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Workouts Sample Bodybuilding Workouts

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Abdominal (Core) Training - Great Six Pack Abs

Six Pack Stomach Abdominal training is very misunderstood. Many people place a lot of emphasis on abs without understanding how the abs function or why they are even training in a certain way. Let's explore the correct way to train abs for the results that you want!

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Holistic Workouts (Part 1)

A holistic workout is an extremely high volume workout. It is targeted to fatigue the entire muscle. A holistic workout will stress both your physiological and neurological systems. For this reason, you are given two (2) weeks to fully recover from a holistic workout. A moderate workout is provided between those two (2) weeks to stimulate the muscle while allowing full recovery.

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Holistic Workouts (Part 2)

Continuation of holistic workouts.

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Induction Phase Workouts

Your "induction phase" will involve a significant amount of volume. For each set, you will recruit a range of muscle fibers. For each set, you will have a specified number of repetitions.

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High Intensity

High Intensity training is just what the name implies. Intensity is a word with many meanings. For some, intensity is perceived effort. For others, intensity goes beyond this. In weight training terms, intensity is percentage of 1 rep maximum. Due to the fact that this protocol of training involves very low reps, in the strictest sense, it is intense.

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German Volume Training

German Volume Training does not necessarily come to us from Germany. Charles Poliquin is credited with popularizing the method in the United States. The premise behind German Volume Training is simple: shock your muscles through high volume and hopefully their response will be hypertrophy. This makes sense. People who do a high volume of work, i.e. roofers, lumberjacks, etc, do build strong muscles despite the heavy load. The key is finding a workload heavy enough to stimulate a response, yet light enough to allow you to complete virtually all of the sets.

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Fitness Preparation

This program is designed to improve two aspects: vertical jump endurance for the box jump event, and ability to bench press (again, a combination of strength and endurance).

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Metabolic Phase

This involves an extremely high volume of training with a low weight. The idea is to stimulate your muscles and achieve hypertrophy through volume, while maintaining an elevated heart rate to burn extra calories and fat throughout the duration of the workout.

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Heavy Phase

This phase is characterized by heavy, compound movements. Research shows that an optimal way to improve muscle mass might be to train for hypertrophy (growth) first, then strength (neurological efficiency) next. It follows the notion of "gain the muscle then train the muscle."

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Power Phase

Power training in the traditional sense is training for power-lifting. Power-lifting has introduced some compound, multi-joint movements that are ideal for a mass foundation. Some of these movements are, by nature, explosive - the other movements will be performed with brutal slowness to emphasize the negative or eccentric phase with a goal of damaging transitional fibers.

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