STRONG & Sculpted Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA HUMAN KINETICS Library of Congress Cataloging-in-Publication Data Names: Schoenfeld, Brad, 1962- author. Title: Strong & sculpted / Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA. Other titles: Strong and sculpted Description: Champaign, IL : Human Kinetics, [2016] | Includes bibliographical references and index. Identifiers: LCCN 2015049352 | ISBN 9781492514565 (print) Subjects: LCSH: Bodybuilding for women. | Physical fitness for women. | Weight training. Classification: LCC GV546.6.W64 S36 2016 | DDC 613.7/045--dc23 LC record available at http://lccn.loc.gov/2015049352 ISBN: 978-1-4925-1456-5 (print) Copyright © 2016 by Brad Schoenfeld All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Strong & Sculpted: p. 207. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Strong & Sculpted may not reproduce any material. The web addresses cited in this text were current as of December 2015, unless otherwise noted. Acquisitions Editor: Michelle Maloney Senior Managing Editor: Amy Stahl Copyeditor: Patsy Fortney Indexer: Dan Connolly Senior Graphic Designers: Fred Starbird and Keri Evans Cover Designer: Keith Blomberg Photograph (cover): © AYakovlev/iStock.com Photographs (interior): Neil Bernstein Visual Production Assistant: Joyce Brumfield Photo Production Manager: Jason Allen Art Manager: Kelly Hendren Associate Art Manager: Alan L. Wilborn Illustrations: © Human Kinetics Printer: Walsworth We thank Premier Athletic Club in Montrose, New York, and The Refinery in Champaign, Illinois, for assistance in pro- viding the locations for the photo shoot for this book. 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Box 80 Windsor, ON N8Y 2L5 Mitcham Shopping Centre, South Australia 5062 800-465-7301 (in Canada only) 0800 222 062 e-mail: [email protected] e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] E6638 Con tents Foreword by Erin Stern, two-time Figure Olympia champion vi Acknowledgments viii 1 Sculpting Your Ultimate Body . . . . . . . . . . . . . .1 Discover the total-body approach for women who are serious about getting into peak condition. 2 The Strong and Sculpted Program . . . . . . . . . . .7 Understand how to achieve optimal shape and symmetry with a periodized training program tailored to your needs. 3 Exercises for the Shoulders and Arms . . . . . . .21 Target the deltoids, trapezius, triceps, biceps, and brachialis for upper-body strength and shape. 4 Exercises for the Lower Body . . . . . . . . . . . . .61 Develop the glutes, quadriceps, hamstrings, adductors, abductors, and calves for a strong, curvy foundation. 5 Exercises for the Torso . . . . . . . . . . . . . . . . .101 Sculpt the rhomboids, trapezius, latissimus dorsi, pectorals, abdominals, and obliques for a defined core. 6 Warm-Up . . . . . . . . . . . . . . . . . . . . . . . . . . .151 Discover the elements of the general and specific warm-up to ensure a safe and effective workout, and learn when to stretch your muscles. iv 7 Break-In Phase . . . . . . . . . . . . . . . . . . . . . . .157 Set the foundation with a total-body routine to work all the major muscle groups during every session. 8 Basic Training Phase . . . . . . . . . . . . . . . . . . .163 Frame your workouts with greater volume and intensity as you transition to more advanced training practices. 9 Advanced Body-Sculpting Phase . . . . . . . . . .173 Sculpt your physique with split-body routines that increase training volume and enhance your capacity to shape your muscles to their ultimate potential. 10 Peak Physique Phase . . . . . . . . . . . . . . . . . . .185 Achieve your best body ever with a split-body routine that manipulates training volume for maximal muscular development. 11 Cardio Connection . . . . . . . . . . . . . . . . . . . .199 Optimize body composition with balanced cardio techniques to reduce fat and enhance lean body mass. Appendix: Workout Log 207 References 208 Index 210 About the Author 216 v Foreword M y love affair with lifting weights started in high school with one of those home gyms. Nothing fancy, but adequate enough to get a decent work- out. I started with a variety of exercises, seeing how much I could lift. When I tried the leg press, I found I could do the entire weight stack. That was a rush. I loved the sensation of pushing weight, taxing my body to its limit. I was hooked. It wasn’t until college that I really got serious about lifting. I attended the University of Florida on a track and field scholarship, where I competed in the high jump. The university had an amazing strength program and a state-of-the- art fitness center. My motivation to train was purely competition related. All I wanted was to increase strength and power to optimize my athletic performance; I really couldn’t have cared less about the aesthetic aspect. I gravitated to performing the Olympic lifts and powerlifting moves. Squats were a favorite; I started with the bar and worked my way up to 275 pounds (125 kg)—more than double my body weight. I experienced great satisfaction in lifting as much weight as possible and seeing how it translated to my performance in the field. I got faster. I could jump higher. That motivated me to train even harder. I ended up earning Junior All-American status, which I attribute largely to my fitness regimen. When I had been out of college for several years, I was still jumping, although no longer competitively. For fun, I began working out with the USA Track and Field team. With diligence and hard work, I was able to clear 5 feet 11 inches (180.3 cm) in the high jump—my all-time best. My coach said that if I could clear 6 feet (182.9 cm), I’d be able to participate