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... with conventional straight sets.</p>]]></content:encoded>
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<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" > <channel> <title>RSS Gym Banter</title> <link>https://www.gymbanter.com/</link> <description>Gym Banter</description> <lastBuildDate>Mon, 15 Sep 2025 09:26:14 +0200</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <item> <title>Home triceps workout</title> <description>The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and ...</description> <content:encoded><![CDATA[<img src="/img/giant_triceps_workout_fitness_for_life.jpg" alt="Image" align="left" /><p>The triceps is made up of three parts, hence the “tri”—apologies if this insults your intelligence. The inner side of the muscle that runs down your arm closest to your body is known as the long head, and the lateral and medial heads appear on the outer portion of the arm. These are the parts of the muscle that are most visible when you’re wearing a T-shirt and the two you’ll want to focus on for next summer with this workout. HOW IT WORKS Our program targets the lateral and medial heads with exercises you’re probably unfamiliar with. This is all the better to encourage growth. The Tate press can also improve your lockout on bench presses, while the underhand kickback provides some extra grip and forearm training. DIRECTIONS Perform the exercise pairs (marked “A” and “B”) as supersets. So you’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 3 is done with conventional straight sets.</p>]]></content:encoded> <category><![CDATA[Home Workout]]></category> <link>https://www.gymbanter.com/HomeWorkout/home-triceps-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/HomeWorkout/home-triceps-workout</guid> <pubDate>Mon, 15 Sep 2025 05:26:00 +0000</pubDate> </item> <item> <title>30 minutes Interval Workout</title> <description>It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart ...</description> <content:encoded><![CDATA[<img src="/img/30_minute_treadmill_workout_popsugar_fitness.jpg" alt="It didn't take much convincing" align="left" /><p>It's all about the heart-rate monitor. Actress Lauren Graham wanted big results in a short time, so she worked out 90 minutes a day, five to seven days a week. But the key to her success was that she was tracking her heart rate—and that's a trick anyone can use. Try this target heart rate (THR) workout, and watch the fat fall off. The Plan "Michelle taught me that heart-rate monitors on gym equipment are set for standard weights and ages, so you need your own, " says Graham. Activity: Warm-Up Minutes: Four THR: 50 Percent Activity: Sprint Minutes: One THR: 60 Percent Activity: Recover Minutes: One THR: 50 Percent Activity: Cooldown Minutes: Two THR: 50 Percent TOTAL : 30 Minutes *Choose any heart-pumping activity you enjoy. Do the sprint-recover sequence six times, increasing your heart rate by five percent each sprint. (Last one should be at 85 percent.) Repeat the 12 minutes, starting again at 60 percent and working up to 85 percent. Tree Sit Works: legs Stand with back flat against a wall (or tree) and lower until knees are bent at a right angle. Extend arms straight overhead and left leg forward so it's parallel to ground. Hold for 15 seconds; switch legs. Do three sets. Roll-Up Works: abs Sit with legs extended, feet flexed, back straight; wrap band around soles of feet, holding each end next to knees. Keeping arms and legs straight, slowly lower torso, one vertebra at a time, to ground. When top of shoulder blades touch ground, slowly roll up. Do three sets of 12 reps. Butterfly Works: arms, back Stand with feet slightly wider than shoulder-width apart; hold band behind lower back with both hands, elbows bent and by ribs. Keeping palms facing forward and hands at waist height, extend arms. Return to start. Do three sets of 12 reps.</p>]]></content:encoded> <category><![CDATA[Minute Workout]]></category> <link>https://www.gymbanter.com/MinuteWorkout/?m=201409</link> <guid isPermaLink="true">https://www.gymbanter.com/MinuteWorkout/?m=201409</guid> <pubDate>Sat, 02 Aug 2025 17:25:00 +0000</pubDate> </item> <item> <title>Workout Routines for Beginners</title> <description>More than ever before, this whole "getting in shape" thing can seem like some kind of advanced algorithm. This is especially true if you're standing at the front end of the journey trying to find a way through all the information ...