If you’ve been going to the gym for a while, perhaps it’s time to shake things up a little. It can do your body some good to switch up your workout routine and let it handle something different – perhaps harder! This advanced routine is sure to challenge you and provide a high-intensity workout. You will be lifting harder than ever before and recovering in shorter periods. With just one day of rest for the whole week, you will reap the benefits of this hardcore routine when you complete it.
In all of these workouts, you should aim for a shorter rest period than usual to try and push yourself – 25% shorter than your normal time should do. This means if you normally have 1-minute rests between sets, take a 45-second long rest instead.
Without further ado, let’s get to the workout!
Day 1: Chest & Back
Barbell Bench Press – 6 sets of 6/6/5/5/4/3
// Set 1: 6 reps using 40% of your maximum weight.
// Set 2: 6 reps using 50% of your maximum weight.
// Set 3: 5 reps using 60% of your maximum weight.
// Set 4: 5 reps using 70% of your maximum weight.
// Set 5: 4 reps using 80% of your maximum weight.
// Set 6: 3 reps using 90% of your maximum weight.
Incline Dumbbell Press: 3 sets of 6/4/4
Dips: 3 sets of 10/8/6
Pullups: 3 sets of 8/6/4
Pendlay Rows: 3 sets of 10/8/6
Pulldowns: 3 sets of 10/8/6
Day 2: Legs
Weighted Squats: 5 sets of 8/6/6/5/5/4
// Set 1: 8 reps using 40% of your maximum weight.
// Set 2: 6 reps using 50% of your maximum weight.
// Set 3: 6 reps using 60% of your maximum weight.
// Set 4: 5 reps using 70% of your maximum weight.
// Set 5: 5 reps using 80% of your maximum weight.
// Set 6: 4 reps using 90% of your maximum weight.
Leg Press: 3 sets of 10/8/6
Stiff-Legged Deadlift: 4 sets of 10/8/6/6
Hamstring Curls: 3 sets of 6/5/5
Calf Raises: 5 sets of 8/8/6/6/4
Day 3: Shoulders & Arms
Dumbbell Press: 3 sets of 8/6/6
Lateral Raises: 5 sets of 10/8/8/6/6
Barbell Curls: 5 sets of 10/8/8/6/6
Dumbbell Curls: 3 sets of 10/8/8
Day 4: Rest
Take a rest day! Spend it lazing around at home if you’d like, but it’s a better idea to make it an active rest day instead. Go outside and take a walk, or go for a swim!
Day 5: Chest, Shoulders, & Triceps
Flat Dumbbell Press: 4 sets of 12/10/8/8
Hammer Strength Press: 3 sets of 10/8/6
Cable Flys: 3 sets of 12/10/8
Lateral Raises: 4 sets of 12/10/10/8
Day 6: Back & Biceps
Barbell Shrugs: 3 sets of 12/10/8
Rack Deadlifts: 3 sets of 8/6/6
Pullups: 3 sets of 10/8/8
Pulldowns: 3 sets of 10/8/8
Day 7: Legs
Front Squats: 4 sets of 10/10/8/8
Leg Extensions: 4 sets of 10/10/8/8
Hamstring Curls: 3 sets of 10/8/8
Seated Calf Raises: 4 sets of 10/10/8/8
Standing Calf Raises: 3 sets of 10/8/8
And that’s it! We’re not gonna lie – these seven days are going to be a little painful. But when you’re done, you’re going to see those muscles popping in ways that they never have before! We help with fitness for men over 40, get in touch & look at our other posts for more tips.
When it comes to muscle building, two aspects come into the mind of every fitness enthusiast: bulking and cutting. What’s the difference? To put it simply, bulking entails building muscle and keeping fat gains to a minimum while cutting is losing fat yet maintaining the muscles built. If you wish to achieve the perfect figure — that lean, toned body — then you have to be wary of these two important aspects of working out. Read on to learn more!
