Skip to main content

Three weeks Deadlifting Cycle For Muscle Mass

                                                                  This is a simple deadlifting program for the early intermediate to intermediate lifter. It cycles through a heavy, light and moderate week and is designed to help you pack on muscle and strength. During your first cycle, base percentages off of 90% of your current one rep deadlift max. This means that if your deadlift max is 400, then starting percentages will be based off 360 pounds. Each rep you perform while using this cycle is a single. After each single you will reset. Rest as long as needed, until you feel mentally and physically recovered and ready to try the next rep. Note : I do not want you performing sloppy reps. If your form goes to heck before the time period is up, either stop deadlifting or wait a little longer until you are sure that you can perform a deadlift rep with decent form. Live to fight another day. The goal is to improve each week, not to injure yourself training like a fool. 3
Post a Comment

How To Improve Your Push Ups: A 50 Day Plan

                       Struggling with the number of push ups you can do? Feel like you’ll never make any progress?
This 50 day plan is designed to help you dramatically improve your push ups strength.
You will be doing, or trying to do, a lot of push ups during the next 50 days. Things may start slow, but stick with the plan. Don’t quit.
Even if you are only adding a rep or two per week during the first several weeks, things will improve. By the end of this program your push ups ability might surprise you. Here’s how it works…

50 Day Push Ups Plan – Days 1-30

For the first 30 days of the plan, use the following workout protocol.
You will be doing 5 sets of push ups, three times a day. This frequency will be performed 6 days a week. Take one day completely off each week and rest.
While this sounds like a crazy amount of work, it’s not too far off from what a solider has to go through during Basic Training. So hang tough, trust the process, and start pushing.
Make sure to take at least 2 hours off in between each push ups session. Also, rest at least 60-90 seconds between each set, and no longer than 3 minutes between each set.
The recap:
  • Frequency – You will be performing push ups 6 days a week.
  • Sets and Reps – Perform 5 sets during each workout, for as many reps as possible.
  • Rest – Rest a minimum of 60-90 seconds between sets, and no longer than 3 minutes.
  • Time Between Workouts – Rest at least 2 hours between workouts.
You will be sore. You will, at times, lose motivation. Stay mentally strong, knowing that this program is a short 50 days.

50 Day Push Ups Plan – Days 31-50

For the last 20 days of the plan, use the following workout protocol.
  • Days 31-35 – 4 days on, one day off. 5 sets of push ups, three times a day.
  • Days 36-40 – 4 days on, one day off. 4 sets of push ups, three times a day.
  • Days 41-45 – 3 days on, two days off. 3 sets of push ups, three times a day.
  • Days 46-50 – 3 days on, two days off. 2 sets of push ups, three times a day.

Day 51 – Testing Day

Day 51 is a testing day. The goal: see how many total push ups you can do in 2 minutes.
This doesn’t have to be in one set. You may stop and start sets as need be.
Have you tried this program? Let us know how much your push ups improved in the comments section below

Comments

Post a Comment

Thank-you so much for comment

Popular posts from this blog

5 Best Abs Workout For Men To Build Six Pack | Abs Exercises

It is extremely desirable to have a good looking physique. Six pack abs are a symbol of optimal physical fitness and you are required to sculpt every part of your abdomen to attain them. Such a physique not only boosts your confidence but also provides better health. Going through this transformation requires eating a disciplined diet and doing a variety of abdominal workouts. You not only build six pack abs but also increase your core body strength. Ab exercises for men also benefit posture, stamina and strength                                It takes a certain level of dedication and a strong plan of action to build your six-pack abs. It is important to stick to the rules while training to ensure you get proper results if you want proper abs exercises to attain those tough abs. Best Ab Workouts for Men Require the Following diet: Intake only good carbs (also known as slow carbs) while completely avoiding white carbs. Good carbs are found in foods like brown rice, oat
Post a Comment
Read more

What Should You Eat After Work Out ?

                                         Post-workout nutrition has long been considered an inviolable cornerstone of muscle building. How true is that, though? Does it really matter?                            One of the first pieces of           bodybuilding advice I was given was on                           post-workout nutrition. If I didn’t eat protein and carbs immediately after training, I was told, I’d miss an opportunity to accelerate muscle growth, if not directly hinder it. And so I did, after every workout, without fail. Chances are you’ve heard the same things. Bodybuilders and gymbros alike have been singing post-workout nutrition’s praises for decades.                                         How important is it really, though? Does eating after workouts actually help us build muscle faster? Well, the long story short is this: Post-workout nutrition isn’t as crucial as many would have us believe, but it’s not entirely witho
Post a Comment
Read more

Motivation Monday : Top 20 Motivational quotes

                                                                            ---> success isn't always about greatness. It's about consistency. consistently doing  the work! That's what leads to success!
1 comment
Read more