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100-Exercises to help survive the coming doomsday. BE PREPARED-100

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12/27/2012 12:23 PM
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100-Exercises to help survive the coming doomsday. BE PREPARED-100
There are stars ***** next to the exercises I feel most effective, and sometimes those that are most overlooked. Take particular note of these exercises, and try to rotate them into your routine at some point.
We’ll go from the ground up
Standing calf raise machine
seated calf raise machine
weightless (one leg) calf raises of flat ground
weightless (one leg) calf raise with toes elevated (off ledge)
*jumping rope (surprisingly effective)
*running stairs
pulling sleds
jogging with a weighted vest
Tibialis Anterior:
More of a “pre-hab” exercise, working this muscle will prevent shin splints. It is the muscle that works the opposite movement of the calves, and the muscle is located on the shins. No matter how many clients I tell to do this exercise, nobody listens (because it has no direct impact on physical appearance)… Then they cry and whine about not being able to run because of shin splints.
*Toe raises- Stand, leaning on a wall, with your feet anywhere from 12 to 36 inches out from the wall. Raise your toes up off the ground, hold for a second, and then relax, and repeat. (If it is too light, move the feet outward, if it is too heavy, move the feet towards the wall you are leaning on).
*front squat (best for the vmo(rookie translation: the quadricep “teardrop” toward the inside of the kneecap))
leg press with narrow foot position
*leg press with feet low on plate
*bulgarian split squats with high degree of knee flexion
back lunges
weighted step-ups
(Leg extensions are not listed because closed chain movements are a)not healthy for knee extension and b)not effective for building large quads…. If you want “pump” get on the stairmaster after your legs workout is over, you will receive more pump than you will ever get on the leg extension machine, and more pump=more sarcoplasmic hypertrophy (rookie translation:growth))
hamstrings (knee flexors, which are the majority of the hamstrings):
*lying leg curls
*seated leg curls
dragging sleds
hill sprinting
Note that it is very important to include isolation exercises that work out “knee flexion” (going from straight to bent knee) in your workout. Why? Because the knee flexors are untouched in the standard compound movements such as squat and leg press (all of which the knee goes from bent to straight aka “extension”)… Yet knee flexion is an essential part of basic movements such as running (the finishing of a stride once the foot has made ground contact is knee flexion). Hamstrings tend to be an underdeveloped bodypart because of this. When non-scientific bodybuilding “literature” says that squats work the hamstrings, they are referring to the hamstrings that are involved in hip extention, which if I’m not mistaken is 2 of 7 hamstrings. Thus knee flexion is untouched, except as a stabilizer in these lifts. This muscular imbalance and neglect of the hamstrings, combined with extreme strength levels, is why you see so many NFL players limp off the field, with torn hammies.
Hamstrings (hip extensor hamstrings):
*Stiff leg deadlift with posterior pelvic tilt (rookie translation: Stiff leg deadlift while sticking your ass out as much as possible)
*Stiff leg deadlift off a box
Etc, Etc, standard compound movements.
Lower back hyperextensions
*Glute hyperextensions
glute bridges
*bulgarian split squats
running stairs
hill sprints
dragging sleds
box jumps
all squat variations (1/4 squat, 1/2 squat, slow tempo squat, dynamic effort (explosive) squats)
If you are going to overemphasize one muscle in the entire human body, make it the glutes. It is the largest, strongest muscle in the body, and the joint it works is capable of an extreme range of motion. Lifters most often neglect the “hyperextension” of the hip joint. They work extension (from bent, to neutral (standing)) but neglect the range of motion that is worked by running AFTER the foot makes ground contact. This is why the two starred exercises are bulgarian split squat (one legged squat guarantees the overloaded muscle will be the legs, never the core or cns) and glute bridge (because this works the untouched range of motion in the gluteus that squat movements do not work). A lot of weightlifters experience lower back pain when jogging, and it is because they have overworked hip extension (squats) and usually COMPLETELY neglected hip hyperextension (glute bridges, sled drags, sprints). Thus, their bodies compensate by rounding the lower back, tilting the pelvis anteriorly, and placing the load on the spine, rather than the hips, to compensate for structural imbalance.
Abdominals(rectus abdominis):
Decline sit-ups
*hanging upside down sit-ups
The thing to keep in mind is the abs are a muscle like any other, if you find yourself doing 30+ reps, hoping to build a six pack, remember that you are doing the same thing as lifting little pink dumbells for 70 reps to build big biceps. Spot reduction (exercising a certain area of the body to burn fat in that area) is a myth, so keep the ab workouts as heavy as everything else, or no adaptation (changes) to the physique will occur.
Obliques (The “side abs” and “V-cut”)
Weighted side bends
weighted side bends on hyperextension machine
Spinal Erectors (low back):
stiff leg deadlifts
any deadlift or hyperextension variation.
*Wide grip pulldowns
narrow grip pulldowns
pullups (supinated grip)
*pullups (neutral grip)
dumbell pullovers
*rope pullovers
row variations
*behind the neck press
dumbell shoulder press
military press
push press
*power clean
*hang clean
*face pulls
dumbell rows (lower traps)
barbell rows (lower traps)
dumbell cleans
*farmers walks

