Core Exercises Build Power - Bradley Steiner (2009)

 

We wish to outline an excellent all-round routine, built around the key or CORE exercises that may be relied upon to build the maximum amount of total body power and overall muscular development and condition.

The core exercises are: 

 

 - the squat

 - the dead lift

 - the standing overhead press

 - rowing

 - bench pressing

 - curling

 - abdominal exercise

There are, in fact, an enormous amount of weight training exercises. The numerous appliances and machines that one may find in most gyms permit an all but infinite number of simple barbell and dumbbell movements that may be done. 

Do not be confused or mislead by all of this. The truth is that only a relatively small of key exercise movements are required for the best development and strength gains, and good training schedules are simple, brief, and require nothing elaborate in the way of equipment or facilities. 

A simple barbell set and a pair of adjustable dumbbells will be more than enough to enable you to acquire terrific development. 

The secret to arranging good, productive training routines is to always utilize some variation of the CORE, BASIC EXERCISE MOVEMENTS, and avoid deviating into the lesser, "smaller" exercises that, in reality, do little for solid results of a meaningful kind.

Good principles of training must be employed. These include: 

 - training the entire body at each workout session

 - keeping a workout within reasonable time constraints

 - Using a sufficient number of exercises, without overburdening a routine with too many different movements, to work the entire body thoroughly and well, and cultivate all the desirable physical attributes. 

 - Limiting the number of sets, and utilizing realistic repetition schemes. 

 - Striving incessantly - during the building up years - to handle more and more weight while avoiding poor exercise form (i.e., cheating or attempting truly excessive poundages too soon). 

 - Training at a brisk but not hurried pace, striving to go from one exercise or set into the next as soon as you have recovered from the previous exertion.

 - Being cognizant of the onset of "staleness" and/or possible over-training, and resting when necessary between routines. 

 - Changing routines periodically - but only by utilizing variations of the core exercises, never by training on fad routines or on exercises that produce predominantly cosmetic results without increasing strength significantly, or assisting in the development of good, overall condition, agility and fitness.

The following is a simple, excellent all-round workout routine 

that will reward anyone who follows it properly with good results. 

1) Warm up with some light total body movement, using weights or calisthenics. 

2) Squat, 2  x 15, first set light; second set medium heavy.

3) Deep-breathing two-arm pullovers using empty bar, 1 x 12 after each of the squat sets. 

4) Standing military press, 1 x 10 (comfortably heavy); 1 x 5-6 (heavy)

5) Barbell curl, 2 x 8 (moderate)

6) Bench press, 1 x 12 (medium), 1 x 8-10 (heavy)

7) Bentover row, 1 x 12 (medium), 1 x 8-10 (heavy)

8) Dead lift, 1 x 8 (warmup), 1 x 6 (medium-heavy), 1 x 6 (heavy)

9) Leg raise or situp, 2 x 25-40 (moderate weight)

After five to eight months, going up to a maximum of three sets, and adjusting reps and weights according to experience is a good idea. 

We have deliberately avoided recommending such exercises as lat pulldowns, dips, and chinning since we wish to provide a program that is easy for virtually anyone with only the simplest home equipment to follow. However, if you have access to a well-equipped gym, then utilizing variations of the basic, core exercises requiring somewhat more advanced equipment than a barbell and dumbbells is an excellent idea. 

But do no concern yourself if you never have access to anything more than a barbell, dumbbells, a set of squat stands and a  bench. You can build yourself to the limits of your genetic potential with that simple equipment. The other equipment is good, but merely for variety.

On a side note, here's a variation of a Ditillo Leg & Back specialization setup. 

Four day layout . . . 

Day One:

Squat - 

warmup, then 1 set of max reps at 75%, 3 sets of max reps at 90%

Deadlift - 

warmup, then 1 set of max reps at 75%, 1 set of max reps at 90%

Bentover row - 

warmup, then 3 sets of max reps at 75%

Day Two:

Dip - 5x5, 2 warmups, 3 work sets

Seated press - 5x5

Alt DB Curl - 5x5

Day Three:

Half squat - 

warmup, then increase over a few sets to one which you can do no more than 3 reps with. Work up, over time, to 5 x 3 reps, then increase the weight and go back down to 1 x 3

Rack Deadlift - 

warmup, then increase the weight over a few sets to one which you can do no more than 3 reps with. Over time work up to 5 x 3 reps before increasing the weight. 

Shrug - 

warmup, then 3 sets of max reps with 75%

Day Four:

Low incline DB press - 5x5

Seated see-saw press - 5x5

Supra-curl bar curl - 5x5

Enjoy Your Lifting!