Tag Archive | "compound"

The benefits of plyometric exercises

The benefits of plyometric exercises Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes.

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The benefits of plyometric exercises

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Top 3 training tips by Alexa Towersey

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.TIP: Don’t do these on the same day as your weight training.3.

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Top 3 training tips by Alexa Towersey

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Full body resistance band workout

Give your whole body a strength and cardio workout in one with Ashley Azevedo’s resistance band workout.The workoutCircuit training simply means performing exercises back to back with little to no rest in between. Its elevator pitch is maximum perks in minimum time. Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training.Even if you’re solely a weights girl, resistance bands are a great way to keep your body guessing and prevent plateaus. The resistance, reps and number of circuits can all be varied to meet your goals and fitness level.What you need to doConsider the list a sequence, not an a la carte menu. Perform a set (10 to 15 reps) of the first exercise and move immediately to the second exercise

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Full body resistance band workout

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Amateur Bodybuilder Of The Week: Scott Is Encased In Muscle!

QHow did your bodybuilding journey begin?

I became interested in lifting during my sophomore year of high school. I was enrolled in a small Nebraska school that had a bullying problem. After I received a good beating, I decided to get in shape.

I was mentored by gym owner, Kevin Poppe, and fellow student, Mitch McCloskey. They taught me lots and I started focusing my efforts to become bigger and stronger. In a year, I went from 110 to 150 pounds. I also moved to a different state and became interested in powerlifting. I quickly became obsessed with building a stronger bench, squat, and deadlift. After competing in a few USAPL competitions and earning state records in the squat and deadlift, I set powerlifting aside to continue my bodybuilding journey.

I spent the next few years doing bulk and cut diets. At one point, I became an unhealthy 250 pounds and added a significant amount of fat. I became an ISSA certified personal trainer, worked for a few local gyms for six years, and opened my own training studio.

I kept telling myself to compete but didn’t because of my insecurity and uncertainty that I’d be too small, undefined, and wouldn’t look the part.

In 2013, I hired a local prep team, 316fit, to help me compete. I started my diet in March at 197 pounds and competed at 165 pounds a few months later. I placed first in my weight division and second overall at the NPC Heartland Classic in Oklahoma City, Oklahoma.

Cool Fact

Scott lost his eye at 11 months old due to retino blastoma, which contributed to his lack of athleticism and increased desire to prove people wrong!

What workout regimen delivered the best results?

The best training regimen I found has been a simple 5/3/1 program that steadily improves bench press, military press, squats, and deadlifts utilizing different percentages over four weekly micro cycles.

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding is appealing because you are never done and can always improve.”

How did your passion for bodybuilding emerge?

I’m not a fan of team sports and am not exceptionally athletic. I love that bodybuilding is an individual sport. Bodybuilding is appealing because you’re never done and can always improve.

What or who motivated you to be a bodybuilder?

My biggest motivator is to think of the people who told me I’d never get anywhere lifting. When I first started exercising, I told a few people what I wanted to accomplish and they said it would never happen. I wanted to prove them wrong and show that I have tenacity and willpower to stick through trials and tribulations. Now that I’ve competed, I want to continually improve and show people that I’m unstoppable with a set a goal in mind.

Where did you go for inspiration?

On days when I felt dejected and exhausted from the lack of carbohydrates and nutrients, I watched bodybuilding DVDs for motivation. There are lots of videos on YouTube that I have on queue if I need a boost. I like to follow other lifters on the Bodybuilding.com forums for inspiration and motivation. I look back at my pictures from the beginning for motivation to keep pushing ahead.

“I want to continually improve and show people that I’m unstoppable with a goal in mind.”

What are your future bodybuilding plans?

My plans for the future are to take time off and build muscle before competing. I learned lots during competition preparation. Having a prep team look at my nutrition and tailor it to me was huge. After a hiatus, I plan to compete in a bigger show and see where it goes from there. I would enjoy my love for bodybuilding to eventually help me develop a fitness-based career.

What is the most important bodybuilding tip?

Start with the basics. Compound movements build the most muscle in the shortest period of time. I don’t believe there’s a need for anything crazy or confusing.

Who is your favorite bodybuilder?

My favorite bodybuilder is Dusty Hanshaw. I’ve followed Dusty for years and watched his career flourish into a full-blown enterprise. He makes staggering improvements and I cannot wait to see him earn a pro card. It’s been amazing to watch someone start from the bottom and grind to the top. That type of tenacity is what a bodybuilder needs to get to the top.

How did bodybuilding.com help you reach your goals?

I utilized Bodybuilding.com when I became interested in the sport and haven’t stopped. The forums are the most resourceful place I found because of the interaction between like-minded individuals. The training videos on Bodybuilding.com are fantastic.

Scott’s Top 5 Gym Tracks

  1. “In My Blood” by Black Stone Cherry
  2. “Soulcreek” by Black Stone Cherry
  3. “Hurricane” by Theory Of A Deadman
  4. “Crawling” by Linkin Park
  5. “Giving In” by Adema
Contest History
  • 2013 NPC Heartland Classic – 1st Place Light Heavyweights, 2nd Place Overall
Thanks
  • To Jared Ragsdale and Lucas Woods at 316fit for the competition prep guidance.
  • To my trainers, Carla Jecha and Patrick Cowan, for putting up with my mood swings during competition prep.
  • To my amazing girlfriend, Alexandra Wilson, for painting me with Pro-Tan eight times for the competition.
  • To my amazing clients and family who constantly kept me positive while dieting.


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Amateur Bodybuilder Of The Week: Derek Built Mechanical Muscle!

Derek has four years of solid training under his belt and plans to use his creation to win WBFF titles. See how he fortified his physique with intricate training and dieting!

Amateur Bodybuilder Of The Week: Brian Has A Powerhouse Physique!

Brian admires Steve Cook and harnesses motivation from fitness sources to lift bigger and better. See why Brian plans to compete with a sense of urgency going into 2014!

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

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Amateur Bodybuilder Of The Week: Scott Is Encased In Muscle!

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