There’s a perfect way to build multipurpose muscle, says
Michael Mejia, C.S.C.S., our workout expert. It hinges on one
word: stability. See, most guys lift weights from the outside in.
That is, they start with an idea of what they want their
muscles to look like and go from there, pummeling their
biceps and pectorals and abs with the most basic exercises.
The result: big muscles that look really good from the outside
and perform really well in isolation, but lack simple balance
Frequency: Divide your workout into two sets of exercises:
one for the chest, shoulders, and arms; one for the back,
legs, and abdominals. Perform each workout twice a week.
Technique:Warm up with two slow sets of eight to 10
bench-press repetitions. Use more weight on the second
set, but don’t make these preliminary sets too challenging.
Then start each exercise with the heaviest weight
you can use for eight to 10 repetitions. Drop the weight
slightly for subsequent sets if you need to.
Rest: 2 minutes between sets, including the warmup sets
Progress: Increase the weights each week.
Toward the close of a pleasant September afternoon, in one of the years when the big stick of President
Roosevelt was cudgeling the shoulders of malefactors of great wealth, the feverish home-bound masses which
poured into upper Fifth Avenue with the awakening of the electric night were greeted by the strangest of all
spectacles which can astound a metropolitan crowd harassed by the din of sounds, the fret and fury of the
daily struggle which is the tyranny of New York.