Exercises

Exercises

Compound Exercises

For a beginner to weight lifting, there is some confusion of what exercises to do, when and how often. The hardest part is also building up the confidence to do certain exercises. I know personally, doing certain compound exercises is a little intimidating as it requires precise form and can surely be dangerous if not done properly. This article is going to talk about some compound exercises, what compound exercises are and why they are useful to incorporate into your weight lifting activities/routine.

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2 Day Split

This two day split is what I used when I didn’t have the means to get to the gym often enough. Now this doesn’t say what you do in those split, but just give you an idea of how to workout twice a week and maximize your gains. Day 1: Upper body – do 2 exercises per body group and make sure to not exceed 45 minutes. If you have been working out for a couple of months now, and training time is limited and you need to do only 2 days a week training, then you can add 3 exercises per body part and stay in the gym for 1 and a half hours. Day 2: Lower Body – because this can be very strenuous even for the avid trainer, I’d suggest keeping this to only 2 exercise per body part. Because of this split, you can do it one day after the other, so Monday train and Tuesday you train and the rest of the week you are off. Or Friday you train and saturday you train and you be off for the rest of the week. Or, you can do Monday train and friday train, every day in between and afterward, is off days. The point is, that because your training each body part once a week, you are not going to over train and you’re definitely not going to lose the possibilities of making gains. I actually made my best gains under this type of training,[…]

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The Art of Squatting

One of the major leg exercises out there, is squatting. There are so many variants to the squat; hack squat, front squat, etc. But just for this article, I am going to focus on the regular squat where you have the barbell resting on your shoulder, behind your neck. Now, most people think when you squat, you just bend your knees and get your quads parallel to the floor. Even I, for a long time, thought squatting was like that, but it isn’t. There’s more to squatting, at least with the barbell behind your neck, than just that simple movement. There’s a method to it, and there’s actually form. The reason you have to get to learn how to get the right form on squats, is so that when you start pushing some heavy weights you are stabilizing the weights with the right muscles. We don’t want anyone hurting their lower back, or fucking up their spine because of squatting. So let’s just get to it. To begin a squat, I’ll suggest using the barbell alone, until you can get your form down. Spread your legs shoulder width. Not wider than your shoulders, and not too close together. Make sure that your toes are pointed outward, slightly. Not too much, and not too little. You want to make sure your feet are securely placed on the ground. As I am assuming you’re going to be using a squat rack, get your body under the barbell, lift it securely, move back[…]

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How to increase strength

You find that you’re not going up in weight efficiently enough? Have you checked your diet? Is it in check? If you said yes to these questions, then if it isn’t your diet, then you need to start incorporating strength training routines into your training sessions. If it is that your diet isn’t in check, and you’re not getting enough calories, that majority of the time is the reason people aren’t gaining strength, especially if they are bulking. If your whole routine was to strength train, I doubt you’d be having much problems in this area, unless you’ve reached some high numbers and need to break through a plateau. This article isn’t about breaking plateaus at those numbers, but rather just a regular desire to gain strength while gaining muscle mass. I am sure this peaks your interest, so keep reading!

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The benefit of good form

Form. What exactly is it, and why does it have to be good? If someone asked you, “Hey brah/brahette, why do I have to lift with good form?” What would be your answer? You may say that it yields the most gains from using good form or, that it actually prevents injury. We’ve heard it being regurgitated over and over, in the gym, that good form is to prevent injury. It’s like when we were in P.E, we had to do things in certain manners because, it help prevent injury. A lot of things we do in bodybuilding, is to prevent long term problems that can keep us out of the gym. The worst nightmare for a bodybuilder or anyone in the fitness industry who loves training, is getting some type of gym related injury that holds them off from training for months! Imagine, that’s nearly all your gains being lost because you didn’t lift something in the right manner! If you don’t want this ever happening, keep reading this article. I am not going to provide you the proper form or explanation on what the proper form for each exercise is, because that would take forever but I will provide a lovely link that carries you to a fitness training online library that shows you how nearly all the exercises possible at the gym, should be performed!

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