Strength Training – Hypertrophy
The single-leg squat will give you a solid foundation.
Though you hardly notice it while you're walking, running or otherwise moving about, you spend much of your life shifting your weight front one leg to the other.
Lower you risk of injury (and improve athletic performance) by developing balance and strength in one leg at a time. The move? The single-leg squat. It is the toughest (and best) one-legged exercise around. Here's how to work up to it:
This simple work-out routine will help you to gain the muscle you want quickly and easily. Don't worry if you are on the skinny side because these quick exercises will have you looking buff, and feeling strong soon enough.
Four Week Plan
Perform these exercises over four weeks and concentrate on working the muscle group in focus. Do the workout three days a week, with at least one day of rest between sessions. Alternate exercises with the same number (1A and 1B, for example) until you complte all of the sets in that pairing. Only then should you move on to the next pairing.
During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers have provided a wealth of data on the strength exercise. Consider these 10 reasons to strength train:
1. Avoid muscle loss
Adults who do not strength train lose between 2.2 kg and 3.2 kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintain our muscle mass and strength throughout our mid-life years.
7:00 - Omelette made with four egg whites and one whole egg. Two pieces of wholemeal toast10:00 - Meal replacement shake providing 40 grams of protein13:00 - Tuna Salad. Fresh or tinned tuna on green salad with tomatoes, lemon juice, fat free mayonnaise16:00 - Protein shake drink with added creatine19:00 - Chicken or turkey breast with brown rice and broccoli22:00 - Small protein bar with 15 grams of protein