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What equipment to choose to set up a home gym?

Body Building

ProGymTips

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October 30, 2023

What equipment to choose to set up a home gym?

Do you want to build a gym at home and want to know what training equipment you should buy? Today I tell you what equipment to choose to build a home gym according to your training goals.

When gyms closed at the beginning of the pandemic, many people turned to home workouts to burn off energy and stay fit, usually training with their own body and without any extra equipment.

And although, luckily, some spaces for physical training have already been reopened, I think that many lovers of physical training were interested in moving their routine from the gym to inside the home; Whether for time, comfort, safety or whatever, it is a reality that many have considered.

But it’s one thing to want to create a home gym and another completely different thing for this to actually happen.

For those who have been in the body development environment for a long time, this is not usually a big problem but for those who have just started, or even if they have never been to the gym this option can be challenging.

If you feel identified with the situation and are looking for how to build a gym in your home, it is important to accept and understand that what you are looking for or should look for is to build a home gym, not a commercial gym.

That is, you don’t need to clutter your space with everything you can think of. You should only focus on the things that you really need and that you will really use consistently and according to your training goals.

Otherwise, you run the risk of some of your equipment becoming expensive dust collectors.

To help you choose correctly let’s see what training equipment we need to build a home gym and be able to continue with our workouts in the comfort, privacy and security of our home.

WHAT TRAINING EQUIPMENT DO WE NEED TO BUILD A HOME GYM?

Let’s analyze what are the equipment that we will need to build our ideal home gym, but first let me make some clarifications:

These teams will not be ordered under any criteria because the criteria will be given by your personal objectives and these are non-transferable to other people.

We will analyze a series of basic issues in each gym accessory, and although it may be focused on a particular segment, it does not mean that it cannot be used for other objectives, for example, a yoga Mat can serve us for that discipline or to do sit-ups on the floor if we seek to train our muscles.

There is no ideal team, choose the best you can based on your needs, but also considering the money you have available, you do not need to buy everything as expensive, just look for what is functional and effective for your goals.

Well, that’s the basics, let’s start with the main training equipment and accessories that you should keep in mind if you are looking to build a gym in your home.

BASIC ELEMENTS FOR MUSCLE DEVELOPMENT

DUMBBELLS AND BARS

There is no gym project that does not take into account the purchase of two dumbbells and a bar (classic straight or EZ), well yes, if you are going to dedicate yourself to doing Calisthenics.

But if this is not the case, the first thing you should keep in mind is that you will at least need two dumbbells and a bar.

Considering that these are among the basic elements of body training, they must have a minimum of quality to guarantee the correct passage of the weight discs and a correct lock of them, either with thread or with the adjustment butterflies.

As I said at the beginning, to start you can buy two dumbbells and a straight bar, but if money is not a problem you can add an EZ bar and some extra pairs of dumbbells to gain versatility when using different weights, and not be changing the discs between each exercise.

WEIGHT DISCS

If we are going to buy bars and dumbbells, we cannot stop considering weight discs to use them in these.

The important thing at this point is that you buy in even sets according to the total number of dumbbells and bars you are going to use and considering the progression in weight and current development.

That is, if you just start training you can start with 4 discs of 1.25 kg, 4 discs of 2.5 kg and 4 discs of 5kg, this can be used both in the dumbbells and in the bar, facilitating the increase of weights in a progressive way, something basic in muscle development.

You can read more about this in: THE CONCEPT OF PROGRESSIVE OVERLOAD.

RUSSIAN WEIGHTS

Also known as kettlebells, kettlebells offer us great versatility in physical training and are an important component in disciplines such as CrossFit.

They can also be purchased in progressive order of weights and are usually obtained in even packs.

Perhaps the only problem with these is that in cases of training chest or back the weight limit is usually limited, at least if you have been training with weights for a while. In this case your best option is still the bars.

TRAINING BENCH

A basic element to achieve an integral training of our body is the training bench.

There are many versions and price range, there are flat banks, inclined banks and declined banks. They even bring accessories for training legs or making butterflies.

In this sense the limitation is money, my advice is that you choose a robust bench, and secondly that it has inclination options, and if it comes with rollers to make legs it would be a luxury.

Weak benches or that come with accessories to make openings I do not recommend them, if they are weak, they can be insecure if you advance in muscle development, and paying for an accessory of openings that do not add anything to the training if you already have the dumbbells, does not make sense.

PULL-UP SUPPORT

The pull-up support is an essential component in back training, and with this, the bench and the bars and dumbbells you could complete your home gym, you already have what it takes to start and advance in the world of muscle development.

Now, something you should take into account is the quality of construction, keep in mind that it must support all your weight and the pressure it exerts when going up and down.

In this sense the best option are those that can be walled, my advice is that you should avoid the cheapest and those that attach to the door frames without any fixed fixation.

MULTIGYM

A multigym brings together everything seen above and even a little more in a team that centralizes all these elements and that in general does not work with free loads but works through a pulley system.

They can be an option for those who are just starting out and do not have much place but keep in mind that with these you will have a very marked limit on your progress.

At least in the classic home multigym, there are also some equipment of this style that are really spaceships and with very high prices.

