26 Jan
Blog

The Perfect Exercise To Gain Single-Leg Strength

Also known as the single leg version of the classic squat, the Cossack squat is an exercise that tests your physical strength and flexibility. It primarily works your hamstrings, quads, glutes, and hip adductors. It also targets your core, lower back, and abs, as well as your knees, ankles, joints, and hips. It's considered a unilateral exercise that tends to increase activation of your core muscles and obliques. This exercise can serve as a warm-up for other squat variations. The cossack squat is responsible for building strength and muscle mass in your lower body, so it turns out to be a great exercise.

Below is the ultimate guide on how to easily perform the Cossack Squat and get its maximum benefits.

How to do the Cossack Squat Efficiently:

This exercise is fairly simple and doesn't cause any problems. This guide has all the instructions you need to do this exercise brilliantly:

1. First, start by extending your stance to form a triangle with your legs with the floor. Remember to keep your toes pointing forward. This is your starting position.

2. Now take a deep breath, shift your body weight onto your right leg and squat down with your knees as far back as possible.

3. Make sure your left leg remains straight, your toe is pointing up, and your left foot rotates on your heel.

4. Also remember to keep your torso upright and your right heel should stay on the floor as you bend down.

5. Finally, pause for a few moments and then return to the starting position on the exhale.

Repeat the above steps with your left leg.

Common mistakes that are usually made:

1. You might often be tempted to lift your heel off the ground without giving your ankle enough freedom of movement.

2. Due to a lack of flexibility in your hips, your torso likely has a tendency to arch forward and your back may arch when you perform this movement. To avoid this, bend down as far as your mobility will allow.

Main advantages of the Cossack squat:

1. This exercise allows you to intensely stretch the muscles of your lower body. As you perform this variation of squats, you'll likely feel a stretch in your hamstrings, calves, and inner thigh muscles.

2. It is responsible for building muscle mass and strength in your lower body muscles. This workout puts a significant amount of strength in your glutes and is known to build more mass around them.

3. It serves as a perfect warm-up exercise for other squat variations. Several weightlifters do this.

4. As a unilateral exercise, the Cossack Squat allows you to become more resilient to any type of injury, promotes better core activation, and helps improve body balance.

5. This stretch helps to improve your body's range of motion and is responsible for adding a bit of variety to your exercise routine.

Difference between a Cossack squat and a side lunge:

The main difference between a cossack squat and a side lunge is that the cossack squat starts with a wide stance while a side lunge starts with your feet together. Also, the lunge requires you to clench your feet between reps, while the cossack squat doesn't.

Frequently asked Questions:

1. How many Cossack squats should I do?

You should do at least three sets of 10 reps (5 on each leg) of Cossack squats.

2. What muscles does the Cossack Squat train?

The Cossack Squat primarily works your hamstrings, calves, glutes, obliques, quadriceps, and adductor magnus.

3. How can I improve my Cossack Crouch?

You can improve your Cossack Squat by increasing your knee, ankle, and hip mobility. To improve the performance of this exercise, you also need to improve your range of motion.

09 Mar
Blog

7 Best Plank Exercises to gain the body of your dreams

In the midst of all the other bodyweight exercises, plank training is gaining popularity every day. The practicality of this training sets it apart from the crowd. What's even better is that this exercise will help fitness freaks get accurate results in a minimal time frame

Whether you want to train your abs or activate your core, this workout is all you need. Let us help you discover the seven best home plank exercises to change your fitness game forever!

Seven Best Plank Workouts to Do at Home

Each of these exercises are easy to perform. All you have to do is follow the instructions correctly. We promise; You will get results in no time.

Side plank

1. Lie on your right side and straighten your leg. Make sure your feet are on top of each other. Now bring your right elbow under your right shoulder with your forearm pointing away from you. Make sure you create a fist. Also, keep in mind that your pinky finger is touching the floor.

2. Keep your neck straight and exhale. Now get involved with your core.

3. Try lifting your hips off the mat. Something like that leaves the support only on your elbow and the side of your right foot.

4. Remain in this position for a few seconds. 5. Repeat the workout on the other side.

Plank with leg raises

1. Pull yourself into a plank position. Now support your abs and forearms.

2. Activate your glutes to lift and hold one of your feet a few inches above the floor.

3. Do at least ten exercises with one leg.

4. Repeat the workout at the other end. 5. This is the best ab workout you can try at home.

Plank knee tap

1. Step onto a forearm plank with your feet hip-width apart. Your elbows should also be shoulder width apart.

2. Now make a straight line from your shoulders to heels. Now gradually tilt your pelvis forward and keep your hips steady. Now bend both knees towards the floor.

3. Try pausing for a few seconds and then straightening your leg again.

4. Repeat the workout for 30 to 60 seconds. 5. Do the workout in 10 to 12 repetitions.

Straight arm plank

1. Get into a push-up position.

2. Bring your feet close together and straighten your legs. Make sure the weight is on your toes. Hence, your body should be straight from head to toe.

