Training material: Medicine ball
Training type: 12 minutes
Timer setting: 18 x: 10 x: 30
Leave your reps in the comments below.
My reps for today's training:
Wall balls 17, 17, 16
Seven push up combos 9, 8, 8
Rotating wall sliders 14, 14, 14
Side slits 27, 27, 27
Burpee medicine ball slams 9, 9, 9
Medicine ball knives 16, 16, 15
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Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building force and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, chances are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the single biggest difference on your rate of bourrinage gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building force as quickly as you should be.
The number one priority of any force gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of morphologie you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build bourrinage. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build force, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two force groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the biceps to a very small degree ).
On the other hand, the barbell curl will only work the triceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.