Bodyweight circuit exercises, for beginners

Pushups for bodyweight training

Bodyweight circuit exercises for beginners is a trending subject in 2020. This information is based on relevant searches done in Google.

This naturally stands to reason that since the covid-19 pandemic has affected so many people, body weight training makes it easy for people to train at home without having to go to the gym and risk getting sick, aside from many places, including gym’s getting shut down during this pandemic.

Even before the onset of the covid-19 pandemic, body weight training exercises have become a popular thing with many people over the past few years.

Today we will be taking a look at doing body weight exercises as a circuit, and the exercises will be targeted more for the person that is new to training and is looking for a good way to incorporate compound exercises for large muscle groups without additional weights.


Why body weight exercises have become so popular

Since the covid-19 pandemic has taken an effect on people on a global scale, many gyms have shut down and is causing people to stay at home and train. Not everyone has the equipment or the space at home to set up all kinds of workout equipment.Born Tough

Even before the covid-19 pandemic has made an impact on people, body weight exercises have been a trending thing these days, not only this year, but it started approximately a few years back. Before 5 years ago, you never heard people talking about using body weight exercises as a norm for their workout programs.

Why body weight exercises as a circuit

Bodyweight exercises can yield great results over a short duration. Since there is no workout equipment involved, you can make quick and easy transitions between exercises with short rest intervals.

You can combine cardio with strength training by performing cardio sessions such as burpees and strength training exercises. Following this style of training will keep your heart pumping while developing muscle size and strength.

Bodyweight circuit training has the capacity to burn fat at a higher rate and will trigger a higher metabolism. Even after your workout is over, your system will still continue to burn calories at a faster rate than normal.

Just a half hour training session will increase your metabolic rate for 10 hours. No matter what fitness level you are at, it will be a challenge. Bodyweight training can be easily modified whatever your fitness level or age.

Simply resting for shorter periods, adding extra reps, performing the exercises quicker or slower to match your needs or preference are easily attainable with body weight training and you can do this type of workout virtually anywhere.

The importance of compounding

Compounding your exercises is a great way to incorporate a training program for building muscle size and strength because compound exercises work more than one muscle group at a time so they will naturally burn more calories and they take more energy to perform.

Compounding your exercises as a whole works the large muscle groups which are a good way to build muscles instead of relying on doing so many exercises that work only one muscle group at a time like spending hours doing reps with dumbbell fly’s or front laterals.

You can spend hours working out on exercises like dumbbell curls and side laterals which feel good doing them and they are good exercises for working out the muscles, but to get serious with adding muscle to your frame, the best way to go about doing that is spending the majority of your workouts performing compound moves.

Dumbbell curls work great for developing the biceps, but they do not involve more than one muscle group like compound exercises do.

These exercises will stimulate the larger muscle groups and will give you the greatest chances of developing muscle size and strength, and you will want to make sure that you perform the compound exercises in the earlier stages of your workout so that you have more energy to perform these compound exercises.

Simple compound training exercises

If you want to incorporate some of these other non-compound exercises that only stimulate one muscle group at a time, you can by all means add them in at your own discretion, but that is also to say if you have the availability of free weights, and whether if you workout at home or a gym, or if your gym is open.

The exercises included in this post are designed more for the beginner, if you are more experienced with you’re training, you can by all means incorporate this training program as well, the exercises laid out in this post are your standard compound exercises and are a great route for getting you going on you’re training.

When you perform these exercises in a circuit, you will be performing each one back-to-back moving swiftly from one exercise to the next, and once you have completed all five exercises, take a 1 – 2 minute breather and then repeat these five exercises over again.

The rep scheme that you follow is dependent on what you’re training goals are. If you want to work on developing muscle, work at an 8-12 rep scheme, if you are more interested in developing your cardiovascular health or lose weight, go for 15-25 reps.

Stretching
It is always important to stretch before getting in a workout.

If you are brand new to working out, you may want to start out performing 1 Circuit of these 5 exercises, and after you have grown accustomed to doing them and feel comfortable, you can move on to performing these exercises for a second circuit, so on and so forth.

Conclusion

As with any training program, you will need to exercise time and patience before you start to see much of any results, but the important thing is that once you have started on something that you feel serious about, it is important that you stick with it and keep pushing hard to see the results that you desire.

Another thing is if you are new to training, you might want to check with your doctor first before getting started on any training program, because incorporating a high intensity workout such as this that involves compound exercises in a circuit can be quite vigorous and demanding on your heart and lungs.


When following a rigorous training program, it is necessary to take in the proper nutrition required for energy and building muscle, sometimes it can be difficult to take in the adequate nutrients that we need just from food alone, so I invite you to check out one of my reviews on supplementation.

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If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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Kettlebell workout exercises – vs dumbbells

Kettlebell swings

What is the advantage of using kettlebells over dumbbells? kettlebell workout exercises – vs dumbbells

Kettlebells can be implemented in the same fashion as dumbbells. Depending on how you workout with them, there will be little difference between them. Some people you see in the gym insist that its a waste of time doing the same exercises with kettle bells as you would with dumbbells.

Kettlebells should be used for pendulum type exercises such as kettle bell swings because the weight isn’t balanced in the same way as a dumbbell. Different tools for different goals.

Your typical exercises like curls and dumbbell presses that you would normally perform with dumbbells are best performed with dumbbells. You can do these standard exercises with kettlebells, but the balance will be different and the kettlebells may put too much strain on joints like your wrists, elbows and shoulders.

I don’t suggest that one is better than the other, each works best for its own type of weight-training. For the most part, it comes down to what your goals are and don’t be afraid to switch workout styles around frequently.

How does balance come into play?

Kettlebell swings are a great way to increase your heart rate, burn extra fat and tone muscle, but where they make a difference compared to working out with the standard dumbbell is how kettlebells can target your muscles in a different manner.

Kettlebells are a very useful tool for people interested in building a base of strength and mobility. Many times people are afraid to overload their system pounding out heavy squats and deadlifts.

Instead of lugging a heavy barbell over your shoulders, you can perform these exercises with a pair of kettlebells and drop the risk of injury or accident. You can also spice up your leg workout using kettlebells for lunges and the farmers walk.

Kettlebells also work great for more dynamic movements, where a dumbbell or barbell may be more difficult to use.Kettlebells and dumbbells

What is the objective of using dumbbells?