TRAINING RACKS OR CAGES

This is a team that alone offers us a series of possible exercises but to be efficient we must combine it with a bench and a bar.

These deserve a full chapter for the incredible variety of elements that we can add and their versatility, but obviously their cost is much higher. Keep in mind that they exist and if you decide to add this equipment get advice from the specialist of the place where you buy it so that he advises you correctly and does not acquire a product that you are not going to use in its entirety and therefore end up losing money.

ELEMENTS TO DO CARDIO

ROPE

The ropes, widely used in boxing, are the simplest and most economical element to perform an effective cardio session. It requires practice to master it in all its splendor but I assure you that you will not regret it.

Keep in mind that you must have optimal health in your joints, especially in the knee area; So be careful, if this is not your case you should go for other options.

STATIONARY BIKE

A stationary bike is also excellent equipment for doing cardio. Of course, there is a lot of variety in the offer, and the real quality of the equipment is something you should value.

If you cannot get to buy a team of a certain quality, it is preferable to do a classic bike session before buying a stationary bike that will not be useful, either for the benefits it offers as for the quality of its competent and exercise.

You can see more about this topic in: HOW TO CHOOSE A STATIONARY TRAINING BIKE?

TREADMILL

Obviously, we cannot stop naming the treadmill, one of the best elements to do cardio at home.

Anyway, if I have to choose, I choose to go for a run outdoors, but since we are talking about setting up a gym at home, it is necessary to name it.

Now, we must bear in mind that this is an expensive equipment and becomes increasingly expensive as we add technology and benefits.

There are treadmills, relatively simple, and there are others that begin to add features such as the degree of inclination, computers, sensors and more.

If you have the money to buy a treadmill, choose it according to your interests, goals, and needs.

BOX BAG

Box bags are a basic piece of equipment in the world of boxing, and like rope jumping, it will allow us to burn some extra calories while training for this discipline.

In fact, it is not necessary to give strong blows much less, we can simply follow a jump rhythm similar to the rope jump while giving some light blows to the boxing bag.

Not only will it help you burn some extra calories but it will help your de-stress your body.

OTHER ACCESSORIES

YOGA MAT OR MAT

If you are going to train on the floor doing sit-ups or exercises on the floor, it is not something totally indispensable, you can replace it with an old blanket even.

But if you want to give yourself the pleasure of buying it, do it, you will have an exclusive accessory for your training, it will be really comfortable, and it will help you keep your training place nice and tidy.

TRAINING GLOVES

Training gloves are a very useful accessory for certain exercises or activities. If you are going to train with high loads or do calisthenics exercises on a barbell, they can be very useful to avoid hurting your hands.

Perhaps if you train with dumbbells or low loads are not necessary but that will be determined by you, according to your type of training and how much you want to protect your hands from friction with dumbbells, bars and others.

ELASTIC BANDS

Elastic bands are quite versatile training accessories, they allow us to gain power with some movements, while training our body and burning some calories.

If you want to know more about this type of training accessory, and you need to evaluate if it can be useful in your future home gym, I invite you to read the following article:

HOW DO ELASTIC TRAINING BANDS WORK AND HOW USEFUL ARE THEY?

BALLAST VESTS

Ballast vests are a very interesting training accessory and not many know.

If you are going to train at home with your own body weight, and you have an advanced level of training you can add it to your routines and together with some pull-up equipment and parallel bars can do wonders for your body.

Its operation is very simple, you get high and you can add some small weights to it according to your needs. You can add 20 kg or more depending on the model.

CONCLUSIONS ON THE ASSEMBLY OF A HOME GYM

These are the main training equipment and accessories that you should consider when you start designing your home gym.

Obviously, you do not have to have all of them, most of them may not be useful to you. The choice should be given based on your training goals, what type of body you are looking for and obviously your budget.

The important thing is that you are clear about what teams exist and what you can do with them, at least at a general level.

What are series and repetitions in training?

Training

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October 30, 2023

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What are series and repetitions in training?

Series and repetitions are well-known terms in the world of training, but if you are just starting you may not be familiar with these, then I will explain everything in detail.

Making a strong and building muscle is not a complicated thing, at least at first… Train, eat, sleep, repeat and repeat.

If you do it with enough intensity and constancy, then, in the same time, you will return more to muscular and strong.

But if it’s that simple, why do most sports experts insist that cultivation is a very technical science?

Like almost everything in this area, there is no truth or wrong path to building muscle (well, myths yes! There are many), however, there is an optimal way to train. Especially in relation to the number of sets and repetitions we must perform.

With this article I hope to shed some light on the initial question… What are series and repetitions in training? To then know, in the range, in the optimal range, in which it can be implemented, in the routine to maximize growth, muscle strength or the goal of training that you have

WHAT ARE SERIES AND REPETITIONS?

As I said at the beginning, series and repetitions (along with rest times) are the main ones responsible for providing organization and structure to our workouts.

And, while it’s pretty intuitive, each term has a particular meaning, let’s look at this and then the optimal values of sets and reps for volume, strength, and endurance.

REPETITIONS

Repetitions define the number of times we work against a load when performing an exercise. For example, you do 12 squats and then stop to rest for a while. The 12 squats you have performed are considered as 12 repetitions.

