The Most Popular Weightlifting Techniques

The body requires regular exercise for it to remain healthy and also maintain a strong immune system. Ignorance to take care of yourself can lead to obesity and contraction of other chronic diseases that would have otherwise been avoided by regular exercise routines. Weightlifting workout usually comes up when you decide to lose fat, build muscle or increase strength.

However, passion and hard work are not enough for you to attain the desired goal you want. There is a lot of confusing, conflicting and overall terrible advice out there as to how to go about the routine. In order to get the outcome you want within a short duration of time, the workout schedule should be specifically designed for your body, the objective you have and the level of experience you have.

Advancements in the field of biology and kinesiology, hypertrophy, nutrition, progressive resistance and the exercise equipment have made it possible for a gym goer to know the best program that meets their specific needs. They take into consideration the type of diet you eat, intervals you go to the gym and recuperation period. Some of the popular weight lifting techniques recommended for you include:

The 3 Day Full Body Split

Monday- Full Body Workout
Tuesday- off day
Wednesday- Full Body Workout
Thursday-off day
Friday- Full Body Workout
Saturday-off day
Sunday- off day

This is actually the best weight lifting workout program for beginners and involves a three-day full body split. It allows beginners to increase strength and build muscle at a fast rate. It is also ideal for individuals past the beginner stage who want to increase their strength. Another popular technique is:

The 4 Day Upper/Lower Split

Monday- Top Body Part
Tuesday- Bottom Body Part
Wednesday- off day
Thursday- Top Body Part
Friday- Bottom Body Part
Saturday- off day
Sunday- off day

This technique allows twice per week training for each muscle group. It is ideal for advanced and intermediate trainees and is the best routine if you are training for a certain competition. An equally effective three-day upper/lower split version is also possible if it is more manageable for you or if you just prefer reducing the weight lifting rate.

What Are The Best Exercises For Weight Loss?

What are the best exercises for weight loss? If you’re wondering this, then you’re far from the first person to ever have that thought cross their minds. Over two-thirds of American adults are overweight, and almost half of those are obese, so the desire to lose weight is very common and understandable. It’s often a matter of diet and exercise, but while you can diet all day, you can’t exercise all the time, meaning you want to get the most of your workout when you can do it. We hope you learn a lot about weight loss and fitness on this website, we are here to help you figure out what the best weight loss exercises are.

In terms of determining the best exercises for weight loss, there are three different ways of looking at it.

The first is what forms of exercise are going to burn the most calories. The natural inclination here is to look at exercises that burn the most calories per hour, but if you’re unable to sustain such activities, you might also want to look at exercises you have more endurance for where you can burn fewer calories per hour but can possibly perform longer. Some exercisers find they can burn more calories walking for two hours than running for half an hour and getting wiped out.

The second forms of exercise that are best for weight loss are simply the ones that you’re physically capable of doing. You might be tired of hearing the advice of consulting your physician before starting an exercise program, but the warning does not just exist to prevent lawsuits. If you launch into a particular workout and injure yourself, it’s not going to be sustainable.

The third form of exercise that’s best for weight loss is honestly anything you enjoy enough to do sustainably and consistently. While something like a spinning class or jogging might burn high levels of calories per minute, if you don’t enjoy them, they won’t work for you. On the other hand, if you love swimming with your family or taking yoga classes with friends, then you have a calorie-burner that will keep showing up on your schedule.

If you would like to learn more about this subject, please watch the following video:

Turn Yourself Into A Pipidae With These Workouts

One of our favorite things about frogs, other than their beautiful skin and innocent nature, is how they are able to use those little legs of theirs to jump to unbelievable heights. One frog in particular, the Pipidae, has legs that would put Dwayne “The Rock” Johnson to shame, even right after leg day. The Pipidae can jump from pod to pod with a simple twitch of its legs, while us humans have to prepare and swing our arms and bend our legs perfectly just to jump a few feet.

If you want to get the legs of a Pipidae, which is not scientifically possible technically, we suggest that you do the following workouts. While we might never be able to jump with the ease of a frog, humans can sure improve their leg strength with a good amount of determination and grit.

Calf Raises

Calf raises are one of those exercises that seem ridiculously simple and worthless until you realize how important your calf muscles truly are to you. Your calves extend from around your achilles all the way up to the back of your knee, which makes them an absolutely vital element of any leg day workout.

If you ever watch a basketball game or a track and field event, check out the athletes’ calves. They are simply ridiculous.

Calf raises can be done both with an without weights, depending on if you are going for tone or strength, and whether or not you are able to do it with weights. All you have to do is stand straight as a pin, and go on your “tippie-toes” for a second, then slowly come back down. Repeating this exercise gets pretty demanding on the calves, and can show some real returns on your investment pretty quickly!


Squats are really fun workouts because there is a true element of adrenaline to them. If you move one part of your body incorrectly, there is a non-zero chance that you break your spine! Hooray!

To be completely honest, we don’t think that you will break your spine while you do squats. Before we get into the workout, however, we do think that it is important to stress safety and caution before entering the world of squats. Depending on your strength level, you can have dozens or even hundreds of pounds resting on your neck. Without proper technique and supportive spotting from another lifter, you do put yourself at risk for injury if you make a mistake.

With that being said, the rewards for squatting make the risks completely bearable. Squats are the best way to work out your entire lower body as long as you have good technique. Think about it: squats involve grabbing a huge amount of weight, throwing it over your shoulder, and moving your entire lower body up and down.

This forces you to work out everything in your lower body, from your calves to your back, to every little bone in your feet. It might seem like a lot of effort for one workout, but there are not too many workouts that have the all-in-one capabilities that squats do.

If you enjoyed this article, we encourage you to continue working out and working towards becoming your very own Pipidae. It is not an easy path, but with some intense calf raises and squats, you can do it. We believe in you!

For your viewing pleasure, we have attached the following video to this article. We hope you enjoy the video as much as you enjoyed the article. Please continue to read for more amazing fit frog tips!

Boosting Testosterone With Squats

The barbell squat is known as a challenging exercise that works all your lower body muscles. But it does way more than just make your lower body muscles strong, in fact, it helps makes all your muscles groups stronger because it boosts testosterone which helps maintain muscle size and strength. Rather than taking a supplement or steroid that stimulates testosterone production, by doing high-intensity squats and resistance exercise, you can produce testosterone naturally and get the same effect. Other ways to boost testosterone levels include lowering stress, eating a balanced diet, sleeping, keeping body fat low and training hard.

The most effective way to boost testosterone through squats is high volume resistance training to moderate to high intensity with short rest intervals. The perfect ratio for squats is a light weight for 10-12 reps, 10 sets of 5 reps of barbell squats, with a 2-minute rest between sets. You will be working out your hips, glutes, and quadriceps.