Dumbbells are a great way to stimulate your muscles when performing standard muscle building exercises that you can otherwise do with a barbell, but with the fixed position that a standard bar gives you, you will be able to lift more weight, but you will get a less range of motion than you would with dumbbells.

For example, when doing barbell curls your hands are in a fixed position, “palms facing up”, but when you do the same curl with dumbbells, you are open to rotating your wrists which will target your biceps at a different angle.

The best way to stimulate a muscle for growth is to target it from different angel’s. Another variation that you would perform with dumbbells but would otherwise be difficult to do with a barbell are the hammer curls.

Another variation that you can master when using dumbbells over a barbell is the dumbbell row. Barbell rows you pull the weight back to your midsection with very little shoulder movement, with dumbbell rows you can get that extra stretch by letting the dumbbell swing forward along with your shoulder at the bottom of the exercise.

What is the objective of using kettle bells?

Unlike the standard dumbbell, a kettlebell’s center of mass is extended beyond your hand, this implements a swinging movement. The kettlebell makes swinging movements easier with added safety, grip, arm, wrist and core strengthening.

The weight of a kettlebell is distributed unevenly and the unique shape of a kettlebell provides for easier handling. While the kettlebells unique design won’t necessarily make it easier to do the exercises that you would normally do with a dumbbell, the kettlebells design will make it easier to perform any swinging type of exercise which are designed to implement muscle targeting to an all new level and will help with increasing calorie expenditure.

Training with both dumbbells and kettle bells

I have always talked on the importance of switching things around in your training and keeping things fresh. Barbells, dumbbells and weight machines are all great ways to work your muscles and keep your results coming, but different aspects of your training can still become stale and as they always say, “variety is the spice of life”.

Kettlebells don’t only fit into the realm of building muscle and strength training, but kettlebells also come in handy for programs such as HIIT training.

You can include a lightweight pair of kettle bells into your HIIT training routine for added resistance, and after the additional weight gets to be a little much, you can always drop the weight and push on further without the added weight of kettlebells.

Kettlebell exercises

Below I have a list of 8 kettlebell  exercises that you can do at home or in the gym. These exercises are all great for building muscle, strengthening and carving out the physique that you have always wanted.

1- kettle bell swings

Kettlebell swings are great for your gluts, legs, and lower back, you can go heavy, but you should get a good technique down with a lighter kettlebell before adding too much weight. To perform a swing with proper form, you have to thrust your hips to get the kettlebell up, don’t use your arms.

2- hand-to-hand swings

Use the same exact form as regular swings. The only difference is you only have one hand on the kettlebell and switch hands at the top. Switching to one-handed swings isolates one side at a time which makes it harder and helps improve stability. You’ll need to use a lighter weight than with a regular swing, since you’re only using one arm.

3- figure 8s

This is the most complex of these exercises. The hinging movement is similar to swings, but instead of swinging the bell forward, you swing it with one hand from your rear to the chest. Figure 8s will add more arm work because its similar to an uppercut as you transition through.

4- halos

This move works your shoulders, chest, and core. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.

5- Russian twist

Sit with your legs bent and feet flat on the floor. Lift them up off the ground, crossing legs, and leaning back about 45 degrees with the kettlebell in front of your chest. Rotate your torso from left to right by twisting at the waist and swinging the kettlebell across your body.

6- sumo deadlifts with high pull

Your form should be similar to a traditional deadlift, except your legs should be wider than shoulder-width distance and your feet should be turned outward. You might need to go lighter here than with a deadlift, because you’re adding in arm work.

7- push presses

This move mostly works your arms, but also involves the hamstrings, calves, and gluts. The bend in your legs will be less than a full squat, approximately a 3 to 4 inch dip. Try to keep the dip and press all in one fluid motion, the additional leg movement will make the press go smoother.

8- farmers walk

Grab a pair of kettlebells, one in each hand, keeping your back flat and core engaged the same way you would for a deadlift. Hold both kettlebells in the center of the handle, walk forward 30-50 feet, turn and repeat the farmer’s walk back to your starting point.

Conclusion

Kettlebells and dumbbells can easily be identified by their appearance. However, without a deeper knowledge of application to training and bio mechanics, the physical differences have very little bearing.

For example, it’s easy to see that in appearance, the kettlebell and dumbbell look very different from one another, but how will this change the kettlebell’s best uses in training? and will the evenly displaced weight of the dumbbell heads shift the mechanics of the application?

Kettlebell differences

  • Constructed with cast-iron
  • Weight sits below the handle
  • Handle can accommodate two hands

Dumbbell differences

  • Construction varies
  • Weight is evenly displaced
  • Handle accommodates only one hand

The physical differences are pretty easy to see, but understanding their mechanics is crucial for application. Each implement’s their own use in training.


For further reading-

You can check out one of my reviews on supplementation for a better insight into muscle building products, their benefits and how they can impact your diet for better results.

Also check out Gold Standard 100% Whey protein powder.

Having the proper motivation and mindset is a big part of achieving your goals, If you don’t have the determination to keep progressing forward, It will be difficult to realize your full potential. Often I find my motivation through reading informative content such as Muscle & Fitness.

There are other great ways that can help you with developing the motivation to keep progressing forward on your journey, like searching out a wealth of great information such as YouTube videos.

Whatever you find to be your best motivators, stick with them, because they will be your best friend in seeing you through with whatever the goal is that you are interested in accomplishing.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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Back training at home – without weights

Building a muscular back.

These are some difficult times we are living in right now with the covid pandemic going on, with more people trying to stay at home and keeping themselves distanced from others, it can be a challenge to get a good workout in, but there is definitely the option of training at home and not everyone has access to free weights or weight machines in their own home, so I thought this would be the perfect opportunity to introduce back training at home without weights.

Back training is a very rigorous type of workout that can take a lot of energy. So in today’s post I will be covering some back training exercises that you can do in your own home without weights, the only additional apparatus you will need is a door-jam bar.

The type of chinning bar that I use is a door-jam chinning bar which I feel works perfectly sufficient to accommodate what I need to achieve in my own back training routine at home. So for anyone who is interested in training at home and would be interested in some exercises for back you can do in your own home as well as some tips and tricks, follow along as I will lead you on this in-home back training routine.

What types of exercises work best?

I have found that the best, and actually only back exercises are ones that are referred to as combination moves which means that you are working more than one muscle group at a time. For example barbell rows stress the back, but there are other muscle groups that come into play, such as biceps and rear deltoids.

