4 Compound Exercises For Total Body Power

4 Compound Exercises For Total Body Power

With so many different exercises available for you to do in the gym, and so many different pieces of equipment to try, it can be difficult to know where to start. Today I want to talk about the classic compound exercises that have been used by body builders and power lifters for years, and how you can create a simple and effective workout routine based on them.

What Is A Compound Exercise?

A compound exercise is a movement that works lots of different muscle groups at once. The opposite of a compound exercise is an isolation exercise, and these only work one muscle or set of muscles at a time. Compound movements work the body in a natural and effective way, not placing particular stress on one muscle or joint. They can be performed with varying weights, from really heavy weight and reps in the 10-15 range to build big muscle, or lighter weight and reps in the 15-30 range to increase strength and fitness in a gentler way. They also need a minimum of equipment too – all of the movements that we’re going to look at can be done with just a barbell and a bench.

The Routine

So here we have a training routine using only compound movements. I’ve designed this for all over strength and endurance without complexity. The reps are in the higher range so it’s not ideal for maximum muscle, but will increase muscle, power, strength and endurance for a range of sports. I’ve designed this routine to be done twice a week, and it should take less than an hour to complete.

squats for lower body developmentSquats

4 Sets of 20 reps

Works glute, quad, hamstring and calf muscles as well as core and lower back.

The time honoured squat is one of the most respected movements there has ever been. It’s essential that you get the technique right as it’s not as easy as some, but once you’ve got it figured out it’s the best lower body exercise that you can do. A proper fitness trainer who’s got qualifications from a company like CMS Fitness will be able to teach you how to do it right. Take your time and do plenty of warm-ups to make sure that you’re ready for the heavier sets. The squat works all of the leg muscles, as well as the lower back and abdominals as these are used to stabilize the body during the exercise. 4 sets of 20 reps is a great start in the big world of squatting!

bench press for chest and tricpesBench Press

4 Sets of 20 Reps

Works pectorals, triceps, front and side deltoids as well as core.

The bench press is another classic compound exercise – possible the most popular upper body movement that there has ever been. It’s mainly considered a chest exercise, but it also works the triceps and shoulders really well too.  Simply lay on the bench, grasp the bar with your hands shoulder width apart and then lower it til it touches your chest. pause briefly before steadily powering the bar back up until your arms are almost straight. 4 sets of 20 will give you a really good upper body workout that’s going to give you real results, but you’ll be avoiding the kinds of weight that can cause trouble with your elbows. You’re not going to be the next Mr. Olympia by doing bench presses in the 20+ reps range, but you’ll look toned and definitely bigger. It’s a great way to train.

shoulder pressShoulder Press

2 sets of 20 reps

Works front, side and read heads of the deltoid, triceps and core muscles.

The bench press does the chest and shoulders for sure, but the shoulder muscles used are mainly the front deltoid. Shoulder presses work the shoulder more effectively, and use all three heads of the deltoid muscle with emphasis on the front and side head. In conjunction with bench presses, the shoulder press will ensure even development of the entire shoulder system. As you’ve already worked the shoulder when doing bench presses, 2 sets of 20 reps is all that’s needed to round of the shoulder component of the training  using pushing motions. We’ll need a pulling motion to work the rear head of the deltoid, and that’s what we’re moving onto next.

barbell rowBarbell Rows

4 sets of 20 Reps

Works lats, rear delts, biceps, forearms and grip as well as lower back and traps.

Now we move onto the classic pulling movement – the barbell row. There are machines available that will help you to do this type of movement more easily, but in my experience there’s nothing like doing the exercise with a barbell. It’s harder because you have to balance yourself, but the advantage is that this works many other small muscles in the upper body. That’s the point of compound exercises too, so it makes sense to run with the idea! Simply lean forward with your upper body as close to parallel with the ground as you can and bend your knees slightly. Grab the barbell on the floor with a shoulder-width grip and then lift the bar and pull it up and into your sternum. Go slowly and make sure to keep your back straight without swinging the weight or cheating. You’re aiming for slow, consistent movements. Doing barbell rows will work your back and biceps really effectively and will also work the rear deltoid and forearm grip.

Conclusion

So there we go, a compound exercise routine that will work your whole body really effectively using only 4 separate movements and 14 sets. You can also modify this routine to suit different applications. Use less weight and do more reps for a more cardio vascular style routine, or use heavier weight and less reps for a more body-building style training programme. The movements can stay exactly the same – only the weight and reps need to change. Give this routine a try for a couple of months and let me know how you get on!

