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... lements, they absolutely love it.</p>]]></content:encoded>
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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS Gym Banter</title> <link>https://www.gymbanter.com/</link> <description>Gym Banter</description> <lastBuildDate>Tue, 17 Dec 2024 18:25:31 +0100</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>C4 Pre workout Ingredients</title> <description>The main reason this blend has a lower dosage is because vitamin C has been removed. Knowing that, and seeing 150mg of caffeine, we can deduce the doses to a decent degree: L-DOPA is a precursor to dopamine, and when ...</description> <content:encoded><![CDATA[<img src="/img/pre_workout_buzz_page_2_of.jpg" alt="Pwb-rust" align="left" /><p>The main reason this blend has a lower dosage is because vitamin C has been removed. Knowing that, and seeing 150mg of caffeine, we can deduce the doses to a decent degree: L-DOPA is a precursor to dopamine, and when supplementing it, it boosts dopamine[31] and thus the appropriate dosage feels downright good. Many users are confused to see it in a pre workout supplement, since it’s often in nighttime sleep supplements. It may help sleep, but it doesn’t make you sleepy. Understand the distinction. The reason it’s in those sleep formulas is because it’s to boost growth hormone levels alongside its dopamine boost[32, 33], and your GH levels are already being boosted and put to work when sleeping, so it makes sense to include them in those formulas. At extremely high doses, L-DOPA can improve sexual health[34, 35, 36], but at this point in the formula, there is not enough room for much of a dosage here – a maximum of 71mg, but likely a bit less. So you’ll get a little dopamine boost (synergistic with the next ingredient), it will feel good, but it likely won’t have any massive hormone-boosting effects. TeaCor™ Tetramethyluric acid (Theacrine) We think that Theacrine is going to be hugely popular because it behaves similarly to caffeine, yet has way less tolerance issues, so these tubs will make you feel great all the way through. Cellucor’s hope is that complaints like “two scoops isn’t doing it for me anymore” should be a thing of the past. Looking at the science and origin, Theacrine is an alkaloid that is naturally synthesized from caffeine in certain plants, such as certain Kucha plants[37] (Kucha tea is actually quite popular in some parts of the world). The best research has been performed on rodents, but Kucha has been studied for a while in humans. Works similarly to and in parallel with caffeine Just like caffeine, it’s actually a sedative at a very low dosage[38], but stimulatory past a certain threshold dose. We don’t know how much is in the new C4 formula, but we hope it is high enough to make this happen. Adenosine and dopamine signaling This research shows that its best involved in adenosine and dopamine receptors.[39] Adenosine is most commonly known for its role in energy transfer in nearly all cells. It is a part of ATP, or adenosine triphosphate, as well as cAMP (cyclic adenosine monophosphate). Some of the best-performing supplements, such as creatine, boost cellucor levels of these hugely important compounds. When the rats were given an adenosine antagonist, theacrine actually counteracted that antagonist and re-boosted adenosine, making up for “lost” energy.[39] Meanwhile, the same study showed that it had some level of influence on dopamine signals, working similarly to caffeine. This provides a feel-good boost from caffeine, but one that you won’t get used to like you do with caffeine. Locomotion The research also showed that rats were active and nimble in their movements – something known as locomotion.[38] This is good news for athletes who are looking for a new kind of edge, and we hope it translates to speed and basketball-style athleticism. A lack of tolerance! The best part of the locomotion study showed that the rats didn’t get sensitized to the substance over the course of a week, whereas you do with caffeine![40] This isn’t enough data to completely say that you won’t gain tolerance to it, but it’s promising, and anecdotally, users are agreeing that the ingredient’s effects don’t “get old”. Safety and side effects? It took extremely high amounts of Theacrine to hurt the mice – about 800mg per kg of bodyweight was the LD50 (median lethal) dose.[41] The total amount in the new C4 won’t be anywhere near that much, to say the least. Toxicity generally behaves like caffeine’s.[42] Overall, we’re excited to try this out, and we look forward to more research coming over the next year. From what we’ve heard from users who are taking other Theacrine-based supplements, they absolutely love it.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/c4-pre-workout-ingredients</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/c4-pre-workout-ingredients</guid> <pubDate>Tue, 17 Dec 2024 16:25:00 +0000</pubDate> </item> <item> <title>Lean arms Workout</title> <description>Get ready to bare your arms for tank top season! In just seven minutes, these exercises will help tone and strengthen your arms. Bonus: They also increase mobility throughout your shoulder region. How it works: Perform as many ...