3. Now contract your abdominal muscles and squeeze your glutes together to keep your body taut.

4. Hold this position for 30 seconds to a minute. 5. There is a potential ab workout to try at home.

Turn knee plank

1. Assume a straight plank position.

2. Keeping your shoulders still, tilt your lower body to the left and bring your right hip on the floor. Now return to the center.

3. Now turn your lower body to the right. So bring your left hip to the floor. Now go back to the center.

4. Now bring your left knee towards your right elbow. Hold this position for a few seconds. Go back into a plank.

5. Now move your right knee towards your left elbow. Hold on to this position and step back onto a plank. 6. Do this for 10 to 12 repetitions.

Resistance band plank

1. Get a resistance band and wrap it around both of your wrists. Now move your shoulders over your wrists in a plank position.

2. Make sure you are in a straight line from head to toe.

3. Now try to stretch your left hand as far as possible. Hold this position and bring them back shoulder-width apart.

4. Now repeat the step at the other end. 5. Alternate between 8 and 10 repetitions for 30 to 60 seconds at a time.

Sideboard with twist

1. Get into a side plank position.

2. Push through your right forearm to lift your hips up. Bring your left arm towards the ceiling.

3. Now shovel your left arm under your body. Something like that just turns your shoulders to the floor.

4. Bring your left arm back up and repackage your shoulders. 5. Repeat steps 8 to 10 reps for 30 seconds.

frequently asked Questions

1. Are the workouts effective?

Yes. If you follow the instructions carefully, you will get results soon.

2. Do these exercises improve posture?

Yes, they do.

3. Am I at risk of injury during these training sessions? Not at all!

12 Jan
Blog

Best hex bar exercises to gain mass and strength now

The Hexagonal bar Exercise has long been one of the most underutilized workouts in fitness history. However, they are famous for their incredible benefits that allow people to gain mass and strength instantly. Although this exercise may seem a bit daunting at first, once you get the hang of it, the workout will become a breeze for you.

In this article, we'll help you find the best performance options Hexagonal bar Exercises. You can also learn how to get the most out of it.

What is the Hex Bar Exercise?

The hex bar is a deadlift variation that promises to train the masses and add strength to your body. It's an incredible workout practiced by athletes, body lifters, and weight lifters. These people do it regularly for its benefits. Hex bar exercises are also known as trap bar deadlifts or diamond bar deadlifts. The drop bar deadlift is perfect for improving muscle hypertrophy and general traction. All you have to do is follow the instructions while doing this workout. This way you can avoid injuries and build strength in the best possible way.

The best hex bar exercises to try.

Hex bar exercise is not a cake. However, if you learn how to press the correct keys, you can quickly turn it into an experience for yourself. Today we are going to show you how to do some possible exercises that will bring you the best benefits like never before.

1. Trap bar jump squat

Trap bar jump squat

Hex bar squat is a spectacular method to build explosiveness and strength in the body. All you have to do is load the bar from a deadlift position. Something like this leaves your thighs parallel to the floor. As you look ahead, be sure to keep your back neutral. Quickly explore up as you jump. This way, the ball of the foot finally leaves the ground. Now try to go back to the same place as this will set the flow correctly.

2. One-armed shrug

The deadlift shape of the hex bar is essential for maintenance. With the help of a one-armed shrug exercise, you can comfortably do deep stretches and activate your core. This also affects your overall stability, which improves performance. To do this exercise, you need to turn the bar sideways and pick it up. Then shrug your shoulders and switch sides.

3. Reverse trap bar single leg deadlift

The name may sound like a lot of hard work, but don't worry; it's easy to do. If you want to build a potential Hex bar deadliftYou will benefit from this exercise. This workout mainly focuses on your hamstrings and helps you balance your body properly. In this case, you need to maintain a straight back, keep your hips high, and move your butt backwards. You need to do this on every repetition. Now you can lift your leg behind you. You can also place it anywhere to keep balance.

4. Trap bar increases push up

Trap Bar Elevated Pushup

The Hex bar deadlift can become even more powerful if you perform an elevated push-up with an air-termination rod. With the raised bar levels, you can easily and conveniently perform a push-up. All you have to do is keep your torso straight and go down low enough to feel a slight stretch on your chest. Then try to contract your muscles while pushing up.

5. Trap bar split squat

Trap bar split workout

If you want to build flawless quads, hamstrings, and glutes, this exercise is your ultimate savior. Try the Trap Bar's split squat whenever you want to unlock its potential Hex bar squats for your convenience. For this exercise, you need to make sure that your shins stay as vertical as possible. Then you can try crouching down until your knee is close to the floor. Keep your upper body straight and your face on the horizon.

6. Reeves deadlift

If you want to learn how to incorporate grip strength into your daily fitness routine, Reeves Deadlift can help you do it. The deadlift shape with hexagonal bar is also easy to build with this workout. All you have to do is lift the barbell by holding the actual plates and lifting the weight. Keeping your torso as upright as possible will help you do the exercise correctly.

frequently asked Questions

1 are Hex bar exercises helpful?

Yes, Hex bar exercises are useful. However, you need to follow the instructions to get rid of any complications.

2. Which is the best exercise for squat down the hexagonal bar?

If you want to learn how to a Hex bar squatswho have favourited Trap Bar Jump Squat is perfect for you.

