Womens Workouts
Mike Mentzer‘s BEST Training Routine, 4 Day Split (Day 1 Chest & Back) #mikementzer #bodybuilding
Original Music by David Meaker YouTube creator.
You will start by training once every four days on A4 workout protocol. So if you start on a Monday, that means you wouldn’t train again till Friday. After Friday you wouldn’t train again till Tuesday, then Saturday, and so forth once every four days. And if a scheduling problem arises so that you can’t make it into the gym on day four, take off one more day and train on day five also.
Once you’ve been with the program for three weeks or so, start inserting an additional rest day or two, even at random. If you do, you should never hit a sticking point, and here’s why. As you grow stronger week to week, as you will with this program, that is, as you lift progressively heavier weights, the stresses on the body grow progressively greater too, until finally, unless you do certain things like add extra rest days.
The stresses will reach a critical point, they’ll constitute overtraining, and the first symptom will be a slowdown in progress. And if you continue with exactly the same volume and frequency protocol, there will ultimately be a complete cessation of progress. Continue inserting the additional rest days with greater and greater regularity until you are only training once every five days. Then start inserting an extra rest day at random 1/6 day.
Continue inserting the extra rest day or days with greater regularity until you’re eventually training once every six to seven days. Once the fundamentals of intensity, volume, and frequency are grasped, this issue becomes the most crucial one of bodybuilding science, that as the weights grow progressively greater, the stress is also grow progressively greater and they must be compensated for.
If after a number of months utilizing the baseline program while training once every six to seven days ceases to yield meaningful results, switch to the consolidation program. Some may want to have the workout program with the additional points in their training journal to take to the gym rather than the accompanying booklet. If so, write down the words day one close to the upper left hand corner of your paper, and then write the word chest.
Next to it, the number one exercise. Number one for the pecs will be PEC deck for six to 10 reps to failure. Now from here on you won’t have to write the words to failure as that is a given and six to 10 reps is merely a suggested guideline. There is nothing magic about the number 10. If you reach 10 but you see you might go to 13 reps to failure. Don’t stop at 10, go to 13 and at the other end if you see by Rep 3 You won’t reach even 6 reps, but only four or five. Don’t stop and reload. Get four or five. The next time you’ll likely get 6:00 to 10:00, and if you don’t have access to a pec deck then flat bench, dumbbell flies or cable crosses may be substituted directly underneath. Exercise one write out the word superset and directly underneath that the number two exercise #2 for the pecs will be the incline press.
Preferably on a machine such as the Smith Hammer, Icarion, or Nautilus. If you don’t have any machine for the incline press, you may perform either regular free weight barbell incline presses or incline dumbbell presses. Exercise #2 should be performed for one to three reps, not 6 to 10. One to three reps, and make a parenthetic note next to the incline press. Use a fairly close hand grip.
Your hand should be slightly closer than shoulder width. What should be wider? Not your hands, but your elbows. Flare your elbows way back away from your torso toward your ears, and you’ll feel all the stress go into the pegs. Contrary to popular opinion, a wide grip is not the best way to develop pegs, and for beginners, a super set means two sets, one set of each of two different exercise, where the performance of 1 is followed immediately by the other.
As with pec deck super setted or followed immediately by incline press. All right, now write down the word back still under day one. Write down the word back and then the number one itself. Exercise number one for the back will be close grip palms up, pull downs 6 to 10 repetitions. close grip palms up, pull downs. Directly underneath that write down the number 2, which will be regular style, not stiff legged.
The regular style deadlift is a very productive exercise. The most productive exercise of all in fact, because it stimulates so much muscle mass, everything on the backside of the body, from the Achilles tendon to the nape of the neck. However, there is a bit of a risk factor here not seen with most other exercises, so listen carefully. If you have one available and you are strong enough, use an Olympic bar with a £45 plate on each end of the bar.
