Are you tired of complicated chest day routines that leave you exhausted but not seeing the results you want? You’re not alone. Many fitness enthusiasts struggle with finding the perfect balance of exercises to maximize chest growth.
What if you could simplify your chest workout while still achieving incredible gains? The solution might be simpler than you think: focusing on 20 sets of just one exercise. This approach not only streamlines your routine but also targets muscle growth in a highly effective way.
In this article, we’ll explore the benefits of dedicating 20 sets to a single chest exercise, the science behind muscle hypertrophy, and how this method can lead to significant strength and muscle gains. You’ll learn why volume is crucial, how to implement this strategy effectively, and the key advantages of this focused training approach.
Key Takeaways
- Simplicity and Focus: The 20-set approach simplifies your chest workout routine, enhancing focus and improving mind-muscle connection.
- Consistency and Progress: Repeatedly performing one exercise allows for better tracking of progress and leads to significant muscle and strength gains.
- Reduced Injury Risk: Mastering one exercise reduces the risk of injury by ensuring proper form and technique.
- Scientific Backing: High-volume training is supported by studies showing its effectiveness in promoting muscle hypertrophy and strength.
Comparison Table
20-Set Approach vs Traditional Chest Workout
Criteria | 20-Set Approach | Traditional Chest Workout |
|---|---|---|
Complexity | Simple, single exercise focus | Multiple exercises |
Time Efficiency | More efficient due to less setup time | Less efficient with various setups |
Progress Tracking | Easier with consistent exercise | Harder with varied exercises |
Injury Risk | Lower with focused form perfection | Higher with varied forms and weights |
Muscle Engagement | High due to repetitive targeting | Moderate with varied engagement |
Volume | High with 20 sets | Varies, often moderate |
The Science of Muscle Hypertrophy
Muscle Hypertrophy Explained: Muscle hypertrophy refers to the increase in muscle size achieved through exercise. This growth occurs when muscle fibers are subjected to stress, causing micro-tears that the body repairs and rebuilds stronger and larger. Two primary factors influence hypertrophy: mechanical tension and metabolic stress.
Why Volume Matters: High-volume training, such as performing 20 sets of one exercise, plays a critical role in muscle hypertrophy. Volume refers to the total amount of weight lifted during a workout session, which is a product of the number of sets, reps, and the weight used. High-volume workouts increase time under tension, leading to greater muscle damage and, consequently, more significant muscle growth.
Supporting Studies: Numerous studies support the effectiveness of high-volume training. For instance, research published in the Journal of Strength and Conditioning Research found that higher training volumes are associated with greater muscle hypertrophy. Another study in the Journal of Applied Physiology highlighted that volume is a key determinant of muscle growth, with higher volumes leading to more substantial gains.
Benefits of 20 Sets for Chest Training
Simplicity and Focus: Focusing on one exercise for 20 sets simplifies your workout routine, allowing you to concentrate on perfecting your form and maximizing muscle engagement. This focused approach can lead to better mind-muscle connection, which is crucial for effective training.
Consistency and Progress: Performing the same exercise consistently allows you to track progress more accurately. Over time, this consistency can lead to significant strength and muscle gains as your body adapts and becomes more efficient at the exercise.
Reduced Injury Risk: Mastering one exercise reduces the risk of injury compared to varied routines that might introduce poor form and unfamiliar movements. By focusing on perfecting your technique, you minimize the chances of strain and overuse injuries, making your workouts safer and more effective.
By incorporating 20 sets of a single exercise into your chest day routine, you can achieve remarkable muscle growth, improved strength, and a simplified, effective workout. This approach leverages the principles of muscle hypertrophy and volume to deliver results that more complex routines might not achieve. Stay tuned as we dive deeper into how to implement this strategy and maximize your chest gains.
Detailed Breakdown: The 20-Set Chest Exercise
Exercise Choice: Incline Bench Press
Recommendation: The Incline Bench Press is an ideal exercise for this 20-set approach. It targets the upper chest muscles (pectoralis major) effectively, which are often underdeveloped compared to the lower chest. This exercise also engages the shoulders and triceps, providing a comprehensive upper body workout.
Why Incline Bench Press?
- Upper Chest Activation: Incline positioning emphasizes the upper pectoral muscles, creating a balanced and fuller chest appearance.
- Versatility: Suitable for various fitness levels, the incline bench press can be modified with different weights and techniques.
- Form and Safety: Easier to maintain proper form compared to other chest exercises, reducing the risk of lower back strain.
Proper Form and Technique
Set-Up:
- Adjust the bench to a 30-45 degree incline.
- Lie back on the bench with feet flat on the floor and your back firmly against the bench.
- Grip the barbell with hands slightly wider than shoulder-width apart.
Execution:
- Start Position: Lift the bar off the rack and hold it directly above your chest with arms fully extended.
- Lowering Phase: Inhale and slowly lower the bar to your upper chest, keeping your elbows at a 45-degree angle to your body.
- Pressing Phase: Exhale and press the bar back up to the starting position, focusing on contracting your chest muscles.
Common Mistakes:
- Arching the Back: Keep your back flat against the bench to avoid lower back strain.
- Flaring Elbows: Maintain a 45-degree angle to prevent shoulder injury.
- Bouncing the Bar: Control the descent to maximize muscle engagement and avoid using momentum.
Progressive Overload
Tips for Progressive Overload:
- Increase Weight: Gradually add weight in small increments (2.5-5 lbs) once you can comfortably complete all 20 sets with good form.
- Add Reps: Start with a manageable number of reps per set and slowly increase the reps over time.
- Adjust Rest Periods: Reduce rest periods slightly as you progress to increase intensity.
Implementation Strategy
Warm-Up
Importance of Warming Up:
- Injury Prevention: Proper warm-up prepares muscles and joints for the intense workout, reducing the risk of injury.
- Performance Enhancement: Increases blood flow to the muscles, improving performance.
Warm-Up Routine:
- Dynamic Stretches: Arm circles, shoulder rotations, and torso twists (5 minutes).
- Light Cardio: Jumping jacks or brisk walking (5 minutes).
- Warm-Up Sets: 2-3 sets of light bench presses to activate the chest muscles.
Set Structure
How to Structure the 20 Sets:
- Initial Sets: Start with lighter weight for the first 5 sets to properly warm up the muscles.
- Middle Sets: Gradually increase the weight for sets 6-15, ensuring each set is challenging but maintainable.
- Final Sets: Use a consistent, slightly lighter weight for the last 5 sets to focus on muscle fatigue and endurance.
Rest Periods
Optimal Rest Periods:
- Between Sets: 60-90 seconds rest between sets to allow partial recovery while keeping the muscles under constant tension.
- Between Phases: If breaking the 20 sets into phases, take a longer rest (2-3 minutes) after completing 10 sets.
Enhancing Results with Proper Nutrition
Pre-Workout Nutrition
What to Eat Before the Workout:
- Carbohydrates: Provide energy. Examples include oatmeal, whole-grain toast, or a banana.
- Protein: Supports muscle function. Examples include Greek yogurt, a protein shake, or eggs.
- Timing: Eat 30-60 minutes before your workout to ensure the nutrients are available during exercise.
Post-Workout Recovery
Importance of Post-Workout Nutrition:
- Muscle Repair: Protein is crucial for repairing and building muscles.
- Glycogen Replenishment: Carbohydrates help replenish glycogen stores depleted during the workout.
Post-Workout Meal:
- Protein: Aim for 20-30 grams of protein. Examples include a protein shake, chicken breast, or a protein bar.
- Carbohydrates: Pair with a similar amount of carbs. Examples include rice, sweet potatoes, or a fruit smoothie.
Supplement Recommendations
Effective Supplements:
- Whey Protein: Fast-absorbing protein to support muscle repair and growth.
- Creatine Monohydrate: Enhances strength and performance.
- BCAAs (Branched-Chain Amino Acids): Reduce muscle soreness and support recovery.
- Omega-3 Fatty Acids: Reduce inflammation and support overall health.
Timing and Dosage:
- Whey Protein: 20-30 grams post-workout.
- Creatine: 5 grams daily, taken post-workout.
- BCAAs: 5-10 grams before or during workouts.
- Omega-3s: 1-2 grams daily with meals.
By focusing on 20 sets of the Incline Bench Press, you can maximize chest growth through simplicity, consistency, and targeted muscle engagement. Proper form, progressive overload, and strategic nutrition will enhance your results, making your chest day both effective and efficient.
Tracking Progress and Adjusting the Program
Measuring Success
Progress Photos:
- Frequency: Take photos every four weeks to visually track changes.
- Angles: Capture images from the front, side, and back to get a comprehensive view of your progress.
- Consistency: Use the same lighting, location, and pose for accurate comparisons.
Body Measurements:
- Areas to Measure: Chest, waist, hips, arms, and thighs.
- Tools: Use a flexible tape measure for accuracy.
- Frequency: Measure every two weeks to monitor changes closely.
Strength Gains:
- Tracking Weight Lifted: Record the weights, sets, and reps for each workout session.
- Performance Indicators: Note improvements in endurance and overall strength, such as increased reps or heavier weights.
Additional Metrics:
- Body Fat Percentage: Consider using a body fat scale or professional measurements.
- Fitness Tests: Periodically perform fitness tests, such as push-up or plank endurance, to gauge improvements in strength and stamina.
Making Adjustments
Identifying Plateaus:
- Signs: Stagnant progress in strength, body measurements, or visual changes.
- Duration: If no progress is seen over four weeks, it’s time to adjust.
Adjustment Strategies:
- Change Rep Ranges: Alternate between high reps (15-20) and low reps (4-6) to shock the muscles.
- Vary Exercises: Introduce new exercises or variations to target the muscles differently.
- Increase Intensity: Incorporate techniques like supersets, drop sets, or tempo changes.
- Rest and Recovery: Ensure adequate rest and incorporate active recovery days to prevent overtraining.
Deloading
When to Deload:
- Frequency: Every 6-8 weeks, or when experiencing persistent fatigue, soreness, or decreased performance.
- Indicators: Symptoms of overtraining, such as chronic muscle soreness, irritability, and poor sleep.
How to Deload:
- Reduce Intensity: Lower the weights to 50-60% of your usual load.
- Decrease Volume: Cut the number of sets and reps by half.
- Active Recovery: Focus on light, low-impact activities like yoga or swimming.
- Duration: Typically, a deload week lasts 5-7 days before resuming normal training.
Conclusion
Recap Benefits:
- Simplicity and Focus: The 20-set approach simplifies your workout and enhances the mind-muscle connection.
- Consistency and Progress: Consistent repetition of one exercise leads to significant muscle and strength gains.
- Reduced Injury Risk: Mastering one exercise minimizes injury risk by ensuring proper form and technique.
Encouragement: Embark on the 20-set chest workout journey with confidence. Consistency, dedication, and proper execution will lead to remarkable results. Remember, every rep and set brings you closer to your fitness goals.
Call to Action: Join the 20-set challenge today and share your progress on social media using the hashtag #20SetChallenge. Subscribe to our newsletter for exclusive tips and explore other fitness articles on RunThaCity.com to continue your fitness journey.
FAQs: The 20-Set Chest Workout
-
Mastering the Ride: How to Prevent and Treat Common Sportbike Injuries
The exhilarating rush of leaning into a corner, the wind whipping through your hair, and the undeniable thrill of commanding a powerful machine – these are just a few of the reasons why sportbikes hold such a special place in the hearts of many riders. However, with the incredible performance and sharp handling of these motorcycles comes a heightened degree of risk for injuries.
This article delves into the world of sportbike injuries, equipping you with the knowledge and practical steps to navigate the journey safely. We’ll explore the most common injuries associated with sportbike riding, delve into preventative strategies, and shed light on treatment options. By understanding the risks and taking necessary precautions, you can continue to enjoy the thrill of the ride while minimizing the chances of encountering these injuries.
Key Takeaways:
- Common sportbike injuries include wrist/hand, shoulder, neck/back, and leg/foot injuries.
- Prevent injuries through proper gear, ergonomic bike setup, strengthening exercises, and safe riding practices.
- Seek immediate medical attention for any suspected injury.
