DOCSLIB.ORG

15 Inhome Exercises.Pdf

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text

Load more

Transform your body! Awesome In-Home 15 exercises Table of contents Welcome……………………………………………………...0 Modified Push Up……………………………………………1 Spiderman Abs……………………………………………….2 Situp Ball Press……………………………………………….3 Bicep Curl…………………………………………………….4 Glute Squeeze……………………………………………….5 Back Pull………………………………………………………6 Delt Raise……………………………………………………..7 Overhead Press………………………………………………8 Ab Tuck………………………………………………………..9 Row…………………………………………………………..10 Mid-Back Row………………………………………………11 Tricep Shoulder Press……………………………………...12 Leg Ups……………………………………………………...13 Squats………………………………………………………..14 Tick Tock……………………………………………………..15 About My Fit Gals…………………………………………..16 welcome! Are you ready to get fit? Congrats on taking the next steps towards your personal fitness journey by downloading this ebook. It is intended to be a useful resource as you experiment doing new exercises geared towards increasing your strength, making you more toned, and ultimately helping you live a more fulfilling life through fitness. My Fit Gals has presented you with 15 awesome, in-depth exercises you can do in the comfort of your own home. Compared to the gym, in-home exercise serves as more convenient and private, which should serve as an advantage in accomplishing your fitness & lifestyle goals. So go ahead, tackle these exercises and take charge towards your transformation! P.S. - Several of these exercises require resistance bands. If you need a set, I recommend these Stephanie Mountain Founder & Personal Trainer 1 Modified Push-up About Let’s be honest: push-ups are hard! Especially if you’re just getting into a fitness routine, sometimes you don’t have the strength needed to perform a full push-up and that’s okay! Modifying an exercise is a great way to build up your strength towards a particular move so you can one day perform the real thing. That’s why we’re here to show you how to do a modified push-up to help you build enough strength to do a full push-up in the near-future. How to Here are the steps to performing Modified Push-Ups: 1) Begin in a kneeling position on a mat with your hands below the shoulders and knees behind the hips, so your back is angled and long. 2) Tuck your toes under, tighten your abdominals, and bend your elbows to lower your chest toward the floor. Keep your gaze in front of your fingertips so your neck stays long. 3) Press your chest back up to the start position. 2 Spiderman abs About Spiderman Abs is a core body exercise that strengthens all abdominal muscles with a special focus on your obliques. Any exercise named after Spiderman has to be good, doesn’t it? Spiderman Abs is named because of the way you move during this exercise. With your hands planted firmly on the ground, your knees are “crawling” one at a time toward the elbow on the same side, thus making a “Spiderman” feel the way he climbs buildings. Don’t let the fun fool you. If you want great abs, you need to learn how to do Spiderman Abs. How to Here are the steps to performing Spiderman Abs: 1) Start in a plank position with your hands on the mat slightly wider than shoulders, legs long behind you and abdominals and glutes squeezed tight. 2) Pull the left knee toward the outside of your left elbow and hold for one count. Return to the starting and repeat on right side. 3 Situp ball press About Sit-ups are a traditional bodyweight exercise that strengthens your core. However, if you’re looking to amp up your game for a total body exercise, then just add a medicine ball to the mix and learn how to do a sit-up press! This move increases the challenge by firing up your shoulders and chest with the added resistance of the pressing motion and, because you are holding a medicine pall, increasing the intensity in your abdominals giving them a killer move for sure! How to Here are the steps to performing the Situp Ball Press: 1) Start on your back with your bent knees and feet on the mat. Your elbows are bent and the medicine ball is resting above the chest. 2) Bring the head, neck, and shoulders off the mat sitting up, and extend the arms out long pressing the medicine ball forward. Return back to the mat with control. 4 bicep curl About The Resistance Band Bicep Curl is a unique and fun way to strengthen your biceps without picking up dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and contract allowing you to tone and strengthen your arms without even holding a weight. This can be a great tool for those who have injuries in their wrist or other issues that prevent them from holding weights. It can also be a great way to sprinkle variety into your workouts. The resistance band is an excellent tool that makes you work hard but gives you a nice change of pace from the typical weight training. How to Here are the steps to performing the Resistance Band Bicep Curl: 1) Stand with both feet on the resistance band holding the handles long next to your sides with your palms facing forward. 