I am constantly met with the stereotypical concerns of women regarding muscularity and the overplayed fear of Back Training.
Back Training for Women, many fear that weight training alone (regardless of program type or design) will inevitably turn them into the next She Hulk. This popular misconception is far too common.
As such, women will often develop or tweak a program to avoid developing their man muscles. As a result, many women avoid training important muscle groups such as their traps and lateral and rear delts out of fear of looking manly.
The truth is that properly developed traps and deltoids can help offset a strong or tight chest muscles that lead to poor posture and a horrible aesthetic. This in layman’s terms is often referred to as poor muscular symmetry and leads to upper and lower back pain, as well as neck and shoulder strain. This is not to say women must appear manly in order to stay injury-free.
They do, however, have to understand that muscle is important in maintaining not only a strong body but a lean one as well. Upper body training simply requires a feminine touch to ensure a sexy yet strong upper body.
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[post_content] => For bodybuilding purposes, the aesthetic and performance benefits of properly training our lower body are obvious. One look at any lineup will tell you who has neglected to train legs with a degree of ferocity to match their upper body. Composing half of our body, and often stubborn in their propensity to grow (forced to carry our body weight throughout the day, and naturally large and strong, they require unusually intensive workouts to fully tax), our leg workout for mass will make or break body parts for any aspiring competitor.
Unfortunately for many, full leg muscle development is seldom realized. Whether due to genetic constraints or, more commonly, sheer laziness and a lack of proper planning, the leg development of many a bodybuilder falls way behind their more showy upper body muscularity. But leg training, when approached with the right plan and intensity, is a comparatively easy task – one in which we are only limited by the effort we apply. Indeed, by including the right exercises and following effective training protocols we are primed to build massive lower appendages. This article will tell you how to gain leg muscles and how to get bigger legs.
No Pain, No Gain: How to Get Bigger Legs
While certain upper body muscles may flourish with a modicum of effort, truly monolithic legs must be created with enough unrelenting fury to force optimal gains. Vomit-inducing leg workouts are not uncommon for those who know how to channel the right leg training intensity. Passing out, though not encouraged, is also not unheard of among such serious lifters. In fact, so physically demanding and exhaustive is effective leg training that few can muster the effort required to truly work them hard enough to promote the growth they desire. In other words, to force them to grow, enough total training volume, weight, and the right combination of specific movements, must be incorporated to promote the overload of as many muscle fibers as possible.
The take home message? To produce unsurpassed leg growth you must train them harder than you think is possible – past the point of failure. By following the plan, and the exercise selection outlined in this article, your legs will not fail to respond. But you must be sure to BYOVB (Bring Your Own Vomit Bucket) to each leg session.
Quadriceps Leg Exercise for Bodybuilding
Showstoppers! The quadriceps (quads or frontal thighs), are, when fully developed and defined, thick, wide, and extremely detailed from top to bottom. Comprised of the vastus lateralis (outer quad sweep), vastus medialis (the inner teardrop, near the knee joint), rectus femoris (the large inner quad muscle) and the vastus intermedius (situated below the rectus femoris) the quads are, by far, the largest and strongest muscle grouping of the lower body. In the many years I have spent training both elite athletes and rank novices alike, I have found three movements (though there are others which also work great) that can be used to thoroughly exhaust all quad fibers to promote the complete development of this impressive assemblage of muscles
Bodybuilder Leg Workout #1: Squats
Many great athletes, including almost every successful bodybuilding champion, have worshiped at the altar of the squat rack. Indeed, it is suspected that many a prayer has been relayed as back breaking poundages in the 500+ neighborhood have threatened to crush their sub-220 pound adversaries. But, in more cases than not, the formidable strength of the powerful quads, ably assisted by the often unheralded glutes and hamstrings, have seldom faltered in extending and flexing to complete rep after exhausting rep.
Whether using a wide, narrow, or more conventional, medium-width stance, the squat (completed with the bar across the front delts, front-squat style to target the vastus medialis, or across the upper or lower traps, conventional bodybuilding or powerlifting style to engage all of the major lower body muscles) is the go to movement for extreme quad muscularity. Correctly perform this movement by keeping the shoulders back and the head up, slowly lowering for a two-count to below the point at which the upper legs are parallel with the floor, and forcefully squeezing the quads on the ascent, without achieving full lockout. Much deep breathing (inhaling on the eccentric, or lowering aspect, and exhaling on the concentric or upward phase) and sufficiently loud music are also useful in completing those final reps.
Bodybuilder Leg Workout #2: Walking Lunges
Though often considered more of a shaping movement (and indeed they are unsurpassed in their ability to promote quad/hamstring separation), the walking lunge can also be an excellent quad/glute builder. Performed with either a barbell, or holding two dumbbells, the key to optimizing quad growth via the lunge is to squat down low on each rep before fully pressing the weight to the starting position before taking the next step. Slow your pace and exaggerate each step so as to achieve a full lunge with each rep. Also, as with all leg movements, it is important to maintain muscular tension by continuing through each rep with no rest, thus exponentially compounding the intensity placed upon each quad in turn.
Bodybuiler Leg Workout #3: Leg Extensions
Another exercise considered to be more of a leg workout for mass, the leg extension nevertheless remains the best way to fully isolate all four quad muscles. Performed with over 60% of our one rep max for 8-12 reps, it is arguably as demanding and exhaustive to perform as any set of squats. The accumulation of lactic acid and attendant ‘burn’ experienced on the final reps of a grueling set of leg extensions is a sure sign that the growth process has been signaled. Perform by extending at the knee joint to as close to full lockout as possible, before slowly lowering the weight and stretching the quads. Consider performing single leg extensions to truly challenge yourself and fatigue the muscle(s).
Hamstrings Bodybuilding Leg Workout
Viewed from the side and back the hamstring muscles must be clearly visible in order to lend thickness and width to the posterior thighs. Unfortunately, many physique athletes relegate the training of this area to a couple of sets of leg curls following their more intensive squat training. In the article’s accompanying programme, the hamstrings must be given equal emphasis and trained just as hard as the larger quads.
Technically any of six tendons contracted by three posterior thigh muscles (semitendinosus, or outer region, semimembranosus, the inner, and biceps femoris, medial), the hamstring tendons enable the hamstring muscles (as they are also often referred to) to control flexion at the knee joint and, working in conjunction with the glutes, extension at the hip.
Because they enable forward propulsion and the transference of power between the hip and knee joints, the hamstrings are essential to ensuring stability, safety, and maximum performance when squatting, and indeed in any activity that involves the recruitment of all upper leg muscles. The preponderance of hamstring injuries experienced by a diversity of athletes shows just how involved this grouping is in any activity that requires explosive power.
The best two movements I have found to hit the hams are:
Leg Workout for Bodybuilding #1: Standing Single Leg Curls
Working the hamstrings simultaneously can pose problems for those who are weaker on one side or for anyone who seeks to fully isolate this grouping. This could be one reason why activities such as sprinting, walking lunges and more esoteric exercises such as one-legged kettlebell deadlifts work so well to build big hams. My personal favorite is the standing one-legged curl. As opposed to the lying version, standing curls force the hams to work against gravity to a greater degree to make the lifter work harder to complete each contraction and to lower the resistance in more controlled fashion, both of which result in greater growth stimulus. To perform, curl weight to full contraction before slowly lowering while ensuring continuous tension on all working muscles.
Leg Workout for Bodybuilding #2: Deadlifts
More of a leg workout for mass building power movement the deadlift subjects the hams to serious overload through heavy poundages. This is also an excellent movement for developing the glutes to promote a better glute/ham tie-in (incidentally, you cannot build a tie-in; you can only fully develop the muscles on either side of it to create this most impressive effect). To perform: from a standing position with knees slightly bent (and kept in this position) and grasping a barbell, bend the upper body forward at the hip joint and allow the shoulder to descend while keeping the head up. Using hamstring strength, pull the bar back to the starting position. Remember to keep those knees slightly bent.
Calves Bodybuilding Leg Day Workout
Comprised of two major muscles (the gastrocnemius, the upper diamond-shaped portion which forms the bulk of the calf, and the soleus, a flatter, longer muscle positioned under the gastrocnemius and lower on the leg) the calves are probably the most stubborn muscle group we have. While some people possess massive shapely calves without ever having touched a weight, others, despite many years of training them in every conceivable manner, display comparatively puny lower pins.
Unlike most other muscle groups which respond best to reps in the hypertrophy range of 8-12, the calves often require a higher number per set, however, this is not to say they do not grow from heavy weights and lower reps either – a combination of the two ranges is probably best. One thing is for sure: they must be prioritized as an important grouping rather than included as an afterthought. Relegating calves to secondary status, as so many trainees do, is a major mistake. First, small calves are readily noticeable from the front, side and back of an otherwise excellent physique – from all angles their size, or lack of it, is quickly noted. Second, the stronger our calves, the greater the stability we will have when it is time to squat or lunge heavy weights; the extra strength fully developed calves provide also allows us to build larger and stronger quads and hams.
Leg Workout #1: Standing Calf Raise
The king of calf movements is the universally included standing calf raise. Performed one-legged, on a dedicated machine or a block (even on stairs, if no other option is available) this movement is responsible for adding more calf mass than all others combined. To perform, stand on a platform that feels slightly wider than shoulder width; lower your heels while keeping toes flat on the block until a full stretch has been achieved (usually about 2-4 inches below platform). Without pausing, raise high on the balls of your feet until calves are fully contracted, flex and then slowly lower.
Leg Workout #2: Seated Calf Raise
While some people develop impressive calves on the standing raise alone, complete development can only be achieved by specifically targeting the soleus, of which the seated calf raise is the best method. To perform: with pads of machine resting on the tops of your quads and toes across platform, drop heels in a controlled manner until full stretch is reached; squeeze calf muscles until fully contracted, flex, and return to bottom position.
