The Benefits of Strength Circuit Training and The StrengthCast PowerShow

 

• Author Daniel Green

Any workout that doesn't involve a certain minimum of danger or responsibility doesn't improve the body. Doing a quick sharp strength and conditioning circuit workout will shock your muscles into shape.

Because of its unique construction, the circuit workout especially one that focuses on reverse switchback super circuit for the upper body and because of its shock value to the muscles it pushes your body right to the edge. Circuits of this nature, it forces you to handle reps and weights in a unique fashion; it expedites muscle growth and improvements in strength.

As you become accustomed, you will have shorter rest periods, increase the intensity, hyping up your metabolism to help your body incinerate extra fat then, as science has shown with such plans, keep burning it for hours after wards. As well, because the workout hews to a circuit format, your cardiorespiratory capacity improves significantly. Done regularly, three times a week non-consecutive day for up to six weeks at a time, this simple but demanding approach to strength circuit training will not wear out your body so much as improve it in ways you won't believe.

For this to be effective, you only have to concentrate on five basic exercises for four complete circuits. With each circuit change, you increase the number of reps while decreasing the weight. As well, you shorten the rest period between exercises each time you start a fresh circuit. This approach will thoroughly exhaust your target muscles fully, the increasing reps pattern, along with decreasing rest periods, is designed to engage deeper layers of muscle fibres, allowing for muscle hypertrophy and endurance improvements within the context of a single workout.

The circuit should be as specified below.

Circuit 1; Start heavy, 4 to 6 reps per exercise; rest one minute between each set Circuit 2; Decrease weight, if necessary, 8 to 10 reps per exercise, rest 45 seconds between each exercise.

Circuit 3; Decrease weight, 10 to 12 reps per exercises, rest 45 seconds between each exercise.

Circuit 4; Decrease weight, if necessary, 12 to 15 reps per exercise, rest 15 seconds between each set.

Here are three tips to maximize your muscle during the circuit training, you don't want to be strong only through a portion of a rep, and you want to be strong throughout the entire range of motion, fully through the concentric and eccentric phases. That's how you engage the greatest number of muscle fibers. Before moving into the eccentric phase of a rep, get a full contraction at the top of the rep by squeezing the muscle tightly. This helps you spend more time with the dumbbell in your hand, which means you'll recruit more muscle fibers.

Make sure to keep tension on the working muscle on the negative phase of each rep. This prolongs the time under tension and generates better results.

Circuit workouts of this nature can either be performed at home or in the gym, and it should take you more than 20 minutes to perform all four circuits. As for the exercises, choose those that you know how to perform well, such as dumbbell bench press, bent over rowing etc.

There is no hard and fast rule on which exercises to perform, but make sure you use proper technique to get the most out of the routine.

The concept of Smartphysicalworkout was developed by Daniel Green who has been involved with the Health and Fitness industry since 1999, providing health and fitness products, services to both the local and online community.

After a slow start, the Smartphysicalworkout.com has grown into a well received site for the Health and Fitness community and the team strive to offer the best quality products available, customer service and satisfaction will always be the key to their success.

Strength and Conditioning: Why Resistance Bands Are The Most Versatile Piece Of Gym Equipment For Lockdown?

-Gary Rogers

People that want to stay in shape can do so even during the lockdown. They will want to get resistance bands so that they can exercise inside their apartment or home. The resistance bands will give them a great workout so that they are able to stay in shape. They will be able to lose weight and tone up their muscles when they use them with their exercises. Since this can make a huge difference for people during the lockdown, they love what they can do for them.

Why Resistance Bands Are The Most Versatile Piece Of Gym Equipment For Lockdown?

Resistance bands are small and lightweight. They can be transported easily so a person can use them no matter where they are going for personal or professional reasons. For this reason, they are also extremely good inside a home or apartment because they can be moved from room to room without any problems at all. Wherever a person feels most comfortable and that includes outside also. If they have a yard, they can exercise there. The resistance bands can also be used for exercising on a balcony or porch.

