Training Tips: Olympic Powerlifting Weight Training

So I'm getting bored of the usual routines at the gym and I decided to try something else this week. I've always admired the strength the powerlifters at the olympic games so here's a workout inspired by them.

This workout focuses alot on increasing the strength of your hips and core areas. The core/hips are the source of power for most sports, so it's an important part to train, if you're looking at taking your game to the next level.

****For this workout I would recommend that you get a trainer to teach you how to do the exercises properly, as improper form can result in injury****

Clean and Press - Perform 5 sets of 5 repetitions (45 second rest)

Single Arm Clean and Press - Perform 5 sets of 5 repetitions on each side (45 second rest)

Chinups - perform 5 sets of 10 repetitions (45 second rest) - for these chinups try to swing and kick your feet to force your body up instead of using your arms. This will engage your hips and your core instead.

Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Workout Tips: Toning Workout for Your Butt

Get a tight toned tushie with this quick and easy workout!

Try your best to push out 50 repetitions without stopping.  When you've reached your 50, take a two minute rest in between sets

50 Squats x 2 sets

50 Leg Press x 2 sets

50 Lunges x 2 sets



Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Training Tips: Body Weight Tricep Workout

I did this workout today at the gym.  It's a quick and fast way to burn up your triceps.  I only had 1/2 hour of free time to spare, so I had to make it a quickie.

Body Weight Dips - 3 sets of 12 reps

Bench Dips - 3 sets of 12 reps

Tricep Pushups - 3 sets of 20 reps

Perform each set with a 30 second rest in between.

Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Free Training Tips: Butt and Core Workout

Here's one specifically for the ladies.  Most girls I know always ask me how to get a toned butt and stomach.  Here's a workout that focuses on your core and bum, enjoy ladies!

Lunges with Barbell - 20 repetitions X 3 sets.  30 second rest between sets

Squats - 20 repetitions X 3 sets.  30 second rest between sets

Box Jumps - 20 repetitions X 3 sets.  30 second rest between sets

Situps - 20 repetitions X 3 sets.  30 second rest between sets

Leg Raises - 20 repetitions X 3 sets.  30 second rest between sets

Air Bike - 20 repetitions X 3 sets.  30 second rest between sets


Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Training Tips: Chest SuperSet Workout

I just had the best chest workout tonight at the gym.  It's a different approach to supersetting, here's what I did.

10 Chest Press off ball

10 Pushups off ball

30 second rest

Perform the above one after the other three times

10 Chest Flys off ball

10 Pushups off ball

30 second rest

Perform the above one after the other three times

10 Cable Chest Flys

10 Decline Cable Chest Fly

30 second rest

Perform the above one after the other three times

This will burn out your chest and you should get to a point of failure.  If you don't, try upping the weights. 


Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Training Tips: Workout For A Strong Chest

Guys, if you're looking to fill in that shirt better or ladies if you're looking to tighten and tone the chest area.  Here's a great workout to do that. I usually do this workout once a week as the chest is my favourite and strongest body part to train.  It's a simple quick workout, but it gets the job done.

Dumbell Flat Chest Press

Dumbells Incline Chest Press

Flat Dumbell Chest Flys

Incline Dumbell Chest Flys

Routine:

Flat Dumbell Chest Press - 3 sets of 12 repetitions

Incline Dumbell Chest Press - 3 sets of 12 repetitions

Flat Dumbell Chest Flys - 3 sets of 12 repetitions

Incline Dumbell Chest Flys - 3 sets of 12 repetitions

That's over 100 reps on your chest and supporting muscles, so after this workout you should barely be able to do a pushup.  If you are able to, then next time add more weight or add more repetitions.

Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Training Tips: Strength Building Workout

If you're looking to build more strength from your workouts, sometimes you'll have to pick up some heavier weights.  This workout is valid for both males and females, and ladies don't worry about bulking up, the only way you'll bulk up is if you eat lots of protein in your diet, but you will get super strong with this workout.

There is something called a one repetition maximum, this is essentially the maximum amount of weight you can push, pull or press.  The goal of this workout is to use 75% of your maximum and move the weight 4 times with 6 repetitions, ending up with 24 repetitions in total and a 60 second rest in between each set.

Bench Press

Leg Press

Shoulder Press

Bicep Curls



Tricep Extensions

Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts


Training Tips: Cardio Workout

This week's workout is a simple one of just cardio, I personally find cardio boring but I know it's good for me, so I force myself to do it.  Not only is it a great way to burn fat and calories, but it's one of the faster ways to lose weight.  We're going to extend this workout past the normal time of 60 minutes to 90 instead.  You'll spend half hour non-stop on each machine with no breaks in between.

Treadmill - half hour

Rowing Machine - half hour

Elliptical - half hour

I personally like to do my cardio workouts after dinner, so that I limit the chances of the calories consumed at dinner storing as fat.

Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Training Tips: Bootcamp Cardio Workout

This workout is meant to test your muscular endurance. Try to not stop in between exercises and run to each machine quickly. It's time to get firm and feel the burn!

20 Bench Presses

20 Squats

20 Lat Pulldowns

20 Shoulder Presses

5 minutes on treadmill

 

5 minutes on rowing machine

Repeat this entire set 4 times, each set should take ~15 minutes.

Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts

Training Tips: Workout For A Firm Butt

Being Asian, I don't have much of a bum, so I have to work really hard to turn that flat piece of real estate into a couple of peaks.  Here's a good workout to give you more of a booty shelf.


Wide Stance Squats - stand with your feet a few inches more then shoulder width apart

 

Close Stance Squats - stand with your feet close together

Lunges

Leg Press 

Workout Program:

15 Wide Stance Squats

30 second rest

15 Close Stance Squats
30 second rest
15 Lunges on each Leg
30 second rest
15 Leg Presses
30 second rest

Repeat this set 3 times

Note: anyone engaging in exercise for the first time should first consult a physician.  Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor.  Always warm up before workouts and stretch after workouts.

Pyramid Training Workout Routine

The pyramid workout is where you perform exercises to the point of muscular fatigue.  In other words, you go until you can't go any more by constantly decreasing the weight.  Here's a complete body workout routine that should leave you sore for days. 

Each exercise will be done in four non-stop sets, the only time you stop is to swap the weight.  Perform your sets with the following weight and intensity:

Set 1: Maximum weight 6 repetitions
Set 2: 75% of maximum weight 10 repetitions
Set 3: 50% of maximum weight 15 repetitions
Set 4: 25% of maximum weight 25 repetitions

Here are the exercises for this workout: 

Shoulder Press

Squats

Lat Pulldowns

Bench Press

Workout Routine: Complete Training for Strong Legs

Here's a free workout that's meant to get your leg muscles strong and lean.  Alot of people forget about your legs, but they are an important part of building a lean frame

Squats

 

Straight Leg Dead Lifts

Leg Curls

Leg Extensions

Calf Raises

Workout Program:

Squats - 15 reps

Stiff Leg Deadlifts - 20 reps

Leg Extensions - 15 reps

Leg Curls - 15 reps

Calf Raises - 30 reps

Repeat this set 3 times with a 30 second rest between reps and a 60 second rest between sets.

Note: anyone engaging in exercise for the first time should first consult a physician.  Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor.  Always warm up before workouts and stretch after workouts.