</description> <content:encoded><![CDATA[<img src="/img/weekly_workout_routine_for_beginners.jpg" alt="Workout routines for" align="left" /><p>More than ever before, this whole "getting in shape" thing can seem like some kind of advanced algorithm. This is especially true if you're standing at the front end of the journey trying to find a way through all the information online. One scary-sounding study says your health depends on , but another says it depends on not doing . One writer says CrossFit kills people, but the people in those pictures all seem ripped and happy. But so does that woman in yoga class. And, let's be honest, so does the Shake Weight guy! So does that online writer guy shouting at you about intermittent fasting, high reps, low reps, high-carb, low-carb, no-carb, steady-state, or HIIT. Sigh. It's no wonder that so many people can't figure out how to get from where they are now to the promised land of their New Year's resolutions. There's too much mental clutter. You want simple? Here it is: 3 rules, 3 workouts, and an 8-week program that will build full-body strength, set fire to calories, and introduce you to all the tools you need to be fit from now on. Thank me later; for now, just do this. One writer says CrossFit kills people, but the people in those pictures all seem ripped and happy. But so does that woman in yoga class. Rule 1 In his phenomenal book "The Power of Habit: Why We Do What We Do In Life and Business, " Charles Duhigg dedicates an entire chapter to what he labels the "habit loop." Without giving away any spoilers—I'm not kidding, it's a book that will melt your brain, and you should read it—Duhigg explains that one of the most fail-proof ways to create a habit is to preface the behavior you want to reinforce with a cue. As an example, let's say someone's goal is to go to the gym three days per week before work. A basic cue would be to place their gym clothes, post-training shake, and shoes next to their bed the night prior so those items are the first thing the person sees—or maybe trips over—when they wake up. The theory is that the cues will create a routine, and eventually, the person won't need the cue. The takeaway: Don't just say you're going to start going to the gym. It doesn't work. Make things more concrete by setting up as many nudges and reminders as possible to help keep you from backing out. Your reward will be better health, feeling like a million bucks, and no longer fearing taking your clothes off with the lights on. Rule 2 I don't marry myself to particular weightlifting modalities or principles. Massive numbers of people out there have different goals, needs, injury histories, experience, and equipment access. What works for one person won't always work the same way for the next. Does this mean that everything is as good as everything else? Of course not. I'm a strength coach, and I believe that a full-body strength program built around compound lifts is the best place for almost everybody to start, no matter what they end up doing months or years later. It's better than so-called fat-loss programs, hypertrophy programs, programs that help add inches to your vertical jump, or ones that promise to turn you into a superhero in eight weeks. The only program that will work is one you'll actually follow consistently. Regardless, I also recognize that the only program that will work is one you'll actually follow consistently. So take that as your rule, but if you want a suggestion, well, follow the program below. Rule 3 Listen up: If you're a guy who just started training and can't do at least five clean, dead-hang, sternum-to-bar pull-ups, then you have no business going to the gym to perform set after set of biceps curls—period! For women, the same rule applies, but I'd say the number is between 1-3 pull-ups. Don't get caught up in which exercise works which muscle. Master a small lineup of proven exercises in the following categories first, and worry about splits and fine-tuning somewhere down the road, if you worry about them at all.</p>]]></content:encoded> <category><![CDATA[Workouts For Beginners]]></category> <link>https://www.gymbanter.com/WorkoutsForBeginners/workout-routines-for-beginners</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutsForBeginners/workout-routines-for-beginners</guid> <pubDate>Sun, 27 Jul 2025 17:24:00 +0000</pubDate> </item> <item> <title>Make your own Workout Plan</title> <description>Steps To Create Your Own The very first things that should be covered before you start any cardiovascular or resistance training program is to complete a PAR-Q. This form is a guide which assesses your current fitness level to ...