Top 10 Rules For Building Muscles On Bulking Phase

At one time, that simple off-season approach for adding mass – eat as much as you can while pushing around the heaviest loads possible – was commonly followed by lifters in pursuit of greater gains. However, its simplicity belies the fact that those gains were, at best confusing.





Sure, you’re bigger, but in solving one problem you created another: a disproportionate amount of added body fat.

That’s why bulking phases today have been redefined to address this. With a clean bulk, your goal is to add selective size, namely, as much muscle as possible, while minimising gains in body fat.

Of course, it’s more complicated than those five simple words, which today we refer to as a dirty bulk. You’ll also save a lot of effort not having to spend months leaning down. You look a lot bigger when you’re in fact leaner.

Here are the 10 rules you’ll want to know as you begin your bulk.

1.Reset Your Expectations

How much muscle can you realistically expect to add in two months without tipping the scales toward greater body fat gains? For most trainers under most circumstances, you should strive for gains of about 0.5% to 1.0% of body weight per week. For a 200-pound individual, that amounts to 1 to 2 pounds per week, or 8 to 16 pounds in that eight-week time frame.





We all know people who gain faster, but consider them outliers. While 1 to 2 pounds per week may sound measly, like the compounding interest that accrues on your 401k, it’s the long run that counts. Consistency and a long-term commitment are a must.

2.Bump Up Calories

Gaining weight means consuming more calories than you burn. If your bodyweight is currently stable, that means adding an extra 300 to 700 calories per day above your baseline – depending on your starting bodyweight, because the bigger you are, the more you’ll need.



Some individuals meticulously count calories and make a precise daily determination of their macros, and this is probably the best approach. However, it’s tedious and time consuming. If that’s too much effort, marginally increase your calories by 10% to 15% and use the bathroom scale to stay on the targets you made in Rule 1.

3.Keep It Clean

A clean bulk puts more emphasis on natural, unprocessed and whole foods. Because this approach includes more fruits and vegetables, you consume more fibre, and leaner cuts of meat, so they’re lower in saturated fat. By restricting sugar intake and limiting calorie-loaded sauces and dressings, you avoid spikes in insulin, a hormone that promotes fat storage.



Don’t reduce all dietary fats. Such fats should be about 30% of your total daily calories. About half your dietary fat intake should be from saturated sources. Think fats from animals or tropical fats – about 15% of total daily calories. Saturated fats help maintain optimal levels of testosterone in your body.

4.Build Your Workouts Around Multi-Joint Exercises

Mass-building routines should be built around multi-joint movements. Such exercises require movement in more than a single set of joints (the elbows and shoulders when bench-pressing, for example). When two or more sets of joints are working in unison, more muscles are engaged, so you’re able to lift significantly more weight. With single-joint movements like leg extensions or cable flyes, you can’t go nearly as heavy.



Pushing heavier loads ultimately has a huge impact on hormone response – more than any other single factor. Higher levels of both growth hormone and testosterone have been measured following large multi-joint exercises compared to movements that recruit a smaller amount of muscle mass.

Arrange your workouts around exercises like bench presses, squats, deadlifts, overhead presses and rows. Do them at the beginning of your workout when your energy levels are highest, so you can tackle them when you’re strongest for a better strength-building stimulus.

5.Keep Your Intensity High

The word intensity is often confused in bodybuilding because most people refer to it as a measure of how hard they’re working out. In actuality, it refers instead to the weight you’re lifting as compared to your single-rep max (1RM) for that movement. So if you’re doing 225 on the bench press and your max is 315, your intensity is about 71%.



With 70% of your 1RM, most people should be able to do about 12 reps. Further, for gaining maximum muscle, you need to choose a weight in which you can do 6 to 12 reps. Two caveats: You must use good form, and you should approach muscle failure within that target range.

If a weight’s too easy or too heavy, adjust it accordingly on your next set. So the guy who can max 315 should be doing working sets, for the most part between 225 and 270 pounds, to maximise muscle size. A discussion of intensity is important because it helps you determine the working weights you should be using.

6. Keep Your Volume High

How much work – that is, sets multiplied by reps in a workout – is optimal. In fact, multiple-set protocols have consistently shown to be superior over single sets when it comes to building muscle because they’re superior for elevating growth hormone and testosterone.



Adding sets is easily done by adding more exercises for your body-part routine. It’s best done by changing the angle at which you work the muscle. So, for example, if you started with bench presses on the flat bench, choose incline and decline presses to target the pectorals for more thorough development and symmetry.

One final note: Limit rest periods between sets to about 60 to 90 seconds between sets – a bit more of your very heaviest sets – to maximise the hypertrophy response. Resting too long is counterproductive to muscle gains because it reduces overall accumulated metabolic stress, an important marker of hypertrophy.

7.Never Get Complacent

Gaining strength and seeing marginal improvements is incredibly motivating. They result when your body adapts to a training stimulus. You challenge your body with an overload to which it’s unaccustomed, and it responds by growing bigger and stronger.

For newbies, many of these changes result from neurological adaptations – your muscles are simply learning to fire together more efficiently. After a short time, actual changes in the muscle fibres begin to occur.



But your body adapts fairly quickly to the stimulus, so you need to continue increasing the degree of overload to keep seeing improvements. Most likely that means increasing the weight as you get stronger, but you can also do more reps or reduce rest periods.

Progressive overload is a vital training concept that means you must continually challenge yourself to new levels of performance as your body adapts to previous marks you set before it. Never get comfortable with your workouts because that’s when progress stalls.

8. Look for a Competitive Edge

For one, recruit a training partner. They’ll not only ensure you won’t miss workouts and provide a spot, a good one will push you to do a few extra reps and otherwise elevate your training performance that you likely couldn’t achieve on your own.



Second, get a boost from mass-building supplements. If you’re optimising training and nutrition conditions for a successful bulk, don’t leave any gains on the table. There are a number of scientifically proven supplements that can contribute to your efforts to build size.


9.Increase Your Meal Frequency

Consuming a higher number of calories than you burn, which is essential to building muscle, is surely difficult to attain on just three meals a day. But that’s not the biggest reason bodybuilders eat more frequently throughout the day, about every 3 to 4 hours.


By consuming 20 to 30 grams of protein every 3 to 4 hours, you elevate protein synthesis and reduce protein breakdown compared to consuming the same amount of protein in just 3 meals a day. Preparing that much whole food daily can also be a challenge, so don’t overlook the convenience of protein shakes that can easily travel with you in a cooler.

