Ashwinkumar Rahate, Author at GOQii

July 3, 2015 By Ashwinkumar Rahate 3 Comments

Secrets of Muscle Building

Most people whom I have come across in gyms want to only build muscles. But, after certain period of time the body stops giving results. In short, there is absolutely no improvement or change in the muscles and the body is just the same. In fact most end up losing muscle mass and seeing these results one gets de-motivated and stops going to the gym.

One needs to overcome such situations. I strongly believe in the statement, ‘losers never win and winners never quit’. So don’t give up and ahead with the following muscle building strategies

Scientific Workout Routine for Weight Training:

Scientific workout routine is very essential for muscle building. It should be a good combination of primary muscle group as well as secondary muscle group. Here, I would like to give the example of shoulder workout followed by the triceps workout. Every compound movement for the shoulder exercise, the triceps are working. So apply this formula to other muscle groups as well such as the back and biceps, chest and triceps.

Always start exercise with compound movement and end with isolation movement: In compound movement more than 1 joint are involved where as in isolation movement only a single joint is involved. We can start with the chest exercise with press movement and end with fly movement. In press movement, the muscles of the chest, shoulders and triceps are involved. The fly is the isolation movement here we target only the chest muscles.

Never neglect Cardio and Stretching

Cardiovascular exercise is very essential for muscle building. It helps to recover the muscle tissues. It helps to provide maximum oxygenated blood during the exercise. Instead of neglecting the cardio go for the no impact cardio exercise like elliptical or cycling. Good static stretches after workout will ensures the recovery of your muscles in the shortest possible time.

Nutrition

Balanced nutrition is very essential for muscle building. It’s applicable to one and all and not only to those who want to build the muscle. Try to consume healthy meals in regular intervals of 2 to 3 hours. Nutrition involves regular intake of breakfast, lunch, snacks, dinner, Pre workout meals and post workout meals and other meals.

Rest and recovery

Good rest and recovery ensures you good fat loss and muscle building .Muscles are growing during the rest and recovery .Whichever muscle and tissues utilised in a day get repaired during sleep and rest .

All the above guidelines will help you the maximum muscle growth.

June 3, 2015 By Ashwinkumar Rahate 2 Comments

It’s important to know the types of sets in weight training

While doing weight training we perform sets of each exercise. The set refers to the several repetitions of the exercises and repetitions refer to the number of times you perform a specific exercise. While, designing the weight training program it is very essential to decide how many sets and the repetitions.

Following are the different types of sets

Straight Sets:

This type of sets is usually performed by the beginners. In this type, the sets and the repetitions are reaming the same. There is no change in lifting the weight as well.

The example of the Straight Set is performing 3 sets with 15 repetitions of a particular exercise. There is no change in lifting weight.

Compound Sets :

Compound sets refer to targeting two exercises with the same muscle group. Example of Compound set is performing bench press dumbbells with dumbbells fly. Bench press dumbbells will target the Pectorals major while dumbbells fly focuses on the sternum pectorals.

Supersets:

Supersets means paring 2 exercise that work opposite muscle groups. The example of the superset is Dumbbells Chest presses followed by lats pull down. Here the Chest and the back are the opposite muscle group.

Tri Sets

Three different exercises performed back to back without any pause is known as a Tri sets.

The example of the Tri set is Bench Press followed by the dumbbells fly and push ups.

Drop Sets

In the drop set method the trainee starts with the heavy weights with low repetitions after that reduce or drop the weight and perform the repetitions (reps) till failure. For example the trainee may start peck fly with 200 lbs with 5 reps. In the next round 180 Lbs with 8 reps, The next round 150 Lbs with 10reps. The next round 130 Lbs with 12 reps. And the last round 100 labs with 10 reps.

Giant Sets

A series of 4 to 6 exercises done with little or no rest between movements and a rest period of 2-3 minutes between sets, often performed on either 2 opposite muscle groups like biceps and triceps or on a single body part.

Example:

Giant Set for the Chest:

Incline Barbell Press (4 to 6 Reps)
Decline Barbell Press (4 to 6 Reps)
Machine Chest Press (4 to 6 Reps)
Peck Deck Fly (4 to 6 Reps)
Floor Dips (4 to 6 Reps)

Pyramid Sets

It refers to the starting the first set with the lighter weight with more repetition. Gradually the trainee increases the weight and lower the reps. The rest between the sets depend on individual goal.

