Some routine for a good body shape

So if your like me and want to take a break from the iron every now or your working out a lot at home then here is a great upper body workout without weights that will build your chest, shoulders, back, arms and also if that wasn’t enough give your abs a great workout too. This routine is based on six exercise and presumes you have access to a pull up bar.

The six exercises will be broken down into 3 supersets of 2 exercises.

So, the first superset will be pull ups and push ups with mountain climbers

For the pull up keep your hands at shoulder width apart and start by hanging with straight arms off the bar with a overhand grip. Keeping your body tight, brace your abs and pull your body up and chin over the bar, then in a controlled fashion, lower your body down. Do as many as you can without failure. So if can’t do 6 properly then do 5 with proper form.

Straight after this do a standard push up with mountain climber. Perform a normal push up then when you are back to the start position bring your knee up to your elbow and back down and do the same for the other leg. This is one rep. Depending on your fitness do between 10 and 20 reps.

Keep repeating these exercises for 5 minutes with a little or as much rest as you need.

The next superset is negative wide grip pull ups and decline press ups

For the negative pull up you will need a bench or chair to help you. Start with a wide grip on the bar hanging down but with one foot on the bench. Start pulling your body then at the same use your foot and leg to push yourself up until your chin is above the bar. From here slowly lower yourself down to the start position. Repeat either with the same or other leg. Again do as many reps as you can with good form.

From here it’s to the decline push up. So still using the bench/chair put both feet on it and get into a normal push up position. Keeping your body straight and do a standard push up – Try 10 to 20 reps.

Again, you will do this superset for five minutes going back and forth between these two exercises.

The final superset is close grip chin up with knee tuck and close grip push ups.

With the chin up and knee tuck start by hanging straight down, hands close together with a underhand grip. Pull yourself up (if you can) then as you do bring your knees to your chest. You should find that moving your legs gives you a bit of momentum to help you get your chin above the bar. Slowly lower your legs then arms back to start – Do as many as possible with good form.

Next we have the close grip press up. Start with a normal push up position but bring your hand close together so your fingers are almost touching. Keep you body straight then proceed as normal. By bringing your hands together you will target your triceps more. In fact this last combination is great to give the arms a good pump. Try 10-20 reps per set

As with the previous 2 supersets repeat for 5 minutes

This is great upper body workout without weights for not only building muscle but burning fat as well. If your not dripping with sweat after this you haven’t worked hard enough

Top Two Secrets of Effective Body Building

The two top secrets are the concepts of Progressive Resistance as well as Compound Movements. Progressive Resistance is the strength training method in which the body is treated like the frog in a pot of water. If a frog is placed in pot of water and then the heat is turned on the water will heat up gradually and the frog will not realize that it is being cooked. The concepts of progressive resistance are vital for the working out of your muscles and to properly build strength. This is due to the fact the body adapts to exercise and needs to be constantly worked out in order to continue to grow and to change. A gradual increase of workload will keep the muscles worked out without damaging the ligaments of your tissues.

Compound movements deal with a combination of either two or more muscle groups rolled into one exercise. These function in a way that will activate as many muscles as possible. The thrust of working numerous muscle groups simultaneously makes the body work harder due to the fact that several key groups are working together to take on a heavier load over that which an isolated muscle would handle independently.

Good examples of compound movements are the dead lift, bench press, and squats. The dead lift deals with a variety of muscles which include the lower back, upper back, the trapezius, the hamstrings and various other sets of muscles. On the other end the bench press works with the pectorals which are your chest muscles as well as the front deltoids. Progressive Resistance and Compound Movements are the two key thrusts that will catalyze the achievement of your goals and objectives in your quest to get your body in good shape.