10.Properly Fuel Your Post-Workout Recovery to Speed Results

The heavy weights you lift during your training session are the stimulus for growth, but the actual repair of damaged muscle fibres takes place in the hours and days following your workout. That’s why you must be mindful of nutrition and rest.




Optimising recovery isn’t limited to your post-workout meal because what you eat all day long matters, too. However, because muscle glycogen (which is stored muscle sugar) is depleted and the muscle fibres are damaged, you’ll want to speedily send in the raw materials for tissue repair and growth.

Obviously that means protein – about 30 to 40 grams – with fast-acting carbs to spike insulin and drive the nutrients into muscle cells. If you have a sweet tooth, post-workout is the best time to indulge it because the carbs are faster acting.

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The 6 Day Gym Workout Schedule

A 6 day workout schedule is one of the most effective routines for building muscle. But this is true only for those who can recover well enough. For most beginners, working out 6 days a week is simply overkill.

In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. This is because 6 day splits often require training each body part twice a week.

So, how do you determine if have recovered from a workout? For starters, the answer has nothing to do with soreness levels— a lack of soreness is not an indicator of recovery, and you can workout if you still feel sore (so long as the soreness does not hinder your range of motion). Really, the only way to determine this is through trial and error.

If you start training a muscle group twice a week and don’t see improved results, then you are not ready for the 6 day workout split. Additionally, if you cant push more weight every week or so (progressive overload), then you are also not ready for the 6 day split. This brings up a very important note:

The most single most important metric for weightlifting success is how much you can push. Progressive overload should be your primary focus. Not getting a pump, working out for long sessions, switching up your routine, etc.

In any case, this article will show you how to improve your recovery.

To benefit from this split, we must focus on optimizing recovery. If you really think about it, this is fundamentally what bodybuilding is about— optimizing recover so that you can build the most amount of muscle in the least amount of time.


This is why anabolic steroids are so rampant in bodybuilding. Steroids, such as testosterone, increase the rate of muscle protein synthesis (MPS) which is the biological mechanism in which protein is built in order to repair damage caused by intense workouts. The opposite of this, muscle protein breakdown (MPB), occurs during a workout.

The ratio of MPS to MPB (MPS:MPB) determines weather muscle is built or lost. If MPS is greater than MPB, muscle is built (hypertrophy), and if MPS is less than MPB, muscle is lost (atrophy). Increasing MPS:MPB will improve your recovery and performance, and accelerate muscular development. But this is not vital when doing, for example, a 2 or 3 day split as these type of routines allow for enough rest days to recover.

If you can learn to improve MPS:MPB (via diet, exercise strategy, and supplementation), the 6 day gym workout schedule will yield gains if you have only dreamt of.

Before looking at the 6 day split, lets discuss how we can improve our bodies ability to recover.
Part 1: Optimize Your Ability to Recover.

As already mentioned, reaping the full benefits of a 6 day workout routine requires optimal recovery. Let’s break down this section into two parts- things you can do outside the gym, and things you can do inside the gym.

Things you can do outside the gym.

The first thing I always tell beginners is that muscle is built in the kitchen. Diet is the single most important factor in your fitness journey, especially if you are a beginner.

For beginners (and intermediate lifters who still eat incorrectly), improvements in diet will yield the greatest results. If you wish to really understand the topic of bodybuilding nutrition, I highly suggest picking up a copy of Bigger Leaner Stronger by Michael Matthews.

Once you have mastered nutrition, you can started looking at supplements. Proper supplementation is important as it allows us to improve our body ability to synthesis proteins (MPS). Many fitness experts claim that taking branch-chained amino acids (BCAAs) immediately following a workout will improve protein synthesis because, well, amino acids are the building blocks of proteins.

For the most part, BCAAs will not help (unless your diet is severely lacking) as your body cannot store excess dietary amino acids. With that being said, many people swear by them and report positive results. They are fairly safe to consume so feel free to give them a try if you can afford to do so.



Consuming whey protein (post-workout), on the other hand, has been proven countless times to improve muscle protein synthesis. A study conducted in Birmingham university tested the effects of whey protein on MPS in adult males (1). It was discovered that consuming 10 grams (post-workout) had no effect, while consuming 20-40 grams improved MPS by over 50%!

In my opinion, the only supplement you really need is proper whey protein powder, and I cant recommend OPTIMUM NUTRITION Gold Standard 100% Whey highly enough. It has been my go to for over 10 years.

Once you have diet and supplementation taken care of, you should shift your attention to training. The way you train must be absolutely scientific (more on this later).

All along, you must insure that you are getting an adequate amount of sleep, in my opinion, is a huge limiting factor in building muscle. Aim for around 7-8 hours of sleep each night. More importantly, aim for as much uninterrupted sleep as possible.

This can be quite difficult if you are a light sleeper like I am. If you do have trouble falling and staying asleep, I high suggest purchasing the Lectro Fan High Fidelity white noise machine (arguably one of the best investments I have ever made). This machine has been running non-stop in my room for the past 2 years and shows no sign of wearing down. At night, it helps me sleep well, and in the morning, it helps me focus on my work by blocking out background noise.


Things you can do inside the gym.

As mentioned in previous section, the rate of MPS must be greater than the rate of MPB in order to build muscle. Studies have shown that high intensity training increases muscle protein breakdown without increasing muscle protein synthesis (and furthermore, increasing MPS:MPB).

More specifically, lifting with an intensity that is greater than 60% of the intensity you require for a 1PM (1 Rep Max), has a tremendous impact on muscle recovery.

However, lifting to failure is not quite the same and doing so will not yield the same benefits. You should always try to lift to failure, but what is more important is that you do so with a high intensity.

The other thing you can do is to structure your split in a way that maximums recovery. This is the most important part of this article and is discussed in the next section.
Part 2: Building the Foundation for Our 6 Day Workout Split

In this section, you will learn the art of constructing a workout routine, and in doing so, develop allot of effective bodybuilding knowledge! We will treat exercising as if it were a science. If this seams excessive it you, realize that this much analysis is only necessary for advanced splits.

Let’s go through the motion of building the best 6 day workout split.

When constructing a workout routine, the first thing to consider is which muscle groups should be paired together.

Here are the 11 major muscle groups: 

Chest
Back
Triceps
Biceps
Hamstrings
Shoulders
Calves
Quadriceps
Forearms
Trapezius
Abs

The larger muscle groups (such as chest, back, shoulders and legs) should be trained once a week (or at least according to popular convention). The smaller muscles groups (such as biceps, triceps, and calves) should be trained twice a week. And with a 6 day workout routine, you are allowed one rest day per week. Lets pop some of this information in:

Day 1 : Chest
Day 2 : Shoulders
Day 3 : Back
Day 4 : Legs
Day 5 : Rest
Day 6 : Arms
Day 7 : ?

