Kettlebell Training, Hormone Optimization. Strength Training Tips. Are you getting bored with your strength training program, or not getting the same results you did when you started?
It’s easy to fall into a weight training rut, doing the same old routine of favorite exercises day in, day out. Unfortunately, too much “same old, same old” can be the enemy of effective physical conditioning. The key to successful strength training lies in varying the training stimuli, says William J. Kraemer, PhD, professor of applied physiology at the Pennsylvania State University’s Laboratory for Sports Medicine.
The most effective way to add variety to your strength training workouts is through periodization, which means making systematic changes to your training at regular intervals. The Right Kinds of Changes – 10 Strength Training Tips A qualified personal trainer can design a periodized strength training program specifically for your needs, so, if at all possible, enlist the services of a professional when developing your program. 1. 2. 3. 4. 5. 6. 7. Blog » Sean Hyson. The Top Ten Weight Training Exercises for Building Muscle. 1) Deadlift Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift.
The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift. No other exercise is a better test of overall body power. While uninformed people always ask, "how much can you bench," the question they really should ask is, "how much can you deadlift? " A deadlift is the most basic exercise anyone can do. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. 2) Squat The squat has been known for years as the "king of all muscle building exercises" and for good reason.
Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. 3) Chin up 4) Parallel Bar Dip 5) Hang Clean and Push Press 6) Bench Press. Dumbbell Workout Routine. Who needs a huge array of specialized equipment to gain size and strength.
The public has been led to believe that they need a huge selection of equipment in order to get strong and build muscle. You see it in all the time in popular fitness and muscle magazines - All these great looking models with their bodies oiled up standing next to rows of shinny equipment. A lot of gyms today are going with the newer, specialized equipment and slowly getting rid of the squat racks and replacing them with inner leg abductor machines. Hard core gyms are now a dying breed with worn and haggard equipment slowly being replaced with new and shinier equipment. What a shame.... However, I would like to say that the simple approach to training works best. Dumbbells and barbells are the staples of any strength trainers routine and one that many successful bodybuilders swear by. Now, if you only have access to dumbbells, dont feel like your missing out on something. Heres the routine: Monday: Wednesday: Friday: Dumbbell Only Home Or Gym Full Body Workout.