Try this at-home resistance band home workout from optimum nutrition athlete Evan Johnson. Resistance bands are an inexpensive way to get a great workout in anywhere, anytime!

► Try Gold Standard 100% Whey Protein: https://bbcom.me/3lxMSAu

► Shop Optimum Nutrition Supplements: https://bbcom.me/3nB9X75

► BodyFit Training Programs: https://bbcom.me/36Qw9Ed

Get The Best Resistance Bands On The Market! Undersun Fitness Bands

There Are Many Exercises That A Person Can Do With Resistance Bands

There are plenty of different exercises that they will be able to do when they have resistance bands. Many of them will deal with strength training so that they can get their muscles toned up. They will look and feel much better when they are exercising on a regular basis. Since this will also mean a lot to them, they will be able to enjoy the time that they are using the resistance bands for their exercising pleasure.

Shopping Around For Exercise Bands

They will want to shop around for exercise bands to get the best price possible. The best way to do this is by searching online for different stores that sell them. They can take advantage of any sales, discounts, promotions, and deals when they comparison shop online. They want to be able to save money in any way that they can.

Customer Service Is Important

Depending on where a person buys their resistance bands, they will get the customer service that they deserve. They will want to be able to ask any questions that they have and get the answers right away. If they have a problem with them, they will also want to have it dealt with as soon as possible. Good customer service will give them the ability to know that they have somewhere to turn to if they need to.

Using resistance bands will really be something that can benefit people during a lockdown. They will still be able to stay in great shape. Since the resistance bands are also easy to care for, they should have no problem keeping them in good working order. Many people love the resistance bands and they can see results in a short period of time. This is because of the special way that it makes them move their muscles during their exercise routine.

Exercise Resistance Bands UK are one of the leading online resources for good quality, affordable resistance training bands.

BBcom on US Sports Net Featuring: Massive Pump Arm Workout | Abel Albonetti and Lose Your Saggy Arms Fat Fast

This intense, high volume bodybuilding arm workout will help put on size and build bigger arms! If you're looking to round out your muscular physique, try this workout from Abel Albonetti
► 30-Day Arms: https://bbcom.me/2ukCkPE
► Shop Muscletech Supplements: https://bbcom.me/37IOq3x
► Expert Training Programs: https://bbcom.me/2T1jcAI

| Abel Albonetti's Super Pump Biceps & Triceps Workout|
 1. Superset
a. Seated EZ-Bar Arm Blaster Curl: 10 reps, 5 sets
b. Standing EZ-Bar Arm Blaster Curl: 10 reps, 5 Sets
2. Decline Bench EZ-Bar Skull Crusher: 5 sets, 10-12 reps
3. Superset
a. Arm Blaster Alternating Hammer Curls: 4 sets, 10-12 reps
b. Single Arm Seated Over Head Extensions: 4 sets, 10-12 reps
4. Superset
a. Single Arm Preacher Curl: 4 sets, 12-15 reps
b. Single Arm Cable Extensions: 4 sets, 12-15 reps
5. Superset
a. Cable Rope Over Head Extensions: 5 sets, 12-15 reps
b. Single Arm Cable Concentration Curl: 5 sets, 12-15 reps
6. BFR Training Superset
a. Rope Push Downs: 5 sets, 15 reps
b. EZ-Bar Cable Curls: 5 sets, 15 reps

Lose Your Saggy Arms Fat Fast

By: Joe Gagliano Saggy Arm Fat Exercises Firm Up Your Arms Fast

Alot of women tend to have problems with excess arm fat or saggy arm syndrome. We are going to look at some arm specific exercises and how doing a total body workout will help you a great deal to get rid of your saggy arm fat. I am sure you have heard that trying to spot reduce any body part doesn't work. Usually spot reduction is associated with your abs but it goes for any muscle group.