06 Jan
Blog

Mapping Out Muscle Gain | Breaking Muscle

In this episode, I'll explain exactly how I think you should exercise to build as much muscle as possible. I'll explain what anabolic resistance is and why it means you need to change your training strategy to keep growing.

I identify the three key phases of training, P.B.S. in a nutshell::

  1. primer
  2. building
  3. solidification

And I'll tell you exactly how to structure and sequence each phase to maximize your results.

This sequence is exactly the framework I used myself and with my clients to get into photo shoot form.

I start the P.B.S. Framework as a 21-week online coaching program in January 2021. The program is called T21.

If you are interested in joining the T21 coaching program and working with me, read on.

When you listen to the end of the episode, you will also get an exciting announcement about how to get access to a special discount if you work with me to improve your training programs in the T21 coaching program using the P.B.S. Frame.

Discount code: BMDISCOUNT

DM me: @tommaccormick on Instagram

Email me: tom@tommaccormick.com

To get access to the T21 discount. The doors are closing for the first T21 recording on January 1st, 2021 so don't miss it!

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

01 Jan
Blog

Mapping Out Muscle Gain | Breaking Muscle

In this episode, I'll explain exactly how I think you should exercise to build as much muscle as possible. I'll explain what anabolic resistance is and why it means you need to change your exercise strategy in order to keep growing.

I identify the three key phases of training, P.B.S. in a nutshell::

  1. primer
  2. building
  3. solidification

And I'll tell you exactly how to structure and sequence each phase to maximize your results.

This sequence is exactly the framework I used myself and with my clients to get into photo shoot form.

I start the P.B.S. Framework as a 21-week online coaching program in January 2021. The program is called T21.

If you are interested in joining the T21 coaching program and working with me, read on.

When you listen to the end of the episode, you will also get an exciting announcement about how to get access to a special discount if you work with me to improve your training programs in the T21 coaching program using the P.B.S. Frame.

Discount code: BMDISCOUNT

DM me: @tommaccormick on Instagram

Email me: tom@tommaccormick.com

To get access to the T21 discount. The doors are closing for the first T21 recording on January 1st, 2021 so don't miss it!

You can also find this podcast on top of all of my other Six Pack of Knowledge podcasts (curated discussions with the world's greatest hypertrophy experts).

Or search for Breaking Muscle's channel and podcasts on the following services: iTunes, Spotify, YouTube, Stitcher, PlayerFM, PodBean.

10 Dec
Blog

How to gain 10 pack abs like an expert in less than a month?

If there's one question people ask themselves all the time, it's, “Are 10 pack abs even possible? "Here is the final answer: Yes, it is definitely possible.

Many fitness enthusiasts post pictures that flaunt their abs. However, people assume it is a fake. But to prove it's real, we're going to show you a few ways you can build 10 pack abs also for you. Let's begin!

How do I get 10 pack abs?

The first thing you need to know before you want 10 pack abs real is that there are only two ways to win them. Let's look at what they are:

  1. Cosmetic surgery for the abdominal muscles pop out

If there can be boob jobs for women, why not abdominals for men? If you are ready to invest some money, your dream can come true 10 pack abs real without half a liter of trouble. Many experts have devised a convenient way to maintain these abs without training. The abdominal implant is a cosmetic surgery performed to create those 10-pack of abs by incorporating silicone to mimic them. Isn't it that easy?

  1. You have to be born with it

Many of you may bow your head in desperation right now, but that is the sad reality. Each of us are born with a certain number of tight ligaments in the rectus abdominis. So, if you were born with four ligaments stacked, you can have up to eight abs. But if you're lucky with five bands stacked, you can find your favorite 10 pack abs real in no time. However, technology has made man realize all of his dreams without falling apart. Because of this, you can create an illusion of packs of 10 without having them. You might want to consider that!

How can magic happen?

If you asked yourself:how to get 10 pack abs by illusion? ", Can we help you! The science behind making 10 packs is here – you need to get your body fat down to considerably low levels in order for your abs to pop out on their own.

With a potential fitness trainer, you can work on it and make your dream come true in no time. But since we're here to help you in any way we can, we're going to give you some mind-blowing tips how to get 10 pack abs.

10-Pack-Abs-Make-Magic-happen

  1. Drop the fat precisely

Extraction 10 pack abs real it's all about maintaining accuracy. The more you drop your body fat, the more likely you will be to get your desired pack of abs. However, there is a limit to which you need to lower your body fat. To do this, make sure you use a calculator to measure the amount of body fat you need to drop. You can also opt for a DEXA scan for the greatest convenience and accurate results.

  1. Do the 10 pack of abs workouts

Another instant method of getting your desired abs pack is one 10 pack abs workout. Make sure you exercise at least three times a week. If you are an expert at 25-30 reps, try adding weight to your workout. There is no way that you won't develop strong muscle abs with it.

  1. Check your water retention

Under the supervision of a fitness trainer, you can keep this point in mind. Checking your water retention can help reduce sodium intake and add potassium to your diet. This way, you are more likely to get the abs you want right away.

