‘Bad’ Exercises: Are Upright Rows Dangerous? BodybuildingExercisesFitness ModelsGym RatTraining MethodsWeight loss by admin - 18th March 202318th March 20230 With few exceptions, there are no such things as “bad” exercises – only improperly performed exercises. Q: I was told by the trainer in my gym that I shouldn’t do upright rows. He said they are dangerous because they put excessive pressure on the shoulder joint. Any truth to this? A: None whatsoever.
Kettlebells vs. Free Weights: Which Is Better? BodybuildingExercisesTraining MethodsWeight loss by admin - 30th November 20220 Training with a kettlebell, a large iron ball connected to a handle, may seem like a relatively new way to exercise – but there is nothing new about kettlebells. 19th-century strongmen such as Arthur Saxon, Eugene Sandow, and Ivan Poddubny used kettlebells to build lean, powerful, lightning-fast physiques that allowed
ARM BLAST TO SCULPT YOUR BICEPS BodybuildingExercisesNutritionTraining MethodsWeight loss by admin - 22nd August 20220 If you want to tone, strengthen and firm you upper arm and forearm, you still have some time before summer ends! The alternate dumbbell curl is a premier arm exercise because it activates all of the muscle fibers, including the important supination properties of the arm. The end result is
Top fitness tips for building strong abs BodybuildingExercisesTraining Methods by admin - 6th June 20226th June 20220 Try: Pre-workout muscle engagement When you’re pushed for time, you want to get the most bang for your buck. Pre-workout muscle engagement is a technique that aims to engage more muscles throughout your workout, which burns more calories and creates a stable base. How: Try adding the following core and glute activation
Babes full-body barbell workout BodybuildingExercisesFitness ModelsTraining MethodsWeight loss by admin - 30th January 202230th January 20220 Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotographyShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Are you putting off going to the gym? BodybuildingExercisesTraining Methods by admin - 16th January 202216th January 20220 Here are 5 ways you can find motivation to work out Sometimes, it’s tough to take the first step and sign up for a gym membership. Other times, it’s hard to get back to your routine after a break. We round up five ways to get back into the swing of things
Body Transformation: Catherine Biery Busted Into A Figure Physique! BodybuildingExercisesNutrition by GymRat - 15th December 202015th December 20200 Name: Catherine BieryEmail: catherinebiery@ymail.comBodySpace: catbieryLocation: Wheeling, WVWhy I decided to transformMy weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.Before After AGE 37 / HEIGHT 5’3″ / BODY FAT 25%AGE 37 / HEIGHT 5’3″ / BODY FAT 10%Post To FitboardMy ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.How I accomplished my goalsAccomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.“Rather than focusing on being skinny, I wanted to be strong.”I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.Apply Here To Be A TransformationOf The Week!Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!Supplements that helped me through the journey MusclePharm AMINO1 Bodybuilding.com Foundation Series Micronized Creatine Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Casein MultivitaminsDiet plan that guided my transformationI drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine. Oats1/2 cup Egg Whites1 cup PB22 tbsp Coffee2 cups Optimum Gold Standard 100% Whey1 serving Apple1Salad Spring Greens2 cups Mixed Veggies1 serving Light Asian Sesame Dressing2 tbsp Chicken5 oz Cottage Cheese1/2 cup Unsweetened Almond Milk1 cup Oats1/2 cup Optimum Gold Standard 100% Whey1 serving PB22 tbsp Tilapia6 oz Broccoli2 cups Quinoa1/2 cup Optimum Gold Standard 100% Casein1 servingTraining regimen that kept me on trackI strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster. Barbell Bench Press – Medium Grip3 sets of 8-10 reps, 1 set to failure Bench Dips3 sets of 8 reps, 1 set to failure Barbell Incline Bench Press – Medium Grip3 sets of 8-10 reps Machine Bench Press3 sets of 8-10 reps Triceps Pushdown3 sets of 12-15 reps Incline Dumbbell Flyes7 sets of 15 reps Decline Crunch (Weighted)4 sets of 25 reps Hanging Leg Raise3 sets of 15 reps Pullups3 sets of 8 reps, 1 set to failure Standing Military Press3 sets of 8-10 reps Side Lateral Raise3 sets of 8-10 reps Upright Barbell Row3 sets of 8-10 reps Seated Cable Rows3 sets of 8 reps, 1 set to failure Wide-Grip Lat Pulldown3 sets of 8-10 reps Hammer Curls3 sets of 8-10 reps Preacher Curl3 sets of 8-10 reps Bent Over Two-Dumbbell Row3 sets of 8-10 reps Reverse Flyes3 sets of 8-10 reps Barbell Squat4 sets of 8-10 reps, 1 set to failure Plie Dumbbell Squat3 sets of 30 reps Stiff-Legged