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Isometric Exercise, Arnold Schwarzenegger and Bodybuilding

What do Isometric Exercise, Arnold Schwarzenegger and Bodybuilding all have in common?

You may be surprised to learn that Isometrics has been used in bodybuilding workout routines since it was first discovered. Arnold Schwarzenegger was probably its biggest proponent.

If you have ever wondered how bodybuilders utilized isometric exercise as part of their bodybuilding routines then … read this article and discover why every single bodybuilder uses isometrics in their workouts and in getting ready for a competition!

You would think that bodybuilders — the guys that throw weights around as if they were plastic dolls would never use isometric exercise in their bodybuilding routines wouldn’t you? However, the exact opposite is true.

In this article, I will give you two examples of where bodybuilders use isometrics.

The first is in their posing routines. To get ready for a bodybuilding competition you must practice doing your posing routine.

Each time you do a double biceps pose, — for example — you are holding the pose for a few seconds at a maximum contraction. This is isometrics. One way to apply this and get phenomenal results is as follows:

Perform a set of barbell curls, then perform a double biceps pose for 30 seconds while the muscle is still pumped! Your arms will be in severe pain but don’t worry about this focus on the muscle contraction. Rest for about 30 seconds and then repeat again. (You do this in between each set of barbell curls.)

Although there is no “real” resistance the Isometric Contraction causes the muscle to become harder and more defined. This is nothing new Arnold Schwarzenegger revealed that he would spend hours holding each pose in order to make the muscle harder and more defined.

Mr. Schwarzenegger’s in his book “Arnold: the education of a bodybuilder” revealed that to get his calves as defined, hard and cut as possible he would do a lot of “tensing” after each workout.

He referred to this method as “Super Isometrics.” (You can find is on page 72 of that book)

Joe Weider who created most of the terms currently being used in the bodybuilding industry… referred to isometrics as Iso-Tension. (It is one of the Weider principles for building a strong and powerful physique.)

Let’s explore the second example of how isometric exercise is used in bodybuilding.

Again let us go back to… Arnold Schwarzenegger.

Arnold would perform an exercise called “bicep cheat curls.” In this exercise he would use more weight or resistance than normal. The logic behind this is to force the muscles (typically a 90° angle) to develop strength in the maximal contraction.

Arthur Jones the creator of the Nautilus exercise equipment also indicated that the use of isometric exercise in bodybuilding was one of the best things that any bodybuilder could do.

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Reg Park’s 1951 Mr. Universe Workout

This is the same workout that Reg Park trained with to win the 1951 Mr. Universe title. He won Mr. Universe again in 1958, becoming the first to win the prestigious event twice. Park, who later went on to replace Steve Reeves as Hercules in the mid sixties, gained 25 pounds of muscle on an already solid frame in 10 months with this program.

Reg trained three days a week on this routine. He ate 3-4 meals per day and had a protein drink that was made up of milk, cream and honey, which he drank six times a day. Proof that you don’t need to buy expensive supplements.

Grab any photo of Reg Park and you’ll see what can be done with hard work and determination. Remember, Park was a pre-steroid bodybuilder, all natural. And to me he looks a lot better and more powerful than the drug induced bodybuilders of today.

The Reg Park Classic 1951 Workout

Squats 5 x 10

Bench Press 5 x 10

Weighted Dips 5 x 12

Barbell Curls 5 x 10

French Presses 5 x 10

Chins 5 x 10

Donkey Raises 5 sets

Abs 5 sets

Notes: There was no rep scheme for his abs and calves, he’d work them until they had enough. Park, like all the old timers, lifted heavy weights and didn’t use many isolation exercises in his routine. If you decide to follow this program and feel wiped out on three days a week, knock it down to two. Park had exceptional genetics and recovery ability that most don’t have.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first and get on a beginners program. End of disclaimer.

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A Mr Universe Workout

Here is a workout from 1959 Mr. Universe champion, Bruce Randall.

Randall liked to work mostly upper body with squats or deadlift being his only lower body exercise. He would change his routines frequently and went through different stages as a powerlifter, Olympic lifter and bodybuilder.

As a matter of fact, Randall went from 415 pounds (as a powerlifter and Olympic lifter) all the way down to 223 pounds as a bodybuilder!

Bruce finished second in the 1958 Mr. Universe and was bound and determined to come back stronger the next year. Of course he did and the rest is history.

