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Program For Strength and Size Chest

Program For Strength and Size Chest 

Program For Strength and Size Chest

If you’re still doing straight sets for 5×5, don’t be surprised when your bench press stops going up. That’s not to knock five-sets, they’re great and safe for newbies. They’ll get you benching more than your bodyweight. They probably won’t get you to 1.5 times your bodyweight and they definitely won’t get you to 2 times. 

The fact is, if you want a better bench press, you need a better programme. That means you need to re-think some of your assumptions. 

I want to be clear about one thing, this article is for intermediate to advanced trainees. If you’re a man who can’t bench at least 1.2 times his bodyweight, or a woman who can’t bench at least .75 times her bodyweight, you’re not ready for the programme I’m about to lay out, although items 2 and 3 on the list might still be helpful to you.

If you’ve already made serious progress on your bench press, only to find thatthe appetite for gains has grown with the eating, read on.

Program For Strength and Size Chest

Cluster Sets

Cluster sets are a specialised training technique in which sets are divided into several (usually three) mini-sets, with short intra-set rest periods between them. In this programme, you’ll be using two different types of cluster sets for two different purposes: Building strength and practising your technique.

Strength Cluster Sets

- For strength clusters sets, you’ll use a weight that’s roughly your 3-rep max,
 or around 90% of your one-rep max. 

- Perform two reps, then re-rack the barbell. 

- Rest 20 seconds, then grab the barbell and do two more reps.

- Re-rack and rest another 20 seconds, then perform one final rep.

- That’s one strength cluster set.

- You’ll do five reps total at a weight you could normally only lift for three reps.

The advantage of strength cluster sets is clear: you can lift heavy weights for greater volume than traditional strength training methods allow.

By lifting heavy, you’re recruiting your high-threshold motor units on every rep, rather than just the later reps in each set. By doing five reps per set, you’re able to get enough volume while keeping your workouts short.

Technique Cluster Sets

Technique cluster sets are designed a bit differently from strength cluster sets. They’re designed to let you perform a large number of reps with minimal fatigue, focusing intently on your technique with each and every rep.

You’ll be using a lower weight, roughly your 6-rep max or around 80% of your one-rep max. 

- Set a timer for ten minutes.

- Do one rep, then re-rack the weight and rest 15 seconds before the next rep.

- Repeat until the timer goes off. 

- As you start to get fatigued, raise the rest periods in five-second increments, to a maximum of 30 seconds.

- If you reach a point where you feel like you’re not back to your full strength after 30 seconds of rest, end the set early. 

The beauty of technique cluster sets is that in the space of ten minutes, you can perform about 20-30 reps, at a weight only slightly lower than you use in your working sets, all with good form and without producing enough fatigue to interfere with your strength training.

By re-racking and resting between each rep, you’re able to practice the entire movement (including picking up and re-racking the weight) with each rep rather than once per set, and by taking a short break to collect your thoughts with each rep, you’re able to focus on your technique better. 

Program For Strength and Size Chest

Check yourself & Check your form…on video

At least once a month, get a trusted friend to record footage of you training your bench press, preferably on one of your technique days. 

Have them capture a couple reps each from the front, rear, side, and 45-degree front/side angles. 

Review the footage after your workout and review it again prior to the next few bench press sessions. Specifically, make sure you’re doing the following:

Bar Path: A vertical bar path over the chest puts you at a mechanical disadvantage, making the bench press unnecessarily difficult and causes shoulder impingement (i.e. you’ll get hurt at high weights). You should have the bar follow a slightly diagonal path, such that it’s over your chest at the bottom of the movement, but over your shoulders at the top.

Program For Strength and Size Chest

Chest: Your chest should be raised towards the ceiling via arching your back (while keeping your glutes on the bench!) and rotating your rib cage up slightly. This shortens the bar path and points your body so that you’ll naturally press at a slight diagonal.

