Posts Tagged ‘leg workout’

How to put on Muscle Fast: Bulking Workout and Supplements

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

Winter is right around the corner and depending on what part of the country you live in you have about 3 to 4 months to put on size and get a bigger frame. During the winter months many men will begin their winter coat of fat, by eating more calories and lifting heavier. The idea behind putting on muscle is that you need to be taking in more calories than being burned, and consuming more protein than what is being used. This workout system is a four day split that focuses on compound heavy lifts with compound lifts to protect joints, and continue muscle fiber breakdown. These workouts should only take roughly 45 minutes.

Day 1 – Leg Workout

1)      Box Squats – 5×10

2)      Leg Press – 4×8

3)      Bulgarian Split Squat – 4×20

4)      Calf Raises – 5×20

Box Squats – Move slow as you move down and rest for a second on the bench then explode up. Leg Press – Stretch the hamstrings as you move down and flex the quads when you move up. Bulgarian Split Squats – Make sure to bend your knee to 90 degrees, use body weight to start out. Calf Raises – These can be performed sitting up or down, do whichever one that you please.

Day 2 – Chest Workout

1)      DB Bench – 6×10

2)      Close Grip Incline – 4×12

3)      Fly’s – 5×10

4)      Dips – 4×20

DB Bench – Go heavy and try to use weight to where you can barely get 10 reps. Close Grip Incline – Use thumb width, so a little wider than shoulders, and let it rest on the top of the chest and then push up. Fly’s – Use either machine or DB but make sure to really squeeze each rep and go relatively heavy. Dips – Body weight or weighted make sure that you go 90 degrees with elbows.

Day 3 – Back Workout

1)      Dead Lifts – 5×8

2)      Bent Over Rows – 4×10

3)      Lat Pull Downs – 3×20

4)      DB Pull Overs – 2×20

Dead Lifts – Go heavy, use proper form. Bent Over Rows – Try to keep your back as straight as possible while keeping your waist at a 45 degree angle. Lat Pull Downs – Use shoulder width grip or a little wider and hit the top of your chest.  DB Pull Overs – Lie horizontally on the bench and stretch out the back as you move down and squeeze the lats as you move up.

Day 4 – Shoulders / Arms Workout

1)      Military Press – 4×10

2)      Lateral Raises – 3×12

3)      Straight Bar Wide Grip Curls – 7×10

4)      DB Overhead Tricep Extension – 7×10

Military Press – This is the best compound movement to hit shoulders and increase strength. Lateral Raises – Try to hold the weight for half a second at the top of each movement. Straight Bar Wide Grip Curls – Go heavy and keep your elbows tight, having the hands wide can help with increasing width of the bicep. DB Overhead Tricep Extension – Make sure to go down to 90 degrees with each rep and use a weight where you may need a spot.

Supplementation

When bulking this winter it is important to stock up on the right supplements.

Anavite by Gaspari Nutrition – Using a multivitamin is helpful when putting on weight because it helps to increase the body’s ability to recover. Anavite is one of the best recovery multivitamins because it also uses the proper dosage of Beta-Alanine and Carnitine L-Tartrate.

Waximaize by IDS – Calories are absolutely crucial when bulking and using Waximaize makes it easy to fuel yoru body. You can mix it with Storm by Universal morning and an hour before workouts to help give you a better pump and increase your chances of putting on muscle fast.

Storm by Universal Nutrition – Creatine time and time again shows to be a valuable asset to building muscles and recovery. Universal Storm is a 4 creatine blend with other nutrients to help with loading muscle. Take Storm with Waimaize to increase absorption and improve muscle size.

L-Leucine Matrix by iForce – Studies have shown that spiking Leucine levels throughout the day is an effective way to increase strength and boost protein absorption. Take Leucine Matrix with the three major meals a day and notice the anabolic effects of this amino wonder.

