Posts Tagged ‘dead lifts’

Fitness before Christmas

Written by bigredhulk. Posted in Articles, Men's Health, Women's Health, Workout Plans

The holiday jumble is upon us and many people have not held to their New Year’s resolution and are now playing catch up so that they will look like they have been training these last ten months and do it in one month. Here is a quick and simple weight training program that will help with weight loss and help with muscle tone.

 

Why weight training?  Weight training burns more calories because of the amount of muscle that is being used. With a proper diet and weight training exercise many people are able to get quicker results that just cardio alone. Using low weight and up tempo workouts is a great way to shock the body and get fast results this holiday season. This routine is designed for both men and women and is not designed to make people bulky but to slim them down and improve muscle tone.

Day 1

Warm Up – 10 minutes

Kettle Bell Swing – 4×10

Bench Press – 3×12

Overheads – 3×20

Crunches – 300reps

Cardio – 10 minutes

 

Day 2

Warm Up – 10 Minutes

Dead Lifts – 4×10

Pull Downs – 3×12

Cable Rows – 3×20

Pull Ups – 2x Burnout

Cardio – 10 Minutes

 

Day 3

Warm Up – 10 minutes

Push Press – 4×10

Lateral Raises – 3×12

Shrugs – 3×20

V-Ups – 300 Reps

Cardio – 10 Minutes

 

Day 4

Warm Up – 10 Minutes

Squats – 4×10

Lunges – 3×12

Leg Curls – 3×20

Calf Raises – 2x Burnout

Cardio – 10 Minutes

Diet

Try to consume a high protein diet that consist of healthy fats and stay away from processed carbohydrates. Many of the carbohydrate sources that manufacture use have a lot of fillers to save money and the body has a difficult time processing it, which may lead to excess water weight and fat storage. Using rice, potatoes and yams instead is very helpful in fighting the cravings for bread.

 

Notes

Keep in mind this workout is for those who want to lose weight, so the higher the intensity the better. The more muscle you are breaking down the better for this will increase the amount of calories burned in and out of the gym. Cardio has been left open to whatever is desired, everyone is at a different fitness level so the cardio can differ. Use the scale that is on all the cardio equipment that informs you on fat loss heart rate.

Day 3 – How to Gain 5 Lbs of Muscle

Written by bigredhulk. Posted in Articles, Bodybuilding, Workout Plans

The second to last day of our bulking program, this workout focuses on the back. As you may have noticed, the workouts follow a very similar theme. Back day will not be very different. Back day, much like leg day is a great way to put on a lot of muscle in a short amount of time. Make sure to warm up properly if you have lower back issues and get ready to get big!

 

Back Day! How to Build the V-Shape Back…

Warm Up – 10 Minutes

If you haven’t caught on I am a big fan of getting the blood moving and priming the body beforehand. If you need to learn more about the warm ups, you can read the other workouts, by clicking workout 1 or workout 2.

Dead Lifts – 10, 5, 2, 2, 2

Keep the butt back and have your shoulders over your ankles at all times. This will force the back to work more and use less legs. Your legs may be a little tired from yesterday but push past it, remember it is designed to be a back workout.

Bent Over Rows – 10, 5, 5

This can be performed on the T-Bar or using a barbell, either way you want to be slightly bent at the knees and have your torso facing the ground. If you are able to look at yourself in the mirror you are too high, you want to keep your spine straight and look at the ground.

Lat Pull Downs – 12, 10, 8, 8

You can change these out for weighted pull ups if you so desire. When you pull towards your chest make sure to hit right above your nipples, having a slight arch in the back causing a tight squeeze in the lats. At this point your back should be exhausted and using higher reps will allow you to really breakdown the back and develop the V Shape, make sure to stay controlled during your sets.

Incline Weighted Crunches – 12, 12, 12, 12, 12

Abs and lower back are very much intertwined and it is important to work core to improve the majority of the other workouts. Grab a weight and hold it above your face and as you move up keep the weight above you, so when you are at the top the weight will be above your head.

