Helpful Advices On Six-Pack Training Plus Weight-Training Tips

SIX-PACK GUIDELINES FOR RESISTANCE TRAINING
1. Train one body part per workout. The one exception is the arms—you can train biceps and triceps together. Concentrate on contracting each working muscle.

2. Perform about three exercises per body part, with one set to maximum failure (and sometimes beyond) in each exercise.

3. Use explosive movements and focus on the eccentric phase (lowering or muscle-lengthening pan of the movement) with fairly maximal weights.

4. Workouts should last around forty-five minutes at the most. Use your full mental focus and concentration during lifts.

5. Take plenty of rest days. Many natural trainers tend to overtrain, which can in many cases be worse than under-training. Train smarter, not harder.

6. Perform lots of strenuous stretching before, during, and after the workout It may actually be uncomfortable sometimes to stretch this hard, but it really makes a difference in lean muscle mass.

FIVE WEIGHT-TRAINING TIPS

1. Use Free weights—Examples include barbells and dumbbells. These free movements work large muscle groups and also engage stabilizer muscles creating a more balanced body.

2. Use Machines—Examples include cables and pre-set machines in the gym. These help isolate smaller muscle groups like the biceps. They can help increase definition and muscle detail.

3. Breathing—It is very important to breathe properly while training and NEVER hold your breath during an exercise movement. The general rule is to breathe out all your air on the contraction phase (concentric) of a movement while breathing in on the lowering phase of an exercise (eccentric). So for example on bench press, you would breathe all your air out while pressing the weight up and breathe in while bringing the weight down.

4. Use a Spotter—A spotter is someone who watches you and can help you while you perform a movement. This is vitally important for safety reasons but a good spotter can also help push you to your limit while training. There is definitely power in numbers when it comes to weight training. Training with a few people can certainly add motivation.

5. Warm-Up—By doing some light aerobic activity about 5-10 minutes before weight training, you can help lower the chances for injury and allow your muscles to be better prepared for resistance exercise.

What follows is the Six-Pack weight training routine. The timing of the actual workout can vary, but I suggest cardio in the morning and weight training in the late afternoon. Some people prefer the morning for weights, as it matches up better with the individual’s natural circadian rhythms (i.e., higher energy and Testosterone levels}. Always consult a physician before starting any training program.

The routine is basically a ten-day weight training/cardio cycle. The premise of the plan is to train one body part per workout daily, except for biceps and triceps, which you will train together. Cardio is performed three times during that ten-day cycle. There are also two days off for rest during this ten-day intense training phase. Begin each workout with a ten-minute warm-up, such as walking on the treadmill.
Be sure to follow the exact routine outlined below. Beginners, or those who haven’t trained in a while, should use lighter weights and do moderate cardio (a brisk walk for thirty minutes! during the first two ten-day cycles.

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