Related article – 4 pack par

The best 10 pack abs workout for you

The best 10 pack abs workout for you

Follow the instructions carefully to complete the exercise given below. Not only are they beneficial to your abs, but they'll also help you get them out in no time.

  1. Plank training
  • First, sit on your heels. Now go your hands off. Extend both legs so that your wrists can stack under your shoulders with your arms straight.
  • Make sure your body is in a straight line.
  • Balance your feet, keep your abs together, and look forward.
  • Hold this position for up to 60 seconds. Once the exercise is over, move on to your next step.
  • Before doing another rep, rest for at least 15 seconds.
  • Practice this 10 pack abs workout regularly gaining bodies as fitness models.
  1. Reverse crunch
  • Lay down on your back. Lift your legs up so your thighs are perpendicular to the floor. The knees should be bent.
  • Bring your knees into your chest to raise your hips off the floor.
  • Then return to your starting position. This results in a single rep.
  • After completing your repetition, make sure to rest for 15 seconds.
  • Practice these 10 pack abswork out for excellent rectus abdominis.

10 pack-off workout

Diet plan for 10 pack abs

Meal # 1 (breakfast)

4 pampered proteins.

1 ovalbumin bowl in oil.

2 slices of black bread.

1 serving (30 g) of oatmeal with milk (I like to add 1 almonds and 20 grams of walnuts and some raisins for flavor).

Meal # a couple (snack)

1 serving of broccoli.

3 hard-boiled egg whites.

Meal # 3 (lunch)

Half a tandoori chicken.

1 roti.

1 cup of mixed vegetables (specially cucumber).

1 apple.

Meal # 4 (post-trip meal)

1 banana with whey super molecule shake.

Meal # 5 (dinner)

2 massive cups of vegetables and fruits (including cucumber, watermelon, and papaya).

½ cup of spinach.

5-6 berries like strawberries.

frequently asked Questions

What food should I eat to maintain my 10 pack abs?

Eat high protein foods. A protein breakfast would be an ideal option.

Is It Hard To Get 10 Packs Of Abs?

No. If you follow the instructions above, you are only an inch away from your desired pack.

These were some of the best ways to win 10 pack abs in no time. If you're interested in getting instant packs of 10, don't forget to try at least one of the above options for yourself. Good luck!

20 Nov
Blog

Can Testosterone Boosters Help with Muscle Gain?

There is so much information out there on how to use testosterone boosters to naturally build and build muscle. If you want to build muscle the naturally, make sure you understand what to do first. With the various options available in the market, you can search for the best testosterone supplements to help build muscle. You can also read what others have said about the testosterone supplements you might want to take to improve your muscle building workouts. It is also best to consult a doctor if you are looking to get the best possible nutritional supplements.

If you have considered taking testosterone boosting supplements to help build muscle, you should know that not all products are created equal. There are many benefits to taking supplements to increase testosterone levels, such as: B. increased muscle mass. As you build more muscle, you can feel more confident about your appearance. With that confidence, you can potentially improve your self-esteem and mental health as well. Here are some things to keep in mind when taking testosterone boosters:

Proper nutrition is crucial

Your body needs to have the right number of proteins, calories, and vitamins to build muscle mass. In addition to taking testosterone boosters, you should also try to eat the right foods at the right times. A high protein diet helps build muscle.

Do sports regularly

A well-planned exercise program is one of the things that increases muscle growth. Avoid going overboard when exercising as the muscles need to be resting too. Find a routine that works for you and stick to it.

Take the time to research

When trying to find a supplement that will help build muscle, don't waste your money on products that claim to work wonders, because the products that do work don't claim them at all. When taking testosterone boosters you need to know what these ingredients are. Always read the label when looking for any supplements.

Stick with it

Once you've found a testosterone booster that works for you, stick with it consistently for a few months. In this way, your body can get used to the new preparation and get used to its effects.

You might be tempted to take shortcuts to build or gain muscle. The reality is that no shortcut can compensate for hard work and dedication. It is important to make sure that you are taking the right steps to ensure that you are making progress not only with bodybuilding, but your overall health as well. Read on to find out how to build muscle with the best testosterone boosters.

How testosterone boosters help you build muscle

If you don't have enough testosterone in your body, your body will struggle to get the mass that you want. Testosterone boosters work by increasing the amount of this hormone your body makes. They do this by getting your body to produce more testosterone in order to increase the levels in your body.

While the body can produce testosterone on its own (men and women alike), some factors can prevent the body from producing adequate levels. These factors can include aging, certain diseases and medications, hypogonadism, obesity, and substance use. One way to tell if your body is making less testosterone than expected is to ask your doctor to check it out. Your doctor may ask you to undergo laboratory tests to determine your testosterone levels. Your doctor may also evaluate your diet and advise you to take testosterone supplements. Before taking testosterone boosters, you should know how they work in the body, especially in terms of building muscle mass.

