Tag Archives: effective bodybuilding workouts

Workouts For Women – Which Are The Best Workouts?

For all the women out there who want to look good and feel fit, here are two fantastic workouts for women. These workout routines have been designed keeping in mind the unique needs of the female body. Both are ideal workouts for women at home without having to go to a gym.

Try these simple workout plans for women and see the difference within weeks as your body feels stronger and your muscles become firmer. Try both of them, and then choose the one you feel most comfortable with.

Workouts for women at home

Here is a simple 7 minute workout routine which you can do any time you’re free. Complete one round and take a break of 60-90 seconds, then do a couple more.

Do this workout for women 2-3 times a week on non-consecutive days.

7 minute workout plan for women

Workouts for women
 

This 7 minute workout plan for women is both easy and fun to do. Doing this workout routine consistently will build up your muscles and leave you feeling fit and flexible. Combine your 7 minute workout routine with the right diet to achieve a slim, fit and supple figure.

1.Over head squat:

These exercises target your core, upper back, and legs.

  • Stand with your feet shoulder-width apart and with your toes turned outward.
  • Raise your arms above your head shoulder-width apart. To help you keep your arms in position, you can try gripping a rolled up towel.
  • Squat as far as you can without letting your knees jut out in front of your toes.
  • Repeat 10-15 times.

2.Superman extensions:

These also target your core, lower back, and glutes

  • Lie down with your face to the ground and with your arms streched in front of you. Keep your elbows slightly bent.
  • Now raise your arms, legs and torso off the floor.
  • Hold the position as you bring your arms forward.
  • Repeat 10-15 times.

3.Scissor lunges:

This is an exercise routine for the lower body.

  • Stand with your feet apart and your hands interlocked behind your head.
  • Bring your left foot forward till your right knee almost touches the ground.
  • Then jump explosively and make a scissoring motion with both legs in the air.
  • Land with your right foot forward and your left knee touching the ground and repeat 3-4 times.

Gym workouts for women

4.Bird /dog:

This workout for women is designed to strengthen your core and lower body

  • Stand with your right foot raised a few inches off the ground and behind you, keeping your arms to your sides.
  • Now, raise your right leg off the ground and bring your left hand forward in such a way that your leg, hand and body are parallel to the ground.
  • Repeat with your left leg and the opposite hand.
  • Do this 5-6 times.

5.Mountain climb:

Target muscles: core and upper body

  • Form a plank with your body, with hands directly below your shoulders and feet together.
  • Bring your left leg forward towards your chest. Keep your stomach pulled in and your back straight.
  • Do the same with your right leg. Repeat 20-30 times.

6.Squat thrusts:

These are for your core and leg muscles.

  • Stand with feet together and arms to your sides.
  • Squat down and place your palms flat to the ground.
  • With your palms for support kick your legs backward and land in a plank position.
  • Jump back to the squatting pose. Repeat 10-15 times.

7.Pike walk/push-up:

These are workout routines for your core and upper body.

  • Bend over till your palms are on the ground in front of your feet.
  • Walk your palms forward and come to rest in a plank position.
  • Do a push-up.
  • With your hands in the same position, walk till you reach the starting pose.
  • Repeat 5-6 times

These gym workouts for women may be a bit tough in the begining, so take it
slow. Take your time getting comfortable with each excercise before you try doing it within the given 7 minute period.

Simple workout plans for women

workout plans for women

This is another set of routines that make up a great workout for women. The main idea of this workout routine is that you don’t need any fancy gym equipment to be fit. All you’ll need is your own body and the determination to do what it takes to get the perfect figure.

This is a complete head to toe workout routine. Do this twice to three times a week, with a break of one to two days in between.

Here are 5 simple steps to a strong, sexy and supple body.

The 5 step workout for
women at home

 

Step 1: Chair Pose Squat

This workout plan for women helps make your upper body, core, and lower body stronger.

