Tag Archives: powerlifting routine

How To Include Your Workout Schedule Into Your Busy Life

Balance-Fitness-And-Your-Busy-Life

When you have a really busy life, it is more important than ever to stay fit and healthy so you can perform all your tasks with energy and efficiency. But often a busy life means having very little time for workouts. Or perhaps you have family responsibilities, and children you want to spend more time with.

It is possible to be productive at work, spend quality time with your family and keep a gym schedule. Workouts for busy people can be possible by modifying the way you exercise and manage your time.

Take these steps towards optimizing your workout time to the maximum:

First, save time at the gym

  1. Intensify your workout by increasing the number of repetitions for each set, then decreasing the rest period between sets.
  2. Add compound movements (exercises that use various muscle groups) and, if you can, lift more weight.
  3. Use full-body, strength-training circuits where you can train both your upper and lower body in the same workout. Circuits can be six or more resistance exercises with very little rest in between. These can be done with short repetitions or long stances.

All these measures will not only cut down your time at the gym by half, but also help you burn calories faster and better — even after you leave the gym. Your resting metabolism will step up for almost two days after a short and very intense workout with compound exercises.

Second, make lifestyle changes

Now that you have a more efficient, optimized workout schedule, it will be a good idea to review your lifestyle habits. Are you keeping a healthy diet? Are you getting enough sleeps? Do you keep good posture at work?

Normally, it takes 21 days to work a new habit into your life. Keeping this in mind, introduce each novelty one at a time for a span of three weeks. This will keep the pressure away, and you will modify your life little by little with minimum effort.

For example, you can start cooking healthy meals at night so you will have good, ready meal options the next day. Then, the next three weeks, start going to bed one hour earlier than usual. And so on.

When you have efficiently worked all these changes into your life, you begin to aim for bigger goals. A fast and efficient workout is only part of the ticket towards a full and healthy life. It needs the support of good, lasting habits.

High Intensity Training – CrossFit vs Powerlifting

Crossfit

If you think you’ve exhausted all the exercises out there and believe it’s time to graduate to something intense, you should definitely consider “CrossFit and Powerlifting”. After doing the same exercise workouts, routines and techniques, one can become quite bored and this can lead to complacency. CrossFit and Powerlifting exercises can get you back to the active and excited state that you once were in when you just started your exercise regime.

CrossFit vs. Powerlifting

CrossFit is a fitness program that combines a variety of endurance exercises, specifically targeting physical overall fitness. However CrossFit is more a training philosophy with scientific formulas that determine which types of exercises or movements meet the CrossFit criteria. In other words, not just any exercise with high intensity equals CrossFit. The exercises that you normally find include – but are not limited to – power lifts, squats, pull-ups, burpees and kettlebell swings. CrossFit exercises are usually done by those in the police force and military; and now has found it’s way into mainstream training. 

On the other hand, Powerlifting has been mainly categorized as a sport and incorporates three lifts using maximal weights; a deadlift, bench press and a squat. The winner is dependent on who lifts the greatest pounds for each weight class. Powerlifting is usually based purely on strength and does not incorporate any cardio or endurance exercises.

Advantages

Endurance is a major benefit of doing the CrossFit regime. Some of the other benefits include weight loss and increase in muscle strength. A high amount of calories are burned during the CrossFit program and it is this that mainly contributes to the decrease in body fat. The muscle strength is stimulated through the vigorous and high intensity exercises done, which creates and evens out the muscle distribution.

Powerlifting is great for muscle building, muscle strength and also burning fat. The main muscle groups that are strengthened are in the upper body, legs and back. The upper body muscles are strengthened through the bench press, the legs through the squats and the deadlift works on the muscles in the back. Powerlifting can also be used to improve speed and vertical jump. In 2004 the “British Journal of Sports Medicine” published a study that investigated the direct association between sprint speed and squat strength to powerlifting.

Equipment Required

Most exercises within the CrossFit program can be done without the use of equipment and use body weight only. However, the equipment you will find in a CrossFit box would typically include, kettlebells, rowing machines, climbing ropes, dumbbells, barbells and bumper weight plates.

The main equipment used for powerlifting are barbells and weight plates. The weight plates, in pounds, are added to the barbells and is increased after each set to test muscle strength. Bodybuilders sometimes wear safety belts to protect their back while lifting weights and gloves to grip the barbells and avoid it from falling.

And the Winner is…

Unfortunately, you can’t name a winner of this competition, as both exercise regimes incorporate various exercises which contribute to the overall well-being of your body. CrossFit is mainly done for overall endurance and strength while Powerlifting is great for muscle strength. All in all, it comes down to your preference but you can add both CrossFit and Powerlifting are in your to-do list. The high intensity of both regimes can be really invigorating.