</description> <content:encoded><![CDATA[<img src="/img/yourtimetraining_youtube.jpg" alt="LEAN ARMS EXERCISE ROUTINE" align="left" /><p>Get ready to bare your arms for tank top season! In just seven minutes, these exercises will help tone and strengthen your arms. Bonus: They also increase mobility throughout your shoulder region. How it works: Perform as many reps as possible of each exercise in 60 seconds. You can perform all seven moves as one workout or implement one or more of these moves into your current routine. 1. Hack Saws: Stand with feet slightly wider than shoulder-width apart, toes pointed out and knees softly bent. Extend arms out to your sides so body forms a "T" shape, keeping a natural arch in lower back and chin parallel to the floor. Bend arms until elbows form 90-degree angles with palms facing forward. Contract core muscles and quickly lower palms to parallel with the floor. Reverse direction. Coach's tip: Keep triceps parallel with the floor at all times. This will ensure increased shoulder mobility and strength gains. 2. Single-Leg Spider Woman Walk-Outs: Stand with feet hip-width apart, keeping a natural arch in lower back. Contract core while you raise left knee so thigh is parallel with the floor and extend arms overhead. Bend right knee and lower glutes toward the floor as you hinge forward at hips. Place palms on the floor in front of feet and walk hands forward until you come to a pushup position. Extend left leg back, keeping foot lifted off the floor throughout the entire exercise. Quickly walk hands back and reverse direction to starting position. Switch legs after 30 seconds. Coach's tip: To advance the move, perform a pushup when in the pushup position. RELATED: 25-Minute Workout for a Beach Body 3. Modified Elevator-Ups: Get in a modified pushup position with knees and hands resting on the floor, body in a straight line from shoulders to hips. Contract core and slowly lower body to the half-way point between starting position and floor. Hold for 2 seconds. Lift back to starting position. 4. Alternating Frontal Lifts: Get in a pushup position with feet hip-width apart and hands in line with shoulders. Contract core and quickly raise right arm in front of body until parallel with the floor. Lower arm and raise left arm to parallel with the floor. Continue alternating arms. Coach's tip: Focus eyes on the floor throughout the entire exercise to help avoid unwanted stressed on back of neck. 5. Unilateral Dips: Get in a pushup position with feet hip-width apart and hands in line with shoulders. Contract core and quickly raise right hand off the floor. Place right forearm on the floor directly under chest. Draw shoulder blades together, pulling forearm off of the floor and placing right hand back in starting position. Repeat with left arm and continue, alternating arms. Coach's tip: To ensure proper form, use the hand of the arm that you lowered onto the floor to press into the ground to go back to starting position. 6. Turtle-Ups: Get in a pushup position with feet hip-width apart and hands in line with shoulders. Contract core and slowly lower elbows to the floor while simultaneously bending at the knees and dropping them toward the ground. (Elbows and knees will come to rest approximately one inch from the floor.) Pause. (You will look like a turtle.) Contract core and press palms and toes into the floor, slowly driving body back to starting position. Work through this exercise at a slow but consistent pace. Coach's tip: Bring elbows and knees as close to each other as possible at their lowest point. This will help to activate and recruit as many fibers as possible in the triceps region. RELATED: 9-Minute Power Plank Workout 7. Jack Knives: Get in a pushup position with feet hip-width apart and hands in line with shoulders. Contract core, push hips toward the ceiling, and slowly walk hands back toward feet until body forms an upside down letter V. Bend elbows and lower head toward the floor. Press palms into floor and push back up.</p>]]></content:encoded> <category><![CDATA[Arm Workout]]></category> <link>https://www.gymbanter.com/ArmWorkout/lean-arms-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/ArmWorkout/lean-arms-workout</guid> <pubDate>Wed, 11 Dec 2024 16:16:00 +0000</pubDate> </item> <item> <title>30 minutes HIIT treadmill Workout</title> <description>My personal philosophy with interval training and cardio exercise is that’s it’s all about intensity. With that said, I really enjoy the following interval training workout, which is short, sweet, and tough: 30 seconds ...