THE SERIES

The series refer to how many times you will repeat that exercise by the number of repetitions established. For example, you did all 12 squats and then rested. But if you then do another 12 squats, you rest and then another 12. Then you have completed 3 sets of 12 repetitions. In short, they are the blocks of repetitions that you perform separated by rest periods.

REPETITIONS IN TRAINING

HOW MANY REPETITIONS OF AN EXERCISE SHOULD BE DONE?

This depends on your goals and level. The usual method is to work with percentages of 1 RM (a maximum repetition), taking as 100% the maximum weight you can lift in a single movement and performed with the correct technique.

How to calculate the maximum force?

For a beginner, 50% of their maximum is usually used for hypertrophy (muscle growth) training, but advanced athletes will not see much progress at this level.

As you can imagine, there is no optimal value that applies to everyone. For this reason, and so that you can establish your own routine with appropriate series numbers and repetitions, I share approximate reference values for different objectives:

Repetitions for maximum strength: 1-5 repetitions between 85 to 100% of 1RM
Repetitions for Hypertrophy: 6-12 repetitions between 70 to 85% of 1RM
Strength/Endurance Repetitions: 15 to 25 repetitions between 40 to 70% of 1RM
Repetitions for Resistance: More than 26 repetitions between 1 to 40% of 1RM

If you didn’t realize this chart shows why many people who want to increase the size of their muscles (hypertrophy) fail: they are generally outside the recommended ranges of weight and intensity.

HOW MANY REPETITIONS TO DO FOR MUSCLE VOLUME?

How many series and repetitions for volume? Well, if your goal is to achieve greater muscle volume you must train in the range of muscle hypertrophy, and the effort must go as far as the “muscle failure” in the last series; that is, the impossibility of continuing within the determined parameters of the exercise.

Doubts? I invite you to read the GUIDE ON MUSCLE HYPERTROPHY

If you find that you can do more reps at the end of the sets, it’s because they’re not using enough weight, or they’re using the momentum to complete the set (that’s called “cheating”).

Anyway, these are not closed ranges. You can achieve positive results if the percentage approaches either the upper or lower level.

For example, some degree of hypertrophy will occur if you train at 87% or 68%, but training at 100% or 10% will make no difference.

To achieve muscle hypertrophy and build muscle mass, then use moderate loads (70 to 85 percent of 1 RM) and 6 to 12 repetitions per set.

Remember, the best stimulus to induce maximal muscle hypertrophy is to lift a weight equal to the range of 70 to 85 percent of your 1RM until you reach failure; The last repetition must be so difficult that not one more can be performed.

HOW MANY REPETITIONS TO DO TO GENERATE STRENGTH?

If your main goal is to increase maximum strength, then you should train mostly in the low rep ranges (between 1-5 repetitions per set) and therefore at a higher intensity, between 85 to 100% of 1RM.

HOW MANY REPETITIONS TO DO TO GENERATE STRENGTH?

If the main objective is to improve muscle endurance, then you should train mostly in the higher rep ranges (between 15-25 repetitions per set) and therefore at a lower intensity.

THE SERIES IN TRAINING

THE ORIGIN OF THE 10 REPETITIONS AND 3 SETS

The 3 sets of 10 repetitions originate from a rehabilitation protocol created by a military physician, Dr. Thomas L. Delorme in the 1940s, an avid weightlifter who had used strength training to recover from a childhood illness at the age of 16 and who maintained that weight training proved beneficial for wounded servicemen.

He was the one who knew how to couple the protocol for wounded soldiers in a field hospital during World War II.

Previously, soldiers were rehabilitated with light weights without overloading their muscles, and spent six to nine months of therapy.

By focusing on strength in the place of resistance, Delorme must re-establish the soldiers in record time.

Thus was born THE CONCEPT OF PROGRESSIVE OVERLOAD, which is now the heart and soul of almost all bodybuilding routines.

Delorme’s program consisted of 3 sets of 10 repetitions; With that more and more weight, what he called the “progressive resistance exercise”, and as we know today it was a program that was very successful.

SINGLE SERIES AND MULTIPLE SERIES

Despite Delorme’s success with the three-set system, many people believe that they only have one set to build muscle mass and strength.

Pointing to the fact that in the Delorme method, the first two series are practically for heating and only the third series works under maximum effort.

For this reason, many researchers have tried to test which method works best, although without much success to this day.

It seems to depend largely on our genetic and somatotypic characteristics.

However, let’s see when it is better to train with single series and when to do it with multiple series.

When to train with unique series?

Training with a simple series can be effective especially in new practitioners. But for the unique series to be effective, you have to train the muscle to the point of failure.

And you should also keep in mind that once your progress begins to slow, you need to make changes.

The key ingredient for the unique series is intensity, and not in the sense of ending up screaming, but in getting to the point where the muscle can no longer move with the load used.

This ensures the complete contracting of the two types of muscle fibers both fast and slow twitch, while stimulating muscle hypertrophy.

Single sets work best for smaller muscle groups.

Single sets work best for smaller muscle groups. Tweet

To achieve the development of muscle mass and strength, in biceps, forearms and calves do not need so much the volume of training (total number of sets and repetitions) as if it can be of utmost importance in the pectorals, back and thighs.