 

Skinny Guys Can Build Muscles Too

Build Muscles

A guy passes by with ripped muscles and the confidence shines all over him; his smile, his walk and his attitude. Then you look down at yourself and you wonder “What happened?” You’re as thin as a stick; no dimension – even though you’ve been hitting the gym and eating your proteins. Don’t worry. There’s hope for you. Chances are you’re not doing the correct things aimed at building muscles. It’s all hidden under there, somewhere.

 

Below is a list of tips to help you turn that skinny frame into rock hard muscles:

  • The key to building your size and strength is training more regularly. This means that you practice today, tomorrow the day after and so on. Getting the lean physique that you envision won’t come by in a day’s worth of exercise; it takes practice, endurance and discipline. Train several days per week instead of one. Training your body in turn trains your mind which then sends a message to your body that it’s time for a change. It’s a process and you have to follow through with your exercise regime to get the desired results you’ve been aiming for.
  • Many men aim to lift more pounds and therefore increase the weight on the barbells when working out at the gym. This does help to get them stronger and bigger. But what you don’t realize is that this method cheats you out of building your strength. You’re still able to eat all the junk food and do barbell exercises and get thick but you’re really just adding fat to your body. You’re unable to keep track of your fat levels when you limit yourself to one exercise. It is important to do body-weight exercises, like push-ups and inverted rows, to strengthen your body.
  • Muscle fiber types can be categorized into two groups; fast twitch and slow twitch. Fast twitch muscle fibers are found in fast paced athletes, like sprinters, who quickly generate speed and strength, but get exhausted easily. On the other hand, slow twitch muscle fibers can be found in athletes like cyclists. It takes a while for them to exert energy and it also takes a long time for them to get tired. You can change your fiber type by training either more intensively or slower. However, in this situation where you’re trying to build muscle, it would be advisable to do exercises like the one arm dumbbell snatch, clean and press two to three days a week.
  • Using heavy carriers in your workout is another way of helping you build muscles. These form an essential part of increasing your body strength in a way that no other exercise can. Kettlebells and dumbbells, or any other heavy equipment, can be used while doing the Farmer’s Walk. This technique can be done for approximately 5 minutes after every workout. Some other positions that can be done are the kettlebell rack position and the bottoms up position. These exercises help you build abs, and muscles in your calves and arms.

Although you have personal goals and deadlines to get ripped, you must not overwork your body. There is something such as “over-training” and this can quickly lead you to feeling fatigued and injuring yourself.  It’s important that you pace yourself and think of exercising as practice instead of a sprint race to the finish-line. The muscles won’t come overnight and remember your aim is to create and maintain muscles.

The Battle between Power Racks and Smith Machines

Power Rack

Fitness enthusiasts are often seen mulling over the power racks and smith machines. There are varied opinion on these gym machines and their benefits. There are certain individuals in every gym that are seen religiously using one or the other. Everyone has an opinion on the matter and there is logic found in all viewpoints. This piece will discuss the advantages and disadvantages found with power racks and smith machines.

Power Racks

Power racks (or power cages) have certain advantages to them. These are commonly referred to as the ‘right way’ of doing things. There is a debate ongoing about the veracity of such a claim because of the benefits associated with smith machines.

Power racks are advantageous because the movements being completed are natural. There is no assistance along the way and it maximizes your entire core and working muscles. There is a safety precaution in place that will catch the weight.  Power cages help in producing balance and strength like nothing else.

The disadvantages have to be highlighted too. One of the biggest disadvantages with power lifting in power racks comes in the form of having a large learning curve. The movements require being able to handle 45lb right from the beginning. This is often too much for certain beginners and can scare them away.

Smith Machines

The biggest detail in a smith machine vs power rack cage debate revolves around balance. The smith machine is able to provide balance for those working out and the chances of hurting yourself are minimal. It is also easier for beginners to adjust to new movements such as squats because any weight can be used. The actual bar does not weigh much and is certainly lesser than the regular 45lb barbell.

Let’s move onto the disadvantages with a smith machine. There are many people that love to point these out in the gym. The joints can have unnatural stress placed on them during exercises such as the squat. Natural movement is not depicted with a smith machine because it is a straight ‘up and down’ set up. There is no swaying back and forth that is naturally done in the power rack to counteract stress on joints.  It is an expensive machine that tends to do minimal work and is useless for specific exercises. This is a grave concern for many gym owners and regular gym members.

Power Lifting Techniques

Power lifting is different to body building. The goal is not to gain mass, but to gain strength. There are specific techniques in place, while using these machines in order to gain strength. Let’s take a look at them.

Spotters are an excellent idea and can help in maximizing potential when lifting weight. Plus, no one wishes to get hurt while executing these exercises. Some individuals will like wearing knee wraps and/or belts to reduce the stress placed on other muscles.

Explosive movements are required as a power lifter. For squats and bench press, try exploding with the movements. Make sure the movement is being performed correctly; many power lifters will not go low enough during squats.

Give your muscles some needed rest. Do not go for a continuous schedule with power lifting moves. The results will be mediocre and injuries become a serious concern. Three days a week with rests in between is recommended for all power lifters.