Aging is a fact of life that we all have to face some day eventually. Time moves on and same is the case with our age. It affects the training as well as attitude of the bodybuilders significantly. The days of heavy lifting shift to lighter sets along with more work with machines rather than with the free weights. Arthritis and other injuries set in from the heavy lifting done years after years.
So once ageing is the factor, what the body builders should do and how they need to take care of physically as well as mentally. First of all, one should throw away all the egos and be realistic about what is happening in the body. There is no reason to think that you are old. It is only a state of mind which can destroy you like anything.
I often hear people telling other people that you are too old to do something. If you will think this way, then you actually will be old. No doubt there are so many ways to think positively.We as humans like to live in our present. We hardly think about us being aged. We look at us and feel we will say the same forever. Body looks hard, without any injuries and pretty much muscular. But with the passage of time things change and better is to accept the fact and leave the egos.
Things vary person to person:
When it is about keeping the waist tight with ageing, things actually vary person to person. For instance, for some people benches may be great strength while the other says that it does not work much for the size. So you need to see what works best for you.
Significance of small waist:
You need to know that in earlier days bodybuilders were judged based on the small waists. They were trained in way where they had the exercises to tighten their waists.
No doubt one cannot narrow down the width of the hips; however width from the front to back can be well controlled.
So with the aging, one should know about the exercise that re simpler and cooler. Good news is that such exercises do exist. These are meant to decrease the waist circumference and at the same time, they are likely to provide you with remedy against lower back pain.
Back in 70’s body builders not only were in habit of building individual body parts, but the appearance of the body as a whole was always the focus. In fact this is what bodybuilding should be; whether it is competitive or recreational. It should always be about creating an appealing physique at its best.
If you remember even Arnold Schwarzenegger, who is known to be a monster of mass had a small waist. When we talk about small waist, we do not mean genetically small waist. It is all about small front to back, something which is within the control of the person unlike the rest of the natural bone structure.
Thin waist is earned:
Guys like Frank Zane, Arnold Schwarzenegger, and Lee Haney did not just stumble on their tiny waists. It was also not only because of their attractive ability to hit the vacuum pose from all the possible angles. They worked really hard and actually earned them. They have been known to make it a priority in their training routine as well as preparation for the contest to work carefully on coveted vacuum.
For them, to work carefully on pulling their midsection in was as significant as working on their biceps, chest and so on.
Less bread, more cardio, pasta, and desserts:
What I am about to say is too simple to what we call true. Do not eat junk food and add little cardio to your routine. No I am not kidding at all. Arnold Schwarzenegger has shared it from his personal diary for all the common body builders.
Water and salt:
You should be very careful about your intake of water and salt. Do not stop eating water and salt. It is one of the absurd advice that we come across on the internet. You need not to cut down the usage of water and salt completely. Keep the flow of both these ingredients steady and slow.
Smaller gut means small portions:
Whenever we imagine a plate of a body builder, we think of it being full with the potatoes, meat, gravy, and greens. It can be done when it is your bulky stage. But once you leave bodybuilding all you must do is to clean up your stomach at its best. Keep the portion small and lean. When you eat in smaller portions, your stomach does not bloat. Your midsection will remain lean and tight.
You need not to go crazy when it is about the thin waist. Instead take light bar, straight, like from a mop or a broom. Place it across your shoulders. Try twisting with the lower party of your body just above the hips. Do a couple of sets of 100. After all, you may have left body building but you cannot lose the stamina.
Trust me, body building is not always about building the muscles. Contestants are judged on the basis of their aesthetics as well as symmetry. Small waist is what makes your chest, back, and thighs appeared to be bigger and enhance the overall appearance of the physique. No doubt, waist is due to genetics too, but there are several strategies and dieting that one can work on towards a thin waist even when one has left bodybuilding.
Age is nothing in this regards. All you need to have is passion to look great and you will end up in maintaining thin waist even when not doing exercise on regular manner.
