Over the weekend it finally happened. Summer arrived, albeit briefly, and England’s men responded in time-honoured fashion by sitting around drinking with their shirts off. For a triumphant few it was the moment they had been waiting for – the chance to finally reveal their toned biceps and summer-ready torsos. But for many others, it was a painful reminder that there is work to be done.
Following our Esquire body MOT part 1 which looked at fat loss, this week we're focusing on those looking to gain size rather than lose it - to add muscle to an already lean physique instead of eradicating a beer gut. So, for everyone out there looking to fill their t-shirt a little more convincingly this summer, Esquire spoke to personal fitness trainer Pete Fraser (www.petefraser.com), who devised the following program. Again, as with our first circuit, the emphasis is on clearing out the cobwebs and getting you active. Complete this first phase three times a week, for six weeks - we'll be showing you what to do next in due course.
The five commandments:
1 Protein, protein, protein - You’ve heard it before, but we’ll say it again. If you want to pack on size, your body needs protein. Turkey breast, chicken, fish – whilst you are exercising regularly, it’s almost impossible to eat too much of this. If you’re looking to get bigger, chances are that you have a fast metabolism. So go eat, and enjoy.
2 Full range of motion - Don’t rely on momentum (‘swinging’ the weights) during your sets. Instead, use perfect form, extending and contracting your muscles to their fullest - that’s what will give your muscles the ‘shape’ you want. Remember to keep your breathing smooth, exhaling through your mouth and tensing your core.
The Scrawny To Brawny Workout:
Warm up for 5 minutes
1/2 mile, 6mph, Gradient: 2
1/2 mile, 6.5mph, Gradient: 3
1/2 mile, 6.8mph, Gradient: 1
Stepper - 10 mins, medium resistance
Flat barbell bench press – 12 reps, 10 kg either side
Incline dumbbell fly - 12 reps, 6kg
Seated dumbbell shoulder press – 12 reps, 6kg
Lat pulldowns: wide grip, upper chest – 12 reps,
Lat pulldowns: close grip, lower chest – 12 reps, 40 kg
Tricep dips – from a bench, straight legs – 10 reps
Forward lying, lower back raise – 10 reps
[Repeat circuit twice]
Lying/bent knee crunch – 2 x 20 reps
Head to knees crunch – 2 x 10 reps
Forward plank hold – 30 seconds x 2