Here are some ab workouts to get your midsection in shape while your diet does its job. Whether you’re training in a fully equipped gym or at home with the bare minimum, when it’s time to reveal your new look, you’ll have the shape and muscularity ready to show off.

Best Ab Workouts

• In the Gym
• At Home
• For Functional Strength
• With Bodyweight

Ab Workout in the Gym

Most commercial gyms are stocked with countless ab machines and other core training equipment. The options may seem overwhelming, but you can benefit from training your abs with a variety of angles for complete development.

Instead of throwing in a few sets of simple crunches and calling it a day, hit your abs with a comprehensive plan to get well-rounded results from high-intensity training.

The Complete Ab Workout

Take advantage of some of the most common pieces of ab equipment found in a typical gym. Pay special attention to execution and treat your abs as you would any other body part. Too many lifters dismiss ab training as an afterthought and rush through exercises without focus or intensity.

Roman Chair Leg Raise

• How to Do It: Climb into a Roman chair (also known as a dip/chin station or hanging leg raise station) and support your bodyweight using the elbow pads with your upper body against the back pad. Tilt your pelvis forward slightly and bend your legs. The more your legs are bent, the less challenging the exercise; the more they’re straight, the more difficult the movement becomes. Raise your legs up until they are even with your waist before lowering them back down. Move slowly and use control throughout the entire rep.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 seconds between sets.

Hyperextension Bench or GHD Sit-Up

• How to Do It: Sit “backwards” on a horizontal hyperextension bench or GHD (glute-ham developer), facing upwards with your shins fixed under the pads and your legs relatively straight. Cross your arms over your chest and keep them in place to avoid swinging for assistance. Lean back slowly until your torso is almost parallel with the floor and you’re facing the ceiling. Contract your abs to curl your upper body into an upright position.
• Sets and Reps: 3 x 15
• Rest Time: 20 seconds between sets.

Cable Woodchop

• How to Do It: Attach a single handle to a high cable pulley. Stand sideways to the handle and grab it with both hands. Keeping your arms slightly bent, bring the handle down and across your body until it’s at your waist on the opposite side. Slightly twist your torso and crunch down towards the handle using your obliques (side ab muscles). Slowly return to the starting position. Perform all reps for one side before flipping your stance to work the other side.
• Sets and Reps: 3 x 10 per side.
• Rest Time: None

Machine Crunch

• How to Do It: Sit in a crunch machine and grab the handles above your head. Focus on contracting your abs by bringing your ribcage and pelvis together. Pause in the crunched position and squeeze your abs before returning slowly to the starting position.
• Sets and Reps: 3 x 10-15
• Rest Time: 20 seconds between sets.

Ab Workout at Home

Even in the smallest home gym, there are plenty of ways to get an effective ab workout. Exercise balls and resistance bands are convenient, space-saving staples.

All it takes is some creativity to create a great program. While basic bodyweight exercises are one option, increasing the challenge using the most simple equipment can deliver better results.

The Home Gym Ab Workout

This simple and effective at-home workout uses just an exercise ball and resistance bands for a serious ab session. This lets you work the abs with more intensity than basic bodyweight exercises and without breaking the bank on any specialized equipment.

Banded Crunch

• How to Do It: Wrap the center of a resistance band around a stable object around waist-height. Lie on the floor in front of the band and hold both ends near your shoulders. With your legs bent and feet flat on the ground, crunch your upper body to pull the band. Hold the top position for one second before returning down slowly.
• Reps and Sets: 3 x 10
• Rest: 20 seconds between sets.

Exercise Ball Leg Raise

• How to Do It: Lie on the floor with your arms flat and your hands next to your hips. Squeeze an exercise ball between your feet and calves. Lift your legs to raise the ball up and over your pelvis, then lower it close to the floor. Don’t allow the ball to touch the floor until the entire set is completed.
• Sets and Reps: 3 x 10
• Rest: 20 seconds between sets.

Banded Twist

• How to Do It: Secure a band to a stable, upright object around waist-height (heavy table, chest or dresser, etc.). Stand sideways to the band and grasp it, keeping your elbows by your sides bent at 90-degrees. With your hips and feet stationary, “pull” the band by twisting your upper body while actively contracting your obliques and abs for stability. Return to the starting position. Repeat all reps for one side before switching.
• Sets and Reps: 3 x 10 per side.
• Rest: None

Ab Workout for Functional Strength

Crunches and sit-ups are great for ab development, but they aren’t the only tools to use. Some lifters and athletes can benefit from more “functional” ab training — which translates to fewer static movements and more exercises that engage the core in motion. (1)

This requires a more “total-body” approach to training your abs. It not only will be a unique training experience, it’ll also force you to adapt to various angles not achieved through traditional strength training methods.

The Athlete’s Ab Workout

For a functional ab workout, you may need to shift your mindset on how to perform some of these movements. You’ll be coordinating stability, balance, and explosiveness to stimulate your abs in new and different ways.

This approach to ab training involves more than just your abs, which helps to carryover to strength in other exercises, while building a stronger complete core.

Plank

• How to Do It: Lie on the floor face-down, supporting your body on your elbows and toes. Maintain a straight line from your feet to your shoulders. Contract your abs and stabilize your entire midsection. Hold this position and maintain head-to-to tension for the duration of the exercise.
• Sets and Reps: Three sets of 30 seconds per set.
• Rest: 30 seconds between sets.

Medicine Ball Sit-Up Throw

• How to Do It: Sit on the ground in the top of a sit-up position with your knees bent, feet flat on the floor, and your upper body near your thighs. Have a partner stand two to three steps away holding a light medicine ball. Have them gently throw you the medicine ball. Catch the ball at chest-level, lower your upper body to the floor, and immediately reverse direction, coming up to toss the ball back to your partner.
• Sets and Reps: 3 x 8
• Rest: 30 seconds between sets.

Russian Twist

• How to Do It: Take a medicine ball and assume a sit-up position. Straighten your legs and pick your feet off the floor. Only your glutes should be touching the ground. Twist your upper body from side to side, touching the ball to the floor on repetition.
• Sets and Reps: 3 x 20 touches to the floor (10 per side).
• Rest: 60 seconds between sets.

Bodyweight Ab Workout

The great thing about ab workouts, unlike many other body parts, is that they’re easy to adapt to wherever you end up and can be done anywhere, anytime.

If you’re home, on the road, or even in the office, an ab workout is only limited by your imagination. You can get a lot done with no equipment.

The Bodyweight-Only Ab Workout

Some equipment can be useful, but you don’t need any “stuff” to get a good ab workout. The plan below allows you to train your abs directly and effectively wherever you may be.

Floor Crunch

• How to Do It: Lie on the floor with your knees bent at 90-degrees and feet flat on the floor. Cross your arms over your chest and slightly tuck your chin. Raise your upper body while keeping your lower back in contact with the floor. Squeeze at the top and then slowly return to the starting position.
• Sets and Reps: 3 x 20
• Rest: 30 seconds between sets.

Partial Lying Leg Raise

• How to Do It: Lie on the floor and place your hands flat under your glutes to relieve pressure from your lower back. Keep a slight bend in your knees while slowly raising your legs up until they are about 45-degrees from the floor (roughly halfway to a vertical position). Slowly return to the starting position.
• Sets and Reps: 3 x 20
• Rest: 30 seconds between sets.

Three-Way Plank

• How to Do It: Begin on the ground supporting your body on your elbows, forearms, and toes. Maintain a straight body position without sinking or arching your lower back. Hold for 20 seconds. Rotate to one side by shifting your weight to one shoulder and forearm and stacking your feet on top of each other. Don’t allow your hips to sink down. Hold the position for 20 seconds before rotating to the opposite side and holding for 20 seconds. Holding each position — center, one side, and opposite side — completes “one rep.”
• Sets and Reps: 3 sets of one rep.
• Rest: 30 seconds between sets.

Muscles of Your Abs

The abdominals are more than just the “six-pack abs” you might hope to see in the mirror. They consist of a group of muscles, some visible and some equally important below the surface. It’s important to know that the actual “six-pack” separation is determined by fibrous tissues, not any actual muscles, and they can’t be specifically trained.

This is why, no matter what exercises or diet are used, some people may not be anatomically capable of building six or eight separate abdominals. Regardless, hard training and a cleaned-up diet can help reveal how your own abs will look.

Rectus Abdominis

This muscle group is best known as the coveted six-pack (or eight-pack, if your genetics allow it) that plenty of people desire. It originates from your ribs to the front of your pelvis. It helps keep your body stable and brings your ribs and pelvis closer when contracted, like during the classic ab crunch or sit-up exercise.

Transverse Abdominis

This muscle is found underneath the rectus abdominis and helps to stabilize the trunk. It’s an important postural muscle working to provide tension, stability, and support for the upper body. They also help to maintain internal abdominal pressure, which offers support for the spine.

External Obliques

This pair of muscles sit on each side of your rectus abdominus, above the hips. They run from the sides of your body towards your midline, working to rotate your trunk and “crunch” sideways, as well as stabilize your body during those types of twisting movements.

Internal Obliques

This pair of muscles sit below the external obliques and also sit on the sides of your rectus abdominis. They also help rotate and twist your trunk, flex or “crunch” sideways, and provide overall stability.

All About Abs

Whether you have little to no equipment or you’re training at a traditional gym, hitting your abs is possible wherever you are, no matter your goal. All it takes is some discipline, organization, and a consistency. Follow these workouts and you’ll improve your abs in no time. But if you really want to see them shine, you’ll still need to clean up your diet.

References

1. Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports medicine (Auckland, N.Z.), 36(3), 189–198. https://doi.org/10.2165/00007256-200636030-00001

Featured Image: Hananeko_Studio / Shutterstock

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Whether you want to add more muscle, get stronger, or if you’re only now starting your journey into the iron game, a systematic approach to shoulder training is best. Formulating a solid and effective plan will take some careful consideration of function.

Breaking down the shoulders into separate-but-connected parts, and training them accordingly, is the optimal path for the greatest progress towards fulfilling your specific goals. Below are four options for shoulder training specific to the goals of building muscle, dumbbell-only training, beginner workouts, and pure strength.

The Best Shoulder Workouts

• For More Muscle
• With Dumbbells
• For Beginners
• For Strength

Shoulder Workout for More Muscle

If more muscle is the goal, your ego needs to take a hike. Building muscle isn’t entirely about lifting heavier weight for more reps. Yes, progressive overload is a part of the more-muscle equation, but form and function are imperative to your success, especially when it comes to training the shoulders.

Your focus should be on controlling the weight, avoiding any cheating to move the weight up, and getting maximum fiber recruitment and blood flow.

The Wide Delt Workout

Many lifters invariably start each shoulder workout with a heavy overhead press to take advantage of increased strength levels early in the session. However, those same lifters would benefit from starting with work for common weak points or overlooked muscles.

This more effective approach will help to balance out shoulder mass and pre-exhaust the area, facilitating a greater training effect without the need for super-heavy weights — which can create stress on the joints and, elicit poor form, and shift the focus to strength-building.

Bent-Over Dumbbell Lateral Raise

• How to Do It: Grasp a pair of dumbbells and bend at your hips until your upper body is nearly parallel to the floor. Allow the weights to hang straight down, just above your feet. Avoid rounding your lower back. Raise the dumbbells up and out to the side with your palms facing the floor during the movement. Keep a slight bend in your elbows and keep the weights in line with your head. Squeeze your rear deltoids (back of the shoulder) in the top position and then return under control.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 to 45 seconds between sets.

Standing Dumbbell Lateral Raise

• How to Do It: Stand with a pair of dumbbells held at your sides, palms facing your body. Keep a slight bend in your elbow and a tightly braced core. Raise the weights out to your sides until you reach shoulder-height. Return slowly to your sides.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 to 45 seconds between sets.

Machine Shoulder Press

• How to Do It: Sit in a shoulder press machine and grasp the handles with either a pronated (palms forward) or neutral (palms-in) grip. Adjust the seat or handle to begin the movement around ear-level. Press up until just before your elbows lockout, then return back down.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 to 45 seconds between sets.

Cable Face Pull

• How to Do It: Attach a rope handle to a cable pulley set around eye-level. Grasp the rope with your thumbs near the end stoppers and step back with your arms extended in front of you. Pull the rope towards your forehead. Keep your elbows up and out to the sides, in line with your shoulders. Squeeze your shoulders back and return slowly to the stretched position.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 to 45 seconds between sets.

Shoulder Workout with Dumbbells

Effective shoulder training shouldn’t be reserved for those who have the latest state-of-the-art technology, the most current training machinery, and the most plush workout environments.

With just a simple set of dumbbells, anyone can build an impressive set of deltoids without needing any flashy equipment.

Dumbbell-Only Delt Training

Below is a basic dumbbell workout covering all the important bases needed for any solid plan. It hits each deltoid head — front, side, and rear — and utilizes a few unique planes of motion, setting you up for a great workout without the traditional (and expensive) gym equipment.

Seated Dumbbell Press

• How to Do It: Sit on a seat with a back pad and grasp two dumbbells. Bring them to shoulder-level with your elbows angled slightly out to your sides. Press the weights up and in, ending up directly over your head. Stop just before your elbows lockout. Return the dumbbells down to the starting position slowly and under control.
• Sets and Reps: 3 x 8-12
• Rest Time: 60 seconds between sets.

Standing Dumbbell Lateral Raise

• How to Do It: Stand with a pair of dumbbells held at your sides, palms facing your body. Keep a slight bend in your elbow and a tightly braced core. Raise the weights out to your sides until you reach shoulder-height. Return slowly to your sides.
• Sets and Reps: 3 x 10-15
• Rest Time: 60 seconds between sets.

Standing Dumbbell Upright Row

• How to Do It: Stand with a pair of dumbbells resting on the front of your thighs with your palms facing your body. Maintain the same hand position while raising the weight up, leading with your elbows. Keep the weights close to your body. Stop when the dumbbells are at shoulder-height. Your elbows should always be slightly higher than your hands. Return down under control.
• Sets and Reps: 3 x 8-12
• Rest Time: 60 seconds between sets

Seated Dumbbell Front Raise

• How to Do It: Sit on a flat bench with a dumbbell in each hand hanging at your sides with your palms facing each other. Keep your arms straight and raise both dumbbells up and inwards, making a slight curve from your sides up to eye-level. At the top, the dumbbells should be close together but not touching. Reverse the movement and lower the weights to the bottom.
• Sets and Reps: 3 x 10-15
• Rest Time: 60 seconds between sets.

Shoulder Workout for Beginners

With the overwhelming amount of information on the web, it’s tough to discern what works and what doesn’t (about everything, let alone shoulder training).

It also seems that everyone has an opinion about how beginners “should” start out whether it’s with the barebones basics, diving right into some complex program, or using something in between. But rest assured, shoulder training doesn’t have to be, and shouldn’t be, all that confusing.

The Basic Beginner’s Shoulder Workout

A beginner’s routine shouldn’t be too complicated, and that’s especially true for the shoulders. The deltoid complex is made up of many smaller muscles that work in concert to function through many planes of motion. Additionally, it can be a vulnerable area when trained incorrectly.

Beginners need to simply focus on practicing proper form and working the muscles through a full range of motion without worrying too much about loading heavy weights.

Seated Barbell Shoulder Press

• How to Do It: Sit on a bench with a padded back grasping a barbell a bit outside of shoulder-width. Begin with the bar held just in front of your chin and push the bar straight up. Once it passes your head, push the bar slightly back so it’s directly overhead and allow your head to travel between your arms. After locking out overhead, lower the weight under control to the starting position.
• Sets and Reps: 3 x 8-12
• Rest Time: 60 seconds between sets.

