Everyday you watch exercise TV shows, read fitness magazines or hear the tips in the gym, there seems to endless debatable exercises that promise you to get you fit in no time.
The truth is that no matter how good or promising the exercises or movements are, it takes time for your body to learn, adapt and grow. You also need to watch your nutrition.
I know most people, women in particularly, don't want to look like or train like a powerlifter. Sooner than later, you'll need to develop some basic strength in order to lift more weights that are challenging enough to your body.
The best or most basic total-body strength-development exercises are (based on barbell):
#1 Squat: for quadriceps, core muscles and overall lower body strength
#2 Bench Press: for chest, triceps, front shoulders
#3 Deadlift: for hamstrings, glutes, biceps, forearms
Mastering these big 3 lifts will help you build overall strength and muscles. All 3 exercises engage your core muscles (abs, obliques, lower back) for strength, balance and stabilization. You see, by doing just these 3 exercises, you have worked out all the major mucles in a big way.
There are variations to each of the 3 exercises. Unless you have major orthopaedic problems, most people can learn and perform them correctly or with modifications with a good trainer.
Learn these exercises correctly. Master them. You'll see your results quicker.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
Tuesday, March 10, 2009
Saturday, March 24, 2007
Spartan 300 Workout
The "300"
A new movie boxoffice called "300" has generated huge sales in recent weeks. The movie is about the Battle of Thermopylae where King Leonidas and 300 Spartan warriors fought against Xerxes and the million-man Persian army.
There is a lot of buzz now about how incredibly fit all of the actors who portrayed the Spartans looked. Is it a hype?
All the actors looked very fit, lean and muscular. You can tell that they didn't do the traditional body-building type exercises. These stuntmen-turned actors only had a few months to get from "already in shape" into "shreded" ready for the big screen shooting - definitely no time for endless sets and reps.
The Spartan 300 Workout is performed in a strength circuit training fashion to simultaneously build lean muscle, increase muscular endurance and lose fat fast. It's a "timed" fitness test, not a workout routine they train everyday.
Do the following exercises back to back without rest in between until finishing all 300 reps as one cycle. Some exercises are based on bodyweight workout or plyometric explosive power training.
Spartan 300 Workout Routine
Pullups x 25 reps
Deadlifts (135-lb barbell) x 50 reps
Pushups x 25 reps
Box Jumps (24-inch box) x 50 reps
Floor Wipers (135-lb barbell) x 50 reps
Single-Arm Clean-and-Presses (36-lb kettle bell) x 50 reps each arm
Pushups x 25 reps
Total Work = 300 reps in one cycle! That's right. 300. Period.
I'm sure 99% of people would fail on the first exercise (pullups) no matter how many sets they're allowed to do to complete the 25 reps.
Additionally, Trainer Mark Twight also put the actors through other very brutal functional strength training such as tire flipping, gymnastics-style ring pushup, medicine ball exercises, farmer's walk, bear crawl, running with a jumpstretch band, and a lot of "core" conditioning exercises.
My last word of caution: the "300" was in fact a "timed" test, a fitness challenge taken by some of the actors at the end of the 4-month training. It's a true test of anyone's mental toughness, muscular strength and endurance, and cardiovascular conditioning.
Is "300" THE best workout? Not necessarily. But it's absolutely an excellent conditioning routine. Before you flip-flop your training program, it's how you do a training program consistently that really matters to see the results.
Success = Progression + Overload + Consistency + Nutrition
Still having troubles? How many of us are related to Spartans anyway?
Here is a Backyard Spartan Warrior 300 Workout video I personally demonstrated that you can do right at your backyard. Check it out >>
Subscribe to my YouTube Channel to get notifed of the next FREE workout training video uploaded.
Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
A new movie boxoffice called "300" has generated huge sales in recent weeks. The movie is about the Battle of Thermopylae where King Leonidas and 300 Spartan warriors fought against Xerxes and the million-man Persian army.
There is a lot of buzz now about how incredibly fit all of the actors who portrayed the Spartans looked. Is it a hype?
All the actors looked very fit, lean and muscular. You can tell that they didn't do the traditional body-building type exercises. These stuntmen-turned actors only had a few months to get from "already in shape" into "shreded" ready for the big screen shooting - definitely no time for endless sets and reps.
The Spartan 300 Workout is performed in a strength circuit training fashion to simultaneously build lean muscle, increase muscular endurance and lose fat fast. It's a "timed" fitness test, not a workout routine they train everyday.
Do the following exercises back to back without rest in between until finishing all 300 reps as one cycle. Some exercises are based on bodyweight workout or plyometric explosive power training.
