How much weight do you need to lift to get stronger? A new study suggests it isn’t as much as you think — but more is still better when it comes to muscle size.
Tagged With muscles
We asked where you buy jeans that actually fit if you have the butt and legs of someone who works out a lot. Standard sized jeans that fit your waist may not be able to squeeze over your quads, and it turns out athletes of many sorts (lifters, cyclists, and more) have this problem. Today, we present some possible solutions.
Putting together a bodyweight workout routine is easy: just do some pushups, and some squats, and some...uh...other stuff. To get a balanced workout, you have to know which exercises target which muscles. Which is why we love this bodyweight exercise chart from Darebee.
If you have trouble figuring out the best way to stretch a particular muscle, try this chart that has a huge range of stretches for each body part. The stretches are arranged into easy, medium and hard categories, so if the stretches you know don't quite hit the spot, you should be able to find a good alternative.
Parallettes, sometimes also called push-up bars, are a compact version of parallel bars that you can use for more advanced upper body, gymnastic-like exercises in the comfort of your home. Here are some DIY options for parallettes that fit a different range of budgets.
Finding out the maximum amount of weight you can currently lift, or your one-rep max, is exhilarating, but it can also be risky and dangerous. Instead of testing it out in the real world yourself, you can get a fair estimation another way: Lift between five to eight reps, remember the amount of weight you lifted and plug them into this calculator.
Planks are a simple bodyweight exercise that challenges you to hold your body as stiff as a board for as long as you can. It's sort of become a badge of honour to be able to hold it for 60 seconds or longer. But if you're holding it for aeons without the shakes, you're probably not working your core as you should.
Workout programs usually aren't labelled as "full-body" or "body part" routines, but we've all heard of "leg days" or "arm days" versus workouts that do it all. Every program wants you to build muscle, get strong or lose weight. Choosing between full-body or specific focus routines, however, isn't easy.
Try this quick experiment: While holding a cup in your hand, reach your arm out in front of you and hold that position for as long as you can. Your arm gets tired and burns after a while, doesn't it? You're working your muscle isometrically, without moving, and yet it's a great way to work out and build strength.
We've gone over this before in our post on low and high-rep training, but it bears repeating: Whether you lift light or ultra-heavy weights, your muscles can still grow, provided you push yourself to the point of being unable to physically lift an additional rep. In the end, it's all about intensity.
Thor "The Mountain" Björnsson is an Icelandic professional strong man and actor best known for popping people's heads like grapefruits on the TV series Game Of Thrones. Björnsson was recently in Sydney to promote Sodastream and raise awareness about plastic bottle pollution in Australia. We asked Björnsson to share his top five power-training tips for beginners.