Leg Specialization Plan
Note: select a weight (based on your one rep max) where absolute muscle failure is reached on the final rep of each set, so much so that you may require the assistance of a partner to help you achieve it.
s/w = Superset with
Monday: Bodybuilder Leg Workout Routine Day 1
- Squats (medium-width stance): 1 set of 20-30
- Squats (wide stance) s/w Leg Extensions: 2 sets of 10-12 (for each movement)
- Squats (narrow stance) s/w Leg Extensions: 2 sets of 10-12 (for each movement)
- Walking Lunges (with dumbbells): 4 sets of 8-12 (each leg)
- Standing Single Leg Curl: 4 sets of 8-12 (each leg)
- Deadlift: 4 sets of 8-12
- Standing Calf Raise: 2 sets of 20-25
- Standing Calf Raise s/w Seated Calf Raise: 4 sets of 10-15 (for each movement)
Tuesday: Chest & Triceps
Program of choiceWednesday: Off
Thursday: Back & Biceps
Program of choiceFriday: Bodybuilder Leg Workout Routine Day 2
- Deadlift: 2 sets of 8-12
- Deadlifts s/w Standing Single Leg Curl: 2 sets of 8-12
- Standing Single Leg Curl: 2 sets of 8-12
- Standing Calf Raises s/w Seated Calf Raises: 4 sets of 15-20 (for each movement)
- Squats (medium-width stance): 4 sets of 8-12
- Squats (wide stance): 2 sets of 8-12
- Walking lunges (with barbell) s/w Leg Extensions: 4 sets of 8-12 (for each movement)
Saturday: Shoulders & Abs
Sunday: Off
[post_title] => 12 Week Leg Specialization Program To Get Your Wheels Growing [post_excerpt] => [post_status] => publish [comment_status] => open [ping_status] => open [post_password] => [post_name] => 12-week-leg-specialization-program-to-get-your-wheels-growing [to_ping] => [pinged] => [post_modified] => 2022-01-17 09:10:53 [post_modified_gmt] => 2022-01-17 14:10:53 [post_content_filtered] => [post_parent] => 0 [guid] => https://allmaxnutrition.com//?post_type=training&p=2897 [menu_order] => 0 [post_type] => training [post_mime_type] => [comment_count] => 0 [filter] => raw ) [1] => WP_Post Object ( [ID] => 3023 [post_author] => 1 [post_date] => 2011-12-08 14:07:28 [post_date_gmt] => 2011-12-08 14:07:28 [post_content] =>Having trouble putting on muscle mass? Maybe it’s time you tried drop sets.
If you want to maximize your muscle-building potential, Maximize Muscle Mass with Drop Sets. You must work to activate every muscle group in a single set. Drop setting is one of the best ways of achieving this. By integrating drop settings into your regular program and mixing it with proper nutrition, you will be able to put on the size you yearn for. The aesthetic benefits of drop setting are endless. However, without properly understanding the mechanics behind drop settings, you can be led astray and become a victim of over-training and even injury. Neither case will help with muscle growth. Regardless, with a little information and direction, you will be drop setting your way to maximized muscle mass in no time. So here are some FAQ to get you on the right track.What are Drop Sets?
Most popular among bodybuilders and those looking to create symmetry in their physique, drop setting (also known as break downs, strip sets and descending sets) is the practice of working to or just short of muscular exhaustion with a single weight, then stripping off between 10 to 30% of the weight to complete more reps. Compared to straight sets that only combat the first layer of fibres, preventing you from reaching maximal growth potential, drop sets work to activate the deepest muscle fibers, leading to maximum lean body mass. This technique is very effective in inducing hypertrophy, but is not conducive to speed, strength or power. As such, you will rarely see football players or similar athletes training with such sets.Why are Drop Sets Effective?
In a straight set (8 to 12 reps with one weight), you do not hit all muscle fibers, only the number of fiber required to lift a specific weight for a specific number of reps. By adding a drop set and stripping off 10 to 30 % of the weight and continuing the set, however, you begin to recruit reserve fibers. In doing so, you are hitting stubborn muscle fibers. The primary focus of drop setting, therefore, is to shock the muscle by adding stress to a standard set. This added stress induces hypertrophy within the muscle amplifying muscle growth.How Do you Perform Drop Sets?
There are many ways in which you can implement this technique into your program. The trick is to select the method that best suits your training style and goals. These sets are very easy to incorporate as they can be completed using barbells, dumbbells and even machines. To be efficient, however, they are best performed with a partner that can strip the weight for you. Similarly, drop settings work best when the gym is slow, giving you the entire weight rack and preventing you from throwing elbows for dumbbells.KEEP YOUR GOALS IN MIND WHEN DECIDING HOW TO PERFORM YOUR DROP SETS.A typical drop set focuses on hypertrophy by dropping the weight by 10 to 30% following the completion of 8 to 10 reps. Once the weight is dropped, you will complete another 6 to 10 lifts. Also known as tight drop sets. This is a perfect way to add those much-desired inches to any body part with lean body mass. But what if you want to be big and strong? Well, no problem. Power Drop Sets, also known as Low Rep Drop Sets, are a way to develop size and strength at the same time. In these sets, you will keep your rep range within the strength rep range (4-6 reps).
Can I Increase Endurance Using Drop Sets?
Working outside of the hypertrophy range on the second part of your set can help you. The 50% drop sets, also known as Wide Drop Sets, allow you to build size and increase your endurance as you activate your muscle systems. This is done by decreasing your load by 50% and working with 6 and 20 reps per drop set.How Do I Avoid Over-Training with Drop Sets?
To avoid over-training, you should only perform drop sets with one exercise per body part. For example, when working back, drop set on the lat pull down, and stick to straight sets on the other exercises in your program. Drop setting will ensure hypertrophy through large muscle tears, which require effective supplementation for rapic recovery and repair. To make the most of your training, add adequate high quality muscle-building protein to your muscle-building arsenal. ISOFLEX is the ultimate muscle-building protein shake, combined with Creatine Krush for complete creatine muscle therapy, VITASTACK to feed your entire body and to kickstart your workout into high gear, you can’t beat the power of IMPACT Igniter.“THERE ARE NO SHORTCUTS—EVERYTHING IS REPS, REPS, REPS.” ARNOLD
Last Word:
It’s a good idea when performing a set high intensity bench press sets to reduce the weight when you reach failure, hold the time under tension. This will help increase metabolic stress. Use a training partner to help with motivation and coaching will help you run the rack and get lean body mass. [post_title] => Maximize Muscle Mass with Drop Sets [post_excerpt] => [post_status] => publish [comment_status] => open [ping_status] => open [post_password] => [post_name] => maximize-muscle-growth-with-drop-sets [to_ping] => [pinged] => [post_modified] => 2021-11-20 10:52:02 [post_modified_gmt] => 2021-11-20 10:52:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://allmaxnutrition.com//?post_type=training&p=3023 [menu_order] => 0 [post_type] => training [post_mime_type] => [comment_count] => 0 [filter] => raw ) [2] => WP_Post Object ( [ID] => 2618 [post_author] => 1 [post_date] => 2020-12-18 06:24:15 [post_date_gmt] => 2020-12-18 06:24:15 [post_content] => The hack squat is one of the most effective exercises you can do from home, considering that it works your entire lower body and your core. However, you may not know much about these benefits and want to learn more. Maybe you’re considering getting gym equipment and want to be sure of what the benefits are before making this big purchase. What are the benefits of doing regular hack squats? That’s what we’re going to cover here. Read on to learn more about this exercise.Barbell Hack Squat
When you’re doing a barbell hack squat, you’re doing a deadlift with the barbell sitting between your legs. It helps with strengthening your legs. More specifically, this exercise builds the hamstrings, glutes, and quads. Coined by the famous strength-builder Hackenschimdt, it’s an exercise with many benefits. The position of your body will be like that of a squat, but the extra weight from the barbell will have a much greater impact. If you aren’t sure how to do it, a personal trainer or strength coach can help you.Hacking the Hack Squat
There are some strategies you can use to ensure that you’re doing the hack squat correctly and that you’re doing it so it’s possible for you, whatever your starting strength might be. To hack the hack squat, you’ll want to:- Keep your spine neutral to avoid stress on the spine
- Don’t round your shoulders
- Focus all your efforts on the glute muscles
- If you have weak ankles, put a plate under your heels
- Move the weight slowly
- Ensure your hack squat form is correct
How to Do Hack Squats on the Hack Squat Machine
If you have a hack squat machine, you can derive many benefits from doing hack squats on it. This is a good alternative to working out with a barbell. To do hack squats correctly on the hack squat machine, you’ll want to use the appropriate weight amount for you, so set it up that way. Start with a lighter weight. Ensure the weights are balanced on both sides and do a repetition 8 to 12 times. If you aren’t comfortable, that’s a sign you’ve picked weights that are too heavy for you. Keep in mind that your shoulders should be pressed against the shoulder pads, and your legs should be even with your shoulders. Once you’re in this position, you can start to push forward and do the hack squats by using the leg press.Barbell Hack Squat Workouts for Bigger Quads
If you want bigger quads, barbell hack squat workouts are a great way to get there in the workout world. For beginners, you should do 5 sets of 5 reps. Then, as your quads start to get bigger and bigger, you can do more sets and more repetitions. You can also slowly add weight as your quads get bigger over time. An alternative exercise that will build your muscles is by doing the reverse hack squat. You can also do one leg at a time (once you’re ready!). As you can imagine, putting all that weight on just one leg will make your quads bigger in no time. Another exercise to consider? The front squat.Barbell Hack Squat Exercise Video Guide
By watching this barbell hack squat video guide, you’ll be able to see how to a barbell hack squat correctly. This is important since doing the exercise incorrectly could cause you to injure yourself. As you watch, keep in mind that you’ll start in a squatted position, with your thighs nearly as straight as the ground beneath you. As you lift up, you’ll want your heels to dig into the ground—that way, the pressure is on your legs.Barbell Hack Squat: Video Exercise Guide & Tips
