apartment workout no weights

What is the best at home workout for abs and pecs?

I've been doign basic workouts at home because I cant get to the gym that often and I don't own any dumbells. I do pushups and situps and pullups. I was wondering if there are there any workouts that I can do that would help me increase my overall workout routine?

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A poorly conceive muscle mass routine will only lead to minuscule gains, therefore it’s very important that you focus on getting your training routine right so you may stand to reap the greatest gains in muscle size and strength. Now, before I start my take on planning effective muscle building workout routines, I would like to point out a couple of mistakes often made by weight training newbies:

1. Subscribing to the idea of more training volume equals more muscle mass. I fell for this too back when I first started lifting weights. Training a particular muscle group (often the showy ones such as the chest and biceps) more than once a week and performing way too many sets for each specific muscle group. This sort of training habit would only lead to overtraining and possibly muscle injuries as well.

2. Selecting exercises that do not stimulate maximum muscle fiber recruitment. I’m talking about isolated movements like the dumbbell flyes, barbell or dumbbell pullovers, as well as machine exercises. I’m not claiming that the aforementioned are worthless or anything as they all have a place in your workout regime, but in order to recruit muscle mass as quickly as possible, look no further than compound, free-weights exercises. Always keep in mind that the best muscle mass routine has to incorporate heavy, compound movements, otherwise your may end up with extremely poor muscle-building results.

Alright with that out of the way, let’s go over on how you can plan muscle building workout routines that can make noticeable changes to your physique in about 6 – 8 weeks (combined with proper mass gaining diet, of course). I believe that the following routines will serve well as a guideline for you to construct your very own workout plan.

Day 1 (Monday or Tuesday) - Legs

Quadriceps – 2 sets of heavy Barbell Squats and 2 sets of Dumbbell Lunges (5-8 reps)

Hamstrings – 2 sets of Barbell Stiff-Legged Deadlifts and a single set of Seated leg curls (5-8 reps)

Calves – 2 sets of Dumbbell calf raises (8-12 reps)

Day 2 (Wednesday or Thursday) – Chest, Shoulders and Triceps

Chest– 2 sets of Flat Dumbbell Bench Press, 2 sets of Incline Barbell Bench Press and 1 set of Chest Dip (8 -12 reps)

Shoulders – 2 sets of Arnold Press (5-8 reps), 1 set of Front Dumbbell Raise and as well as 1 set of Standing Lateral Raise (8 -12 reps)

Triceps – 2 sets of Close Grip Bench Press and 1 set of Dumbbell Triceps Extension (5-8 reps)

Day 3 (Friday or Saturday) – Back, Biceps and Forearms

Back – 2 sets of Barbell Deadlifts, 2 sets of Chin-Ups, 1 set of One-Arm Rows (5-8 reps) and a single set of Dumbbell Shrugs (8-12reps)

Biceps – 2 sets of all-time favorite Barbell Curls along with 2 sets of Incline Dumbbell Curls (5-8 reps)

Forearms – A single set of Barbell curls and a set of Zottman Curls (5-8 reps)

As you can see, structuring an effective muscle mass routine isn’t difficult at all and involves the following key considerations: lift heavy weights using low reps and sets, proper exercise selection, and adequate rest between workout days for optimal muscle recovery. I’ve made some decent gains thanks to the above muscle building workout routines.

Eugene Armand

Jumping rope is one of the most familiar activities for children. Even though as children we love it, most of us give up the sport as adults. Yet it has many benefits. It is good for your cardiovascular fitness. It trains various muscle groups across the body, both lower and upper. It improves your general coordination and agility. It is also a very efficient type of workout in that it burns a lot of calories per unit time. For people who are short on time and yet want to burn off calories, jumping rope can be really effective.

Many people want to introduce regular exercises into their daily routines but for some reasons have not managed to do so. Some are short of time due to workload and can't work out in a gym. Others live in a small apartment and don't have the space for the usual types of cardiovascular equipment like treadmills. Yet others do a lot of work-related travel and hence find it difficult to start any regular serious cardiovascular exercises. The good news for them is that there is a fitness gadget called ropeless jump rope that will solve their problems.

The ropeless jump rope, as its name implies, doesn't come with a rope attached. The first time you hear it, it sounds a little strange, a bit like a contradiction. However this product does exist. Basically it is a fitness product, consisting of two handles, designed for its users to mimic the actions and movements of exercising with a traditional jump rope. Simply hold the handles and turn the wrists while you jump. Since there is no rope swinging about, exercising with it requires very little space and there is no risk that the rope might hit or break some things when you are exercising indoor. It is highly portable, so you can use it anywhere, anytime you feel like doing some exercise. It also has useful features like calorie counter, stop watch and number of jumps counter. You can also switch on a snapping sound to help you maintain your rhythm while you are jumping. For additional challenge, different removable weights can be inserted into the handles.

This fitness gadget can help you get into shape, improve your endurance, shed unwanted pounds and train for a stronger and healthier heart. There is one extra benefit worth mentioning here. In contrast with a traditional jump rope, you will not ever get tripped up by the rope!

H. Y. Wong

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