Should I build muscle or lose fat?
Before attempting anything, you need to ask yourself whether you’re looking to build muscle or lose fat. At this point, it is safe to assume that you may have body fat to lose and muscles to gain. If you care about building muscle but have a larger figure, the first thing to do is lose fat so that you can see a bit of definition. If you are already skinny or lean, however, then it may be best for you to prioritize building muscles. It would help if you incorporated both bulking and cutting in your workout routine to achieve your desired muscular figure.
Body Fat Percentage and Two Cases
Speaking of bulking and cutting, you need to remember that all boils down to your body fat percentage. Unfortunately, most individuals do not know what their body fat levels are. It is vital to know if you should start bulking or cutting first. Don’t know where to start? Here’s what you need to do: Take off your clothes and look in the mirror. Make an unbiased assessment and ask yourself whether you are lean enough and ready to start building muscle. If you still feel that you’re plump and want to lean down a bit before building, start with that. If you don’t trust yourself to make an unbiased assessment, consider visiting a local gym and asking for a body fat measurement. Once you’ve determined your body fat percentage, then here’s what you need to accomplish:
An Already Fat State – If you consider yourself to be in this state, it’s best to cut first and lose that fat. Cardio exercises will help to lose fat significantly. However, this doesn’t mean that you should hold off on (or stop) weight training until you reach that point of leanness. Weight training is a terrific way to strengthen your body and improve your metabolism. However, make sure that losing fat is still your priority.
At Least Somewhat Lean – In this case, bulking is the first step. You can technically start with whichever phase you want based on what’s most important to you. Of course, it depends on your fitness goals. For instance, if you’re going for a bigger and bulkier figure, then continue bulking by adding more weights which translate into muscle gain. If you’re going for a mean and lean figure with a defined set of six-pack abs, however, build a strong muscle base and then cut!
Start Right, Do It Smartly, Switch, Repeat.
In the end, you’ve got to be smart about it. Switch between bulking, cutting, and maintaining, then repeat. You can play around depending on your fitness goals and what physical stature you’d like to achieve. Cutting and bulking are the secret ingredients to achieve your fitness goals. Please be advised that workout and diet go hand in hand. While you hit the gym consistently, don’t forget to watch your food intake. Good luck with your fitness goals!
One of the goals that many people have when they’re designing a workout plan is to build more muscle. Unfortunately, the process of reaching that goal is something that most don’t quite understand. In order to build a lean and aesthetically pleasing physique, you have to include a way to burn fat mass into your workout plan.
People often think that burning fat will reduce muscle mass as well, but this isn’t necessarily true – if you do it right. You can make both things go hand in hand with one another, which will help you to have the body you’re looking to get.
In this article, we’ll go into detail about what you need to know about fat loss and what you can do to ensure that you can build muscle while leaning down about the same time. With that said, let’s get to it.
UNDERSTANDING FAT LOSS:
The first thing you have to understand is that weight and fat aren’t necessarily the same thing. You can lose a ton of weight without touching even an ounce of fat, as all the weight that you lose could just be water. Therefore, you have to understand how your internal system works to burn the fat in your body before you can craft a workout and diet plan to reach those goals.
Our body stores fat as a way to conserve energy that will be used in case you are ever in the state of starvation. But in the modern world that we live in, it’s unlikely that you are going to run into these issues. Therefore, the food that we eat often turns into a fat mass that has no real use. One of the most common ways to cut fat is by reducing your daily caloric intake while ensuring your diet is full of nutritious, whole foods. Including the right food in your diet can completely change your body composition and help you get the body of your dreams!
HOW TO MAINTAIN MUSCLE WHILE CUTTING
Now that you understand how your body stores fat, we’ll go on to discussing the ways you can maintain and build muscle mass while cutting. In general, the more muscles you have, the more calories you burn on a flat rate. Therefore, it’s important that you maintain your muscle mass while cutting so that you can become leaner more quickly.