#mikementzer
#fitness
#bodybuilding
#weightlifting
#diet
#weightloss
#gym
#gymmotivation
#calories
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Revitalize your well-being! 🌟 Explore our website for personalized workouts, nutrition tips, and invigorating exercises. Start your journey to a healthier you now! 💪 https://workoutguru.fit/ – – – – – – – – – – – – – – – – – – – 👉 Aim for at least 30 minutes of moderate physical exercise each day as a general objective. You might need to exercise more if you want to lose weight, keep it off, or reach certain fitness objectives. Less sitting time is also crucial. Your risk of metabolic issues increases with the number of hours you spend sitting each day.
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🚩 Watch our most popular workout plans here: https://www.youtube.com/channel/UC54lr42q1cj8GtWTIh-XT_A/playlists
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✅ Recommended Plan
Week 1 👉🏼 Do It 3 Days a Week (1-2 rounds a day)
Week 2 👉🏼 Do It 4 Days a Week (2-3 rounds a day)
Week 3 👉🏼 Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond 👉🏼 Do It 6 Days a Week (2-4 rounds a day)
✅ Following along with this video means completing all exercises = 1 round
✅ Repeat for 2-4 Rounds for a complete workout
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🟡 Duration: 10 minutes
💪 Exercises quantity: 10
🔶 Format: 1 exercise = 50 seconds work + 10 seconds rest
🧘 Equipment: your body
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⏳ Timecodes
00:00 – Exercise 1
01:10 – Exercise 2
02:10 – Exercise 3
03:10 – Exercise 4
04:10 – Exercise 5
05:10 – Exercise 6
06:10 – Exercise 7
07:10 – Exercise 8
08:10 – Exercise 9
09:10 – Exercise 10
10:03 – Recommended plan
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🚩 Make sure to Like, Favorite and Share this video and Subscribe if you haven’t do so already. Stay tuned!
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#weightlossworkout
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Disclaimer:
A physician or other healthcare professional should be consulted before beginning this or any other fitness program.
In particular, this is true if you (or members of your family) have a history of high blood pressure, heart disease, or if you have experienced chest pain during exercise or within the past month while not physically active, smoking, having high cholesterol, being obese, or having bone or joint problems that are aggravated by physical activity.
Consult your physician or health care provider before beginning this fitness program.
At any time during your workout, you should stop immediately if you experience weakness, dizziness, pain, or shortness of breath.
Health, fitness, and nutrition information is offered on this site solely for educational purposes.
This information is not meant to replace professional medical advice, diagnosis, or treatment, and does not replace it.
Your doctor or another healthcare professional should always be consulted if you have any concerns or questions about your health.
Because of what you might have read on this website, you should not ignore, delay, or avoid getting medical or health-related advice from your healthcare provider.
Any information provided on this site is at your own risk.
Call 911 or your health care professional if you are in the United States and experience a medical or health emergency.
This site should not be used if you find it offensive.
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This 35 Minute Gentle Pilates Workout is perfect for those days when you need to slow things down and re-connect with your body and breath. This class is perfect for a morning or evening practice, moving the body gently but still providing an effective workout.
🌸 Wearing Gymshark
🌸 Mat from Liforme (Discount automatically applied at checkout)
https://liforme.com/discount/MOVEWITHNICOLE?redirect=/collections/ambassador-shop
🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com
🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/
—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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Break a sweat with this new 35 Minute Cardio Pilates Workout. I am using a set of 1kg weights but you can still enjoy the class without them.😊
This Full Body Workout will combine Pilates principles/movements with athletic cardio flows to increase your heart rate for a fun and sweaty session!
🌸 Wearing Gymshark http://gym.sh/Shop-Nicole
🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com
🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/
—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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Womens Workouts
Effective workout to get S-line back curve, lose back fat, enhance venus dimples (back dimples)
Join Inshapefam on Youtube:
https://www.youtube.com/channel/UC3imX_9eaMl6-NuokFyHH0w/join
#hanamillybackworkout
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D I S C L A I M E R
“How long does it take to see results?” One member sees results in 10 – 30 days does not mean you will get the same results like her. It’s because your body is different and unique (you have a SMALL BUILD or your starting size is BIGGER). And because there are so many different factors at play: how often you workout, the type of your workouts, your food choice, you are being in calorie deficit or surplus, etc. – means that how quickly you see the results does not solely depend on my workouts, it’s the team work between YOU and I.
