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By Charles Glass

Q:

I’ve been training with weights for two years and I’m 35, 6-foot-2 and 270 at about 20% body fat. My problem is my chest. It’s lagging. After two years I can still only max out at 250. It kills me to see guys smaller than me hitting 350. Heredity has given me a big chest with a lot of meat but little muscle. It looks big, but it’s just fat. It’s so underdeveloped that it causes my tri’s to engulf my bi’s. Can you help me with a chest routine that will get me into the 300+ club? I definitely want to get bigger too, but if I get stronger wouldn’t everything else get bigger? My routine once a week is: incline barbell press, three sets: I start with 12 reps, then eight reps, then failure from three to five; bench press, three sets (same); decline press, three sets or incline cable flye (same).

Bench press

A:

You should be concerned. A 250-pound maximum bench press isn’t very good for a 270-pound man who’s been training regularly for two years. I have a feeling your chest routine isn’t the reason you can’t put up more weight than that, though. There’s a huge misconception that the pectoral muscles are what move the weight up in the bench press. Actually, they’re just part of the team. You also must have powerful triceps and front delts to drive the bar up off your chest. In fact, if you ever get a chance to attend a powerlifting meet, you’ll notice something strange. A lot of the men who can bench press outrageous amounts of weight in proportion to their bodyweight – and I’m talking about 220-pound guys who can bench 600 pounds – don’t have the massive chest development you would expect them to. What they always do have, however, are thick triceps and anterior deltoids. And you may expect them to do mostly bench pressing in their training to increase their one-rep maximum (1RM), but you’ll find that they do a lot of so-called “assistance work” for shoulders and triceps. Those exercises are usually close-grip bench presses, weighted dips and military presses. In fact, if I recall correctly, Ted Arcidi, one of the first men to bench press over 700 pounds in official competition back in the 1980s, could do a few reps with 405 pounds in the seated military press and about 315 pounds for skull-crushers. Marvin Eder, who bench-pressed 515 pounds in the early 1950s at a bodyweight of just 195 pounds (in the era before steroids, I might add), could perform dips with 400 pounds around his waist, as well as do behind-the-neck presses with over 300 pounds. So I suggest you start working hard on compound movements for the shoulders and triceps. When you said your chest was lagging, I’m not sure if all you were referring to was strength. Your phrasing was a bit confusing when you said your chest had “a lot of meat but little muscle,” because typically meat is a slang term for muscle mass.

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Man struggling on the bench press

If all you care about is strength and not the actual development of the muscle, that’s your prerogative, but if you want to improve your pecs, you need to stop thinking so much about lifting weight and concentrate more on working the muscle, or to be more specific, feeling the muscle work. Focus intensely on squeezing or contracting the muscle as you press the weight up and then on stretching the muscle as you lower it back down under control. Practice this with half your normal working weight and half your normal rep speed to build a good sense of mind-muscle connection. Strength and size are related, but not nearly as closely as most people think. A bodybuilder with a mastery of the mind-muscle connection can work his muscles very hard and make them grow without using super heavy weights. Finally, I think you need to seriously consider losing some weight. 20% body fat not only looks pretty sloppy, it’s also unhealthy and increases your chances of developing heart disease, diabetes and other maladies you don’t want. 15% would be more reasonable. Add in a few sessions on the treadmill to your workout routine every week after your weight training and tighten up that diet to get rid of junk, fast food and excess carbs.

Charles Glass is the Godfather of Bodybuilding, with over 35 years of experience as a trainer of champions. Charles’ methods produce dramatic and significant gains to anyone that applies them. His clients cross the spectrum from celebrities, fitness athletes, and pro athletes to everyday people, and include some of the most successful people in the fitness industry and numerous Mr. Olympia and Bikini Olympia champions. For more information, visit godfatherofbodybuilding.com

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By: Team FitRx
Title: Increase Your Bench Press and Build a Bigger Chest
Sourced From: www.fitnessrxformen.com/training/chest/increase-your-bench-press-and-build-a-bigger-chest/
Published Date: Thu, 21 Jul 2022 13:56:54 +0000

Mens Health

Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever

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I turned 80 last December and I want to go for 100. I want more time to complete the work that needs doing in my world. I’m passionate to help men live fully healthy lives. Our families and the world needs us. At MoonshotForMankind.com you can learn about our mission. My wife, Carlin, will be 86 in July, and we have five grown children, seventeen grandchildren, and two great-grandchildren. I want to live a long and healthy life so I can be there for them. Too many men I know die before their time and leave family members who forever miss their loving presence, guidance, and support.