Shoulders: Keep your shoulders tucked in. Squeeze your shoulder blades together like you’re trying to hold something between them. When you push the bar, your shoulders should be pressing into the bench, not pressing towards the floor on either side of the bench.

Grip: Keep the bar low (the bar should be resting on the heel of your hand, not mid-palm) and outside on your hands (you should feel most of the bar’s weight on the outer side of your hands, below your pinkie and directly above your wrist). That keeps your wrists straight and the bar directly above your wrist and forearm.

Program For Strength and Size Chest

Elbows: Your elbows should be tucked in so that they are directly below your wrists and they should stay in that position for the entire eccentric (descent) portion of the bench press. They should not be tucked in so far that they touch your torso at any point in the movement.

Elbows, Part 2: For the concentric (ascent) portion, things get slightly more complicated. The concentric should look like the eccentric in reverse, except that your elbows should flare out for a brief instant around the middle of the concentric portion. Done properly, this flare-out should be subtle enough that someone would have to be looking out for it to notice it.

Feet: Foot positioning is crucial for bracing the body and supporting leg drive. Your feet should be slightly behind your knees. There are two ways to do that: either your feet can be tucked under your thighs with the heel raised off the floor, or spread out to the sides and flat on the ground.

Leg Drive: The purpose of leg drive is not to directly aid in pushing the bar, and you shouldn’t be pushing upward with your legs. Instead, leg drive should push your body back towards your head. Done right, this helps keep your butt pressed into the bench while creating tension in the upper body, which helps the muscles of the upper body exert more force. Done wrong, it just makes your glutes lift off the bench.

Consistency: The bar should be following the same path on every rep. It can be useful to touch the bar to your chest for this purpose, if it doesn’t touch your chest at the same place every time, you know you have a consistency issue.

Push Yourself Away from The Bar: This isn’t a specific technique fix so much as a mental technique. Instead of thinking about pressing the bar upward, imagine you’re pushing yourself away from the bar, down into the floor.

To Pause or Not to Pause

Pausing at the bottom of each rep saps your strength and deprives you of momentum, making it harder to lift the weight back up. If your only goal is to bench as much weight as possible, don’t do it.

However, pausing at the bottom does provide a good opportunity to spot-check your form. For that reason, you may want to pause at the bottom only on technique days and only for the first few minutes of your technique workout.

Program For Strength and Size Chest

On the other hand, if you’re training for a powerlifting meet or you just want to measure your max bench press in accordance with competitive powerlifting rules, you should always pause at the bottom, just as competition rules require. Train the way you compete. 

Elastic Bands

The standard bench press has one big flaw: an uneven strength curve. You’re weaker at the bottom of the motion than you are at the top. This sticking point at the bottom of the movement robs the bench press of much of its swolefication potential, particularly in the shoulders, which are maximally utilized at the top of the movement. 

Thankfully there is a way (or two) to fix this defect: variable resistance training.

By attaching chains or elastic bands to either end of the barbell, you can cause the level of resistance to decrease as the bar gets lower, and increase as it gets higher, evening out the strength curve. 

Program For Strength and Size Chest

You can use elastic bands, as they did in the study, or dangle chains from either end of the barbell. I strongly prefer bands, as they’re cheaper, quieter, and easy to carry in your gym bag, or to travel with.

Regardless of which you use, the bands or chains should provide about 20% of the total resistance. In other words, when the bar touches your chest it should weigh about 80% as much as it does when your elbows lock out at the top. 

So if you’re bench pressing 200 pounds, remove 40 pounds from the bar and use an elastic band that will provide roughly 40 pounds of resistance when raised to full extension. 


Giving your body just the right amount of exercise is a tricky thing. Train with too little volume and intensity, and your progress will be slower than it could be, maybe even nonexistent. But push yourself too hard, and your training program is worse than useless.   

As you might have surmised, training too little is better than training too much. To that end, most training programs include more rest days than they need and/or have pre-planned de-load weeks every four to six weeks. 