Some of Randall’s best lifts were 770 pounds in the deadlift, 680 in the squat, 375 in the overhead press and 482 in the bench press.

Below is a typical workout that Randall followed on his way to the 1959 Mr. Universe crown.

Mr. Universe Workout

Overhead Press 3 x 4-6

Bench Press 3 x 4-6

Incline Bench Press 3 x 4-6

Curls 3 x 4-6

Chins 3 x 4-6

Leg Raises 1 x 20-50

Squats or Deadlifts 3 x 6-8

Notes: Randall trained 3-4 days per week and would alternate squats and deadlifts. He eat three meals a day with one or two homemade protein drinks. As always, train hard and with maximum effort. If 3-4 days is too much, lower it to 2 days. Train hard and heavy.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Exercises and Workouts – Three Workout Errors You Do Not Want To Be Making

When you hit the gym, do you feel confident you are doing everything you can to see the best results? Do you feel like you are in there with the knowledge and know-how to create a workout you feel great about? If you have any doubts, these tips are for you. It is essential you are aware of some of the most prominent mistakes people make so you can side-step these yourself.

Here are some of the main ones to consider…

1. Supporting Your Body On the Hand Rails. The first big mistake many people make is choosing to hang off cardio machines. They are often leaning so far on the railing they are not supporting any of their body weight.

Do this, and your arms may get a bit of a workout, but that is about all you are achieving. You want to stand upright during the cardio session. Will it be harder? It will, but standing upright is what ensures you will see results.

Go to a lower level if you cannot keep up. It makes no sense to put the machine on a high level and then cheat your way through your cardio workout.

2. Using Too Much Momentum. The next error is allowing momentum do the hard lifting for you. People will swing their weight up so hard you can be assured momentum is doing about 80% of the workout.

If you do this, not only are you shortchanging yourself of the results you could be seeing, but you are putting yourself at risk of a severe injury. This is how injuries often come to be.

Slow down. Pause. Stop at the top of the movement. Do everything you can to prevent momentum from carrying you through, and it will pay off in the end.

Again, it will be harder, but that is the point. Your workout should not be easy. You should not breeze through it if you want to see results. Always remember, your injury risk increases when you lift more weight because this is added stress on your joints.

If you can make the exercise harder while using less weight, so it feels like you are using more weight, that is going to be your best case scenario.

3. Not Using The Right Muscles. The third mistake people make is using the wrong muscle groups entirely during a movement pattern.

Take the lat pulldown for instance. For some people, all they use is their lower back and biceps. They drive the movement with these two muscle groups. This exercise is supposed to target your lats, which are primarily located in the upper back region. By doing the routine in this manner, they are not even working their target muscles. If you use your lower back and biceps, you will find you end up injured.

Lighten the weight, focus on the muscle squeeze, and feel it. Doing this will help you see better results.

Ask yourself, are you making these workout errors? If you are, clean up your program, and you will see better results.

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Ten Tips to Sneak Exercise Into Your Day (and Why!)

With the unofficial start of summer at the end of this month, many begin to think about starting to exercise before putting on a bathing suit and hitting the beach or pool. Exercise is of course helpful for weight management and building muscles and can improve physical appearance. What is not as well known are the other physical, mental and emotional benefits of incorporating exercise into your daily routine.

In addition to weight management, other physical benefits of exercise include improvement in our cardiovascular system functions. Aerobic exercise can help prevent heart disease, type 2 diabetes, metabolic syndrome and stokes. Other forms of exercise can help prevent arthritis, osteoporosis and can help improve balance to prevent falls.

What is equally as impressive are the benefits to mental and emotional health when exercising on a regular basis. Exercise improves not only focus and concentration but also enhances mood as well. In fact, studies have shown that 15 minutes of aerobic exercise was equally as effective as an antidepressant for some forms of depression. Walking around the block often shifts perspective and helps reduce stress.

Joh Ratey MD, who studies the benefits of exercise has suggested that if the positive effects of exercise could come in a pill form, it would be the most widely prescribed medication. Since that is not possible, how do you incorporate exercise into your busy life when you already feel pressed for time?

