The Body Sculpting Bible for Women by James Villepigue, Hugo Rivera Page A
Authors: James Villepigue, Hugo Rivera
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of injury dramatically since you will need to use a weight that you can control in order to perform the prescribed amount of reps. (Note: This rule does not apply to the calves and abdominals as these muscles usually respond better to higher repetition ranges, in the order of 15-25 reps) .
FAQ :
Can I ever go below or exceed the 8 to 15 repetition range?
ANSWER:
Absolutely! For all intents and purposes, the rep ranges that we recommend are for the workouts in the book. There may be times that you would benefit greatly by either doing more or fewer repetitions. It all depends on your goals and routine.
Training must be progressive . Progression means one more repetition than the last time the exercise was performed or a little bit more weight if you are able to do more than 15 repetitions for a particular exercise. It is important to understand that you will not be able to increase weight or the number of repetitions every session. However, progression comes in many forms, like performing more work within the 60-minute period. The overall goal of a training routine is to ensure progression over a period of time to bring about continuous improvements in muscle tone and definition.
Training must be varied . This principle is vital to ensure continuous gains in strength and muscle tone as well as to prevent boredom. Variation does not necessarily mean changing all of the exercises in your program. Variation can occur in the form of using different techniques to stimulate the muscle, changing repetition and set parameters, and even changing the rest between sets or simply changing the width of your grip placement on the bar to help isolate specific muscles. As you will soon see, the 14-Day Body Sculpting Workout makes full use of this principle since every two weeks your routine changes, providingyou the variation that your body needs to keep achieving results.
Training must consist primarily of free weight basic exercises . Only free weight basic exercises provide the fast results you are looking for because they recruit the most muscle while you are performing them. Besides, the body is designed to be in a three dimensional universe. Whenever you use a machine you limit your body to a two-dimensional universe and consequently you limit the amount of muscle fibers that are going to do work. However, not all machines are bad. Some definitely have a place in our weight-training program because they allow you to isolate the muscle in a way that no free weights would allow you to do. However, our program should be mostly based on barbells, dumbbells and exercises where the body moves through space such as the dip, the pull-up and the squat. The best exercises for each body part are the following:
BACK
BASIC EXERCISES
Dumbbell one-arm row, pullover, pull-up, bent-over barbell row.
ISOLATION EXERCISES
Stiff-arm pull-down, low-pulley row.
CHEST
BASIC EXERCISES
Incline bench press (and its dumbbell version), flat bench press (and its dumbbell version), chest dip, and push-up.
ISOLATION EXERCISES
Chest fly (incline and flat versions), incline cable crossovers.
THIGHS AND BUTTOCKS
BASIC EXERCISES
Barbell squat (and its dumbbell version), ballet squat (and its dumbbell version), lunge, leg press.
ISOLATION EXERCISES
Leg extension.
HAMSTRINGS
BASIC EXERCISES
Stiff-legged deadlift (and its dumbbell version), leg press (feet high on the platform), lunge (how far you extend your leg when you do this exercise determines which leg muscle is activated the most. The farther away from the torso that you extend your leg, the more you hit the hamstrings).
ISOLATION EXERCISES
Lying leg curl, standing leg curl, seated leg curl.
FAQ:
I see all the regulars at the gym using machines. Are machines better than free weights?
ANSWER:
Free weights allow the muscles to be stimulated on many different levels. In order to prevent the free weights from wobbling around while you lift them, additional stabilizing and balancing muscles assist during the
FAQ :
Can I ever go below or exceed the 8 to 15 repetition range?
ANSWER:
Absolutely! For all intents and purposes, the rep ranges that we recommend are for the workouts in the book. There may be times that you would benefit greatly by either doing more or fewer repetitions. It all depends on your goals and routine.
Training must be progressive . Progression means one more repetition than the last time the exercise was performed or a little bit more weight if you are able to do more than 15 repetitions for a particular exercise. It is important to understand that you will not be able to increase weight or the number of repetitions every session. However, progression comes in many forms, like performing more work within the 60-minute period. The overall goal of a training routine is to ensure progression over a period of time to bring about continuous improvements in muscle tone and definition.
Training must be varied . This principle is vital to ensure continuous gains in strength and muscle tone as well as to prevent boredom. Variation does not necessarily mean changing all of the exercises in your program. Variation can occur in the form of using different techniques to stimulate the muscle, changing repetition and set parameters, and even changing the rest between sets or simply changing the width of your grip placement on the bar to help isolate specific muscles. As you will soon see, the 14-Day Body Sculpting Workout makes full use of this principle since every two weeks your routine changes, providingyou the variation that your body needs to keep achieving results.
Training must consist primarily of free weight basic exercises . Only free weight basic exercises provide the fast results you are looking for because they recruit the most muscle while you are performing them. Besides, the body is designed to be in a three dimensional universe. Whenever you use a machine you limit your body to a two-dimensional universe and consequently you limit the amount of muscle fibers that are going to do work. However, not all machines are bad. Some definitely have a place in our weight-training program because they allow you to isolate the muscle in a way that no free weights would allow you to do. However, our program should be mostly based on barbells, dumbbells and exercises where the body moves through space such as the dip, the pull-up and the squat. The best exercises for each body part are the following:
BACK
BASIC EXERCISES
Dumbbell one-arm row, pullover, pull-up, bent-over barbell row.
ISOLATION EXERCISES
Stiff-arm pull-down, low-pulley row.
CHEST
BASIC EXERCISES
Incline bench press (and its dumbbell version), flat bench press (and its dumbbell version), chest dip, and push-up.
ISOLATION EXERCISES
Chest fly (incline and flat versions), incline cable crossovers.
THIGHS AND BUTTOCKS
BASIC EXERCISES
Barbell squat (and its dumbbell version), ballet squat (and its dumbbell version), lunge, leg press.
ISOLATION EXERCISES
Leg extension.
HAMSTRINGS
BASIC EXERCISES
Stiff-legged deadlift (and its dumbbell version), leg press (feet high on the platform), lunge (how far you extend your leg when you do this exercise determines which leg muscle is activated the most. The farther away from the torso that you extend your leg, the more you hit the hamstrings).
ISOLATION EXERCISES
Lying leg curl, standing leg curl, seated leg curl.
FAQ:
I see all the regulars at the gym using machines. Are machines better than free weights?
ANSWER:
Free weights allow the muscles to be stimulated on many different levels. In order to prevent the free weights from wobbling around while you lift them, additional stabilizing and balancing muscles assist during the
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