3 Benefits Of Weightlifting Complexes And 3 Sample Complexes! Bodybuilding Exercises Nutrition Training Methods by admin - 19 September 202119 September 20210 Vital Stats TRAIN MAGAZINEThe Official Print Partner of Bodybuilding.com Website: https://train.magcs.com/Facebook: TRAINmagazineTwitter: TRAINmag The hottest topic on most people’s lips is fat loss, whether they’re getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program. One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you’ve already made a concerted effort to build some muscle. I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they’re great as a workout finisher as well. But before we dive head first into a few sample complexes or matrices, let’s first discuss why you might choose to include them in your workouts. Complex or matrix-style training work extremely well after you’ve already made a concerted effort to build some muscle. BENEFITS OF COMPLEXES Complexes and matrices have quite a few benefits, but here are just a few that spring to mind: 1 They’re Fat Loss Friendly This is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don’t want to use them all year round, but if you want an all-out assault on body fat, they’re the real deal. 2 They’re Fast If you’re looking to get lean, more training volume isn’t always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker. 3 They Efficiently Use Space and Equipment One of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout. THE BASICS When performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You’ll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series. As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio. SAMPLE COMPLEXES AND MATRICES Now that we’ve covered the basics, let’s look at a couple of sample complexes you can take to the gym and start performing today! The Basic Barbell Complex This is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series! Front Squat Week 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexes Complex Romanian Deadlift: 4 reps Bent-Over Row: 4 reps Front Squat: 4 reps Push Press: 4 reps Good Morning: 4 reps Back Squat: 4 reps Bodyweight Leg Matrix If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other! Lunge Week 1: 2 matricesWeek 2: 3 matricesWeek 3: 3 matricesWeek 4: 4 matrices Matrix Vertical Jump: 6 reps Squat: 6 reps Step-Up: 6 reps Lunge: 6 reps Sandbag Complex Last but not least, if you want something a bit different, give this sandbag complex a shot. It’s not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature. Overhead Press Week 1: 3 complexesWeek 2: 4 complexesWeek 3: 5 complexesWeek 4: 6 complexes Complex Sandbag Shouldering: 6 reps Bent-Over Row: 6 reps Romanian Deadlift: 6 reps Overhead Press: 6 reps SUMMARY As you can see, fat loss training doesn’t have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly. For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it’s going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you’ve been looking for! Recommended For You 5 Muscle Misconceptions That May Stall Your Muscle Growth Even if you’re all about frying fat this time of year, sooner or later you’re going to want to add size. Make sure you do it right. Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp Workout Think you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout! Sculpt Your Six-Pack Now: Early Summer Abs Workout The weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.
5 Steps To Looking 10 Years Younger Bodybuilding Exercises Nutrition by admin - 1 September 20211 September 20210 By Steve & Becky Holman Did you know that once you hit 40 years of age, whether you're a man or a woman, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year
Beauty benefits of exercise Exercises Fitness Models Nutrition Training Methods Weight loss by admin - 7 June 20217 June 20210 Need an excuse to go the gym? There's a whole host of beautifying benefits that come from regular exercise aybe you’re driven by the desire to lose weight, tone your thighs, shape your shoulders or flatten your belly? Maybe you work out to ward off the big killers like heart disease, diabetes
Eat-fasting 2.0 = two meals within a 12 hour period Exercises Nutrition Weight loss by admin - 28 May 202128 May 20210 Eat-fasting 2.0 sanctions eating two meals within a 12-hour period. So does this diet plan work? The whole fasting and eating at the same time thing has become so ubiquitous, we’re inured to the fact that it’s the stupidest oxymoron since skinny-fat. But suspending logic and intellect for the sake of being able to buy lunch and stovepipe jeans, we’re digging scientific backing for a pro-grub upgrade to the 5:2 fad. How does it work Eat-fasting 2.0 sanctions eating two meals within a 12-hour period, which is – knock us down with a catwalk model’s thigh – almost normal. According to Salk Institute researchers, the program can help the body to burn fat rather than store it, despite no weird food or kJ rules and occasional cheat meals. They also put the kibosh on the six-meals-a-day boosting metabolism theory. Who does it: Fitness model Dr Sara Solomon. Browse more diet plans or connect with us on Facebook and Pinterest! {nomultithumb}
