R.I.P.P.E.D Weight Training Blog

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Today I’m going to show you how to do strength training workout at home with just a set of dumbbells.

The first exercise is the Split Squat. So with this exercise you will train your entire lower body. To start, get into a split stance with dumbbells down at your sides (or no dumbbells if you are a beginner. From here, drop your hips and knee straight down, driving through the front leg to come back up. Do 8 reps for one side and then switch to the other side.

The next best exercise to do is the dumbbell Chest Press. So, lying with your back on the bench, press the dumbbells up and in, and then down and out.

Another great exercise to do at home is the dumbbell Row. To get into position, kneel one leg on the bench, bend your elbow slightly with your hand on the bench. Your other knee will be bent and your back will be flat with your chest up. Next, row the dumbbell up to your abdomen and then slowly return to the beginning. Do all reps for one side and then switch.

Those are 3 great exercises for strength training at home to burn fat and build muscle in just 20 minutes. If you want to ramp up your workouts and burn even more fat, then include an interval training program to the workout as well.

Lose fat and gain muscle with these quick and effective dumbell workouts from Turbulence Training and TTMembers.
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i’ve come up with a 20 day workout plan that includes alot of cardio, and i just need help with the weight training part. ill be using machines at the gym like the leg press and a couple of other machines. im wondering how much weight i should use for my legs and how many sets and reps. im looking to make my muscles more defined. ill take any suggestions, thanks!

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Hi, in this video I show you how to build and tone your arm muscles, specifically, your biceps, triceps, chest and shoulders. Weightlifting with dumbbells is a wonderful way to strengthen and tone your arms; even works your core and back. Increasing your muscle tone also revs up your metabolism by increasing your Resting Metabolic Rate (RMR) so you’ll burn more calories even at rest. I hope you find this video helpful. Please subscribe because I have many more helpful videos to come on so many helpful topics. There’s something for everyone! Thanks for viewing :o)

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it says that u shouldn’t workout every single day coz u need to let ur muscles to recover or heal back. so how long should the recovery or healing process take after 5 sets of intense weight training

2 days on….2 days off. To let your muscles heal/recover.

24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS.

DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc). After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover). This is the rebuilding process which creates new muscle that is bigger and stronger than before. In other words, your muscles are growing. Your muscles grow when you are at rest - not when you’re at the gym.

Are you looking for an amazing workout routine that truly works? If you are then you probably know that each and every single workout routine out there is different from all others, and something that may seem like the greatest action in the world within one workout routine, might seem like the worst thing you can probably do on another one. With all this confusion it is only logical that you get thousands of questions regarding your best possible choices, but you should know that there is definitely an optimum workout routine that will work every single time.

The only catch is that this fantastic and flawless workout routine is not the same for everyone; it actually depends on a wide range of different factors, such as: your weight, the type of your body, your dieting habits and your overall constitution. Luckily for you there are a couple of rules that every workout routine should follow, and here are those rules:

First of all you should know that the prime rule from which the best workout routines are based is that the workout routine itself should not be aimed to lose weight, but rather to lose fat. Are you confused? You should not be, losing fat and losing weight are 2 completely different things, and while one may trigger the other under certain circumstances, this is not always the case.

You see, there are some workout routines which are focused only on losing weight, and to accomplish this purpose, these workout routines, may extenuate your body to its limits and you may suffer from the dreadful side effects. You can recognize a workout routine focused on losing weight by its tremendous amount of cardio training and its motivation to cut off some meals, be careful because if you follow such a workout routine, you may be losing muscular weight, which can prove very hazardous for your health.

Every workout routine which is focused on losing fat should be considered very healthy, since all of them are intended to eradicate the excessive amount of fat that lingers in our bodies while at the same time they promote the continuous enhancement of muscles. You should know that the best workout routines which are focused on losing fat may even force you to gain some weight, however that is only a temporary state, but you should know it before you freak out thinking that your hard efforts are just returning negative results.

The second rule in which a great workout routine should be based upon claims that incredibly quick results are just a myth. That is right, if you ever see a workout routine which promises that you will be losing a whole bunch of pounds in just a couple of days, it is just a bunch of bull crap fecal product. Why? Simply because the weight loss of mere fat is a very slow process, one which requires your discipline and devotion.

If you come across one workout routine which actually works very fast it may be because it targets your water weight instead of targeting your fat, and our bodies rely immensely on water; water is so important to our health that, if you lose enough water weight, you could suffer from a very serious health problem in our stomach, intestines, liver, pancreas, lungs or even your brain.

