DRILL TO YOUR CORE
Use timed circuit training to burn fat as you build your upper body
SURE, YOU COULD prep for a shirtless beach debut by working your upper back and core, but that may not burn the flab in front of those muscles. That’s what this workout can do. “Done as a timed circuit, these three exercises have a metabolic component that can help you grow lean,” says its creator, strength and conditioning coach Chris Bathke.
H ROTATIONAL SQUAT 5 reps per leg
Stand with your legs straight and toes pointed forward. Step back diagonally and to the right with your right foot, your toes now pointed out. Keep your torso upright, elbows bent and eyes forward. This is your starting position. Drop into a deep squat, keeping your right foot flat on the floor while letting the toes of your left foot rise, and extend your arms out to the front as you squat down. Return to the starting position to complete one rep.
muscle cdmpass
|
MUSCLE |
|
|
GUY |
| Expert workout advice from sports scientist Paul Haslam |
| □ |
What are the best moves to build biceps and triceps mass? – EW
| S |
The consensus among experienced weight trainers is that the close- grip (underhand) chin-up is best for biceps, while the bar dip is best for triceps. Analysis of each helps explain their efficiency in the creation of larger arms: 1) they are both compound (multi-joint) exercises that allow greater loads to be utilised compared with their isolation (single-joint) counterparts. The correlation between muscle size and weight lifted is well established; 2) they are both “natural” exercises that are involved in climbing and scaling
- activities that were commonplace in our evolutionary past.
In my experience, the body responds better to these actions compared with free weights and resistance machines. You only have to witness the arm development of top-level gymnasts, achieved from performing these types of movements alone.
| □ |
I used to be a big swimmer, but now that I’ve stopped, I have a chest to rival my girlfriend’s. How can I blow away my man-cans? – SM
| И |
Your man boobs are a product of efficient male energy storage, an adaptation to help our species survive periods of famine. In the Developed World, modern man no longer has extended periods of little food, and driven by your hormones, fat readily accumulates around the torso.
I recommend a two-pronged attack. First, high-intensity interval training. Research has shown that this stimulates the body to reduce the deep-trunk fat stores associated with your problem.
Using a work/recovery ratio of 1:1, perform 1-2 minutes of high-intensity (>85 per cent maximum heart rate) exercise, followed by the same time period of low-intensity training (<65 per cent max HR). Start with 30-minute sessions and progress up to 60 minutes. Swimming, running, cycling, rowing and the cross-trainer are all good options. Second, do some upper-pec movements
- incline barbell press, incline dumbbell press/fly. These will help add mass to the clavicle region and assist in creating an illusion of having less lower-pec volume.
Got a question for Paul? Log onto yahoo7.com.au/menshealth.