![[Valid RSS]](images/valid-rss-rogers.png "Valid RSS")
This is a valid RSS feed.
This feed is valid, but interoperability with the widest range of feed readers could be improved by implementing the following recommendations.
line 19, column 1159: (10 occurrences) [help]
... round. I feel better than ever."</p>]]></content:encoded>
^
</channel>
^
<?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>Wed, 15 Oct 2025 09:31:09 +0200</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Brazilian Butt Lift workout before and after</title> <description>April P. lost 12.5 pounds and 25.8 inches!* "I know for a fact that the ankle weights and bands helped shape my butt—I could feel the difference with every rep." Anne B. LOST 22 POUNDS and 23.3 INCHES!* "I looked at my butt and ...</description> <content:encoded><![CDATA[<img src="/img/brazilian_butt_lift_workout_reviewsbrazil_butt.jpg" alt="Brazilian Butt Lift Workout" align="left" /><p>April P. lost 12.5 pounds and 25.8 inches!* "I know for a fact that the ankle weights and bands helped shape my butt—I could feel the difference with every rep." Anne B. LOST 22 POUNDS and 23.3 INCHES!* "I looked at my butt and I have to admit, I was impressed!" Matthilde D. LOST 20 POUNDS and 29.5 INCHES!* "My butt feels like it’s where it needs to be." Michelle S. LOST 6.5 POUNDS and 14.5 INCHES!* "After 60 days, my butt when up, became more round, and a lot tighter!" Hillary S. LOST 31.5 POUNDs and 39.5 INCHES!* "It doesn’t even look like the same person! I can’t believe my results." Allison D. LOST 16 POUNDS and 27.9 INCHES!* "Leandro is a total genius! Brazil Butt Lift completely lifted, tightened, and shaped my butt." Miranda J. LOST 17 POUNDS and 29.5 INCHES!* "I lost 6 lbs. in 6 days! Now I have curves again, in the right places." Heather C. LOST 24.5 POUNDS and 28.8 INCHES!* "I never dreamed I could look like this! My butt is firm, high, toned, and round. I feel better than ever."</p>]]></content:encoded> <category><![CDATA[After Workout]]></category> <link>https://www.gymbanter.com/AfterWorkout/brazilian-butt-lift-workout-before-and-after</link> <guid isPermaLink="true">https://www.gymbanter.com/AfterWorkout/brazilian-butt-lift-workout-before-and-after</guid> <pubDate>Wed, 15 Oct 2025 05:31:00 +0000</pubDate> </item> <item> <title>Best Pre workout Drinks</title> <description>Labdoor tested 45 best-selling pre-workout supplements in the United States for active and inactive ingredient content and heavy metal (arsenic, cadmium, lead, mercury) contamination. Tested products often cited “proprietary ...</description> <content:encoded><![CDATA[<img src="/img/best_drinks_to_sip_before_a.jpg" alt="What are the best pre workout" align="left" /><p>Labdoor tested 45 best-selling pre-workout supplements in the United States for active and inactive ingredient content and heavy metal (arsenic, cadmium, lead, mercury) contamination. Tested products often cited “proprietary blends” without specified quantities of active ingredients. Key active ingredients tested in this batch include creatine, beta-alanine, tyrosine (as L-tyrosine and N-acetyl-L-tyrosine (NALT)), arginine (as L-arginine HCl and arginine alpha-ketoglutarate (AAKG)), caffeine, and taurine. For products with specified quantities, actual active ingredient content ranged from being 81.2% less to 89.0% more than its respective label claim. Only 2 of 45 products tested had formulations in which all of their claimed active ingredients were measured to meet levels established in research to be effective. 41 products measured caffeine, but only 17 specified actual quantities. Of the 24 products that did not specify caffeine content, 5 exceeded 300 mg per serving, more than 3 times the caffeine content in an average cup of coffee. 1 product, Legion Pulse Pre-Workout, exceeded 400 mg per serving, the FDA-cited upper threshold for safe caffeine intake in one day for healthy adults. Pre-workout supplements were generally heavy on potentially harmful ingredients. 39 of 45 products recorded some combination of flagged ingredients including artificial sweeteners, coloring agents (FD&C Blue 1, Blue 2, Red 40, Yellow 5, Yellow 6), and benzoate preservatives with cancer-causing potential. 1 product, Train CriticalFX (beverage), was found to contain BMPEA (beta-methylphenethylamine), an amphetamine analog classified as a doping agent. Collective data for this batch analysis relied on analytical chemistry methods including HPLC (High Performance Liquid Chromatography) to quantify amounts of individual amino acids and caffeine, and ICP-MS (Inductively Coupled Plasma-Mass Spectrometry) to determine heavy metal (arsenic, cadmium, lead, mercury) load. Products from manufacturers previously cited by the FDA for using illicit stimulants were also screened by HPLC for illicit stimulants.