Bodybuilding
Short Workouts – The Fast Way to Build Muscle
Short workouts are a great way to get in shape and stay on track with your fitness goals. Short workouts are not new. They have been around for decades. The difference is that they started to become popular again recently.
The main idea behind this type of workout is that you can achieve the same or even better results in less time. You can save time and energy while still reaching your fitness goals.
Benefits
It is not a full-body workout. In this type of workout, you only have to work out your legs and core. This is because if you do not fully exercise your whole body, it can be harder for you to stay on track with your fitness goals.
It helps people in a hurry or want to get in shape quickly. The shorter the workout, the less time and energy it will take to get in shape.
Types of Short Workouts
There are two types of short workouts. The first type is a high-intensity workout, which is a workout that uses intense cardio, strength, and plyometric exercises.
The second type is an interval training workout, which starts with a low-intensity cardio activity and then transitions into an intense activity in less time than it takes to complete the low-intensity activity. This type of short workout can be used by anyone who wants to improve their fitness level and get in shape fast.
Why One Needs Short Workouts
We live in a period when 24 hours of the day seems insufficient to get everything we would like to do. How do you cram work, training, shopping, meditating, or a child raising and have time to go out with your friends?
Nowadays, everything must be done at full speed otherwise, you will not get to sleep 8 hours per day never. American research has shown that the current generation sleeps an average of one hour less than the 80’s. The main reason claimed most often by those who would like to do sport but fail is that they do not have enough time.
In a study, it was found that people who do short workouts are more likely to stick to their workout routine. The study found that short workouts are more effective because they don't exhaust the person and make them want to quit.
Also, short workouts can be done at home and don't require much equipment, making them convenient for people with busy schedules.
Short workouts also provide results in a shorter amount of time than other kinds, which makes it easier for people with busy schedules.
Sample Short Workouts for Bodybuilders
The following is a list of short workouts you can do in just 20 minutes to build muscle effectively.
- Squats: 10 reps, 3 sets
- Pushups: 10 reps, 3 sets
- Pullups: 5 reps, 2 sets
- Barbell Deadlifts: 10 reps, 3 sets
- Curls: 10 reps, 2 sets
- Lat pulldowns: 10 reps, 2 sets
- Stiff-legged deadlifts: 10 reps, 3 sets
- Triceps dips: 10 reps, 2 sets
- Squats: 10 reps x 3 sets
What The Research Says About Short Workouts
The International Federation of Body Builders (IFBB) founders Joe Wieder and his brother Ben Weider, have noticed this issue for 60-70 years. Even then, they realized that not everyone would have the required time and energy to stay in the gym for 2-3 hours a day, as were the great champions of that time as Arnold Schwarzenegger or Frank Zane.
In addition, many do not even really want to get their performance or to compete. They want to look good and be healthy. The workout program of those championships with 15-20 per muscle group required much time and too much energy for an ordinary man. And then Joe Weider came up with the solution: short training but effective enough to achieve visible results soon.
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Training Quickly with Excellent Performance:
This strategy of achieving a great body by working 5-10 minutes per day has contributed decisively to general bodybuilding and fitness development. Gradually, people began to come to the gym, and if in the 60s bodybuilding was practiced by a handful of enthusiasts, now, only in America, 20 million people are attending the gym.
This success was based on several factors, but ordinary people had achieved visible results even with these short programs. The most important here is eliminating unnecessary things and going straight to the target without wasting time.
Myths Associated With These Exercises
There are many myths related to bodybuilding people believe in. Therefore, let’s go through the most common to see what they are about:
- Stretching (muscle stretching) helps athletes avoid injury;
- Stretching helps athletes perform better and leads to better muscular performance;
- Weight training reduces flexibility;
- Stretching before exercise provides great heating;
- Exercises designed for the abdomen melt belly fat.
All seem to be true, but in reality, all are false. If you don’t have enough time, focus on the essentials. Do only specific heating exercises, i.e., some series of exercises that follow, using lightweight, and then with an average weight and go directly to those exercises established for training.
Dos and Don'ts When It Comes To Short Workouts
There is no need to do more than 4 sets of an exercise and two exercises for a muscle group to get good results. It is highly important to increase gradually the weights that you are using. Generally, a weight you may use to do 8-12 reps is better for this short workout.
Very high weights (1-5 reps) require very good heating, supervision by a colleague during execution, and larger breaks between sets, which consumes time. To save even more time, try to work for two groups simultaneously using super series methods: an exercise for a group followed, without pause, by another exercise for another group, and then make a two-minute break.
The most popular Professional Bodybuilders recommend coupling antagonistic groups: chest with back, biceps with triceps, abdomen with shoulders, and lower back and shoulders you can work with the legs. So choose two antagonistic groups, do two exercises for each one, 4 sets for each exercise, and leave the gym.
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Overall
Theoretically, short exercises should last less than 30 minutes and results can be impressive, especially if you use and nutritional supplements. Short, intensive training can be a great solution for those looking to spend less time in the gym.
They are tailored for busy people who want to look good and be healthy. They are more attractive and easy to perform, and the result is guaranteed.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
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Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
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Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
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Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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