Perform the 4 day split workout routine for (Beginners, Lean Muscle, strength, Cutting, Weight loss and Muscle gain)

   1. Goal: building muscle mass

   2. Technical complexity: simple

   3. 4  – day split

   4. Duration: 30 – 40 min

   5. 4 times a week

This workout will be done as supersets with progressively enhancing reps.

A “superset”  defines that you will

exemplify Exercises “A” and “B” one correct after the other. For example, at first you do a pushing motion (e.g. 1A Bench Press) and while your pushing muscles are relaxing, you do a pulling movement (e.g. 1B Barbell Bent Over Row). This is actually the way you get your training completed within a shorter amount of time and at a higher heart rate.

Maintain the weight the same through the set, but add two reps in between the supersets. Add weights when you have tried to exemplify your target amount of reps with a clean technique 2-3 workouts in a row. The weights you are using are importantly 60 – 80 % of your estimated one rep max.

Also, pay close attention to the rep tempo. When you are targeting to build lean muscle mass, a “1-0-2 tempo” performs the best. In other words, when you overpower the load, do it rapidly (1) (concentric contraction), don’t stop the motion  (0), and bring the weight back gently (2) (eccentric contraction). For example, when bench pressing, push the bar up rapidly (concentric contraction) and then bring it down gently (eccentric contraction) and don’t stop the motion between those stages.

Training Day 1: Chest/Back/Shoulders/Biceps/Triceps (First set’s rep count in parentheses).

1A Bench press (6 reps)

1B Barbell Bent Over Row (6 reps) Barbell Bent Over Row

 2A Dumbbell flyes (8reps)

 2B Dumbbell Lateral Raise.(8 reps)

3A Barbell Preacher Curl (6 reps).

3B Barbell Lying Triceps Extensions (6 reps)

This is how you perform it:

1. 6 x Bench Press + 6 x Barbell Bent Over Row

2. rest 2 min

3. 8 x Bench Press + 8 x Barbell Bent Over Row

4. rest 2 min

5. 10 x Bench Press + 10 x Barbell Bent Over Row

6. 8 x Dumbbell Flyes + 8 x Dumbbell Lateral Raise

7. rest 2 min

8. 10 x Dumbbell Flyes + 10 x Dumbbell Lateral Raise

9. rest 2 min

10. 12 x Dumbbell Flyes + 12 x Dumbbell Lateral Raise

11. 6 x Barbell Preacher Curl + 6 x Barbell Lying Triceps Extension

12. rest 2 min

13. 8 x Barbell Preacher Curl + 8 x Barbell Lying Triceps Extension

14. rest 2 min

16. 10 x Barbell Preacher Curl + 10 x Barbell Lying Triceps Extension Dumbbell Squats

Training Day 2: Legs/Abs

1A Dumbbell Squats (5)

1B Dumbbell Lunge (8)

2A Twisting Crunches (10)

2B Crunches (10)

Training Day #3: Back/Shoulders/Biceps/Triceps

1A Pull Ups (5) (Cable Pull Down If necessary)

 1B Dumbbell Shoulder Press (8)

2A Cable Upright Rows (8)

2B Dumbbell Curls (8)

3 Dumbbell Triceps extensions(6)

Training Day #4: Legs/Abs/Calfs

1A Dumbbell Straight Leg Deadlifts.

1B Lever Lying Leg Curl (6)

2A Dumbbell Lunges (6)

2B Hanging Leg Lift (8) (If you can, keep legs straight)

3 Standing Calf Raise (10)

Ensure to warm up before training! 5 – 10 minutes on treadmill, rowing machine or exercise bike. Ensure you  do 1 – 2 warm up sets before exact working sets.

The advised duration of this training program is 2 – 3 months.

Need a training diary?

If you intend to save your time and affirm this site, you can buy a training diary below (printable image and excel sheet). By utilizing training diary, you can track your development and manage your motivation and you don’t need to recall  the exercises by heart.

4 Day Split Workout Routine For Strength.

Workout Description

If you’re looking to build strength this summer, then this 4 day strength might be perfect for you.

The program described below is ideal for anyone who has a lot of time to devote to their lifts and has the goal of building maximum strength over the next few months.

The overall volume of this program will be on the lower end, but the energy will be extremely high.

For each lift, you will want to utilize 85-100% of your I rep max. For this reason, your rest periods will be quite long and will tumble within the 3 min – 5 min range.