As you can see, if we construct our split using the “1 muscle per week” paradigm, we won’t be able to train 6 days a week. Another issue is the proximity of shoulder to chest day.
Quick Tip!
Consider any chest press and any shoulder press. A chest press activates the anterior deltoid muscle to a certain degree. A shoulder press (such as the military press) only hits the shoulder muscles when done with proper form. Let’s call the military press a 90° press. The flat bench is therefore a 0° press and the incline press is a 45° press.
As you increase the angle, you active more of the deltoid muscles and less of the pectoral muscles. Therefore, a flat bench press activates less deltoid muscles then an incline bench press which activates less deltoids muscles than a military press. You can go below zero degrees to isolate the chest even more (i.e a decline bench press).
The concept also applies to flyes. This is important to keep in mind as you are constructing your own split. If you separate chest and shoulder days by one or two days, you should focus on flat and decline presses and flyes during chest day
. Another thing to consider while pressing is your hand placement. The farther your hands are, the more you target the chest. The closer your hands are, the more you target the triceps. So if you are hitting triceps the day after chest day, do not do any close grip presses.
At this stage in your fitness career, you shouldn’t be afraid of shifting away from the common exercise paradigms and trying something new.

Lets ditch the bro split and introduce some new ideas.
So long as you can recover well enough, there is nothing wrong with training large muscle groups twice a week. As a matter of fact, if you have optimized your diet, sleep, and supplementation, doing so would will accelerate your gains to whole new level. This was the basis for the routine that helped Arnold Schwarzeneggerr win the Mr. Olympia competition 7 times!
Chest and Shoulders are two very interconnected muscle groups and should be trained together. Instead of doing two full-on chest+shoulder workouts twice per week, consider doing one “heavy” and one “light” workout.
The same should be applied to back. I learned a great technique from a local pro bodybuilder that involved separating back workouts into two types— those that target back “thickness” and those that target back “width”. More on this later.
Because triceps, chest, and calfs are relatively small muscle groups, they should also be trained twice a week. But unlike with chest and shoulders, both arm workouts should be completed at full intensity as these muscle groups recover very quickly.

Lets update our split;
Day 1 : Chest (Light) + Shoulders (Light)
Day 2 : Back (Width)
Day 3 : Legs
Day 4 : Arms
Day 5 : Rest
Day 6 : Chest (Heavy) + Shoulders (Heavy)
Day 7 : Back (Thickness)

Our 6 day split is starting to shape up, but we still have to consider a few more things. The first thing is the proximity of certain workout days, and the overall ordering of the split.

Chest + Shoulder day should not be too close to back day. Take a second and try to think of a reason why. (Hint: shoulders)

Shoulder workouts can be divided into two categories— presses and lateral raises. Lateral raises are very difficult to do without activating a great deal of back muscles. Try doing a side lateral raise while placing your hand over your traps and notice how much the upper back muscle flex as you raise your arm. For this reason, we should try to separate these two workout days as much as possible. Lets do so. 
Day 1 : Chest (Light) + Shoulders (Light)
Day 2 : Legs
Day 3 : Back (Width)
Day 4 : Arms
Day 5 : Chest (Heavy) + Shoulders (Heavy)
Day 6 : Rest
Day 7 : Back (Thickness)

Now lets consider “arm” workouts. Its a good idea to have a dedicated arm workout (particularly in 6 workout schedules) once a week, so we will leave day 4 as it is. But we still need to trains twice a week.

Instead of adding another “arms” workout, lets add a biceps and a triceps workout somewhere in the split. Try doing so yourself (these is an ideal way to do this).

Because “push” movements (chest and shoulders) require a great deal of triceps activation, and “pull” movements (back) require bicep activation, it’s best to enter these workouts with fully recovered triceps and biceps, respectively. As such, we will place a triceps workout after the first “Chest + Shoulder” workout , and another after the second. 
Day 1 : Chest (Light) + Shoulders (Light)
Day 2 : Legs + Triceps
Day 3 : Back (Width)
Day 4 : Arms
Day 5 : Chest (Heavy) + Shoulders (Heavy)
Day 6 : Rest + Biceps
Day 7 : Back (Thickness)

Two problems: Firstly, our bicep workout now lies on a rest day. More importantly, the following workout day is back day. Have you ever tried doing barbell rows with sore biceps?

The pain is intolerable! Not only that, but you definitely won’t be able to pull as much weight as you normally can. Secondly, chest and shoulders are now being trained the day after a triceps workout (“arms” day). Try to rearrange the split yourself so that it avoids these problems. 
 
Day 1 : Chest (Heavy) + Shoulders (Heavy)
Day 2 : Legs + Triceps
Day 3 : Back (Width)
Day 4 : Arms (Heavy biceps, Light Triceps)
Day 5 : Chest (Heavy) + Shoulders (Light)
Day 6 : Rest
Day 7 : Back (Thickness)

The two “Chest + Shoulder” workout days were swapped so that “Arms” day fell before the “light” version. Also, “Arms” day was modified so that biceps were hit “heavily” and triceps hit “lightly”.

Additionally, you may want to focus on fly movements during Day 5 as they don’t utilize as much triceps as push movements do.

To finish off the split, we need to consider calf and ab workouts. Calfs should be trained twice a week and abs every other day. One calf workout will be on leg day and the other on 
Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs
Day 2 : Legs + Triceps + Calfs
Day 3 : Back (Width) + Abs
Day 4 : Arms (Heavy biceps, Light Triceps) + Calfs
Day 5 : Chest (Light) + Shoulders (Light) + Abs
Day 6 : Rest
Day 7 : Back (Thickness)



