Power Bodybuilding with the Bodymaker

As featured in "Exercise For Men Only" August 1999 by Peter L. Fisby

IF YOU'RE IN SEARCH OF A PROGRAM TO ADD MUSCLE TO YOUR BODY - AND WHO ISN'T? - WE'VE GOT just the regimen for you. This program was developed from one of the most perfect and powerful free weight movements ever created: The clean and jerk.

Oddly enough, however, there are no incredibly heavy weights to hoist and no pounding movements to compromise joint health. You never have to change weights on the bar and the workout can be done anywhere - even outside. In fact, all you need is a single piece of equipment: The Bodymaker Bar.

Using movements based on the clean and jerk, as well as exercises used to supplement this olympic lifting motion, the Bodymaker program is both aerobic and anaerobic, which allows a lifter to work two separate energy systems. Better yet, you not only strengthen and build musculature, but you burn twice the calories that you would in either a resistance training or cardio workout. An you can gain significant results regardless of whether you are a beginner or advanced lifter.

The Bodymaker program was created by competitive natural bodybuilder and renowned personal trainer Josh Stroud, president of J's Personalized Training in Fort Worth, Texas. This unique system of exercise will strengthen, build and tone every small and large muscle in your body. Furthermore, the bar is portable and it comes apart in the middle, which makes it easy to travel with. It not only acts as resistance, it also takes the place of the bike, treadmill or stair machines during warmups. The Bodymaker uses kinetic energy, which means you are continually involving the large muscles before each isometric exercise. This program allows you to burn fat as you build muscle.

In order for the calorie burning process to start, you have to work a large volume of muscles. By doing this you trigger the heat mechanism in the brain, which is the hypothalamus. This organ regulates metabolism, blood sugar levels and body temperature. Use of the legs also forces the muscle-building hormone testosterone into the system, which helps shape and strengthen the body. Continual leg work is one of the best-kept secrets for burning calories, which is the reason this routine is centered around these particular movements.

After the muscles of the body are pre-exhausted, the body begins working both fast-twitch and slow-twitch muscle fibers. This also plays a major role in burning calories. Another key element to the exercise bar is correct form. it takes more energy and oxygen to move a muscle slowly, thereby burning more calories. To get the most out of your exercise program, take a walk for 20 minutes before using the bar. This intensifies the calorie-burning process. Then it's on to the actual Bodymaker workout regimen, explained in part in this article.

The Bodymaker program comes as a complete kit. The bar comes in five-, 10-, or 15-lb increments, making it ideal for anyone from a complete novice to a seasoned exerciser. Because there is no heavy lifting or advanced movements, it is safe on your joints, tendons and ligaments. The unit is approximately three feet long and perfectly balanced.

The Bodymaker exercise routine is loaded with isometric and isotonic exercises. It may appear to be simple, but it can be used to conduct a wide variety of different exercises of varying intensities.

The estimated calories burned in this program is centered around the person's ability level to use the bar in a continuous clean and jerk motion for more than two minutes between sets and performing advanced exercises. The average male can burn 400-450 calories depending on the length of time the bar is used between sets.

An instructional video accompanies each bar, which is to be viewed before doing the isometric exercises at a moderate-to-slow pace. You needn't follow the video program exactly, as you may alter the workout based on your individual strengths. it also demonstrates the proper stretches you will need to perform each day.

The Bodymaker Bar comes complete with a detailed nutritional plan, which really makes the program work. not only will an eating schedule be laid out for you, but you can send in your seven day eating plan and have analysis of your diet completed by J's Personalized Training. Remember, you must eat right in order to lose weight without losing muscle. The complete Bodymaker training kit is available for $199.

Bodymaker Advanced Workout

Start your program off with 10 minutes of running in place, jogging or wind sprints while holding the Bodymaker Bar. Next you will go into stretching for 10 minutes.

Bodymaker Squats

Stand in a medium-width stance, holding the bar across the shoulders. Keeping the head up and back flat, squat down until the thighs become parallel to the floor. Push back up to the starting position, pause to flex the quadriceps and repeat. Perform 30 slow, rhythmic reps.

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Bodymaker Clean & Jerk

Stand in a shoulder-width stance, holding the bar before you in a comfortable-width, overhand grip. Squat down and place the bar in front of the ankles in the starting position. In a smooth motion, move into a standing position, pulling the bar upward until it's before the thighs. Continue the movement by pulling the bar up in front of the torso, flipping the elbows under the hands and "catching" the bar directly in front of the shoulders. Dip the knees slightly and push the bar to arms' length overhead. Reverse direction, lowering the bar to the shoulders,t hen to the thighs, then back down toward the floor. Repeat the entire movement in a slow, rhythmic, nonstop manner. Continue for five minutes of continuous motion. Note: this exercise is to be performed for five minutes at the start of your regimen and then for two minutes after every two exercises.

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Push Ups

Assume a push-up position with the hands spaced outside shoulder width, the back flat and the bodyweight balanced on hands and toes. Bend the elbows and lower the chest toward the ground. Push back up to the starting position, pause to squeeze the pectorals and triceps and repeat. Perform 30 slow, rhythmic reps.

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Bodymaker Bench Press

Assume a push up position with the hands spaced outside shoulder width, the back flat and the bodyweight balanced on hands and toes. Bend the elbows and lower the chest toward the ground. Push back up to the starting position, pause to squeeze the pectorals and triceps and repeat. Perform 30 slow, rhythmic reps.

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Bodymaker Triceps Extensions

Stand upright, holding the bar overhead in a close, overhand grip. bend the elbows and lower the bar slowly behind the head, keeping the elbows pointed skyward. reverse direction and restraighten the arms slowly to return to the starting position; repeat. Perform 20 slow, rhythmic reps.

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Bodymaker Pulldowns Behind the Neck

Stand upright, holding the bar overhead in a wide, overhand grip. Maintaining tension in the arms and back muscles, lower the bar slowly behind the neck, stopping when it touches the traps. Squeeze your back muscles isometrically for a five-count at the bottom and then reverse direction to return to the starting position; repeat. Note: This is a combination isometric/isotonic exercise, where you must concentrate in order to work the back muscles. Perform 20 slow, rhythmic reps.

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Crunches

Lie on your back with the legs bent and feet on the floor, grasping the hands behind the head. Curl the shoulders upward slowly, performing an abdominal crunch. Pause at the top with the abs tightened, lower back down slowly and repeat. Perform 100 slow, rhythmic reps.

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