While there’s no definitive answer to this question, we will clue you in on what we have been doing here at Fit Dad Chris. With that said, here are our two rules for losing fat while simultaneously building more muscle:
EAT MORE PROTEIN AND ADD MORE STRENGTH TRAINING
Protein is the building block of every muscle group, so it’s crucial that you have enough of it to make sure that your muscles don’t break down while you’re cutting. While muscles are both aesthetically pleasing and useful, a lot of resources are necessary for their maintenance. Our bodies will automatically get rid of it if we don’t need it. Having enough protein in the system will help to slow down this process, which means that you will be able to retain your muscle while you’re reducing your caloric intake.
The formula to calculate the standard amount of protein you need to consume is by multiplying your weight with 1.5. For example, if you weigh 80 kg, you can translate that number into grams and then time it by 1.5, which will give you 120; therefore, your optimal protein intake should be around 120 grams per day. If you’re using pounds, then you can go for a 1:1 ratio — 1 pound per 1 gram of protein.
When we talk about exercise, the best way to retain muscle is through weight training as well as bodyweight workouts. As mentioned, our body doesn’t want to retain the muscles that we don’t use, so it’s best that you work every part of your body.
These exercises will put more strain on your muscles, which will mean that it will need to add more to make sure that it can handle the added stress. You should also include some High-Intensity Interval Training (HIIT) in your workout plan, as this type of training is highly effective at burning fat and retaining muscle. We help with fitness for men over 40, get in touch & look at our other posts for more tips.
When it comes to working out, endurance is considered to be one of the main fitness goals. It is an integral part of the overall exercise equation. It is the ability to exert effort and remain active for a long period of time during training. It entails being able to resist, withstand, recover from, and have immunity to fatigue or trauma.
The question is, is endurance one of the areas of your fitness concerns that you hope to address? If so, here are nine workout routines for you to build up your endurance:
Barbell Front Squat
The barbell front squat is a multi-joint exercise that strengthens your legs and core, thus building your endurance. It requires two important things: the proper use of the barbell and a good squat position. You need to stand behind a barbell with your feet outstretched. Carry the barbell by loading the weight on the front of your body instead of your back. With the bar resting on your front delts, squat as low as you can while maintaining tension throughout your legs, putting your weight on your heels.
An air squat is an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks, thigh muscles, hamstrings, and quadriceps. To perform an air squat, stand with your feet shoulder-width apart while your palms are pressed on your chest. Squat as low as you can pushing your hips back and keeping your chest high. You can adjust the width of your legs to hit different parts of your muscles.
The pushup is a basic calisthenics exercise perfect for building both the upper body and core strength. You start in a high plank position. Then, bend your elbows close to your torso and lower your body until your chest is about an inch over the floor. Then, press yourself back up.
Floor Press with PVC Pipe
The floor press with a PVC pipe keeps your shoulders strong and healthy. To do this, roll over onto your back with your feet flat on the floor. Reach for a PVC pipe with an overhand grip. Press the bar straight up over your torso and lower the bar down.
Barbell Push Press
The barbell push press is a dynamic compound exercise that increases strength and power in both the upper and lower body. Stand with your feet at shoulder-width distance. Grab a barbell with an overhand grip and hold it at shoulder height. Keep your elbows up high and your upper arms parallel to the ground. Bend your knees slightly and drop down while keeping your torso upright. Drive the barbell overhead and stand up tall. Then, slowly lower the barbell back to your shoulders.
The tuck up is a bodyweight exercise that targets core flexion. Do this by contracting your knees up toward your torso as you perform a situp, crunching forward and bringing your arms straight toward your ankles.
The hollow hold is a core training staple for many types of athletes, most prominently gymnasts. You do this by pressing your lower back into the ground, firing your core muscles, and lifting your arms and legs off the floor. Draw your belly button in toward your spine throughout the movement.