5 Impactful Workouts to Build Your Lagging Body Parts
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.
Focus More on the Lagging Body Parts:
Prior to 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 particular doctor. The following are the five strategies that will help sculpt a well-rounded and complete body.
You can also Check out our Training Program:
#1─ Pump Up your Frequency:
It will be essential to follow a high-frequency and targeted training if you will like it improving your body part that has fallen behind.
If you will like it bringing up a muscle group that is lagging, it is worth noting training in 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 are essential.
If you will power up your body part, add some workout as well.
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 keep in mind, make it sure that you will not go throughout the motion. You will need to just slow down. Feel each part of the repetition from the beginning until the end. This will drive more blood into a particular muscle tissue.
#2─ Change the First Exercise Being Followed:
If you will only stick to the very 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. Small 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 that is not anymore growing. Start with exercises every time you focus on each muscle with the maximum energy.
In the event that you will bring up the boulder shoulders, never ever revert to the dumbbell presses in order 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 ever 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 will need to clearly evaluate the technique you’re following in building up your lagging body parts.
The moment you realize you could contact or squeeze your muscle more effectively, you will now be on your way to shaping it. It is actually easy for you to allow the muscle and mind connection slip.
This is especially true if you will pile on the plates and lift some heavyweights. 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 first 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 will put a lot of stress on your muscle group, expect that it will become a lot bigger. You could actually 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 will 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 ever the strength is that that quite at a level, you will need to drop the weight following a small percentage. You will need to do this before you up your per-set repetitions.
#5─ Add Some Single-Limb Work:
If the lagging body parts happen to be your legs or arms, you will now 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 all the time, just keep focusing on single-leg leg presses, single-leg leg extensions, and single-leg squats.
If you will focus on machine exercises, barbell exercises, and bilateral exercises, it will be necessary to add up 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 really need to follow all the essential workouts mentioned above for your own sake. That way, you will be able to 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!
10 Week Program & 5,000 Rep Arm Specialization Program
Have you been familiar with 10-week program & 5,000 rep arm specialization program? This will definitely make you go insane but in a good way. The highlight of this program is in alternating between cruise and blast weeks. In the end, you will be performing exactly about 5,000 reps all throughout the course of ten weeks.
Description of the Workout:
This program is actually designed to beef up your triceps and biceps. That is why you really need to understand it as it may seem useful and valuable for your part. Remember as well that specialization programs have already been around forever.
Vince Gironda, a bodybuilding legend, said that rules are designed to be questioned, broken, changed or challenged. And, there really is not the wrong way or right way to workout.
In this sense, it is finally about time to break the rules. If you will aim for bigger arms, this program will be very useful as long as it is backed with lots of sleep and food.
Summary of the Workout:
In order to make things easier for your part, consider taking a closer look at the summary below:
- Main Goal─ Building Muscle
- Workout Type─ Single Group of Muscles
- Training Level─ Intermediate
- Duration of the Program─ Ten Weeks
- Days every Week─ Three
- Time every workout ─ Sixty to Seventy-Five Minutes
- Equipment Needed─ EZ Bar, Machines, Dumbbells, Cables, Bodyweight and Barbell
- Target Gender─ Female and Male
- Supplements Recommended─ Multivitamin, Casein Protein, Pre-Workout and Whey Protein
There are certain rules that you will need to consider in mind that include the following:
Blast and Cruise
In the ten weeks, you will need to alternate between cruise weeks and last weeks. The latter will involve three arm building workouts including super-high volume.
Now, with cruise weeks, they are indeed very much challenging. The frequency will need to be dropped to about two workouts. The session will involve a volume that is cut in half.
- Cruise Weeks. This will include two workouts that will be performed only on Monday and then on Thursday. The total repetitions will fall at exactly 125 for every workout.
- Blast Weeks. This will include three workouts that will be performed on Monday, Wednesday and Friday. The total repetitions will fall at exactly 125 for every workout.
Other Essential Things to Keep in Mind:
In this program, you will need to minimize all other guys that include the legwork, shoulder, back, and chest. You will not dedicate yourself to doing a lot of sets for every muscle group. In addition to that, you will not need to eat protein-enriched foods.
You will just need to devote eating at least two-hundred grams of protein every day. If you will eat just a minimum of two-hundred twenty grams every day, it will be a lot better.
In addition to what you need to keep in mind in the program, you must slap on your feedbag. Eat a whole lot more. Stick to five-hundred calories and just no less. If you think that you are still hungry, eat some more. Remember that food is equal to growth and food is equal to recovery.
Workouts on a Blast Week:
- On a Monday, you will need to work on your chest, arms and shoulders. The exercises will include bench press, pec dec, military press, side lateral raise. The arm work will include lying triceps extension, rope cable curls, close grip bench press and dumbbell curls.
- On a Wednesday, you will also need to concentrate working on your arms and legs. The exercises will include leg curls, seated calf raises, leg extensions and squats. Prior to the arm work, this will include hammer curls, dumbbells kickbacks, EZ bar curls, French press and bench dips.
- On a Friday, you will need to focus working on your arms, traps, and back. The exercises will include deadlifts, barbell rows, v-bar pulldowns and barbell shrugs. The arm work will also have consisted of tate press, barbell curls, machine curls and dumbbell tricep extensions.
Workouts to Consider on a Cruise Week:
- On a Monday, you will need to concentrate further on your arms, chest, and shoulders. The exercises to follow include bench press, pec dec, military press and side lateral raise. Prior to the arm work, it will include dumbbell curls, cable tricep extensions, and close grip bench press.
- On a Thursday, you will need to focus working on your arms, legs, and back. The exercises to implement will include leg curls, squats, barbell rows and v-bar pulldowns. The arm work will include of weighted chins-up, lying tricep extensions and EZ bar curls.
Attitude in Engaging in the Program:
In order to become successful in following this program, it is essential keeping in mind discipline and hard work. No gain without pain will always apply in this routine. It will now be up to you if you will be determined enough in achieving good results in the end.
Related Article Must Read: Ultimate Arms: How to Build Sleeve-Splitting Biceps and Triceps
Follow the 10 week program and 5000 rep arm specialization program to focus on achieving better arms. In this regard, never ever question yourself about sanity. 5,000 reps will always be 5,000 reps. There is no need to hesitate further about this.
The Do’s And Don’ts Of Low And High-Intensity Cardio
If you have been frustrated of all those fats in your body, it will help if you commit to loving high-intensity cardio. This might somehow be an evil to some people because it is quite difficult to stick to, but still, it is worth of the time and effort. This will help you in order to build endurance, look great in your outfit and shed fats. In this regard, what do you think is the best cardio exercise to follow? Should you opt for a low-slow cardio or a high-intensity cardio? Would it be a better idea to dance your fats away by way of Zumba? Would you rather choose to attend a spin class?
You Are Not Alone in Working Out:
Even if you have been so much overwhelmed by the many choices in store for you, remember that you are never alone. Working out may be quite complicated but it is all worth it. In the old days, powerwalking and trudging for an hour will be the best way of burning fats. Before you get panicked, take a few steps back.
Even if circuit training, AMRAP, and HIIT are among the famous exercises known to people, low-intensity cardio is still favored by many. There will always be a place and time for doing some low-intensity cardio. This is also particularly true if you will improve your aerobic capacity and build endurance. You will also be able to burn more fats.
With low-intensity cardio, you will expect to burn some more calories. This will also be easy for your muscles and joints. This will be a perfect activity if you have injuries and you want to rehabilitate yourself.
There is nothing that will beat an easy low cardio session that helps increase that flow of the blood. In addition to that, this helps remove the metabolic byproducts coming from your bodily tissues. This will also help increase the healing process. This will also be a lot easier and faster for you to implement.
