Plyometric Exercises For Increased Muscle Power

Plyometrics is the name for a type of exercise developed to increase a muscle-groups power to generate a large amount of force quickly. It may be used, for example, to improve the throwing power of a football quarterback or the effectiveness of a boxer's punch. Unlike traditional strength training exercises, plyometric exercises are performed quickly and explosively. The most common plyometric exercises include hops, jumps and bounding movements.

Build Muscle

Just Starting? Build Muscle in 20 Minutes a Day ( No Expensive Equipment)

You can start a strength-training program at home without expensive equipment, following these suggestions from three-time Olympian and coach Pat Connolly. You can improve your strength and flexibility in less than 20 minutes a day. Don't push yourself if any of these moves are difficult for you; start small and build up gradually.

You will need a sturdy, straight back chair, a small fanny pack full of pennies or quarters, and 2 half-gallon plastic milk containers (with handles). Begin with the containers half full of water. You can add weight as the exercises get easy for you.

Arms/Upper Body

First, gently stretch and warm up your arm muscles. 

Hold one of the containers in your right hand, hanging down at your side. Curl it up in front and then down, then lift it as far back as you can. Repeat 10 times. Do the same with your left hand. As you get stronger you can increase the weight by adding water or sand, increase the number of repetitions to 20, and then increase to 2-3 sets of 20.

Legs/Lower Body

First, gently stretch and warm up your leg muscles.

1. Hold one of the containers in each hand with your arms down at your sides. Stand in front of the chair and squat down to just touch the chair with your butt and then stand back up. Repeat 10 times. As this gets easy, increase the weight of the containers, add the weighted fanny pack around your waist, and build up to 20 times.

2. Sit on the floor with your legs straight out in front and your back against a wall. Wrap the fanny pack around one ankle and raise that leg, keeping your knee straight, 10 times. Repeat with the other leg.

Source 

Six Pack Abs

Six Pack Abs - Getting Ripped (And Not Ripped Off)

Here's how to get ripped six pack abs while not wasting time and money on methods that don't work.

1. Avoid all the infomercial gimmicks you see on TV. These gimmicks and contraptions have come and gone and there will always be the "latest and greatest" machine that promises a six pack. None of these methods are tried and true, there only the buzz of the moment, and just like the fabled "thigh master" they will disappear in time due to their utter ineffectiveness. They've proven themselves to be a waste of time and money.

2. You likely already have some degree of developed abs. What many people don't realize is that they already have abdominal muscles essentially lying dormant, underneath some layers of fat. One of the most common exercises performed during our youth in gym class are sit ups. Many people have developed some degree of abdominal structure during the growing stages of their youth, but after years of non activity they have basically atrophied their ab muscles. By targeting your abdominal muscles through various exercises you can quickly build back up and accentuate your abdominal muscles while getting rid of fat.

3. Take on a full ab program that will hit all areas of your stomach, not only shaping up your abs but also making your midsection stronger, relieving lower back pain, and burning fat as well. Just doing crunches on the floor won't bring you the total six pack ripped results that you want. The easiest route towards real results will be by following a full on firming, flattening, and shaping abdominal program. Here you will build your entire ab structure, developing the ripped six pack look, while gaining the benefits of feeling and looking younger, stronger and more attractive.

Source 

Muscle Fitness

Best Muscle Fitness Training System

The structure of a muscle fitness training system can take many forms, varying from extremely short and intense to overly lengthy and exhaustive.

One basic way in which a muscle fitness training system is structured is by utilizing a "split routine", dividing the muscle groups up and targeting a certain group one day and another group on another day and so forth. One of the best and basic muscle fitness training systems consists of a split 3 day a week routine which basic structure looks something like this:

Basic muscle fitness training system: 3 day a week workout:

Monday: Chest/Shoulders/Triceps

Wednesday: Back/Biceps

Friday: Legs

Looking at this basic 3 day a week muscle fitness training system, Monday three different muscle groups are worked. The pectorals (chest), the deltoids (shoulders), and the triceps. Since there is some overlap in muscles being worked, that is the deltoids and triceps will be assisting in pushing movements involving pectoral work. So it makes sense to also train shoulders and triceps in this workout as they're already being "activated". So shoulders are followed after chest, and the workout concludes with tricep training (the two larger muscle groups are worked first, and then the smaller triceps muscles are worked last).

Wednesday in the basic muscle fitness training system consists of back (latissimus dorsi) and biceps. Once again there is muscle overlap. When one trains the back performing pulling movements, the biceps also get activated to a degree. So the biceps will be trained on back day since they're already getting worked.