Part 3: The 6 Day Gym Workout Schedule

Below you will find the final, polished version of our 6 day workout split. Note that “Heavy” = 4 workouts total and “Light” = 3 workouts total. So for Day 4, we would do 4 biceps workouts and 3 triceps workouts. Also note that back is divided into “width” and “thickness” days. Exercises that work on the width of your back, begin with our hands above your head and end with your hands at shoulder level.6 Day workout routine
“Thickness” exercises involves pulling weight towards your chest.
Each workout should take around 60-90 mins to complete. If you find that you are completing the workout early, feel free to include an additional exercise or two.
Here is the best 6 day gym workout schedule:
The 6 Day Gym Workout Schedule
  • Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs
    • Flat Barbell Bench Press
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
      • After the 5 sets, complete 1 drop set for 20-25 reps.
    • Military press:
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
    • Incline Barbell Press:
      • 6 Sets: Sets of 10,8,6,6,4,4 reps
      • For ever other set, substitute a barbell press for a dumbbell press.
    • Arnold Dumbbell Press
      • 4 sets of 10,8,6,6 reps
      • Follow up with a burnout set of 20-25 reps
    • Low Cable Crossover
      • 4 sets of 12,10,8,8,8 reps
    • Dumbbell Side Lateral Raise
      • 4 sets of 12,10,8,8,8 reps
    • Incline Dumbbell Flye
      • 4 sets of 12,10,8,8,8 reps
    • Front Dumbbell Raise
      • 4 Sets of 12,10,8,8,8 reps
    • Your choice of a 15-20 mins core workout
  • Day 2 : Legs + Triceps + Calfs
    • Barbell Squat
      • 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
    • Triceps Pushdown – V-Bar Attachment
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Hack Squat
      • 5 sets of 10,8,8,6,4 reps
    • Standing Calf raises
      • 4 sets of 10,8,8,6 reps
    • Skull Crushers
      • 4 sets of 10,8,8,8 reps
    • Box Squat
      • 5 sets of 10,8,8,6,4 reps
    • Reverse Grip Triceps Pushdown
      • 4 sets of 10,8,8,8 reps
    • Lying Leg Curls
      • 4 sets of 10,8,8,6 reps
    • Seated Calf Raise
      • 4 sets of 10,8,8,6 reps
  • Day 3 : Back (Width) + Abs     (Note: Alternate each back workout with your choice of a 10 min ab workout) 
    • Wide-Grip Front Lat Pulldown
      • 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
    • Hammer strength pulldown
      • 5 sets of 10,8,6,6 reps
    • Rope Straight-Arm Pulldown
      • 5 sets of 10,8,6,6 reps
    • Barbell Shrugs
      • 5 sets of 10,8,6,6 reps
  • Day 4 : Arms (Heavy biceps, Light Triceps) + Calfs  
    • Ex-bar Curl
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Dips – (Triceps Version)
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Seated Calf Raises
      • 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
    • Hammer Curls
      • 4 sets of 12,10,8,6 reps
    • Seated Triceps Press
      • 4 sets of 12,10,8,6 reps 
    • Wide-Grip Standing Barbell Curl
      • 4 sets of 12,10,8,6 reps 
    • Concentration Curls  
      • 4 sets of 12,10,8,6 reps 
      • End with a 15-25 reps burn-out set.
    • Smith Machine Calf Raises
      • 4 sets of 12,10,8,6 reps
  • Day 5 : Chest (Light) + Shoulders (Light) + Abs
    • Flat Bench Press
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
    • Military Press
      • 5 Sets:  Warm set of 15 reps followed by sets of 10,8,6,4, reps.
    • Dumbbell Flyes
      • 4 sets of 12,10,8,8 reps
    • Side Laterals to Front Raise
      • 4 sets of 12,10,8,8 reps
    • Decline Dumbbell Flyes
      • 4 sets of 12,10,8,8 reps
    • Reverse Flyes
      • 4 sets of 12,10,8,8 reps
    • Your choice of a 15-20 min ab workout
  • Day 6 : Rest 
  • Day 7 : Back (Thickness) + Abs     (Note: Alternate each back workout with your choice of a 10 min ab workout) 
    • Seated Cable Rows
      • 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets
    • Bent-Over Barbell Row
      • 5 sets of 12,10,8,6,6 reps
    • Axle Deadlift
      • 5 sets of 12,10,8,6,6 reps
    • One-Arm Dumbbell Row
      • 5 sets of 12,10,8,6,6 reps
Arnold’s 6 day split workout


Arnold Schwarzenegger was a big proponent of the 6 day split workout. On page 175 of his book The New Encyclopedia of Modern Bodybuilding, he presents this workout as one his advanced training routines.

Here is an overview of the split:

Unlike our split, his incorporates Double-Split training (a technique in which the days workout are broken up into two sessions). Another distinction is that each body part is trained 3 times a week as opposed to twice a week.


Here is the full version of Arnold’s 6 day split workout:
Arnold's 6 Day Split Workout
Monday, Wednesday, Friday
  • Chest
    • Barbell Bench Presses
      • 4 sets: 1 set of 15 rep warm-up; sets of 10, 8, 6, 4 reps—stripping last two sets
    • Barbell Incline Bench Press
      • 4 sets: same formula as Bench Presses Every third workout, substitute Dumbbell Presses andIncline Dumbbell Presses for barbell exercises.
    • Dumbbell Fly’s
      • 3 sets of 10, 8, 6 reps
    • Parallel Bar Dips
      • 3 sets of 15, 10, 8 reps
    • Pullovers
      • 3 sets of 15 reps each
  • BACK
    • Chin-Ups
      • 4 sets: 10 reps minimum each set. Use a dumbbell fastened around your waist for greater
        resistance; do chins to the rear one workout, to the front
        the next.
    • Close-Grip Chins
      • 4 sets of 10 reps each
    • T-Bar Rows
      • 4 sets of 15, 12, 8, 6 reps
    • Bent-Over Barbell Rows
      • 4 sets of 8 to 12 reps
  • THIGHS
    • Squats
      • 5 sets of 20 rep warm-up; 10, 8, 6, 4 reps
    • Front Squats
      • 4 sets of 10, 8, 8, 6 reps
    • Hack Squats
      • 3 sets of 10 reps each
    • Leg Curls
      • 4 sets of 20, 10, 8, 6 reps
    • Standing Leg Curls
      • 4 sets of 10 reps each
    • Straight-Leg Deadlifts
      • 3 sets of 10 reps each
  • CALVES
    • Donkey Calf Raises
      • 4 sets of 10 reps each
    • Standing Calf Raises
      • 4 sets of 15, 10, 8, 8 reps
  • ABDOMINALS
    • Crunches
      • 3 sets of 25 reps
    • Bent-Over Twists
      • 100 reps each side
    • Machine Crunches
      • 3 sets of 25 reps
    • Crunches 50 reps
Tuesday, Thursday, Friday
  • SHOULDERs
    • Behind-the-Neck Barbell Presses
      • 5 sets of 15 rep warm-up; 10, 8, 8, 6 reps
    • Lateral Raises
      • 4 sets of 8 reps each
    • Bent-Over Dumbbell Laterals
      • 4 sets of 8 reps each
    • Dumbbell Shrugs
      • 3 sets of 10 reps each
  • UPPER ARMS
    • Standing Barbell Curls
      • 5 sets of 15, 10, 8, 6, 4 reps
    • Incline Dumbbell Curls
      • 4 sets of 8 reps each
    • Concentration Curls
      • 3 sets of 8 reps each
    • Lying Triceps Extensions
      • 4 sets of 15, 10, 8, 6 reps
    • Triceps Cable Pressdowns
      • 3 sets of 8 reps each
    • One-Arm Triceps Extensions 3 sets of 10 reps each
  • FOREARMS
    • Barbell Wrist Curls
      • 4 sets of 10 reps each
    • Reverse Wrist Curls
      • 3 sets of 10 reps each
  • CALVES
    • Seated Calf Raises
    • 4 sets of 10 reps each
  • ABDOMINALS
    • Reverse Crunches
      • 4 sets of 25 reps
    • Seated Twists
    • 100 reps each side
    • Vertical Bench Crunches
      • 4 sets of 25 reps
References 

