Showing posts with label Workout Motivation Tips. Show all posts
Showing posts with label Workout Motivation Tips. Show all posts

What Constitutes A Good Workout Routine?

What Constitutes A Good Workout Routine?
A good workout routine should cover all your major muscle groups in the fewest number of exercises, first for reasons of efficiency and second because this will give you more time to recover and grow. Third, most of us have to train around a 9 - 5 job as well as living a normal everyday life, so we don't have the time or inclination to spend all our waking hours in the gym.
For reasons of recovery, your workout routine should have more rest days than training days, because muscle grows at rest and not while being trained. I'd suggest two hard sessions a week, which is less work than the mainstream bodybuilding press advocate.
As a side issue, you should disregard most of the advice you read in the mainstream bodybuilding press, because the workout routines they recommend are usually champions routines, with way too much volume for muscle gains to take place.
The vast majority (96% plus) of us do not have the genetic advantages that the champions have, or the recovery time (it is after all their job.) to make meaningful gains on the routines they use.
A much overlooked aspect of a good workout routine is never to miss lower body training. You legs contain the most muscle mass, and the fastest way to build size is to build your largest muscles as a priority.
This means squats and dead lifts, and to a slightly lesser extent the leg press. Assuming you have access to the equipment needed to train these movements safely, you need to have them in your bodybuilding routine unless you have a compelling medical reason or an injury that prevents you from training them.
For upper body, think in terms of the chin up, the parallel bar dip, the shrug, overhead press and bench press - these exercises are the best mass builders.Let's take a quick look at how you might divide these movements up. If you train them all you will probably find that your workouts go on too long and become too tiring. Ideally you need to keep sessions under one hour in length.
As a general rule, the larger the movement is, the earlier you should do it in your body workout routine, because you need to be at your best and freshest when you train the most demanding exercises.
One option is to train lower body one day and upper body on day two. Or you could do lower and upper body in each session, but remember not to allow the sessions to go over the hour as mentioned above.If you dead lift and squat (and you really should), start your sessions with those exercises. Doing them first will give you a tremendous feeling of a job well done, which will carry your through the rest of your bodybuilding routine on the crest of a wave.
When not in the gym, keep extra curricular activities to sensible limits, in order to give your muscles the opportunity to recover and grow.I hope this has been of use to you.
Understanding how to design and plan workout routines that will work for your body is perhaps the most important part of bodybuilding.

Chest Workout Routine

Chest Workout Routine
It's been a widespread feeling that to get the best chest workout you need to work out with a standard bench press station with an Olympic barbell and weights. Although that does make it more simplified, it isn't necessary to develop a good chest.
Many will argue that past a certain point it is essential to use a bench press to develop the chest, especially the size and shape rather than just strength and endurance. I personally think that if you utilize different techniques that you can generate the results you're after.
The most important aspect to keep in mind is to start somewhere, and stick with one program for the right amount of time. That's been a large problem of mine throughout my years of training. I've often started a routine and quickly switched after for some reason or another not liking the original routine.
 This happened a lot especially with chest workouts because, like other guys, I have had more of a focus on those muscles. Over the years I've learned to even out my focus over all muscles of the body, but that doesn't mean that I don't want a well developed chest.
The main problem with the typical chest workout at home is that things get stagnant. Doing the same type of pushups week after week and month after month won't bring a considerable change. Today I will share with you two simple home workout routines without weights that are going to jump start your chest muscles back into action. Workout #1 is to be performed Mondays, and Fridays, and Workout #2 is on Wednesdays.
On the first Monday, test out your max repetitions. Let's say you did 30 pushups for your max, then for Workout #1 on Friday you do 3 sets of 10 reps for hands wide apart pushups, regular pushups, and hands close pushups. Alternate between each type of pushup. 
On Wednesdays, put your feet up on a bench or some stair steps and do pushups with an isometric pause at the middle. Pause for a 5-10 second count and try to do 3 sets of 10. Remember to breathe even when you're holding the pushup position. This workout will hit the upper pec area very well, and that combined with the other will cause a great surge of growth, provided you eat enough and get your needed protein.

