Workout

5 Impactful Workouts to Build Your Lagging Body Parts

Published

7 years ago

April 4, 2018

Zizou

Do you think you have a perfectly balanced and symmetrical physique? Is there a frustrating part of your body that does not grow? There will always be a lagging body part or a specific muscle group that you would like to improve. The good thing is that you are not alone in this journey, and here you will find some Impactful Workouts for your progress.

Focus More on The Lagging Body Parts:

Before this matter, it is essential to focus more of your efforts on lagging body parts. That way, you will successfully build and have a good physique. It will also be a good idea to follow some advice from a doctor. The following are the five Impactful Workouts that will help sculpt a well-rounded and complete body.

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#1─ Pump Up your Frequency:

Following high-frequency and targeted training will be essential to improve your body part that has fallen behind.

If you will like it bringing up a lagging muscle group, it is worth noting training two to three times a week. In one day, you may go heavy with the lower repetitions.

And then switch up the workout by turning to lighter weights. Just increase the volume as well.

If you will like it driving your muscle growth, increasing the training volume and adding some stimulation is essential.

If you will power up your body part, add some workouts. That way, you will be able to focus on your body part. Allow some forty-eight hours of rest in between sessions.

In addition to what you need to remember, ensure you will not go through the motion. You will need to slow down. Feel each part of the repetition from the beginning until the end. This will drive more blood into particular muscle tissue.

#2─ Change the First Exercise Being Followed:

If you stick to the same exercise routine, it will only stop you from increasing your gains. However, this does not necessarily mean that you will never need it scrapping your routine. Minor adjustments will already make a big difference.

This way, you will be able to break through the growth wall. You may as well begin your workout sessions, considering your muscle is not growing anymore. Start with exercises every time you focus on each muscle with the maximum energy.

If you bring up the boulder shoulders, never revert to the dumbbell presses to kick off each lift. It will be a lot better to start with the standing barbell press, Arnold presses, and any compound variation that will drive change.

#3─ Connect The Muscle to Your Mind:

If you do not notice any significant difference with your specific muscle group, it may be attributed to the fact that you do not activate the maximum way possible. You must evaluate your technique to building up your lagging body parts.

When you realize you can contact or squeeze your muscle more effectively, you will be on your way to shaping it. You can easily allow the muscle and mind connection to slip.

This is especially true if you pile on the plates and lift heavy weights. You will need to grow some more and newer muscles. Lower the weight and slow down the tempo that you follow. Squeeze every repetition being your priority.

#4─ Adjust or Add Repetitions:

According to the fitness model named Jimmy Everett, building up your lagging body parts is about getting in extra repetitions. If you put a lot of stress on your muscle group, expect it to become a lot bigger. You could add up some stress to be able to increase the pre-set volume.

This could also be possibly done by working in a high-rep range. If you work at about six to eight repetitions for the back, it will be just right to explore hypertrophy-related work in an eight to twelve range.

Master about six to eight repetitions with a specific weight. Keep the weight just the same. Try to squeeze out a lot of repetitions with it. If the strength is quite at a level, you will need to drop the weight following a small percentage. You will need to do this before you up to your pre-set repetitions.

#5─ Add Some Single-Limb Work:

If the lagging body parts are your legs or arms, you will need to add up some single-limb work. That way, you will be able to correct this sort of imbalance.

You will need to follow some unilateral isolation work which could be your favorite technique. If your left quad is lagging, keep focusing on single-leg leg presses, single-leg leg extensions, and single-leg squats.

If you focus on machine, barbell, and bilateral exercises, it will be necessary to add some single-limb work. This will help balance your strength and musculature.

Must Read: How To Do One Leg Squat

Follow All the Essential Workouts Mentioned Above:

You will need to follow all the impactful workouts mentioned above for your own sake. That way, you can improve some of your body parts. And thus, you will successfully feel good as well.

Now, you have learned more about the 5 impactful workouts to build all your lagging body parts!

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Zizou

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

6 months ago

November 28, 2024

Sane

Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:

Must Read: Here Is How to Know Your MRV

1. Plan Your Morning Run Route

Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.

2. Wear Reflective Gear

Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.

3. Inform Someone Before a Morning Run

Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.

4. Carry Identification During Morning Run

Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.

5. Stay Alert

Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.

6. Run Against Traffic

When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.

7. Vary Your Routine

Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.

8. Carry a Personal Safety Device

Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.

9. Stay Hydrated

Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.

10. Warm Up Properly for Morning Run

Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.

11. Dress Appropriately

Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.

12. Check the Weather

Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.

13. Trust Your Instincts

If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.

14. Post-Run Routine

After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.

Analysing Your Morning Run Route

Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:

Secluded or Remote Areas

Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.

Check High-Crime Areas Before Morning Run

Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.

Avoid Unlit Roads During Morning Run

Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.

Busy Highways or Interstates

Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.

Construction Zones

Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.

Blind Curves and Hills

Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.

Areas with Poor Drainage Aren't Safe for Morning Run

Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.

Unfamiliar Trails

Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.

Overall

By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.

Related Article: How to Regulate Your Food Quantity

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Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

9 months ago

August 29, 2024

Zizou

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:

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.

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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