Workout: 5 to 7 Set Rule

The hardest thing about exercising is starting out.  Even after you have picked a few effective exercises for your workout routine you still are left trying to figure out how much of each exercise to do.  Even doing push-ups requires you to follow a few principles or rules in order to achieve the results you are looking for.  Getting the most out of your workout is what's important and it's that which I am going to discuss today.  The following principle is a set rule that you can apply to all of your exercises and expect the best results out of your workout routine. 

What is the 5 to 7 rule?
The 5 to 7 rule is a basic rule that states that you do five to seven sets of each exercise.

What is a set? What is a Repetition?
Although in this case the exercise doesn't matter I am going to use push-ups for this explanation.  A repetition is the number of push-ups you do at one time.  So if you do 10 push-ups than you have done 10 push-up repetitions.
Now a set is how many times you have done those 10 push-ups.  If you have only done 10 push-ups then you have done 1 set with 10 push-up repetitions in that set.  If you do another 10 push-ups then you have done 2 sets of push-ups with 10 push-up repetitions in each set.

This is the rule that you want to follow for each exercise.  You are going to do 5 to 7 sets of each exercise with 10 to 15 repetitions in each set.  Building your workout around this principal will guarantee a safe and steady growth rate.

When starting a workout routine you do 5 sets of each exercise with 10 to 15 repetitions in each set.  After you have done this for a while you increase the set rate to 6 sets for each exercise still doing 10 to 15 repetitions in each set.  Again after you have done this for a while and as it becomes easier to you then increase the set rate ratio again to 7 sets of each exercise with of course 10 to 15 repetitions in each set.

As far as weight increasing goes make sure you don't over lift and make sure to balance out your repetitions properly so you don't injure yourself.  Your sets and the appropriate amount of break time between each set will prove more effective than pushing to much weight in each set.  Make sure you stretch before each workout to avoid injury.

Before I end this post I want to talk about a cardiovascular workout that will increase stamina and endurance as well as enhance muscle growth.  Being a fan of boxing exercises I want to briefly talk about an intense workout with a punching bag.  Because I don't have time to go to the gym I workout on one of my own at home.  I usually do a 30 min. warm down after an intense workout.  I break the whole workout into 5 to 7 sets with 5 to 7 min. intervals.  In only a short time I have noticed some serious results.  For a cheap and easy way to start an extreme boxing workout visit:  http://myweave.blogspot.com

How to make weights for free?

Some people have problems finding weights to workout with however there are easy ways to deal with this problem and most won't cost you a penny/baht.

The first solution I want to discuss is by using a simple bucket either filled with rocks or cement blocks and a rope.  Below I have listed five types of exercises that you are able to perform with this equipment.

• Curls
• Shoulder Pull-ups
• Shoulder Presses (with rope)
• Punch Press (with rope)
• Pull Downs (with rope)

The second solution to this problem is by making dumbbells.  For one dumbbell you are going to need (2) two liter soda bottles, mixed cement and a stick about 2 feet long.  To make your dumbbell you have to make each weight separately.

1. Cut the 2 liter soda bottle in half.
2. Take one of the bottom ends of the soda bottle that you cut and fill it up with cement.
3. Dip the stick in the middle and let the cement harden.  (Dry Completely)
4. After the first cement in the weight hardens completely take the other bottom end of the soda bottle and fill it with cement.
5. Now take the other end of the stick and put it in the center of the bottle.  (Let cement dry completely) 

If you want two dumbbells then repeat this process.  Below I have listed 5 types of exercises you can do with dumbbells.

• Curls
• Butterfly Press
• Overhead Press
• Butterfly Pulls (Back)
• Shoulder Pull

These two simple solutions will provide you with the proper equipment to increase your fitness goals.  When working out with weight I suggest you workout every other day to give your muscles time to heal.  Remember that muscle growth doesn't come from working out which tears down the muscles but resting which heals the torn muscles and allows them to grow.

With any type of weight gaining exercises I usually like to add cardiovascular exercises as well.  Since I'm a huge fan of boxing I like to warm down my workouts by training on my punching bag.  If you can't find enough time to go to the gym then do what I do and work your own at home.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com

Extreme Push-ups & Elbow Drops

Push-ups are to be considered a powerhouse sit-up however they are also one of my favorite exercises.  Now even though I can talk about push-ups all day, today I just want to discuss one extreme workout that will even strengthens your wrists, forearms, biceps, triceps, shoulders (lats), back, abdominals, hips, buttocks, upper legs, calves, and even fingers.  Before we begin please remember to stretch before any type of workout to avoid unnecessary injuries.