- Treatment options include rest, pain management, physical therapy, and surgery (if needed).
- Prioritize safety by learning continuously, maintaining your bike, and riding with responsible individuals.
Comparison Table: Common Sportbike Injuries vs. Preventative Measures
Injury Preventative Measures Wrist and Hand Sprains/Fractures Wear protective gloves, maintain proper grip on handlebars, avoid over-torquing controls. Shoulder Strains/Dislocations Strengthen core and shoulders, maintain upright posture, avoid locking elbows. Neck and Back Pain/Herniated Discs Maintain neutral posture, avoid hunching, strengthen core muscles, take regular breaks on long rides. Leg and Foot Sprains/Fractures Wear sturdy motorcycle boots, maintain proper footpeg placement, avoid excessive shifting or braking. 
Comparison Table: Common Sportbike Injuries vs. Preventative Measures
The Landscape of Sportbike Injuries: Understanding Common Risks
The unique design and riding style of sportbikes expose riders to specific physical demands and potential hazards. Let’s delve into the most prevalent forms of injuries encountered by sportbike enthusiasts:
1. Upper Body Injuries:
-
Wrist and Hand: The aggressive riding position, coupled with the potential for falls, makes these areas particularly vulnerable. Common injuries include sprains, fractures, and carpal tunnel syndrome, caused by repetitive strain on the nerves and tendons.
-
Shoulder: Similar to wrist and hand injuries, the shoulders bear the brunt of the forward-leaning posture and potential impact in a fall. Dislocations, strains, and rotator cuff injuries are common occurrences.
-
Neck and Back: Long rides with a hunched posture can put immense strain on these areas, leading to pain, stiffness, and even herniated discs. Improper core engagement further exacerbates the situation.
2. Lower Body Injuries:
- Leg and Foot: While less frequent than upper body injuries, leg and foot injuries can happen in accidents or due to repetitive motions while shifting and braking. These can include ankle sprains, fractures, and nerve damage, causing pain and limiting mobility.
3. Additional Injuries:
- Head Injuries: Although mitigated by wearing a helmet, head injuries can still occur in severe accidents, highlighting the importance of choosing and using a DOT-approved helmet consistently.
4. Psychological Trauma:
- Accidents, even minor ones, can cause emotional distress and even post-traumatic stress disorder (PTSD) in some individuals. Seeking professional help is crucial if you experience emotional difficulties after an accident.
Safeguarding the Ride: Proven Strategies for Injury Prevention
Knowing the risks is essential, but the true power lies in taking proactive steps to prevent them. Here are some key strategies you can implement:
1. Gear Up for Protection:
- Helmet: Invest in a high-quality, DOT-approved helmet that fits snugly but comfortably. Replace it every five years or after any significant impact.
- Protective Clothing: Opt for abrasion-resistant leather or heavy textile gear that covers your entire body. Leather offers superior protection but can be warmer in hot weather.
- Footwear: Wear sturdy motorcycle boots that provide ankle support and good grip on the footpegs.
2. Ergonomics Matter:
- Bike Fit: Ensure your bike is adjusted to your specific body measurements. This includes proper handlebar height, seat position, and footpeg placement. An ergonomically correct setup reduces strain on your body and allows for better control.
- Maintaining Posture: Maintain a neutral, upright posture while riding. Avoid hunching your back or locking your elbows, as this can lead to fatigue and increase the risk of injury.
3. Strengthen Your Body:
- Targeted Exercises: Regularly strengthening your core, back, and shoulders improves your riding posture and endurance. This enhances control and reduces the risk of fatigue-induced errors.
- Stretching: Don’t underestimate the power of stretching. Regularly stretching improves flexibility and range of motion, reducing the risk of strains and muscle fatigue.
4. Master Your Skills:
- Safety Courses: Enroll in a motorcycle safety course to learn proper braking, cornering, and maneuvering techniques. These courses hone your skills and equip you with the knowledge to handle challenging situations safely.
- Practice Makes Perfect: Regularly practicing in a controlled environment builds confidence and refines your skills, allowing you to react calmly and effectively in real-world situations.
