13 Workouts That Sculpture Rock-Hard Six Pack Abs

Do you want to learn how to get ripped abs? Follow the outlined exercise for a gigantic circuit which will absolutely define your abs as fire-lift.

How To Get Ripped Fast in 13 workouts

1. Mini band mountain climber

2. Mini band push-up

3. Mini band pull-up

4. Mini band Glutes Bridge

5. Mini band side planks

6. Mini band dead bug

7. Mini band fire hydrant

8. Plank complex

9. Crab cakes complex

10. Band leg lowering

11. Band revere fly pushups

12. Ball glute Squeeze Bridge

13. Dumbbell chest fly

These exercises are unique in that they involve an eclectic assimilation referred to as Meta Boosts that increases the efficiency of the workouts.

Examples

Meta Boost one

When performing a push-up, a mini band is wrapped around the wrists so as to light up the rotators and the scapulars

Meta Boost two

When cycling or mountain climbing, the mini band is wrapped around the feet in order to engage the hip flexors completely.

Meta Boost three

Different movements are combined in a sophisticated workout. Each movement is repeated non-stop. This is fun and it triggers the brain for a new technique.

Three ultimate mechanisms of performing these exercises.

1. Heavy Core Training Circuit

In this method, the joints are protected and the stomach squeezed to its limit. The above 13 workouts must be performed back to back in a single intensive circuit. Every move is done in a minute while shifting sides after 30 minutes for one-sided exercises. A 30 minutes rest is needed between the workouts.

2. Starters vs. finishers

The workouts are perfect warm-ups for the body’s pillar. A few of them should be selected to hit points of weaknesses and performed for at most two minutes each. If one must rest between the movements, 30 seconds or less should be enough. This will create a platform for monster training.

3. Recovery Workouts

Low intensity workouts are chosen for recovery.

In essence, core training is more than just typical sit-ups, bridges, and planks as shown in these killer abs workouts.

Compound vs Isolation Exercises

One of the most common important ways of categorizing weight training workouts is how they train the body and the group of muscles that are being used when performing the workouts. This way we can categorize exercises into two groups. These are:

• Isolation exercises
• Compound exercises

Perhaps you have heard a lot of theories such as how isolation exercises suck or how compound exercises are the best. However, it is not a good idea to generalize this much. This is because the truth of the matter is that isolation vs compound exercise serves a wide range of purposes in different workout routines based on your goal as well as the body. This means that the only option through which you can know the best workouts for you is by getting to the specifics of each.

Compound workouts

The compound workouts are exercises that involve using more than one of the major groups of muscles each time. In a typical case, there is a single muscle that performs most of the work while the smaller groups of muscles are recruited in a secondary way. Some of the major compound workouts include:

• Flat, decline or incline press - This mostly workout the chest, shoulders and the triceps
• Dips - Workouts the chest as the primary muscle group and the shoulders and triceps as the secondary group of muscles
• Overhead shoulder press - These primarily work the shoulders and the triceps as the secondary muscle group.

Other exercises include dead-lifts, squats, pull-ups; chin up s and the lat pull down.

Isolation exercises

These are the workouts that affects only one key muscle group. In a typical case, the movement is done in a way where  there is avoidance of the use of the muscle groups and this leaves one group of muscles isolated and with the ability to do the work. These include bicep curls, triceps extensions, flat, decline or incline flies, calf raises, leg curls and much more.

What Is The Best Cardio For Weight Loss?

Incase your goal is to permanent loss of fat, it will be necessary to burn enough calories to help you make an impact that is quite significant. The reason for this is that if you are to lose one pound in a week, it will be necessary to create a deficit of 3500 calories. This means that it will be necessary for you to burn 3,500 more calories as compared to what you eat.

Cardio exercises are just but one part of the weight-loss plan. It is also essential for you to improve your eating ways and ensure that you begin a program for weight training.   You should also remember that weight loss isn’t as easy as it looks on the TV commercials. Instead, it requires a lot of commitment instead of just drinking the delicious shakes for your breakfast. This is on top of the fact that it can also take time.

