Ladies, Don't Do This Workout Unless You Want a Slim and Firm Body
fat loss, fatloss, training
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The workout makes the body harder and stronger and burns fat. It should take you about 45 min. If it takes longer, the rest intervals are too long. Do it 3x per week.
A1, A2, etc means that you will be alternating the two exercises with minimal rest. Take as much time as you need to go from one exercise to the other.
A1 Barbell or dumbbell squats 3 sets of 5-7 reps
A2 lat pulldowns to chest with pronated (overhand) shoulder width grip 3x5-7
B1 Barbell or dumbbell lunge 3x5-7
B2 Dumbbell renegade rows 3x5-7
C1 Dumbbell goblet squat 3x5-7
C2 Dumbbell side press or dumbbell or barbell overhead press 3x5-7
D1 Dumbbell swing 5x 10 each arm
D2 Dumbbell curl and overhead press 5x7-10
It is important to train with weights that are challenging enough but also allow perfect form. If you train with weights that are too light, you are wasting your time in the gym. Oh, and without a clean diet, the results are going to be sub par.
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on 2/7/2008
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14.9
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Don't Goof Around Doing Lousy Exercises if Your Goal is Developing Muscle
bodybuilding, progressive overload, exercises, muscle mass
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The key to developing muscle is progressive overload. This means that you must challenge your body with heavier and heavier resistance. The problem is that if the progressive overload is not objective and consistent, you are only going to be fooling yourself instead of actually improving. For example if you lift heavier, bur your form deteriorates, there is not real OBJECTIVE progress being made.
What exercises are lousy and why will they diminish your progress
If you stick mostly to single joint exercises, you will have do lost of them to cover the whole body. Additionally, the body does not react the same way to single joint exercises as compared to multi joint ones. The latter stimulate the hormonal system to a greater degree and subsequently the improvements are bigger. Also there are different single jointed exercises. A dumbbell concentration curl and a dumbbell triceps kickback will only isolate one muscle, while a barbell curl will work both the biceps and the forearm. To step it up a notch a chin up will work the back in addition to the aforementioned muscles of the arm.
The (incomplete) list of objective and productive exercises in order of muscular stimulation
Deadlifts
Squats
Bench Presses
Cleans
Chinups/Pullups
Overhead Presses
Rows
Dips
Curls
Calf raises
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on 2/7/2008
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11.6
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Are You Sabotaging Your Gym Progress
progressive, resistence, overload, bodybuilding, training
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What is the purpose of training your muscles
Weight training is a kind of stress. When your muscles, as well as tendons, bones and internal secretion glands are exposed to the stress of resistance training, they fatigue and break down a bit. The organs and tissues subsequently recover and become stronger than before.
What is progressive overload
In order to get stronger, the body has to experience conditions that are increasingly more difficult. If month after month you just go for the pump with your 3 sets of 12 at 200 pounds, guess what will happen? Your body will not change. The simplest way would be to just add more weight to the bar on your bench presses. However there are other ways to make the training conditions harder.
Ways to progress
The simplest way to progress is to do for example 3 to 5 reps or 8 to 12 and aim at hitting one more repetition the next time you are in the gym. For instance, 200 pound for 3 reps, next workout 200 pound for 4 reps, etc. Or if you go for the hypertrophy inducing rep range - 10 reps at 200 lbs, next workout 11 reps, you get my point. Add reps. Another way is to try to add weight to the bar or machine. Yet another way is to try to do more total reps (which means sets X reps)with the same weight. You can also try to finish the same workout in less time. These are all ways to make the conditions harder on your body.
How often can you progress
This depends mainly on how close you are to reaching your genetic potential. Beginners can and should strive to progress with each session, sometimes even daily. Intermediate trainers usually can increase the resistance once every 5 to 7 days. Advanced athletes are happy to improve once every 4-6 weeks. Olympic/Pro level trainees strive for annual progress or even plan their ascent in 4 year cycles for the Olympic games. You should strive to progress as often as possible for your condition. Trust me... read entire entry
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on 1/21/2008
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14
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Why Pushups Are a Waste of Time
bodyweight, pushups, push, ups, training
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Yeah, I know, pushups are actually a very good exercise that you can do in the comfort of your home. I just needed a catchy title.
I have always wanted to be able to do 100 push ups. It just seemed like a big strength feat. Kind of like benching x number of plates or being able to do 20 pull ups or a single one armed chin up.
I have tried several routines. Some have worked better than others. One of the routines that I tried can be found at the following site:
http://www.impulseadventure.com/weights/100push.html
It got me to around 50 push ups.
I have also tried the routine that Pavel Tsatsouline described in his book Beyond Bodybuilding. It involved doing multiple sets of push ups every day. Some days I got to as many as 500+ push ups a day. The program originally called for two weeks of practice. After one week, my push up performance went up by 10 to 60 push ups.
Another routine involves training every other day. I would do as many fresh push ups as I could, get up and rest just a little bit and then get on the floor and do another set with one less repetition. I would repeat this until I reach a set of one. Then I would rest for 2 minutes and do a max set of push ups.
And finally - the simplest routine. I like simple stuff. This super simple routine is actually my current push up training regimen. Why use complicated stuff when simple does it? Just do an easy set of perfect form push ups. Add one more every day.
Regarding form - I prefer strict style. Abs, chest and chin should touch the floor. Try fisted pushups if your knuckles can handle that.
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on 1/19/2008
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41.9
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