Spartan 300 Workout Routine
Pullups x 25 reps
Deadlifts (135-lb barbell) x 50 reps
Pushups x 25 reps
Box Jumps (24-inch box) x 50 reps
Floor Wipers (135-lb barbell) x 50 reps
Single-Arm Clean-and-Presses (36-lb kettle bell) x 50 reps each arm
Pushups x 25 reps
Total Work = 300 reps in one cycle! That's right. 300. Period.
I'm sure 99% of people would fail on the first exercise (pullups) no matter how many sets they're allowed to do to complete the 25 reps.
Additionally, Trainer Mark Twight also put the actors through other very brutal functional strength training such as tire flipping, gymnastics-style ring pushup, medicine ball exercises, farmer's walk, bear crawl, running with a jumpstretch band, and a lot of "core" conditioning exercises.
My last word of caution: the "300" was in fact a "timed" test, a fitness challenge taken by some of the actors at the end of the 4-month training. It's a true test of anyone's mental toughness, muscular strength and endurance, and cardiovascular conditioning.
Is "300" THE best workout? Not necessarily. But it's absolutely an excellent conditioning routine. Before you flip-flop your training program, it's how you do a training program consistently that really matters to see the results.
Success = Progression + Overload + Consistency + Nutrition
Still having troubles? How many of us are related to Spartans anyway?
Here is a Backyard Spartan Warrior 300 Workout video I personally demonstrated that you can do right at your backyard. Check it out >>
Subscribe to my YouTube Channel to get notifed of the next FREE workout training video uploaded.
Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Friday, September 01, 2006
Preventive and Strengthening Exercises for Your Back
Back Raise: This exercise will help strengthen all your erector spinae (lower back) muscles. They help support you while you're doing major lifts. Lie down on your stomach with your legs straight and your arms above head. Slowly lift your chest off the floor using your lower-back muscles and hold for 5 to 10 seconds, then lower slowly. Do 2 to 3 sets of 12 to 15 reps.
Stiff-legged Deadlift: This great exercise for your back muscles also targets your hamstrings. Place a barbell or a pair of dumbbells in front of your feet. Bend at the waist (hips) and grab the weight with an overhand grip. Keep your back as naturally straight (natural spinal alignment) as possible. Avoid rounding your back by tilting your head and looking up a bit. Then contract your hamstrings and slowly move your upper body straight up to a standing position. Lower again. Do 2 to 3 sets of 8 to 10 reps.
Abdominal Crunches/Curl-ups: Doing this exercise on a ball helps strength your core and helps prevent back injuries. Lie on top of an exercise ball (a.k.a. Swiss Ball, Physio Ball) with the small of your back over its center. Keep your hands near your ears and use your abdominal muscles to curl your upper body up to about 45 degrees with a smooth and slow motion by 2 to 4 seconds. Contract your abdominal muscles and hold the position for 1 to 2 seconds. Then return to the starting position slowly with control by 2 to 4 seconds. Avoid stressing your neck by tucking in your chin and looking up a bit. Do 2 to 3 sets of 15 reps.
Click here to see more exercises for your lower back.
The information provided here is not intended to replace the advice of a doctor or other health care professionals. Any liabilities are disclaimed for the decisions you make based on this information.
Stiff-legged Deadlift: This great exercise for your back muscles also targets your hamstrings. Place a barbell or a pair of dumbbells in front of your feet. Bend at the waist (hips) and grab the weight with an overhand grip. Keep your back as naturally straight (natural spinal alignment) as possible. Avoid rounding your back by tilting your head and looking up a bit. Then contract your hamstrings and slowly move your upper body straight up to a standing position. Lower again. Do 2 to 3 sets of 8 to 10 reps.
Abdominal Crunches/Curl-ups: Doing this exercise on a ball helps strength your core and helps prevent back injuries. Lie on top of an exercise ball (a.k.a. Swiss Ball, Physio Ball) with the small of your back over its center. Keep your hands near your ears and use your abdominal muscles to curl your upper body up to about 45 degrees with a smooth and slow motion by 2 to 4 seconds. Contract your abdominal muscles and hold the position for 1 to 2 seconds. Then return to the starting position slowly with control by 2 to 4 seconds. Avoid stressing your neck by tucking in your chin and looking up a bit. Do 2 to 3 sets of 15 reps.
Click here to see more exercises for your lower back.
The information provided here is not intended to replace the advice of a doctor or other health care professionals. Any liabilities are disclaimed for the decisions you make based on this information.
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