In today’s world, everything we do is rushed, hurried, and made to make you feel that you should get instant gratification in all that you do. Just think about it for a few seconds. Fast food, fast cars, microwave meals, drive through banks and speed dating.
All tailored around a civilization that is on the go. So, why would you spend hours working out in the gym each day? Want to work out more of your body than just one muscle group a day? There are ways to save time and get a great workout at the same time. Here are some examples.
Quick Weight Training Tips:
- Work in this routine two times a week, with high intensity.
- Only a single set of each exercise will suffice. There is no reason to over do it, but if you don’t focus in and work hard, you won’t be reaping the rewards, so make it count!
- Perform ten to fifteen repetitions per set, sticking closer to 10 for most sets. When fifteen reps become easier to do, then increase the weight that you are using by five or ten pounds. Its best to add five pounds for smaller muscle workouts and ten pounds for the larger muscle groups.
This lets you approach the use of heavier weights on a better-scheduled timetable dependant on your own body.
- Your will need to rest for sixty seconds between each exercise that you do and about two or three days between workout sessions.
If you find that you need a little more time between sets to switch weights, clean your area, or get some water, by all means take the time.
- Concentrate on your posture and form. You should be able to think through your exercises beforehand, thinking about which muscles are being worked out, what position your arms and legs should be in to make sure that the correct muscles are being used.
If possible, find a workout partner or hire a personal trainer. Either way you go, they can help you watch your form and let you know when you are losing concentration or correct form. If neither of these is available, work out in front of a mirror, constantly watching your form and correcting it when possible.
The Exercises:
Squats – While you are doing squats, just about every muscle in your legs are being used. While doing this exercise, your body releases full body growth hormones. Therefore, this exercise is a must for those looking to do conditioning, not only in your legs, all over.
You can also choose which position that you want to use, as in back or front squats.
Dead Lifts – Again, here is another full body exercise. This one involves your quadriceps, hamstrings, glutes, plus many other muscles. This exercise is just about guaranteed to get your muscles stronger and bigger in a short period of time.
Your body really does not have any choice but to build more muscle tissue, burn unwanted fat, and get stronger. Although you usually only see men doing deads, women can also benefit greatly.
Lunges – This is a really great exercise for those who want to get strong, well built legs. It concentrates on the hip flexors, hamstrings, and glutes. So far, you have worked every major muscle in your legs as well as from every angle.
Pull-ups – Pull-ups are rarely done unless it is totally out of necessity, like in prison or while in boot camp. This is probably because of how difficult they are to do, and even harder to do correctly. When doing pull-ups correctly, you should face your palms away from you as you grip the bar, then pull your body straight up and then straight down.
By kipping, swinging, or rocking you are in essence cheating yourself by using more than the muscles that you are supposed to be using. Also, if you raise your knees when you pull yourself up, then you are doing it wrong.
If you are having trouble completing a set of repetitions, or even more than five pull-ups, then you should begin doing lat pull-downs on a machine until you can build your strength to a sufficient level to be able to do pull-ups.
Incline Bench Presses With Dumbbells – With this exercise, you should use an incline press bench that is set no more than thirty degrees. If you want to build up your chest, this is the way to do it. It is a lot safer as well since you are not using a barbell and weights.
If you should lose control of the dumbbells, you can drop them beside you. If it were a barbell, then you would have it land on top of you. Make sure that while you are doing repetitions, you are keeping your palms facing inward.
Facing your palms inward will relieve the stress put on the deltoids so that you will not be as sore as you would be otherwise.
Biceps Curl – You should start this exercise in a standing barbell curl position. Now, slowly lift the barbell upward, sliding it lightly against your body, until it is level to where it would be if you were doing a barbell curl.
As you are doing this exercise, your elbows will be moving backwards, keeping them tightly against your sides. Once you have lifted the bar as high as possible while keeping good form, then you should lower the bar exactly opposite of the way it was lifted and making sure that the barbell stays in contact with your body and repeat.
Triceps Pushdowns – This exercise will help build the other seventy-five percent or so of your arms. (Funny how people spend so much time on their biceps, isn’t it?) Start this exercise by facing the triceps push down machine with your feet shoulder length apart.