Witard, Oliver C, et al. “Myofibrillar Muscle Protein Synthesis Rates Subsequent to a Meal in Response to Increasing Doses of Whey Protein at Rest and after Resistance Exercise.” The American Journal of Clinical Nutrition, vol. 99, no. 1, 2013, pp. 86–95., doi:10.3945/ajcn.112.055517.
Schwarzenegger, Arnold, and Bill Dobbins. The New Encyclopedia of Modern Bodybuilding:Simon & Schuster USA, 2014.


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8 Powerful Muscle Building Gym Training Splits

When performing workout splits, they have to be tailored to each individual. This is extremely beneficial as you can choose what works for you! Most training plans are generic and made to suit all. 



Your workout split is based on:
Individual goal.
Energy levels.
Schedule.
Capabilities.

When choosing you split you should take into consideration the above. This is to make sure you reap all benefits and are not being unrealistic about what is achievable. Start by determining your main goal and be specific as possible, then tailor your training split as needed.


By assessing your schedule you are aware of how much time you have to create your plan but also recover. This is important to grow, define and improve strength, but mainly prevent injury.

The body is an integrated system, instead of looking at recovery based on how your muscles feel, you must analyse everyday stress, your nervous system, sleep quality and nutrition.

1. The Body Part Split:

Body part splits are your typical workout split. In most cases, you attack each muscle group throughout the week in 5 or 6 training sessions.

Pros: Body part splits use greater exercise variation to target individual muscles. They shock muscles into growth due to high localised volume. Increased volume and metabolic stress lead to greater hypertrophy than other splits.

Cons: It’s difficult to train with heavy multi-joint lifts without some degree of hindered recovery from previous workouts. You need to have your nutrition, sleep and other recovery essentials organised.

Body-part splits are time consuming, if you miss one routine it throws off the flow of the programme. Many body part splits “major in the minors” and are cosmetic based rather than performance based so it’s not the best option for athletes or beginners.




Example:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms/Abs
Saturday/Sunday: Off 

2. Upper/Lower Training Split:

Upper/lower training splits are progressive for those accustomed to total-body training splits as they allow more recovery and training volume. Upper body and lower body days are alternated for 4 workouts in a 7-day training split.

Pros: Upper/lower training splits are a great progression from total body training and work well with most that want to gain size and strength concurrently. Upper-lower splits allow greater training frequency for quicker learning and mastery while still using significant loading. They offer a moderate training frequency and moderate-high volume for hypertrophy.

Cons: They often present generally unbalanced training times with upper body workouts taking much longer than most lower body sessions.

Upper/lower training splits offer shorter recovery time between training sessions compared to body-part splits. Lower body training is brutal; doing it two times per week.




Example:
Monday: Upper Body (Push Strength Emphasis)
Tuesday: Lower Body (Squat Pattern Strength Emphasis)
Wednesday: Off or Active Recovery
Thursday: Upper Body (Pull Strength Emphasis)
Friday: Lower Body (Hinge Pattern Strength Focus)
Saturday/Sunday: Off 

3. Total Body Training Split:

Total body training splits are maximally efficient and train the body as a unit rather than its component parts.

Pros: Total body splits are for those who want full-body stimulation. High frequency stimulation of muscles and moderate training volume suits many goals, such as fat loss, strength building and hypertrophy. Total body training is better for athletes and allows easier integration of movement training.

Cons: Low intra-workout volume may hinder metabolic-stress related hypertrophy. Stronger lifters may struggle with recoverability from training legs 3 times per week.

It’s difficult to train more than 3-4 times per week without knowledge and self-awareness for auto-regulation. Also, smaller “show” muscles are likely neglected.



Example: 

Monday:
A. Power Clean 5×3
B. Bench Press 3×6
C. Lunge 3×8-12
D1. Farmer Walk 3×30 seconds
D2. Dip 3x 30 seconds – timed set

Tuesday: OFF 

Wednesday:
A. Push Press 5×3
B. Deadlift 4×6
C. Chin-Up 3×8-12
D1. Plank 3×30 seconds
D2. Biceps Curl 3x 30 seconds – timed set

Thursday: OFF 

Friday:
A. Back Squat 5×3
B. Bent-Over Row 4×6
C. Dumbbell Bench Press 3×8-12
D1. Kettlebell Crosswalk 3×30 seconds
D2. Hip Thrust 3×12

Saturday/Sunday: Off or Conditioning.

4. Push/Pull Training Split:

Push/pull splits break training up by movement pattern. The movements on the posterior side of the body are predominantly responsible for pulling actions while the front/anterior side of the body is responsible for pushing actions. Legs are often paired on “pull” days.

Pros: Push/pull routines are suitable for intermediate-advanced trainees. They’re an economical way to train and allow for flexible planning. Moderate frequency of movement is better for skill acquisition than body part splits performed once per week.

Cons: Push/pull splits are of limited use with athletic populations because they segregate the body by muscles that work together. Push-pull routines are also a bit advanced for beginners who want to maximise their gains.



Example:
Day 1: Pull (legs/hamstrings, back, biceps, lower back)
Day 2: Push (chest, shoulders, triceps, legs/quads, abs) 

5. Intensive/Extensive Training Split:

The intensive/extensive split bases training on the neural demands of a workout. For example, a heavy/explosive day is often followed by a metabolic/higher volume day. Three or four days of training often work best.

Pros: Intensive/extensive splits are an advanced programming strategy for athletes who want to take the next step. They’re great for athletic populations and for training movement skills in coordination with resistance training. They also offer progression for developing greater levels of performance.

Cons: Intensive/extensive splits are advanced and complicated to design. They may not be ideal for hypertrophy-oriented lifters because splits are focused on the inclusion of movement training. Workouts are longer in duration on intensive days due to the neural recovery demands of intense exercise.