  • Stand with your feet shoulder-width apart and hands to your side.
  • Squat till your thighs are parallel to the ground and it appears as though you are sitting on a chair.
  • Go back to the starting pose and repeat 8- 10 times

Step 2: Rock ‘n Roll Core

  • Get into the plank position with your forearms flat on the ground.
  • Without changing the position of your arms, twist your body to the left.
  • Do the same on your right.
  • Repeat 8-10 times

Step 3: Front lunges

  • Stand with your feet shoulder-width apart and hands to your side.
  • Lunge forward with your left foot till your right knee is almost on the ground.
  • Repeat it on your right.
  • Do this 8-10 times.

Step 4: Push-ups

  • Start from a plank position and lower your body till you are just above the ground.
  • Raise yourself using only your hands.
  • Repeat 8-10 times.

Step 5: Squat and jump

  • Stand with feet wide apart and toes pointing out.
  • Squat with your thighs parallel to the ground and low enough that you can touch the ground with your hands.
  • Now jump up explosively with your arms reaching skyward.
  • Repeat 8-10 times.

A good muscle gaining program for men and women alike is Jason Ferruggia’s Renegade Strength Club which helps build muscles fast. You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

Effective Bodybuilding Workouts

5 Effective Bodybuilding Workouts – Pick A Workout, Pack On Muscle

If you’re serious about packing on muscle, pick a workout that’ll help you do it.

To gain muscle, you need to pick the right training program. Effective bodybuilding workouts make the difference between effortlessly reaching your ideal physique – and failing miserably as you suffer and struggle to gain muscle.

There are different kinds of bodybuilding workouts to suit every preference and need. The challenge is in selecting the one that’s right for you. A program that is based on principles of muscle building will deliver better results than one which isn’t.

So read about these 5 effective bodybuilding workouts and see which one suits you best.

1. The 5 x 5 Program

 

Skinny Guy Workout Plan

One of the most effective bodybuilding workouts is the five by five program. This method of muscle building is based on 3 main exercises that are designed to build major muscle groups of your body. Each exercise is done for 5 sets of 5 reps each. If you want to, you can top this off by a few isolated sets of other exercises, though it isn’t part of the workout.

Advantages:

You’ll exercise more frequently with the 5-by-5 program and because the workout effectively engages the major muscle groups, your body will release more testosterone which helps bulk up faster. Expect to feel hungrier as you follow this workout program since it is extremely intense and burns calories.

Drawbacks:

A major limitation of the 5-by-5 program is that it isn’t suitable for beginners. Without experience, there’s a danger that you’ll overtrain and injure yourself. If you’ve been bodybuilding for around 6 months, then your body will be ready to take the stress of this effective bodybuilding workout.

Another disadvantage is that since this workout involves lifting heavy weights thrice in a week, you can’t combine it with any other sports training or athletics. This is only suitable for those who don’t plan any other exercise than this 5 by 5 workout.

Exercises:

  • Barbell Squats
  • Barbell Bench Press
  • Bent Over Barbell Rows
  • Pull ups
  • Side Lateral Raise
  • Sit ups

Various other combinations of exercises are also possible with this effective bodybuilding workout.

 

2. German Volume Training

 

Skinny Guy Workout Plans - Bodybuilding Diet

The next of 5 effective bodybuilding workouts is German Volume Training, which is similar to the 5 by 5 program but with a higher rep range (10 per set). The workout is structured to focus on 2 muscle groups every day, alternating every 3 days.

Advantages:

For experienced bodybuilders, the German Volume Training lets you build muscle mass very rapidly, provided you combine it with a bodybuilding protein diet. If you ignore your diet as you follow this plan, you’ll burn out quickly. For the best results, eat a high calorie diet.

Drawbacks:

This workout is also intense, leaving little room for any other exercises or sports training. Essentially, you’ll give up everything else you’re doing for bodybuilding to concentrate on this workout. You also need time to relax and recover from the sessions.

Another disadvantage is that this isn’t the best strength development program. Pure strength training is rooted in lower rep routines, while this one pushes you to a higher rep range.