Since this post is talking about exercises that you can do without weights, obviously barbell rows do not fit into this category, an exercise that you can do in place of the barbell rows are wide grip pull-ups, this is not the typical kind of pull-ups you are thinking of when using a chinning bar, but rather you put two chairs back-to-back with a bar or even a broomstick braced across the back of each chair, lie down on the floor on your back between the chairs grasping the bar and you pull yourself up keeping your heels on the floor, this exercise is a great rowing exercise which is simulating the barbell rows.

Other exercises that will work great for training your back are various chinning exercises. First there is wide grip chins keeping your palms facing away from you with a slightly wider than shoulder width grip, second is the reverse grip chins, you have your palms facing towards you with a shoulder-width grip.

The final exercise I have listed are hanging shrugs which are a different variation that you can use in place of the barbell or dumbbell shrugs. Some people like training traps with shoulders while others like training their trap muscles with back, I have tried both variations but I for the most part have always enjoyed training traps with back.

When performing the hanging shrugs, you can either have your palms facing away from you or facing toward you, it is a personal preference, although rotating your hands either way will target your traps at a different angle, it may be best to try performing this exercise with both hand grips and see which way you prefer the best.

Start this exercise out with a shoulder-width grip hanging down with your arms at full length and slowly shrug body weight upwards not using your arms, just strictly use a shrugging motion. This exercise is a completely different variation to the typical shrugs that you may be used to, but when you perform this exercise right, and get used to performing them, they can be a very effective method.

The importance of combination moves

Combination moves can be a very effective way to train anybody part, especially if you are training for muscle size. When it comes to back training, any exercise that you do for back will involve other muscle groups. The only exercise in this program that would be considered an isolation move would be the hanging shrugs, when it comes to any of your typical rowing moves or chinning moves, they will all involve more than one muscle group at a time which is excellent for muscle stimulation as well as burning calories and speeding up your metabolism.

How often should you train back?

If you are new to weight training, I would suggest that for your first six months of training you stick to training each body-part once per week, once you have graduated to six months of training, you can increase your training sessions to twice a week per body part. This not only goes for back training, but any muscle group that you train.

What exercises are best for each individual back segment?

For this list of body weight back training exercises, I have a list below of each exercise noted with its typical muscle range that it will work.

  • Broomstick pull ups

This exercise is a rowing move, so it will typically work the overall thickness area of your back.

  • Wide grip chins

Wide grip chins will develop the width, or upper lateral muscles of your back.

  • Reverse grip chins

Reverse grip chins target your lower lateral muscles.

  • Hanging shrugs

Hanging shrugs develop the trapezoids (traps)

Conclusion

Back training never used to be one of my favorite muscle groups to train because they can take a lot of energy out of you, but after consistently training back and training in as efficient manner as possible, that is making the best use of my time with training, making sure that I train back with maximum intensity, I started to see decent results and soon back became one of my favorite muscles to work.

Once you get used to performing these exercises that I laid out in this article, you can experiment and come up with some different variations of your own and customize your own personal back training program.


After training back, I always make it a point to take in some protein immediately after a training session. I always like to rely on using Gold Standard 100% Whey protein powder with milk.

If you are interested in checking out a product review on Gold Standard 100% Whey protein powder, simply click on the link.

If you have any questions or concerns, please feel free to contact me or leave a comment in the box below.

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College football games today – how do they train?

College football

How do college football players train to get in shape during the off-season for their games? Is their way of training any different from any other fitness trainers? or do they have their own special training regimen that they do in order to prepare for their football season.

Today we are going to be taking an interesting look into college football games today and how do they train during their off-season? What is the life like of a pro football player in training and what type of training regimen do they put themselves through to get into shape when football season rolls around?

Basically it depends a lot on the football trainers style and what role he plays in the game, but for the majority of football trainers, their workout styles aren’t much different from anyone else’s. It is a quite versatile approach between free weights and machines, body weight training and endurance training.

Today we are going to look at some different versatile approaches that many football players incorporate into their training during their off-season, this can be a good time to look into exactly how they are training and how they benefit from it.

College football games today, has their style of training changed?

Many teams use a traditional schedule that can involve a player’s day off, either Sunday or Monday, and then engage in padded practices on Tuesday, Wednesday and Thursday and then a no-pads walk through on Friday.

Whether a team’s walk through is Thursday or Friday, the timing of post game days off can be a matter of preference. Some coaches prefer giving Sunday off, others Monday. Teams are finding different ways to help players recoup from the rigors of game day.

Currently college football players engage in rehab, massages and yoga, then they have a recovery day and stretch. Further recovery involves massage, hot tub, and cold tub which makes for excellent recovery for after the game.

Massages are also made a practice, a 30-minute massage, and then go for a run then finish off with a swim.

Many of the players do a pool workout and swim a lap and work on mobility and flexibility. This is a great way for recovery after a game. If you sit around you will have a tendency to be stiff and come Monday, the players can’t move and their joints hurt, but getting in the pool is relaxing and good for their recovery.

They also make an end-of-week schedule but practices on Sunday. They lift in the weight room first then have a short practice. There are no pads, helmets only. Basically there have been a few small changes, but for the most part the typical regimen of training tactics has remained the same.

They have taken days off after the games before but that is the last thing you want to do when your body is beat up and sore is sit there because that’s not a good practice. It is necessary to get the blood flowing throughout your muscles so they can recover.

They make it their aim to peak on game days, gradually come down on Sundays and Mondays and start going back up on Tuesday to peak on Wednesday, back down on Thursday and gradually back up on Friday leading into Saturday.

How do college football players typically train?

College football players typically have a good amount of lean body mass and a low percentage of body fat. Generally most any athlete has the goal to be as lean as possible.

So, how do college football players build such impressive physiques? Football players train with short bursts of intense exercise followed by a rest period of almost 5 times as long as the work. The body’s response to that type of work-to-rest ratio results in a definite increase in lean muscle mass, a decrease in body fat, a lower heart rate, and increased cardiovascular health.

These are results that I think the majority of us are all looking for whether we are athletes or not.

Is their way of training any different from any other fitness trainers?

Training approaches vary, there are different ways of training, there is a different training approach in accordance with what your physical fitness goals are. If a person’s goal is to lose weight, they are naturally going to have a different strategy for their training than someone who is interested in building muscle.

For the hard core strength seekers that are interested in building strength are naturally going to follow a different training approach than someone who is training for a marathon run.

A training program for a football player is going to be designed in a way that will develop their strength, increase speed and bolster up their cardiovascular system.