Wide-Grip Barbell Upright Row

• How to Do It: Grasp a barbell with an overhand grip six to 12 inches outside of shoulder-width. Stand with the bar resting against your thighs. Pull the weight up by bending your elbows. Lead the movement with your elbows, keeping them higher than your hands. The bar should travel up your body until it reaches mid-chest level. Lower the bar back down slowly.
• Sets and Reps: 3 x 8-12
• Rest Time: 60 seconds between sets.

Standing Dumbbell Lateral Raise

• How to Do It: Stand with a pair of dumbbells held at your sides, palms facing your body. Keep a slight bend in your elbow and a tightly braced core. Raise the weights out to your sides until you reach shoulder-height. Return slowly to your sides.
• Sets and Reps: 3 x 8-12
• Rest Time: 60 seconds between sets.

Shoulder Workout for Strength

Building strong shoulders isn’t as simple as hoisting heavier weights with your current routine. It’ll take a bit of a paradigm shift. The goal should be to lift heavier, but only with the right exercises.

Stronger shoulders are the hub of all upper body movements. A strong and stable shoulder girdle has the ability to support many of the bigger lifts such as bench presses, rows, pull-ups, and deadlifts.

The Strength-Building Shoulder Workout

Take a different approach to strength here. You’ll need to think about big compound movements, developing some speed strength, and using exercises that can add more foundational stability. This plan is designed to do just that.

Standing Push Press

• How to Do It: Stand with a barbell at shoulder-height, holding the bar slightly outside of each shoulder. Begin with a stable core, flexed glutes, and slightly bent legs. Begin the movement by straightening your legs to provide a little push. Capitalize on this assistance by also pressing powerfully overhead. Lockout the weight directly above your head. Brace your core again before controlling the weight down to the starting position.
• Sets and Reps: 4 x 5
• Rest Time: Two minutes between sets.

Hang Clean

• How to Do It: Grasp a barbell with an overhand grip a bit wider than your shoulders. Bend slightly at your knees and hips, allowing the bar to travel down your thighs. Forcefully straighten your entire body while pulling the bar up in a straight line towards your chest. Once it reaches chest-level, quickly bend your knees to drop your body down while fully bending your arms to “catch” the bar on the front of your shoulders.
• Sets and Reps: 4 x 5
• Rest Time: Two minutes between sets.

Farmer’s Walk

• How to Do It: Grab a pair of heavy dumbbells and allow them to hang by your sides. Find a straight path and begin by walking as far as possible while carrying the weights. Keep your arms slightly bent and your shoulder blades pinched back to maintain strong, safe posture. One complete round trip — from your starting point, going out as far as possible and returning to the starting point — is one “rep.”
• Sets and Reps: 3 x 1
• Rest Time: Two minutes between sets.

Muscles of Your Shoulders

The shoulders, or deltoids, are one muscle composed of three separate heads.

Each head contributes to overall movement, but their anatomical position allows each to be a larger contributor during certain movements, making the shoulder a relatively complex muscle group.

Anterior Deltoids

The anterior deltoids, or front delts, are in front of the shoulder above your biceps. They connect your upper arm to your clavicle. They primarily raise your arm upwards in front of your body..

Lateral Deltoids

The lateral deltoids, or side delts, are located on the central section of the shoulder and are most commonly associated with the “wide shoulder” appearance. The lateral delts connect your upper arm to the acromion process on your shoulder blade. Lateral delts are significantly recruited to move your arm out to the side.

Posterior Deltoids

The posterior deltoids, or rear delts, connect your upper arm to the flat portion of your shoulder blade. They play a key role in moving your arms backwards, especially during pulling or rowing exercises. Because several muscles of the upper back also perform a similar function, the rear deltoids often require (but don’t often receive) specifically targeted training.

How to Warm-Up Your Shoulders

Skipping a warm-up isn’t good for any body part. Sure, you may quickly warm-up your legs, chest, or back, but many lifters have no good reason for simply jumping right into shoulder training without prepping them for the work to come.

The shoulders are a complex, multi-angular group of muscles that require a proper warm-up specific to their needs. Since their function is to lift the arm to the front, side, and back, it’s best to give these movements attention.

A Complete Shoulder Warm-Up

• Face Pull: Attach a rope handle to a cable pulley set around eye-level. Grasp the rope with your thumbs near the end stoppers and step back with your arms extended in front of you. Pull the rope towards your forehead. Keep your elbows up and out to the sides, in line with your shoulders. Squeeze your shoulders back and return slowly to the stretched position. Perform two sets of 10 reps.
• Standing Dumbbell Press: Stand with a pair of dumbbells at shoulder-level with your elbows angled slightly out to your sides. Flex your abs and glutes for total-body stability. Keep a slight bend in your knees. Press the weights up and in. At the top, the weights should be directly over your head with your arms locked. Return the dumbbells under control down to shoulder-level. Perform two sets of 10 reps.
• Band Pull-Apart: Stand with your arms extended in front of your chest, with a palms-down grip on a resistance band. Keep a slight bend in your arms while pulling the band apart until it touches your chest. Hold for one second before reversing the motion under control. Perform two sets of 10 reps.

Well-Rounded, Well-Built Shoulders

No matter if your goal is muscle growth, more strength, or if you need an all dumbbell option or you’re a beginner there’s a shoulder workout designed just for you. Choose a plan, execute with razor-like focus, and finally reach those goals for better shoulders.

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Bodyweight training is convenient, can be done anywhere, and can be easily modified to fit nearly any fitness goal. Let’s stop ignoring bodyweight workouts and formulate an effective plan for any goal with modifications, intensity techniques, and detailed explanations of execution.

The Best Bodyweight Workouts

• For More Muscle
• For Strength
• For Conditioning
• For Beginners

Bodyweight Workout for More Muscle

To build muscle, you need to overload the muscle with the right amount of stress so it will respond by getting bigger and stronger. Utilizing bodyweight exercises to accomplish this will take some creativity, but it’s absolutely possible.

One of the few “compromises” made with bodyweight training is that it can be more difficult to directly target certain muscle groups (particularly smaller muscles like the arms and shoulders). Fortunately, these muscles are sufficiently worked by focusing on larger exercises combined with specially adjusted movement to emphasize the smaller muscles.

Focus on modifying certain bodyweight movements to make them more challenging. Using strict form and slowing down each movement so you feel every inch of the motion is essential to reap the most benefit.

The Bodyweight Bodybuilding Workout

The following workout can be done three times per week on non-consecutive days. For example, you can train on Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. You can also simply replace one or two of your traditional gym workouts with one or two bodyweight workouts.

Start slow and deliberate, and perfect your form on each exercise before making them more challenging.

Bulgarian Split Squat

• How to Do It: Place on foot behind you onto a bench or chair. Lower your body straight down until your rear knee is almost touching the floor. To make it more challenging, lower down all the way, drive up halfway, then lower down all the way again, and finally press all the way up. That is one rep.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 seconds between sides.

Feet-Elevated Push-Up

• How to Do It: Begin in a push-up position with your hands and toes on the ground. Place your feet onto a bench, chair, or step behind you. Keeping your body straight, slowly lower your chest to the floor, pause at the bottom, and then press powerfully to rise up. To make it tougher, either have a partner place a weight plate on your back or place a band around your upper back while grasping each end with your hands on the floor.
• Sets and Reps: 3 x 10-15
• Rest Time: 60 seconds between sets.

Inverted Row

• How to Do It: Lie on the floor facing up under a stationary bar set around hip height (or a sturdy table). Grasp the bar with an overhand grip a little wider than shoulder-width. Keep your body straight and your heels on the floor. Pull your chest to the bar and then return to the bottom position without resting on the floor. For more of a challenge, place your heels on a bench or chair to shift leverage and increase the load on your upper body.
• Sets and Reps: 3 x 10-15
• Rest Time: 60 seconds between sets.

Lying Leg Curl

• How to Do It: Lie on the floor with your heels on an exercise ball or a pair of furniture sliders. A towel on a hardwood or tile floor can also work. Put your arms out to your sides for added stability. Curl your lower legs toward you by pulling with your heels. Bring your hips up and keep a straight line from your upper back to your knees. Contract your hamstrings at the top position and slowly lower back down.
• Sets and Reps: 3 x 10-15
• Rest Time: 60 seconds between sets.

Triangle Push-Up

• How to Do It: Begin in a full push-up position with your hands and toes on the ground with your hands a bit inside of shoulder-width. With a rigid body, lower yourself down to the floor and then press up slowly and under control. For more of a challenge, place your feet on an elevated box or bench to shift more bodyweight towards your upper body.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 seconds between sets.

Inverted Biceps Curl

• How to Do It: Lie face up on the floor under a sturdy hip-height bar as if you were to perform an inverted row. Grasp the bar with an underhand grip about shoulder-width apart. Pull your body up and focus on bending mainly at your elbows, allowing your arms to perform a classic curling motion. Squeeze at the top and then return towards the floor.
• Sets and Reps: 3 x 10-15
• Rest Time: 30 seconds between sets.

Bodyweight Workout for Strength

Strength can take many forms and bodyweight training is surprisingly effective for developing power. What’s the difference between pure strength and power? Both cultivate strength. However, power is your ability to move a specific load quickly. Think of Olympic weightlifting or throwing a heavy medicine ball.

Manipulating your bodyweight is a natural and effective way to build more strength and power, either on its own or to enhance your current workouts. (1)(2)

The Strong and Powerful Bodyweight Workout

Try the following workout to facilitate more strength. You can also insert it into any traditional training program as an additional workout to add a different element or to get you out of your comfort zone with something new. Execute the exercises with proper technique and controlled explosive force.

Plyo Push-Up

• How to Do It: Assume the traditional push-up position. Lower yourself to the floor in a slow and controlled manner then rapidly reverse direction applying as much power as possible. You should generate enough power to launch your hands off the floor.
• Sets and Reps: 3 x 5
• Rest Time: 60 seconds between sets.

Jump Squat

• How to Do It: Create a solid base by spreading your feet wider than your shoulders. Bend down into a squat position forming an approximate 90-degree angle at your knees. Utilizing your entire body to generate power, jump as high as you can straight up. Cushion your landing by bending legs. Take the time to set up your stance again before the next rep.
• Sets and Reps: 3 x 10
• Rest Time: 60 seconds between sets.

Negative Pull-Up

• How to Do It: Stand under a pull-up bar on a box or bench. Grab the bar with an overhand grip. Jump up to begin with your chin over the bar and your feet off the box or bench. Very slowly lower your body until your arms are fully extended. Get your feet back on the bench and jump up to the starting position for the next rep.
• Sets and Reps: 3 x 5
• Rest Time: 60 seconds between sets.

Depth Jump

• How to Do It: Stand on a box, bench, or step no higher than 18 inches. Step off the edge — do not jump off. Cushion your landing by bending your knees and immediately reverse direction to jump straight up. That is one rep. Walk back on top of the box or step and repeat for reps.
• Sets and Reps: 3 x 5-10
• Rest Time: 60 seconds between sets.

Bodyweight Workout for Conditioning

While bodyweight training can be programmed for many different goals, it’s most commonly associated with circuit-style workouts to build endurance and conditioning. (3)(4)

With anytime, anywhere convenience and the overall simplicity of programming, conditioning workouts using your own body are a perfect combination. Not needing to rotate between different machines or equipment makes bodyweight exercises an ideal choice for circuit workouts.

The Bodyweight Circuit

This workout is done as a circuit — moving from one exercise immediately to the next and the next, for several rounds. However, one of the most important factors is to avoid rushing through the exercises.

Approach each exercise deliberately while using proper form and technique. Once your form starts to deteriorate, terminate the set and move on to the next exercise.

• Push-Up: Perform a full push-up with your hands and toes on the ground with your hands outside of shoulder-width. Keep a straight line throughout your body. Use a full range of motion from the ground to lockout.
• Squat: With your feet slightly wider than shoulder-width, squat as low as possible before standing fully upright. Keep your feet flat on the ground throughout each rep.
• Crunch: Lie on the ground facing up with your legs bent and your feet flat. Contract your abs to raise your shoulders slightly off the ground. Keep your tailbone and lower back in contact with the ground.
• Walking Lunge: Take a long step forward, descend into a lunge until your rear knee touches the ground. Stand upright while bringing your rear foot forwards. Alternate sides when stepping forward.
• Triangle Push-Up: Set your hands inside shoulder-width. Perform a basic push-up keeping only your toes and hands on the ground. Lower to the ground and extend to full lockout.
• Jump Squat: Stand with your feet more than shoulder-width apart. Squat until your hips are in line with your knees. Use your arms and entire body to explosively stand up, jumping straight into the air. Bend your legs upon landing and stand upright before beginning the next rep.
• Plank: Begin in a modified push-up position with your toes, elbows, and forearms on the ground. Maintain a rigid body. Tightly contract your abs and glutes for 10 to 15 seconds per set.

How to Do It: Execute proper form for each exercise. Focus on technique, not speed, during each individual movement.

Sets and Reps: 3 to 5 rounds of 10 to 15 reps per exercise.

Rest Time: No rest between exercises, three minutes rest after each round.

Bodyweight Workout for Beginners

Bodyweight training is one of the most fundamental forms of exercise. It’s not only a convenient way of training; it also enables an individual to harness and control their own body and to develop true total-body strength and coordination. It’s one thing to deadlift a significant load but quite another to perform a set of 20 pull-ups.

If you’re a more traditional barbell-focused lifter and want to improve your overall performance, bodyweight training will only enhance your capabilities.

The Beginner’s Bodyweight Workout

This workout is designed to develop the fundamentals of bodyweight training specifically. These foundational movements will serve as a backbone for all other exercises and stimulate an improved neuromuscular connection with each muscle group. This will only help to your advantage in performing different exercises, with bodyweight or free weights.

• Push-Up: Perform a full push-up with your hands and toes on the ground with your hands outside of shoulder width. Keep a straight line throughout your body. Use a full range of motion from the ground to lockout.
• Inverted Row: Set a sturdy bar at hip height and lie on the ground beneath it. Grab the bar with an overhand grip. Maintain a straight line from your shoulders to your toes. Pull your chest towards the bar and lower to full extension.
• Negative Pull-Up: Stand under a pull-up bar on a box or bench. Grab the bar with an overhand grip. Jump up to begin with your chin over the bar and your feet off the box or bench. Slowly lower your body until your arms are fully extended. Get your feet back on the bench and jump up to the starting position for the next rep.
• Triangle Push-Up: Set your hands inside shoulder-width. Perform a basic push-up keeping only your toes and hands on the ground. Lower to the ground and extend to full lockout.
• Squat: With your feet slightly wider than shoulder-width, squat as low as possible before standing fully upright. Keep your feet flat on the ground throughout each rep.
• Lunge: Begin with your feet together. Step forward with one foot. Keep your torso upright while lowering your body until your rear knee touches the ground. Stand upright and return to the starting position. Complete all reps on one side before switching legs.
• Crunch: Lie on the ground facing up with your legs bent and feet flat. Contract your abs to raise your shoulders slightly off the ground. Keep your tailbone and lower back in contact with the ground.

How to Do It: Perform each exercise with proper form. Focus on perfecting technique before increasing reps. Be sure to perform each movement with a slow and controlled cadence.

Sets and Reps: 3 x 10-15 for each exercise.

Rest Time: 60 seconds between sets.

How to Warm-Up

Just because you’re not “lifting weights” doesn’t mean you can skip a proper warm-up. Before each bodyweight workout, perform a simple warm-up to increase your core temperature and improve blood flow.