Start in a regular push-up position with your chest down on the floor.  Now tuck your arms into your sides instead of balling your fists up.  Now extend you fingers and flex your whole body pushing yourself up off the floor.  With your arms fully extended hold for a second then release.  Remember to breath in on your way down and out on your way up.  Do two sets with three to four push-up repetitions in each set.  Be careful when doing this exercise or you might pull a tricep.

The next exercise is the elbow drop.  This is another exercise that works out the whole body promising to enhance your upper body as well as your abdominals, lower back and upper leg structure. 

In push-up position, drop your right elbow down to the floor then drop your left elbow down.  Now push back up with your right hand and then with your left hand.  Do five to seven sets of this exercise with ten to fifteen repetitions in each set.

Doing a cycle of elbow drops and a cycle of sit-ups is all you need to gradually gain muscle mass.  You must be consistent to your exercise regime and make sure you balance your diet according to your fitness goals.  Also remember to stretch before your workout to avoid injury.

Another way to balance out your workout is by continuing cardiovascular exercises with muscle gaining workouts.  Below I have listed an extremely effective cardio exercises that will work on reducing fat and help shape up those hard to get to areas.  Cardiovascular workouts tone your muscles and improves definition.

• The first exercise I want to discuss is a basic jump rope workout that builds the calve structure, upper leg muscles and abdominals.  Jumping rope is overlooked however doing a fifteen minuet cycle in five minuet intervals will absolutely structure your muscle gaining workouts.  Personally I like to start with a run or a jog and then dive into my weight gaining exercises.  After I usually warm down by jumping rope or training on the punching bag.  Get creative with your workouts.  There is nothing wrong with interchanging your individual exercises.

• The second cardiovascular workout I want to discuss is a boxing exercise that is personally one of my favorites and in my opinion is on of the most effective cardio workouts you can do.  Speed bag training exercises your upper body including your shoulders (lats), biceps, triceps, abdominals, upper leg muscles as well as your calves.  It also strengthens your hands and wrists.  I usually do a thirty minuet cycle on the punching bag breaking the workout in five minuet intervals.  This helps to give me the definition I'm looking for.  Again this workout is a great exercise to complete an intense muscle building workout.

If you are interested in effective punching bag workouts but don't have the time to go to the gym then visit:  http://myweave.blogspot.com

Pull-ups & Squats

Everyone is looking for a new extreme exercise however pull-ups are the most basic form of a full body workout.  Below I have listed this workout so you can benefit from its potential.

• Pull-ups are done by holding on to a structure posted over your head.  With your hands shoulder width apart, cross your legs.  Now flex your shoulders and triceps pulling the weight of your body up..Hold this positions for a second then release.  Do 5 sets of this exercise with 10 to 15 pull up repetitions in each set.  Remember to stretch well before this exercise.

• The second set of pull-ups I am listing are "Pull-up Swivels".  Pull-up swivels are an exercise that workout your lower body and your upper body including your upper legs, lower back, abdominal structure, pectorals, shoulder (lats), triceps, biceps and forearms.  Hold for a second then release back down into starting position.  Do this workout for 5 to 7 sets with 10 to 15 pull-up repetitions in each set.

• The third set of pull-ups are bicycle pull-ups.  Holding the structure above your head pull-up flexing your upper body along with your lower body.  Hold this position for 5 seconds peddling with your feet, then release.  Do 5 sets of this exercise with 10 to 20 pull-up repetitions in each set, then relax.  This exercise gives an extreme workout to your upper legs, thighs, abdominals, pectorals, shoulders, triceps, biceps, forearms, and back (lats).

The next exercise I want to talk about is also a full body workout when done properly.  "Squats" concentrates on an area that symbolizes greatness.  At least that is what I've heard.  Always remember to stretch before any exercise regime helping to avoid injury.

• The first set of squats are without weight.  Hold your hands behind your head with your fingers interlocked.  Now stand with your feet shoulder width apart then squat down.  You should feel your whole body flex, especially your abdominals and lower body structure.  Hold this positions for a second then push back up to starting position.  Do 5 sets of this exercise with 10 to 15 squat repetitions in each set.  If you preform this exercise consistently your are sure to notice a serious physical change in your mid-section and lower body structure.

