Monday, September 21, 2015

Basic Exercises to Get Ripped

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Basic Exercises to Get Ripped
Multiple Responses:
1.
THE WRONG WORKOUT: 45-60 minutes (or more) of jogging or walking on a treadmill at a relatively slow speed.

The RIGHT WORKOUT: Anaerobic intervals, as follows…
  • 3-5 minutes of jogging or walking to warm-up and help you transition to the actual “work intervals.”
  • Fast running for 60 seconds, followed by a 2-minute period of fast walking or jogging.
  • Repeat for up to 5 cycles.
  • Intervals can also be performed on a bicycle, elliptical, stair-climber, in a pool or other mode.
Ideally, the walk/jog phase should be about half as difficult as the 60-second running phase.” says Staley. He also states that the fast running intensity should equate to roughly 75% of your full sprinting speed. “It's not ‘all-out’ sprinting,” he says, “or you'd be toast after one interval.”

Coach’s Tip: “If you're new to this type of training, perform 2-3 cycles the first time out, then gradually build up to five cycles,” says Staley.

THE WRONG WORKOUT:
Leg Day
Exercise  Sets/Reps
Leg Press 3/8-10
Hip Extension Machine 3/10-12
Leg Extension 4/10-12
Leg Curl 4/8-10
Standing Calf Raise 4/12-15
Seated Calf Raise 3/12-15

THE RIGHT WORKOUT:
Leg Day
Exercise Sets/Reps  Rest
Deadlift 10/2*  60 sec
Dumbbell Step-Up** 5/6  90 sec
Proceed to your normal hamstring and calf routine or train them on a different day
*Using a weight that’s your 5RM
** Use a box, bench or step that positions your working thigh roughly parallel to the floor to begin each rep.

Coach’s Tip: “Deadlifts and step-ups don't necessarily constitute a complete lower-body program,” says Staley. “Whatever else you think you need to do for legs, like squats, can be done in on another workout. One big mistake people make is thinking that everything has to be accomplished in one workout. It doesn’t.”

THE WRONG WORKOUT:
Chest/Back/Arms
Exercise    Sets/Reps
Incline Dumbbell Press  3/12-15
Machine Press  3/15
Dumbbell Flye  3/20
Lat Pulldown 3/12-15
Seated Row 3/15
Straight-Arm Pulldown 3/20
Triceps Pressdown 3/15
Dumbbell Curl 3/15

THE RIGHT WORKOUT
Chest/Back/Arms
Exercise  Sets/Reps
Dip*  10/3
Pull-Up* 10/3
Hammer Curl**  5/6
Lying EZ-Bar Triceps Extension**  5/6
*Perform dips and pull-ups in alternating fashion (a set of dips followed by a set of pull-ups), resting one minute between each set.
** Perform hammer curls and triceps extension in alternating fashion (as with dips and pull-ups), again resting one minute between each set.

Coach’s Tip: “If you’re strong in pull-ups and/or dips,” says Staley, “you can add weight to either one to make it more difficult – so long as you’re able to perform all 10 sets for three reps with good form.”

2.
Who needs a home gym?
It’s a rare man who hasn’t gazed upon his garage, or spare room, and dreamed the home gym dream. First a bench and some dumb-bells. Then a chin-up bar; some kettlebells; a rowing machine… But first, of course, you’ve got to clear it out. And you never quite seem to get round to that. Thankfully, PT Christian Finn’s home workout will allow you to use the everyday items lying around your abode to annihilate festive fat and build serious lean muscle fast.
Simple supersets

This workout involves supersets (moving from one exercise to another with little or no rest between), which will help optimise your body’s fat burning capabilities. “Compared to workouts that involve resting for several minutes between sets supersets allow you to get twice as much work done in the same amount of time,” says Finn. Handy.

Do 10-20 reps of each exercise and complete each superset a total of four times. So, taking Superset 1 as an example:
1. Start with the weighted push-up and do 10-20 repetitions
2. Move straight to the jump squat and perform another 10-20 repetitions. This is one superset.
3. Rest for around 60 seconds before performing three more sets.

Superset 1
If you can easily do more than 20 push-ups, a very simple way to make the exercise more challenging is to put some stones or a bag of sand inside a rucksack and wear it on your back. Pick one up for a couple of quid from B&Q while buying your dad the inevitable power tool-related present.