Ten Tips to Sneak Exercise into your Day

Don’t like or feel like you have time to go to the gym? The good news is exercise does not have to involve getting on a treadmill or pumping iron at the gym to be effective. It can be relatively low cost and not a huge time investment. However, before you start, check with your doctor if you have not exercised in awhile or if you are pregnant. Also, make sure you are wearing proper footwear for your activity. Many joint or back injuries are caused by wearing old or worn-out shoes. Here are ten ways to get moving:

  1. Park away from your office, trip to the store or school and walk. These small walks add up through the day. In fact, studies have shown that small bursts of exercise throughout the day are more effective than one long burst.
  2. Take the steps instead of the elevator. If you are going between floors, walk up the steps. Need a quick break in the afternoon – walk up and down a few times. Exercise will revive you much more than a trip to the coffee machine.
  3. Wear a fitness tracker and measure your steps. There are many inexpensive trackers as well as more sophisticated and pricey devices but even the inexpensive will give you data on steps. Set a goal and stick to it. For the first few days, wear it without changing your activity. Once you create a baseline, add 500 to 1000 steps per day to it each week.
  4. Use apps to get inspired. Studies have shown that like fitness trackers, individuals who utilize apps are more successful at sticking with an exercise program. There are apps like 5K that inspire and lead you from couch to 5K. My Fitness Pal and ActivX are a few other popular fitness apps.
  5. Sign up for a charity walk or run and use it to inspire you to get moving. Whether it is 1mile, a 5 or 10K, it gives you a goal and a deadline to work toward.
  6. Grab a buddy or two. People are far more likely to stick to a routine if they have another person who is going to do it with them and hold them accountable. Making fitness social gives the extra benefit of connecting with others.
  7. Have a family or office challenge. It does not have to be a competition, but it can be a way to cheer each other on and keep everyone involved in a common goal.
  8. Try a new activity like dancing, hiking, swimming or a fun group exercise class you have always been curious about.
  9. Make fitness a weekly family activity. Go on a hike, bike ride or walk around the neighborhood.
  10. Household activities like gardening, cleaning or other projects can be great chances to get the blood flowing. Put on upbeat music to keep you moving energetically.

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7 Quick and Easy Exercise Tips

There are some many articles and books on exercise that it is easy to get confused on the best one for you. But there is one thing that you should remember. Exercise does not have to be a complicated routine. You should just try to move a little each day. Find out what you like to do the best and incorporate into your day. You don’t need to do fancy workouts or join a gym. This article will give you 7 easy exercise tips to get you started.

1) Set a goal. It is recommended that you do at least 30 minutes of exercise a day on the average of five days a week. Set a goal to achieve that 30 minutes. If you cannot do 30 minutes all at once, try to do it in ten minute intervals throughout the day. As your activity level increases the amount of time that you can spend exercising will increase also. Be patient because it may take a little time to get there.

2) Find out what type of exercises you like to do. If you like to dance, get some exercise tapes or DVDs that incorporate dance into an exercise routine. If you like to walk, get a treadmill so that you can walk all year round. There are plenty of exercise routines out there to fit any personality. Find the one that is right for you so that you will enjoy and look forward to your exercise time.

3) Drink water before and after you exercise. This is very important to keep your body hydrated and to get the most benefit from your exercise routine.

4) Schedule time into your day for exercise. Make it a priority. If you feel that you are too busy, try getting out of bed 30 minutes early each morning. Getting started is the hardest part, but you may find that you look forward to that special time in the mornings.

5) Challenge yourself. Try to do just one more minute of exercise or just one more set or exercises each day. Increase the intensity of your workout for better results.

6) If you have trouble sticking to a plan, get a friend to join you. A good exercise buddy will help keep you accountable and not let you slack off. It is also more fun to exercise with someone else than to do it alone.

7) Reward yourself for a job well done. You may buy yourself a new outfit or get a massage each week. Positive reinforcement is the key to motivation. If you set an exercise goal each week with a reward for meeting the goal, you are more likely to stick to the program to get your reward.

Starting an exercise program is not easy. But getting started is the hardest step. Once you see how great it will make you feel, you may become addicted to exercise!

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Bruce Lee Diet and Body Workouts – Top 3 Tips to Be Fighting Fit!

Bruce Lee, the founder of the “Jeet Kune Do” combat form is a name synonymous with martial arts all over the world and it comes as no surprise that many consider him godlike and try to follow everything he did. His ripped appearance that many people desperately try and emulate was intimidating and he was considered invincible. To get such a body, it requires complete dedication and 100% mental and physical focus. His workouts and his diet are the two biggest factors that contributed to his godlike body. To do the meticulously timed jumps, stunts, dropkicks, blocks and punches of Bruce Lee, you need to read the rest of the article.  

