Put the Hus­tle in Your Mus­cle

Are you all show and no go? This unique ap­proach to train­ing al­lows you to achieve a pleas­ing aes­thetic while also im­prov­ing per­for­mance.

Oxygen - - Contents - BY NICK TUM­MINELLO, CPT PHOTOGRAPHY BY CHRIS BRUNO

Take your per­for­mance and your physique to the next level with this four-week func­tional spec­trum train­ing pro­gram.

THE GOAL of ex­er­cise pro­gram­ming is to max­i­mize train­ing trans­fer — i.e., how well your in-gym train­ing trans­lates to im­proved ath­letic per­for­mance and de­sired aes­thetic — but di­vin­ing the “right” way to train is al­ways a co­nun­drum. No mat­ter what your sport, strength or physique goals, you will achieve bet­ter re­sults by taking a mixed ap­proach to ex­er­cise in­stead of fo­cus­ing on one par­tic­u­lar kind.

This func­tional spec­trum method­ol­ogy uses four pri­mary types of re­sis­tance ex­er­cise: to­tal-body power, cross­body, com­pound and iso­la­tion. Blend­ing th­ese four move­ment pat­terns to­gether into one work­out chal­lenges your body on mul­ti­ple lev­els so you can build the physique you want while im­prov­ing over­all ath­leti­cism.

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