Barbell Deadlift3 sets of 8-10 reps Dumbbell Walking Lunges4 sets of 40 reps Leg Press3 sets of 8-10 reps One-Legged Cable Kickback3 sets of 15 reps Calf Press On The Leg Press Machine7 sets of 15 reps Barbell Bench Press – Medium Grip5 sets of 12-15 reps Dips – Triceps Version (Assisted)5 sets of 12-15 reps Barbell Incline Bench Press – Medium Grip3 sets of 8-10 reps Triceps Pushdown3 sets of 12-15 reps Flat Bench Cable Flyes3 sets of 12-15 reps Decline Crunch (Weighted)4 sets of 25 reps Hanging Leg Raise3 sets of 15 reps Plank2 sets to failure Pullups3 sets of 8 reps, 1 set to failure Standing Military Press4 sets of 10-12 reps Side Lateral Raise4 sets of 10-12 reps Front Dumbbell Raise4 sets of 10-12 reps Upright Barbell Row4 sets of 10-12 reps Seated Cable Rows4 sets of 10-12 reps Wide-Grip Lat Pulldown4 sets of 10-12 reps Preacher Curl4 sets of 10-12 reps Face Pull5 sets of 12-15 reps Barbell Squat7 sets of 12-15 reps Front Barbell Squat4 sets of 12-15 reps Stiff-Legged Barbell Deadlift4 sets of 12-15 reps Bodyweight Walking Lunge4 laps around track (no weight) Leg Press4 sets of 12-15 reps Seated Leg Curl4 sets of 12-15 reps Leg Extensions4 sets of 12-15 reps Standing Dumbbell Calf Raise4 sets of 25 repsWhat aspect challenged me the mostThe most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.“Don’t obsess about the number on the scale!”My future fitness plansI learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.Suggestions for aspiring transformersBelieve in yourself and make long-term changes.Surround yourself with positive people to lean on when you need help.Seek inspiration from others who have been there to ignite your inner fire.Take progress photos.Keep a food log and measure your food.Don’t obsess about the number on the scale!Reach for the stars!How Bodybuilding.com helped me reach my goalsMy husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.Catherine’s Top 5 Gym Tracks“Shut It Down” by Pitbull (Feat. Akon)“Shake It” by Metro Station“Remember The Name” by Fort Minor (Feat. Styles Of Beyond)“Berzerk” by Eminem“Hella Good” by No DoubtRecommended For YouBody Transformation: Kylie Burnside Took A Blow Torch To Body Fat!When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!About The AuthorFemale Transformation Of The WeekVIEW AUTHOR PAGEHave you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Fitness 360: Samantha Ann Leete, Training Program BodybuildingExercisesNutrition by GymRat - 30th October 201931st October 20190 Samantha trains to overcome her weaknesses. She doesn’t cherry-pick workouts for her strengths or make excuses for lagging muscle groups. Her most productive days in the gym are when she’s learning a new lift, working on muscle groups that need extra attention, and moving heavy weight. Her desire to build a better body and become a better athlete fuels her through every workout.Samantha Ann Leete Fitness 360Watch The Video – 13:58Mixing It UpSamantha likes to use multiple training strategies so she never gets bored. “I love incorporating supersets, giant sets, circuits, HIIT cardio, low-intensity cardio, dropsets, and negatives,” she says. “I also like to switch up my rep ranges, tempo, and exercises.” These constant changes help keep Samantha excited about her workouts and motivated for her future goals.Although she uses different modalities to train various muscle groups, Samantha likes to keep her split fairly consistent. “I usually lift three or four days per week and do sprints or plyometrics once per week. For my upper body, I usually stick to a 10-12 rep range. For my lower body, I do 10-20 reps per exercise.”Romanian DeadliftLike most of us, Samantha has a tough relationship with cardio. “Sometimes it can be fun and I look forward to it, especially when I’ve had a stressful day and could use a cathartic sweat session.” She’ll squeeze in a cardio session during lunch at work, but if she’s in the gym, she prefers the arc trainer, the stepmill, or plyos.Unlike some elite competitors, Samantha believes in rest days. “I just try to listen to my body,” she says. Sometimes a rest day means hitting a hard cardio session, sometimes it means going for a long, fun hike, and sometimes, rest just means rest. “Rest days can literally mean just chilling out and watching a movie,” she explains.Samantha’s Training SplitGiant Set (60 seconds rest between giant sets) Single-Leg Barbell Squats3 sets of 12 reps (per leg) Lying Leg Curls3 sets of 15 reps Sled Pushes3 sets of 100 metersSuperset (45 seconds rest between supersets) Deficit Romanian Deadlifts4 sets of 12-15 reps Dumbbell Step-Ups4 sets of 10 reps (per leg)Giant Set (45 seconds rest between giant sets) Plie Dumbbell Squats3 sets of 10 reps (per leg) Barbell Glute Bridges3 sets of 15-20 reps Ball Leg Curls3 sets of 15-20 repsGiant Set (60 