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More Great Information on Duty Exercise:
Examples of Strength Training Workouts for Men
This is one of my favorite routine for strength training at home, and these days I am following this routine only (with some changes here and there.)
You can read and get Idea how I like to structure my routines. Trust me I am on of those guys who gets bored easily and changes his routines daily. So there might be a chance by the time you read this I have made some changes to this routine.
My Goal: Loose extra pounds and Gain Strength.
Possibility of achieving: 100%
Gears You Need: You don't need much gear for this. I am thinking of utilizing Bodyweight Exercises right now, then probably in coming week, we might head out to Gym (2-3 times /week)and train there too. Anyways you should invest in good skipping rope.
Routines: Because We are going for strength, we'll be going for heavy duty exercises.
Write down the list and follow me
1. HandStand PushUp
2. Handstand on one Hand
3. One Hand Pushup
4. Hindu Squats (100+)
5. One legged Squats
Abs training.
1. Sit ups
2. Janda Sit ups
3. Vacuum (sucking up your stomach)
Note : If you don't know what exactly is Janda Sit ups. Just google for more info.
Handstand pushup fires up major muscles in upper body and after than doing Pushups would be huge task. But we are going to do it with some twist to routine.
We are not going for Failure in any of those exercise. Go to 80% of your limit, and start again to go for next 80-90% limit.
For Ex. if you failure limit is 10, we'll do 8/9, then again cut down 80% of 8 , next rep is going to be for 7/8 and so on. and we'll increase number of repetitions... Ok
My Handstand Pushup goes like : 10, 9, 8,7,6, start again with 9,8,7,6, again 8,7,6, 7,6, 6 total of 110 push ups.
I know most people can't go up to this, so do it until you are doing 80-90% of your failure limit, and with every set I m taking rest (rest time assume your training partner will take for doing same number of reps to do)
NOTE: if you are doing handstand on one hand, You might want to spread your legs little wide to balance. Reps are same as described above. Never go to failure. We want hardcore exercise, not failure.
This routine will fire up all the muscles in your body with pain. Use this routine to build muscles, stamina and lose all the fat in no time.
Varun Pratap
View all articles by Varun Pratap
Recommendations with muscle building?
I was wondering, how much do you think I could improve on my muscle mass over the summer? Schools over soon, and by next year I want to muscle up a bit. Any recommendation on exercise methods? I don't own any Heavy Duty Exercise equipment, so anything without the use of complex equipment is what I'd be interested in. I'm 15 years old, and a pretty skinny guy. I'll include a picture of my arm, if that does any good.
http://i219.photobucket.com/albums/cc260/campopper/0530090249.jpg
It is not recommended that you try to develop skeletal muscles at that age.
That said, if you want to, you have to increase the amount of food you eat by double. Your metabolic rate is stupid high right now, so eat lots of healthy food but don't forget the icecream. freeing up calories helps you pack on weight. Do squats, I'd recommend 2 sets of 5 reps follwed by 3 sets of 8-12 reps to build strength and size. Same thing for bench press, rows and deadlifts. You must do squats. Grab a little brother or something, and do them. The rest is easy to replicate without weights - pushups, pull ups etc. Nothing will work like free weights though.