1. Increased muscle growth

Testosterone promotes muscle growth and recovery, which allows you to exercise more and get better results. You will also feel stronger when testosterone levels rise, resulting in an increase in exercise performance. If you are trying to gain or gain muscle mass, you cannot afford to exercise. Even the smallest of gains can go a long way in your quest for the body you have always wanted. The workout will help you get the results you want, but it will take time. You can't expect to get big, lean muscles overnight, but you can achieve the body of your dreams by using a good quality testosterone supplement along with proper diet and exercise.

Boosts your metabolism

Testosterone boosters speed up your metabolism so you build muscle and burn the calories that may make you look fat. The result is bigger but leaner muscles, which is what most bodybuilders aim for. Due to the increased metabolism, your body also has enough energy to function optimally, so that you do not have to suffer from energy drops during training or daily activities. While your body needs testosterone for muscle growth, dietary supplements need to be used moderately. You don't want to cause overload because you are taking too many testosterone supplements.

More effective workouts

Low testosterone levels can hinder muscle growth. Testosterone is produced by the pituitary gland of the brain and released into the bloodstream through the prostate, adrenal glands, and testes. Taking testosterone boosters will improve your exercise regimen, which means you'll see more positive results after each session. Testosterone helps you burn fat more effectively, so you get bigger muscles and a leaner body. They also reduce the risk of fractures as testosterone can improve bone density. While testosterone boosters can increase your muscle mass and improve your overall wellbeing, there are a few side effects that you should be aware of. The side effects of taking testosterone are relatively minor and cannot permanently damage the body, which is why so many athletes use it to gain muscle mass quickly. Common side effects include acne or dandruff, water retention, muscle cramps and gas, heartburn, and decreased libido. When combined with other drugs, they can raise your blood pressure and cause dizziness. In some cases, they can cause heart attacks. It is best to discuss the pros and cons of taking testosterone supplements with your doctor before starting treatment.

Bring away

Remember to eat right and exercise regularly while continuing to focus on building muscle with testosterone boosters. As you exercise, you will notice many benefits such as muscle growth, strength, endurance, and libido.

The right testosterone booster is the way to go if you are serious about getting a better body. It's also important to remember that testosterone boosters can only do so much for you. A diet that consists of high quality protein, vitamins, and a good amount of carbohydrates is essential. You need to keep training hard and staying in shape to get the results you want. It will take time and effort, but you can get the results you want.

17 Nov
Blog

Gain your dream waist right away with the best waist exercises

So many of us dream of reducing belly fat and getting that thin waistline right away. Ironically, the easier it is to wish for something, the more difficult it is to make something like this happen. This is why numerous people begin to reduce waist fat wholeheartedly but end up losing all of their hopes.

Today we are going to give you a trick where you don't have to go without your favorite dishes to lose belly and waist fat. Let us help you win your dream waistline right away with these best ones Waist exercises.

Best waist exercises that will change the game for you

1. Russian phrases

As a possible exercise, the Russian variant can be a lot of fun. Whether you're at home or at the gym, this workout will still help. Don't be afraid to try this exercise daily to get a thin waist in no time. Not only will it help balance your waistline, but it will also help you improve posture and movement. Yes, that minor waist exercise is easy to learn so you don't have to face obstacles.

How it goes- Lie on your back and raise your knees at a 45-degree angle. Make sure your feet are off the ground. Both hands should be holding the weight on your chest. At this point, use your abs to raise your torso at a 45 degree angle from the floor. Little by little, try to twist your upper body in the next direction. After the break, repeat the step on the other end. Practice that best waist exercise daily for more benefits.

2. Plank hip dips

Have you recently stumbled upon an Instagram trend called the "Tabletop Challenge"? If so, the plank hip dips aren't a daunting task for you. The exercise is simple and strict to understand. If you do not do the exercise correctly, you can injure yourself. Because of this, you need to carefully follow the steps to do this Exercise with a thin waist. Overall, it's not that big of a question.

How it goes- Start with a plank position. Lower your left hip to the floor. To do this, twist your upper body. Make sure that the upper and lower arm remain stable. From the left side, reverse the motion to drop your right hand onto the right side. Make sure your body keeps moving. Your core should stay busy. Repeat this Exercise with a thin waist for the best experience.

3. Pat on the back

If you want to improve your core workout, a pat on the back can be the best addition to your daily fitness routine. Such a minor waist exercise is the ultimate way to make your workout routine more intense and improve your fitness game instantly. It's very similar to a plank. However, it has other advantages so that you can freely choose to go with it.

How it goes– Get into a plank position with your shoulder over your wrists. Make sure they are just enough to do the exercise without worries. Try raising your right hand and tapping your left shoulder. Don't let your hips and core move. Now put your hand back on the mat and repeat on the other end. Do this best waist exercise daily to get its lasting benefits.

4. Dead bug

Although the name sounds like that of an insect, the exercise isn't scary, trust me. The dead bug is a famous workout that people choose when they want to develop improved physical performance, core strength, and stabilization. Among all of them thin waist exercisesYou can go for this one in no time for instant results.

How it goes- Lie on your back Your arms should be in a table position over your shoulder and legs. Now try to keep your arms straight and strong. Try alternating between lowering and raising each leg to make sure your lower leg stays melted in the ground. Repeat that minor waist exercise for best practice.

