Adding intensity to your workout can really make all the difference in the world-without increasing your risk for injury or taking out a huge chunk of your budget. There are many ways to add intensity into your workouts, but push-ups are among the easiest, which makes them ideal for beginners and veterans alike. Adding intensity to your workout can really make all the difference in the world-without increasing your risk for injury or taking out a huge chunk of your budget. One easy way to do that is a revolving day-by-day schedule of push-ups, pull-ups, and leg presses.
Your push day workout should be very intense. In order to stimulate muscle growth and improve strength, your muscles must have enough time to recover between workouts. Each night’s sleep provides the muscles with the time they need to repair and grow stronger. If you work out right after sleeping, it can actually prevent the repair and growth of new muscles during your workout. If your muscles have had enough time to rest between workouts, they will not have to go through the stress and strain associated with a strenuous workout. This is why it is so important to give your muscles ample time to heal and grow.
Friday And Saturdays
In your push day workout, it is highly encouraged to alternate workouts on Friday and Saturdays. On Friday, you should work your chest and upper body on upper chest exercises like bench presses and overhead press, using dumbbells. On the weekend, you should focus on your lower body on squats, lunges, and curls. This rotation allows your body to get the proper rest needed for muscle growth and repair.
In your push-day workout, you should work each group once. Work your chest and upper body on upper chest exercises like bench presses and overhead press, using dumbbells. On the weekend, you should focus on your lower body on squats, lunges, and curls. You can also add a cardio workout to this routine. An incline curl with a cable attachment at the end of your dumbbells or an incline dumbbell extension over the head with a stable device will both help you build lean muscle mass. In addition to building mass, these types of exercises will also tone your muscles.
The Proper Split
The proper split for your workout routine is vital to your success. It is important that you do not use too much weight or you will risk hurting yourself. In other words, do not put more than half your body weight on any single muscle group. This means that if you have to replace one muscle group with another, you are working the same muscle group and not the other muscle group that you are replacing.
Keep in mind that when you lift weights that you are actually ripping the fibers in your muscles. If you are not ripping them they will become easily injured, so stick to heavy-duty exercise machines with a lot of weight and little to no movement.
When you begin your push training, start by lifting one pound on each of your training days? Two pounds is a good starting point. Week two adds one pound to the poundage. Three pounds is the maximum you can lift. Always start with three pound sets, as heavy as you can manage, on the first two and one day back to lighter weights.
Each of the four workouts should be performed for ten repetitions. On the first workout day, perform five sets of five. On the second workout day, perform four sets of four. On the third workout day, perform three sets of two. On the fourth and final workout day, do one set of one, and then do one set of zero.
A four-day push routine might look like it is too much on your muscle groups to keep them excited. The truth is that when you are doing your heavy-duty workouts, you need to really pull your muscles and make them work. When you do this, they are less likely to bounce during your next session. Make sure that you incorporate some rest time into your routine. Your muscles will grow stronger, but they won’t grow if they are tired.