</description> <content:encoded><![CDATA[<img src="/img/watchfit_the_correct_approach_to.jpg" alt="Make your own workout plan" align="left" /><p>Steps To Create Your Own The very first things that should be covered before you start any cardiovascular or resistance training program is to complete a PAR-Q. This form is a guide which assesses your current fitness level to determine whether or not you are physically ready to begin a workout program. If you answer 'yes' to any of these questions you are advised to visit your medical doctor for any tests. Either use the example programs provided or make your own by implicating the goals that you have provided. Finally, keep track of your progress in a log book or an app (iPhone). Keys of Success Having a good time and enjoyment are the key variables to a successful transformation. Try to search for a Personal Trainer that can keep you interested in maintaining your workout plan. Social support is required for maintenance and if current friendships are not the active kind you may wish to join clubs or groups where you can find them. An excellent way to meet active people is joining co-ed sports teams. Things to keep in mind while designing your workout plan How many days per week are you going to design your routine for? To improve your body composition you should be designing your routine for at least 3-5 days per week. Any less and you will be maintaining your current physique. The type of workout is next. This could either be a weight loss, muscle mass or sports specific type of routine. Once you have your goals in mind you can decide. The amount of rest is determined by the goal of the workout. If you are training for muscle mass the optimum amount of rest is one minute and thirty seconds. While the ideal amount of rest for losing body fat can be zero to one minute and thirty seconds. The level of any workout program is defined by days per week and intensity of the workout: Beginner workouts usually consist of 3 days with a whole body workout on each day followed by a rest day. Beginner workouts are designed to get your muscles prepared for more intensity and neuromuscular adaptation. Intermediate workouts might still contain a 3 day whole body workout but the big difference is that the intensity of each workout is increased. You may have some advanced training principles like drop sets, circuit sets, or pyramids. A lot of athletes that have not been in a gym before may be able to begin working out at this level instead of starting at beginner programs because their muscles may be ready for the intensity. Advanced workouts are not for anyone who is not dedicated to 5-6 days of week and improving their nutritional habits. These plans will receive the best results in the quickest amount of time. Advanced routines consist of a majority of advanced training principles to fatigue muscle tissue. The goal of most of these plans will increase your VO2 max and prepare your body for a more intense workout.</p>]]></content:encoded> <category><![CDATA[Workout Plan]]></category> <link>https://www.gymbanter.com/WorkoutPlan/make-your-own-workout-plan</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutPlan/make-your-own-workout-plan</guid> <pubDate>Mon, 21 Jul 2025 17:21:00 +0000</pubDate> </item> <item> <title>Best Bench Press workout</title> <description>No matter how long you can hold a yoga plank or how many packs you have on the front of your midsection, guys in the gym judge you on how much you can bench. Always have, always will. “Well, ” you say, “I don’t train for ...</description> <content:encoded><![CDATA[<img src="/img/8_tips_for_a_better_stronger.jpg" alt="8 Tips for a Better" align="left" /><p>No matter how long you can hold a yoga plank or how many packs you have on the front of your midsection, guys in the gym judge you on how much you can bench. Always have, always will. “Well, ” you say, “I don’t train for them.” But you’re not exactly happy about maxing out at 185 either, are you? It’s time to man up and add some plates to the bar. We’ve got the program to help you do it, and the simplicity of it may surprise you. You’ll see big gains quickly, by the time the next issue hits newsstands. And in eight weeks, we bet you’ll have added 35 pounds to your max—that’s more than some powerlifters can add in a year! How It Works: We don’t want you to get severe shoulder pain a few years down the road. So bench with your elbows tucked near your sides and your back arched. This takes a lot of pressure off your shoulders and gets your triceps more involved, making for safer and stronger bench pressing. You’re going to be training heavier than you’re probably used to. Sets of three reps on your main exercise of the day is ideal for quick strength gains (although you may have to go a little lighter if you haven’t trained in this range before—see below). The program works the whole body, which is crucial for maintaining balance and sparking overall growth. Directions Frequency: Perform each workout (1, 2, and 3) once a week for eight weeks. Rest at least a day between each session. Time Needed: 35 minutes Do it: Perform each exercise as straight sets, completing all the prescribed sets for one exercise before moving on to the next. If you have never trained with three reps per set before on your main lifts (this is a weight that’s so heavy it limits you to only three reps), spend two weeks training with five reps per set to start getting acclimated. Try to increase the poundages you use on the first exercise of each workout every week except Week 4. That week, use light weights and perform 12 reps on every exercise—do not take these sets to failure. Repeat this cycle for the entire eight-week program.