This gets your entire body ready for the work ahead and helps to prevent injuries. Do each warm-up exercise separately and without going to muscular failure.

The Full-Body Bodyweight Warm-Up

• Jumping Jack: Begin standing with your feet together and arms down at your sides. Slightly jump up and land with your feet spread apart while raising both arms sideways above your head. Jump up again and land in the starting position. That series in one rep. Perform two sets of 20 reps.
• Burpee: Begin standing upright. Squat down and place your hands on the ground. Jump your feet back and land on your toes in a push-up position. Perform one push-up. Jump your feet back in near your hands. Jump straight into the air, bending your knees upon landing. That’s one total rep. Perform two sets of 10 reps.
• Lunge: Begin with your feet together. Step forward with one foot. Keep your torso upright while lowering your body until your rear knee touches the ground. Stand upright and return to the starting position. Complete all reps on one side before switching legs. Perform two sets of 10 reps on each leg.

A Return to Bodyweight Training

With the popularity of bodyweight training increasing and its benefits becoming more and more recognized, it has proven to be a significant training method for anyone, no matter their goal.

Most lifters believe they need a fully equipped gym to build muscle, get stronger, or improve conditioning, but the right bodyweight workout can deliver results and add a different element to any fitness workouts.

References

1. Calatayud J, Borreani S, Colado JC, Martin F, Tella V, Andersen LL. Bench press and push-up at comparable levels of muscle activity results in similar strength gains. J Strength Cond Res. 2015 Jan;29(1):246-53. doi: 10.1519/JSC.0000000000000589. PMID: 24983847.
2. Tillaar RVD. Comparison of Kinematics and Muscle Activation between Push-up and Bench Press. Sports Med Int Open. 2019;3(3):E74-E81. Published 2019 Sep 5. doi:10.1055/a-1001-2526
3. Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567.
4. Martins FM, de Paula Souza A, Nunes PRP, Michelin MA, Murta EFC, Resende EAMR, de Oliveira EP, Orsatti FL. High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial. Exp Gerontol. 2018 Jul 1;107:108-115. doi: 10.1016/j.exger.2018.02.016. Epub 2018 Feb 19. PMID: 29471132.

Featured Image: DmitryStock / Shutterstock

The post The Best Bodyweight Workouts for Muscle, Strength, Conditioning, and More appeared first on Breaking Muscle.

It’s easy to walk into the gym, plop down on any back machine, and haphazardly rep out on some hastily made piecemeal program. But if your goal is to get the absolute best out of your back training, then take a look at these four back workouts tailored to specific needs.

The Best Back Workouts

• Best Back Workout for More Muscle
• Best Back Workout With Dumbbells
• Best Back Workout for Beginners
• Best Back Workout for Strength

Best Back Workout for More Muscle

Adding muscle to your back will take plenty of volume and a rep range you’re most likely not used to. Hypertrophy training (growing muscle) requires recruiting the most muscle fibers, and then fatiguing those fibers so they’ll recover and adapt by growing larger in size.

While strength-focused training centers on using only a few compound exercises, training for more muscle size requires a variety of exercise angles so you can develop a complete back.

The Back-Building Workout

This plan is designed to add a maximum amount of muscle to your back. It’s not designed to move the maximum amount of weight. Using strict form during exercises is crucial.

To stimulate the most muscle fibers and to shift the stress from your biceps onto your back, make sure you’re performing every rep with textbook form. Concentrate on squeezing your back by pulling with your elbows as opposed to pulling with your arms.

Wide-Grip Pull-up

• How to Do It: Grasp a pull-up bar with an overhand grip just outside of shoulder-width. Start the movement with slightly bent arms and take a big breath in. Pull your chest to the bar by arching your back slightly. Avoid swinging your legs. Lower under control.
• Sets and Reps: 30 total reps. Do as many sets as necessary.
• Rest Time: Two minutes between any sets.

Straight-Arm Cable Pulldown

• How to Do It: Stand in front of a high cable with a straight bar attached to the pulley. Take an overhand grip that’s slightly wider than your shoulders. Begin by pulling the handle down towards your pelvis. Do not bend your arms at any time. When the bar reaches your thighs, hold the contraction and squeeze for one second, and then slowly return to the starting position.
• Sets and Reps: 3 x 15
• Rest Time: One minute between sets.

Bent-Over Barbell Row

• How to Do It: Stand in front of the barbell with your feet shoulder-width apart. Bend at your hips, without rounding your back, until your upper body is nearly parallel with the floor. Grasp the bar with a palms-down, shoulder-width grip. Pull the weight up until the bar reaches near your belt-line. Keep a flat, not rounded, back through the entire rep. Return the weight down in a slow and controlled manner.
• Sets and Reps: 3 x 10-15
• Rest Time: One to two minutes between sets.

Close-Grip Pulldown

• How to Do It: Attach a narrow, parallel-grip handle to an overhead pulldown cable machine. With your hands facing each other, pull the weight straight down toward your chest. Keep your torso upright while slightly arching your back. Squeeze your shoulder blades together in the bottom position, and then return to the starting position with your arms overhead.
• Sets and Reps: 3 x 10-15
• Rest Time: One minute between sets.

Best Back Workout With Dumbbells

Not everyone has access to a fully stocked gym. Or some lifters just prefer to workout from home.They may also gravitate towards more dumbbell work for several reasons, including shoring up weaknesses on one side of the body.

If you fit into one of these categories, all you need to develop a great back is several pairs of dumbbells  — or one adjustable pair — and a bench. With a little creativity and fortitude, you can easily build an effective back routine with minimal equipment.

The Dumbbell Back Workout

Don’t be fooled into thinking you “need” a heavy barbell, pulldown station, row machine, and chin-up bar to train your back. Done correctly, an all-dumbbell workout can still be just as effective as any multi-equipment program. As long as you pay especially close attention to form and function, you’ll get all the results.

Cross-Bench Dumbbell Pullover

• How to Do It: Lie perpendicular on a flat bench, with only your upper back touching the pad. Your abdomen and head should be hanging over either side of the bench. Plant your feet and bend your legs to hold a straight line from your head to your knees. Grasp a dumbbell with interlocked hands flat against the weight, supporting the weight above your chest. Keep a slight bend in your arms throughout the entire rep. Lower the weight in an arc backwards behind your head while taking a deep breath. Feel your lats stretch as you near the bottom of the movement. Reverse the motion to pull the weight upwards along the same arc while exhaling.
• Sets and Reps: 3 x 12
• Rest Time: One minute between sets.

Chest-Supported Dumbbell Row

• How to Do It: Set an adjustable bench to a low angle (roughly 30 degrees). Lie face down on the bench with your chest resting on the pad. Take a pair of dumbbells with your hands facing each other. Row both weights to your waist without raising your upper body off the bench. Squeeze at the top before returning to the stretched position.
• Sets and Reps: 3 x 10-15
• Rest Time: One minute between sets.

Single-Arm Dumbbell Row

• How to Do It: Grab a dumbbell with one hand and bend at the hips, keeping your feet roughly shoulder-width apart. Place your free hand on a solid surface, like a flat bench, for support. Avoid rounding your back. Pull the dumbbell towards your waistline without twisting your back. Maintain a stable spine position throughout the movement. Squeeze your back at the top and lower the weight under control.
• Sets and Reps: 3 x 8-10
• Rest Time: No rest between sides.

Best Back Workout for Beginners

If you’re new to the iron game, you’ll need to perfect your form from the beginning. Overcomplicated programs will only leave you frustrated, and potentially injured, if you don’t have the basics covered.

This routine prioritizes basic movements for the back and builds an initial foundation of strength.

The Back to Basics Workout

Working with your bodyweight and making each side of the body work in unison will ensure you develop a base of strength without needing an assortment of machines or advanced techniques. Perform this workout twice per week for at least eight weeks before incorporating more advanced exercises.

Chin-up

• How to Do It: Grasp a pull-up bar with an underhand, shoulder-width grip. Pull your body upwards, leading with your chest. Your elbows should trail past your sides as you move up. Lower yourself slowly. Keep a slight bend in your elbows in the bottom position.
• Sets and Reps: 30 reps total. Do as many sets as necessary.
• Rest Time: Two minutes between any sets.

Two-Arm Dumbbell Row

• How to Do It: Bend at your hips until your torso is nearly parallel to the floor. Grasp a pair of dumbbells with a neutral grip (palms facing each other). Pull both weights up to the sides of your abs. Focus on feeling your lats contract during the movement. Lower both weights under control.
• Sets and Reps: 3 x 12
• Rest Time: One minute between sets.

Close-Grip Pulley Row

• How to Do It: Attach a close-grip parallel handle on a pulley row machine. Sit with your knees slightly bent. Begin with your torso leaning slightly forward and feel a stretch in your lats. Pull the handle towards your stomach as you straighten your spine and sit upright. In the contracted position, squeeze your shoulder blades together. Reverse the motion and return the weight forward under control.
• Sets and Reps: 3 x 12
• Rest Time: One minute between sets.

Best Back Workout for Strength

Training to build sheer strength is a different animal. Being performance-based, as opposed to being visually based, pure strength training is all about pushing more weight for more reps. However, you still need to execute good form. Heaving, swaying, and cheating the weight up just for the sake of extra reps or more weight will only lead to injury.

The Workout for a Strong Back

This workout can be performed once or twice per week. Because it is strength-focused, it utilizes big, multi-joint lifts enabling you to lift heavier loads. That’s not an excuse to let your ego call the shots — lift only what you can with solid form within the prescribed rep range.

Increase only when you’re comfortably handling the current load for the target reps. Add weight in small increments and always practice good form.

Weighted Wide-Grip Pull-up

• How to Do It: Perform the basic wide-grip pull-up as explained earlier, only this time you’ll be hanging a weight belt around your waist. Perform controlled reps without swinging your body. The added weight can strain your shoulders if you allow your form to get loose, so focus on staying tight throughout the rep.
• Sets and Reps: 3 x 4-6
• Rest Time: Two to three minutes between sets.

Deadlift

• How to Do It: Place a loaded barbell on the floor. Keep a flat back and squat down to reach the bar. Take an overhand grip just outside your knees. Begin the lift by pulling the bar up along your shins while keeping your back straight and your head up. Keep the bar in contact with your thighs as you stand up. Keep your spine straight throughout the motion. Avoid locking your knees at the top. Return the bar to the floor by reversing the motion.
• Sets and Reps: 5 x 4-6
• Rest Time: Three to five minutes between sets.

Pendlay Row

• How to Do It: The Pendlay row is performed much like the traditional bent-over barbell row (explained earlier) with one distinct difference. Every time you lower the weight, allow the bar to completely rest on the floor for a second before starting your next rep. This enables you to regroup your strength with a very short rest in between each individual rep.
• Sets and Reps: 4 x 6-8
• Rest Time: Three minutes between sets.

Muscles of the Back

The back is, overall, one of the largest muscle groups on the body. This is why building a more muscular back can dramatically change your overall appearance and strength.

The multiple muscles that cover the back are the reason why multiple exercises and multiple angles are necessary for complete development.

Latissimus Dorsi

The latissimus are the “wing-like” muscles on both sides of your back that give a wide appearance. Your lats function to extend and rotate your upper arm, during pulldowns, pull-ups, and rows.

Additionally, they stabilize the lower back when your arm is in a fixed position, such as during a deadlift.

Trapezius

The trapezius are the meaty muscles on either side of your neck. They also run from shoulder to shoulder on your back and partially cover your shoulder blades.

Your traps not only elevate your shoulders (in the classic shrug motion), they also function to retract your shoulders by pulling them back. When your shoulder blades are “pinched” together, the lower portion of the traps are highly activated.

Rhomboids

The rhomboids are relatively smaller, but no less important, muscles found on your upper back. They connect to the scapulae (shoulder blades) and primarily function to retract and stabilize your shoulder blades when your arms move.

Erector Spinae

The erector spinae, or spinal erectors, are a pair of symmetrical muscles running in a long column along the length of your spine.

They work to extend your spine (bending backwards) and they resist spinal flexion (bending forward). This is a major reason why rounding your back during weighted exercises can cause injury — when the load is beyond the erectors’ ability to prevent flexion. The erectors also laterally flex your trunk when acting on one side only, seen when holding a heavy weight in one hand.

How to Warm-Up Your Back

The back is a large muscle group requiring a comprehensive warm-up prior to your primary training routine. Warming up not only prepares each muscle for the work to come, it also increases blood flow to the overall area.

A good warm-up also primes your nervous system to stimulate muscle fiber contractions more efficiently, leading to more power and strength.

A Top to Bottom Back Warm-Up

• Lat Pulldown: Take a wide-grip at a basic pulldown station. Perform reps with a full range of motion, contracting the back in the bottom position and achieving a full stretch at the top. Perform two sets of 15 reps.
• Band Pull-Apart: Stand with your arms extended in front of your chest, with a palms-down grip on a resistance band. Keep a slight bend in your arms while pulling the band apart until it touches your chest. Hold for one second before reversing the motion under control. Perform two sets of 15 reps.
• Hyperextension: Lie face down on a back hyperextension machine with the pads on your hips. Lean forward and lower your upper body into a stretched position. Return upright to hold a straight line from your ankles to your shoulders. Perform two sets of 8 reps.
• Bent-Over Lateral Raise: Stand with your feet wider than shoulder-width, while holding a pair of light dumbbells. Bend forward at the waist, allowing the weights to extend down. Keep your back straight and maintain a slight bend in your arms. Raise both weights until your elbows are in line with your shoulders and then lower both under control. Perform two sets of 8 reps.

Attack the Back

There are several ways to build muscle and strength in your back whether it’s for building muscle, developing more strength, a dumbbell only workout, or even if you’re a beginner. No matter your goal, a comprehensive plan is a must when it comes to the complexities of the back. Try some of the workouts above and watch your back grow stronger, bigger, and more muscular than ever before.

Featured Image: MDV Edwards / Shutterstock

The post The Best Back Workouts for More Muscle, for Strength, for Beginners, and More appeared first on Breaking Muscle.

But then, you got a little older and developed a few aches and pains “out of nowhere”. It was somewhat freeing to swing open the gym doors, perform a bare minimum warm-up, and pile plates onto the bar while throwing caution to the wind. Things are a little different now.

It’s time to train like you’re 40 (or older). That doesn’t mean you need to join the Silver Sneakers group exercise class, but you’ll need to assess your recent progress, consider your overall health, and maybe even adjust your goals.

Editor’s Note: The content on Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

A New Outlook After 40

If you’ve been lifting for more than a few years, you’ll have maybe noticed the need to avoid a few exercises, lessen the loads, and work around some achy joints.

The mileage has started to set in from all those years of heavy lifting. You may find yourself talking about the heyday of your record lifts, how big you used to be, and how “kids these days” don’t know what they’re doing.

You’re just fooling yourself if you don’t realize you’ve crossed into new territory. If you crave longevity, functioning knees and shoulders, and still want to make appreciable progress towards having a great physique, you need to adopt a different mindset than you had 20 years ago.

Ask yourself these questions:

1. How much progress have you really made in the last six months? Or the past year? How about over the last five years?
2. After a workout, do you feel tired but good, or are you limping out of the gym with joint pain?
3. When you’re in the gym, are you trying to be the big man on campus and serve your ego or are you just trying to gain some muscle, drop some fat, and build some strength?

It’s important that you answer honestly because it will help define where you currently stand, where you’re going, and if you’ll get there.

There are a few factors that can have a huge influence on your results. If you started out young and had rapid gains, it’s most likely not going to be as easy at this point. You’ve probably built a lot of muscle early on and your system is more or less “used to” the type of hypertrophy training you’ve been performing.