Knee to Chest
The knees-to-chest stretch is good for more than low back muscle release. You do this by lying on your back with your knees bent and your feet flat on the floor and by bringing one knee to your chest, keeping the other foot flat on the floor. Alternate each side while keeping your core taut.
The deadlift covers everything from stance to grip. This important lift is one of the best for building total-body strength, size, and athleticism. You start with your feet standing behind the barbell. Bend down and grab the bar. Keep your core tight as you pull the bar off the ground and push your hips underneath you, squeezing your glutes to stand up tall. We help with fitness for men over 40, get in touch & look at our other posts for more tips.
There’s no doubt that committing to a workout program is hard. Staying faithful to your commitment is even harder. Ideally, you shouldn’t say “I’m skipping the gym” merely because you’re not in the mood. However, the truth is that laziness and loss of enthusiasm can easily creep in because you may have long plateaued away from your fitness program’s peak. Perhaps you’re simply bored or you don’t feel that you are getting the results you wish to see quickly.
If this is the case, you should revisit your reasons for exercising in the first place to see if it’s worth your time and effort. Remember – the decision whether you want to become a couch potato or a coach guapito is yours to make. If you’ve decided to persevere despite the challenges and temptations of laziness ahead, here are some strategies that you can adopt to reinforce your motivation and perseverance:
Strategy No. 1: Understand that exercise is not an instant fix
Getting a flat tummy with six-pack abs and buff arms to boot takes time, hard work, and consistency. Thus, your fitness goals should take into account this reality. This does not mean you have the right to slack off. In fact, you should reevaluate and specify your exercise goals. These goals should be specific, measurable, attainable, realistic, and time-bound – “SMART.”
Strategy No. 2: Spell out your fitness goals the SMART way
Instead of having a vague objective like “I don’t want to get fat” or “I want to trim down my weight,” specify what you really want to happen within a reasonable amount of time. For example: “In three months, I aim to trim my waistline by 3 inches” or “I want to keep my weight at 170 pounds for the next six months.”
Your exercise regimen should then revolve around these clearly spelled-out goals. Make sure that you measure the level of success you attained at the end of the time table you specified for each fitness goal. Having a clearer idea of why you do your exercise and how you can see your progress will help incentivize you to keep persevering at the gym.
Strategy No. 3: Make changes in your existing workout program
Once you have SMART goals, review which parts of your workout program need to be changed to align with your objectives. Maybe your program over-emphasizes gym activity at the expense of fun and environmental stimulation, which can cause you to become bored or used to the exercise. It might help to introduce a late afternoon or early evening jog at some points in your fitness program. Alternatively, you could incorporate other interests such as ballroom dancing, fun runs, or even sports such as tennis, basketball, or ping pong.
You might also consider increasing or decreasing the intensity of your workouts, modifying your exercise routines, or even cheating on your current gym membership to try a different gym down the street for free. Similarity and uniformity tend to make people lose interest in what they once liked doing, so adding a little spice through these methods may help you get back on track.
Strategy No. 4: Set rewards for each SMART goal accomplished
You also need to set a reward for every one of the SMART goals you meet at the end of their particular target period. It could be a new motorcycle, a trip to the spa, a new addition to your collection, or anything you find valuable or worth your effort, as long as it is within the bounds of reason and your means. Make sure the reward won’t add pounds to your love handles though!
Strategy No. 5: Bring your buddies on board
Peer pressure and competition can add another incentive for you to get going. Thus, having fitness buddies may help you commit to the SMART goals you identified. You could ask some of your work colleagues or personal friends to join you on your trips to the gym, playing sports, doing fun runs, or joining dance classes. You can also look for groups of like-minded people in your community through Facebook, and you can join their activities as well. After all, exercising with friends is more fun and exciting than exercising alone. We help with fitness for men over 40, get in touch & look at our other posts for more tips.