</description> <content:encoded><![CDATA[<img src="/img/treadmill_workout_30_minute_pyramid_intervals.jpg" alt="Treadmill Workout: 30-Minute" align="left" /><p>My personal philosophy with interval training and cardio exercise is that’s it’s all about intensity. With that said, I really enjoy the following interval training workout, which is short, sweet, and tough: 30 seconds sprinting (I do 12-14mph – but be careful) 30 seconds rest (resting on the treadmill, hop off) Complete 5 rounds This workout takes literally 5 minutes. Be sure to properly warm up with some foam rolling/dynamic stretching. Also, be careful when running, or sprinting on a treadmill, because there are a lot of YouTube videos of people falling off of treadmills, so it does happen. To make the workout more difficult, you can add additional rounds. I wouldn’t do more than 10 rounds total. If you can do more, you didn’t push yourself hard enough. A slight variation, which I also like, is to increase the incline to 10 (out of 15) and sprint for 30 seconds and rest 60 seconds for 5-7 rounds. To make this workout easier, you can increase the rest period to 60 seconds, or more, whatever works for your fitness level.</p>]]></content:encoded> <category><![CDATA[Minute Workout]]></category> <link>https://www.gymbanter.com/MinuteWorkout/30-minutes-hiit-treadmill-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/MinuteWorkout/30-minutes-hiit-treadmill-workout</guid> <pubDate>Thu, 05 Dec 2024 16:14:00 +0000</pubDate> </item> <item> <title>Workout Plans for Women at the gym</title> <description>Must-Haves For Building Your Own Program If you're a DIY kind of girl, you might want to build your own program. If that's the case, here's what every weightlifting regimen needs: If you choose to build your own program, it ...</description> <content:encoded><![CDATA[<img src="/img/watchfit_tone_up_gym_workout.jpg" alt="Tone Up! Gym Workout Plan for" align="left" /><p>Must-Haves For Building Your Own Program If you're a DIY kind of girl, you might want to build your own program. If that's the case, here's what every weightlifting regimen needs: If you choose to build your own program, it should include compound lifts, accessory lifts, and a cardio regimen that match your goals. Example Compound lifts Squats Deadlift Lunges Pull-up Dips Bench press Push press Push-up Compound lifts are lifts that take more than one muscle group to perform. If you want to add some strength-building aspects to your program, be sure to include one or two of these compound lifts in every workout you do. Along with helping you build lean muscle, these movements are important for increasing your athleticism, strength, mobility, and cardiovascular fitness. Because you use more than one muscle group to do these lifts, you need more energy (calories) to perform them. Squats, for example, will give you more bang for your workout buck than leg press because you have to use more of your muscles and, therefore more energy, to do them. Example Accessory/ Isolation lifts Biceps curl Triceps extension Triceps push-down Calf raise Leg curl Leg extension Front raise Accessory or isolation lifts are used as partners to compound lifts. Depending on the volume of your compound lift, you can add 2-4 accessory lifts per day. Bodybuilding programs are often built on isolation movements. Isolation movements are single-joint exercises. These are used to increase the shape and size of a body part—if you want to improve your aesthetics, isolation lifts are perfect. For example, if you'd like to isolate your biceps, then you'd do biceps curls. To isolate your calves, you'd do exercises like calf raises which exclusively target your calf muscles. Choosing sets and reps The bodybuilder standby for sets and reps is usually 3-4 sets of 8-12 reps. That's usually the right rep range for muscle growth (hypertrophy). If you're a beginner, make sure your first rep looks just like your last rep. If you fail on the 8th rep, use lighter weight. If you're unfamiliar with many of the movements, stick with lighter weight until you have a great foundation and feel comfortable challenging yourself; this will help you avoid injury. Shape is great for your muscles, but strength is also important. To work on your strength, do heavier compound movements in the 4-6 rep range. Traditionally, compound lifts are done with fewer reps and isolation/accessory movements are done with lighter weight for more reps. Rest The less time you rest between sets, the more difficult and intense your workout will be. Short rest periods (30-45 seconds) will tax your muscles and your cardiovascular system. Longer rest periods (1-2 minutes) will give you more time to recover before you hit your next set. Progression Progression is the secret ingredient for every successful training program. It's the reason your body changes over time. You can't do the exact same movements using the exact same weight for weeks and weeks and weeks and expect new results. You have to constantly push yourself. Once you develop a solid base, increase the weights, increase the reps, or decrease the rest periods.</p>]]></content:encoded> <category><![CDATA[Gym Workout Plan]]></category> <link>https://www.gymbanter.com/GymWorkoutPlan/workout-plans-for-women-at-the-gym</link> <guid isPermaLink="true">https://www.gymbanter.com/GymWorkoutPlan/workout-plans-for-women-at-the-gym</guid> <pubDate>Fri, 29 Nov 2024 16:13:00 +0000</pubDate> </item> <item> <title>Best Arms Workouts for mass</title> <description>When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed ...</description> <content:encoded><![CDATA[<img src="/img/muscle_builder_for_horses_planck_formula.jpg" alt="Muscle builder for horses,how" align="left" /><p>When starting on a muscle-building program, one of the key body parts that many people want to place a large focus on are the biceps. The biceps tend to be a highly noticed muscle group by others, so if you have nicely developed arms, people are going to know you're on top of your workout game. It is important to keep in mind that in actuality the triceps muscle comprises a very large component of the arm, so you must not neglect your triceps work either, which will then give you the perfect balance of what you need to see optimal results. When you are aiming for maximum size, another important point to note is that lifting heavy must be placed as a priority. Since building more size is a combination of a heavy surplus, enough volume, and plenty of calories, it's a wise decision to focus on exercises that will allow you to lift the heaviest weight possible. Usually for most people this will be exercises such as rows and lat-pulldowns, both of which target the biceps muscles as well. If you are including these regularly with your workout program and then adding in other exercises that are specifically targeted towards the biceps muscles you will be right on track for developing the best arms you can. Here are the five best exercises that focus on the biceps to add after your rows and pulldowns. Barbell Curl The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you're not cutting the movement pattern short at all, and that you're not allowing momentum to cause you to lean backward as you hoist the weight upwards. This is one of the most common mistakes with this exercise—momentum performs more of the work than your muscles actually do. If you perform it in a slow and controlled manner, that should reduce the chances of this happening significantly and allow you to place a higher intensity deep within the muscle fibers. Incline Dumbbell Curl The second exercise to add is incline dumbbell curls. This exercise is one of the best to help prevent that momentum issue from happening as we just discussed, since it essentially restricts the movement of the back. When doing this exercise, you will feel maximum tension on the biceps muscle belly, so don't be surprised if the weight is slightly lower. As long as you're pushing yourself hard, using the lower weight but maintaining proper form will be the way to go for results. Standing Biceps Cable Curl If you're looking to target the deep-tissue muscle fibers, cable curls are a good bet. Since the pattern of movement is less stable with this movement, due to the constant tension provided by the cable, you will call all the stabilization muscles surrounding the biceps into play as you execute the exercise. You can use a variety of different attachments to perform the cable curls including a rope, a straight bar, or rotating cable handles that allow you to work a single arm at a time. Reverse grip bent-over rows After you've included regular straight rows within the program, you may also want to consider adding reverse-grip rows as well. These are going to place a slightly greater stress on the biceps muscles as opposed to straight rows, so they will be a better exercise for strictly targeting the biceps. Depending on what muscle group you think of contracting as you bring the weights up to the body (the biceps or the back), that too will impact the nature of the muscle stimulus. Concentration Curls Finally, the last of the exercises to consider to blast your biceps into growth are concentration curls. When done while sitting, these will also limit the degree momentum plays in the execution of the exercise and place all the emphasis right on the biceps muscle. There will be no helper muscles called into play when doing concentration curls (when done properly), so this is a good one to add in at the very end of your workout when you're really looking to finish off the biceps and fully exhaust them. Sample Workout It wouldn't be recommended to include all of these exercises in each and every workout you do, but by interchanging them from workout to workout you will keep the stimulus high while never allowing your muscles to get too adapted. This constant change in program is what prevents a plateau and helps push your strength levels to new extremes, so do make sure you are making use of a good variety.</p>]]></content:encoded> <category><![CDATA[Workout For Mass]]></category> <link>https://www.gymbanter.com/WorkoutForMass/?p=48</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutForMass/?p=48</guid> <pubDate>Sat, 23 Nov 2024 16:09:00 +0000</pubDate> </item> <item> <title>Best Pre Workouts on the Market</title> <description>“Winners Never Quit and Quitters Never Win!” Consistency, discipline and intensity are what winners bring to the gym day after day. It was said Mohammad Ali didn’t start counting his reps until he felt the pain, for he knew ...