Showing posts with label Physical Exercise. Show all posts
Showing posts with label Physical Exercise. Show all posts
Rest-Pause: Weight Training Intensity Methods
WHAT IS REST-PAUSE TRAINING?
Rest-pause training breaks down one set into several mini-sets, with a short rest between each. Depending on the difficulty of the weight you choose, and what you're using this method for, you can take one of two approaches.
The first is geared more towards hypertrophy and involves failure training. The second is one of the best ways out there to get you used to working with heavy weight, but does not call on you to train to failure.
METHOD 1: REST-PAUSE TRAINING FOR HYPERTROPHY
You can perform your normal 3 sets of 6-10 reps in a workout, and that will provide a great stimulus for growth on a regular basis. However, once you try out the method I'm about to outline, you will see that there's a lot more you can get out of your muscles in a brief time period.
While a 6-10 rep set with a 2-3 second negative will take you 30-40 seconds, rest pause training can get you to lift for 20 more seconds, but work as hard as 3 30-40 second sets. While it is not something you should replace your 3 sets with each workout, you should do it up when you have the energy to spice up the workout. Here it is:
You'll find that you can perform a tough set of 2-3 reps on steps two and three, but it feels like much more. Each rep is a grinder, and as you take your deep breaths, you can feel fibers in that muscle being accessed that a normal 6-10 rep set just can't get to.
Don't perform 3 sets this way - in fact, do not perform more than one rest-pause set per exercise. You may want to perform a light set afterward to cool down from the intense bout of lifting.
This is an awesome method for hypertrophy because you can fatigue the muscle fibers more deeply. It tends to deliver more of a pump, because the nature of short bouts of concentrated effort really lets you get a mind to muscle connection. It also is a great way to break a plateau - it gets your body used to pressing through tough reps, so next time when you do a straight set, you will probably get another rep or two.
METHOD 2: REST-PAUSE TRAINING FOR STRENGTH
There are a ton of different strength workouts out there, which tend to use low-reps and long rest periods. Rest-pause training can be used to put a different spin on this, using extremely low reps, difficult weight and short rest periods.
Here is the method of Rest-Pause training for strength:
This method is a strong contender against a standard 3 by 3 workout, because you can use a heavier weight while performing a similar amount of reps in the same amount of time.
Continually exerting the effort to lift 85-95% of your one-rep max gets your body used to heavy weight. Some lifters use this method for a week or two prior to max-out because otherwise, doing heavy singles to a maximum effort would feel awkward and unstable.
Repetition 1RM Guide
Rest-pause training breaks down one set into several mini-sets, with a short rest between each. Depending on the difficulty of the weight you choose, and what you're using this method for, you can take one of two approaches.
The first is geared more towards hypertrophy and involves failure training. The second is one of the best ways out there to get you used to working with heavy weight, but does not call on you to train to failure.
METHOD 1: REST-PAUSE TRAINING FOR HYPERTROPHY
You can perform your normal 3 sets of 6-10 reps in a workout, and that will provide a great stimulus for growth on a regular basis. However, once you try out the method I'm about to outline, you will see that there's a lot more you can get out of your muscles in a brief time period.
While a 6-10 rep set with a 2-3 second negative will take you 30-40 seconds, rest pause training can get you to lift for 20 more seconds, but work as hard as 3 30-40 second sets. While it is not something you should replace your 3 sets with each workout, you should do it up when you have the energy to spice up the workout. Here it is:
- Perform a set as you would with your given 6-10 rep weight. Set the weight down.
- Take 15 seconds of deep breaths, pick the weight back up, and rep to failure again.
- Repeat step two as many times as you'd like (most people do it twice).
You'll find that you can perform a tough set of 2-3 reps on steps two and three, but it feels like much more. Each rep is a grinder, and as you take your deep breaths, you can feel fibers in that muscle being accessed that a normal 6-10 rep set just can't get to.
Don't perform 3 sets this way - in fact, do not perform more than one rest-pause set per exercise. You may want to perform a light set afterward to cool down from the intense bout of lifting.
This is an awesome method for hypertrophy because you can fatigue the muscle fibers more deeply. It tends to deliver more of a pump, because the nature of short bouts of concentrated effort really lets you get a mind to muscle connection. It also is a great way to break a plateau - it gets your body used to pressing through tough reps, so next time when you do a straight set, you will probably get another rep or two.
