Erin Stern – The Art of Lifting

Take your training — and your physique — to the next level with The Art of Lifting. Erin Stern gives you the tools you need to carve out every curve and muscle to turn your own physique into a work of art.

“An artist learns the nuances of her medium, sculpting with deliberate intention, always keeping the end goal in mind. The weights are your medium. You are the artist. The masterpiece is yours to create.” — Erin Stern

If you’ve been strength training for a while, you’re probably a whiz at the standards — curling the heck out of a dumbbell, ripping off push-ups like a Navy SEAL and squatting deep in the hole on leg day. Your body is a well-oiled machine and can perform any number of exercises you demand of it, no sweat.

But perhaps you’ve come to a point in your training when you’re thinking, I want to take things to the next level. Some of you may have competitive aspirations, some may not, but regardless, you’re someone who wants to toe the edge of your comfort zone and see just how far you can take your physique, bringing out that sexy quad sweep, chiseling out those shoulder caps and hammering your glutes until they defy gravity.

The Art of Lifting can make all that (and more) happen.

Designed by the ultimate physique artist — two-time IFBB Figure Olympia champion and Division I track star Erin Stern — The Art of Lifting is the next step in your physique journey. Just as a sculptor uses her chisel to carve out every curve and detail out of stone, so will Erin teach you how to use weights and specific techniques to carefully sculpt your own physique into a work of living art.

Erin explains in detail how to train 10 specific areas of the body and mold them into the shapes and curves you want: shoulders, quadriceps, hamstrings, glutes, biceps, triceps, back, chest, calves and abs. She discusses each part in depth — its function, form and tendencies — and gives you expert tips, advanced techniques, and targeted exercises and variations that enable you to transform that part into whatever you want it to be. Using her advice and insider secrets, you can craft your own best physique by summer!

The Art of Lifting program includes the following:

• Erin’s in-depth and comprehensive advice on anything and everything that has to do with lifting
• More than 40 new exercises and variations, explained and demonstrated in detail
• Dozens of training techniques and how to use them for each and every bodypart
• Three unique six-week workouts for building, maintenance and shredding, created by Erin Stern
• The exclusive Art of Lifting playlist, which Erin uses when she trains

Introduction

“Begin with the end goal in mind.”

Sculpting your physique into a work of art takes time, patience and technique. Erin Stern addresses all these angles while also getting into the mental side of training such as goal setting, visualization, mind-muscle connection and fundamental movements. Topics discussed include the following:

• Variations on the six basic lifts (squat, bench press, deadlift, row, pull-up and military press) and why you should know them and how to use them in your training.
• Using your intuition to discover the moves that work to your advantage and which will help you get the results you’re after.
• How changing the variables of an exercise can drastically alter the outcome. Variables include angle, grip, stance, bodyweight distribution, load/force variation, tempo, range of motion and time under tension.
• Choosing the proper rep and set ranges for different kinds of workouts such as building, shredding and maintenance.
• The importance of unilateral (one-sided) exercises and how to use them to balance your physique with the goal of absolute symmetry.
• How to combine exercises to design a specific outcome, such as straight sets, supersets, giant sets and circuits.
• The benefits of training agonist/antagonist muscle pairs.
• Learning to push past your limits, perceived or otherwise, to maximize results.
• How to correctly and safely perform advanced techniques such as self-spotting, rest/pause, cheat reps and more.
• How to train anywhere with any equipment and still get great results.

BODYPARTS

Erin has broken the body down into 10 separate areas: shoulders, chest, back, glutes, hamstrings, quadriceps, calves, biceps, triceps and abs.

Shoulders

Shoulders can be a tricky, stubborn part for women, and Erin addresses how to get them to pay attention and shape up once and for all. She outlines different techniques and tricks to help build your shoulders exactly how you want them to look and gives her own secrets for building her award-winning delts.

Exercises covered:

• Military Press Variation
• Leaning Lateral Raise
• Incline-Bench Kettlebell Upright Row
• Incline-Bench Front Raise
• Iron Cross

Chest

Some women are wary of training their pecs, but Erin touts the benefits of a well-developed chest, which can help improve the appearance of the bust and make your waist look smaller and your shoulders look broader.

Exercises covered:

• High Incline Dumbbell Bench Press
• Decline Paused-Rep Push-Up
• 45-Degree Dip
• Seated Box Cable Single-Arm Flye

Back

Because the back is not readily visible, it’s often neglected when putting together a building plan. But with a little mind-muscle practice and some key strategies, Erin helps you build your flip side to fully optimize your physique and balance out your two halves.

Exercises covered:

• Pendlay Row
• Single-Arm Cable Pulldown
• Dumbbell Pullover
• Plate-Secured Neutral-Grip Cable Row
• Single-Arm Landmine Row

Glutes

If you sit a lot for work, your glutes are underused and are detrained when it comes to proper activation. Erin gives you tips on how to wake them back up, both in the gym and at home, and she discusses the variety of movements available to lift them to JLo height and beyond.

Exercises covered:

• Elevated Barbell Glute Bridge
• Cable Squat
• Good Morning
• Narrow-Stance Front Squat
• Single-Legged Isometric Hold Hip Thrust

Bonus: Pulling from her favorite track and field drills, Erin created a build-and-tighten glute program for that little extra kick in the pants. It can be done at home or as a finisher on leg day!

Hamstrings

A lot of people focus on knee flexion when training hamstrings (i.e., leg curls), but not too many people focus on hip extension (i.e., glute bridges). Erin discusses the importance of both aspects as they relate to hamstrings and how implementing both actions into your programming is imperative when trying to sculpt your lower half.

Exercises covered:

• Nordic Curl
• Rack Pull
• Lying Leg Curl
• Single-Legged Landmine Romanian Deadlift (RDL)

Quadriceps

Women are typically quad dominant when it comes to leg development, so here Erin focuses on refining your leg shape with specific exercises and techniques that target specific areas of the quads, such as the sweep or the teardrop.

Exercises covered:

• Barbell Hack Squat
• Weighted Step-Up
• Plyometrics
• Landmine Bulgarian Split Squat
• Plate Squat

Calves

Most women don’t train calves specifically, or throw them in at the end of a workout as an afterthought. Erin brings calf training to the forefront, adding weight and time under tension from different angles to hit both the soleus and the gastrocnemius for well-rounded, shapely calves.

Exercises covered:

• Standing Dumbbell Calf Raise on a Plate or Step
• Seated Calf Raise With Plate and Bench
• Barbell Standing Calf Raise

Biceps

This glamour muscle is one that most women tend to hit a lot because it’s one of the mirror muscles we can see every day. For this muscle, Erin focuses on using compound moves, building size and shape while burning calories at the same time.

Exercises covered:

• Close-Grip Assisted Chin-Up
• Drag Curl
• Single-Arm Incline-Bench Curl
• Seated EZ-Bar Partial Curl

Triceps

Because chest training incorporates the triceps big time, Erin focuses on compound moves for this muscle, as well, building it functionally and aesthetically while refining its shape and definition.

Exercises covered:

• Close-Grip Barbell Bench Press
• Skullcrusher
• Seated Overhead Dumbbell Triceps Extension
• Double Rope Cable Kickback

Abs

Most women focus on the flashy muscles of the abs — the rectus abdominis and the obliques. But Erin believes that training the transverse abdominis is the secret sauce to the perfect midsection, and she discusses how to activate this natural “corset” to make your waist tighter and your abs sharper.

Exercises covered:

• Vacuum
• Medicine-Ball Throw

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