At the core of every superior weighttraining regimen should be plenty of basic movements – bench press, chin-ups, squats, etc. – performed with reps in the 5—12 range. Emphasis should always be on lifting increasingly heavier weights when possible, so you can continue to get stronger and play with more power and less fatigue.
At the same time, it’s helpful to include endurance-specific training so you can make it to the end of the set (or solo!) with a little gas left in the tank. For this, I like to integrate higher-rep compound movements at the end of my regular workout to activate a really nice burn in the upper body.
Compound movements combine at least two different types of exercises into one elongated, start-to-finish movement. And while I don’t recommend them for strength development, they are super effective for endurance conditioning when you lower the weight and crank up the reps.
Here’s an excellent compound movement for the biceps, shoulders, and triceps. Perform 2—4 sets of the following exercise with lighter dumbbells. Stay in the 20—30 rep range and keep your rest time minimal between sets. You should feel a burn down to your bones with these bad boys!
1. Starting Position Begin with a dumbbell in each hand, arms by your sides, palms facing your legs.
2. Middle Position Curl both arms upward, gradually twisting your wrists 90 degrees so your palms face your shoulders at the top of this part of the movement.
3. Top Position Press both dumbells overhead, gradually twisting your wrists 180 degrees so your palms are facing forward at the top of this second part of the movement.
4. Middle Position Lower the dumbells back down to the middle position, taking care to “untwist” your wrists so you wind up with your palms facing your shoulders again.
5. Starting Position Lower the dumbells back to the starting position of your arms by your side, palms facing your legs.
That’s one complete rep.
* Be sure and maintain impeccable form throughout this movement, making sure your back is straight and every part of the movement is controlled.
* Experiment with performing this movement at various rates of speed; sometimes slow and deliberate, other times “in rhythm” at a brisker pace.
* For even more of a burn, try supersetting (alternating sets) with traditional pushups.
* Consult your physician before attempting any new exercise regimen.