Sunday, April 21, 2013

Fast Plan For More Muscles

The Fastest Plan For More Muscle

The biggest obstacle between you and the body you want might come from an unexpected source: your gym. That’s because crowds can slow your workout – and your results. Don’t waste another minute. This fat-burning, muscle-building workout requires only a single set of dumbbells and an adjustable bench. The order in which you perform the exercises – along with the number of reps for each – allows the same pair of dumbbells to challenge each muscle equally. The upshot: There’s never been a simpler way to chisel a better body.

Perform each workout (A, B and C) once a week, resting at least a day between sessions. Within each workout, alternate sets between exercises of the same number (1A and 1B, for example), until you complete all sets in that pairing. (In other words, follow a set of the first exercise with a set of the second exercise.) Rest 1 minute between 1A and 1B, but perform exercises 2A and 2B back-to-back, with no rest. After you’ve done a set of each exercise pair, rest for 1 minute and then repeat the cycle until you’ve completed all the prescribed sets.

Workout A

1A. Dumbbell Chest Press
(3 sets of 8 reps)
Lie on your back on a flat bench and hold a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, pause, then push them back up to the starting position.

1B. Dumbbell Bent-Over Row
(3 sets of 12 reps)
With a dumbbell in your right hand, place your left hand and left knee on a flat bench. Keep your back flat and let your right arm hang straight down, with your palm facing in. Pull your arm up to the side of your chest by bending your elbow. Pause, and return to the starting position.

2A. Dumbbell Incline Press
(2 sets of 15 reps)
Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest, with your arms straight and your palms turned towards your feet. Lower the dumbbells to chest level, and then press them above your chest, back to the starting position.


2B. Dumbbell Squat
(2 sets of 15 reps)
Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back. Remember that your upper legs should be at least parallel to the floor, or even lower.

Workout b

1A. Dumbbell Split Squat
(3 sets of 8 reps)
Hold dumbbells at your sides and stand with your right foot forward and your left foot back. Lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Return to the starting position. Do 8 reps, switch legs and repeat. That’s 1 set.

1B. Single-Arm Standing Shoulder Press
(3 sets of 12 reps)
Stand holding a dumbbell at eye level with your arm bent, palm forward and other hand on your hip. Press the dumbbell straight overhead and then lower it to the starting position. Remember to lower the dumbbells to around ear level to avoid shoulder stress. Do 12 reps on one side and repeat with your other arm. That’s 1 set.

2A. Dumbbell Romanian Deadlift
(2 sets of 15 reps)
Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back.

2B. Dumbbell Swings
(2 sets of 20 reps)
With your feet shoulder-width apart, hold a dumbbell’s handle with both hands. Extend your arms in front of your chest. Keeping your arms straight adds more work to your shoulders. Next, slightly bend your knees and swing the dumbbell between your legs. Bring the dumbbell back up to chest level as you rise. That’s 1 rep.

1A. Dumbbell Step-Up
(3 sets of 8 reps)
With a dumbbell in each hand, stand facing a bench. Place one foot on the bench and lift your body up to the standing position without letting your other foot touch the bench. Avoid letting your other foot touch the bench, to keep all the tension on your working leg. Lower your body slowly and repeat. Complete 8 reps, switch legs and repeat. That’s 1 set.

Workout C

1B. Chest Supported Incline Row
(3 sets of 12 reps)
Grab a pair of dumbbells and lie chest-down on a 45-degree incline bench. Let your arms hang straight down, palms facing each other. Row the dumbbells to the side of your chest by bending your elbows and squeezing your shoulder blades. Pause and lower the weights.

2A. Dumbbell Curl
(2 sets of 10 reps)
Grab a pair of dumbbells with an underhand grip and hold them at arm’s length next to your thighs. Curl the dumbbells towards your chest as far as you can without moving your upper arms. Pause, and slowly lower the weights to the starting position.

2B. Lying Dumbbell Triceps Extension
(2 sets of 12 reps)
Lie face-up on a bench holding a pair of dumbbells, with your arms extended above your chest, palms facing each other. Without moving your upper arms, bend your elbows and move the weights towards your ears until your forearms are past parallel to the floor. Straighten your arms back to the starting position and repeat.

