10 FUNDAMENTAL EXERCISES FOR A STRONG & LEAN BODY

10 FUNDAMENTAL EXERCISES FOR A STRONG & LEAN BODY

A supplement to S.P.E.E.D.

Jeff Thiboutot MS,CN,CPT & Matt Schoeneberger MS,CES

12/4/2011

We have no idea who this young woman is, but we think

this is a great visual representation that being strong and

lean is a realistic combination for men and women.

10 Fundamental Exercises for a Strong & Lean Body

www.DoingSPEED.com Page 2

Copyright ©2011 by Reason Productions, LLC

All rights reserved. Except as permitted under the United States Copyright Act of

1976, no part of this book may be reproduced or distributed in any form or by

any means, or stored in a database or retrieval system, without the prior written

permission of the publisher.

MEDICAL WAIVER

The contents of this book are presented for information purposes only. The

information in this book is not intended as medical advice, nor to replace the

advice of a physician or other health care professional. Anyone wishing to

embark on any dietary, drug, exercise or lifestyle change for the purpose of

preventing or treating a disease or health condition should first consult with, and

seek clearance and guidance from a competent health care professional.

The decision to utilize any information in this book is ultimately at the sole

discretion of the reader, who assumes full responsibility for any and all

consequences arising from such a decision. The authors and publisher shall

remain free of any fault, liability or responsibility for any loss or harm, whether real

or perceived, resulting from use of the information in this book.



INTRODUCTION

In our book SPEED we mentioned that there would be a detailed exercise

routine in Appendix C. Regrettably we did not include that in the book (an

oversight during the editing process) so this document, along with a video series

(see more at the end of this document), is the missing piece.

The book goes over the different types of exercise along with a good blueprint

for designing a quality exercise routine (Thiboutot & Schoeneberger, see p. 65).

We also explain the pros and cons of the different exercise types so please refer

to the exercise chapter to get more information regarding that aspect. Overall,

we do feel that the evidence is clear that doing relatively intense resistance

(weight) training on a regular basis, 1 to 3 times a week, has many potential

health benefits and has some weight management aspects that puts it at the

top of strategies for losing body fat and keeping it off (Fisher et al; Hansen et al;

Stiegler et al; Winett et al). However, as we mentioned in the book, even the

best exercise routine will not contribute to your success if you are not consistent

in doing it (same goes for your eating plan). Therefore, we hope that you find a

way to make doing some resistance training on a regular basis at least

somewhat enjoyable so that you will stick to it. But, do not feel bad if it just isn’t

for you. If you walk every day, play tennis a couple times a week, and go for a

hike on the weekends then great.

OVERVIEW

When designing a weight training routine there seems to be an endless supply of

exercises that you could do. The thing is; a lot of the variety is NOT necessary, in

a physical sense. The huge variety of exercises and gadgets are really for the

mind, i.e., potential to reduce boredom. Mixing it up will help to keep it new, but

it really won’t make you lose more weight or improve your level of fitness. There

is nothing wrong with mixing it up, but, to us, there really are some FUNDAMENTAL

EXERCISES (FE’s) that will do the trick, i.e., get you strong and lean in the most

efficient and effective way.

Before getting into the specific exercises there are a few more things to cover

(much of this was covered in the book).These additional things are sets, reps,

speed of movement (cadence), intensity (difficulty) and frequency.



How many sets?

1 to 3 sets is a good range (Krieger; Carpinelli, R. et al; Fisher, J. et al; Smith

et al). It does seem that one really hard set will often elicit much of the

strength and muscle building (hypertrophy) benefits derived from weight

training (Carpinelli, R. et al; Fisher, J. et al; Smith et al). However, for

maximum muscle growth, it seems that 3 sets may produce the greatest

increase (Krieger). But, there are diminishing returns. The Krieger paper

finds that there is an average of 46% greater increase in muscle gain from

3 sets compared to 1 set, but this comes with a 300% increase in time (1

set compared to 3 sets) spent exercising. Although there may be an

advantage from doing 3 sets verses one, if maximum muscle growth is not

important and you do not want to or have the time to do 3 times as much

work then don’t sweat it if you do one hard set.

When you reach the point when you are really pushing it hard then one

set is likely all that you will need to do. However, at first when you are

going easy, allowing the body to acclimate to your new behavior, doing

a couple of sets is fine. Additionally, when it comes to burning some more

calories, likely a goal if you are reading this, then doing 3 sets of the

exercises will produce a greater calorie burn and possibly greater muscle

gain than doing only 1 set.