 

Quick Notes:

-          Make sure to warm up your back

-          Slower movement to concentrate the muscle group

-          Rest up to 90 seconds between sets

 

Supplementation

So far we have really covered the basics when it comes to putting on size. Today we will look at some supplements that really help to put on muscle. These products are very important to recovery and fueling muscle growth. These products you can buy in bulk if so desired, which makes it easy to get the appropriate amount for the person.

Leucine: Leucine has been researched and proven to be an anabolic muscle trigger. Leucine is a essential amino acid that increases other amino acids absorption into muscle. Taking 3 grams with a high protein breakfast, lunch and dinner, allows the body to be more anabolic. Studies have shown that it is best to spike Leucine in the blood and not sip on it throughout the day. You can also take Leucine in its metabolite form of HMB and/or HICA.

Beta Alanine: Collegiate research has shown the Beta-Alanine is one of the most effect muscle building products. Beta Alanine replenishes carnosine in the body, which is a energy source for muscles. Taking Beta Alanine before and after a workout may improve recovery tremendously! Some people notice a skin tingling sensation when they take Beta-Alanine.

Summer Physique Workout Day 1

Written by bigredhulk. Posted in Articles, Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

Day One of our Physique Workout is to focus on activating growth in muscle early in the week. The overall goal with this workout is to increase strength and improve the physique for the summer. It will vary in reps to shock the body but is meant to push the body with heavy to high reps, tearing down muscle and improving overall physique.

 

Dead Lifts – 10, 10, 8, 8, 4

Dead lifts are one of the best lifts that one can do for overall physique. Dead lifts help activate natural hormones in which increase muscle growth and shred fat.

 

Split Squats – 12, 12, 10, 10

Put one of your legs up on a bench and squat down keeping your knee above your ankle. This will activate the quad head and hamstrings without putting any pressure on your knee. This helps tone the legs to help enhance the upper leg physique.

 

Donkey Calf – 20, 20, 20, 20

Donkey Calf raises stretch the calf muscle differently than standing or sitting and activates the entire calf muscle. Having a proper Physique you need to be well rounded and that includes sculpted calfs.

 

Shrugs – 12, 12, 12, 12

Load up the weight and try to get 12 reps. You can use dumbbells or barbell, but either way make sure you put on weight and try to squeeze out as many as possible hoping to hit 12. Developing the traps improves how you look with a shirt on and off.

 

Decline Crunches – 12, 12, 10, 10

Grab a weight and hold it directly above your head as you lay on a decline bench. As you move upwards keep the weight above your head. When you are vertical the weight should be directly above your head.

 

Crunches on Ball – 10, 10, 10, 10

Make sure to get a good stretch when performing this exercise. As you crunch in breathe out and squeeze your abs. After doing weight on the decline you should really feel the muscle contracting.

 

Planks – 30sec, 20sec, 20sec

By this point you are probably tired of doing a crunch so you get to watch TV, or least pretend that you are.

 

To help supplement with your summer physique I recommend that you take Anavite. Loaded with Beta-Alanine and Carnitine Tartrate to help metabolize fat and build muscle. This Multivitamin helps the body recover faster, so you don’t have to ever miss a training day.

2012 Workouts – Getting In Shape

Written by bigredhulk. Posted in Men's Health, Men's Workouts, Women's Health, Women's Workouts, Workout Plans

Summertime is when everyone wants to get in shape. Many people try to start shredding pounds so that they can look good in their swimsuit, or not in it at all – either way here is a little knowledge for you to get in shape. This is the beginning of the 2012 Workouts – getting in shape.

 

When you start thinking about workouts and wanting to lose weight it is important to think about the core. The more you can activate the core the more rapidly you can affect the slim obliques. Another important thing to keep in mind when exercising is to work legs and back. The Back and legs are larger muscle groups and take more energy (calories). When you work these out together you activate the core and burn more calories.

