The third volume from the Pure Strength series is another winner. This one targets the back, biceps, and abdominals, including the spinal erectors of the lower back. You'll need a barbell, several pairs of dumbells, and some sort of tall box or stool to sit on and to support yourself for one arm rows. You could substitute dumbells for the barbell work if you don't have a barbell, but I feel that you'll get a better workout if you have a barbell.

Like the other Pure Strength tapes, this one has the same new cityscape set, and like Pure Strength Legs, the soundtrack features instrumental versions of rock classics from the 70's and 80's. As usual, Cathe gives thorough and helpful form pointers throughout the workout.

The video breakdown is approximately 3 1/2 minutes of warm up, 12 minutes of strength training for the back, 11 1/2 min. of biceps, 10 minutes of abdominals/lower back, and a 4 min. final stretch for a total of just over 40 minutes, a good length to pair with a shorter cardio workout or to do on days when you're short on time. As with the other Pure Strength tapes, you could easily break this workout down into 10-12 min. segments, tacking one body part onto your regular cardio workout if you wish. The workout has overlay screens between most exercises that tell you what exercise is next, and whether to grab dumbells, add or subtract weight from the barbell, etc. This is helpful because you're likely to need to add or subtract weight on occasion. Most of the exercises are done in sets of ten reps.

The warm up is similar to that in Vol. 2--simple step touches with a variety of arm movements to warm up the target muscles. Then you start with strength work for the back. T-bar rows are first--you begin with a relatively light warm up set, then pile on the plates for 3 heavy sets (Cathe says 2 sets, then decides to put you through a third!). I believe Cathe has four 10-lb. plates loaded at the top of her barbell for this exercise!

Next you even out the plates on your barbell to do bent over rows. You begin with one set using an underhand grip, then do another with an overhand grip, then another underhand. Cathe says the underhand grip targets the forearms more, so you can do all the sets underhand if you want to.

You move on to one arm bent rows, using a heavy dumbell and a stool for support. Cathe uses a 20 pound dumbell here, and leads you through three sets on each arm.

The last exercise for the back is the "shrug"--which is just like it sounds. Shrugs, with dumbells held at the side, target the trapezius, and Cathe warns you not to go too heavy on these. I believe she uses 10's. These felt great.

Moving on to biceps, you load your barbell very heavy for barbell curls. Cathe lifts an incredible 45 lbs. here, and purposefully tells you to ignore the beat of the music and take these reps slowly. The reps are significantly slower than in MIS. Then you move on to alternating seated curls with dumbells (Cathe uses 12's or 15's, I think). The first set is hammer curls, then on the second set you rotate the curl on the way up to the shoulder.

Next are two sets of 10 negative curls (up on one, down slowly on counts 2-3-4) with the barbell. Cathe is down to 35 lbs. here. Last but not least you do two sets of concentration curls with moderate weights, seated on the stool.

Next up are the abdominals--I remember thinking the first two sections had flown by and was surprised that abs were up already. If you have Cathe's other strength tapes you've seen most of the crunch and oblique variations used in the ab section, with the exception of "climb the rope", where you alternate grabbing with one hand and pulling your upper body up.

What is new is some welcome work for the lower back's spinal erector muscles. You may have seen exercises similar to these in Fitness Formula, Abs and More, or Firm Arms and Abs--I wish more videos had them because they balance out abdominal work so nicely. Cathe's sets are pretty tough, including a more advanced double lift with both arms overhead and feet lifting up simultaneously.

The stretch is nice, particularly for the back, and the music is pretty--sounds like something from a yoga tape.

In sum, this is another great workout, and I look forward to using it in combination with Cathe's other strength tapes. The workout is paced really nicely, and it would be easily combined with a short cardio workout.

WWWendy

12/15/1998