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/best-pre-workout-drinks</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/best-pre-workout-drinks</guid> <pubDate>Thu, 09 Oct 2025 05:29:00 +0000</pubDate> </item> <item> <title>Workouts for gym</title> <description>Workout courtesy of Eddy Campbell - Gold’s Gym Regional Fitness Director in Dallas, TX, Oklahoma and New Orleans, LA 1. Incline Bench Press Directions: Follow a reverse pyramid on this exercise. Start heavy with a very high ...</description> <content:encoded><![CDATA[<img src="/img/10_best_fitness_apps_for_android.jpg" alt="Logging workouts for gym" align="left" /><p>Workout courtesy of Eddy Campbell - Gold’s Gym Regional Fitness Director in Dallas, TX, Oklahoma and New Orleans, LA 1. Incline Bench Press Directions: Follow a reverse pyramid on this exercise. Start heavy with a very high intensity. Then, after each set, decrease the weight and rest time, and increase the reps. Set 1: 4 reps with 120-second rest Set 2: 7 reps with 90-second rest Set 3: 10 reps with 60-second rest Set 4: 13 reps 2. Straight Bar Push Downs Directions: Follow a traditional pyramid scheme—but model the final set as a drop set. Set 1: 12 reps with 35-second rest Set 2: 10 reps with 35-second rest Set 3: 8 reps followed by a 20-pound drop in weight for 8 more reps, followed by another 20-pound drop and 8 more reps 3. Tri Set: Arnold Press/Lateral Raise/French Press Directions: Complete 3 sets of each exercise, increasing the weight after each set, using this rep range below. Set 1: 12 reps with 45-second rest Set 2: 10 reps with 45-second rest Set 3: 8 reps 4. Tri Set: Chest Fly/Dumbbell Bench Press/Rope Push Downs Directions : Rest after all three exercises are complete for 20 seconds (or just long enough to change the weight that you will use), then repeat the three exercises with set number two. Rest another 20 seconds then finish the final drop set. Chest Fly Directions: Perform 10 reps on all 3 sets—but model the final set as a drop set. Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps followed by a 10-pound drop in weight for 10 additional reps Dumbbell Bench Press Directions: Maximum effort will be placed on the dumbbell bench press; again, model the final set as a drop set. Set 1: 12 reps Set 2: 10 reps Set 3: 8 reps followed by a 20-pound drop in weight for 8 additional reps, and (if possible) drop weight another 20 pounds and rep until failure Rope Push Downs Directions: Perform 10 reps on all 3 sets—but model the final set as a drop set Set 1: 10 reps</p>]]></content:encoded> <category><![CDATA[Gym Workout Plan]]></category> <link>https://www.gymbanter.com/GymWorkoutPlan/workouts-for-gym</link> <guid isPermaLink="true">https://www.gymbanter.com/GymWorkoutPlan/workouts-for-gym</guid> <pubDate>Fri, 03 Oct 2025 05:27:00 +0000</pubDate> </item> <item> <title>Biceps and triceps Workout for mass</title> <description>Since my first biceps exercise is a cable movement, I also like to make my first triceps exercise a cable movement. I like to use a close grip V-bar and keep my elbows in tight. These hit all three heads of the triceps nicely ...</description> <content:encoded><![CDATA[<img src="/img/arm_training_biceps_and_triceps_workout.jpg" alt="Workout Finisher: Biceps and" align="left" /><p>Since my first biceps exercise is a cable movement, I also like to make my first triceps exercise a cable movement. I like to use a close grip V-bar and keep my elbows in tight. These hit all three heads of the triceps nicely, especially the otter head. Sets preformed - 5 Reps preformed - 15, 12, 10, 10, 8 I feel that these are a very good mass builder for the biceps, which is why I put them second in my workout. I feel that you can go very heavy on these while still staying strict because of the back support. These can be preformed with both arms at the same time, or you can alternate them, which is what I prefer because you can work each arm independently. Sets preformed - 4 Reps preformed - 10, 8, 7, 6 (each arm) after the last set I get up and perform a drop set. This exercise is seldom used, but the angle with the decline is much more effective than a standard flat bench. This exercise is a great compound mass builder for the triceps allowing you to effectively hit all three heads. When performing this exercise you should bring the bar down to the lower portion of your pectorals, and keep your elbows in tight. Reps preformed - 15, 10, 8, 6 After doing the incline dumbbell curls I move onto more of an isolation exercise. Personally I am more of a dumbbell fan for biceps due to the fact that they allow a greater degree of isolation than a barbell, I also feel barbell movements are stressful on your wrists. These should be preformed on the angled side of the bench, with a slow and controlled motion and emphasis on the peak contraction. Reps preformed - 15, 12, 10, 8 This exercise is another great mass builder for the triceps. When performing these you should bring the bar not to your nose, but to your forehead. Also, instead of just bringing the bar straight