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Thursday, April 18, 2013

Journey to my summer six pack, Say NO to Plateaus!

Everyone will inadvertently hit a frustrating plateau in their training at one time or 
another. You’re cruising along for a while, gaining strength, losing fat, looking 
better, and then all of the sudden it hits. Suddenly, you find yourself even weaker 
than before on your lifts, or you find that you’ve gained back a couple of pounds. It 
happens to everyone. Most of the time, these plateaus occur because people 
rarely change their training variables over time. Many people stick to the same 
types of exercises for the same basic sets and reps and rest periods with the same 
boring cardio routine. Well, I hope to open your mind and bring some creativity to 
your workouts with this section! 

There are many ways that you can strategically modify your training variables to 
assure that you maximize your fat loss and/or muscle building response to 
exercise. Most people only think about changing their sets and reps performed, if 
they even think about changing their routine at all. However, other variables that 
can dramatically affect your results are changing the order of exercises 
(sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), 
exercise type (multi-joint or single joint, free-weight or machine based), the number 
of exercises per workout, the amount of resistance, the time under tension, the 
base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of 
work (sets x reps x distance moved), rest periods between sets, repetition speed, 
range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), 
training duration per workout, and training frequency per week. Sounds like a lot of 
different training aspects to consider in order to achieve the best results from your 
workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can 
make sense of all of this for you to make sure that your training doesn’t get stale. 
Below are a few examples to get your mind working to come up with more creative 
and result producing workouts

Most people stick to workouts where they do something along the lines of 3 sets of 
10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring!!!! 

Here are a few examples of different methods to spice up your routine. 

• Try 10 sets of 3, with only 20 seconds rest between sets. 
• Try using a fairly heavy weight and complete 6 sets of 6 reps, doing a 3 
minute treadmill sprint between each weight lifting set. 
• Try using a near maximum weight and do 10 sets of 1 rep, with only 30 
seconds rest between sets. 
• Try using a lighter than normal weight and do 1 set of 50 reps for each 
• Try a workout based on only one full body exercise, such as barbell clean & 
presses or dumbbell squat & presses, and do nothing but that exercise for 
an intense 20 minutes. 
• Try a workout based on all bodyweight exercises such as pushups, pull-ups, 
chin-ups, dips, bodyweight squats, lunges, up and down stairs, etc. 
• Try a circuit of 12 different exercises covering the entire body without any 
rest between exercises. 
• Try that same 12 exercise circuit on your subsequent workout, but do the 
entire circuit in the reverse order. 
• Try your usual exercises at a faster repetition speed on one workout and 
then at a super-slow speed on your next workout. 
• Try completing six 30 minute workouts one week, followed by three 1-hr 
workouts the next week. This will keep your body guessing. 
• Try doing drop sets of all of your exercises, where you drop the weight 
between each set and keep doing repetitions without any rest until complete 
muscular fatigue (usually about 5-6 sets in a row). 
There are many more ways to continue to change your training variables. This was 
just a taste of your possibilities. Be creative and get results! 

Sunday, April 7, 2013


Work It Out

Journey to my summer sick pack

Core Tip Time

Women can get nice abs that are sleek and toned if they use a balanced and sensible approach. Just performing crunches doesn't work because you can't spot reduce your stomach fat. "Without making changes to your diet and engaging in total-body workouts that promote fat loss, no amount of ab training will miraculously melt away that spare tire," says James Villepigue in his book "The Body Sculpting Bible for Abs: Women's Edition." Focus on workouts for your entire body to burn fat, tone muscle and reveal a trimmer tummy.

Nourish your abs. Starving yourself will not produce nice abs. Nourish them--and the rest of your body--with nutrient-dense foods. Use an online source to determine your caloric requirements and stick with that number on a consistent basis. Balance your nutrients between lean protein, complex carbs and whole grains, and healthy fats. Get at least 25 grams of fiber every day and limit your sodium intake.

Strength train your entire body--arms, legs, upper body and lower body, in addition to your abs--for the best results in your search for nice abs. Increase your total body muscle mass to accelerate your metabolism and burn more fat. This lets your toned, tight ab muscles shine through, rather than being hidden under a layer of fat. Strength train your body at least twice a week.

Work Out