How many reps?

6 to 15 will likely elicit the types of changes that most people are looking

for (Fisher, J. et al; Smith & Bruce-Low).

How fast should the movements be?

2 to 6 seconds for the up (concentric) and down (eccentric) phases of

the movement (Fisher, J. et al; Smith & Bruce-Low). Make sure that you

both the up and DOWN phase of the movement is done in a controlled

manner. In fact, after you have been exercising for awhile, say 4 to 6

weeks, it would be a good idea to make the down phase even harder

than the up phase (Bubbico, A. & Kravitz, L.; Paschalis, V. et al). You can

make it harder by making the speed even slower of adding more

resistance.



How difficult should the exercises be?

The goal is to take most exercises to the point where you cannot do

another rep (within the rep range given above), often referred to as

momentary muscular failure, with good form (Fisher, J. et al). If you have

not done weight training for 2 or more weeks then we would recommend

that you do NOT push it that hard at first. Give yourself a week or two

before you push yourself to that point.

How often should the workouts be done?

For the full body workout, 1 to 3 times a week, allowing for 24 to 72 hours

between the weight training workouts (Fisher, J. et al, Winett et al).

However, even a single, intense weight training workout, emphasizing the

negative or eccentric phase, a week can have health benefits, but due

to the relatively low overall energy expenditure (includes calories used

during the workout and any potential increase in post-workout metabolic

rate) this amount of activity will not have any real impact on the speed of

weight loss (Paschalis, V. et al).

EXERCISE EQUIPEMENT

A final aspect before discussing the exercises: the exercise equipment. To be

able to do the exercises it usually only takes a small amount of equipment. If you

go to a gym then it is very likely that you will have everything you need to do the

exercises. But, if you want to workout at home there is a certain amount of

equipment the will be necessary to have.

A. Power rack

B. Barbell with plates

C. Dumbbells

D. Adjustable bench

E. Cable machine

F. Dip/chin station/machine

G. Tubing

H. Stability ball



A. Power rack

This apparatus allows for many exercises, such as

barbell squats, bench press (need a bench), pull-

ups, modified push-ups and so on. This apparatus

has safety features that can allow you to push

yourself when doing squats and bench press that

minimize the risk of getting stuck under the weight.

This picture shows the pull-up and dip attachments

which allows for more movements with one piece of

equipment.

B. Barbell with plates

A basic barbell and plate set is a very useful

set-up. It allows for the execution of many

FE’s. For many females, but certainly not all,

you will want to look for a lighter barbell,

usually 25lbs instead of the typical 45lbs.

C. Dumbbells

A set of dumbbells or modifiable dumbbells,

such as the Power Block or the Bowflex Select

Tech, allow for many of movements to be

performed with added resistance. For beginner

women, a set ranging from 5 to 20lbs and 5 to

40lbs for men is a good starting point.



D. Adjustable bench

An adjustable bench is a useful tool for a number of

upper body exercises. A good and cheaper

alternative is a stability ball (see below).

E. Cable machine

Cable machines, such as the Functional

Trainer made by Paramount Inc., allow for a

large variety of FE’s. It is so versatile that one

of the example workouts is done completely

on this type of apparatus. This is at the top of

the list for a home gym. But, it is not cheap. A

quality cable functional trainer is in the range

of 3 to $4,000, but finding a used one is

certainly possible which you might be able

to pick up for a grand or two.

F. Dip/chin station

This piece of equipment is pretty limited in use,

basically chin-ups/pull-ups and dips. The good thing

is that is relatively inexpensive. However, if you get a

quality power rack (see above) there will often be

attachments that allow for these exercises. When it

comes to pull-ups and dips, a good amount of

people cannot to bodyweight-based ones, at least

not at first. There are machines that assist you in

doing these movements that are great but cost

about 3 or 4 thousand bucks. The good thing is that

most gyms will have one of these machines.



G. Tubing

Exercise tubing or bands are a

very versatile and portable

type of resistance. They are

also relatively inexpensive. The

way that the tubing applies

resistance may not be the best

for gaining top notch strength

but for traveling and as part of

a workout they are a great tool

to have.

H. Stability ball

The stability or physio ball (what the

women in the picture to the left is lying

on) is a versatile tool. It is very inexpensive

(20 to 30 bucks) and can allow for a

number of movements, such as a bench

press, wall squats, and many others. No,

it’s not just for crunches. Basically the ball,

they come in a number of sizes, can be a

great alternative to a bench for many

people. However, if you are trying to push

high weights we would recommend you

are pushing of a solid and strong surface.