For Example:

Performing Leg Press

1^st Set for 100 Lbs with 15 reps

2^nd Set for 150 Lbs with 12 reps

3^rd Set for 200 Lbs with 10 reps

4^th Set for 250 Lbs with 8 reps

5^th Set for 300 Lbs with 6 reps

6^th Set for 350 Lbs with 4 reps

Reverse Pyramid Sets:

It is just opposite of pyramid sets. It refers to the starting the first set with the heavier weight with less repetition. Gradually, the trainee reduces the weight and increases the reps. The, rest between the sets depends on individual goals.

For Example

Performing Leg Extension

1^st Set for 200 Lbs with 5 reps

2^nd Set for 180 Lbs with 8 reps

3^rd Set for 150 Lbs with 10 reps

4^th Set for 120 Lbs with 12 reps

5^th Set for 100 Lbs with 15 reps

6^th Set for 80 Lbs with 18 reps

These are all different types of sets which are used in weight training program. We can choose the type of the set as per the Goal.

May 7, 2015 By Ashwinkumar Rahate 3 Comments

How to Breathe Correctly During Weight Training

Exercise is essential for good health. In exercises we often give importance to the workout pattern, form and technique as it enhances the performance. Today, through this blog I would like to focus more on the breathing technique during Weight Training

Weight training is subject to moderate or high intense workout. When we exercise at the end of every set the muscles lack enough oxygen and lactic acid is produced. In a short, we are unable to do more repetitions or exercise with more weight. The universal method of breathing during weight training exercise is opposite of gravitation- exhale means lifting the weight or pulling the weight and breath out and when we come back to the starting position inhale or breath in .

Here I would like to give 2 examples

First Example is a bench press:

Bench press is known as a pushing movement of exercise. Here we are pushing the barbells or the dumbbells opposite of the gravity so we need to exhale while pushing it up. And while we bring down the barbell or dumbbells towards gravity inhale.

The Second Example: Lat Pull Down

Now we are focusing on the pulling movement. The name of the exercise itself tells us this is the pulling movement of exercise

When we pull the Lat Pulley bar down we need to exhale because weight is going up during this phase remember opposite of gravitation exhale. Again coming back to the starting position inhale.

There are benefits of breathing right while exercising. Some of these benefits include boosting energy levels as well as metabolism. We can do our exercise with more weights; correct breathing will help us to improve our posture.

March 11, 2015 By Ashwinkumar Rahate 6 Comments

Are you wearing the right shoes to the Gym? Importance of Gym shoes

How important are shoes for any outdoor or indoor activity? Seldom do people realise that shoes –and that too and the right shoes are the mainstay in any sporting activity.

I have always seen when people go to work out in a gym, most of their focus is on getting the right attire. Their shorts, tights, track pants, t shirt etc.. but, to get the right shoes is the last priority or not a priority at all. This is absolutely wrong.

According to me the most important of all gears for a gym workout is the shoes. Let me explain to you why Gym Shoes are important for the workout.

Immunity

As a fitness professional, I insist gym goers to use separate pair of shoes for the workout. The basic reason for this is not only the hygiene factor but, also its related to our immunity! Shocked?

Now the big question that has probably cropped up in your mind after reading this is how is that I am relating a separate gym shoes to Immunity? What is the relation between immunity and shoes hygiene? The answer to your query is plain and simple. When we are working out, our immunity level drops and if wear the same shoe that we wear outdoors it’s unhygienic. This unhygienic shoes cause infection and there will be greater chances of falling sick.

Safety

One of the reasons for wearing shoes in fitness centres or gym is safety. We cannot possibly run on the treadmill without shoes. Secondly, we tend to roam in the gym fro one area to the other. In the area where free weights and dumbbells are there its safe to be wearing your shoes and entering here so as to avoid any kind of injury such as the weights falling on your feet etc..

Weight Training Exercises

The Specific shoes for weightlifting will help to perform the power training like squats and deadlight like exercises. It is not a good idea performing weight lifting exercises in other sport shoes like running which will result in muscles not only not getting trained correct but, there is a great possibility of injury to the knees as well as your ankles.

When you wear the right footwear for the activity, you will be confident and that confidence will boost your performance .The performance in the way of targeting your muscles core efficient, adding more weight in your exercise like squats and dead lift etc

I insists do your workout in proper Gym Shoes