seconds rest between giant sets) Inverted Rows3 sets of 12-15 reps Close-Grip EZ Bar Curls3 sets of 12 reps Burpee Tuck Jumps3 sets of 15 repsSuperset (45-60 seconds rest between supersets) Pull-Ups4 sets of 12 reps Reverse-Grip Bent-Over Barbell Rows4 sets of 10 repsSuperset (45 seconds rest between supersets) Wide-Grip Lat Pulldowns4 sets of 10 reps Incline Dumbbell Curls4 sets of 12 repsSuperset (30 seconds rest between supersets) Straight-Arm Pulldowns3 sets of 18 reps Hyperextensions (Back Extensions)3 sets of 20 repsPlyometrics (45 seconds rest between each set) Box Jumps3 sets of 30 reps Lateral Box Jumps4 sets of 20 reps Scissors Jumps3 sets of 20 reps Knee Tuck Jumps3 sets of 20 reps Side Hop-Sprints2 sets of 2 minutes Lateral Bounds2 sets of 2 minute Freehand Jump Squats2 sets of 20 repsSuperset (60 seconds rest between supersets) Barbell Squats4 sets of 20 reps Bench Sprints4 sets of 30-60 secondsSuperset (60 seconds rest between supersets) Dumbbell Walking Lunges (bodyweight version shown)3 sets of 15-20 reps each leg Dumbbell Seated Box Jumps3 sets of 12 repsSuperset (45 seconds rest between supersets) Leg Press3 sets of 15-20 reps Calf Press On The Leg Press Machine3 sets of 20 repsSuperset (30 seconds rest between supersets) One-Legged Cable Kickback2 sets of 15 reps per leg Flutter Kicks2 sets of 60 secondsGiant Set (45 seconds rest between giant sets) Push Press3 sets of 10-12 reps Face Pulls3 sets of 15 reps Push-Ups – Close Triceps Position3 sets of 15 repsGiant Set (45 seconds rest between giant sets) Kettlebell Upright Rows (shown with dumbbells)3 sets of 12 reps Bench Dips (weighted)3 sets of 15-20 reps Mountain Climbers3 sets of 50 repsGiant Set (45 seconds rest between giant sets) Front Plate Raises4 sets of 12 reps Side Lateral Raises4 sets of 12 reps Reverse Grip Triceps Pushdowns4 sets of 12 reps Battling Ropes5 sets of 1 minuteRest no longer than 60 seconds between setsCardioThese are examples of cardio workouts that I might do during the weekCardio workout #145 minute Arc TrainerCardio workout #2Treadmill lunge intervals3-minute incline lunge3-minute incline run3-minute incline walkRepeat for 30 minutesCardio workout #3Treadmill HIIT sprints30 second incline sprint30 second incline walkRepeat for 20 minutesCardio workout #4HIIT circuit2-minute row1-minute rope jump100 mountain climbersRest 30-60 secondsRepeat for 20 minutes[ Samantha Ann Leete Fit 360 Main Page ]Recommended For YouROOM TO GROWBrandan Fokken doesn’t just practice being fit for a few months out of the year. He’s dedicated his entire life to fitness and is now reaping enormous benefits. Read his inspiring story!FITTER FASTERSara’s once all-consuming fitness program left her running ragged and almost killed her enthusiasm for exercise. Learn how she revamped her routine and found a healthy medium.HARD CORPS MUSCLECarl Roberts won our 2012 Military Transformation Challenge, and now he is a personal trainer, helping to propel his clients forward with their fitness.About The AuthorCassie SmithVIEW AUTHOR PAGECassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Using Multiple Rep Schemes: Your Program For Power, Size, And Strength BodybuildingExercisesNutrition by gumekigpuma378 - 29th December 201829th December 20180 Vital StatsName: Justin WolteringHeight: 6’3″Weight: 220 lbsOccupation: Entrepreneur, artist, fitness expert, Dymatize athleteWebsites: justinwoltering.com/biggerbetterfasternow.comIf you listen to conventional bodybuilding and strength training wisdom, you probably believe that lifting for size and lifting for strength are totally separate endeavors. For decades, gurus and gym rats alike have been parroting the same old “3-5 reps for strength, 10-12 reps for size” mantra, and few people seem to question it.Know what? I think it’s bullshit.Have you ever seen a guy with huge legs, a broad back, and a massive chest who couldn’t put up some serious weight? On the other hand, how often do you see skinny guys lifting more than the experienced bodybuilders? Sure, you’ll see a 180-pound monster every now and again who can bench 405 or squat more than 600, but for the most part, size and strength go hand in hand.The truth is that training for size and training for strength are basically the same. Instead of thinking about any single rep range as a “strength builder” or “size builder,” use them all to your advantage to train every fiber in your body and elicit maximal growth!The Multiple Rep Range ProgramBeyond PeriodizationPeriodization is the practice of transitioning from higher reps and lower weights to lower reps and higher weights (and vice versa)—over the course of a planned training cycle. It’s an effective, proven technique that’s long been used by powerlifters, weightlifters, and other strength athletes. But I think there’s a better way, at least for the more physique-oriented trainee.Since each rep range is going to affect your strength, size, and overall look a bit differently—and because one isn’t more valuable than another—I favor a routine that includes them all in every workout. Instead of transitioning from one rep range to the next, I like to constantly improve my numbers in a variety of rep schemes, only taking steps back when my body needs a break.