Circuit Training Exercises

If you are growing tired of doing the same old cardio exercises
like stair stepper machines, treadmills, etc., then why not try
something different but that is just as effective at fat
burning?

Try Circuit Training Exercise
Circuit training can be done with either weight training
exercises and bodyweight exercises. The idea is to use
three to five different exercises with no rest between sets.
Choose compound exercises that work more than one body part
and alternate between upper and lower body exercises.

Here is an example of an effective circuit training exercise
routine:

Barbell Bench Press: 1 set of 15 reps

Barbell Squats: 1 set of 15 reps

Lat Machine Pull downs: 1 set of 15 reps

Lunges: 1 set of 15 reps

Press Over Head: 1 set of 15 reps

Go through all 5 exercises without resting between sets.
After you complete all 5 exercises, rest long enough to
catch your breath, then repeat the circuit. Do this 3 to
5 times. If you are not used to this type of training,
you can start off with 3 exercises instead of 5.

Do this routine 3 days a week for 6 to 8 weeks. If you
are really trying to burn fat, also use a fat burner
supplement such as the Lipofit Fat Burner by Stacklabs.

Pre Exhaust Chest Workout

Pre Exhaust Training is a method of pre exhausting a muscle with one
exercise, and then working it to failure with another exercise. You
can make tremendous gains this way.

The main exercise for working the chest muscles is the bench press.
The bench press also uses the front deltoid muscles and the triceps
muscles. Since the deltoids and triceps are smaller than the chest
muscles, they get tired faster. If you pre exhaust your chest muscles
with dumbbell flys, then you can work the chest muscles to total
failure with bench presses.

Warm up with a light set of dumbbell flys followed by a medium set.
Rest a few minutes then perform a heavy set of fly's for 10 reps.
Squeeze the chest muscles at the top of the movement and make every
rep count. As soon as you are done with your heavy set of dumbbell
flys, set the dumbbells down and without resting, do a set of bench
presses for 6 or 8 reps. This will totally exhaust the chest muscles.
Make sure that you use a spotter. Since your chest muscles will be
tired out from the flys, you will not be able to handle as much
weight on the bench presses as you normally would. Do 3 of these
pre exhaust sets.

You can also use the same method for the upper chest. Do incline
dumbbell flys followed by incline bench presses.

Do 3 of these pre exhaust sets twice a week for 6 or 8 weeks and
you will see a vast improvement in your chest development. You
will also find that you will be able to handle more weight when
you go back to regular bench presses.

Motivational Exercises

Can people be helped? Can we ourselves be helped? In this day and
age some people may start to feel that help isn't possible. This
may be due to having been offered help and then betrayed or even
their own failure to help others they really wanted to help.

Let's look at it, have you ever helped anyone, in any way? Have
you given someone directions when they needed it? Or have you
helped someone carry something they couldn't have carried by
themselves? Do this exercise think of at least 5 things you've
done that helped another or others?

Ok, has anyone ever helped you in any way? Has anyone ever given
you a ride somewhere when you needed it? Has anyone ever given
you some good information or tips on some subject? Think of at
least 5 times someone has helped you in anyway.

Is Control Good or Bad?
Most people think of control as a bad thing. Yes, control by
force or trickery, is bad. But is control always horrible? If
you don't control a car it will most likely crash. Sometimes
when teaching someone something you use good control to show
then how to do it. You may say lift the bar above your head, ok,
lower it, ok. This is a form of good control used to help someone
learn something. It wouldn't involve force or trickery, and
would be in cooperation with the person you are working with.
Think of at least 5 times you observed control being a good
thing.

How Important is Communication?
Is it better to talk about things or not. Sometimes saying
something could get us into trouble, offend people, etc. But,
even if that was to happen the only way to fix it is to talk
more about it, until an understanding is reached. It has been
said that anything can be resolved with enough good
communication. Have you even had a good open honest talk with
someone? How did you feel afterwards? Most likely very good.
Think of at least 5 times you confided in another that ended
with a good result. Think of at least 5 times someone confided
in you that came to a good result.