This barbell hack squat video exercise guide will help you do the barbell hack squat effectively so that you can build your muscles over time and get those godlike quads you want. Some tips to follow while going along with this video are:- When gripping the bar, have your palms face behind you
- Ensure your hands are the same width apart as your shoulders
- Your chin should be parallel to the floor
- Ensure your thighs are parallel to the floor
- After you’ve gone all the way up, slowly return to your original position before starting again
- Keep your feet flat
- Ensure the bar goes up to chest height
How to Do the Barbell Hack Squat (Legs) – Fitness Volt
According to Fitness Volt, there are some things you’ll want to remember when doing the barbell hack squat:- In terms of your stance, you’ll want to keep your legs slightly wider than shoulder-length apart
- Ensure your feet are pointed slightly outward
- Squat down before lifting up and think of this as a deadlift exercise, considering that you have the barbell
- As you go up, everything should be tight and balanced—your back should be straight, your chest up, and your core activated and tight
- When you’re up and standing holding the barbell, you want to be standing straight with your heels digging into the ground
- When going back down, do so slowly and touch the barbell to the floor (remember, this is a deadlift, not just a squat)
Hack Squat: Upgrading the Old-School Strength Staple
Just because the hack squat is a classic exercise that’s been around a long time, that doesn’t mean there aren’t adjustments you can make to it. There are some upgrades that work quite well, such as using a Swiss Ball. To do this exercise, put the Swiss Ball between your back (the thoracic and lumbar regions) and a wall. This will make the exercise a bit easier and smoother, so especially if you’re a beginner, this can be a great alternative to the classic hack squat. Remember to go slow and be reasonable about how much weight you’re using. Just because you’ve simplified the exercise, that doesn’t you still can’t get injured by overstraining yourself. Some other squat variations? Try the bodyweight squat, which is gentler on your knee and hips.Build Huge Wheels With This Hack Squat Guide
There’s another way you can use hack squats to build huge wheels and to really get your muscles working. It’s called the Tom Platz style squat. It requires using a hack squat machine. Instead of placing your feet apart, as you usually do, you’ll want to place them together in the start position. Your feet should be pointed outward. Then, lift your knees up, and keep them up as you do the exercise. While you’re squatting down, press through your tiptoes. A word of warning: don’t do this too often—you don’t want to overwork yourself.How to Do Barbell Hack Squats Correctly
We’ve reviewed many different ways of doing barbell hack squats here, but you want to ensure that you’re doing them correctly. It’s important for your health. To do them right, make sure you:- Set up your plates correctly, and if you’re a beginner, use 25 or 10 lb weights
- Use a mirror when doing the bar squat so you can ensure you have proper form
- Be reasonable with your amount of reps
- Ensure your back is neutral. Otherwise, you could end up in a lot of pain or with irreversible damage
FAQ
You might have some additional questions. Here, we’ll answer the most frequently asked questions about hack squats and related exercises.Q: What muscles does a hack squat work?
A: The lower body (these muscles include the calves, quads, hamstrings, and glutes), as well as the core. That’s the benefit of compound exercises—they work multiple muscles. Eventually, it will help with your range of motion.Q: Is a hack squat better for your back?
A: It can be much better for your back than other popular exercises like barbell squats.Q: Which one is better, a hack squat or a regular squat?
A: In terms of a hack squat vs. squat, if you want to build muscle, a hack squat is better than a regular squat.Q: Why are barbell back squats more popular than regular squatting?
A: It’s a move that comes naturally to the body and that builds more muscle over time.Q: How do I replace back squats in my routine?
A: You can replace back squats with alternative exercises that work the same muscles, such as front squats.Q: Which is better, a barbell hack squat or leg press?
A: It depends on your goals, but a hack squat is better for building more muscle.Q: What are the benefits of front squats over back squats?
A: Front squats put less strain on your lower back.Q: Will squatting all the way to the floor work my quads?
A: It depends on the angle of your body, but with a front squat, yes.Q: Which one should I do first, deadlifts or squats?
A: Squats are more gentle on your muscles and slowly build them up, so it’s better to do them first to prepare your body for deadlifts.Q: What muscles are involved in a barbell squat?
A: The adductors (groin muscles), the glutes, and the hamstrings.Q: How do I squat without a rack?
A: You’ll want to lift with the barbell behind your back and with a wooden block that elevates your heels, barbell hack squat.Q: What is the ideal number of squats?
A: There’s no real ideal number since it depends on the person’s strength, but generally speaking, we recommend 3 sets of 12 to 15 reps.Have More Questions?
If you have more questions about the hack squat, we’re here to help. Visit our contact us page to learn more, and be sure to check out our training resources and products to boost your workout! [post_title] => Benefits of Doing Regular Hack Squats and Barbell Hack Squat in Your Workout Routine [post_excerpt] => [post_status] => publish [comment_status] => open [ping_status] => open [post_password] => [post_name] => hack-squats-workout [to_ping] => [pinged] => [post_modified] => 2021-11-30 06:42:41 [post_modified_gmt] => 2021-11-30 06:42:41 [post_content_filtered] => [post_parent] => 0 [guid] => https://allmaxnutrition.com//?post_type=training&p=2618 [menu_order] => 0 [post_type] => training [post_mime_type] => [comment_count] => 0 [filter] => raw ) [3] => WP_Post Object ( [ID] => 2814 [post_author] => 1 [post_date] => 2016-09-28 09:17:24 [post_date_gmt] => 2016-09-28 09:17:24 [post_content] =>Benefits of Developing a Strong Back
As a personal trainer
Benefits of Developing a Strong Upper Body
- Makes your waist look thinner. Broader shoulders and well-toned lats can help create the illusion of an hourglass figure.
- Less lower back strain and pain is achieved as you begin to build your upper body.
- Neck and shoulder stiffness associated with poor posture (caused through muscle imbalance) can be alleviated through developing stronger rhomboids and lats.
- A strong upper body promotes good posture, creating the image of confidence. It is no secret that women who walk straighter appear healthier and more confident.
Traps, Back and Rear Delt Training Program for Women
Assuming you work in an upper body/lower body split, your upper body can be trained in a circuit.
This circuit is cable-based. To keep your rest time to a minimum, make sure you have all the required cable attachments (ropes, bars and handles) within arms’ reach.
Perform all exercises back-to-back, resting only to switch cable attachments. Repeat each circuit 3 times and limit your rest time in between circuits to 1 to 2 minutes.
- High Cable Crossovers – 12-15 reps
- Push-Ups – to failure
- Standing Straight Arm Pulldowns (barbell) – 12-15 reps
- Leaning Cable Lateral Raise – 12-15 reps
- Cable Upright Row – 15-20 reps
- Bent-Over Barbell Row – 15-20 reps
- EZ Bar Bicep Curl – 12-15 reps
- Cable Triceps Kickbacks – 12-15 reps
- rear deltoids
- posterior deltoids
- reverse fly
- shoulder workouts
- deltoid muscle
- slight bend twist
- rear delt exercises
- upper arm flexes
- bent over rows
- rope face pull
- arms out to the side
- raise your arms
- rotator cuff turns
- rear delt row
Professional Trainer and former NFL player Ryan Watson
PART 1
1. Exercise: Press on Stability Ball
Traditional Dumbbell Exercises with a 180 degree rotation on a Stability Ball. Tip: Help engage your core more and broaden your range of motion.
Superset – Push Ups on Stability Ball
Tip: Superset 10 reps, 2 to 3 isometric holds at the top, maximize extension.
2. Exercise: Body Weight Push Ups
Great way to shock your chest. Tip: Stack weights on your upper back to increase chest stress
Superset – band push ups
Band goes through your upper part of your back to give you maximum resistance. Tip: Superset 10 reps, 3X, form a narrow base with your hands.
Part 2
3. Exercise: Kettle Bell Presses
Kettle bell flies – gets the pecks more stimulated. Tip: Changing up your routine helps work muscle groups differently by changing the resistance.
4. Exercise: Cable Crossover 21s
Cable crossover stack – 7 from the bottom, 7 from the midrange, 7 from high to low. Tip: Keep the reps continuous, hitting your failure point every time and achieve maximum fatigue. Stand 2 feet in-front of pulleys to maximize the stretch.
5. Exercise: Forward Lean Dips
Great mass chest builder. Tip: Warmup before dipping. Strap on body weights to increase resistance.
Total workout should take 1 hour
What Is German Volume Training?
One of the most renowned weightlifting coaches, Charles Poliquin, who popularized this training technique in the 90’s, defines German volume training as a strength training program that stands above the rest. It’s simple, yet brutally intense. But, what is it? German volume training uses the 10-sets method. You choose one primary lift per muscle group and perform 10 sets of ‘x’ reps. Typically you do two major opposing muscle groups, like back and chest, in a single training day. Perform 10 sets of one exercise for back and do the same for chest. Then, you can follow up with 3 sets of 6-8 reps with a secondary movement for each muscle group. German volume training also uses constant rest intervals (typically 60-120 seconds) depending on the routine. It also places an emphasis on tempo-based movements. For example, four-second negative movements (lowering the weight) and two-second lifting movements.Why Is German Volume Training So Effective?
The training doesn’t feel particularly challenging for the first few lifts. This is because you begin with a weight that’s much less than the weight you could lift for the given reps. However, because you are given minimal rest between sets, and have 10 sets to complete, it quickly becomes challenging. The volume alone is almost crippling. Yet, it is the volume that leads to such amazing results. Your body is forced to get stronger to adapt to the immense workload you are demanding of it.Where Did German Volume Training Come From?
