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If you're looking for some free workout routines because you're short of ideas or want to try something new, this is the right place for you. I'll teach you which exercises can and should be done on the same day at the gym, and which ones should be done on different days. If you surf the internet you can find plenty of free workout routines, but sometimes they're not very well planned. We're all different and we should always experiment and avoid deciding only on other people's experience.
Do you have your perfect workout routine, a workout plan that really helped you build muscle? If you train 5 days a week you should focus each day on a different muscle group if you're older, while young guys can train the same muscle also twice per week.
If your life style doesn't allow you to rest well and sleep lots, then avoid training 5 days a week or you will be overwhelmed and overtrained very soon, and you'll end up hating the gym. Of course people on steroids can train the same muscle multiple times a week, but I don't even want to talk about that case. Most people train 3 times a week, and that's why mondays, wednesdays and fridays are the busiest days at the gym, aren't they?
With the 3 days free workout routines you can basically split your workouts to cover all muscle groups keeping the workout duration short (very important, read the importance of short training sessions) and allowing at least one full rest day between workouts. Yes, the workouts are a little bit longer and it's more difficult to cover all muscle groups in a limited time, but that's why I mostly do compound exercises on these days.
Of course in a 2 day routine you have to train 2 groups on the same day, so don't choose chest and back together. When you do chest you always use your shoulder and tricep muscles as well, so you warm them up when you do the bench press for example.
It's good to train them right after, because if you trained them the day after you would use them again while they're still recovering. Smaller muscles take a shorter time to heal, so in some cases it's okay to train them two times a week.
One of the free workout routines that I recently posted shows you an example of three day workout using only dumbbells. But it's also true that free weights are more dangerous and you risk more injuries if you don't perform a perfect movement. You can do biceps and triceps on the same day, or you can do chest and triceps, then back an biceps.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. I want to explain a few secrets of endurance training by answering some fair and common questions about it. As the temperatures start to get pleasant, it gets harder and harder to drag yourself to the gym to get the exercise you need. Basic exercises, heavy weights, high volume, and high frequency are the techniques Arnold Schwarzenegger used to build his massive chest and back. It was more than three decades ago that Arnold Schwarzenegger last trained for a competition (1980 to be exact), but even today many young bodybuilders point to The Oak as their biggest source of inspiration.


Though the black-and-white images have long faded on the walls of hardcore Southern California gyms, the training philosophies that built the world's greatest bodybuilder live on.
Arnold paired chest with back, which are antagonist muscle groups; while one contracts, the other is stretched.
Here's a closer look at the specific techniques and approaches that helped lay the foundation for his superhuman gains. Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years.
Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. Arnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. Arnold commonly started with 1-2 warm-up sets and then increased the weight on succeeding sets (called a pyramid set) while decreasing the reps. Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. When he began competing at the elite level, Arnold's back wasn't as imposing as his mammoth chest and arms. Arnold typically broke his back training into two types of movements: chinning and pull-downs for lat width, and rows for overall thickness. Chins with an underhand grip and pull-ups were a big part of Arnold's approach to building wide lats. One technique Arnold favored was to shoot for a total number of chins, say 50, rather than target a particular number of sets. For Arnold, with chins or with any other back move, gains in strength meant he'd have to increase the weight. Between sets, Arnold stretched out his lats, either hanging from a bar or holding on to a stable object and leaning away. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.
It always depends on you, some people can get better results with machines, only you can find out for yourself.
I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience.
In this, the second exclusive installment exploring Arnold's training, we focus on his chest and back workout.
Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six. It's a group that includes the middle and lower traps, rhomboids, the upper and lower portions of the latissimus dorsi, the erectors (low back), and even the rear delts.


By employing basic, multi-joint movements to target all areas of his back, he was able to bring it up. Lat pull-downs and pull-ups build a strong V-taper, while rows and bent-over movements better target the middle-back musculature. He also varied his grip width, went up to the bar behind his head and to his chest, and sometimes used added resistance or simply his bodyweight.
With wide-grip movements, the elbows stay out away from the sides, meaning the upper lats become the focus. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group.
For core stability, the abdominal muscles do little without proper strength and conditioning of the muscles, and injury, aches and pains can occur more frequently.
It depends on how your body responds to them, but generally speaking free weights give you a more complete workout. I was feeling overtrained before, with negative results and consequences on my performances at the gym.
If that wasn't demanding enough, he typically came into the gym later in the evening for his thigh workouts! Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity. That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it's likely to induce significant jumps in cortisol levels and fatigue. You need to determine for yourself which are the best exercises for your body." Other variations he commonly tried included using slightly closer or wider grips on the barbell to move the area of emphasis in or out a few degrees.
The dumbbells can be lowered deeper than a barbell." This is important because a muscle that's fully stretched is capable of a stronger contraction, so long as you don't overstretch the shoulder joint. The net result was an assault the worked the lats from multiple angles for better overall development. With close-grip and reverse-grip back exercises, the elbows stay in tighter to the sides; this reduces the emphasis on the upper lats and instead places more of the focus on the lower lats. Once you can do at least 8 reps with the equivalent of your bodyweight, he suggested switching over to the chinning bar. He often tensed his lats between sets as well, contracting the muscle as hard as he could to help achieve a superior pump. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
Cycle short periods of high volume or high frequency training into your workout on occasion, but listen to your body for signs of overtraining.
Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs.




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Author: admin | 01.02.2014

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