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... or the entire eight-week program.</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>Tue, 15 Jul 2025 21:17:48 +0200</lastBuildDate> <language>en</language> <sy:updatePeriod>daily</sy:updatePeriod> <sy:updateFrequency>1</sy:updateFrequency> <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> <item> <title>Slim Fit Clothing for Men</title> <description>Shop Slim Fit Clothing for Men at Banana Republic Online Find slim fit clothing for men in today's top styles from Banana Republic. For Men Who Want a Sleek, Comfortable Fit Shop Banana Republic to find a wide range of ...</description> <content:encoded><![CDATA[<img src="/img/men_jeans_uniqlo.jpg" alt="Slim Fit" align="left" /><p>Shop Slim Fit Clothing for Men at Banana Republic Online Find slim fit clothing for men in today's top styles from Banana Republic. For Men Who Want a Sleek, Comfortable Fit Shop Banana Republic to find a wide range of fashionable slim fit clothing for men, including casual shirts, fitted dress shirts, dress pants, modern slim fit suits and more. The fit of your garments is extremely important to your overall look. Searching for a sleek, fitted look that appears effortless? From the boardroom to the barroom, a formal dinner to a first date, the collection of men’s slim fit clothing will give you the quiet confidence that comes with sophisticated personal style. A Close-Cut, Confident Look Make sure you impress with a versatile trim suit that can be worn in multiple contexts, from that crucial business meeting to dinner at a hip new downtown restaurant, from your buddy’s wedding to a rooftop cocktail party. Confidence comes naturally with a sleek, polished look that you don’t have to work at. With a variety of colors and styles designed to be easily thrown together, the slim fit apparel for men at Banana Republic takes the guesswork out of your daily fashion choices. You don’t have to waste time thinking about how to pair these items and they look like they were made especially for you. Modern Looks to Mix and Match Browse men’s slim fit apparel if you’re looking to change up or upgrade your personal style. Go for a modern, simple and tasteful look that adds a fashionable edge to your easygoing fashion sense. You understand the critical importance of presentation, and you know what they say about first impressions – they last a lifetime. Make sure your first impression is one that makes an impact with the help of the slim fit clothes for men at Banana Republic. A perfect fit never goes out of style. This selection of men’s slim fit clothes provides casual elegance for a modern lifestyle.</p>]]></content:encoded> <category><![CDATA[Mens Fitness]]></category> <link>https://www.gymbanter.com/MensFitness/slim-fit-clothing-for-men</link> <guid isPermaLink="true">https://www.gymbanter.com/MensFitness/slim-fit-clothing-for-men</guid> <pubDate>Mon, 09 Jun 2025 17:01:00 +0000</pubDate> </item> <item> <title>Beginner Boxing Workout</title> <description>A boxing workout can increase endurance, strength and speed. Although boxing workouts can be cruel and intense, the risk is worth the reward. Boxing workouts can consist of: Jumping rope Shadow boxing Heavy bag Speed bag Sparring ...</description> <content:encoded><![CDATA[<img src="/img/boxing_for_beginners_in_miami.jpg" alt="Schedule" align="left" /><p>A boxing workout can increase endurance, strength and speed. Although boxing workouts can be cruel and intense, the risk is worth the reward. Boxing workouts can consist of: Jumping rope Shadow boxing Heavy bag Speed bag Sparring Weight training Running Etc. What is the best boxing workout? Be specific. What are some of the benefits of following a boxing routine? Do you think boxers should stay away from weight training, or is that just an old school myth? Bonus Question: Have you ever followed a boxing workout? If so, how were the results? Show off your knowledge to the world! Prizes: 1st place - 75 in store credit. 