How to Maximize your Dumbbell Exercises for the Best Results

Article by Brisa Simpson

How to Maximize your Dumbbell Exercises for the Best Results – Health

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If you are not already incorporating dumbbells into your exercise routine then you are missing out on potential gains that you can benefit from. Dumbbells are different from the typical fitness machine in that you are not limited with what you can do. What this means is that you have a huge amount of flexibility for working out certain body areas so here are some tips to getting the best results.1. Do curls to build bicep musclesPerhaps the most common way to use dumbbells is to use them to do curls which are very easy to carry out. Position your body in a seated manner on a workout bench. Then place a dumbbell in the right hand, put your elbow so it rests against your knees and then proceed to lift it towards your body. Then return back to the starting position and repeat with the other arm.2. Do lifts to develop your tricepsFor this exercise you will need a bench. Start by placing a dumbbell in each hand then lay down flat on your back. What you want to do is raise your arms towards the ceiling then bend your elbows as they come to a right angle. The dumbbells should be near your face. Then as you keep both arms straight, slowly bend your elbows back to the start position and do several reps.3. Sculpt your chest with fliesAnother effective way to use dumbbells is to perform chest flies. Lie down flat on your back on a bench with dumbbells in each hand. Then stretch your arms as if you are about to fly. Then slowly bring your arms up towards the ceiling until the two dumbbells touch each other then return to the original position. Repeat this exercise several times and you will really feel it in the upper body area.These exercises are very effective for building upper body muscle but you can just as well workout your shoulders, back and even abs. One product that comes highly recommended for doing these is the Bowflex SelectTech 552 dumbbells as they are an excellent piece of equipment. So if you want to maximize your workout routine be sure to incorporate the above exercises.

About the Author

Want to learn more?Get the Bowflex SelectTech 552 dumbbells and quit paying for expensive gym memberships.Read home fitness equipment reviews to find out how to build your very own home gym.

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Brisa Simpson

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Several Exercises For Bicep Muscle Training

Article by William Bradford

Several Exercises For Bicep Muscle Training – Health – Fitness

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For any person who desires to have biceps that are bigger, there is then a need to look deeply into the training for bicep muscle. This is necessary since you will have to perform proper routines for exercises to be able to strongly build biceps and develop some other muscle groups indirectly. It is necessary for a bodybuilder to bring his exercises on a maximum level so he could develop several varied vital muscles during the entire routine. With this in consideration, below is a list of some exercises for the biceps which anybody can make use of.

Barbell Rows

Barbell rows need strong muscles of biceps. This is very similar to a dumbbell. Its maintenance is easier to accomplish, however, is heavier.

Pull-ups

These are great bicep muscle training exercises which you could make use for your biceps and back. This exercise is often referred to as an exercise that is compound. It includes varied muscle groups within the body. While you are gaining strength through the workout, you could input more weight into the pull-ups.

Dumbbell Curls

This, actually, is a bicep muscle training exercise that is considered classic and is utilized to make the muscles of the biceps bigger. This involves making experiments with different varied tempos and ranges just to be able to build up large muscles.

Pull-Down Lat

A pull-down lat is just similar to a pull-up, but this particular exercise needs bigger and stronger biceps. This exercise is important in building biceps muscles that are bigger and could be achieved once you have started the utilization of a start-up simpler bicep exercises.

Hammer Curls

These are very similar to dumbbell curls since this is a bicep muscle training method that makes use of dumbbells. However, the dumbbell should be through facing up and down rather than in sideways. The objective of hammer curls is, actually, to put up more strength for the bicep’s upper point of insertion.

Concentration Curls

This particular bicep muscle training exercise requires so much effort to be carried out. It needs you to make use of your biceps only. This, definitely, is suggested to be the routine’s last part because this has a goal of maximizing the biceps hence, putting in more degree of tiredness.

The training that is directed for bicep muscles is necessary for just any person who desires to possess a body that is well-proportioned as the workout scheme is going along. Possessing big biceps give the particular illusion of having a body that is bigger even if, in reality, the other parts are not as enhanced as the others.

Through these exercises, you are bound to succeed in making a specific plan for a workout with the main purpose of maximizing all points that were emphasized in the article.

About the Author

Find out additional information about bicep training. Our website will feature some other physical fitness tips such as on ‘how do I gain weight fast?’ program and the ‘how to perform lower back workout?’ program.