</description> <content:encoded><![CDATA[<img src="/img/4_best_pre_workouts_you_shouldnt.jpg" alt="4 “Best Pre Workouts” You" align="left" /><p>“Winners Never Quit and Quitters Never Win!” Consistency, discipline and intensity are what winners bring to the gym day after day. It was said Mohammad Ali didn’t start counting his reps until he felt the pain, for he knew it was through pain he grew. If we expect to grow from where we are today we must exceed our personal bests and break through the plateaus that define our limits. The Top Pre-workout Supplements can help us blow through our limits and exceed what what we’ve done in the past, power up and ignite those workouts. The customers have voted with their re-buys and positive reviews of the best pre-workout supplements. Brands on this list have been reported by customers to be the go to supplements when the status quo is NOT an option and growth and personal bests are a must. Today we give to you the Top 10 Ranked Pre-Workout Supplements for 2015, updated for Winter. 2015 has brought a few changes to the pre-workout market. Several new contenders have made their way to market but this year its the more stimulative products that customers vote up the highest. However, there has been some innovation late in the year which seems to have caught on. Two brands, Assault Labs and Myogenix, have brought products that not only supply stimulative energy and intensity but also provide nutrients like Amino Acids, Electrolytes and Vitamins to help further gains and enhance recovery. This strategy seems to be working in a big way for Assault Labs who also added two nootropics to their blend to up cognitive focus. No other supplement, not just pre-workout, but no other supplement has received so many positive reviews and so many re-buys in such a short time as Assault Labs New Pre-workout “Wild Thing”. Wild Thing was just released this July but its sales have sky-rocketed and the number of positive reviews for a product keeping coming in. It fell just short of No. 1 Mesomorph, but Wild Thing with its “Activates Energy Fuels Your Body” approach to pre-workout is going to give the long time champ a run for its money in the future. Ranked by repeat sales, customer reviews and our Pro Support Staff’s experience using the supplements plus guidance and discussions with customers we proudly announce the TOP 10 Pre-Workout Supplements for 2015, Winter Edition. We had a few new manufacturers bring pre-workout products to market this season, however, after the data was tallied the leadership was evident. Strong Supplement Shop is one of the largest suppliers of these products worldwide and this list represents the Industry’s Best in Class. The Top 10 is based on: Repeat Sales – So loved users buy them again & again voting with their wallets (the most powerful vote of all) – when a customer repeats a purchase of the same product it is a positive the product works. Many of the pre-workouts on this list are purchased month after month by lots of customers. Feedback from customers – their reviews and phone discussions – see for yourself you can read the reviews on the store site. Logger results – documented results from Bodybuilders, Athletes and Fitness Models who used the supplements and reported their results and experience.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/best-pre-workouts-on-the-market</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/best-pre-workouts-on-the-market</guid> <pubDate>Sun, 17 Nov 2024 15:53:00 +0000</pubDate> </item> <item> <title>Slim Fit Trousers for Men</title> <description>Discover a handsome design for every dress occasion with a wide variety of mens pants from Banana Republic. About Men's Pants Choosing the right pair of pants is often a difficult endeavor for the modern male. With the lines ...</description> <content:encoded><![CDATA[<img src="/img/slowear_diamond_jacquard_slim_fit_trousers.jpg" alt="Slowear Diamond-jacquard" align="left" /><p>Discover a handsome design for every dress occasion with a wide variety of mens pants from Banana Republic. About Men's Pants Choosing the right pair of pants is often a difficult endeavor for the modern male. With the lines blurred between formal and casual, and so many styles to choose from, it’s easy to become overwhelmed with options. Whether it’s a casual get-together or a formal dress occasion, the pants you wear reveal much about who you are stylistically and professionally. Banana Republic makes finding the ideal pair of pants easy, with a handsome selection of modern designs created with your needs in mind. Men's Pants Banana Republic Collection Enter in the eye-catching designs of our versatile dress casual men’s pants. Discover an appealing selection of casual trousers in form-flattering slim-fit and straight-fit cuts. Choose from classic chinos, cords and tailored suit pants in a bold variety of colors and designs. Our color palettes and patterns will ensure you have a pair of pants for every mood and occasion. Men's Pants Features Our mens pant collection highlights a wide array of materials chosen for comfort and superior durability. Our popular