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In recent weeks your workouts have probably lost some of their effect so, even though you're lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don't expect miracles though - from this point onwards, every little bit of improvement will take even greater and more intensive work than before. Because you'll be working your muscles more intensively, they'll also need more recovery time to adapt and grow and that's why you'll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you're not doing enough but the point is, you'll be working your muscles very, very intensively and making better use of your time. As you gain more experience you'll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I'm proposing is basically a 3-split of the body on Monday, Wednesday and Friday. MONDAY (Chest, Triceps, Shoulders) 1. Chest Exercises Incline dumbbell press - this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent. Pec-deck flye - this is an isolation exercise that works the pectorals. 2. Triceps Dips - this compound exercise targets the triceps but also works the chest and shoulders. 3. Shoulders Front military press - this compound exercise targets shoulders but also works the triceps. Dumbbell lateral raises - this isolation exercise works the shoulders only. Bentover dumbbell laterals - this isolation exercise works the rear delts. WEDNESDAY (Back, Biceps, Forearms) 1. Back Front lat pulls - compound exercise that targets lats but also works the biceps and mid-back. Deadlifts - compound exercise that targets the back and quads but also works hamstrings, calves and glutes. Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats. Dumbbell shrugs - isolation exercise that works traps. 2. Biceps Dumbbell biceps curl - isolation exercise that works the biceps. Dumbbell hammer curls - isolation exercise that works the biceps. 3. Forearms Barbell wrist curl - isolation exercise that works the forearms. FRIDAY (Lower Body) 1. Legs Squats or leg press - compound exercise that targets the quads but also works the hamstrings, calves and glutes. Leg extension - isolation exercise that works the quads. Leg curls - isolation exercise that works the hamstrings. Standing calf raise - isolation exercise that works the gastrocnemius calf muscle. Seated calf raise - isolation exercise that works the soleus calf muscle. You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.
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More Articles:1. Elliptical Trainer Clothing – Dressing For Success By Rich Rojas Many people fret over what to wear when exercising. All things being equal, this is perhaps the easiest part of putting your exercise program together. It’s true that different athletic activities have their own dress and gear requirements. Football and baseball each have their own types of uniforms and equipment. So do you need to have different workout clothing and footwear when exercising on an elliptical trainer than when running on a treadmill?There are two components to workout attire – … 2. Working Out On The Reebok Elliptical Trainer The Reebok elliptical trainer is a large machine with mostly self contained parts. This makes it difficult for the owner to do repairs and maintenance himself. There is very little problem with the Reebok elliptical, except that after some regular use it does become very noisy.Most people seem to really enjoy the Reebok elliptical because it has such a smooth ride. The handlebars move with the pedals and help to give you an upper body workout. If you don't want to use them, and many people don't… 3. Lifting for the Love of It! Over the last couple of years I have taken a number of layoffs, for a variety of different reasons. Many times I wonder why I lift at all. The prevailing belief is that lifting must be one’s top priority if one is to be the best at it. That may be true and that is one of the biggest problems I have had. Lifting is not my top priority, it is more like fourth after God, family, and work. Actually work is only ahead of lifting because I need it to support my family, otherwise it would be further do… 4. How To Cure Bad Breath Halitosis is the medical term for bad breath. Many people suffer from it either temporarily or as a chronic problem. Common causes are odiferous foods, smoking, poor oral hygiene, sinus conditions and medical issues. There are many cures for this ailment that are simple to use. If problems persist, though, it is advisable to seek the authority of a dentist or medical professional to rule out any serious dental or medical issues. Certain foods such as garlic and onions produce bad breath. This is… |
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