Ab Workout

Quick Ab Workout

To make the most of an ab workout, like any other muscle group intensity is more effective than quantity. Many people make the mistake of doing hundreds of sit-ups and crunches when you can get a more effective workout by increasing its intensity. The benefits of doing weighted crunches and sit-ups are shorter workouts and less need for frequent workouts (everyday).


Weighted Sit-Ups (Use a bench to perform this exercise- reduces stress on the lower back)

Like with any muscle group workouts, the aim is to fatigue the muscle group to point we’re you can no longer perform the exercise sufficiently. If done unweighted, this can take hundreds and hundreds of reps to exhaust the ab muscles. This is why I recommend doing them weighted aiming for 8-12 reps in the first two sets and finishing the workout when you can no longer get 5 reps. This simple method works all of your ab muscles but with more emphasis on the top four packs.


Weighted Twisted Sit-Ups

This is essentially the same movement as a conventional sit-up except at the top of the movement your twist your lower abs to one-side (hold for 3 seconds) then twist back and go back to the conventional movement. This should be done alternating from one-side for one rep and the other for the next. This is an important inclusion into your ab-workout as puts more emphasis on the lower packs and also the oblique muscle (below the abs).

Simple Shoulder Workout

Shoulder Workout

Just a quick note, all workouts should begin with proper warm-ups and stretches. This especially important for shoulder workouts as the shoulder muscles are the most susceptible to injury.


Bar/Dumbbell Overhead Press

This is a simple movement in which you lift either a bar or dumbbells from shoulder level to above your head. Always keep either your grip on the bar/dumbbells at the point where your elbows are bent 90 degrees (shown in image). When performing this exercise I recommend using a bench to help support the weight (decreases the involvement of leg and back muscles: easier for beginners). For a final note (if using dumbbells) move the weights towards each other as your moving upwards in the movement, this puts more stress on your deltoids and traps to enhance the effectiveness of the exercise.



Front Raises

With your legs shoulder width apart pick up the dumbbells and hold them to the side of your body with plates facing outwards. Make sure your arms are extended outwards with your elbows only bending slightly, and then raise your arms upwards until the weights reach shoulder height. Finally, slowly move the weights back down to your sides. This exercise works your anterior deltoids and traps.


Lateral Raises

This movement is almost identical to frontal raises but with the dumbbells facing inwards. However, the start of the movement is slightly different. Have the weights almost touching in front of you, then slowly move the weights outwards until you reach shoulder height. This exercise works your traps, lateral deltoids as well as your anterior deltoids. Please note that when performing these raises, keep the weight moderate and not too high as this can cause shoulder problems.


Dumbbell Shrugs

Finally, although not actually a shoulder exercise I implement this into my shoulder routine to work the trapezius muscles (movement shown in image). In this exercise you simply use your trapezius muscles to lift the weight in a shrugging movement. Common mistakes I see when people perform this exercise is rolling the weights in a circular movement (can cause injury). You need to simply lift the weight up-down. One other mistake is to use the arm muscles to gain momentum and take the stress off the muscles you’re trying to work (counterproductive).

Simple Back Workout

Pull-Ups

This exercise is extremely important for an effective back workout. Pull-Ups are very similar in terms of execution to chin-ups but the key difference is the palms of your hands will be facing away from your body. This exercise works the back and rear shoulder muscles. This exercise should be started unweighted as it can take some time to get used to. The best way to improve your pull-up reps is to simply persevere with them. I recommend doing this exercise at the start of your workout and then move on to lat pull-downs (read further).


Lat Pull-Downs

Lat Pull-Downs are basically the same movement as pull-ups but in reverse. With the use of a cable machine and the appropriate extensions (shown in image) you want to hold the bar at least shoulder width in length and wider. Once you’ve gripped the bar you want to pull it down to your chest using your back muscles. You will be leaning slightly forward at the start of the movement and so you need to leaning backwards on your way down so you finish the movement leaning back slightly (Make sure you don’t use momentum for other muscle groups to execute this movement). When you let the weight back up, you will be doing this movement in reverse.