• The second set of squats are done with weights.  From starting position, standing with your feet shoulder width apart.  Hold the weights crossing your hands over the bar.  With your head up, bend your knees and squat down.  Keep your back straight and hold the stretch for a second.  Now push back up to starting position.  Do 5 sets of this with 10 to 15 squat repetitions in each set, then relax.

To build an effective routine you need to combine a series of extreme exercises and remain consistent to them on a set schedule.  Your overall goals need to be met with a well balanced diet and an appropriate amount of sleep.  For these two routines I suggest balancing out your food intake with lean proteins/ calcium and carbohydrates.  Include:

1. White Breads / 45 grams    / 120 calories    / 23 g. Carbohydrates  /3 g of protein
2. Eggs/ 243 grams                 / 347 calories    / 2 g. Carbohydrates   /31 g of protein
3. Mackerel/ 190 grams          / 296 calories    / 12 g. Total Fat          /44 g of protein
4. Tuna / 154 grams                / 179 calories    / 0.0 g. Carbohydrates/39 g of protein
5. Nuts / 1 ounce                    / 168 calories    / 7.2 g. Carbohydrates/4.9 g of protein
6. Milk / 1 gallon (whole milk) / 2,380 calories / 4,412 mg of calcium / 123 g of protein

 For a mean cardiovascular exercise try giving the punching bag a try.  For a cheap and easy way to start your boxing exercises visit:  http://myweave.blogspot.com

Bench Press

Muscle gaining exercises are usually the trend style of exercising and the bench press is the workout I want to talk about.  The bench press works out your triceps, back (lats) and chest.

• The first style of this exercise is the regular "Bench Press".  Lay on the bench and grab the bar with your hands shoulder width apart.  Lift the bar from the rack then breathing in bring the weights down setting the barbell on your chest.  Now push the weights back up breathing out.  Do 5 sets of this press with 10 to 15 press repetitions in each set then relax.
• The second set of presses are the "Vertical Back Presses".  Vertical style presses are done by sitting straight up.  Lifting the bar up off the rack throw the weight over your head onto your shoulders.  Now push the weight up, extending your arms out stretching your triceps and lats.  With your arms fully extended, release the weight bringing it back down again resting on your shoulders.  Again breathe in on your way down and out on your way up.  do 5 to 7 sets of this exercise with 10 to 15 press repetitions in each set.
• The third set of bench presses are "Military Style Presses".  Sitting on the bench at an incline, lift the bar off the rack with your arms extended bring the weights back down setting the bar on your chest.  Now push the weights back up again extending your arms.  Do this exercise with 10 to 15 press repetitions in each set.
• The forth set of bench presses are down at a downwards incline.  Laying with your back at a lower incline remove the bar from the rack.  Breathing in bring the weights down posting the bar on your chest.  Hold for a second then exhale pushing the bars up.  Do 5 sets of this exercise with 10 to 15 press repetitions in each set, then relax.

The next workout I want to discuss is "Squats".  A leg press that works out the upper leg, lower back, calve muscle and abdominal structure.  With your hands on your head interlocking your fingers, stand with your feet shoulder width apart then squat down working out your upper leg muscles as well as your lower back and abdominals.  Do 5 sets of this exercise with 10 to 15 squats in each set.  Remember to stretch before exercising and make sure to relax between each set.

One more quick exercise that I want to discuss are "Plank Board" exercises with a twist.  Laying down with your legs extended straight out in front of you put your hands behind your head interlocking your fingers and flex your abdominal structure lifting your torso up off the floor.  Turn your body to the left, touching your right elbow to your left knee.  Hold for a second then release back down into starting position.  Again, flex your abdominals pulling your torso up off the floor only this time twist your body tot the right.  Hold this position for a second then release back down into starting position.  Do 5 sets of this exercise with 10 to 15 repetitions in each set.  Make sure to properly stretch before the workout and make sure your diet follows that of your workout.

If your looking for a mean cardiovascular exercise that will workout your full abdominal structure then take a look at http://myweave.blogspot.com

Sit-ups

Finding a good workout isn't difficult however finding a good regime can be.  Your workout plan needs to run parallel with your goals.  This includes nutrition and pest intervals.  First let's find a few good exercises that work those problem areas to achieve our goals.  There are three exercises that I want to talk about.

