Welcome to my new S61XL mass gain program! This series is for the hardcore intermediate or advanced bodybuilders who wants to gain muscle and is willing to work hard to get it. If your gains have stagnated and you are having trouble making progress this series is for you! If you hate coming up with workouts but still want to work out hard, this series is for you! The videos in this series are complete workouts, just press play and follow along.
Please do not attempt these S61XL workouts unless you have been weight lifting five days a week for at least a year. Beginners would be much better off with my beginning workout plan. It takes time to build up the tendons and joints to withstand this kind of punishment and you will get injured if you start this program before your body is ready. I’m going to focus on some unusual workouts that even a pro bodybuilder would find challenging. Most bodybuilders make the mistake of not mixing their workouts up enough and get stuck in the three-sets-of-eight rut or the one-rep-max rut. Its best to do these workouts at home but do them at a gym if thats your only option. Home is much better because you can completely eliminate the wasted time running between machines or waiting for equipment. These workouts are designed so that they only require inexpensive used weights, nothing fancy. I guarantee you that if you incorporate these unusual workouts into your training program once a month or so you will see an increase in your gains. Please make sure your expectations are reasonable though!
For best results, dont use these workouts every week but rather use them at most once a month. A good workout plan for an advanced bodybuilder might be to workout every bodypart once a week and to follow this progression
Week 1 – Lift heavy, work on one rep max and low rep sets (under 5 reps)
Week 2 – Normal, 3 sets of 8 workouts
Week 3 – Drop sets on every exercise – 3 sets of 8, no rest drop 25% weight & do 8 more reps, drop another 25% weight and do final 8 reps
Week 4 – Do S61XL workout
This insures that each muscle is constantly being bombarded and confused, a very old technique but just as valuable today as it was 200 years ago.
Please google “scooby gain muscle lose fat” to find my website.
Duration : 0:58:31
does riding bike help put muscle on you legs and help make the firm? my legs are a little on the fat side and i want to change that. what other exercises help with firming legs?
how should i start out riding bike so im not tired right away and still get a good work out.
Cycling will help tone & firm a lot of muscles on your body…but mostly the leg muscles. No, you won’t get all "bulked up" like a body builder. Simply tone & firm the muscle & lose fat.
Cycling will also help the cardiovascular system immensely. If it’s been a while since you’ve been on a bike or just starting – click on the link below & read it all, including all sub-links. A lot of great info. Also, see the link on cadence…
"The speed at which the pedals turn, measured in Revolutions Per Minute. Inexperienced cyclists tend to ride in higher gears than they should, pedaling at a slower cadence.
Most experienced cyclists pedal at cadences in the range of 70-90 RPM. This puts less strain on the joints, particularly the knees. Racing cyclists often use even higher cadences for bursts of acceleration."
I am training to be a sprinter, and right now im running 5 days a week and i skateboard 4-6 days a week so all through the week I come home from school skateboard for about 4 hours then i come home eat dinner then run 1 mile or more. So i exercise my legs a lot through the week
I don’t have weights at my house I only have 2 five pound hand weights and that just about it…
There are a lot of different leg excercises but here are a few; even when indoors you can try running on the spot. Try jogging at a steady pace and sudden outbursts of running as fast as you can. You should do this before any running things such as sprinting because this warms you up before you run. Yes you should try track and maybe some cardio for the leg (I suggest something that involves kicking like martial arts; a good one is TaeBo. I also suggest treadmills but you can get the same effect from track. Try and pace yourself for track and you should run everyday. Try jogging around the neighbourhood, this is what you should do; start the first two days by running
I have very toned calves and butt, but for some reason the back of my legs just are not toned enough for my liking. Cellulite unfortunatley runs in our family, and I’ve tried lots of exercises, just nothing appears to work.
Its pretty much only the part of my leg where it connects to my butt.
ok try those excercises…u might’ve tried those before but eh..
leg extention…leg curl…seated leg press, u might not wanna do this if u want but squats are good too, do it in indurance program…3-4 sets of 12-15 reps….on each excercise wit h light weight…also do some form of cardio like the bike or stairs climber or running…eliptical isn’t much good
I do one-legged squats ( also called pistols) and I hold on to something such as the door frame in order to make it easier. I used to do it without holding onto anything but falling over started to really piss me off. I am assuming that assisting myself would eliminate the use of core muscles. So what does an assisted one-legged squat work out? Would it just work out the glutes, the quads, and the hamstrings?
It isolates your quads just like concentration curls to the biceps.
where can i find something on line about a work out plan thats easy to follow and burns the calories,and really works to tone without having to buy anything other than the food and the exercise machines i already have at home,i want to do alot of walking
I recommend Shape Magazine for help in exercise ideas and recipes. http://www.shape.com/ I also got a lot of fun out of dancing, and it’s great to do with kids if you have little ones around. If you want to lose weight, you may consider walking and then sprinting for a min. Walk for five min. and sprint for one. It really gives you that boost.
To follow Zuzana’s daily bodyweight workouts and diet tips visit her free fitness blog: http://www.BodyRock.Tv
Duration : 0:6:24
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Katherine shares some great toning and firming exercises with Erika that strengthen the core muscles. They use Myosource Kinetic Bands for the added benefit of resistance training. Working the “Core” areas, Thighs, Ham Strings, Glutes, Lower abs and hips.
Tight, Tone and Firm easily at home or anywhere.
Easy training that can be done at home, the gym or most anywhere.
You even use them while watching TV and sitting on the couch or working on the computer.
5-10 minutes 4-5 times per week will give you a great workout.
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Duration : 0:9:2
workouts to do at home!
Duration : 0:7:39
Just showing that you dont necessarily need a gym to get a good workout in. I’ll make a detailed workout plan and out it on youtube soon that helped me get to these exercises. Keep training and stay healthy!
Duration : 0:1:59