Chest (pectoralis major):
bench press
incline press
decline press
all of the above with dumbells
all of the above with altered hand orientation and/or grip
*cable crossovers
cable crossovers with altered cable height/angle, and/or altered hand orientation
machine pec flyes
*cable bench press
*guillotine press
Anterior Deltoid (front delt):
*Neutral grip bench press
*Neutral grip military press
*neutral grip front dumbell raise
bench press
incline press
decline press
any pressing movements
Other deltoids:
Military press
*supinated grip lateral raises
*lateral raises from low pulley machine
*upright rows
behind the neck press
All lateral raise machines and variations
*Close grip bench press
weighted dips
*neutral grip bench press
*rack lockouts
*1/2 bench press (with extra weight, obviously)
Military press
ANY pressing movement
Closed chain movements such as tricep extensions are not healthy for the elbow joint, nor are they necessary for building huge triceps. Tricep extensions can be utilized, but just understand that I chose not to list them because they are unhealthy for the elbows, and more importantly, inneffective.
barbell back squat (what most people think of as a “squat”)
barbell front squat
bulgarian split squat
weighted lunge
barbell back squat starting at bottom of movement
hack squat
trap bar deadlift
1/2 squat
1/4 squat
box jumps
dynamic effort squat
leg press
1 legged leg press
bulgarian split squat foot forward stance
bulgarian split squat with high degree of flexion in knee joint
leg press with feet at the bottom of the plate
narrow stance leg press
weighted lunges
Any of the above, with added static pauses
any of the above, super fast (and with/or without cheat-form)
any of the above in slow motion
any of the above, in dynamic effort mode
any of the above with chains
any of the above with bands
sumo deadlift
Rack Deadlift
Deadlift off of box
Stiff legged deadlift
stiff legged deadlift with posterior pelvic tilt
hang clean
Stiff legged deadlift off box
power clean
Any of the above, with added static pauses
any of the above, super fast (with or without cheat-form)
any of the above in slow motion
any of the above, in dynamic effort mode
any of the above, with changed foot placements
any of the above, with chains
any of the above, with bands
dumbell curl
barbell curl
dumbell curl pronated grip
hammer curl
barbell curl pronated grip
dumbell preacher curl
barbell preacher curl
dumbell hammer preacher curl
barbell preacher curl pronated grip
dumbell preacher curl pronated grip
curls in cable crossover machine
concentration curls
machine curls
any of the above with isometric (static) pauses
any of the above with super slow concentric and eccentric phases
any of the above in dynamic effort mode (probably not worth risk of injury in this particular exercise)
any of the above with chains
and of the above with bands
*pullups (or pullups on the pull-down machine)
barbell curls
dumbell curls
*preacher curls
hammer curls
dumbell rows
ANY pulling movement
ANY curling variation
Strengthening the wrist flexors/extensors:
Wrist curls (for the flexors)
Reverse wrist curls (for the extensors)
Holding heavy objects (ie, deadlifting, without straps)
With this list of exercises, and a routine that rotates every 6 weeks to 4 months, you should easily have enough movements to avoid hitting plateaus for the next 1 to 3 years, you will survive the elements, and the coming apocalypse.

originally posted by author Brendan Evans at bevans100fitness.com

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