up, you should concentrate on keeping it at an angle so you can apply more constant tension to the triceps. The biceps are a small muscle, which do not require many exercises to stimulate them properly. Hammer curls are a neglected exercise, but are very effective for adding width and size to the biceps and forearms. When performing alternate hammer curls, the dumbbell should be raised to 90 degrees, while slightly brining it across your chest. By performing the exercise in this manner you will be able to stimulate the desired muscle groups more effectively. Reps preformed - 10, 8, 8, 6 The bench dip is a classic old school exercise that is never seen preformed anymore. This exercise is an excellent mass builder when weight is added to your lap to keep your reps in the lower range. By performing this exercise you will be able to effectively stimulate all three heads of the triceps. It also works as a great finishing exercise by putting enough plates on to keep your reps in the 8-10 range, then have your partner keep taking off plates until you are only using your bodyweight. So you could start with 3, then drop to 1, then to your bodyweight to get a final pump in your triceps. Reps preformed - 15, 12, 10, 8 (drop sets are employed on the last two sets when weight is added) Forearm Workout Forearms are a body part that gets neglected very often by many people in the gym. When most people are finished with biceps and triceps they leave, and do not perform any direct forearm work, claming they get stimulated enough with arm training and back training. I do not feel that this theory holds true, and it is a similar excuse as to why people don't train calves. If you wear wraps on back day (which you should) I feel forearm stimulation is minimal, which is why I feel that a few sets of direct forearm training at the end of arm day can't hurt. Since hammer curls are preformed I feel that the brachial is gets enough direct stimulation, but the flexor and extensor muscles do not. That is why I perform an exercise that stimulates those muscles. These should be preformed one at a time with your forearm firmly supported on the end of the bench. Sets preformed - 3 Reps preformed - 15, 12, 10 This exercise is not the greatest due to the limited range of motion, but acts as a great finishing exercise for the forearms. When performing this exercise you should concentrate on the peak contraction of the forearms. Perform as many reps with a given weight until you can't hold the bar any longer. Sets preformed - 2 Reps preformed - 12-15 Conclusion This workout described above is a moderately high volume workout consisting of 17 total sets for biceps and triceps. When training arms you should focus not so much on the weights you are moving, but the feel of the muscle through the exercise. Body parts such as chest, back, and legs should be trained with more ferocity and explosiveness, concentrating on using heavier poundage every workout. By no means am I saying to go into the gym and curl 25lbs dumbbells, but you should not be throwing around weights using ridiculous form. All of your reps should be controlled with a peak contraction and a slow negative. Through trial and error I have come to the conclusion that arms can be stimulated more effectively when trained with a higher volume protocol.</p>]]></content:encoded> <category><![CDATA[Workout For Mass]]></category> <link>https://www.gymbanter.com/WorkoutForMass/biceps-and-triceps-workout-for-mass</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutForMass/biceps-and-triceps-workout-for-mass</guid> <pubDate>Sat, 27 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>Good weight Lifting Routines</title> <description>Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio." A Few Rules Of Lifting Etiquette Be sure to rerack all the weight and replace all the ...</description> <content:encoded><![CDATA[<img src="/img/weight_lifting_workout_routines_for_the.jpg" alt="Weight Lifting Workout" align="left" /><p>"Strength training provides remarkable results in those who have tried and failed at overhauling their fitness with just diet or cardio." A Few Rules Of Lifting Etiquette Be sure to rerack all the weight and replace all the dumbbells or barbells that are used. Don't rest for extended periods of time on a machine that someone is waiting for; if possible, work in with them between sets. Most people are more than willing to share when asked nicely. Finally, please leave your cell phone in your locker or car; nothing is more distracting than listening to another person's conversation unwillingly. Common Mistakes To Avoid Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted. Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it's likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time. Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted in a long time, or ever, be careful what you ask of your joints. Not resting long enough, or resting far too long; both can be a workout killer. Tip: The recommended rest period is between 30-90 seconds, for overall fitness. Guidelines For This Workout This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.</p>]]></content:encoded> <category><![CDATA[Workout Routine For Weight Loss]]></category> <link>https://www.gymbanter.com/WorkoutRoutineForWeightLoss/good-weight-lifting-routines</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutRoutineForWeightLoss/good-weight-lifting-routines</guid> <pubDate>Sun, 21 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>Home triceps workout</title> <description>The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and ...</description> <content:encoded><![CDATA[<img src="/img/giant_triceps_workout_fitness_for_life.jpg" alt="Image" align="left" /><p>The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and medial heads appear on the outer portion of the arm. These are the parts of the muscle that are most visible when you’re wearing a T-shirt and the two you’ll want to focus on for next summer with this workout. HOW IT WORKS Our program targets the lateral and medial heads with exercises you’re probably unfamiliar with. This is all the better to encourage growth. The Tate press can also improve your lockout on bench presses, while the underhand kickback provides some extra grip and forearm training. DIRECTIONS Perform the exercise pairs (marked “A” and “B”) as supersets. So you’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 3 is done with conventional straight sets.</p>]]></content:encoded> <category><![CDATA[Home Workout]]></category> <link>https://www.gymbanter.com/HomeWorkout/home-triceps-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/HomeWorkout/home-triceps-workout</guid> <pubDate>Mon, 15 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>30 minutes Interval Workout</title> <description>It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart ...</description> <content:encoded><![CDATA[<img src="/img/30_minute_treadmill_workout_popsugar_fitness.jpg" alt="It didn't take much convincing" align="left" /><p>It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart rate—and that's a trick anyone can use. Try this target heart rate (THR) workout, and watch the fat fall off. The Plan "Michelle taught me that heart-rate monitors on gym equipment are set for standard weights and ages, so you need your own, " says Graham. Activity: Warm-Up Minutes: Four THR: 50 Percent Activity: Sprint Minutes: One THR: 60 Percent Activity: Recover Minutes: One THR: 50 Percent Activity: Cooldown Minutes: Two THR: 50 Percent TOTAL : 30 Minutes *Choose any heart-pumping activity you enjoy. Do the sprint-recover sequence six times, increasing your heart rate by five percent each sprint. (Last one should be at 85 percent.) Repeat the 12 minutes, starting again at 60 percent and working up to 85 percent. Tree Sit Works: legs Stand with back flat against a wall (or tree) and lower until knees are bent at a right angle. Extend arms straight overhead and left leg forward so it's parallel to ground. Hold for 15 seconds; switch legs. Do three sets. Roll-Up Works: abs Sit with legs extended, feet flexed, back straight; wrap band around soles of feet, holding each end next to knees. Keeping arms and legs straight, slowly lower torso, one vertebra at a time, to ground. When top of shoulder blades touch ground, slowly roll up. Do three sets of 12 reps. Butterfly Works: arms, back Stand with feet slightly wider than shoulder-width apart; hold band behind lower back with both hands, elbows bent and by ribs. Keeping palms facing forward and hands at waist height, extend arms. Return to start. Do three sets of 12 reps.</p>]]></content:encoded> <category><![CDATA[Minute Workout]]></category> <link>https://www.gymbanter.com/MinuteWorkout/?m=201409</link> <guid isPermaLink="true">https://www.gymbanter.com/MinuteWorkout/?m=201409</guid> <pubDate>Sat, 02 Aug 2025 17:25:00 +0000</pubDate> </item> <item> <title>Workout Routines for Beginners</title> <description>More than ever before, this whole "getting in shape" thing can seem like some kind of advanced algorithm. This is especially true if you're standing at the front end of the journey trying to find a way through all the information ...