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             FITNESS TIPS FOR 7/25/2001                  
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THE FIVE BASIC BODYBUILDING EXCERCISES 
by Adam Sherratt

Being a natural born 'hardgainer', here's a programme 
I found useful recently for increasing both strength and 
mass. It was suggested to me by a fellow member of 
my local gym who has in the past competed in the 
South East England regional powerlifting championships, 
and it really is incredibly simple! 

It all boils down to the 5 'core' excersises, i.e. Bench 
press, Shoulder (military) press, Pulldowns, Squats & 
that all-too-often-neglected Deadlift! By doing these 5 
excersises, you are in fact working every major muscle 
group in the body, as well as most if not all of the 
ancillary ones.

Assuming you attend the gym 3 times a week, here's 
a routine you should do:
Day 1: 
Bench press (5 sets)

Shoulder press (5 sets)

Lat pulldowns (5 sets)

Day 2:
Rest

Day 3:
Squats (5 sets)

Deadlifts (5 sets)

Day 4:
Rest

Day 5:
Rest

Day 6:
Bench press (5 sets)

Shoulder press (5 sets)

Lat pulldowns (5 sets)

Day 7:
Rest

Day 8:
Squats (5 sets)

Deadlifts (5 sets)

Day 9:
Rest

Day 10:
Rest

...& so on & so forth.

For all excercises mentioned, follow this routine:

1st set warmup (15 reps, bar alone)
2nd set 50% 1 Rep Max (12 reps)
3rd set 75% 1RM (10 reps)
4th set 85-90% 1RM (6 - 8 reps)
5th set 100% 1RM (up to 4 reps with aid of a spotter)

Form is all-important, be sure to concentrate on the 
eccentric phase of the movement as much as the 
concentric if not slightly more so. No cheating either, 
especially on those squats - quads & thighs at least 
parallel with the floor! I often find it beneficial to do a 
drop set in the 5th, i.e. force out as many at 100% 1RM 
as I can with the aid of a spotter, then quickly drop the 
weight back down to 50% 1RM and rep out as many as I 
am physically able - this gives a bloody good pump.

Let the pain commence!
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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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