METHOD 2: REST-PAUSE TRAINING FOR STRENGTH
There are a ton of different strength workouts out there, which tend to use low-reps and long rest periods. Rest-pause training can be used to put a different spin on this, using extremely low reps, difficult weight and short rest periods.
Here is the method of Rest-Pause training for strength:
- Choose a weight that is 85-95% of your one rep max.
- Perform a rep with this weight.
- Rest 30-45 seconds.
- Repeat as you'd like (usually 6-10 times).
This method is a strong contender against a standard 3 by 3 workout, because you can use a heavier weight while performing a similar amount of reps in the same amount of time.
Continually exerting the effort to lift 85-95% of your one-rep max gets your body used to heavy weight. Some lifters use this method for a week or two prior to max-out because otherwise, doing heavy singles to a maximum effort would feel awkward and unstable.
Repetition 1RM Guide
- 1 repetition = 100% of 1RM
- 2 repetitions = 95% of 1RM
- 4 repetitions = 90% of 1RM
- 6 repetitions = 85% of 1RM
- 8 repetitions = 80% of 1RM
- 10 repetitions = 75% of 1RM
- 12 repetitions = 70% of 1RM
Sufficient volume load, and using a high percentage of 1RM, are both significant factors for stimulating muscle growth (hypertrophy), and increasing muscle strength.
***
Protein - Heather McClees
Here’s what to look for to tell if you’re lacking in protein:
Look for the following signs if you’re worried about protein deficiency:
- Anxiety/depression (amino acids fuel the neurotransmitters serotonin and dopamine that prevent depression and anxiety)
- Poor injury recovery (protein fuels muscle recovery and regrowth)
- Hair Loss/Breakage (protein supports collagen production in the hair, skin, and nails)
- Inability to focus (amino acids support brain performance)
- Constant muscle pain (protein helps muscle recovery and aids in repair)
- Brittle/Breaking Nails (protein supports collagen production in the hair, skin, and nails)
- Poor muscle tone, even with exercise (protein builds and maintains lean muscle mass)
- Constantly fatigued (protein is needed for a healthy metabolism)
- Digestive issues (protein aids in digestion)
It’s important to note that a diet too low in calories or too high in sugar will also cause these symptoms too, so eliminate those causes before you add more protein.
How Much Do You Need?
Most people only need 0.5 grams of protein per pound of body weight to maintain lean muscle mass, but could eat up to 1 gram of protein per pound of body weight to gain lean muscle.
Take a look at these awesome plant-based, protein-rich foods:
- Broccoli: 5 grams per cup
- Spinach: 5 grams per cup
- Rye Grains: 5 grams per 1/2 cup cooked
- Rolled Oats: 7 grams per 1/2 cup cooked
- Millet: 5 grams per 1/2 cup cooked
- Amaranth: 6 grams per 1/2 cup cooked
- Freekah: 5 grams per 1/2 cup cooked
- Teff: 7 grams per 1/2 cup cooked
- Buckwheat: 7 grams per 1/2 cup cooked
- Almond Butter: 7 Grams per 2 tablespoons
- Spirulina: 4 grams per teaspoon (!!)
- Chlorella: 2 grams per teaspoon
- Chia seeds: 10 grams per 2 tablespoons
- Flax Seeds: 5 grams per 2 tablespoons
- Cacao Powder: 5 grams per 2 tablespoons
- Maca: 3 grams per tablespoon
- Acai: 5 grams per 3 ounce frozen puree
- Kale: 5 grams per cup
- Lentils- 18 grams per cup
- Black Beans- 13 grams per cup
- Chickpeas- 13 grams per cup
- Tofu: 10 grams per 3 ounces
- Tempeh: 10 grams per 2 ounces
- Endamame (Soybeans) – 16 grams per cup
- Romaine Lettuce: 3 grams per cup
- Sunflower Seeds: 10 grams per 1/4 cup
- Almonds: 7 grams per 1/4 cup
- Pumpkin Seeds: 10 grams per 1/4 cup
- Coconut Flour: 3.5 grams per 2 tablespoons
- Quinoa: 7 grams per 1/2 cup cooked
- Plant-Based Protein Powders (hemp, pea, brown rice, cranberry bean, soy, etc.) : 17-25 grams per scoop (depending on the brand)
- Green Peas: 8 grams per cup
Hypertrophy Range - Greg Nuckols
Definitions
- Heavy-Low Reps Above 85% 1RM at 1-5 Reps
- Moderate-Moderate Reps 60-85% 1RM at 6-15 Reps
- Light-High Reps Below 60% 1 RM at Above 15 Reps
Fitness Interval Training
Turbulence Interval Training and Weight Training
WEEK 1
4 Day Split Pull Push (xHHxLLx)
WEEK 2
4 Day Split Pull Push (xLLxHHx)
*****
4 Day Split Pull Push (xLLxHHx)
*****
Anti Stress Breathing Techniques
BREATHING BASICS — THE NEED-TO-KNOW
Don’t wait ‘til fight or flight kicks in before minding the breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation, and — if we play our lungs right — help us de-stress .