Omega-3 by Champion Nutrition – Fish Oils are very important to building muscle and not getting hurt. Taking 1g of fish oils with three meals can help with joint, fat metabolism and muscle recovery. Fish Oils have also been shown to help aid in the transportation of Leucine so it is also helpful to supplement with Leucine Matrix.

Casein by Optimum Nutrition – Taking 40g of Casein before bed allows the body to continue to build muscle or stop muscle breakdown. If you are trying to build muscle it is absolutely important for you to be taking Casein before bed, or you are wasting a lot of time and money.

Best Leg Workout

Written by Jules Riley. Posted in Women's Health, Women's Workouts, Workout Plans

You see those women who have those sculpted legs, legs that look like they never seen a day of cellulite, and sculpted butt’s. Is it genetics or hard work that gets them these legs? This is one of the best leg workouts for sculpting the butt and looking firmer.

 

First let’s cover some bases about toning. Eating extreme greens like spinach and broccoli will help improve toning. Eating green veggies help with fighting toxins and can improve digestion. Eating some form of green with three meals will help with this workout. Also stay away from simple carbohydrates, these are not your friend – if you notice that your blood sugar is low eat some fruit. Stay away from sucrose, fructose is OK to eat.

 

Let’s get back to tightening up those legs. You should try to perform this exercise two times a week.

 

Incline Treadmill Walk – 10min

 

Walk at a steady pace at an incline. This will warm up the muscles and improve the workout. If you take a pre workout before this will help transport the supplement faster and you may notice a better workout overall.

 

Good Mornings – 3×12

 

This will help warm up the lower back and get blood and muscles in the hamstrings and glutes.

 

Squats – 4×10

 

You can perform squats on either the smith machine or free weight. The goal is to make sure that you kick your butt outwards, keeping your knees above the ankles when you are in a down position. Using the smith machine may be the easiest to achieve this form.

 

Leg Curls – 4×10

 

Try to focus on squeezing from the hamstrings into the glutes. Many women will squeeze and feel their back tighten up, this is not a good sign and usually means they need to use less weight.

 

Leg Extension – 2×20

 

Keep it light when performing leg extension; this is more of a toning exercise. Try not to kick or swing the weight but control it and do not lock out your legs to where they are fully straight, always have a slight bend in them.

 

Leg Press – 3×20

 

When you come down with the weight try to get a stretch in the butt and hamstring area. When you extend do not lock your legs but maintain tightness in the legs.

 

Stair Mill – 20min

 

To end the workout you will activate all the muscles that you just hit and really push out the water weight that may be sitting in the legs. There are different variations when on a stair mill, you could skip a step or you can move fast. Change it up and challenge yourself.

Toned Legs

 

If your goal is to have toned legs and you are looking for one of the best leg workouts – you found your solution. Remember to complete this exercise routine two times a week. If you need help with recovery taking in more Beta Alanine is recommended and if you want diminish fat build up taking a fat burner before a workout may help.

5 Exercises for a more toned Butt

Written by Jules Riley. Posted in Workout Plans

When at the gym, I see many women doing leg exercises to helps give their butt a lift. Proper exercises can help improve the tone of glutes. Often times because of diet and lack of exercise women’s butt’s begin to sag around the age of 25. Many young girls think that they have a nice butt, because of fat that they have but later they will regret not having a proper workout and diet. Here is a quick workout that can help improve the tone of legs and most importantly the butt.

Please note that this workout will not give you man legs. Many women think that lifting weight will cause them to be bulky and masculine, this is false. Women have less testosterone than men, and do to the fact that women have more estrogen it would be impossible for women to look like men. If you are eating healthy and supplementing properly then you should not be worried about building muscle like men.

Leg Kickbacks


10, 10, 10, 10

This exercise is only body weight and helps get the blood into the glutes to help activate the muscle. Leg kickbacks have you start on your knees and hands, keeping your back straight and head down. Then having you lift your leg back, you should notice that your glutes and lower back begin to get tight.Do 10 reps on each leg for one set.

