Workout Tips (2) – Progressive Overload

Want to move your training forward? Progressive overload could be the answer for you. Progressive overload is the one key principle behind all results nad is of paramount importance if you want to move your training forward. This technique is recognised as the foundation for progression and, if used correctly, is the key to unlocking your true potential in any form of training.

What actually is progressive overload? The concept was first devised by Dr. Vladimir Zatsiorsky and Dr. John Cimbala and refers to the gradual increase of stress on the body through physical activity. By consistently challenging your body with more than it used to you will initiate physiological change in the form of greater strength, power, and speed, to name just a few.

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Back Workout (8) – Deadlift

While many would consider deadlift as leg workout, I personally include it in my back workout routine. Well, deadlift actually can be considered as ‘everything’ workout because it works almost every muscles of your body. This exercise is the mother of all training.

When you deadlift, you use every single muscle in your body:

  • Your arms, forearms, and hands hold onto the barbell and make sure the bar stays in the right position and stays stable throughout the lift.
  • Your shoulders and traps hold the weight and hold it stable.
  • Your back and core help keep your entire body tight and stable to help keep your spine secure.
  • Your posterior chain and legs to act as a lever and lift the weight.

Deadlift is the basic human movement. Other than the squat, there might not be another movement that is more “functional”. From the grocery store, to moving a piece of furniture, to picking up your child off the floor — you are deadlifting.

The deadlift is awesome – perhaps the purest measure of strength: either you can pick the weight off the ground, or you can’t.

There are different types of deadlift and the most common ones are the traditional Deadlift (DL)Romanian Deadlift (RDL) or Stiff-legged Deadlift, and Sumo Deadlift. In this article we are going to cover Deadlift and Romanian Deadlift.

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Back Workout (5) – Seated Cable Row

If getting scuplted back is one of your fitness goals, you need to include seated cable rows in your workout routine. Cable row is also good to develop thickness of your middle back area.

This exercise targets the middle back while also involving biceps, lats, and shoulders. It is done on a low cable machine with a flat bench attached and foot plates to set your feet on.

seated cable rows

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Back Workout (4) – Bent Over Barbell Row

If you want to add a lot of thickness and detail to your back, you definitely need Barbell Row. This exercise is a great compound movement which incorporates lats, shoulders, traps, middle back, as well as your biceps. Try to minimize the biceps movement as you do this exercise as the biceps are the weakest muscle in the chain.

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Chest Workout (8) – Dumbbell Pullover

dumbbell_pullover_1Nowadays there’s too much focus on the flat bench press, which over-develops the mid and lower pecs. As a result, the flat bench press can end up making you look like you have a ‘moobs’ (man boobs), even if you don’t. A nice, thick upper chest can really give your chest that solid appearance, where the surface of your pecs is like a vertical cliff.

Dumbbell pullover is compound exercises that targets pectoral muscles, as well as triceps, shoulders, and lats. Dumbbell pullover is unique in that its movement because it works the chest from various different angle. And this is the only exercises that works opposing muscle groups at the same time.

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Chest Workout (7) – Dip

Chest Dip_1Most people thinks that dips is only about triceps but the truth is dips work more than just your tricep. Chest Dips are a compound (multi-joint) body weight exercise.

It mainly use your own body as the weight for the lift. Chest dips emphasise on the lower pectoral muscles therefore it can be used as an alternative for decline bench.

This exercise can be done utilizing the paralel dip bar, dip machines, or bench dip.

 

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