Your hormones also go through a natural decline as you age, but that too can depend on a host of factors such as sleep quality, weight gain, stress levels, and activity levels. (1) But do not despair. There is hope for you yet.

If you’re new to hypertrophy-style training then, no matter your age, you’ll reap some pretty substantial gains in muscle since your body has never undergone such a program.

With that said, hypertrophy training requires a shift in perspective as opposed to that of pure strength or power training. With the latter, the concern is placed on numbers. Percentages of one-rep maxes, rep goals, and a careful eye to keep those numbers moving up. Hypertrophy, on the other hand, does take strength progression into consideration somewhat, but it is much more focused on achieving fatigue and recruiting (stimulating) more muscle fibers.

Many strength and power athletes are less concerned with their muscle size and more focused on lifting a big weight from point A to point B. Training for muscle mass, conversely, should be less focused on lifting big weights and more focused on training the body in a particular way to grow more muscle.

10 Rules to Build Muscle After 40

What’s a plan without a few ground rules? You may scoff at the idea that you’ll need to change anything at all. ‘All I need to do’, you think, ‘is train harder, eat more, and take more supplements.’

But remember those three important questions? If you answered them honestly, then you know you need to read on.

Be clear about your goals and expectations.

Write out what you currently want out of training and formulate realistic expectations. If you’ve wanted to build 24-inch pythons since the ‘80s but you’re hovering right around the 17-inch mark, it’s time to re-evaluate.

Think long-term.

By this age, you should have a pretty good idea about how you want to live the next phase of your life in and out of the gym. Workouts that have you limping around the office or a back too sore to pick up your kids may not be the best choice.

Patience.

Patience is one of the most powerful tools you can possess, but the trick is to actually put it into practice. Don’t be in a rush to reach your new goals. You have time. 

If it’s broken…

You may have once easily worked through beat-up shoulders or knees without much consequence. You’d just slap some muscle rub on it and get lifting. Now, the same approach may leave you sidelined for weeks or months. Never be afraid to ditch an exercise if it (literally) hurts more than helps.

Pay closer attention to your body.

Years ago, you may have trained before you were fully recovered from the previous workout or worked some body parts more often than others. As you age, you should be more connected to what’s going on with your body and treat it accordingly. Recovery is a tool, not a nuisance.

Learn to love lighter weight and strict form.

With a new perspective will come some old allies. To give your joints a break, you might be lifting a little lighter, but that means it’s the perfect time to practice impeccable form. Make it your new religion. Also, bumping your reps into the 10 to 15 range doesn’t mean they’ll be easy. You still need to apply intensity and shoot for muscular failure.

Don’t be too easy on yourself.

Turning 40 isn’t a green light to take it easy and opt for the 2.5-pound dumbbells while bragging about how awesome you once were. You’re still well-capable of getting through some intense and productive workouts, so don’t let yourself off too easily.

Cut out the fluff.

If you’re an experienced lifter, there’s likely been a fair share of fluff exercises that you just “had to” do. Whether it was something everyone else was doing or a new trick you saw in a magazine (remember those?), a lot of that stuff can be cut out. Just use the necessities, not the fads.

Don’t be a follower.

Social media is an SOB. It’s not low on crazy feats of strength and look-at-me exercises. Leave the high risk, ego-inflating trends to the TikTok generation.

Record. Record. Record.

If you’re not keeping a training log, start. Jot down exercises, sets, reps, weight used, and anything else you think might be important. You can’t build your house without keeping track of your plan.

The Right Exercises for More Size and Less Pain

Now let’s take a look at a few movements that might be doing more harm than good, even though they’ve been mainstays in the past. Don’t worry, though. You’re not doomed to trade beloved barbells for “safer” machines, start and end every workout with boring cardio, or make trips to the physical therapist for basic maintenance.

Squat

One of the most popular exercises of all time, the squat — front, back, or Zercher — is the unofficial grand marshal of leg mass. Unfortunately, it’s also made plenty of knees and backs suffer along the way. With too many bouts of pain, it’s then (maybe unfairly) thrown on the bad-for-you pile.

There may be a little bit more at play here than just a “bad exercise.” Ankle mobility is a problem with many whose knees cry out on every rep. With poor ankle mobility comes an unstable base which leads to painful knees and an overstressed lumbar spine. (2)

The Fix: If you’re reluctant to say goodbye to squats, at least perform daily stretches for your ankles. In the meantime, squat with your heels elevated on a plate to make the ankle angle less stressful. (3) You can also try front squats on for size. Still in pain? Bulgarian split squats will humble your ego in a heartbeat.

Bench Press

Much like the squat, the flat bench press has a similar reputation for delivering results, often at the price of tender shoulders and elbows. Probably the most ego-based lift ever invented, the bench press isn’t for everyone. If you’re able to bench with good technique but still have pain, there is hope.

The Fix: One mistake many lifters make is they angle their elbows too wide in the bottom position. This can put the shoulder joint in a very vulnerable position. To mitigate injury risk, angle your upper arms about 45-degrees from your torso and have the bar touch the lower portion of your pecs. This will place your shoulder in a much more stable position. If that still doesn’t do the trick, opt for dumbbells using the same angle for your upper arms.

Deadlift

The deadlift has long been viewed as a hallmark of sheer full-body strength. The mere thought of lifting a heavy load from the ground exudes raw power. However, many spines are pleading for the insanity to stop. Yes, the deadlift is a functional work of art, but time (and a ton of weight), can take its toll.

The Fix: One modification is utilizing a trap bar. This will prevent an overextension of your lumbar and shift more of the load onto your thighs, relieving lower back strain. If your gym doesn’t have a trap bar, mimic the movement by lifting dumbbells from blocks.

Shoulder Press

Whether it’s standing, seated, with a barbell, or with dumbbells, many lifters see the overhead press as an ego lift early in their lifting careers. Heavy loads and partial reps will eventually have their way with your shoulder joints and most of these lifters end up learning that metal beats flesh.

The Fix: Overhead pressing is a fundamental and functional move, so it’s understandable you’d want to find a way to keep it in your program. One of the best alternatives is to grab a pair of dumbbells and perform seated presses with a neutral (palms facing each other) grip. This will put your shoulders in a stronger and safer plane of motion by having your elbows pointing forward instead of out to the sides (which is their natural orientation). 

Pull-Up

The reason so many lifters don’t do pull-ups is because they say they can’t do pull-ups. Pull-ups are another functional movement and also one of the best muscle-builders ever. But what if shoulder pain won’t let you do them?

The Fix: Instead of opening up your chest and pointing your elbows out to the sides, contract your abs to pull your pelvis slightly forward. While you do this, point your elbows slightly forward as well. Remember the shoulder press trick? Same thing applies here, you’re just pulling upwards instead of pressing upwards. Using a neutral-grip also helps to keep you in a joint-friendly position.

Leg Press

Ah yes, the leg press. The one machine where anyone can look like a beast. Its short range of motion and angled sled allow you to pile on the plates and pretend to do some serious work. But, unbeknownst to many, this machine can cause some serious back and knee issues.

If you use too much range of motion and bring your legs down too far, your lower back can rise up off of the pad which “curls” your lower spine and exposes it to direct stress. Under load, a curved spine is in big trouble. Knee pain is another common issue, especially when pressing through your toes which causes shear stress to your patellar tendons.

The Fix: First, lighten the load. Next, once you sit down, pull your butt down and remain in contact with the pad at all times. You can avoid rolling your lower back up and off the pad by shortening your range of motion slightly (‘slightly’, being the keyword there).

Finally, be sure to push the plate with your heels. This is where our old friend ankle mobility comes into play. If you’re not quite there yet with your ankle range of motion, you can reinforce pushing through your heels by positioning your feet slightly higher on the platform which makes it more difficult to press with the toes.

You’re Not Done Yet

It’s said that wisdom comes through experience. At this age, experience is one of your biggest advantages. Training for hypertrophy after 40 doesn’t have to be some giant overhaul. All it takes is applying some wisdom, making some modifications, and swallowing your ego to get those gains rolling again. Just remember, you’re making adjustments now so you can keep stepping through the gym doors for plenty more years to come.

References

1. Henry A. Feldman, Christopher Longcope, Carol A. Derby, Catherine B. Johannes, Andre B. Araujo, Andrea D. Coviello, William J. Bremner, John B. McKinlay, Age Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Massachusetts Male Aging Study, The Journal of Clinical Endocrinology & Metabolism, Volume 87, Issue 2, 1 February 2002, Pages 589–598, https://doi.org/10.1210/jcem.87.2.8201
2. Fuglsang, Emil I.; Telling, Anders S.; Sørensen, Henrik Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat, Journal of Strength and Conditioning Research: November 2017 – Volume 31 – Issue 11 – p 3024-3033 doi: 10.1519/JSC.0000000000001872
3. Charlton, Jesse M.; Hammond, Connor A.; Cochrane, Christopher K.; Hatfield, Gillian L.; Hunt, Michael A. The Effects of a Heel Wedge on Hip, Pelvis and Trunk Biomechanics During Squatting in Resistance Trained Individuals, Journal of Strength and Conditioning Research: June 2017 – Volume 31 – Issue 6 – p 1678-1687 doi: 10.1519/JSC.0000000000001655

Featured Image: Rido / Shutterstock

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The age-old desire to build a strong, well-proportioned physique is still alive and well. Yes, the average gym-goer no longer yearns to build a monstrous, freaky, eye-popping body complete with gnarly veins, huge, stumpy legs and the inability to fit into a dress shirt.

But everybody in the gym still wants to build an appreciable amount of muscle and strength. And they want to actually see the results of their hard work without it being hidden under a layer of unwanted body fat.

Building an impressive physique not only grants external benefits such as strength, power, and an aesthetically pleasing structure. It also provides many internal benefits: confidence, increased self-esteem, and self-discipline, just to name a few.

But with all of the traffic out there regarding specific plans, protocols, and formulas, it’s easy to bang your head against the wall and fall into the black hole of frustration and confusion.

Drowning in information makes the temptation to throw in the towel even stronger.

Another trap is to become a plan jumper. Are you constantly switching from plan to plan without any real commitment to one for a significant period of time? Do you lack any real results from the last six months of training? How about the last year?

You might need to start over.

If what you are doing now is working, then by all means don’t stop. But if you’re the type I talked about above, then an intervention may be in order. You may feel comfortable in what you’re doing; you may be strong in certain areas and like that feeling; or you may just be a creature of habit and fear change.

Whichever category you fit into, you have to ask yourself a serious question: Is what I’m doing getting me closer to my ultimate goal?

The Forgotten Muscle-Building Secret

Step back from all of the noise, hype, and empty promises for a moment, and you may find the key to success in the gym staring you right in the face. It’s not some huge secret, it’s just been forgotten. Are you ready to hear it? Here it is:

The key to building muscle (or any other physical goal for that matter) is to commit wholly to any credible plan and practice discipline, consistency, and persistence with said plan. In other words, it really doesn’t matter what program you choose, as long as it is in line with your goals. It’s up to you to make it work.

Pick a plan—any plan—and stick to it for at least six months. Work at it, stay with it, and believe in it. After six months, then and only then can you switch things up or try something new.

What you really need in your training are the basics. Throw out all of the super-technical, complex and advanced techniques that just have you spinning your wheels. Some of them may be very effective ways to accelerate your training, but you need to relearn the basics and build a solid foundation first.

Start with the moves that enable you to use the most amount of weight and utilize the most amount of muscle mass. Multi-joint, compound exercises like bench presses, shoulder presses, pull ups, rows, deadlifts, squats, and dips are the big boys on the block and will give you the most bang for your buck. Steer clear of exercises like double biceps, high cable curls which yield little-to-no real results in the bigger scheme of things.

Training to Build Mass

Let’s take this step by step:

1. Choose how many days per week you will train. One of the best schedules is to train four times per week. With that in mind, shoot for Monday, Tuesday, Thursday, and Friday with Wednesday and the weekend off.
2. Next, choose your frequency. Training your entire body twice per week with a simple upper/lower split routine makes the most sense for a basic plan. That means chest, back, and shoulders on Mondays and Thursdays and arms and legs on Tuesdays and Fridays.
3. Exercise selection is next. You will want to choose no more than two exercises for larger body parts such as chest, back, and legs and no more than one for smaller areas such as arms, shoulders and calves. Just be sure they are those big, compound exercises we talked about, instead of the smaller isolation moves.
4. Determine volume (sets). Your total amount of volume need not be too high. We tend to do a little more where we excel and cut back on what is hard. Strive for an even playing field, and shoot for four to five sets per exercise. That should have you in and out of the gym in about an hour.
5. Choose a rep range. Traditionally, pure strength training follows a lower rep range of 2-6 reps, while hypertrophy (muscle mass) tends to sit in the 6-12 range. Depending on your goal, anywhere from 4-12 reps will be ideal.
6. Don’t forget about rest periods. This factor is one of the most influential in your training. For example, if hypertrophy is the goal, then rest periods of 45-90 seconds are best. Resting too long allows for less fatigue and more time wasted in the gym.
7. Commit to it. Without commitment, all of the planning you painstakingly laid out will be for naught. Make a promise to yourself that you will see this through for at least six months.

Nutrition for Mass Gain

Nothing is as complicated as the diet-marketing landscape. Every few months, there seems to be a new “greatest diet plan ever,” guaranteed to give you the results you’re after.

These plans always seem to be limiting in nature, in that they eliminate certain foods entirely or have you only eating at certain times of the day. Some will even go as far as letting you eat what you want after a specific time.

At the end of the day, a balanced diet that includes nutrient-dense proteins, plenty of vegetables and fruits, and some healthy fat sources is always the answer for long-term health benefits and muscle-building purposes. If the latest craze seems too good to be true, it probably is.

Let’s also take your eating plan step by step:

1. Determine how often you need to eat. Gone are the days of eating every two hours on the dot. That only creates too much stress and makes you a slave to your eating schedule. At the very least, make sure you are getting in three solid meals with a pre- and post-workout snack.
2. Start with protein. No, you don’t have to eat a whole chicken or 12 ounces of beef with every meal. Also, don’t rely too much on protein powder. Getting in about one gram per pound of bodyweight will do the trick. If you go slightly below, don’t sweat it. Get protein from chicken, lean beef, ground meat, fish, cheeses, eggs, protein powder (for post-workout) and Greek yogurt.
3. Don’t be afraid of carbs. The bottom line is that you need carbs if you want to build muscle. Be sure they are of the complex kind and avoid any added sugars. Go with rice (white and brown), potatoes (sweet and white), oats, green vegetables, fruits such as apples, bananas, and berries, and whole grain breads and pastas. Start with two grams per pound of bodyweight and then adjust as necessary.
4. Include the right kind of fat. You need healthy fats to balance out your mass gaining diet. Oils naturally found in fish, avocados, nuts, and nut butters are great choices. Shoot for around 0.5 grams per pound to start.
5. Pre- and post-workout nutrition. Its’s important to get in a little something prior to training, especially if you’re the nine-to-five type. This should include a lean protein and a complex carb to get you through your workout. Additionally, it’s a good idea to have some post-workout nutrition on hand immediately after training, which should include a fast-acting protein source and some quick digesting carbs to help the recovery process.
6. Schedule cheat days. What’s a mass-gaining eating plan without a cheat day? If your diet is relatively clean and full of the good stuff, take a meal or two on a weekend (not the whole day) and have anything you want. It will give you something to look forward to at the end of the week, and give you a much-needed mental break.
7. Stay consistent. As with training, you will need to stay consistent with the eating plan as well. A good day or two each week won’t cut it. If you want to pack on some serious muscle, every day counts.

