Leading Provider of Exercise, Sports Performance and Fitness Training Equipment for Coaches, Athletes and Fitness Experts since 1986.Build Strength And Power With This Weight Training Routine. DESCRIPTIONThis workout routine is designed for those of you who want to get strong. Who doesn't want to get strong? I know I do, and chances are, you do to. A strong muscle will always be a big muscle. I don't know about you, but I've never seen a big, weak muscle. The stronger a muscle gets the bigger it gets, all things being equal. To build a well-oiled machine out of your body, the backbone behind it is a combination of strength and power. If you're not following a full program, or are just. Power Girl Fitness - 20 Minute TOTAL BODY Fitness Workout for Girls PowerGirlFitness. Subscribe Subscribed Unsubscribe 69,174 69K. Now that you’ve completed the 10-Minute Power Workout, check out some of the other SkinnyMs. Fitness Challenges to create your best body! Increase your power, rev up your speed and give yourself a metabolic boost with these six exercises for runners. Here's a quick no equipment needed workout. For more instructions visit www.playitfitness.com. This video is available free for download. Group Power is an hour of power! This 60 minute barbell program strengthens all your major muscles in an inspiring, motivating group environment with fantastic music. If you are looking to gain explosive power and strength, this Power workout plan will give you a full body workout to help you gain muscle mass. Workout Tips Power Up: Build Muscle, Strength & Speed Increase your strength and pump up your physique with this once-a-week power-training fix. That is what we strive for, a bigger and stronger muscle. Personally, the stronger I get, the bigger and tighter my muscle gets. As soon as I drop compound movements and start using isolation exercises with lighter weights, my muscle somehow gets a little smaller. Is The Power Workout for Everyone? No two physiques will be exactly alike and therefore, the power workout will not work for everyone. I strongly believe however, a power workout such as this free workout routine can benefit most poeple. Whether you want to improve your golf swing or to power up the front lines of football, strength is something we all need. Using this free workout routine to get a stronger body can certainly help out when your tight in the corners and need to come out first or when you need that extra distance on the shot put. However, this workout is not for beginners. For those weight trainers out there who are just starting out, you might want to look at building muscle 1. The reason is that this workout demands that you have an inner body awareness of what your body can and can't do. I suggest you follow this workout program for 1. After that you can either continue with the program or customize it the way you see fit. The Workout The first thing that you must do is give yourself some goals for certain compound movements such as the bench press, dead lift, shoulder press, and other movements within this free workout routine. Since I recommend you follow this free workout routine for 8 to 1. Adding on 2. 0 pounds to your bench is realistic for example. This is very important so if you serious about getting strong, you absolutely cannot skip this step - Set yourself some realistic goals. If you need goal sheets and weight training logs, go to this page and print these off for free. The repetition range for this free workout routine is 5 to 7 repetitions per set. Occasionally, you may go for a lower range but I suggest you stay within the 5 to 7 rep range. Since you are using a lower repetition range you can use heavier weights. Using heavy weights will force the body to respond rapidly with strength and size gains. The best exercises for this free workout routine are basic compound movement such as bench presses, shoulder presses and squats. Compound movements involve several muscle groups as opposed to the isolation workouts. By working over a larger area of muscle groups, you force your body to work harder which will lead to more muscle growth. However, do not sacrifice heavy weight for technique. Proper form is a must if you want to build strength and muscle so do the exercises properly. I've included an illustration of each exercise as well as a link to a complete description. Simply click on the exercise name and you'll be taken to the description. This is a very intense workout so remember to follow a diet that can support heavy training. Forget about dieting on this free workout routine. A word of caution for those of you who choose to use this workout routine. Always remember to warm up properly for 5 to 1. Also, do rotator cuff specific warm ups because these injuries will take months to heal. You can read about my experiences with these injuries here. The workout routine is designed as a 1 one, two off routine. That is, you will follow the power workout routine I on Monday, rest on day two and three and perform the power workout routine II on day four and rest on day five and rest on day six and repeat cycle. Here's how it will look. Day 1. Power Workout Routine I Day 2. Rest. Day 3. Rest. Day 4. Power Workout Routine IIDay 5. Rest. Day 6 Rest. Day 7 Repeat Cycle. Power Workout 1 Heavy bench presses. Warm up 1 x 2. 0 reps. X 5 reps. Heavy incline presses. Warm up 1 x 1. 5 reps. Press behind the neck. Warm up 1 x 1. 5 reps. Warm up 1 x 1. 5 reps. Barbell curls. Warm up 1 x 1. Lying leg curls. Warm up 1 x 1. Standing calf raises. Warm up 1 x 2. 