Daily Workout Schedules to Achieve Your Fitness Goals

To stay on track with your fitness goals, you'll usually need to stick to a daily training program. Although your fitness plan may not necessitate everyday training, it is likely that you will keep to a three-day-per-week schedule.

When you understand your goals and what you want to achieve with your workout, creating daily workout routines is a breeze. Take, for example, the common goal of gaining muscle and losing weight. With these goals in mind, a workout plan would most likely include some form of weight training as well as some aerobic activities to aid fat loss.

  • Mon: Weight lifting (Chest & Back)
  • Tue: Running for 30 minutes
  • Wed: Weight lifting (Legs)
  • Thu: Elliptical machine 45 minutes
  • Fri: Weight Lifting (Shoulders & Arms)
  • Sat: Fasting
  • Sun: Rest

Now all you would do is focus your weight training style to align with your most important goal. So if you subscribe to the philosophy of http://bestlegalsteroids.co/ site and focus on strength training it would most likely involve low reps and heavyweights. If you disagree and believe in a bodybuilding-style or toning method of training then you might have some interval-style weight circuits or some high rep isolation exercises (wasting your time).

daily workout

If you had a goal of weight loss your daily workout schedule might just have cardio and could be something as simple as run every day to lose weight. If weight doesn't come down then run longer. Of course, you could spend all your free time running and it does not mean a thing if your diet is loaded with junk.

If you had a goal of building muscle then you might have a strength training program as your workout routine that makes up your daily schedule.

The point is that your workout schedule has to be one that works for you and aligns with your goals. If I said to run 5 miles a day and bench press 3 times a week but you hated running and had no desire to have a big bench press then it would be an awful program that produces no results that you cared about. On the other hand, if all you cared about was how large your bench press was then you would jump right on board and call this the perfect program.

In reality, very few people need to have daily workout schedules and most can get away with training 2-3 times a week. In powerlifting and strength training rest is more important than time spent in the gym. Most strength athletes train just a couple hours a week and then spend the rest of their time resting and eating. Endurance athletes are known to train long hours but even they don't train every day. I would say the only exception would be if you are into a sport, then you might consider adding in some skill training to your workout program so that you had a balance of sports-specific training, strength, and conditioning.

  • Mon: Skill training
  • Tue: Conditioning
  • Wed: Strength (Push exercises)
  • Thu: Skill training
  • Fri: Conditioning
  • Sat: Strength (Pull exercises)
  • Sun: Stretching & Flexibility

If you are a hardcore athlete (like you are going to make your living doing it) then you might even throw in an a.m. and p.m. session so you could do something like skills drills in the mornings and one of the other fitness aspects in the evening. Twice a day sessions are also a good way to up the calorie burn if you are looking to  drop a lot of weight quickly. You could do some light cardio for time in the mornings and then focus on high intensity training or weight lifting in the evenings.

The options are pretty much limitless but not really that difficult to put together a workout program with a daily routine you can live with. Just keep your most important goals in mind and layout daily workout schedules that make sense. Stick with what you can realistically do and it will be fine.

Compound And Isolation Exercises

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When it comes to compound and isolation exercises, it's hard to say which is better. In fact, most people will end up using both types of exercises in their workout routine, because each type of exercise has specific role to play in a total body fitness routine.

Compound exercises work entire muscle groups together for an efficient workout, while isolation exercises target individual muscles to trim, tone, and strengthen specific parts of the body with precision. Here are a couple of scenarios from http://connectedcongress.org that show how compound and isolation exercises might be used.

Isolation Scenario #1: Physical Therapy

Michael broke his leg during a nasty cycling accident, and now after months in a cast, his leg is weak and underdeveloped. As part of his physical therapy, he will do two different isolation exercises that target his calf and shin muscles individually in order to strengthen the leg. Once the muscle tone in his leg is fully recovered, he can then begin cycling again. As with any injury, it would not be wise to begin doing total body exercises before the injury has healed and the muscle redeveloped. If Michael attempted to go cycling with a weak leg, it would force other muscles in his body to compensate, throwing off his form and potentially leading to other injuries.

Isolation Scenario #2: Bodybuilding

Bob has entered a bodybuilding competition. In order to achieve maximum definition in the areas the judges will be looking at, he will use isolation exercises. Using isolation exercises to build muscle in specific areas isn't just limited to competitive bodybuilders, however. Barbara is also using isolation exercises to develop her biceps and banish the floppy upper arms that seem to plague women of her age.

Compound Scenario #1: Sports Training

As part of her football training, Sheila's coach has assigned her a routine full of compound exercises that work various muscles together in ways that mimic the actions she might take while playing football. This tactic of using compound exercises that replicate real-life movements is called functional fitness, and it is very popular, not just with athletes but also with fitness aficionados. Experts believe that working muscles together in groups decreases the risk of injuries, improves balance, and increases joint stability.

Compound Scenario #2: Weight Loss

Eric desperately wants to lose weight. He has combined a healthy diet with an aggressive exercise plan that includes plenty of cardio as well as strength training. The reason that weight loss should include strength training is that when the body is stressed and enters a calorie deficit, muscle tissue is often the first to be cannibalised. By building muscle, you force the body to shed weight in the form of fat rather than muscle. Because compound exercises are the most efficient way to build multiple muscles in a quick workout session, Eric's personal trainer has recommended plenty of them. For example, he recommended squats to work the core, glutes, hamstrings, quads, and calves.