Get Fit, Look Your Best with HYGEAR Bodybuilding Exercises Fitness Models Nutrition Training Methods Weight loss by admin - 2 May 20215 May 20210 The new home gym and personal trainer Hyfit Gear 1 Smart Fitness Training System Experience the latest in smart home gym equipment with the Hyfit Gear 1 smart resistance band + Hyfit Fitness App. Crush your workout goals with a unique combination of resistance training, real-time stats, and endless exercise options to improve
10 ways to boost calorie burn at the gym Fitness Models Nutrition Training Methods Weight loss by admin - 13 March 202113 March 20210 Trick up your workout with these simple techniques to burn more fat at the gym. 1. Aim for 3-7 repsTo boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps. 2. Combine loadsWhile lifting heavy and slow optimises afterburn, there’s something to be said for lighter weights. While they won’t buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn more kJs in session. The smart money’s on splicing heavy and light sets – try heavy for three to seven reps and light for 10 to 20. If that’s too easy, do two sets of heavy, two sets of light. 3. Rest lessTo elevate calorie burn by around 50 per cent, reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers. 4. Go hard or go homeWhile controlled moves demand more energy than loose ones, don’t take that as a cue to move in slow-mo. Lifting with explosive movements will engage more fast-twitch muscle fibres, which chew through more fuel than their slow-twitch peers according to a study at Ball State University. Choose a weight about 30 per cent of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed. 5. Rock the beatFiring up your Soundcloud before you hit the treadmill is a secret fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favourite playlist logged greater intensity and fat loss. Listening to tunes correlated with significantly higher reps than silence. 6. Reverse chargesIf you usually tack resistance onto the end of a cardio workout, you’re cutting off your nose to spite your fat loss. Fix? Switch the order. According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it’s high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest. 7. Short circuitTo really make your cardio work, chunk it into short stints at near-maximum exertion. Try high-intensity interval training (HIIT) at 90 per cent of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10). 8. Take a breakHaven’t got the endurance to stay on the bike for 30 minutes? Not an excuse to not work out. In fact, one study found that breaking your cardio into 10-minute bursts broken by 20-minute rests resulted in greater fat burn and higher EPOC. 9. Delay the playCan’t fathom getting up at the crack of dawn? Good, because you’ll burn more calories per session after work. In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers – as measured by post-workout calorie burn. End-of-day sessions also trumped lunchtime workouts. 10. Ring a bellKettlebells can add a serious calorie burn premium to a HIIT workout. The combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one winner according to exercise physiologist Richard Garard. Try using them in eight 20-second intervals, aiming for maximum swings per round. By round five or six you should be flagging. WARNING: If you’re new to kettlebells, enlist a trainer for a single session to teach you proper form. These things can be dangerous. NEXT: How many calories are in your coffee? {nomultithumb}
Top fat loss tips Nutrition Weight loss by admin - 3 March 20213 March 20210 Top fat loss tips From recovery sessions to food intolerances, trainer and IsoWhey sports ambassador Alexa Towersey shares her top five tips for fat loss.1. Complete a lifestyle diaryThis includes what you eat, when you go to bed, how often you go to the bathroom and how much water you drink. This will make you accountable and aware of any bad habits outside of the gym that could be hindering your results.2. Schedule at least two recovery sessions per weekI liken your body to a bank balance. Every training session is a withdrawal; every recovery session is a deposit
6 fitness models reveal their diet secrets Exercises Nutrition Training Methods Weight loss by admin - 20 February 202120 February 20210 We asked 6 fitness models to share their diet secrets. Prepare to be pleasantly surprised.Andrea Albright’s diet secretsMy number one weight loss secret is my trademarked phrase, Count Chemicals, Not Calories!™.This will the stop calorie-counting obsession that the diet industry has brainwashed us into believing.One of the biggest changes in my diet, and subsequently my body, was changing from a low-fat to a relatively high-fat diet. I trained my body to be a fat-burning rather than a sugar-burning machine. I eat carbs at night!