While exemplifying this workout program, it is ideal to be in a slight caloric surplus (~250-500 calories). You’ll also intend to be sure to get at least 7-9 hours of constant sleep every night. Since working with heavier loads can be required, this will assist ensure you are recovering properly both from a muscular perspective as well as a nervous system point of view.

The program entails all of the major lifts and is comprised of mostly compound movements. Since we are concentrated on increasing strength and not muscle size, separation work has been kept to a minimum.

If after you’re done exemplifying this program you feel it is important to concentrate on one body part to help a special lift (or your goals change) you’re more than encouraged to include Isolation Work.

Day 1: Lower

Exercise Sets Reps

1. Squat 4-6 2-5

2. Trap Bar Deadlifts 3 6-8

3. Stiff Legged Deadlifts 3 6-8

4. Bulgarian Split Squat 4 6

5. Glute Ham Raise 3 6

Day 2: Upper

Exercise Sets Reps

1. Bench press 4-6 2-5

2. Dumbbell Incline Press 3 6

3. Barbell Row 4 5

4. Weighted Pull Up 4 6

5.Military Press 3 5

Day 4: Lower

Exercise Sets Reps

1. Deadlift 4-6 2-5

2. Front Squat 4 6

3. Walking Dumbbell Lunges 4 8

4. Barbell Hip Thrusts 4 6

5. Farmer’s Walk 3 20 yards

Day 5: Upper

Exercise Sets Reps

1. Strict Overhead Press 4-6 2-5

2. Dumbbell Bench Press 4 6

3. Floor Press 3 4

4. Heavy Dumbbell Row 4 6

5. Weighted Chin Up 4 5

This program is meant to be used  throughout the whole summer, but it’s understood that goals change. To get the most out of it, ensure to utilize it for at least 6-8 weeks before taking a week to deload and reassess your goals.

If after 6-8 weeks, you then decide you’ve built as much strength as you want to and desire to add lean muscle mass or lose fat, ensure you check out some of the workouts assigned to those goals within our workouts database.

If you want to go on with this program for another 6-8 weeks to build even more strength, go for it. At that point, you’re also more than encouraged to make exercise changes to make the program better suit your needs.

If you’ve got any questions about this workout, ensure you leave them in the comments section below and we will joyfully answer them!

Building Muscle: The 4 Day Split Program.

Time to transform your body.

Strength and muscle building can assist and support the other. You can complexly build strength without muscle, just as you can’t build muscle without strength. But still there are separations.

When we talk about hypertrophy, it is essential to remember that everybody is not the same. Two people can be on the actual same program and experience different results. However the fundamental principles of hypertrophy, like strength training, are universal.

Some athletes get jacked utilizing bodyweight movements, or just by viewing at the weights, whilst others have to work twice as hard to get on the same amount of muscle. This is a vital reminder.

You can decide to follow the practices of the biggest guy or fittest female in the gym, but the modes that work for them might not work at all for you. Once you comprehend the principles then you can adjust and apply the right modes in order to find the best way for you.

What is hypertrophy?

Hypertrophy is simply the enlargement in size of an organ or tissue through the enlargement of the cells that press it.

A hypertrophy program is fashioned  not to increase strength or accelerate athletic performance (although there is an overlap, of course), but to majorly cause muscular growth by enlarging the size of your muscle fibres.

Never forget that this plan is not designed to help your strength or power. This program is actually for the purpose of achieving serious muscle size.

Utilize this plan for 6 – 8 Weeks, then change simply to stop the muscles getting too used to an exact workload.

This one is actually a killer. You do not utilize heavy weights, but you won’t need them.

4 Days Power Muscle Burn Workout Split.

The Power Muscle Burn System

Power Muscle Burn training system will assist you build muscle and strength by centralizing on three separate training approaches, all utilized m in the same workout. You will be exemplifying the following types of sets for each muscle group:

1. Power. You will exemplify power sets to lead off the workout. Power sets are exemplified in the 3 to 5 rep range. Utilize the same weight for each of the sets. When you can exemplify 5 reps for all power sets, move up in weight. Major muscle groups will practice 2-4 power sets per workout, and minor muscle groups will practice 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not real. For example, it is complex to practice extremely heavy resistance abdominal sets.