Even the unique series are perfect if you do not have too much time to train.

It is possible to train each muscle group with a single series in less than 20 minutes.

Now be careful to always reach failure in simple series, since, without warning, you can end up hurting yourself, which can reduce performance and increase the risk of injury.

When to train with multiple sets?

Multiple series work best for intermediate and advanced bodybuilders who need more effort to keep progressing.

These are also better for practitioners of other sports and who should not train muscle failure, allowing them to recover before their next workout, practice or game.

As I said before, if you want to learn how to perform complicated exercises such as squats or deadlifts, performing several sets works much better with these exercises.

HOW MANY SETS TO DO PER EXERCISE?

While weight training by performing a single set is effective in increasing strength in untrained people during the initial training periods (first 6 to 12 weeks).

No study has shown that weight training in a single set is superior to training with many sets.

In fact, long-term and short-term studies support the argument that a higher volume of training than one series per exercise is necessary to improve physical development and achieve greater performance.

Each set of an exercise represents a training stimulus for the muscle.

Then, once a base training level has been reached, it is necessary to move to multiple sets (three to six) with specific rest periods in between.

Most routines designed by a gym trainer, both intermediate and advanced levels, incorporate between 3 to 6 sets per exercise.

This set range is considered optimal for increasing strength.

Now, the number of sets per muscle group can vary from 3 to 24, but ultimately, the overall training depends:

The number of exercises performed for that muscle group.
Of the number of muscle groups trained in that training.
Of the intensity used (the higher the intensity, the greater the tension placed on the muscle, and therefore the lower the number of series that must be performed.
Where the person is from in their training cycle.

And never stop training the larger muscle groups with a higher volume (higher number of sets).

Why? Because they have a greater number of muscle fibers, then they require a greater stimulus to grow than a smaller muscle requires.

SUMMARY ON THE NUMBER OF SETS AND REPETITIONS TO BE PERFORMED

For everything we saw in this article I recommend that you only train with unique series if you are taking your first steps in the world of bodybuilding and the gym.

If you are beginners, you will do the training more diversified and perhaps even more fun, but once you have gained strength and you are ready to move forward, you must start training under a routine that establishes a certain number of series per training.

VERTICAL TRACTION OR PULLEY TO THE CHEST

Body Building

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October 30, 2023

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VERTICAL TRACTION OR PULLEY TO THE CHEST

Let’s analyze how to perform vertical traction, plus some training tips to take this exercise to its maximum level.

The Pulley to the Chest exercise, or also called vertical traction, is a popular exercise among bodybuilding practitioners and has a great role in expanding the upper back and strengthening the muscles of this region.

By training in full range of motion, greater definition is also easily achieved in all the muscles involved.

Because of the importance of this exercise in muscle development is that we must see how it is done correctly, which muscles intervene and finally some training tips that will allow them to achieve that extra plus they need to develop their body to the fullest.

HOW TO MAKE THE PULLEY TO THE CHEST?

Sit so that the bar is directly above your head and body.
Now with your feet firmly on the floor, set the equipment so that the pads fit your thighs.
Take the curved part of the ends of the bar, with your palms facing forward. The back should be straight, the arms fully extended, and the shoulders in position to form a large “Y”.
Keep your torso straight and vertical and start the movement by contracting your lumbar muscles.
To start the movement, take in a little more air than usual and hold your breath. Squeeze your shoulder blades and pull down with your arms. Pull the bar down, from the head to shoulder height.
During the descent, keep your elbows back, pointing outwards and in the same plane as the trunk.
Exhale at the end of the movement and hold the bar down for 1 second and then return to the starting position in a controlled manner.

Main Muscles requested

The main muscle requested in this exercise for back is the dorsal, but to a lesser extent also work the deltoids, triceps and pectoralis major.

TIPS FOR PERFORMING THE PULLEY TO THE CHEST

Let’s see a series of training tips to maximize the muscle development of the dorsals using the pulley to the chest!

At the beginning of the movement, the arms should be fully extended and the shoulders elevated. This provides full amplitude and optimal development of the upper part of the latissimus dorsi.

To fully develop the upper back, use a wide grip, i.e., more than approximately 25 cm of the width of the shoulders. A tighter grip skews the lower back.

Keep proper tension on your upper back at all times. If they lean back by pulling the bar, the back muscles of the shoulders and lower back will intervene more.

Blocking the breath in the pull helps stabilize the bust and create a solid base from which the muscles can pull effectively. This makes exercise safer and more effective.

Remember to tension the shoulder at the beginning of the movement and pull down with your elbows so that the upper and lower part intervenes as much as possible.

Types of Physical Exercises and Their Characteristics

Health

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October 30, 2023

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Types of Physical Exercises and Their Characteristics

Knowing the different types of physical exercises is something of vital importance for anyone who wants to train and dedicate themselves to improving their sports skills, if this is your case let’s see what you need to know to achieve your goals.

Exercises are the main tools for the maintenance of the body as far as fitness and well-being are concerned.

Unfortunately, as we age, our physical abilities decrease.

This being a natural reaction to the decrease in the number of various hormones that are present within our bodies at young ages.