5. V-fit

If you want to work multiple areas of the core and build strength, this exercise is all you need. This one also looks incredible Exercise with a thin waist that you can try at home whenever you want. How To Do It – Lie on your mat and stretch out your arms and legs. Use your core and legs to help straighten them. Now bring your hands and toes into contact with each other. Lower and tap the hand. Your feet should be on the floor.

The final result

These were some of the best Waist exercises that you can try right away. Don't miss them for the best experience. After all, you are worth it!

FAQ

1. Can you say anything else? best waist exercises to me?

V-sit-hold, super-arm, T-bar rotations, and single-knee crunch with a twist are just a few best waist exercises to attempt.

2. What should I do if I injure myself doing this exercise?

In such a case, please contact your doctor immediately.

3. Is bike crunch good as Exercise with a thin waist?

Yes, you can try it too.

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19 May
Blog

4-Week Ladder Template to Gain Strength

I have been writing programs for myself and others for over 20 years. I always learn something when I coach someone through a training program, but I also learn a lot when I do a plan myself.

These programs usually start as something, but evolve considerably until I graduate. I have never been one who followed a written program, mine or another, and only trust the process. Ironically, I give clients the opposite advice. Do what I say, not how I do it seems to apply well here.

Requirements for the power conductor equipment

As I write this, everyone is dealing with a crisis that is forcing adjustments from their regular training routine. Some people, including myself, have trained at home for many years and are not dealing with a lack of equipment. Others have managed to beg, borrow, and hopefully not steal their way to a simple home gym.

This program is designed for people who have at least access to a barbell and a significant amount of weight. A significant amount is relative to every person. If you have a squat rack, that's nice! A bench? Even better.

These simple pieces of equipment are what I base the program on for myself. You can only get by with a barbell, but the exercises need to be adjusted. You can't get by with two soup cans and a ball of laundry fluff. Any decent strength program requires considerable resistance, and a barbell is the most obvious way to do this.

Just as important as the basic equipment, you need a significant amount of another valuable good – time. Although the program is not complicated, the workouts can be quite long depending on how long you want to rest. If you are one of the many who have a little more time available, it seems like an excellent way to get stronger.

The last thing you need is a little patience. You will do four exercises throughout the program. No more. The program could be adjusted to do less, but I won't go into the numerous combinations of exercises, rest periods, and repetitions that are possible. I'm just going to present the basic template, and you can play as you like at your own risk.

The 4-week lead template

The exercises I chose are:

  1. Barbell squat
  2. Bench press
  3. Deadlifts
  4. pulling up

You can choose any variation of these exercises, e.g. B. a horizontal bar, a horizontal bar, an incline or a sumo. This is your call. You must choose your preference at the beginning and stick to it for the entire program.

Training days

You will only do two exercises a day. I refer to push and pull exercises. I do squats and bench presses on day 1 and deadlifts and pull-ups on day 2.

In the beginning, when I started playing around with it, it was just three exercises that were done three days a week. That was fine, but I like this separation better. You switch between day 1 and day 2 with a day off after you've both completed. Then you repeat. Simple.

The problem for people who think in blocks of seven days is that it takes eight days to go through a microcycle. I am sure that when we leave the traditional seven-day block, time will not collapse by itself – just one way to find out.

Sets and repetitions

As you may have derived from the title, the sentences and repetitions are done on a ladder. If you are unfamiliar with ladders, a full explanation is an article in itself.

One that has been written many times and a simple Google search by Pavel, Ladder, gives you all the information you could want. I will provide the Coles Notes version here. A ladder is when the repetitions increase with each set and the weight stays the same.

For example, a ladder is a 225 pound squat for a set of 2, rest, a set of 4, rest and a set of 6. This ladder can be repeated as many times as necessary. There are many variations on this topic, but we will stick to this basic requirement.

Instead of the conventional set and repetition schemes, a target number of total repetitions must be carried out for each training session. Let's take 36 as an example. If you stick to 2-4-6, you will get a total of 12 repetitions on each ladder. Simple math shows that you need three ladders to reach this number.

You can also choose different combinations to hit numbers that don't work together as well. If your total number is 38 reps, you can do two ladders with 2-4-6 for 24 repetitions, one ladder with 2-3-4 for 33 repetitions, and finish with 2-3.

The leaders don't have to be in progressive groups of three; They can be more or less long as long as you reach the total number of repetitions at the end.

Choose your working weight

The working weight will be different for everyone, depending on how high they let their ladders climb.

This is a strength program, so I would say limit your highest reps to 6. I prefer four myself. The weight you choose should allow at least two reps more than most top reps you have ever done in an entire program.

For myself, I work with weights that allow me to do at least six repetitions. Gun on my head, I can probably do eight. The point is that you should never grind or get repetitions. Every repetition you do on each set should be clear and well executed. Here comes your progress. Perfect practice.

Progress within the program

Common sense tells you that for too long the same will lead to physical and mental stagnation. If we do the same exercise and weight, how do we see progress and not die of boredom? There is a two-part answer to this:

  • First, swing the volume down for each exercise during each workout.
  • Second, increase the total volume from week to week.