2. Muscle. Muscle sets are practiced in the 6 to 12 rep range. Utilize the same weight for each of the sets. When you attain the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will practice 4-6 total muscle sets in each workout, utilizing 2 separate exercises. Minor muscle groups will practice 2-4 total muscle sets in each workout, utilizing 1 to 2 exercises. You can also practice a single exercise for 3 sets.

3. Burn. You will practice 1-2 burn sets for each muscle group – generally using isolation movement. Pick a weight that permits you to hit 15 to 20 reps, and then practice 40 total reps. How? Do as many reps as possible, then take a slight relax and practice more reps. Rest only long enough to regain the energy and willpower to practice 1 to 3 more reps. Maintain pushing yourself through the pain until you attain 40 total reps. When you can attain 25+ reps from the beginning without stopping, add weight. Major muscle groups will use 2 burn sets, minor muscle groups will utilize 1-2 burn sets.

Power Muscle Burn Notes

  1. Failure – I do not recommend training to failure. Try to exemplify each set until you feel like you may not pass the next rep, then stop. It’s ok if you occasionally fail on a set, but do not purposefully try to train to failure on every set.

 2. Progression – You must have the goal and the mindset towards developing on every set of every workout. Sets performed with a half-hearted effort are to no avail . If you lack energy or are pressed for time, it’s great to fewer quality sets than it is to waste sets.

 3. Splits – You can split this system in multiple ways, but recall that training more then 4 days per week is generally not good for natural body builders. What is actually the best split? The one you will utilize and stick with.

 4. Small Tweaks – What if I don’t like training in the 6 to 12 rep range, and intend to train in the 6 to 10 rep range? Then try to train in the 6 to 10 rep range. What if I really don’t like training in the 3 to 5 rep range?  Ensure you train about  4 to 6 rep range. 40 burn reps are too complex!? Then aspire for 30 burn reps. Note: small tweaks are ok, as long as you are utilizing the core mechanisms of this program. Don’t get obsessed about the details – obsess about transporting weight and getting bigger!

 5. Alternating Exercises – It is not a terrible idea to alternate exercises every other week. You can’t definitely fit every exercise into any workout. As an illustration: for muscle sets you could actually hit dumbbell bench presses one week and chest dips the next week.

 6. Total Sets – It is very good to begin with the minimal amount of sets, and build in to this routine by adding sets if you actually find you need more work.

 7. Calves – Please note that there are actually no power sets for calves. I am not really convinced that calves answer effectively to lower rep training.

 8. Quads – If you love pain, you can practice  a single 20 rep set of squats for your quad burn work.

4 Days Power Muscle Burn Split

The 4 Days Power Muscle Burn split:

Day 1 – Chest in conjunction with Biceps

Day 2 – OFF

Day 3 – Quads in conjunction with Hamstrings

Day 4 – Shoulders in conjunction with Triceps

Day 5 – OFF

Day 6 – Back, Calves and Abs

Day 7 – OFF

Note: This is a sample framework. Be free to “swap” in any fitting (and favorite) exercises.

Chest and Biceps Exercise

Chest

Exercise Sets Reps

Bench press- Power 4 3 to 5

Incline Bench Press-Muscle 2-3 6 to 12

Dumbbell Bench Press Muscle 2-3 6 to 12

Dumbbell Flys  – Burn 2 40

Biceps

Exercise Sets Reps

Pinwheels Curls Power 2 3 to 5

Standing Barbell curl Muscle 2-3 6 to 12

Quads and Hamstrings Seated Arnold press Dumbbell Lateral Raise

Quads

Exercise Sets Reps

Squat- Power 4 3 to 5

Leg press – Muscle 2-3 6 to 12

Front Squat- Muscle 2-3 6 to 12

Leg press- Burn 2 40

Hamstrings

Exercise Sets Reps

Romanian Deadlift Power 2-4 3 to 5

Romanian or Leg Curl Muscle 2-3 6 to 12

Leg Curl-  Burn 1 40

Shoulders and Triceps

Shoulders

Exercise Sets Reps

Seated Barbell Press Power 4 3 to 5

   Seated Arnold press- Muscle 2-3 6 to 12

Barbell front raise-muscle 6 to 12

  Dumbbell Lateral Raise- Burn 2 40

Triceps

Exercise Sets Reps

Close grip bench press 2 3 to 5

Seated French press Muscle 2 6 to 12

Ez bar skull crusher Muscle 2 6 to 12

Cable Tricep extension Burn 1 40

Back, Calves and Abs

Back

Exercise Sets Reps

Deadlift Press Power 2-4 3 to 5

Barbell Rows- Muscle 2-3 6 to 12

Lat Pull Down- Muscle 2-3 6 to 12

Seated Cable Row Burn 2 40

Calves

Exercise Sets Reps

Seated Calf Raise Muscle 2-3 10 to 15

45 Degree Calf Raise Burn 2 40

Ab

An Amazing 4 Day Workout For Lean Mass!