Only concentrating on specific exercises for a particular body part are not going to get it done. Saggy arm fat, get a firm butt, slender thighs or to get tight abs. Yes I do reccomend doing some specific body part exercises (we will get to that in a minute) but the bulk of your workouts to get rid of that arm fat is a total body workout.

Total body workouts concentrate on using exercises that use more than one muscle group. As an example your workouts should always include 3-4 of the following exercises.

* Squats * will work not only your Legs(get slender thighs) but also tighten your Abs, Lower Back and is great cardio and burn fat from all over your body.

* Deadlifts * Legs, Back, Arms, Abs (my personall favorite) cardio

* Clean and Press * Legs, Back, Arms, Abs, Delts and cardio (another of my favorites)

* Dips * Chest, Shoulders and Triceps

* Pull-Ups * Arms, Shoulders and Back

* Incline Bench Press * Upper chest, Triceps, Shoulders

* Burpees * (with or without added weight) Legs, Chest, Unreal cardio and Fat Burning

There are others but hopefully you get the idea. As I said 3-4 exercises - 3-5 sets - 3-8 reps. Work heavy (yes ladies you to you want to get rid of that saggy arm fat right?) use intensity and cut down on your rest time between sets(for added fat burning).

Before I give you some arm specific exercises let's touch on one other main point. Nutrition. Without eating clean your efforts in your workouts will fall short. You Can't Out Train A Lousy Diet. Hopefully you know the drill 4-5 meals a day, lean beef, chicken, fish, vegetables, fruits and drink water. But we are not talking nutrition here but how to get rid of saggy arm fat so let's continue.

As we talked about do your total body workouts 3-4 compound exercises then if you feel the need 1-2 workouts a week ( in reality once a week should be plenty) do one bicep and one tricep exercise from this list.

If you are working your compound exercises hard do 2-3 sets and keep your reps a little higher 8-10.

Biceps:

* Barbell Bicep Curls *

* Dumbell Curls *

* Reverse Grip Chin-Ups * Palms facing you

Triceps:

* Close Grip Bench Press *

* Diamond Push-Ups *

* Two Arm Dumbbell Tricep Extension *

So there it is the fastest way to get rid of saggy arm fat, get a firm butt, slender thighs and tight abs. Concentrate on the compound exercises, workout with intensity, add weight when you can or cut down on rest between sets. And don't forget about your eating.

 Bonus Exercise:

Kettlebell Swings - Perhaps the best total body exercise there is. Works your butt, hamstrings and lower back and extreme cardio and fat burning. If your not doing swings learn how and get them into your workouts you'll thank me. trust me on this one.

BBcom Featuring: Mass Building Superset Arm Workout | Abel Albonetti

 

Your arm workout today from Abel Albonetti is made up of biceps and triceps supersets. Starting with a few warm-up sets to prime your muscles. (Video below)

► 30-Day Arms: https://bbcom.me/35qBI9o
► 30-Day Back: https://bbcom.me/33ngtDp
► 30-Day Chest: https://bbcom.me/319OGEW
► 30-Day Shoulders: https://bbcom.me/35BcZPQ
► 30-Day Abs: https://bbcom.me/314Dp9a

 | Abel Albonetti's Mass Building Superset Arm Workout |
1. Superset a. Single-Arm Tricep Extension: 4 sets, 10-12 reps b. Dumbbell Hammer Curls: 4 sets, 12 reps (Hit failure with both arms together then switch to alternating.)
2. Superset a. Weighted dips: 4 sets, 12-15 reps (Last set is a single drop set) b. Incline Bench Dumbbell Curls: 4 sets, 12 reps (Last set is intra-set stretching set. Read below how to perform.)
3. Superset a. EZ-Bar Cable Curls: 5x12-15 reps(Last set is a double drop set.) b. Rope Tricep Push Down: 5x12-15 reps(Last set is a double drop set.)
4. Superset a. Cable Rope Over Head Extension: 4x10-12 reps ( Last set is intra-set stretching.) b. Machine Preacher Curls: 4x10-12 (Last set is a double drop set.)

