While the rest of America is packing on the pounds, you'll spend the next four weeks sculpting your newly acquired muscle. And when you're sweating in the gym, remember to focus on the lowering of the weight, not the lifting says Andrew Harris, M.S., C.S.C.S., strength coach at PEAK Strength & Conditioning.

"The eccentric, or lowering, as well as the static action-the pause-are responsible for the greatest improvements in strength and size," says Harris.

Training Guidelines

Frequency of training

Beginner:
If you're new to the iron game (less than 12 months of consistent strength and conditioning experience) consider yourself a beginner. In addition, it's a good idea to follow the beginner plan if you've been away from the gym for two or more months. You will make steady progress with just two sessions each week.

Be sure to rest 48-to-72 hours between training days. Monday/Thursday, Tuesday/Friday or Wednesday/Saturday training splits work best. For example, perform Schedule A on Monday and Schedule B on Thursday.

Intermediate/Advanced:
If you have been involved in organized strength training and conditioning exercise for the previous year or more, you're in the Intermediate/Advanced category. Perform three workouts per week, alternating between Schedule A and Schedule B.

Recording Your Workouts

Keep track of the forces used, as well as the number of repetitions completed for each set. We've provided a training log for the Intermediate/Advanced athlete; however, beginners can use the same template by eliminating the third workout in each week.

(Excel) Phase 7 Schedules

Dynamic Warm-up

Warm up on the stationary cycle or treadmill for five minutes prior to beginning your workout. Your warm-up session should increase body temperature and make you sweat, without causing fatigue.

Exercises

Here is the list of recommended exercises for this phase.

RESISTANCE TRAINING EXERCISES
PHASE 7: STRENGTH 3A

• DB squat to shoulder presses
• Barbell lunges
  
• Cable standing alternate arm shoulder presses
• DB SB prone shoulder presses
• Cable standing triceps press downs
  
• DB standing triceps extensions
• Machine seated calf flexions

      (Excel) Printable Log Of PHASE 7: STRENGTH 3A.

CORE EXERCISES
PHASE 7: STRENGTH 3C

• Stability ball supine hip extensions
  

  Stability Ball Supine Hip Extensions.

• Stability ball prone bridges

      (Excel) Printable Log Of PHASE 7: STRENGTH 3C.

RESISTANCE TRAINING EXERCISES
PHASE 7: STRENGTH 3B

• Dumbbell seated calf dorsiflexions
• Barbell incline chest presses
  
• Dumbbell standing one-arm rows
  
• Cable incline chest flyes
  
• Cable kneeling alternate arm lat pulldowns
• Dumbbell standing biceps curls
  
• Cable standing biceps curls
  

      (Excel) Printable Log Of PHASE 7: STRENGTH 3B.

CORE EXERCISES
PHASE 7: STRENGTH 3D

• Supine straight-leg pelvic tilts
  
• Stability ball prone hip extensions:

  

  Stability Ball Prone Hip Extensions.

      (Excel) Printable Log Of PHASE 7: STRENGTH 3D.

CARDIOVASCULAR EXERCISES
PHASE 7: STRENGTH 3C/D

• Treadmill
  
• Stationary cycle

      (Excel) Printable Log Of PHASE 7: STRENGTH 3C/D.

FLEXIBILITY EXERCISES
PHASE 7: STRENGTH 3C/D

• Stability ball kneeling one-arm lat stretches
  
• Seated hurdler stretches
  
• Kneeling calf stretches
  
• Standing quad stretches

      (Excel) Printable Log Of PHASE 7: STRENGTH 3C/D.

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