The Beach Body Arms Workout Exercises Nutrition Training Methods Weight loss by admin - 21 November 20200 DaniloAndjus / Getty Going to the beach can be the source of anxiety for a lot of people. But if you've been sticking with your fitness goals, it could be the perfect place to show off the hard work you've been doing in the gym and in the kitchen. If you still
The Build Muscle, Stay Lean Meal Plan Exercises Nutrition Training Methods Weight loss by admin - 13 November 202013 November 20200 Matthew Leete / Getty Bulking up: It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining body fat, even as little as
Top tips to help you get lean Bodybuilding Nutrition Weight loss by AnthonyDawson - 6 May 20206 May 20200 Top tips to help you get lean Want to swap your fat for muscle? Trainer and high performance manager of Oakleigh Chargers Football Club Ben Sharpe and director of MP Studio Luke Archer share their lifestyle tips to help you lean out.1. Get enough shut-eye: aim for 7.5 to nine hours of sleep per night for optimal recovery and hormonal balance.2.
Start Small To Lift Big: How To Master 4 Fundamental Exercises Bodybuilding Exercises Nutrition by admin - 23 December 201923 December 20190 Vital Stats Name: Dean SomersetOccupation: Exercise physiologist; medical and rehabilitation coordinator for World Health Clubs.Website: deansomerset.com It’s easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight. The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns. Nevertheless, there’s almost always a look of befuddlement on a trainee’s face when I explain that they must first build a foundation with basic exercises. They simply don’t believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television. It sounds simple, I’ll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they’re included in nearly all of the programs you’ll see on this site. Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they’re very technical movements that can be easy to butcher. It’s easy to attribute technique flaws to a lack of mobility, but here’s what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly. Let’s go upstream and solve these problems before they start! Here’s what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym. Exercise 1 Many push-up issues start when people focus on what muscle groups the push-up “works.” If you’re thinking all about chest, arms, and shoulders, you’ll forget to keep the rest of the body tense and stable. This should be a full-body lift! Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position. Push-Up FixesWatch The Video – 02:06 Push-up coaching points Squeeze your glutes and abs to lock your hips to your core. Keep your arm tight to the armpits. Hit the ground with your chest before your head. Exercise 2 Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats. Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats. Breaking Down The Dumbbell RowWatch The Video – 02:17 Dumbbell row coaching points Take a wider stance than you think you need. Keep the spine long and straight with the chest up. Let the shoulder blade do the work. The wrist and elbow follow the shoulder. Exercise 3 Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing. Squatting is very technical and involves many moving parts. The best plan: Don’t jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion. Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall. Squat Fix: Low MobilityWatch The Video – 05:12 Squat coaching points Keep your feet flat on the floor and press evenly throughout. Create force through the hips to drive the movement. Lean the torso forward as your hips move into the rep. Keep the core tense without restricting airflow. Keep the shoulders vertical over the middle of the foot. Exercise 4 The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight. Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn’t easy, but once you perfect your technique, you’d better believe it can be fun to lift a heavy weight off the ground. Deadlift TutorialWatch The Video – 05:23 Deadlift coaching points Keep the spine straight and drive the movement from your hips. Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar. Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout. Recommended For You Power Panel: 4 Deadlifting Cues From Pro Coaches! Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground! Crush Your Deadlifts Struggling with the deadlift? Follow these simple drills to master the ultimate strength-builder! Less Time, Better Results: Escalating Density Training Have you ever had the dream of spending less time in the gym while achieving better results? It’s time to free yourself from the cage that is your workout. Here’s a better way to train! About The Author Contributing Writer VIEW AUTHOR PAGE Check out these awesome articles by some of the best writers in the industry. View All Articles By This Author