Friday 2

January 11, 2008 by jleeger.

Max Strength Upper Body Day

Again, we want to expose the muscles of the upper body to a max-strength stimulus.  So your exercise choice should be something that you can do only 1-5 times per set.  For many people, pullups are a good choice, since most folks haven’t developed pullup ability over the course of their lives.  For pushing it’s a little trickier.  People have difficulty with 1-arm pushups for reps…but if you give yourself a leverage advantage, by doing them on a step, low table, or chair, you can get right within the 1-5 rep range.

Warmup

Superset 5 sets of 5 reps - 1-arm pushup with

5 sets of 5 or max reps - pullups

Rest two minutes between sets, practicing Tiangan during rest periods

Then superset arm exercises - a biceps curl, and a triceps extension.  You can use anything you want for weight.  If you have a chair that’s very heavy, for instance, curl that.  Find something useful at home.  Odd-implement lifts are excellent for building raw strength.  Do three sets of 10 for each lift.  Rest one minute between supersets, doing Jiben Shoufa between.

Have fun!

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