  

If you are wondering how long it will be necessary to engage in cardios for your weight loss, you will need to engage in 5 to 6 workouts in a week. It is also important to ensure that you engage in exercises for a period of at least 456 minutes. These should be a mix of strength training and cardio for 6 days in a week. You will also not need to do a lot of seating at once in order for the pounds to fall off. There is need for the calories that you burn to add up.

In order to see results in your weight-loss program, you will need to exercise the target areas in most cases. However, you need to remember that even if you were to exercise at fifty percent of the maximum rate of the heart, this can go a long way in improving your fitness level.

Probably you have heard that it is more effective to exercise at a pace that is slower for weight loss as compared to working out in a more intense way. Most of the cardios have a program for fat burning that makes it possible for you to maintain a slow pace. During the aerobic workouts at a slow pace, the body uses the fat at its primary source of fuel. When you draw closer to the breaking point, the body will begin using the smaller amounts of fat and bigger amounts of the carbs as the fuel source. However, by picking the right pace, it will be possible for you to burn more total calories as compared to the fat calories.

If you want to find more information about what is the best cardio for weight loss, you should get in touch with Muscle Prodigy.

The 6 Worst Leg Strength Training Exercises For Men

Some legs workouts can be absolute detrimental exercises and must be avoided.   
   
When weight training for legs, the movements are never the same. Actually some move do more bad be executed with a lot of caution. In order to escape bad physical injuries and subsequent medical bills, the following no-no exercises are not worth the risk.

1. Knee Extensions

It is very risky to put your knees under a great force. Instead of doing a knee extension, try out some yoga movements in order to strengthen the flexibility of the quadriceps.

2. Using the Smith Machine

Smith equipment has a fixed elevation for doing squats. The vertical angle in particular is the most dangerous. If the body is fixated to a particular spectrum of movement, one cannot loco mote in the intended natural manner hence compromising the body mobility. It is the back that hurts the most when this exercise is executed.

3. Upright Rows

The exercise compels your shoulders to drift away from the torso while twisting in a dangerous internal point. This creates an immersive force at the shoulder joints. You also risk impinging your muscles or tendons. The wrists too are at risk due to excessive stress. The best alternative exercise is the bend-over row which in addition improves your bench press. 

4. Leg Press

The press equipment is not mechanically efficient for the body. It inhibits the proper functioning of joints while creating bigger tension on knees and the back. Leg presses are the major causes of a lumbar hernia in gym users.

5. The Lat Pull-down

This involves a pull behind your head and extreme rotations of your shoulders. The shoulder joint ligaments are also tensed inappropriately. These can lead to instability, impingement, and hyper mobility of the joints.

6. Bench Triceps Dips

The dips risk shoulder injuries. Putting the hands behind is a strenuous exercise for your elbows. The workout causes the head to come forward hence creating a discomfort.

Now that you know, weight training for legs must be done with a lot of care unless you want to end up a cripple. 

4 Rules for Training Like A Pro- Athlete

Are you envious of the guys you watch on television during athletic competition seasons? All you need is to train your body just like those athletes. Performing like a professional athlete entails more than just working on a stationary bike or a treadmill. These simple cardio exercises aren’t sufficient. What is required is a better program that focuses on strength, aerobics, and power.

How To Improve Athletic Performance

1. Explosive training

Explosiveness is all about the tempo of weightlifting. When weight training, perform slow reps and ensure that you maximize muscle tension. This technique is safe and it promotes muscle growth. To be explosive, start by lifting little weight and then do it at the fastest possible speed. As you continue, increase the weight and do a number of repetitions. This method develops powerful muscles and you will be able to perform quick lifts. This is what we call explosiveness. 

2. Fast movements

HIIT-High Intensity Interval Training is a technique that works for athletes. It trains the body muscles to work hard without getting fatigued. HIIT improves your speed and keeps you ripped. Best exercises for athletes that create fast movements include hill sprinting, sled pushes, and treadmill sprinting. Try these exercises two times in a week in 15 to 20 minutes sessions.  

3. Core training

Core muscles are trained for actions. It is a common belief that the abs are made of proper nutrition; however, if you focus on how to improve athletic performance, it is a must that you pick exercises that will work on your core muscles, not just for aesthetic value but for more action.

4. Backside training

The best athletes have a strongly built backside. The back consists of hamstrings, glutes, lats and spine muscles. Strong back muscles showcase power and speed of an individual. It means that you are meticulous in your training.