Not only that, but workout routines which are based on water weight may be efficient during the first couple of days, and even if you manage to escape from the nasty side effects you will surely gain all the weight back. Our bodies were not created with the ability to function with low hydration levels, and when they do, they immediately try to regain every single hydrant back, which means that you will regain your weight back and with some interests.

You can distinguish a workout routine which targets your water weight by seeing the approximate time expected for results, if it says less than 3 months just let it go, for your own sake. Another way of detecting a workout routine targeted at your water weight is to analyze the nutrients suggested, if you do not see plenty of water in the dieting program, chances are that the workout routine will try to dehydrate your body; avoid it at all costs.

So, those were the 2 most important rules that you should consider when evaluating every workout routine that you may want to practice. Remember that the seemingly shortest and easiest path is often the longest, hardest and most hazardous way to reach your goals. If you have already made up your mind about losing some weight, then try a workout routine which does not threatens your health. That is the best advice I can give you.

Cynthia Parker
http://www.articlesbase.com/fitness-articles/a-flawless-workout-routine-that-will-blow-your-mind-away-130543.html

For more free fitness videos, workout routines and diet and exercise plans visit Zuzana’s fitness site: http://www.BodyRock.Tv

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If you’ve been weightlifting for a while, but you haven’t seen the results you want, chances are, you’re doing a few things wrong.

Don’t worry, this article will show you exactly what you need to do in your workout program in order to build the most muscle mass possible.

1. Lift Heavy

To gain muscle mass, you have to lift big. Lifting big means going as heavy as you can with strict, form.
This is how your muscles are stressed and forced to gain more muscle.

When you lift heavy, you put stress on the muscles and your body adds more muscle tissue to handle the future stress.

2. Change Things Around

Mix up your routines and exercises from time to time, so that you don’t get bored in the gym.

Stick with the same proven, basic exercises, but change the muscle groupings around or change the days you work out.

Keep things fresh and keep things interesting, so you’re more likely to keep going to the gym.

3. Stick With The Proven Basics

Too many people do too many different exercises for each body part. To get the most muscle mass from your weight lifting, use basic compound movements like the squat, bench press, military press, barbell rows, and barbell curls.

These place more overload on the muscles, forcing them to grow. Since muscle mass comes from heavy and intense lifting, you want to use the exercises that offer the chance to use the most intensity and weight. Stick with the basics.

4. Warm Up Before Lifing

Warming up before lifting helps prevent injuries. You can either warm up on the cardio machines for 5 minutes or you can do a few warm up sets with light weight.

If you’re going to do the bench press, just use the bar and lift it for 15-20 reps, until you feel warm enough to put more weight on.

Warming up before lifting will help you feel more energetic, so you’re able to lift more weight.

5. Use Max Intensity

To train with intensity, you have to use more weight. And keep workouts short and sweet. The shorter the workouts, the more intensity you can put into your sets.

Stick with just 2 to 3 heavy sets for all exercises. This will allow you to use the most intensity, since you don’t have to do a ton of sets.

6. Use Free Weights

While machines can be good for isolating muscles, free weights offer more overload to the muscles and are better for putting on muscle size.

The machines do some of the balancing for you, so the overload to the muscles will be less.

If you want to hit the muscles with more weight and overload, use free weights instead of machines.

7. Use Low Reps

For maximum muscle, keep reps in the 6-8 rep range. This allows you to use heavier weight than if you did 10 reps.

Again, building muscle comes from overloading the muscles with more weight. It’s easier to do more weight when you use lower reps.

8. Don’t Be Too Strict

If you’re too strict and rigid, you’ll have a tough time using the most weight possible. Yes, be safe and somewhat strict, but give your body the chance to move around a little when lifting.

9. Use Proper Nutrition

Eat 6 small, nutritious meals per day. Use meal replacements or protein powders if you can’t get 6 whole food meals in.

You want to eat every 3 to 4 hours and that can be tough when you have to prepare the food yourself. That’s where meal replacements help.

10. Use Only Proven Supplements

Forget about all the hype supplements out there, stick with what’s proven to work.

Use only protein powders, meal replacements, creatine, glutamine, essential fatty acids, and multi vitamins.

All other supplements are more hype than promise.

There you have 10 ways to get more muscle mass from your weight lifting workouts.

Shawn Lebrun
http://www.articlesbase.com/fitness-articles/how-to-set-up-your-weight-training-to-build-muscle-10783.html

In baseball, you want a lot of power to swing that bat, but you also want a lot of control. Swinging a bat uses a whole bunch of different muscles, so I would go with a solid full body weight training program. Here is what I have done, and while I’m not sure it’s specific to baseball, is a good full body workout and I think will get you what you are looking for:

Weights 3 days/week only, every other day do some light cardio.