Sit-ups are a workout that most people choose to ignore however your stomach is one of the most important areas to properly workout.  It's the part of your body that determines whether or not you are serious about your fitness plans.  There are many different styles of sit-ups that can give you a mean abdominal system.  The workouts below have been detailed to workout major problem areas and should be done regularly in order to see a serious change.

• The first set of sit-ups are called "Crunches".  Laying on your back, lift your legs up interlocking your feet together.  Now put your hands behind your head interlocking your fingers.  Flexing your abdominal, pull your torso up and hold for 1 or 2 seconds then release.  Do 5 sets of these with 10 to 15 crunch repetitions in each set.
• The second set of sit-ups are going to workout your sides.  Laying on your back, turn your hips keeping your torso straight.  Now with your hands interlocked behind your head flex your abdominal structure pulling your torso up.  Again, hold this position for one or two seconds then release.  Remember to breathe in on your way down and out on your way up.  Do 5 sets of this exercise with 10 to 15 crunch repetitions in each set then switch sides.
• The third set of sit-ups are called "Plank Board" sit-ups and they will continue working on the abdominal structure.  Laying with your legs straight out in front of you.  Interlock your hands behind the back of your head and flex your stomach muscles pulling your torso up off the floor.  Hold this position for a second then release.  Do 5 sets of this exercise, 10 to 15 times then relax.  This sit-up is intense and you should feel a serious workout in the whole abdominal structure. 
• The forth sit-up is called a butterfly sit-up.  Sitting up, pull your feet in towards you bending at the knee.  Lean forward and hold this position for a second then release.  Do this exercise five to seven times with 10 to 15 sit-up repetitions in each set then relax.
• The fifth sit-up is going to require a weight to help enhance the abdominal structure.  Lay flat on your back with your legs either bent or straight out in front of you.  Holding the weight up to your chest, flex your stomach pulling your torso up.  Hold for a second then release.  Do 5 sets of this with 15 to 20 sit-up repetitions in each set.
• The sixth sit-up cycle is a boxer style sit-up.  Again, lay with either your legs bent straight out in front of you in a butterfly position.  Put your hands behind your head and interlock your fingers.  Flexing your abdominals, pull your torso up off the floor throwing a punch combination.  Below is a list of combos you can try out:

                                ^ Straight (Left Hand), Straight (Right Hand)

                                ^ Straight (Right Hand), Straight (Left Hand)

                            ^Straight (Left Hand), Hook (Right Hand)

                             ^ Straight (Right Hand), Hook (Left Hand)

                     ^ Jab (Right Hand), Jab (Right Hand)

                   ^ Jab (Left Hand), Jab (Left Hand) 

• The seventh cycle of sit-ups are done by combining a hip swivel motion.  Lay down on your back with your hands behind your head, interlocking your fingers.  Flex your abdominals pulling your torso up off the floor.  Turn your body to the right touching your left elbow to your right knee.  Hold this position for a second then release, laying your torso back on the floor.  Again, flex your abdominal structure pulling your torso up off the floor this time turning your body to the left.  Hold for a second then release.

If you include these sit-ups into your workout and do these consistently then you are sure to see a noticeable difference within a few weeks.  If you are interested in a extreme cardiovascular workout take a look at http://myweave.blogspot.com

Squats & Calf Presses

The lower part of your body is just as important as the upper part.  Working out your lower back provides your upper body with enough support to grow.  However working out my lower body is often the most difficult out of both areas.  That's why I seperate my upper body workouts into two different cycles giving both the upper and lower regions time to heal. 

Let me first go over squats.  Squats are a mean exercise that workout your upper legs, stomach and lower back.  To begin this exercise, stand with your feet shoulder width apart and put your hands behind your head interlocking your fingers.  Now bend your knees and squat down until you feel your upper legs flex.  You will also feel the buttox muscles get a good stretch as well.  Hold this position for a second then push back up keeping your back straight.  Remember to breathe in on your way down and out on your way up.  Do five sets of these with 10 to 15 squat repetitions in each set.

Another way to perform this workout is by using weights to enhance the exercise itself.

To begin, hold the barbell up to your chest crossing your hands over the barbell.  Stand with your feet shoulder width apart and squat down.  Keeping your back straight and your head up.  Again, you should feel a tense stretch in your upper legs and lower back.  Do 5 to 7 sets of these with 10 to 15 squat repetitions in each set.

