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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>Fri, 29 Nov 2024 18:13:08 +0100</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <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> <item> <title>Beginner Swim Workouts</title> <description>How to Warm Up for Your Swim Workout When you get to the pool deck and get situated (kickboard, water bottle, and gear set out), do a few quick arm rotations and dry-land swimming drills. Even some exercises with elastic bands ...</description> <content:encoded><![CDATA[<img src="/img/beginner_swim_workouts_for_weight_loss.jpg" alt="Give Star for Beginner swim" align="left" /><p>How to Warm Up for Your Swim Workout When you get to the pool deck and get situated (kickboard, water bottle, and gear set out), do a few quick arm rotations and dry-land swimming drills. Even some exercises with elastic bands can help get your upper body prepped and ready for your swim workout. You wouldn’t think of going for a hard run without a warm-up and dynamic stretch, so why should swimming be any different? Personally, I like to do about ten shoulder shrugs and some imitation swimming with my arms to get my upper body going. Then, to get my lower body geared up, I’ll do ten knee bends and then flex, stretch, and loosen my ankles. After that, I’m sufficiently warmed up and ready to swim. Once you’re in the pool, you should start out with some in-water, warm-up work that is easy. Some examples are: 200m swim, 200m kick, 200m pull, 200m swim 400-500m swim 2-4 x (150m free, 50m non-free) 2-4 x 400m (150 free, 50 non-free - repeated twice) 400m swim, 300m pull, 200m kick, 100m drill choice Or an easy 10-15 minute choice of whatever you feel like doing How to Add Drills to Your Swim Workout After you have done a thorough warm-up and ingested some fluids, it is time to move on quickly to a drill set to get your arms moving and heart rate up. A drill set will be a bit faster than your warm-up, but not as hard as your main set. The primary goal is to focus on good swim technique before fatigue sets in. I like to give my athletes pretty standard drill sets by only changing up the number of repeats or distance in the set. The drill set rest/recovery period should be no longer than fifteen seconds. Here are a few examples: 4-10 x 75m with 15 sec rest (kick, drill, swim by 25m; could also be pull, kick, swim or drill swim, drill, etc.) 3 x (100m pull, 50m swim) 2-4 x 150m (25m drill, 50m swim) The Main Set of Your Swim Workout After your drill set is complete, a quick one-minute break is all you need to determine your main set, the goal of your workout. Your swim workout goal can be broken into three types: Speed/sprinting/lactate threshold sets Technique/strength sets Distance/endurance sets Each workout should focus on one of these three goal types, which will determine your main set. Below are some examples of how to structure your main set: Speed Day: 3 x (100m swim HARD, 50m easy) 10 x 100m at lactate threshold effort 2 x (5 x 100m FAST at descending effort, 100m easy) Distance Day: 4 x 300m at moderate effort with :20 rest 6 x 200m Odds: Max distance per stroke with focus on good technique Evens: Moderate effort for 4 x 400m Technique/Strength Day : 4 x (100m pull, 50m one-arm drill, 250m pull) 3 x (4 x 50m band training with :10 rest, 300m pull with :15 rest, 50m easy) at moderate effort 2 x (4 x 100m with :15 rest, breathing every 3/4/5/6 by 25m) #1 - Pulling #2 - Swim How to Cool Down After Your Workout After completing your main set, perform a quick cool down to end your swim workout. It’s easy to finish your main set and hop out of the pool to leave, but I would highly advise against this. A cool down can be short, no longer than 300m, and will help prevent injury. For my athletes, I generally advise a 100-300m of easy freestyle with emphasis on good technique. To make for an effective workout, once you’re done swimming, do some quick core work. I tell my athletes to do this either right on the pool deck or right when they get home: 3 x :30 of holding plank position 3 x :20 of side plank 2-3 sets of your favorite core exercises The workouts I’ve provided above should be used as a guide to help you learn more about how and what you could be doing at the pool. Staring at the black line can get boring, but if you take charge of your workout, getting bored and losing focus don’t have to be excuses anymore. Now you know how to properly structure your swim workout.</p>]]></content:encoded> <category><![CDATA[Workouts For Beginners]]></category> <link>https://www.gymbanter.com/WorkoutsForBeginners/beginner-swim-workouts</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutsForBeginners/beginner-swim-workouts</guid> <pubDate>Fri, 18 Oct 2024 14:20:00 +0000</pubDate> </item> <item> <title>Muscle Milk before or after workout</title> <description>Lori Brown has been writing professionally since 2007. With expertise in whole health living, she writes for health and fitness magazines and websites. Brown is on the AADP as a Health Coach from the Institute for Integrative ...