Making the decision on where you will go workout is a very important step in achieving your fitness goals. There are many factors to consider that need to be evaluated when choosing which is one is the best place to exercise. Once you have made a decision on where to go exercise, you can move on to deciding how you plan to workout.
Working out at home instead of the Gym
There are several disadvantages and advantages to working out at home instead of the gym. Most gyms have access to all kinds of different fitness equipment which is a definite advantage to working out there. But there are several disadvantages for going to the gym, such as registration and memberships fees. It also can be considerably time consuming and inconvenient to drive to the gym. A common annoyance is when there are to many people at the gym and you almost always have to wait to use whatever weight equipment it is you need.
Working out at home on the other hand can relieve you of frustration and save you time and money.
While definitely being more convenient, unless you can knowledgeably come up with an effective workout program you can do with little or no equipment and with minimal space, training at home me not be your best option.
Buying weight equipment can be very costly and take up lots of room in your home. The good news is if your really trying to get in shape then you can do it without all the fancy weight equipment. With the proper workout routine, you don’t need to use weights, and you can workout practically anywhere in the house. This is done by combining Plyometrics with Calisthenics into a Circuit Training program.
Calisthenics + Plyometrics = Circuit Training
This form of circuit training, consist of using your own body weight as resistance(calisthenics) to build muscle, strength and flexibility.
Plyometrics increase speed, acceleration, and power, by focusing on jumping and bounding exercises that develop your fast twitch muscle fibers. These muscle fibers make you more explosive and they can improve your muscles reflexes.
The exercise movements consist of core exercises which will work most of your entire body, which is most effective for building muscle and functional strength. As well as improving your balance, coordination, and flexibility. You will build muscle and lose fat much faster by focusing on your entire body through core exercises then you would by doing isolated movements.
The circuit training routine you will perform consist of doing 4 sets with 5 exercise movements for each set. Instead of doing a set number of reps for every exercise, each one will last the duration of a minute. So each set will last for a total of 5 minutes. Excluding the time it takes to go from workout to workout.There is little to no rest between each exercise move. Only the time it takes to prepare for the next workout.This will strengthen you cardiovascular conditioning and help you burn through a lot of calories.
There is a minute break between each set and there are 4 sets all together.
All the movements you do in the first set, you will do again for the third set. The same is done with the second and fourth set.
When doing these exercises, it is important to consider that if you have never have done or been taught how to do even the most basic of exercise moves, such as a push-up, it can be difficult to do correctly.Whatever movement you are trying to master it’s important to not give up trying to perform it correctly. Make sure you are always maintaining the proper form, even if this means starting really slow.
By doing the moves correctly you will start seeing results a lot sooner then if you were doing the movements improperly.
It’s a good idea to workout in front of a mirror or video record yourself so you can point out any corrections that need to be made to your form.
Body weight circuit training should be done 3x a week with Interval Running done twice a week, to achieve the best results to build your ideal body.
You’re not going to build a lot of muscle mass with this routine. But you will build solid muscle, a ripped physique, incredible endurance, and explosive power if you work hard at it and do it correctly.
I hope you gained good value from reading this article.
Need more ideas? Here are some successful Body Building Techniques
The most successful body building techniques incorporate proven weight routines. A weight routine is a set of exercises, done in repetition, that develops specific parts of the body. For example, to build chest muscles, a body builder may use a weight routine that incorporates flat bench press (3 repetitions), bench dumbbell (2 repetitions) and inclined bench press (3 repetitions). The other important function a weight routine serves is to split a training program so different muscle groups are used.
Dumbbells are a common piece of equipment used to build bigger biceps. The most popular technique to get the desired result is to hold the dumbbell closer to the inside of the plates. Routines for building biceps include dumbbell curls either inclined or standing, or both.
Building Chest Muscle
Good chest muscle building exercises are routines that incorporate bench presses and flyes. An even more effective way to build chest muscle is to split the chest into 3 zones – upper, middle and lower. By working each separately, using exercises that specifically target that area, you can build up some impressive chest muscle fairly quickly.
For instance, do your upper chest exercises on a 30-45% incline bench. Incline barbell and incline dumbbell flyes are excellent for working upper chest muscles. On the other hand, the lower chest muscles are best exercised using a 30-45% decline bench. You would use decline barbell and decline dumbbell flyes to build these muscles. A flat bench works best for the middle chest muscles. So you’d do flat barbell and flat dumbbell flyes on a flat bench.
Moving Onto Shoulder Training
The shoulders are made up of 3 main muscles – the lateral, anterior and posterior deltoids. Effective shoulder training to get big shoulders requires working all 3. The anterior deltoid usually gets some work in chest workouts. To build up the lateral and posterior deltoids requires additional exercises targeting these two muscles. Generally the best way to do this is with heavy barbell and dumbbell pressing in short reps as opposed to a lot of rep work with lighter weights. You should also focus on shoulder exercises that work effectively with progressive overload, a technique used to progressively add more weight to what is being lifted.
Matching Up The Back With Back Exercises
The back is one area many body builders overlook. But if you want your back to match up with those impressive chest, shoulder and bicep muscles, you will need to include back exercises in your bodybuilding routine.
Good workouts for the Lower Trapezius or lower back muscles include stiff-legged good mornings and hyper-extensions. For the middle back muscles or Rhomboids, you can do a seated cable row and bent-over barbell rows. Your Latissimus Dorsi will benefit from wide-grip lat pull-downs and pull-ups. And last but not least, try upright rows and barbell shrugs for your Trapezius.
But before starting any body-building workout, be sure to warm up properly. This will reduce the risk of damaging muscles and tendons. Stretch the muscles you’re going to be working. Also avoid lifting more weight than your body can capably handle to avoid serious injury.