| Abel Albonetti's 30-Day Arms | In four weeks, you'll see a dramatic difference in the size and definition of your arms by using a combination of old-school favorites and cutting-edge mass-building techniques. Today's lifters usually don't clock hours of training time on their arms, instead focusing on compound movements and maybe tacking on a few sets of isolation moves at the end of a workout. While this may be enough to build strength, it just isn't enough volume to build seriously jacked arms. 30-Day Arms is programmed in the training style Abel himself has used to keep his arms growing for years. The workouts combine classic barbell, dumbbell, and cable exercises with new proven techniques for stoking your muscle-building fire. You'll do intra-set stretching, tempo reps, and blood-flow restriction. You'll do straight sets, supersets, and dropsets. You'll give your arms the attention they need so that in four weeks, you'll be the one getting attention. Every workout is unique to keep you and your muscles engaged. Each routine is accompanied by a video in which Abel demonstrates the exercises and breaks down the volume, rest periods, and movements. Watch each video to understand the techniques (especially tricky ones like BFR) and do the workouts correctly for your best results.

BodyRockTV Lisa Marie Featuring: Upright Row & Squat Jump and Try This Move to Target Your Underass

Ah, the underass. (yep we made up a new anatomical term) That bit of butt that just won't budge, no matter how much we squat, lunge and thrust. At the end of the day, the way your body builds muscle and where you store fat is roughly 60% genetically predetermined, so if you have trouble getting a perky peach, then a butt that you could serve canapes off of may never be in the cards. However, you can still improve your God-given assets with a little hard work. Hard work, and smart work.

About Your Ass

Your glutes are home to the biggest muscle in your body. They are comprised of three major muscles, namely:
The gluteus maximus: The biggest muscle in your body. Used to move your hip and thigh.
The gluteus medius: Partially covered by the gluteus maximus. Used to rotate your thigh laterally.
There are several other gluteal muscles, including the tensor fascia lata, the piriformis, the superior gemellus, the inferior gemellus, the quadratus femoris, the obturator internus, andthe obturator externus. (You can learn more about these muscles here.)
That's a whole lotta  ass,am i right?
The good news is that all you need to do to nail your under-butt is really target your glutes. Unlike many glute exercises (e.g. squats, lunges, deadlifts) which also focus on your quads, the exercise we’re about to recommend hones in on your butt for a deeply uplifting burn.

Core Band KickBack

The key to making this move work super hard is in the core bands. Your bodyweight will only provide so much resistance and subsequently, only so much result. Concomitantly, it’s important to remember that your ass moves around your bodyweight all day, so it’s used to this resistance. To really see gains, you’re going to want to give it something else to work against. Grab the core bands. The benefit of these bands for this move is that you can scooch them up and down your thigh to easily and instantly adjust the resistance to fit your current abilities.
Quick lesson for those of you who haven’t had to help a grade 1 kid learn about simple machines lately: By keeping the load (the weight of your leg and the core band) closer to the fulcrum (your butt) you have to exert less effort to move the load. Move the band further down your leg, and you have to use more effort. Savvy?
Pro tip: To really make the most of the kickback, try it standing, kneeling, and kneeling on your forearms to maximize the gravitational load you have to lift.
It’s a great time to get your ass in this gear. Today only, if you buy a BodyRock Sculpt Bar with weights you can get Dumbbells absolutely FREE. Simply add both products to your cart for discount to reflect automatically. No coupon code needed.

JOIN THE RESISTANCE

If the first thing that pops into your head when you think about resistance bands is a retirement home, don’t worry, you’re not alone. You are, however, mistaken. Resistance bands got a bad rap somewhere along the way, but they are actually useful for anyone and you can use them anywhere.

Free weights will likely always remain the darling of anyone aiming to put on mass, but resistance bands do have their advantages. For one, it’s much easier to pack resistance bands in your suitcase than a dumbbell! This means, no matter where you are, if you have resistance bands, you never have an excuse to skip a workout.