            Tom Perls MD, MPH and Stacy Andersen, PhD. are co-directors of The New England Centenarian Study (NECS). The program has been enrolling and studying centenarians and their family members since 1995. Their research has demonstrated that it’s not just that these people have lived long, but a surprising number are living well.

“They have not washed up at their hundredth birthdays like shipwrecked castaways, having barely survived life’s journey,”

says Dr. Perls.

“Rather they have arrived in full sail, bearing their most precious possession—their health.”

            According to Dr. Perls,

“More people are living to 100 than ever before. The number of people aged 100 and older, or centenarians, has been steadily increasing in the United States since 1950, when the Census Bureau estimated there were only 2,300. In 2021, there were 89,739 centenarians in the US and 85% were women.”

I want to be part of the elite 15% of men who join them. How about you?

Why Men Die First: How to Lengthen Your Lifespan and Healthspan

Marianne J. Legato, M.D. is the world’s leading expert on Gender-Specific Medicine. In her book Why Men Die First: How to Lengthen Your Lifespan, she details the fundamental biological facts that make men the underdog in the master-game of life. Here’s the truth. Can you handle it?

  • “You are less likely to survive the womb than your sisters.”
  • “You are six weeks behind in developmental maturity at birth compared to girls.”
  • “Men have four times the developmental disabilities of females.”
  • “Men suffer more severely than women from seven of the ten most common infections that humans experience.”
  • “You simply don’t have the vigorous immune systems that defend women.”
  • “Men are likely to experience the first ravages of coronary artery disease in their mid-thirties, a full 15 to 20 years before women and twice as many men die of the disease than women.”
  • Women are said to suffer from depression twice as often as men in virtually every country in the world. I think this is because men hide their pain.”

Men are often shamed by those who don’t understand the realities of manhood. They assume men don’t care about their health or they are too foolish or lazy to do the things that would keep them healthy. It just isn’t so.

An international team of scientists studying lifespans of wild mammals have found that, just like humans, females tend to live significantly longer than their male counterparts. The researchers looked at the lifespans of 101 different species, from sheep to elephants, and found that females lived an average of 18% longer than males for more than 60% of the species studies. In humans, females tend to live around 7.8% longer.

Human males are doing better than a lot of other species, but we can do better.

Clearly there are biological reasons that explain why male are more vulnerable than females. But here’s the good news. New findings from the emerging field of epigenetics show that we have greater control over our health than ever before. According to Dr. Kenneth Pelletier, author of Change Your Genes, Change Your Life, “Biology is no longer our destiny. Our DNA doesn’t rigidly determine our health and disease prospects.”

Ageless Aging and What Men Can Learn From Women

Like many men I didn’t think much about aging until I hit my 50s. I was too busy working, looking for love, finding a partner, having children, and supporting a family. You can sense my focus by the titles of my books that I wrote in my 40–Inside Out: Becoming My Own Man, Looking for Love in All the Wrong Places, and The Warrior’s Journey Home: Healing Men, Healing the Planet.

I began writing what would become my international best-seller, Male Menopause, when I was fifty. I began to recognize that many of the symptoms of the “change of life” I was seeing in my wife and other women, were also present in myself and other men I knew. Before I wrote Male Menopause, I consulted my elders, the women in my life, and read everything I could find about women’s menopause.

I learned that men and women weren’t as different as I had thought. In the book I said, “Male Menopause, also called Andropause or Manopause, begins with hormonal, physiological, and chemical changes that occur in all men generally between the ages of forty and fifty-five. Male menopause is a physical condition with psychological, interpersonal, social, and spiritual dimensions.”

            I went on to say,

“The purpose of male menopause is to signal the end of the first part of a man’s life and prepare him for the second half. Male Menopause is not the beginning of the end, as many fear, but the passage to the most passionate, powerful, productive, and purposeful time of a man’s life.”

            Maddy Dychtwald is an award-winning author and thought leader on longevity. With her husband Ken Dychtwald, she is the co-founder of the globally renowned think tank Age Wave. In her new book, Ageless Aging: A Woman’s Guide to Increasing Healthspan, Brainspan, and Lifespan, she says,

“We are in the midst of a longevity revolution, and women are leading the way, living an average of six years longer than men. If you’re a 50-year-old woman, chances are you will live 35 more years.”