German volume training seems to have made its appearance in the 1970s. However, it’s likely that this high-volume strength training program has been around much longer. Regardless, it was in the 70s when Rolf Feser, the National Coach of Weightlifting, breathed popularity into it. However, it was also used in the United States by Vince Gironda. German volume training was used to help athletes put on tons of lean muscle mass during off-seasons in short periods of time. They often advanced in weight classes between seasons.Weight, Sets, and Reps
Let’s dive into the basics of a German volume training program. How many reps and sets should you be performing? Does it change based on weightlifting experience?Beginner/Intermediate
As a beginner or intermediate lifter, your German volume training program should begin with 10 sets of 10 reps for your major lifts. Remember, the 10 reps will feel easy for the first few rounds, but the numbers catch up quickly. Choose a weight with which you could perform 20 reps (when fresh). However, the weight should not be so light that you can complete all 10 sets for 10 reps. Your set numbers should start to diminish after 4 or 5 sets. And that’s good.Advanced
If you’re an advanced lifter, the best strength training program requires intensity. As such, doing 10 reps may not allow you to lift heavy enough. Advanced lifters should aim for 10 sets of 4-6 reps. As with the intermediate program, your numbers will start to fall roughly halfway through your sets. You may get 5 reps for your first 4 or 5 sets, then start to drop to 3 or 4 reps. Once again, this is good.Secondary Lifts
For beginners, intermediate, and advances lifters, your secondary lifts should be limited to 3 sets. Aim for 6-8 reps on each set. Anything more is overkill.Number of Exercises
Because German volume training is so intense, new and veteran weightlifters alike must limit the number of exercises performed in each training session. There should be a single exercise for each major muscle group plus one secondary exercise. For example, on back and chest day:- Bench press (primary lift) for 10 sets
- Pullups (primary lift) for 10 sets
- Incline dumbbell press (secondary lift) for 3 sets
- Single-arm rows (secondary lift) for 3 sets
Rest Periods
As noted earlier, the ideal German volume training program utilizes opposing muscle groups in the same training session, such as:- Back and chest
- Quads and hamstrings
- Biceps and triceps
- Shoulders and traps
Tempos
The tempo of your lifts is very important in German volume training. It serves two primary purposes. First, when lifting with a designated tempo, it helps enforce proper form. Otherwise, people tend to use momentum and forced reps, which is not the goal of this strength training program. Second, a designated tempo forces an emphasis on strength and control of the weight, maximizing muscle gain. It also limits how much weight we put on the bar.Beginner/Intermediate
The tempo for beginner and intermediate lifters is slightly different than that of advanced lifters. Stick with a 4-0-2 tempo for long-range movements (compound exercises). In other words, lower the weight for 4 seconds, immediately reverse the direction of movement at the bottom of the lift, and raise the weight for 2 seconds. For short-range movements (leg curls, tricep extensions, barbell curls, etc.), use a 3-0-2 tempo.Advanced
Advanced lifters have developed more strength, balance, stability, and muscle mass. Therefore, their tempo is less complicated. Advanced lifters should follow a 4-0-0 tempo for long-range movements (squats, pullups, barbell rows, etc.). That means lowering the weight for 4 seconds, immediately changing direction at the bottom of the movement, and explosively lifting the weight to complete the rep.Workout Frequency
German volume training, as you can see, is quite intense. As such, it takes time to adequately recover from each training session. Hit each muscle group only once in a 5-day period. Furthermore, do each individual exercise only once in a 10-day period. For example, if you did flat bench on your first chest day, do incline bench press on your next chest day. You’re still hitting muscle groups every 5 days, but are only repeating the same exercises every 10 days.Using Progressive Overload Theory
The story often associated with progressive overload theory is that of a young man who must carry a calf (baby cow) up a hill for food and water. Each week, the calf gets bigger, demanding more effort from the young man. Naturally and subtly, the young man grows stronger and bigger. After months of this daily routine, the calf has grown into a full-sized cow and the man has grown big and strong. The same theory is used to increase gains as we lift weights. For example, increase the weight on the bar after a few weeks of using the same weight. You should start to hit your goal reps on almost all of your sets. This means you need to increase the intensity.Safety and Proper Strength Training
Finally, before we get into our sample German volume training program, let’s talk about safety. If you’re new to lifting weights, you must find a strength coach who can show you how to lift properly. Not only do you need to know what exercises work for each muscle group, but you must also learn how to perform them safely. Weightlifting injuries aren’t uncommon, particularly among the inexperienced. Furthermore, lifting with the wrong technique could impede your progress.Sample German Volume Training Plan
Now, let’s dive into it. This is a sample German volume training plan for beginners to get you started. You can follow this for 6 complete cycles (8 workout days per cycle). Then, you’re ready to move onto the advanced program. If you’re an advanced lifter, replace the sets of 10 with sets of 4-6. Remember to lift using the appropriate tempos (beginner/intermediate or veteran). There are 4 workouts per week and a subsequent 4 workouts with different exercises for the next week. Take the rest days you need. Don’t hit a muscle group twice in under 5 days. Workout 1 – Chest and Back- Flat Bench Press: 10 sets of 10
- Wide Grip Pullups: 10 sets of 10
- Incline DB Press: 3 sets of 8
- Single Arm DB Row: 3 sets of 8
- Squats: 10 sets of 10
- Stiff Leg Deadlifts: 10 sets of 10
- Leg Extensions: 3 sets of 8
- Let Curls: 3 sets of 8
- Barbell Curls: 10 sets of 10
- Tricep Dips: 10 see of 10
- Alternating DB Curls: 3 sets of 8
- Cable Triceps Extensions: 3 sets of 8
- Push Press: 10 sets of 10
- Barbell Shrugs: 10 sets of 10
- Wide DB Lateral Raises: 3 sets of 8
- Upright Cable Rows: 3 sets of 8
- Incline Barbell Bench Press: 10 sets of 10
- Chinups: 10 sets of 10
- Flat DB Press: 3 sets of 8
- Bent-Over Barbell Row: 3 sets of 8
- Deadlifts: 10 sets of 10
- Front Squats: 10 sets of 10
- Glute/Ham Raise: 3 sets of 8
- DB Lunges: 3 sets of 8
- EZ Bar Preacher Curls: 10 sets of 10
- Skull Crushers: 10 see of 10
- Alternating DB Hammer Curls: 3 sets of 8
- Single Overhead DB Extension: 3 sets of 8
- Seated DB Military Press: 10 sets of 10
- Behind the Back Barbell Shrugs: 10 sets of 10
- Front DB Raises : 3 sets of 8
- Cable Face Pulls: 3 sets of 8
Looking for More Fitness Tips?
Now that you know everything there is about German volume training, there’s only one question left. Are you ready to put in the work? We wish you the best of luck. If you stick with it to the end, the benefits will be incredible. And if you’re looking for some help to boost your progress and help you recover, check out our performance supplements. For more insight, feel free to look through the rest of our blog articles. [post_title] => Getting Stacked Fast: All About German Volume Training [post_excerpt] => [post_status] => publish [comment_status] => open [ping_status] => open [post_password] => [post_name] => german-volume-training [to_ping] => [pinged] => [post_modified] => 2021-11-30 06:47:15 [post_modified_gmt] => 2021-11-30 06:47:15 [post_content_filtered] => [post_parent] => 0 [guid] => https://allmaxnutrition.com//?post_type=training&p=2587 [menu_order] => 0 [post_type] => training [post_mime_type] => [comment_count] => 0 [filter] => raw ) [6] => WP_Post Object ( [ID] => 2621 [post_author] => 1 [post_date] => 2020-12-03 06:35:01 [post_date_gmt] => 2020-12-03 06:35:01 [post_content] => When it comes to building shoulder strength and size, the military press should be every bodybuilder’s go-to exercise. The military press or overhead press is considered superior to other pressing shoulder exercises such as the Arnold Press because it requires a lot more in the way of core stabilization. If you’re wondering how to get wider shoulders and how to do a standing military press, then this article is for you. We’ll take a look at how to perform the military press and all its variations as well some top tips for getting the most out of your military press.The Military Press (MP)
The military press is thought to have got its name for one of two reasons. The first is that this specific type of overhead press is used by the military as an indicator of strength. The second is that when you perform this press you have your heels close together as if you were standing to attention. The primary muscles involved in a military press are the anterior and medial deltoids, but you’ll also be working the clavicular head of the chest and the triceps to perform the exercise.How to Perform a MP
The standard military press is performed with a barbell.- Begin with the barbell racked so it’s level with the top of your chest.
- Approach the bar so that your hands are shoulder-width apart. When you perform the press you want your wrists to be directly above your elbows. Taking a too wide grip can put too much stress on the shoulders.
- The bar should sit on top of the heel of your palm with your palm facing the ceiling. Your elbows should be directly underneath the bar
- Unrack the bar so the bar sits across the top of your chest
- Your heels should be together and your toes pointing slightly outwards.
- Keep your knees and hips locked, your core braced, and face forward throughout the exercise.
- Initiate the lift by squeezing your shoulder blades together and engaging the shoulders to press the weight overhead until the elbows lock
- Return the weight to your chest.
- Rack the bar once your repetitions are complete.