</description> <content:encoded><![CDATA[<img src="/img/weekly_workout_routine_for_beginners.jpg" alt="Workout routines for" align="left" /><p>More than ever before, this whole "getting in shape" thing can seem like some kind of advanced algorithm. This is especially true if you're standing at the front end of the journey trying to find a way through all the information online. One scary-sounding study says your health depends on , but another says it depends on not doing . One writer says CrossFit kills people, but the people in those pictures all seem ripped and happy. But so does that woman in yoga class. And, let's be honest, so does the Shake Weight guy! So does that online writer guy shouting at you about intermittent fasting, high reps, low reps, high-carb, low-carb, no-carb, steady-state, or HIIT. Sigh. It's no wonder that so many people can't figure out how to get from where they are now to the promised land of their New Year's resolutions. There's too much mental clutter. You want simple? Here it is: 3 rules, 3 workouts, and an 8-week program that will build full-body strength, set fire to calories, and introduce you to all the tools you need to be fit from now on. Thank me later; for now, just do this. One writer says CrossFit kills people, but the people in those pictures all seem ripped and happy. But so does that woman in yoga class. Rule 1 In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business, " Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue. As an example, let's say someone's goal is to go to the gym three days per week before work. A basic cue would be to place their gym clothes, post-training shake, and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won't need the cue. The takeaway: Don't just say you're going to start going to the gym. It doesn't work. Make things more concrete by setting up as many nudges and reminders as possible to help keep you from backing out. Your reward will be better health, feeling like a million bucks, and no longer fearing taking your clothes off with the lights on. Rule 2 I don't marry myself to particular weightlifting modalities or principles. Massive numbers of people out there have different goals, needs, injury histories, experience, and equipment access. What works for one person won't always work the same way for the next. Does this mean that everything is as good as everything else? Of course not. I'm a strength coach, and I believe that a full-body strength program built around compound lifts is the best place for almost everybody to start, no matter what they end up doing months or years later. It's better than so-called fat-loss programs, hypertrophy programs, programs that help add inches to your vertical jump, or ones that promise to turn you into a superhero in eight weeks. The only program that will work is one you'll actually follow consistently. Regardless, I also recognize that the only program that will work is one you'll actually follow consistently. So take that as your rule, but if you want a suggestion, well, follow the program below. Rule 3 Listen up: If you're a guy who just started training and can't do at least five clean, dead-hang, sternum-to-bar pull-ups, then you have no business going to the gym to perform set after set of biceps curls—period! For women, the same rule applies, but I'd say the number is between 1-3 pull-ups. Don't get caught up in which exercise works which muscle. Master a small lineup of proven exercises in the following categories first, and worry about splits and fine-tuning somewhere down the road, if you worry about them at all.</p>]]></content:encoded> <category><![CDATA[Workouts For Beginners]]></category> <link>https://www.gymbanter.com/WorkoutsForBeginners/workout-routines-for-beginners</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutsForBeginners/workout-routines-for-beginners</guid> <pubDate>Sun, 27 Jul 2025 17:24:00 +0000</pubDate> </item> <item> <title>Make your own Workout Plan</title> <description>Steps To Create Your Own The very first things that should be covered before you start any cardiovascular or resistance training program is to complete a PAR-Q. This form is a guide which assesses your current fitness level to ...</description> <content:encoded><![CDATA[<img src="/img/watchfit_the_correct_approach_to.jpg" alt="Make your own workout plan" align="left" /><p>Steps To Create Your Own The very first things that should be covered before you start any cardiovascular or resistance training program is to complete a PAR-Q. This form is a guide which assesses your current fitness level to determine whether or not you are physically ready to begin a workout program. If you answer 'yes' to any of these questions you are advised to visit your medical doctor for any tests. Either use the example programs provided or make your own by implicating the goals that you have provided. Finally, keep track of your progress in a log book or an app (iPhone). Keys of Success Having a good time and enjoyment are the key variables to a successful transformation. Try to search for a Personal Trainer that can keep you interested in maintaining your workout plan. Social support is required for maintenance and if current friendships are not the active kind you may wish to join clubs or groups where you can find them. An excellent way to meet active people is joining co-ed sports teams. Things to keep in mind while designing your workout plan How many days per week are you going to design your routine for? To improve your body composition you should be designing your routine for at least 3-5 days per week. Any less and you will