Luckily and as, we saw earlier in the weight training article, there is evidence to suggest that frequent physical exercise has many benefits on the human body which can even last a lifetime.

For example, in addition to helping the immune system and reducing the risk of many diseases, it also gives us benefits on a psychological or mental level that cannot be overlooked.

As you can see, and in addition to being something that we repeat constantly, it is very important to maintain an active and healthy life, and for this we will explain today the different types of general exercises that exist.

For what? In order to choose the one that best suits your goals and thus achieve the important benefit of maintaining an optimal state of health.

THE 4 BASIC TYPES OF EXERCISES

1: AEROBIC AND RESISTANCE EXERCISE

This type of exercise aims to increase cardiovascular endurance. Aerobic exercise requires a long-term training period in order for the trained muscles to maintain energy and cope with the presence of lactic acid.

Aerobic exercise takes advantage of aerobic metabolism allowing oxygen to help generate energy. Examples include hiking, hiking, running, swimming or even cycling.

Come see the ALL about Cardio training!

2: ANAEROBIC EXERCISE: SPEED AND POWER

This is a type of exercise that is based on muscle work, using as a motor the energy that comes from the short-term reserves stored in the muscles.

Anaerobic metabolism is crucial for hard training, where performance peaks last about 2 minutes.

Examples would be those sports where we do not appeal to endurance, such as: sprinting, weightlifting, high-intensity interval training, etc.

3: THE FLEXIBILITY EXERCISE

It is the third type of exercise that aims to improve the range of motion of muscles and joints. This would include everything related to stretching, such as Yoga and stretching.

Come see the ALL about Flexibility training!

4: THE EXERCISES OF STRENGTH, BALANCE AND STABILITY

The last type of exercise but not least important, is the one that improves strength and therefore balance.

And improving balance allows us to feel more stable and helps prevent falls for example. This is especially important as we age, when the systems that help us maintain balance between our vision, our inner ear, and our muscles and joints tend to break down.

Come in to see the ALL about STRENGTH training!

TYPES OF EXERCISES ACCORDING TO THE TYPE OF TRAINING

STRENGTH TRAINING: uses resistances to build strength, endurance and muscle tissue.
AGILITY TRAINING: It is a way to increase the ability to make rapid changes of position covering speed, balance, reflexes, strength, endurance and coordination.
RESISTANCE TRAINING: Take advantage of some form of resistance (hydraulic or elastic) to work the muscles.
SPEED AND POWER TRAINING: Speed and power training are very specific activities. The best way to train speed is with high-speed, low-resistance contractions.
INTERVAL WORKOUTS: Allows the body to rapidly alternate the intensity of exercise over time intervals.
CONTINUOUS RESISTANCE TRAINING: training for a long time without rest periods.

Exercise in short seeks to exert a certain pressure on the selected body part in order to increase its specific qualities.

Although keep in mind that too much stress will have negative effects.

Physical exercise also requires recovery time to repair any damaged tissue and promote the formation of new cells.

THREE TIPS TO APPLY TO YOUR EXERCISES AND ROUTINES

1) EXCESSIVE EXERCISE IS A HIGH-RISK ACTIVITY THAT CAN LEAD TO SERIOUS COMPLICATIONS. The risk of physical tissue damage is high, the trained muscle can quickly begin to release toxins into the bloodstream.

IF THERE IS INJURY, the result of the training will be lost and we will obtain a dramatic decrease in the ability to recover, so it is vitally important to avoid any practice or omit any important recommendations when it comes to preventing the injury.

2) EXERCISE PRODUCES NATURAL ENDORPHINS THAT AFFECT MOOD IN A POSITIVE WAY. Suddenly stopping training can have adverse effects on mood.

By breaking the hormonal balance this is destabilized and can create a feeling of depression or nervousness.

3) PHYSICAL EXERCISE REQUIRES THE BODY TO PRE-WARM UP TO HELP PREPARE FOR INTENSE TRAINING.

After this, a cooling period will help relax the body and restore normal functionality, such as the entire range of motion and a stable temperature.

TRICEPS EXTENSION WITH REVERSE GRIP

Body Building

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October 30, 2023

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Let’s see how to correctly perform the triceps extension with reverse grip to achieve the maximum result of this great isolation exercise.

This exercise is the reverse version of triceps extension on high pulley. The inverted grip (hand down) would theoretically put more emphasis on the head of the medial triceps.

Therefore, we can affirm that it is a good thing to use both exercises in our triceps routines in order to achieve a balanced development.

HOW TO PERFORM TRICEPS EXTENSION WITH REVERSE GRIP?

Place a straight handle on a high pulley cable. Stand in front of the weight pile and place one leg slightly in front of the other.
Take the bar with a narrow hand spacing (about shoulder width), and palms up. Start with your forearms just above the parallel with the floor and elbows near your sides.
Keeping your elbows static, contract your triceps to extend your elbows until your arms are straight. Press your triceps for maximum contraction and then return to the starting position.

WHAT MUSCLES ARE INVOLVED IN THIS EXERCISE?

As I mentioned this is an isolation exercise that focuses exclusively on the triceps (in the medial head in particular) without the help of other muscle groups or joints.