But there’s a whole family of techniques that can give your body precisely the optimal amount of growth stimulus it needs. They’re collectively known as auto-regulation techniques and they’re the secret sauce that elite competitors use to accelerate their results.

In a nutshell, auto-regulation allows you to increase or decrease the training stimulus on the fly, mid-workout. Rather than making those decisions based on a subjective feeling or spur of the moment decision, auto-regulation use pre-planned rules to systematise this process. 

For this program, you’ll be using two such techniques (reactive de-loading and conditional contrast training): one for putting on the brakes and one for stepping on the gas.

Reactive De-Loading

When you fail to make the required number of reps on a set, you lower the weight for the remaining sets of that one exercise, just for the remainder of that workout. 

Additionally, the remaining sets will be performed at high-speed, allowing you to work on building explosive strength while minimising time under tension and therefore training fatigue.

Here’s how that works with cluster sets. In this program, you’ll be doing 3 sets of 2-2-1 clusters per workout. You’ll initiate a reactive de-load if you fail to hit five good reps- either you can’t complete the fifth rep, or the fifth rep is incredibly sloppy due to fatigue, or the fourth rep is extremely sloppy due to fatigue so you don’t even try for number five.

For the bench press, you’ll want to lower the weight by about 30% for the remaining sets.  You’ll also limit all remaining sets to four reps: a 2-1-1 cluster set, without that final rep. 

Example: you’re benching 225 pounds, but on the first set you fail to make the final rep.  You lower the weight to 165 pounds. The remaining two sets are performed as 2-1-1 cluster sets, at high speed.

Now let’s consider the opposite scenario. Suppose you complete all fifteen planned reps and after the last rep you feel like you could have kept going? 

The way you do that is by incorporating post-activation potentiation (PAP), also known as contrast training.  PAP is a training method wherein a heavy, low-speed compound movement is paired with a low-weight explosive movement using the same movement pattern. In this case, the bench press with plyometric push-ups.

Here’s how you’ll be using it: when you complete your third and final strength cluster set, if you made all fifteen reps and completed the last rep with good form and you feel like you have enough left in you that you could do another set, immediately get on the floor and do a set of 5-6 plyometric pushups right next to the bench.

Program For Strength and Size Chest

Now you have all the tools you need. 

Here are the workouts you’ll be doing

You’ll be bench pressing three or four times a week, alternating between strength days and technique days. You’ll also be starting all of your workouts, including non-bench press workouts, with a warm-up specifically designed to support bench pressing.

The Warm-Up

-Pushups: 10 reps.
-Wall stick-ups: 12 reps.
-Jump squats: 8 reps.
-Rear foot elevated kneeling hip flexor stretch: 10 reps per side.
-One-armed dumbbell rows: 8 per arm.
-Seated cable incline-decline press: 12 reps.
-Cobra pose: 4-5 reps, hold for 5-10 seconds each time.

Here’s what’s going on with this warm-up: the pushups and cable presses prime your nervous system for the bench press, while the cable incline-decline press also helps to even out your chest, both from top to bottom and left to right.

The wall stick-ups, hip flexor stretch, and cobra pose will all improve your back and hip mobility, helping you put your back and lower body into the bench press.

If you’re doing a bodyweight workout at home, replace the cable incline/decline press with 8 pike pushups. I would also perform this workout once a day on non-workout days. 

Strength Workout

Bench press strength cluster set

 -Sets: 3
 -Reps: 2-2-1
 -Rest: 20 seconds between mini-sets; 90-150 seconds after the last rep

 Notes: Apply reactive de-loads and conditional contrast training as needed.

Goblet squat

Sets: 3
Reps: 8-10
Rest: 90-150 seconds

One-armed dumbbell row

Sets: 2
Reps: 8 per arm
Rest: 30 seconds

Dumbbell walking lunges

Sets: 2
Reps: 8-12
Rest: 30 seconds

Dumbbell shoulder shrugs

Sets: 2
Reps: 6-8
Rest: 60 seconds

Side plank

Sets: 2
Time: to fatigue each side
Rest: 20-30 seconds

Ab suction (on hands and knees)

Sets: 2
Reps: 12-16
Rest: 20-30 seconds

Note: on every exercise except the bench press, you should be stopping 2-3 reps short of failure. The idea here is to give the rest of your body enough of a workout to maintain muscle mass boost the testosterone and GH response from this workout, without compromising your recovery on the bench press.

