Caveman Workout Schedule: Walk into any gym in just about anywhere in the world on a Monday, and chances are you will find every flat bench taken. Perhaps at some point, the gods of Olympia decreed that chest exercises would be done on the first day of the week.
If it’s not by Zeus’ hand, maybe it’s just because so many people’s workout schedules are based on the same weekly calendar. Whatever the case may be, the fact remains that far too much reliance is placed upon what is considered to be convenient when it comes to working out.
There are seven days a week, which is why so many workouts are based on this unassailable truth. But, without trying to get all Plato on you, are there really seven days in a week? Or, could it be that there are no true days, weeks or even months’ at least, as not as far as your body knows.
At the risk of turning the routine world that we live in into a land of confusion, try the following workout, which is based on’..oooh, are you ready? Eight days a week.
Caveman Workout Schedule
Your body has no idea what a week is. In fact, it doesn’t even know who you are. The collection and storage of knowledge are all functions of the brain. And while the brain is of course part of your body, it can sometimes be your worst enemy when it comes to working out.
Cro-Magnon, Australopithecus, and Neanderthal were all men¦real men, with strong arms and small brains. If for some odd reason you were ever in a room with any of these evolutionary rest stops and asked them what the date was, they would likely club you nearly to death and then pee on you.
But, you will have learned a valuable lesson from these troglodytes, and that is you shouldnâ€™t be focused on days or weeks, and should instead be more concerned with getting fitter and stronger. This workout is designed to make you think with your body, not your brain, much like your hairier ancestors. What’s more, you will find that you will almost never have to vie for a flat bench again.
Although the following is designed for a more seasoned lifter, an intermediate or even a novice can still benefit from the basic 8-day-week principle. Enough talking, Unga-Bunga¦.time to lift heavy things:
Cardio & Abs
- 30 Minutes of High Intensity Cardio (choose from Treadmill, Stationary Bike, or Elliptical Machine)
- 2 sets Hanging Leg Raises
- 2 sets Hanging Knee Raises
- 2 sets Russian Twists
- 2 sets Raised-Knee Crunches
Chest & Biceps
- 3 Sets Bench Press x 8-10 reps
- 3 Sets Incline Dumbbell Press x 8-10 reps
- 4 Sets Cable Crossovers x 10-12 reps
- 3 Sets Standing Dumbbell Curls x 10-12 reps
- 3 Sets Preacher Curls x 10-12 reps
- 2 Sets Reverse Grip Pull-Ups x max reps
Cardio & Abs
- Follow same routine as Monday
Legs & Shoulders
- 4 Sets Squats x 8-10 reps
- 3 Sets Stiff Leg Deadlifts x 10-12 reps
- 3 Sets Reverse Lunges x 10-12 reps
- 3 Sets Standing Dumbbell Press x 10-12 reps
- 3 Sets Side Lateral Raises x 12-15 reps
- 3 Sets Upright Rows x 10-12 reps
Cardio & Abs
- Follow same routine as Monday & Wednesday
Back & Triceps
- 3 Sets Single-Arm Rows x 10-12 reps
- 3 Sets Bent-Over Rows x 10-12 reps
- 3 Sets Wide-Grip Pull-Ups x max reps
- 3 Sets Close-Grip Bench Press x 10-12 reps
- 3 Sets Cable Pull-Downs x 12-15 reps
- 2 Sets Reverse-Grip Cable Pull-Downs x 12-15 reps
At the end of the first 8 days, start back at the beginning on Tuesday. Then, 8 days later, the first day of the “week” will be on Wednesday, and so on.
Modifying the Workout
Even though much of what has been suggested deals with the abandonment of structured time and dates, changing your workout every 4-6 weeks is important. One of the greatest contributors to result plateaus is your body’s eventual acclimation to a workout.
Again, this is a primordial response, an innate ability of the human body to adapt to environmental pressures (even if it is you that is creating them). This is why it is very important that this workout schedule, or any workout for that matter, be changed after you have gone through your 8-day week cycle at least 4, and at most 6, times.
Change can come in the form of an entirely new workout or a change in the exercises, tempo, rest time between sets, or number of repetitions per set. The key is to keep it fresh and to keep your body guessing. The rest is simply evolution.
Pre-Workout Essentials: How to Optimise Your Exercise
It is impossible to exaggerate the importance of pre-workout preparation in the quest to achieve fitness goals. To help you get the most out of your workouts, this article covers the fundamentals of pre-workout nutrition.
I think it’s important to understand what a pre-workout’s is before we get into the specifics. Explain what it is and its significance. In order to make educated decisions on your fitness path, it is essential to grasp the fundamentals.
Pre-Workout Supplement Science
Learn more about the research on it’s supplements and how they can improve your performance in the gym. Learn why pre-workout is a good supplement to your training regimen and the physiological impacts it has.
Get the Best Pre-Workout Supplements for Your Needs
You can’t trust any pre-workout supplement you use. Gaining muscle, increasing endurance, or just feeling more energised are all fitness goals that may be addressed by learning how to choose the proper ones.