5. Listen to Your Body and the Road:
- Fatigue Factor: Avoid riding when you’re tired or under the influence of alcohol or drugs. Fatigue impairs judgment and reflexes, significantly increasing the risk of accidents.
- Stay Alert: Be mindful of your surroundings and anticipate potential hazards. Watch out for other vehicles, road conditions, and weather changes.
- Take Breaks: Schedule regular breaks on long rides. Get off the bike, stretch your legs, and rehydrate to prevent fatigue and maintain focus.
Navigating Recovery: Treatment Options for Sportbike Injuries
Despite taking all necessary precautions, accidents can still occur. If you sustain an injury while riding, immediate medical attention is crucial. A qualified healthcare professional can accurately diagnose the severity of the injury and recommend the most appropriate treatment course.
Here’s a glimpse into some common treatment options for sportbike injuries:
1. Rest and Immobilization:
- Depending on the nature and severity of the injury, the doctor might recommend rest and immobilization. This allows your body time to heal and prevents further damage. Immobilization may involve casts, splints, or slings.
2. Pain Management:
- Managing pain is essential for promoting healing and comfort. This may involve medication like pain relievers, anti-inflammatory drugs, or muscle relaxants. Topical pain relief options like creams and gels may also be used.
3. Physical Therapy:
- Physical therapy plays a crucial role in regaining strength, flexibility, and range of motion after an injury. A physical therapist will create a personalized rehabilitation program that includes exercises and modalities like ultrasound or electrical stimulation to facilitate healing and recovery.
4. Surgery:
- In some cases, surgery might be necessary to repair fractures, torn ligaments, or other damage that cannot heal on its own. This is a complex decision, and the doctor will discuss the risks and benefits thoroughly with you before proceeding.
5. Emotional Support:
- Don’t underestimate the impact of emotional trauma after an accident. Consider seeking professional help from a therapist to address any anxiety, depression, or post-traumatic stress disorder (PTSD) that you might be experiencing.
Beyond the Finish Line: Embracing a Culture of Safety
Beyond the Finish Line: Embracing a Culture of Safety
The exhilarating world of sportbike riding demands a commitment to safety. By adopting the strategies outlined above, you minimize the risks associated with this exhilarating activity. Remember, the thrill of the ride is amplified when coupled with responsible and informed practices.
Here are some additional points to consider:
- Community Connection: Surround yourself with responsible riders who prioritize safety. Sharing experiences and learning from others can reinforce safe riding practices.
- Continuous Learning: Continuously educate yourself on safety advancements, proper riding techniques, and hazard avoidance strategies.
- Regular Maintenance: Ensure your bike is in proper working order. Regular maintenance checks and addressing any potential issues before hitting the road are crucial for safety.
Riding a sportbike is an activity that requires a balance of skill, awareness, and responsibility. By understanding the potential risks, implementing preventive measures, and seeking professional help when necessary, you can maximize your enjoyment on two wheels while prioritizing the most important aspect – your safety. Remember, the journey is just as important as the destination, and safe riding practices ensure that you can continue to enjoy the thrill of riding for years to come.
6 FAQs: Gearing Up for Safe Sportbike Riding
-
What type of helmet should I wear?
- Always wear a DOT-approved helmet that fits snugly but comfortably. Replace it every five years or after any significant impact.
-
Is leather gear always necessary?
- While leather offers superior abrasion resistance, heavy textiles can also provide adequate protection. Choose gear that fits well and offers sufficient coverage.
-
How often should I stretch before and after riding?
- Perform dynamic stretches before riding to warm up your muscles and static stretches after riding to improve flexibility and prevent stiffness.
-
Can I skip safety courses if I’m an experienced rider?
- Safety courses are valuable for all riders, regardless of experience level. They can help you refine your skills, learn new techniques, and refresh your knowledge on safe riding practices.
-
How long should I rest after a minor injury?
- Follow your doctor’s instructions regarding rest and activity limitations. Ignoring this advice can hinder healing and increase the risk of complications.
-
When should I seek professional help for emotional trauma after an accident?
- If you experience any emotional distress, anxiety, depression, or difficulty coping after an accident, don’t hesitate to seek professional help from a therapist.