Program For Strength and Size Chest

Technique Workout

Bench press technique cluster set

-Weight: roughly your 6-rep max, or 10-15% less than what you use on strength days
-Time: 10 minutes, or until fatigued
-Rest: 15-30 seconds between reps.  Start at 15 seconds and raise by 5 seconds every few minutes.

Yates bent row

Sets: 3
Reps: 8
Rest: 60-90 seconds

Military press

Sets: 3
Reps: 6
Rest: 60-90 seconds

Barbell front squat

Sets: 3
Reps: 8-12
Rest: 60-90 seconds

Dumbbell hammer curls

Sets: 3
Reps: 8-10 per arm
Rest: 60-90 seconds

Front plank

Sets: 2
Time: to fatigue
Rest: 20-30 seconds

Mountain climbers

Sets: 2
Reps: 20-30
Rest: 20-30 seconds

The Schedule

You’ll be doing each of these workouts two days a week, which means you’ll be benching four days a week. To prevent overtraining, you shouldn’t be lifting heavy in the gym for any additional days, but I would add in a bodyweight workout for metabolic conditioning and to hit your slow-twitch fibers.

Here’s an example of how that would look for someone working a standard Monday-Friday schedule. 

Mon: Bodyweight workout
Tue: Strength workout
Wed: Rest or brief cardio workout
Thu: Technique workout
Fri: Rest
Sat: Strength workout
Sun: Technique workout

Note: if you find yourself plateauing on this schedule, add two or three hundred extra calories on workout days, reduce bench pressing frequency to three times a week, and cut out all cardio, like this:

Week 1

Mon: Bodyweight workout
Tue: Strength workout
Wed: Rest
Thu: Technique workout
Fri: Rest
Sat: Strength workout
Sun: Rest

Week 2

Mon: Bodyweight workout
Tue: Technique workout
Wed: Rest
Thu: Strength workout
Fri: Bodyweight workout
Sat: Rest
Sun: Technique workout

Finally, once a month, add in an extra rest day and test your one-rep max on a day when it’s been three days since your last bench press workout.

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To improve Your Pulling Power Follow These steps

To improve Your Pulling Power Follow These steps

To improve Your Pulling Power Follow These steps

When talking about upper body workouts, you can’t forget to mention the pull-up. In comparison, the lat pull-down exercise isn’t even close in importance to the pull-up, even though it can add great variety to your workout.

The pull-up, which is by far the most effective upper back developing exercise, because it achieves the maximum possible neuromuscular activation, unlike all the other exercises which don’t have this effect on your back.

The pull-up is a test of both physical and mental, but it’s regarded as an exercise that can test exactly how much functional strength you have. This is because it measures strength to weight ratio in a better fashion than other exercises for your back.

However, when you look at the numbers you will see that most people, men and women, can’t do a single pull-up! If you want to build muscle mass on your upper body and boost your upper body strength as much as possible, you want to look at these five tips that you can use to achieve your goals.

To improve Your Pulling Power Follow These steps

1. Resistance Bands

Doing pull-ups is basic when it comes to the level of strength you need to have to achieve them. You should use assisted pull-up machines or bands when starting. When you use assisted pull-up machines, they don’t make use of your upper back muscles which have a role to stabilise your body.

When you use resistance bands they help you recuperate, adding momentum to the upward movement of the pull-up (concentric part), which is the hardest. Sometimes, that little momentum is all that you need to complete your pull-up.

When buying resistance bands, know what you want, you can discern them by colour, which indicates different tension.