Training for athleticism is not only all about Olympic preparations. Anybody can improve on their normal training by employing explosiveness, power, and efficiency. Athleticism is centered on power, acceleration, balance and agility.

How To Increase Your Bench Press

Bench press is the main workout for the chest. In most gyms, it is the standard measure of the ingenuity of a weightlifter. Every weight lifter craves for bigger bench presses, but the reason why some people have small chests even after hard works in the gym is because of poor weightlifting techniques. Correct techniques make a remarkable difference.

The right ways to bench press

• Using the correct form.
• Application of proper techniques.
• Lifting of sufficient weight.
• Consistency in workout programs.
• Pertinent assistant exercising.

Bench pressing tips

• First, identify your areas of weaknesses and work on them.
• Always let your elbows be firmly fixed at your body sides as you use the triceps to lift weights.
• Apply all your body energy in lifting.
• Firmly press against the ground with your feet to stabilize your position.
• Create an intense tension on your upper back muscles and never lift your back off the bench.
• Maintain straight and vertical movements of the bar.

Bench pressing techniques

Optimum effort

In this type of training, maximum effort is applied by lifting the highest possible amounts of weight for particular reps.

Dynamic Training

The basis for this technique is moving weights at the fastest speed possible. It creates an explosive workout session. It is recommended for one day in a week. However, little weights are used in here so as to enhance the swiftness of the movements. In each repetition, the bar is pushed up with maximum force despite the fact that a light weight is being lifted. In other words, the key point is to focus on the speed of the bar.

Bands and Chains training

The chains are meant to increase the resistance when the weight is above the body builder. The chain is fixed onto the floor as the bar rests. As with the bands, they give minimal resistance when the bar is lowered and are fixed at a firm object on the ground and around the ends of barbell machine.

If you want to find more information about the how to increase your bench press, you should get in touch with Muscle Prodigy.

How To Build Triceps

If are wondering how to build bigger arms, one of the things that you will need to do is to train the triceps. Despite the misconception that triceps are the most essential factor, this is not the case as biceps only make around a third of the total number of muscles for the upper arm. The other 2/3 is made of the triceps.

There are various exercises that can help to work out the triceps. Most of these focus on a wide range of the arm muscles. However, there are some specific workouts that are able to primarily target the triceps and ensure that you get the best results. If you want the bigger arms, engage in these exercises that are meant to increase the triceps.

Weight dips

To improve muscles, resistance is necessary. In order to increase resistance, there is a need to add weight. The weight dips mostly rely on the body weight even though it is possible to add extra weigh in the laps in a bid to increase the muscle resistance.

To engage in this workout, use 2 benches. These should be placed around 3 to 5 feet apart. Sit on one of the benches with the heels resting on one another. It may be necessary to adjust this distance between the benches depending on the height. Place the palms on the bench that you will be sitting on and ensure that you slip forward as your support the weight using your arms. Lower yourself slowly until the elbows bend to an angle of 90 degrees. Ensure that you maintain the tension as you push yourself back to a point where you completely extend the arms.

Close grip bench press

This is a press that is marked by the elbows remaining close to your body and the hands not being more than one foot apart and not extending beyond the shoulders. This exercise focuses on the triceps group of muscles. However, the way you perform them will supply additional workouts to pectoral muscles and the biceps muscle groups.

If you want to find more information about the how to build triceps, you should get in touch with Muscle Prodigy.

Rules For Chest Strength Training

Before you start your chest strength training, there are a few things that you will need to do. First, you will need to recognize that your exercise of choice will have more effect as compared to how you do them. It is important to focus on certain variables that are not only well established but they have proven to provide maximum size of muscles for all your muscle groups.

• Choose high volume. After engaging in a few warm-ups, engage in 3 to 4 working sets of different exercises and from different angles especially the multi joint movements. 
• Exercise to the point of muscle failure. When you stop a set that you could have done more, this could have a negative impact on your level of growth.
• Ensure the right resistance. When doing the working sets, ensure that you work with a weight that you are able to handle for 8 to 12 reps to the point of failure.
• Challenge yourself. If you can manage to do over 12 reps, you should now add weight rather than just adding reps.

