Saturday, March 24, 2012

Countdown to a New Body

Fitness Center by nowaks3
Fitness Center, a photo by nowaks3 on Flickr.

PYRAMID SCHEMES CAN DESTROY YOUR SAVINGS, but they're a boon for your fitness portfolio, says John Romaniello, NSCA-C.P.T., owner of Roman Fitness Systems in New York City. His favorite: descending pyramids, or successive sets of an exercise performed with fewer reps and no rest. "It's a great way to fatigue your muscles quickly and do more work in less time," he says. But they're not for the faint of heart: "You're going to smoke your entire body," he warns, "but the payoff is more lean mass and a greater metabolic burn."


Do this

Perform the exercises in each round as supersets (back-to-back without rest). Start with 8 reps of each exercise, and do 1 less rep in each successive superset. Rest for 90 seconds between rounds, completing each one twice. Too difficult? Do both rounds once and then run through them again, completing as much of each as you can.


Straight-leg deadlift + Dumbbell row


REPS/SET 8,7,6,5,4,3,2,1


Pushup+ Jump squat


REPS/SET 8,7,6,5,4,3,2,1

Dumbbell straight-leg deadlift

Hold a pair of dumbbells in front of your thighs with your feet hip-width apart and your knees slightly bent. Hinge forward at your hips, lowering your torso until it's nearly parallel to the floor. Pause, and return to the starting position.


Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, and push yourself back up as quickly as possible.

Dumbbell row

Holding two dumbbells, bend at your hips and knees and lower your torso until it's nearly parallel to the floor. (Let the dumbbells hang at arm's length.) Now bend your elbows and pull the dumbbells to your sides. Pause, and slowly lower them.

Jump squat

Place your fingers on the back of your head and pull your elbows back so they're in line with your body. Dip your knees and then jump explosively as high as you can. When you land, immediately squat and jump again.


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Source Citation
"Countdown to a New Body." Men's Health Jan.-Feb. 2012: 048. Psychology Collection. Web. 24 Mar. 2012.
Document URL

Gale Document Number: GALE|A282110112

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