Posts

Full Weekly Workout

Full weekly workout This workout is one I have personally been doing since High School. It has improved my muscle strength ten times what it used to be. Any questions about what a workout is just comment below.
Monday (chest and triceps) -Bench (4x8) -Incline Bench (3x8) -Decline Pushups (3x20) -Close Grip (2x6) -Dips (3x20) -Tricep Kickback (3x8) (each arm) -Plate Raises (3x10) -Ab Workout (2 sets of whatever) -Planks (35 seconds) each side -10 push-ups to end
Tuesday (Legs) - Squats (4x8) - Paused Squats (2x4) - Split Squats (3x14) - Weighted Lunges (2x10) - Leg Press (3x10) - Calve Raises (4x25) - Pull-ups (3x6) -Ab Workout (2 sets of whatever) - Planks (35 seconds) each side -10 push-ups to end
Wednesday (Shoulders) - Shoulder Press (4x10) - Upright Rows (4x10) - Front Weight Raises (3x10) - Side Weight Raises (3x10) - Delt Raises (4x10) - Pull- Downs (3x10)

Upper Arm Muscle Building

In order to build up the muscles in your arms, you must follow a few simple workouts that can get the biceps and triceps bigger than they have been before. I will be instructing you on 2 of the best workouts for each aspect of the upper arm from the bicep to the tricep. For the biceps you can do both of the exercises such as preacher curls as well as reverse curls. I would add in the idea of just regular curls, but the preacher curls cover that in reality. The preacher curls are quite simple. You just need a spot where you can lay your arms down on a flat surface that secludes your biceps and then get a spot when you sit and then get a curl bar and toss weight on each end to end up curling that weight. You can also grab the curl bar and once you have it, reverse your grip by putting it where the backs of your hands are facing out. Then you can curl it upwards and make the backs of your hands touch your shoulders and curl it that way. Each of these will build your biceps and fast too. T…

Hammer Technique

When throwing the hammer the concept itself may be actually quite difficult. This is a very hard technique to be able to master, yet many seem to be able to conquer it. To start off you want to have your right hand on the handle. You may want to wear gloves due to the constant wear and tear the handle may have upon your hands. Once you have this you may grab it with your other hand. Once you have done this you will want to swing your hand to the right side of your body by keeping the left arm  close to straight and then the right arm. Once you have swung it to the right side of your body you must bring it around your head to the back having both your arms bent. Once this happens, bring it to the left side and then you may bring it to the front of your body with your arms straight at this point. The first part of this blog is actually just the general starting swing. Once the general swing is down you must eventually move into the steps. This is the hardest part because you must be in …

Bench Technique

Today I am going to explain the proper way to bench as well as improve your bench using variations. Benching is just one of those things that really everyone will judge you on and show you that they can do more. You may also want a big chest and to look bigger and I will explain exactly how one may go about doing that. It all starts with the general setup. If you have ever done a push up that is pretty much how you do the bench workout. You will start with your hands straight up and down from your body and shoulders in a straight line. This is the standard position. You will also want to have your back flat on the bench with your feet at each side of your body. This will be your support besides your actual chest doing all the work. Once this has happened, you will want to push the weight off of the rack with a possible spotter behind you and then begin to lower the weight down to your chest. Once this has happened, you will now push the weight up back to right about where the rack is.…

Squat Technique

Today I will be going over the general technique of a simple weight squat. The weight squat isn't exactly the hardest, but you will see yourself getting a lot stronger when you do it correctly. Besides power cleaning and deadlift, this is one of the most difficult exercises when done correctly. I myself have a 515 pound squat only due to how I squat. I see this day in and day out that many people don’t do it right. It starts with the middle of the bar resting on top of your shoulder blades and right behind your neck. When younger and doing the placement of the bar incorrectly, you can mess up the growth plates in your back and it could very much affect how you grow. This also could mess up the spine. When the bar is in the correct placement you want your hands at about each side of your body close to your shoulders. Most people who do not have complete flexibility within their shoulders are seen with their hands at the ends of the bar instead of from their shoulders. Once the hands…

Deadlift Technique

Since my last blog post was on the basis of lifting, I will be continuing that idea into my next training blog. This one is mostly going to be based off of the idea of deadlifting. Now deadlifting is a very hard, but occasionally easy lifting exercise. It all depends on how you do it, if it is done correctly and with which type of bar it is does with. The standard deadlift is seen as very hard for beginners. You must start with your back straight and flat. Then, you must go into how your feet should be placed. Your feet should be down on the ground, toes pointed forward with a decent amount of weight on your heels and toes. In other words you want to evenly distribute it. This will help you push up when lifting the amount one would like to lift. One you has the back and legs in the correct position you will then need to put your hands in the correct place. Your hands will be straight down from your shoulders. This will be your support in order to lift the weights upwards. Once you have…

Power Clean Technique

The art of power cleaning is a struggle for most people and if you do not perform the clean correctly, you could really hurt yourself. The power clean is simple looking for some, but becomes more difficult the higher one goes up in weight. The bar starts on the ground with whatever weight you would like to start with. Then you will have your hands on the bar squared up with your shoulders along with your feet squared up with your shoulders as well. Once this has been established you will now keep your back straight at all times and looking straight not down or up. Now we will begin the clean aspect of this. You will slowly bring the bar up about half way up to your thighs and then you will bring with bar up to your chest as if you were doing an upright row. That means you will bring your hands up to around your neck or the top of your chest. Just as you get there you want to flip your wrists and then catch the bar up by your neck. Once this has happened you want to catch it with your l…