New Plan to Get the Most from My Workouts

Recently, I came up with a lifting schedule that has been great for adding on some muscle. I figured that I should share this with anyone that is interested. Feel free to change this to your liking, as I know you might not be able to do some of these exercises. Primarily, I have noticed that I have added the most muscle to my back and arms. I will be continuing to change this up, based on where I see areas that need work. When we are talking about the bigger muscles in our body, this is where you have the freedom to add more weight. I tried to make these workouts balanced between strength and conditioning. I have never been a big fan of focusing too much on one goal over the other. I try to find (or make) something that will be able to let my muscles grow bigger, while also being able to gain strength. I think that by gaining both strength and size, this will make your next workout that much easier. This plan will not be the easiest one to follow, but I can say that it is one of the best for pure advancements.

Let’s take it from the top, for shoulders, you want to keep the reps higher and not use an insane amount of weight. The reason being is that your shoulders are, as you might be able to tell, not the best showing of how strong you are. For my upper back, I always use heavy weights and a medium amount of reps. I am someone who has a back that will continue to grow, if this doesn’t sound like you, feel free to replace this with higher reps, at a low weight.

You may see that some parts that you lift with are not in this plan. If so, substitute some exercises that don’t fly with you and replace a couple with what does! With lifting in this style, you want to make sure that you eat well during your time using this routine. I am never someone who stays super strict on their dieting, so just do the best that you can. Needless to say, if you are better at watching what you eat than I am, expect to get even more from these workouts than I did. For example, I usually don’t do anything with my abdominals, although I have seen it in a lot of other plans. This is not due to an injury, or anything like that, I just find that I don’t have the time to give my abs the attention that I need.

Some of the days that you will be lifting will be longer than others. I did this, to help me still be able to complete the workouts that I needed to during the week. I am someone that just has too much going to spend an hour and a half throughout the week treading through long amounts of time lifting. Best of all, this is something of a myth in the fitness community, the longer time you spend working out DOES NOT mean that you are going to get that much more muscle. Usually, the body only really needs thirty minutes to an hour of physical activity. Sometimes, anything over an hour of working out can actually be detrimental for you. Keep these tips in mind when you start this plan and you will have a great time, as long as you do not have a problem with getting sweaty! Also, pictured below is a great way to find some reasonable substitutes, if the exercises I mentioned are not doable.

do-these-exercises

Advice on Lifting Weights After Being Injured

Although this is not something that will happen to everyone, we all must be prepared if an injury should occur. Again, I hope that this is something that you never have to go through, but if you do, you need to know the best methods to take when you want to go back to lifting. What needs to make up your recovery process will all depend on what kind of injury you are suffering from. Since any number of injuries could occur, I want to present some information that can be used as a guideline, no matter what type of ailment you might end up having.

The first thing that you have to remember is to take baby steps to your new goals. Your body could have been injured, as a result of a work rate that is too high. When you are able to have physical activity happen in your life again, be sure that you don’t fall back into the old trap of exhausting your muscles as much. It is perfectly fine to want to have a good workout but don’t push your luck. As always, if you feel any kind of lingering soreness, stop working out. It is ironic that someone who tries, against better judgement, to get stronger when they end up being sidelined because they accidentally hurt themselves! You will always need to start with lower weight than you were using when you got injured in the first place. You will have lost some muscle during the recovery time, how much determines the severity of the injury.

Secondly, if you know during what exercise that caused the injury, you should serious give thought to avoiding that exercise for a while. If it is something that you can not substitute with another exercise, really work on proper form. That might not be what injured you the first time around, but it could get you when you start back up. It isn’t unheard of for someone to bring someone with them, when they first start back up with exercising.

Getting injured and having to rehabilitate yourself is never a fun process. During this time, try not to get down on yourself over it. It is human nature that people are going to dwell on what turned out bad for them, don’t let this be you. You will have enough work coming up when you get back to the spot you were in before you had an injury, why work extra on feelings that will only make you sad? Maintain a positive attitude, I am a big believer that more stress will always slow down your recovery time.

Another realization that you have come to, is you will be forced to take some time off from exercise altogether. Don’t let this freak you out, there is nothing wrong with having to be on the sidelines for a set amount of time. Instead, use this time to take up a hobby, complete something you have been putting off, you have so many options here. One time when I was injured, I took that time spent laying down and started reading some books that I had, but never actually took the time to read. I was really wanting to be sweating in the gym, but things happen and I enjoyed that time. This might be a weird opinion, but everything happens for a reason.