Workout Routines To Build Muscle Fast

Workout Routines To Build Muscle Fast
Most workout routines to build muscle are poorly thought out, because the trainee selects the wrong exercises, performs those exercises with poor technique, and has little understanding of the right way to build muscle.
I see so many folks in gyms all over the world designing bodybuilding routines around movements like the biceps curl, where they do about five variations of the curl movement for set after set.
This is a typical example of the confused thinking that goes into far too many routines. The biceps is a small muscle, and working it to death will not make you big. In fact, it won't even make your biceps big!
Good workout routines to build muscle will make your body grow as a whole entity, which is how you should think of your body, instead of as a collection of body parts. This is a really important concept to grasp.
If you were to succeed in building huge arms by doing a whole bunch of biceps curls (you wouldn't) you wouldn't be a big man or woman - you'd be a small man or woman with huge arms and you'd look absurd.Know that most of your muscle mass is contained in the legs and back - then focus on growing those large muscle groups - take this approach and your smaller muscle groups (such as the aforementioned biceps) will become far more responsive to training.
I have poor genetics for bodybuilding, but I grew a half inch on each arm using a routine with no arm exercises in it except the bench press. I'd designed a it around the dead lift in order to build leg strength - but because I focused on major compound exercises my upper body became more responsive to training.Let's look at how to workout routines to build muscle are designed;
First, it should be mostly compound exercises like the squat, dead lift, chin up, bench press and so on - because these movements will make your whole body grow if you work them hard.
Next, you should train no more than twice a week - you need to recover fully from the previous workout before going back in the gym.You should be adding small amounts of weight to the bar each and every time you train. If you add weight in small jumps your body has a much greater chance of adapting to the weight. Each workout should build on the workout that preceded it.
If you only added two pounds to the bar each time you squatted, and you trained the exercise once a week for a year, you'd have added one hundred pounds to your squat - how many people do you know who add one hundred pounds to a major lift in one year?
Not only that, but your body would be transformed - think about that!
This is how to get bigger fast
Train hard, no more than one hour, then get out of the gym and rest, and grow.Understanding how to design and plan bodybuilding routines that will work for your body is perhaps the most important part of bodybuilding.

What Is the Best Workout Routine?

What Is the Best Workout Routine?
For best workout routine results it takes as long as 4 days unless you are wanting to target certain muscle that lacks. Then you can throw an extra day on it.You can put your workout days in any order you would like. I just have mine in this order because I like to get my harder workouts done in the beginning of the week that way when you start to wear down a little towards the end of the week you only have your easier workouts left.
One thing that anybody with fitness experience will tell you, is that you will not always have energy. There will be plenty of days that you will want to talk yourself out of working out. 



My best advice is for you to go to your nearest Vitamin Shoppe or Smoothie Factory close by and go ahead and get your pre workout drink. You will learn to keep this close by your weekly workout routines.
Level- Beginner to Advanced
Approx. workout time- 30 mins to 1 1/2 hours.
Days a week- 4 to 5
Always start with your warm ups and stretches... There's nothing worse than sitting at home with a pulled or strained muscle because you didn't warm up properly. Not only that but its mentally draining to sit at home watching weeks of your workout program go to waste. Grab about 1/4 to a 1/3 of the weight that you will start your workout with. Perform a couple sets of hammer curls or cable curls, 15 to 20 reps to get the blood flowing and the muscles warmed up. If you need a little boost, I find that a mp3 player or i pod definitely does the trick. With the right workout music you can bring a little extra push and effort with your routine.
Type of Workout
Fat Shred and Tone Up 
20, 18, 15 Rep-Count 
20 secs to none at all Rest Between Sets 
1 1/2 to 2 mins Rest Between Exercises
Muscle Gain 
12, 10, 8 Rep-Count 
45 secs to 90 secs Rest Between Sets 
2 to 3 mins Rest Between Exercises
Strength Gain 
6, 4, 2 Rep-Count 
1 to 2 min Rest Between Sets 
2 to 4 mins Rest Between Exercises
*3 sets of each exercise listed below except cardio and abs
Monday
Legs, Calves, Cardio:
-Lunges 3X Sets
-Leg Press or Squats
-Leg Extensions
-Leg Curls
-15-30 Min. of Cardio- Treadmills, elliptical, bicycle
-4 to 6 sets of calves on the calf machine 10 to 15 reps
Tuesday
Chest, Triceps, Abs:
-Flat Bench Press
-Dumbbell Incline Bench Press
-Dumbbell Decline Bench Press
-Dumbbell Flyes or Peck Deck
-Cable Tricep Pushdowns
-Tricep Dips
-Skull Crushers Abs 6X Sets of 20 or more reps
-Decline Bench Crunches 2X sets
-Medicine ball Sit Ups 2X sets
-Hanging Knee Raises 2X sets
Wednesday
Back and Biceps:
-Lat Pulldowns
-Seated Row
-Bent Over Reverse Dumbbell Flyes
-Preacher Curls
-Hammer Curls
-Reverse Curl
Thursday
Shoulders, Traps, Abs:
-Shoulder Press
-Front Raises
-Lateral Raises
-Abs
Just stick with your workout plan and make it fun. There's no secret workouts you can do. It all depends on the details of how your doing it. These are the most effective workout routines for men or women. For a more detailed ab workout routine click the link below. If you can ever see your first set of results it will become so addicting you'll find yourself setting your schedule around your workout routine instead of trying to find time in your schedule to workout.
Remember, working out is only half the work needed to build the body you want. A very important factor for the best workout routine is your daily intake and post workout meal. Its like driving your race car week after week in races and never changing the oil. It can be done without it but it will eventually catch up to you with slow results or cause your improvement to plateau. Your post workout meal is what will feed your muscles which speed up the fat burning process. It gives you much more energy to push your drive to get back in the gym the next day and be 100% ready.
Stick with this for several weeks and it will quickly become your best workout routine, but remember to change your routine every 4 to 6 weeks to keep your muscles confused.