Rear MP
One of the most common variants of the military press is the rear military press. The movement is almost identical apart from lowering to the top of your chest and pushing from there. You bring the bar behind your head so that it sits just above your shoulder blades. This removes the upper pectorals from the beginning of the press and puts more emphasis on the deltoids and trapezius muscles. If you’re new to the rear military press, then it can feel quite uncomfortable at first due to the stretch in the shoulders. Be sure to start with an empty bar and work up in weight slowly.Military Press Tips
Once you’ve mastered the basic form for the military press there are several slight adjustments you can make to target different areas of the shoulders and little techniques you can use to increase the weight and help to push past failure.1. Building up to the MP
Because the military press requires a combination of stability and upwards pressing power it’s important to work on all the muscles involved in the military press. Seated dumbbell presses are a great place to start to develop overhead pressing power without requiring the core stability to perform a military press. They’re also a great way to get used to handling weight over your head. Dumbbell overhead presses will also help to develop shoulder stability that will help with your military press. Use the smith machine to perform seated overhead presses. Again, these will help to develop pressing power without requiring stability. Building stronger triceps is key to developing a strong military press. Triceps pull downs and close grip bench press are two excellent ways to develop explosive force in your triceps to help develop your military press. Once you start utilizing the military press, remember that it’s a technical lift with little room for error. Start light and load the bar slightly each time.2. The Pin-Press
The pin-press is a great way to build up strength for the initial push of the military press. Set up the safety pins on a rack so that the bar sits just above your chest. Set yourself up as if you would perform the military press. Brace yourself and then push upwards. Performing the pin-press means that you are completely static so it’s impossible to cheat the weight up in any way. It also means you can rest between each repetition without having to set the bar down on your chest.3. Working Through Failure With the Push-Press
When you perform the military press it’s important not to use your legs to cheat the weight up. However, if you’re trying to move more weight or push through failure then using the legs in what is called a ‘push-press’ is a great way to push through failure. Once you start to fatigue with the military press, you can dip your knees slightly as you bring the bar down to the top of the chest and then explode upwards as you push. This is a great way to get extra reps at the end of your set and hit hypertrophy.4. Keep It Tight!
The key to a good military press is keeping everything tight. Before you even attempt to push you should be engaging all your major muscles. Glutes, quads, feet, calves, abs, and lats should all be firing before you press. The tighter you feel when you press the stronger you’ll be5. Head Back
When you’re pressing a bar in front of your face it’s natural to want to move your nose out of the way. However, if you just tilt your head back then you’ll need to loop the bar forward as you press. This means for a weaker press. Instead of just trying to move your nose out of the way, move your entire head back as if you were trying to give yourself a double-chin. This means you can press straight upwards.6. Work on Your Weaknesses
It’s quite common for people to just target their triceps and deltoids when trying to build a stronger military press, but they probably aren’t the weakest links in the chain. Be sure to carry out external shoulder rotation work to train your posterior deltoids. You should also train your obliques with offset carries and side planks for extra stability during the military press. The military press can also be taxing on the rotator cuff so be sure to carry out functional rotator cuff training.Military Press FAQ
With all this in mind, you should be well on your way to performing the perfect military press. Here are some of the most common questions that get asked about performing the military press.Is the Barbell MP Bad for My Shoulders?
When done properly the military press is an excellent way to build overall shoulder strength. However, several things can lead to injury:- Trying to press too heavy too quickly and put your shoulders under a lot of stress and lead to injury
- The rear military press can also put a lot of stress on the shoulders so it’s important to build flexibility before attempting to load the bar up.
- Be sure to keep everything tight and follow strict form with every repetition. If you find yourself losing form then drop some weight.
Does the MP Help Build Broad Shoulders?
Absolutely. The military press is the number one exercise for overall shoulder development. It should be a staple of everybody’s shoulder workout.When Should I Use the MP in My Workout?
The military press is a compound movement so ideally, you would do it at the beginning of a shoulder workout right after you’ve warmed up your shoulders. Performing the exercise towards the end of a workout can result in injury as all of the muscles used will already be fatigued.Can I Use the MP as Part of a Superset?
As a compound lift, the military press works great on its own, especially for those following a 5×5 training program or something similar. However, it can also be paired with other exercises to form a superset:- Agonist/Antagonist Superset – Perform the military press back to back with sets of chin-ups to target the opposing muscle groups
- Side or Front Lateral Superset – Before performing the military press try pre-exhausting the side or front of the shoulder with a set of lateral raises
How Should I Warm-Up for the MP?
Warming up your shoulders properly before military pressing is key to maintaining healthy shoulders. Light mobility work, band work, and pressing overhead with an empty bar are great ways to get your shoulders ready for the military press. Pull-ups can also work to help fire up the lats which will help with overall stability throughout the lift. Like with any exercise, always be sure to perfect your form at lighter weights before piling weight on to the bar. This will help get your muscles used to the movement. Remember that your nutrition is a huge part of advancing with any exercise, and crucial for avoiding injury. Be sure to check out the ALLMAX website for more training advice and visit our store for industry-leading supplements. [post_title] => 6 Military Press Tips to Build Shoulders [post_excerpt] => [post_status] => publish [comment_status] => open [ping_status] => open [post_password] => [post_name] => 6-military-press-tips-to-build-the-shoulders [to_ping] => [pinged] => [post_modified] => 2021-11-30 06:55:37 [post_modified_gmt] => 2021-11-30 06:55:37 [post_content_filtered] => [post_parent] => 0 [guid] => https://allmaxnutrition.com//?post_type=training&p=2621 [menu_order] => 0 [post_type] => training [post_mime_type] => [comment_count] => 0 [filter] => raw ) [7] => WP_Post Object ( [ID] => 2248 [post_author] => 1 [post_date] => 2018-04-19 11:02:58 [post_date_gmt] => 2018-04-19 11:02:58 [post_content] => We all know that eating a diet with ample high-quality proteins, clean carbohydrates and healthy fats are absolutely essential to your performance and gains. So what is the missing link? Why does performance so often take a nose dive when you need to “dig deep”, “bring the noise” or otherwise “take it to the next level”?
Simply put, over-hydration (too much water) without adequate levels of key nutrients called electrolytes can lead to a state called hyponatremia. Electrolytes are one of the least well understood components of optimal performance that, when ignored can lead to sub-optimal performance and in extreme cases, land you in the hospital. Ignore them at your peril!
So, what are these trace elements and why are they so important to performance? It seems ironic that something as simple as salt (a thing that we all know can actually dehydrate you) would be so important to keep you hydrated. Electrolytes are a fancy term for four main elements are a normally bound to other elements like chlorine (such as in regular table salt Sodium+Chloride or NaCl). When bound like this they are stable molecules simply called salts. The Electro part refers to their ability to conduct electricity. Without these, regular H2O cannot conduct electricity! This is a fundamental part of why these little guys are so essential to performance.
OVER-HYDRATION (TOO MUCH WATER) WITHOUT ADEQUATE ELECTROLYTES CAN IMPAIR PERFORMANCEPeople in general and even most athletes have only a rudimentary understanding of what electrolytes are and what they can do. For such people, electrolytes are vaguely associated with dehydration and compromised performance. “Make sure you consume enough electrolytes,” we are told – “otherwise you will soon run out of energy when the pressure is on.” We are informed in passing that electrolytes are important for hydration, that we must get enough sodium and potassium to offset training-induced fatigue. However, there is much more to the electrolyte story than simply proper hydration and fatigue reduction. Popping a few salt tablets before an endurance event will not, by itself, make you a better athlete. The truth is, our body is a carefully-balanced and complexly orchestrated mass of tissues, cells and fluids, each of which is governed by a seemingly infinite array of electrical signals of importance to ensuring optimal performance and, more critically, human survival. When more informed people think of electrolytes they are quick to point to the importance of sodium, potassium, and calcium (each essential for muscle contraction, among many other functions) and how each of the key electrolytes must be balanced for optimal effect.
…THERE ARE FIVE ADDITIONAL ELECTROLYTES OF IMMENSE IMPORTANCE TO BIOLOGICAL FUNCTIONING.While the aforementioned big three are indeed critical, there are five additional electrolytes of immense importance to biological functioning. When working together, each is responsible for performing a range of tasks, in particular the balancing of fluids between the intracellular (inside the cell) and extracellular (outside the cell) spaces.1 It’s not something we bodybuilders often give a lot of thought to but this intracellular/extracellular balancing of fluids is vitally important when it comes to muscle function, hydration, nerve impulses, and pH levels, to mention but four factors of importance to human performance and, specifically, training output. I’ll now discuss in more detail exactly how these critical chemical substances work to benefit health, wellbeing, performance, and muscle growth. I’ll profile each of the seven major electrolytes, provide tips on how to optimize your balance of these essential elements, and show you how to get the best of the electrolytes when you need them most.