relaxed-fit chinos are crafted from 100% cotton and tailored with cuts that sit lower at the waist and relaxed through the thigh and leg opening. Our classic suit pants are constructed with premium lightweight Italian wool from one of Italy's finest mills. The Monogram Italian wool suiting fabric is woven from compact, high-quality yarns for superior wrinkle resistance. Banana Republic Men's Pants Style Tips Our vintage straight chinos are the ideal versatile mens trousers. Great for everyday casual looks, they’re easily dressed up with a long sleeve shirt and vest. The updated straight fit cut ensures a clean look that can be appropriated into any style you need. For a handsome, timeless fashion statement, dress in straight-fit cords and a sporty polo shirt. It’s an appealing combination that exudes all-American charm and classic masculinity.</p>]]></content:encoded> <category><![CDATA[Mens Fitness]]></category> <link>https://www.gymbanter.com/MensFitness/?p=72</link> <guid isPermaLink="true">https://www.gymbanter.com/MensFitness/?p=72</guid> <pubDate>Mon, 11 Nov 2024 15:53:00 +0000</pubDate> </item> <item> <title>Bench Press Workouts</title> <description>When someone comes to me complaining about their lagging bench press numbers, I always start by asking the same question: "Do you even bench?" Their knee-jerk answer is yes, but a closer look at their program tells me "barely ...</description> <content:encoded><![CDATA[<img src="/img/2_simple_chest_bench_press_workouts.jpg" alt="Chest Bench Press Workouts" align="left" /><p>When someone comes to me complaining about their lagging bench press numbers, I always start by asking the same question: "Do you even bench?" Their knee-jerk answer is yes, but a closer look at their program tells me "barely." The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable, with very little actual bench pressing. So let's be clear. If you want a better bench, testing yourself with an all-out effort once a week isn't going to get you there. You need more volume in your life, in addition to a cherry-picked selection of assistance exercises that address your specific weaknesses. Forget your other priorities for the next six weeks, and I'll fast-track you to a better bench press. First, let's address five of the most common problems I see, then I'll get you set up on a monster bench program. Cure: Train like a powerlifter for a while If you want to bench big , you should bench like a powerlifter. What if your goal is to build a better chest? Same thing. I feel you shaking your head and imagining some big-bellied guy with a beard, so stick with me. It turns out that muscle growth may be more dependent on total volume (total work done) than what particular rep range you do it in. In a recent study, Brad Schoenfeld's lab concluded that equal-volume bodybuilding-style and powerlifting-style training protocols actually promoted similar increases in muscular size. But here's the catch: The powerlifting-style was superior for increasing maximal strength.1 Triceps Dip Even if you're a bodybuilder who wants a better bench, then bench to perform the movement more efficiently—i.e., move more weight with good form—not to target and isolate the pecs. There are better exercises for isolation, such as dips, which train your pecs, anterior delts, and triceps through a greater range of motion. Cure: Don't even touch it. Maybe you didn't even know this was a problem, but it is. Fact is, I've never known a strong bencher—or anyone with a well-developed chest—who dedicated time regularly to the decline bench. The decline bench uses a shorter range of motion and puts less stress on your pecs and shoulders, so if your goal is to make your bench stronger, you're wasting your time here. If your goal is to make your bench stronger, you're wasting your time here. I can hear you now: "But my chest day has been the same for years!" Go read Problem 1 again. Be honest with your own weaknesses, and work on them. Don't further weaken them by ignoring them and doing things you're good at. Eliminate useless accessories and embrace the useful ones.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/bench-press-workouts</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/bench-press-workouts</guid> <pubDate>Tue, 05 Nov 2024 15:44:00 +0000</pubDate> </item> <item> <title>Upper lower split Workout</title> <description>The classic 4 day upper body and lower body split is probably the most common version. It involves doing 4 weight training workouts per week: 2 upper body workouts and 2 lower body workouts. They are classically done using the 2 ...