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Back in 2007, “Four-Hour Workweek” guru Tim Ferriss decided that he needed to get in shape, so he turned his laser focus toward transforming his body.
And did he EVER!
How do 34 pounds of new muscle and four pounds of fat loss over the course of just EIGHT workouts sound?
Those are awesome results, but Ferriss did his research and built a solid, high-intensity workout that virtually ASSURED he would make progress from week to week if he just put in the work.
Here are brief descriptions of each of the 10 exercises that helped Ferriss go from “Geek to Freak” in no time flat.
(As with all training programs, you should consult your doctor before beginning to use these exercises.)
The pullover targets your lats directly and, to a lesser extent, your pecs and triceps. To perform the move, lie lengthwise on a bench with your head slightly over the top edge. Grasp a dumbbell with both hands and extend your arms so that they are directly over your chest.
Next, lower the dumbbell in a slow arc until it’s above and slightly behind your head. When you feel a stretch in your lats, gently reverse the motion and return to the starting position.
The Yates row targets your lats and mid-back muscles.
To perform the move, grasp a barbell with a shoulder-width grip and lean forward at the waist to about a 45-degree angle, bending your knees slightly. Contract your back muscles to pull the barbell into your abdomen, pause for a second or two, and then lower the barbell slowly to the starting position.
The leg press targets all the muscles in your thighs, with particular emphasis on the quadriceps at the front of your leg.
To perform the movement, adjust the machine back and seat to fit your body and then slide into the machine. Place your feet against the pressing platform, spread about as wide as your shoulders, and the press up and release the safety lock. Slowly lower the weight until your knees are close to your chest — but without rounding your lower back — then carefully reverse direction and press the weight up again. Don’t lock your knees at the top of the movement.
Pec-deck flyes directly target your chest without much help from other muscle groups.
To perform the movement, adjust the seat and back pad so that you can get a full stretch and full contraction, then sit in the machine and grasp the handles. Keeping your shoulder blades tucked and your chest held high, bring the handles together in front of you and flex for a beat before slowly returning to the starting position.
Dips work your chest, shoulders, and triceps.
To perform the movement step on the platform, grab the dip handles, and extend your arms so that your weight is supported by your upper body. Bend your lower legs behind you, then slowly lower your body until you feel a strong stretch in your chest. Carefully reverse direction and press back to the starting position.
The leg curl works your hamstrings.
To perform the movement, adjust the machine to fit your body, then lie across the bench and hook your ankles under the pads. Slowly curl the weight, pause briefly at the top, and then return to the starting position.
The reverse curl works the muscles on the front of your forearms (extensors), and using a thick bar makes your grip work harder.
To perform the movement, grasp a barbell with a shoulder-width, overhand grip and then stand so that the bar rests against your thighs. Slowly curl the bar toward your chin while keeping your elbows stationary. When your forearms meets your biceps, reverse the movement and return to the starting point.
Seated calf raises work the calf muscles at the backs of your lower legs.
Adjust the seat and pad to fit your height and slide into the seat. Bring the pad to your knees, release the machine brake, and then lower the weight until you get a full stretch. Slowly flex your calves to lift the weight and pause in the contracted position before returning to the start.
The neck is comprised of muscles, just like every other bodypart, and you can train them, too.
Ferriss used manual resistance for his neck training, which consists of pushing against the front, back, or one side of your head with your hand or hands to provide resistance as you flex your neck. Do one set for each direction.
Crunches hit your abdominal muscles, helping to give you chiseled abs when your bodyfat is low enough.
Adjust the machine back and seat so that you get a full stretch and contraction on each rep, then sit in the apparatus and grasp the handles. Flex your abs as you crunch all the way down, hold for a second, then slowly lower to the starting position.
In putting together this workout, Tim Ferriss made sure to cover all the muscles of the body, and he cut the fluff that can ruin a bodybuilding program by making it too complicated.
Grab a few basic exercises like the ones listed here, work them as hard as you can, and you, too, can transform your physique.