2) Slowly curl your hands up to your shoulders, squeezing your biceps and keeping your elbows next to your sides. 3) Slowly release arms back down to starting position. 5 Glute Squeeze About The Resistance Band Glute Squeeze is a unique way to strengthen your glutes and outer thighs. The outer thighs are a difficult spot on our bodies to tone and shape. This exercise uses the band to target the outer thighs and the glutes helping to tone and shape your lower body. The resistance bands challenge your muscles to work against the pull of the band rather than the weight against gravity. It’s not better. It’s not worse. It’s just different and that’s the key. How to Here are the steps to performing the Resistance Band Glute Squeeze: 1) Hold the handles next to your hips with your elbows bent and place both feet on the band hip width apart. 2) Lift your right foot and press the band back at an angle squeezing your glute. Keep your leg straight. Release and switch sides. 6 back pull About The Resistance Band Mid-Back Row is a unique strength exercise that uses the resistance band to strengthen the upper to mid-back muscles. This move targets the muscles of your upper and middle back as well as your rear deltoid, or back of the shoulder. These muscles are important to keep strong not only so they look good, but these are the muscles that promote good posture and standing tall. If you learn how to do the Resistance Band Mid-Back Pull you can help avoid the slouched appearance that often comes as we get older. How to Here are the steps to performing the Resistance Band Back Pull: 1) Standing with feet shoulder width apart, grab the handles of the band with each hand, then loop the band once or twice more around each hand to desired tightness. 2) Holding your hands straight out in front of you at shoulder height, pull the band open as your arms go out to the sides and the band comes in towards your chest. Keep your shoulders down. 3) Slowly release your hands back to start position and repeat. 7 Delt Raise About The Resistance Band Rear Delt Raise is an exercise that strengthens the back of the shoulder, or rear deltoids, and upper back muscles. Strong, sculpted upper backs are not only beautiful, but they keep your spine aligned and encourage tall posture. Strengthening the rear deltoids is a great way to prevent that “hunched-over” appearance that comes with poor posture. So often as we age we neglect strengthening the muscles that are important for walking tall and strong. How to Here are the steps to performing the Resistance Band Delt Raise: 1) Stand both feet on the center of the band and criss-cross the handles, so that the band makes an “x” as you hold it. 2) Bend your knees slightly and hinge forward from the waist keeping your back long and abs tight. 3) Open your arms straight out to the sides until your hands come to shoulder height. Gently release back to start position. 8 overhead press About The Resistance Band Overhead Press is an exercise that strengthens the shoulder muscle and increases the stability in the body. Pressing the resistance of the band upward is done with the shoulder or deltoid muscle. In addition, as the band is being pressed, you need to tighten your core and glutes, which increases stability throughout the body. If you learn how to do the Resistance Band Overhead Press you will have another option for strengthening your shoulders. How to Here are the steps to performing the Resistance Band Overhead Press: 1) Stand with both feet on the center of the band, hip width apart. 2) Bring the handles of the band above your shoulders, so that your elbows are bent 90 degrees. 3) Press arms straight up, keeping your shoulders down. Slowly lower your back above the shoulders. Repeat. 9 Ab Tuck About The Bend Extend Ab Tuck is an abdominal exercise that strengthens your lower abs and helps train your core stability to strengthen and protect your low back. Bend Extend Ab Tuck teaches the body to stay stable while at the same time pulling the body up and down and the legs in and out. This is a challenging move, but if you learn how to do bend extend ab tuck you will feel your abs grow stronger and pulled in tighter.
Recommended publications
  • MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat

    MUSCLED BOSS Muscle Infusion, 1-2 Servings Cream of Rice Adding 75Lbs of Solid Muscle Is No Mean Feat

    Real-life inspiration Transform INSPIRATION MOTIVATION ASPIRATION PERSPIRATION GEEK GEEK TO TO FREAK HOW RYAN DID IT FREAK RYAN ROGERSON DIET PLAN Diet plan that guided my transformation: GAINED My diet is very simple, but it works great. I always eat four to five solid meals per day, and also have one or two protein shakes (de- FROM MUSCLE pending on my goal at the time). This is a basic outline for cutting body fat. When I’m looking to bulk up I add more carbohydrates into the later meals. MEAL ONE 16oz liquid egg whites (equal to about 10 egg MOTOCROSS TO 210lb whites), 99g blueberries, 80g oatmeal MEAL TWO 6-8oz chicken, 85g broccoli, 8oz sweet potato MEAL THREE (Post workout meal) 2 Scoops Nutrex Research MUSCLED BOSS Muscle Infusion, 1-2 servings cream of rice Adding 75lbs of solid muscle is no mean feat. Dedicated MEAL FOUR 6-8oz chicken, 85g broccoli, 1 serving walnuts MEAL FIVE 6-8oz lean ground beef Ryan made it happen to go from skinny to shredded INSPIRED before he inspired others to do it too! vBY MUSIC Tunes that kept me going TRAINING REGIME HY I DECIDED TO HOW I ACCOMPLISHED MY GOALS I’m always changing up my training, but this is my TRANSFORM I’m the type of person that if I commit favorite workout routine. I like using a push/pull/legs to something it’s 100% or don’t do LOST I used to be a 135lb format going two days on and one day off. I stick to the professional it at all.
  • Exercise Menu

    Exercise Menu

    2 | P a g e Copyright © 2016 b y Anthony Arvanitakis Contents It's simple but not easy... ......................................................................................................... 4 1. Either doing too little or doing too much ......................................................................... 5 2. Not doing the right exercises. ........................................................................................... 5 3. Too many reps! ................................................................................................................. 6 Quick Summary ...................................................................................................................... 7 Dynamic Stretching ................................................................................................................. 8 #1 Pull-ups - The king of upper body exercises (Lats, Arms & forearms) ............................ 20 Proper technique - The perfect pull up .................................................................................. 20 Chin ups - The best bodyweight exercise for big guns! ........................................................ 24 Progressions for beginners: ................................................................................................... 25 #2 Push ups (Chest, Triceps , serratus anterior) .................................................................... 25 #3 Weighted Lunges (whole legs) .......................................................................................
  • The Top 5 Ways to Make Any Exercise Harder (Or Easier)

    The Top 5 Ways to Make Any Exercise Harder (Or Easier)

    The Top 5 Ways to Make Any Exercise Harder (Or Easier) By BJ Gaddour, CSCS, YFS2 www.WorkoutMuse.com One of the most frequently asked questions I receive from people all over the world is how to make an exercise harder (or easier) to best accommodate a wide variety of fitness levels. In my fitness career I have prided myself in developing a truly automatic system of exercise progressions and regressions within my own fitness bootcamp program design that has allowed people from all walks of life to safely and effectively be pushed to the limit while performing the exact same workout at the exact same time. Today I’m going to breakdown the top 5 ways to make an exercise harder or easier as needed for your own campers and clients or for your own personal workouts. Let’s get to it! Progression#1- Stability: Changing the Size or Position of Your Body’s Base of Support The overall stability of an exercise basically is determined by the relationship between your center of gravity (COG) and base of support (BOS). In other words, the less contact your body has with the floor (or stable surface) the harder it is for your body to stabilize itself during the exercise and visa versa. See below for a quick overview of how this applies: - Most Stable: when using a large base of support with your center of gravity positioned as close to middle of that large base of support as possible - Most Unstable: when using a small base of support with your center of gravity positioned as far away from the middle of that small base of support as possible The best way to demonstrate this stability progression is to use the front pillar variation as a case study.
  • Water Polo Cycle 4 Week 12 August 3Rd Day 1 Day 2 Day 3 Plate Warm