In the next section I will cover a basic training approach that a football player might use to develop their speed, strength, coordination and endurance.

A football players off-season dedication

Here is a rundown of the five basic moves that college football players incorporate in their training to prepare themselves for their game season.


  • Wind sprints

Playing football requires quick bursts of effort for about 6-10 seconds followed by 30 seconds of recovery time. Wind sprints effectively train football players, but they also help you burn fat because the benefits of the high intensity exercise keep the heart elevated and metabolism up during resting periods.

  • Power cleans

Power cleans are essential power developing exercise for a football player. This exercise trains all the basic movers of your body. Power cleans also build explosion and athleticism. Power cleans also boost your heart rate and metabolism helping you burn calories and fat. Use a barbell with moderate weight.

  • Plate pushes

The plate push is an exercise that boosts your heart rate and intensity level in your workout. Simply take an Olympic plate or bumper plate (bumper plates work best) and set it on the floor in an open area where you have at least 10 yards to work with. Position yourself in the bear crawl on all fours behind the plate. Put your hands behind the plate and push it across the floor. Be sure to stay low and drive your knees with power. Push the plate across the floor without stopping for 10 yards. If you are struggling with friction on the floor or are on a surface that you do not want to scratch or mark up, you can use a towel underneath the plate to reduce the friction.

  • Bear crawls

Bear crawls are a full body exercise that focuses on developing your motor control. A bear crawl might be used by a college football coach as an intense conditioning tactic or even for disciplinary measures.

  • Push press

A push press is simply an overhead press with a barbell aided by a ¼ to ½ squat jump.


Conclusion

There are various styles of training, for each goal, there’s a specific style of training that caters to what each individual is trying to accomplish. I personally have never played football but I have always found it interesting to know how football players train, professional or college.

It is understandable that a football player will need to build their strength, especially depending on what position they play. But I think that no matter what position a football player is in, they need to develop their speed and endurance.

The training program outlined above is a good challenge and will accomplish your fitness goals no matter what aspect you are looking to accomplish. Whether it’s strength, speed, agility or endurance.

For the average person that’s reading this article may not be interested in training to get in shape for football, but if you are interested in building muscle, strength, endurance and maybe even some speed, this can be a great idea to develop your own personal training program.

Always remember that when taking on a training program of a high intensity nature such as the training exercises outlined above will allow you to do, you will need to take in an ample amount of healthy food to power you through an intense workout.

Along with a healthy diet, it may be of benefit to include supplementation for an additional boost to give you the protein for muscle and nutrients to give you the energy to power through a difficult workout.

You can check out a great supplementation product that will help with increasing your energy and endurance to help power you through your workouts, simply click on the link below.


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Weight training morning vs evening – which is best?

Cardio training at the gym

Are you a morning person? Do you get your best work done early in the morning? Or are you a night owl? Uncovering what can be the best time for you, weight training morning vs evening, engaging in you’re training during the time that is best for you will help with seeing better results.

I have always been the type of person that gets his workout in, later in the day, generally in the evening after my work for the day is done, but that doesn’t necessarily work the best for everyone.

Some people workout early in the morning because they have more energy and find it more exhilarating to get a good workout in, early in the day because it also helps them to be more productive throughout the rest of the day.

Not everyone is able to have the time in the morning to dedicate toward working out. But in this post I will be uncovering which is the best time of day for working out, morning or evening, or does it even matter.

Morning trainers

It has often been thought that people who train in the morning will have more energy to train, because earlier in the day they will have more energy which will give them a more enthusiastic training session because they are filled with fire.

Is this necessarily the case? Not everyone is a morning person and feels like popping out of bed at 5 or 6 in the morning to start doing a workout. Some people, after they get up in the morning they need to have time to get the kids off to school, drink their morning coffee and find a little motivation.

Evening trainers

For other people, training later in the day can be better because when having to work a regular nine-to-five job, you need to have some time in the morning to eat breakfast and drink your morning coffee and finally head out to work.

Once you have accomplished your daily tasks and finished your working day, it simply makes more sense to get your workout in later in the day, and not only that it can be a more sensible thing depending on what your schedule is, but it has been a proven fact that people are more flexible later in the day.

If you find yourself getting up in the morning with the intentions of working out and you don’t spend enough time stretching and warming up to limber yourself, there can be a better chance of injury through a muscle pull or tear due to a lack of limberness early in the morning.

Exercise before eating

Is there a better chance of burning more calories through exercise before you eat breakfast? Not necessarily. No matter what the time is during the day you exercise, you will stand a pretty equal chance of burning the same amount of calories through exercise, whether it is early or late in the day or if it is before eating or after eating.

Sense of commitment

Working out first thing in the morning doesn’t mean that you are more committed to getting into better shape, losing weight or building bigger muscle. Working out earlier in the day simply means that is the time that works better for you or you’re training schedule.

The important thing is that you create for yourself a sense of commitment to fully engage yourself in you’re training and strive to do your best and to receive the best results that you can create for yourself.

A good and healthy sense of commitment doesn’t come neatly packaged up in a morning workout or evening workout, a sense of commitment is like a mental program that you sign and date as to seeing a specific set of results that you plan on accomplishing within a set period.

Or to give you another idea what this documentation form can come as, is a written goal for your accomplishments highlighted with detailed information as to when you want to have your goals achieved and exactly how you plan on achieving those goals.

Conclusion

I don’t think that it really matters a lot what time of day you work out, whether it is first thing in the morning, or it is at the end of the day. It all basically depends on what your personal preference is, your schedule and other various factors that might come into play.

The most important thing is that you have a training schedule you stick with and don’t give up on you’re training because it is a very important aspect of the day.

As far as how many calories you can burn in a training session doesn’t depend so much on what time of the day you are training, it depends on various other aspects as to what type of training program you are doing.

If your goal is to lose more weight or simply get into better shape, you will have much better results following a training program of lighter weights and higher reps with less rest between sets followed by a cardio training program.

Following a training program like this early in the morning or later in the day will carry the same benefits no matter what time of the day you perform it. The results you receive from the program are not the outcome because of what time of day you performed it, it is because you performed you’re training routine with a strong sense of commitment.

Eating a healthy diet and taking in a proper form of supplementation will have a much better effect on the results you receive from you’re training than what time of day you perform your workout in.


To get a good sense of supplementation that can increase your results, click on the link below for a review on supplementation.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible. Be sure to leave a comment in the box because I always love to hear from my readers.