be maintaining your current physique. The type of workout is next. This could either be a weight loss, muscle mass or sports specific type of routine. Once you have your goals in mind you can decide. The amount of rest is determined by the goal of the workout. If you are training for muscle mass the optimum amount of rest is one minute and thirty seconds. While the ideal amount of rest for losing body fat can be zero to one minute and thirty seconds. The level of any workout program is defined by days per week and intensity of the workout: Beginner workouts usually consist of 3 days with a whole body workout on each day followed by a rest day. Beginner workouts are designed to get your muscles prepared for more intensity and neuromuscular adaptation. Intermediate workouts might still contain a 3 day whole body workout but the big difference is that the intensity of each workout is increased. You may have some advanced training principles like drop sets, circuit sets, or pyramids. A lot of athletes that have not been in a gym before may be able to begin working out at this level instead of starting at beginner programs because their muscles may be ready for the intensity. Advanced workouts are not for anyone who is not dedicated to 5-6 days of week and improving their nutritional habits. These plans will receive the best results in the quickest amount of time. Advanced routines consist of a majority of advanced training principles to fatigue muscle tissue. The goal of most of these plans will increase your VO2 max and prepare your body for a more intense workout.</p>]]></content:encoded> <category><![CDATA[Workout Plan]]></category> <link>https://www.gymbanter.com/WorkoutPlan/make-your-own-workout-plan</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutPlan/make-your-own-workout-plan</guid> <pubDate>Mon, 21 Jul 2025 17:21:00 +0000</pubDate> </item> <item> <title>Best Bench Press workout</title> <description>No matter how long you can hold a yoga plank or how many packs you have on the front of your midsection, guys in the gym judge you on how much you can bench. Always have, always will. “Well, ” you say, “I don’t train for ...</description> <content:encoded><![CDATA[<img src="/img/8_tips_for_a_better_stronger.jpg" alt="8 Tips for a Better" align="left" /><p>No matter how long you can hold a yoga plank or how many packs you have on the front of your midsection, guys in the gym judge you on how much you can bench. Always have, always will. “Well, ” you say, “I don’t train for them.” But you’re not exactly happy about maxing out at 185 either, are you? It’s time to man up and add some plates to the bar. We’ve got the program to help you do it, and the simplicity of it may surprise you. You’ll see big gains quickly, by the time the next issue hits newsstands. And in eight weeks, we bet you’ll have added 35 pounds to your max—that’s more than some powerlifters can add in a year! How It Works: We don’t want you to get severe shoulder pain a few years down the road. So bench with your elbows tucked near your sides and your back arched. This takes a lot of pressure off your shoulders and gets your triceps more involved, making for safer and stronger bench pressing. You’re going to be training heavier than you’re probably used to. Sets of three reps on your main exercise of the day is ideal for quick strength gains (although you may have to go a little lighter if you haven’t trained in this range before—see below). The program works the whole body, which is crucial for maintaining balance and sparking overall growth. Directions Frequency: Perform each workout (1, 2, and 3) once a week for eight weeks. Rest at least a day between each session. Time Needed: 35 minutes Do it: Perform each exercise as straight sets, completing all the prescribed sets for one exercise before moving on to the next. If you have never trained with three reps per set before on your main lifts (this is a weight that’s so heavy it limits you to only three reps), spend two weeks training with five reps per set to start getting acclimated. Try to increase the poundages you use on the first exercise of each workout every week except Week 4. That week, use light weights and perform 12 reps on every exercise—do not take these sets to failure. Repeat this cycle for the entire eight-week program.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/best-bench-press-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/best-bench-press-workout</guid> <pubDate>Tue, 15 Jul 2025 17:17:00 +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:
Download the "valid RSS" banner.
Upload the image to your own server. (This step is important. Please do not link directly to the image on this server.)
Add this HTML to your page (change the image src attribute if necessary):
If you would like to create a text link instead, here is the URL you can use:
http://www.feedvalidator.org/check.cgi?url=https%3A//www.gymbanter.com/feed/rss/