I am guessing there aren’t a lot of men who will pick up this “Woman’s Guide,” but that would be a big mistake. The book is authoritative, readable, and helpful for both women and men. Published by the Mayo Clinic Press, here are some of the topics Maddy covers. I found them all very helpful. I suspect that you will too. She offers insider information from the top experts that show how you can:

  • Make use of your longevity bonus years with maximum impact and purpose.
  • Learn the truth about your hormones and their impact on your life.
  • Clear up the confusion about nutrition and supplements.
  • Supercharge your immunity and find more energy every day.
  • Take steps to potentially prevent or delay cognitive decline.
  • Explore key strategies for improving your sleep.
  • Create more financial freedom and security for a longer, healthier life.

She recognizes that women and men are different and we need a gender-specific approach to address many of these issues. But we can certainly learn from each other and apply the best of what Maddy can offer men like you and me.

Gender-Specific Medicine: The Challenge for Men to Live to 100 Begins When We are 50

            “Until now, we’ve acted as though men and women were essentially identical except for the differences in their reproductive function,”

says Dr. Legato in her book, Eve’s Rib: How the New Science of Gender-Specific Medicine and How it Can Save Your Life.

“In fact, information we’ve been gathering over the past ten years tells us that this is anything but true, and that everywhere we look, the two sexes are startingly and unexpectedly different not only in their normal function but in the ways they experience illness.”

Recognizing sex and gender differences can help us all live longer and healthier lives. We can all extend our lifespan and healthspan, whether we are male or female and whether we make it to 100 or not. To live long and well, men and women face different challenges.

What the research is showing us that if men are going to make it 100, we need to begin living healthier lives as early as we can, but most helpfully by the time we are in our 40s and 50s. I describe what we need to do in many of my books including, The Whole Man Program: Reinvigorating Your Body, Mind, and Spirit After 40.

            If we don’t get healthy in our 40s and 50s, we’re not likely to be healthy in our 60s and 70s and there is little chance we’ll make it into our 80s, 90s, and get to the magic three-digit age of 100.

            Women face different challenges.

“Women tend to spend more years in poor health at the end of their lives than men do, even when you correct for their longer lives,”

says Dychtwald.

“The net result is that millions of women spend the last years of life coping with aches and pains and undergoing an increasing number of treatments for chronic degenerative diseases such as cancer, heart disease, and diabetes.”

The One Place in the World Where Men Live as Long as Women

In 2004, Dan Buettner teamed with National Geographic, the National Institute on Aging, and the world’s best longevity researchers to identify pockets around the world where people lived measurably better, longer. In these five areas, dubbed “blue zones,” researchers found that people reach age 100 at a rate that is ten times greater than in the United States and with lower rates of chronic disease.

The five original Blue Zones were:

  • Ikaria, Greece
  • Okinawa, Japan
  • Sardinia, Italy
  • Nicoya, Costa Rica
  • Loma Linda, California

Buettner and his team described the common practices of all these long-lived people which I detailed in an article, “Adopting a Blue Zones Way of Life.” But even in most of these long-lived people, the women lived longer than the men, with one exception—Sardinia, an island off the coast of Italy.

These findings were reported in the Journal of Aging Research: “A Population Where Men Live As Long As Women: Villagrande Strisaili, Sardinia.” The study is summarized as follows:

“Usually women live longer than men and female centenarians largely outnumber male centenarians. The findings of previous studies identifying a population with a femininity ratio close to 1.0 among centenarians in the mountainous region of Sardinia was the starting point of an in-depth investigation in order to compare mortality trajectories between men and women in that population.”

The study found a population where not only did people lived longer than most of the world, but the one place where the ratio of female to male centenarians was 50-50 rather than 85-15. We now know the practices that give us the best chance to live healthy lives into our 80s, 90s, 100s. Midlife is a great time to go for one hundred. So, my challenge to men is this: Who would like to join me in my quest to be the first in my family who lives to be 100?

Maybe we can get Mayo Clinic Press to publish a new book: Ageless Aging: A Man’s Guide to Increasing Healthspan, Brainspan, and Lifespan. If you would like to join me, drop me a note to Jed@MenAlive.com and put “Dare to Be 100” in the subject line.

The post Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever appeared first on MenAlive.