-
The Best Hamstring Strengthening Exercises
The joke of skipping leg day is an old mainstay within fitness communities, and this is largely the result of leg exercises being harder to adhere to in the past. With less motility than arms, finding the right regime of easily-performed exercises for various leg muscles, especially the hamstring, can be something of a nuisance.
Today, we’re going to look at the best exercise routine for strengthening your hamstrings. Before we begin, it goes without saying that you want to balance these evenly, and never be excessive with speed, routine length, or the like. Injuring your hamstring can be excruciatingly painful, and can temporarily (or in rare cases, permanently) reduce or take away your ability to stand or walk.
How do I Know My Hamstring is Underfit?
If you already have a decent regime of general leg exercises, you may be unsure if you need to alter any of your routines to provide a better workout for your hamstrings. There are symptoms that can easily be picked up on, though.
- Cramping, Spasms, Charlie Horses – Charlie horses are very painful, uncontrolled contractions of muscles that are essentially a form of acute cramp. The most common Charlie horse that happens within the leg is in the calf muscle, or along the sole of the foot, but they can also occur in the hamstring and other upper leg muscles, if they’re not properly fit. It’s worth noting that this can also be a symptom of potassium or vitamin deficiencies as well, though if that’s the case, such problems will occur in other parts of the body as well.
- Gluteal and Upper Leg Fatigue – If walking, standing, squatting and other leg-related activities result in significant fatigue across the back of the upper leg, or the base of the gluteal area, this can be a sign that your current routines aren’t sufficiently exercising your hamstring, causing it to fatigue much more quickly than other muscle groups.
- Restless Legs – True restless leg syndrome is not what we’re talking about – that’s something that a physician should address immediately due to it being a symptom of much more severe problems than your workout routine. However, mild restlessness, which leg workouts should usually help to abate, can indicate some muscles not being properly worked, and your hamstring is a prime candidate for this.
Dangers
Let’s take a moment to talk about how important leg exercises are as a whole. On a cosmetic level, if you focus only on your upper body, you will look patently ridiculous. We’ve all seen those guys who spend all day lifting and bench pressing, but neglect their legs entirely. They look like cartoon characters!
But, on top of this, you also greatly increase your risk of knee and hamstring injuries, and these can have lasting or permanent ramifications, leaving you permanently walking with a limp, or experiencing significant pain.
It also makes squats much harder to do, as well as any practical lifting to carry or move heavier things.Gender Doesn’t Matter
Something else we need to point out right now, is that this is just as important for women as it is for men. The same danger of leg injuries can happen if a woman’s hamstrings aren’t properly trained and well-exercised.
Equally, let’s all be honest. What kind of legs do most men prefer on a woman? Scrawny, neglected beanpoles? Or, is a woman with shapely, toned legs usually preferred? And, ladies, which would you prefer? Healthy, toned legs, or skinny, weak ones? It really matters for both sexes, equally.
You Don’t Need Crazy Equipment!
One last thing to point out, before we look at the six most effective exercises is, while having some decent equipment at your disposal does help, but you don’t need ridiculous, expensive and overwrought equipment to get a solid hamstring workout.
We live in a time that’s unrivaled historically in both fitness and nutrition sciences, as well as the elaborate equipment we can produce. This equipment is all well and good, but you really only need a few simple things, to get a full workout, including hamstring-targeting routines.
There are two routines we’ll look at that need some fitness equipment usually, but you can makeshift these if need be.#1 – Romanian Deaflift
The Romanian deadlift is one of the simplest routines you can do. Simply hold a weighted barbell at shin level, arms straight, bending horizontally at the waist, and partially at the knee. Lift upward until your legs, waist, and arms are straight, the barbell at just below your pelvis. Hold, tightening your legs slightly, and lower back down in a controlled descent.
#2 – Barbell Back Squat
This is another simple exercise. Hold the barbell across the back of your shoulders, just at the base of the neck, elbows bent, palms outward. Have your legs apart so your feet are just past your shoulders.