You want to split your training volume into low, medium and high days. Since you do two exercises a day, you don't want to have a high volume for both on the same day. You probably don't want a small volume for either, but that's less of a problem in the big scheme of things.

If you set A as high volume, B as medium volume and C as low volume, you can easily split it.

I choose this schedule:

day 1 Squats A. Bank C.
day 2 Tot B. Pull-up A.
Day 3 OUT OUT
Day 4 Squats B. Bank A.
Day 5 Tot C. Chin-up B.
Day 6 OUT OUT
Day 7 Squats C. Bank B.
Day 8 Tot A. Chin-up C.

Now we have to decide where we want to start in terms of volume. This can be individual as long as the volume increases from week to week. Depending on your training history, you may have to start out fairly low while others can do more. As with the training weights, lean to the conservative side.

If your first week is hard, you won't have a good time. Here's how I resolved it for week 1. The numbers on each day and the sum are repetitions.

day 1 Squats 30 Bank 18
day 2 Dead 24th Chin-up 30
Day 3 OUT OUT
Day 4 Squats 24 Bank 30
Day 5 Dead 18th Chin-up 24
Day 6 OUT OUT
Day 7 Squats 18th Bank 24
Day 8 Dead 30 Chin-up 18
total Squats 72
Dead 72		 Bank 72
Chin-up 72

These numbers can be very high for some and low for others. This is exactly what I used, so adjust it accordingly. Now we have to increase the volume every week. My preferred ladder sequence is 1-2-3 for squats and dead and 2-3-4 for bench and pull-ups.

This is very specific and I selected my weights based on around 6 RM. The easiest way to add volume is to add one ladder per week.

This additional ladder increases the total number of repetitions by 6 per week with squats and deadlifts and 9 per week with bench and pull-ups. I add these leaders to A day week 2, B day week 3 and C day week 4.

4 weeks in

I may have already let the cat out of my pocket, but I designed the program for four weeks. I think it's about how long you can keep your attention.

After four weeks, you can choose to continue for a week or two, especially if you were smart and started on the low side of the volume.

If not, you can take 3-5 days off and your max. This can be a training maximum or a repetition maximum. You can also simply take advantage of a deload week and start another program. The world is your oyster.

The program is not complicated, but it is effective because you have collected so many high quality exercises in the four weeks. I'll warn again, choose your weights wisely.

Think about what weight you want to use and then choose easier. Don't hurry with your rest periods either. I set mine to three minutes between sets, but I will extend it to five minutes if I feel I need them. If you are looking for a pump or metabolic training, this is not for you.

Strength is based on two things:

  1. Rest
  2. Work out

This program offers you many of both if you follow the instructions.

As you go through the program, you can develop your nuances for customizing the program. I know I did it. As long as you follow the basic requirement, this shouldn't be a problem.

I experimented with an exercise in the morning and once at night. I did both exercises together and only switched between the two. It works particularly well.

If you achieve your day and week total reps and gradually increase, you are on the right track.

18 May
Blog

4-Week Ladder Template to Gain Strength

I have been writing programs for myself and others for over 20 years. I always learn something when I coach someone through a training program, but I also learn a lot when I do a plan myself.

These programs usually start as something, but evolve considerably until I graduate. I have never been one who followed a written program, mine or another, and only trust the process. Ironically, I give clients the opposite advice. Do what I say, not how I do it seems to apply well here.

Requirements for the power conductor equipment

As I write this, everyone is dealing with a crisis that is forcing adjustments from their regular training routine. Some people, including myself, have trained at home for many years and are not dealing with a lack of equipment. Others have managed to beg, borrow, and hopefully not steal their way to a simple home gym.

This program is designed for people who have at least access to a barbell and a significant amount of weight. A significant amount is relative to every person. If you have a squat rack, that's nice! A bench? Even better.

These simple pieces of equipment are what I base the program on for myself. You can only get by with a barbell, but the exercises need to be adjusted. You can't get by with two soup cans and a ball of laundry fluff. Any decent strength program requires considerable resistance, and a barbell is the most obvious way to do this.

Just as important as the basic equipment, you need a significant amount of another valuable good – time. Although the program is not complicated, the workouts can be quite long depending on how long you want to rest. If you are one of the many who have a little more time available, it seems like an excellent way to get stronger.

The last thing you need is a little patience. You will do four exercises throughout the program. No more. The program could be adjusted to do less, but I won't go into the numerous combinations of exercises, rest periods, and repetitions that are possible. I'm just going to present the basic template, and you can play as you like at your own risk.

The 4-week lead template

The exercises I chose are:

  1. Barbell squat
  2. Bench press
  3. Deadlifts
  4. pulling up

You can choose any variation of these exercises, e.g. B. a horizontal bar, a horizontal bar, an incline or a sumo. This is your call. You have to choose your preference at the beginning and stick to it for the entire program.

Training days

You will only do two exercises a day. I refer to push and pull exercises. I do squats and bench presses on day 1 and deadlifts and pull-ups on day 2.

