Best workout program ever




















Aim to complete the following workouts alternating between them over the course of two to three days per week with at least one day off in between for rest. Take seconds of rest between the sets of the first grouping of exercises and seconds of rest between the sets of the second grouping of exercises. Keep these five different types of workouts in mind as you make the decision which will be the best bodybuilding workout program for you.

Keep in mind that you can and should switch programs after so long to keep experiencing results and avoid a plateau so don't think that once you choose one program, it's written in stone that's the workout program you have to follow for a long period of time.

Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. View all articles by this author. Barbell back squat. Barbell Bench Press - Medium Grip. Barbell Row.

Dumbbell Lateral Raise. Barbell front squat. Seated barbell shoulder press. Barbell Deadlift. Barbell Curl. Seated triceps press. German Volume Training: Workout 1. Dumbbell Bench Press. Pec Deck Fly. Incline dumbbell row. German Volume Training: Workout 2. Barbell Squat. Standing Calf Raise. Seated Calf Raise. Hanging leg raise. German Volume Training: Workout 3. Dumbbell Biceps Curl. Lying cable triceps extension.

Hammer Curl. Standing Biceps Cable Curl. Close-grip bench press. Cable overhead triceps extension. Leg Press. Leg Extension. Incline dumbbell bench press. Cable cross-over. Lat pull-down. There are three broad categories of exercise: aerobic exercise, anaerobic exercise, and flexibility exercise. The first, aerobic exercise, also known as cardiovascular exercise or cardio for short, describes activities that aim to increase cardiovascular endurance by stimulating the cardiovascular system for an extended period of time.

Examples of aerobic exercise include activities such as hiking, biking, jogging, swimming, or playing basketball. Anaerobic exercise focuses on building up muscle mass through high intensity, short exertion activities. Examples of anaerobic exercise include jumping, sprinting, weight lighting, interval training, and hill climbing.

Lastly, flexibility exercise aims to improve muscle mobility and range of motion, and typically describes the activities that we associate with stretching. As mentioned earlier, aerobic exercise is primarily characterized by activities that cause the heart to pump at an accelerated pace for an extended period of time. In addition to referring to activities that engages the heart, aerobic exercise refers to physical exercise that either improves or involves the body's oxygen consumption.

Cardio is a particularly good category of exercise to perform in order to shed pounds, as cardio exercise burns fat as a fuel source. Fats, along with oxygen and carbohydrates, together form the fuel source used by all cells: adenosine triphosphate ATP. For some aerobic exercise routines to get you started, check out this great list and this informative page.

Anaerobic exercise differs from aerobic exercise in that it is comprised by short bursts of a high-intensity activity such as that repeated during strength training.

While aerobic exercise uses oxygen for fuel an early definition of aerobic is, after all, "living only in the presence of oxygen" , anaerobic exercise draws its fuel from carbohydrates. Anaerobic exercise also produces lactic acid, unlike aerobic exercise. To get started with some anaerobic exercises, check out this list of anaerobic exercises you can do anywhere.

While anaerobic exercise does not burn as many calories as aerobic exercise burns, it will still help to improve respiratory and cardiovascular fitness. Additionally, because anaerobic exercise depletes energy more quickly than the blood can replenish the muscles' oxygen, the body's anaerobic metabolism kicks in, burning glucose as fuel. Even after the anaerobic activity has stopped, the metabolism remains increased for up to several hours.

If anaerobic exercise is repeated often, it will even have an effect on your resting metabolic rate. This will cause your body to burn more calories in general—even when you're sleeping. Flexibility exercise, or stretching, is a vital component of any exercise regimen. The primary purpose of flexibility training is to increase your range of motion, especially when it comes to muscles and joints.

Although flexibility exercise will not improve your endurance or strength as cardio or anaerobic exercise would, flexibility training helps your body maintain its natural alignment. By doing so, flexibility exercise makes your body significantly less prone to injury during cardio or anaerobic exercise. Additionally, practicing flexibility training will increase your freedom of movement in a way that makes everyday activities easier. Tasks such as reaching up for an object on a shelf, getting up from a chair, or even sitting in confined spaces for long periods of time will greatly benefit from flexibility training.