TIPS FOR PERFORMING TRICEPS EXTENSION ON PULLEY WITH REVERSE GRIP

Always keep your arms close to your body.
Only the forearms should move and the elbows should remain static next to you all the time.
Keep your head up and your eyes forward throughout the exercise.
When pushing the bar down, move only your elbows. Continue pressing until your arms are fully extended. The bar can touch the front of your thighs.
The body posture is identical to that of other versions of pushdown, as you must make sure to keep your knees open with your chest up and your abs well contracted.

PULLEY EXTENSION VARIATIONS

You can also perform this triceps exercise using only one arm at a time, attaching a D-handle to the high pulley. This will also allow you to isolate the triceps very well.

Use a supination grip and pull the weight down until your arm is straight.
Also, here you need to keep your elbow pressed to your body, so that it is only the forearm that moves.
Return to the starting position.
After completing the set number of repetitions with one arm, do the same with the opposite arm.

TRICEPS EXTENSION WITH LOW PULLEY

How to

ProGymTips

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October 30, 2023

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The triceps extension with low pulley is an excellent isolation exercise that will help you focus on the muscles of the triceps, helping to build muscle and achieving greater definition.

But with so many exercises you may wonder … Why implement the triceps extension with low pulley?

Well, it is difficult for many bodybuilders to feel how they train their triceps during exercises with free loads, a clear example is the triceps extension with EZ bar or vertical extension with dumbbells.

That’s because in the top position, the weight no longer provides resistance. And the good thing about this exercise is that on top of the movement, it still provides continuous tension on the triceps.

Let’s see how it is done correctly so you can implement it.

HOW TO PERFORM TRICEPS EXTENSION WITH LOW PULLEY?

Attach a rope to the lower pulley of a pulley station.
Take the rope for both hands with a neutral handle (palms facing each other).
Turn your body away from the equipment so that your back faces it.
Firmly hold the rope with your palms facing each other and fully extend your arms until your hands are directly over your head, pointing towards the ceiling (your arms should be perpendicular to the floor and with your knuckles directed towards the ceiling).
Bend your knees slightly, your feet shoulder-width apart, and your torso straight. This is the correct starting position.
Now, keeping your body straight and making sure you only flex your elbows, slowly lower the rope behind your head.
Lower your forearms behind your head until they are just below the parallel to the floor, no farther. Return to the starting position by flexing your triceps and extending your arms.
Repeat according to the conditions of your routine.

TIPS FOR PERFORMING TRICEPS EXTENSION WITH LOW PULLEY

The procedure for performing triceps extension with low pulley quite simple, but it is necessary to remember some important details:

It is critical that the elbows point directly to the ceiling to maximize the stretch of the triceps muscles.

Always keep your elbows close to your head and your upper arms fixed in position. Don’t let your elbows open to the sides.

All movement should come from your forearm and you should not lock your elbow at the top of the movement.

Maintain a slight flexion of the arms when it reaches the upper position to ensure that you maintain tension in the triceps.

When you’re losing weight behind your body, make sure you’re controlling movement, rather than weight controlling you. If you can’t control your weight on the way down, it’s likely that the load you’re lifting is too heavy.

TRICEPS EXTENSION IN DECLINED BENCH

Body Building

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October 30, 2023

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Do you want to develop your triceps to the maximum? Well, performing the extension of the triceps in declined bench will increase the muscle development of your triceps, did you know? Let’s see how this exercise is done.

You can use a bar (EZ or straight) or even a dumbbell to perform the exercise. Even if you choose to use the dumbbells, you can train bilaterally or unilaterally (see below as in the variations section of the exercise).

The exercise is very simple to perform, it only requires the declined bench and the bar or dumbbells, then it is very similar to the French press that we analyzed some time ago. Let’s see how to perform the correct technique.

HOW TO PERFORM THE TRICEPS EXTENSION IN DECLINED BENCH?

Lie on your back on a declined bench set at an angle of 30 to 45 degrees below the horizontal.
Take an EZ bar with the correct load and place it on your chest with your arms outstretched, palms up. Their hands should carry a narrow grip, approximately 15-20 cm apart from each other.
While keeping your elbows inside and the top of your arms still, slowly bend your elbows and lower the load towards forehead height.
Hold for a second and then slowly return to the starting position.

TIPS FOR PERFORMING TRICEPS EXTENSION IN DECLINED BENCH

Let’s look at some useful tips on how to perform triceps extension on declined bench to improve your safety and effectiveness.

Keep your elbows perfectly still and pointing directly towards the ceiling; Do not allow them to move outward (sideways) or backward with the bar.
Keep your arms perpendicular to the floor. And try not to move them during the lift.
Always lift the load with a smooth movement, maintaining control of the bar or dumbbells at all times. Do not allow the load to fall quickly when you lower it.
Keep your head, back and buttocks always in contact with the bench.

EXERCISE VARIATIONS

Triceps extension in declined bench and dumbbells: The exercise itself is the same, with the same precautions and advice.

But in this case change the bar for the dumbbells in a neutral grip (with the palms facing each other). And apply the same technique as before, lower your forearms to bring the weights to the sides of your head and then push them up.

The worst supplements for your workouts

Health

ProGymTips

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October 30, 2023

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We have analyzed many types of supplements in total bodybuilding, from the most effective to the least. But in case it has not been clear to you, today I bring you a compilation with the worst supplements and that you should avoid so as not to waste your money.

