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Sandra Prior asked:




Target your upper and lower body, and core, for a total-body workout

This program consists of three sections: upper body, lower body and core conditioning. They’re functional exercises, designed to harden the joints and muscles of sailors in preparation for long voyages. But these moves will also help you become stronger, leaner and have better muscle stamina. Add them to your existing workout, doing three sets of 12 to 15 for each side of each movement.

Upper Body Functional Training

Double-arm pulls

Function: Boosts a sailor’s ability to hold rails and pull lines.

 

Your benefit: Wrist, arm and back strength, as well as engaging your core muscles. Find yourself a cable crossover machine, and place two handles on the bottom of the machine settings. Stand with your feet shoulder-width apart, and choose a light weight. Start by pulling the handle in a straight line until your hand reaches your shoulder level. Then repeat on the other side. Aim to keep constant control, as the pull should always be a smooth movement without any swinging or arching of your back.

Bosu-balltwist

Function: Improves a sailor’s balance while working in rough seas, moving gear on deck.

 

Your benefit: Stronger back and core muscles. Using the cable crossover machine again, sit on a Bosu ball with your feet off the ground. Attach a rope handle, and grip one end with both hands towards the end. Pull this end to your left side, twisting at your hips, but keeping your head straight with your eyes looking forwards and your legs parallel off the ground ahead of you. Pull until your hands are above your head, and then repeat on the other side.

Modified Superman

Function: Enhances balance and all-over-body strength. Improves the core’s ability to stabilize as well as proprioception.

Your benefit: Improved back and abdominal power and flexibility. Get into a push-up position with you feet spaced wide apart. Lift one of your hands off the ground and straighten it under your chest in the opposite direction. Keep your hips in the same position, and then repeat the exercise on the other side.

Lower Body Functional Training

 

Squats with medicine ball

Function: Builds leg strength and balance to help when pulling in sails.

Your benefit: Explosive leg power and better leg muscle coordination. Bend at your knees until they form a 90-degree angle, while keeping your back straight and your glutes extended backwards. Hold a medicine ball above your head, and vary its position with each repetition (hold it to the left, to the right, in front of you and above your head).

Lunges with medicine ball

Function: Builds leg strength and balance for moving around on deck.

Your benefit: Improved leg strength and core power. Similar to the squat exercise above, you need to hold the medicine ball in different positions to test your body in different ways. To perform a lunge with good form, start in a standing position and take a big step forwards. Don’t let your knees bend over your feet – you should be able to see your toes if you look down. Hold a medicine ball above your head, and vary its position with each repetition (hold it to the left, to the right, in front of you and above your head).

Abdominal and Core Functional Training

High to low extensions

Function: Improves the sailor’s ability at pulling the sails down.

 

Your benefit: Enhanced core, back and leg strength. Stand with your feet wide apart, facing forwards, roughly a meter-and-a-half away from the cable crossover machine while holding the single handles. From an upright standing position with your arms extended in front of you, pull the handles down quickly and smoothly to a point just to the left of your feet. After moving back to the starting position, repeat the exercise, but pull the handles to a point between your feet. And for the third variation, do the same exercise but move it to a point to the right of you feet.

Weight ball throw

Function: Replicates the throwing of gear on-board the boat.

 

Your benefit: Build up core strength. Stand with you feet slightly wider than shoulder-width apart, and throw a medicine ball to a partner, or against a wall. Catch the rebound and repeat the process, all the while placing the work emphasis on your core muscles. Swop sides to throw and catch the ball from the opposite direction.



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Rory Wilkinson asked:




It seems like everyone has a method or an idea for building muscle. However the problem is that most of these methods and ideas simply don’t work. There are many bodybuilding myths and misconceptions out there that could be stopping your ability to gain muscle mass. Here are 5 tips, from a genuine muscle building expert that will teach you how to get ripped fast. Follow and apply these tips and techniques.

Ok, let’s get started building muscle

1.    If you really want to get ripped fast then you MUST do the two “Animal exercises”. The two “bad boy” exercises that bodybuilders all over the world swear by. The squat and the dead lift. These two exercises create a good amount of pressure and tension on the body resulting in large hormone level spikes. These spikes are great for building muscle. Furthermore they concentrate and work a large proportion of the body including the shoulders, chest, back and core muscles. Incorporate these exercises in your workout routine and you will see great results quickly.

2.    Spend less time in the gym! A lot of people spend far too long in the gym working at a minimal rate. Instead spend less time in the gym but increase your intensity. This can be done by hustling between exercises, keeping your rest periods honest and working out like a “barbarian”. You may find to start off with, that you feel out of shape. This is good. It means that you are actually working and gaining the benefits.

3.    Have a good diet and incorporate the right supplements.  If you want to learn how to get ripped fast then you must put the right things into your body. Eat about 6 meals per day consisting of at least 3 whole food meals (e.g. Not protein shakes). A good combination of proteins, carbs and fats for maximum muscle growth is 45% carbs, 35% proteins and 20% fats.

Ok so now you have 3 good tips for building muscle. Of course, this is just the tip of the iceberg.

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Rory Wilkinson asked:




I don’t think there’s a muscle builder out there who doesn’t want to know how to build muscle quick. The problem is however that most people don’t know how to do it. The good news is that these 5 tips will help anyone build muscles quick (even if you are a skinny hard gainer) safely and effectively. Furthermore they don’t require spending hours upon hours in the gym.

Ok, so let’s get started building muscle.

1.    Never complete more than 10 reps per set. More than that and you are not emphasising the muscle fibers which allow for maximum muscle growth. Increase the size of the weight and perform less than 10 reps on each and every exercise.

2.    Actually reduce your workout time. Perform more work in less time. Some people believe if they stay in the gym for hours then they must be building muscle, however if you are having large breaks in between each set then there is no point. Move away from your comfort zone and don’t be surprised if you start feeling a bit out of shape, this just means that you are working. Your fitness levels will improve and you will start to build muscle quick.

3.    Perform one exercise per muscle group instead at hammering away at one muscle group and destroying it. Your goal is to improve on your workout each time and then allow the muscle to rest and grow.

4.    No more than 3-5 sets. Except if you are using anabolic steroids or have very good muscle building genes. However If you are a hardgainer and are performing more than this then your intensity is lower than it should be. Only by improving on your last workout are you sparking your muscles into growth.

5.    Every 2 weeks increase your strength by 5% at least. Too many people simply continue the same workout program each and every week without the concept of progress. If you are not putting any stress or strain on your muscles in the way of increasing the weights or reps, how are you supposed to gain any muscle? Focus on about a 5 % increase every 2 months. That way in 6 months you should be twice as strong as you are now. E.g. – If you are benching 140 lbs now aim for 280 lbs within a few months. This is one of the key ways to build muscles quick.

Ok, so now you know these 5 tips on how to build muscle quickly. Will you apply them and start to reap the benefits or will you follow what everyone else is doing and not see any results. The choice is up to you.



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