- Yellow is the weakest, with least resistance.
- Blue, black and orange offer the most tensile strength.
- If you want something in between, go for red and green,

If you’re just starting now, make sure to pick one that will let you do at least five pull-ups. When you reach the ability to do 12 of them, get a lighter resistance band and start over until you can do them without bands.

To improve Your Pulling Power Follow These steps

2. Functional Strength

If you want to be able to do a consistent number of reps, you will need to learn to do them on your own! You have to become stronger instead of stagnate in one place. Building strength can only be come when you’re exercising at the very least at 80% of your maximum effort.

Try some bent-over or inverted rows or some TRX rows to pump up your intensity and build more strength. You can also try some other varied exercises. Eccentric pull-ups have also been observed to be a great path to building strength.

To do them:

- Lower yourself slowly until you straighten your arms.
- Jump up and do it again.
- Your muscles will always have more power when you’re going down so it shouldn’t be too hard.

I suggest you start with three to six seconds of descending and increase that time as you continue your workouts. When you can do at least six eccentric pull-ups with decent control over your body, you should now be able to do a full pull-up by yourself!

To improve Your Pulling Power Follow These steps

3. Grip Variation

Your back has a lot of muscles, they are all differently activated. However, when you switch up your grip, you can activate as many of them as possible and it will also help you prevent overuse injuries as well as burn out.

There are a lot of grips to choose from and they all do something better than the others:

- The pronated grip has your palms facing away from you.
- The supinated grip has your palms facing towards you.

When using a supinated grip, the area on your upper back which has been targeted will be changed and the intensity will also transfer on the biceps brachii.

The supinated grip is also one of the best for activating the latissimus dorsi and upper arms, even if it is the most basic method of them all. Sometimes, you might get tired or your grip might get sloppy. To remedy this, get some chalk or some wrist straps.

This is a favoured method amongst trainees since it lets them lift more and finish their sets even if their forearms are becoming tired before their upper backs. If you’re doing a lot of exercising, using chalk or some wrist straps will help you get to your goals and even surpass them.

To improve Your Pulling Power Follow These steps

4. Rep Range Variation

You need a lot of strength and endurance to do pull-ups and both of these things are created with vastly different rep ranges. Strength requires low reps, whereas endurance needs high reps to be built.

This means that you should be getting some dip belts, resistance bands and weighted vests to help out. To build strength, exercise for about four weeks with a dip belt, ranging from four to six reps per set.

To build endurance, get some resistance bands and exercise with 10-15 reps per set. You will need the resistance bands and a variety of them because using the different tensile strengths correctly, you can achieve results and increase your rep numbers with incredible speed.

To improve Your Pulling Power Follow These steps

5. Technique and Form Matter

Get your technique straight in order to make any progress, and this counts for any exercise.

- You should begin from a dead hang position, where your shoulders are close to your ears and with your arms completely straight, with retracted shoulder blades.

- When you start pulling, squeeze your abs, keep your eyes on the bar above you and push your chest up.

- Pull towards the bar and keep your chest in the driver’s seat, while your legs should be in a straight line with your torso as much as possible.

- If your chin passes the bar or your chest reaches it, stop and observe the contraction.

- Then, start lowering yourself with as much control as you can muster, until you reach the point that you started from, with your arms straight and you shoulders retracted.

- Finally, make sure that your shoulder blades are tight because if you try to do a pull-up with a loose shoulder girdle, you might get yourself a rotator cuff injury.

These five tips should help you do pull-ups as much as you want. Just make sure to train with consistency and you will be well on your way to doing some great pull-ups.

No Pain No Gain......

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Most Types of Supersets For Super Size!

Most Types of Supersets For Super Size!

Most Types of Supersets For Super Size!

There comes a point in every trainers life when they stop, and realise that no matter how much time, effort or exercise change is made, your strength and size gains start to slow and even stop. This can be frustrating as your goals and targets can become harder to achieve and feel unrealistic.