I’m going defiant today. As I can envision it, in the glorious land of iron-pumping, there are two facts of actual note today—one, the best thing that has ever happened to return some steadiness to complete training, all kinds of lifting and bodybuilding is now PLANET MUSCLE.

It is really a great time for all the guys acting like they really do train in a gym saturated in oil with no shirts on. Putting on boots and only training briefs, grimacing with fake weights and straining like they are trying to have a baby for God’s  sakes.

They should go back to the mental institution for photo compulsive and fakery. No one trains this way, the way some magazines describe bodybuilders, making them look like actual idiots.

And two, the WORST thing that has ever happened to bodybuilding is that most of the other important muscle magazines (writers, publishers and athletes) have long ago forgotten the big differences between training with, or without, steroids.

Bodybuilding.com does not pardon the use of steroids. The possession or sale of anabolic steroids without a legit prescription is unacceptable. Dietary supplements sold by Bodybuilding.com are not recommended drugs. Rather, they are offered as safe alternatives for those looking to encourage exercise performance and general health. Please consult a physician if you are experiencing or feeling side effects from steroids.

Intensity For Immensity

This workout is fantastically brutal and intense, like nothing you have ever done before, but it is organized for recovery and it helps the optimum spectrum of low-middle-high reps to build full, complete bodybuilding mass. Rotation and rest are very vital and both are ample herein.

Look, I don’t assure many things in bodybuilding but if you have not been happy with your progress, this workout will definitely build unparalleled mass and strength very quickly. Give it a good and complete six-month trial just as is.

The 8-Day Per Week 4-Day Monster

Work sets are in italic print, versus warm-up sets. You actually need to  work out hard just for 4 days out of the 8-day cycle. My example here utilizes training days of Monday, Wednesday, Saturday and Tuesday—from Monday-Tuesday (8 days).

Then the rotation sequence starts  again and on it goes. You may rotate exercises for changing body parts, one back day you might do long pulley rows, one day bent-over-rows and one day might be wide-grip helped pull-ups. In general, rest between sets should be about 2 minutes upper body and 3 minutes lower body.

Summer Strength: 4 Day Strength Building Workout Split

Workout Description

If you’re actually looking to build strength this summer, then this 4 day strength split is going to be very good for you.

The program outlined below is ideal for anyone who has a lot of time to devote to their lifts and has the goal of building maximum strength over the next few months.

The overall volume of this program will be on the lower end, but the energy will be extremely high.

For each lift, you will want to utilize 85-100% of your 1 rep max. For this reason, your rest periods will be quite long and will tumble within the 3 min – 5 min range.

While exemplifying this workout program, it is sensible to be in a slight caloric surplus (~250-500 calories). You’ll also want to ensure to enjoy at least 7-9 hours of uninterrupted sleep every night. Since working with heavier loads can be required, this will ensure you are recovering correctly both from a muscular perspective as well as a nervous system point of view.

The program embeds all of the major lifts and is comprised of mostly compound movements. Since we are concentrated on enhancing strength and not muscle size, isolation work has been kept to a minimum.

If after you’re done exemplifying this program you feel it is important to centralize on one body part to assist a specific lift (or your goals change) you’re more than encouraged to include isolation work.

Day 1:

Exercise Sets Reps

1. Squat 4-6 2-5

2. Trap Bar Deadlift 3 6-8

3. Lower  stiff legged Deadlift 3 6-8

4. Bulgarian Split Squat 4 6

5. Glute Ham Raise 3 6

Day 2: Upper

Exercise Sets Reps

1. Bench Press 4-6 2-5

2. Dumbbell Incline Press 3 6

3. Barbell Row 4 5

4. Weighted Pull Up 4 6

5. Military Press 3 5

Day 4: Lower

Exercise Sets Reps

1. Deadlift 4-6 2-5

2. Front Squat 4 6

3. Walking Dumbbell Lunges 4 8

4. Barbell Hip Thrusts 4 6

5. Farmer’s walk 3 20 yards

Day 5: Upper

Exercise Sets Reps

1. Strict Overhead Press 4-6 2-5

2. Dumbbell Bench Press 4 6

3. Floor Press 3 4

4. Heavy Dumbbell Row 4 6

This program is meant to be used throughout the whole summer, but it’s understood that goals change. To get the most out of it, be sure to make use of it for at least 6-8 weeks before taking a week to deload and reassess your goals.

