This is The Stephane Andre and today I’m talking about how you can gain muscle anywhere and anytime. The solution, this bodyweight plan. Maybe you think you can’t gain a lot of muscle with it, but this is the first step to build a solid foundation.
When I decided to be in shape, I didn’t have the money to buy a gym membership. I used a bodyweight workout to be stronger and it learn me the basic movements to use gym equipment. When I am in a hotel and I don’t have the time to train, this is amazing. This kind of workout is very helpful for people who are under 16 years old and want to have a better body.
you know people who gained muscle years ago, and when you see them
now, they gained fat instead? Generally, it’s because of a change in
their life and they don’t have the time to train anymore. It’s sad.
now or never to bring sexy back anytime, anywhere, no matter what
changes in life.
Full bodyweight workout plan
Do this plan 2 to 3 times a week with at least one day of rest between. This workout plan can be done in 2 ways:
For each exercise do 4 sets of the maximum repetitions you can do
For each exercise do the maximum of repetition you can do for 30 seconds. Rest for 10 seconds and go to the next exercise.
can alternate these two training’s type in a week.
with a warmup of 20 jumping jacks
push up (chair or bench)
(chair or bench)
this article if you think it can help someone you know. Thank you.
What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
This exercise is working on the bench originally planned for lumbar extension.
Put yourself on the side with your hip on the bench and your torso in the void. Your hands are behind your head or on your torso and your feet are wedged under the pads :
Do a lateral flexion of your torso upwards.
This movement works mainly obliques and rectus abdominis on the side of flexion. But obliques and rectus abdominis on the opposite side also works by making static contraction (isometric contraction) to prevent your torso from falling below the horizontal.
During the lateral flexions of your torso, quadratus lumborum muscle works always.
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What is interesting is that deadlift is a basic human movement like the squat. It’s a « functional » movement that we do every day to take an object on the ground. Lifting a chair or taking a bag on the floor is deadlift.
Training yourself to do deadlift with a good technique at the gym, will allow you to do these daily tasks by decreasing the risk of injury. I imagine you’ve seen a person hurt his/her back by lifting something off the floor. It happened because the technique was bad.
Let things be clear, everyone needs to do deadlift. Look at that grandmother
Also, deadlift is the purest way to measure the strength. You lift or you can’t. Sometimes with gym’s members, we do a deadlift party, it’s fun.
Attention : if you have spinal injuries, go see your doctor before starting
The origin of the word « deadlift » is : you lift dead weight (motionless) of the ground.
In short, you take a barbel with weight and you get up with the barbell in your hands until your shoulders, hips and knees locked. Your arms should be straight during the whole movement and when you’re standing, the barbell is at the level of your hips.
Here are the different type of deadlift most common :
Your hands are at your hips width, outside of your feet.
You have a wide position with your hands inside of your feet.
Hex or Trap Bar Bar Deadlift
You need to use a special bar. In this way, you make the movement with another biomechanics.
Snatch Grip Deadlift
You use a wide grip like to do a Snatch.
Straight Leg Deadlift, Stiff Legged Deadlift, Romanian Deadlift
Many people are troubled by these variants. Here is an excellent article by Bret Contreras to see it in detail. Click here .
Deficit Deadlift, Rack Pulls
These accessory movements allow you to increase or decrease the range of motion.
Dumbbell Deadlift Variations
You can do this when you don’t have access to a barbell and weights or as accessory movement.
In this article, I refer mainly to conventional deadlift.
In the fitness world, there is a lot of contradictory information and it’s difficult to be healthy with this mess.
This for this reason I’ll give you advice that my old friend Bobby told me so it’s Bobby who talks and Bobby says :
It’s important to have nice expensive sneakers to have results. You need to have the lastest Nike/Reebok/Puma/Adidas/etc.
For clothes, you need to have spandex pants because it helps to burn fat in thighs. You burn fat faster by doing less effort.
The gym is a fashion show.
You need to have a machine like Ab Coaster, Ab Roller, Ab Chair, Hawai Chair (it’s the best ) . Abs, it’s life.
A training without being exhausted
It’s stinking to be exhausted after a training session, this is why that Flex belt is pratical . This is something else, Weight loss wraps . You put that on your body and your body becomes thinner, this is cool.
If you’re a lady and you want to have arms toned, Shake weight is for you. You do it 10 minutes per day and you’ll have results.