</description> <content:encoded><![CDATA[<img src="/img/how_to_drink_muscle_milk_after.jpg" alt="Muscle Milk Light Nutrition" align="left" /><p>Lori Brown has been writing professionally since 2007. With expertise in whole health living, she writes for health and fitness magazines and websites. Brown is on the AADP as a Health Coach from the Institute for Integrative Nutrition and is a Fitness and Success Coach. Both men and women can use Muscle Milk. Photo Credit Images If your goal is to lose body fat and gain or maintain lean body mass, there is a good chance you are going to do some protein supplementing, claims John Ritter, personal trainer in Atlanta, on the Creatine Side Effects website. Muscle Milk is a protein powder you mix with with water, or another liquid you prefer, and used as a protein shake. It comes in an assortment of flavors and combines two forms of protein. A serving of Muscle Milk has 25g of protein and contains a high-quality of protein, both casein and whey, states Ritter. Cow's milk naturally holds 80 percent of casein protein and 20 percent whey, says Travis Van Slooten, founder and editor of Men's Total Fitness. Casein is claimed to be a slow-digesting protein, which helps sustain muscle and aid in protein breakdown throughout your body. The process to attain the proteins increase the amount of "bioactive milk peptides, " which support your immunity and muscle growth, notes Van Slooten. Due to Muscle Milk's high protein content and combination it may be used as a meal replacement, says Van Slooten. You should take it first thing in the morning, purports Ritter. It will give you a quick shot of protein and a sustained release of protein to carry you through to your next meal, claims Van Slooten. Directly after you workout, you will need a sufficient amount of protein to sustain your muscles and overall body wellness. Within 30 minutes to an hour after your workout, Ritter recommends drinking Muscle Milk and then a snack around two hours after or two hours before your next meal. To effectively take advantage of whey and casein proteins, you need to use them at the right time of the day says Van Slooten. Because your body needs to sustain six to eight hours of sleep without food, you need to drink Muscle Milk before bed, notes Ritter. Drinking Muscle Milk before going to sleep can provide slow-releasing proteins so your muscles do not break down while you are sleeping, claims Van Slooten. Muscle Milk is known for its high fat and calorie content. Certain Muscle Milk powders, such as vanilla crème and chocolate, were tested and contained an unhealthy amount of arsenic, cadmium and lead, reports Colorado's Channel 9 News on a "Consumer Reports" test. It is more than health experts think is advisable, notes Channel 9 News. A balanced diet is better and less expensive way to meet your daily protein requirements, with foods like chicken, milk and eggs.</p>]]></content:encoded> <category><![CDATA[After Workout]]></category> <link>https://www.gymbanter.com/AfterWorkout/muscle-milk-before-or-after-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/AfterWorkout/muscle-milk-before-or-after-workout</guid> <pubDate>Sat, 12 Oct 2024 14:16:00 +0000</pubDate> </item> <item> <title>Bodyweight Workout Plans</title> <description>How many days a week do i train? During weeks 1-4 you will train four days during the week. Ideally this will take place on Monday, Wednesday, Friday and Saturday. However, you are free to structure your training days to ...</description> <content:encoded><![CDATA[<img src="/img/top_bodyweight_bicep_exercises_and_workout.jpg" alt="Top Bodyweight Bicep Exercises" align="left" /><p>How many days a week do i train? During weeks 1-4 you will train four days during the week. Ideally this will take place on Monday, Wednesday, Friday and Saturday. However, you are free to structure your training days to accommodate you schedule. Three days are strength focused, using your own bodyweight to workout intervals and circuits. Day four is a cardiovascular training day. During weeks 5 and 6 you will train five days during the week. Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule. Four days are strength focused and day five is a cardiovascular training day. How long should I rest between Rounds and Circuits? For the most part rest periods are specified. When there is no rest period given move fast, but don’t hurry. Form and safety come first, so make sure you nail the technique before you worry about your speed. During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes. What if I can’t keep up with the Training Schedule? If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead you can get them in when you can. What about unfamiliar exercises and learning form? If you don’t know how to perform an exercise or are not sure what it is reference the video library here: . If you can not find the exercise there, you can always search our YouTube channel, we are constantly uploading new videos. What about nutrition? You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch. If you want a more detailed look at nutrition check out our healthy eating guide . What should I do for a Warmup? A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate. The idea here is to get your heart going, increase core temperature and break a sweat. Each session will be assigned a warm-up A, B, or C. Warm-up A: 3 rounds, 30 seconds each Jumping Jack Instep Stretch Arm Circles (forward /backward, large/small) Trunk Rotation (right and left) Warm-up B: 3 Rounds, 30 seconds each Steam Engine Trunk Rotation Foam Roll IT Band and Quads (If possible) Warm-up C (Cardio Warm-up)</p>]]></content:encoded> <category><![CDATA[Workout Plan]]></category> <link>https://www.gymbanter.com/WorkoutPlan/bodyweight-workout-plans</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutPlan/bodyweight-workout-plans</guid> <pubDate>Sun, 06 Oct 2024 14:10:00 +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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