Exercises:

  • Dumbbell Bench Press
  • Bent Over Barbell Row
  • Butterfly
  • Incline Bench Pull
  • Pick one compound exercise for each muscle group. 
  • Hit this hard with 10 sets of 10 reps each. 
  • Additional isolated exercises are optional. 
  • Keep the pace hectic by resting no more than 60 to 90 seconds. 
  • Due to the high reps, use a lower weight load for exercises. 
  • Take one day off in between workouts, and rest completely over weekends.

 

3. FST-7 Bodybuilding Program

Skinny Guy Workout Plans - Get Psyched Up

The next effective bodybuilding workout is FST-7. It is refreshingly different from other programs in not recommending specific exercises but instead offering guidelines. FST-7, short for fascial stretch training, aims to put stress upon fascia which encloses muscle fibers to promote muscle gain.

FST-7 workouts are effective because they boost delivery of aminoacids, minerals and oxygen to the muscle groups being exercised. 7 sets of 15 reps each for each muscle group ensures bulking up quickly. Breaks between sets are short, at 30 seconds or less. Weights used are lesser than with other workouts because of the higher reps.

Advantages:

The benefits of these effective bodybuilding workouts include flexibility with exercises and the option to focus on body parts you want to build up. Another advantage is that the higher reps speed up metabolic rate significantly which helps weight loss and muscle gain. As with any other workout, what you eat helps determine the effectiveness of this workout.

Drawbacks:

The biggest disadvantage with this otherwise effective bodybuilding workout is that you may struggle with recovery and therefore work out less often. But if you persist, you’ll find your body quickly accomodates to this routine.

Expect more soreness than with other exercise programs and adjust your schedule to prevent injuries.

Exercises:

  • Barbell Curl
  • Hammer Curl
  • Standing Biceps Cable Curl
  • Close Grip Barbell Bench Press
  • Seated Triceps Press
  • Overhead Triceps Extension
  • Seated Calf Raise
  • Standing Calf Raise

 

4. Split Training

Skinny Guy Workout Plans - Stick It Out

A fourth effective bodybuilding workout is a split upper/lower training program, performed on a 2 on – 1 off schedule. Each muscle group is exercised two times in a week.

Advantages:

This is a good choice for beginner weight lifters who want to build muscle mass. What makes it an effective bodybuilding workout is that you’ll get enough rest which is less stressful. Even for advanced bodybuilders, the total sets can be increased allowing for muscle gain.

Drawbacks:

There are few drawbacks to this nice and effective bodybuilding workout. It is adaptable to different schedules and requirements, with the only deterrent being that you only exercise 4 days in a week.

Exercises:

The split training workout is versatile and you can carry it out using different exercise combinations.

  • Barbell Squat
  • Dumbbell Lunges
  • Leg Extensions
  • Lying Leg Curls
  • Standing Calf Raise
  • Hanging Leg Raise
  • Dumbbell Bench Press
  • Bent Over Barbell Rows

 

5. Whole Body Workouts

Skinny Guy Workout Plan - Muscle Gain Equipment

The final pick of effective bodybuilding workouts is the full-body workout, which exercises all major body muscle groups with 3 exercises of your choice. You’ll do one exercise each for your quads, hamstrings, chest, back and shoulders.

Advantages:

Suitable for beginners, if they start with fewer reps and work their way up. Even advanced bodybuilders will find it good to gain muscle. Various combinations of exercises are possible, which gives variety and progress.

Drawbacks:

Because it exercises the whole body, this effective bodybuilding workout isn’t ideal to develop a certain part of your body. Such specialization workouts demand a different routine, and fitting it alongside a whole body workout can be difficult.

Exercises:

A good routine for this effective bodybuilding workout involves these exercises interspersed with 60 to 90 seconds of rest between sets.

  • Barbell Squat
  • Dumbbell Bench Press
  • Bent Over Barbell Row
  • Seated Barbell Military Press
  • Barbell Curl
  • Seated Triceps Press
  • Seated Calf Raise

So there you have a choice between 5 effective bodybuilding workouts. You can switch between them until you find your ideal program.

Whichever choice you make, be sure to combine it with a healthy bodybuilding protein diet and adequate rest periods for the best muscle gain outcome.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site