</description> <content:encoded><![CDATA[<img src="/img/do_athletes_train_using_an_upper.jpg" alt="12-Week Periodized Strength" align="left" /><p>The classic 4 day upper body and lower body split is probably the most common version. It involves doing 4 weight training workouts per week: 2 upper body workouts and 2 lower body workouts. They are classically done using the 2 on/1 off/2 on/2 off format shown above, which allows for the added perk of having the weekends off (something many people prefer). Of course, the actual days you choose really doesn’t matter at all as long as that same format is kept intact. This classic 4 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 3rd or 4th day, which is right within the ideal frequency range for the majority of people who are past the beginner’s stage. The Classic 3 Day Upper/Lower Split Week 1 Monday: Upper Body Workout Tuesday: off Wednesday: Lower Body Workout Thursday: off Friday: Upper Body Workout Saturday: off Sunday: off Week 2 Monday: Lower Body Workout Wednesday: Upper Body Workout Friday: Lower Body Workout The classic 3 day upper body and lower body split is probably a very close second in terms of how commonly used it is. It involves rotating through 3 weight training workouts per week: Upper Body, Lower Body, Upper Body one week, and then Lower Body, Upper Body, Lower Body the next. You’d then continue alternating like this from week to week. The workouts are classically done using the 1 on/1 off/1 on/1 off/1 on/2 off format shown above, which again allows for the added perk of having the weekends off (if that’s important to you). Once again, the actual days you choose really doesn’t matter at all as long as that same format is kept intact. This classic 3 day version of the upper/lower split allows for a frequency where each muscle group is trained once every 4th or 5th day. While this is slightly less frequent than the classic 4 day version, it’s still perfectly within the ideal frequency range for the majority of people past the beginner’s stage. 3 Day Version VS 4 Day Version: Which is better for you? Well, first of all, they both work extremely well and will both produce the results you want. So, in general, one version is NOT better than the other. However, one version may suit you a bit better than the other. Here’s the most common reasons why… If you can only manage to train 3 days per week (or if it would just be a lot more convenient for you to train 3 days per week), then the 3 day upper/lower split is definitely the better version for you. No question about it. If you are someone who has an overall lower capacity to recover, then the slightly reduced training frequency of the 3 day version would definitely be better for you as well. This could be due to age (recovery gets worse as we get older), having a highly stressful life (stress worsens recovery), having a very physical job (a lot of additional outside activity can hurt recovery), or just having crappy genetics. Hell, you may just be someone who feels better/stronger/fresher when they train slightly less often, in which case the extra day you have off in the 3 day upper/lower split will make a world of difference for you. Other than that, there’s nothing that really sets either version apart from the other. So, just pick one. Whichever variation you end up choosing, the upper/lower split is considered a moderate frequency split (not too high, not too low), so volume (exercises, sets, reps) should be kept equally moderate to allow for adequate recovery. What About Lower/Upper Instead? If you’d prefer to switch the order of the workouts so that you start with the lower body workout (and it essentially becomes a lower/upper routine), that’s perfectly fine. Who Does This Split Work Best For? Honestly? The upper/lower body split works best for the majority of the population . Whether you are a beginner, intermediate or advanced trainee. Whether you want to build muscle, lose fat, increase strength, improve performance or any combination thereof, the upper body and lower body split can ALWAYS be set up in a way that will be extremely effective for you. As I mentioned earlier, this split allows for each muscle group to be trained between once every 3rd and 5th day (depending on which variation you choose), and literally all research looking into workout frequency shows that this is the frequency that works BEST for the majority of people who are past the beginner’s stage. Real world results and my own first hand experience confirm this as well. And, it just so happens that the upper/lower split is a perfectly balanced and amazingly adjustable way to reach that ideal frequency. That’s why it’s probably my favorite workout schedule of them all. So, if you are an intermediate or advanced trainee, the upper and lower body workout routine is a fantastic choice for you no matter what your specific goal is.</p>]]></content:encoded> <category><![CDATA[Upper Body Workout]]></category> <link>https://www.gymbanter.com/UpperBodyWorkout/upper-lower-split-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/UpperBodyWorkout/upper-lower-split-workout</guid> <pubDate>Wed, 30 Oct 2024 15:38:00 +0000</pubDate> </item> <item> <title>Full body workout program</title> <description>What, you ponder, do you have in common with bodybuilding greats like Arnold Schwarzenegger or Jay Cutler, or even with a successful fitness model like Whitney Reid? Each of those men, like you, had modest beginnings. None was ...