Ladies, Don't Do This Workout Unless You Want a Slim and Firm Body
fat loss, fatloss, training
|
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.
_________________
|
|
|
on 2/7/2008
|
|
0 |
16.2
|
|
Don't Goof Around Doing Lousy Exercises if Your Goal is Developing Muscle
bodybuilding, progressive overload, exercises, muscle mass
|
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
|
|
|
on 2/7/2008
|
|
0 |
13.4
|
|