Beginners (newbies, who never/barely exercise) and members with an average fit body, they often see results faster because their bodies adapt easily to the new changes. If you are not a beginner (even if you take a long break), your body needs more time to switch from old to new routines.
And because of the differences among us (fitness goals, sizes, shapes, ages, health and physical conditions…), you should not rely on my workout as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
Begin with your level, stay consistent with the programs/weekly plan on my website, build healthy eating habits, limit unhealthy foods and surround yourself with motivations. You will see results like many Inshape members do.
Remember to take your Before photos and share your progress to inspire us ♡
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Work the entire body with this 35 Minute Full Body Power Pilates Workout! We are going to move a bit faster in today’s class so get ready to sweat! 😊
🤍 Enjoy this class in Spanish – https://youtu.be/zpO2mTW7b_Y
🌸 Mat from Liforme – https://liforme.com/
Use my code ‘MOVEWITHNICOLE’ for a discount.
🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com
🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/
—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole Pty Ltd will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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Womens Workouts
Baeutiful Women,s Lindsey Grasis CrossFit Athletics game,s Workout Motivation💪🍓💥 #shorts #crossfit//
@priyankafitnessmotivation65
#alishalehmann
#brookeencemotivation
#shorts
#fitness
#fitnessmotivation
#girlfitness
#youtubeshorts
#crossfit
#gym
#girlfitness
#viral
#motivation
#trending
#respect
#viralshorts
#trendingshorts
#bodybuilding
#girlpower
#bodybuilding
#fitnessjourney
#2022
#2023
#world
#worldfitness
#worldgym
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@romimirza825
September 24, 2024 at 6:41 am
How many sets do we do with this program?
@saikrushna1010
September 24, 2024 at 6:41 am
its the silence between the notes that makes the music.
@greenrobot5
September 24, 2024 at 6:41 am
Yes, rest is super important, but dude, this only worked for him because he already had big muscles, he was just maintaining, and well, let's not forget his helping nee.ddles
@orlando9923
September 24, 2024 at 6:41 am
I was going to workout but i didn't want to over train so i didn't, its been 20 yrs i haven't over trained or trained for that matter Thanks mike
@lawsemaj
September 24, 2024 at 6:41 am
This space between workouts is also good for cycling pre workouts. Your body can't get use to it if you're only taking it 1-2 times a week as opposed to every day or every other day the way I use to train
@Givea_shit
September 24, 2024 at 6:41 am
I train 24/7 thru my mind
@aaravagrawal59
September 24, 2024 at 6:41 am
Do we only do each excercise 1 time?
@orlando9923
September 24, 2024 at 6:41 am
I started 2020 chest &back, then 1 yr later 2021 Delts &arms, then 1 yr later 2022 legs , then 1 yr later 2023 chest &back, and now 1yr later finally 2024 delts arms best gains ever that 1 yr rest between workouts really helps no cns fatigue and i only pay 5 dollars per gym visit which is once a yr yeah baby gains
@zaynmalikvevo1810
September 24, 2024 at 6:41 am
How many sets
@inancyilmaz929
September 24, 2024 at 6:41 am
Lütfen Türkçe altyazılı yapın
@rydentorgerson5696
September 24, 2024 at 6:41 am
Is this one set each
@mahradfeyzi3470
September 24, 2024 at 6:41 am
How many sets with every section?
@juliopantoja1691
September 24, 2024 at 6:41 am
I had a trainer tell me that resting was the most important thing about working out because it’s when your muscles break down and reconstruct even bigger now I see what he meant
@bradenr867
September 24, 2024 at 6:41 am
I’ve been training like this before I even heard of Mike. I’ve gained 25 pounds in 2 months. All of it muscle. My bench has gone from 100 to 145 in 4 weeks.
@soloamorent4082
September 24, 2024 at 6:41 am
How many sets
@iRx_
September 24, 2024 at 6:41 am
I have a question Is Mike mentzer saying train each muscle group every 4 days or go to the gym every 4 days? In his routine.