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William Bradford

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P90X2 PAP Higher Overall Body – P90X2 PAP Upper System Examination and Exercise Routine

Article by Locks Wimmer

P90X2 PAP Higher Overall Body – P90X2 PAP Upper System Examination and Exercise Routine – Health

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P90X2 PAP Higher Physique examine goes to blow your brain! Alright probably not the examination but the training session is undoubtedly one in all the hardest physical exercises I’ve undertaken. It ranks appropriate up there along with the unique Again and Biceps, and Legs and Again. P90X2 PAP Higher Entire body isn’t released right until the ultimate phase of P90X2.

Once i number one did this exercise I used to be sweating, crying, and swearing. It was like YOGA-X another time! I think the reason why I love this exercise a great deal of is the fact it truly is based mostly off athletic effectiveness. The thought of PAP emanates from Marcus Elliot of P3 training. The idea of PAP or Put up Activation Potentiation is considerably sophisticated when damaged down. On the other hand, I’ll do my recommended to clarify and provides a dynamite analyze.

P90X2 PAP Upper Human body Review article – WHAT DOES PAP Mean?

Like I says right before PAP stands for Submit Activation Potentiation. If I just claim that, I am convinced you have a diploma in biological science, or sports medication. So let’s move on.

I joke and here is a hassle-free clarification of what this does for athletic general performance (be aware this training session isn’t really important just planning to get you ripped but even more operation based mostly.)

PAP – calls for combining high-load strength movements with biomechanically very similar plyometric/ballistic movements to be a would mean of cashing in on Article Activation Potentiation. Huh? Simply, you do an influence transfer (like squats or lunges) adopted by an explosive transfer (like jumping or plyo) and finish by using a stretch or ballistic shift. Make sense? Nicely whether or not it is not going to ideally you’re taking absent that this is performance training session.

P90X2 PAP Upper Human body Study – Heat Up

If you happen to look over my article on P90X2 PAP Reduced Overall body Evaluation you’ll see that these warm-ups are incredibly very similar. There are a handful of significant distinctions since this can be addressing a special overall body element. You are on the lookout at burpie salutations. Suspect yoga which includes a burpie!

Foam rolling is back again and far desired prior to this exercise routine. Ensure that you are unfastened and prepared to go simply because it is a BEAST. One particular new move I enjoyed was the band pull-aparts. This warms up the shoulders and in fact sets the tone to the shoulders.

P90X2 PAP Upper Entire body Evaluation – Hot UP Timetable

Heel Stroll Ft Smackers Burpee Salutation World’s Biggest Stretch Inch Worm Scorpion Groiners Foam Rolling Roller Sphinx Plange Push-Up Band Pull-Apart Atlas

P90X2 PAP Upper Human body Look at – Work-out Moves

All over again much like PAP Reduce System you can expect to not will want especially a lot of devices. The first sequence only calls for lighter in weight weights and also a drugs ball. By now it is important to have get a drugs ball for your primary and 2nd phase. The sole other problem you will need is often a pull-up bar. Like with P90X, the pull-up bar will developed into your pal.

Down below is often a listing of most of the moves and what we can assume with every one.

Renegade Row

This shift has become the tougher kinds particularly as you get into your fourth round. It is always not laborious 1 balance but when you problem by yourself with weight you’ll fell this. The shift is pretty straight forward – You keep within a plank position and you simply row the dumbbell into your armpit. You alternate arms before you have achieved ten either side. I picked up twenty five lbs. and that was difficult to maintain. This is your Strength Move!

Plyo Push-Ups

Much like P90X, yet you only do a grand total of six as well as your upper entire body stands out as the only issue that leaves the ground. No full system plyo claps right here.

Plank on Drugs Ball

Pop your toes up around the drugs ball and hold it for just through 1 moment. You think that this might sound very easy but soon after one other two you’re experience it. Even in spherical an individual.

Superman

Grab a broomstick, weighted pole, or towel and get individuals arms and toes up. Realize superman banana? You’ll wish you have been working on that once more!

-Repeat sequence three more times-

2nd Spherical of Moves

Towel Pull-Ups

Similar to it seems. You employ two towels in every single hand. Tony lets you know not to go more than 8-10 reps. By this stage I had been toasty toast. Should you should seize a chair to complete the reps below.

Medication Ball Pike

Next to nothing like Pike Press, this move is all core. Keep the ball instantly above your head like your about to perform Banana. You are heading to tap your toes considering the ball as super fast as you can for the count of 8-10. Tony picks up the tempo here so be prepared.

Step-Up Hammer Press

This move almost looks like a reset. All you do here is phase your leg up onto a chair or substantial platform. Always keep your foot there and do shoulder presses. You do not definitely phase -up, just always keep your foot planted.

