Barbell/Compound lift focused Routines

This page includes routines  primarily aimed at building strength and muscle. BE aware that the difference in training for general strength and training for muscle growth or hypertrophy are often vastly overstated. All of the programs on this page are effective at getting you both bigger and stronger, provided you to eat to support it. A bigger muscle is a stronger, provided you eat to support it. A bigger muscle is a stronger muscle and vice versa.

As you make your choice, don't forget the importance of having at least some cardio in your overall fitness plan, even if it's not your primary focus.

Barbell/ Compound lift focused Routines:-

Fitness basic routines/ Beginner:-

A simple, slightly modified version of Phrak's GSLP to be used as a short term "training wheels" program for learning the fundamental barbell lifts, with guidelines for cardio and conditioning.

Greyskull LP:-

A beginner's linear progression program. A 3 day or A/b routine.

The GZCLP Method:-

Power lifter and regular Cody Lefever's training system. A very flexible program that can be adapted for many different goals, 

GZCLAP:-   

A liner progression template derived from the GZCLAP Method .A3or4 day routine.

5/3/1 For beginners:-

The 5/3/1 program with modification to target it more towards novice lifters.A 3 day routine. 

5/3/1 Boring But Big:-

One of the most popular 5/3/1 variants. Simple to follow and good for both strength and size.

Strong curves:- 

A program aimed at introducing women to weight lifting. The program  can be tailored to the user and offers at home alternatives for those without access to a gym.

Metallicdpas PPL:-

Linear progression based push/pull/legs program. A 6 day routine.

PHUL-Power Hytrophy Upper Lower:-

Size and strength program by Brandon Camphell. A 4 day program.

PHAT-Power Hypertrophy Adaptive Training:- 

Size and strength program by Dr. Layne Norton. A 5 day program.

Arnold Schwarzenegger's Splits:-

Body parts splits form Arnold Schwarzenegger. Two variations, both are 6 day programs.

Recommended Routines For Physical Fitness

This blog is index  for the various types of workout routines that are commonly recommended on Fitness.

• Strength Training/Muscle Building.

• Cardio and Conditioning

• Military/law Enforcement/First Responder

• Flexibility/Mobility

The Importance of mental fitness

Keeping your brain in shape:-

Physical fitness gets plenty of attention, and for good reason. A healthy body can prevent conditions such as heart disease and diabetes, and help you maintain independence as you age.

Mental fitness is just as important as phusical fitness, and shouldn't be neglected. Including mental dexterity exercises into your daily routine can help you reap the benefits of a sharper mind and a healthier body for years to come.

Mental fitness means keeping your brain and emotional health in tip-top shape. It doesn;t mean training for "brain Olympics" or acting an IQ test. It refers to a series of exercises that help you.

• Slow down

• Decompress   

• Boost a flagging memory 

 Mind -body connection:-

It's no surprise that the more you help your body , the more you help your mind. Physical activity increases the flow of oxygen to your brain. It  also increases the amount endorphins, the "feel-good" chemicals, in your brain. For this reason, it's not surprising that people who are  in good physical shape also tend to  enjoy a higher level of mental agility.

Engaging in a vigorous physical workout can help uou battle depression and gain a more positive outlook on life. It"s also a great way to beat stress, which can harm you mentally and physically.

Mental exercise is just as beneficial.According to a study in the Proceedings of the National Academy of Sciences, certain memory training exercise is good for the brain and the body, so id meditation. Meditation, in conjunction with other methods,is an alternative way to treat depression. Calming the mind allows you to problem solve in a more relaxed way.

Benefits of mental fitness:-

When you go to bed after a long day, your body begins to relax. But the mind doesn"t always follow.

Visualization can help. You can often achieve a sense of peacefulness through imagry, the process of picturing a tranquil scene or location. This practice can reduce tension in both your body and your mind by challenging neurons in the less-dominant area of your brain.

THE less dominant side of your brain is the area that controls feelings of self-confidence and optimism. When you think about something other than your daily worries, You increase activity in the neural structures of that area of your brain.

Ultimately, vizualization  can  boost your emotional well-being and calm you down mentally.

Become mentally fit :-

Keeping your mind mentally fit isn't as difficult as getting ready for a marathon, but it's a good analogy. You can add mental exercises to the many activities you already perform, such as:

• Reading
• daydreaming
• finding humor in the life

You might try the following approaches to increase your mental fitness.

Stop multitasking:- 

You may think that multitasking enables you to get more things done at once, but it actually creates more problems than it solves. Focusing on one task at a time will imporve your concentration and help you to be more productive.

Be positive with youself:-

Positive affirmation is one avenue to increased mental proficiency. 

Affirmation, or talking to yourself in a positive way, involves strengthening neural pathways to bring your self-confidence, well being, and satisfaction to a higher level.

To start, make a list of your good qualities, Remind yourself that you don't have to be perfect. Set goals for what you want to i

mprove and start small to avoid becoming overwhelmed. 