However this is not the case, all you need are supersets! If you’ve never heard of or understood what supersets are and the benefits, then look no further, because here at gymguider we have outlined the structures and reasons why you should start involving them into your workouts!

Their are two different ways supersets are different from your average workout:

- With a normal set, you may rest up to 90 seconds, but with a superset you perform with little or no rest between sets.

- Second, supersets combine two different exercises. You will perform two exercises in a row with next to no rest in between.

The advantages are great for muscle mass and definition. But they are not effective for building strength, this is because you reduce weight so the sets can be performed. You will find you are forced to reduce weight because of fatigue due to lack of recuperation between sets.

- Supersets save time because of the reduction of rest intervals between two exercises.

- By shortening the rest period between sets, you will increase intensity by performing more work in less time.

- You can increase the intensity of your workout by overloading a muscle. This may be performed without heavy weights because the muscle is exposed by 2 exercises without rest.

It is essential to correctly pair movements in order to benefit from supersets and perform them correctly.

Most Types of Supersets For Super Size!

1. Pre-Fatigue:

Pre- fatigue is when you pair two exercises for the same muscle group.

- The first movement is an isolation movement: An exercise where the target muscle is doing the majority of the work alone.

- Second, is a compound movement: An example for the chest would be to perform a set of dumbbell flyes, then immediately a set of bench press.

In a compound movement, the target muscle isn’t working alone and might not be fully stimulated at the end of the set. Pre-fatigue the chest with an isolation movement and you’ll feel the pecs much more in the bench press. But you won’t be able to use as much weight in the compound exercise, which is also the best mass builder of the two movements.

An example of pre-exhaust or double-pre-exhaust routine(s) would look like this:

Chest: Flyes, Inclined Press, Bench Press.
Biceps: Concentration Curls, Dumbbell Curls, Barbell Curls.
Shoulders: Side Lateral Raises, Front Lateral Raises, Shoulder Presses.
Triceps: Kickbacks, Pushdowns, Lying Tricep Extensions.
Legs: Leg Extensions, Hack Squats, Leg Presses or Squats
Back: Hammer Rows, Machine Pulldowns, Bent-Over Rows.

Most Types of Supersets For Super Size!

2. Post-Fatigue:

With post-fatigue you are starting with the compound movement and then perform the isolation movement. This allows you to fully stimulate the target muscle, but doesn’t affect the amount of weight you use on the bigger exercise.

You perform 2 exercises for a single muscle group back to back; first a compound lift, and secondly an isolation lift with limited rest in between sets. The aim is to wear down a large muscle group with heavy weights, and finish while it is fatigued with an isolation lift.

A post-exhaustion superset is a serious workout for intermediate and advanced trainers, it should not be attempted by someone who has been training less than a year. The reason is you are causing muscle damage using compound movements with supersets, using an isolated movement working in the 5-7 rep range to target the larger fast twitch fibres.

This post exhaustion superset training should be used by people who have already increased their lean body mass from weight training by at least 20 pounds. Also someone who is capable of correct form and knows how to eat correctly.

Below is what a good post-exhaustion superset workout would look like. You should use compound movements to first reach the point of exhaustion before moving onto an isolated movement to completely exhaust the targeted muscle.

The recommended tempo 2-1-2 means that the weight is lifted or pulled concentrically for 2 seconds followed by contracting for 1 second at full contraction and then lowering the weight eccentrically for 2 seconds.

Chest post-exhaustion; Bench press followed by D/B flyes.

Back post-exhaustion; Barbell rows followed by (straight arm) lat-pulldowns.

Shoulder post-exhaustion; Military press followed by side D/B lateral raises.

Quads post-exhaustion; Squats followed with leg extensions.

Hamstring post-exhaustion; Romanian deadlifts followed with leg curls.

Biceps post-exhaustion; Palm up chin ups followed with cable curl.

Triceps post-exhaustion; Close-grip bench-press followed with triceps pushdowns.

Calves post-exhaustion; Standing calf raise followed with seated calf raise.