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By: Jed Diamond
Title: Men, Dare to Be 100: Your Family and the World Needs You Now More Than Ever
Sourced From: menalive.com/men-dare-to-be-100/?utm_source=rss&utm_medium=rss&utm_campaign=men-dare-to-be-100
Published Date: Sat, 15 Jun 2024 20:12:05 +0000

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Mens Health

Divorce is Not the Answer: Why More Couples Over 50 Are Divorcing and How to Save Your Midlife Marriage

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Photo by: Kelly Sikkema | Unsplash.com

            I have been a marriage and family therapist for more than fifty years. One of the greatest tragedies I am seeing today is the rise of midlife divorce with women initiating nearly 80% of the divorces.[i] Divorce can be devastating for both men and women, but contrary to popular perception, men suffer greater emotional wounding. I believe strongly that divorce is not the answer and most midlife marriages can be saved.

The National Center for Family & Marriage Research (NCFMR), Co-directed by researchers Susan L. Brown and Wendy D. Manning, was established in 2007 to help improve our understanding of how family structure is linked to the health and well-being of children, adults, families, and communities. Dr. Brown’s recent article, “The Graying of Divorce: A Half Century of Change,” offers the following facts.

  • People over 50 are divorcing in record-breaking numbers, and three to four-family generations feel the effects.
  • Between 1990 and 2010, the divorce rate for U.S. married couples over 50 doubled and was even higher for couples aged 65 and older.
  • One in four persons who divorce in the U.S. is over 50, contrasted to less than one in ten in 1990.
  • More than half of gray divorces are couples in their first marriages, including more than 55 percent for couples married more than 20 years.
  • Divorce can be financially depleting. Women 50 and older experience a 45% decline in their standard of living; for men it’s 21%.
  • Baby Boomers are particularly vulnerable since they have a high rate of divorce and many went on to remarry. Second and third marriages have an even higher rate of divorce than first marriages (I know. Both my wife and I had been married and divorced twice, before we married. Third time was the charm).
  • As the divorce rate for adults over 50 soars, so does the number of adult children experiencing parental divorce.
  • In their book Second Chances, Wallerstein and Blakeslee assert, “Divorce is deceptive. Legally it is a single event, but psychologically it is a chain — sometimes a never-ending chain — of events, relocations, and radically shifting relationships strung through time, a process that forever changes the lives of the people involved.”

            The causes for divorce are varied. Each one is a personal tragedy for the people involved, but also for their children (including their adult children) and can ripple through many generations. No one says to their partner,

“I’m happily married. I love us and the partnership we’ve created. I want a divorce.”

I suffered as a child when my own parents divorced following my mid-life father’s increasing irritability, anger, depression, and despair when I was five years old. I grew up vowing that it wouldn’t happen to me, but it did. Being a marriage and family counselor did not prevent me from having my own struggles that eventually led to divorce.

Fortunately, I got help, learned why marriages succeed and fail, and what I could to ensure success. It hasn’t always been easy, but my wife, Carlin, and I have been happily married for forty-four years now. I have detailed what we learned and what can be most helpful to you in my book, The Enlightened Marriage: The 5 Transformative Stage of Relationships and Why the Best is Still to Come. I have also developed an online course, “Navigating the 5 Stages of Love,” that draws on the main issues I share with my private counseling clients.

We all want real, lasting love, whether we are in our 20s, 30s, 40s, 50s, or beyond. Yet too many relationships fall apart, just when the couple could be enjoying their marriage the most. Most people don’t know why. They become disillusioned, frustrated, and lost. They have fallen out of love and mistakenly believe that they have chosen the wrong partner. After going through the grieving process, they start looking again; but often, their efforts end up in disappointment.

The 5 Secrets For Finding Keeping Your Marriage Alive and Well

Have you ever wondered why finding the right partner and having a marriage that last through time and is passionate, nurturing, loving, and joyful has been so difficult?

Are you in a relationship that started off great, but seems to have lost something vital?

Are you in a mid-life relationship that could use some help? (My colleague, Chip Conley, author of Learning to Love Midlife: 12 Reasons Why Live Gets Better with Age, says with our increasing longevity midlife extends from age 35 to 75).

Here are five secrets for a healthy marriage that lasts and gets better through time.

Secret #1: There are 5 Stages of Love Not Just Two.

Many of us have come to believe that finding the right person (Stage 1) is the most important stage (Hence all the programs and dating sites that promise to help you find your soul mate). Once you’ve found that special someone, Stage 2 begins and you build a life together. We are told we are then entitled to live happily ever after. But that is not the case for most of us. Here are the 5 Stages I describe in my book, The Enlightened Marriage.

  • Stage 1: Falling In Love
  • Stage 2: Becoming a Couple
  • Stage 3: Disillusionment
  • Stage 4: Creating Real, Lasting Love
  • Stage 5: Using the Power of Two to Change the World

            Most marriages that fail do so when one, or both partners, become disillusioned.