Sample Basic Workout Plan for Muscle Mass

Let’s take a look at what it might look like to put this advice into action:

Note: The HIIT cardio can be performed either after your training session, or on an off day (Wednesdays and the weekends).

Sample Basic Nutrition Plan for Muscle Mass

The following eating plan is adequate for the average 180-pound lifter wanting to gain lean amounts of muscle mass. This is only an example, and should be adjusted to fit your specific needs.

Training Days

Meal 1 (breakfast)

• 3 whole eggs, scrambled or omelet-style
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or ½ cup (dry) oatmeal mixed with skim milk

Meal 2 (lunch)

• Chicken breast salad with ½ avocado and vegetables with an oil-based dressing
• 1 small baked potato or sweet potato or 1 cup cooked rice

Or

• 2 slices or wheat bread, 4 ounces of deli meat, 2 slices of deli cheese, low-fat mayo or mustard, and 1 piece of fruit

Pre-workout

• 1 apple, banana, or other fruit such as blueberries
• 1 cup of Greek yogurt or 1 scoop of whey protein powder
• Handful of mixed nuts

Post-workout

• 1 cup of blueberries or a banana or other piece of fruit
• 1 scoop of whey protein powder

Meal 4 (dinner)

• 4-6 ounces of fish, chicken, ground meat, or turkey
• As much green vegetables and salad as you want
• 1 small potato or 1 cup cooked rice

Non-Training Days

Meal 1 (breakfast)

• 3 whole eggs, scrambled or omelet-style
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or ½ cup (dry) oatmeal mixed with skim milk

Meal 2 (lunch)

• Chicken breast salad with ½ avocado and vegetables with an oil-based dressing
• 1 small baked potato or sweet potato or 1 cup cooked rice

Or

• 2 slices or wheat bread, 4 ounces of deli meat, 2 slices of deli cheese, low-fat mayo or mustard, and 1 piece of fruit

Meal 3 (snack)

• 1 apple, banana, or other fruit such as blueberries
• 1 cup of Greek yogurt or 1 scoop of whey protein powder
• Handful of mixed nuts

Meal 4 (dinner)

• 4-6 ounces of fish, chicken, ground meat, or turkey
• As much green vegetables and salad as you want
• 1 small potato or 1 cup cooked rice

Building Muscle Isn’t Complicated

Packing on lean muscle mass isn’t rocket science. It’s rather basic, really. All it takes is a commitment from you, some discipline, and the practice of day-to-day consistency.

In time, you will have built an impressive foundation, and more importantly, a sense of how your own body works and what you need to do for a better physique. Pick a plan, stick with it, keep it simple, and reap big rewards.

If your training plan isn’t working, the problem might be you:

Stop Being So Fragile: Push Harder and Overreach

The post Simplify Muscle Development by Simplifying Your Workouts appeared first on Breaking Muscle.

There is no better way to highlight these goals than to adopt a hypertrophy-based resistance training program. This type of training, also known as bodybuilding (referring to actually building the body’s musculature, not the sport), has ebbed and flowed over the years.

Functional cross training, weightlifting, and even powerlifting have stolen the spotlight as of late. But bodybuilding is making a comeback, and for good reason.

With the goals of building muscle, increasing strength, and stripping away body fat, there is no better method of training than bodybuilding to restructure your physique.

This guide will provide the foundation and building blocks regarding these goals. Whether you’re a newbie, or someone who simply wants to clean the proverbial slate and start anew, this is for you.

What Is Bodybuilding?

There are many meanings of the term bodybuilding. One that comes instantly to mind is the sport. Big, enhanced mass monsters that tremble the ground they walk on, lift tons (literally), and get winded going up a flight of stairs.

Of course, there are other areas of the sport such as natural bodybuilders, physique competitors, and pro and amateur levels of contests.

The other side is the noncompetitive, recreational enthusiasts. Even within this niche, you have those who simply love training and the challenge while you also have those who use it as a viable tool to reshape and re-sculpt their bodies.

This guide is dedicated to those who want to naturally reshape their bodies by building solid, quality muscle and either maintain or lose body fat in the process.

Hypertrophy style resistance training is the most efficient, optimal way to achieve reengineering your physique and transform your shape.

Part 1: Workouts to Build Muscle Mass

The first item on your to-do list will be to jump straight into a kick-off training plan to get you accustomed to this type of training. No, this shouldn’t be something only for those who live in the gym. Consider it your break-in plan for your first four weeks of training under this style.

Some things to consider before starting:

• This program mainly focuses on hypertrophy (building muscle mass). This will be a different practice than one of building pure strength or power.
• You’ll need to keep a keen eye on the clock regarding rest periods between sets. They will be shorter than you’re accustomed to.
• Proper form will be a must in order for the program to be successful. No jerking, bouncing, or heaving the weight up just for the sake of finishing a lift.
• Don’t think of this as a program where you’re lifting weights. Think of it as a muscle training session. Focus on working your muscles rather than lifting from point A to point B.
• Don’t keep a lift in the program because someone said you needed to do it if it causes pain or injury. Not everyone is built the same, so feel free to substitute where necessary.
• Perform the following plan for four weeks on nonconsecutive days such as Mondays, Wednesdays, and Fridays or Tuesdays, Thursdays, and Saturdays. Take a rest day between each training day to give your body time to rest, recuperate, and build muscle.

The 4 Week Kick-Off Training Plan

After you complete the kick-off plan, you may either want to continue with that plan for an additional four weeks or have the desire to move on to something a bit more intermediate in nature and adopt yet another program.

The key, however, is to coax your body into adapting to a new program without pushing beyond your limits, overtraining, and burning out. Additionally, there are a few important things to keep in mind when building out your program.

How to Build Your Mass Training Program

Let’s take this step by step. I’ll also present an example as we go along to illustrate an effective training program you can use immediately.

1. Choose how many days per week you will train. One of the best schedules is to train four times per week. With that in mind, shoot for Monday, Tuesday, Thursday, and Friday with Wednesday and the weekend off.
2. Use a simple split routine. Keeping with the basics theme, train your entire body twice per week with a simple split routine. So, for example, that means chest, back, and shoulders on Mondays and Thursdays, then arms and legs on Tuesdays and Fridays.
3. Exercise selection is next. You will want to choose no more than two exercises for larger body parts such as chest, back, and legs and no more than one for smaller areas such as arms, shoulders, and calves. Just be sure you use exercises from the mass builder list instead of smaller, isolation moves.
4. Determine the volume (sets). Your total amount of volume need not be too high. We tend to do a little more where we excel and cut back on what is hard. Conduct an even playing field and shoot for four to five sets per exercise. That should have you in and out if the gym in about an hour.
5. Choose a rep range. Traditionally, pure strength training lends to a lower rep range of two to four or six reps, while hypertrophy (muscle mass) tends to sit in the six to 12 range. Depending on your goal, anywhere from four to 12 reps will be ideal for either goal.
6. Don’t forget about rest periods. As a long, forgotten practice lost in this world of mobile technology distraction, this factor is one of the most influential in your training. For example, if hypertrophy is the goal then rest periods of 45 to 90 seconds are best. Resting too long allows for less fatigue and more time wasted in the gym.
7. Commit to it. Lastly, you will need to commit to your plan. Without commitment, all of the planning you painstakingly endured will be for naught. Make a six month promise to yourself that you will see this through.

When you’ve developed some semblance of strength and coordination you can advance onto the program below for 12 weeks. You’ll notice that this plan is split into two main days.

One in which your chest, back, and shoulders are trained on one day and your legs and arms on the next. Here, you’ll train no more than two days in a row before taking a rest day for repair and growth.

The 12 Week Plan

* Note: The HIIT cardio can be performed either after your training session on an off day (Wednesdays and the weekends).

Teens Versus the Over 40 Crowd

If you’re reading this and happen to have a 1 as the first number in your age, then start here.

As a teenager, you’re new to training. Instead of going straight in head first, you’ll need a break-in period of practice. Your nervous system isn’t quite ready to go all out and lift in the gym.

Instead, you’ll need to put in the work, build pathways, and correct your form and function for the basic lifts before moving on to something advanced. Here are a few timeless principles to adhere to from here on out:

1. More Compound, Less Isolation. Yes, this sounds like a broken record and straight out of the “no duh” handbook, but it needs to be stressed again and again. As so many lifters migrate to concentration curls and machines that meticulously isolate every muscle fiber, I feel the message of compound, multi-joint exercises has gotten lost.
2. Progression Is King. This principle is key when you want any change to occur. Utilize progressive overload with moderate weights and reps. It’s fine to go heavier or lighter some days as long as you’re moving the needle forward.
3. Practice Form and Function. As another simple, but seldom followed, rule practicing correct form is one thing but the act of executing the proper function is new to many. This is the ability to brace, contract, and move certain areas of the body as it pertains to the movement. For example, the deadlift has many things that need to take place other than just lifting the bar off the floor. Hips, core, shoulder girdle, and other key components must take place.

Rules to the Teen Training Program

Perform the following program three non-consecutive days per week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). Feel free to perform cardio or other recreational activity on non-training days.

• Pay attention to warm up periods to include general warm-up (walk, jog, jump rope) and specific warm up sets for each area trained.
• Pay close attention to rest periods. This is one of the most abused aspects of training but has a major impact on progression.
• Remember to practice both proper form and function. Take your time to do it right.
• Feel free to switch up exercises when you need to. The simplicity principle still applies regarding avoiding overthinking.
• Stay on the program for at least four weeks, preferably six. This will enable your body to adapt and see results. After four to six weeks, take a few days off from weight training and then run the program again if you prefer.

The Over 40 Crowd

If you’re the typical 40-year-old, you have a full-time job, a family, and other social obligations that preclude you from attending to training as you once did in your teens.

You now have a busier lifestyle and unpredictable schedule complications. There’s a good chance that what you want to accomplish with your training has shifted, as well. You no longer wish to be the biggest, “baddest” dude in the gym. You simply want to add some muscle, lose some fat, and do it all pain free.

Comparing yourself to (potentially much younger) fellow gym members is a potential pitfall. The onslaught of gym bros on social media can play with your head.

You were once young, too, and got away with doing sketchy things in the gym. Allow the wisdom of your age to overpower your ego and nostalgia. Don’t go down the black hole of following others as they throw caution to the wind—especially those 20 plus years your junior.

We all know (and bemoan) that our metabolisms slow as we age. Beyond putting on a few pounds, this will have a direct effect on your recovery ability. But that isn’t a death sentence.

You can still practice habits to get optimal results and improve metabolism, recovery, and progress. If you’re the seasoned lifter, you’ll have the advantage of only needing to tweak a few things, since you’ve built a solid foundation.

On the other hand, if you’re a newbie, you’ll need to develop healthy and effective habits from the start, so that you can reap some big rewards and stay injury-free.

The 40-Plus Training Plan

This program can easily fit into four days out of every week—Mondays, Tuesdays, Thursdays, and Fridays. You can either treat Wednesdays and the weekends as rest days or partake in recreational activity or active recovery such as walking, jogging, swimming, or biking, for example.

You can choose any schedule you like, just make sure you aren’t training more than two days consecutively.

End each day with a thorough stretching session and perform the program for four to six weeks. After that either take a week off from training, but remain active, or cut back on volume and intensity for a week before restarting the program.

Warm-up

• Perform two rounds 10 reps each of the following warm-up circuit:
• Squat jump
• Push up
• Alternating lunge
• Inverted row
• Bicycle crunch

Do Women Need to Train Differently?

In a word, no. Muscle is muscle. The main difference between men and women is hormones—with men obviously possessing more testosterone than women.

With testosterone being the driving force enabling one to put on muscle and increasing strength, women are at a slight disadvantage when it comes to limits of development.

With that said, regarding exercise selection, programming, and set and rep schemes, there really is no reason to differentiate programs for men versus women.

Basic resistance training should be geared with everyone in mind and to draw a line between genders just isn’t necessary when looking at the big picture.

Part 2: Nutrition to Build Muscle Mass

Nothing is as complicated as the diet marketing landscape that seems to rear its ugly head around every corner.

Every few months there seems to be a latest and greatest diet plan guaranteed to give you the results you’re after. These plans always seem to be rather narrow-minded in that they eliminate certain foods entirely or have you only eating at certain times of the day. Some will even go as far as letting you eat what you want after a specific time.

At the end of the day, a balanced diet that includes nutrient dense proteins, plenty of vegetables and fruits, and some healthy fat sources is always the answer for long-term health benefits and muscle building purposes. If the latest craze seems too good to be true, it probably is.

How to Build Your Mass Eating Plan

Let’s also take your eating plan step by step. As with the training plan, I’ll also provide an example eating plan so you have a real takeaway to put into action.

1. Determine how often you need to eat. Gone are the days of eating every two hours on the dot. That only creates too much stress and, not to mention, you become a slave to your schedule. At the very least, make sure you are getting in three solid meals with a pre and post-workout snack.
2. Start with protein. No, you don’t have to eat a whole chicken or 12 ounces of beef with every meal. Also, don’t rely too much on protein powder, either. Getting in about one gram per pound of body weight will do the trick. If you go slightly below, don’t sweat it. Get protein from chicken, lean beef, ground meat, fish, cheeses, eggs, protein powder (for post-workout), and Greek yogurt.
3. Don’t be afraid of carbs. The bottom line is that you need carbs if you want to build muscle. Be sure they are of the complex kind and avoid any added sugars. Go with rice (white and brown), potatoes (sweet and white), oats, green vegetables, fruits such as apples, bananas, and berries, and whole grain breads and pastas. Start with two grams per pound of bodyweight and then adjust as necessary.
4. Include the right kind of fat. It’s a no-brainer that you need healthy fats to balance out your mass gaining diet. Oils naturally found in fish, fish oil supplements, avocados, nuts, and nut butters are great choices. Shoot for around 0.5 grams per pound to start.
5. Pre and post-workout nutrition. It’s important to get in a little something prior to training, especially if you’re the nine to five type. This should include a lean protein and a complex carb to get you through your workout. Additionally, it’s a good idea to have some post-workout nutrition on hand for immediately after training which should include a fast-acting protein source and some quick digesting carbs to help the recovery process.
6. Schedule cheat days. What’s a mass gaining eating plan without a cheat day? If your diet is relatively clean and full of the good stuff, take a few meals on a weekend and have anything you want. Not the entire day, but just for a meal or two. It will give you something to look forward to by the end of the week and give you a much needed mental break.
7. Stay consistent. As with training, you will need to stay consistent with the eating plan, as well. A good day or two each week won’t cut it. If you want to pack on some serious muscle, then every day counts.

Sample Basic Muscle Mass Nutrition Plan

The following eating plan is adequate for the average 180 pound lifter wanting to gain lean amounts of muscle mass. This is only an example and can be adjusted to fit your specific needs.

