{"id":1963,"date":"2017-10-05T22:40:42","date_gmt":"2017-10-06T03:40:42","guid":{"rendered":"http:\/\/stateoftheozarks.net\/showcase\/?p=1963"},"modified":"2019-02-16T14:40:44","modified_gmt":"2019-02-16T20:40:44","slug":"manlyozarks-lifting-plan","status":"publish","type":"post","link":"https:\/\/stateoftheozarks.net\/showcase\/2017\/10\/05\/manlyozarks-lifting-plan\/","title":{"rendered":"#ManlyOzarks Lifting Plan"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]From Terry Sartin: I want you to be sure anytime you work a muscle group, you do a minimum number of exercises and a minimum number of sets for that muscle group. It will make a difference on how much blood and oxygen you get to those muscle fibers. It will make sure those muscle fibers are getting torn down correctly. You are tearing the fibers down, wearing them out. Over time as they heal, they grow back just a little bit bigger and stronger.<\/p>\n<p>So, if you are running short on time at the gym, I&#8217;d rather you spend the extra time doing the rest of, for example, your chest exercises and sets rather than hurry through chest to get to arms.<\/p>\n<p>Now we&#8217;ll break down the muscle groups and look at number of sets.<\/p>\n<p><strong>\u2014 Chest<br \/>\n<\/strong>Flat Bench Press<br \/>\nIncline Bench Press<br \/>\nIncline Chest Flys<\/p>\n<p><strong>\u2014 Back<br \/>\n<\/strong>Seated Behind-the-Neck Pulldowns<br \/>\nNarrow-Grip Downward Rows<br \/>\nDumbbell Rows<\/p>\n<p><strong>\u2014 Shoulders<br \/>\n<\/strong>Shoulder Flys<br \/>\nArnold Press<br \/>\nShrugs<br \/>\nEZ-Curl Bar Pull-ups<\/p>\n<p><strong>\u2014 Biceps<br \/>\n<\/strong>Straight Bar Curls<br \/>\nIncline Bench Curls<br \/>\nEZ-Curl Bar Preacher Curls<\/p>\n<p><strong>\u2014 Triceps<br \/>\n<\/strong>French Curls<br \/>\nDips<br \/>\nCable Pushdowns<br \/>\nRope Pushdowns<\/p>\n<p><strong>Cardio \u2014<br \/>\n<\/strong>Use the rowing machine.<\/p>\n<p>To gauge weight, warm up each muscle group with weight light enough to get good range of motion in 12-18 reps for one set. Then increase the weight to only get 6-8 reps with good form. That weight might be 10 pounds. It might be 150 pounds. Be smart. Push yourself. And make sure your form is good. And don&#8217;t quit.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text]From Terry Sartin: I want you to be sure anytime you work a muscle group, you do a minimum number of exercises and a minimum number of sets for that muscle group. It will make a difference on how much blood and oxygen you get to those muscle fibers. It will make sure those muscle&hellip;<\/p>\n","protected":false},"author":2,"featured_media":1930,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[946],"tags":[296],"class_list":["post-1963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-manlyozarks","tag-terry-sartin","category-946","description-off"],"_links":{"self":[{"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/posts\/1963","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/comments?post=1963"}],"version-history":[{"count":3,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/posts\/1963\/revisions"}],"predecessor-version":[{"id":1967,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/posts\/1963\/revisions\/1967"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/media\/1930"}],"wp:attachment":[{"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/media?parent=1963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/categories?post=1963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stateoftheozarks.net\/showcase\/wp-json\/wp\/v2\/tags?post=1963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}