“Is this all there is? I need more. I’m tired working to make things better and I don’t want to remain in a hollow marriage.”

But disillusionment is not only a feeling, but an actual stage of marriage that can be understood and successfully navigated.

Secret #2: Stage 3, Disillusionment, is Not the Beginning of the End But the Entre to Real Lasting Love.

If we believe there are only two stages for having the relationship we’ve always wanted when things start to go south we ignore the signs or wear ourselves out trying to fix things. When things don’t get fixed we often blame ourselves or our partner and feel we must get out of the relationship because it seems that no matter what we do, things don’t get better.

            There is an old saying that can help us at this point,

“When you’re going through hell, don’t stop.”

Most people either remain stuck in their pain or wear down and want to bail out. What is called for here is support and guidance to keep going deeper. One of the most important things I teach people when they come to me for counseling is how to understand the value of Stage 3.

Secret #3: Stage 3 Teaches Us to Get Real.

Falling in love is by necessity deceptive. We so want to find that right person, we all project our unmet needs and desires on them. We don’t see the real person, we see what we want and hope to see. We don’t fully share our real selves. We share the parts of ourselves we think will be most attractive to a potential partner.

As we get older and we spend more time in our marriages, we often become more and more afraid to reveal our true selves, speak about our real needs and desires. Men often ignore the warning signs or see the signs but never really know what to do to fix things. Little by little the disillusionment builds up and often leads to divorce if a couple doesn’t get help.

In Stage 3 we learn to recognize our projections and take the risk to slowly reveal who we really are and accept the gift of who our partner really is. We also recognize that there are unhealed wounds from our past relationships, most importantly from our first relationships—the ones we had growing up in our first family with our parents. We must get real with our past in order to have the future we all want.

            The famous psychiatrist Carl Jung said,

“The privilege of a lifetime is to become who you truly are.”

This is never an easy task. Stage 3, if we can get help navigating it successfully, can help us release the illusions that keep us from our true selves.

Secret #4: We All Have Faulty Love Maps That Must Be Corrected.

Most of us grew up in families where we got a distorted map of what real lasting love was all about. There were beliefs about ourselves and others that were implanted in our brains and became mostly unconscious. We were implanted with internalized messages that told us things like:

  • I am not safe.
  • I am worthless.
  • I am powerless.
  • I am not lovable.
  • I cannot trust anyone.
  • I am bad.
  • I am on my own.

Or we see our partner through the lens of these unhelpful belief systems.

Do you recognize some of these beliefs in your own marriage?

Secret #5: Real Lasting Love Requires Three Necessary Ingredients.

Most of us have no idea how to nourish a healthy relationship through all the challenges we face as we age. It’s as though we are given a beautiful and rare flower, but we mistakenly give it too much water or not enough. I thought all I needed to do when I got married was to be a good provider and refrain from being mean and nasty (Oh, and remember to shower regularly). But it took me a long time to learn the simple, yet necessary ingredients for real lasting love to flourish.

Psychologist, Dr. Sue Johnson, offers guidance in her book, Hold Me Tight: Seven Conversations for a Lifetime of Love. She helps us remember these three ingredients with one simple word: ARE.

  • A is for Accessibility: Can we reach each other? This means staying open to your partner even when you are tired, hurt, or insecure. Answering “yes” to questions like: Can I get my partner’s attention easily? Is my partner easy to connect with emotionally?
  • R is for Responsiveness: Can we rely on each other to respond to our emotional needs?  Answering “yes” to questions like: If I need connection and comfort, will you be there for me? Does my partner respond positively to my signals that I need them to come close?
  • E is for Engagement: Do we trust our partner to value us and stay close even when we are out of sync with each other? Answering “yes” to questions like, Do I feel very comfortable being close to and trusting my partner? If we are apart, can I trust that we are still connected and cared for?

Most of us didn’t learn how to give and receive real lasting love. We forget that like food, we need these three types of nourishment often, many times a day. A big splurge on anniversaries and special occasions never makes up for what we miss if we don’t get these regular gifts of love every day.

Divorce is not the answer because we know that these skills can be taught. I believe it is never too late to have a happy marriage. And most midlife marriages are worth saving.

I am planning to offer a course called “Divorce is Not the Answer: How to Save Your Midlife Marriages,” but I’d like to hear from you. If you would be interested in attending please drop me a note to Jed@MenAlive.com and let me know. Please put “Divorce is Not the Answer” in the subject line.


