Workout Tips

Basic Workout Tips That Will Drastically Improve Gains

Working out plays an important role in how fast we make progress in the gym. Doing it wrong can really set us back. Doing it right not only guarantees awesome gains, but that we achieve it faster!  Most of us share a pretty common goal – to build muscle and burn fat. This common goal can be achieved by a common process known as bulking and cutting. Below, some basic workout tips.

Bulking – Follow These Basic Workout Tips

During a bulk is when you implement your diet, training and supplement regimen to maximize muscle growth. This typically results weight gain of both fat and muscle (mostly muscle).

Since bulking cater your workout to not only size, but strength also. Building strength equals more weight able to be used for workouts, and that means more size gains in the long run.

Cardio will be cut down for the bulking phase, spend more time weightlifting. First start off with a 2-day split, which means working your entire body in only 2 days. However, not only workout 2 times a week, workout 4 times a week, meaning your body will be fully worked twice a week.

The Workout:

Monday

Pullups
4 sets, 6 reps

Dips – Chest Version
4 sets, 6 reps

Lying Leg Curls
4 sets, 6 reps

Barbell Squat
4 sets, 6 reps

Barbell Shrug
4 sets, 6 reps

Tuesday

Barbell Curl
4 sets, 6 reps

Standing Barbell Calf Raise
4 sets, 6 reps

Smith Machine Reverse Calf Raises
4 sets, 6 reps

Standing Military Press
4 sets, 6 reps

Side Lateral Raise
4 sets, 6 reps

Barbell Rear Delt Row
4 sets, 6 reps

Close-Grip Barbell Bench Press
4 sets, 6 reps

Thursday

Bent Over Barbell Row
3 sets, 12 reps

Barbell Incline Bench Press Medium-Grip
3 sets, 12 reps

Stiff-Legged Barbell Deadlift
3 sets, 12 reps

Barbell Lunge
3 sets, 12 reps

Barbell Shrug
3 sets, 12 reps

Friday

Preacher Curl
3 sets, 12 reps

Standing Barbell Calf Raise
3 sets, 12 reps

Seated Calf Raise
3 sets, 12 reps

Front Dumbbell Raise
3 sets, 12 reps

Side Lateral Raise
3 sets, 12 reps

Barbell Rear Delt Row
3 sets, 12 reps

Standing Overhead Barbell Triceps Extension
3 sets, 12 reps

Cutting – Follow These Basic Workout Tips

During a cut cycle is when you modifying your diet, training, and supplement regimen to maximize fat loss. This  results in weight loss, but delivers a dramatic improvement in your muscle definition, espcially in the abs.

1. Walking [300-400 calories/hour]
Yes, walking! Perhaps the simplest, most available exercise around is walking. Walking is not only a great way to burn calories, but it’s also a low-impact workout so almost anyone can do it. Now, if you’re searching to burn calories and lose weight you can’t just head out for a slow evening stroll. In order to see results you need a brisk, moderately-fast pace in order to get your heart rate up and torch those calories. But it goes even deeper than that! According to the Mayo Clinic regular brisk walking can help you:

  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones and muscles
  • Improve your mood
  • Improve your balance and coordination
  • The faster, farther and more frequently you walk, the greater the benefits. So get out there and get walking!

2. Running Stairs [1000 calories/hour]

3. Kettlebells [800-900 calories/hour]
Kettle-what? Kettlebell! It is a cannonball-shaped weight that produces a powerful, effective workout like you’ve never experienced before! Kettlebell workouts combine strength training with cardio for a complete workout. And if you want a calorie burn, look no further. These babies can help you burn up to 20 calories per minute, which is the equivalent to running a 6-minute mile. Now that’s called getting the most from your workout time!

4. Jumping Rope [600 calories/hour]

Feeling Intense? Try This-

5. HIIT [600 calories/hour]
HIIT, or “High Intensity Interval Training,” has grown by leaps and bounds over the last several years. What was once used to train only elite athletes is now mainstream and can be found in any gym and all over in online workouts! High intensity interval training comes in many forms, but the goal remains the same: go all-out with your highest intensity for a short interval, then take a brief recovery and do it again. These higher intensity periods increase the body’s need for oxygen, causing your system to search for that oxygen and therefore burn more fat than lower intensity training.

How do you do it? You choose! This training can be done with running, cycling, elliptical machines an even with weights. The form is less important than the goal: HIGH INTENSITY. Most programs will have you push hard for between 20-30 seconds, with a short 10-20 second rest in between. Done correctly, you will be breathing through your mouth and should NEED the recovery in order to continue. The best news of all when it comes to Hiit is that 20 minutes is plenty of time to get this done! A 20-minutes Hiit session is more effective burning calories and fat overall than a 60-minute jog.

Build Muscle and Burn Fat – Can You Do Both At The Same Time ?

Yes. The process may be somewhat slower and not as dramatic, but it is done all the time. If you are not competing and you like to stay in shape year round, this is ideal.