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Work your Legs for Maximum Hypertrophy

By avinash pandey on Monday, January 11th, 2010 | No Comments

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Leg workouts are always tough. Anything that involves heavy squatting then doing anything else afterwards is generally not too pleasant. Because the legs are made up of such large muscles, and because so many lower body exercises are compound exercises, it is not difficult to work the legs hard. The best leg workouts I’ve had have consistently been those where I used a variety of exercise movements and equipment to work to fatigue from every angle. The have also been some of the hardest workouts I have ever made it through.  If you’re interested in real weight lifting, then this article is for you. Perform the following leg workout for maximum results.

To warm up, some light cardio is sufficient. Push it a bit at the end to really get your muscles warm and push your heart rate up.

Cable Squats

If you’re new to the cable/ weight stack apparatus, take a minute to find the right amount of counterbalance weight. If the machine is adjustable, move the pulleys and handle almost to the floor. During the squat, grip the handle or bar close to your chest, and allow the weight stack to counter balance as you flex your knees and push your hips back and down. Try to keep your weight evenly distributed between and over your feet as you squat down and back up.

A narrower leg stance will work the gluts more than a wider stance. Create a decent space between your legs. To really target your vastus medialis (inner quads muscle), do a set or two while squeezing a small, inflatable ball between your knees.

Try reverse lunges to really hit the hamstrings, leg by leg, while putting only minimal stress on your lower back.

Between barbell squats, calf raises, and plyometric lunges, and work with resistance bands, my legs felt like jelly as I left the gym.

Sidesteps with Resistance Band

If you do this one right, it should make your gluts and outer thighs burn. The emphasis on the medial and lateral quads muscles is what qualify these a part of my best leg workout. Grip the handles of a resistance band and step on the center. Open your feet to shoulder width. Drop the hip downwards steadily as you keep the band tightly pulled. Pick up your right foot (the band should come with it) and take as large a step as possible to the side. Follow this with your other foot. For one set, take 10-15 steps to the right; then retrace your steps moving to the left. Try to keep your knees bent and move at a pace where you constantly feel resistance.

Plyometric Lunges

Any type of lunge is a great leg workout, as long as you focus on keeping your knee behind your foot and not letting your legs “wobble” back and forth. Plyos are a part of my best leg workout because of the extra workout required to propel your body off of the ground and land with control.  Granted, they aren’t up there with barbell back squats but they certainlly pack a punch. The idea is simple: start in a regular lunge. From the lowest position, jump up and switch your legs (moving one forward and the other back). Land in the opposite position to the one you started in, and lower yourself again into a squat. Focus on correct form, and maintain an upright stance from beginning to end.

The best leg workout you’ve ever had should start off with a few sets of each of these exercises, for versatile, compound lower body movements. If you find yourself wanting more, try upping your squat weight, or using a band with more resistance for your side steps. Even if you won’t call it the best leg workout of your life, I’m betting that your legs will concede it’s a good one.

 


Technorati Tags: barbell squats, fitness, weight lifting

Get Healthy with Weight Lifting Exercises

By avinash pandey on Monday, December 28th, 2009 | No Comments

Countless people out there are always looking to get into better look. This is naturally understandable! Working up your body makes you look better and feels a lot better.Then there is that whole benefit of lengthening your life span, which should never be overlooked. Maybe now you’re thinking weight lifting workouts to enhance your body’s appearance and strength. The truth is, the correct weight lifting regimen can do a lot more than that.

Weights usually get a bad rap for bulking people up and not really contributing to calorie burning. This is seriously untrue. I would call it a misnomer. When you lift weights, not only you burn calories, but you also strengthen your body. Now, the wonderful news that you may not know about weight lifting exercises is that they can also lead to more calories burned off when you are at rest. You see, when you pump iron, you allow your muscles to tear to some degree. These tears will lead your body to repair the muscles, which makes them slightly increase in size each time. At this point your body needs more calories to support your newly gained lean muscle mass. Therefore it pulls more calories of what you consume everyday for muscle support. Cardio exercises do not work this way.

There are all types of good weight lifting exercise regimens posted online nowadays at websites such as worldfitnessnetwork.com and bodybuilding.com. Sometime when you are lounging about and surfing the web, take notice at what kinds of exercises emphasized. You can’t really beat all this free data at your fingertips. Allow it to help you with choosing weight lifting exercises and getting into better shape for the future. You may end up enjoying weight training a lot more that you thought.

Your goals should be relevant to the path you choose to take with weight lifting routine. For instance, if you simply want to get toned, like most women out there do, you should focus on lighter weights and higher reps. This will allow you to visibly tone up your muscles, but not get all bulky. For guys who wish to pack on some real muscle mass, you should consider heavier weights and lower reps for your weight lifting exercises. This will place more stress on your muscles and allow them to tear more and rebuild larger. Keep in mind that you have to eat more if you are trying to gain on lean muscle mass. This means consuming more calories than you typically consume and burn off each day. Your muscles will need extra calories and sufficient amounts of protein to grow in size.

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Technorati Tags: exercises, weight lifting

Free Weight Lifting Ideas

By avinash pandey on Thursday, December 24th, 2009 | No Comments

There are no effort-free weightlifting routines; the body gets used to the effort in time and the muscles require smart alternations of active training and rest. And here is the explanation for the failure of many beginners who work hard but never see results; instead of enhancing the muscular mass, they drain of body of energy and resources, exposing themselves to health risks. The training frequency, the intensity of the exercises, the resting period as well as nutrition have the most significant impact on one’s physical shape. Don’t expect to look and feel great if you are faulty at one of the above. truth about six pack abs review.

