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Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
February 18, 2018

Build Muscle and Burn Fat

Build Muscle and Burn Fat - Intense Weight Lifting

Most people workout because they want to look better. One of the biggest misconceptions about getting ripped and cut muscles is that you should do low weight and high reps. While this does work, there is a much better way build muscle and burn fat.

Many people believe that the best way to get those defined muscles is to do a lot of reps with a small amount of weight. This way will work, but it will also cause you to lose some muscle. The reason for this is that your body will realize that it does not need all of this muscle, so it will start to use some of the protein in your muscles for other purposes in your body. This will actually cause your muscles to shrink.

The best way to build muscle and burn fat at the same time is to do low reps with high weight and throw in some cardio. You should take every set to failure. What is failure, you may ask? Failure is exactly what it sounds like. Your muscles fail to be able to lift the weight anymore. For example, if you are doing 3 sets of 10, you should do as much weight as you can in order to get 10 reps and no more in the first set.
Build Muscle and Burn Fat
If you can get 11, move up in weight. This will force your body to keep all the muscle that it has and to even build more. This may sound like the total opposite of everything you've read, but it works and will actually help you build muscle and burn fat at the same time. Doing cardio will cause you to burn off fat, which is the reason that those muscles are hidden in the first place. Combining intense weight lifting with high intensity cardio will cause you to build muscle and burn fat at the same time, and to get those ripped muscles you've been trying so hard for.

This is definitely the best way to build muscle and burn fat at the same time. There are many other factors that can help you to get an amazing body even quicker. There are too many of them to talk about in this article. If your goal is to build muscle and burn fat at the same time, you should check out my page http://www.howtogetripped.us/.

January 31, 2017

The Best Lat Workout


Lat Workout
Though many bodybuilders and other weight lifters love to train their chest, biceps, and other "mirror" muscles, nothing makes a physique more impressive than a huge back. Wide, thick lats and traps give the body that powerful look that lets people know beyond a shadow of a doubt that you are truly strong. Here is the best lat workout for building this monstrous back.

1. Barbell Rows

Most people like to start their lat workout with pull-ups or some other vertical pulling movement, but I prefer to do a heavy movement like the barbell row when I'm fresh. The barbell row, next to the deadlift, is the best builder of thickness and width in the middle and upper back.

After warm-ups, do two main work sets. One of these should be very heavy, about 6-8 reps, and with some slightly "sloppy" form. The second should be a little lighter, with the reps in the 12-15 range, and with a little bit stricter form. Use a belt and wrist straps if you need them.

2. Parallel Grip Pull-ups

While many people advise bodybuilders to focus on wide-grip pull-ups in their lat workout to build a wide back, I have found the close, parallel grip to work well for this purpose. It's counterintuitive that a close-grip movement would build width, but I have found this to be the case with my back workouts.

Your back should already be warmed up from the rows, so just do a couple of warm-up stes of 3-5 reps to stretch your lats a little more. When you're ready for your work sets, you can either add weight to yourself with a pull-up belt or use your own bodyweight.

Your degree of fatigue and strength on pull-ups will determine how much weight, if any, you can add to your body. If your lats are already very fatigued from the barbell rows, and you can't do very many pull-ups with even body weight, do the pull-down with a close-grip DD handle.

3. Chest-Supported Row

Chest supported rows offer many of the same muscle-building benefits to your lat workout as barbell rows do, but they keep your form strict and your lower back out of the movement. For this reason, it is one of the best all-around back exercises, though not quite as beneficial as free weight rows.

There are many varieties of chest-supported rows. There are some that are simply a long t-bar handle for holding plates and a chest pad, while some are more complex plate-loaded or cable-stack machines. My favorite is the Hammer Strength variety, but you can use whatever is available to you.

You can also do this exercise one arm at a time, depending on the machine you are using. Whether you do one-armed or two-armed rows, work up to 2-3 sets of 10-12 reps. Make sure you keep your form tight and range of motion relatively long.

4. Machine Pull-down

At this point in the lat workout, your upper back will be pretty fatigued. However, truck through the next exercise to really give your lat width a boost. There are many different machines that take you through the pull-down movement, so again, pick the one you like best. Personally, I like to use the one that puts your hands at an angled under-hand position.

You have already done three exercises at this point, so your lats will be very fatigued. However, they can take a lot of punishment and keep going strong, so work up to 2-3 sets of 10-12 reps, just like you did with the chest-supported row. Pull through the pain, and reap the benefits of your hard workout.

5. Seated Close-Grip Cable Row

This last exercise in your lat workout is optional, but I think it can give your back, as well as your grip and forearms, a good boost in muscle mass. Use the rowing station at the cable stack, and attach a close-grip DD handle. The movement is pretty self-explanatory, just like the other rows you have done. Use your own judgment and feel for your lats to determine how much body English you should use in the movement.

Though you should use straps as much as you need for the previous four back exercises, you should try to avoid them here. Put some chalk on your hands, and grip the DD handle as hard as possible while rowing. Your grip will probably fatigue before your back does, so do 2-3 sets of 15-20 reps to hit your forearms and lats as hard as possible.