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By Nathan D.
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Blog: http://kettlebellplanet.blogspot.com/
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Great Article on Building Muscle by Charles Poliquin

Posted Jan 01 2011 12:00am

When I am not in a wrestling match I have to resort to barbells or logs for upper body pressing drills. It's not as fun but probably as effective for building strength and power. I am following so today I had to do the military press for a tough set of 3 x 3 with the last set being for as many reps as possible. In the strength world, you cannot consider yourself strong if you can't strictly press your body weight for one rep.

To make the upper body is balanced and as big as possible, don't forget to do a set for the back for each set of pressing. Your shoulder joints and the mirror will thank you. If possible, use a fat bar or fat gripz which will work your grip and maxmize training economy. 
Here is the workout I did today as an example:
  • Mobility Work
  • A1 Standing Military Press
    • starting with just the bar and adding 20lbs per set until reaching a good weight for 3 x 3
      • last set as many reps as possible (4 very hard reps in this case)
  • A2 Fat Gripz Pull-Ups
    • one set between each set of presses
  • B1 Dumbbell Triceps Toss
    • 4 x 10
  • B2 Hammer Curls
    • 4 x 10
  • B3 Reverse Flys
    • 4 x 10
Just in case you think your military press is strong enough, make sure you are better than a girl.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/


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