1st Place - RC26 If you're looking to get into shape and back up your physique, then look further. In this article, I will reveal the best boxing workout that is guaranteed to whip you into fighting shape. What is the best boxing workout? Be specific. Boxing is approximately 80% anaerobic and 20% aerobic, which is why I included interval training along with cardio and weight training. This workout combines strength, power, speed, agility and quickness all into one to ensure you're a well-balanced fighter. If you're not looking to become a boxer, you will need all of these things for self defense and it can help you become a better athlete in your sport. Before getting into the actual workout, let me go over the activities and exercises you will utilize in your workouts. Jumping Rope: There are many types of different jump rope skipping styles, but here are the three you will need. Running In Place: Remain stationary spot while lifting the knees high with each turn of the rope. This is the basic and easiest style of jumping rope. Running In Place. Double Unders: Make two turns of the rope for every one jump. This style is more difficult to learn so use it only when you have mastered the running in place style. Criss-Cross: Cross the arms at the elbows on the descending swing of the rope and jump through the loop. Uncross the arms on the next descending swing and repeat the process. This style is great when looking for a challenging way of jumping rope. Criss-Cross. Beginners looking to jump rope need to be patient, because it takes time to build your skills. If you tend to trip on the rope, don't become frustrated, just relax and try it again. Overtime, you will find it easy to jump rope and your skills will improve. Shadow Boxing: This is often performed as a warm-up before using the heavy bag. What you do is punch in the air using the reflection in the mirror as your opponent. Then perform some joint rotation exercises.</p>]]></content:encoded> <category><![CDATA[Workouts For Beginners]]></category> <link>https://www.gymbanter.com/WorkoutsForBeginners/beginner-boxing-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/WorkoutsForBeginners/beginner-boxing-workout</guid> <pubDate>Tue, 03 Jun 2025 16:59:00 +0000</pubDate> </item> <item> <title>Arnold leg Workout</title> <description>If you've ever done a grueling leg workout—lots of heavy sets of all the most challenging thigh movements—you know it takes several days to recover. Even walking up a flight of stairs can be test of iron will. But for one ...</description> <content:encoded><![CDATA[<img src="/img/arnold_schwarzeneggers_training_tips_muscle_fitness.jpg" alt="Arnold Schwarzenegger's" align="left" /><p>If you've ever done a grueling leg workout—lots of heavy sets of all the most challenging thigh movements—you know it takes several days to recover. Even walking up a flight of stairs can be test of iron will. But for one professional bodybuilder whom we know as The Austrian Oak, the task was made three times as difficult as he completed his high-volume leg workout on Mondays, Wednesdays and Fridays. A monster front-and-rear-thigh crusher that included up to 46 sets—not counting calves and abs, which were also done in the same workout—that would cripple mere mortals. Today, many would consider Arnold's approach bordering on—if not spilling considerably over—the threshold of overtraining, but legs weren't his strongest suit, and his 6'2" frame made building leg mass more difficult. Who could argue with this take-no-prisoners approach that earned Arnold seven Mr. Olympia titles and acclaim as the best bodybuilder of all time? In this exclusive third installment examining Arnold's training and techniques, we'll focus on his thigh and ab workouts. ARNOLD'S THIGH WORKOUT Arnold wasn't renowned for building massive quads and hams the way competitors like Tom Platz were, but he developed extremely cut and well-proportioned front and rear thighs. Because he was tall and long-limbed, Arnold was always going to face an uphill battle when aiming to build overall leg mass. Ultimately it was his dogged determination that enabled him to bring his legs up just enough to balance the strengths in his upper body: his arms, chest and shoulders. Here are some keys to his success: ARNOLD'S ADVANCED TRAINING SPLIT Day A.M. P.M. Day 1 Chest, Back Legs, Abs Day 2 Shoulders, Arms Rest Day 3 Day 4 Day 5 Day 6 Day 7</p>]]></content:encoded> <category><![CDATA[Leg Workout]]></category> <link>https://www.gymbanter.com/LegWorkout/arnold-leg-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/LegWorkout/arnold-leg-workout</guid> <pubDate>Wed, 28 May 2025 16:57:00 +0000</pubDate> </item> <item> <title>Full body calisthenics workout</title> <description>Hyperextensions This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed or chair with someone holding your feet so you're solid in place and won't fall. Make sure you do ...