Ideally, a workout regimen will involve all three of these exercise types, as they each offer different benefits to the body.

Focusing on a single exercise type may leave a lot to be desired in other areas that do not benefit from that singular exercise. Take, for example, stretching after a cardiovascular workout session versus stretching completely separately from a cardiovascular workout section. In the former example, stretching offers the maximum benefit to the body's joints and muscles because they have already been warmed up by the cardiovascular exercise, and will stretch further than they otherwise would.

In the latter example, the joints and muscles being stretched will not reach their maximum flexibility potential. As such, by using these exercise types together, one can ensure that they are approaching physical fitness from a holistic and balanced perspective.

If you really want to get in shape, why not turn some everyday tasks into exercise opportunities Between your DVD-guided workout sessions, finding ways to incorporate exercise into daily tasks may help to make exercise seem like less of an intimidating, dark, scary monster that looms ahead.

Finding room for exercise in your daily life could even make exercise—dare I say it—fun. To help you get started, we made you a list of some alternative, fun exercise opportunities to help you stay fit even while you're doing chores. I must confess: the title of this section is misleading, because while most of us associate the first home workouts with fitness icons Jane Fonda and Richard Simmons, they were not the first ones to bring workouts inside our homes.

Can I add accessory movements or other exercises? The Good — A logical, predictable, progressive structure to gaining strength.

The Bad — Potential boredom if following cycle after cycle for months on end. Bodyweight — Bodyweight exercises which complement the main lift. You never do conditioning the day before lower body lifting. How many cycles should I do? Do at least 5 cycles and monitor your progress. If you get stalled jump back to weights in your second or third cycle, then do five more cycles from there. Quick answer, no. Jim Wendler recommends using front squats as accessory work and recommends the same with movements like cleans.

The Good — Gives the ability to pack on serious strength using short-time high-volume training sessions; which gives time for conditioning. The Bad — No programmed assistance exercises and timed dynamic efforts can be intense for some. For me, I can knock out the strength portion of my workout in 35 minutes, or less. Yes, one barbell is needed. Technically if all you had were weights and a bar you could do a three-day a week split of deadlift, cleans and snatch no rack needed.

Which version should I follow? If you want to follow multiple cycles for a few months I recommend version one. If you just want to do one or two cycles and have experience in strength training, go version two. Can I use Olympic lifts in the program?

Yep, yep! What kind of conditioning do I do? In the program, conditioning is laid out, but CrossFitters do their own thing, cyclists do their own thing and runners do their own thing. The Good — Very easy to follow. The Bad — Can be taxing both mentally and physically if followed for a prolonged period.

Train three days per week for three months. This is similar to Starting Strength in the fact that you need to find what your 5-rep range looks like and then move up from there.

Will this program make me bigger? It can. Hey, you! Here's a question for you: Do you have a plan? This iconic program has shown millions of men and women the transformative power of lifting weights and eating right.

It's hard work, but the rewards are life-changing! Jim Stoppani's Shortcut to Size. From the labs of Yale University to the most hardcore gyms in America, Jim Stoppani has devoted his entire career to the science of building muscle and burning fat. He's helped millions transform their lives, and now it's your turn! Kris Gethin's Hardcore Daily Trainer. Build muscle, cut fat, and get ripped with Gethin as your guide. Lee Labrada's Lean Body Trainer.

This comprehensive training program is for anyone—man or woman, beginner or advanced—who is ready to work hard, train smart, and achieve a dream lean body. It includes daily workouts with technique guidance from fitness expert Lee Labrada! Jim Stoppani's Shortcut to Shred. Big Man on Campus College Trainer. Get ready for the education of your lifting life.

Designed specifically for students, bodybuilder Steve Cook's muscle-building plan will teach you how to lift, eat, supplement, and grow.



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