1. “Good things come to those who sweat”
2. “When You Relaize You Only Hobbies are the Gym and Taking Naps”
3. “Once you start to see results it becomes an addiction”
4. “The pain you feel today will be the strength you feel tomorrow”
5. “I will never accept defeat”
6. “The harder the struggle the more glorious the trimph”
7. “Today is the perfect day to get epic things done”
8. “You will never always be motivated, you have to learn to be disciplined”

There you have it, if this doesn’t get you motivated, then wearing any of these quotes on a T-Shirt definitely! Check the Fitness Quote T-Shirts out at My Best Life Apparel.

The post 8 Fitness Quotes to Live By appeared first on Weight Training Routines.

This is part of your midsection that runs horizontally across the abdominal wall underneath your internal and external oblique muscles.

The TVS (Transverse Abdominis) muscle is responsible for pulling the abdominal wall inward and therefore forcing expiration.

The next important part of the Transverse Abdominal muscle is that it acts as a personal weight belt to stabilize your spine and pelvis region. The stronger your TV muscles are puts you at a much smaller risk of having lower back pain and will help you on heavy lifts such as squats.

Why else should I strengthen my Transverse Abdominis muscle?

Well, for the point of this article, Tighter Abs! When this muscle is stronger it holds everything else in. This can easily trim 2-4 inches off of your waistline in a matter of only 2-3 weeks.

How to train this muscle

The main exercise you must learn is called the Stomach Vacuum.

To perform this you actually pull your belly button up and in toward your spine as far as you can go. While doing this don’t forget to breathe. This exercise can be done standing, laying on your back, laying on your stomach, seated or kneeling position.

Variations and Workouts

The basic workout calls for 3 sets holding in the full stomach vacuum for 20 seconds each set. Increase this up to 60 seconds as it strengthens.

The passive workout calls for tying a string around the midsection (right around the belly button) in a tighter almost full stomach vacuum position. You can leave this on anywhere from 10 minutes to all day. It serves as a constant reminder every time it tightens that you need to pull it back in.

Conclusion

Now that you know what to do there are no more excuses for the distended belly, you can do these exercises during work or sitting at a computer! Stay motivated and best of luck!

The post Tighter Abs – The Stomach Vacuum appeared first on Weight Training Routines.

Jay Cutler’s Morning and Evening Training Split

• Day 1 Morning- Quads
• Day 1 Evening – Hamstrings and Calves
• Day 2 Morning – Shoulders
• Day 2 Evening – Triceps
• Day 3 – Rest
• Day 4 Morning – Upper Back
• Day 4 Evening – Lower Back
• Day 5 Morning – Chest
• Day 5 Evening – Biceps and Calves
• Day 6 – Rest

Frank Roberson’s Training Split

• Monday – Quads and CalvesRonnie Coleman Training Split
• Tuesday – Back
• Wednesday – Chest
• Thursday – Hamstrings and Calves
• Friday – Shoulders
• Saturday – Arms
• Sunday – Rest

Roc Shabazz’s Training Split

• Monday – Quads
• Tuesday – Chest, Abs and Calves
• Wednesday – Back, Abs and Calves
• Thursday – Hamstrings, Abs and Calves
• Friday – Delts, Abs and Calves
• Saturday – Arms, Abs and Calves
• Sunday – Rest

Ronnie Coleman’s Training Split

• Monday – Legs
• Tuesday – Back and Biceps
• Wednesday – Chest, Triceps and Shoulders
• Thursday – Repeat Monday
• Friday – Repeat Tuesday
• Saturday – Repeat Wednesday
• Sunday – Rest

Craig Richardson’s Training Split

• Day 1 – Arms
• Day 2 – Shoulders and Calves
• Day 3 – Back
• Day 4 – Chest and HamstringsPhil Heath Training Split
• Day 5 – Quads
• Day 6 – Rest

