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.

Directions
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.

 Source URL: http://www.menshealth.com.sg/fitness/fastest-plan-more-muscle
Links:
[1] http://www.menshealth.com.sg/fitness/fastest-plan-more-muscle?page=0,1
[2] http://www.menshealth.com.sg/fitness/fastest-plan-more-muscle?page=0,2

Work It Out

Work Out

MYOTHERAPY

http://www.elitemyotherapy.com.au/foam_roller_exercises.html

Bend Your Way To A Better Mood

Ever wake up on the wrong side of the bed and allow a bad mood to spoil your day? If you’re nodding yes as you read this, you’re probably not doing enough yoga. (Or maybe you’re not having enough sex…in which case yoga for couples may help you connect with your partner.)

Yoga can help you power through your moodiest moments and leave you feeling empowered, playful, and upbeat. Backbends, in particular, can lead to a release of endorphins, those feel-good neurotransmitters produced by your body to create a feeling of well-being. Here’s a sun salutation that incorporates two lovely backbends to keep you feeling, flexible, upbeat, and full of happiness.

http://blog.womenshealthmag.com/fitness/bend-your-way-to-a-better-mood/

How To Avoid Over Training

The easiest way to meet any wellness goal is to turn effective behaviors into habits by repeating them every day. However, while it may be perfectly safe to eat the right foods every day or get enough sleep every night, daily workouts can be a whole other story. In fact, working out too frequently may actually deter you from reaching your fitness goals.


Why Your Body Needs a Break
One of the biggest workout mistakes is not giving yourself at least one day off a week. “Your ability to move is dictated by your flexibility, alignment, mobility, strength, and your ability to control and coordinate these factors,” says Amy Wunsch, MSPT, head physical therapist at Results Fitness in Newhall, California. Working out too frequently can prevent your muscles from functioning at their full potential.

And when your muscles aren’t functioning at 100%, your metabolism isn’t, either. Because your muscles are largely responsible for burning calories while your body is at rest, tired muscles end up burning fewer calories and less body fat.

Alternating between hard and easy days of training and taking one day off a week is the most effective way to prevent symptoms of overtraining, such as fatigue and fitness plateaus, according to a classic study of endurance athletes that was published in the Journal of Sports Medicine and Physical Fitness. But based on my experience working with athletes of all fitness levels, I’ve found that most people really need to take a break from working out even more frequently than one day a week. Because it takes your muscles 24 to 48 hours to repair themselves after an intense workout, I recommend taking a day off after two days of consecutive workouts.

So what should you do every third day if you’re motivated enough to want to hit the gym daily? I’m not about to advise you to go home and sit on the couch! There’s another solution that will help you maintain your gym-going habit while putting little demand on your body: the rest day tune-up.

This fitness routine features stretches to work out tight muscles or knots and strengthening exercises to rev up your stabilizer muscles, the smaller muscles in your shoulders, back, hips, and knees that are vital for good posture. Tune-ups ultimately help your body recover and set you up for a better performance during your next hard-core workout so you can meet your fitness goals faster—all by taking a “break”.

On the day after working out for two consecutive days: start by foam rolling your entire body by sitting on a foam roller and moving it back and forth over each muscle. Then perform two circuits of the following 10 exercises. In addition to the following, you can also get outside for an easy walk.

The Rest-Day Tune-Up

1. Side-Lying Thoracic Rotation (10 reps on each side)
To loosen the muscles of your middle and upper back: Lie on your left side on the floor, with your hips and knees bent 90 degrees. Straighten both arms in front of you at shoulder height, palms pressed together. Your arm and shoulder should touch the floor. Keeping your left arm and both legs in position, rotate your right arm up and over your body and rotate your torso to the right, until your right hand and upper back are flat on the floor. Hold for 2 seconds, then bring your right arm back to the starting position.Complete the prescribed number of reps, then turn over and do the same number for your other side.

2. Reach, Roll, and Lift (10 reps on each side)
To enhance the mobility of your shoulders and upper back: Kneel down and place your elbows on the floor, allowing your back to round. Your elbows should be bent 90 degrees. Your palms should be flat on the floor. Slide your right hand forward until your arm is straight. Rotate your right palm so that it’s facing up. Raise your right arm as high as you can. Do all your reps, then repeat with your left arm.

