Sunday, May 20, 2012

Bodybuilding for the Masses
   by Bob Wells, CPT, PES

Bodybuilding instantly conjures up negative images, many times of oversized, cartoonish looking men and women. Or what passes for women, as some of you might be thinking. There are no doubt myriad hulks and hulkettes out there, but these outliers overshadow and distort what bodybuilding is truly about. 
Proper bodybuilding will enhance your flexibility, increase your strength, improve your cardiovascular conditioning, and dramatically alter your body composition, making you leaner and tighter. You will look and feel better.

In my experience as a coach and trainer, I have yet to have a client or athlete claim that they need to be fatter, weaker, and less flexible. Still, negatively ingrained attitudes about the dreaded b word--bodybuilding--abound. I hope to introduce a great, challenging, brief workout that begins to change your mind about bodybuilding and gets you leaner and fitter in the process.

Ok, let's get started. The workout will consist of eight exercises, that incorporate the entire body. There is only 1 set of each exercise, ranging from 10-20 repetitions, with only 60-90 seconds rest between each. The workout, including warm up, will be done in less than 30 minutes.  

Begin with a 5-10 minute warm up, I prefer the bike and some light stretching. You want to get your muscles warmed up, but not too tired. Good luck! 

1. 15 reps squats
2. 12 reps pull-overs
3. 15 reps bench press
4. 10 reps standing barbell press
5. 10 reps bent over row
6. 10 reps standing barbell curls
7. 15 reps stiff-legged dead lifts
8. 20 reps crunches

As you can see from the video, the workout is very challenging, albeit brief. Feel free to reach out to me at with questions about how to progress the workout or incorporate it with existing ones. Enjoy the leaner, stronger you!

1 comment:

  1. Great job!!! We really appreciate your aspirations and efforts to make ur dreams true. If all of us start thinking about our nation and our people before thinking about ourselves, our country would be leading whole world...
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