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PHIL HEATH GUEST POSING VIDEO!
October 26, 2011

Last weekend at Jon Lindsay’s IFBB/NPC Titans Grand Prix, the fans were treated to a lot more than a great contest. Reigning Mr. Olympia Phil Heath was in the house and took the stage for a memorable guest posing appearance. “The Gift” was still in great condition and looking as freaky as ever! Check out the video below!

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Hosted by Dan Solomon, Lee Thompson and Chad Nicholls, if you missed the Live broadcast, head on over to www.BodybuildingRadio.com and, as always, check out the PBW replays right here on the PBW Player located at the FlexOnline home page!

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Since this article is about weight training for women, I will focus my writings on that subject. If you have physical goal that include gaining a lot of muscle and strength, you can follow the routines found in the Bodybuilding, Powerlifting, or Strongman sections. If you are someone who wants the lean muscular look that I described in the first paragraph, then this article is for you.

The selection of weight training exercises for women are dependant on their physical goals. This Women’s workout routine entails 3 days of lifting weights per week, and 3 days of cardiovascular training. On the weight training days, the repetition range will vary from 8 to 25, and the rest periods will be short. This will work the muscles hard enough to make them firm and defined. The high repetitions combined with the cardiovascular workouts will burn calories and body fat at an increased weight. Your metabolism will be running at a faster rate, and together with following a sensible nutrition plan, you can reach your goals!

The Best Weight Loss Program

LEG EXERCISE
On your first day of weight training for women we will start with squats. Click on the highlighted area if you have any questions about the proper form for the squat.
Start with a weight that you can squat for 15 easy repetitions. Stretch and rest for about 2 minutes. Load the bar to a weight that you can squat for 20 repetitions, but only do 15. The reason that I am having you stop at 15 reps, is so that you will be able to complete all of your sets with the same weight. Do this for 4 sets, stretching and resting for only 1 minute between sets.

PRESSING EXERCISE
The second exercise in our weight training for women program is an upper body pressing exercise. On day 1 we will do Incline Dumbbell Presses. Lie back on an Incline bench with a pair of dumbbells held at the sides of your chest. Press the weights smoothly up and lock your elbows, touching the dumbbells together at the top. Lower the weights under control, back to the starting position, and repeat. Begin with a weight that you can easily press for 15 repetitions to warm up. Your first working set will be with a weight that you can press for 10 to 12 repetitions, but only do 8. Stretch your chest, shoulders and arms while resting for 1 minute between sets. Do 4 sets of 8 repetitions at the same weight. Your heart should be beating rapidly, and you should be breathing heavily. That is a good sign that you are working hard enough to get the results you want.

BACK EXERCISE
The third exercise in our weight training for women program is a back exercise. On day 1 we will do Lat Pulldowns. Go to the Lat Pulldown machine in your gym and take a wide grip on the bar. Sit down and secure your legs under the pad. Begin by pulling your shoulders back and together while arching your back slightly. Pull your elbows down and back and push your chest out until the bar meets it. The bar should contact your chest just below the collar bone. Pause for a moment in that position, and then return to the starting position under control. Use a light weight for a warm up set, and do about 15 repetitions. Stretch and rest for 1 minute, and get ready for your first work set. Set the weight stack to a weight that you can do properly for 20 repetitions, but just do 15. Complete 4 sets of 15 with 1 minute of stretching and rest between each one.

ABDOMINAL EXERCISE
The final exercise of the weight training for women day is crunches. Lie flat on your back with your lower legs resting on a bench. Cross your arms across your chest and curl your shoulders up off the ground and toward your hips. When your shoulders are approximately 3 or 4 inches off the floor, crunch your shoulders toward your hips while exhaling forcefully. This should cause your abdominal muscles to contract completely. Sometimes you can improve the contraction by lifting your buttocks off of the floor slightly. You may have to practice that for awhile to master it, but it definitely improves the quality of the crunch. On this exercise, perform 4 sets of 25 repetitions with only 30 seconds in between sets.