Things to Think About When Eating
The secret to a productive exercise is getting the right fuel into your body. Find out what you need to eat to maximise your performance when you work out.
Attention to Timing
When it comes to its supplements, timing is crucial. Learn when and how to take your pre-workout vitamins for maximum benefit throughout your workouts.
Hydration is an essential component of any pre-workout routine. If you want to perform better and avoid becoming dehydrated when exercising, you need to know the importance of electrolytes and water.
The Importance of Warm-Up
The foundation for an effective workout is a good warm-up. To get the most out of your workouts and avoid injuries, make sure you warm up your muscles and joints beforehand.
When it comes to getting in shape, consistency is crucial. In order to prepare your mind and body for the demands of exercise, it is helpful to establish rituals before you begin your workout.
Lessons Learned from Past Errors
Learn the most typical mistakes people make in their pre-workout routines and how to fix them. Discover the common pitfalls to avoid for the best outcomes, such as taking the wrong dosage or depending only on supplements.
Personalising Your Pre-Workout Routine for Each Activity
Workouts vary in the demands they place on the body. Get the most out of your aerobic and strength training sessions by learning how to modify your pre-workout routine accordingly.
Pay Attention to Yourself
The key to long-term fitness success is learning to recognise the warning signals of overtraining. Get in the habit of monitoring your vitals before an exercise and making adjustments as needed.
Fuel for Your Workout and Your Weight Loss
Those who are trying to lose weight can benefit greatly from using a pre-workout supplement. Find out how it helps you burn calories and achieve your fitness objectives.
The Use of Mindfulness
Both mental and physical preparation are crucial. Learn how to optimise your mentality for workout success by exploring the role of mindfulness.
Before you hit the gym, make sure you have all the necessities. It’s not only about getting more energy; it’s about making your workout experience better overall. All the way from figuring out what a pre-workout is and how to pick the correct supplements to when to take them and how to avoid the most common mistakes, we’ve covered the science behind pre-workouts.
You can achieve all-around fitness by integrating pre-workout rituals, paying attention to your body’s signals, and adapting your programme depending on the types of workouts you do. In order to achieve your fitness goals in a comprehensive manner, it is essential to be mentally and physically prepared.
Always tailor your pre-workout to your specific needs for the best results. One person’s solution might not be suitable for another. Pay attention to how you feel, stick to a routine, and make smart decisions that align with your goals and needs.
When you start your fitness adventure, realise that pre-workout is a powerful weapon that will help you achieve your goals. Gaining muscle, increasing endurance, or decreasing body fat can all be greatly facilitated by a well-planned pre-workout routine.
We appreciate you taking the time to learn about pre-workout nutrition with us, and we wish you the best of luck in all your fitness pursuits.
How often should I take pre-workout?
Tolerance, workout intensity, and general health are a few of the variables that should be considered when determining how often to take pre-workout. How frequently should you use pre-workout supplements? Here are some broad suggestions:
Take a Look at the Label:
If you’re utilising a pre-workout supplement, the first step is to read the directions. The recommended frequency and serving amount may vary across products.
Take Your Sensitivity Into Account:
Some people are very sensitive to caffeine and other substances found in pre-workout pills. Consider starting with a lower frequency or selecting a product with a lower caffeine level if you have a sensitivity to stimulants.
Get to Know Your Exercise Routine:
Your training routine can also affect how often you should take a pre-workout supplement. You might want to think about taking a pre-workout supplement every day if you do strenuous exercise often. Those who exercise less frequently or with less intensity may benefit from utilising pre-workout less frequently.
Turn Off your Cycle From time to time:
In order to keep your body from getting used to taking pre-workout supplements, it’s a good idea to gradually reduce your dosage over time. The supplement’s efficacy can be preserved by taking a pause, perhaps a week or two.
Take Note of Your Body:
Take note of your body’s reaction to it. It may be time to re-evaluate the supplement’s efficacy or frequency of use if you encounter any unwanted side effects.
Seek Advice from an Expert:
Seek the advice of a healthcare provider or fitness specialist if you are concerned about your health or are unclear regarding the frequency of pre-workout supplementation. Based on your current health situation and desired level of fitness, they can provide you tailored recommendations.
To sum up, the optimal frequency of pre-workout supplementation depends on the individual. Knowing your body, taking your workout routine into account, and following the instructions given by the product you’re using are all crucial. Make sure your pre-workout regimen fits in with your larger goals for health and fitness by consulting an expert if you’re unsure.
When should I take my pre-workout vitamins?
A: Everyone’s different, however most people advocate taking IT 30 minutes before you work out. Follow your body’s cues for how to change.
To what extent are commercial pre-workout pills devoid of any natural ingredients?
A: A banana, black coffee, or beetroot juice are some natural alternatives that can give you more energy.
Is it safe to combine various pre-workout supplements?
Because it can cause people to eat too much of some things, it’s usually not a good idea. Take no more than one supplement daily.
When should I use a pre-workout supplement?
A: To evaluate your specific requirements and any possible health issues, talk to a doctor or fitness expert.
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Workout Without Weights – ‘macho’ enough?
