Power of Six Workout 1: BACK AND BUTT

Posted on June 22, 2009 by

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When weight lifting, the first 2-3 sets are really just about blood distribution.  When you’re a beginner (in your first couple years of lifting) then this is good – you’ll build muscle at this level, you’ll regenerate tissue, and you’ll recover fast enough to keep you enjoying what you’re doing.  Increased blood circulation is really at the ‘heart’ of all things healthy when it comes to the body.  In this stage, it’s good to do a lot of different types of exercises because you are, really, waking things up and teaching your body to move as a cohesive unit.  This works great for fat loss as well – you’re giving your body a strong message that you need every single little muscle you’ve dredged up from the depths of wherever you have been with yourself.  You strengthen your core and restore some balance and generally wake things up.

Now, when you’re more experienced and you understand what a premium health item that muscle IS, as well as the value of muscle when it comes to lookin’ GOOD – then you want to move on from there.  There are many ways to do that.  This is one of my favorites, and as far as I know, I made it up.  I could be wrong.  It appeared in my head, and when Samantha and Jamie incredulously asked me what the hell we were doing one morning, I said ‘The Power of Six’, and we sat down and had a chat about what all that’s about.

The Science:  because the first couple-few sets are just about getting blood to the muscle, it’s the sets that come AFTER that that will really challenge your body and promote growth.  How I do this is to pick four excercies – 2 primary sets for the body part I’m working, and I super-set with 2 easier sets for another body part (the ‘rest’ stage of the workout).  It looks like this one:

POWER OF SIX:  BACK AND BUTT (the BACK muscles are the primary work, here)

Set 1: (do six times with short 60 sec rests between supersets if needed)

WIDE GRIPS CHIN-UPS (to failure, every set)

SHORT LUNGES (have medium dumbells in each hand, look at the pics of Samantha doing this move) 15 each leg

Set 2: (do six times with short 60 sec rests between supersets and yes, you’ll need it now)

KNEELING ONE ARM BENT ROWS 15 reps each set and don’t think you’ll do your usual weights!

ONE LEGGED SQUATS oh mama.  remember, keep it fairly ‘easy’ and you could do one-legged leg presses instead if you want to whine out of this one.  In any case, just do 10 on each leg.

I’ll set you up with some more of these workouts later.  Stay tuned.  Let me know how you like it!  He he he he

DEMOS OF SAMANTHA DOING SHORT LUNGES:

start position.  note perfect posture.  shift weight to right leg.

start position. note perfect posture. shift weight to right leg.

left toe is even with right heel for the lunge.  note perfect spinal alignment! all weight is on right leg.

left toe is even with right heel for the lunge. note perfect spinal alignment! all weight is on right leg.

coming up, notice weight still on right leg, and perfect alignment.

coming up, notice weight still on right leg, and perfect alignment.