Weightlifting Best Tips, Reviews and Guides
Everyone wants that super-hero well-balanced physique. As a matter of fact, the total number of gym membership in the United States increased by 14% from 2010 to 2017 and it is expected to see another drastic rise by 2021.
However, despite the desire to get ripped, it doesn’t come easy as most people just don’t know what steps to take to get there. This is especially when it comes to achieving well-developed shoulders and muscular chests.
Bodybuilders know that if you carefully squat in the right form, you might grunt, scream, yell, or even cry, but you probably won’t experience any form of injury.
Yes, squat moves can be easy to do — but harder to do right. Your ultimate guide for proper form starts here.
When you do it right, a squat usually happens in a single seamless motion: bend-drop-rise!
Crossfit is a training program based on functional exercises in which the muscles are worked as a whole and not in isolation.
The crossfit training routines are designed to work simultaneously combining aerobic and anaerobic exercises , muscle chains instead of isolated muscles, which leads to significant improvements in our physical form.
Are you looking for the right biceps exercises to practice at home using a dumbbell? Here are the top 4 picks:
Which muscles do we work on during biceps exercises? Of course, we train our anterior humerus called biceps as the main target muscle.
In support of this, we use the brachialis on the lateral upper arm and the brachial duplex on the upper forearm.
A lot of guys are touting the benefits of creatine powder. If you’re thinking of trying it to see how much impact it’d make in your muscle-building adventure, I wrote this post with you in mind.
The difference between creatine powder and pill is that in pill form, you’re expected to first digest it before the body starts to use it. Creatine powder is easily absorbed by the body. In powder form, it works rapidly which is why a lot of muscle builders use and recommend creatine.
If you can’t or don’t have the equipment to do chest dips, here are top alternatives:
#1. A simple push-up
#2. Feet-elevated push ups
#3. Bench press
#4. Diamond push ups
#5. Decline bench press
#6. Close-Grip bench press
#7. Forward Leaning Dip
#8. Parallel Grip Dips
#9. No Lean Dip
#10. Chair Dip
It’s possible to truly feel the chest getting a challenging stretch on the protracted place of the exercise.
There are so many tricep bench press exercises, knowing the right one for you will make all the difference.
Here’s how to do the Triceps Kickback on a bench:
Here’s exactly how to do two-arms triceps extension without bench:
The bench has for ages been considered an integral aspect workout equipment when you’re looking to create a chiseled chest.
Some of the modern resistance band tricep extension workouts are:
A quick and safe way to do the resistance band tricep extension exercise is by keeping your arm steady while holding the resistance band right behind your back, then make sure your other arm is extending towards the ceiling work your biceps, shoulders, and triceps.
The push-and-pull workout puts all similar exercise-sets together to attain an enhanced and more symmetric outcome. Depending on the lifting age, upper and lower body workouts are then divided accordingly.
The upper and the lower body workout plans are divided depending on the lifting age of a certain athlete.
A 4 day pull push workout routine is very effective because it trains the entire body and major muscle groups, gives the trainer adequate time for recovery and can be tailored to suit everyone, irrespective of training goals, schedules, histories, and lifestyle.
This push pull workout helps your core muscles so that you can achieve great results with your workout:
So, the selection of an apt workout plan will depend on your workout span. More the time you have spent for a workout, the more advance will be the plan.
These workouts can be split up in various ways depending on the conclusive objective, period, and the required expertise.
This article will guide you about one of the multiple plans of push/pull workout, the 4-day push/pull workout, particularly for the beginners.
Well, I will elaborate all three expertise levels for better understanding and then the all talk would be about how to get started a workout routine.
Are you all set to start a gamble? Let’s do it.
The general plan for the beginners includes a 3-day workout. However, this workout accompanies a low to moderate workout amount.
Commonly, the new trainee holds an intense workout with dynamic movements and plans to build the strong stamina.
However, I believe that an intense workout at the very beginning level may lead you to a muscles ache situation.
Moreover, I recommend you to perform the legs workout in the middle of the upper body exercises.
In this way, you will gain more muscles strength, the enhanced stamina and sufficient rest span to regain the energy.
The workout plan
Day 1 – push/leg/pull
Day 2 – push/pull/legs
Day 3 – push/pull/legs/pull
Day 4 – Rest
Now, talking about the intermediate level workout, the push/pull format includes usually 3 to 4 days of calisthenics.
However, this stage of exercise requires a moderate intensity of the workout.
As an intermediate level athlete has developed already enough muscles stamina, they need an accessory workout to maintain their gained strength.
Here I would like to suggest again that the intermediate level athletes should limit their accessories to a certain extent. They should focus on the compound rather than the accessories.