Superset 2
The renegade row can be done with hex-shaped dumb-bells, paint tins or kettlebells. Just make sure they don't roll out from under you. If you can’t improvise some weights, simply execute the move from a basic push-up position to add difficulty.

Superset 3
For the inverted row, simply sling a rope over some beams – or the sturdiest branch of your garden’s sturdiest tree. To make the exercise harder, put a weighted rucksack on your back or raise your feet by putting them on a chair, bench or Swiss ball.

If you don't have any tyres hanging around your garage, you should be able to find an old one that needs hauling away from your local dealers. A large truck tyre is best. If you’re sledgehammer-less (what is wrong with you?) then a spade or baseball bat will do the job almost as well.

3.
Resistance training is more important and far more effective than cardio for fat loss, and is an essential part of your training program. There are eight essential exercises that everyone should include in their resistance training program.

So, you want to get lean; you want to be ripped! You have your nutrition targeted at fat loss; you have your supplement regimen all ready. Now, you just need your training program sorted, and you will be ready to roll.

How do you train for fat loss? What are the best exercises to include? What is the best split to use? How much cardio do you do? How many recovery days do you take? The information available is varied and often contradictory, because what works for one individual does not always work for another. If that is the case, how does one go about setting up a training routine if everyone responds differently to different training program?

While everyone has their own methods of training for fat loss, there are several training methods, techniques and exercises that work effectively for everyone, no matter who they are, or what their training history is. Resistance training is an essential part of training for fat loss, and is far more effective than doing cardio - in fact, you do not even have to do cardio to get ripped!

There are eight exercises that everyone should include in their resistance training program:
  1. Squat
  2. Deadlift
  3. Power Clean
  4. Bench Press
  5. Reverse Bent Over Row
  6. Pull-Ups
  7. Military Press
  8. Dips
Recommended Sets/Reps: 3 sets of 12 reps are recommended for each exercise, resting for 30 seconds in-between sets to maintain intensity and elevated heart rate for optimal fat loss.

Every exercise is a compound, multijoint exercise, ensuring that your training sessions are as effective and efficient as possible for fat loss, by recruiting multiple body-parts, including those that are not able to be exhausted in the same way with isolation exercises. Ironically, these exercises are the same ones that will help you build the most muscle mass - the only difference is the number of sets and reps, and the recovery period between sets used.

4.
HOW IT WORKS
The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going despite being fatigued and builds the endurance that ultimately leads to being able to rattle off a high number of reps in one shot. In addition to getting you leaner, feel free to use this workout to win bar bets about how many pullups you can do.

DIRECTIONS
Perform the exercises as a circuit, completing a set of each in turn and resting as little as possible between sets. Repeat for 10 circuits (until you’re doing only one rep per exercise).
1. JUMP SQUAT
Reps: 10 to 1 Rest: 0 sec.
Stand with feet shoulder-width apart and squat down about halfway. Jump as high as you can. Land with soft knees and begin the next rep. Perform 10 reps. Each time you repeat the circuit, perform one less rep. So the next round you’ll do 9 reps, then 8, and so on down to 1 rep.

2. PULLUP
Reps: 10 to 1 Rest: 0 sec.
Hang from a pullup bar, jungle gym, or tree limb and pull yourself up until your chin is higher than your hands. Perform 10 reps down to 1 as described at left.
3. Dip
Reps: 10 to 1 Rest: 0 sec.
Suspend yourself over parallel bars and then lower your body until your upper arms are parallel to the floor. Perform 10 reps down to 1.

OPTION B
A lack of training equipment doesn’t necessarily doom you to a workout consisting only of pullups and pushups. With a  little creativity, you can still train like an animal (you’ll get the reference below) while targeting your entire body—not just  the upper. This workout is outside the box—so much so, in fact, that you’ll have to go outdoors to do it.

HOW IT WORKS
This routine requires a park or playground area with monkey bars and plenty of open space. You’ll use classic, though under-prescribed, body-weight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp. As you’ll come to remember, they’re not easy— especially for a grown man well north of 100 pounds. They require a lot of work from your heart, lungs, and core. Later, the parallel bar hand walk will blow up your grip and forearms; the sprints will fry your legs.