Training Days

Meal 1 (breakfast):

• 3 whole eggs scrambled or omelet-style
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or ½ cup (dry) oatmeal mixed with skim milk

Meal 2 (lunch):

• Chicken breast salad with ½ avocado, vegetables, and an oil-based dressing
• 1 small baked potato, sweet potato, or 1 cup rice, cooked

Or

• 2 slices wheat bread, 4 ounces of deli meat, slices of deli cheese, low-fat mayo or mustard, and 1 piece of fruit

Pre-workout:

• 1 apple or other of fruit, such as blueberries or banana
• 1 cup of Greek yogurt or 1 scoop of whey protein powder
• Handful of mixed nuts

Post-workout:

• 1 cup of blueberries, medium banana, or other fruit
• 1 scoop of whey protein powder

Meal 4 (dinner):

• 4-6 ounces of fish, chicken, ground meat, or turkey, as many green vegetables as you want, salad, 1 small potato, or 1 cup rice, cooked

Non Training Days

Meal 1 (breakfast):

• 3 whole eggs scrambled or omelet-style
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or ½ cup (dry) oatmeal mixed with skim milk

Meal 2 (lunch):

• Chicken breast salad with ½ avocado, vegetables, and an oil-based dressing
• 1 small baked potato, sweet potato, or 1 cup rice, cooked

Or

• 2 slices or wheat bread, 4 ounces of deli meat, slices of deli cheese, low-fat mayo or mustard
• 1 piece of fruit

Meal 3 (snack):

• 1 apple or other fruit such as blueberries or banana
• 1 cup of Greek yogurt or 1 scoop of whey protein powder
• Handful of mixed nuts

Meal 4 (dinner):

• 4-6 ounces of fish, chicken, ground meat, or turkey, as many green vegetables as you want, salad, 1 small potato, or 1 cup rice, cooked

Part 3: Exercises and Variations

Now that you have a solid foundation of training and nutrition in place, it’s time to get a quick primer on the exercises included and their variations. Of course, feel free to replace certain exercises with ones that you deem more effective and that pose less of a potential risk of injury.

As stated earlier, some exercises are just more comfortable than others in regard to your own specific body structure, limb length, strengths, and weaknesses.

Now, let’s break down each body part into groups and mention a few tips and techniques to look out for.

Chest

• Flat and incline bench barbell presses: Grasp the bar a few inches beyond shoulder width with an overhand, closed grip (thumb around the bar). Lower the bar slowly to around mid-chest level and pause at the bottom without bouncing. Press the bar back up until your elbows are just about to lock out. Keep your elbows slightly bent at the top and then return back down under full control.
• Dumbbell press variations: You can also perform chest presses with dumbbells on either the flat or incline bench. The same rules apply here, only now you’ll have the added challenge of controlling two independent dumbbells. Lower them by the sides of your chest and then press back up and in without clanging the dumbbells together.

Back

• Chin ups and pull ups: There are many variations of each of these back exercises, however, a simple chin up is one where you’ll take an underhand grip and pull your chin up and over the bar. For pull up variations (wide, medium, and close grip) take an overhand grip and pull your chest toward the bar pulling with your elbows.
• Inverted rows: For those who have trouble with traditional chin ups and pull ups, this row variation will serve as a nice substitute. Adjust a parallel bar around hip height and take a lying position underneath. Grasp the bar just beyond shoulder width with an overhand grip and keep your entire body rigid from head to toe. Pull up until your chest touches the bar maintaining that rigid body line and then lower yourself slowly back down.
• Barbell and dumbbell rows: For barbell rows, position your upper body in a 90 degree angle to your legs until it’s parallel with the floor. Pull the barbell to your midsection while maintaining the bent-over position. For the dumbbell version, either grasp two dumbbells and execute the same as the barbell version by pulling the dumbbells to your sides or try the single arm variation. Bend over and grasp a dumbbell with one hand and hold onto a stable structure with the other. Perform as you would with the double arm version and switch back and forth between sides.

Shoulders

• Barbell and dumbbell presses: In an upright seated or standing position, grasp a barbell with a slightly wider than shoulder width overhand grip. Start with the barbell just under your chin and press straight up. Once you’ve cleared your head, push your head through so that the barbell ends up overhead. For the dumbbell version, position the dumbbells on either side of your head to start just above your shoulders. Press up and overhead without clanging the dumbbells together. Return slowly.
• Upright rows: Grasp a pair of dumbbells in front of your thighs, palms facing back. With your elbows, pull the weight up along your body until your elbows are above your hands and the weight will now be under your chin on either side of your face. Return slowly and repeat.
• Side and bent-over lateral raises: For side lateral raises, grasp a pair of dumbbells hanging by your sides. Lift each dumbbell to your sides until they are straight out to each side at shoulder level. Return slowly and repeat.
• The Arnold press: This unique exercise starts with a pair of dumbbells in the up position of a dumbbell curl—the weight curled up close to your shoulders. Press up and simultaneously rotate the dumbbells from a knuckles forward to a palms forward position as you press overhead. Reverse the movement on the way down and repeat.

Legs

• Back squats: With a loaded barbell on your back, descend with the weight as if you were going to sit on a low stool below your hips. Keeping your back straight and your core tight, pause at the bottom and then press back up using your hip and thigh power without locking your knees.
• Leg presses: Affix the leg press seat so that your upper body and legs form a 90 degree angle. Lower the weight sled down just before your hips come off the seat and torque your lower back. Press back up in a controlled manner without locking your knees.
• Bulgarian split squats: This unique exercise with relieve those who find back squats to be problematic for their backs.
• Lunges: With a loaded barbell or dumbbells in each hand, step forward forming a 90 degree angle with your knees and then drive your body back up to the upright position. Either perform reps for alternating legs or for one leg at a time.
• Romanian deadlifts: With a loaded barbell, or a pair of dumbbells, and with unlocked but rigid knees, hinge at your hips and keep your back as straight as possible. Feel a deep stretch in your glutes and hamstrings. Reverse direction, keeping rigid knees to the starting position.
• Lying leg curls: Lie down on the lying leg curl machine with your knees in line with the cam of the rotating arm. Curl the weight up slowly and under control while resisting the urge to swing it up. Lower back down slowly and under control.
• Standing calf raises: Once under the shoulder pads of the machine keep your knees slightly bent but rigid. Lower your heels down for a deep stretch. Pause for a moment before lifting back up for an intense contraction. Resist bouncing.
• Seated calf raises: As with the standing version you’ll perform these in a similar way, however your knees will be in a fixed bent position. Again, resist bouncing.

Arms

• Barbell and dumbbell curls: Hold a barbell with an underhand grip shoulder width apart with the bar in front of your thighs. With your elbows fixed to your sides, curl the weight up until you achieve full contraction before slowly lowering the weight back down. For the dumbbell version, hold each dumbbell against your sides with palms facing in. Begin curling the weight up while simultaneously rotating your wrists forward (supinating them). Come up toward your shoulders for a contraction before reversing the motion back down.
• Incline dumbbell curls: Perform this the same way as dumbbell curls above except that you’ll be sitting back on an incline bench with your arms hanging down on each side for a biceps stretch.
• Parallel bar triceps dips: Use a parallel bar set up and take an overhand neutral grip on each bar. Start in an upright position with your elbows locked and straight upper body. Lower your body while keeping the upright position until your elbows make a 90 degree angle. Reverse direction and repeat for reps.
• Close-grip bench presses: Lie down on a bench and take a shoulder width grip on a loaded barbell. Lower the weight with your elbows by your sides the entire time. Touch your chest (don’t bounce) and reverse the movement.
• Lying triceps extensions: Lie down on a flat bench holding a loaded barbell or two dumbbells directly overhead. Bending only at your elbows, lower the weight toward your forehead. Stop just before the bar touches, then reverse the movement to the starting position.

Put It to Practice

Packing on lean muscle mass isn’t rocket surgery. It’s rather basic, really. All it takes is a commitment from you, some discipline, and the practice of day-to-day consistency.

In time, you will have built an impressive foundation and, more importantly, a sense of how your own body works and what you need on your personal journey for a better physique. Pick a plan, stick with it, and reap big rewards.

The post Bodybuilding 101: Sculpting a Powerful Physique appeared first on Breaking Muscle.

Say the word “exercise,” and the push up inevitably will be thought of as the movement of choice. For decades and possibly centuries, men have pointed to the push up as a true test of strength, not to mention machismo. How much simpler can it get than to just drop to the ground and start pumping away?

Related: The Best Chest Workouts for Muscle Mass, Strength, and More

How many push ups can you do? 20 or 30? 50? More? Maybe you’re one of the unlucky souls who can only manage five reps with questionable form.

Say the word “exercise,” and the push up inevitably will be thought of as the movement of choice. For decades and possibly centuries, men have pointed to the push up as a true test of strength, not to mention machismo. How much simpler can it get than to just drop to the ground and start pumping away?

Despite all that, the push up has weaved its way in and out of the realm of fitness over the years. The military and other services have used it as an integral part of fitness testing, but it has all but disappeared from the muscle-building radar. 

Whether you’re a functional fitness freak, a diehard, old-school guru or just want to include this classic move to your current program, the push up is one powerful addition to any workout plan.

With benefits ranging from optimizing local muscular endurance to increasing overall stamina, core strength, and stability, it’s insane not to include this exercise.

Since the fitness pendulum has swung in favor of bodyweight training, you may have the desire to improve on your push up prowess. Along with pull ups, dips, sit ups, muscle ups, and pistol squats, push ups test real-world, authentic strength and stability, and are a testament of total body control.

Increasing reps, strength, and muscular endurance should be a top priority for a standalone bodyweight program, and a big part of any strength routine.

8 Weeks of Push Up Power

Below is an eight-week program guaranteed to increase your push up power. Adopting a serious, regimented program will ensure that you will progress on this classic, yet effective muscle-building exercise.

For the duration of this program, cut down on heavy presses and flys. Maxing out on the bench press and other heavy compound movements may need to take a backseat for a while. Also, flys tend to stress the shoulder joints considerably, so nix them for now.

Since strength and stability of the abdominal area are important factors in the push up, make sure to include plenty of work for your midsection. If you are weak in this area, you will tend to bow and bend at the waist.

For the entirety of this program, ensure you execute each and every rep with proper form and technique. Hands slightly wider than your shoulders, lower down until your chest touches the floor and then press back up while maintaining a straight spine and tight core.

Weeks 1 and 2

The first step is to perform a short pre-test. Perform as many push ups with good form without resting at the top or bottom of the movement. Record your results.

This will be your baseline. If you have trained your chest shoulders or triceps recently, be sure to space your pre-test far enough away so that you are fresh enough to give your best effort.

• To start your program, choose a high number of push ups as a goal. Start with about four times your max number from your pre-test. For example, if you achieved 20 reps, your new goal will be 80. Now you will perform as many sets as it takes to make it to 80 total reps. You may reach 20 on your first set, 15 on your second, 12 on your third and so on, as long as you reach the total goal.
• For the first week, rest one minute between sets. During the second week, reduce rest to 30 seconds. Also, work to reduce the number of total sets it takes to reach your total.
• Do this routine at least twice per week.
• If you want to add in some assistance training be sure to include bench press, close-grip bench press, shoulder press, front raises and dips. But remember, don’t go super heavy.

Weeks 3 and 4

By now you’re performing quite a few reps with reduced rest. For the next two weeks, you’ll increase frequency, total reps, and keep your rest to a minimum. You will effectively be improving your overall muscular endurance and stamina.

• Increase your frequency to three times per week. By now, you should be getting used to training more times per week, so don’t worry about your strength training sessions getting in the way of your push up program.
• Increase your total reps even further to around 150% of your original goal. For the example above, your new total number of reps should be 120. It may seem like a high number, but just do as many sets as it takes to get to that new goal.
• Rest should stay at 30 seconds or less. Your goal should be to close the gap between sets so you can perform more reps per set.
• Stay strict with form and technique.

Weeks 5 and 6

For the next two weeks, you will again increase frequency, reps and reduce rest time. Since you will most likely be getting into the high rep ranges, you can also start using a few alternative hand placements and angles.

• Increase frequency to four times per week.
• Reduce rest time by 15 seconds between sets.
• Increase total reps by another 50% of your original number. For the above example this would be 160.
• Experiment with different hand placements and elbow angles; narrow, wide, elbows out, elbows by your sides, etc.
• This can’t be stressed enough: keep your form in check. This is no time to rush through reps and sets for the sake of getting more reps.

Weeks 7 and 8

The final two weeks will be challenging to say the least, especially if you are supplementing with your regular resistance training program. Increase frequency and total reps once again while decreasing rest. Add in a few new and challenging ways to perform the push up to increase the intensity.

• Increase frequency to five times per week.
• Keep rest periods to 15 seconds or less. You could start by resting only a few seconds for the first few sets and then increase closer to 15 seconds as you move through later sets.
• Total reps will increase another 50% based on your original number. Yes, for the example above, your new number would now be 200.
• Continue to utilize the different hand placements and elbow angles.
• Include several sets of feet-elevated push ups and hands-elevated push ups.
• Again, keep your form in check.

Test time

Now it’s time for your post-test. Do it exactly as you performed your pre-test. This time, you should see a significant increase in reps and an increase in general strength, power, and shoulder stability.

After the eight weeks, sit back and reap the rewards of your increase in strength and push up performance. You can either maintain your current level, or start the program all over again for a new challenge.

Typewriter Push Up: A Challenging Push Up Variation.

Got cranky shoulders?

Simplifying Shoulder Health for Strength Athletes

The post 8-Week Workout Plan for Push Up Strength and Power appeared first on Breaking Muscle.

Is it just me, or does it seem like all of the talk about fat-loss for the over 40 population is all about pills, powders, and potions? Why doesn’t anybody want to talk about good old-fashioned training and proper, balanced eating? It’s much more common to see remedies from the supplement industry making headlines, versus taking the challenge into your own hands and working toward a more practical and proven solution.

The fact is that training your body will have direct and immediate effects on not only your health, but also the aesthetics of your physique. More muscularity, lower body fat levels, and a general sense of athleticism will show through when proper training is carried out. It’s much like a student in school; the more they study and pay attention in class the better their grade.

No magic tricks, no hacks, just hard work and discipline.

Fat-loss for the over 40 crowd isn’t any different. Yes, stress levels, responsibilities, nutrition, sleep quality, and a host of other factors can and will affect outcomes, but those are factors at any age. It’s time to suck it up, make better choices and get busy.

Plan to Succeed

You aren’t the same person at 40 (or above) as you were at 20. Job responsibilities, marriage, kids, social obligations, and the general time crunch of modern life all tug at every ounce of your being, every waking moment. Since you can’t (and shouldn’t) shirk your family obligations, you must learn to manipulate stress levels, improve time management, and increase self-discipline. All it takes is a little planning. Below are some guidelines to make sure you get the most from every hectic day:

• Schedule like a beast: With a full agenda every day, you will have to plan. There’s no way around it. If the only time you have to train is the morning, do it. Set your alarm, get up and get after it. Stick to your schedule until it becomes an integral part of your day, and becomes second nature.
• Choose and charge: When it comes to picking a program, choose one and get going. Don’t become a victim of analysis paralysis, researching every single program and piece of advice on the internet. That is a subconscious stalling tactic. Pick one, and then squeeze everything you possibly can out of it and don’t look back. I’ll provide a sample program later in this article.
• Make every second count: The gym, even your home gym, isn’t a social hangout. It’s a place to get your work done. Be friendly, but be busy. If you have a finite amount of time to train, then adopt some new best friends such as supersets, compound sets, and circuits. These will allow you to be as efficient as possible without sitting around staring at your phone to kill time.
• Track like the NSA: How can you build a house without a blueprint? You need a plan and a way to track your progress. I recommend a paper notebook. Yes, it sounds old-fashioned, but tracking on your phone tempts distraction too much. Keep track of reps, sets, weights, how you felt that day, and anything else you feel is important. Not every day will be a homerun, but you will start to see trends in your progress that you can quickly adjust if necessary.
• Endure the hard stuff: When faced with a setback or hardship some gym-goers simply throw in the towel and give up. The trick is to keep at it, endure, and outlast the setback. Eventually you will succeed. If you plateau in any aspect of your progress, make a pledge to stick with it, no matter how long it takes. The body isn’t a machine that operates under exact parameters. It will ebb and flow. You just need to stay the course.
• Listen to your body: There is a huge difference between good pain and bad pain. Lungs and muscles burning, fatigue during training, and your will being challenged are all good signs. Sharp, stinging, aches and pains are more serious. Know when to dial it back. Don’t wimp out if you’re just feeling tired or unmotivated, but trust your body when it says to take an extra rest day or not go as hard.
• Don’t get bored: Having goals is great. We often imagine the joy once we achieve what we set out to do. But the process should be enjoyable as well. If it isn’t, then either find a way to make it fun or find another way altogether. This isn’t to say that training should be a cakewalk, but joy can and should be derived from challenge. Look to the challenge for inspiration, motivation and the desire to succeed. Once you do that you’ll never be at risk of becoming bored or disinterested.