Example:
Monday: Speed work, Olympic lifts plus compound push exercises
Tuesday: Metabolic/change of direction, pull emphasis
Wednesday: Off
Thursday: Speed work, Olympic lifts plus compound push exercises
Friday: Metabolic focus, pull emphasis in weight room
Saturday/Sunday: Active Recovery 

6. Primary Mover Plus Opposing Supersets:

Also known as non-competing supersets or agonist/antagonist supersets, these splits work opposing muscle groups together. An example would be doing a dumbbell bench press and a chest-supported row.

Pros: Non-competing supersets are good for building muscle and achieving a one-to-one training balance on opposing sides of the body. Increased blood flow to antagonist muscle groups may improve performance and metabolic stress-related hypertrophy. They are flexible and can allow for 3-6 days of training based on training age. Supersets are easily done to maximise training efficiency.

Cons: Difficult to integrate movement skills, making it difficult for athletes to incorporate non-competing supersets as a primary method. They’re a bit advanced for beginners and may pose recovery problems for older lifters.

Example:

Monday: Chest/Back
Tuesday: Legs/Shoulders
Wednesday: Off
Thursday: Chest/Back
Friday: Biceps/Triceps
Saturday/Sunday: Active Recovery or Off 

7. Primary Mover Plus Synergist:

These splits combine major movers of an exercise with secondary movers in the same training day. Back and biceps or chest and triceps splits are examples.

Pros: Flexible training frequency with 3-6 days of training per week. Supersets create time-efficient workouts. High training volume yields greater intra-workout muscular damage.

Cons: Advanced for beginners and tough to recover from for older lifters. Variability in training frequency may be difficult for younger lifters to set up.
Example: 5 workouts per week
Monday: Back/Biceps
Tuesday: Chest/Triceps
Wednesday: Legs/Shoulders
Thursday: Back/Biceps
Friday: Chest/Triceps
Saturday/Sunday: Off 

8. Specialisation Training Splits: Hypertrophy Specialisation Programmes:

Specialisation programmes focus on bringing up a lagging body part within a short time frame. This involves focusing 3+ days per week on one body part with one day per week for maintaining other body parts.

Pros: Specialisation workouts jump-start stagnant gains on a body part. High volume and frequency result in a dramatic increase in hypertrophy on the specialised body part. They’re great for more advanced lifters.

Cons: Specialisation workouts neglect other body parts during the programme, potentially leading to atrophy and a decrease in performance. Specialised programmes are unbalanced, making it hard to maintain other fitness parameters.

Example: Back Specialisation
Monday: Low-Rep Horizontal Pull
Tuesday: High-Rep Vertical Pull
Wednesday: High-Rep Horizontal Pull
Thursday: Low-Rep Vertical Pull
Friday: Total Body Maintenance

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Chia Seeds Recipe At-A-Glance

This lemon, chia, and apple cider vinegar drink is how I start each morning! My morning elixir has lots of health benefits, but most important to me, it gets me in a healthy mindset for the day.

I’m about to get real hippie-dippie, crunchy granola on you. So those of you who maybe aren’t on the natural medicine bandwagon, consider yourself warned, k?



That’s why I try to eat healthy. I drink lots of water. I go on lots of walks. I meditate. I’m trying to cut back on the stress in my life. And I make sure to really evaluate when if I need to take medicine or not (and if I need to, I do it—hellllooo Excedrin Migraine, never stop being awesome).




Now, there are a lot of drug commercials out there with smiling happy people that will try to convince you that you are powerless when it comes to your health. Like there is no way you’ll ever feel better unless you ask your doctor about this specific drug. And for some people, those drugs are really necessary. And if you’ve found something that works well for you? Awesome. I’m super stoked for you!

But I do, in general, wish that our first instinct when something feels off with our bodies or minds is to look to the decisions that we make on a daily basis—specifically our food choices. Am I saying that eating some chia seeds and drinking a kale smoothie is the same as a miracle drug? No. But I’m saying it can’t hurt. And sometimes, it might even really help.





And that’s where My Morning Elixir comes in. I wake up each morning, stumble downstairs, and make myself a cup of lemon juice, apple cider vinegar, chia seeds, and warm water. And it’s changed my life.

I’m not going to claim that this drink is going to make you run marathons until you’re 120 years old, but I will tell you how I feel when I make sure to drink this drink each day. Is this anecdotal evidence? Totally. But the great thing about using food as medicine is that anecdotal evidence is all you need. There is nothing to lose (except maybe a few bucks on the ingredients if they aren’t things you have kicking around). If drinking this makes you feel nothing, oh well. But if drinking it makes you feel as great as it makes me feel, well isn’t that a win?

Now, there are a ton of other benefits listed out there if you just Google “benefits of lemon water” or “benefits of apple cider vinegar” or “benefits of chia seeds”. But that list up there is what I really notice from drinking this personally. And those changes are impactful enough for me, that I want to share my morning elixir with you!



Before I dig into the “recipe” (it isn’t really), I do want to give you a few notes on ingredients. Some things to keep in mind when shopping for your ingredients:

Apple Cider Vinegar: You’re looking for raw, unfiltered apple cider vinegar. I use Bragg’sbecause it’s readily available—they sell it at my regular grocery store in the salad dressing/vinegar aisle. You want to avoid using the regular apple cider vinegar that has been filtered and pasteurized (the clear stuff). The healthy enzymes and bacteria from fermentation are good for you, and filtering and pasteurizing the vinegar removes those.

Lemons: I choose to use organic lemons, because I figure that if I’m drinking something for my health, avoiding as many pesticides as possible is a good idea. I use half of a lemon in the morning in my elixir, and then I usually squeeze the other have over a salad at lunch.

Chia Seeds: One of the great things about chia seeds being so popular—you can get them almost anywhere now! You want whole chia seeds, and either white or black will work.

Water: If you’re really anti-added chemicals, you’ll want to use purified or filtered water. I personally just use warm tap water. There are lots of different articles out there about the temperature of water you should drink, and it seem there are advantages and disadvantages to just about every temp range. I personally use warm water, because I’m almost always chilled when I get out of warm bed and head to the cold kitchen!

Oh, and a note about taste. This is definitely an acquired taste. If you often drink kombucha, you probably won’t mind the tart flavor of the drink, but if you don’t, it might take some getting used to. When I first started drinking it, I’d add about a teaspoon of raw local honey (lots of health benefits to that, too!), and then slowly stepped the honey down. Now I drink it without sweetener, and I love it. To your health, my friends!