The first time you walk into a gym, it becomes that you have a long way to go in being perceived as particularly ‘macho’ or even close with your wiry arms. Of course, you might not have been the only one because I’ve also been there.
Well, it wouldn’t matter if you’re John Mayer with that silky smooth guitar picking and strumming style and stunning voice of his… but I’m sure that he won’t be reading this blog between his busy touring schedule or indulging in flings with some of Hollywood’s big names.
But I digress…
So what should you do if you’re not macho yet, and aren’t sure of dealing with weights yet?
Try a workout without weights, yessirree…
Any questions? I’m sure there are…
Reasons why you should Workout without Weights
Well, the first question you might ask is why in the world one would want to try a workout without weights, as it is the best way to gain strength and muscle. But very simply, there are several reasons why you might want to do so…
For one, if you are tired of paying for your gym membership in these times or even weight-phobic, especially as a beginner. Maybe you don’t have the time to head out to the gym or even don’t have the money either… which also rules out the idea of a home gym.
So, no matter what your reason might be, things work out for the best. And if you wonder why I’ve conveniently thrown this cliche in and are on the verge of asking me to validate this statement with something concrete. And so, here goes…
Firstly, the golden age of bodybuilding is over, and unless you are planning to repeat Arnie’s success (which is hardly likely!), you don’t need a costly gym membership or even a home gym to get “toned.”
Secondly, it’s FREE… how about that? Need I say more…
Thirdly, you’ll be using weights but of a different kind – your body and the force of gravity, which your body will not be able to differentiate from normal weights that are used.
Now, with that out of the way, you might wonder where to begin in this mirage of exercises with or without equipment, so without further ado, let’s look at some exercises that you can try as a part of a workout or even if the above doesn’t apply to you, use these exercises as a warm-up before you begin your routine with weights.
Exercises to try without Weight
While you read the list of exercises at this link, you’ll be surprised how often they have come up in conversation, even if you’re not a fitness junkie. Of course, if you’re captivated with the art of building muscle and want to get going without using weights, then you can check this link for the best techniques and exercises that will help you build muscle over a period of time.
And yes, it’s “macho” enough… macho enough to help you move on to the next level, especially if you’re a beginner.
Hot Bikram Yoga
Bikram Chowdhury, who is popularly known as the McYoga guy, is the creator of Hot Bikram Yoga which has come under the scrutiny and criticism of many due to the aggressive steps taken to protect this routine that he has been responsible for putting together.
Like most Bengalis from the State of West Bengal in India, he comes across as an opinionated, strong-willed, forceful, and ego-maniacal personality that you’ll find when you watch or read his interviews with various publications and TV channels late, thanks to the controversy that has been stirred.
But that is just one part of the story, where people try to judge another’s desire to deal with and protect his life’s work realistically, rather than from a super-spiritual and idealistic point-of-view.
And this is in regards to his 26 asanas that he has copyrighted (while suing people who have used his work illegally to make profits) as a part of his teaching of ‘hatha yoga’, which is just one element of the Yoga Sutras as written by Patanjali around 2nd Century BCE. Incidentally, people don’t like this approach of his because they believe that yoga is free, has existed and been taught that way down through the ages.
Now almost any jackass you meet on the street will also tell you that yoga is good for you, and helps stay in good health through the rigor that is involved in practicing such a discipline.
But there’s more than meets the eye here. Here’s why:
Suppose you have studied esoteric philosophy (Hinduism). In that case, you’ll know that there is a distinct connection between one’s mind and the body, and in attaining equilibrium between the two through Yoga, one can attain ‘Moksha’, known as ‘liberation’ from the suffering and limitation of worldly existence. And this is where Raja Yoga (plainly known as ‘Yoga’ today) has achieved prominence in society today.
Although Bikram Yoga (in terms of the ‘asanas’) is very similar to, and is derived from Raja Yoga, yet to the yoga purists in its present form, it only serves as a basic function of promoting good health, and does necessarily achieve the final objective of Raja Yoga, that is to achieve perfection in concentration of the mind or otherwise known as ‘dhyana’.
Why Bikram Chowdhury has insisted on copyrighting his life’s work is because the order of these asanas have been arranged in a particular sequence that have a unique positive impact on one’s health which isn’t the case if they are practiced in a different order.
Another important difference is that, this form of yoga is performed in a room with a temperature at 105 degrees Fahrenheit which helps one’s muscles to loosen up, especially for those with arthritis or experiencing stiffness.
Here’s an interesting interview with Bikram Chowdhury taken by CBS News in June 2005, which will give you the entire picture.
Ironically, this aggressive marketing and copyrighting stance wasn’t a part of his strategy when he came to the U.S at first. One of his students (Shirley Maclaine) insisted that he should take money or else people will not value what he teaches. And since then, he has not looked back in terms of franchising his form of yoga.
Judging from the popularity of his franchise which has expanded to about 600-700 centers in all parts of the world, it looks like the people have embraced his form of yoga as it delivers results. Bikram Chowdhury (love him or hate him) is at the forefront of yoga, and will be known as ‘Yoga’s bad boy’ for years to come.
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