Aug 09

How to Create Your Own Muscle-Gain Workout Plan

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Trainers weigh in on how to design a weekly workout plan that promotes muscle growth.   If you’re trying to build more muscle, committing to an optimal weekly workout plan is key. For one thing, it’ll help you become more efficient at the gym since you’ll be focusing on exercises that are important to your goals. Plus, you’ll be able to avoid overworking your muscles by incorporating adequate rest, which will decrease your risk of injury and help you see real results. When it comes to building strength and gaining muscles, there are a few ways to do it. Read on for top trainers’ advice for crafting the ideal muscle-gain workout plan.   5 Days Per Week Muscle-Gain Workout Plan To encourage hypertrophy (increased muscle size), you’ll want to go with low reps of heavy weights. Rather than performing full-body strength workouts every day, follow a workout split that works different body parts on different days, suggests Autumn Calabrese, Beachbody trainer and creator of 21 Day Fix. (FYI, you won’t just build muscle: You’ll reap all the other benefits of lifting heavy weights too.)   Muscle Building Splits “When you break it up into specific body parts, it allows you […]
Aug 06

I Swapped Evening Workouts for Early Morning Routines and I’m Never Looking Back

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I know how energized I can feel after working out in the morning, but finding the motivation to wake up early, every day was challenging. I’m someone who both loves to work out and naturally wakes up between 6 and 8 a.m. However, apart from that one time I had personal training at 5 a.m. for 9 months (crazy, I know) the two don’t always go hand-in-hand. For the last 12 months, my busy freelance work schedule (often 12 hour days) has only allowed for my workouts to come at the end of my workday. Plus, working out after a long day of deadlines feels like the perfect reward and outlet to get out any frustration from the day. On days when my agenda isn’t as packed, working out directly after I wake up isn’t even close to something I crave. I like to take my time in the morning and ease in by making breakfast, do my 5-step skin-care routine, grab coffee from a local shop, or meditate. However, I’m currently training for a marathon and it’s becoming tricky finding enough time to log my longer runs (15 to 23 miles) at the end of my work day — […]
Aug 03

How to strengthen and tone the thighs

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Various types of exercise, from weight training to running and biking, can improve the strength and endurance of the legs. The thigh is the part of the leg between the hip and knee, and it contains three primary sets of muscles: the quadriceps, at the front of the thigh the adductor muscles, on the inside of the thigh the hamstrings, at the back of the thigh   Regularly performing exercises that target these muscles will strengthen and tone the thighs over time. In this article, we look at some of these exercises.   Exercises to tone and strengthen the thighs Below, find six exercises and activities that can lead to stronger, more sculpted thighs.   Squats Squats are a compound movement, meaning that multiple muscle groups are working at the same time. Squats are highly effective for strengthening the leg muscles, and there are several variations. Bodyweight squats may be best for a beginner; they require no equipment and are a good way to learn the correct form. Over time, some people increase the intensity by adding weight. Some common variations that include weights are barbell front squats, barbell back squats, and goblet squats.   Bulgarian split squat Bulgarian split […]
Jul 31

9 Scientifically Proven Ways to Grow Muscle Fast

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Patience is overrated—especially in the weight room and especially when it comes to those focused on a specific outcome: To grow muscle. Sure, change takes time, but if you’re vying to grow and build muscle and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off. And a workout is a terrible thing to waste. Plus, even if you are seeing progress, there’s no reason you can’t see more. How do you rev up your results? Here are nine ways.   1. Increase Your Training Volume Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka how to grow muscle). And to increase volume, you may actually need to go lower in weight than you might guess. “Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,” says Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York. To get the volume your muscles need, she recommends performing each […]
Jul 28

Build Massive Triceps With This 4-Move Workout

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This twice-a-week session will pack size and muscle onto your arms.   If you’re in the gym chasing big arms, there’s a good chance you’ve spent plenty of time doing biceps curls. And hey, you can’t be blamed. After all, when most people think of big arms, they definitely think big biceps. But if you want big arms, that’s not the only muscle group you need to grow. Yes, building full, thick biceps helps, but you also need to seriously develop your triceps, too. Why? Because your triceps are actually a larger muscle group, and they visually complement your biceps. A perfect, well-sculpted set of arms includes big, strong biceps, and well-defined triceps, too. Triceps training isn’t always the most natural, though, partly because you can’t always see the muscle you’re working. Part of the reason a lot of guys love training biceps is they can instantly “see” progress. You can’t always see that with your tris, but that’s where this program comes in. The trick with triceps training is attacking the triceps from a variety of different angles so you can hit all three of its heads. Do this right, and you’ll craft well-rounded tris — and in the […]
Jul 25