Powering the Body
Electrolytes are chemical substances which, when dissolved in fluids, transform into electrically-charged particles called ions. Each of the electrolytes is integral to the conduction of electric currents critical to the proper functioning of muscles, nerves and all other tissues of the body. There can be no intense training, sufficient recovery and tissue growth without a precise ratio of each circulating in the body at any given time. In fact, without a proper balance of key electrolytes, our body will in many ways be compromised and training success will be difficult to achieve.1 Aside from being critical to training and muscle-building success, electrolytes are vital to the functioning of every cell of the body. From the ceaseless beating of the heart to blood clotting to ATP production, electrolytes are essential to keeping us alive and functioning at a peak level. For athletic populations the inclusion of electrolytes in their proper ratio can mean the difference between winning and losing (or overcoming an arduous task or faltering at the final hurdle).6. 7ELECTROLYTES ARE CHEMICAL SUBSTANCES WHICH, WHEN DISSOLVED IN FLUIDS, TRANSFORM INTO ELECTRICALLY-CHARGED PARTICLES CALLED IONS.Electrolytes, as mentioned, are transformed into electrically-charged particles called ions. These particles are both positively charged (cations) and negativity charged (anions). The major cations are: sodium, potassium, calcium and magnesium. The major anions are: chloride, phosphate, and bicarbonate. Each performs a distinct and important role. Before discussing the different electrolytes and their respective importance to health, wellbeing, and performance, it’s important to note that the stability of our electrolyte balance (in essence, the ability of each to synergistically influence a range of biological functions) is largely dependent upon hydration. Because the electrolytes are involved in countless metabolic activities and are integral to the proper functioning of all the cells of the body, they are always on the move and widely circulated through all tissues. However, when the body becomes dehydrated (however mild) the electrolytes do not have the requisite fluid for proper mobility and thus cannot perform their respective roles. Therefore, to ensure the electrolytes outlined below are able to complete their vast array of duties, optimal hydration must be prioritized.1, 3, 4
Major Electrolytes: Why you need them to Function and Thrive
Seven Major Electrolytes
-
Sodium (Na+)
-
Chloride (Cl-)
-
Potassium (K+)
-
Magnesium (Mg++)
-
Calcium (Ca++)
-
Phosphate (HPO4–)
-
Bicarbonate (HCO3-)
Restoring the Balance
Unfortunately, most people are deficient in key electrolytes. However, to optimize performance we must prioritize the intake and, more specifically, the proper ratio of all seven. Indeed, getting the right balance is critical for not only performance but also for general health and wellbeing.6, 7 For example, while sodium, potassium, and calcium are required to enhance muscle contraction and prevent muscle cramping (excessive contraction) and weakness, excess sodium can cause high blood pressure and increase one’s chances of heart disease while excess potassium can lead to kidney failure and excess calcium can result in lethargy, fatigue, confusion and constipation. This is one reason why the use of diuretics (among non-clinical populations) is extremely dangerous as such compounds can severely disrupt the body’s water balance and electrolyte status, leading to, among other things, irregular heartbeat, kidney failure, and permanent neurological damage.
Aside from consuming enough water throughout the day, we must also eat enough electrolyte-containing foods such as low fat dairy products (for calcium and phosphorus), dark, green leafy vegetables (magnesium), pasta and canned low-fat soups (sodium) and bananas and sweat potatoes (potassium).
In addition, we must seek to improve homeostasis, in particular that which regulates the absorption, distribution and excretion of water. Illness and disease (renal disease, prolonged vomiting and diarrhea, for example) can cause blood serum levels to become imbalanced (becoming too high or dropping too low). Electrolytes cannot properly function in such an environment.
Fortunately, a well-balanced diet (with plenty of fruits and vegetables) along with water consumption (50ml per kilogram of bodyweight per day) will help enormously when it comes to enhancing electrolyte status. Athletes and active people in general, however, may stand to benefit from specific electrolyte supplementation in the form of specifically formulated electrolyte drinks.4, 5, 6
Electrolyte Drinks
The fact that the electrolytes must not be evenly distributed in the body cannot be overstated. In fact, it’s the unequal distribution of each of the electrolytes that allows the body’s many important metabolic processes to occur. Therefore, each electrolyte must be present in specific amounts.3 Fortunately the body can, under normal circumstances, balance each of the key electrolytes, provided a good balance of the right nutrients is achieved. However, for athletic populations, with their extra nutrient demands, tissue degeneration, sweat loss and general metabolic activity, extra assistance is needed.…EACH ELECTROLYTE MUST BE PRESENT IN SPECIFIC AMOUNTS.In fact, by directly supplementing with key electrolytes prior to training, greater hydration is achieved along with better performance overall. Electrolyte drinks have for decades been extremely popular among athletes. However, the vast majority of these are simply sugar water with a little sodium and perhaps some potassium to ‘balance’ things out. Fortunately, athletes and active people now have the perfect “solution” – CARBION+. Aside from containing a unique blend of high-molecular-weight carbohydrates for both sustained and faster absorption, CARBION+ features the perfect balance of the four major electrolytes: calcium, magnesium, potassium, and sodium. Taken in conjunction with a well-balanced diet, CARBION+ is a superior way in which to infuse the body with the critical electrolytes needed for maximum performance and optimum hydration.
Electrolyte Power
The ingestion of electrolytes is often approached as a mere afterthought by well-meaning athletes and gym trainees. As this article has explained, however, these critical chemical substances, required for the biological functioning of all the cells of the body and essential for high level performance and tissue growth, should be placed on the same lofty pedestal as protein, carbs and fats. By consuming a well-balanced diet featuring an abundance of electrolyte-containing foods you’ll soon improve your electrolyte balance. But if you’re really wanting to boost your performance you’d be wise to also incorporate a top of the line electrolyte formula such as CARBION+ into you current training regimen.2 After all, your results, and every cell of your body, demand the best.References
- Conrad Stoppler, M., et al. Electrolytes. MedicineNet.com. [Online] https://www.medicinenet.com/electrolytes/article.htm#what_are_electrolytes Retrieved on 5.2.18
- Dolan, S. Electrolytes: Understanding replacement options. [Online] https://www.acefitness.org/certifiednewsarticle/715/electrolytes-understanding-replacement-options/ Retrieved on 5.2.18
- Felman, A. (2017, November 20). Everything you need to know about electrolytes. Medical News Today. [Online] https://www.medicalnewstoday.com/articles/153188.php. Retrieved on 5.2.18
- Johnson, H. H., et al. Effects of electrolyte and nutrient solutions on performance and metabolic balance. Med Sci Sports Exerc. 1988 Feb;20(1):26-33.
- Jung, A. P., et al. Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. J Athl Train. 2005 Apr-Jun; 40(2): 71–75.
- Maughan, R. J., et al. Fluid and electrolyte loss and replacement in exercise. J Sports Sci. 1991 Summer;9 Spec No:117-42.
- Von Duvillard, S. P., et al. Fluids and hydration in prolonged endurance performance. 2004 Jul-Aug;20(7-8):651-6.
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WORKOUT PLANS
FEATURED TRAINING PLANS
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Seven No-Fuss Metabolic Boosting Workouts for Rapid Fat Loss
With the ever-increasing number of pathogens we are exposed to on a daily basis, more and more people are encouraged to become fit, active and strong in order to eliminate or at least minimize any potential adverse effects – a task that has just become harder with the mass closure of gyms/fitness centers.
However, despite current mandates to not train in commercial gyms coupled with advice to self-isolate wherever possible, we can, and must, continue to build stronger and more resilient bodies so as to improve our immunity and overall health, to thrive and survive.
Provided in this first of a series of articles exploring the ways we may keep the gym fires burning is a home-training plan designed to improve health and vitality by maximizing metabolic efficiency.
With a heightened metabolic-rate courtesy of a pronounced afterburn effect we will be well on our way to experiencing exponential fat loss. With more metabolically-active muscle due to an emphasis on moderate-to heavy intensive weight training we may further optimize the fat burning response.
Both of these goals, and more, can be achieved with the workout-a-day program to follow, along with accompanying tips on how best to keep focused and stay strong when so many others are becoming increasingly more stressed.
While we may not be able to contain viral spread in the immediate term, despite taking numerous precautions including self-isolation, we can however continue to fortify ourselves against any potentially damaging effects.17, 21, 22 The first step requires changing up our training environment so we can continue to optimize our health and wellbeing while minimizing the risk of infection. This article, and those to follow, will show you various ways to do just that.
A Metabolic Boost for Meaningful Progress
It’s common knowledge in fitness communities that to supercharge the metabolic rate – to keep fat burning consistent and muscle retention on point – we must maximize our time in the gym. This means no wasted effort and just enough work to create the desired effect.
Unfortunately, many people have gotten caught up in the idea that to advance muscle gains and fat burning we must devote numerous hours each day to cardio and weights; the theory being that the more work we do, the greater our results will be. While such an approach may work for some and may eventually enable us to achieve our specific training goals, it may not be the wisest or most efficient option in the shorter term.
This is where HIIT (High Intensity Interval Training) enters the picture. With the advent of many different training approaches, each designed to fast-track fast loss while maximizing muscle gains, HIIT is the one system that appears to have continued to outpace the others in popularity. This may be due to the fact that it is more than just an effective cardio option.
Indeed, though most people use HIIT to obliterate fat reserves in the fastest possible timeframe, it’s equally effective in enhancing weight training intensity to both shorten training time and condense muscular overload.6, 9, 12, 13, 14, 15, 18, 23
An effective way to give the body a serious HIIT-augmented metabolic boost is to complete the following series of metabolic giant sets: 8-10 movements performed back-to-back, with two minutes’ rest between sets. Perhaps best of all, each metabolic workout should take no more than 25 minutes to complete and will require minimal training equipment. This makes the following program perfect for virtually any training environment and a great way to keep gains consistent when exclusively training at home.
Why Prioritize Metabolics?
If metabolic (HIIT) workouts are as effective as this article proposes, why then do most people tend to stick with more traditional resistance and cardio training protocols?
The reasons are many and include:
- Regular gym workouts (the typical three sets of 12-rep strategies and such) do produce results over the long term, perhaps just not as effectively and efficiently as metabolically-supercharged HIIT sessions.
- Metabolic training can be extremely gruelling and can take a great deal of discipline to commit to.
- Because metabolic sessions are typically shorter in duration, they may be perceived to be not as effective as longer workouts (the unfounded rationalization being that more equals more).
- Performing giant sets with minimal rest between sets and using multiple pieces of equipment can be difficult to achieve in regular, overcrowded gym environments (but they are perfect for home training).
Can ‘Metabolics’ Build Muscle?
- The short answer is yes. While metabolic training is often specifically geared toward improving cardiovascular fitness and fast fat loss it’s equally effective for adding quality mass. Several of the reasons for this are as follows:
- Metabolics can provide a different and more intensive training stimulus and can also be incorporated with more traditional protocols, allowing for a broader and more eclectic training repertoire. By hitting the muscles in a variety of different ways we may better enhance the recruitment of both fast and slow twitch muscle fibers. Over a shorter period of time this can lead to greater performance and overall size gains.