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Discounted Design & Print

The combination of an in house design team and wide format machines means that a print company could make you a truly excellent and unique discount banner printing. Luckily, this is a really popular combination of facilities at print companies these days, and even new companies starting their own websites ‘banners uk’ (website design services are great at this!) or whatever, are also incorporating the combination of designers and wide format machines in their business plan (a lot will be printing brochures with this setup!). With out a designer, print companies are reliant on customer artwork (which is often wrong, especially with colour banner printing as resolution is often insufficient), online design software (which the customers often can’t be bothered to use) or freelance designers, who often lack the flexibility to do quick amends because they are not in the building and easily contactable.

shutterstock_98453732So, if you’re designing a birthday banner, where do you start? Well, photos of the person in question are usually very popular. These can often be supplied as jpegs, or sometimes you’ll need to scan photos that the customer will provide. Either way, you’ll have something to work with pretty quickly. Wording can usually be as simple as “Happy 50th Birthday John” – and rarely much more than that. Colours should be suitable for the sex of the person, with pink (of course!) being very popular for girls and ladies. After that, a few nice patterns or some balloons, presents etc can be the finishing touch, and absolutely all you need to create a design that the customer will really love. Most of your designs can actually be quite similar, but because all of your customers won’t know each other they won’t know that their banner isn’t quite as unique as they might have thought! I don’t think that this is dishonest though – by adding their pictures and creating the text to their spec you are still supplying something great.

The chaps at Supaprint do a lot of Birthday banners and are proud to say that all of their banners are truly unique – it’s VERY rare that any elements are shared between designs. The designers say that this keeps their jobs interesting and keeps their design skills sharp – lucky for their customer! I’ve seen their design (for banners and flyers), and they are certainly some of the best out there. With their fast turnaround and competitive pricing, they are certainly one of the companies that you should check out. They do have a Facebook page, and they post a lot of their designs there – check them out and see what you think!

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Keeping Fit With These Amazing Fitness Tricks!

Anyone who has ever tried their hand at a fitness program knows the inherit difficulties and obstacles that can and will stand in their way. Fitness is a challenge but don’t be discouraged. It is something that with the right discipline and motivation anyone can do. This article will offer a wide variety of fitness tips, as would a good gym instructor course!

To maintain your fitness level for life, you must find forms of exercise that you enjoy. If you have to force yourself to exercise, you are very unlikely to exercise on a regular basis or to maintain your fitness level in the long term. By participating in enjoyable forms of exercise such as swimmingcycling, hiking, dancing, and playing enjoyable team sports, you can be fit and stay fit for life.

If you feel like you’re in a rut, try something new. Try a different workout or a different program – health and fitness courses are available online. Your boredom may be the result of the methods you are trying and you might just need something new. Switch up your fitness routines and you might discover something new that you enjoy.

Keep a nice upbeat pace when cycling. Try to keep your pace between 80 and 110 rpm. This will help you ride longer without becoming too tired since you are not going too fast. You can keep track of this number while riding by counting how many times one of your feet’s pedal hits the top in 10 seconds. Then take that number and multiply it by 6 to get your pedal rpms.

Try purchasing a pedometer to keep track of how many steps you take in a day. It is recommended that you should take 10,000 steps per day. If you are not getting this many in, you should work to increase the number. This can help you with your overall weight loss. It is also interesting to see how much you actually move during the day.

Learn what Kenyans do to train to run and win marathons. They train at differing speeds which pick up as their training progresses. You need to start slowly for the first third of the run, go at a more normal pace for your middle third, and then much faster for the last third of your run. Increase your speed by gradually starting off faster and faster, which will eventually increase all of your speeds.

While some worry and concern about successfully completing a fitness program is understandable don’t beat yourself up over it. The advantage of so many people having tried and failed is that there is a plethora of tips and advice out there to carry you to your goal. This article hopefully offered some of these. Free fitness instructor courses will help too!

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Think Green in Print

Recycled paperThe world of print has had to adapt quickly to the changed that industry in general has seen over the last 20 years or so. Paper is expensive to recycle so the printing companies resisted as long as possible, but eventually they realised that they were going to have to make ecologically sound inroads or risk falling out of favour with the world.