Dumbbell Rows

This is great back exercise for building muscle but it is important that your form is correct to prevent injury. Spread your feet apart a good distance to achieve good balance; lean forward to pick up the dumbbells (make sure your lower back is arched backwards to prevent injury). You then want to lift the weights using lat muscles, you want to move high enough until your lats move into each other. On the negative movement you want to stretch your back muscles in the opposite direction. Common mistakes people make with this exercise are not arching their lower back (can cause back problems) and using their arm muscles to create momentum carrying the weight upwards (this can also cause back injury). Make sure you can feel your back muscles working and make sure you don’t bend your arms (biceps become over emphasized in the movement this way).

Final Note: I do exercises for my lower-back in my leg workout which will be explained in my next post...

Easy Workout for Biceps

Chin-Ups

Use an underhand grip on the bar to pull yourself up until your chin meets the height of the bar. This is a great compound exercise to start your workout as it works your forearms, back, shoulders and more importantly your biceps. This type of exercise will help with your overall strength and not just one muscle group. I recommend you start your first couple of sessions with unweighted chin-ups as they can be quite difficult to begin with. When you’re able to do more than 8 reps comfortably, start adding weights (can use bag pack with weight plates).

Dumbell/Barbell Curls

This is a crucial exercise for your biceps muscles with many variations of the exercise. I recommend sitting on a bench tilted 45 degrees and lifting the weights directly without twisting the weight in the initial movement. This puts more emphasis on the biceps and less on the forearms (I recommend doing hammer curls for forearms).

Hammer Curls

This exercise uses the basic movement of the conventional curl but the dumbbells are facing upwards instead outwards. This exercise also works the biceps but also works the brachialis and forearm muscles. This is a good exercise to finish off your workout.

Effective Triceps Workout

Close-Grip Bench Press

This is basically the same movement as the bench press but with a different grip. Hold either the dumbells or bar so the weights are only your shoulders width apart. This exercise works all of the triceps muscles and is the most effective for gaining muscle mass.

Tip: This is a compound movement (multiple muscle groups used) and so should be done at the start of training session.


Cable Rope Pull-down

The rope is an extension used on a cable machine. When using this place the rope extension to the top of cable machine. Once you have selected the correct weight you want take two steps back and lean forward 45 degrees with each hand gripping either end of the rope. Slowly pull the rope down, while doing this movement remember that you want to slowly move both arms away from each other until your elbow is almost fully extended. This also works the three heads of the triceps muscles.


Close-Grip Push Up’s

(See Close Grip Bench Press for Grip) This can either be done weighted (weight plates in bag with two straps) or unweighted. This is the ideals way to finish off your triceps workout.

Simple Weightlifting Diet

1.When choosing what to eat make sure you include foods high in protein such as chicken, lean meats, fish and dairy. I also recommend supplementing your diet with a whey protein. This supplement is useful for when you have no time to cook a meal or for after your workout (when protein is most needed).

2.Don’t forget that you need to consume more calories than you can burn daily. There are many features on the internet which can calculate this such as - (http://www.freedieting.com/tools/weight_gain_calculator.htm). You cannot build muscle unless your body has the mass to support it. This is why many weightlifters plateau in their muscle gains.

3. Don’t forget that carbs are also important. You won’t be able to lift optimally if you do not have the energy to do so. I recommend complex carbs such as whole grain foods (oats, wholemeal...etc) which supplies long lasting energy throughout the day. Although be sensible with your carb intake as your aim is to build more muscle and not simply put on fat.

4. Essential fats are also extremely important for your body to run optimally by maintaining important hormone levels (test) and maximising your metabolism to burn fat and preserve muscle. EFAs can be found in eggs and fish.

Guide to Building a Bigger Chest

1.Big muscle groups like chest muscles respond more positively to heavier weights. When training you want to go heavy enough that you stay in the rep range 5-8. Many studies have mentioned that 8-12 reps are the most effective for hypertrophy (activating the most muscle fibres) and building muscle but these studies are limited to three or four sets. I believe if you stay between strength hypertrophy you can build more strength and by adding extra sets to fatigue; by the end of your workout your body will need to use your fast and slow muscle fibres to lift the weight.

2.Don’t just flat bench, by all means make this the basis of your workout but with a combination of dumbbell flies (or machine equivalent)and variations of the bench press (Incline Bench Press!) you can hit all muscle sub-groups effectively.

3.When planning when workout routine I recommend spacing it three days after an arms workout (triceps-biceps) to allow your triceps muscles to recovery in order for you to lift optimally.

4.Finally, keep your diet consistent, make sure your eating over your calorie maintenance whilst and consuming enough protein.