The workout plan
Day 1 – push/pull/legs/pull
Day 2 – push/legs/pull/legs
Day 3 – push/pull/legs/pull
Day 4 – push/legs/pull/legs
Well, it’s time to talk about the advanced level workout. At this stage push/pull format constitutes 4 to 5 days workout, usually.
The athlete focuses on the end aims of the workout and considers compounds and accessories equally important. Moreover, the advanced lifters should plan their workout to build the shape of a body.
The workout plan
Day 1 – push/pull/legs/pull
Day 2 – push/legs/pull/legs
Day 3 – push/legs (push)/pull/legs (pull)
Day 4 – rest
Hold a pull-up bar with a strong grip so as your palms are facing away from you.
Now, keep your hands shoulder-width apart. Maintaining this position, stretch your upper-back muscles upward. Now, pull your chest towards the bar. Meanwhile, relax your lower limbs. Repeat the workout six-times with four sets in each rep.
Hold a barbell in your hand with ultimate strength. Now, bend your knees and hinge from the hips while holding the barbell in your hand.
Meanwhile, let your back to be a bit concave. On the other hand, keep your shoulder blades slightly backward.
Now, pull the weight toward your lower chest. Then, slowly return back to the initial position. Repeat this performance eight-times, each repetition with three sets.
Barbell curl
Since there are medicine balls in many designs, weights and materials, it is important that you find your personal medicine ball before you start your workout.
If you have more exercises in your future workouts, in which you have to bounce your ball a lot on the floor or on the wall, then choose a plastic medicine ball. If you prefer support exercises, choose a leather medicine ball. It is important that you start your training with the right weight.
Men usually start with a 3 kg to 5 kg ball. Please do not increase your weight until you can do your exercises cleanly and correctly. Less is often more! You don’t have to prove anything to anyone.
Medical ball training not only promote strength and fitness but also serves to improve coordination. That is why one or two exercises with medicine balls belong in the training for team and competitive athletes as well as in the workout at home or in the studio.
The special feature of a medicine ball is its universal applicability: Its weight can be used to support strength exercises as well as for certain throwing exercises that strengthen throwing power and body coordination.
In some sports, specific exercises to improve the technique and strength of an athlete are possible – however, most variants in medical ball training are cross-sports.
To create an efficient workout with a medicine ball, all you need is a little space and a gym mat. Even classic exercises such as squats, sit-ups or push-ups become much more demanding due to the use of heavy balls.
For example, when the body rests one hand on a medicine ball during push-ups, it has to use the back muscles much more to balance than with normal push-ups.
Exercises in a suspended position where the athlete sits on the floor and slightly raises his bent legs are also very efficient for daily workout.
The ball is held in the outstretched arms and guided from right to left and back again by rotating the upper body. The legs tilt slightly to the opposite side of the ball as compensation.
In this way, both the abdominal and lower back muscles can be trained very well. In the workout, ten to 15 repetitions should be performed for each of the exercises shown.
A good whole body workout in such a workout is also diagonal lifting: The ball is moved from the bottom left to the top right out of a deep knee bend. At the beginning of the exercise you are squatting — and then straighten up, while your arms are stretched with the ball diagonally upwards over your head.
Also for this exercise, ten to 15 repetitions are recommended per page.
In addition to strength, fitness also includes elasticity and a sense of balance. All three factors can be promoted with a simple medical ball exercise: the standing scale. To do this, bend the upper body forward from a standing position with one leg extended backwards.
Meanwhile, the ball is held in front of the chest. When the scale is reached, it is carefully placed on the floor and immediately lifted up again. The whole process should be carried out about ten times for each mainstay.
In ball sports such as basketball, handball or volleyball, the aim is to combine technology with throwing power and explosiveness in order to be successful.
In addition, coordination skills are important in order to optimally implement movement sequences and the handling of the cue ball. All these factors can be trained very well with medical ball training.
Exercises for throwing power are very popular, for example: A medicine ball is thrown upside down or played in front of the chest as a pressure pass.
The whole thing can be implemented both in one-to-one training against a wall and in training with a partner.
When catching a ball thrown in this way, however, care should be taken, as medicine balls are not as easy to brake as hand or volleyballs due to their high weight. Therefore, a medicine ball should always be caught with both hands.
First, set your interval timer to 50 sec / 10 seconds pause.
You go into the push-up position and take the medicine ball by the hand. One hand is on the ground as usual and the other hand is on the medicine ball.
Important: The body must form a straight line. Do not press the back into the hollow back and hold tension in the abdomen. Interval timer goes to 50 sec/10 seconds pause.
Now you go deep into the first push-up and up again. You inhale as you go deep and exhale as you push up. Now you quickly roll the ball in front of you to the other hand and repeat the process. Always keep an eye on the tension in your stomach and make sure you stay straight.
2. throwing a ball (stomach)