Break norms occasionally

When you get to a point where you feel as if your workout has gotten to a run, a good idea would be to flip-flop the single-joint and the multi joint movements if you are to see a new growth of muscles. At the beginning of your workouts, the pecs are still fresh and you can use more weight during the fly movement. It is advisable to resist the urge to use heavy weights for the low reps as this will only serve to increase the stress on joints. It would be advisable to work with a high rep range that is at least eight.

Avoid emphasizing on delts

There are different kinds of mistakes that body builders do during their chest day. However, one of the major ones is to overemphasize on delts. As compared to pecs, delts are a bit weaker and this means that when they fail, you may be left with no option but to end the set before you can fully fatigue your chest muscles.

How To Increase Your Bench Press

Whether you like this form of exercise or not, bench press is one of the key lifts from where your strength is judged. When you have some great bench press, you will find heads turning in the gym and it is the only lift that people will want to know the numbers. When used in the right manner, the bench press will train various body parts such as the pectorals, lat, triceps, shoulders and legs, If you are wondering how to increase your bench press, there are some scientifically methods that can help you to do so. However, you will need to realize that like it is the case with other compound lifts, such as the squats, military press and deadlift, bench press can turn out to be quite technical.

If you don’t know how to do the bench press in the right manner, you will end up hitting the plateau very fast. This can prove to be quite frustrating but can cause you injury as you attempt to break through it as you compromise on the form. Here are some proven methods that you can use to increase your bench press.

Pump yourself up

If you happen to be a weightlifter with enough experience, you definitely understand how important it is to be prepared mentally for the heavy lift. Probably, you have seen how weightlifters psyche themselves before attempting a lift. The truth of the matter is that pumping yourself is scientifically proven that it works and can increase the force production by 8 percent.

Mix different rep range

The subject on the right rep range can be complex. If you happen to be new to weightlifting, this advice may not apply. For experienced weightlifters, you can reap from different rep range or even periodizing the training.

Prioritize bench press

There are many people out there who are concerned about getting stuck with bench press but who performs the last exercise in their workouts. These will start with the dumbbell, before moving to dips and getting back to bench press. The order in which you perform the exercise will have a great impact on the strength as well as the overall capacity.

Benefits of Muscle Building Bodyweight Workouts

Many fitness enthusiasts underrate the importance of body weight training. This is due to the fact that the majority of them believe that it is not possible to build muscles with bodyweight workouts alone. This is true if all you do is engage in 100 sit-ups and 25 push-ups. However, there are various benefits that you are likely to get from bodyweight exercises. These include:

Increased frequency of training

In case you have been in the iron game for a period of time with the goal of getting jacked, there are high chances that you are already quite beaten up. It could by that you suffer from sore shoulders as a result of benching   or even an aching lower back after some squatting sessions. How about the elbows, do they feel okay after some few triceps extensions sets? The amount of pain that you feel will cause you to spend some less time in a gym.  However, with bodyweight workouts, it will be possible for you to continue working  towards getting jacked as the bodyweight workouts offers a wide range of motions and this decrease the body’s joint stress.

Bigger neuromuscular demand

When making a movement, the amount of neuromuscular demand on your body will be greater. This causes the brain to involve more muscle fibers resulting in more muscle gains and greater strength during the pull up instead of the lat pull down.  While the two involves similar movements, the pull-up will need the entire body unlike the lat pull down that requires the limbs only.

Incidental training

During bench press, it is possible to hit the pecs, deltoids and triceps. In order to turn on other groups of muscles, you will need to consciously make this choice. However, by doing some pushups, there will be a lot of incidental training that will be taking place. Other than the pecs, triceps and deltoids becoming amped, the lats will turn on in a bid to protect the shoulder, abs & glutes fire in a bid to prevent the sagging of hips.

If you want to find more information about the muscle building bodyweight workouts, you should get in touch with Muscle Prodigy.

How To Build Muscle Mass Fast

It can really get tough to pack on muscles but with consistency, it is possible. If you are looking  for away to get some muscle mass, you will have to do a few tradeoffs such as gaining fat with the muscle mass and giving up on some activities such as running to ensure that the body focuses on the muscle gain. It will be necessary for you to ensure that you are eating more, workout using the right strategy and use exercises that are meant to ensure that your muscles become bigger.