 

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Full bodyweight training – for better muscle endurance

Woman jumping rope

Do you have a difficult time making it to the gym to get your workout in? Or maybe you would like to find a way to work out that can increase the calories that you burn during your workout. Whichever is the case, you can get your workout in and burn more calories and not even have to go to the gym.

Today we will be talking about full body weight training for better muscle endurance and how this can be accomplished either in the gym or at home and we will be discussing the advantages of body weight training and how this can burn more calories while incorporating more muscle groups at the same time.

The advantages of body weight training is this will include more muscle groups working at the same time which will increase your productivity time as well as calories burned which will increase the benefits that you derive from your work out as well as weight loss.

Training for better muscle endurance:

How does body weight training increase your muscle endurance? Because body weight workouts can usually include higher repetitions than traditional resistance training, you receive the benefit of building muscular endurance. There’s a big difference between the ability to do a one-rep-max bench press and your ability to do 25 push ups, but they are both important for improving your fitness and strength.

Body weight workouts offer you the opportunity to train muscular endurance, as well as cardiovascular endurance. Because you have the ability to vary your intensity intervals, such as working out for shorter duration to long duration and increasing your repetitions per set and decreasing your rest periods.

Remember that engaging in body weight training doesn’t necessarily mean indoor training at the gym or at home, there are many other areas that we can engage in when it comes to body weight exercises.

Walking, climbing, hiking, and running are all body weight workouts. “cardio” doesn’t have to mean endless miles in the gym, it can mean engaging in your favorite outdoor activity a few times each week, and even switching them up with the farmers’ walk and obstacles.

In the gym:

Training at the gym there is a large plethora of exercises to keep a person training with max intensity without ever growing tired of finding something new and exciting to do. Aside from the typical indoor gym training like going for one-hundred laps on the treadmill, there is a few others you can add to your training agenda.

  • Deep knee bends
  • Lunges
  • Single leg calf raises
  • Sit-ups
  • Crunches
  • Leg raises
  • Pushups
  • Bench dips
  • Bar dips
  • Farmer’s walk

The list can go on, I tell you what, if you have any personal favorites that are not included in this list, please feel free to contribute in the comments section.

At home:

At home training is a great way to take advantage of body weight training because everyone is not always able to make it to a gym to workout and it is easier to establish a training program if you can do it in the comfort of your own home.

Especially with everything that is going on these days with the covid-19 nearly makes it impossible to go and work out at a gym. So your next step to Implement a favorable situation for working out is to train at home and not everybody has the equipment at home, so what better way to engage in training than with body weight training.

Burn more calories:

It should be a known fact that when you engage in body weight training, it can burn more calories because you are engaging your entire body and you are working more than just one muscle group at a time, so it only stands to reason that whatever type of training regimen you engage in, body weight training is a great way to go.

The higher the intensity, the more calories you burn and the more endurance you will develop. Swimming is an excellent activity to engage in for developing endurance. Increasing your stamina will do amazing things for your swimming. With increased endurance, you will be able to swim faster and for longer periods of time.

-A tip on increasing your endurance for swimming-

When incorporating strength training into your program, this will help you with utilizing the different muscle groups to power your swimming capacity. By working on your arms, back, core, and legs in the gym, you are strengthening them so that you can inflict more stress on your body without fatiguing too quickly.

This means longer pool time without getting too tired, and you should see improvements with your overall swimming performance.Convertkit, promotional

Increase your productivity:

It is also a great idea to engage in body weight training for muscle endurance because there are various things that you can incorporate to increase the endurance training aspect when you use body weight exercises.

One idea that you can incorporate are super sets, super setting body weight exercises is a great way to incorporate the aspect of endurance training into your program for muscle endurance.

Another way to incorporate muscle endurance into your program and prompting your training to be more productive is to reduce the amount of rest time between sets. If you spend less time sitting on the bench resting between exercises, this will dramatically increase your physical endurance and recovery time.

The better physically fit you are, the stronger your heart capacity, the longer you will be able to train, the better your metabolism and the faster you will be able to burn calories.

Conclusion:

The door is virtually wide open to all the exercises and physical activities that you can engage in to develop better endurance.

Just to grab a few more ideas to get your creative juices flowing, climbing is a great way to build endurance and strength. I’m sure not everyone reading this is ready to go out and start scaling a mountain side.

Muscular endurance and strength of the arms and shoulders are beneficial for climbing. Research show’s that success in climbing performance is best explained by people who have good development of the arms, shoulders and forearms, rather than characteristics such as height and weight.

But not only strength is a determining factor whether you will be a good climber or not, endurance is a very big part of being a successful climber. Maybe everyone doesn’t want to be a climber, but scaling a wall can be an all new exciting way for developing endurance, especially if climbing is something new to you.

Another great way to build endurance is swimming. Swimming involves the entire body and especially swimming for distances can greatly improve your cardiovascular health and endurance.

I hope that I have given you something new and exciting to take away from this. Endurance training and body weight training don’t always need to be confined to only indoors, there is a wide spectrum of ideas that can take you outside and away from your everyday life, many of these activities can be spent with friends or family who have the same goals in mind.

Often it can be a good idea to supplement your diet with a good pre-workout plan. Take a look at a review I have about pre-workout supplements and decide for yourself.

I always enjoy hearing comments from my readers, so if you have any favorite ways of giving your endurance a good training, please feel free to leave them in the comments section below.

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Weight training for legs – developing muscular quads

Getting psyched to deadlift

I have always enjoyed training legs because many of the exercises that you perform for developing muscular quads are combination movements which involve the entire body, they are not only a good way to develop muscular quads but they are also great exercises for speeding up your metabolism so that you can more efficiently burn calories at a higher rate.

Today I will be talking about weight training for legs and developing muscular quads. Once in a while I receive questions on leg training, and just recently I received a question based on which is the better exercise between squats and leg presses.

I will be covering the efficiency of squatting and the benefits of various forms of squats, as well I will be covering the benefits of leg presses, dead lifts and other power movements and what rep and set schemes work best for developing muscular quads.

The benefits of squatting:

For decades, many proven successful athletes have applied squatting to build an ample amount of muscle size and strength, but many times people might ask, what is the best exercise when it comes to building muscle size and strength in the quads?