Let’s start with the worst supplements, yes, those that you should keep away from you.

And although, it may be that there are supplements more useless than these, these are the most common and the ones that are shared more information on the networks.

Therefore, they are the ones you should be careful not to lose your money (as long as you are not a professional bodybuilder who needs to compete at very high levels).

USELESS SUPPLEMENTS YOU SHOULD AVOID

1 – THE WORST SUPPLEMENTS: BRANCHED-CHAIN AMINO ACIDS (BCAAS)

BCAAs, or branched-chain amino acids, are probably the most overrated commercial supplement over the past decade among athletes of different disciplines, which is why it tops this list with the worst supplements.

And quite a few are sold eh! Obviously there has to be a reason why BCAAs are so popular, right? Of course, and it’s called marketing.

In reality, there is no scientific support that evidences the effectiveness of BCAAs at least in terms of gaining muscle and strength, even compared to other supplements whose most effectiveness is proven.

Branched-chain amino acids are three of the essential amino acids we need to live a healthy life and obviously grow your muscle mass, these are: leucine, isoleucine and valine.

Leucine is the fundamental amino acid that triggers the entire muscle development process, both at rest and after a workout.

Sounds great, right? It is, but the problem is that BCAAs alone do virtually nothing.

You need the other nine essential amino acids to support leucine initiation.

BCAAs stimulate muscle protein synthesis, but without the other essential amino acids, nothing special happens. You get the signals to start muscle protein synthesis, but that muscle protein is not synthesized because it does not have the rest of the building blocks.

The best thing you can do is save your money to buy a supplement that provides all the essential amino acids, such as a protein supplement.

2 – THE WORST SUPPLEMENTS: TESTOSTERONE BOOSTERS

Most supplement ingredients sold as “testosterone boosters” aren’t backed by science, so we can’t leave them off the list of the worst supplements.

And the reality is that if it’s natural it’s not driving much of anything. No “natural” supplement is going to give you a boost in this regard. Even small fluctuations within hormonal intervals usually have little to no effect on your muscle mass.

However, there is a way to achieve a testosterone boost; And this consists of doing certain exercises with high loads where many muscles intervene at once, such as squats or deadlifts for example.

Now, if you have clinically low testosterone levels, your training will be affected.

And in this case, you’re better off seeking professional medical advice and possibly treatment with something that works rather than spending money on booster supplements that will only make you lose money.

3 – THE WORST SUPPLEMENTS: FAT BURNERS

Fat burners are supplements that, as their name says, are intended to help you “burn” the fat in your body. They are almost always useless or with very low effectiveness if you are not accompanying with any cardiovascular activity.

To lose fat, you need to eat fewer calories than you expend.

And while some ingredients in supplements sold as fat burners can increase the number of calories you burn; this alone is usually negligible.

No natural substance will reduce your level of body fat directly, but they will favor the process, through other mechanisms related to the increase of your energy expenditure or by the decrease in appetite (basically you have to accompany with aerobic activities).

And those effects are small enough to be virtually useless, especially compared to how expensive such supplements can become.

Focus on improving your aerobic activity or controlling calorie consumption is all you need if you want to burn fat.

4 – THE WORST SUPPLEMENTS: GLUTAMINE

The promotion of glutamine was immense more than a decade ago, but over time it has already diminished somewhat. That’s a good thing, as it’s an unhelpful supplement compared to other options.

Full of the marketing virtues of the supplement industry, glutamine is marketed to athletes looking to build and maintain muscle and keep your immune system healthy.

Glutamine is an amino acid, the most abundant in your body. In addition, it is the amino acid that you get the most from the food you consume on a day-to-day basis. And if this is not enough, your body can also manufacture it on its own when needed, since it is not an essential amino acid (one that can only be incorporated through the diet).

All of this makes glutamine supplementation a waste of money.

Glutamine alone will not improve your body composition, increase your muscle mass, or increase your performance. You will need other sources of amino acids for this, such as those from protein supplements.

Even, as I said before, you get enough glutamine from any reasonably balanced, workout-oriented diet, don’t forget that your body can produce the glutamine it needs on its own.

THE PADDLE WITH T-BAR

Body Building

ProGymTips

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October 30, 2023

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The rowing exercise with T bar gives us an effective alternative to incorporate a new variant to back training. Let’s see how it’s done.

If you go to a relatively large gym, you may be able to have a T-bar machine, where you can rest on a platform to lean forward and grab the crossbar, or simply, it may have a bar with one end bolted to the floor.

Whatever the situation is no excuse not to try this exercise, which is worth clarifying, it is not suitable for beginners.

If you have been training for a while, the T bars provide you with an effective alternative to incorporate a new variant to back training.

For this we will analyze the two main variants, the rowing with simple T bar and the rowing with equipment. Start!

HOW TO PERFORM T-BAR ROWING WITHOUT EQUIPMENT?