Are Supersets How You Should Be Lifting?

The sets mentioned in this video, are ones that oppose muscle groups. This might seem counterproductive, but it is actually one of the best ways to lift, if you don’t mind putting in the extra work. I think that this routine is such a great one, which is why I wanted to tell you all about it. To start this workout we have some dumbbell lat raises that go right into barbell shrugs. One of the important things to remember with supersets is that your rest time is going to be dramatically reduced. This is not a type of training that is for everybody, especially those who can not physically handle that much exercise with no break in between. However, for those of you who can, supersets should really become a part of your weekly workout plan. For the next superset in this video, the man starts on some leg lifts. As he switches from hamstring curls to leg extensions, this man is showing how you can do opposing muscle movements in this superset, to always keep the muscles guessing.

It is important to note that these supersets are better left for those who are wanting more muscle size versus strength. For the pure strength lifter, you will want to stick to something not involving supersets. Since the aim of these exercises are all about higher reps and no rest, a strength trainer would be better off with a workout plan that is almost the opposite of this one. I love the way that these exercises are used to maximize the muscle groups that are targeted. What I will do, when using supersets, is to shorten the overall time of how long I am going to be lifting. A non-superset workout might take me between 45 minutes to one hour. On superset days, I will only spend about 20 minutes, due to the intensity of the workout. I also want to mention that supersets are not something that you want to do all of the time. Yes, the results that you get with this type of workout is great but it would put far too much stress on your body and mind, if done constantly.

A good option here would be to use a program that combines the two sets into something that is manageable throughout the week. On days where you have more to do, use a superset to knock out that workout in record time. When you go to the gym and know you have some time to spend there, lose the supersets and try a workout that is longer but provides you with rest periods throughout.

The Importance of Rep Ranges and Results

When lifting weights, you have so many different options that it can be astounding. To the person who has never been a weightlifter, it sounds pretty simple. If you lift something that is heavy, you will grow muscle, which sounds simple, right? Sadly, this can be true, to a certain extent, but it gets much deeper. If you are someone who wants to get the body you want as fast as possible, you might want to keep reading. The question of how many reps I should be doing for the goals that I have was something that didn’t really click to me until much later on.
There are a couple of main rep ranges that people will use and I will go into more detail on them to help you figure out what you need to be doing.

  • Hypertrophy – This is something that can only be achieved by lifting higher reps with lower weights. If you have attained hypertrophy, you will start seeing that your muscles will be getting bigger. Now, there is a downside to this, as you will see your strength not increase the same way. Usually, hypertrophy exercises are those that are best performed by using dumbbells over the big full body lifts. If you are tired of looking at how small your muscles might appear, you will really want to consider adding in some hypertrophy lifts into your workouts. hypertrophy lifting method
  • Lifting for Pure Strength Alone – Have you ever noticed that strongmen and bodybuilders look so different from each other, when compared? This is because those strongmen (think strongman competitions on television) are people who opt for a training program that focuses more on strength than the previously mentioned hypertrophy routines. If you want to show off how strong you are and don’t really care how big you look, I would say that you would be someone who is going to keep your rep ranges lower. When training solely for strength, you are going to want to lift a weight that you could do only about 5 reps of.
  • A Mixture of Strength and Hypertrophy
    If you are serious about wanting to train and can’t decide which option is most important to you, the third and final option might just be the best. By mixing both strength and muscle growth training, you will be able to watch yourself get stronger while also looking bulkier. This will not be the easiest option but it is one that you might want to try if you want the best progress that you can possibly have. You will need to combine full body lifts with those that are used to just target one muscle group. Pair this kind of routine with a full-body split and get ready to grow! For your full body lifts, keep the rep range nice and low and increase the reps when you are targeting a specific set of muscles.

Finally, be sure that you are switching up what kinds of lifts that you are doing. By doing this, you are always keeping your muscles guessing as to what is going to happen next. When muscles are confused, they resort to using different parts of the muscle itself, in order to better help you out while lifting! The more confused your muscles are, the less confused you will be about why you aren’t looking the way that you want to!