Roller Angel

This could be familiar considering we do it inside of the warm-up continuously. This stretches out your chest and is Rather Quite a bit welcomed!

-Repeat sequence 3 more times-

Cool down and Stretch

P90X2 PAP Higher Overall body Assessment – Final Views

Becoming an ex-athlete and a person that loves to become forced I really enjoyed this workout. The idea of PAP is new to me but I’ll always consist of these work outs into my regime. I just can’t wait to view what Tony rolls out following with PAP.

General, I actually take advantage of this training session and would make the P90X2 series really worth it. I appearance forward to hearing your feelings to the PAP concept beneath.

Yours in Health and wellbeing,

Nick J

About the Author

Check out this outstanding new athletic operation of this P90X2 PAP Upper Body Review.

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Locks Wimmer

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More Dumbbell Exercises Routine Articles

Dumbbells ? Dumbbell Workouts, Dumbbell Exercises, Muscles Building with Dumbbells

A dumbbell is a short bar with a metal ball or disk, at both ends that is lifted for developing muscles. The Wikipedia defines dumbbell as, a type of free weight, a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). They are appropriate for all fitness levels and they are small and portable. Dumbbells are often used in conjunction with barbells. Barbells are long bars that allow someone to put weight plates on the ends to adjust the weight. According to “Men’s Fitness,” dumbbells are better for beginners. They are safer because they are smaller in size. You can work all muscle groups using just dumbbells. You can use dumbbells very effectively to build muscle on the chest. Dumbbells are great for building shoulder muscles. Dumbbells build biceps muscles, triceps, and the forearm muscles.

The advantage of dumbbells is that they can be accessed very easily by many people since they are not very expensive compared to other gym equipment like recumbent bikes, exercise bikes, cross trainer, rowing machine, spin bike, elliptical trainer etc. They are popular because they are highly versatile. Working with dumbbells allows you to adapt exercises in variations depending on fitness level, exercise type or strength goals. With the dumbbells set, the sky is the limit really to what you can do. The dumbbells set is a time-tested form of workout equipment found in every gym around the world, largely in part to the variety and versatility they offer in achieving tremendous results.

Most of the dumbbell exercises ideally involve 10 to 12 repetitions, with few minutes of rest time.

It is useful for people of all ages and fitness levels; to build stamina, provide movement, improve agility and achieve body strength. Dumbbell equipment forms a most vital part in any of the strength training and muscle building programs. Using dumbbells for exercise is the most effective and efficient way to strengthen and develop the muscles of the body. Women use dumbbells to tone up rather than to build muscle. This can be achieved in executing particular exercises, combinations, and choices of some exercises that target a woman’s problem areas. Thus women must learn the techniques of using the dumbbells correctly, with help of proper trainers if need be.  When you have done a dumbbell training programs long enough, stand in front of a mirror to admire the results you have achieved!

Normally, dumbbell workouts are done to develop certain muscle groups but they also provide definition of the whole body. They certainly strengthen and develop parts that are worked on like shoulders, arms, buttocks, legs and hamstring muscles. They add intensity to your exercises. Dumbbell exercises make you less prone to osteoporosis. Consistent dumbbell exercises will allow your body to speed up your metabolic rate helping in maintaining your weight. Dumbbell exercises make your body more contoured, making you feels confident and will inspire you to dress up nicely and make you feel lovely. Dumbbell exercises make your system conditioned, making you feel tighter and firmer. It will help you sleep sounder and better. These exercises demand less time. A well-protected system, a shapely body and a feeling of overall goodness are yours once you are able to train and develop your muscles using dumbbells.

Bodybuilding Exercise Program

Article by Jenney Pan

Bodybuilding Exercise Program – Health

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Good posture is a vital aspect to any quality exercise routine. Therefore if you have very poor posture, exercises that will help align your posture are a must. A lot of bodybuilding programs don’t include exercises that specifically target your posture, because many bodybuilders have naturally good posture. A good posture also has the ability to make you look better because it allows you to hold yourself better.

It is also imperative when undertaking bodybuilding exercises that you learn how to correctly stabilize your shoulders in order to avoid injury. If your shoulders are not stabilized and held properly you could cause yourself injury which will get in the way of any bodybuilding program. Using the wrong technique when bodybuilding could cause you an injury and live you life in pain.