Low-Intensity Cardio Incredibly Versatile:
Low-intensity cardio is believed to be incredibly versatile. There are potential activities that fall into this category like cycling outside, walking on a treadmill and swimming in a lake. You will only need to maintain a low intensity.
Your heart rate will fall between sixty to seventy-five percent of the maximum intensity. You will expect to get the best-burnt calories. You will also notice some significant metabolic changes. You will increase the enzymes in your body to help utilize fats and carbs for energy.
Nevertheless, low-intensity cardio must be done right after you have finished your lifting session. It must as well last for about thirty to forty-five minutes that help improve respiratory and muscular endurance.
Do’s and Don’ts of Low-Intensity Cardio:
Don’t: You will need to carry out a low-intensity cardio before you try on strength training. This is due to the very reason that it could get in the way of strength gains. If you will focus on adding more muscles and gaining some strength, it will help if you will only do some low-intensity cardio.
Do: Low-intensity cardio could be considered in mind before you go through strength training. However, you must limit your time to about ten minutes maximum.
Don’t: Do a low-intensity cardio activity if you think that it is torturous. This is also, especially if you are miserable each minute. You will need to carry out the cardio exercise that you will be able to tolerate the best. That way, you will get only the best and most impressive results.
High-Intensity Cardio Exercises:
High-intensity cardio exercises will always be on top of the cardio realm. These are believed to be well-researched, efficient and fast. There were a lot of studies conducted before about the benefits they could offer.
These include improving the VO2 max, enhancing aerobic capacity and incinerating fats.In addition to that, there are much greater and better fat loss results achieved by following high-intensity cardio exercises. The ability of the body to utilize fats as energy is also increased.
This is especially true during the exercise. This could also result to even more excessive consumption of oxygen. This will, therefore, help you to burn a lot of calories just in several hours after the workout.
The Role of High-Intensity Cardio:
With high-intensity cardio, expect it further that it will kick your body’s metabolism. This will also bring out an even more intense disturbance in your metabolism. This will, of course, requires a lot of calories in order for you to recover. Your body will be able to spend more energy to repair the damage and to go back to homeostasis.
Protocol of High-Intensity Cardio:
As per the protocol of high-intensity cardio, it is usually a ratio measured of a high-intensity interval that is alternated during some rest periods. You will usually work at about eighty-five to one-hundred percent maximum heart rate.
This is also especially during your rest period. You will be able to stop moving entirely or even bring all the efforts to exactly lower percentage of the maximum HR. In regard to the intensity, it will vary on the interval intensity being performed.
It means to say as well that you will work at ninety-five to one-hundred percent effort prior to the interval. You will, therefore, be able to drop it to about zero percent for the rest. If you will work at about eighty-five percent for an interval, you may dip it to about sixty percent of the max prior to the rest.
High-Intensity Cardio Proven to be a Versatile Protocol:
High-intensity cardio is proven to be a versatile protocol. This could be utilized by way of straight cardio like running sprints on the track, a combination of strength and cardio work. If you want, you may try using jumping rope, treadmill high-intensity programs, and stair-stepper intervals.
Do’s and Don’ts of High-Intensity Cardio:
Don’t: You will need to jump with both of your feet if you are a beginner. In addition to that, you must have a solid foundation of the so-called cardiorespiratory fitness. And, you need to be really free from any soft tissue and joint injuries.
Do: A high-intensity cardio will need to be done before a back day or heavy leg. And then, you must limit the sessions to just twenty-minutes for two to three times every week to avoid overtraining.
In addition to that, you will need to go out when you will perform the intervals. You must hit at least eighty-five percent of the maximum heart rate. You will also need to perform at such a full capacity with no complete recovery. This will build aerobic power, anaerobic capacity, and VO2 max.
Now, you have finally learned more about the dos and don’ts of low and high-intensity cardio!
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