0 reps. The leg movements in this workout have a higher rep range since legs can handle heavier weights with a higher rep range. Try and use each exercise for up to seven repetitions, then when you have become used to using the weight for seven reps, add more weight. Try to bring your repetition count up to the target range of between five to seven. You will need to rest a little more in between sets to generate maximum power. Try resting a couple of minutes in between. Remember to record all aspects of your training in a weight lifting log. You will make better gains by recording all weight and reps and comparing those results to the goals you have set out. Power Workout IHeavy close grip bench presses. Warm up 1 x 2. 0 reps. Dips. 1 x 1. 2 reps- body weight. Chip ups. 1 x 1. 2 reps- body weight. Heavy bent over barbell rows. Warm up 1 x 2. 0 reps. Heavy squats. Warm up 1 x 2. This workout routine is not as long but the heavy squats at the end will really test your will. It's a tough. routine but it will work. When on this workout routine aim at increasing the amount of weight you are using. Also remember to keep your form strict. Your motto while on this free workout routine should be . It is easy to start getting sloppy once you start using heavy weights. Once you start showing off and begin to get sloppy, you open yourself up to injuries. Don't be tempted to start showing off. Use good form and you'll be well rewarded with new muscle growth. Start using bad form and technique and you'll be penalized with injuries. The following information will go over the details of weight and descriptions. Power Workout I: The Exercises and Method Flat Bench Press. Set progression. Warm up: 2. Set one: 1 x 7 repetitions. Set two: 1 x 7 repetitions. Set three: 1 x 5 repetitions. The main purpose of this exercise is to increase strength. Here's what I suggest you do. Warm. up with 2. 0 repetitions. This weight should be less than 5. Do these reps nice and slow. For the first set, use about 6. For example, let's say your max on the bench is 2. For your first set, you'll do 6. Don't worry about not feeling the muscle burn after the first set because your goal is to build strength - Not endurance. Rest for about 1 minute to a minute and a half and remember to stretch your chest. For your second set, you should be using 7. So, if your max is 2. Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 8. If your max is 2. It's important that you get a spotter for this set. Try and get 5 repetitions with this last set. This is very important - Do not max out with your bench press. That is, do not go for one rep max sets. You should only do this after about 8 weeks of training and even at that, you must be very careful. One rep maximums can lead to injuries so keep your reps to 5 and up and always perform the reps with a controlled and fluid movement. Really concentrate on the movement and squeeze those pecs throughout the entire movement. Do not bounce the weight off your chest as this takes away from the overall exercise. You should be pyramiding the weight for this workout routine. That is, try and add 5% to 1. Rest periods between sets: 1 minute to 1 . Your warm up should consist of. So if you max on the incline press is 1. The first set should be used with about 6. I suggest you get a spotter for this set. Rest periods between sets: 1 minute to 1 . After you have finished this exercise, rest for about 3 minutes. Your warm up should consist of 1. If your not comfortable doing this exercise to the back, try using the barbell in the front. So if you max on the press is 1. The first set should be used with about 6. Choose a weight that allows you to comfortably do the repetitions in good form. You should just barely be able to complete the last rep on the last. I suggest you get a spotter for this set. You should be pyramiding the weight for the free workout routine. That is, try and add 5% to 1. If you prefer to do this exercise to the front, please do so. Rest periods between sets: 1 minute. Dead lifts. Set progression. Warm up: 1. 5 repetitions. Set one: 1 x 7 repetitions. Set two: 1 x 7 reps. Set three: 1 x 7 reps. Since this exercise is a true multi jointed exercise, you should be able to handle more weight than with other exercises. However, you should always be using the proper technique - Especially with this exercise as it involves the lower back. For the first set, you should do a warm up that consists of about 4. So if your max is 3. For your second set, you should be using about 6. For the second set, you should be at 7. If your max is 3. For your final set, you should be using about 8. If your max is 3. Rest periods - 1 minute to 2 minutes. This is a tough exercise and take enough time to get your. However, don? t rest too long as to allow your body to go cold. This usually happens around the 5 minute. Increase the weight by 1. By the time you reach set four, you should be using 8. The movement should be under control and fluid. Try and aim for a 5% to 1. For your last set, you should be using weight that allows you to perform 6 to 8 reps but with some difficulty. You want to just barely complete 8 reps in good form. Rest periods sets: 5. Lying leg curls. Set progression. Warm up: 1 x 1. 5 repetitions. Set one: 1 x 1. 2 repetitions. Set two: 1 x 1. 0 repetitions. Set three: 1 x 8 repetitions. Weight increments: For each successive set, increase the weight by about 1. By the third set, you should be at 8. Warm up with 2. 0 repetitions. This weight should be less than 5. Do these reps nice and slow. So if your max is 1. For the first set, use about 6. For example, let's say your max is 1. For your first set, you'll do 6. Don't worry that you don?
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