The exact mix of isolation and compound exercises that is right for you depends on your fitness goals and also any injuries or weaknesses you may have. The best way to figure it all out is to make an appointment with a personal trainer.

How To Bench Press More Weight

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I can guarantee you that at least 95% of people in the gym who are serious about working out will want to know how to bench press more weight. People in the gym are often judged by how much they can bench press. Probably not the fairest way to judge a persons strength but never the less your upper body still need to be strong in order to bench press a lot of weight. Let me provide you with some valuable tips that I found at https://sustanoncycle.top on how to bench press more weight:

Form

The first thing that needs looking at is your form. In order to bench press more weight your form needs to be solid. Lie on a bench with the bar around nose level when you look up. Unrack the bar with elbows fully locked. Arms should in no way be bent. They need to be fully extended. Bring the bar above your chest with your feet fully planted on the floor. Your upper back needs to be pinned down on the bench with your chest up.

Don't lay on the bench with your chest totally flat. This will cause your shoulders to roll forward. If you pin your shoulder blades down and back against the bench with your chest up this will give your body a solid base to lift from. Doing this will naturally create a slight arch in the lower back. Grip width should be wider than shoulder width but not too wide. Ensure you are gripping the bar with your thumb around it. Unlike the squat you should not use a thumbless grip for the bench press. Bar should be gripped in a way that it is close to your palms. Not directly in your palms but close.

To perform the bench press unrack the bar as described above. Elbows should be locked with the bar above your chest. Lower the bar down to your chest around the nipple area with your upper back remaining pinned back against the bench with your chest up. When lowering the bar it can take a while to grasp the technique. Heres a few tips when lowering the bar.

Lower the bar down as if you are pulling it down to your chest. Don't just let the bar drop down to your chest. Imagine you are rowing it downwards in a controlled manner focusing on keeping the upper back down against the bench with your chest up. This will help eliminate any wobbling and help you to lower each side of the bar equally. Lowering the bar lopsided can cause one side to do more work than the other and make the movement uncomfortable.

When lowering the bar you should also ensure that you do not flare your elbows out. Try and keep them tucked inwards. To help with this imagine lowering the bar with elbows moving forward instead of out to the side. This will help prevent shoulder injuries. Lastly, look at a fixed point in the ceiling. Don't look at the bar when performing the lift. I found this hard at first but you will get use to it.

Once you've lowered the bar down to your chest push it back up in a similar line by driving your upper back against the bench and using your chest to push the weight back up. Remember to keep everything still and tight against the bench to help form a solid base to push the weight from. Feet should remain on the floor as you push the weight up and your upper back and bum should remain on the bench.

Lift Heavier!

This one might sound extremely obvious but you'll be surprised as to how many people don't actually do this. They attempt to lift 100lbs for 3 sets of 12 and when their progress stalls they don't know what to do. Theres nothing wrong with lifting in the 12 rep range, I would in fact recommend it for a lot of exercises but this doesn't mean you have to stick to high reps forever.

Throw on some more weight and try a lower rep range. 3 sets of 5 reps can work great for compound exercises such as the bench press. Once you can hit 3 sets of 5 reps with a certain weight throw on another 5 pounds and try again. Eventually you can revert back to lowering the weight a bit and upping your reps again. This leads me to my next point.

Add variety. Variety can be important for your training and overtime will help you bench press more weight. However, do not change something that isn't broken. If your seeing strength and muscle gains in your current routine don't be too eager to change it. I normally like to change something around in a workout when I find I did not progress in reps or weight for a week or two. Don't stick with the exact same routine for weeks and weeks when you are not progressing in anything.

Changes don't have to be big. They can be small ones such as lifting heavier weight for less reps, lifting less weight for more reps, changing the exercises performed in a specific workout, changing the rep speed of your lifts or simply changing the order of your exercises. All of these are great ways to add variety to your workouts and help increase your bench press.

Bench Press More

If you think about it, the only way to get better at something is if you do it more. To get better at the bench press and bench press more weight try performing it more often. If your bench press is lagging I would recommend adding another chest workout to your routine. However, be careful if you do this. If you add another chest workout to your routine it should either be a light chest workout or a low volume one. If you've worked your chest hard earlier in the week you risk overtraining the chest muscle if your not careful.

As an add on to your routine perform your second chest workout 3 days after your first one and perform only 3 working sets focusing on purely the bench press movement. 3 heavy sets should allow you to get stronger and recover in time for your next chest workout. The bench press will work your shoulder, chest and tricep muscles hard so make sure you have adequate recovery times between certain workouts in order to recover and lift harder each workout.

Pay attention to your shoulder and tricep workouts

As I mentioned above, your shoulder and tricep muscles are also worked during the bench press movement. Ensure your shoulder and tricep routines are effective in order to help you bench press more weight. If you continue to progress and lift heavier weights in your shoulder and tricep workouts then the chances are your going to improve your bench press as well.

Protein intake

How much protein do you need to build muscle? around 1-1.5 grams per pound of bodyweight. Ensure your getting in enough protein each day to help you recover and build new muscle tissue. A lack of protein in your diet can make it harder for you to progress in your workouts. A lack of progress will lead to a lack of strength and muscle gains, making it impossible to bench press more weight.

Supersets, forced reps, partial reps. This is similar to the 'adding variety' point I mentioned above. Supersets, forced reps and partial reps can all help add variety to your chest workouts and will increase the intensity of your workout. Try throwing some of these in to your workout if you fancy something different.