3. Half-Kneeling Rotational Chop (10 reps on each side)
Attach a rope handle to the high pulley of a cable station. Kneel down so that your left side faces the weight stack and your right knee is on the floor but your left knee is bent 90 degrees with your left foot flat on the floor. Keep your core braced and pull the rope past your right hip. Bend your left arm and straighten your right arm as you pull the rope down.

4. Standing Hamstring Stretch (60 seconds on each side)
To stretch your hamstrings from both your hip and your knee: Place your right foot on a bench or secure chair. Your right leg should be completely straight; your left leg should be slightly bent. Stand tall with your back naturally arched and place your hands on your hips. Without rounding your lower back, bend at the hips and lower your torso until you feel a comfortable stretch, and hold that position for the prescribed amount of time. Bending your knee more increases the stretch near your hip; keeping it straight increases the stretch at your knee.

5. Sumo Squat to Stand (10 reps)
To loosen your quadriceps, hamstrings, glutes, groin, and lower back: Stand tall with your legs straight and your feet shoulder-width apart. Keeping your legs straight, bend over and grab your toes. (If you need to bend your knees you can, but bend them only as much as necessary.) Without letting go of your toes, lower your body into a squat as you raise your chest and shoulders up. Staying in the squat position, raise your right arm up high and wide. Then raise your left arm. Now stand up.

6. Inchworm (5 reps)
To loosen your thigh, hip, and oblique muscles: Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight and your core braced, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition. If you can’t reach the floor with your legs straight, bend your knees just enough so you can. As your flexibility improves, try to straighten them a little more.

7. Prone Hip Internal Rotation (10 reps)
To loosen your deep hip muscles: Lie facedown on the floor with your knees together and bent 90 degrees. Without allowing your hips to rise off the floor, lower your feet straight out to the sides as far as you comfortably can. Hold for 1 or 2 seconds, then return to the starting position.

8. Supine Hip Internal Rotation (10 reps)
To loosen the muscles of your inner thighs and hips: Lie faceup on the floor with your knees bent 90 degrees. Your feet should be flat on the floor and about twice shoulder-width apart. Without allowing your feet to move, lower your knees inward as far as you comfortably can. Hold for 1 or 2 seconds, then return to the starting position.

9. Lying Glute Stretch (60 seconds each side)
To loosen your glutes and reduce your likelihood of experiencing lower back pain: Lie faceup on the floor with your knees and hips bent. Cross your left leg over your right so that your left ankle sits across your right thigh. Grab your left knee with both hands and pull it toward the middle of your chest until you feel a comfortable stretch in your glutes.

10. Wall Slide (10 reps)
To enhance the function of your shoulder blades, which can help improve posture and shoulder health: Lean your head, upper back, and butt against the wall. Place your hands and arms against the wall in the “high-five” position, your elbows bent 90 degrees and your upper arms at shoulder height. Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together and hold for 1 second. Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall. Lower and repeat.

http://blog.womenshealthmag.com/fitness/recovery-exercise/

SEXY LEG WORKOUT

Booty Work

HOLIDAY WORKOUT

http://toneitup.com/blog.php?5632

THE TURKEY BURNER

http://www.dailyspark.com/blog.asp?post=take_the_turkey_burner_workout_challenge

COUCH WORK OUT......LOVE!!!

*BONUS Sweat*

-Turn up the burn and ab flattening of this workout with the following five-minute quickie after each resistance-band circuit. Or try it on its own during commercials.
0:00-1:00

-Jump rope, do step-ups on the couch or coffee table, or run up and down the stairs in your house.
1:00-2:00 

-Hold a plank pose, balancing on floor on forearms and feet.
2:00-3:00 

-Do jumping jacks.
3:00-4:00

-Do bicycle crunches, bringing opposite elbow and knee together. (Every fourth crunch, hold the position for five seconds before resuming.)
4:00-5:00 

Repeat jumping rope, step-ups, or running up and down stairs.

http://www.fitzness.com/blog/the-biggest-losers-alison-sweene-trains-for-a-marathon/
http://blogitness.com/tag/couch-workout/
http://www.fitnessmagazine.com/workout/real-plans/celebrity/alison-sweeney-at-home-couch-workout/?page=9

Superset Chest Bodyweight & Dumbbells!