As well, core stability is key to performing bodybuilding exercise. Core stability assists you in protecting your lower back. Increasing your core stability will allow you to not only relieve pre-existing back pain, but to also prevent lower back injury from your workout. If you are doing bodybuilding workouts and you find that you have pain, it likely means that you are not using the proper technique. As many bodybuilding programs are designed for those who are already in shape and have a large amount of muscle mass, they don’t have to worry about causing themselves a lower back injury. However, if you are lacking a stable core, you’ll need to change that before you can begin a bodybuilding program in earnest as a the lacking of a stable core could have you running the risk of injuring yourself.

Your bodybuilding exercise program should also have a focus on flexibility. Flexibility is a must throughout your entire body, your lower and upper body included. Engaging in flexibility exercises before you begin to work out by using stretches along with exercises created for your specific body type that will provide you with maximum flexibility. If you don’t stretch or are stiff before you start bodybuilding, you could cause yourself serious injury.

You may discover that there are parts of your body that are further along in terms of development than others. This is normal, however, it will need to be improved. You’ll need to develop a bodybuilding exercise program that puts focus on each of your muscles equally, in order to make sure than none are more developed than others. Overdeveloping parts of your body will force those parts to work harder and will lead to injury. This will also cause your overall progress to slow.

Overall conditioning is another key that you will need to add to your bodybuilding exercise program. Conditioning means that you will need to add cardiovascular exercises to your routine. Despite cardio exercises not helping you “bulk up”, it works out your hearts and lungs which will gratly benefit your overall health. This will also help keep you from injuring yourself while you work on muscle building.

If you are looking to put together a bodybuilding exercise program and are planning on adding bulk and muscle mass there are some things that you should research and study up on. The optimal program is one that assists you in adding to your core stability, improves your posture and flexibility and adds to your overall conditioning. An impressive physique is great, but without utilizing the proper techniques for your body types, the results will, in the end, let you down.

About the Author

Muscle Building Workout ProgramMuscle Building Program Recommended – For all those who want to learn how to gain weight & build up muscle fast, we have the answers for you.

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Power Golf Exercises That Are Proven To Add Distance

Article by Mike Pedersen, CPT

Power Golf Exercises That Are Proven To Add Distance – Sports

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Power golf exercises are a unique set of exercises that you do not do in a gym on machines, nor do you lift heavy weights. For that matter, you can do simple power golf exercises right in your home with minimal equipment.

You see…to improve the power in your golf swing, you need to look at the mechanics that create the power.

It’s not your arms swinging the club as hard as you can! It’s not your legs driving your body through the swing! And it’s not swinging some funky 50 inch shaft with a 600cc titanium head either.

It’s quite simple!

The power in your golf swing is your CORE!

Your core is the engine to your swing. If your core is weak or inflexible, you will never be able to hit a powerful tee shot. This is harsh…but very true!

The modern power golf swing is one of being “connected” with your upper body. Not letting your letting your arms get separated from your body. Rotating your upper body as a whole, over a somewhat stable lower body will produce maximum power at impact.

So the perfect power golf exercises involve rotational movements with resistance in your core area. The are many exercises you can do that will dramatically improve your driving distance and power…and no gym required!

A simple power golf exercise for your core is my Seated Twist w/Dumbbell:* Sit upright in your chair.* Hold single dumbbell straight out from chest with arms fully extended.* While keeping your head focused straight ahead, rotate your arms to the right, then to the left as far as you can go both ways.* Do this non-stop for 20 total rotations.* Pause for 15 seconds and repeat 2 more times.

At first you will feel very restricted in your midsection. That’s a sign of how limited your rotational flexibility really is. But do this exercise daily and you will see improvement quickly.

The next time you step out onto the course, you’ll blast your drives up to 20 yards further!

As you can see above…the key is ROTATIONAL exercises with resistance, whether it be a single dumbbell, exercise tubing or even a weighted golf club.

Doesn’t matter what you use, as long as it is up to 5 pounds in weight and you can handle it easily in both hands. If you’re already in good shape go for 10-15 pounds and increase your rate of speed. This will both improve your “fast-twitch” core muscles and also your range of motion for a bigger backswing and a complete follow through.

So you see…I wasn’t fibbing! It doesn’t take a gym or fancy equipment to do effective and proven power golf exercises!

About the Author

Mike Pedersen is one of the top golf performance trainers in the country, author and founder of several cutting-edge online golf improvement sites. Take a look at his just released golf dvds and manual at his power golf swing site – Perform Better Golf.