in the Olympic trials. I was focused. All my energies were channeled into eking out that extra inch (2.5 cm) in the high jump. I trained harder than ever. It never happened. I was so discouraged. I’d worked so hard to accomplish my goal, and now all hope for an Olympic tryout was gone. I suddenly had nothing left to train for, no goal to serve as motivation. Shortly thereafter, I was thumbing through a fitness magazine, and a friend suggested that I consider doing a figure competition. At first I dismissed the notion. I grew up as a tomboy, not a girly girl. The thought of parading around in a swimsuit wasn’t all that appealing. But without any other competitive aspirations at the time, I decided to give it a go. At the very least, it gave me something to train for. I won the first competition I entered; my motivation soared. I entered another show and won again. Then I entered and won a national competition, at which I earned my pro card. I placed 10th in my initial pro show—the 2009 Arnold Classic—and then took 6th at the 2009 Figure Olympia. After that, I never finished outside the top three. The highlight of my career came in 2010 when I won the pinnacle of women’s physique competitions, the Figure Olympia—and then I did it again two years later! When I tell my story, it sounds as though things came easily for me. Nothing could be further from the truth. Physique competition requires optimal shape and symmetry. I was lagging in both. vi Foreword • vii I’m a right-handed thrower and a right-footed high jumper. As a result of years of track and field work, my left side was seriously lagging over my right. Moreover, my calves were out of balance with my thighs, and I needed to bring up my glutes as well as improve my shoulders and lats. I was able to overcome these obstacles because of an intense work ethic, an unending drive to succeed. Sure, I have good genetics. But so do millions of other women. To rise to the top requires dedication and hard work. There is no substitute. The good news is that these are qualities that everyone can develop. If you’re new to lifting, start out by learning the basics. Perform mostly compound movements involving the large-muscle groups. Build a strong base. Focus on proper form. Only after you have achieved these attributes should you begin to work on lagging areas and incorporate some of the literally hundreds of exercise variations into your routine. One of the greatest challenges is to be patient and set objective and realistic goals. Understand that developing a terrific physique doesn’t happen overnight. Take regular measurements and photos. Keep a training diary. Because you see yourself every day, it’s hard to notice the changes taking place in your body; having objective data provides perspective and allows you to impartially assess your progress. Most important, don’t be afraid to lift hard and heavy. The biggest reason women fail to change their shape is that they fail to sufficiently challenge their muscles. This is most often based on the misguided fear that heavy lifting will make them bulky. Trust me, this isn’t the case. Heavy loads are necessary to put sufficient strain on the muscles, which is a prerequisite for achieving a sculpted physique. Sure, you’ll put on muscle, but it will be well distributed in all the right places. Your clothes will fit better. I’ve been lifting as heavy as I can possibly lift for the past 15 years, and I’m a size 4! So put away the scale and let the mirror be your gauge. The reading on the scale is nothing more than a meaningless number. At the end of the day, it’s not about how much you weigh but rather how you feel and how you look. The most crucial ingredient for fitness success is a sound training program. Brad Schoenfeld has solved that part of the equation in Strong and Sculpted. No one knows more about optimizing body composition than Brad. Here he provides a blueprint for getting into your best shape ever. His approach is scientifically based and draws on years of experience working with women of all shapes and sizes. Everything you need is laid out in an easy-to-follow manner. Whether your goal is to compete in a physique competition or simply to make the most of your genetic potential, this book will help you get there. Yours in fitness, Erin Stern Two-time Figure Olympia champion Acknowledgments T o my parents for instilling in me the importance of the scientific method from an early age and always encouraging me to pursue my dreams. I love you both eternally. Rest in peace. To Bret Contreras and Alan Aragon for your help in reviewing the manuscript. You are true professionals who share a common passion for evidence-based prac- tice and the pursuit of knowledge. I’m honored to call you the best of friends. To Jessica Dillon for enriching my life and inspiring me to be better every day. To my literary agent, Laura Blake Peterson, for your tireless efforts in making this project a reality. You are the best at what you do! To the staff at Human Kinetics for believing in this project and putting in the resources to make it a success. In particular, I’d like to thank Michelle Maloney and Amy Stahl for facilitating the acquisition and providing insight on making the book the best it can be. Also a big thanks to Neil Bernstein for another ter- rific photo shoot. viii 1 Sculpting Your Ultimate Body I t started with a vision . . . The year was 1998. At the time I was training a diverse array of women at my private fitness facility in Scarsdale, New York. My clients included several high-level physique athletes who competed in figure competitions. My sole focus was to get these women into peak condition; their competitive careers depended on it. I