    Water Polo Cycle 4 Week 12 August 3Rd Day 1 Day 2 Day 3 Plate Warm

    Water Polo Cycle 4 Week 12 August 3rd Day 1 Day 2 Day 3 Plate Warm Up x 5 Plate Warm Up x 5 Plate Warm Up x 5 Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Hurdle Warm Up x 3 each side Over/Under/Over Over/Under/Over Over/Under/Over Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Standing 90/90, Standing Rear Delt Pull, External Rotation, Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Internal Rotation, 45 degree delt raise Band Abduction x 5 Band Abduction x 5 Band Abduction x 5 Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell Half Moon, Monster Walk, Step Outs, Elvis, Fire Hydrant, Clam Shell REST REST REST Clean First Pull (Power Position) 4 x 3 90 sec. DB Push Press 3 x 3 e.a. 60 sec. Clean First Pull (Power Position) 4 x 3 90 sec. ss Bridges 3 x 10 ss S.L. Bridges 3 x 10 ss Bridges 3 x 10 ss Ankle Band Series 1 x 15 ss Ankle Band Series 1 x 15 Back Squat 70% x 4 90 sec.
  • Calisthenics and Bodyweight Workouts

    Calisthenics and Bodyweight Workouts

    Calisthenics and Bodyweight Workouts By Martin Gallagher SuperSoldierProject Calisthenics and Bodyweight Workouts An Ebook designed for newcomers into the world of bodyweight exercise and fitness. SuperSoldierProject S T N E T D I S C L A I M E R N 4 W H Y C A L L I S T H E N I C S ? O 5 - Benefits T H E W A R M U P C 6 - Warmup Drills B O D Y W E I G H T C I R C U I T S 10 - Full Body Routines - Split Training Routines - AMRAP Circuits - EMOM Circuits - Park Circuits - Tabata Circuits - Cardio Circuits P O S T W O R K O U T S T R E T C H E S 17 Disclaimer YOU SHOULD CONSULT YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM TO DETERMINE IF IT IS RIGHT FOR YOUR NEEDS. THIS IS PARTICULARLY TRUE IF YOU (OR YOUR FAMILY) HAVE A HISTORY OF HIGH BLOOD PRESSURE OR HEART DISEASE, OR IF YOU HAVE EVER EXPERIENCED CHEST PAIN WHEN EXERCISING OR HAVE EXPERIENCED CHEST PAIN IN THE PAST MONTH WHEN NOT ENGAGED IN PHYSICAL ACTIVITY, SMOKE, HAVE HIGH CHOLESTEROL, ARE OBESE, OR HAVE A BONE OR JOINT PROBLEM THAT COULD BE MADE WORSE BY A CHANGE IN PHYSICAL ACTIVITY. DO NOT START THIS FITNESS PROGRAM IF YOUR PHYSICIAN OR HEALTH CARE PROVIDER ADVISES AGAINST IT. IF YOU EXPERIENCE FAINTNESS, DIZZINESS, PAIN OR SHORTNESS OF BREATH AT ANY TIME WHILE EXERCISING YOU SHOULD STOP IMMEDIATELY.
  • Man-Of-Iron-Workouts-Week-10.Pdf

    Man-Of-Iron-Workouts-Week-10.Pdf

    WEEK 10 WORKOUTS DAY 64: SHOULDERS, TRICEPS, ABS, SWIM EXERCISE SETS REPS SET 1 SET 2 SET 3 SUPERSET Shoulder press with plate 3 20 Seated Smith machine shoulder press 3 20 Lifting only in top-half ROM TRISET Cable front raise 3 20 Cable high pull 3 20 Overhead cable triceps extension 3 20 TRISET Cable single-arm rear delt raise 3 15 Cable kick-back 3 15 Close-grip push-up 3 15 TRISET Weighted sit-up 3 to failure Plank knee tucks Top of push-up position to failure, alternating legs with a 3 to failure push-up after each L/R Plank knee tucks Bottom of push-up position to failure, alternating legs with 3 to failure a push-up after each L/R www.bodybuilding.com/manofiron WEEK 10 WORKOUTS DAY 64: SHOULDERS, TRICEPS, ABS, SWIM (CONTINUED) SWIMMING WARM-UP 4 sets of 100 meters, 6/10 effort, rest 20 sec. between sets. Count your strokes per 25 meters; you’ll need that info later in the workout 10 Rounds: Rest as much as needed 25 meters scull drill 25 meters front catch drill 25 meters Superman drill 25 meters freestyle MAIN SET 4 rounds, rest 20 sec. after each round 150 meters, stroke count reduced by at least 1 per 25 meters to focus on strength 150 meters, strong, fast swim, normal stroke count and rhythm 100 meters kick with board, 7.5/10 effort, 25 sec. rest 3 sets of 50 meters with kickboard, escalating in intensity from 7/10 to 9.5/10, rest 25 sec.
  • DB Bicep Curls

