The post 8 Fitness Quotes to Live By appeared first on Weight Training Routines.
]]>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.
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]]>The post Tighter Abs – The Stomach Vacuum 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!
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]]>The post Training Splits appeared first on Weight Training Routines.
]]>Jay Cutler’s Morning and Evening Training Split
Frank Roberson’s Training Split
Roc Shabazz’s Training Split
Ronnie Coleman’s Training Split
Craig Richardson’s Training Split
Melvin Anthony’s Training Split
Phil Heath’s Training Split
Dexter Jackson Training Split
Dennis James’ Training Split
Shavis Higa’s Training Split
Workout Split
Training Split
Check back often as are constantly updating with more Training Splits!
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]]>The post Massive Weight Lifting Tips List appeared first on Weight Training Routines.
]]>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.
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.
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!
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.
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
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
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.
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.
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
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.
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.
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
Example 2: Giant Set Biceps Workout – Targeting Peaking Biceps
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.
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.
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.
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.
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
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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]]>The post Protein Powder Guide – Different Types of Protein Powders appeared first on Weight Training Routines.
]]>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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]]>The post Max One Rep Calculator appeared first on Weight Training Routines.
]]>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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]]>The post No Pumps, Sluggish and Tired? It’s Overtraining! appeared first on Weight Training Routines.
]]>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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]]>The post Free Forearm Workouts appeared first on Weight Training Routines.
]]>Forearm Workout Program 2
Casey Viator’s Forearm Routine
More Forearm Exercises
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]]>The post Back Routines and Latissimus Training Tips appeared first on Weight Training Routines.
]]>Strength and Size Back Routine
Back Routine
Lat Workout Option 2
Lat Routine Option 3
Dave Henry’s Back Routine
Roc Shabazz’s Back Workout
Other Lat / Back Exercises
Latissimus Dorsi Training Tips
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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]]>The post Delt Routines and Shoulder Exercise Guide appeared first on Weight Training Routines.
]]>Flex Lewis Shoulder Routine
Delts / Shoulder Workout
Delts / Shoulder Workout 2
Ronny Rockel’s Shoulder Workout
Cable laterals – Variations include seated one arm cross, standing cable cross laterals
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
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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