“Periodization is the practice of transitioning from higher reps and lower weights to lower reps and higher weights (and vice versa)—over the course of a planned training cycle.”Keep in mind, this may not be the optimal plan if you’re specialized or purely focused on powerlifting, but I find it yields the best results for maximum muscle size, strength, density, and tone. If you want that hard, constantly flexed look that experienced bodybuilders all seem to have, then you need to use multiple rep ranges.Your Main LiftsOf course, we can’t talk about rep ranges and progression schemes without actually discussing the lifts you’ll be performing. Think you’ll get away with doing nothing but leg presses for legs, machines for chest, and wimpy pull-downs for back? Think again!I know some bodybuilders claim they get better fiber recruitment and mind-muscle connection with machines. That’s great for super-advanced guys, but if you aim to gain slabs of muscle, you need to do the big, basic lifts which tax your body and mind the most and place the greatest demand on your body to grow! These basic lifts are the squat, deadlift, bench press, and overhead press.“These basic lifts are the squat, deadlift, bench press, and overhead press.”Don’t worry, you’ll do more than just those four movements in this program, but they make up the four cornerstones of your training. You can certainly pick variations as long, as they allow you to use lots of weight and make relatively quick progress! You can’t chicken-out and substitute light dumbbell lunges for squats, for instance, but you can pick between high-bar and low-bar squats, vary your foot placement, depth, and other factors.The same goes for the other moves: You might do incline or decline press instead of the regular bench press, sumo deadlifts rather than conventional, and do seated instead of standing military presses. Just make sure you stick with one choice per movement pattern for at least a couple of months at a time, otherwise you won’t be able to gauge your progress and gains.“Here’s a good rule: No matter which rep range you use, always aim to leave one more rep in the tank.”Choosing Your RepsThe rep ranges you utilize will vary based on experience level. Most lifters do best with three ranges: 3-5 reps, 6-8 reps, and 9-12 reps. If you’re a rank beginner who still doesn’t have great technique and a feel for each lift, you need to increase those rep numbers a bit—to 6-8, 9-12, and 13-15 reps.I don’t like prescribing one-rep max percentages to determine how much you should lift for each rep range because some people can do a lot more reps with a given percentage than others. So here’s a good rule: No matter which rep range you use, always aim to leave one more rep in the tank. This means you should never miss a rep in training unless you’re testing your max.In general, you should finish each set feeling like you probably could have just barely put up one more. Trust me, you’ll do enough overall work that you won’t need to blow a gasket on each and every set. You want to stay somewhat fresh and ensure progression from one workout to the next.“Bodybuilding” WorkWhile those four basic lifts are by far the most important aspects of your program, you still don’t want to leave out your accessory work. Weightlifters might call this “bodybuilding work,” but in my opinion, just about any athlete who needs to get bigger and stronger should do these movements. Accessory movements are things like pull-ups, abdominal work, calf raises, biceps curls, and the like. The point of these movements is to “fill in the gaps” left by the four main movements.SkullcrushersThere are hundreds, if not thousands of different accessory movements you can choose. So your accessory work is basically up to you. I will say, however, there are a few rules to follow:Your upper-back work should include barbell rows, dumbbell rows, pull-ups (not pull-downs), and maybe some shrugs if the deadlifts aren’t doing enough to build your traps.For your arms, use variations on the curl, triceps extension, and rear-delt raise—don’t do the same movements over and over.For lower body, you’ll need heavy calves and abs exercises as well as a couple of additional moves for quads and hamstrings. As much I love the squat, you’ll probably run out of steam too soon if you try to do nothing but squats for your legs, so don’t be afraid to use