As a last exercise, think of 10 ways you can use the above
3 points to improve your relationships, activities, etc.

Muscle Building Rules

After 30 years of being involved in bodybuilding and fitness,
I feel the following are the basic laws of building muscle
and are what make any muscle building program work or not
work.

Muscle Building Rule 1: Muscles are composed of bundles of
fibers with the ability to contract and relax.

Muscle Building Rule 2: By contracting and relaxing muscles
can perform work, which is measured by force time distance
(Foot Pounds).

Muscle Building Rule 3: A muscle's power is measured by work
divided by time (Foot Pounds per Second).

Muscle Building Rule 4: The power of a muscle is in direct
proportion to its size.

Muscle Building Rule 5: When muscles are subjected to stress
they will attempt to adapt so they can better deal with
similar stress in the future.

Muscle Building Rule 6: When the stress is the progressive
generation of power the muscle attempt to adapt by increasing
in strength and size.

Muscle Building Rule 7: Muscles stressed beyond their ability
to adapt will not gain strength and size and may even lose
strength and size.

Muscle Building Rule 8: Muscles too long without exercise
stress will atrophy and lose strength and size.

So how to you progressively force your muscles to generate
more power and thus grow?

Always use good form to make sure the targeted muscles are
actually doing the work.

Use a full range of motion (maximum distance) while still
keeping the muscles under tension (maximum force).

Progressively increase the weight used (more force).

Increase reps (more distance).

Progressively shorten rest between sets (less time).

That is the simplicity of it, gradually but progressively
make your muscles do more work in less time and they will
grow.

Some great techniques that make your muscles do more work
in less time are pre-exhaust, super sets, tri sets, drop
sets, giant sets, rest pause, negatives, escalating
density training, etc.

Back Workout Routine

Arnold won five Mr. Universe titles, seven times Mr. Olympia, along
with Mr. Europe, Mr. International and Mr. World. At his peak he
was 6 feet 2 inches tall and 240 pounds of hard and cut muscle.

Along with his biceps, Arnold was also famous wide and thick back.
How can you build a back like Arnold's? You won't like the answer
if you are lazy, because it takes years of consistent hard work.
Few people train as hard as Arnold did and that's the reason why
Arnold Schwarzenegger is still one of the greatest bodybuilders
of all time. Are you up the the challenge of this Arnold
Schwarzenegger back routine?

Start with your traps, by doing 3 to 5 sets of upright rows. Hold
the bar for a count of 2 at the chin while flexing your upper back
before lowering back to the starting position.

Next do 3 to 5 sets of heavy shrugs with either a pair of dumbells
or a barbell, pulling your shoulders back as well as up. That's it
for your traps.

Start your lat work with 3 to 5 sets of wide grip chin behind neck.
This secret chinning for lat width is to stretch at the bottom and
allow the lats to pull your Scapula out.

Next do chins to the front of the neck. The first style of chinning
hits primarily the upper lats, while front chins tend to work the
lower lats more. As mentioned, chinning is primarily for lat width,
and it will give you "wings" in your upper back.

Next you should work on you back thickness buy doing 3 to 5 sets of
dumbell bentover rowing. Rest one hand on a bench for support and
extend back the same leg as is on your working hand side. This leg
back position creates a greater stretch in your lats.

Next do 3 to 5 sets of barbell bentover rowing with various grips
from narrow to wide. Be sure your knees are slightly unlocked to
prevent unnecessary lower back strain.

Your final lat exercise should be 3 to 5 sets of seated cable
rows.

All that's left now is to train your erector spinae or lower
back muscles. Do 3 to 5 sets of stiff leg deadlifts while
standing on a bench so you can stretch down lower and work
your lower back muscles to the fullest.

Finish with 3 to 5 sets of hyperextensions, be sure to arch up
as much as you can.

This is an advanced back routine and is not for beginners or even
intermediates. If you are not an advanced trainee doing the the
full workout would only lead to overtraining and no progress,
but a reduced schedule will build a great back!