This is a good question, because there are many great exercises that a trainer can include in their workout that can both increase muscle size and strength. When it comes to any one-single exercise that can build strength and muscle, not only zoning in on quads, but will help you in achieving results for the overall package, I would suggest hands-down, the squat is the number one exercise for achieving these results.

Squatting is a great exercise for building muscle size and strength in the quads, but will also help with developing your core, the gluts, your back and an all around overall body workout which it is hard to find another exercise that can accomplish so much.

Squatting vs the leg press:

Squatting has its many benefits when it comes to catapulting your results for muscle size and strength, but you simply don’t want to base your entire workout around one single exercise, it is necessary to incorporate a variety of exercises in your training program.

This is where the leg press comes in, leg presses have always been one of the top exercises for developing the quads and leg presses are also essential for directly targeting your quads.

There is also another perspective that we need to take a look at, and that is based around what your goals are. Squats are a great exercise for developing quad muscle size and strength but not everyone is interested in building big bulky muscular thighs.

For someone that is simply interested in toning up their thigh muscles and maybe adding a little muscle to their legs, the leg press is an ideal exercise for doing this. Even though the squats are viewed as an exercise that is great for building thigh muscle, that is another relevant point to look at.

How many reps should you do? If you are interested in incorporating the squats in your training routine for building larger muscles, then you should follow a rep system of 8 to 10 reps per set.

If you want to incorporate squats for firming and toning your muscles but are not interested in building bigger muscles, you can still follow a good training routine incorporating squats, but you should follow a higher rep system of 15 to 25 reps per set.

Squats are an all-around great exercise no matter what your goal is, but it should basically come down to how many reps you do per set, and if squatting is an exercise that you feel uncomfortable with and want to shy away from, the leg presses are a great alternative for any type of goal system.

Various forms of squatting:

There are also various types of squatting that you can perform aside from the standard way of performing squats when you hold a barbell across the back of your neck. Other forms can include front squats which are performed the same way except you are holding the barbell in front of your neck.

Another form of the squats are referred to as hack squats which are generally performed on a hack squat machine and these are a great way to incorporate muscular development in your training program as well.

The major difference when performing squats with different various forms is they will generally target your quad muscles from different angles giving your quads a more rounded workout giving your quads more targeted development.

Deadlifts:

Deadlifts are another great exercise that you can use for developing your quad muscles, but the dead lifts are an exercise that is usually structured around the type of training routine that someone would incorporate for building strength.

Deadlifts are a specialized exercise for building strength and can also develop the entire core, gluts and back, the same as the squats do. Deadlifting is also a great way to increase your metabolism which will help you with burning calories faster, even in a rested state.

Other power movements:

There are other exercises that are related to as “power movements” such as the clean and jerk and snatch, these exercises are more directed to overall body exertion and building strength.

These exercises are generally performed by power lifters and can increase quad size and strength but are generally not included in the typical training routine, as by someone who is simply interested in building muscle.

The Best set and rep schemes for mass:

As I stated previously that the best rep system for building muscle would fall in the category of 8 to 10 reps per set, this should be a pretty good system to follow for anyone interested in building muscle, whether it is the squats, leg presses, any other various forms of squats, dead lifts and other leg training exercises such as leg extensions, leg curls and lunges.

For weight trainers that are interested purely in building strength, the best rep system to follow would fall into the category of 1 to 6 reps per set and it would be a good idea to include dead lifts and other power movements such as the snatch the clean and jerk.

If your goal is for endurance, you will need to target a higher rep system such as 15 to 25 reps and keep your resting minimal, no longer than 30 seconds of rest between sets.

Conclusion:

There can be many variables when it comes to setting up a proper leg training routine, it basically comes down to what your goals are and what your preferences are.

In my own personal experience, I usually have a tendency of shying away from performing exercises like the squats because they can have a tendency to put more tension on the lower back, if you are anything like me and have lower back issues, you may want to use the leg press as an alternative.

If you are in a similar situation as this, other great exercises that can have a minimal impact on the lower back other than leg presses are the leg extensions, leg curls and lunges.

I hope that I have given you some positive information to take away and you can use something you may have taken away on this for setting up your own personal leg training routine.

Some exercises mentioned above have their dangers, so there is always a necessity to exercise caution when performing some of these exercises like the squats. Always warm up thoroughly and wear protective gear to keep your back from obtaining any unnecessary injuries.

Keep in mind that along with following a structured training routine for building muscle or whatever it is that your goal is structured around, you will always need to follow a healthy diet and keep in mind supplementation always has its benefits as well.

If you are interested in checking out one of my product reviews on supplementation, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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Supersets workouts- keeping your workouts intense

Weight training

There are various forms of weight training that you can engage in for building muscle, but one of the most intense forms of training is engaging in super set workouts, these will keep your workouts intense.

There are other forms of weight training you can do that will make your workouts intense such as tri-sets, giant sets, weight training with light weights and high reps and various others.

Super sets have always been one of my favorites because you can combine two exercises of opposing muscles together to form one super set which will make your workout intense as ever and contribute a great deal to a muscle pump as well as fresh muscle growth.

Let me take you today on a guided tour on how I perform super sets for my workouts to keep my muscles growing and to keep my workouts fresh so that they don’t grow stagnant.

The layout:

The layout for a super set workout can involve “like” muscles paired together or opposing muscles paired together, whichever way is a great way to engage in super sets.

I enjoy doing super sets either way, but personally I have always relied on using super sets for opposing muscles such as training biceps and triceps together, or chest and back together, this is a great way to stimulate muscle growth and a muscle pump.

Structuring a sound workout:

In order to structure a solid workout, you should aim for using exercises that are more targeted for building muscle such as exercises that involve free weights and moves that you can pile on the weight.

The advantage with using barbells is you can use more weight with these exercises. One such exercise for the chest would be the bench press, this exercise has always been the king of chest training because you can pile on the weight, and with free weights you are getting more muscles involved in this exercise as opposed to a chest press machine.

More muscles are involved in the bench press as opposed to a chest press machine because the bench press involves muscles that come into play for balancing the weight and free weights overall engage in a workout that develops more strength and size as opposed to using weight machines.

Weight machines can be good supplementary exercises for a structured workout routine, but for building muscle size, free weights stand first in line and should be used more so than using weight machines.

Compounding:

Another excellent way to perform super sets that will enable you to add a maximum amount of stress to the muscles, increase pump productivity and build a maximum amount of muscle is compounding your sets.

Compounding exercises are exercises that involve more than one muscle group at a time. Perfect compound exercises include any type of bench pressing exercise for chest, barbell rows and wide-grip chins for back.