So you’ve been hitting the gym lately and have been consistent with your workout routine on a regular basis. What better way to ensure meeting your fitness goals than to track your workout routines to see your progress?
Although it can seem to be a hassle, tracking isn’t nearly as hard as you’d think it to be. One secret to achieving your fitness goal is consistency. Tracking your consistent workout will surely help you level up your workout regimen and reach your goals. You will not only be wary of your workout development, but you will also get inspired by the progress you’ve made thus far. Soon enough, you will just be one lift away from achieving your dream – that toned, slender figure you’ve so long envisioned!
There are several ways to track your workout activity. You can always do it manually by marking your calendar. You can also make use of your smartphones and other gadgets. You can even use online websites and other online tools to track your progress! We will go over four ways that you can track your workout routine down below.
With a Calendar
One of the best old school ways to track your exercise is with the help of a calendar. A calendar allows you to make a list of workouts you plan to do throughout the week. By the end of the week, you can assess the progress you’ve made. There are several ways to do this. One popular way is by tracking your weight and seeing what has changed in kilos or pounds. You can also use a measuring tape to measure the different parts of your body to see whether you are reaching your goals. When you continue to do this as the weeks go by, you can increase the weight or level of your workout routines in accordance with your goals. Not sure where to start? Ask for recommendations from a fitness expert or do some research online. When it comes to marking your calendar with your workouts, you can either do so manually on a paper calendar or digitally on an electronic calendar.
With an Online Website
Another way to track your workout regimen is to visit fitness websites. Certain sites allow you to use their online tools to monitor your fitness progress. This is incredibly convenient as the template is user-friendly and ready-made. It’s just a matter of inputting your data to see your progress. Others have workplace regimens in place that you can simply follow. One of the best things about it is that some tools can do the math and calculate the data for you!
One good example is bodybuilding.com. Aside from allowing you to track your workout routine, this is also a perfect way to acquire new information about different exercises and workout routines. Another example is thesquattingrack.com. This site allows you to track your personal records like the weight you are using for your major lifts. It even allows you to track your body measurements and nutrition plan!
With Workout Gadgets
The market has come up with consumer technology that can make living a healthy lifestyle a lot more convenient than it was before. People are very conscious of their physical fitness and their health. The wellness and fitness industry has become a booming industry. This has gone as far as creating apps and developing workout gadgets that both fitness amateurs and enthusiasts can advantage of.
Some of the most popular fitness gadgets used by millions of people are Fitbit Blaze, Garmin Vivosmart HR, Jawbone UP2, and Misfit Shine 2. Most of these gadgets have simple, user-friendly, and beautiful designed interfaces with incredibly accurate data tracking features. Apart from the devices’ ability to track, the wearable technology constantly monitors your body’s state even when you are asleep.
With a Smartphone
Finally, you can track your fitness progress through your smartphone. Mobile phones are able to accomplish more than ever before, and that includes making the most of your workout routine. With a smartphone, you can simply download fitness apps and track what you need to. Since smartphones are portable, this is an extremely attractive option for those who are always on the go. We help with fitness for men over 40, get in touch & look at our other posts for more tips.
Lifting weights and working out may sound like activities largely reserved for young people. However, they aren’t. Don’t let this belief keep you from following your dream. If you want to get into better shape and improve your health, stop caring about what anybody is saying. Age does not determine your capability to perform activities. If you have the heart and determination for it, there is no reason why you can’t become one of the older bodybuilders you may have seen on the internet.
Although it is possible to build muscles at an older age, you still have to be aware of the condition of your body. There’s no doubt that it may not function as well as it did when you were younger. The human body degrades over time, so it is normal to be unable to do things at the same intensity as you could ten years ago. Keep in mind that you might have to work harder than youngsters will. However, the outcome will be worth it.
Are you ready? If so, here are four things that you should know before you start your journey:
Your body is not the same
As mentioned above, everyone encounters changes in their physical performance as they age. The older we get, the less weight we can lift. Older people have weaker bones and deteriorating muscles. If you want to be an older bodybuilder, you need to be cautious and prevent injury as much as possible.