Dumb-bell flies/ Tricep pushup superset
Lie on a flat bench and hold a dumb-bell in each hand. Open your arms to the side, then bring them back to the start. Do 12 reps. Get into a push-up position, with two towels over elbows. Lower your chest to the floor, squeeze towel between elbows and the side of your body. Aim for 12 reps. That’s one superset. Rest for 60 seconds. Do two more supersets.

Incline bench/decline push-up superset
Raise the bench to an angle of 45 degrees. Lying on it, grab two dumb-bells as before, and push upwards, with elbows tucked in. Do 12 reps, then immediately do 20 push-ups, this time with your feet resting on the bench and your hands on the floor. That’s one superset. Rest for 60 seconds. Do two more supersets.

Push-up/bench press superset
Do 20 push-ups as a warm up. Then, lie on a bench with two dumb-bells held by your chest. Keep your elbows tucked in and push upwards until your arms straighten, before lowering to the start position. Do 12 reps, then immediately do 20 press-ups. That’s one superset. Rest for 60 seconds. Do two more supersets. Note the agreeable burning sensation across your chest.




http://www.menshealth.co.uk/building-muscle/get-big/cam-gigandets-chest-workout-twilight

Squat Variations! Blast Fat & Shred Muscles!

The Technique:

Typically I see a few common problems on an air squat

-You don’t stay in your heels which means your weight goes into your toes which will lead your knees too far forward.  This will put undue tension into your knees

-You sit too “vertically” down and never load, aka stretch, your hamstrings and your glutes.  This leads to a lack of power and it can also be the catalyst for you to fall forward into your toes

-Instead of keeping a constant straight spine you hunch your back.  This leads to a very weak posterior chain which will make any loading of your back (a la a weighted back squat) very dangerous.  Practice holding your spine straight so that you sit with proper technique

-You squat without air in your system.  When you have air in your system you are way stronger through your entire body.  This will help you hold your technique much better throughout the entire range of motion

-Your knees collapse inward toward each other.  It is important to drive your knees wide throughout the entire rep.  This will help you load your inner thighs as well.  The more muscle that you can recruit in your legs the more powerful and stable you will be

From start to finish here is what the rep should look like.

Starting in a standing position you should have your feet approximately shoulder width apart.  Send your eyes forward to a target and hold your gaze there throughout the entire rep.

Before you sit down you should take start your inhale.  As you begin to descend make sure that your focus is on sitting back with your butt instead of sitting down.

This will begin to load your hamstrings and glutes.

As you get lower and closer to the bottom of the rep your back will likely want to hunch over especially if you lack flexibility in your legs, groin, or back.

When you get into the bottom of your rep your back should still be straight and your knees should be flaring outwardly.

Make sure that your weight is still in your heels and begin your ascent back up (by the way the rep should be rhythmic and you shouldn’t need to stop at the bottom).

On the way back up you can engage your hip and push it forward a bit to give you even more power.  On the way back up you can let the air back out of your lungs and prepare for another rep.

Stand with your feet wider than hip width apart, toes slightly turned out, holding one heavy dumbbell (or two lighter weights crossed, as shown) with both hands.

Bend your knees, push your hips back behind you, and lower into a sumo squat, reaching both hands to the floor.

As you press up out of the squat, bring your arms overhead and then bend your elbows, lowering the dumbbells behind your head.

From there, extend your arms and press the weights back up to the ceiling. That’s one rep. Do 3 sets of 15 reps.

Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

Hold a rope attached to a low-pulley cable.
Squat until your hips and knees form 90-degree angles.
Shift your body weight back over your heels and push to stand back up.
Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.
Squat back down and let your arms go straight as you drop down.