While the effects of breathing techniques on anxiety haven’t yet been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness,mindfulness, or, for the yogis among us, finding that elusive state of Zen.
MIND OVER MATTER — YOUR ACTION PLAN
From the confines of a bed, a desk, or any place where negativity finds its way, consider these six techniques to help keep calm and carry on.
Sama Vritti or “Equal Breathing”
How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress.
When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed. “Similar to counting sheep, if you’re having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you from sleep.”
Level of difficulty: Beginner
When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed. “Similar to counting sheep, if you’re having trouble falling asleep, this breath can help take your mind off the racing thoughts, or whatever might be distracting you from sleep.”
Level of difficulty: Beginner
Abdominal Breathing Technique
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure. Keep at it for six to eight weeks, and those benefits might stick around even longer.
When it works best: Before an exam, or any stressful event. But keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath”.
Level of difficulty: Beginner
When it works best: Before an exam, or any stressful event. But keep in mind, “Those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath”.
Level of difficulty: Beginner
Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake. “It’s almost like a cup of coffee”.
Level of difficulty: Intermediate
When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi shodhana is said to “clear the channels” and make people feel more awake. “It’s almost like a cup of coffee”.
Level of difficulty: Intermediate
Kapalabhati or “Skull Shining Breath”
How it’s done: Ready to brighten up your day from the inside out? This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up, warm or, or to start looking on the brighter side of things. “It’s pretty abdominal-intensive, but it will warm up the body, shake off stale energy, and wake up the brain.” If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.
Level of difficulty: Advanced
When it works best: When it’s time to wake up, warm or, or to start looking on the brighter side of things. “It’s pretty abdominal-intensive, but it will warm up the body, shake off stale energy, and wake up the brain.” If alternate nostril breathing is like coffee, consider this a shot of espresso, she says.
Level of difficulty: Advanced
Progressive Relaxation
How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw, and eyes — all while maintaining deep, slow breaths. Having trouble staying on track? Suggests we breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most. Level of difficulty: Beginner
When it works best: At home, at a desk, or even on the road. One word of caution: Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most. Level of difficulty: Beginner
Guided Visualization
How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. While it’s just one means of achieving mindfulness, “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”
When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).
Level of difficulty: Intermediate
When it works best: Pretty much any place you can safely close your eyes and let go (e.g. not at the wheel of a car).
Level of difficulty: Intermediate
While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.
Body Composition for Health
80/20 Rule for Body Composition
80% of your body composition (lean mass + fat) is the result of diet while 20% is from exercise. Diet enables you to change your weight, to build muscle mass or to burn fat, while exercise is a tool to manipulate further change, to demand the growth of muscle or to accelerate fat loss.
This does not mean exercise is minimized or excluded, however, and should always be paired with diet. Exercise provides numerous mental and physical health benefits and should always be part of your lifestyle.
Your Weight
Your body weight does not consist of just muscle and fat, but also water, blood, organs, waste, tissue, and bones. Your scale tells you your weight, but it doesn’t tell you how much of it is lean muscle and how much of it is fat. If you gain or lose a few pounds over the course of the day, it is likely just fluctuations of water weight. It is best to measure progress week-by-week, first thing in the morning. Please be aware that you can expect to naturally and realistically burn up to 2 lbs of fat per week (the obese can burn more) or build 0.5 lbs of muscle per week.
Dumbell Exercises
Chest Exercises
Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.
Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbell press as described above.
Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.
Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.
Shoulder Exercises
Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.
Lateral Raises
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.
Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...
Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.
Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight
Back Exercises
Dead Lifts
Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.
Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your midsection.
4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.
Lying Bent Over Row
This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbells up towards your chest and to the sides of the bench.