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/best-bench-press-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/best-bench-press-workout</guid> <pubDate>Tue, 15 Jul 2025 17:17:00 +0000</pubDate> </item> <item> <title>Upper body Workouts without weights</title> <description>Almost every man wants to develop a full, thick, round chest. Don't believe me? Go to any commercial gym on a Monday and try getting a bench. It's harder to find than a parking spot in New York City, and you will behold the ...</description> <content:encoded><![CDATA[<img src="/img/upper_body_exercises_without_weights_livestrongcom.jpg" alt="Chest Exercises Without" align="left" /><p>Almost every man wants to develop a full, thick, round chest. Don't believe me? Go to any commercial gym on a Monday and try getting a bench. It's harder to find than a parking spot in New York City, and you will behold the spectacle of every chest exercise known to man being performed throughout the gym. What you might not see is anyone performing chest exercises without weights. RELATED: Why? Unfortunately, many men look down on bodyweight training. They feel that using only your own body is not enough to stimulate hypertrophy and create muscle. Many of these same individuals cannot perform 10 solid Push-Ups, yet they insist on pseudo-benching 225 pounds, having a spotter literally row the bar while yelling "it's all you, bro!" I am not suggesting athletes should ditch barbells and dumbbells in favor of bodyweight-only training, only that using your body weight is a viable way to build muscle when you lack access to a gym. Also, for many, it can provide a challenging change of pace from regular strength training. So how does this work? Chest Anatomy and Biomechanics 101 The chest is comprised of two main muscle groups, the pectoralis minor and the pectoralis major. The pectoralis major can be broken down further into the clavicular head and the sternal head. For our purposes, we will disregard the pectoralis minor, which is primarily a stabilizer muscle. Instead, we will focus on the two heads of the pectoralis major, used for internal rotation and horizontal adduction. In plain English, they allow you to move your arms in front of your body. You may have heard it is impossible to "isolate" a muscle. This is absolutely true, but that doesn't mean it's impossible to "emphasize" a muscle. Luckily, the clavicular head (under the clavicle bone) and the sternal head use different motor units for movement. This means that based on the angle of a specific movement, the brain recruits the portion of the muscle that is best suited to execute the movement. Thus, since different areas are activated by different movements, it is vital to use a variety of exercises to fully develop the chest. RELATED: The 20-Minute "No Excuses" Navy SEAL Bodyweight Workout The 4-Week Bodyweight Chest Building Program For the next four weeks, incorporate the routines below into your strength training program. Perform them once per week. The routines are aimed at intermediate lifters—i.e., people who can perform at least 10 Push-Ups and 10 bodyweight Dips. The program emphasizes the standard Push-Up, which is not only a basic bodyweight chest builder, but also a great movement to improve glute and core activation—plus it teaches proper scapulohumeral rhythm (i.e., it allows the scapula to move freely around the ribs).</p>]]></content:encoded> <category><![CDATA[Upper Body Workout]]></category> <link>https://www.gymbanter.com/UpperBodyWorkout/upper-body-workouts-without-weights</link> <guid isPermaLink="true">https://www.gymbanter.com/UpperBodyWorkout/upper-body-workouts-without-weights</guid> <pubDate>Wed, 09 Jul 2025 17:17:00 +0000</pubDate> </item> <item> <title>5 Day gym Workout plan</title> <description>We are extremely excited to present to you this free 5 Day Workout Challenge that's going to push you to your limits and change your body, in the comfort of your own living room - and it's not even going to cost you a penny. One ...