Melvin Anthony’s Training Split

• Monday – Quads
• Tuesday – Back, Traps and Chest
• Wednesday – Hamstrings, Calves, Lateral / Rear Delts and Forearms
• Thursday – Front Delts, Biceps, Back and Traps
• Friday – Quads
• Saturday – Back, Traps and Chest
• Sunday – Rest

Phil Heath’s Training Split

• Monday – Chest
• Tuesday – Quads, Hamstrings and Calves
• Wednesday – Back
• Thursday – Shoulders
• Friday – Biceps, Triceps and Forearms
• Saturday – Rest
• Sunday – Rest

Dexter Jackson Training Split

• Monday – Chest and Abs
• Tuesday – Back and Calves
• Wednesday – Rest
• Thursday – Rest
• Friday – Quads and Abs
• Saturday – Shoulders, Arms and CalvesCraig Richardson Training Split
• Sunday – Hamstrings and Abs

Dennis James’ Training Split

• Monday – Chest and Biceps
• Tuesday – Quads, Hamstrings and Calves
• Wednesday – Back
• Thursday – Delts and Triceps
• Friday – Repeat Chest and Biceps
• Saturday – Off
• Sunday – Off

Shavis Higa’s Training Split

• Monday – Chest and Triceps
• Tuesday – Back and Biceps
• Wednesday – Off
• Thursday – Quads, Hamstrings and Calves
• Friday – Deltoids and Traps
• Saturday – Off
• Sunday – Off

Workout Split

• Monday – Back, Biceps, Shoulders, Calves, Abs
• Tuesday – Quads, Hamstrings, Abs
• Wednesday – Chest, Triceps, Calves
• Thursday – Back, Biceps, Abs
• Friday – Quads, Hamstrings
• Saturday – Chest, Triceps, Shoulders, Abs
• Sunday – Rest

Training Split

• Day 1 – Legs
• Day 2 – Chest and Back
• Day 3 – Shoulders, Biceps and Triceps
• Day 4 – Legs
• Day 5 – Back and Forearms
• Days 6 & 7 – Off

Check back often as are constantly updating with more Training Splits!

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1. Shocking Principle

This is what you want to do to your body and muscles every workout, shock the body into growing!

This is done by switching up your workout, doing different exercises that you’re body is not used to and using advanced techniques such as stripping sets and supersets

Switching up you’re weight lifting program is a good idea, switch it when you’re body is no longer soar by the next couple of days after a workout. If you need ideas use the weight lifting program page for help.

If my muscles are not soar by the second day after a workout I consider it that my muscles have not been shocked by my workout. It can be for a number of reasons, training intensity was not there and / or my body is getting used to my weight lifting program.

2. Instinctive Principle

Everybody is different, and every body responds differently, after you have been body building for awhile, you will learn what your body responds to well, use that to your advantage. Switch up your weight lifting program to do more alternating curls on an incline bench instead of just standing bicep curls if you feel they get you a better pump. Be instinctive, let your body help make your program.

Starting a training journal may not be a bad idea, you can analyze what has done good in the past for you and what has not done so well.

3. Isotension

In-between sets stand in the mirror and flex the muscles you are working out. This helps keep the pump and helps flush out the muscles of buildup such as lactic acid. Isotension also helps to add definition to your muscles and helps show your muscle striations.

Now when you see people flexing in the mirror you know what they are doing even if they don’t!

4. Pre Exhaustion

Isolate a muscle with a specific exercise that targets just that specific muscle without too many secondary muscles. This could be a very targeted exercise such as dumbbell flys. Do a normal workout with a warm up then 3-4 sets.

After move on to a broader exercise such as the flat bench press which mainly targets the chest but also uses the triceps and back muscles. This method of pre exhaustion is a great way to shock a targeted muscle.

5. Flushing you Muscles

Use a very light weight and hold it at various points in your rep of virtually any exercise. When doing a barbell curl start at the bottom of the rep, move up a few inches, hold it for a few seconds then move up a few inches, hold, move up a few inches, hold, etc. Finish the rep doing this through the positive and the negative.