The greatest advantage to resistance bands training, however, is that resistance is maintained through every part of the motion. This increased tension throughout both the concentric and eccentric part of the exercise results in better range of motion strength and more complete muscle stimulation. One disadvantage is that you can’t perform your near max lifts.

To select your bands, make sure you select a resistance that is proportionate to your strength and the exercise you’re doing. Before you start your workout, secure the band so that the length will provide resistance, even at the bottom of the movement.

Here are a few exercises we recommend for each muscle group:

CHEST

Bench Press – Secure the band under the legs of a bench and lie on the bench, face up. Grab the ends or a handle in each hand and position them at shoulder height with your thumbs touching the front of your shoulders. Push your arms up into a full extension moving your hands toward each other at the top, but not touching. Slowly lower back down to the starting position.

Cable Crossover – Wrap the band around a stationary post or pole so that one end or handle is on each side. Stand facing away from the pole with an end/handle in each hand. Raise your arms out to the sides with your palms facing forward. Keeping only a slight bend in your elbows, bring your palms together in front of your chest. Slowly return to the starting position without letting your arms fall behind your body.

ARMS

Curls – Stand over the center of the band with your feet shoulder-width apart. Grab an end/handle in each hand, starting with your arms at your sides. With your palms facing up, pull your arms toward your shoulders by bending at the elbow. Slowly lower back down to the starting position.

Triceps Extensions – Sit on a chair or a bench with the center of the band beneath you. Grab an end/handle in each hand and bend your elbows so your hands are positioned behind your neck, palms facing up. Press your arms straight up until they are fully extended, then slowly lower back down to the starting position.

SHOULDERS

Upright Row – With your feet over the center of the band and shoulder-width apart, grip each end or handle and hold them about thigh height with your palms facing down and hands touching. Keeping your hands together, pull the band straight up in front of your body to shoulder level, bending your elbows to form a high “V.” Slowly lower back to the starting position.

Shoulder Press – Stand over the center of the band with your feet shoulder-width apart. Grip each end or handle, positioning your hands at shoulder level with your palms facing each other and your thumbs touching your shoulders. Press straight up, rotating your palms to the front as you extend straight up. Slowly lower back to the starting position.

BACK

Row – Sit on the floor with your legs extended. Place the center of the band behind the soles of your feet. Grab the ends or handles of the band in each hand, arms extended and palms facing each other. Sit up nice and tall and pull your elbows in along your body, stretching the band towards your core. Think about squeezing your shoulder blades together, then slowly return to the starting position.

LEGS

Squats – Stand on the band with your feet slightly wider than shoulder width. Holding a handle or end of the band in each hand, bring the top of the band over each shoulder. Your elbows will be pointed out straight in front of you. Sit straight down with your chest up and your abs tight, pressing your knees out over your toes. Rise back up to your starting position.

Calf Raises – Stand with the band under the toes of each foot. Create tension in the band by taking an end/handle in each hand and stretching it to your shoulders. Keep your hands by your shoulders and raise up onto your toes. Slowly lower back down.

GLUTES

Glute Bridge – Tie a band around your legs, or use a shorter length that remains tight when your legs are shoulder-width apart. Lie on your back with your feet flat on the floor, bending your knees at a 90-degree angle. Press your hips straight up until you form a straight line from your shoulders to your knees, contracting your glutes throughout the movement.

ABS

Weighted Sit-ups – Fix the band around the base of a decline bench. Both the band and your head should be at the lowest point of the bench. Grab an end/handle in each hand and pull the resistance bands across your body so your elbows are tucked in, your palms are facing down and your hands are touching. Keep your hands in place as you perform a sit-up, then slowly lower back to the starting position.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

SOURCES:
Bodybuilding.com
Greatist.com

Bands Bench press Bicep curls Cable crossover Calf raises Concentric Eccentric Exercise Exercises Glute bridge Range of motion Resistance bands Row Shoulder press Sit-ups Squat Triceps extensions Upright row Workout