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Butkus doing Shrugs with 405 lbs! |
50 years ago Arthur Jones the founder of Nautilus and long time friend of Dick Butkus once said, "If you like an exercise, chances are your probably not doing it right" and there's nothing more true today. In fact most of the things AJ said about training were so far ahead of there time but that's a whole other discussion. Now, what exercises are the best for getting fast results with building muscle and losing body fat? Think about the top 5 or 6 exercises that you absolutely hate, the ones most people are not good at, the ones that you never see anyone doing in the gym, and those would be the exact exercises you should be doing! They are the barbell squats, barbell rows, bench presses (incline or flat), pullovers, stiff-legged dead lifts, pull-ups, bar dips, straight barbell curls, standing overhead barbell presses. A typical workout for maximum muscle building and losing fat could be arrange as follows:
Monday-Wednesday-Friday
- Squats - 1 set of 20
- Pullovers - 1 set of 20
- Squats - 1 set of 15
- Pullovers - 1 set of 15
- Bench Presses - 1 set of 10 reps
- Barbell rows - 1 set of 15
- Bench Presses - 1 set of 8 reps
- Parallel grip Pull ups - As Many as you can
- Standing Overhead Press - 1 set of 10
- Reverse grip pull ups - As many as you can
- Standing Overhead Press - 1 set of 8
- Stiff legged Dead lifts - 1 set of 15 reps
- Barbell Curls - 1 set of 10
- Parallel Dips - As many as you can
- Barbell Curls - 1 set of 8
- Parallel Dips - As many as you can
- Wrist curls - 1 set of 20
- Reverse wrist curls - 1 set of 20
To get the best cardiovascular conditioning during the workout, take only enough time between exercises to catch your breath and then move to the next exercise. Periodically substitute exercises such as shrugs, incline chest presses, shoulder raises, and tricep extensions and you have program that can serve you well for years of great results. A training program such as this may look basic but it's probably one of the most productive workouts for building muscle and cardiovascular conditioning anyone could do.
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