An added note to back and forearm training in Wednesdays muscle fitness training system. The back is sometimes split between upper back for width, and mid back for back thickness. After the biceps are performed, some trainees will also train their forearms, if their goal is overall arm development and especially if their arm development is particularly lacking in the forearm department.

Friday in this muscle fitness training system calls for legs, or in gym circles its "leg day", or in hardcore dungeon gym settings, its "DLD", "dreaded leg day". Since dreaded leg day can be so taxing on the entire body, two days rest are given for recuperation before starting up again with chest on Monday. Leg day consists of training the front leg muscles-quadriceps, the back leg muscles-hamstrings, and the calves round out the Fridays muscle fitness training system.

This is just one basic muscle fitness training system split, which provides the trainee the benefit of working overlapping muscle groups in the same day and allowing rest and recovery in between each muscle building workout. There are a number of other muscle fitness training system splits, routines, and workouts. Only through beginning a routine and seeing what personally works for your bodytype and genetic capabilities, can you begin to personalize your own ideal muscle fitness training system. Future articles will outline specific exercises one can implement within this workout split.

Source 

Core Muscle Training

Core Muscle Training - The Mighty Spot The Good, Bad, And The Ugly

When one is potentially unable to perform a certain core muscle training exercise on their own, then they require "a spot".

1. Usually the case is that the weight is heavy for the trainee, and while he probably will be capable of a certain number of reps, he possibly will not be able to perform the complete exercise within his desired rep range, on his own. Hence he will enlist the help of a spotter. This is an important step in maximizing core muscle training as it allows the trainee to complete those last so important reps of the exercise which contribute the most to building size and strength.

2. Another reason the trainee utilizes a "spotter" during core muscle training has to do with maintaining proper form, performing a "one rep max" in which the trainee is only concerned with determining his strength level and progress by finding out how much weight he can lift for one repetition.

3. A third reason a spot is used for core muscle training, is as a psychological aid which will be discussed further below.

Common exercises which generally require a spot during core muscle training with heavy weight are free weight bench press, and free weight squats. Though any exercise can utilize the added core muscle training and building benefit of a good spot, these are the two big dogs that require a spotter when using heavy weight.

Procedure for a spot during core muscle training:

The spotter will generally only slightly assist the lifter in the reps where he begins to show signs of struggle. Then the spotter will increase his assistance until the trainee is clearly no longer able to perform another rep, at the completion of the previous rep. Here the spotter assists the trainee in racking the weight, thus completing his core muscle training set.

The universal problem: the "jackass spotter":

Unfortunately there are no "schools for spotters" in the typical gym. If there were perhaps there would be less of what we coin as, "the jackass spotter". This is the type of spotter who will practically lift the bar with all his might from the onset of the exercise. He will not even wait until you need the spot, he will begin assisting you from the get go with all his might, successfully negating any muscle building effect from your core muscle training.

Envision this:

One can imagine psyching up for a core muscle training big lift, only to have the jackass spotter end up doing all the work. At the end of the spot, the jackass spotter will immediately proceed to say, "good job bro, it was mostly all you." The trainee tends to be too exhausted, frustrated, and bewildered at this point to do anything more than nod his head. Now one may say, well he can just do another set, and use another spotter. Wrong. For the jackass spotter always follows up with, "let me know if you need another one bro, I'll be right over here." And again the trainee tends to give a frustrated head nod, while the core muscle training destroyer will wait nearby in the wings, periodically looking over ready to rush to the aid for another "spot". Hence the trainees entire core muscle training set is rendered essentially useless.

Precautions:

So it is necessary to be cautious when asking for a spot. A general and obvious rule is when looking for a spotter for your core muscle training heavy lift, attempt to choose the power lifter over the disco bodybuilder. That is, one who is engaged in the business of serious weightlifting, and not one whose neon shines as heavy as his hairspray.

Ego check:

It is worth it even if you have to travel across the gym and ask someone you know or have observed as being a more serious core muscle training lifter. Of course you run the risk of that individual being so serious as to not have the time or not wanting to break his concentration to give a spot. But, most of the time the lifter will be supportive as he's been there at one point himself, and will provide you with the spot. Though if not, don't feel slighted or insulted, instead appreciate and respect the individuals seriousness in regards to core muscle training, and simply move on, asking someone else.

But the main key is to always get a spot if your going to attempt lifting heavy weight during your core muscle training routine with free weight exercises such as bench press and squat.

Source