</description> <content:encoded><![CDATA[<img src="/img/emily_skyes_bikini_body_5_day.jpg" alt="Emily Skye's Bikini Body" align="left" /><p>We are extremely excited to present to you this free 5 Day Workout Challenge that's going to push you to your limits and change your body, in the comfort of your own living room - and it's not even going to cost you a penny. One of our main goals with Fitness Blender is to make fitness more accessible to everyone, regardless of financial hurdles or access to a gym or personal trainer. Our free 5 Day Workout Challenge makes for a great jumpstart - once you get a good grasp on the habit, we've got over 400 other free full length workout videos for you to choose from to stay active. This challenge has everything you need for an incredibly effective workout plan - metabolism boosting strength training for all of the major muscle groups, fat burning HIIT, endurance boosting bodyweight cardio, stretching for flexibility, and plyometric and agility themed exercises to increase your coordination, balance, and control over your own body. While this challenge only spans a short 5 days, we promise that if you eat clean and follow this plan, you're going to feel different - leaner and stronger - likely even as soon as by the end of just one week. What you'll need: - Motivation (you might find it in these Fitness Blender stories) - Comfortable workout clothes & music that motivates you - 35-50 minutes; 5 days in a row - We keep equipment minimal, but you will need an exercise mat or soft surface, dumbbells or any other kind of weight (you can even get creative and improvise for weights, i.e. water bottles, homemade sandbags, backpacks filled with books, etc) Find the days of the challenge at the pages below (for best results, do them in order): What should I do after this week of workouts? If you love this workout challenge and want to do more like it, check out our 8 Week Fat Loss Programs. The 8 Week Programs are similar to this challenge but are much more detailed and also come with a free nutrition guide that tells you how to eat throughout the program in order to get the best results. You'll be given day by day explanations of exactly which workout videos to do for 8 weeks. People who complete the programs lose an average of 16-24 lbs, and see significant improvements in endurance, strength, flexibility, muscle tone and body shape. Can I repeat this challenge for more than one week? How often should I switch up my routine? In order to keep brain and body from growing bored, it's important to switch up your routine relatively often. You can do this 5 day plan 2-3 times in a row, but for a more diverse & longer term use, we strongly recommend considering our 8 Week Fat Loss Programs for the fastest, safest results possible. What fitness level is this challenge meant for? Beginner, intermediate, and advanced; we will provide modifications throughout the plan in order to make it accessible to most fitness levels, though some people who are completely inexperienced may need additional modifications or verbal coaching and cues. This program is meant for generally healthy individuals with no contradictions for intense physical activity; express permission from a personal health care physician is strongly advised. Want to see more free workout challenges like this one? The only thing we ask in return is that you help us continue to make free workout videos to share with the rest of the world by sharing Fitness Blender & this challenge with everyone you know - via word of mouth, maybe a Facebook page, website or blog - whatever it takes! So far this small husband-and-wife business of two has amassed over 17 million monthly viewers, not by any advertising but purely because our viewers share our content with friends (thank you FB Family!). You can also support us in creating more free content by purchasing one of our 8 Week Fat Loss Programs (similar to but much more thorough than this free 5 day plan) or our 4 Week Meal Plans.</p>]]></content:encoded> <category><![CDATA[Gym Workout Plan]]></category> <link>https://www.gymbanter.com/GymWorkoutPlan/5-day-gym-workout-plan</link> <guid isPermaLink="true">https://www.gymbanter.com/GymWorkoutPlan/5-day-gym-workout-plan</guid> <pubDate>Thu, 03 Jul 2025 17:11:00 +0000</pubDate> </item> <item> <title>Daily gym Workout plan for Men</title> <description>Using their years of experience in the fitness industry competing, modeling, training clients, and helping change thousands of lives, Steve Cook and Kathleen Tesori have built the perfect plan to help ease you into the fitness ...