Bend at the knees, outward, producing a spread-legged squat. Hold, and lift back up slowly. Remember proper squat form with this one.#3 – Bulgarian Split Squat
This one should not be attempted by people with hip or knee trouble. Start with one leg bent at the knee, behind you on a bench. Hold weighted dumbbells at either side of your body. Bend your other leg at the knee and hip until it’s at a near sitting position, your leg on the bench at a J-like bend as a result.
Use some tension in the benched leg when returning to a standing position. Alternate between legs, evenly.#4 – Glute-Ham Raise
This one is best served with leg press equipment. Lie face down, legs braced, cushion under your upper legs. Cross your arms across your chest, and lift yourself to a vertical position at the knees. Hold, and lower yourself back after a couple seconds. This is one of the most powerful (and fatiguing) hamstring exercises.
#5 – Leg Curl
This is the other exercise best suited with a weighted leg press. Lie face down, bracing the weighted lift just above your heels. Bend at the knee, as far as your leg and the weight will permit. Hold for about one second, and lower it back under muscle control.
#6 – Kettlebell Swing
This exercise is usually a “cooling down” or “finishing” routine, and is one of the higher kinetic impact exercises. This also works as a partial cardio exercise, so if your doctor has warned against excessive cardio, be wary of this one. Using ball weights, start bent horizontal at the waste (similar to the Romanain deadlift), the weights held back, between your legs. Bend up at the waist and the knee, swinging the weights in a parabola until your arms are almost level in front of you.
Swing back into the start position under control (don’t let inertia do it for you). Be extra careful on resuming the start position, that you don’t allow inertia to bring your arms at high speed into your groin – it doesn’t matter what your gender, that will hurt.
To learn more about hamstring exercises and other difficult group targeting routines, subscribe to my YouTube channel today. I have so many awesome things to show you!
-
RunThaCity’s 300 Pullup Challenge: Ultimate Pullup Training
There is nothing that says you need to be big to be strong. Even if your build is thin, you can build muscle that gives you more strength. Your size is no indication of how strong you actually are. One way to build better muscle is by mastering the pullup. Some trainers say that the pullup puts smaller-framed body builders on a level playing field with those with large frames. You may be able to deadlift hundreds of pounds, but if you cannot meet the 300 Pullup Challenge, you’re not really as strong as you think.
300 Pullup Challenge
The 300 Pullup Challenge is relatively simple. The goal is to complete 300 pullups in one hour. The easiest way to do this is by breaking them down into sets of 10. Complete 30 sets of 10 in one hour and you’ve conquered the 300 Pullup Challenge. The only equipment you need is a pullup bar, which you can probably find on a local playground, music to get you moving and a pair of gloves to protect your hands. Do ten pullups in quick succession, stop, walk around for 30 seconds to a minute, then do the second set. Continue until you have completed 30 sets of 10.
300 Pull-up Challenge Workout:
Feel free to do these in any order you choose.
Pullups Keep You Honest
One of the best things about pullups is that they keep you honest. Many bodybuilders claim that a pull-up is an unfair test for larger people, but this is far from true. A 250-pound person should be able to master the 300 Pullup Challenge as easily as someone who weighs half as much. The only reason pull-ups may be difficult for a larger person is if they have excess body fat. If you find that your form is lacking or that you are having difficulty completing the challenge, you may need to include pull-ups in your workout more often.
Pullup Bottom Position Pullup Top Position Watch Your Form
Before you attempt to conquer the 300 Pullup Challenge, make sure that you can do one rep with proper form. Grab the bar tightly, keep your legs straight and brace your body as you lift with your arms to pull your chin over the bar. Your torso should not fall too far forward or backward. You want to keep your body as tight as possible. You can use an underhand, overhand or neutral grip, but be sure to come to a full extension at the bottom of each rep. You also want to be sure your chin goes above the bar at the top of the reps.
How many pull ups should i do a day to see results?
I regularly perform 5 sets of 10 as a warm up to most of my workouts.
Work toward the 300 Pullup Challenge once each week and be sure to give yourself plenty of recovery time between sessions. Continue working other muscles during your week, but keep in mind that pullups will work your back and biceps, so you may be able to eliminate some of those exercises during the week. For more tips on getting the most out of your workout, subscribe to my YouTube Channel.
