Can you tell me a killer bicep workout for beginners ?
Lol no, not pushups. Thats a tricep, chest and back workout. Any pushing motion is chest and tris, pulling is lats and bis. As for biceps, pullups are a good workout but are better for back. As for beginner workouts, the two most basic ones are barbell regular curls and dumbbell hammer curls. There are two heads in the bicep, the hammers work one and barbells work the other. For a good burn in the brachialis (muscle underneath the bicep) and forearm, try reverse grip curls. When you get more advanced, try power curls. I gave the name to them because I don't know their real name, but didn't invent them myself. You put a dumbbell on the floor. Put your knee in the concentration curl position. Slowly curl it up. Huge burn and works on your power! Can also do both arms together with a barbell. You want to work your biceps alot of different ways, but not all at once. Varies exercises include iso-mid curl up holds, bicep ladders, concentration curls, preacher curls (preachers are great. guys who preacher curl alot standing curl a ton!) and regular dumbbell curls. Goodluck. Oh and btw: biceps are 1/3 of arm. Make sure you work the other 2/3 (triceps) equally. Triceps help you extend your arm (so they help with the negative motion for really heavy curls).
P90X has 12 workouts, can anyone tell me how long EACH workout is? Thanks!?
1:Chest & Back - 52:50 2:Plyometrics - 58:36 3:Shoulders & Arms - 59:53 4:Yoga X - 92:24 5:Legs & Back - 58:56 6:Kenpo X - 58:46 7:X Stretch - 57:32 8:Core Synergistics - 57:27 9:Chest, Shoulders & Triceps - 55:44 10:Back & Biceps - 51:36 11:Cardio X - 43:18 12:Ab Ripper X - 16:07
Can you tell us your workout schedule? Which exercises do you perform on which days? For example, chest (incline) on Monday.
Monday: Incline db press, incline bench press, fly on flat bench, facepull, ohp, lateral raises, tricep extension, skull crushersTuesday: barbell row, underhand lat pulldown, deadllift,pullover,squats,calf raises, glute ham exercise, inner thigh squats, preacher, biceps concentrationrepeat the same on thursday and friday
Is not stretching before workout is harmful for me? Also tell me that if my workout plan for whole week is right?
If you stretch correctly, it is actually a good way to warm up the muscles by getting the blood flowing and flushing out metabolic waste. Research has shown that methods such as static or ballistic stretching can not only decrease muscle performance but actually make us more prone to injury. Therefore, instead of holding a muscle in a stretched position or doing any kind of bouncing while in a stretch position, try a technique known as Active Isolated Flexibility. This uses what is known as reciprocal inhibition- where one muscle group is facilitating the movement so the opposite (targeted muscle for the stretch) is forced to relax and properly lengthen. The "active" component means that the stretch is NOT held, but done in 2 second repetitions. This helps to avoid a stretch reflex in which the muscle recoils to protect itself from damaging when there is too much stress for it at once. This can be done prior to the workout to help increase performance but after as well to enhance recovery. For more information about this or how to try it on your own you can refer to the websites below: Wharton Healthjeffbrannigan.com
Is this HIIT workout good? on treadmill..?
Yes, HIIT burns more. However, it is more complicated than it first seems, which is why on YA I just recommend standard 30-45 minute cardio sessions. HIIT can be done on a machine, but it is best to do it with just your body (land or water) or on a bike. If 7mph is really fast for you, then yes, you can do that. The trick to HIIT is that you keep having to challenge your body. Sessions should not get easier, if anything they should get harder. For the first session you might be doing 2-min at 3mph, 2-min at 7mph, but never again. Next workout, you must do it faster and with shorter intervals. This is where the treadmill gets tricky. I do HIIT on a stationary bike with a 6sec/9sec split. This would be impossible on a treadmill. If you think you are up for the challenge, go for it!
Would you tell me one exemplary workout routine for chest that includes all chest parts?
As the other answers here say, it is the old classics benchpresses (dumbells or bar), and dumbell flyes, that will get the job done. The basic movement of the chest muscles is similar to performing a hulk-clapping smash. Bringing your arms together. So the flyes or pec-decs are the most precise movement for training chest, and for maximum involvement of all areas of the muscle, you can vary the flat or incline position, plus the width of the grip for barbell presses, and also add pecdec to really get the squeeze on the inner parts. A good routine would be to have one day of heavy basics like 5x5 bench presses and dumbell flyes, and another day of high rep 50% RM doing other exercises like cable flyes and pecdecs and dumbell presses to really pump those things up and hit it from all angles. At least 4 days rest in between is recommended.
Can you give me a workout routine?
Get stronger in one month is not a practical goal, but perhaps you can add another notch or two to your current level of strength, but again to change to a beast will not materialize from thin air, certainly not in 30 days.I see you can lift weights. That is good.Meanwhile, to get a good dose of pure strength, i suggest you stop all those great exercises for the next 30 days, but pick one that you feel you can excel for the next 30 days and confident that you will not get hurt while doing it.For example pick back squats. Train 3 times and week for full hour following a suitable progressive overload, using micro plates. Add occasional Front Squats and then add a bit of pull- ups to mix it up a bit. ( you will be sore the first few days!).Or train exclusively for 30 days with conventional, sumo and Romanian deadlifts. Add snatch grip deadlifts to the mix for its shock and humbling factor.Train 3 time a week, following same procedures mentioned about the squats.If you are confusing strength with power, then training with the power cleans you mentioned in your question can help you to build some serious strength and explosive power ( and mass). In future, consider learning the full clean and jerk routine. Olympic lifts build awesome strength and insane ballistic explosive power.30 days of training with clean and jerk or power cleans is substantial and gives you another notch . Olympic lifts demand extra lifting skills, beyond Squats and Deadlifts.Nutrition and recovery:You will be sleeping 8 to 10 hours on schedule, while consuming plenty of clean food and fresh water. Clean food means fresh food.Try this for the next 30 days and you shall receive your extra notch of strength.A better choice is to chill out and forget the 30 day thing and start incorporating all these lifts into your lifestyle.Strength training is tough and intense!EDIT:Attention new trainers. Strength training with back squats, front squats and deadlift variations, bench is very intense and you will be sore the day after. You may not be able to walk! Next day.Don't freak out!.It gets better after few sessions of training. Sleep 8 to 10 hours, focus on your nutrition ( eat more). Go back and train more with good planning.
Is working out 3 times a week enough?
yes.3 times a week is plenty. instead of doing more you can make it more intense by slowing down the exercises you do. if you take 6 seconds to do one repetition,3secs up and 3 seconds down and don't use any momentum you will get very good results. intensity is 100% more productive than doing more. you can train faster or slower if you want but don't train more unless you just like to train more.. i work out 3x a week for 30mins and have been for yrs. and i get better results than when i was working out alot and also most people can stick with a routine that doesn't take up too much time. go to exercise demos on site below. you decide the exercise that appeal to you