Squats for Firm Glutes and Calves Bodybuilding Exercises Gym Rat Training Methods Weight loss by admin - 18 August 20230 Q: Does changing your foot stance during squats make any difference in terms of which muscles you work? I want to target the outer part of my quads. Is this possible? A. Unfortunately, altering your foot stance when squatting won’t allow you to recruit different quadriceps muscles. The vastus lateralis (the quad
Better Muscle Tone with Burnout Sets Bodybuilding Exercises Fitness Models Gym Rat Training Methods Weight loss by admin - 2 August 20230 Q: Is it beneficial to do burnout sets at the end of a workout? A friend told me that they help to build muscle. A: If your goal is to increase muscular development then yes, performing a light “burnout” set at the end of a heavy training session may well have benefits.
THE ABCS OF LIFTING: ALWAYS BE IN CONTROL Bodybuilding Exercises Gym Rat Training Methods by admin - 19 July 20230 Q: How fast should I perform my repetitions? One trainer said it didn’t matter as long as I was using good form, while another told me I should be doing them very slowly. A: While both responses have some merit, neither answer is really correct. It is certainly essential to perform your
Thrash Your Chest With Frank ‘Wrath’ McGrath Bodybuilding Exercises Gym Rat Training Methods by admin - 1 June 20231 June 20230 After pushing himself to the limit for competitive glory, Frank McGrath launched his offseason with a chest workout as classic as the gym he performed it in. Get ready to feel like a bodybuilder. Anyone who has ever been onstage at the peak of leanness knows that the triumph of being
‘Bad’ Exercises: Are Upright Rows Dangerous? Bodybuilding Exercises Fitness Models Gym Rat Training Methods Weight loss by admin - 18 March 202318 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? Bodybuilding Exercises Training Methods Weight loss by admin - 30 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 Bodybuilding Exercises Nutrition Training Methods Weight loss by admin - 22 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 Bodybuilding Exercises Training Methods by admin - 6 June 20226 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 Bodybuilding Exercises Fitness Models Training Methods Weight loss by admin - 30 January 202230 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 / @vanesSanatoliphotography
Are you putting off going to the gym? Bodybuilding Exercises Training Methods by admin - 16 January 202216 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
Using Multiple Rep Schemes: Your Program For Power, Size, And Strength Bodybuilding Exercises Nutrition by admin - 29 December 201829 December 20180 Vital Stats Name: Justin WolteringHeight: 6’3″Weight: 220 lbsOccupation: Entrepreneur, artist, fitness expert, Dymatize athleteWebsites: justinwoltering.com/biggerbetterfasternow.com If 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 Program Beyond Periodization 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. 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 Lifts Of 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 Reps The 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” Work While 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. Skullcrushers There 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 reps Secondary Incline Dumbbell Press4 sets of 10-20 (all the same weight) reps Upper Back Pull-Up (neutral grip)4 sets of 8-10 reps, adding weight as necessary Main lift Barbell Squat (low bar, to parallel)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps Secondary 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 reps Secondary 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 necessary Main lift Deadlift (standing on 45-lb plates)2 sets of 3-5, 2 sets of 6-8, 2 sets of 9-12 reps Upper 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 Scheme Since 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 You STRENGTH MEETS SIZE Bodybuilders 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 LEAN Contrary 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 WORKOUT Fit 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!
Are you addicted to exercise? Bodybuilding Exercises Training Methods by admin - 21 February 201815 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