Ditch the Treadmill

The challenge of fitness over 40 isn’t just the limited number of hours in the day. Chances are, you may not be in the type of shape you once were. At 20, you could go to the gym on little sleep and less than optimal eating habits and just kill it. Now you may need a kick in the pants just to make it to the gym. Plus, your body may not respond like it used to either.

You don’t have to resign yourself to long, boring hours slogging away on the treadmill. Fat-loss training is more about programming your body to be a fat-burning machine, rather than simply trying to burn some calories during training. The key is a plan that will stimulate fat loss and set your metabolism in motion, so it can become more efficient and effective at processing nutrient-rich foods for the long term. In other words, don’t think of just burning fat in the gym, think of revving your metabolism to work as a calorie-burning furnace throughout the entire day.

Yes, traditional cardiovascular training is beneficial. It’s healthy for your heart and circulatory system, but it’s only a small piece of the puzzle. You can get fat-burning effects from almost any mode of training: intervals, resistance, specialized conditioning, etc. Being chained to the treadmill is not required.

Diet Changes After 40

Diet plays a pivotal role in the business of getting lean. What is great training without optimal food intake to recover, grow muscle, and burn fat? It’s like having an exotic sports car and filling it up with low-grade, cheap gas. Your body is no different. So how does the diet for the over-40 trainee differ from their younger self?

(Source: Precision CrossFit)

The short answer is, not much. But changes can and do occur. A carb is still a carb, but you may need to adjust a few things in order to compensate for things like a lessened recovery ability and metabolic rate. The good news is, you aren’t the average sedentary Joe. The fact that you train and eat right will go miles toward keeping you on the right side of the curve for your age. Supplement companies all clamor to sell you products promising a healthier, more youthful existence. But the reality is that nothing will affect your overall health and wellbeing more than proper eating and exercise.

I’m not going to spell out an exact eating plan, as everyone will have their own particular requirements. But I will list a few general guidelines to help you devise your own plan. These are generalized suggestions, and may not be suited for every individual over 40, but they are the key points that I’ve found helpful throughout my time north of 40:

• Watch those carbs: You can’t scarf down an entire pizza and a six pack like you did in your college days, and still see your own six pack. Watch carbs, especially added sugars, and focus on whole grain, complex varieties such as rice, oats, potatoes, and plenty of veggies.
• Fat can be a great ally: Healthy fats work wonders when carbs are on the low side. Healthy fats such as olive oil, avocado, and nuts and nut butters will give you energy for training. But since each gram contains nine calories (more than twice that of carbs and protein), it’s easy to overindulge. Increase healthy fats only when going low on carbs.
• Protein still rules: Protein was king 20 years ago, and not much has changed. The only difference is that you need to space out your intake, since you may not have the gut to eat big all the time. Eat a moderate portion and allow it to digest for a while before getting more.
• Keep up that frequency: Smaller meals tend to be easier on your digestive system, and that will mean more frequent eating. Additionally, you’ll feel lighter on your feet after a meal, instead of lying on the couch loosening your belt.
• Keep it realistic: The days of massive cheat meals have probably passed. No matter what you see on so-and-so’s Instagram, the average 40-plus lifter can’t get away with piles of pancakes and buckets of eggs and bacon. Stay the course throughout the week. Treat yourself to a small to moderate cheat meal, but keep it sane.

Train to Keep Your Muscle

Once your eating is on point, training becomes the catalyst for change. “Abs are made in the kitchen” has been beat to death, but it doesn’t mean you can overlook training. Your training is the spark and the reason for your body to shift into a fat-burning machine. Diets are great, but some of the weight lost will be muscle tissue. You need to give your body a reason to burn fat while holding onto all that hard-earned muscle you built. Here are a few specifics to keep in mind when building an effective fat-burning, muscle-building program.

• Reps: This isn’t some high-rep blitz. Muscle tissue burns calories. The more you have, the more calories you’ll burn at rest. Keep your reps in the lower range to build muscle and strength.
• Rest: Rest between sets should be kept at a minimum. Keep a close eye on the clock, as this will challenge not only your stamina but also your will to drive forward. A win-win.
• Compound exercises: If you were to isolate every area of the body, your training sessions would last for hours every day. Multi-joint, compound movements are best for working the absolute most muscle with each exercise.
• Supersets: Utilize supersets as much as possible. Train opposing muscles back-to-back, such as chest and back. This will not only make you work harder, but will also save a ton of time. For example, between sets of bench presses you could perform sets of rows.
• Circuits: A circuit is just a long string of supersets. Circuits allow for constant motion while training through a series of exercises to help facilitate metabolic conditioning.
• Progression: Look to add weight to the bar each month. There’s no reason you shouldn’t be looking to get stronger after 40, even if your overall goal is fat loss.

Workouts for Fat Loss Over 40

The following training program is designed specifically to burn fat and build muscle. It’s structured for efficiency and effectiveness, so you’re not wasting a ton of time meandering in the gym, staring at your phone, or chatting with your buddy too much.

• Aim to train for three non-consecutive days per week, such as Monday, Wednesday, and Friday. You will also have an optional fourth day to place wherever desired. Each workout is performed once per week.
• Pay close attention to warm-ups sets and rest periods.
• Feel free to switch around exercises or replace some with your favorites. Not everyone is built the same way.
• Always practice textbook form on every exercise.
• Keep track of your progress. Get a notebook and jot down weights, sets and reps for each workout. Refer back to it prior to each session.
• And as always, leave your ego at the door.

Day 1

Day 2

Day 3

Day 4 (Optional)

Click here for a printable PDF of this workout plan.

Life Doesn’t End at 40

Just because you’re north of 40 doesn’t mean your fitness is a lost cause. Embrace the challenge and believe it’s never too late to get started. This program is the perfect launching point for newbies, or for those looking to up the ante on their fat-loss goals. Strip some unwanted weight, build some muscle, and enter a new phase of your healthy lifestyle.

As you get older, make sure you get wiser about your training:

Not as Good as I Once Was: Training in Your 30s and Beyond

The post Workouts for Fat Loss After 40 appeared first on Breaking Muscle.

One word comes to mind when you survey this all-too-familiar scene: boring. Long sessions of brisk walking are great for cardiovascular health but do little for significant fat loss. On a similar note, traditionally practiced weight training will increase levels of strength and hypertrophy, but long, unfocused rest periods between sets of near maximal loads will yield little else.

For the normal Joe, a combination of optimal exercise for both fat loss and increases in strength and muscle would the ideal approach. Today I’ll offer a way to do that without compartmentalizing each aspect of training or compromising your goals.

Get off the treadmill and put down that one-rep max effort for just a moment, and enter a new mindset regarding fat loss without traditional cardio means. You’ll also be happy to hear you can keep and possibly gain a little muscle and strength in the meantime.

What is Density Training?

Density training can be compared to nutrient density. It’s getting the most out of what you have. Regarding training, it mostly refers to those who are short on time but still want to do something significant enough to induce change.

There are plenty of ways to pack a lot of work in a little amount of time. All it takes is a little creativity and a lot of effort. In fact, you may actually benefit more from training this way, as it provides a little fire under your butt to get going and get done in less time.

You will mostly use compound, multi-joint movements through each program for efficiency and a more effective workout. If you used a string of isolation moves to get all this work done, you would be at the gym for half the day. Rep ranges will vary throughout each program not only for variety but also to touch on each variable of training. Hypertrophy, strength, power, and muscular endurance are all included to give you a comprehensive training experience.

Supersets will be another big part of these programs. Normally, most people perform a set, rest, and then perform another set and rest again. Supersetting eliminates rest between sets and utilizes that time for more work. Antagonistic (opposite) muscle groups will be paired for supersets, such as bench presses and rows, or curls and triceps extensions.

Density Training Workouts for Fat Loss

Following are several programs that fit this bill nicely. Consistency and discipline are key for these programs to be effective. Just because they’re short doesn’t mean they’re easy. Put any of these plans into motion for four to six weeks. Once you’ve completed that cycle, either take a few days off and come back to run through a different one or simply perform the same plan again.

I designed each program with the busy gym environment in mind. You won’t need to travel across the gym and monopolize several pieces of equipment only to risk getting a station taken once you turn your back. They are designed to be performed in close proximity and little-to-no major setup.

Rest periods aren’t to be ignored or just winged. Some groups of exercises are performed with very little rest, while others are prescribed with no rest at all. Use a watch or a clock to stay on schedule.

Don’t neglect your warm-ups. Yes, these programs are designed to be quick and dirty, but not at the risk of potential injury. Take your warm-ups seriously. Perform each set, warm up or working set, with deliberate action.

Now it’s time to choose which program to start. Each program is listed in ascending order of time and intensity. Whichever you choose, be sure to put your all into it and stay consistent.

Click here for a downloadable copy of these workouts.

The 20 Minute Time Crunch

Perform each session twice per week.

The 30 Minute Thrasher

Perform each session twice per week.

The 40 Minute Fat Scorcher

Perform each session twice per week.

The post Density Training for Fat Loss appeared first on Breaking Muscle.

Hypertrophy (increasing the size of the muscle) is achieved through fatiguing the targeted area with moderate reps and loads while performing somewhat of a higher volume. You must recruit as many fibers as possible, stimulate them under a moderate load for time under tension, and then apply an appropriate amount of volume with appropriate weekly frequency.

What Is Muscle Group Split Training?

Split training is the act of splitting your major muscle groups into separate training sessions. This allows you to add more volume into your training without having to add in too much training time per day. In other words, if you’re currently performing a full-body routine and wanted to add sets without adding time to your gym session, then you would split your body into two days in order to add more sets.

This is common practice once you reach a certain level of experience. But avoid splitting your training out of laziness, or based off of what everyone else is doing. The proverbial chest day (Monday) is all well and good, but do you have a definitive reason for that practice? Performing split training for its own sake doesn’t give you much ground to stand on when something isn’t working.

Think of your training on a weekly basis rather than a daily one, so that you can easily add or adjust training volumes and intensities. This can be illustrated by looking at two distinct programs that, for the most part, contain roughly the same amount of weekly volume, but display two distinct splits.

As you can see, the volumes are similar, but the frequencies (or splits) are different. For the two-day split program, you can add a few sets into your training without fear of living in the gym.

Functional Training vs. Aesthetic Goals

This guide is for those who want a primer on split training for more muscle, but let’s touch on a few other forms of training to see how they fit into the grander scheme of things.

Bodybuilding was once the go-to method for the vast majority of gym-goers. More muscle was the name of the game. But the breadth of interest has exploded over the past two decades, with camps forming around pure strength training, functional-style training, power lifting, and many other training styles.

Functional training attempts to form an exercise regimen based on purely practical elements,  focusing on everyday activities and the need to increase overall strength and real world capability. Hypertrophy training has a seat at the performance table, but targets mainly aesthetic aspects; lower body fat levels, and increased muscle mass. As full-body programs fit well with functional training, hypertrophy training works well with split plans.

Of course, there is carryover. Any time you train with resistance, all the same effects occur, just in different proportions. Someone training for strength will see an increase in muscle mass. Conversely, someone exclusively training for muscle mass will also experience increases in strength. The same goes for muscular endurance, power, and overall functionality.

That said, it’s important to choose the tool that will work best for your specific goal. Carryover is great, but it takes a long time to drive a nail with a wrench.

When to Train With Splits

Initially, using a full-body program is best practice. At the beginner level, you need more frequency (practice) with the movements and need to set the stage by building a solid foundation. Here are a couple of examples of effective full-body programs.

Full Body Plan 1

Full Body Plan 2

Over time, you’ll want (and possibly need) to switch to more of a split routine. Here a few reasons to go from using a whole-body program to a split.

Added Volume

Sometimes you just have that gut instinct that you can effectively increase your training. You may just want the challenge, you may want the pump, or you may have the simple desire to do more work. Maybe you’ve hooked up with a training partner for some more advanced workouts. Whatever the reason, adopting a split routine is the best way to increase volume without spending more time in the gym.

A More Aggressive Routine

As you advance, your body will adapt to the demands. After a while, you will be able to withstand more stress, volume, and intensity. Don’t be afraid to experiment with different splits and see which ones work best for your goals, schedule, and lifestyle.

Sharper Focus

You may want to hone in on lower body work, or spend more time on your posterior chain for better balance. Over time, you’ll find yourself wanting to focus on specific areas that need more detailed attention.

Improved Recovery

Whole body programs are great because they train everything, every time you step into the gym. However, over time, you may need a break from the pounding. It can become difficult to manage the intensity and focus when you’re burning the whole house down every time you train. That, in turn, will cause more stress, calling for more recovery time. Split training can help alleviate that issue.

How to Train With Splits

There are many split styles to choose from, and it’s easy to get overwhelmed as a newbie. On the other hand, many gym goers choose the road most taken, and train everything only once per week. This could be out of laziness, a follow-the-leader mentality, or the false notion that one needs an enormous amount of rest between similar sessions in order to recover properly.

Think of it this way: if you were training your whole body three times per week and then dropped to only once per week, then you’ve gone from a frequency of 156 times per year to 52. Even with more volume per session, that’s still a drastic cut in stimulating frequency.

A more moderate approach should be taken. Train everything twice per week, to start. This will allow more volume while allowing for adequate, but not too much rest. For example, you could perform  the following splits on Mondays, Tuesdays, Thursdays and Fridays. Workout 1 would be on Mondays and Thursdays, and Workout 2 on Tuesdays and Fridays.

• Workout 1: Upper body: Chest, back, shoulders, arms
• Workout 2: Lower body: Calves, quads, hamstrings

• Workout 1: Chest, back, shoulders
• Workout 2: Arms, calves, quads, hamstrings

• Workout 1: Chest, back, quads
• Workout 2: Shoulders, arms, hamstrings, calves

• Workout 1: Chest, shoulders, arms
• Workout 2: Quads, hamstrings, calves, back

Sample 2-Day Split

Days 1 and 3 chest, back, shoulders. Days 2 and 4 legs, arms

Intelligent Split Selection

Instead of haphazardly throwing together any random split, take the time to honestly assess your training and make calculated decisions. Ask yourself a few questions before moving on from a full-body plan to a split routine, or from one split style to another:

• Is what you’re doing now no longer helping you progress?
• Have you tried adjusting your existing routine to kick-start progress?
• What are the things you’d like to change?
• Which split fits best into your schedule?
• What do you want to prioritize in your training?

Once you have your answers, see your new program through. Hammer away and give it at least 4-6 weeks before adjusting anything. Once you’re on course and need to adjust something, change only one thing at a time. Changing too many variables at once will make it tough to know which change actually had a positive impact.

For those who want to split their training even further, you can have your pick of several more options. Below are several three-day splits you can easily use as three days on, one day off, or six days in a row (repeating the three days twice in a row) with the seventh day off from training.