This helps to flush out all the lactic acid that has been built up during you’re workout and will also help to reduce soreness

6. Partial Reps

After you have done a set and you cant do that last rep, do another half or 3/4 rep. (or as much as you can) Do a few of them, this helps to use those few last and unused muscle fibers that otherwise would not have been used.

Try this with almost any exercise in your workout program

7. Different Exercise Sets

Do 1 exercise, then do a different exercise for that same muscle for your second set. By the end you will end up doing 5 sets of all different exercises for the same body part. This has also been called a Giant Set.

Example starting with Seated Dumbbell Curls and doing each exercise until you end with Standing Alternating Curls.

• Seated dumbbell curls
• Standing barbell curls
• Cable curls
• Incline seated alternating dumbbell curls
• Standing alternating curls

8. 21’s

Start of doing an exercise but do 7 half reps at the lower part of your rep, then 7 reps at the higher part of the exercise (the top half), then 7 more complete reps, this is one set.

Use a lighter weight so you can actually complete the set even though I constantly find myself ending at 4 or 5 reps. Don’t go too light so that you can finish with ease. It may take a few sets to find a good weight to do this with.

9. Forced Negatives

This works great with the flat bench press. Have a partner push down the weight on the negative part of the rep for added resistance that you can handle.

Also try this on barbell curls and the incline bench press

10. Negatives

Put on a heavy weight, do the negative part of the rep, and have your partner help you lift it back up, then do another negative, this is a great method in increasing your max rep for any exercise.

Try targeting your max for bench presses, put on an extra 10 pounds to your current max and do negatives with that weight. This helps to get you used to this weight and forces your body to adapt to the heavy weight.

11. Forced Reps

Start an exercise and when you get to the failure point have a partner help you lift the weight to get an extra rep, or even 3 or 4 more reps.

This helps to use up almost every available muscle fiber left and will shock your muscles into growing. These work great for bench presses and barbell curls but can be incorporated into almost any exercise.

12. Giant Sets

Giant Sets generally range from 3-5 Sets all targeting a single muscle group. Each set consists of a Different Exercise. (see Different Exercise Sets above)

Lets put this into action for a Giant Set Chest Workout and also for a Biceps Workout. Example 1 focuses on your Upper Chest / Pectoral.

Example 1: Giant Set Chest Workout

• Incline Bench Press – 1 set of 8-12 reps
• Incline Dumbbell Fly’s – 1 set of 12 reps
• Cable Crossover’s – 1 set of 12 reps
• Pushups – 1 set to Failure

Example 2: Giant Set Biceps Workout – Targeting Peaking Biceps

• Standing Barbell Curls – 1 set of 8-12 reps
• Dumbbell Hammer Curls – 1 set of 10-12 reps
• Preacher Machine Curls – set of 10-12 reps
• Concentration Curls – 1 set of 10-12 reps

Giant Set Tips

Planning your workout and setting up your exercises, weight to be used, etc. all need to be planned ahead of time. This can be difficult in a gym environment but can be easier to do if you use a lot of free weights and dumbbells as a certain machine you plan to use may be taken.

Rest time should be extremely minimal between sets so keep to 10-30 seconds in between with high intensity.

13. Widowmaker Sets

These are performed on the Last Set of your Workout Routine. For example we will say you are exercising Hamstrings doing a normal 4 sets of Laying Hamstring Curls. On your last set, lower the weight and force yourself to go to Failure at anywhere from 20-30 Reps.

This in turn gives you one of the Best Pumps you can get.

Use this on any exercise you are doing to take your Training to the next Level.

14. Heat Shock Proteins

HSP’s or Heat Shock Proteins are a group of Proteins found in almost all cells in the body. They are there to protect cells against heat stress and help to regulate protein function. The more heat that is in your body the more Heat Shock Proteins there are.

Heat Shock Proteins enhance Muscle Growth by altering Calcium Levels in Muscle Fibers which in turn signals the Protein Calcineurin to active Protein Synthesis.

What does all this mean?

After a Workout (only after Training is key) you should expose your muscles to some form of heat, i.e. a Hot Tub or a Sauna to induce Greater Muscle Gains! And hey its relaxing too.

