Sculpture

Chung Leong Yu asked:


Try this weight training routine and get as sculpted as possible and as soon as possible. To push your body to the next level, you have to change your weight training program and avoid getting stuck in the rut. Many people actually are in a plateau phase which they did not know of and in the end of the day, they would not get the sculpted body that they wanted because their muscles are just not responding to their weight training plan anymore.

For muscles to respond and get optimum results, they need to be exercised extra hard and kept on guessing. There for, for change, it is recommended that high intensity technique is applied once a while to give the muscle a shock.

One of the best ways to shock the muscle is by using this weight training routine, which uses a technique, called superset. Superset is a method where by 2 exercises for 2 opposing body part is done back to back without rest. Two exercises for one body part done back to back can also be used as a superset.

The purpose of using this technique is to actually keep the intensity high and to keep the heart rate high as well. For example, if we use a chest and back superset exercise, the back muscle is at rest while the chest muscle is worked. When its time to work the back muscle, the chest muscle is at rest and have time to recover and by the time the chest muscle is worked again, it would already recovered.

For superset with the same muscle group, the purpose is to really exhaust the muscle group and kick the stubborn muscle so that it will grow! A good example is to do a bench press followed by a chest dumbbell flyes. Chest dumbbell flyes is an isolation exercise and it will really compliment the bench press, which is a compound exercise. Again, this will keep your heart rate high in the fat burning mode and shock the muscle.

Check Out This Free Weight Training Routine To Get A Sculpted Body For Chest And Back

1. Chin ups superset with Bench Press

2. Bent over barbell rows superset with push ups till failure

3. Seated cable rows superset with chest cable flyes

4. Close grip pull downs superset with dips till failure

Check Out This Free Weight Training Routine To Get A Sculpted Body For Biceps And Triceps

1. Standing bicep curls with close grip push ups

2. Seated 45 degree dumbbell biceps curls with standing triceps push down

3. Standing cable bicep curls with standing triceps rope extensions

4. Standing bicep hammer curls with bent over triceps kickback

Check Out This Free Weight Training Routine To Get A Sculpted Body For Quads And Hamstrings

1. Seated leg extensions with seated hamstrings curls

2. Leg press with straight leg dead lifts.

Check Out This Free Weight Training Routine To Get A Sculpted Body For Shoulders

1. Dumbbell shoulder press with standing lateral raises.

2. Bent over rear delt reverse raises with barbell upright rows

3. Standing dumbbell front raises and shrugs

The repetition range you should be doing is around ten to twelve. If you go above that chances are you may puke because its so intense! Choose moderate heavy weights and include this workout at least once to twice a month.



SALVATORE

Jesse Miller asked:


Building strength and muscle using sculpting bands is a fairly new addition to fitness world. Some travelers who want to sculpt their body can only travel with resistance bands. The used of resistance bands are recommended for its several advantages:

1. Using resistance bands is a great way to develop strength. A growing body of research is showing that “accommodating resistance”, a phenomenon whereby the band’s tension becomes more challenging at your muscles’ strongest length, is a tremendous way of developing muscular strength. For instance, performing a biceps curl with a resistance band is far more challenging than using dumbbells.

This is due to the fact that as you raise the band it becomes tighter, creating more tension and work in the biceps muscle. In general, as you lengthen the band it creates more resistance. As an example it’s almost like starting the movement with 10 lbs dumbbell and finishing it with a 30 lbs dumbbell. The constant pull of the band creates an ever-growing amount of tension making any muscular movement challenging throughout.

2. As the resistance band is stretched it stores a tremendous amount of kinetic energy, much like an outstretched spring. The natural tendency then would be for the band to “snap” back to original length, much like a rubber band that has been stretched. This provides an incredible eccentric or “negative” load on the working muscles that can produce amazing gains in strength.

3. Resistance band aside from being a remarkable workout tool to develop muscles’ strength and size it is also a convenient device that can be used at home, while you travel, or even in the gym. It is not advisable to bring heavy equipments like dumbbell while you’re on travel or lifting heavy weight materials at home. Some resistance band workouts that can be great for doing at any of those places mentioned are; squat presses, resisted step-ups with biceps curls, lateral lunge with diagonal chop, resisted crunches (on stability ball), reverse lunge with back row, standing alternating chest press and squat sit with 1-arm back row. For each exercise using resistance band, you just have to complete as many reps as you can in 30 seconds for you get a good result.

The combination of increasing tension and intrinsic eccentric properties make the resistance band an amazing workout tool for developing muscular strength and size. However, it is important to progressively use tauter bands as you become stronger. Just like using a 10 lbs dumbbell forever will force you to plateau and realize no further strength gain, so too will a band of similar tension. As you get stronger, you can move onto a tougher and more resistant band. Progression and overload are 2 important aspects of any training program and need to be implemented for maximum gains in strength and muscular growth.



LUIS