If after 6-8 weeks, you decide you’ve built as much strength as you want to and love to add lean muscle mass or lose fat, check out some of the workouts assigned to those goals within our workouts database.

If you want to go on with this program for another 6-8 weeks to build even more strength, just go for it. At that point, you’re also more than encouraged to make exercise changes to make the program better suit your needs.

If you’ve got any questions about this workout, leave them in the comments section below and we will joyfully answer them!

What Is The Best Workout To Get Cut?

What is actually the best workout to get cut? Those who have put on enough muscle over the winter are definitely looking to get ‘cut’ for the summer. Here are some of the great workouts and tips for a beach-ready body you can be excited about. Check it out!

Bodybuilders Top 10 Tips To Help You Cut

Tips From Bodybuilders To Help You Cut

The cutting phase is generally the least notable part of a bodybuilder’s training. Cutting means eating less and ensuring to shed body fat to end up lean whilst keeping muscle mass. Unfortunately, cutting down on food and upping cardio can be a difficult experience at the best and of times. 

With all of this in mind, most people try to move on during their cut by actually experimenting with separate training patterns, separate diets and any tips and tricks they can find.

The internet has become a place for active bodybuilders to disseminate their advice and as such, knowledge passed down by people who have been through many cutting circles is freely accessible online.

These cutting tips gives less trial and error for amateurs and ultimately, a better cutting phase that places better results. The following below are 10 of our favourite cutting tips to help you shred body fat.

1. Up Your Water Intake

While water makes your body look a bit more ‘bloated’, it has so many advantages that you need to actually up your intake in order to succeed during a cut.

For beginners, water assists starve off hunger. Having a few glasses with a smaller meal will fill you up and permit you to get by without feeling sudden pain despite less calories.

The additional hydration will also assist give you energy during workouts, for you to push a little harder and ultimately burn more calories.

Thirdly, drinking water as against soft drinks means you won’t be adding empty calories to your already opposed calorie limit. Essentially, water is a free drink whereas soda or sugary drinks will cost you good calories that can be taken as meals.

2. Cook Your Own Meals

Most bodybuilders tend to become acquainted with their kitchens as a matter of importance. Whether you can rapidly master taste or not, cooking your own food means you know everything that is actually going into it. During a cut, where excess salt or sugar in ready meals and takeaways can hinder weight loss, putting your own food to work will cancel any risky meal choices.

3. Avoid Catastrophising Cheat Meals

Due to the difficult nature of eating at a caloric shortage, there will be a point where even the most seasoned bodybuilder will stumble  off the wagon’ and have an over-the-top cheat meal or cheat during the week. 

If this actually happens, the goal is to not delve into what psychologists call catastrophising, or thinking the worst.Simply because you cheated on your cut.

4. Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a shortage in order to lose weight. By exemplifying hard cardio, you’ll increase your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and would need to burn extra.

5. Enhancing uscle Tissue To Help Your Cut

Building muscle also assists burn fat. Exemplifying heavy weight, low rep exercises fashioned to build mass results in more lean muscle tissue. This tissue raises your metabolism, which increases the rate you burn calories. To put it simply, the more lean muscle you definitely build, the better your cut will go. Ditch the idea of shrinking your body and instead think of remodeling it.

6. Avoid Sugar

All sugars are sugar, but anything from refined process carbs or fat should be ignored. Sugar is quickly taken by the body to be used as energy and any excess is placed as fat. During a cut, sugar should be virtually cancelled from your diet. Eat foods that are high in protein and fibre.

Eating clean permits you get to eat more, as sugary foods are far more calorific than vegetables and lean protein.

7. Drink Caffeine – In Moderation

Caffeine assists to increase alertness and accelerates focus. This assist you to focus on your cut. Products such as Promax lean and Thermobol contain caffeine should you prefer not to overdo it on the coffees or willing to combine this intake with protein. However, it is advised not to exceed a daily intake of 400mg of caffeine from all sources.