- Metabolics are just as effective at progressively overloading the muscles compared to traditional straight-sets approaches, provided sufficient resistance is used at all times. In addition, due to the oftentimes explosive nature of metabolic training we can achieve more in the way of fast twitch fiber engagement, and thus greater size gains (FT fibers having the greatest growth potential).10
- Metabolic sessions specific to building muscle can also have a pronounced cardiovascular effect. This means fewer specific cardio sessions may be required to achieve the same fat-burning objective. Thus, we may be spared from the potentially muscle-depleting nature of cardio (while great for fat loss and muscle building, excessive amounts of cardio can have the opposite effect, rendering muscle retention and fat loss an uphill struggle).
- As well as building muscle, metabolic workouts also enable us to become mentally stronger and more resilient, to push forward with optimism when others are caught up in the mass hysteria of COVID-19. As well, the planning and execution of each of the workouts to follow may provide a welcome distraction from the pandemic’s potentially devastating consequences (much of which may be beyond our immediate control).
Seven Metabolic Workouts for Home Gains
- Complete each of the following workouts Monday through to Sunday, then repeat for 12 weeks duration.
- Program modification requires as increase in training resistance wherever possible. Also, aim for a greater caloric burn by increasing cardio intensity (within the same space of time) wherever possible.
- Following the 12-week period, either continue in the same fashion, or incorporate several of your metabolic sessions (from below) into your regular training plan.
- Specific cardio training: complete the following HIIT session on Monday, Wednesday, Friday and Saturday mornings: alternate intensity on a stationary cycle: 40 seconds moderate pace/20 seconds high pace, for 25 minutes per session.
- Mind/Muscle connection: due to the often fast-paced nature of HIIT, along with the back to back scheduling of each movement to follow, many may be tempted to rush through each prescribed set. Don’t be this person. Instead, emphasise the mind/muscle connection, as would be expected for any other resistance protocol. Rather than speed through each set, take your time and feel each contraction (both positive and negative).4, 16, 20 This way you will not prematurely tire, but instead will continue to completion thus gaining a maximum hypertrophic response from each workout.
Equipment Needed:
- Variously weighted dumbbells (dumbbell = DB)
- Variously weighted kettlebells (if kettlebells are not available, use dumbbells) (kettlebell = KB)
- A training bench (with incline press, leg extension and pulldown functions)
- An outdoor area for sprints (note: if no outdoor area is available, use a treadmill)
- Stationary cycle
- Timer
Supplement Plan for Metabolic Enhancement
As mentioned, metabolic training can be ultra-intensive. However, with the right performance fuel, your sessions will be much easier to navigate and you’ll improve faster as a result.
Along with a daily high-powered ALLMAX multi VITASTACK pack as well as ALLMAX OMEGA 3 and GLUTAMINE for immune-system fortification (each of these being essential in today’s perilous times), it recommended that those embarking the program below take the following pre, intra, and post workout products to enhance staying power, boost intensity and preserve valuable muscle.3, 5
Pre-Workout
A high-powered pre-workout formulation featuring a wide selection of the most potent workout-enhancing ingredients, including Carnitine, Caffeine, Alpha-GPC, Synephrine and Hordeum Vulgare for fast and efficient fat-burning and extreme focus when its needed most.
Given the importance of quality carb intake on athletic performance, its often been said often that a workout without an adequate carb intake will inevitably fall flat.1, 2, 7, 8, 11 However, not all carbs are created equally. Take the wrong carbs at the wrong times and you may gain more fat than muscle, and your energy levels may plummet.
CARBION+ is the perfect antidote to this problem. With its optimal dosage of specifically engineered carbs (including the patented, highly-soluble Cyclo-D) phase-delivered to the muscles, you’ll experience steady energy through the entire workout along with greater blood sugar stability. Also packed with a highly bioavailable electrolyte complex, for optimal hydration and performance, CARBION+ is perfect for the high-paced, intensive workouts to follow.
Intra-Workout
A optimal 9:6:5 ratio of the three BCAAs Leucine, Valine, Isoleucine (a massive 8.18g total), along with its ease of assimilation and great taste, has given AMINOCORE the edge in BCAA supplementation. Taken intra-workout this product keeps the muscles in a positive anabolic state of advanced protein synthesis, which may lead to exponential muscle mass increases.
Pure high-grade whey isolates do not get any better than ISOFLEX. Compared to more basic isolate products, ISOFLEX uses an advanced extraction process to ensure each batch contains a full spectrum supply of bioactive protein isolate fractions and an exceptionally high protein yield per serving. With zero whey concentrate and no additional filler substances, ISOFLEX gives post-workout muscles exactly what is needed for full restoration, recovery and growth.19
In order to fast-track muscle gains, not only must we replenish immediately following our workouts but we must also set ourselves up for the training session to follow. Here, CVOL is perfect as it not only supplies a multi-source boost of high-grade Creatine, Taurine and L-Carnitine L-Tartrate to address post-workout muscle trauma but these and assorted additional ingredients such as Betaine and Beta-Alanine will also prepare the muscles for upcoming high intensity workouts. This is not only desirable but crucial when implementing a daily training schedule such as the one to follow.
Workout 1: Monday (evening)
Perform each movement back-to-back for one giant set
- Sumo DB Squats: non-stop for 1-minute
- Leg Extensions: non-stop for 1-minute
- KB Swings: non-stop for 1-minute
- High Knee Raises (standing stationary): non-stop for 1-minute
- Waist Twists (holding KB or DB with arms partially extended): non-stop for 30 seconds
- Lying Leg Raises: non-stop for 1-minute
- Lying DB Dead Bugs: non-stop for 30 seconds
- Sprints: non-stop for 30 seconds
Rest for two minutes, then repeat twice more for three total sets
Workout 2: Tuesday (morning)
- Alternating One-Arm Overhead KB Presses: non-stop for 1-minute
- Press-Ups: non-stop for 1-minute
- Flat-Bench Alternating DB Presses: non-stop for 1-minute
- DB Lateral Raises: non-stop for 1-minute
- DB Front Raises: non-stop for 1-minute
- Incline DB Presses: non-stop for 30 seconds
- Standing DB Flyes: non-stop for 30 seconds
- Dumbbell Punching: non-stop for 30 seconds
Rest for two minutes, then repeat twice more for three total sets
Workout 3: Wednesday (evening)
Perform each movement back-to-back for one giant set
- Alternating DB Rowing: non-stop for 1-minute
- Close-Grip Lat Pulldowns: non-stop for 1-minute
- Lying DB Pullovers: non-stop for 1-minute
- DB Shrugs: non-stop for 1-minute
- Alternating Kettlebell Swings: non-stop for 1-minute
- Vertical Jumping (touching point on wall): non-stop for 30 seconds
- Jumping Jacks (Star Jumps): non-stop for 30 seconds
- Crunches: non-stop for 30 seconds
Rest for two minutes, then repeat twice more for three total sets
Workout 4: Thursday (morning)
Perform each movement back-to-back for one giant set
- Sprints: non-stop for 30 seconds
- Standing Alternating DB Lunges: non-stop for 1-minute
- Sprints: non-stop for 30 seconds
- Goblet Squats: non-stop for 1-minute
- Sprints: non-stop for 30 seconds
- Leg Extensions: non-stop for 1-minute
- Sprints: non-stop for 30 seconds
- Lying DB Dead Bugs: non-stop for 1-minute
- Sprints: non-stop for 30 seconds
Rest for two minutes, then repeat twice more for three total sets
Workout 5: Friday (evening)
Perform each movement back-to-back for one giant set
- Arnold DB Presses: non-stop for 1-minute
- Clapping Press-Ups: non-stop for 30 seconds
- Flat-Bench DB Flyes: non-stop for 1-minute
- DB Bent Lateral Raises: non-stop for 1-minute
- Dumbbell Punching: non-stop for 30 seconds
- Alternating DB Hammer Raises: non-stop for 1-minute
- Incline DB Close (Crush) Presses: non-stop for 30 seconds
- Standing DB Flyes: non-stop for 30 seconds
Rest for two minutes, then repeat twice more for three total sets
Workout 6: Saturday (evening)
Perform each movement back-to-back for one giant set
- Renegade Rows: non-stop for 1-minute
- DB Rowing: non-stop for 1-minute
- Wide-Grip Lat Pulldowns: non-stop for 1-minute
- Lying Alternating DB Pullovers: non-stop for 1-minute
- DB Shrugs (to rear): non-stop for 1-minute
- One-Arm Pulldowns: non-stop for 30 seconds (each side)
- Scissor Jumps: non-stop for 30 seconds
- High Knee Raises (standing stationary): non-stop for 1-minute
- Crunches: non-stop for 30 seconds
Rest for two minutes, then repeat twice more for three total sets
Workout 7: Sunday (morning)
Perform each movement back-to-back for one giant set
- DB Curls: non-stop for 1-minute
- Two-Arm Triceps Kickbacks: non-stop for 1-minute
- Standing Kettlebell Pullovers: non-stop for 1-minute
- Incline DB Hammer Curls: non-stop for 1-minute
- Two-Arm Overhead DB Triceps Extensions: non-stop for 30 seconds
- Bench Dips: non-stop for 1-minute
- Close-Grip Dumbbell Presses: non-stop for 30 seconds
- Behind-the-Back DB Forearm Flexor Curls: non-stop for 1-minute
Rest for two minutes, then repeat twice more for three total sets
References
- Brinkworth, G.D. et al. (2009). Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function. Arch Intern Med.;169(20):1873-1880
- Burke, L. M. et al. (2006). Energy and carbohydrate for training and recovery. J Sports Sci. Jul;24(7):675-85.