3. Compound:

This consists of pairing two compound movements for the same muscle group, e.g. bench press and dips:

With bench press and dips, if your triceps are stronger than your pecs, you’ll rely mainly on triceps during both movements, this means the chest could feel under-stimulated.

The advantage to a compound superset is that you can work more than one part of the muscle in the same set.

Most Types of Supersets For Super Size!

4. Isolation:

This is when you are pairing two isolation exercises for the same muscle group. The purpose is to focus on several parts of a muscle at the same time.

You have to select exercises that work different parts of the muscle. If you choose two movements targeting the same area, you will not achieve full benefits from this technique.

5. Antagonist:

In this method you pair two exercises for opposing (antagonist) muscles.There’s no rest between the first and second movements.

Antagonist supersets are used as a viable method to develop strength. The few reasons for this are:

- Firstly, by contracting antagonistic muscle groups alternately, you can enhance motor unit recruitment.

- Second, strength development requires quality sets. By alternating sets, you can achieve more work in a given time. For example, instead of doing 8 sets of 3 in the bench press with four minutes rest, followed by the same on chin-ups, you alternate the two with two minutes of rest and almost half your training time, allowing you to spend time working on other exercises and movements.

- Lastly, alternate sets allow for faster recovery in a muscle group during a workout, leading to less of a drop-off in total volume load. When you maximally activate a muscle group, the antagonistic muscle group is inhibited to allow for greater force in the agonist. Through inhibition, you allow that muscle to restore its strength much quicker.

With this approach, you can pair these muscles together:

- Chest and back.
- Biceps and triceps.
- Quadriceps and hamstrings.
- Lateral/front deltoid and rear deltoid.
- Abs and lower back.

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Choose your Partner Workouts To Build The Perfect Body Together

Choose your Partner Workouts To Build The Perfect Body Together

Choose your Partner Workouts To Build The Perfect Body Together

Although training is great when on your own, every now and then we need a spotter, support or even just to have company. Either way training with someone can be more beneficial than you realise.

Not all partner workouts have to consist of the above mentioned! In this article, we at gymguider are going to give you a unique look at what we mean by ”partner workout.”

We are going to use our partner as the piece of equipment by, pulling, pushed, climbing and lifting. This may sound crazy but it is a great way to have fun and build gains at the same time.

This hands-on partner approach is the perfect way to really improve and build on your calisthenic training.

The exercises used incorporate many movement patterns that are used in everyday life, such as twisting, bending and squatting.

The difference is you’ll use the resistance of your partners body to complete the exercises, and each getting a chance to be the initiator.

Choose your Partner Workouts To Build The Perfect Body Together

The workout alternates these partner exercises with individual movements in the form of light plyometrics, ground work and mobility drills.

In this workout you are going to follow: Chill time arrives at a 3:1 work–rest ratio, which means for every 90 seconds of work, you get a mere 30 seconds of rest.

The Partner Workout:

- Set an alarm for 30-second intervals. There’s no predetermined set or rep scheme; partners set the pace during each 30-second window.
- Perform each partner drill for 30 seconds. When your timer beeps, reverse roles. When it beeps again, perform the corresponding Ground Drill for 30 seconds, both of you working at the same time. Then, rest for 30 seconds before moving on to the next pairing.
- A single eight-minute round of the four exercise pairs will be enough for beginners, but “two to three rounds is where you are aiming for.
- Aim to provide an appropriate amount of resistance for your partner, based on their strength and fitness level. Go easy to start and build intensity as you build mutual confidence, making good form a priority.
- Tip: Create a dynamic warm-up by combining the Ground Drill movements. Perform each move for 10 reps or 30 seconds, whichever comes first, then dig into the full workout.

Power Tower:

- Facing one another with your arms extended in front of you, wrap your hands around your partner’s fists.
- Bracing your core, attempt to push your partner backward.
- Both of you should maintain a straight line with your arms.
- Make sure you have plenty of space, and push in a straight line.
- Keep your shoulders drawn down and back to activate more muscles and provide a solid foundation from which to push and resist.