The five best leg exercises for beginners, according to a Pilates instructor

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Work your lower body with these expert-recommend moves   You don’t need a fancy gym membership or heavy weights to strengthen your legs—if you’re new to working out, you can use equipment-free routines like this Pilates session to boost your lower-body muscle. “Working our legs keeps us strong, functional and fit,” says Korin Nolan, founder of Power Pilates UK and The Class Plan. “I recommend focusing on your legs in a session like the one below around two to three times a week. This will allow more than enough time for muscle recovery while providing sufficient stimulation to build strength and mobility to support your everyday movements.”   Pilates leg day workout Lateral lunge 3×8-10 on each side Backward lunge to knee raise 3×8-10 on each side Glute bridge with knee pull 3×8-10 on each side Side-lying leg circles 20 on each side Side-kneeling leg swings 3×8-10 on each side   To do this workout, perform all the exercises one after the other. Complete all sets and reps of one exercise before moving onto the next.   1. Lateral lunge Sets: 3 Reps: 8-10 on each side Stand with your feet together and your arms held out horizontally or crossed […]
Jul 22

10 Easy Standing Exercises for Abs That You Can Do Without Equipment

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Target belly fat and improve your balance, all without having to do a crunch or a plank.   Your core plays a role in every movement you make. From lifting your kids to walking more efficiently, the core is integral to your daily functioning, which is why you need to strengthen it regularly. But don’t think you’re stuck having to get down on the ground for old-fashioned crunches or planks every time. You can actually train your core by incorporating some easy standing exercises into your day, and there are tons of great benefits to doing so. We’re sharing some useful know-how along with a simple standing exercise routine that you can complete without any equipment.   Ab Workout Routine Below, Chakoian and Powell designed a 10-move routine that will shake up your core training because all of the exercises are done from a standing position. Bonus? You don’t need to change into exercise clothes, and you can pretty much do these standing exercises wherever you are. Aim to do each exercise two or three times through, moving slowly and mindfully at first. “You can sometimes overcompensate with your lower spine for core moves if you do them incorrectly or […]
Jul 19

Bodybuilder Shares 5 Advanced Tips for Building Bigger Biceps and Triceps

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Looking to build stronger, thicker arms? Bodybuilder and YouTube fitness personality Zac Perna has just the ticket. In a recent YouTube video, the Gymshark athlete shared a quintet of tips that are designed to build bigger biceps and triceps, all in the format of a “huge arm workout”. “I’m going to show you a typical arm workout by itself, says Perna, a fitness model and trainer. “If your arms are a weak point, maybe it’s a good idea to hit them more frequently…everyone wants bigger arms, so everyone’s going to benefit from the tips.” Before sharing his tips, Perna walks you through a few lifting non-negotiables. These include making time to warm-up before each set, taking each working set to failure, controlling weekly volume and making sure you’re lifting with proper form. Got those mastered? Good. Let’s get to the fun stuff:   Pick an exercise to overload on “The whole point of doing any exercise is to slowly get stronger and better over time,” says Perna. “I usually start with a dumbbell preacher curl or the cable [curl]. Lately, I’m loving the cable curls for the sake of warming up as you can slowly add weight, it feels better […]
Jul 16

5 ways to stay safe while running or working out in extreme heat

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Follow these top tips for a healthy and enjoyable summer workout routine   As the scorching Spanish summer sets in, many of us are keen to continue pursuing our fitness goals, whether that’s running, cycling, or simply taking the dog for a turn around the park. However, it’s important to recognise that working out in extreme heat comes with its own set of challenges. So, how can we stay active while also staying safe? Here are a few essential tips for a healthy and enjoyable summer workout routine:   1. Embrace the early bird mentality One of the simplest yet most effective strategies is to pay attention to the weather forecast and choose your workout times wisely. Opt for early mornings or late evenings when the heat is more bearable. This way, you can still enjoy your workout routine without the scorching midday sun beating down on you.   2. Acclimatise your body It’s important to give your body time to adjust to the rising temperatures. Gradually increase the intensity of your workouts, allowing your body to acclimatise to the heat. Start with lower-intensity exercises and, as you feel more comfortable, ramp up the pace. This approach helps prevent heat-related […]
Jul 13

5 exercises that can help if your back and shoulders are cramped from computer use

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If your workday is being hampered by aches and pains all over, adding these moves to your workout routine can help   If you’re finding yourself struggling with a sharp pain across your shoulders, down your back or through your arms, you can blame the constant hunching-over your computer and phone. “Sitting for prolonged periods while you work from home with your shoulders forward and your chest muscles compressed can cause an over-stretched upper back. This has caused a bad posture endemic in the midst of the pandemic,” confirms Bhavna Harchandrai, a Mumbai-based fitness expert. “This often leads to knots in your neck, headaches, neck pain, shoulder impingement, numbness of the arm and upper back muscle soreness.” Stretching increases blood flow to the muscles to relieve stiffness, which lengthens the muscles and improves flexibility, reducing a risk of injury and allowing for a greater range of motion. But strengthening the muscles in the first place can help prevent the pain. A strong upper body also improves posture, so you’re less likely to slouch if you’ve built up your form and strength. “You’ll want to try exercises that will stretch out the chest and anterior deltoids, strengthen the upper back and […]
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