barbell workout

BACK (SWIM)...clightle and usmc have got it good for the back exercises...bent-over rows and wide-grip pull-ups r my favs for back strengthening exercises...they target the middle back and outer back (lats) respectively.  in doing bent over rows, strict form is essential so u do not f' up your lower back.  although u don't really need to go for mass for triathlons, using your own weight for wide-grip pullups is definitely a mass-builder for that wide back look.  the wide grip pulley pull-downs would work for back strength while not putting on a lot of mass...

SHOULDERS (SWIM)... a good barbell exercise are militarys...i do mine behind my neck...although somo prefer in-front of neck due to limited shoulder rotation or prior injuries.  Also substitute in some dumbell militarys...ALSO can use dumbells to target the specific deltiods...front, middle and rear lobes by gripping dumbell palm-down and lifting  to parrallel to the front and side of you...for rear u need to get in squate position and swing them up while maintaining about 90deg elbow bend...swing the elbows up to the sky  while squating and keeping your face as close to the ground (back almost paralell to ground) as u can.  looks weird.

BI's and TRI's (swim to a lesser extent)...just to round out your look...u probably know the drills...straight or bent barbell curls, dumbell curls, skull-crushers (bent-bar), narrow grip bench press, and of course many variations with barbells and dumbells.

LEGS (BIKE, RUN)...squats (barbell or smith)...thats it.  I have also found out that LIGHT sets of hamstring curls and leg extensions on the pulley machines keeps those leg tendons strong and prevents tendinitis...at least for me.  Also can do some light calf presses to maintain strong achilles...LIGHT!!!!!

U can maintain some decent joint strength while not bulking up if u hit every muscle group once a week minimum 3 sets about 8-15 reps each set...warm-up = 15reps, 2nd set = 10 reps, 3rd set = 8 reps...add a 4rth and 5th if u want (and have time) at 6-8 reps.  if u go to fatigue u will be more prone to mass building.  hope this helps...this is my take on the subject...lots of opinions and methods out there.

i hope to get lots of video and pics up on the main site covering this in the next few months...anybody want to pose and take video or regular pics of start, middle and finish - send them to me...