8. Cut Down On Cooking Oil

When you’re cooking your meals, you might be adding calories without knowing it. Cooking oil is extremely high in trans fats, and there are many who lather it into their pan and on their food without ever noticing the calories they add. Cut down on the amount you utilize each time you hit the kitchen.

9. Maintain Protein And Fibre Intake

Of all the macronutrients, protein is most vital for cutting. While it will be carbs you miss the most, when cutting down calories, protein is vital to build muscle which increases your metabolism. Therefore, you’ll definitely need to keep up your protein intake. Products such as Whey protect concentrate(WPC) allows you to consume a greater intake of protein without overdoing the calories, they are also accessible in tasty flavours than can curb any sweet yearnings too.

Fibre is another vital food group. Eating raw vegetables assists you to mix up your diet and gives a perfect way to snack without adding many calories.

10. Be Ready To Deal With Hunger

In order to get perfectly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you will start feeling hungry when you’re bored and at funny parts of the day.

Don’t be subjected to temptation to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look perfect, so keep that goal in mind at all times and build the mental stronghold a bodybuilder needs to succeed.

GETTING CUT PROGRAM

Cut training program is for anyone looking to get more muscle explanation for an overall more chiseled physique. Through Davey’s approach you will work from low reps high weight exercise to low weight high reps exercises, permitting your body to build lean muscle earlier on in the program, before cutting unplanned and unwanted fat towards the end of the program.

During the BUILD phase (weeks 1-4) of this program you will work out five days a week and concentrate on building strength through the use of low reps, high weight and longer rest periods. Rest periods during this part of the program will range from 90 seconds to 2 minutes giving ample time for the muscles to get back between sets. In phase 1 you will put an extreme metabolic demand on your body so be sure to lift your caloric intake, while maintaining your macros steadiness. Meaning roughly 40% of your daily calories should come from carbs (1g carbs = 4 calories), 30% from protein (1g protein = 4 calories and 30% from fat (1g fat = 9 calories). Ensure that during this first month that you don’t let yourself become hungry or workout on an empty stomach. Eat every few hours to make sure proper protein synthesis throughout the day in order to perfectly help in muscle recovery and growth. Also, make sure you have a meal concentrated on an adequate amount of proteins and carbs with minimal fat within an hour of your workouts routine.

4 Day Fat Burning Exercise Plan

A great fat burning exercise program that will assist you lose weight in a healthy manner and you will begin to notice a difference in just three weeks.

Do you want to lose weight however you’re just not certain how? Well a good exercise program incorporates all kinds of training styles from weights to cardio to plyometrics. By utilizing all different methods of training techniques you will never plateau, but move on to lose weight. I’m going to grant you a great fat burning exercise plan that will assist you lose weight in a healthy manner and you will begin  to notice a difference in just three weeks

When taking up a new exercise routine there are some thing that you need to take into cognizant. This plan has been fashioned over four days so that you don’t over-exhaust your body. Never push your body too hard otherwise you will be subject to injuries and ligament tears. If you find that this exercise plan is too difficult on your body then cut back to 2-3 days a week or reduce reps.

Before starting an exercise

Ensure that you also take joints through the range of motion they are to be utilized in practicing the exercise with a very lightweight, so as 15 repetitions would seem simple. Also stretch before and after your workout to reduce next day discomfort.

Dynamic stretching should always be utilized before exercise. This type of stretching involves rapid movements of the joints like circling the arms, twisting the back, swinging the leg and rotating the ankles. This actually warms up the muscles for the workout.

Static stretching should always be utilized after exercise. This type of stretching contains of grasping  the stretch. This calms the muscles, releases any tensions and aspires to reduce next day soreness. Begin from head to toe stretching every muscle group and grasping the stretch for 30 seconds. Also try to stretch whenever you get the chance like when you wake up and also before you go to bed. This will accelerate your flexibility in general and reduce discomfort.

If you feel any pain at all whilst exercising make sure to stop straight away and do not go on with the workout. Check your technique and then if pain continues see a professional.

When exercising, do every exercise slow and organized whilst squeezing that muscle group. Ensure you get a training buddy so you can both push each other. You should be improving your weight every two weeks.

The most important thing to recall is that consistency is the key! As long as you are constant with your training and nutrition the results will come.

If you are constant and follow an exercise regime like this one, you will lose weight and see a huge difference in as little as three weeks. Stay dedicated and motivated and the results will come.

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