Stand tall with the sandbag lying on the floor vertically between your feet.
Feet should be just beyond shoulder width apart with toes slightly pointed out in a sumo squat stance.
Keeping a good body position (chest up, lower back arched, weight on heels) squat down, scooping your hands under the sandbag.
Draw the sandbag to your chest and stomach with a bear hug as you stand. Now you're ready for your repetitions.
Begin to draw your body towards the ground as if taking a seat. Make sure to keep a tight lumbar arch during the entire movement. Keep your weight on your heels.
Stop once your thighs drop just bellow the 90* angle, hips just bellow knees. (Make sure your knees are pointing the same direction as your toes during the entire movement.) (At this deep point of the exercise your chest should be up with the sandbag hugged firmly to it and lumbar should still maintain a tight arch.
Driving through your heels push your way back up to a tall standing position.
At the top of the movement your hips should be pushed forward and gluteus (rear) should be tucked under to complete the full range of motion.

http://thehardestlift.com/celebrate-national-a-day-properly/
http://fthefreshman15.com/lift-like-a-woman-squat-your-way-to-a-bikini-butt/
http://www.bodybuilding.com/fun/four-weeks-to-fit-weeks-3-4.html
http://www.shape.com/fitness/workouts/two-one-toning-exercises?page=5
http://tribesports.com/challenges/squat-to-press-with-medicine-ball-25-on-a-bosu
http://www.ultimatebodypress.com/sand-bag-exercise-bear-hug-squat.html
http://if-fit.com/crossfit-blog/how-to-do-air-squats/

Mini Band Exercises

Mini-bands are an inexpensive and portable way to get a workout. They make essential travel fitness tools, too, because they take up little space and weigh next to nothing. Mini-bands, which measure nine inches when resting flat, also make it easy to work out at the cottage or beach. These elastic bands typically come in four tension levels: easy, light, intermediate and heavy. If you’re a beginner, use the easy one for upper-body and the light one for lower-body exercises. As you get stronger, you can move up to a heavier band, but only if you are able to maintain proper form.

Bent Knee Lateral Walk

Stand in a quarter-squat position with your feet hip-width apart and a mini band looped around your ankles.Walk to the side with small steps as you drive your elbows back with each step. Step with your trailing leg first and follow with your lead leg.Continue for the full set. Reverse directions and repeat.

Mini Band Romanian Deadlift

http://www.golfchannel.com/media/golf-fitness-academy-dr-greg-rose-russian-dead-lift-mini-band/

Here's a great power tip for you using a mini band. When I think of power, I think of legs strength and I mean a lot of leg strength. A great way to do that is by something called a Romanian Deadlift. Take the mini band. Put it around in your left foot. Hold on it with your right hand. From here, you're gonna do a deadlift all the way down knees bend, back is arch and I drive my hips towards the mini band. Trying to maintain your balance, nice and controlled and drive. This is one of the best exercises to get hip, power, leg strength.

Start

Wall Crawl

Mini-Band Wall Crawl: More larceny. This exercise is extracted straight from Shirley Sahrmann’s text (1). It’s designed to improve shoulder flexion range of motion by activating the serratus anterior (by pushing into the wall). The mini band requires the lateral rotators of the rotator cuff to fire and fulfill their role as humeral depressors as the arm is elevated.

Pelvic Thrust 

Lie on the floor or a mat. Place both feet bent on the floor or a mat. Place arms down on mat to each side of hips. Raise body by extending hips upward (Press up through glutes, not stomach). Return to original position.

Mini Band Squats

Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead, and a mini band around and above your knees. Maintain perfect posture and initiate movement with your hips. As you reach your arms far forward, squat your hips back and down until your thighs are parallel to the floor. Return to a standing position by pushing through your hips.

Keep your knees out. Repeat until you've completed all your reps

http://www.besthealthmag.ca/get-healthy/fitness/10-minute-tuneups-mini-band-workout

http://www.sbcoachescollege.com/articles/PrehabYourProgramProgramYourPrehab.html

http://physiquept.com.au/2012/07/03/exercise-of-the-month-the-glute-bridge/

http://www.coreperformance.com/knowledge/movements/mini-band-bent-knee-lateral-walk-ankles.html

http://www.coreperformance.com/knowledge/movements/mini-band-squat.html

Stability Ball Workout ANYWHERE

   Exercising with a ball improves balance, coordination and mobility while providing challenging workouts. The exercise ball can be used to increase abdominal strength, improve core stability and build muscle strength without stress on the lower back, and it’s adaptable to every fitness level.

http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=15

http://www.about.trimdownclub.com/introduction.html
http://www.bodyblitz.net.au/exercise-tips/workouts-for-her/swiss-ball-workout/
http://www.whyiexercise.com/stability-ball-exercises.html
http://fittplan.com/exercise-ball-ab-workout