 

This is Part One of Three for a Eight week workout program. The goal with this workout is to help you maintain the muscle that you have achieved over the winter and get rid of the fat. It can also serve the purpose for those who are intermediate in their workouts and they are looking for a good routine to improve the core foundation for other workouts.

 

How to Do Leg Press

Leg Press – 12, 10, 10, 8, 8

-          Leg Press is a great way to activate the biggest muscle group in the body. It is important to warm up properly before; this can consist of air squats and walking on the treadmill.

-          Position feet shoulder width apart; make sure that when you bring your feet to your chest that your knees don’t go over your feet.

-          You want to feel your quad heads activate and your hamstrings and glutes getting a good stretch. Keep your back flat on the bench.

 

 

How to Do Dead Lifts

Dead Lifts – 10, 10, 8, 8

-          At this point your hamstrings and lower back should be warmed up. The Key to proper dead lifts is to keep your spine straight. The key here is to activate mid and lower Back and some hamstrings and glutes.

-          While keeping your spine straight rock bend your knees, push your butt back and try to have your shin vertical. This should allow your shoulders to be over your ankles.

-          As you lift try to keep your spine straight and your shoulders over your ankles.

 

 

How to Do Dumbbell Pullovers

Dumbbell Pullovers – 20, 20, 20, 20

-          This will activate upper lats and a little bit of the outer pecs. The key with this exercise is to have a difficult time repping out the last reps. So 17, 18, 19, 20 should be difficult.

-          Lay horizontal on the bench, to where if someone had a vertical view of you it would look like a plus symbol. Have the weight in both hands and over your face.

-          Gradually move back, as you move away from you face to the top of your head you should feel it stretch your back, pecs, and a little of the tris. If you feel a lot of tri’s try to vary your arms, they may be bent too much.

 

How to Do Australian Pull Ups

Australian Pull Ups – 20, 15, 12, 10

-          By this point your back should be tired and doing body weight may be difficult, but this is a good thing! The Australian Pull Up is also known as the supine Row, Reverse Push Up, or Inverted Row. This is a great strength exercise that can help improve your bench and overall back.

-          Lay on the ground underneath a bar on the smith machine. Make sure the bar is high enough off the ground where you can’t reach it while you are laying down.

-          Grab the bar and straighten your body as stiff as you can. This will activate the core and gives the full effect on the back. Pull yourself to the bar and then slowly bring yourself down.

-          If you need it to be more difficult you can put your feet on a bench, or put weight on your chest.

 

How to Do Floor Wipers

Floor Wipers – 10, 10, 10, 10

-          Floor Wipers became popular when the 300 workout came out. This is mostly a core workout, but it does activate the chest as well.

-          Lie on the floor and lift a bar (roughly 135 lbs for guys, 85 for the gals) over your head. This will activate the chest. Remember this is free weight not smith machine.

-          Lift your feet six inches off the ground and then gradually bring your feet to the left side, then back to the center. From there move your feet to the left. This is one rep.

 

How to do Leg Lifts

Leg Lifts – 20, 20, 20, 20

-          There are many variations to do Leg Lifts. Leg Lifts activate the hip flexors and core. Your core should already be pretty exhausted by this point so I will explain all three ways of leg lifts.

-          The easiest way is to lay flat on the ground and lift your legs from six inches to where your body makes a 90 degree angle.

-          The intermediate way is to lay on an incline and bring your legs to where your body makes a 45 degree angle.

-          The Hard way is to grab a bosu ball and grab onto something with your hands. Tighten your abs and straighten your legs. Close your body until it makes a 90 degree angle.

 

This is Day One of three for the summer get Fit Workout Plan. Obviously Diet is important but for sake of this article we just focused on the first day of the workout plan. You can find supplements to help aid in your fitness goals at SupplementsToGo.com!

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