After this exercise I suggest going for a run or doing some other type of cardiovascular exercise.  I generally enjoy working out on the speed bag after an intense workout.  I do a half an hour on the speed bag and do another thirty to forty five mins. on the big bag.  I do these two exercises in 10 to 15 min. intervals.  You might want to warm down by doing a little stretch.  Below is a list of stretch exercises that you should do prior to the squats and calf presses:

•  First sit down on the floor.  With your right leg stretched out tuck your left leg into your thigh then lean forward.  Hold this position for 15 to 20 seconds then release.  Rest for a second then lean forward holding again for 15 to 20 seconds.  Repeat this three or four times then switch legs.  After this stretch put both legs straight out in front of you.  Now lean forward and reach for your toes.  Hold this position for 15 to 20 seconds then release.  Do this stretch three or four times then relax.  

•  Now for the next stretch spread your legs apart then lean to the right and try to grab your foot.  Hold this position for 15 to 20 seconds then release.  Do this stretch three or four times then switch legs and do the same thing to the left side, stretching and holding again for 15 to 20 seconds.  Do this three or four times then pull your legs together and pull your feet in bending at the knee.  Lean forward and hold this position at the knee.  Lean forward and hold this position for 15 to 20 seconds.  Do this exercise three or four times then relax.

Remember these exercises are extremely important and should be done before any exercise regime.  For a good cardiovascular exercise that will workout your abdominal structure give the punching bag a try.  Visit:  http://myweave.blogspot.com

5 Extreme Stretches

By:  Thomas J. Trawick

One of the biggest problems I have is remembering to stretch before exercising.  This kind of forgetfulness can lead to injury however sometimes writing it down helps me to remember so below I have listed five stretches that will get you ready for a workout. 

•  For the first stretch your going to put one hand behind your head and raise your elbow up.  Now with your other hand grab your elbow and pull down.  Make sure not to over stretch.  Hold this position for 10 to 15 seconds then release.  Repeat this stretch three or four times then switch arms. 

• The second stretch is still going to workout your arms.  First grab your right shoulder with your left hand then with your right hand grab your left elbow and pull stretching your left shoulder.  Hold this position for 10 to 15 seconds then release.  Do this stretch tree or four times then switch arms.

• The third stretch is going to concentrate on your hips and lower back.  While standing up with your feet spread apart put your hands on your hips and rotate your hips around 360 degrees clockwise 15 to 20 times then do the same thing counter clockwise. 

• The fourth stretch is going to workout your neck.  Still standing up with your feet spread apart and with your hands on your hips, roll your head around 360 degrees clockwise 10 to 15 times.  Now switch and roll your head around the other way 10 to 15 times.  Your neck is one of the most important parts of the body to stretch.  It is also an area that I forget to workout quite often.

• The fifth stretch is for the knees.  Standing up with your feet together your going to put your hands on your knees and rotate your knees around clockwise 360 degrees.  Do this 10 to 15 times then switch and rotate them around the other way.  This exercise will help to prevent injury during running and heavy weight lifting.

• The sixth stretch is going to focus on your legs.  Standing up with your hands on your hips step forward putting your body weight  on your left.  Hold this position for 10 to 15 seconds then stand back up into starting position.  Do this three or four times then switch legs.

• The seventh stretch is going to concentrate on your hamstrings.  Standing up with your legs shoulder width apart turn your right foot out and straighten your leg.  Now place both hands on your right knee then bend down until your feel your hamstrings stretching.  Hold this position for 10 to 15 seconds then release.  Do this stretch three or four times then switch legs.

• The eighth stretch is your upper leg.  Standing with your legs shoulder width apart lift your right foot up bending your leg at the knee.  Now grab your foot and pull up stretching your upper leg.  It doesn't matter whether or not you have a six pack or an eight pack like me, you are also going to feel your lower abdominal structure get a good stretch.

• The ninth stretch is going to workout your ankles.  Standing with your hands on your hips, lift your right foot up and rotate your foot around the right clockwise 360 degrees, 10 to 15 times then switch legs and stretch your left ankles.

These stretch workouts are extremely beneficial when it comes to preventing injuries.  For a mean abdominal structure visit: http://myweave.blogspot.com