Hip Lifts


10, 10, 10, 10

This workout has you start on your back with your feet flat on the ground. With your palms flat on the ground, raise your hips into the air. You will notice that your abdomen and glutes, and hamstrings activate when you do this. After four sets of ten your glutes should feel activated.

Squats


10, 10, 10, 10

Squats activate the glutes, but it is important to push the butt back as you go down. This gives it a better stretch and allows better development for the glutes. You can do body weight or weighted, but make sure not to have your knees go over your toes, if your butt stays back than this should not be a problem.

Lunges


12, 12, 12

When doing lunges take long steps, shorter steps will activate the quad head more and you won’t hit the glutes and hamstrings like you want to. When you lung make sure that your knee does not go over your toes, this can lead to knee problems later on.

Good Mornings


10, 10, 10, 10

Good morning help stretch the glutes after a good workout; it is also helpful for keeping the lower back strong. Put the bar on your back like a squat, slightly bend your knees, and bend at the hips making a 90 degree angle and then move back up slowly. Make sure to keep your back straight the entire time. This is a light weight exercise and doesn’t need to be done quickly – form is most important.

To finish out your workout it would be good to do cardio to help ton the butt.  The top two exercises that I would recommend are the stair mill and/or incline sprints. Both of these exercises help to cut fat and improve tone. For Stairmill do 30 min at a steady pace. If you decide to do incline sprints do 20 min of 30sec sprint 60sec rest, and as you improve you can decrease your rest time.

For a low calorie amino acid recovery mix try Aminolast by Gaspasri Nutrition. This Amino Acid mix has BCAA’s and Silk Aminos to help you recover faster and is low calorie so that you can still diet properly.

If these exercises are too easy for you all of them can be done with weights. If you desire to step it up and use weights – please do! Remember this workout is designed to help improve how your butt looks, and works best when done with proper resistant training and nutrition.

Power Bodybuilding – Mike O’Hearn

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

Have you ever wanted to know what the fitness guys do to make it on the front of the cover of magazines? Well Mike O’Hearn has been featured on more than 470 magazines and has been fitness model of the year 7 times. Mike O’Hearn is not your typical fitness model, he looks like a bodybuilder, but is strong, and I mean strong!

If you want to get size but also look like a male model you want to check out the Power Bodybuilding routine that Mike O’Hearn put together.

Before you get into doing the reps and throwing weights around, it should be noted that Mike O’Hearn recommends that you should do this workout for 12 weeks. The goal is that you do a power exercise first allowing full muscle shredding and emphasis on that muscle group. The next two workouts usually are a physique exercise which helps sculpt that particular muscle group.

Note: The warm up sets are not included, please make sure to warm up properly beforehand. Mike O’Hearn uses the first exercise as a part of the warm-up, using lighter weight and building up to his first set.

 

Back Workout

7×2 – Dead Lifts

5×10 – Dumbbell Rows

3×8 – Lat Pull Downs

Chest Workout

6×5 – Incline Press

5×10 – Flat Dumbbell Press

3×8-10 – Incline Flys

Leg Workout

7×3 – Squat

5×10 – Leg Press

5×10 – Leg Extension

Arm Workout

7×5 – Straight Bar Curls

5×10-12 – Focus Curls

7×6 – Skull crushers

5×10-12 – Kickbacks

5×20 – Forearm Curls

If you would like to add calves, abs or shoulders to the routine feel free, but the Back, Chest and Leg workouts were developed by Mike O’Hearn.

If you want to try this routine you may want a good recovery drink that will help put on mass. SupplementsToGo.com recommends that you try Size On by Gaspari Nutrition. Size On has 5 grams of Leucine which is necessary for full muscle potential. It also has 7 grams of fast absorbing protein which help promote rapid recovery; this protein is shuttled by proper calories.

Get started on the body that you want with Power Bodybuilding.

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