Hey Fit Fam!
Here’s your Friday dose of what’s going on in DMP Fitness World!
DMP Fitness: Chain Workout Series ⛓️
Part 2
"Make Your Wall Balls More Athletic and Metabolic with Chains"
If you haven't seen Part 1 yet.. the link is in the comments 👇🏾
💪🏾🦵🏾Wall Balls are a great total body and metabolic conditioning exercise that emphasizes the deltoids and the entire leg muscles.
🎚️If you're ever doing Wall Balls and the medicine ball isn't challenging enough, adding chains can give you the resistance you need to take your workouts to the next level.
🌪️Also, the chain hanging and swaying as I perform the movement is a form of "Chaos Training".
⛓️ Where my body has to perpetually adjust to the unpredictable movements of the chain.
⚖️This is a great exercise for any athlete that has to maintain balance and control while an opposing player tries to throw them off.
💥💥💥Today I did 3 sets of 15 reps for a fantastic, athletic, and metabolically demanding exercise.
👌🏾See you next time for Part 3
Black Magic Supply - 13 Bodybuilding Tips For Beginners
Hey!
If you're new to bodybuilding, the bodybuilding tips listed below will be a wonderful place to start. These tips can be beneficial to your muscular mass, joint stability, and cardiovascular health. Begin slowly and safely to develop a beneficial regimen that will allow you to enjoy bodybuilding for many years to come.
1. Use a combination of free weights and machines.
There will always be a debate in the fitness community about weather free weights or machines are better for building muscle. The truth is you need both. It may be easier to adjust your body to do certain exercises with free weights, but machines can be easier to allow your body to focus on certain muscle groups especially when you don’t have to un-rack and re-rack a free weight bar.
2. Perform compound movements before you perform single-joint movements
While you may be tempted to do all of the heavy-weight workouts you see in fitness magazines or on websites, one of your first bodybuilding advice should be to stick to the basics.
Squats, deadlifts, chest presses, shoulder presses, and horizontal/vertical rows should all be included first in your workout routine. These compound movements will cover the smaller muscle groups “most” of the time. Do single-joint exercises like curls and extensions at the end of your workout to enhance what the compound movements don’t cover.
3. Create a plan and stick to it.
To be effective at bodybuilding, you must stick to a rigid schedule and stick to it religiously. Request a program from a personal trainer or an advanced bodybuilder that outlines the specific exercises you need to execute, the number of sets, and the reps each set.
To build a weekly regimen that will lead to additional muscle gain, you must know exactly what you will perform in each training session before you enter the gym. You can avoid injury and overuse by knowing what you're doing on a given day and what arrived the day before.
4. Don't go to the gym every day.
If the individual who created your program knows what they're doing, your weekly regimen should consist of three or four workouts. You don't need to train more frequently than that as a beginning. This can result in overtraining and burnout, which can lead to debilitating ailments, so pay close heed to this bodybuilding tip.
Remember that when you undertake a bodybuilding routine, you can cause muscle damage which does not allow your body to grow new muscle and it can actually decrease muscle mass. Depending on what your workout split is, take at least one day off between workouts.
5. Work out each muscle group once to twice a week.
This, again, depends on your workout split. Too many days at the gym won't help you gain weight, but neither will too few workouts. To see real results, you must work each muscle group at least once each week. You should try increase the amount of “mechanical tension your muscles produce every week or every other week to keep your body challenged and allow it to continue to grow muscle.
6. Learn proper form
While you may be tempted to lift as much as you can, you should begin with less weights and master proper form for each exercise. If you go to the gym, you can usually find trainers who will demonstrate proper form for specific activities. Consider hiring a personal trainer for one or two weeks to get you started if you need more help.
Once you've mastered proper form, you'll be able to continue pushing yourself without going too far if you follow the other beginner bodybuilding advice.
7. Increase the weight gradually
After you've mastered the proper form for each exercise, gradually increase the amount of mechanical tension your muscles create. Keep track of how much weight you lift on each exercise and increase your workout load by raising the weight, increasing the weight, increase the reps or sets, or using isometrics. This will boost your strength and help you grow muscular mass.
If you stay at the same level of mechanical tension too long, your body will become accustomed to it and will not gain muscle, thus it's critical to continuously challenge your body.
8. Consume a High-Protein Diet
When it comes to muscular growth, protein is crucial. Chicken, fish, eggs, milk, beans, almonds, and some vegetables all contain large amounts of it. For the best outcomes, most experts recommend at least 1 gram of protein per pound of body weight. If getting enough protein each day proves tough, consider adding a protein smoothie to the mix.
9. Consume a Caloric Surplus
To gain muscle, you must consume more calories than you expend[2]. Calculate your BMR (Basal Metabolic Rate) using a calorie calculator, then change it based on how active you are. If you work in a sedentary environment, you will require fewer calories, however if you are physically active, you will require more.
Avoid eating too little calories, as this can cause your body to will not have enough energy to fuel your workouts to build muscle. Losing fat necessitates a calorie deficit, whereas gaining muscle necessitates the opposite.
10-. Eat More Frequently
If you're new to bodybuilding, it's a good idea to eat more frequently. Try to eat 4-5 times each day and avoid going more than 3-4 hours without eating. As you gain muscle, your body will require a steady supply of fuel, which comes from food.
11. Stay away from junk food
True, you want to put on some weight, but you want it to be muscle mass rather than fat! Consume high-quality foods such as lean proteins, complex carbohydrates, and healthy fats while avoiding junk food, sweets, and fatty foods for this bodybuilding tip[3].
The only time you should ingest fast-absorbing carbs (often foods high in sugar or white flour) is before, during, or immediately after an exercise session.
12. Take a break and recover
Allowing your body time to heal is one of the most important bodybuilding suggestions for beginners. Muscles grow not during workouts, but during rest periods, particularly during sleeping. A good night's sleep is 8 to 9 hours. If you're having difficulties sleeping, try establishing a nighttime routine to help you get back on track.
13. Act as if you're an athlete.
Get into the mindset of an athlete if you want to devote your life to bodybuilding. In order to achieve a stronger, healthier body, you must work out both in and out of the gym. Avoid smoking, alcohol, and other harmful vices as much as possible when you're not working out. This will assist you in developing a better lifestyle to complement your gym efforts.
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PERSONAL/ VIRTUAL TRAINING
Read about how I helped Elizabeth Get Ready for the Texans Cheerleader Auditions and down to a size 2!!
“I decided to try out for the Houston Texans Cheerleading squad. Since we only had a couple of months to prepare for the tryouts, it was crunch time. We focused on improving my flexibility and my overall physique. By the time tryouts arrived, I was down to 120 lbs and a size 2. Thanks to Darryl I am healthier on the inside and out.” - Elizabeth
Have a referral for me.. send them my way & when they sign up I’ll show you my appreciation with a $25 referral fee!!
TERRITORY FOODS
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Black Magic Supply
🆓 Try it before you buy it 🆓
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That's all I have for this week. If there's anything more you'd like to see, please let me know. You guys have a wonderful week!
ENVISION, BELIEVE, EXECUTE and SUCCEED
To your health!
DMP Fitness
Your Goals + Our Design = Get You Fit
Owner/Master Trainer
Email: Darryl@dmpfitness.org
Web: www.dmpfitness.org