4. Slowly lower the weights back down and repeat.
Trapezius Exercises
Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping the weights close to your body, raise the dumbells up to your chin.
3. Hold for a count of 2 and slowly lower to the start position and repeat.
Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.
Biceps Exercises
Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.
Hammer curls
1. Stand upright with a dumbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.
Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.
Concentration Curls
Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
2. Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.
Triceps Exercises
Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbell in your right hand.
2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be infront of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.
French Press
1. Lie flat on a bench with a dumbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.
Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.
Leg Exercises
Half Squats
One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.
Lunges
1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.
Calf Exercises
Single Leg Calf Raise
1. Set the back rest if the bench to an upright position. Holding a dumbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support.
2. Stand on just your right leg. Rest your left foot on your right calf muscle.
3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object!
4. Slowly lower your self to the ground and repeat.
Seated Calf Press
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest a dumbell on either thigh while you keep hold of them.
3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated.
4. Lower your heels to the ground and repeat.
Flat Dumbell Press
Works the pectorals, triceps and the anterior deltoid (front of shoulder).
1. Lying flat on a bench, hold the weights directly above your chest, arms extended and palms facing towards your feet.
2. Lower the weights to your chest under control.
3. Press the dumbells back up to the starting position and repeat.
4. Avoid locking your elbows. This keeps the tension in your pectoral muscles and prevents joint damage.
Incline Dumbell Press
A variation of the flat press, this exercise works the upper pectorals, triceps and the anterior deltoid.
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform a dumbell press as described above.
Flat Flies
1. Lying flat on a bench, hold the weights directly above your chest. Palms facing towards each other.
2. Bend your elbows slightly and maintain this flexion for the rest of the exercise.
3. Open your arms in an arc lowering the weights. Your elbows should remain 'locked' in a slightly bent position. Imagine opening your arms to give someone a hug and you won't go far wrong!
4. When your upper arms are parallel to the floor, use the same movement to return the weights to the starting position and repeat.
Incline Flies
1. Adjust the bench to an incline of 30 to 45 degrees.
2. Perform the exercise described above.
Shoulder Exercises
Seated Shoulder Press
Works all 3 heads of the deltoid (shoulder) muscle.
1. Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
2. Lower the weights slowly and under control to your shoulders.
3. When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.
Lateral Raises
1. Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
2. Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
3. When your arms are parallel to the floor, slowly lower the weights back down and repeat.
4. If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.
Reverse Flies
Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.
1. Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
2. Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
3. When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
4. You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...
Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.
Front Raises
Isolates the anterior (front) deltoids.
1. Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
2. Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
3. When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
4. Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight
Back Exercises
Dead Lifts
Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
3. Only lower the weights as far as is comfortable even if that's only as far as your knees.
4. Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.
Single Arm Row
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
3. Keeping your elbow tucked into your side raise the weight up to your midsection.
4. Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.
Lying Bent Over Row
This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.
1. Set the bench to a 30-45 degree incline.
2. Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
3. Pull the dumbells up towards your chest and to the sides of the bench.
4. Slowly lower the weights back down and repeat.
Trapezius Exercises
Upright Row
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping the weights close to your body, raise the dumbells up to your chin.
3. Hold for a count of 2 and slowly lower to the start position and repeat.
Shrugs
1. Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
2. Keeping your arms straight 'shrug' your shoulders as high as they will go and hold for a count of 2.
3. Relax and repeat.
4. Do not roll your shoulders backwards as you shrug up. This can cause damage to your rotator cuff muscles over time.
Biceps Exercises
Decline Seated Bicep Curls
1. Adjust the bench to a 45 degree incline.
2. In this 'declined' seated position hold a dumbell in either hand at your sides. Your arms should be fully extended.
3. Keep your elbows close to your body and curl the weight up.
4. Slowly lower the weight and repeat.
Hammer curls
1. Stand upright with a dumbell in either hand at your sides.
2. Turn your palms inward so they are facing your body. Your palms should be facingeach other right throughout the exercise.
3. Curl the weights up slowly keeping your elbows locked at your sides. There should be no movement from shoulder.
4. You can perform this exercise one or two arms at a time.
Preacher Curls
1. Set the bench so the back rest is at approximately 45 degrees.
2. Stand behind the bench. Holding a dumbell rest the back of your upper arm on the back rest, your arm fully extended.
3. Keeping the back of your upper arm firmly against the back rest curl the weight up towards your face.
4. As you complete the curl you will notice the movement becomes easier. Slowly lower the weight until your arm is not quite fully extended and repeat for the desired number of reps before switching arms.