THE EXERCISES

With the above in mind here are 10 exercises that can help you get in great

shape. Remember, start easy and progress slowly. Also, if you have any physical

ailments that may be contraindications (i.e., no, no’s for doing the exercise)

then you need to make adjustments.

The reason we chose these exercises or movements is because they promote

the use of many muscles at one time and collectively work the body in many

directs which should result in a body that can move in many directions smoothly

and safely. This should result in you feeling that you can engage in life,

physically, with confidence.

1. Squats

2. Deadlifts

3. Lunges

4. Push-ups/bench press

5. Rowing

6. Pull-ups/pulldowns

7. Dips

8. Overhead press

9. Hi-low cable cross wood chop

10. Planks (prone & side)

For exercise demonstrations see http://DoingSPEED.com/exercise-videos

SAMPLE EXERCISE ROUTINES

Keep in mind that these are SAMPLE routines and may not fit your needs exactly.

Because we are also personal trainers we would be remised if we did not

suggest hiring a good personal trainer to assist you with designing a specific

routine. Additionally, if you do not need someone to actually be on-site with

you, you might want to consider hiring us for a few coaching sessions. These

sessions could be used to design a specific workout routine. Anyway, here are

four routines to get you going.

http://DoingSPEED.com/exercise-videos



1. The Minimalist

Using as little equipment as possible

Push-ups

Squats

Pull-ups

Walking lunges

Dips

Single leg squats

Plank with arm swing

Quad Alt Arm.leg

Heel raises

2. Cable Frenzy

The following movements can all be done using a Functional trainer or similar

cable machine and bodyweight

Cable squat

Standing one-arm row

Standing chest press

Pulldowns

One-arm chest fly

Lateral arm raise

Kneeling ab crunch

Face pulls

Arm extensions

Single leg arm curls

Side plank



3. Dynamic Dumbbells

A few pairs of dumbbells, and a stability ball will do the trick.

Bench press on the ball

Squat with dumbbell arm swing

Horizontal one-arm row

Squat with overhead press

Side lunge with side arm raise

Plank with one-arm row

Dips

Russian twist on the ball

Ball roll out

Prone superman

4. Full Access Pass

You have access to all of the equipment we discussed earlier

Barbell squat in the rack

Barbell flat bench press

Barbell deadlifts

Standing cable chest press

Overhead dumbbell press

Pull-ups

Dips

Cable or dumbbell row

Hi-low cable cross

Single leg squat

CONCLUSION

You should now have a good understanding of what an effective and efficient

full body weight training workout entails. For additional clarification there are

VIDEOS that explain and demonstrate the 10 FE’s.

http://DoingSPEED.com/exercise-videos



REFERENCES

Bubbico, A. & Kravitz, L. (2010). Eccentric exercise: A comprehensive review of a

distinctive training method. IDEA Fitness Journal; October: 51-59.

Carpinelli, R. et al (2004). A critical analysis of the ACSM position stand on

resistance training: Insufficient evidence to support recommended

training protocols. JEPonline; 7(3).

Fisher, J. et al (2011). Evidence-based resistance training recommendations.

Med Sport; 15(3): 147-162.

Hansen, D. et al (2007). The effects of exercise training on fat-mass loss in obese

patients during energy intake restriction. Sports Med; 37(1): 31-46.

Krieger, JW. (2010). Single vs multiple sets of resistance exercise for muscle

hypertrophy: a meta-analysis. J Strength Cond Res; 24(4): 1150-1159.

Paschalis, V. et al (2011). A weekly bout of eccentric exercise is sufficient to

induce health-promoting effects. Med Sci Sports Exerc; 43(1): 64-73.

Smith, D. & Bruce-Low, S. (2004). Strength training methods and the work of

Arthur Jones. JEPonline; 7(6)52-68.

Stiegler, P. et al (2006). The role of diet and exercise for the maintenance of ft-

free mass and resting metabolic rate during weight loss. Sports Med; 36(3):

239-262.

Thiboutot,J. & Schoeneberger, M. (2009). SPEED: A complete how-to manual for

quick and permanent fat loss.

Winnett, R. et al (2001). Potential health-related benefits of resistance training.

Preventative Med; 33: 503-513.

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10 FUNDAMENTAL EXERCISES FOR A STRONG & LEAN BODY