    DB Bicep Curls

    Macalester Women's tennis Cycle 1 May 25th - June 19th Week 1 May 25th Day 1 Day 2 Day 3 Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Med. Ball Warm-Up - 1 x 10 each way Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Overhead throws, Chest Pass, Hip Thrusts, Side Toss Side Toss Side Toss Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Cuff Series - 2 x 15 each way Power Clean Deadlift x 6 1 arm DB Push Press 3 x 6 each arm Power Clean Deadlift x 6 x 6 St. Bar Shoulder Press x 10 x 6 x 6 (In Front) x 10 x 6 x 6 x 10 x 6 Back Squat x 10 Half Squats x 10 Back Squat x 10 x 10 x 10 x 10 x 10 x 10 x 10 DB Bench Press x 10 3 way Delt Raises 3 x 10 each way DB Bench Press x 10 x 10 (Lat., Front, Rear) x 10 x 10 Lateral Lunges 3 x 10 each leg x 10 x 10 Lat. Pull Down 3 x 10 Lateral Step Up Cross Over 3 x 10 each leg Lunges 3 x 10 each leg Lying DB Ext. Rot. 3 x 10 1 arm Bent Over row 3 x 10 Seated Row 3 x 10 3 way Lying Tricep Ext. 2 x 10 each way Lying Delt Raise and Pull 3 x 10 DB Rear Delt Raise 3 x 10 3 way Bicep Curls 2 x 10 each way 90/90 External Rotation 3 x 10 Empty Bottle 3 x 10 Tricep Push Down 3 x 10 Forearm Series 2 x 15 Forearm series 2 x 15 DB Bicep Curls 3 x 10 Choose Ab Routine: Shoulder Stretches: Choose Ab Routine: Choose Ab Routine: Shoulder Stretches: Shoulder Stretches: Macalester Women's tennis Cycle 1 May 25th - June 19th Week 2 June 1st Day 1 Day 2 Day 3 Med.
  • Bodyweight Inclined Reverse Crunch 3 to 4 10 Reps

    Bodyweight Inclined Reverse Crunch 3 to 4 10 Reps

    HIT THESE LIFTS FOR HUGE RESULTS Not all fitness pursuits lead to dramatic visible changes — and that’s perfectly OK! If, on the other hand, you’re in the mood for more muscles, you may consider turning to hypertrophy training for the solution. Delts of doom, a big, round peach, and solid legs take time, work, and attention. You have to be deliberate, but you can choose where to add muscle through specific exercise selection, using a moderate to high training volume, and keeping rest times short. When you train this way, you can match the heart and soul of your workout with the addition of muscles you can’t help but snap photos of (overhead lighting, anyone?). One way you can amplify your results is paying extra attention to building your rear delts, glutes, and hamstrings. You can add in the quads and abs to round it out, too. It’s kind of like taking a vitamin for these body parts! Pop in this workout once a week if you’re already following a program, or complete it two to three times per week if you’re not. Think of this as a boost for you to get muscles that look like you must spend all day in the gym. bignessproject.com and unapologeticallystrong.com 1 VITAMIN WORKOUT For this workout, complete 3 to 4 straight sets of 10 reps of each exercise. That means you’ll finish all sets of the each exercise before moving on to the next, resting 30 to 60 seconds between each set. Click here to revisit this workout video EXERCISE SETS REPS Dumbbell Bent-Over Rear-Delt Raise 3 to 4 10 Reps Bodyweight Inclined Reverse Crunch 3 to 4 10 Reps Bodyweight Frog Pump 3 to 4 10 Reps Valslide Eccentric SHELC 3 to 4 10 Reps Bodyweight Sissy Squat 3 to 4 10 Reps bignessproject.com and unapologeticallystrong.com 2 DUMBBELL BENT-OVER REAR-DELT RAISE Muscle Focus • Stand tall and hold two dumbbells with slightly bent elbows so they hang straight down in front of you.
  • Bodyweight Training 101: Benefits & Tips

