Truly Huge Fitness Tips
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     Fitness Tips For 4/8/2009

Seated Press Workout

The Seated Press works the muscle groups of the lower back all the 
way to the upper body.  The Seated Press can accentuate those 
muscle groups with slight changes in hand positioning.

An athlete using a close grip, can accentuate the upper pec, 
anterior deltoid, and the tricep muscles.

An athlete with the neutral hand positioning is good for 
accentuation of the medial deltoid, but at the same time giving 
that good total upper body workout.

An athlete using a wide grip in the behind the neck press which 
accentuates the lateral deltoid, trapezius, and rhomboid muscles.

The human body will eventually adapt to any sustained routine so any
work out routine should be changed periodically for continued muscle 

For strength and endurance, we recommend the pyramid style work out 
as follows:

Warm up by jogging or other non-strenuous exercises to get a good 

1st Set - Empty bar 15 reps.
2nd Set - 1/3 of maximum weight (defined as the most weight an athlete
 can do 5 reps with) 12 reps.
3rd Set - 2/3 of maximum weight 10 reps.
4th Set - Maximum weight 5-6 reps.
Take a short break (1-2 minutes)
5th Set - Maximum weight 5-6 reps.
6th Set - Tear-down (remove * weight) doing as many reps as possible 
concentrate on acceleration of weight upward.

As athlete gets stronger, add more weight for 4th and 5th Set, which 
for the first several workouts may only be lifted 3-4 reps. Keep 
working at that level until 6 reps are achieved. Most important for 
muscle development - Avoid One Rep Max.

We also recommend that athletes keep their head slightly up and 
and lean forward slightly as they do the exercise to help focus on 
the acceleration of the weight and maintain a good curvature of the 

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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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