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

Exercise With an Ab Workout Routine

Exercise With an Ab Workout Routine
Regardless of your gender or age, to have a flat stomach or even well defined abs would be great.
 For most women, it can be said that they want to look good in their clothes and having a flat stomach can be very important.
 There are many different roads you can go down in order to achieve this, but you will have to do some sort of workout. One of the best approaches that you can adopt, would be to choose and use a good ab workout routine. A routine that will really work your muscles, and give you the desired effect.
There is a right and a wrong way of doing any exercise - you either work your muscles or not! This a common mistake made by most people when working out. In order to get the most out of any exercise, you must concentrate on working the right set of muscles. The same rule should apply to your routine if you want a flat stomach or to develop your abs.
Obviously, you start off at a steady pace and work towards really intensifying your routines. By staying at the same pace, you will not really see any benefits. For example, if you start off by speed walking, then you should move on to something more energetic, like jogging after a week or two.
The best exercise to really work your abs is doing the crunches. Initially, you can start off by doing the simple form of the crunch. When you feel that your confidently working your upper and lower abdominal muscles, you should then progress to doing some of the more complicated crunch exercises.
A way of finding out if you are doing the exercises correctly, is by placing your hand on your abs as you slowly perform the exercise. You should be able to feel your abs muscles being worked. You should then be able to learn how to target those particular muscles, as your go through your abs workout.
 Remembering to avoid these simple mistakes with your own abs workout routine, you will be on the road to working and developing your muscles and achieving what you initially set out to do.
For more information about ab workouts, click the link below.

A Workout Routine For Muscle Growth

A Workout Routine For Muscle Growth
When building muscle, failure is a good thing. I know that sounds weird, but, we actually want our muscles to go all the way to failure. As always, if you are starting a new workout routine, it's best to consult your doctor before starting.
If you have never lifted weights before, don't just rock into the gym and go to muscle failure. Start out slowly, or you could injure yourself. You can always consult a professional Personal Trainer in your gym. Don't be afraid to ask questions. They are always happy to help.
Once you've established your work out, and you are able to do a good hard routine, you can begin to build muscle. You want to go very heavy in your weight, only if your form is good, and low repetitions. For instance, you can go for 6 to 10 repetitions.
By good form, I am talking about isolating each muscle group. For instance, if you are a doing a bicep curl, you want to take every other muscle out of play except for the bicep. You want ONLY the bicep to do the work.
 The minute you start to swing the weight up by moving your upper body backwards, you are recruiting the lower back muscles to do the work. You are also using momentum to do the work rather than forcing the bicep to do it.
 Also, if you swing the arm forward, you are now using the shoulder muscle's to do the work of the biceps. If you need to swing your upper body, or you recruit your shoulder muscle's for a bicep curl, then, that is a good indication that you need to lower your weight.
For muscle building, we want to go to muscle failure. What this means is that by the 6th to 10th repetition, you physically can not lift the weight. Using the bicep curl for an example (as above), you want to keep proper form, and don't recruit any other muscle. So, in using your bicep, you want your bicep to fail, rather than using momentum or muscle recruiting.
When putting together a workout routine for muscle building, you want to choose muscle groups that go together. For instance, back and chest, shoulders and triceps, legs and biceps. So, by this model, you would do back and chest on Monday, Shoulders and Triceps on Tuesday, Legs and Biceps on Wednesday, then start over again on Thursday with back and chest. Friday would be shoulders and triceps. Then, take two days off. The following Monday, you would do Legs and Biceps, and keep continuing like that.
You would choose three different exercises for each muscle group and do three sets each. So, an example would be for shoulders and triceps. Overhead shoulder press, then tricep dips. Shoulder pulls with a bar, then tricep kickbacks with a free weight. Side shoulder squeezes, then tricep rope pull downs.

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.