Lots of nutritional supplements have conquered the market with the promise of effort free weightlifting routines, and for some people the muscular mass really changes for the better. Yet, trusting advertisements and believing everything you are told could be a trap you can easily fall into. The best way is in fact the trodden path: smart exercises for groups of muscles, good hydration, a few days rest between training sessions and high quality food that would provide all the nutrients and the energy necessary. It is also possible that the tips for free weightlifting routines be contradictory at times. The information you take from the Internet for instance has to be carefully filtered before being put into practice. truth about abs reviews.

Athletes have no effort free weightlifting routines; every muscle group needs to be trained as part of an overall body stimulation. Thus, the most important and common of routines result from exercises like bench press, dead lifts, military press, squats and lots of others, meant to stimulate a certain body part. The chest, the back and the shoulders have the same importance as the arms, the forearms and the legs for the creation of strength and body resistance. Free weightlifting routines can be found with no name web sites, or they are discussed on forums by weightlifters who have tried them.

All in all, we could say that the entire body needs to be worked out harmoniously in order to correspond to the real professional weightlifting standards. Plus, a slender body, a great health and muscular strength are dependent on each other. Mention must be made here that the intensity of the exercises usually varies depending on the training level and gender. Even if this sport is more popular with men, there are a few women weightlifters too. Even so, the body has the same way of responding to physical stimulation through regular training. Truth about abs.


Technorati Tags: fitness, muscle, Training, weight lifting, Weights

Free Weightlifting Routines – Things You Need To Know About Free Weightlifting Routines

By avinash pandey on Sunday, September 13th, 2009 | No Comments

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There are no effort-free weightlifting routines; maybe you won’t feel the body discomfort so much during physical effort, but getting used to it is a matter of time. This would explain why so many people who work hard to develop great muscles are sometimes forced to admit failure; instead of enhancing the muscular mass, they drain of body of energy and resources, exposing themselves to health risks. The Nutrition, training frequency, the resting period and the intensity of the exercises have the most significant impact on one’s physical shape. If something is not right with your body system, don’t train before you get well.

Lots of nutritional supplements have conquered the market with the promise of effort free weightlifting routines, and for some people the muscular mass really changes for the better. Yet, trusting advertisements and believing everything you are told could be a trap you can easily fall into. The best way is in fact the trodden path: smart exercises for groups of muscles, good hydration, a few days rest between training sessions and high quality food that would provide all the nutrients and the energy necessary. It is also possible that the tips for free weightlifting routines be contradictory at times. The information you take from the Internet for instance has to be carefully filtered before being put into practice.

Free weightlifting routines is the way many athletes have started their ascension; every muscle group needs to be trained as part of an overall body stimulation. Thus, the most common and important of routines result from exercises like bench press, dead lifts, military press, squats and lots of others, meant to stimulate a certain body part. The back, the shoulders and the chest are just as important as the arms, the forearms and the legs for the development of strength and body resistance. Free weightlifting routines are often available with no name web sites, or they are discussed on forums by people who have tried them.

All in all, we could say that the entire body needs to be worked out harmoniously in order to correspond to the real professional weightlifting standards. Plus, a slender body, a great health and muscular strength are dependent on each other. Mention must be made here that the intensity of the exercises usually varies depending on the training level and gender. Although this sport is more popular with men, there are a few women weightlifters too. Even so, besides strength the same rules apply in the context too.

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Technorati Tags: fitness, free weightlifting routines, gain muscle mass, get shredded, weight lifting, weight lifting tips, weight loss

What You Need To Know About Body Weightlifting Exercises

By avinash pandey on Sunday, September 6th, 2009 | No Comments

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One major concern about body weightlifting exercises is their compatibility with the physical condition and the individuality of each trainee. Personal preferences for machines or regular weights also makes the difference between the kind of body weightlifting exercises chosen as part of the workout routine. Therefore, go in any gym and you’ll see various approaches, each equally acceptable and viable. Other than the direct participation to training sessions, new exercises can be learned on different grounds, and here we refer to magazines, web sites, videos and tapes that teach people how to lift weights safely and step by step. Some authors even insist on favorite body weightlifting exercises that they are fond of from personal experience.

Body weightlifting exercises with free weights rely on dumbbells and barbells most of the time. This kind of training aims more at developing strength and increasing muscles than at body resistance. Machines are considered more comfortable because they take over a part of the burden the bodybuilder would otherwise have to cope with. Another advantage of machines is stability because the body weightlifting exercises are performed in a safer and more stable position. The stability for the use of free weights results from the lifter’s capacity to move the weight steadily between two determined points.

The truth is that each weightlifter uses a combination of free weights and machines for the body weightlifting exercises that make up the routine. However, preference for one of the situations discussed above is common and normal. The idea is that once you have reached a strength level, you should start and train for the next. Athletes or very committed amateur weightlifters keep a close track of their physical evolution over a predetermined period of time. Once they are successful for one portion of the set course, they move on to the next, by constantly pushing the limits of the body.

The body weightlifting exercises should always match the bodybuilder’s strength level. This is also the risk that many online exercises and methods bring, because they do not  distinctly point to who should try the exercises. When working above your resistance level, more harm than good can happen, meaning that you’ll lose muscle mass instead of increasing it. Improvisations and passage from one level to another require great attention and lots of responsibility. Individual training involves an even higher responsibility because of the risks it brings. Remember to stay safe during training; that is primordial!

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Technorati Tags: body weightlifting exercises, fitness, gain muscle mass, get shredded, weight lifting, weight lifting tips, weight loss