    Bodyweight Training 101: Benefits & Tips

    BODYWEIGHT TRAINING 101: BENEFITS & TIPS BODYWEIGHT TRAINING 101: BENEFITS & TIPS RUNTASTIC.COM/BLOG 1 INDEX INTRODUCTION 3 A | BENEFITS OF BODYWEIGHT TRAINING 1 | Speed up weight loss 6 2 | Lessen risk of disease & improve quality of life 8 3 | Improve self-confidence & mood 10 4 | Slow the aging process 11 5 | Improve running (or other sport) performance 12 B | TIPS FOR EFFECTIVE BODYWEIGHT TRAINING 1 | Before you start: common training terms explained 15 2 | If your goal is to...maximize weight loss 16 3 | If your goal is to...build muscle 18 4 | Combining bodyweight training & running (or other sports) 20 5 | Warm up & cool down 21 6 | Breathing during exercise 24 7 | Exercise form & avoiding mistakes 27 8 | Scaling & replacing exercises 29 9 | Techniques for better results 31 CONCLUSION 33 APPENDIX | Bodyweight exercise list by muscle group 34 INTRODUCTION The following guide contains an overview of many benefits that bodyweight training offers. It also includes some very important tips that will help you progress faster, train smarter, and save time by avoiding some common training mistakes. Throughout the guide you will find links to the Runtastic blog where you can always get more detailed advice and other useful tips. The potential of bodyweight training is often underrated. Not everyone is aware of how many different goals can be achieved with this kind of training when it’s done right. Most importantly – using your own body as resistance is convenient and empowering. Bodyweight training is a great choice for many: • Beginners: Training with your own body as resistance can be a great stepping stone to develop initial mobility, stability, and strength for other training systems and sports.
  • Free Home Bodyweight Exercise Program Prepared by Anthony Ange BS, CPT Disclaimer and a Note from Anthony

    Free Home Bodyweight Exercise Program Prepared by Anthony Ange BS, CPT Disclaimer and a Note from Anthony

    Free Home Bodyweight Exercise Program Prepared by Anthony Ange BS, CPT Disclaimer and a note from Anthony: Section A. Thank you all for expressing interest in my free home bodyweight exercise program! I am excited to release this to you all and help you continue to pursue your fitness goals. While I am a Certified Personal Trainer and this program has been developed with a great deal of thought given to exercise selection and periodization for long term progress, please understand that there are inherent risks associated with exercise including injury or in severe cases, death. If you currently have any known Cardiovascular conditions, Respiratory conditions, Musculoskeletal conditions, Diabetes, Metabolic conditions, or any other conditions, concerns, or apprehensions about exercise, it is my recommendation that you consult your doctor before beginning ANY exercise program including but not limited to this exercise program. Section B. By reading Section A. and willingly choosing to begin the Free Home Bodyweight Exercise Program created by Anthony Ange, you acknowledge and accept all risk of injury or death that could result from performing any of the exercises contained within the Free Home Bodyweight Exercise Program and waive all rights to hold Anthony Ange personally or professionally liable for any injury or death that may occur as a result of your participation in the Free Home Bodyweight Exercise Program. If you do not accept ​ these conditions and terms, do not participate in the Free Home Bodyweight Exercise Program. Section C. Ok, now that the fun and exciting stuff has been covered, I am very proud to deliver to you all a fully periodized, 9 week, mostly bodyweight (besides a few household items) exercise program!!! My goal was to provide a system that you could use not only for the 9 week duration of the program but also cycle through multiple times and continue to make progress long-term.
  • The Importance of Muscular Strength: Training Considerations