Begin with the basic strength training

Some of the workouts of the major bodies begin with the basic and multi-joint exercises that makes it possible for you lift more weight such as the bench press for the chest, overhead pressed for the deltroids, squats for the legs and barbell rows for the back. These make it possible for you to lift heavier on the exercises while you are still fresh and have enough for the stimulation of muscle growth.

 

High-intensity workouts

In order to build muscles, you will need to engage in high intensity exercises. Even if you engage in light workouts for some longer periods, these may not get to the extent of producing the right conditions for the breaking down and rebuilding of muscles. A good idea would be to engage in sessions that last for 30 to 45 minutes and for 3 to 4 times in a week. While this may appear manageable, you will need to remember that each session should be as intense as it can.

Exercise in the right manner

In order to develop the right technique, engage in a good form in every rep. As a beginner, you will need to keep your repetition range inside your capabilities of strength. Ensure that you have the right groove of each exercise. Avoid training failure when you just begin. To get more ideas on how to build muscle mass fast, get in touch with Muscle Prodigy.

How To Get A Stronger Bench Press

As much as you want to become a pro, you must learn how to How To Get A Stronger Bench Press. This will help you achieve all the training goals you might have set for yourself. There is more you need to do rather than just waking up and going to the gym. Have you been wondering on how to do this? Do not worry. The following tips will help you achieve all your goals in a perfect way. Simply adhere to each:

Exercise the rotator cuff muscles

Have you ever heard about the rotator cuff muscles and you are wondering what type of muscles they are? Well, you do not have to stress yourself so much. These is simply a group of muscles that attach to the shoulder joint. They are important muscles of the upper arm and their main function is to stabilize the shoulder joint. This in effect makes the main bench press muscles of the arm much stronger. The main muscles involved are the triceps muscles and the pectoralis major. When exercising these muscles, you have to ensure you do it fully so that you gain the maximum strength.

Exercise the triceps

This is a stronger muscle of the upper arm and it helps in achieving a stronger bench press. In order to achieve a maximum movement, one has to learn How To Get A Stronger Bench Press. For instance, you can opt for the pressups or go for gym. You do not have to worry so much in this case because you only have to master the basics.

Try the decline bench press

There are some people who love to exercise the flat bench so much that they never try the decline bench press. Decline bench press has been proved by experts to be highly effective in achieving a flexible movement of the shoulder joint. Therefore, you are able to achieve greater strength that helps you engage full bench press training. People who entirely depend on flat bench exercise get disappointed because it becomes difficult for them to achieve a maximum effect.

To get more details, visit muscle prodigy.

How to lose thigh fat faster

You have to learn how to lose thigh fat if you have it. Those who have it should by all means devise ways to make sure they eradicate it. Natural methods of fat eradication are more recommended for the artificial ones. If you adhere to the natural method, you will lose a substantial amount of fat faster and within a short time. The factors below should be adhered to.

Develop a healthy eating habit

Eating should be controlled when someone is on a plan to reduce thigh fat. For example, the total quantity of food consumed in a day should be lowered to an average amount. Alternatively, the individual should shun away from fatty foods. He or she should try to eat a balanced diet so that there are no deficiency cases experienced.

Have a variety of exercises

Depending on only a single type of exercise becomes monotonous and makes one drawn out. You need to learn the various exercises and change them from time to time so that as you do them, you enjoy everything.

Exercise regularly

Regular exercise is recommended for all people who are under a training program as a natural way of reducing fat. This means that you need to create a working schedule and use it as a guideline on what time you need to exercise. In most cases, daily exercises are most preferred at regular times. Many people practice in the morning and in the evening. You can as well employ the same time period for your practice and make it habitual.

Have a resting time

When you want to lose fat faster, you need to also rest the muscles. If you fail, there will be an accumulation of lactic acid in it and you will experience muscle cramping. You do not have to take the entire time on training. After you have done it, you should take at least half an hour and just sit down and relax so that as you begin the next set of exercises, you will be fit enough. Lack of rest normally makes one too tired that when it comes to practicing the next day, he or she cannot manage it.

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