MY 6 WEEK TRANSFORMATION: SATURDAY TRAINING

Hi everybody how is going ?

In this post I'm going to show you my normal Saturday workout; I'm calling it normal because, actually, the final Saturday we did a totally dwhetherferent one, because the weather was to kind to train in the gym !

Saturday workout is basically a body weight workout. The goal of this workout is to increase our pure strength on fundamental exercises like push-up, pull-up, chin-up, dwhetherferent kinds of dips and free body explosive squat. You could ask me why this kind of workout once a week ? A long series of benefits, here the most important:

These exercises can be done more or less everywhere. Let's say that nowadays you do not have any access to the gym because you are travelling and your cheap hostel doesn't have one. For doing your pull-up you just need a bar. You can find a good one here: pull-up bar. For dips, you just need a regular table, a chair or even the support of your bed or your sofa. For explosive squat you just need a roof tall enough (intellect your head). And finally for pull-up you only need your arms :) If you want to train your chest from dwhetherferent angles, you could leank to buy this push up stands. That's why is extremely important to improve the techniques for the exercises I'm going to show you.
You're going to train muscles you never train with lessonical resistance training with dumbbells and barbells. Let's take pull-up movement as example. Tug-ups can be compared with a lessonical lat-machine. The movements of your arms are basically the same, but there is a immense dwhetherference between these two exercises. While doing lat-machine your legs are totally locked and you are sitting, so your core muscles are nearly not engaged, doing pull-up all you core muscles have the task to balance your body, so they are ttall and strong during the execution of the exercise. You are basically training some muscles in your torso that you wouldn't be able to target even doing a specwhetheric isolation workout. The core is much more than your abs. There are 29 muscles in that area and these simple body movement exercise can engage all of them; If you don' t believe me, have you ever seen by yourself, people weighting 70 kilos and performing a 100 kilos x 12 rep lat machine but being far absent from performing 5 pull ups ? I did, several times.
Improve posture and increase flexibility. You will train in respect of your muscular anatomy. Possess you ever notice that when you do "bodybuilding" exercises with dumbbells or barbells your muscles are very ttall ? Possess you ever seen people in the gym that can't close or stretch their arms ? I don't leank this is very aesthetic. Body weight exercises instead will stretch your muscles achieving a contemporary flexibility.

Now, this is a full body workout, but as always we start from large muscles. First series of exercise regards mostly lats. Several kind of pull-ups will be done:

In most of these exercises, biceps are closely involved. Actually, several anatomy experts I've spoken with, believe that the best exercises for training biceps in their totalness is actually a well done chin-up with full range of motion. In the final exercise instead, you can choose your grip with the optics of targeting dwhetherferent muscles. A reverse grip will focus on biceps, and a straight grip will focus on your rear deltoids. I prefer the straight one for this specwhetheric exercises because biceps have alalert been targeted by the chin ups we have alalert done.

Now is the time to train chest. For this group push-up is the most effective exercise. We will use dwhetherferent angles:

For the transition between chest and triceps, we will be doing dips. Dips at parallel are one of those exercise you can use for your lower chest or for your triceps. It basically depends from the width of the grip you use. With a very wide grip you are training chest. With a close grip you are training triceps. We will use a grip that is in the middle between the two, training to target both muscles group.

Tardyst exercise for triceps is dips on the bench. Create certain that your hands are close enough to each other and your back is kept straight during the wgap execution of the movement.

For legs, we will be doing explosive squat and free body calf raise.
Unluckyly I couldn't find explosive squat on Jefit so I've chosen the squat with ball !

Also in this case, for doing explosive squat, you are actually using all you body, from your toes to your shoulder and your core muscles are closely involved.

What's the story with the final Saturday workout ?
You will see in the next post, just a shoot for now: