your body! Keeping in mind of course you will
also need to be using proper nutrition as well!
Click Image To Enlarge.Shoulder Press To The Front.
Workout A
- The Squat
- Bent Over Rows
- Incline Bench Press
Since we're only going to be weight training once per
week we want to combine these workouts to get a total body
effect.
Squats in and of themselves do work your entire body!
And if done the way I suggested, you should really not have
to perform any other exercise.
Squats work your quads, hamstrings, calves, back, abs,
shoulders and chest.
And to top it all off, Squats if done correctly are a
kick-butt cardiovascular workout!
No cardio needed. Don't believe me? Try a good hard blood-pumping set of
10 done the Bare Minimum Way and see if you don't need to
sit down for a while.
| RELATED ARTICLE |
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Barbell Squats!
A barbell squat is a push-type, compound exercise which works primarily your quadriceps, but also trains your glutes, hamstrings, and calves.
[ Click here to learn more. ] |
|
After Squats we're off to Bent Over Rows
Bent Over Rows work your back, biceps, abs, and rear
deltoids.
Bent Over Rows are also excellent for your cardiovascular
system!
Then last and not least, Incline Bench Press.
Incline Bench Press works the chest, triceps, and
shoulders.
Workout B
- Deadlift
- Shoulder Press To The Front
Deadlifts are a lot like Squats, they work the entire
body, and so if you had to, you could really get away with
solely doing Deadlifts as a total body exercise.
Deadlifts work the legs, back, shoulders, arms, and chest.
Deadlifts are also another serious kick-butt cardiovascular
exercise.
Again, when done correctly... no cardio needed!
Then it's on to the Front Shoulder Press.
Shoulder Press to the Front works your shoulders, triceps,
and abs.
Conclusion
There you have it! Two short-and-sweet 15-minute workouts
combined with proper nutrition to get you to your best body
ever, permanently! All you need to do is alternate Workout A one week, and
Workout B the next week.
Copyright © Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program.
billbelfert@yahoo.com
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