Wednesday, September 30, 2009
Wednesday, September 9, 2009
No patience for a GYM workout today! Home it is!
Many hours in front of the computer today..sadly. So, Im an early riser most of the time, I dont want to make it to the gym now during peak hours, (too many folks bumping into you) So I take some private time, grab my stability ball and some weights at home to get a great and intense training session in.
Today is chest and biceps, supersets are a way to step up the intensity especially if you dont have heavy weights at home (I dont, only 20's and 35's) so anything to make it heavier and tougher to get done is the name of the game. I started with long stretch flys on the ball, again, only with 35's its pretty light..but then follow those with incline pushups on the 20lb weights as grips ( they allow for a deep stretch} Wheew..after the first set I know a few more of these its going to hurt.
Immediately after that I do a set of 35lb curls, then take a min or so rest. Set number two, I get a slight incline by leaning more forward on the ball or putting my rear closer to the floor..keeping that back straight. After that of course, superset the incline pushups..ouch..getting heavier and tougher. Its important to keep the pace up as you go, sort of a tempo..even with your reps..studies show if you do, your muscles are firing up more fibers to keep up with the workload, and this means results!
Ok, on to the biceps set. This time I stay right where I am and do incline curls on the ball..wow changing up the angles really hurts and HELPS get results...in youre feeling particularly strong, throw in some ab work if you dare.
I did a total of 6 sets, or 12 for chest wth that superset. I was done in 25 minutes. No time, a massive pump and I didnt set foot near a gym or another person..which was nice. Proof you dont need much at all to get a GREAT workout in. Stay tuned for more great tips and things to make your efforts pay off for FAR less output and time.
Train smart!
Robert Marting
Today is chest and biceps, supersets are a way to step up the intensity especially if you dont have heavy weights at home (I dont, only 20's and 35's) so anything to make it heavier and tougher to get done is the name of the game. I started with long stretch flys on the ball, again, only with 35's its pretty light..but then follow those with incline pushups on the 20lb weights as grips ( they allow for a deep stretch} Wheew..after the first set I know a few more of these its going to hurt.
Immediately after that I do a set of 35lb curls, then take a min or so rest. Set number two, I get a slight incline by leaning more forward on the ball or putting my rear closer to the floor..keeping that back straight. After that of course, superset the incline pushups..ouch..getting heavier and tougher. Its important to keep the pace up as you go, sort of a tempo..even with your reps..studies show if you do, your muscles are firing up more fibers to keep up with the workload, and this means results!
Ok, on to the biceps set. This time I stay right where I am and do incline curls on the ball..wow changing up the angles really hurts and HELPS get results...in youre feeling particularly strong, throw in some ab work if you dare.
I did a total of 6 sets, or 12 for chest wth that superset. I was done in 25 minutes. No time, a massive pump and I didnt set foot near a gym or another person..which was nice. Proof you dont need much at all to get a GREAT workout in. Stay tuned for more great tips and things to make your efforts pay off for FAR less output and time.
Train smart!
Robert Marting
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