Your health can be improved
Although there are downsides to getting older, the decline in performance should not keep you from lifting weights. Every doctor will advise you to work out and get your heart rate up. No matter how young or old you are, it is important to make exercise a part of your daily life. Sure, your body may not be able to cope with intense, heavy workouts. However, you can still build muscles and put on some mass. If you keep exercising, you will even eventually be able to slow down the negative physiological effects that come with aging. You will improve your health and strengthen your muscles while training. Nothing can give you better fitness benefits than hitting the gym will. If you take your new work out routine seriously, you might even be one of those older people who compete on bodybuilding stages. Look to them as sources of inspiration and work your way up on that stage. Age cannot stop you from having a better body!
The chemistry in your body is different
When you get older, you will begin to see changes in your outward appearance – wrinkles, fine lines, and grey hairs. It isn’t just your physical appearance that will change. The inside of your body will change as well. Every bodybuilder has to take their inner chemistry into consideration. Men eventually experience a decrease in testosterone. This is the primary hormone that provides muscle gain and preservation, energy, mood, and sexual drive. The older you get, the less testosterone will stay in your body. This is why it is more challenging to maintain your muscles as you grow older. For women, the main problem is menopause. Once a woman’s menstrual cycles stop, it isn’t uncommon for her to experience weight gain, lack of energy, and mood swings.
Food plays a big role in your bodybuilding journey
To see the best results, it is essential to eat right for your energy levels and muscles. Your diet should be high in protein, healthy fats, and low processed carbs. Lessen the amount of alcohol you consume. Better yet, eliminate it completely. Once your diet is working to your advantage, you won’t struggle as much in the gym. We help with fitness for men over 40, get in touch & look at our other posts for more tips.
It is likely that you log a lot of things during your day, whether it’s your daily tasks, things you are trying to make progress on at work, or even business meetings. When it comes to fitness, it is important that you log your progress as well. When planning out a new routine or diet, it’s important that you are keeping logs of what you are doing daily so you can look back and see what has changed as well as what can be improved.
Keeping a nutrition log will allow you to see progress and make changes as they are needed. Your diet is very important when it comes to fitness. Results can be a little hard to see and it can be saddening when we feel like we aren’t making any progress. With a log, you can see these changes and numbers in real time.
Logging for Athletes
Keeping a log can make you more efficient since you will be able to physically see the numbers of weight loss, a size increase of muscles, and even numbers like running miles. Logging anything will allow you to see how successful or unsuccessful your routines are so that you can tweak it accordingly. Writing down your future, past, and present numbers and measurements can help you so much in intentionally planning your workouts and diet. The best fitness journals will also include many other important things besides just your sets and reps. Here are some ideas to write down:
Your exercise plan and routine
You should write down all the workout plans and exercises you want to do. Include every detail like reps, sets, tempos, rest breaks, weights, and any specific equipment settings. If you wear a fitness tracker, utilize its ability to automatically get numbers and biometric info in order to better track your fitness. Collect your average, peak, and recovery heart rate when working out. This will provide you with even more context while giving you a baseline for yourself. You can include details like body fat percentage and weight Recording these things will allow you to reflect later on. This will remind you of any goals you might have previously set for yourself to motivate you to keep working hard on them.
Record Recovery and How You Fare
It is also important to remember to add recovery methods and to log how you feel after performances as well. Include how you felt physically as well as mentally about your workouts. Include details on how you prepare and recover from these sessions. Staying aware of how your body feels physically can allow you to notice improvements on rest times or whether you are healing faster or not after a certain amount of time. Tracking your moods is a great way to keep track of your mental health too. Exercise releases endorphins and helps us feel happier, so being aware of mood shifts and changes can be beneficial to you. We help with fitness for men over 40, get in touch & look at our other posts for more tips.