Showing posts with label workout programs. Show all posts
Showing posts with label workout programs. 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.

Getting the Best From Workout Routines For Home

Getting the Best From Workout Routines For Home
If you've just decided to sever the gym industry's hold on your wallet you'll need plan to keep your independence permanent. You have a couple options to keep you in fit shape. One option is to tailor your own workout routines for home to continue your money-saving aspirations, or purchasing an exercise system is another. 
  
Pick The Right Workout Routine That Fits Your Needs
Are you interested in fat loss? What about building muscle? There are quite a few questions you should ask yourself before you begin any exercise. Having a plan will allow to not only track your progress, but also keep you motivated to stick with your workouts.
First you should start with planning out a schedule. Most programs suggest between three to five days of strength training exercise, with cardiovascular conditioning in between those days. The reason behind the number of days is to prevent over training. But figuring your physical fitness level should also be factored too.
Choosing compound muscle exercises over isolation exercises are shown to provide better results in a shorter amount of time and contribute to muscles being more functional than aesthetically pleasing. This is because your body travels through more than a single-joint movement than what isolation exercises provide. When more muscle fibers are engaged your body will deliver a better response.
A prime example of a compound exercises that work more than one muscle group is the squat. The squat works the abdominal, arm, leg, lower back, upper back muscle groups. Isolation exercises can have a place in your workout routine. But they should act in a supporting relationship to the muscles stimulated by compound movements.To Use Equipment, Or To Bypass The Gear
If your goal is to build muscle, then you'll need weights. Purchasing brand new plates can be costly, so it's recommend to seek used, metal plates than the plastic covered concrete alternatives. Also needed will be an olympic barbell and a set of dumbbells.
It's not necessary to have a weight bench, but this will certainly help, depending on your needs of routine. Using resistance bands could be an option if standard weight training is not an available option.A weight loss routine can be a little more accommodating if you want to train at home without equipment. Super sets can be used to target upper body and lower body muscle groups (e.g. pushups to lunges). Applying short rests between super sets can act as a form of interval training. Interval training is suggested if you are looking to train at a faster pace than what strength training can provide and are resolving yourself to fat loss. 
  
Cardio Is More Then Just Sweating
Getting in some form of cardiovascular activity is suggested for most programs. If you are training for weight loss or want your muscles to look ripped, cardio can provide a reduction of body fat, an increase of bone density and improvement with muscle tone. Along those lines other heath benefits such as reducing chances of heart disease do exist.
Cardio doesn't always need to be a form of running, though this seems to be the standard starting point for most exercise goers. Being creative with your conditioning can be exciting way to stay engaged in your workouts. You'll always be excited about the next workout. 
  
You Need To Plan On Eating Right
The amount of calories you need to consume depends on the goals you set for yourself. To determine your needs you must first calculate the amount of calories you need when you are at rest. To do this, you need to find your Basal Metabolic Rate (BMR). The results do vary between individuals because age and fitness levels.There are many websites that can help you determine and understand your BMR that will out scope the intention of this article.
Conventional wisdom suggests taking in plenty of vegetables and protein to get your body to a healthy body fat percentage. How you get there is your choice. Some individuals prefer to go the vegetarian route, while others prefer to go carnivore. That preference is up to you.If you are looking to purchase a workout routine, look to see if a diet plan and sample recipes are included with a sample menu. Knowing the frequency and the type of meals will have have to look forward to can help you stay on course and not deviate from your plans.

Core Workouts - Workout Routines For The MidSection

Core Workouts - Workout Routines For The MidSection
A core workout can be extremely effective in working out the entire body.
 By targeting core muscle groups, and the core of the body, you can get amazing fitness results.
Everyone wants great results from their workout routines, so, a great way to do that is to incorporate lot's of core workouts. It's pretty easy to do a great core workout! The core of the body involves the abdominal muscles, the back muscles, and any muscles that support the core of the body. Focusing on larger muscle groups during your workout routines can give you a great overall workout.
Here are some exercise examples you can use for your core workout routines. You can use one of them, or all of them.
Squats - It may seem like squats aren't for the core, but, they actually are. They are great for the midsection and an overall body fat burn. 
You can do them against a wall if you wish, or with an exercise ball. Place the exercise ball against the wall and lean against it. Place your feet out a little ways and use your hips to make it like you are sitting in a chair. 
Your legs should form a ninety degree angle when you are in the down or seated position. If you wish, you can add weight to this by either holding free weights in each hand. Or you can hug a larger plate, such as a 25 pound plate or a 45 pound plate. These are awesome because they engage so many of the core muscle groups. The glutes, the quadraceps, and even the psoas major and minor.
Fighter Sit Ups - Basically, on a mat, you will lay down. You start out doing a regular sit up. This means shoulders and upper back come off of the mat.
 Your knees are bent and your feet are on the floor. As you come to the up position, you will jab with your hands, crossing across the body. This makes the core twist at the center. You are engaging ALL of your abdominal muscles.

Workout Programs to Completely Transform

This plan is built around the “mind-muscle” connection. A select few exercises from each day are prescribed to be done at a slow tempo during both the concentric and eccentric phase of the lift to ensure maximum muscle stimulation. This is a great plan for beginners looking to develop an understanding of the mind-muscle connection, however, it’s also relevant for the experienced lifter that may have let him/herself go or lost touch.