the leg press or hack squat machines once your core (and mind) are too fried to do another set of squats.The Program—Finally!Alright, here’s the basic template. The most important things here are the basic movement patterns, the rep ranges, and the progression of weight and reps from week to week. Remember, you can sub in other exercises or exercise variations as long as they meet the same goals. Rest for a couple of minutes or as long as necessary between sets, because these sets will make you feel like you’ve been hit by a truck!Main lift Close-Grip Barbell Bench Press2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 repsSecondary Incline Dumbbell Press4 sets of 10-20 (all the same weight) repsUpper Back Pull-Up (neutral grip)4 sets of 8-10 reps, adding weight as necessaryMain lift Barbell Squat (low bar, to parallel)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 repsSecondary Leg Press4 sets of 10-20 reps (all the same weight) Weighted Crunch4 sets of 15-20 reps Seated Calf Raise4 sets of 50 reps (yes, 50!)Main lift Seated Behind-The-Neck Press (shown standing)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 repsSecondary Decline Barbell Bench Press4 sets of 10-20 reps (all the same weight)Upper Back Chin-Up4 sets of 10-12 reps, adding weight as necessaryMain lift Deadlift (standing on 45-lb plates)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 repsUpper Back Close-Grip Barbell Row4 sets of 10-20 (all the same weight)Secondary Hack Squat4 sets of 10-20 (all the same weight) Sit-Up (weighted)4 sets of 15-20 Leverage Iso Row4 sets of 10-20 (all the same weight) Standing Calf Raise4 sets of 10-20 (all the same weight) Side Lateral Raise4 sets of 10-20 (all the same weight) Reverse Machine Flyes4 sets of 10-20 (all the same weight)Superset Dumbbell Curls4 sets of 10-20 reps (all the same weight) Skullcrushers4 sets of 10-20 reps (all the same weight)The Progression SchemeSince there’s no traditional periodization here, your progression from one workout to the next is going to be simple. For your main lifts, add 5 pounds to the bar for each rep range every workout. Once you’re not able to get at least the bottom-end number of reps for any particular rep range, take 15 pounds off the bar (yes, I said 15) and start anew. You will be able to get more reps immediately and, in a few weeks, blow past your old sticking point.For your secondary lifts—and any others for which you’ll do four sets of 10-20 reps—keep using the same weight until you’re able to get at least 15 reps for all four sets in the same workout. At that point, you can increase the weight, but not by so much that you can’t stay within the 10-20 range for all four sets.“For your secondary lifts—and any others for which you’ll do four sets of 10-20 reps—keep using the same weight until you’re able to get at least 15 reps for all four sets in the same workout.”Finally, for all of the upper-back work, use as much weight as you can without sacrificing form or missing reps. Ideally, you’d use the same weight for all four sets, but don’t worry if you have to lighten the load for the third or fourth set to stay within the rep range. Once you hit near the top of the range for all four sets, it’s time to go heavier!Let’s Go To Work!Seems almost too simple, doesn’t it? But that’s how your training should be, at least most of the time! Far too many new lifters spend hours upon hours over-thinking their programs. Smart training is essential, but your progression should rely on consistent hard work, not some overwrought, pseudo-scientific program. The greatest lifters—whether they’ve competed in powerlifting or bodybuilding—have busted their asses with simple programs to reach their level of success.Recommended For YouSTRENGTH MEETS SIZEBodybuilders and powerlifters each have something to teach you. This plan combines the best of both worlds so you can build your best body ever.GET BIG, STAY LEANContrary to popular belief, you can make mass gains without also putting a lot of fat on your gut. Here’s how to get the best results from your winter bulking plan!VALENTINE’S DAY COUPLES WORKOUTFit couples use the gym as a place to connect and spend time together. If you haven’t trained with your other half in a while, here’s the perfect Valentine’s Day workout that will leave you both feeling great!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Are you addicted to exercise? BodybuildingExercisesTraining Methods by admin - 21st February 201815th February 20180 Exercise is great for the mind, body and soul, right? But what happens when it starts to take over your life? PT Marisa Branscombe ponders the dangerous effects of too much exercise Exercise is generally accepted as a positive behaviour associated with enhanced physical and psychological wellbeing. But is it possible to do