15. Repetition Speed

Recent studies have shown that Training with Fast Reps leads to Significant Strength Gains and while Training with Slow Reps showed the Greatest Gain in Muscle Size.

• Slow Reps – 3 to 10 seconds per positive or negative repetition
• Normal Speed Reps – 2 seconds per positive and 2-3 seconds for the negative repetition
• Fast Reps – 1 second or less for the positive and from 1 up to 2 seconds for the negative

If you are trying to increase your bench then incorporate Fast Reps with your normal Chest Workout.

For gaining size in a common weak spot such as Calves use Slower Reps for training. See Calves Training Tips

16. Weak Point Training

If you have a Weak Point (everybody does) then that Muscle should be Trained First. Before you’re normal weight lifting routine starts, target your Weak Point First. This is done so you can train them with the maximum effort and energy that you could possibly have.

This is list of Weight Lifting Tips is growing so check back often as we add more of the best training techniques out there!

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Whey Protein

This is the most commonly used protein powder supplement. This protein is very inexpensive and most protein powders rely on whey protein in whole or in part more than 50% of the time. Whey protein is a portion of milk protein. It is easily mixed with liquid.

The main benefit of this type of protein powder is that it is digested very quickly. This rapid digestion turns your metabolism and body into an anabolic state instead of being in a catabolic state (breaking down muscles mass for energy).

Whey protein is great for the morning first thing to quickly get your body back into an anabolic state. The second best time to supplement with this is directly after a workout to replenish those much needed nutrients and amino acids.

Casein Protein

Casein is a much slower digesting form of protein. Since it takes a lot longer to digest, it makes for a perfect meal replacement shake. This protein will give you a slow and steady release of amino acids which in turn protects your body from muscle catabolism.

The best time to take a Casein Protein Shake is at night before bedtime, which is the longest time you will go without a meal. This will again prevent muscle catabolism or breakdown throughout the night until morning.

Soy Protein

Very comparable to Whey Protein. Soy Protein has been shown to enhance Thyroid Hormone output (which increases metabolism) and the isoflavones have cholesterol and triglyceride lowering effects.

One fallback is that soy isolates are broken down more readily in the liver versus milk proteins. This in turn means there will be fewer amino acids available for your muscles.

Egg Protein

Egg protein is a very high quality protein source. It is very low in Fat and in Carbohydrates which makes Egg Protein a better choice for a diet. It also has a solid amino acid profile high in sulfur containing amino acids which aid in producing natural hormones.

Look for it to be labeled as Egg Protein, Egg White Protein, Egg White Solids and Egg White Albumin.

Conclusion

Other powders will often contain extras such as creatine, glutamine, nitric oxide boosters and many more. They still fall into one of the four categories above.

While there are many different types of protein powders available this information should aid you in making the right choice for your fitness goals.

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Uses your “any” set to failure within the rep range of 1-20

Then use that information to fill in the formula (actual weight benched in pounds times the multiplier of reps done)

Example

150 pounds – you get 10 reps to failure

Use the chart to find the multiplier of how many reps you did, in this case it is 1.33

Then multiply how many pounds you benched by the multiplier (1.33)

Equals 199.5 pounds. That is an estimated almost 200 pound max one rep

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1. Arms, Legs, Hands and Fingers shake and quiver without control after a workout. This happens because your glycogen stores were all used up and you trained past that point.
2. Your natural pulse rate is elevated during rest. 3 or 4 extra pulses per minute or more is a sign you have been overtraining.
3. Consistent and aggravating muscle soreness that ceases to get better.
4. A decrease in strength levels, peaked in your bench press or leg press and cannot perform with the same weight as before.
5. Lack of a good Pump in the gym. Cannot seem to get the same engorged muscles you should be getting.
6. Irritableness, short tempered and extra sensitive to anything hot or cold, or even extra sensitive to heavy light or loud sounds.
7. Lack of aggression, feeling tired and sluggish. This translates directly to your performance in the gym.

