Friday 2

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!

This entry was posted on January 11, 2008 at 12:51 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.