Why Being Fit Can Be Contagious (In A Good Way)

This may sound a little strange, but I have found, that getting into shape can be a good thing. When I first started lifting weights, I was not sure how people that I knew would react. I didn’t expect anything bad to happen as a result of it, I just didn’t know what to expect from people. There was actually some good news here because I found that the work that I was putting in was getting other people motivated. One of my really good friends at the time was struggling with some weight issues. After he noticed the leap of faith that I made to start changing the way I look, he was on board with doing it for himself. It wasn’t before too long that I found that I had a new friend to go and workout with. Long gone were the days that I would end up going by myself and working out around a bunch of strangers. It would seem that my good luck was increasing because having a buddy with me in the gym really helped my results. I was able to cheer on my friend and he would be able to do the same. From there, we were even able to start our own little group.

I was amazed at how much better my friend had felt to really make this change in his life. He actually confided to me that he would have never have taken these steps to change everything for the better, if he hadn’t saw the way that I looked! I was taken aback at this compliment and it really put things into perspective for me because I would have never known about the way that I had positively impacted my friend’s life! As I really began to get into really good shape, even some family members were starting to follow suit, I could not believe it. My father, who had always been a little bit on the bigger side had now gotten a home gym setup for himself. Although, my dad is someone that keeps things to himself, I had a pretty good idea as to why he had gotten started losing weight. So, from there, I had already gotten two different people in my life to take control of their lives.

Seeing all of these positive things happening right before my very eyes taught me an important lesson: your actions that you choose to make can have some really impacting consequences. I don’t mean this in a bad way because seeing how people around me were getting fit really brought things home for me. By doing nothing but what I had already planned on doing, I was now seeing two very important people in my life taking actions that would keep them around for much longer, how awesome is that? I wanted to take a second and let you all know what was going on so that, if you are not sure about it, this could be the thing that makes you take action. You never know the lives that you are changing by doing the things that you do every single day. Appreciate every single opportunity that you have to hit the gym, you might not ever know how much of a role model you are for someone in your life.

 

Fixing the Problems of Being A Hardgainer

If you are wanting to begin the journey to getting a better body, you might find it difficult if you are what is known as a hard-gainer. This would be someone who has a tougher time than others when it comes to gaining muscle or weight, in general. I feel that the whole concept of being a hardgainer is something that too many use as an excuse, there are ways to fix this and being someone who has a hard time gaining muscle for you will be a thing of the past.

Fixing this issue does not have to be something that is impossible. If you are tired of being small, there are so many ways to fix this. One of the main things that I would recommend is by getting those extra calories in liquid form. For me, during the summer months, I will find it so hard to eat as much as I do in the winter. Sometimes, I can also find that I am too busy to go through the work of preparing a healthy meal so I might go for something a little quicker that is already made for me. I think that you might be able to see where I am going with this, making those poor nutrition choices can lead to me gaining a whole bunch of fat. Even worse, I am not someone who has a big appetite normally, so this can cause me more headaches too. One great way that I can be in the position to gain more weight on my frame is by having some meals in the form of a protein shake. These shakes are super easy to make and can be prepared quickly.

In addition to that, I am someone who avoids breakfast. This is not the best thing for me but eating a meal first thing in the morning just has no appeal for me. While protein will play an important role in how much muscle that you can end up gaining, for hardgainers, you will need certain amounts of fats as part of your new meal plans. Higher amounts of calories when added to a weightlifting program, will lead to the gains that you desire. If you want to pack on size to your frame, over strength, stick with the kind of lifting techniques that will focus on size over strength. Sure, you might not be the strongest person in the gym but by using higher reps over higher weight, you will sure start to look like one. Consider being the kind of person that it is hard to pack muscle onto as a challenge and not a reason to avoid working out.

hardgainer best foods

By doing this, you will notice that you will end up packing on some serious size within weeks. Yes, it will take some time to be one of those people who are able to add some mass but it will be worth it. I was a hardgainer for the longest time until I took the proper steps in order to make some big changes. Sure, it was hard work and it did take some time but rest assured that it is worth it. By putting in the right amount of work, you will always get the right results that you need to have. You will love your new way of life and the process of soon becoming an easy gainer!