If you are experiencing any of the 7 signs of overtraining you must stop it right away. Now that you know are, take additional steps to prevent this from happening in the future. Ideally, when you are bodybuilding, you should train up to your personal threshold and no further.

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• Barbell wrist curls – warm up then 4 sets 10-12 reps
• Reverse barbell wrist curls – 5 sets 10-12 reps
• Squeeze grips – 3 sets to failure

Forearm Workout Program 2

• One arm wrist curls over leg – warm up then 4 sets 10-12 reps
• Standing behind the back dumbbell forearm curls – 5 sets 10-12 reps
• Seated reverse dumbbell forearm curls – 5 sets 10-12 reps

Casey Viator’s Forearm Routine

• Reverse Barbell Curls – 5 sets 6-10 reps
• Barbell Wrist Curls – 5 sets 15-20 reps
• Reverse Barbell Wrist Curls – 5 sets 15-20 reps

More Forearm Exercises

• Reverse barbell wrist curls on Preacher bench
• Squeeze grips reverse

The post Free Forearm Workouts appeared first on Weight Training Routines.

• Wide Grip Front Pulldowns – 4 sets 15 reps
• Seated Cable Rows – 4 sets 15 reps
• Bent Over Barbell Rows – 4 sets 15 reps

Strength and Size Back Routine

• Front Pulldowns – 3 sets 10-12 reps
• One Arm Dumbbell Rows – 4 sets 10-12 reps
• Underhand Barbell Rows – 4 sets 8-12 reps
• Seated Low Cable Rows – 3 sets 10-12 reps

Back Routine

• Wide Grip chin ups – get to 40 reps as many sets necessary
• Close Grip chin ups – get to 40 reps
• Seated lat pull downs – warm up then 4 sets 6-8 reps

Lat Workout Option 2

• Seated lat pull downs – warm up then 4 sets 6-10 reps
• Seated lat pull downs behind the neck – 5 sets 6-10 reps
• Machine rows – 5 sets 6-10 reps

Lat Routine Option 3

• Bent over barbell rows – warm up then 4 sets 8-10 reps
• Dumbbell rows bent over – 5 sets 8-10 reps
• Single arm dumbbell rows using bench – 5 sets 8-10 reps

Dave Henry’s Back Routine

• Power Rack Deadlifts – 7-8 sets 4-6 reps
• Machine High Rows – 3-4 sets 4-6 reps
• Reverse Grip Barbell Rows – 3 sets 4-6 reps
• Dumbbell Pullovers – 3 sets 4-6 reps

Roc Shabazz’s Back Workout

• Deadlifts – 3 sets 8 reps
• One Arm Dumbbell Rows – 3 sets 8 reps
• Seated Cable Pulldowns – 3 sets 8 reps
• Hyperextensions – 3 sets 8 reps

Other Lat / Back Exercises

• Wide grip chin ups – front or back of the neck
• Single arm cable rows
• Bent over dumbbell rows
• T bar rows
• Pullovers
• Bent leg deadlifts

Latissimus Dorsi Training Tips

• Incline Dumbbell Rows targets your lower lats and traps
• Seated Cable Rows target your middle traps and lower lats.

Back Exercises and Form Guide

The Best Back Exercises you can do are Chin Ups, Lat Pull Downs, Bent Over Barbell Rows and Seated Cable Rows.

Lat Pull Downs

Purpose of the Lat Pull Downs is to Widen the Upper Lats.

Proper form for Lat Machine Pull Downs

Grab with a Wide Overhand Grip and sit with your thighs locked under the support, pull the bar down to the top of your chest pretending you are pulling it using your elbows to help take your biceps out of the exercise. If your biceps get overtired this is a sign you are using improper form. Do no lean back either. Pause and slowly go back to the starting position.

Variations include Behind the Neck Lat Pull Downs and when you can do more than your weight do actual Chin Ups.