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Mike Pedersen, CPT

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Dumbbell Back Exercises

If you want to develop your back muscles, it isn’t necessary that you get a gym subscription and spend tons of money. Even though its nice to have access to those machines, as they will perform the job perfectly, they aren’t required. There are some very good exercises that you can perform using dumbbells. The dumbbells offer a big range of movement than machines do and will allow you to develop one side of your body at a time. Some really helpful exercises for the back are described below.

Exercise 1: Dumbbell rows

This exercise doesn’t take much in terms of materials: some dumbbells and a bench are perfect.

1. Stand up straight while next to the bench.
2. Keeping your upper body in line with the floor, place one of your hands and one knee on the bench.
3. Extend one arm while holding a dumbbell in the same arm.
4. Raise the dumbbell up to your waist without moving your back.
5. Bring the dumbbell slowly to the start position and do as many reps as you want to.
6. Redo the exercise for your alternate arm.

To do this exercise, a bench isn’t required. However, the dumbbells will be necessary.

1. Bend your knees a tad bit while making the distance between your feet about shoulder width.
2. Lower the dumbbells down to your legs while you bend your knees and the lower part of your back.
3. Keeping a flat back, arch inward only your lower back a bit.
4. Keep your back in the aforementioned position and your head up while you stand up.

Exercise 3: Dumbbell Bent Over Row

To do this exercise, you’ll still want dumbbells, just like the last exercise, but no bench is required. 1. Stand up tall and separate your feet at the same distance as your hips are wide while your knees are at a slight bend.
2. Bend at your waist while keeping your back straight. Then, make your palms face each other, and grab a dumbbell in each hand while letting loose your arms. While doing this, make your arms point straight down towards the floor.
3. Holding both elbows next to you, raise your dumbbells to your body and squeeze both your shoulder blades together.
4. Slowly return to the start position and repeat for the number of repetitions that you want.

The correct stance and technique while you do back exercises are extremely important as you might hurt your back if you aren’t vigilant while doing the exercises. Warming up both before and after doing dumbbell back exercises is vital.

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How to do Deadlifts with Dumbbells

The deadlift refers to a weight training exercise where a dumbbell or a loaded barbell is lifted off the ground from a stabilized, bent over position. Deadlift is one of the canonical power-lifting exercises with others being bench press and squat. Deadlift is an exercise where dead weight, i.e., the weight without any interia, is lifted off the ground. All the repetitions in this exercise begin with dead weight, which makes it one of the most effective exercises. For this reason, deadlift has been amongst the most feared exercises by bodybuilders. On the other hand, it is highly liked by powerlifters. Deadlift is a mass builder and determines your strength.

Deadlifts are primarily performed using barbells, but can also be done using dumbbells. All the deadlift exercises that are performed using barbells can be replaced by the dumbbells.

But, special caution is required while performing deadlift exercises with dumbbells. A barbell actually distributes the weight equally on both sides of the bar, thereby resulting in equal straining and strengthening of the muscles. Moreover, a barbell is easy to lift, even if overloaded, because of the balance and equal distribution of weight. Plus, the lifter gets ample space to make hand adjustments on the bar, which is otherwise not possible on the dumbbells.

Dumbbells can be used to do deadlifts, but it is recommended that weight should be increased as tolerated. As both the hands move independent of each other, there is high possibility that muscles on either side get more developed, or contrariwise. Some of the powerlifters consider deadlifts to be true test of total strength as a deadlift begins at its most difficult point without any stored elastic energy. With the help of dumbbells, deadlifts can be performed from sides, too. Only problem you can find with dumbbells is the inability to hold at comfortable place and making the correct balance, to perform the deadlifts correctly. Generally, one extremity, either upper or lower, is weaker than the other, and can lift less weight than the opposite one. In case of a barbell, the stronger extremity supports the weaker extremity, and weight gets equally distributed, allowing the lifter to perform deadlifts without much problem. With dumbbells, the extremities move independent of each other, which makes it difficult to lift off the weight, as the weaker extremity does not get any support from the stronger one.

Extra caution should be taken while doing deadlifts with dumbbells, because you are more prone to back injuries in this scenario. As deadlifts are highly effective, performing these exercises wrongly can lead to even serious injuries of the back or other muscles of the body. It is recommended to perform Deadlift With Dumbbells only under supervision of your trainer.

 

 

Weight Lifting Workouts That Work

If you are serious into weight lifting, then you would not want to waste your time, doing workouts that are not beneficial for your body. Often times people waste a lot of time in the gym, doing some unnecessary exercises and routines that have little or no effect to their body. That is why it is important to find weight lifting workouts that work.