</description> <content:encoded><![CDATA[<img src="/img/top_beginner_calisthenics_workout_plans_and.jpg" alt="Beginner-Calisthenics-Workout" align="left" /><p>Hyperextensions This exercise is good to strengthen the lower back. Another way to perform this exercise is on the edge of a bed or chair with someone holding your feet so you're solid in place and won't fall. Make sure you do this exercise safely; injury can happen if you fall. Thighs: Squats Now for this exercise you don't need to do weight. Go all the way deep and back up and when you need resistance, get a friend or someone to hold your shoulders and apply pressure downward. This is great for developing the quadriceps. Sissy Squats This is another great exercise to develop the quadriceps. Be careful with this exercise and grab a hold of a sturdy structure to help support you through the movement. Most of the time you won't need this weighted, but if you do have a friend apply pressure to your shoulders. Lunges This is a good exercise for developing the quadriceps. Just focus on getting low on this exercise and high repetition sets. It is hard to add weight, unless you want someone to sit on your shoulders. Split Single Leg Squats This exercise is good without weight, great developer of the quadriceps. It is one of my favorites. You can put your leg up on a chair, step and anything you can find that is sturdy and safe. Glute-Ham Raise This exercise is really good for developing the hamstrings. You will need someone strong to support you on this exercise, basically like a hyperextension, but you curl your leg when you go up. Straight-Leg Deadlift This exercise is a little more difficult. You will probably need to add some resistance with it when performing it. Always keep your lower back straight through this whole movement. Apply pressure to the shoulders and do it safely. Deltoids: Stand up against a wall and do a handstand, have someone spot you when you do this. Then bend your arms to a 90º angle or until your head touches the ground. Biceps: Chin-ups This hits the biceps as well, good mass builder that some don't realize. Triceps: Basic exercise that builds the triceps. Good for mass and strength. Set-up two chairs and do dips, add resistance to shoulders if needed. Abdominals: Just a basic crunch is all you need to work your abdominals. Calves: Do calf raises on a step or block that is sturdy. Monday Wednesday Friday: Push ups, 3 sets, max reps Chin-ups, 3 sets, max reps Single Leg Squats, 3 sets, 3 max reps Bench Dips, 2 sets, max reps Ham-Glute Raises, 3 sets, max reps Calf Raises, 3 sets, max reps Upside-down Shoulder Press, 3 sets, max reps Crunches, 5 sets, 25 reps Neck, 3 sets, max reps Hotel Training For a lot of people traveling, they usually stop at most modern hotels. Most new hotels now include a little gym area with some free weights or a machine or just some cardiovascular equipment. Well depending on what you got determines what you'll do. If you have no gym at the hotel you're at or there is not a local gym you could go and pay a small fee to workout at for a day you would do the basic exercises listed above. You will have all the equipment there except for the chin-ups. If you do have access to a hotel gym with some dumbbells and barbells or a machine to work with, just do the basics. Most of the time there will be a free weight bench where you would do most exercises. You could even perform a full-body workout with all the equipment easily. 2nd Place - DSM18 Not everyone has access to weight training equipment, but not all hope should be lost. Bodyweight exercises are an excellent substitute, giving you a quick muscle burn. Because there aren't a lot of bodyweight exercises in existence, it's important to get as much variety in your calisthenics workout as you can. If you want run of the mill results, then just do push-ups, squats and crunches, but if you want to get the absolute most out of your workout, it's necessary to delve deeper into each exercise, and each variation of that exercise to ensure you are training as much like you were at the gym as you can.</p>]]></content:encoded> <category><![CDATA[Full Body Workout]]></category> <link>https://www.gymbanter.com/FullBodyWorkout/full-body-calisthenics-workout</link> <guid isPermaLink="true">https://www.gymbanter.com/FullBodyWorkout/full-body-calisthenics-workout</guid> <pubDate>Thu, 22 May 2025 16:55:00 +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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