Bent Over Barbell Rows

Purpose of the Bent Over Barbell Row to Strengthen and Thicken the Upper Back

Proper form for Bent Over Barbell Rows

Stand with your feet a few inches apart and grab the barbell with a wide overhand grip, bend your upper body over parallel to the ground and remain looking forward. The barbell should be hanging around your shins, knees slightly bent and pull it up towards the upper abdominal area and then release slowly back to the starting position.

Variations include doing Dumbbell Rows, One Arm Dumbbell Rows and T Bar Rows

Seated Cable Rows

Purpose of the Seated Cable Row is to Develop Overall Thickness and the Lower Lats

Proper form for Seated Cable Rows

Choose your extension, sit with knees slightly bent and with arms forward you can feel the lats stretch at the starting position. Pull the cable towards your abdominal muscles until they touch for a brief second and slowly release back to the starting position. Do not lean backwards and try to touch your shoulder blades together when pulling the weight in.

So there you have it for our complete guide to back training with plenty of workouts and weak point training advice. Work these tips into your next session!

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• Front barbell presses – 4-5 sets 12-8 reps
• Dumbbell side laterals – 3-4 sets 10-12 reps
• Dumbbell front raises – 4 sets 10-12 reps
• Machine rear laterals – 4 sets 10-12 reps
• Machine side laterals – 2-3 sets 10-15 reps

Flex Lewis Shoulder Routine

• Hammer Strength Shoulder Presses – 3 sets 15-6 reps
• Dumbbell Side Laterals – 4 sets 10-15 reps*
• Dumbbell Front Raises – 3 sets 12-6 reps
• Steering Wheel Raises – 1 set 50-60 reps
• *Last set is a drop set

Delts / Shoulder Workout

• Military press – warm up 4 sets 6-10 reps
• Standing side dumbbell lateral raises – 3 sets 8-12 reps
• Standing front dumbbell lateral raises – 3 sets 8-12 reps
• Standing bent over dumbbell lateral raises – 3 sets 8-2 reps

Delts / Shoulder Workout 2

• Machine press – warm up 4 sets 6-10 reps
• Seated dumbbell press – 5 sets 6-10 reps
• Standing side dumbbell lateral raises – 5 sets 6-10 reps

Ronny Rockel’s Shoulder Workout

• Behind the Neck Presses – 7 sets 6-15 reps
• Cable Side Laterals – 7 sets 6-15 reps
• Lying Dumbbell Real Laterals – 7 sets 6-15 reps
• Upright Rows – 7 sets 6-15 reps

Cable laterals – Variations include seated one arm cross, standing cable cross laterals

Shoulder Exercises Guide for Delt Development

The Primary Shoulder Exercises you can do are Dumbbell Presses and Lateral Raises

Dumbbell Presses

Purpose of the Dumbbell Press is to Develop the Front Deltoids

Proper form for Dumbbell Presses

From a seated or standing position hold the Dumbbells shoulder height elbows out to the sides and your palms facing forward. Lift straight up until they touch at the top lower them slowly as far down as possible or approximately shoulder height.

Variations include the Military Press (seated barbell overhead press) and Behind the Neck Dumbbell Press

Standing Lateral Raises

Purpose of the Standing Lateral Raise is the Develop the Outside Head of the Deltoid

Proper form for the Standing Lateral Raise

Standing upright holding a dumbbell in each hand and the dumbbells in front of you palms facing together, slowly raise your arms up and to the side with your elbows slightly bent until you pause parallel to the floor. Palms should be facing downward or with the tail end of the dumbbell slightly higher than the front at mid point of this rep. Lower slowly and repeat.

Variations include Seated Lateral Rasies, Front Lateral Raises (targets the front deltoid), Seated Front Lateral Raises, one arm cable laterals and bent of dumbbell laterals (targets the real deltoid).

More Delts / Shoulder Exercises

• Seated leaning forward dumbbell side laterals
• Clean and press
• Standing dumbbell press
• Seated side lateral raises
• Seated front lateral raises

Now you have the Shoulder Workouts and Weak Point Training and Development Guide so implement these tips into your next Delt Workout!

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