The first part of this was to begin using sustainable sources for the wood pulp. This seemed to make people feel much better about using paper. The forests that were being cut down were being replaced at a rate that meant that the supply would never run out, as long as the demand didn’t increase past a certain point. This didn’t seem too hard for the industry to organise, and possibly the advent of the internet and the slight decrease in the print industry helped this somewhat,

Still, this wasn’t enough for the market and recycled paper was still in demand. The problem here is getting the recycled paper to be of as good quality as the original stuff. it’s ok for newspapers etc where the quality of the paper is not paramount, but for full colour printed banners and other premium print products this was something of a problem. There was a lot of pressure from the flyer printing industry, and over the years the recycled paper has got to be just as good as the regular stuff. The only problem is that it is still more expensive and in the discount print industry the cost of the paper is a big part of the expense involved in any print job. When you set your flyers printing on a digital machine, the two principal costs involved are the paper and the ink. Still, because of the popularity of green issues, recycled paper does have something of a cache and is seen as a premium product that in most cases can be sold for a little more to offset the increased cost.

Many companies only print on recycled paper as part of a wider ecologically friendly scheme, and this slots in nicely with everything else that they do. As long as the price increase can be accommodated, printers are generally happy to stock the paper if they know that there is sufficient demand for it. Small, short run specialists might struggle here, but bigger (primarily litho) print companies will have no problem selling the new recycled paper stocks. Of course, if you only print on pull up banner material none of this is going to matter!

It’s great news for the print industry!

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Office Lunges For Better Legs

Lunges are a great leg exerciseThere’s one exercise that’s great for legs, and that’s the lunge. It effectively works all the different muscle groups in the legs and you can easily vary the difficulty level too. So what is a lunge, and how do you do one?

Well, start off walking in a straight line with your arms by your sides. Lengthen your stride. Then, as you walk bend your front leg so that your thigh is almost perpendicular to the ground. Your trailing knee should almost touch the ground. Walk along like this, and you’re doing lunges! You’ll feel the muscles in your bum, thighs, hamstrings and calves all working together. You’ll soon work out how to make them harder or easier too – start off doing them easier to warm up and then progressively get lower and lower to make them more challenging. Online personal training courses from companies such as CMS Fitness will back up my claims I’m sure – I’m not making this up!

So why do lunges instead of the more regular squat? Well, if you’re not using weights the lunge can be a more challenging exercise because you’re effectively lifting almost all of your weight on one leg, as opposed to two with the squat. They can be made easier than the squat too if needed, because you can vary the depth of the lunge. The lunge also works more muscles as well, and is easier on the knees.

I suppose the other benefit is that you can lunge while you are moving about too! If you’re at work and you want to get a bit of leg training in, simply lunge around the office. It’s easy to do a dozen on the way to the photocopier or toilet, and if you do a few whenever you’re away from your desk it can add up to a great leg training session over the course of the day. Of course, your colleagues will probably laugh at you, but you don’t care about that, right?

I find that lunges are great at counteracting the effects of a sedentary job. I used to get backache from sitting down all day at a desk, but since I started doing lunges in the office I don’t get any problems whatsoever. When combined with office pushups (against a work surface) and office pullups (using a railing or similar) the lunge is a great part of a total body workout. Of course, lunges also work the core muscles too, because you have to balance yourself as you do them. Lower back and abdominals are brought into play and this can only be a good thing!

Give them a try and let me know what you think!

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Easy To Use Sites FTW!!

web designer job description

Most people will use the internet in this particular era, at some point or another. From pensioners to children, it is a part of our everyday life nowadays and it will probably never go away. It goes without saying that the world wide web is amazingly handy – it should be the very meaning of helpful! Whatever you need to know, anything you want to look at, it is only ever a couple of clicks away. You are able to talk to folks on the other side on the planet, communicate via email, play games, get directions, watch free movies online and listen to audio – there really is anything you could need. Say you are in a music group or you have your own company and you want to add information regarding yourself to the net. On the subject of your personal location upon the internet you have a number of possibilities. There are several sites on the web which you could build your own web page at no cost, and those are ideal for a lot of uses. To have an electronic mail address that matches your site, and to be in complete control of the way it is visually and functions you’re going to require a proper web designer to make a website for you.

Getting a web developer is often confusing, but let me just say if you’re conducting a search on the internet it is probably well worth looking at search terms just like “web design wakefield” because this will have a tendency to show appropriate results that may direct you in the right direction! And so, when you’ve found somebody it is onto the development stage. At this stage, a web-based designer will probably inquire what you want on the website, and this is when you should move back and consider carefully. The attraction is usually to over complicate – it’s human nature. This is mainly a terrible idea though. Web pages need to do a task – this is just what they’re for. This really is their main attribute. An internet site . is primarily to keep information and facts in a fashion that is easily identified and visitors must be able to do that without any bother or hassles.