His diet:  

He was known to take a lot of Chinese food which is rich in fiber. The best fiber rich foods are vegetables and fruits. Moreover, such foods consist of anti-oxidants that help flush out harmful toxins from the body. Simple and nourishing, his diet consisted of six to eight small meals a day as meals taken in frequent bursts are known to boost metabolism. He was also known to drink ten to 12 glasses of water daily as a hydrated body is a healthy body. To go one up on Bruce Lee, you should take protein supplements such as whey and casein with your diet so that proper energy levels are maintained.  

His workouts:  

Bruce Lee’s workouts included a combination of four different workouts, namely weight training, martial arts, body weight and stretching. His chiseled appearance stood testimony to the fact that he was a fitness freak. To get a body similar to that of Bruce Lee’s, you must perform a variety of free hand exercises such as kickboxing, jumping or running. Stretching exercises should also be performed as they help the body become flexible which is extremely important in martial arts.  

Warm up exercises should always be done before you begin the weight training exercises of bench presses lat pull-ups, and dumbbell curls. Body weight workouts like pushups and pull ups should be performed as warm-up exercises.

Immense strength, stamina and endurance are what are needed to perform such high intensity exercises. This can be provided to the body by taking nitric oxide supplements. Such supplements work by pumping more blood to your body. This in turn nourishes the muscles cell with fresh oxygen and water and this results in increased muscle growth.

Moreover, nitric oxide has other benefits such as immune system rejuvenation, prevention of deadly diseases, reduction of recuperation time etc.  

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Using Mind Power For Fitness

Weak muscles might be an initial problem for those beginning a fitness program, but the biggest issue to impact any overall goals is the attitude or the mindset of the individual. For instance, if someone is using personal training in New Jersey they will receive consistent verbal encouragement and support throughout their various fitness routines. If, on the other hand, they were working out independently and allowed themselves to think about how tired they were or how they didn’t think they could finish the workout, it is likely that their brain would win the debate. This is a very common issue and is a reason that so many trainers and fitness experts recommend always having at least one workout buddy who will help you complete a routine or session.

Why is mind power so effective? Most New Jersey personal training experts would say that it is the minds of their clients that is the number one tool to success, and not always the services of the trainer that comes in first. Using visualization, positive “self talk”, and personal affirmations will usually be just as potent as a trainer pushing the client to go a bit farther and work a bit harder.

When relying on personal training in New Jersey it is a good idea to find a trainer who emphasizes the individual responsibility of the client for the overall success of the program. While a commitment to a diet plan and frequent workouts will yield excellent results, a qualified New Jersey personal training expert will always know that those who envision themselves with the body they want will usually be sure to succeed.

Using mind power for fitness goals begins with training the individual to set aside a few minutes of each day to visualize themselves with the muscles they want, or at the weight they hope to reach. This is a form of reward that will encourage their efforts more than nagging or pushing ever could.

The trainer will also help their client to select a few key phrases or words to be used as a personal “mantra” or as a form of positive self talk that will instantly override any negative thinking. This might be as simple as thinking the phrase “toned muscle” instead of allowing the mind to focus on the shakiness of the developing thigh muscles. Many trainers also encourage clients to view themselves as fit and in shape regardless of where they might be in their overall program. If someone “thinks fit” they are going to feel fit and attractive, which will always lead to confidence and better results.

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Important Facts About Steps Aerobics You Should Know

If you are an enthusiastic fan of most aerobic exercises, you may have considered escalating your workout intensity with step aerobics equipment. The objective of participating in step aerobics are the mostly the same as other aerobics workouts which is to raise your heart rate and maintain it for at least twenty minutes and at the same time toning your muscles and burning fat. Step aerobics will help you achieve all these goals, while adding an extra dimension to your exercise program. To start with step aerobics program, you can sign up for a step aerobics class, or you can purchase the stepper with the instructional videos learn to do it at home.

The advantages of step aerobics are:

1) It adds extra fun to your regular exercise routine

2) It is simple and easy to learn

3) The equipment is fairly cheap

4) It utilizes the large muscles of the lower legs which helps strengthen those muscles

5) It strengthens the tendons and ligaments that connect the muscles and the bones to each other

How To Use Step Aerobics Equipment

You can buy a book or video or even join the local gymnasium to learn step aerobics. However, you can also simply begin with simple exercises by just stepping onto the platform and then stepping down. These simple exercises can then progress steadily from simple steps to more complicated aerobics routines.