Leg pressing exercises for quads which would include any type of squat exercise and leg pressing exercise. Shoulders, good compound exercises include overhead pressing exercises and upright rows.

Triceps compound exercises would include narrow grip benches and bench dips but biceps there are not a wide range of compound exercises except for the body-drag barbell curls.

When doing super sets for the same body part such as chest, a good way to incorporate this is to perform a compound exercise like the bench press followed by a direct chest exercise like the dumbbell-flys.

This way you are hitting chest first when you have more energy with a compound exercise like the bench press which involve more than one muscle group and the ability to push more weight, and finishing off with a direct chest exercise that you can use as a burnout exercise after you are fatigued from benching.

Hitting it hard:

The whole concept behind using super sets for your weight training and involving compound exercises is you are fatiguing your muscles with a high amount of weight in a shorter period.

Stressing your muscles to this degree coupled with a diet rich in lean protein will be sure to add a fair amount of muscle to your frame which is good news for all you hard gainers out there.

Another excellent way to make a point of hitting it hard in the gym is having a training partner, a training partner is someone that will be there to coach you and give you the motivation it takes to plow through a muscle pummeling workout.

Another point I have touched on in the past is making it a point to keep your workouts new and exciting by switching up your exercises, rep schemes and overall workout duration. By keeping your workouts new and exciting you will be able to see more consistent progress which will keep your excitement level higher which will keep you hitting the gym harder and longer.

Above all, you will want to make sure that you keep the gym a safe place to train, not only for yourself but for others as well. Make sure that you approach your training with safety in mind and thoroughly warm up your muscles with lighter weights and cardio before hitting the heavier weights.

Conclusion

Super sets can be a great approach to muscular development and strength but they are not your only option, it is necessary to keep your workouts fresh with many other training techniques and systems involved such as tri-sets, pyramiding, down the rack technique as well as many others.

It is always best to change your workouts around frequently and never fall into the trap of doing your workouts the same, workout after workout.

You might like to dig into your favorite meal which could be steak and potatoes, but I don’t know of anyone who would want to eat the same thing day after day and never try something different.

It should be the same thing with your workouts, you don’t want to do the same workout all the time, you will naturally want to switch things around.

Supplementation is another key ingredient that you might want to give consideration which can be a great way to help with not only building muscle but for muscle recovery purposes.

You can check out some important muscle building supplementation facts simply by clicking on this link.

If you have any questions or concerns, you can leave a comment in the box below and I will be more than happy to get back to you as soon as possible.

 

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Fat loss weight training program – in your own home

Weight training outside

These are some scary times going on with the Corona-virus pandemic, it’s got people locked in their own homes too afraid to go out and with so many non-essential business closed down, it can be difficult getting a workout in if you are accustomed to going to the gym.

This doesn’t mean that you need to skip getting your workouts in all together, there are some great ways to tone and develop those muscles without ever leaving the house. Today we are going to discuss a fat loss weight training program that you can do in your own home.

Is this too good to be true? Absolutely not! There are many great ways to get in shape, lose weight or build muscle right in your own home without having to worry about social distancing or wiping down and disinfecting every workout machine before you can even use it.

What is your goal?

There can be a diverse range of goals that a person can set for themselves, but what is your goal? If your goal is to lose a few pounds and firm up, this is a very achievable goal you can set for yourself when working out in your own home.

The subject of this article is to lose fat with weight training, and there are definitely good approaches for losing weight with weight training, it basically involves using lighter weights for higher reps, moving more swiftly between exercises and resting less between each set.

If your goal is to lose a few pounds, you can set up a training program in your own home that involves exercises that involve working your entire body such as the deep knee bends, this exercise involves more than your quads, basically it involves your entire body so this will help you to burn more calories than if you did an exercise like the leg extensions.

Do you need to lose a few pounds?

So if you need to lose a few pounds, weight training can be a great approach to burning some extra calories, but is weight training enough? An ideal approach would be to involve cardio with your weight training, because this will intensify the amount of calories that you burn.

When you approach weight training with the right intensity, such as using lighter weights and higher reps with less rest intervals, this can be a great approach to burning calories, but to burn calories at a high enough rate, you will need to incorporate other tactics such as cardio and a proper diet.

A workout with weights

A workout with weights can be a diverse way of training, it can mean free weights, weight machines or body weight exercises, body weight exercises I will get into a little further but for right now I am going to weigh out the variables between using free weights and weight machines.

Free weights have always been viewed as the approach taken for building muscle, they trigger the use of the balancing muscles needed to stabilize the weight throughout the exercise.

Free weights are great for performing compound exercises which are great for building muscle and strength and you can load up the bar for heavy lifting which promotes muscle size and strength.

Although training with free weights has been typically viewed as the approach that a weight trainer would for building muscle size and strength, free weights can also be used for training at a higher frequency with lighter weights.

This simply means that you can train with higher repetitions and less rest between each set which will help to improve your cardiovascular system as well as burning more calories.

How about body weight exercises

Bodyweight exercises are a perfect example of exercises that you can do at home that will help you to burn calories at a higher rate, because typically body weight exercises involve more than one muscle group and will burn more calories at a time.

Perfect examples of body weight exercises that will firm and strengthen your muscles, plus will also help to burn calories at a higher rate are push-ups, wide grip chins, lunges and any other exercise that involves the entire body.

Bodyweight exercises are a perfect example of training that you can do either in the gym or at home. Some exercises may be hard to perform for everyone such as push ups, if you have a difficult time performing this exercise, you can position your hands on a kitchen counter, table or even the back of a couch.

Another exercise that may be difficult for everyone to perform are the wide grip chins. Especially if you workout in your own home it may be difficult to come up with a place to do the wide grip chins, the best way to get around this is to have a door jam chinning bar.

If you are new to doing wide grip chins, you can either use a (stretchy band) this way you can attach one end to the bar and the other end you hook under your knee, or you can set up a chair or bench and place one or both of your feet on in order to assist you in pulling yourself up.

Other exercises that might be a little easy like deep knee bends you can either hold a dumbbell on each side of you or you can simply use your body weight but do higher repetitions and rest for shorter intervals between sets.

Do it because you care about yourself

First of all, if you want to get started with a weight training program that will build muscle and help you to lose weight, you need to do it for yourself. It can be very difficult to stick with any kind of training program if you don’t have the incentive to do it.