</description> <content:encoded><![CDATA[<img src="/img/the_essential_6_month_calisthenics_workout.jpg" alt="Calisthenics Workout Plan" align="left" /><p>What, you ponder, do you have in common with bodybuilding greats like Arnold Schwarzenegger or Jay Cutler, or even with a successful fitness model like Whitney Reid? Each of those men, like you, had modest beginnings. None was born with six-pack abs and none came into this world with a 250-pound bench press. But like you, they had a desire for self-improvement and undertook resistance training as a means to build up their physique. All of these men committed serious mistakes along the way, but fortunately we've compiled a summary of the 10 most important training elements so that you, as a beginner, can learn from others' errors. To get you started off right, we've also put together an eight-week full-body beginner's program that's built to challenge you as you get stronger. After that break-in period, you'll have one more thing in common with those superstars: None of you will be a rank beginner any longer. 10 KEYS TO BUILDING MUSCLE There are a lot of guys long on desire, but without the know-how who use the show-up-and-lift-it method, working any and every exercise in the gym every single day and hoping that something happens. Something usually does: They usually quit after about a month because nothing's happened. Fortunately you're on Bodybuilding.com and won't be making those same mistakes. Here's the info you need to understand to get started. 1 WORK THE MAJOR MUSCLE GROUPS Chances are you started lifting to get a bigger chest and arms, or strengthen your body for a particular sport. But working all the major muscle groups—chest, back, shoulders, quads, glutes, hamstrings, biceps, triceps (smaller muscle groups include the forearms, calves, abs)—allows you to build a symmetrical physique. This complete training also prevents muscular imbalances that can arise when you favor some body parts over others. Imbalances are no joke: They can lead to serious injuries. PRACTICE FORM FIRST Many of the basic movements presented here may be new to you. As a result, your coordination may be challenged at times. If so, don't worry. Keep practicing and rehearsing the movement pattern and soon it will feel like second nature—and that's when your gains in size and strength will take off. Until then, it's important to understand and practice the basic movements before using more challenging weights. MULTI-JOINT EXERCISES ARE SUPERIOR OVER SINGLE-JOINT MOVES Exercises can be categorized into two classes: multi-joint and single-joint. The distinction is that with multi-joint exercises, two (or more) sets of joints work to accomplish the lift. With a single-joint move, only one set of joints is working. During a bench press, for example, action is taking place at both the elbow and shoulder joints, while in a barbell curl the movement is restricted to the elbow joint. Because more muscle is engaged when doing multi-joint moves, you can use far heavier weights and they're therefore better for achieving muscle and strength gains. DO MULTIPLE SETS OF AN EXERCISE There are decades of scientific research now available on resistance training, and the evidence points to doing 3-4 sets of a given exercise for maximum benefit. Typically you should do a warm-up set or two of that movement before tackling more challenging weights. Too Heavy Or Too Light Is Too Bad So how much weight should you lift? Warm-ups are always done with light weight to get the target muscles working in coordination. As a beginner, you'll choose light weights so you can do about 15 reps on each set. The last few reps should be very difficult to achieve but you should always be using "good form." As you progress, you should use even more challenging weights, ones in which you reach muscle failure by 8-12 reps with good form. If you can do more than that number, the weight is too light. Individuals training for strength choose even heavier weights, typically doing fewer than 6 reps. Remember to never sacrifice form to lift a weight that's too heavy. CONTROL THE REP The approach you should follow on each and every rep is like this: Inhale and hold your breath as you lift the weight in a strong and forceful manner, exhaling only over the top portion of the movement. Then lower the weight under control as you breathe in. Reverse direction smoothly at the bottom position, never bouncing the weight at the bottom. TAKE A SHORT REST BETWEEN SETS Your muscles fatigue during a set. They need time to clear the lactic acid and changes in the pH that build up in the surrounding tissue. This usually takes 90-120 seconds, though larger body parts like legs and back may take longer, and smaller muscle groups like arms and calves may take less. A good measure: when you catch your breath and feel ready to go, start a new set.</p>]]></content:encoded> <category><![CDATA[Full Body Workout]]></category> <link>https://www.gymbanter.com/FullBodyWorkout/full-body-workout-program</link> <guid isPermaLink="true">https://www.gymbanter.com/FullBodyWorkout/full-body-workout-program</guid> <pubDate>Thu, 24 Oct 2024 14:32:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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