Online users will simply click away from your web site if they really don’t discover what they need immediately because most of them have very short attention spans. Overlooking any design options that you select, the menus need to be obvious and simple to follow. Selection tools should be clearly noticeable on every single web page, and also the homepage ought to provide an indication of the items the entire web site holds. Try to keep page loading times down and do not have way too many elaborate Flash animations or animated GIFs – stuff that were once popular have recently started to look outdated and amateurish. Companies with an up to date design style, such as Redwall, are going to stay well away from this sort of thing so you really needn’t worry.

Should you go through the websites belonging to the greatest enterprises on the planet you’ll see that significant amounts of them are rather simple indeed. They already know 99% of individuals that come to the site are sure to learn what they want straight away – and like every superior service, this keeps clients and enthusiasts returning for more.

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Home Business Startup

Running a home business is an exciting venture. It can be a little scary, too. There are so many things to learn and to coordinate. You have to figure out a daily routine, keep improving your skills, and take care of lots of paperwork. The helpful tips in this article can make these tasks and many others a lot easier for you.

Many people think that they can start a business at home with nothing and make it work. While this might be the case sometimes, you should always have an emergency fund and an investment set aside, to help grow your business and offset any sudden emergencies. A good business has a good cushion, and does not red line its way to the top. One way to help with that is to invest in solar power – solar energy panels barnsley can help with this, and it can keep your costs down in the long run.

Participate in trade shows that focus on your particular product or service. Trade shows provide a great way to network with others in your industry. It is also an effective way to promote your business to many potential customers by providing you with a setting to demonstrate your product or service. Solar panels Barnsley often attend these shows!

Put important information about your home business on the first page of your web site. You do not want it to be difficult for potential customers to find what they need to order from you. Talk about why your product is valuable and give a description of the item. Have a way for them to directly connect to your ordering information right from that page. You will need a simple but effective ecommerce website design to make the purchasing process as easy as possible for your customers.

It will always be challenging trying to run your business from your home. However, many people do it and make a success of it every day. You can make a go of it, too, if you learn the tricks that help things run more smoothly. Start applying the pointers provided in this article today, and make your home business experience an enjoyable one. Don’t forget – solar heating panels barnsley may be able to help your business keep it’s running costs as low as possible!

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Banners/Signage

I started to wonder today whether people really know what are advertising banners. It’s a term we all use in the industry, and so many people buy and use them, but yet I often use the term ‘banner’ or ‘banner prints’ and people aren’t really sure what I’m talking about.

Let’s start with the raw material itself – PVC banner. This stuff comes on rolls, usually 50m in length and is available at varying widths with seemingly the most popular being 5ft. Banner material is essentially rubbery plastic sheet, but with a woven mat of fibres moulded into its core. This makes the banner waterproof and incredibly strong.

A banner maker will normally use a solvent-type printer to put the design onto the banner material. Solvent inks are aggressive and eat into the banner material, making the print much more scratch resistant, along with the UV resistant benefits of industrial quality solvent printing. You need to find a company with a wide-format machine, as you can’t produce these on a standard digital machine, the kind that companies who offer a flyer printing service would use.

Once printed, the banner is taken off the machine and unrolled from the take-up roller, and laid flat on a table. Every cheap printer has different methods of finishing, but a hem is almost always used. The edge of the banner is folded over and specialist double-sided tape, or indeed machine stitching, are used to make the hemmed edge. This makes a banner look neat and adds durability.

The banner now needs fixings of some kind, so that there is some way of fixing it to a wall, fence, gazebo or any other structure. Eyelets are by far the most popular method here, and give a really flexible way of fixing the banner. Eyelets are punched through the hems at regular intervals and this can be done in a couple of ways. Most custom exhibition stand printers use a hand-press, but as companies do more and more a pneumatic press is often employed. If you want something a bit fancier, you could go with a trade show banner stand- free standing, complete with lectern, halogen lamps, carry case, everything.

So! The banner has been printed, hemmed and eyeleted and is now ready for despatch by the print company. PVC material doesn’t like being folded (it will crease) so banners are often rolled around a cardboard tube before being wrapped in bubblewrap and sellotape. This protects them nicely and allows them to be shipped with minimal risk of damage.

When you receive your newly printed banner, you might be wondering how to fix it up and this is a question that printers get asked all the time. My advice is to get some hooked bungees from Halfords – these are great for fixing to fences, railings etc, especially in the short term. Cable ties are a better long term proposition though and give a really string fixing. If you’re fixing flat to a brick wall (and banners can last a LONG time if fixed like this) you’ll need to drill for Rawlplugs and screws, whilst using large washers to stop the screw from going right through the eyelet.

So that’s it – printed, hemmed, eyeleted and fixed. Aren’t banners neat?

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • LinkedIn
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS