1. Standard crunches
Abs are all about body fat. Once you get your percentage into
single digits, try doing planks (work up to holding the position
for 2 to 3 minutes) and Swiss-ball crunches (start with 10 reps
and work up to 30 to 40). "Both are better than the standard
crunch for bringing out your abs," says Tom Seabourne, Ph.D.,
C.S.C.S., an exercise physiologist and sports psychologist at
Northeast Texas Community College in Mount Pleasant.
2. Protein
Too much of a good thing can be, well, a bad thing. "Your body
can use only so much protein, and then some of it is just
converted into fat instead of going to your muscles," says Mike
Bracko, Ph.D., C.S.C.S., an exercise physiologist at the
Institute of Hockey Research in Calgary, Alberta. He recommends
consuming no more than 0.5 to 1 gram of protein per pound of
your body weight each day.
3. Calf Raises
"Squats work all those tiny muscles in and around the calves, so
you don't need to use calf-raise machines," says Seabourne. He
recommends doing three sets of eight to 12 squats with heel
raises. Lower your body with your feet flat on the floor until
your thighs are parallel to the floor. Pause, then stand back up
and rise onto the balls of your feet.
4. Jogging
If you're devoting too much time to cardiovascular workouts, it
could be compromising your muscle development. When you jog, you
use mostly slow-twitch muscle fibers, and the constant pounding
seems to have a shrinking effect on your upper-body muscles.
It's best to do sprints for your cardio at a track or football
field. On a treadmill, after a light 3-minute warmup jog, sprint
for 30 seconds, then rest for a minute, and repeat this sequence
for 10 minutes.
5. Curls
"Curls are a waste of time because they isolate a muscle group
that's the size of an orange," says Juan Carlos Santana, M.Ed.,
C.S.C.S., director of the Institute of Human Performance in Boca
Raton, Florida. Instead, work larger muscle groups with pulling
exercises such as lat pulldowns and rows, both of which also
work your biceps. Then do two or three sets of 12 to 15
repetitions of either barbell curls or standing dumbbell curls,
says Santana.
6. Workout Streaks
"I've observed that when people finally take a day off in their
weekly strength programs, they start to get stronger and
bigger," says Seabourne. That's because muscles grow during
rest. Two days a week of strength training per muscle group is
all you need.
7. Rest Between Sets
"Less rest time can sometimes increase the amount of
testosterone your body is producing," says Bracko. Try
supersets--performing two exercises back to back without rest.
For instance, do a set of bench presses immediately followed by
a set of seated cable rows. Then rest for 90 to 180 seconds.
8. Leg Extensions
Switch to body-weight lunges instead. Leg extensions isolate
only your quads, while lunges work your quadriceps and butt and
force you to stabilize your abs, lower back, and hips.
9. Bench Presses
Do more pushups, which build core musculature and upper-body
strength. Santana recommends limiting your bench presses to
three to five sets per week and incorporating six to 12 sets of
pushups, including three-point pushups and those in which you
wear a weighted body vest, elevate your feet, or hold a medicine
ball between your hands.
10. Chest Stretches Between Sets of Bench Presses
For up to 15 minutes following a static stretch, your muscles
and tendons stay stretched and are temporarily weakened, says
Bracko. "A doorway stretch done between sets of bench presses
actually makes your muscles weaker, so you won't be able to lift
as much," Bracko says. Save it for afterward, during your
cooldown.
Anders, Mark, MensHealth.com