My Morning Elixir

This lemon, chia, and apple cider vinegar drink is how I start each morning! My morning elixir has lots of health benefits, but most important to me, it gets me in a healthy mindset for the day.

Ingredients

1 tablespoon whole chia seeds
Juice of 1/2 lemon
1 tablespoon raw, unfiltered apple cider vinegar
1 1/2 cups warm water

Instructions

Mix all the ingredients together. Let rest for 5-10 minutes, stirring occasionally, or until the chia seeds have formed a gel. Drink up!


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Chia Seeds

Chia Seeds Nutrition Facts

Chia seeds have become a popular health trend today, mostly due to the high protein, fatty acids, and fiber content found in these seeds. While all three of these factors are true when it comes to looking at what chia seeds can offer the body, there are much more to consider in terms of the nutritional provisioning that chia seeds provide.
Benefits of Chia Seeds


Soaking chia seeds in water before you eat them is safe; after they're soaked, chia seeds develop a gelatinous coating which some raw foodists believe helps them to move swiftly through the digestive track. Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream. With all that said, there is limited scientific research to which method is truly the best when it comes to nutrient absorption.

Despite their small size, chia seeds are full of important nutrients. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.

There's good reason chia seeds have been on everyone's minds these days. These tiny seeds are high in protein, fiber, calcium, antioxidants, and omega-3s, but there is a right and wrong way to eat them, and one man learned the hard way.





In one patient case study, one man experienced intense dysphagia, or difficulty swallowing, after ingesting a tablespoon of dry chia seeds and chasing it with water. One of the reasons chia seeds are touted for weight loss is because they expand multiple times their size in water and help you feel full for longer. However, taking down a dry tablespoon and chasing it back with H2O is not going to lead to a comfortable experience, since they don't have time to reach your stomach to expand.




When they're included in a recipe, our bodies can digest chia seeds whole (an appropriate quantity, of course), soaked, or ground in order to reap their healthy benefits. If you're ready to get these nutrient-rich seeds into your diet, these recipe ideas will help you out.

Chia pudding: Chia seeds and coconut milk marry for a Paleo-friendly make-ahead puddingthat works great for breakfast. Mix together the ingredients the night before, pop it in the fridge, and look forward to a special treat the next day. It's that easy.

Debloating beverage: If you've been feeling sluggish and bloated, it's time for a new morning ritual that includes chia. Celebrity trainer Valerie Waters starts the day with this before-breakfast, pre-workout drink that only calls for three ingredients. These chia seeds are combined with water, making this a much safer alternative to consuming chia and chasing it down with water.

Blueberry chia muffins: Blueberry muffins get an upgrade with this chia-filled recipe for extra nutrient power. They're baked into the batter, so you can't even taste them.

Antioxidant berry smoothie: If you find their crunchy texture a little off-putting on their own, try tossing them into this refreshing morning smoothie. High in vitamin C and boasting more than 10 grams of fiber, this antioxidant breakfast blend will become your new favorite recipe.

Sprinkled on yogurt: If you're looking for a quick omega-3 punch in your snack, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yogurt, or make a delicious combination of the two!

Let’s break down chia seeds and see what exactly this particular superfood is really made of – and what particular nutrients it can really offer you when you decide to eat a spoonful or two of the seeds on a daily basis.

First of all, chia seeds are relatively high in calories. This, however, does not mean that they will actually contribute to weight gain. An approximate two tablespoons worth of chia seeds contain around 138 calories. When it comes to 100 grams of chia seeds, then the calorie count goes up to 486 calories in total.

This is a breakdown of the content found in chia seeds:

6% of water content
19% of the protein content`
34% of fat content
46% carbohydrate content (about 83% of the carbohydrates are fiber content)

A 100-gram container of chia seeds would contain the following nutritional content:

16.5 grams of protein
42.1 grams of carbohydrates
34.4 grams of fiber
30.7 grams of fat (3.33 grams saturated fats, 2.31 grams monounsaturated fats, 23.67 grams polyunsaturated fats)
17.83 grams of omega-3 fatty acids
5.84 grams of omega-6 fatty acids

There is no sugar in chia seeds. Furthermore, there is a very small amount of trans fats as well – about 0.14 grams per 100 grams chia seeds. Chia seeds do not contain any gluten, making these the perfect snack choice or health product for people who have gluten sensitivities.

The majority of the fiber content that is found in chia seeds are considered insoluble fiber. This is a very useful type of fiber that has been found to reduce the risk of many diseases, including diabetes. Furthermore, the fiber content in chia seeds may assist with increasing the production of short-chain fatty acids in the stomach, which can assist in improving digestive health and function.

It should be noted that there is also a large variety of minerals and vitamins that are found in chia seeds. This is an important factor as the body relies on these nutrients for cells to function normally and for the body to be healthy in general.

The minerals that are found in chia seeds include:

Iron
Copper
Manganese
Selenium
Magnesium
Phosphorus
Calcium

There are also certain plant compounds that are found in chia seeds. These plant compounds are known as powerful antioxidants and can help to fight against free radical damage in the body. The particular plant compounds that have been found to exist in chia seeds include:
Kaempferol
Caffeic acid
Quercetin
Chlorogenic acid

The compounds have been shown to help reduce blood pressure, as well as reduce inflammation in the body. Some of these antioxidants may also help to reduce a person’s risk of developing some cancers, and may also help to reduce the risk of many chronic diseases that affect the human body.

Benefits of Chia Seeds – Are They Good for You?

Chia seeds are popular for a good reason – these little seeds are packed with essential nutrients, ranging from minerals and vitamins to protein, fiber, and even essential fatty acids. These nutrients, along with the plant-based phytochemicals found in these seeds, contribute to quite a number of potential benefits associated with a person’s health. In this post, we take a look at some of the most important benefits that chia seeds have in store for a person who adds this superfood to their daily diet.

High In Antioxidants

One of the primary benefits of chia seeds would be the fact that the food is high in antioxidants. Most of the antioxidants come from plant-based compounds that are often referred to as phytochemicals. Antioxidants are molecules that can help to protect the body against damage by free radicals. Damage dealt with the body by free radicals has been linked to a large number of chronic diseases – including one of the biggest killers, being cancer.