The 562 movements machine
Do you know Nautilus machine ? It’s the same thing. You sit down, you move your arms and legs and you’ll have a pro bodybuilder’s body. Don’t use free weight because it’s really heavy and really difficult to use.
It’s a machine when you use it, you feel like you’re walking on a hill. It’s better than walking outside.
I advise you to choose the most expensive gym of the town with the most machines as possible. You need to avoid free weight because it’s hard to be with people who lift dumbbells and barbells.
Subscribe to all gym’s classes
You need to participate to all gym’s classes like jazzersize, boxersize, supersize, sweatin’ to the oldies, dub-steppin’ to the newies, etc. You can just do one lesson, it’s cool.
This is for lady. You need to don’t lift dumbbells or barbells otherwise you’ll have a bodybuilder’s body. If you need to lift a weight, I advise you to take the lightest weight and do 50-60 repetitions. Attention, you must not lift dumbbell more than 1.3kg (3lbs).
Change your program all 4 hours
By this way you shock your muscles. You need to change your training program very often to prevent your body from getting used to. There is 28-day workout split, it’s excellent. Tomorrow, it’s « left arm » day.
Doesn’t change your diet
You don’t need to change what you eat. The proof is there are gym that offer pizzas and bagels . You need to take a lot of pills and shakers to have an athletic body. Diet pills, fat burner shakes, mass gainer, double up muscle building power, etc.
At the supermarket or grocery, you avoid all fruits and vegetables. Anything that doesn’t have labels « low-fat », you also avoid. You need to have healthy preprared meals. If on the labels there are 50 unpronountable ingredients on the label, it’s good.
Take everything that has the label « low-fat » like ice-cream, bagels, bread, cookies, french fries, etc. Takes whatever is « low-fat » is healthy.
If you don’t like to do shopping you can buy salads in fast-foods. Salads are healthy like macaroni salad, potatoes salad and deep fried ball of lard salad.
Energy drinks are excellent for you health, you can drink it like you want. It’s better than water.
Here was advices of my old friend Bobby. You smart and I know that you noticed that ALL THESE ADVICES ARE CRAP. Sadly, a lot of people think that these advices are useful and they become crazy when they don’t see results.
My sister asked me some advice to choose a gym. Out of curiosity, I asked her training. Her response : « This is just forthe lower body ». I replied that it would be good that she train works the upper body but she didn’t look convinced. That’s why I will go further in details in this article.
To start, marketing fitness for girls is like Hollywood, this is a bluff. If they told the truth, it would be :
« You want to have a toned body and abs ? Don’t waste your time with that ! »
« You want to lose belly fat ? Abs machines will not help you ! »
« You want to be stronger ? You have to lift something heavier than that ! »
In every magazine, there are programs that promise you amazing results with lightweights and rotten equipment. Programs only for abs, thighs and butt. How do you want to have a healthy body, if you train only 50% of the body ? toned legs but flabby arms, flabby shoulders and flabby back, it’s super sexy!
A girl who lifts heavy will become a bodybuilder
There are celebrities (Gwyneth Paltrow) who aren’t lifted weights over 1.5kg (3lbs). It’s a joke, she pays a personal trainer to have a better health but she lifts lighter things than a chair !?!
Pay attention, if you lift something heavier than a chair you’ll become a bodybuilder !
Girls bodybuilders train, eat, and take special supplements to achieve this. And above all, it’s been over 10 years that they have this type of lifestyle.
If you lift heavy, your muscles will be stronger but not necessarily bigger. Look, you lift heavy and you eat with a calorie deficit (healthy food) and your muscles will be stronger and dense, you will burn fat into muscle and get a toned body.
Locate fat reduction
Side bend – makes your laterals muscles stronger without reduce fat. This can even increase your waist unless you change your diet.
Situps – Don’t reduce belly fat. This may even damage your lower back. This is an incomplete exercise.
Your body can’t reduce fat where you exactly want. If you have flabby arms, do thousands of bicep curl not going to help. Your body is genetically predisposed to store fat in certain place in a certain order. When you start to lose weight, your body will lose fat in different places in a specific order. The order is unique to each person because it’s related to genetics.
To lose fat, eat better. Your diet is responsible for 80-90% of your fat loss.
I hope that the first part helped you. In the next part I will discuss myths of « cardio to lose weight » and « a program works for all the girls ».
And you ? What are your myths for fitness/bodybuilding ?