Anyone can talk a good game and start a workout program, whether it be at the gym or in your own home, but it takes someone who is determined to make a positive change for themselves to stick with it.

If you are someone who wants to start a workout program but is a little short on the drive, there are different approaches to this. Next I have a list of a few things that you can do to help inspire you to stick with a training program once you have started one.

  1. Have a training partner
  2. Keep a designated program for each day
  3. Keep daily goals
  4. Keep weekly and monthly goals
  5. Keep a training journal
  6. Watch motivating YouTube training videos
  7. Listen to positive affirmations every morning and night
  8. Change your exercises frequently to keep from stagnation
  9. Keep a specific time every day to train
  10. Keep telling yourself, (you can do it)

Conclusion

If you are thinking about starting up a training program in your home to lose some weight, it takes a wide array of different approaches to successfully lose weight.

The gist of this article is to lose weight with weight training, this can involve free weights, weight machines and body weight exercises which are all good approaches to lose weight.

In order to lose weight with weight training, you will need to keep one thing in mind, and that is to keep the weights light enough to perform 20-25 repetitions per set and keep your resting periods low between sets, anywhere between “moving swiftly from one exercise to the next” to 10 and 15 seconds.

Also in order to successfully lose weight, you will need to follow the following-

  1. Follow a nutritious diet filled with fresh fruits and vegetables, lean protein for muscle such as chicken, turkey, fish and tuna and cut out anything that is high in fat, sugar, sodium, along with other products such as soda, excessive bread and pasta.
  2. Keep a daily food journal that will keep track of what you eat throughout the day, an idea of your caloric consumption and keep track of any extras such as desserts. You can have a cheat meal once in a while, but try to keep it to a minimum like once a week.
  3. Include cardio in your daily program. Cardio can be anything from biking, jogging, walking, swimming, high activity sports, this can include indoor cardio such as stationary bike, treadmill or any other various indoor cardio equipment. Another excellent option is HIIT training, and other various activities such as aerobics and yoga.
  4. Keep a goal. Set goals for your training and diet. Don’t just set a goal that is a long range goal, but also set daily and weekly goals.

As I stated earlier, set a program up for yourself because you care about yourself, do you want to be healthier? Do you want to have a better body than what you have now? Do you want to be thinner? Do you want to have more muscle? Do you want to have sleek and tone muscles? Or would you like to have more heads turn when you walk down the street?

All of these things can be achievable if you set your mind to it and make the determination that you will do it and do it for yourself because you care about yourself.

Along with everything that I have already covered, it can also be a good idea to include supplementation with your diet. You should never solely rely on supplementation alone because you realize the importance of following a healthy diet as I have already covered, but supplementation can have it’s many benefits when coupled with a healthy diet.

To see one of my reviews on supplementation, you can check it out here.

If you have any questions or comments, please feel free to leave a comment in the box below and I will be sure to get back to you as soon as possible.

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Chest workout for beginners – training at home

Man revealing his chest

Chest training is not only essential for building muscle, but many of the exercises that you incorporate for chest training are compound moves which will increase your chances of burning more calories.

Today’s article I will be talking about incorporating a chest workout for beginners but this can be for the intermediate and advanced weight trainers as well. The essential view behind this routine is anyone, even the beginner can incorporate this system into their training.

Incorporating this system can either be done in your own home or at the gym, so this can make things easier for you if you are not able to workout at a gym. Take today’s information in and try it out for yourself and if you see good results from it, write back to me and let me know how things go.

What type of weight-training program is this?

This program is one that incorporates compound exercises as well as performing them in tri sets. The advantage behind doing this type of training program is when you are performing compound moves, these will work more than one muscle group at a time, you can train heavier and you will burn more calories.

When performing compound exercises like this with tri sets, you are not resting between exercises, only between tri -sets for roughly a minute. The advantage behind training like this is it is increasing the intensity which will result in a better muscle pump and you will burn more calories.

How many tri-sets should you perform?

Typically, with any type of training program, you should let your experience level be the guide on how many sets that you will perform for any given muscle.

For a training program like this that involves tri-sets, I would suggest only doing one tri-set for a beginner, from between starting training up to 1 months and two tri-sets up to six months of training.

Once you have reached six months of training you would be considered an intermediate trainer. For intermediate training I would suggest between two and three tri-sets per muscle group.

For an advanced trainer would be from one year of training on up, and for an advanced trainer I would suggest between four and five tri-sets per muscle group.

How often should you do this workout?

Whether you are doing tri-sets or any other type of weight training, I would suggest training each muscle group twice a week if you are serious about adding muscle size to your frame.

If you are only going to get each muscle group in once per week, I would suggest maybe going a little higher on sets, but not so much that you are going to be over training yourself.Free weights

What are the best exercises to use?

The focus of this article is based around compound movements which work more than one muscle group at a time and will give you the advantage of lifting more weight which is great for stimulating more muscle growth.

The ideal exercises that would be best to use for standard muscle building exercises would be bench presses, inclined benches, dumbbell benches, basically any kind of pressing moves.

This program I am using

The case isn’t always that straightforward with everyone being that not everyone has access to a gym, some people train at home or maybe this is out of preference, but a lot of it basically comes down to what you have access to and what your setup is.

For example in the scenario of this training program that I am using is solely based on using a weight machine in my own home, . I have access to free weights as well but often using weight machines can make for quicker transitions between exercises when performing tri-sets or even super sets.

These exercises that I incorporate are not your standard mass building moves for chest training like the bench press, but these exercises revolve around using a weight machine which when Incorporated with tri-sets will still pack a pretty good pump for your chest and you should see pretty good results from following this type of program.

With this program that I am using is incorporating the chest press, peck-decks and cable pullovers in one tri-set, and with my experience level of training, four sets of 12 to 15 repetitions should do you pretty good for reaching a good pump.

Conclusion

You can use these three exercises that I am using in this scenario for your chest training program, but you don’t necessarily have to, it is a good idea to switch exercises around periodically and set up a program that is tailored to your needs.

Last month I was using different exercises than I am currently using now and more than likely I will be using a completely different set of exercises for my chest training in a month from now. You never want to stick with the same exercises all the time as this will grow monotonous to you as well as your muscles and eventually you will see very little gains.

To help with seeing consistent gains, it might be a good idea to check into using a supplementation product that will help with giving your muscles the protein they need to grow.

To check out one of my product reviews on supplementation, you can go here.button

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be more than happy to get back to you as soon as possible.

 

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