This concludes the training for day 1. Day 2 in our weight training for women routine will be similar, but the exercises will change. For example, the first exercise on day 2 will be Leg Presses instead of Squats. The second exercise will be Seated Dumbbell Presses overhead, and the third exercise will be Seated Rows. The abdominal exercise can be another of your favorite ab exercises, but I recommend Rope Crunches. This is where you kneel down in front of an overhead cable on a pulley. You hold the handle against the top of your head and perform a crunch by pulling your shoulders down toward your hips and crunching while in this kneeling position.

The weight training for women program requires that we alternate these two similar weight training workouts each day. For example, on Monday, perform the Day 1 workout routine. On Wednesday, perform the Day 2 workout. On Friday, perform the Day 1 again, and on the next Monday, continue with the Day 2 routine. Wednesday is the Day 1 routine, and so on.

CARDIOVASCULAR EXERCISE
Tuesday, Thursday, and Saturday would be your cardiovascular training days. A discussion on weight training for women would not be complete without cardiovascular training. This one comes down to personal preference. The main goal is to get your heart rate going and keep it there for at least 30 minutes. Some may love to run, others may prefer a brisk walk, and others a spinning class. To achieve the goal of a lean, muscular physique you will need to spend some time and give some serious effort to your cardiovascular training. That is why the best thing to do is to find one of these activities that you like. If you can find several different ways to do your cardio, you can rotate them from day to day and keep it a little more interesting.
While you may begin with only 30 minutes, most likely you will have to gradually increase that amount of time to achieve the low level of body fat you desire. Many people find that they require 1 to 2 hours per session to get the results they want.

Weight training for women requires proper training.

SUMMARY
In summary, your training breaks down like this:

Monday- Weight Training
Tuesday- Cardiovascular Training
Wednesday- Weight Training
Thursday- Cardiovascular Training
Friday- Weight Training
Saturday- Cardiovascular Training
Sunday- Off

There you have it! The comprehensive application of Weight Training for Women. While this workout schedule may appear simplistic, it is effective. The only thing that will determine your success is your hard work and dedication to following this program.

BURNEIKA ON CALF TRAINING

“I’m a former strongman, so I believe in always training heavier. Get stronger and get bigger. And that includes calves. Some people train calves too light and just do high reps all the time. I think it’s important to stay with moderate reps and always use more weight if you can.”

WORKOUT 1
ROBERT BURNEIKA’S CALF ROUTINE
EXERCISE SETS REPS
Seated calf raises 5-6 15

WORKOUT 2
ROBERT BURNEIKA’S CALF ROUTINE
EXERCISE SETS REPS
Seated calf raises 4 15
Standing calf raises 4 15
Machine donkey calf raises 4 15

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Don’t worry if you’re not there yet, you’re about to learn eight sure-fire methods that will help you earn braggingrights in and out of the gym.

So what’s the big deal about the bench press anyway? You’re not playing sports or trying to compete, why is this legendary exercise so vital to an attention grabbing physique? In fact for those of you who think the bench press is simply for the ego, you’re wrong. It’s true no other exercise is more frequently talked about. However it’s not so strange when you think about it. The bench press is a core fundamental exercise for developing upper body strength. You’re not only working your pectorals (chest), you are also working your anterior deltoids (front shoulders), triceps brachii, and latissimus dorsi (back). If you could pick just one exercise to acquire a full round chest with some functional power to go with it, you would be wise to go with the bench. You just can’t develop the same upper body with any other exercise.

As a personal trainer I have seen hundreds of people strive for a 300-pound bench. The truth is most people make the same mistakes, but they can easily be changed to help you start an explosive growth spurt of your own.

Mistake Nr.1: Less is more.

By far the biggest mistake people make is “wanting it” so bad that they overtrain. It’s human nature, if we don’t see the gains we’re looking for the common sense solution is to work harder and harder. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress.

Mistake Nr.2: Full body workouts.

Let’s get you set up on a new split where you can give each muscle involved in the bench press the attention it needs. Remember, there’s more to the bench press than just your chest. For maximum recovery you should only train each body part once per week with an optimal workout split. If you still think you need to bench two or three times a week, see mistake #1. You have time to workout 45-minutes a day, 4-days a week don’t you?