@timreed947
September 24, 2024 at 6:41 am
This guy is the most honest bodybuilder of all time! Pump steroids and you barely have to pump any iron 😂
@Shepherd-k5i
September 24, 2024 at 6:41 am
Who rainbowed this shit up? keep the prison wallet tight
@mikealessi7006
September 24, 2024 at 6:41 am
How do you work to failure in my garage without a spot
@arepadelsur350
September 24, 2024 at 6:41 am
I've been doing this for a while now, I'm lifting heavier and heavier. But where do i fit ab training?
@txlonestarboi
September 24, 2024 at 6:41 am
Just wondering on what days he does cardio , or how he incorporates cardio into his program ?
@shaunthecatlover
September 24, 2024 at 6:41 am
This is basically the routine:
1×6-10 reps (two warm ups)
Hold last rep for 15 seconds
Chest/Back
Press
Pec Deck
Pullover
Underhand Lat Pull
Deadlift
Legs n Abs
Squats/Press (smith machine)
Press
Leg extension
Calfs
Crunches
Shoulders/Arms
Lateral Raise
Reverse pec deck
Barbell curls
Tris
Dips
@SeymaNihal
September 24, 2024 at 6:41 am
Doston ke sath bet lagake match dekhna aur strategies discuss karna bohot accha lagta
@SelahattinDilara
September 24, 2024 at 6:41 am
4RA pe betting karna ekdum easy aur convenient hai, sabko recommend kar raha hoon
@Tooloud4Public
September 24, 2024 at 6:41 am
Where is Part 2 of this Video for the other Body Parts?
@Dznuts3000
September 24, 2024 at 6:41 am
That would leave too much free time on my hands which would probably lead to more masterbating
@neuemage
September 24, 2024 at 6:41 am
this is true but as Mike realized later each person has different recovery time, so if you dont feel sore then you can train that day
@UniverseBelieve-eh6ow
September 24, 2024 at 6:41 am
Those 4sets , how many times do you have to do?
@UniverseBelieve-eh6ow
September 24, 2024 at 6:41 am
What about the weight ranges?
@Nope_handlesaretrash
September 24, 2024 at 6:41 am
Mentzer was a beast but I am not sure ANYONE has ever replicated his feats at these volumes.
@algrundau9441
September 24, 2024 at 6:41 am
So it takes 16 days to cover the entire body ONCE???…And 32 days to hit everything twice???
2 session per MONTH for each muscle group?????
@wischi4985
September 24, 2024 at 6:41 am
I went to the gym 6 days per week. Hit a plateau. After reading Mike Mentzer's book on HIT, I go to the gym every 6th day and the results are insane, at least for someone who is a former skinny fat hardgainer.
@kirilhristov5739
September 24, 2024 at 6:41 am
Can someone tell me why Back pullover is not in the program? Could I include it, supersetted with the lat pulldowns or that would be considered as a mistake? Thank you in advance.
@treepaul
September 24, 2024 at 6:41 am
The ultimate goal is to become so strong, that you reach infinite rest day.
@eliasmoubarak946
September 24, 2024 at 6:41 am
I trained 1 day last year, still recovering since then. Results are great so far.
@canadianguy2417
September 24, 2024 at 6:41 am
Tried this today. Definitely hit different
@muhammadfakhri2140
September 24, 2024 at 6:41 am
Are days 1 to day 4 sequential from Monday to Thursday or are there breaks in the days?
@Trekz86
September 24, 2024 at 6:41 am
Do you do warm up sets with this ?
@joepeter7682
September 24, 2024 at 6:41 am
I started Mentzers teaching 3 weeks back. I have a question and hope someone can help me with it. I am 28 kilos overweight (98 kilos while my ideal weight should be 70), with a fat percentage of 36.1 % , muscle mass of 59%. I want to get rid of my fat, and build a good frame but not a huge one like body builders.
While on this program (1 set to failure every 4 days as instructed in his video), can I do cardio exercises like walking, jogging, swimming, martial arts at a moderate level, avoiding any sort of strength training in the 4 days rest period between gym days?
Would be grateful if someone could throw light on this. Thank you very much.