Choose your Partner Workouts To Build The Perfect Body Together

Partner Pistol Squats:

- Facing one another, grab hold of your partner’s wrists or hands and lift your right foot an inch or two off the floor.
- Slowly and with control, bend your left knee and lower your butt toward the ground, going as low as you comfortably can while maintaining a neutral spine.
- The left knee will track in the same direction as your left toes.
- As you squat down, your right leg will extend in front of you; it should not touch the floor.
- Squeeze your glutes to return to start; your partner can help by pulling up during the ascension phase, but just enough to facilitate the movement.
- Alternate legs each rep.

Choose your Partner Workouts To Build The Perfect Body Together

Supine Pull-Ups:

- Lying on your back with your legs stretched out straight, extend your arms overhead so your partner can grab hold of your wrists (your partner will be sitting a couple of feet from the top of your head).
- Your partner will then secure his or her feet on your upper traps muscles for stability.
- Begin to bend your arms, aiming to pull your elbows toward your hipbones to simulate a pull-up.
- Only your arms should move – engage your core, glutes and legs to avoid sliding around on the floor.
- Maintain a neutral spine and keep your elbows close to your sides.
- After each rep, reset yourself by extending your arms straight overhead and then pull again

Choose your Partner Workouts To Build The Perfect Body Together

Hero Carry:

- The goal is to hold your partner for time.
- Squat down and, without rounding or hyper extending your back, gently rotate to scoop your partner into a carry position, holding your partner around the upper back and under the knees.
- Brace your core and press through your legs to stand up. (Alternatively, your partner can jump into your arms to assist the initial lift and wrap his or her arm around the back of your shoulders to help secure the position.)
- Squeeze your glutes and abs to maintain proper form; don’t lean backward to support your partner’s weight.
- Your partner can extend his or her legs to make the drill harder or bend them to make it easier.

Choose your Partner Workouts To Build The Perfect Body Together

Partner Drill: The Angry Hug:

- From a modified “hug” position (where your upper bodies are in contact but your lower bodies are not), try to push your partner backward while they resist being pushed.
- Stay low and avoid driving your shoulder up or down — aim through their waist for best results.
- Make sure you have plenty of space to avoid obvious tripping hazards, and push in a straight line.
- Reset your positions as needed.

Circus Press:

- One partner lies on their back, arms extended straight upward, hands closed in fists and shoulders drawn down and back in a solid position.
- Standing on the ground several feet above their head, facing them, the other person grasps their partner’s fists and steps back into the top of a push-up position.
- If both partners feel strong and stable, the top person can try partial or full-range push-ups.
- Or, simply hold the position.

Choose your Partner Workouts To Build The Perfect Body Together

People Push-up:

- One partner assumes the top of a push-up position — head in a neutral position, body straight from head to heel, with thighs, knees, and ankles pressed together.
- Brace the core tightly.
- The other partner stands a few feet to one side, facing them.
- Positioning both her hands on the horizontal partner’s hip and upper back in a manner that’s comfortable and solid for both people, the standing partner will step into the top of a push-up position.
- If the top partner is able to, they can perform push-ups, while the bottom partner remains stable.
- Otherwise, both partners simply hold their positions.
- To make the exercise more difficult for the base, the top person can play with the positioning of their hands or perform the push-ups explosively to provide additional load and a shock to the system.
- Switch sides each round so your core gets a balanced challenge.

Resisted Glute Bridge:

- One person will lie on their back, knees bent, thighs together, and feet on the ground.
- Driving through the heels and squeezing their glutes together, they will lift their hips up high, until their body is straight from shoulders to knees.
- Standing off to one side, the partner providing the resistance will then place their open palms on the bridging partner’s hipbones and apply some portion of their body weight to the down partner’s hips.
- This is a very strong position for the bridge.
- Apply plenty of your body weight, but make sure you are applying it symmetrically.

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