The Student News Site of Central Oregon Community College

The Broadside

The Student News Site of Central Oregon Community College

The Broadside

The Student News Site of Central Oregon Community College

The Broadside

Lifting with McCafferty

Getting started with the basics

In the bodybuilding world, there are three main lifts that are the core of any serious lifters routine. These are: the bench press, the dead lift, and the squat. Because we want everyone to be able to lift whether the have a partner or not, this column will focus on lifts that can be done alone.
But first we should cover a few ground rules.

1. Before you attempt to see how much you can lift, you should spend several weeks focusing on your form, making certain that you perform lifts smoothly without causing injury.
2. Proper nutrition support for weightlifting is very important. A balanced diet with adequate amounts of protein is vital to both muscle growth and general health.If you are not certain about a proper nutrition program, consult a specialist or check out one of many online resources such as or Nutritiondata/ There are many online sources where you can get free help to determine what is right for you.
3. If you have preexisting medical condition or an old injury, please consult your physician before starting a serious weightlifting program.
4. Never perform reps at a rapid pace. slow, controlled movements will garner you the biggest gains in strength, size, and control, and are also the safest way to lift.

Our beginning program will focus on these three lifts in the following method:
Day 1: 5 sets of between 8-12 reps of dumbbell bench press
3 sets of between 8-12 tricep push downs
Day 2: 5 sets of between 8-12 reps of dead lift
3 sets of between 8-12 reps of calf raises

Follow this program for two weeks. Depending on you individual ability to heal, you may want to rotate these once or twice a week. Give yourself a day after you lift to recover before going onto the next routine, and always give at least 48 hours between the same routine.

Lifting tips is a bi-weekly column that can help you in your weight lifting routine. The Advice given here-in is garnered from several years experience in lifting and researching bodybuilding. Neither the author nor the Broadside is responsible for how you use this information.
If you have any questions about Lifting or nutrition email [email protected]. If I do not know the answer to your question, I will find someone who does.

Neither the author nor The Broadside are responsible on how you use this information.

Calf Raise:
Step One: Stand under the pads and place your feet on the standing bar Position your shoulders so the pads are resting on each shoulder. Slowly push up driving through your toes.

Step Two: When you push up and are towards the end of the extension on this exercise you should be standing on your tip toes. In this position you will start to feel a contraction and squeeze in your calf muscle. When you feel this hold it for a split second.

Step Three: Slowly lower the wight back down to the starting position.


Step One: Load a barbell with weight appropriate to your strength level. Put it on the floor in front of you and stand with your feet shoulder width apart. kneel down and keeping your back flat, grasp the bar with both hands at shoulder width.

Step Two: Pull the barbell from the floor with both hands until your body is fully extended. Lift the weight by pushing from the heels and bringing your hips forward. Do not pull with your lower back.

Step Three: Slowly lower the bar back down to the floor, keeping your back from curving as much as possible, and release the bar.

Tricep Pushdown:

Step One: Attach a flat bar to a high pulley. Stand facing towards the bar and weight stack. Grip the bar with both hands less than shoulder width apart. Start with the bar at about chin level and your upper arms angled slightly up. Start the movement by bringing your elbows down and in line with your body.

Step Two: Keep pushing until your arms are almost completely extended.

Step Three: Squeeze your triceps at the bottom of the rep and gently release, guiding the bar back upwards. Do not allow your wrists to bend.

Dumbbell bench press:

Step one: Sit down on bench with dumbbells resting on lower thighs. Raise the weights to shoulder level and lie back. Position dumbbells to sides of chest with bent arm under each dumbbell.

Step two: Press dumbbells up with elbows to sides until arms are extended, do not lock your elbows completely out

Step three: Lower weight to sides of upper chest until you feel a slight stretch in your chest or shoulder.

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