High In Fiber

Fiber is another important compound found in chia seeds that contribute to the many health benefits associated with this particular superfood. Fiber should be an important part of your diet. The majority of carbohydrates found in chia seeds are made up of fiber content, which means loading up on chia seeds contribute to your daily fiber intake as well. This can help improve your digestive health and even be useful in cases where you struggle with issues like constipation. Furthermore, fiber can also help you feel full for a longer period, which can reduce your food intake – this is useful if you find yourself binging on unhealthy food during the day.
Protects The Cardiovascular System

Chia seeds are high in protein, omega-3 fatty acids, and fiber. Combine these with the potent antioxidants that are found in chia seeds, and you get a number of benefits for your heart health as well. Triglyceride levels can be reduced with the frequent consumption of chia seeds, and HDL cholesterol levels can be elevated. This is already really good for the heart. Additionally, chia seeds can also help to reduce inflammation in the body – inflammation is known to contribute to the development of cardiovascular diseases greatly.

Stabilizes Blood Sugar

Insulin resistance and diabetes are two conditions that are of great concern in the modern world. Chia seeds may help lower blood sugar, which can be useful for individuals who are struggling with elevations in their blood sugar levels. In addition to being useful in reducing blood sugar levels, it has also been found that chia seeds may assist with improving the body’s insulin sensitivity. This is definitely another important benefit that should be taken into account. Improvements in insulin sensitivity can assist in reducing the risk of insulin resistance developing.

Reduces Inflammation

Chronic inflammation is another important factor that is causing concern in the general population. This problem contributes to many diseases, including digestive problems, diabetes, heart disease, and more. The compounds that are naturally found in chia seeds may be useful in reducing chronic inflammation affecting the body, reducing the risk of all conditions associated with lower-grade inflammation.

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Top Simple Body Weight Exercises To Assist Weight Loss

If your aim is to lose weight and improve your definition, then listed below are 8 exercises to incorporate alongside your diet that will help to achieve your goal.





The exercises you choose to do will greatly affect the outcome and define the areas you are targeting. For best results you don’t have to perform lengthy sessions of cardio or spend hours jogging. All you need is body weight training to improve your strength, conditioning and body composition.

Apart from losing weight a lot faster, body weight training will improve your metabolism, increase your anaerobic endurance, tone your muscles and help you achieve a leaner, tighter physique.

The health benefits of body weight training include:
Improves bone and joint function
Bone density
Heart and lung
Posture
Digestion
Brain function

To benefit you don’t have to buy expensive equipment and follow complicated training routines. Instead these classic compound movements will help you build a lean musculature, boost your metabolic rate and help you burn fat in a shorter period of time.





1. Burpees

Burpees are a perfect exercise because they hit every major muscle group in your body and raise your heart rate. They can be difficult at the beginning, but they will definitely benefit you more than hours of regular cardio.
Stand with your feet shoulder-width apart, weight in your heels and your arms at your sides.
Push your hips back, bend your knees and lower your body into a squat.
Place your hands on the floor directly in front of and just inside place your feet. Shift your weight onto them.
Jump your feet back to land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels.
Jump your feet back so that they land just outside of your hands.
Reach your arms over your head and explosively jump up into the air.
Land and immediately lower back into a squat for your next rep.




2. Pull-ups

The pull up is a powerful exercise that will build a strong back, improve your posture, tone your core and your whole body. Pull ups are essential for anyone looking to improve their body composition and overall strength.
Grab The Bar, grip it about shoulder width apart.
Hang and then raise your feet off the floor by bending your knees. Hang with straight arms.
Pull yourself up by pulling your elbows down to the floor. Keep your elbows close.
Pull yourself all the way up until your chin passes the bar. Don’t do half reps.
Repeat and lower yourself all the way down until your arms are straight. Breathe and pull up again.



3. Squats

Squats are the ultimate compound movement for completely reshaping your glutes, thighs and legs. After you gain enough strength and control with the body weight squat, try them with a barbell to achieve better results.

Think about where your weight is on your feet, it should be on the heels and the balls of your feet.
Keep your entire body tight the entire time.
Breathe in, break at your hip and push your glutes back.
Keep your back straight, with your spine neutral and your chest and shoulders up.
As you squat down, focus on keeping your knees in line with your feet.
Squat down until your hip joint is lower than your knees, this is parallel.



4. Push ups

Push ups strengthen your shoulders, triceps and chest. They maximally activate your core, especially the abdominal muscles. Having a tight and strong core will improve your posture, back health and stability.
When down on the ground, set your hands at a distance that is slightly wider than shoulder width apart.
Your feet set up in a way that the feet are touching.
From the top of your head down through your heels, keep your body straight.
Your head should be looking slightly ahead of you, not straight down.
At the top of your push up, your arms should be straight and supporting your weight.
With your arms straight, steadily lower yourself until your elbows are at a 90 degree angle or smaller.
Try not to let your elbows go out with each repetition. Keep them relatively close to your body.
Once your chest touches the floor or your arms go down to a 90 degree angle, pause slightly and then explode back up until you’re back in the beginning position.



5. Lunges


Lunges have a variety of great benefits including, building tight glutes, stronger quads and also hamstrings. They also increase your core strength. Performing them regularly will help you run and improve your flexibility.
Keep your upper body straight, with your shoulders back and relaxed and chin up.
Step forward with one leg, lowering your hips until both knees are bent at a 90 degree angle. Make sure your front knee is directly above your ankle.
Make sure your other knee doesn’t touch the floor.
Keep the weight in your heels as you push back up to the starting position.



6. Spider Crawl

This move effectively targets your abs, chest, shoulders and triceps. Improving the mobility of your hips and toning your core muscles, spider crawls will also raise your heart rate and help you burn more fat.
Get into a push up start or plank position.
Bring your right knee up to your right elbow by bending your knee. Extend your left arm forward and keep your left leg straight.
“Crawl” forward bringing your left knee to your right elbow and moving your right arm forward and extending your right knee.
Repeat as many times as you can do.


7. Plank

This exercise is one of the best when it comes to core conditioning, toning the glutes and hamstrings. It also improves endurance in the abs and back. Other benefits include an improved posture, balance and overall strength.
Plant the hands directly under the shoulders, slightly wider than shoulder width apart.
Ground the toes into the floor and squeeze the glutes to stabilise your body.
Neutralise the neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
Hold the position for 30 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form.


8. Skipping

Skipping a rope for 10 minutes is the equivalent to running for an eight minute mile. Even jumping at a moderate rate burns around 15 calories per minute. This exercise is excellent for burning calories, improving agility and building stronger arms and legs.
Keep your back straight, for beginners jump two footed only a few inches from the floor.
Alternating feet when jumping is easy, aim to jump a few times on one foot, then try the other foot.
Whilst skipping, the rope should ideally be tight and if jumping at speed, aim to have small jumps, with the rope close to your head.




Perform this list of highly efficient fat burning body weight exercises for 15 minutes every day.


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