    The Importance of Muscular Strength: Training Considerations

    Sports Med https://doi.org/10.1007/s40279-018-0862-z REVIEW ARTICLE The Importance of Muscular Strength: Training Considerations 1 2 3 Timothy J. Suchomel • Sophia Nimphius • Christopher R. Bellon • Michael H. Stone4 Ó Springer International Publishing AG, part of Springer Nature 2018 Abstract This review covers underlying physiological exercises, plyometric exercise, unilateral exercise, and characteristics and training considerations that may affect kettlebell training may be limited in their potential to muscular strength including improving maximal force improve maximal strength but are still relevant to strength expression and time-limited force expression. Strength is development by challenging time-limited force expression underpinned by a combination of morphological and and differentially challenging motor demands. Training to neural factors including muscle cross-sectional area and failure may not be necessary to improve maximum architecture, musculotendinous stiffness, motor unit muscular strength and is likely not necessary for maxi- recruitment, rate coding, motor unit synchronization, and mum gains in strength. Indeed, programming that com- neuromuscular inhibition. Although single- and multi- bines heavy and light loads may improve strength and targeted block periodization models may produce the underpin other strength-power characteristics. Multiple greatest strength-power benefits, concepts within each sets appear to produce superior training benefits compared model must be considered within the limitations of the to single sets; however, an athlete’s training status and the sport, athletes, and schedules. Bilateral training, eccentric dose–response relationship must be considered. While 2- training and accentuated eccentric loading, and variable to 5-min interset rest intervals may produce the greatest resistance training may produce the greatest comprehen- strength-power benefits, rest interval length may vary sive strength adaptations.

  • Week 1 Week 2 Week 3 Week 4 DAVE's VIF

    THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DAVE’S V.I.F. MASS BUILDING PROGRAM This program tackles 3 of the 5 different types of workouts that will hopefully keep your body Main Goal: Build Muscle Time Per Workout: 45-60Mins growing in the right direction. Each phase is 4 Training Level: Intermediate Equipment: Barbell, Bodyweight, weeks. Program Duration: 12 Weeks Cables, Dumbbells, EZ Bar, Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Machines workouts/daves-vif-mass-building-program.html Author: Dave Herber PHASE 1: Volume (Weeks 1 - 4) Week 1 Exercise Sets Reps Day 1: Back & Traps Pull Ups 2 As Many As Possible Barbell Rows 2 10 Seated Cable Rows 2 10 Hyperextensions 2 10 Superset Upright Rows 2 10 Dumbbell Shrugs 2 10 Day 2: Chest & Shoulders Bench Press 2 10 Superset Incline Dumbbell Bench Press 2 10 Decline Pushups 2 As Many As Possible Dumbbell Military Press 2 10 Dumbbell Rear Laterals 2 10 Day 3: Legs Squat 2 10 Leg Press 2 10 Stiff Legged Deadlifts 2 10 Dumbbell Step Ups 2 10 Standing Calf Raise 2 10 Day 4: Arms Barbell Curls 2 10 Close Grip Bench Press 2 10 Superset Lying Tricep Extension 2 10 Standing Dumbbell Curls 2 10 Superset Preacher Curls 2 10 Tricep Kickbacks 2 10 Rest 60 Secs between sets. Week 2 Exercise Sets Reps Day 1: Back & Traps Pull Ups 3 As Many As Possible Barbell Rows 3 8 Seated Cable Rows 3 8 Hyperextensions 3 8 Superset Upright Rows 3 8 Dumbbell Shrugs 3 8 Day 2: Chest & Shoulders Bench Press 3 8 Superset Incline Dumbbell Bench Press 3 8 Decline Pushups 3 As Many As Possible Dumbbell Military Press 3 8 Dumbbell Rear Laterals 3 8 Day 3: Legs Squat 3 8 Leg Press 3 8 Stiff Legged Deadlifts 3 8 Dumbbell Step Ups 3 8 Standing Calf Raise 3 8 Day 4: Arms Barbell Curls 3 8 Close Grip Bench Press 3 8 Superset Lying Tricep Extension 3 8 Standing Dumbbell Curls 3 8 Superset Preacher Curls 3 8 Tricep Kickbacks 3 8 Increase weight.