- de Oliviera, D. C. et al. (2016). Glutamine metabolism and its effects on immune response: molecular mechanism and gene expression. Nutrire 201641:14
- Halperin, I. et al. (2016). The mind–muscle connection in resistance training: friend or foe? European Journal of Applied Physiology April, Volume 116, Issue 4, pp 863–864
- Hajianfar, H. et al. (2013). The effect of omega-3 supplements on antioxidant capacity in patients with type 2 diabetes. Int J Prev Med. May;4(Suppl 2): S234-8.
- Heydari, M. et al. (2012). The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. Journal of Obesity Article ID 480467, 8 pages
- Hu, T. et al. (2012). Effects of Low-Carbohydrate Diets Versus Low-Fat Diets on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled Clinical Trials. Am J Epidemiol. Oct 1;176 Suppl 7:S44-54.
- Hevor, T. K. (1994). Some aspects of carbohydrate metabolism in the brain. 76(2):111-20.
- Irving, B. A., et al. (2008).Effect of exercise training intensity on abdominal visceral fat and body composition Med Sci Sports Exerc. Nov; 40(11): 1863–1872.
- Jansson, E. et al. (1990). Increase in the proportion of fast-twitch muscle fibres by sprint training in males. Acta Physiol Scand. Nov;140(3):359-63.
- Jeukendrup, A. E. (2004). Carbohydrate intake during exercise and performance. Jul-Aug;20(7-8):669-77.
- Jelleyman, C. et al. (2015). The effects of high-intensity interval training on glucose regulation and insulin resistance: a meta-analysis. Obes Rev. Nov;16(11):942-61
- Kong, Z. et al. (2016). Short-Term High-Intensity Interval Training on Body Composition and Blood Glucose in Overweight and Obese Young Women Journal of Diabetes Research Article ID 4073618, 9 pages
- Milanovic, Z. et al. (2015). Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Med. October, Volume 45, Issue 10, pp 1469–1481
- Mangine, G. T., et al. (2015). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiol Rep. Aug; 3(8)
- Marchant, D. C., (2009). Attentional focusing instructions influence force production and muscular activity during isokinetic elbow flexions. J Strength Cond Res. Nov;23(8):2358-66.
- Nieman, D. et al. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science Volume 8, Issue 3, May 201-217
- Nejmeddine, O. et al. (2017). Effects of high-intensity interval training on body composition, aerobic and anaerobic performance and plasma lipids in overweight/obese and normal-weight young men. Biol Sport. Dec; 34(4): 385–392.
- Pasiakos, S. M., et al. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. Jan;45(1):111-31.
- Rusin, J. Developing a mind muscle connection for maximum hypertrophy. [Online] https://drjohnrusin.com/developing-a-mind-muscle-connection-for-muscle-hypertrophy/ – retrieved on 18.3.20
- Rakobowchuck, M. et al. (2008). Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans. Am J Physiol Regul Integr Comp Physiol. Jul 295 (1), R236-42
- Sellami, M. et al. (2018). Effects of Acute and Chronic Exercise on Immunological Parameters in the Elderly Aged: Can Physical Activity Counteract the Effects of Aging? Frontiers in immunology, 9, 2187.
- Thomas, M. H., et al. (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 9(2): 159–167.
[post_title] => Home Workout for Rapid Fat Loss
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[post_content] => Are you looking to add something different to your workout routine?
When you’re in a gym, you may find yourself tempted to go for the more intense machines and heavier weights. You’re there to build muscle mass after all, and you’ll want to progress as much as you can in one session.
This is why you’ll see a lot of people invest a lot of time in barbell exercises. Doing things like the bench press puts a lot of pressure and strain on your muscles, allowing for fast development. Have you considered adding in some landmine exercises, though?
It’s a heavily underrated exercise tool that, true to its name, can help you get explosive gains with each session. To find out how you can utilize the landmine in any gym that you go to, read below. Here are our favorite exercises that use the gym’s hidden gem.
Landmine Squats
This is among the best landmine exercises despite being a simple one. This exercise covers the usual muscles that basic squats cover. The quadriceps, glutes, and hamstrings all get a good workout with this.
However, it also covers muscles upper parts of your body. The trapezius, deltoids, obliques, and rectus abdominis also get worked out with a good session. Even the scapular stabilizers by your shoulder blades get attention when doing this.
This is because you also exert effort to lift the bar that you hold by your chest with each squat.
To perform effective landmine squats, you first need to assume the proper stance. First, place your feet at shoulder width to stabilize yourself. With your palms facing up, grip the bar and set it at chest level.
Engage your core while bending your knees to lengthen your spine as you do your squats. Stop when your thighs are parallel to the floor and start to engage your glutes. Slowly start to stand up and return to your start position.
Doing this is a great way to develop even the smallest muscles on your back. You can add more weights to the bar to increase the intensity of your squats. Because of how simple it is, it’s one of the best barbell exercises to do if you want to stay fit at home.
Landmine Rows
If you’re looking to develop your back muscles, landmine rows are the best way for you to do so. A basic row has you standing over the bar with your knees only slightly bent.
You grab the bar with one hand and lift it close to your chest before lowering it again. You do reps with this with each hand. This develops muscles ranging from your shoulder to your back, to your arms.
Different landmine row variations can help develop different muscle groups. The cross-body row, for example, is a much lighter exercise to help develop the muscles along your arm.
This variation has you on one side of the bar, instead of standing right on top of it. You stagger your feet to balance yourself and grab the bar with only one hand. You point down towards the floor with your other hand.
Doing this stretches the ligaments in one hand, stretching out your body more. You then row your the bar until your elbow points to the wall. It’s one of the strength building exercises that don’t strain you as much.
Another variation is more intense, but safer for people with back problems. The bent-over row allows you to stand taller as you row. This is because the weight isn’t directly downward, meaning gravity doesn’t have as much of a pull on the bar.
This is a great way to work your rear deltoids and rhomboids. You can add accessories like a V-grip to have a more comfortable time pulling the bar to your chest.
Landmine Press
If you’re looking to develop your arms and back muscles at the same time, the landmine overhead press is a great way to do so. This is the perfect workout for anyone with a shoulder injury. A rotator cuff injury often prevents people from developing their shoulder and some of their back muscles.
Overhead presses with the landmine don’t put strain on the shoulders. This is because the slight angle of lift puts most of the strain on the back. This makes it one of the better barbell exercises as it’s easier and safer to perform compared to a traditional shoulder press.
To assume the position, you first stand in front of the landmine while you hold the bar at its tip. With the bar in hand, take some small steps back until you’re leaning towards the landmine.
Press your weight onto the bar, and lift it overhead until your arms are by the sides of your face. That’s one rep, and around 20-25 is great for one round.
There are also some press variations for you to try. The Pigeon Press has you kneeling to increase core demand. It’s a great way to increase core strength while developing upper body strength.
If you don’t have problems with your shoulders, you can try one of the more intense variants of these landmine exercises. The banded push press involves a resistance band that you stand on.
You then loop the band around the bar to increase the effort it takes to push it overhead. What’s great about this is that it improves your control of the bar. It can drastically improve endurance and athleticism if paired with the right diet.
Landmine Deadlift
Deadlifts and bench presses are among the most demanding barbell exercises around. They take a lot of effort, which is why you need someone to spot you while you’re lifting the bars. With the current health situation, though, it’s not advisable to have someone close to you.
With a landmine, you won’t need a spotter. First, you need to stand in front of the landmine with your feet farther apart than usual. You’ll need a strong base to support the weight you’ll lift.
Grab the barbell off the floor, making sure your knees are soft and bent right while squatting. With a firm grip, raise the bar until your back is flat. Leave your arms slack while doing so.
Leaving your arms relaxed ensures a total body workout. Lifting will focus more on your forearms and shoulder muscles. It’s one of the few landmine barbell exercises that provide good development all over.
If you want a more intense deadlift workout, try the 2 to 1 variation. You’ll need to assume your proper deadlift form to pull this off. It’s the most demanding of the landmine exercises, so you should prepare for the effort you’ll exert.
Once you’ve assumed the stance, bend your knees enough to pick up the bar. Once you have a firm underhanded grip, quickly lift the weight all the way up. Make sure that you’re lifting only with one hand as it passes your head and goes up.
As you place it down, grab it with your free hand. You’ll then lift it with the free hand, swapping hands between reps. It’s a great way to develop your upper body quickly.
Landmine Lunges
This workout is a great one for you to do if you’re still starting in bodybuilding exercises. You only need to stand with the landmine in front of you. Place both hands on your torso and grip the barbell with one of them.
With the foot on the same side you’re gripping the barbell with, step behind and drop. Your knee should be hovering right above the floor. This is the reverse lunge and it’s great at developing every muscle in your legs.
You can also do regular lunges to improve your core control and lower body stability. When doing this, you push the weighted landmine against your body as you move forward.
Doing this puts some strain on your shoulders and your core. Your goal is to prevent the landmine from shaking too much as you lower it while withdrawing from your lunge.
What’s great about these landmine barbell exercises is that they also help you strengthen your hips and ankles. It’s one of the landmine exercises that promote total body development. It’s a great way to prepare your body against the degeneration of your ankles and hips as you age.
For professionals, you can amp up the routine by adding more weight plates to the bar. Doing this will further test your stability and strength as you perform each lunge.
Add These Explosive Landmine Exercises to Your Next Session
Explosive gains are something that you’re sure to have with the help of these landmine exercises. You’ll see noticeable progress with your strength and mobility as well as seeing improved muscle gains when added to your current training program.
[post_title] => Explosive Landmine Exercises to Maximize Your Gains
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Posted on TRAIN @ HOME SERIES Home Workout for Rapid Fat LossSeven No-Fuss Metabolic Boosting Workouts for Rapid Fat Loss With the ever-increasing number of pathogens we are exposed to on a daily
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Posted on TRAIN @ HOME SERIES Explosive Landmine Exercises to Maximize Your GainsAre you looking to add something different to your workout routine? When you’re in a gym, you may find yourself tempted to
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