Stand on a platform, feet shoulder-width apart and your knees slightly bent.
Lean forward and take the handles of the bar with a supine grip, that is, with your palms down. Start with your arms outstretched and your torso about 45 degrees off the ground. Keeping the back arched throughout the movement.
Start pulling the bar toward your chest (or to your upper abdomen) by pressing your shoulder blades together as you reach the top.
Then slowly lower the bar making the greatest range of motion possible.

MUSCLES INVOLVED IN T-BAR ROWING

The T-bar paddle mainly uses the latissimus dorsi, the greater round, the infraspinatus, the rhomboid, the trapezius (mainly the middle portion) and the flexors of the forearm.

TRAINING TIPS FOR CLASSIC T-BAR ROWING

Always keep your chest toward the front and your lower back properly arched. In other words, hold your upper body still and lift the bar with only your back muscles.

Keep your back steady throughout the movement. If the weight moves to the front of your feet, the focus changes and you end up cheating. If you have trouble standing while lifting the load, then simply lower the weight, do not appear anything, neither in the rowing with bar T nor in any other exercise.

Due to the position of this exercise, it is necessary to inhale just before lowering the T-bar, then hold your breath and exhale during the last third of the upward movement without releasing all the air.

If your gym does not have a specially designed T-bar, or a machine, you can do the same exercise by placing an Olympic bar right in a corner and using the special handles, if it does not have these you can use some discs to lock a horizontal bar.

THE ROWING WITH T-BAR IN MACHINE

Using specific equipment to perform T-bar rowing and that allows us to support our body, reduces a large number of the supporting muscles that are involved in the movement, especially in the lower back, abdominals and thighs.

But they can be very useful if you have not been training for a long time and are still on the road to development.

Even this variant can be a good rest if you’ve recently done thigh exercises and don’t have the power to support your weight plus the heavy load associated with T-bar paddling.

HOW TO DO THE ROWING WITH T-BAR ON MACHINE?

Place your feet on the platform, and your chest and abdomen on the pad.
Hold the bar with a supine grip to a shoulder width, and with your arms outstretched in front of you.
Keeping your torso flush with the cushion, pull the bar toward you (pull the bar toward your upper abdomen), bending your elbows and contracting your back muscles.
At the top of the movement, bring the shoulder blades together to achieve full contraction, then slowly lower the bar to the starting position.

MUSCLES INVOLVED IN ROWING WITH T-BAR IN MACHINE

This back exercise mainly requests the latissimus dorsi, the greater round, the infraspinatus, the rhomboid, the trapezius (mainly the middle portion) and the flexors of the forearm.

TIPS FOR ROWING WITH T-BAR ON MACHINE

Do not use very high loads. This exercise can be difficult to perform with a heavy weight load. Keep in mind that the chest is compressed a lot due to the pressure of the pad against it, which makes it difficult to breathe.

Pull the bar as high as the device allows and pause at the top, before going down, and as in the previous variant perform a full stretch at the bottom. Do not think about bouncing or lifting the bar with any kind of impulse.

How to perform the Abdominal Crunch?

Sports

ProGymTips

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October 30, 2023

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STEP-UPS FOR LEGS

An exercise that is rarely performed in the gym are the Step-ups, perhaps because many associate it with the gym classes for women of the 80s, making its effectiveness questionable. But the truth is that they are very good, let’s see how it is done.

However, the development of balance and coordination are two of the pillars of this important exercise.

The step-ups exercise for legs is excellent for emphasizing the development of your main muscles: the quadriceps, hamstrings and glutes.

The calf muscles help while the core muscles prevent your body from leaning forward or going to the side.

If you are a beginner, you should start like in the fitness videos of the 80s, without load and using a bench to go up and down, at least until you are familiar with the movement. Just keep in mind to use a bench or any equipment that allows you to have a firm base of support for at least one leg.

Step-ups can even serve as an effective substitute or alternative for squats.

There are people who often have difficulty doing squats because of the pressure exerted on their knees (which can generate annoying knee pain) or because of the significant amount of force needed in the quadriceps muscles.

Although step-ups can still cause an impact on the knee joint, performing the movement slowly and accurately, and gently placing your foot on the platform will reduce some of this impact and may be more tolerable if you have weak knees.

HOW TO DO A STEP-UP CORRECTLY?

In front of a bench, take a bar and place it on top of your shoulders behind your neck, or you can use a dumbbell in each hand if the weight of the bar is too high.
The bench or box should be high enough to allow you to reach a 90-degree angle at the knee joint when the foot is in the box.
Place one foot (let’s assume the right) on the bench (or raised platform), preferably with the knee raised and near a 90-degree angle.
Make sure your body is in a correct upright position, with your chest upright and inhale deeply.
Keeping the back leg straight, push with the upper leg (we had said the right), simultaneously extending the knee and the right hip to bring the body up and on the platform while exhaling the contained air.
Once up also supports the foot, of the left leg, on the platform. In this position, keep your body upright and make a very small pause before starting the downward movement.
Lower with your left leg by flexing your hips and knees on your right leg while inhaling. Finish the repetition with one leg, and then switch to the other.

Variant with Dumbbells

TIPS FOR TRAINING WITH PLATFORM STEP-UPS

Always avoid leaning forward or turning when you go up or down.
Pull your shoulders back and chest out so your back is flat and your torso is straight (never “round” your back).
Don’t lean too far forward when climbing on the platform.