Did you know that your body can only adapt to a workout program for a limited time? That’s why it’s essential to change your routine every few months. Doing the same exercises repeatedly will not only get boring but won’t yield results as quickly as you might hope. It would help if you mixed things up to continue seeing results from your lifting routine. Read on for new rules of lifting workout routines that will challenge different muscles and keep things exciting.
Last week, I headed to the gym to work out with Lou Schuler and Alwyn Cosgrove.
I took their new book, The New Rules of Lifting for ABS, to the gym.
I did a workout based on the exercises in their book, and I wanted to go through some of the activities I liked.
#1 – Dumbbell Two-Point Row
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 End Position |
I am a big fan of unilateral work. I focus on this a lot in my Lumbar Fusion Exercise Program.
Technique:
Select a dumbbell weight with which you can do 8 to 12 repetitions—beginning in a hip-width to shoulder stance—activating the core and bending the upper body at the hips while keeping the upper body in alignment. Have the dumbbell straight down while still activating your scapular muscles. Lift the dumbbell while focusing on pulling through with the elbow and having the muscle around the shoulder blade do the work. The core is activated, preventing movement in the sagittal (forward and back) and transverse (rotation) planes.
#2 – Dumbbell Offset Squat
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 End Position |
I don’t think I have done squat work with two different weights. I like it.
Technique:
Select two dumbbell weights that you can do 8 to 12 repetitions with—beginning in a hip-width to shoulder stance—activating the core and bending the upper body at the hips while keeping the upper body in alignment. Squat down to a level that you can. The center prevents movement in the frontal plane (side-to-side movement).
#3 – Dumbbell Single-Leg Romanian Deadlift
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 End Position |
I liked this one. It showed me that this would be a good exercise for an assessment, as it offers so much. I had to take several photos to keep “bloopers” for this exercise. I will do more on that in another blog post.
Technique:
Select a dumbbell weight with which you can do 8 to 12 repetitions—beginning in a hip-width to shoulder stance. Activating the core, place your weight on one leg and bend at the hip, so the leg and upper body stay aligned. Stop when you feel you move out of alignment.
Sum It All Up
There was a lot more that I liked, but I did not have anything to anchor tubing to, and photos in the free weight area get other people in the gym asking questions.
I am off to the gym again tomorrow, and I will be taking the New Rules of Lifting for ABS with me for another great workout, exercise ideas, and good information.
Rick Kaselj, MS
P.S. – Sorry for the big stamp at the bottom of the photos. People have been stealing pictures off my blog without asking me. It is nice to have my exercise photos all over the internet, but it would be nice if people asked if they could use them.