DIRECTIONS
Perform the exercise pairs (marked “A” and “B”) as supersets, so you’ll complete one set of A and then one set of B before resting. Repeat until all sets are complete. Note that the parallel bar hand walk is done as straight sets— do a set, rest, and repeat. This workout combines well with Body-Weight option A, so if you want to integrate them both into a training week, perform A first, rest a day, and then perform B. (You can also add in option C, coming up next.)
1A. BEAR CRAWL
Sets: 3 Reps: Crawl for 50 feet Rest: 0 sec.
Bend down and plant your hands on the ground. Try to keep your back flat as you walk on all fours as fast as you can. Your legs should be fairly straight as you step your feet outside where your hands land.

1B. CRAB WALK
Sets: 3 Reps: Walk for 50 feet Rest: As needed
Sit on the ground and bridge up with your hips so you look like a tabletop. Walk forward on your hands and feet as fast as you can.

2. PARALLEL BAR HAND WALK
Sets: 5 Reps: Walk to the end and back Rest: As needed
Hang from a jungle gym or length of parallel bars. Walk to the end of the row and back with your hands.

3A. FORWARD SPRINT
Sets: 5 Reps: Sprint 50 yards Rest: 0 sec.
Run at about 90% of your top speed.

3B. BACKWARD SPRINT
Sets: 5 Reps: Sprint 50 yards Rest: As needed
Run backward as quickly as you can.

OPTION C
Combining exercises whenever possible helps you work more muscles in the same amount of time. These hybrid moves allow you to get the benefit of six exercises in a workout that actually prescribes only three.

HOW IT WORKS
This workout can be combined with the previous two for a three-day-per week program done in the order shown. Or, combine it with either one of the two previous workouts and alternate them throughout the week.

DIRECTIONS
Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next. If you can’t perform 10 reps for a particular set, do as many as you can without going to failure (end the set with one or two reps in you) and then rest a few moments. Continue when you can to complete the remaining reps.

1. BURPEE TO BROAD JUMP
Sets: 3 Reps: 10 Rest: 90 sec.
Bend down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Perform a pushup and then jump your legs back up to your hands. From there, jump forward as far as you can.

2. DIP TO LEG RAISE
Sets: 3 Reps: 10
Suspend your body over parallel bars and lower yourself until your upper arms are parallel to the floor. Press yourself back up and then raise your legs straight out in front of you.

3. PULLUP TO KNEE RAISE
Sets: 3 Reps: 10
Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar and then raise your knees to your chest in the top position.

OPTION D
OK, we’ll admit it: Sometimes the odds really are against your getting a workout in. You may well find yourself stuck without weights or bands, only to find that you also forgot to pack your suspension trainer. There’s nothing to pull on, so you can’t work your back, and you can’t even improvise with the objects around you. We’re not sure just what kind of place this would be, short of a jail cell (and if that’s where you are, hey, we’re not judging), but we can give you a great workout to do, even there.

HOW IT WORKS
All you need is something to step on, be it a park bench, a large rock, or a chair. But if you have nothing elevated on which to step, you can substitute a lunge for the stepup. To target your back, which is usually unworkable without having at least a bar of some sort to pull on, we’re employing the “blurpee”—as made famous by fitness expert Tim Ferriss, author of The Four- Hour Body. The wider foot placement used in the blurpee requires more work from the lats to pull the hips and legs forward as the body comes back from the
pushup position. (The extra “l” in blurpee stands for “lats.”)

DIRECTIONS
Perform the exercises as conventional straight sets, completing all sets for one exercise before moving on to the next.

1. CLOSE-GRIP PUSHUP
Sets: 3 Reps: 15 Rest: 60–90 sec.
Get into pushup position and place your hands close so that your thumbs touch. Keep your body straight and your core braced. If that’s too easy, elevate your feet on a chair or some other raised surface.

2. STEPUP
Sets: 3 Reps: 20 Rest: 60–90 sec.
Stand in front of a bench or chair and place one foot on it so that your thigh is parallel to the floor. Drive your heel into the surface and squeeze your glutes as you step up onto the bench, but let your trailing foot hang off of it.

3. BLURPEE
Sets: 3 Reps: 20 Rest: 60–90 sec.

Stand with feet outside shoulder width and bend down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Jump your legs back up so they land to the outside of your hands and then jump up quickly.

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