Seeking the soreness

Scott Schwab
This may seem like a strange title, but I wanted to write about a workout that I feel you have to do once in a week. It is a very hard workout, but it is actually proven that soreness is a good thing. See as your muscles grow, they tend to tear and stretch in small ways. The body being the amazing tool that it is, will repair itself by blood flow to the area as well as time. However, with your muscles being resilient, they will recover quickly and be able to do more the next time around, (ie week, every other day, etc). The best mix is to do weights and add in additional exercises that mimic a plyometric workout. This would be push ups, pull ups, sit ups. Any of your core workouts that you would not be able to do on a machine. You can get very creative so do not feel that you are limited by what you have done before or what you have seen other people do. I really think that people probably think that I am retarded when I am at the gym, because I will try and do things that work different areas of my body. Today the workout is going to be based on the upper body. It will help you get the arms toned, chest firm, and your back in shape. Many people overlook the importance of back lifts, but your back is very important for posture and the strength of your abs. You will have better core and abs, if you have a strong in shape back. The first exercise is to do pull ups. Work until you can do 10 reps and 4 sets. If you cannot complete the 10 reps within the set, add them on to the end. Also switch your hands back and forth from being open handed towards you and closed hands away from you. The next exercise is to elevate your feet as high as you can and do push ups. Having your feet on one of the bigger exercise balls will really work your abs great too. Remember to do things that work as many muscle groups as possible. You can also start with putting your feet on a bench too. Keep the consistency of 10 reps and 4 sets. If this is an exercise that is a little easier for you, you may want to do upwards of 25 reps and 4 sets. Know your body and do the things that are going to help the most. The third exercise is actually a combination of two, but we are only going to count as one. Usually in a gym you will have a pull up bar in the middle with weights on either side of the pull up bar. Those weights is what you are looking for. You will set the adjustable notches at the very top latch and connect individual handles on to each. Stand in the middle with your feet together and back straight and adjust the weight accordingly. Take the handles and pull them in as close to your ears as possible. It looks like you are flexing and you really are. Put the weight high enough that you struggle to get it done. The next is to keep one foot forward with feet shoulder width apart. You will be bent over at about a 30 degree angle. Keep your legs slightly bent and pull the handles down straight out in front of you. Again you will want your back slightly bent and your eyes should be straight forward as you reach with the handles out in front of your chest. Keep the same 10 reps and 4 sets, but it is important to adjust the weight that you struggle to get it done. The last exercise you will love. Take two benches and situate them close enough together that you can have your arms on one and your legs on the other. You will be doing some dips, either with weights laying on your legs or with no weight. It is difficult when you are by yourself so you may want to ask for help. If not sit on the bench and put the weight that you would like on your legs. Have your arms ready to lift you up and put your feet up while your butt is still slightly on the bench. Push your butt off the bench and you are ready to do some dips. The important thing is not to just count so you are done. Go as low as you can and even hold for a couple of seconds. This way you are working those shoulders and outer chest like very few workouts can do. Do the 4 sets and 10 reps, but adjust weight when needed. Do not finish with no weight if it is going to be easy. Finish strong and work yourself to burnout. As always add in some abs. For ideas go to the previous ab posts or the one that I do with this exercise is to sit at the end of the bench and you will sit on your hands and elevate your legs. You will keep them out straight in front of you and pull them in as close to your chest as possible. Do 4 sets, but about 50 reps and you will feel the burn. It is also important to add in a stretch each day to stay limber and build those in between muscles and ligaments. Try to elongate your ab muscles by reaching as high above your head as possible and leaning back. Another good stretch is to get on an exercise ball on your back and rock back until your feet are barely on the ground. You can also add in a weight and keep it in hands in front of your abs and while leaning back take the weight above your head and touch the ground. AS you rock back and forth you will feel it in your abs. If you can do this you are truly a ninja.