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.

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 Effective are Muscle Building Supplements

Whether you have a goal of lifting longer, working out harder or recovering faster, it is possible to find a wide range of supplements that can help you to achieve this. However, not all muscle building supplements are created equal and therefore, it is important to make the right choice of the right ones.

Eat right and lift weights

When it comes to muscles building, there are 2 key steps that are involved. Many people think that all what is necessary is to get into the gym, working out and the right diet. However, if you would like to maximize on the growth of muscles, it is important to include a sports supplement in your shopping list. However, it is worth noting that supplements are not meant to replace the real foods but they are supposed to help in your training and dieting goals. The sports supplements are a good option for:

• When you are struggling to get enough calories/proteins
• Whenever you want to recover fast
• To enable you keep going between different meals if your schedule is tight

Some of the top supplements that you need include:

• Whey protein. Proteins are essential in the buildup of muscle mass. The only difference between whey protein and other protein sources is that whey protein is among the fast absorbing proteins as well as the best sources of proteins to help in muscle recovery and therefore enhance the growth of muscles.
• BCAAS. Proteins are usually made of some small amino acids chains. BCAAS usually consist of around 20 percent of the muscle proteins. This is an indication of their importance in the growth of muscles.
• Creatine. These are usually gotten from the food sources such as fish and meat or are produced by the body. It is usually stored in the skeletal muscles in the form of phosphocreatine and is therefore used for the generation of ATP, which is usually the source of energy for the body.

Best Way To Get Six Pack Abs

Six packs is one of the things that every man wants to have in this current age. The truth is that is very hard to get men with six packs in this era because of the kind of diet that we take. During ancient times, many men were well built with almost separate abs that is well built. In this age you must hit the gym to clear your tummy first before dreaming of six packs. The following are some of the points that can help you in your abs training program.

Sit ups are the best

Sit ups are known from long time to be the type of exercise that stimulate the development of six packs. This is a very simple workout that does not require any equipment on any machines. All you need is enough space and some energy. To execute the workout, you need to sit with your trunk at upright angle and put your hands at the back of your head. Then you need to let the back of the head touch the ground while your feet are still on the ground. Repeat this several times until when you feel your muscles are fatigued. Also you can increase the frequency of execution for more effectiveness.

A roller can do your abs good

A roller is specifically meant to exercise the stomach muscles and give you a flat tummy with some packs on it. One fact about doing rollers is that your first time will pain. You need not to be worried because after repeated workouts you are going to achieve the ultimate goal. To execute this, you need very little flat space and a roller. Follow the instructions on the roller or listen to your gym instructor.

Hit the track running

Running is universal exercise for almost every body part. This is due to the fact that the whole body gets into a hyper metabolic state utilizing any stored fat. This way you end up with a flat tummy and well built abs. to receive the best Abs weight training I recommend that you visit muscle prodigy.