Besides that, you can also increase the rapidity of the steps or raise the aerobics step platform which will result in increased fitness and skill. The step aerobics exercises can grow in complexity as you become more proficient.

The step aerobics exercise are usually choreographed to music just like other aerobics routines, but instead of exercising with side to side movements on the floor, you will be exercising vertically by stepping up and down from the platform of your stepper. The most important thing to an effective workout is to be observant of your posture. Always keep your head up, your shoulders back, and your back straight as you do your workout. When stepping onto the platform, your foot should be solidly on the surface and when you step down from it, your feet should stay close to the back of the stepper. This is to avoid the back strain of lunging backwards.

When you step on a steps aerobics platform there is no shock experienced by your joints.

Cost Of Step Aerobics Equipment

If you have decided to purchase your own set of step aerobics equipment, you should know that it will cost you anywhere from $30 to $100. However, if you can afford to purchase a higher end model, you will get some advantage. These more expensive models are usually adjustable in height so that it can accommodate different skill levels or workout intensities.

For a beginner a four inch step is sufficient, but when you increase your intensity, you can raise the aerobics stepper in two-inch increments. This is why the more expensive model which is adjustable may be more economical in the long run.

However, if you have a low budget, or you want to try out step aerobics without buying the equipment first, any household item can be an adequate substitute. You can use things such as a block of wood, a milk crate, or, even a short stool which can act as a raised platform for you to start practicing step aerobics.

Precautions To Take During Step Aerobics

As with any regular exercise activities, there are certain precautions that you should take when participating in step aerobics. One such precaution is to make sure that you execute step aerobics exercise routines properly.

Some of the proper techniques of working out with step aerobics are:

1) Stepping up onto the platform using the entire soul of your foot

2) Being close to the step when stepping up

3) Alternate the legs used to step up and down

4) Perform no more than five consecutive step ups per leg

5) Do not allow your knee to lock

6) Step up to and down from the step softly

Other precautions you must take include utilizing a step or platform that is at the proper height. This range is usually determined by the expertise of the step aerobic exercise participant. A height of four inches is usually suitable for a beginner and a 12 inches high platform only suitable for an expert.

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Different Benefits Of an Arc Trainer

Found in most gyms and hotels, the arc trainer is a unique cardio exercise machine. It is actually named after its patented advanced stride technology – the Reverse Arc motion. This unique design does not place the user’s toe behind the knee; thus, reducing stress to the knee joint. Another excellent feature that is different from same low-impact cardio machines is that the leg and arm on the same side move together. In turn, this allows for optimal posture during exercise.

What Benefits Can You Get From This Exercise Machine?

Less join stress – Using this equipment is an efficient way of getting your heart rate up in low-impact environment. It is designed to allow user to experience a complete range of motion for the hip and knee, without the need to place undue stress on the joints. As compared to other low-impact machines, the toe moves behind the knee, and this can increase the stress on the knee joint. Based on most manufacturers, the patented stride technology will move the legs in a biomechanically correct pathway.

Efficient calorie burning – Calorie expenditure has been proven to be higher on the arc trainer as opposed to motion trainer and elliptical in a 30-minute workout session. It was emphasized that exercising in this fitness equipment would result in the greatest reduction of body weight in just a short period of time.

Enhanced muscle engagement – This fitness equipment will come with a wide range of variable resistance and incline. Also, it has longer arm features as compared to other low-impact machines. Be aware that higher inclines will emulate a stepping motion as well as target the quadriceps muscles in your upper thighs. On the other hand, lower inclines with increased resistance are sure to target and tone the butt muscles. And the longer arm features will allow you to get a harder upper body workout whilst maintaining proper wrist alignment.

Program variety – It comes with 9 custom workouts and 8 present programs. One program stimulates a series of hills. Moreover, this exercise machine offers 3 different exercise zones. Apart from the variety of workout programs, this offers various grip options. Hence, you can keep your hands on 2 different grip features on the arms or perhaps in the side rails for more stability.

Health experts highly emphasized that working in the arc trainer will help improve your stamina and enhance your power for running, sprinting and jumping, without introducing stress on your joints. To make the most out of your chosen high-quality arc trainer, you can actually mix up your workouts.

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