approached the task like a rogue scientist: My training facility served as the research lab; my clients, the subjects. I experimented with a plethora of exer- cise routines; manipulated training variables in every way possible; found what worked, discarded what did not. This trial-and-error process evolved into a system of training that proved highly successful, ultimately producing top-place finishes for many of my clients. Best of all, the system was designed as a template that could be customized to the needs and abilities of any woman interested in improving her physique—not just those with competitive aspirations. Word about my training practices quickly got around. I developed a reputation as the go-to trainer for getting women of all shapes and sizes into their best pos- sible condition. Magazines contacted me for quotes. I appeared as a regular guest on network TV shows. My waiting list for new clients soon exceeded six months. Suddenly the vision came to me: My training system was ideally suited for a book. It was uncomplicated, easy to individualize, and applicable to the masses. Through the written word, I could show any woman willing to put in the effort how to look great without ever stepping foot in my fitness facility. In this way I could expand my reach across the country—across the world! In November of 1999, the book, ultimately titled Sculpting Her Body Perfect, became a reality. Almost immediately thereafter, it became a hit. Magazines such as Shape, Oxygen, Fitness, and Self published excerpts and fea- tured routines from the book in cover stories. I made appearances on numerous national U.S. television and radio programs. Book club rights were purchased; foreign rights were sold in multiple countries. A second edition of the book was published in 2002; a third edition followed in 2007. All told, combined domestic sales of all three editions well exceeded 100,000 copies, with thousands more sold internationally. In the interim, I followed my passion to pursue higher education. I went on to earn a master’s degree in kinesiology from the University of Texas and then a PhD with a focus on applied exercise science from Rocky Mountain University in 1 2 • Strong & Sculpted Utah. While continuing to consult with a select clientele on training and nutrition, I joined the world of academia as a professor in exercise science. I now head a lab that carries out controlled studies on strategies for optimizing body composition. To date, my research has produced over 80 published scientific papers that have appeared in many of the leading peer-reviewed exercise journals. In conjunction with this metamorphosis from trainer to researcher, my train- ing philosophy has been drastically altered. I came to realize that just because something works doesn’t mean that something else might not work even better. Based on emerging research, I was compelled to reexamine the best practices for exercise program design. The upshot was a complete overhaul of the train- ing system I once espoused, bringing practical application into line with modern science. You hold in your hands the result of these efforts. ABOUT THE STRONG AND SCULPTED PROGRAM The Strong and Sculpted fitness plan is for women who are serious about getting into peak condition. It harnesses the latest scientific evidence along with years of time-tested practical experience to help you sculpt the body you’ve always desired. There are no gimmicky exercises, no unsubstantiated quick-fix solutions. Just tried-and-true training principles combined into a comprehensive program guaranteed to produce head-turning results. The scientific basis of the program is supported with references, often from the research conducted in my lab. I encourage you to pull up the referenced studies and read through them at length. You’ll gain a greater appreciation for the whys of the program. That said, this is a training manual, not a textbook. I therefore have opted to write in a conversational style that presents scientific concepts in a reader-friendly manner; jargon is kept to a minimum. Where applicable, sidebars shed light on relevant topics. The program is integrated in stages based on training experience. The break-in phase is essentially a beginner routine (see chapter 7); the basic training phase is an intermediate-level routine (see chapter 8); and the advanced body-sculpting phase is for those who’ve spent a good amount of time lifting seriously (see chapter 9). The peak physique phase (see chapter 10) is intended to be selectively integrated into the advanced body-sculpting phase to achieve peak conditioning. A concept called periodization is employed to balance training and recovery, to help you optimize results while preventing the dreaded plateau. As opposed to other popular fitness plans, the Strong and Sculpted program takes a total-body approach to training. All too often, women gravitate to inner- and outer-thigh machines and ab devices at the exclusion of exercises for other important major muscle groups. This is usually done with the misguided hope of spot-reducing body fat (see the sidebar Spot Reduction). Suffice to say, it’s an ill-advised approach that will only lead you down the path to frustration. With the Strong and Sculpted program, you’ll systematically develop a base of muscle and attain neuromuscular control. Once you’ve developed this foundation, you’ll learn to employ more advanced body-sculpting techniques that ultimately allow you to focus on weak areas and achieve optimal shape and symmetry among your muscles. A unique feature of this book is the categorization of exercises based on biomechanics and applied anatomical principles. These groupings allow you to