[i] Professor Scott Galloway, Divorce, https://www.profgalloway.com/divorce/

The post Divorce is Not the Answer: Why More Couples Over 50 Are Divorcing and How to Save Your Midlife Marriage appeared first on MenAlive.

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By: Jed Diamond
Title: Divorce is Not the Answer: Why More Couples Over 50 Are Divorcing and How to Save Your Midlife Marriage
Sourced From: menalive.com/divorce-is-not-the-answer/?utm_source=rss&utm_medium=rss&utm_campaign=divorce-is-not-the-answer
Published Date: Sun, 09 Jun 2024 01:56:19 +0000

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Mens Health

How to Get a Full-Body Workout on a Cable Machine/Functional Trainer

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cable 11 1 1

Walk into any commercial gym, or even a hotel fitness center, and you’ll probably see a cable machine and/or a functional trainer.

A cable machine features two weight stacks connected by a cross-beam. The weights in each stack can be adjusted by the user and are lifted through a system of pulleys and cables that travel up and down a track.

A functional trainer sports a similar system, but is more compact in design, with the weight stacks sitting closer together. Most functional trainers also have a pull-up bar between the two weight stacks. 

Cable machines/functional trainers are pretty dang versatile. While a downside of weight-training machines is that they lock you into one position, a cable machine allows for movements that are more dynamic and exercise your balance and stability more than other machines. And with one machine, you can do multiple strength-training exercises and use movements that effectively isolate muscle groups and work them from a variety of angles. It’s possible to use cable machines/functional trainers to get an effective full-body workout.

This advantage is particularly beneficial when you’re traveling. Most hotel gyms are pretty basic: it’s typically a small, poorly lit room with limited equipment. But they do often offer a functional trainer, which means you can get in a good all-around strength training session while you’re on the road.

To learn a full-body cable workout that can be used either at regular or hotel gyms, I turned to Chris Contois, my physical therapist at Vitality Therapy and Performance here in Tulsa, OK. He’s also a competitive bodybuilder and has been doing some bodybuilding programming for me the past year.

Chris created a simple upper body/lower body split that can be done with a cable machine or a functional trainer. He noted that in the last two hotels he’s stayed in, the functional trainer had fixed handles; you couldn’t swap out attachments and put on a rope handle, for example. So he designed this functional trainer workout assuming you might only have fixed handles available.





Also, one of the downsides of functional trainers is that they’re not great for training legs. While you can do some leg exercises with a functional trainer, your options are limited. If you feel like you need a bit more lower body work, Chris recommends adding some plyos or some bodyweight movements, like air squats.

Upper Body/Lower Body Cable Workout

For a full-body workout, do all the exercises for both the upper and lower body, resting 90 seconds to two minutes in between each set.

Upper Body

  • Mid Back. Mid-Handle Position Single Arm Mid Row: 4 sets x 8-12 reps
  • Upper Chest. High-Handle Position Cable Crossovers: 4 x 10-15 
  • Lats. High-Handle Position Half Kneeling Underhand Pulldown: 4 x 10-15 (video shows an overhand grip, just switch to underhand)
  • Mid/Lower Chest. Mid-Handle Position Single Arm Chest Press: 4 x 8-12 
  • Shoulders. Low-Handle Position Cable Laterals: 4 x 10-15
  • Biceps. Low-Handle Position Single Arm Cable Curl: 4 x 10-15 
  • Triceps. Low-Handle Position Single Arm Behind Head Tricep Extension: 4 x 8-12 
  • Abs. Mid-Handle Position Rotational Chop: 4 x 10 

Lower Body 

  • Quads. Low-Handle Position Cable Goblet Squats: 4 sets x 10-15 reps
  • Glutes and Hamstrings. Low-Handle Position Cable Pull Throughs: 4 x 12-15 
  • Quads and Glutes. Low-Handle Position Split Stance Lunge: 4 x 8-10 
  • Hamstring and Low Back. Low-Handle Position Cable Romanian Deadlift: 4 x 8-10
  • Outer Leg. Low-Handle Position Hip Abduction: 3 x 10-12
  • Inner Leg. Low-Handle Position Hip Adduction: 3 x 10-12

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By: Brett & Kate McKay
Title: How to Get a Full-Body Workout on a Cable Machine/Functional Trainer
Sourced From: www.artofmanliness.com/health-fitness/fitness/full-body-cable-machine-functional-trainer-workouts/
Published Date: Tue, 04 Jun 2024 16:03:30 +0000

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