Mistake Nr.3: Self-doubt.

Hopefully you don’t need a pep talk, but here it goes anyway. Excuse me as I impersonate motivational speaker Anthony Robbins for a moment. Your subconscious mind believes whatever you tell it, so do yourself a favor and program it with positive thoughts. I cringe every time someone asks me for a spot and they bash themselves before they even start the lift. Comments like, “I don’t think I’ll get very many reps,” or “I can’t do this much, but I’ll try.” If you’re not confident, fake it, and tell yourself you’re going to succeed. Trying is a part of failing. If you’re afraid to fail, you’re afraid to try.

Mistake Nr.4: Bad form.

Let’s work on some mechanics. After practicing a few of these techniques you should be able to boost your bench press by a minimum of 25 pounds.

* Widen your grip a little bit. The wider your grip, the less distance the bar has to travel. Therefore it makes sense that you’d want to grip the bar as wide as possible. If you have been benching with a closer grip this will take some getting used to, but will make a big difference in a few weeks. To determine your grip, assume a natural push-up position and then bump it out approximately 3-inches.

* Another way to decrease the distance the bar has to travel is to retract your shoulder blades. Try to squeeze your shoulder blades together during the entire movement. This will give you a more stable surface to bench from. * Keep your feet on the floor and drive with your heels. If you see someone kicking or flapping their legs in the air, as they turn blue trying to push the weight you’ll know that they are off centered and it’s costing them some serious poundage. Keep your heels on the floor to help you generate power.

* Arch your back. Your butt, shoulder blades, and head should always be in contact with the bench, but it’s okay to arch your lower back. If this isn’t natural for you, you can place a foam roller under your lower pack for practice. Many people have asked what the point of this technique is. Again, it shortens the distance the bar needs to travels.

Is this cheating? Not at all, this is a regulation lift. If you want to completely isolate your chest head over to the pec deck machine to finish up. It’s good that you’re learning to use more than just your chest when you bench press. Don’t be surprised if two days later you feel sore in your back, chest, shoulders, and triceps.

Mistake Nr.5: Too many warm-up sets.

Don’t get me wrong you certainly need to properly warm-up. However you should do so with some very light weighst, push-ups, and stretching. You don’t want to exhaust your muscles before you get to your working sets. Most people pyramid up and then wonder whey they can’t get the weight on their last set. By doing lighter warm-up sets you will save your energy for the heavier weights and a big finish.

Mistake Nr.6: Neglecting your back.

Strong lats or “wings” are very important to the negative phase of the bench press. Your back is the center of support for the weight as you lower it to your chest. That’s why blasting your back is so important and must not be skipped. Try some T-bar rows, or bent over barbell rows to strengthen your back. You’ll notice that it’s almost the exact opposite or antagonistic lift to the bench press.

Mistake Nr.7: Lack of goals.

So you want to increase your bench press. That makes the two of us. The problem with this statement is it’s much too vague. I want you to pull out your pen and paper. Write your goal down on four separate sheets of paper in bold letters. “ACHIEVE A ______ POUND BENCH PRESS BY ______.” The simple task of writing your goal on paper brings you closer to completion. This act will make your goal more concrete, increasing the likelihood of achieving it. Now post these pieces of paper on your fridge, dashboard, computer screen, and dresser to constantly remind you of your goal.

Mistake Nr.8: Lack of variety.

The human body is an amazing system. Whatever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively. Always stay one step ahead by changing your workouts when you feel you’re not making the gains you expect. If you’re like me and want to look good while, while having some strength to back it up you’ve probably been training with reps between eight and twelve. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks. You’ll be pleasantly surprised to see how your body reacts if you haven’t tried this before.

If you can avoid these common pitfalls and you’re open-minded enough to try something new you’ll soon be bench pressing more than you dreamed possible. Take it from me, the man who was stalemated at a 275-pound bench press for more than three years! Learn from others mistakes and watch your bench press sore. Your wife or girlfriend will be admiring your muscular upper body while your friend’s are dying to learn your secrets.