Day One:

Pull-ups: These are an awesome upper body workout. Since I’ve started doing pull-ups I’ve gained a lot of muscle and tone in my upper body
Some type of arm curl: There’s a ton to choose from. Pick your favorite. After the pull-ups your arms will be tired, but I find these are a good complimentary exercise to pull ups
Shoulder exercise of some sort: Also a lot to choose from. I like military press or upright rows.
1-arm row: Another great complimentary exercise to pull-ups.

Day Two:
Light cardio, 30 minutes or so

Day Three

Incline Dumb-bell press (or sometimes flat) – I like them because I feel you can get a better chest workout with them than with the traditional bench press.
Close-grip bench press – Look up how to do this properly on youtube. It works your chest and triceps quite well
Some type of ab workout. Whatever you like is fine. Do about 10 minutes worth

Day Four:
Light cardio, 30 minutes or so

Day Five:

Dead lift: Great lower body workout
Squats: Works most of your leg muscles and lower back
Calf extensions: Don’t forget your calf!
A lot of people leave the legs out, but for swinging power I think they’re very important.

Day Six:
Light Cardio

Day Seven:
Rest

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One should not forget the three components, for working out one’s abs to get that sculptured look—nutrition, aerobic exercise and abdominal training. You should not have a splashboard stomach with an 8-inch layer of fat over it. For getting a good six-pack, you have to remove the fat that covers your abdominal muscles, and that takes a nutritionally balanced weight-loss diet and aerobic exercise. Your abs can be strengthened even before you lose the fat. The abdominals are core muscles and strong abs stabilizes your spine, give you good posture and balance and help you move smoothly and gracefully.

Anatomy

There are three layers of abdominal muscles. They run in three different directions. The outermost layer contains the outer oblique muscles, which run diagonally along the sides of your abdomen, connecting the posterior ribs, spine and pelvis. The middle layer contains the internal oblique, which run just under the external ones, and the “ rectus “ abdominal. The “rectus” is a broad, flat muscle that runs vertically down the front of your abdomen from the ribs to your pelvis. It is crossed by several horizontal tendons. These give you that six-pack look. The bottom layer contains the transverse abdominal, which runs horizontally across your abdomen from side to side.

By way of general knowledge, you should know what the function of each of the muscles is:

• The rectus flexes your spine.

• The transverse abdominal is primarily used for abdominal breathing.

• The external oblique rotates your body toward the opposite side (contracting the left external oblique causes you to rotate toward the right.)

• The internal oblique rotates your body toward the same side.

Protect Your Spine

While doing abs training, you should not forget that these muscles are attached to your spine. Make sure that you are doing exercises correctly; consult with a trainer if you’re not sure how to perform them.

Full sit ups are not recommended anymore by anyone because they 1) aren’t necessary for exercising your abs and 2) can injure your spine. Doing crunches instead is the most welcome one.

Whenever you are doing ab training, place your hands behind your neck and press your back toward the floor. Keep your knees bent. This protects the natural curves of your spine.

THE MOST IMPORTANT: If you have osteoporosis or a previous back injury, do not forget to check with your doctor before attempting any abs training exercises.

Crunches

The entire abs training exercises are a variation on the basic crunch. You can raise your hips or your shoulders. But the object is to contract the abdominal muscles. The following are a few crunch pointers:

• Save crunches for the end of your workout. Remember, the abdominal muscles are involved in respiration, and you should not exhaust them early in the workout.

• Pull your stomach in—press your belly button into your back to contract the transverse muscle. Remember, you should not hold your breath while you’re doing this.

• Keep your abdominals tightened throughout a series of reps. Make your movements slow and controlled, and pause briefly at the top of each rep.

• Don’t raise your hips or shoulders more than 4-6 inches off the floor—that’s all you need for full contraction of the muscles.

• Do lateral crunches to work the oblique—pointing your left shoulder at your right knee.

Do not forget this! Crunches are the key to strong abs—regular crunches, oblique crunches, hip raises, crunches with added weight. Keep crunching and soon you’ll have great abs.

Aakash Shah
http://www.articlesbase.com/health-articles/easy-ab-training-workout-1006853.html

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5 Minute Tone Body, Abs Workout
Fitness Training w/ Tammy

Five min exercise routine to tone your abs for a great bikini body.

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5 Minute Shoulders Workout
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