By now you’ve made significant progress in your bodybuilding career. For the past three to six months you’ve learned how to perform the core lifting exercises in a technically correct manner. You’ve also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully, you’ve also built some rock-solid muscle! But that’s only the beginning.
In recent weeks your workouts have probably lost some of their effects so, even though you’re lifting bigger weights, your muscles now need even greater stimulation to generate maximal growth. Don’t expect miracles though – from this point onwards, every little bit of improvement will take even greater and more intensive work than before.
Because you’ll be working your muscles more intensively, they’ll also need more recovery time to adapt and grow and that’s why you’ll be reducing your workouts to three a week. Each primary muscle group trained will now need one full week to recover. After being used to whole body sessions and more workouts per week it may seem as if you’re not doing enough but the point is, you’ll be working your muscles very, very intensively and making better use of your time.
As you gain more experience you’ll be able to tweak or re-design your basic muscle building program to suit your own individual needs, but the program described here should provide a useful starting point. What I’m proposing is basically a 3-split of the body on Monday, Wednesday, and Friday.
MONDAY (Chest, Triceps, Shoulders)
1. Chest Exercises
Incline dumbbell press – this is a compound exercise that targets the chest but also works the triceps and shoulders to a lesser extent.
Pec-deck flye – this is an isolation exercise that works the pectorals.
Dips – this compound exercise targets the triceps but also works the chest and shoulders.
Front military press – this compound exercise targets shoulders but also works the triceps.
Dumbbell lateral raises – this isolation exercise works the shoulders only.
Bent over dumbbell laterals – this isolation exercise works the rear delts.
WEDNESDAY (Back, Biceps, Forearms)
Front lat pulls – a compound exercise that targets lats but also works the biceps and mid-back.
Deadlifts – a compound exercise that targets the back and quads but also works hamstrings, calves and glutes.
Dumbbell rows – a compound exercise that targets mid-back but also works biceps and lats.
Dumbbell shrugs – isolation exercise that works traps.
Dumbbell biceps curl – isolation exercise that works the biceps.
Dumbbell hammer curls – isolation exercise that works the biceps.
Barbell wrist curl – isolation exercise that works the forearms.
FRIDAY (Lower Body)
Squats or leg press – a compound exercise that targets the quads but also works the hamstrings, calves, and glutes.
Leg extension – isolation exercise that works the quads.
Leg curls – isolation exercise that works the hamstrings.
Standing calf raise – isolation exercise that works the gastrocnemius calf muscle.
Seated calf raise – isolation exercise that works the soleus calf muscle.
You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase, you should really introduce techniques that boost the intensity even further. This can be achieved in a number of ways including the use of pre-exhaustion, supersets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.
How Sports or Any Physical Activity Can Improve Your Mood
Physical activity has been known to have myriads of physical benefits to a person’s body. However, other than incorporating sports food ideas in your lifestyle, the actual sports activities have colossal health and mental benefits. In light of this, this will expound on how your mood can get improved by engaging in physical activity.
Also, check out: What Should be the Duration of Your Gym Workout?
The Health Benefits of Sports and How Your Mood Gets Improved
1) Sports Assist in Unwinding
One of the primary health benefits of sports is that they assist in triggering chemicals and hormones such as dopamine from your brain. This, in turn, leaves you feeling much more relaxed and in the process elevating your mood. So, take that stroll down the street or have a work out session in the gym and you`ll be surprised at how relaxed you`ll end up.
2) Physical Activity Reduces Depression
The most significant mental benefits of sports are that it helps in keeping your mind off the day-to-day stresses of life. This then leads to preventing a person from having an ominous cloud of negativity hanging over their heads. With the endorphins that are released during physical activity, you can rest assured that depressive moods will be kept at arm’s length.
3) Physical Activity Makes You Sleep Better
People often forget about the importance of the mental side of sports. You shouldn’t make this mistake as sports is a crucial determinant of the sleep quality that a person experiences. By engaging in more physical activity, you are more likely to experience more profound and more peaceful sleep. This, in turn, will lead to an enhanced mood when you wake up as well as a clear mind that will help you tackle the day`s activities with more ease.
4) Physical Activity Assists in a Person’s Self-confidence
When you engage in constant exercise, you end up with a much-improved self-image which can help in alleviating stressful moods. As your skills get enhanced while participating in sports, your pride gets boosted, and this energy will be reflected in your daily activities.
Sports is one of the most undervalued activities that we have in our societies. Some may see it as a waste of time, while others take it to be only for talented people. However, as we have seen above, physical activity has a lot to offer to a person’s mental health.
Do you have any other ways you think sports can improve a person’s mood? Please share with us by commenting below.
Author’s bio: Malcolm is a freelance writer and webmaster at GearExpertGuides.com, where he happily shares the secrets of achieving inner harmony through active leisure and sports. If you want to learn more about how to engage in archery, camping, fishing, etc. be sure to look there.
Yoga Helps You Lower Blood Pressure
Hypertension is a common disease nowadays, which, if it’s not treated correctly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.
Changing the lifestyle and sometimes taking medicines is recommended for the people who need to lower blood pressure.
Also, check out: Eight Amazing Benefits of Teaching Yoga
It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises, any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.
The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.
They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles and also help you breathe easier. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.
Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.
There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. The usual practice of these asanas regularizes blood pressure, so lower blood pressure when it’s abnormally high.
At these previous asanas, you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.
3 Distractions Which Can Interrupt Your Workout
You need to keep in mind that you have to work out on a regular basis. Only when you are able to do that, you will be able to get good results. At the same point in time, you have to keep in mind that there are quite a few distractions which will divert you from your workout. You have to avoid these distractions at all cost. Only when you are able to avoid these distractions, it will become easier for you to work out on a regular basis.
Also, check out: How to Prepare Your Body For Your Favorite Workout?
1 Friends and gym buddies:
The 1st and foremost workout distraction which you will face is friends as well as gym buddies. The problem with them is that if they come along with you to the gym, you will become more accustomed to their company. Thus, on a day when they are not at the gym, you are more likely to miss the gym as well as the workout as well. The perfect solution for this is to discipline yourself in order to head over to the gym and complete your workout irrespective of your friends as well as gym buddies.
2 Weekend plans:
You need to keep in mind that you have to always opt for a proper workout schedule. Only when you are able to afford a proper workout schedule, it will become easier for you to avoid any kind of weekend plans which might interrupt your workout. You have to at the most use resting day in order to attend to your weekend plans. When you are able to do that, it will automatically become easier for you to avoid interrupting your workout.
3 Following your friend’s workout:
You need to always keep in mind that you have to stick to your own workout. In many of the cases, when you’re following your friend’s workout, you might be following a higher level workout or the lower level workout. It will not be that effective. That is why; you have to always stick to your own workout. There are many exercises which might not be in your workout. You should not be tempted by them. This is one of the main distractions which people face. If you follow someone else’s workout, the effectiveness will be reduced. Moreover, you will be distracted from your carefully crafted workout.
Thus, when you’re at the gym or when you’re thinking of completing your workout, it is important to always avoid these 3 distractions. When you are able to avoid these 3 distractions, it will become much easier for you to complete your workout on a regular basis without any problem at all.