Grasp the horizontal barbell attached to the end of the cable palms down. The barbell starting position should be at about chest level and relatively low weight. Now, tuck your elbows in against your sides and pull the barbell down until your arms are straight and pointing downward. Hold at the bottom and slowly return to the starting position
All tailored around a civilization that is on the go. So, why would you spend hours working out in the gym each day? Want to work out more of your body than just one muscle group a day? There are ways to save time and get a great workout at the same time. Here are some examples.
Quick Weight Training Tips:
- Work in this routine two times a week, with high intensity.
- Only a single set of each exercise will suffice. There is no reason to over do it, but if you don’t focus in and work hard, you won’t be reaping the rewards, so make it count!
- Perform ten to fifteen repetitions per set, sticking closer to 10 for most sets. When fifteen reps become easier to do, then increase the weight that you are using by five or ten pounds. Its best to add five pounds for smaller muscle workouts and ten pounds for the larger muscle groups.
This lets you approach the use of heavier weights on a better-scheduled timetable dependant on your own body.
- Your will need to rest for sixty seconds between each exercise that you do and about two or three days between workout sessions.
If you find that you need a little more time between sets to switch weights, clean your area, or get some water, by all means take the time.
- Concentrate on your posture and form. You should be able to think through your exercises beforehand, thinking about which muscles are being worked out, what position your arms and legs should be in to make sure that the correct muscles are being used.
If possible, find a workout partner or hire a personal trainer. Either way you go, they can help you watch your form and let you know when you are losing concentration or correct form. If neither of these is available, work out in front of a mirror, constantly watching your form and correcting it when possible.
The Exercises:
Squats – While you are doing squats, just about every muscle in your legs are being used. While doing this exercise, your body releases full body growth hormones. Therefore, this exercise is a must for those looking to do conditioning, not only in your legs, all over.
You can also choose which position that you want to use, as in back or front squats.
Dead Lifts – Again, here is another full body exercise. This one involves your quadriceps, hamstrings, glutes, plus many other muscles. This exercise is just about guaranteed to get your muscles stronger and bigger in a short period of time.
Your body really does not have any choice but to build more muscle tissue, burn unwanted fat, and get stronger. Although you usually only see men doing deads, women can also benefit greatly.
Lunges – This is a really great exercise for those who want to get strong, well built legs. It concentrates on the hip flexors, hamstrings, and glutes. So far, you have worked every major muscle in your legs as well as from every angle.
Pull-ups – Pull-ups are rarely done unless it is totally out of necessity, like in prison or while in boot camp. This is probably because of how difficult they are to do, and even harder to do correctly. When doing pull-ups correctly, you should face your palms away from you as you grip the bar, then pull your body straight up and then straight down.
By kipping, swinging, or rocking you are in essence cheating yourself by using more than the muscles that you are supposed to be using. Also, if you raise your knees when you pull yourself up, then you are doing it wrong.
If you are having trouble completing a set of repetitions, or even more than five pull-ups, then you should begin doing lat pull-downs on a machine until you can build your strength to a sufficient level to be able to do pull-ups.
Incline Bench Presses With Dumbbells – With this exercise, you should use an incline press bench that is set no more than thirty degrees. If you want to build up your chest, this is the way to do it. It is a lot safer as well since you are not using a barbell and weights.
If you should lose control of the dumbbells, you can drop them beside you. If it were a barbell, then you would have it land on top of you. Make sure that while you are doing repetitions, you are keeping your palms facing inward.
Facing your palms inward will relieve the stress put on the deltoids so that you will not be as sore as you would be otherwise.
Biceps Curl – You should start this exercise in a standing barbell curl position. Now, slowly lift the barbell upward, sliding it lightly against your body, until it is level to where it would be if you were doing a barbell curl.
As you are doing this exercise, your elbows will be moving backwards, keeping them tightly against your sides. Once you have lifted the bar as high as possible while keeping good form, then you should lower the bar exactly opposite of the way it was lifted and making sure that the barbell stays in contact with your body and repeat.
Triceps Pushdowns – This exercise will help build the other seventy-five percent or so of your arms. (Funny how people spend so much time on their biceps, isn’t it?) Start this exercise by facing the triceps push down machine with your feet shoulder length apart.
Grasp the horizontal barbell attached to the end of the cable palms down. The barbell starting position should be at about chest level and relatively low weight. Now, tuck your elbows in against your sides and pull the barbell down until your arms are straight and pointing downward. Hold at the bottom and slowly return to the starting position