• Workout 1: Chest, back
• Workout 2: Shoulders, arms
• Workout 3: Calves, quads, hamstrings

• Workout 1: Chest, shoulders, triceps
• Workout 2: Calves, quads, hamstrings
• Workout 3: Back, biceps

• Workout 1: Chest, biceps
• Workout 2: Calves, quads, hamstrings
• Workout 3: Back, triceps, shoulders

• Workout 1: Back, shoulders
• Workout 2: Calves, quads, hamstrings
• Workout 3: Chest, arms

Using a three-day split will allow for even more volume, but be cautious about adding too much. Your goal should be to stimulate growth, perform the right amount of frequency, and still have time to recover.

Sample 3-Day Split

Day 1 chest, back. Day 2 shoulders and arms. Day 3 legs.

The Art and Science of Grouping Muscles

There is a method to the madness. You shouldn’t just haphazardly throw programs together like rolling the dice. There are certain parameters to adhere to so you can optimize your training for the best possible results.

The first rule is to train larger muscle groups first, and place them strategically to not overwork certain areas. You don’t want to train biceps before back on the same day. Fatigued biceps will become a weak link for the forthcoming back work. Same goes for triceps and shoulders as they relate to chest work. The bottom line is train the larger muscle first. That is why in some programs, they are ordered as follows:

• Chest, Shoulders, Triceps
• Back, Biceps
• Quads, Hamstrings, Calves

Another factor to consider is programming adequate rest. For example, say you have chest and back on one day. In order to maximize your training outcome, you’ll want to avoid direct shoulder, triceps, and biceps work on the day before so that they’ll be rested when it’s time to hit them. Try to avoid training crucial areas before big lift days. It may look like this:

• Chest, Back
• Shoulders, Triceps, Biceps
• Quads, Hamstrings, Calves

This way, your shoulders and arm have plenty of time to recover before you train chest and back again.
Lastly, keep a keen eye on how much volume is given to each day, along with the types of movements. For example, on a two-day split, as illustrated above, you train chest, back, and shoulders on day one, and arms and legs on day two. With a moderate and manageable amount of volume, this split makes sense. The chest, back, and legs take so much time and energy that you’ll want to split them up a bit. Chest and back (push/pull) pair nicely, and legs get a separate day with some arm work, which won’t tax your system as much.

The volume might break down like his:

• Chest: 8 sets, Back: 8 sets, Shoulders: 8 sets
• Quads: 8 sets, Hamstrings: 4 sets, Calves: 4 sets, Arms: 8 sets

Larger, more taxing areas are well-balanced and coupled with smaller body parts. The more you split body parts on separate days, you’ll need to keep an eye on where the bigger, more taxing lifts will go. Avoid grouping the lifts that stress the central nervous system the most all on one day, such as presses, rows, deadlifts, and squats, among others.

Common 3-Day Split Types: Push/Pull

Just like it sounds. You group pushing body parts together, as well as pulling muscles. Chest, shoulders and triceps (all facilitating push exercises) will be grouped. The same goes for back and biceps for pulling. Legs get their own focused day. This helps you train muscles that have direct overlap with each other, making your effort more time-efficient. After you train chest, your shoulders and triceps are already indirectly stimulated. You can easily finish up those body parts with a moderate volume, and allow for complete recovery before the next push workout.

Common 3-Day Split Types: Antagonists and Supersets

This style has you training opposing muscle groups on the same day. The key advantage here is that pairing opposing muscle groups forces blood into nearby areas, making it easier for neural focus, metabolic processes, and overall training effect to be maximized. Additionally, when training one muscle group, the opposing group is forced to relax and stretch. For example, when performing a set of arm curls, your triceps become stretched and become more efficient at recovery.

If you’re supersetting (performing exercises for opposing groups back-to-back), this becomes even more apparent. Switching back and forth between triceps pressdowns and biceps curls creates an effect that will not only optimize your efforts, but also save time. Some common pairs include:

• Barbell or dumbbell presses paired with barbell, dumbbell, or cable rows
• Chest flys paired with pullups, chin ups
• Biceps curls paired with lying triceps extensions or cable press downs
• Leg extensions paired with leg curls
• Barbell back or front squats paired with barbell or dumbbell Romanian deadlifts

The goal is to go from one exercise to another without much rest. Continue the back and forth cadence until you’ve completed all sets for each pair. At first, you may need to cut back on the amount of weight you normally do for certain exercises, but you’ll eventually gain your original strength back plus some.

When to Stop Splitting

Muscle group training should only go so far. There are limits and diminishing returns for almost every effort in life. If training everything only once per week is so effective, why isn’t everyone satisfied with their progress?

That trend doesn’t have many legs to stand on. Imagine training your chest on a Monday and then have to wait an entire seven days to train it again. Secondly, most average lifters will train their chests with numerous heavy sets, only to neglect their leg or back training. Finally, training only one body part per day doesn’t make for much of a workout. I’ve seen some lifters train back or shoulders on separate days without breaking a sweat. Not much of a workout indeed.

A two- or three-day split is plenty when you adjust for volume, keep sets moderate, and take appropriate rest between training. Of course, everything works for a while. Once you need a change, answer all of your questions honestly, and then make one change at a time. Give each change time to take effect, and then move onto the next thing. Going from one extreme to another will only leave you frustrated and discouraged.

Compound vs. Isolation

Compound movements are multi-joint in nature; more than one joint is used during the movement. Isolation exercises, in turn, use only a single joint. A squat, for example, is performed using the hip, knee, and ankle joints, therefore it is deemed compound. Biceps curls, on the other hand, are performed with only elbow action, and are classified as isolation.

There is a sliding scale when it comes to how you use these two categories. With any program, no matter the type of split, you’ll want to comprise most of your chosen movements from the compound category. They offer the most bang for your buck; the more joints involved in the movement, the more muscle activation from many groups. For example, the bench press stimulates chest, shoulder and triceps growth. A pec deck fly machine, on the other hand, will only isolate the chest. Additionally, since they allow for you to use more weight, you will be able to stimulate more muscle growth with compound exercises for proper overload.

Isolation exercises don’t allow for as much weight to be used, but still serve the purpose of “finishing off” a muscle group once it is exhausted from all of the heavier compound work. But a word of caution: since these exercises use only a single joint, they present a risk if performed with too heavy of a weight. Too many lifters risk injury by loading up too much on isolation movements, especially those exercises that put the joint in a stretched position, like chest flys or incline bench biceps curls.

As you move from a full-body program to a split routine, it becomes more feasible and practical to add in a few isolation movements. The reason really boils down to time. Since you’re training every body part for each session in a full-body routine, you have little time to isolate each and every muscle group with a variety of exercises. You’d be in the gym for hours for each session. Instead, opt for mainly compound moves to train as many muscle groups as possible for better efficiency. Try to focus on the big multi-joint movements like bench presses, squats, rows, chin ups and dips.

As you move to a more split routine, you’ll free up a little more time for isolation exercises. You should still focus mainly on those big, compound lifts, but now you’ll have a bit more freedom to add more angles. For example, you may have had a chest routine consisting of flat bench barbell presses and incline bench dumbbell presses. Now you can add a fly or cable movement at the end with moderate weight, and a few more reps to recruit the last few muscle fibers in your chest.

Some of the more common compound and isolation exercises:

Chest

Compound

• Barbell and dumbbell flat, decline and incline bench press
• Push up
• Machine and Hammer Strength press

Isolation

• Flat, incline and decline bench dumbbell fly
• Cable fly
• Machine fly (pec deck)

Back

Compound

• Pullup and chin up
• Barbell and dumbbell row
• Cable and machine row
• Deadlift
• Machine and Hammer Strength pull down machine
• Machine and Hammer Strength row machine

Isolation

• Straight arm lat pull
• Dumbbell cross bench pullover
• Ab wheel rollout

Quadriceps

Compound

• Barbell back and front squat
• Leg press
• Hack squat
• Lunge

Isolation

• Leg extension machine
• Sissy squat

Hamstrings

Compound

• Lunge
• Leg press (feet placed high on foot plate)
• Step up

Isolation

• Lying, standing and seated leg curl
• Barbell and dumbbell Romanian deadlift
• Russian lean

Triceps

Compound

• Parallel bar dip
• Bench dip
• Close-grip bench press

Isolation

• Cable press down
• Overhead cable extension
• Lying barbell or dumbbell extension
• Overhead dumbbell extension

Biceps

Compound

• Reverse grip biceps chin
• Barbell drag curl

Isolation

• Barbell or dumbbell standing curl
• Incline bench dumbbell curl
• Preacher curl
• Concentration curl

Shoulders

Compound

• Overhead barbell or dumbbell press
• Barbell or dumbbell upright row
• Barbell push press
• High rope pull

Isolation

• Best over, side or front dumbbell lateral raise
• Rear cable or machine lateral raise
• Barbell or plate front lateral raise
• Barbell or dumbbell shrug

It Starts With Understanding

When you set out to choose any new program, it’s important to first develop a basic foundation and understanding of its principles and mechanisms. When choosing muscle group splits, using mostly compound movements, graduating from a full-body program, and knowing when to increase volume and intensity are key.

If you feel in need of change, or have squeezed every last ounce from your current training, adopt a split program. The first step should be a small one, moving to a two-day split. This, in turn, will practically double your volume of training, and allow you to apply more intensity to each workout.

A two-day split is perfect to fit into any week of training, and also easy to maintain when you miss days for whatever reason. In other words, you won’t have to cycle through five or six days of individual body part training to start from the beginning again.

Once you feel you’ve advanced, have more time to dedicate, or have reached another rut and need more recovery time, you can move on to a three-day split. This usually happens after at least a six-month stint with the two-day split.

The overarching message is to give any new program time to work. Don’t expect overnight results. Progress with any program takes weeks and months to cultivate. Change one thing at a time, so you’re sure what’s working and what doesn’t. Deciding on what split to adopt should be focused on progress, not what everyone else is doing.

The post The Ultimate Guide to Muscle Group Split Training appeared first on Breaking Muscle.

For somes these can be a paradise—an oasis of training options, services, and a social environment conducive to motivation. On the other hand, they can become a crutch. They can cultivate stagnation, repress creativity, and be an annoying hangout haven for gym bros. Not to mention the crowded times, limitations of open hours, and the increasing restrictions that are cropping up when it comes to “intimidating” other members (*cough* Planet Fitness *cough*).

The rise in popularity of bodyweight training is no fluke. Manipulating your own body to achieve certain abilities takes great focus, effort, and hard work. It could be argued that bodyweight training displays true strength. I’m sure you know plenty of “strong” guys who bench press and squat a ton of weight, but can’t manage to perform a single pull up. So that begs the question, are they really all that strong?

It’s Time to Play

Take your training outside. Combining bodyweight training with nature has a slew of benefits, including a better, a more positive outlook, improved motivation, and a sense of freedom. A moderate to well-equipped playground can fit the bill quite nicely, and give you everything you need to get freakishly strong. Here are just a few advantages:

• No gym dues. Well, that’s a no-brainer.
• No wait times. It’s less likely you’ll have to wait on anything at the playground. Good luck getting in any chest work on a Monday in a traditional gym.
• You’ll be more creative. Since you have no restrictions and can virtually do anything you want, your creative gene can go wild.
• No place to sit. It blows me away how many lifters sit in the gym, and not just to rest between sets. Seated curls, seated military presses, seated ab machines, or seated texting (apparently, that’s an exercise). Everyone would rather sit than stand. Playground workouts require standing, pulling, running, planking, and many other dynamic movements.
• In your neighborhood. Playgrounds are easy to find, and many are equipped with specific stations for bodyweight training. These specialized stations may include pull up bars, dip bars, leg fixtures, and different level bars for ab training.
• You’ll feel free. If you suffer sitting all day at a desk job, going straight to an indoor gym isn’t necessarily the change in scenery you were looking for. Get outside; enjoy the air, the sun, and the freedom. You will instantly improve your mood.

Playtime Has Serious Benefits

Still not convinced? Let’s go over a few benefits that’ll answer a few underlying questions and possibly change your mind. Playground workouts aren’t just for “getting in shape;” they can provide some awesome advantages. 

Manipulating your body takes real strength. Working outside the scripted motions of the gym will cause your supportive muscles to suddenly wake up and do their intended job. Most traditional big-box gym workouts call for training the main muscles of the body, but with a playground workout, you’ll instantly be reminded of your lack of stability and balance. It’s a good time to improve on those things.

For those who doubt the ability of bodyweight training to build muscle, I’ll just refer you to Olympic gymnasts. The male and female athletes are jacked, with little-to-no direct weight training by normal means. Not only are they muscular, they’re also strong as heck.

Muscular endurance is the ability for your body to undergo repeated bouts of submaximal efforts. Since bodyweight training involves a ton of balance, stability, and whole-body awareness, you have no choice but to improve your endurance. You’ll start to develop a type of mental grit, as well. With traditional lifts, you more or less train inside a box. Bench press, leg press, and other stable exercises provide some sort of support and guidance. Bodyweight training requires more effort and toughness to do things right.

It’s easy to include plyometric and other power moves into your playground training. This will create a great new dynamic to your normal training program, where more traditional training has you practicing slow and controlled exercises. You could probably use some work on your explosive power.

Since you’re doing all of this extra work regarding stability, balance, whole-body moves, and using a ton more supportive muscle, you’ll inevitably burn a ton more calories. Combine your playground training program with a cardio component, and you’ll have one ultimate plan for more muscle and less fat.

Find the Right Playground

First, let’s get something out of the way: when looking for an adequate playground or other outdoor facility, don’t be the creepy guy. Playgrounds are traditionally full of kids and parents, so try going on off hours when few are there. This will also allow you uninterrupted access to most of the available equipment.

Here’s what to look for:

• An overhead bar. Monkey bars, parallel bars, or just a simple overhead high bar will do great for pull ups.
• Elevated wooden braces are great for upper and lower body exercises to increase or decrease the difficulty.
• Some type of elevated surface such as a stable park bench or a wooden deck of a jungle gym for lower body plyometric exercises and step ups.

Play Hard to Get Fit Workouts

The following is designed to be used two to three times per week. For example, you can alternate days on a schedule like this:

• Monday: Workout A
• Wednesday: Workout B
• Friday: Workout A
• Monday: Workout B
• Wednesday: Workout A
• Friday: Workout B

Feel free to adjust exercises to suit your experience and skill level. For example, you can increase or decrease the number of sets or reps, you can reduce rest periods between sets, or you can change angles of certain exercises to make them tougher or easier.

Prior to each training session perform a dynamic stretch and warm up session to prime your body for the work ahead. Do 2-3 rounds of push ups, bodyweight squats, and burpees for 10 reps each, or warm up with a mile jog or fast walk.

Perform 3-5 sets of each exercise for 10-15 reps, either as a circuit, straight sets, or antagonistic supersets. The last format uses opposing pairs of muscles, such as chest and back, triceps and biceps, and leg strength exercises and leg plyometric exercises. Keep rest minimal between sets.

Workout A

• Feet-elevated push up
• Wide-grip pull up
• Parallel bar dip
• Inverted row
• Box jump
• Bulgarian split squat
• Glute/ham raise
• Lying leg raise
• Bicycle crunch

Workout B

• Plyometric push up
• Chin- up
• Diamond push up
• Reverse-grip inverted row
• 1 ½ rep walking lunge
• Straddle hop
• Single-leg calf raise
• Hanging leg raise
• 3-way plank

Optional Conditioning Workout

For those of you who desire to go the extra mile, the following is an optional conditioning workout. Either complete it at the end of your regular training, or on separate days from your more strength-focused training. Perform 3-5 sets of each exercise, either as a circuit or as individual exercises.

• Mountain climber
• Burpee
• Sprint interval
• Distance run
• Shuttle run

The post Playground Workouts and Getting Fit Like a Kid appeared first on Breaking Muscle.