In this article I will not be giving you an exact template of what exercises to do, but rather some tips and advice I usually give my other clients. These would involve some techniques and a little science.

The first advice I would give is to not stick to one particular workout. Just like farmers who do crop rotation to avoid their crops and their soil to get used to each other, the same principle applies to our body as well. Our body might get used to a certain routine and therefore adjust to it fully.

When your body has adjusted then you will see minimal gains to your muscles. It is important to shock your muscles from time to time, giving it that extra boost that will surely increase its mass and power.

Secondly, for beginners up to some more advance lifters, choosing a weight lifting workouts that work for them often involves a number of exercises with compound movements. These include some bench press, squats and dead lifts. Since these exercises target several part of your body, you are being more efficient. Some isolation exercises like the bicep curl only target your biceps and your forearms while doing the bench press targets your chest, arms, triceps, and even your biceps.

For more advanced lifters, this might not apply as some of them develop highly advanced workouts.

Finally, the most important concept for any weight lifting workout is to increase the resistance every time.

You must not lift the same weight or the same number of reps on each workout. Even if you just increase by 2.5 pounds or increase the number of reps by one, is beneficial for you. This is also related to what I said above about shocking your muscles. You must not make your muscles get used to the weight you are lifting.

There you go, if you adhere to the three tips I mentioned above then you will be able to design any weight lifting workout that you want and it will surely work for you one way or another.

Well Rounded Strength Training Routine

Article by Lynn VanDyke

Well Rounded Strength Training Routine – Health – Fitness

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So you’ve decided to strength train, but do you have a well rounded strength training routine? There are many books and programs out there that will dispense information, but the bottom line is that you are very unique. Your goals, your fitness level, your experience and your personal strengths and weaknesses all make you unique.

The reason I bring this up is because unless you find a program that talks directly to YOU, you will have a hard time finding a routine that works for YOU. You’ll need to find well rounded strength training routines (many of them in fact), and healthy meal suggestions.

A well rounded strength training routine should include 7 factors. If your routine is missing one of these 7 factors, I strongly recommend find a new program. The 7 factors are: reps, sets, rest, recovery, exercises, pace and change. Some specific details are below.

Well Rounded Strength Training Routine Factor #1- Reps. How many reps you need will depend on your goals. As a general guideline you want to work anywhere between 8-12 reps for adding lean muscle and toning up. Working at a rep range above 15 is for endurance training. Rep ranges under 8 are primarily used for adding muscle mass and higher gains in strength.

Well Rounded Strength Training Routine Factor #2- Sets. I like to stay between 3-5 sets for general health and fitness. Sets higher than 5 should be supervised and part of a program designed by a trainer specifically for you. Sets under 3 are primarily for powerlifting and 1RM work.

Well Rounded Strength Training Routine Factor #3- Rest. In between each set should be at least 1 minute of rest. This allows your muscles to gather back strength for the next set. The only time rest between sets may be skipped is during a superset. This is where you work one muscle and then immediately move to the next muscle and then back to the first muscle. Even under this circumstance, the first muscle is resting while you work the second muscle. So the rest period still exists.

Well Rounded Strength Training Routine Factor #4- Recovery. If you work your biceps today, they need to rest tomorrow. You should allow 48 hours of recovery between working the same muscle. This ensures proper rest. Gains in strength occur during your recovery day.

Well Rounded Strength Training Routine Factor #5- Exercises. You should do an exercise for each major muscle group. If you are just beginning I like to recommend a full body routine. You would choose an exercise for each muscle group and complete the proper amount of reps and sets that day.

You can split up your exercises and perform them on different days. For example you can do upper body today and lower body tomorrow. Work your larger muscles first (chest, back, quads, etc) and then work the smaller muscles (triceps, biceps, calves, etc).

Well Rounded Strength Training Routine Factor #6- Pace. A good rule of thumb is to move through each exercise by following the speed of your breathe. Exhale on the hard parts and inhale on the easy parts. Or another unit of measure is 2 seconds on the lift and 4 seconds on the lowering.

Well Rounded Strength Training Routine Factor #7- Change. You should change your strength training routine every 4-6 weeks. This will prevent your body from plateau’ing and keep things fresh.

About the Author

Lynn VanDyke is a master trainer and nutritionist focusing on straight-forward fat loss workouts. Her wildly popular ebook, Melt the Fat is available for immediate download. Bonuses are being offered for a limited time only. Learn more about Melt the Fat at http://www.melt-the-fat.com

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Lynn VanDyke

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