Battling Those Internal Struggles That You Aren’t Strong Enough

Some people might laugh when they hear the term manorexia, but they shouldn’t. This is something that was thought to have been hard to understand, at first, but there has been more and more people suffering from this, as times goes by. I, myself, definitely feel like I have had this problem almost every other day. Please allow me to go ahead and discuss this in a little bit more detail, so you can understand more about this condition. What this term is, is something that is used to describe a man who does not feel that they are not big and muscular enough the term may should familiar because it is a play on words about anorexia, another serious condition which give people the opposite thought, that they are not small enough.

This has been something that has been going on and can affect anyone that workouts, from new lifters to the most experienced bodybuilders. My own personal experiences started when I first hit the gym. I, of course, started weightlifting because I felt that I was too seal and I wanted to grow those big muscles and get huge. I had thought that maybe after the first couple months of weightlifting, that this feeling would go away, but it never really has. Sure, I am aware that I am bigger now, after many years of weightlifting, then when I first started. However, it doesn’t mean that I feel satisfied fully with the progress that I have made. From time to time, I will still think that I am still skinny, almost to the point of how I looked before I had touched a weight. Luckily, I do have people around me that reassure me that I do look much bigger than when I first started going to workout. This kind of positive reinforcement is good to have around you and it helps to make those bad days much easier. Something else that I started doing and recommend that you do would be to take progress picture. This may sound a little weird, but it is one of the most definite ways to have proof of something, is it not? By having these pictures around and reading about my press over time, it was easy to watch myself get bigger and have proof that I was not getting skinnier or smaller. Maybe it is a mind trick, or something to that extent, but I also find that taking measurements of my muscles and keeping some sort of log or journal can really help erase those bad feelings which we all get.

Remember, if you are currently suffering from this, I am with you. Although there could be a lot worse things that we can suffer from, this is something that is still very serious to the people who suffer from it. It is just tough for others to be on the outside looking in and understand the issue, which is a common misconception that can happen with anything. I wanted to speak to whomever is dealing with this right now. Be sure to keep positive people around you, track your progress with pictures, as well as documenting your results in some sort of journal or log. These positive steps can really help you when you feel that this condition is starting to set in. Do not let false feelings control your life, take the power back for yourself.

Has Anyone Else Tried Fat Gripz?

So, recently, I decided to try out something new for my workouts. Now, I am a bit of an old school guy myself, so I was skeptical of what this product would really do. After, I opened the box that these things came in, I decided to read up on them a bit first. I probably should have done that before I got them, but what can you do? Anyways, these products are called Fat Gripz and are designed to fit over your barbells or dumbbells.

These products force you into a wider grip when you perform your exercises. To most of you, this still might not make sense as to why this is so important. Believe me, I felt the exact same way that you did, until I read up a little more about this product. Apparently, most of us really suffer from some strength imbalances that we are most likely not aware of. These strength imbalances lie below your biceps, yes, I am talking about your forearms. As we lift weights, we usually aim to work out and grow the more important parts of our physique.
grips
It is sad that so many people will exclude their forearms from any specified exercises. Even though, it is usually seen as an afterthought in the gym, neglecting your forearms has probably already had its bad effects on you. The Fat Gripz come in and will aim to fix these strength imbalances by putting a more balanced weight load over the entire arms, including the forearms. One thing that I heard before trying this product was to be prepared to check my ego at the door.

A good rule of thumb with this product is, the lower you set your weights to use this, the more this product will work for you. I had to take my weights down to a noticeably lower amount and knew that my forearms were probably pretty weak, I assume. It really is a completely different kind of workout when you are using these things. I felt an intense burn throughout my entire forearm area while performing my normal weightlifting routine.

The people who mentioned checking your ego at the door, they were certainly right. I was shocked to see just how much more intense my workouts were getting. As for progressing with this product, you will probably increase weight at the rate that you would normally. Some people have mentioned being able to use them in a sort of one workout on and one off schedule. I have yet to try this because I would think that there might be some hidden risks associated with weightlifting this way.

I really do have to say that the results that I got with these grips were really good. I began to notice that my forearms were growing at a really good rate.  I even managed to get a few compliments here and there on how much bigger I was getting. These products are fairly inexpensive and durable, even thought they are made of rubber. One thing that I was worried about was how well they would hold up after repeated use, I am happy to report that after months of use, these bad boys are still going quite strong. Although they are a bit dirtier now, they have lost no strength or hold at all!

The Amazing to Watch IWF Championships – Records Set Everywhere!