</description> <content:encoded><![CDATA[<img src="/img/gym_exercise_routines_for_men.jpg" alt="Full-Body Gym Workout for Men" align="left" /><p>Using their years of experience in the fitness industry competing, modeling, training clients, and helping change thousands of lives, Steve Cook and Kathleen Tesori have built the perfect plan to help ease you into the fitness lifestyle. Every day, your guides will present a new challenge. After 30 days, you'll know how to train with barbells, machines, and just your bodyweight. You'll learn how to make wise choices and manage a busy lifestyle. You'll understand the ins and outs of fitness nutrition and smart supplementation. You'll have everything you need to change your life. The Ultimate 30-Day Beginner's Guide to Fitness Includes: Specific daily challenges. Learn the fundamentals of training, nutrition, and supplementation. Daily videos from Kathleen and Steve. Daily coaching from your elite trainers. Progressive workout program. Master bodyweight, machine, and free weight exercises. Beginner's cardio plan. Learn and perform multiple forms of cardiovascular exercise. Nutritional guidance and recipe ideas. Try healthy recipes and learn what you need to eat to get fit. Essential supplement information. Learn about the supplements you need for great results. Weekly emails. Messages from your coaches will help you stay on track. on the Bodybuilding.com forum. Step Two The Beginner's Guide to Fitness will teach you new concepts every day, building on what you've learned to deliver a full course in the essentials of fitness. Each week gets slightly more advanced so you can progressively challenge your mind and body. What you'll need to begin Comfortable workout clothes and shoes. Access to a gym with weight machines, barbells and dumbbells, and cardio equipment. Optional: Foundational supplements like a protein powder, multivitamin, and fish oil. It's time to kick the couch, break free from frustration, and become your best self. It's time to experience the power of your body, the joy of energy, and the strength of muscle. It's time to change your life. Step Three Apply This Program In BodySpace Determine your starting point, learn the important parts of a workout, and master the basic principles of nutrition that fitness professionals rely on every single day. Week 1 Tackle more advanced workouts, learn the basics of movement and recovery, and practice essentials of nutrition and supplementation. Week 2 Antagonist Machine Workout Download and print out the FREE 30-Day calendar! Go Now! Uncover key strategies to carve off body fat and build shapely muscle, including lifting, cardio, and nutritional techniques. Week 3 The "Full Package" Workout Creatine And Muscle-Building Check out Optimum Nutrition's complete supplement lineup Go Now! Learn everything you need to raise the bar and continually progress in your workouts. Week 4 Bodybuilder Workout, Part II Pre/Post- Workout Supplements Finish strong and learn how to find a plan for the next phase of your fitness journey. Week 5 Interact! Ask questions and get more information in the Bodybuilding.com Forums! Go Now!</p>]]></content:encoded> <category><![CDATA[Gym Workout Plan]]></category> <link>https://www.gymbanter.com/GymWorkoutPlan/?paged=2</link> <guid isPermaLink="true">https://www.gymbanter.com/GymWorkoutPlan/?paged=2</guid> <pubDate>Fri, 27 Jun 2025 17:03:00 +0000</pubDate> </item> <item> <title>Gold Standard Pre workout</title> <description>At first I wasn't too sure about this, I got a 30 serving container for free when I ordered Optimum Protein. The first day I took it I noticed a little sensation around my lips, but didn't feel an extra boost of energy. I got it ...</description> <content:encoded><![CDATA[<img src="/img/0n_sale_gold_standard_pre_workout.jpg" alt="ON's new GOLD STANDARD" align="left" /><p>At first I wasn't too sure about this, I got a 30 serving container for free when I ordered Optimum Protein. The first day I took it I noticed a little sensation around my lips, but didn't feel an extra boost of energy. I got it for free so I figured what the heck. I kept using it and I do feel as though I have much more energy during my workouts than without it. I feel pretty worn out by the time I get to the gym most evenings, and the extra energy to grind through my workouts is great. I have taken Black Powder and NOexplode in the past, both of which are great, but are much stronger than this one, which is good for me because I workout late and the caffeine isn't strong enough to keep me awake at night. With black powder and NOexplode I usually felt tingly in my ears and in my hands and feet, almost like it was too much. I can do cardio with this one and not feel like I'm going to puke from the pre workout, which I find to be great. All in all, I am extremely satisfied, and think I just might cycle on and off this one for a while.</p>]]></content:encoded> <category><![CDATA[Best Pre Workout]]></category> <link>https://www.gymbanter.com/BestPreWorkout/?p=27</link> <guid isPermaLink="true">https://www.gymbanter.com/BestPreWorkout/?p=27</guid> <pubDate>Sat, 21 Jun 2025 17:03:00 +0000</pubDate> </item> <item> <title>3 Day a week full body workout</title> <description>Maybe you have time to spend two hours a day, every day, in the gym. If that's the case, go ahead and focus on your calves today, just for the hell of it. Then you can do that mind-numbing hour on the elliptical tomorrow. And ...