In the beginning, when I started playing around with it, it was just three exercises that were done three days a week. That was fine, but I like this separation better. You switch between day 1 and day 2 with a day off after you've both completed. Then you repeat. Simple.

The problem for people who think in blocks of seven days is that it takes eight days to go through a microcycle. I am sure that when we leave the traditional seven-day block, time will not collapse by itself – just one way to find out.

Sets and repetitions

As you may have derived from the title, the sentences and repetitions are done on a ladder. If you are unfamiliar with ladders, a full explanation is an article in itself.

One that has been written many times and a simple Google search by Pavel, Ladder, gives you all the information you could want. I will provide the Coles Notes version here. A ladder is when the repetitions increase with each set and the weight stays the same.

For example, a ladder is a 225 pound squat for a set of 2, rest, a set of 4, rest and a set of 6. This ladder can be repeated as many times as necessary. There are many variations on this topic, but we will stick to this basic requirement.

Instead of the conventional set and repetition schemes, a target number of total repetitions must be carried out for each training session. Let's take 36 as an example. If you stick to 2-4-6, you will get a total of 12 repetitions on each ladder. Simple math shows that you need three ladders to reach this number.

You can also choose different combinations to hit numbers that don't work together as well. If your total number is 38 reps, you can do two ladders with 2-4-6 for 24 repetitions, one ladder with 2-3-4 for 33 repetitions, and finish with 2-3.

The leaders don't have to be in progressive groups of three; They can be more or less long as long as you reach the total number of repetitions at the end.

Choose your working weight

The working weight will be different for everyone, depending on how high they let their ladders climb.

This is a strength program, so I would say limit your highest reps to 6. I prefer four myself. The weight you choose should allow at least two reps more than most top reps you have ever done in an entire program.

For myself, I work with weights that allow me to do at least six repetitions. Gun on my head, I can probably do eight. The point is that you should never grind or get repetitions. Every repetition you do on each set should be clear and well executed. Here comes your progress. Perfect practice.

Progress within the program

Common sense tells you that for too long the same will lead to physical and mental stagnation. If we do the same exercise and weight, how do we see progress and not die of boredom? There is a two-part answer to this:

  • First, swing the volume down for each exercise during each workout.
  • Second, increase the total volume from week to week.

You want to split your training volume into low, medium and high days. Since you do two exercises a day, you don't want to have a high volume for both on the same day. You probably don't want a small volume for either, but that's less of a problem in the big scheme of things.

If you set A as high volume, B as medium volume and C as low volume, you can easily split it.

I choose this schedule:

day 1 Squats A. Bank C.
day 2 Tot B. Pull-up A.
Day 3 OUT OUT
Day 4 Squats B. Bank A.
Day 5 Tot C. Chin-up B.
Day 6 OUT OUT
Day 7 Squats C. Bank B.
Day 8 Tot A. Chin-up C.

Now we have to decide where we want to start in terms of volume. This can be individual as long as the volume increases from week to week. Depending on your training history, you may have to start out fairly low while others can do more. As with the training weights, lean to the conservative side.

If your first week is hard, you won't have a good time. Here's how I resolved it for week 1. The numbers on each day and the sum are repetitions.

day 1 Squats 30 Bank 18
day 2 Dead 24th Chin-up 30
Day 3 OUT OUT
Day 4 Squats 24 Bank 30
Day 5 Dead 18th Chin-up 24
Day 6 OUT OUT
Day 7 Squats 18th Bank 24
Day 8 Dead 30 Chin-up 18
total Squats 72
Dead 72		 Bank 72
Chin-up 72

These numbers can be very high for some and low for others. This is exactly what I used, so adjust it accordingly. Now we have to increase the volume every week. My preferred ladder sequence is 1-2-3 for squats and dead and 2-3-4 for bench and pull-ups.

This is very specific and I selected my weights based on around 6 RM. The easiest way to add volume is to add one ladder per week.

This additional ladder increases the total number of repetitions by 6 per week with squats and deadlifts and 9 per week with bench and pull-ups. I add these leaders to A day week 2, B day week 3 and C day week 4.

4 weeks in

I may have already let the cat out of my pocket, but I designed the program for four weeks. I think it's about how long you can keep your attention.

After four weeks, you can choose to continue for a week or two, especially if you were smart and started on the low side of the volume.

If not, you can take 3-5 days off and your max. This can be a training maximum or a repetition maximum. You can also simply take advantage of a deload week and start another program. The world is your oyster.

The program is not complicated, but it is effective because you have collected so many high quality exercises in the four weeks. I'll warn again, choose your weights wisely.

Think about what weight you want to use and then choose easier. Don't hurry with your rest periods either. I set mine to three minutes between sets, but I will extend it to five minutes if I feel I need them. If you are looking for a pump or metabolic training, this is not for you.

Strength is based on two things:

  1. Rest
  2. Work out

This program offers you many of both if you follow the instructions.

As you go through the program, you can develop your nuances for customizing the program. I know I did it. As long as you follow the basic requirement, this shouldn't be a problem.

I experimented with an exercise in the morning and once at night. I did both exercises together and only switched between the two. It works particularly well.

If you achieve your day and week total reps and gradually increase, you are on the right track.