If you were able to check out this amazing event recently, you probably know where this is going. It truly was a spectacle to be able to watch. If you had not gotten the chance to see it, I am happy to fill you in on what all has happened. This is an international tournament with hundreds of weightlifters arriving to compete, from countries all over the world. Although every participant put their all into this competition, most of the news concerning this tournament is coming from the women athletes.

The women weightlifters were truly at the top of their respective game, as was shown by the majority of the broken records occurring here. There was even an amazing story that was told about a lifter from North Korea who had tragically gotten injured during the tournament. However, after that had happened, she still went on to place second. This is really a standout achievement alone, when considering her injury, it really astonishing to think about.

weightlifting tournaments

I am someone who will slightly have some muscle soreness and miss a workout. When you look at the toughness and grit of this particular athlete, I really begin to feel much more motivated to push through those tough times. I think that we all can take this as a lesson, I am not saying that people should keep going after an injury. However, I am saying that you should always try to be better than you think you are. This way of thinking and living can truly begin to change the way that your live happens.

Although Asia stood out as the mostly dominant continent, America still looked good at the competition and placed very well. If you did not get the chance to see this competition, be sure to try and watch it. I am not sure where or if any replays will be happening, so I have no further information about that. We even saw some other athletes perform exceptionally well, Om Yun Choi was able to set a 171kg weightlifting record, beating his own previously set record by 1kg. Needless to say, everyone was ready to shine and I really feel that they did throughout this amazing tournament.

Although there were some favorites that could not appear due to not being able to compete, due to injuries, there were countless others who were at one hundred percent. All of the amazing performance that I saw make me wonder where this tournament will begin to head. All of the records that were broken at this year’s event really help to paint an interesting picture of how much the athletes will have to do in order to have a shot at breaking some records.

I always try to catch this tournament when I can, and was so glad that I was able to see it this year. What a year it has been for professional weightlifters out there. With all of these records being broken, I curiously await to see what records we can expect to see broken at upcoming tournaments. I wanted to also quickly talk about Russia’s performance in this event. The Russian athletes actually placed first for men’s overall, and with the amazing level of talent that they had it is easy to see why this happened. I am already getting excited for the next IWF tournament.

Don’t Be This Person When You Go Workout

As I was recently working out this past weekend, I had an idea and something that I wanted to mention to all of the readers out there. I was watching someone who was a talker. Now with this, I mean that he was constantly pestering everyone in the gym, luckily I was able to avoid him. Perhaps for the better future etiquette for everyone I wanted to talk about a few of the things that no one should be doing in the gym, like ever. The first one is to be sure to please have some hygiene.

If you have ever been in a gym next to someone who is maybe not wearing enough deodorant or maybe hadn’t showered that day, you know what I’m talking about. The smell of body odor lingers throughout the gym and all it takes is one person to completely fill an entire weight room with that smell. Even thinking about it grosses me out and it should gross you out too. Guys and girls, be sure to make sure that you’re wearing fresh and clean clothes and are not emiting any kind of bad smells. I am not saying for anyone to load up on any kind of cologne or perfume but just maybe go for a neutral smell. No one else in the gym wants to bring that in and it is really nasty to think about. Another thing I hate is cell phones in the gym.

 

Now, I do bring mine with me and I’m sure most of you do. Bringing them into the gym is not the concern, it is actually only an issue that depends upon how much you use it while you are working out.  I have seen too many cases where I’m waiting to get on the machine and someone sending out a text or taking a call right there. Get out of my way, I want to lift, I pay for a monthly membership and I should not have to deal with someone who is simply hogging up the machine that they are not using. I am not normally an impatient man and if someone is lifting up the machine I need, I have no problem waiting for them to finish. It only becomes a major concern when that person is doing something that they could do literally anywhere else. I don’t know about you all, but when I go to a gym I go there to work out not to socialize on my phone, something that could be done anywhere. No, I am not just talking about the cell phone users out there but also people who maybe do too much human interaction at the gym. Just like at a grocery store, when I am waiting in a line or waiting to do something please don’t take up the entire space talking to someone. You could talk to someone anywhere in the gym and I don’t understand why it has to be at a station I need to use. One thing I wanted to know being that it is almost that time of the year, get ready for this to happen a lot more as more New Year’s resolution people come into the gym. I don’t mean for this to come off as overly cranky, just wanted to kind of speak my peace with an issue or issues that I feel a lot of you probably agree with.