</description> <content:encoded><![CDATA[<img src="/img/full_body_workout_routine_better_physique.jpg" alt="Full body workout routine:" align="left" /><p>Maybe you have time to spend two hours a day, every day, in the gym. If that's the case, go ahead and focus on your calves today, just for the hell of it. Then you can do that mind-numbing hour on the elliptical tomorrow. And, instead of going to the beach this weekend with your friends, you can hit the weights. This hardcore program might work for now, but at some point a job, a girl, or your social life (remember that?) will get in the way of that seven-day-a-week gym habit you've been cultivating. And when it does, you can either stay jacked, or go soft. The secret to remaining in that more desirable group is having an effective three-day training split. Now, I'm not talking about the everyday back and biceps/chest and triceps/legs split everybody does. You could do that in your sleep. To stay fit—and even get bigger—by working out only three days a week, you need something more intense. This plan, designed by certified strength and conditioning specialist Chris Smith, is exactly what you need. Instead of dividing workouts by muscle groups, Smith combines them into a trio of killer full-body sessions. That's right; the most effective training split isn't a "split" at all. It may sound crazy, but you know what's crazier? Missing out on parties, date nights, and your nephew's soccer game because you had to lift! If you're ready to spend more time getting out than working out, here's how to do it. Ditch the Traditional Split This three-day program targets your entire body every workout. Smith swears by this no-split technique for one simple reason: "High-frequency training exposes muscle fibers to a stimulus more often, which can lead to more muscle growth, " he says. "High-frequency training exposes muscle fibers to a stimulus more often, which can lead to more muscle growth." Think about it. Instead of hitting your legs just once per week, those quads you targeted with front squats during the first workout will be called to duty again when you do back squats a couple days later. And they'll be up for it. As Smith explains, "You're breaking down the muscle without annihilating it, so it's ready to work again in a day or so." Vary the Volume A nonlinear programming strategy enables you to do multiple full-body workouts each week. Day 1 is a moderate volume and intensity session designed to create a baseline for the workouts that follow. On Day 2, you'll crank up the intensity to build strength and prime your body for the third workout. Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it's so intense, you'll do it on your last training day of the week, giving your fried muscles maximum time to recover and build. Having two consecutive free days may make you want to squeeze in another strength session. Don't do it. "Each workout is designed to be performed once per microcycle (one week), " Smith says. "There should be at least one day off between sessions." Smith suggests a Monday, Wednesday, and Friday schedule to free up your weekends. The Devil is in the Details During each session, you'll do alternating sets of compound, multijoint moves. Compound exercises engage a lot of muscle fibers at once, netting you more bodybuilding bang for your buck. You'll perform these compound exercises in alternating sets because they take a hell of a lot of energy to do. Compound exercises engage a lot of muscle fibers at once, netting you more bodybuilding bang for your buck. To perform an alternating set, do one set of the first exercise in a group (for example, chin-ups) and then rest for the suggested amount of time. After you're rested, crank out a set of the next exercise. Repeat this pattern until you've done all the recommended sets, then begin the next group of moves. Switching exercises each set also allows you to train using heavy weights set after set because you get more time to recover. Respect the rest, because you'll need it for optimal results. Weight for It "Choose a load that allows you to perform all of the recommended reps while maintaining good control and form, " says Smith. "I usually like to keep a rep or two in the tank for the beginning sets and then go to failure on the final set." If you feel like you can crank out a few more reps on your last set, bump up the weight next week. UltraPremium BCAA Powder With Natural Energy Enhancers. Go Now!</p>]]></content:encoded> <category><![CDATA[Full Body Workout]]></category> <link>https://www.gymbanter.com/FullBodyWorkout/3-day-a-week-full-body-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/FullBodyWorkout/3-day-a-week-full-body-workout</guid> <pubDate>Sun, 15 Jun 2025 17:03:00 +0000</pubDate> </item> </channel></rss>If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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