Concentration Curls
Some dumbell exercises are difficult to describe on paper but eay when you see it. This is one of them (images for all dumbell exercises are on their way). For now let's give it a shot...
1. Sit on the very edge of the bench with your feet flat on the floor and about 2 feet apart.
2. Holding a dumbell in your right hand place your right elbow on the inside of your right thigh, just above your knee. Support your back by placing your left hand on your left knee. Your right palm should be facing towards your left ankle.
3. From here use only your biceps to curl the weight up towards your face. Do not swing back as you lift the weight.
4. Slowly lower the weight and repeat for the desired number of reps before switching to your left arm.
Triceps Exercises
Overhead Triceps Extension
1. Stand upright, feet shoulder width apart with a dumbell in your right hand.
2. Hold the weight directly above your head with your right arm fully extended. Clasp your right elbow with your left hand. Your left forearm should be infront of your face.
3. Slowly let your right elbow fold so that the weight is lowered behind your head. From this position extend your arm back to the starting position. Repeat for the desired number of reps and then switch arms.
French Press
1. Lie flat on a bench with a dumbell in either hand. Hold the weights directly above your chest with palms facing each other. The weights should be just about touching each other.
2. Keeping your shoulders locked, let your elbows fold so the weights are lowered down to either side of your head.
3. Extend both your arms back to the start position and repeat.
4. Make sure there is no shoulder movement on this exercise. The movement should come purely from your elbows.
Kickbacks
1. Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
2. Hold the weight in your right hand and raise your elbow so your upper arm is parallel to the ground. Your elbow should also be bent at right angles. Think of holding a pool cue ready to make a shot. In fact the movement is exactly the same...
3. Extend your elbow so now your entire arm is parallel to the ground.
4. Slowly return the weight to the start position and repeat for the desired number of reps before switching arms.
Leg Exercises
Half Squats
One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.
1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.
Lunges
1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.
Calf Exercises
Single Leg Calf Raise
1. Set the back rest if the bench to an upright position. Holding a dumbell in your right hand at your side, stand upright and place your left hand on the top of the bench for support.
2. Stand on just your right leg. Rest your left foot on your right calf muscle.
3. Stand up on the tip of right toe using the bench to balance yourself. Be sure not to push yourself up with your hand, that defeats the object!
4. Slowly lower your self to the ground and repeat.
Seated Calf Press
1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2. Rest a dumbell on either thigh while you keep hold of them.
3. While staying seated raise heels by just using your toes... in effect you are standing on your tip toes while staying seated.
4. Lower your heels to the ground and repeat.
After-Burn Training for Fat-Loss
LEG TRAINING CIRCUIT
- 3 Exercises for 4 Rounds
- 30 Seconds Rest Between Exercises
- 1 Minute Rest Between Rounds
1. Hindu Squat - 20 Repetitions
2. Lunge - 20 Repetitions
3. Mountain Climber - 1 Minute or 60 Repetitions
CORE TRAINING CIRCUIT
- 3 Exercises for 4 Rounds
1. Hindu Push Ups - 20 Repetitions
2. Tibetan Rite Leg Raises - 20 Repetitions
3. Squat Thrusts - 1 Minute or 30 Repetitions
TRAINING NOTES
- 3 Exercises for 4 Rounds
- 30 Seconds Rest Between Exercises
- 1 Minute Rest Between Rounds
1. Hindu Squat - 20 Repetitions
2. Lunge - 20 Repetitions
3. Mountain Climber - 1 Minute or 60 Repetitions
CORE TRAINING CIRCUIT
- 3 Exercises for 4 Rounds
- 30 Seconds Rest Between Exercises
- 1 Minute Rest Between Rounds
1. Hindu Push Ups - 20 Repetitions
2. Tibetan Rite Leg Raises - 20 Repetitions
3. Squat Thrusts - 1 Minute or 30 Repetitions
TRAINING NOTES
- Recommended frequency is 3x per week.
- Perform warm-ups before Training and stretches after Training.
- Recommended warm-up is Jumping Jacks for 1 Minute or 60 Repetitions.
- Recommended stretches for quadriceps, hamstrings, calves and abdominal.
- Increase or decrease Circuit Rounds to complete a 45 Minute training session.
- Adjust repetitions commensurate to trainee's fitness level.
- Increase intensity with no rest between exercises.
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