Kettlebell Fitness

Archive for the ‘Weight Lifting Workouts’ Category

postheadericon Bowflex Max Trainer M5

Bowflex Max Trainer M5

postheadericon Bodybuilding Training For The Working Man

Someone trying to gain muscle may see bodybuilding training routines that call for 6 or 7 days a week in the gym and believe that is the only way to build muscles.  There are people that thrive on this type of training but it is not totally necessary.  There is a time in peoples lives where they simply can’t make it to the gym due to career or family obligations.

 

If you find it difficult to commit to training at least 4 days a week, can you commit to 2 or 3 days?  If finding time to train is difficult, here are a couple routines that call for 2 and 3 days a week.  It might not be the most optimal way to train, but there are people that train in this fashion and make great gains.

 

Three Days a Week

 

You can’t always gauge effective bodybuilding training routines based on their frequency.  In this routine, we are going to split the training days by body part.  We are going to train legs on day 1, chest/shoulders/triceps/ on day 2, and back/biceps on day 3.  You can train on any 3 non consecutive days like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday.  Only working sets are listed below.  Be sure to perform warm up sets with lighter weights prior to your working sets.

 

Monday: Legs

 

Squat: 3 sets of 8-10 repetitions (3×8-10)

Leg Press: 4×10

Lunges: 3×10

Stiff Legged Deadlift: 3×10

Leg Curl: 4×10

Calves: 4×15

Abs: 3×20

 

Wednesday: Chest, Shoulders, Triceps

 

Bench Press: 3×8-10

Close Grip Bench: 3×6-8

Incline Dumbbell: 3×10

Seated Military Dumbbell: 4×10

Dumbbell Flyes: 3×10

Cable Pushdowns: 3×10

Abs: 3×20

 

Friday:

 

Bent Over Rows: 4×8-10

T-Bar Rows: 3×8-10

Barbell Shrugs: 4×12-15

Pulldowns: 4×10

Preacher Curl: 4×8-10

Dumbbell Curls: 3×10

Abs: 3×20

 

Two Days A Week

 

It’s rare that you see bodybuilding training routines that call for only two days a week.  Surprisingly, there are weight lifters that enjoy this type of routine and say they made better gains with this type of training.  If you really don’t have time to workout or have recovery issues, this routine is for you.  Since, we are trying to fit a lot of work in a small amount of time, this routine will have very few isolation exercises.  To make this work, we need to perform big multi-joint exercises that targets large amounts of muscle.  This routine should be performed three days apart such as Monday/Thursday, Tuesday/Friday, Wednesday/Saturday.

 

Monday:

 

Squat: 3×6-8

Stiff Legged Deadlift: 3×8

Bent Over Rows: 3×8-10

Military Press: 3×8

Pushdowns: 4×10

Calves: 3×15

Abs: 3×20

 

Thursday:

 

Deadlift: 3×5

Leg Press: 3×8

Bench Press: 3×6-8

Pulldowns: 3×10

Curls: 3×8

Calves: 3×15

Abs: 3×20

 

Advantages

 

There are advantages to infrequent workouts.  They don’t consume a large part of your schedule therefore you shouldn’t miss many workouts.  They allow your body to recover from intense training so you should be fresh for each workout.  Also, if you play other sports, you can work on conditioning and skill training for your sport on other days.

 

Disadvantages

 

The main disadvantage is that each body part won’t get the attention it needs.  Since time is limited, you can only hit a body part with a limited number of sets.  Also, the exercises that occur later in the routine won’t be trained with a lot of intensity because you are fatigued from the exercises you did earlier in the session.

postheadericon Bodybuilding Workout To Build Muscle

Are you trying to build more muscle and get in shape? Most people at some point are always trying to get in shape, improve their health and build more muscle. When you are ready to take your workouts to the next level and start building some muscle through body building, do you know what you need to do to get results? Building muscle takes a lot of work, but if you find a good plan and stick to it, you can get the results that you want.

If you are already working out, and want to step up your workouts to start including more weight training and body building, it is a good idea to either work with a trainer or go online for some tips on what kinds of weight lifting workouts are going to give you what you are looking for in your muscle building goals. Learning how to do the reps correctly and safely will not only keep you from hurting yourself, but it can also help you isolate the muscle groups to help you get definition.

If you are new to the gym and have not been doing a lot of weight training, or if you have recently lost weight through cardio and now want to build some muscle, you need to know the basics of what kinds of weight training routines are going to work the muscle groups that you want to work. It is important that when you are starting out a weight training routine, you work all of the muscles in your body, not only the ones that you want to define. Developing a strong core is key to any muscle building plan.

Working with a trainer at least at first, can help you make sure that you know what kinds of things you need to focus on at the gym to help you work all of the muscles and develop a lean, defined look. Once you have gotten the core strength and toned muscles, you can begin to focus on different and smaller groups of muscles that will help you get the chiseled look that you want. It is going to take a lot of work, but if you are determined and you stick to your plans, you can see the results that you want. You can learn how to develop your workouts to help build muscle and get in shape.