Workout Routine (1) – Superset Training

What would you say if I told you there was a method of building more muscle mass in less time? For those of you who are interested, I’ll attempt to explain a very underestimated training technique that will shock your muscles into extreme growth.

Many of you may have heard about Superset Training or you may have used supersets in your training before, you may not know it in all its forms, or the many different ways to incorporate it into your workouts.

WHAT IS A SUPERSET TRAINING?

Just in case you’re not familiar with supersets, let me start from the beginning and explain the difference between a conventional set and a superset.

Conventional weight training is done using “straight sets.” A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 12, followed by a rest interval of one to three minutes. 

Superset training, as described in Bodybuilding.com, is combination of one exercise performed right after the other with no rest in between them. Superset is an advanced training technique which is an excellent technique for muscular hypertrophy, especially if you are short of time.

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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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Workout Tips (1) – 10 Ways to a Leaner You

Exercise-free-clip-art-people-exercising-free-vector-for-free-2-2Personally, I am not a huge fan of cardio machine. This is not because I think that cardio is without benefits, but because so often heard the miss-concept about being lean, that the only way to get you lean / slim is by doing endless cardio and there is absolutely  no point doing weight training when you weigh so much until you trim it down.

Still, after doing endless cardio, some people are still not losing weight and got stressed out and say good bye to the gym and back to the ‘junk’ lifecycle that they used to have. If you are not sure whether your cardio routine is up to scratch, then it’s probably not. And if you can’t understand why the weight simply won’t shift despite all the time and effort you put in, then it’s safe bet that you are stuck in a faulty cardio routine.

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Back Workout (7) – Inverted Row

Lots of you guys maybe just getting started out with your fitness training, and doing pull up seems like an absolute impossible task. 80% of the population that just getting started weight training probably can’t do one either, so don’t beat yourself up too much.

So what’s the deal with the inverted row? You may have read about the barbell row, or the one-hand dumbbell row from this blog or you may have read it somewhere else. But what the hell is Inverted Row? Some people refer inverted row as the reverse bench-press because of its starting position is similar to bench press but instead of pressing the weight, you pull your body up.

inverted-row

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Back Workout (6) – Wide Grip Lat Pulldown

lat-pulldownMany variation of grip is possible with lat pull down machine, such as narrow under-grip, reverse-grip, and parallel grip handle. Changing your grip makes difference to muscle activation during the lat pulldown. It is a compound exercise which uses your large portion of back and biceps.

As the name itself suggests, the lat pulldown has as its primary target the latissimus dorsi.  This is the large fan shaped muscle that takes up an exceedingly large portion of the back.  While the midback is involved somewhat in the pulldown movement (depending heavily on how it’s done), the vertical line of pull tends to take the midback muscles out of the movement.

Since the arms are involved and there is bending at the elbow, of course the various elbow flexors, the biceps and brachialis, are also involved.  Much of which is involved and to what degree depends on the grip used.

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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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