Try something different:-

New experiences can also set you on the path to mental fitness. You can fit new approaches into your daily life in a varient of ways:

• Try new foods.
• Try new ways to accomplish routine tasks. 
• Travel to new places. 
• Take a new way to work or the grocery store.

According to the Alzheimer's Association, research shows that keeping your brain active increases its vitality. Doing new things in new ways appears to help retain brain cells and connections. It may even produce new brain cells and connections. It may even produce new brain cells. In essence, breaking out of your routine can help keep your brain stay healthy.

Play games:-

Games that test reasoning and other portions of uour brain are fun ways to keep your mind sharp. Consider these games:

• Crossword puzzles 
• Board games
• Sudoku

Games are a great way to build up your brain muscle. Even fast paced action video games may boost your ability to learn new tasks, according to a study in the journal Current Biology. The study found tentative evidence that video games may increase your attention spam, reaction time, and task-switching ability. In addition to video games, try any game that employs the use of:

• Logic 
• reasoning
• trivia

Read more:- 

Reading is great for your brain. Even as you're reading this sentence, your brain is processing each word, recalling the meaning instantly. 

Beyond the mechanics, reading helps you visualize the subject matter on the pages before you, and imagine what voices sound like in the written  dialogue.  This can also be a great relaxation technique.

Reading the mechanics, reading helps you visualize the subject matter on the pages before you, and imagine what voices sound like in the written dialogue. This can also be a great relaxation technique.

Reading is a; great activity because it can stoke the imagination and ignite so many different parts of the brain.  These are endless genres and types of reading material. It;s unlikely that you'll run of interesting things to read.

Take the time:-

Mental fitness doesn't have to take up a lot of your time. Spending a few minutes on it everyday can help you feel better and think more clearly. Remember that relaxation and visualization are just as important in a mental workout as the more energetic activities such as memory exercises or game-playing. Try adding one or two activities , such as memory exercises or game-playing. Try adding one or two activities at a time to your mental workout, such as:

• relaxing
• visualizing
• affirming
• memory exercise
• game playing

The takeaway:-

Mental fitness is important to maintaining your brain and your body healthy, especially as you age. Therre are many types of mental dexterirty exercises, and you don't need to go to gym to do them. They include active  ones, such as learning a new song or playing a game, as well as restful ones, such as relaxation and visualization exercises.Schedule a mental fitness break into your calendar right next to your workout schedule. Your mind and your health are worth it.

Importnace of Physical Fitness

Importance of physical fitness:-

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type  2 diabetes, cancer and cardiovascular disease. Physical activities and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life .A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

reduce your risk of a heaty attack

manage your weight better

• have a lower blood cholesterol level

   

• lower the risk of type 2 diabetes and some cancers

   

• have lower blood pressure

   

• have stronger bones, muscles and joints and lower risk of developing osteoporosis

   

• lower your risk of falls

   

• recover better form periods of hospitalisation or bed rest

  .

• feel better-with more energy, a better mood, feel more relaxed and sleep better.

 

A healthier state of mind:-

A number of studies have found that exercise helps depression. There are many ways as to how exercise helps people with depression:

• Exercise may block negative thoughts or distract you from daily worries.

   

• Exercising with others provides an opportunity for increased social contact.

   

•  Increased fitness amt lift your mood and improve your sleep patterns.

 

• Exercise may also change levels of chemicals in your brain, such as serotonin , endophins and stress hormones.

Physical and Mental FItness

Physical fitness:-

It is a state of health and well being and more specifically , the ability to perform aspects of sports occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate vigorous physical exercise, and  sufficient rest.

Before the industrial revolution , fitness was defined as the capacity to carry out the days activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered as a measure of the body's ability to function effectively in work and leisure activities to healthy to resist hypokinetic diseases, and to meet emergency situations.

Mental Health;-

It is that level of psychological well being or an absence of mental fitness. It is the state of someone who is 'functioning at a satisfactory level of emotional and behavioural adjustment. From the perspectives of positive psychology orof holism, mental health may include an individual ability to enjoy life, and to create a balance between life activities and efforts to achieve psychological resilience. According to the World health organization , mental heath includes 'subjective well-being, perceived self-efficacy, autonomy, competence, inter-generationals dependence, and self-actulization of one's intellectual and emotional potential, among others. The WHO further states that the well being of an individual is encompassed in the realization of their abilities, coping with normal stresses of life, productive work and contributing to their community. Cultural differences, subjectives assessments and competing professional theories all affect how one defines "mental health".

Check Out The Top 20 Health and Fitness Blogs for your 2019 Fitness Journey

 1.ACE

known formally as the American Council on Exercise , the Ace is a non profitable organisation that certifies exercise professionals as well as heath coaches. Their blog focuses on various fitness topics such as exercise for the lower body, strength training, exercises for agility, and the benefits of these exercises. The ACE is dedicated to helping people move throughout their day to day life as well as providing scientifically supported education and information to fitness enthusiasts, professionals, coaches and trainers. Their end goal is to make an impact on preventable diseases related to inactivity and sedentary lifestyles by 2035.

 2.The Fitnessista

You've heard of a fashionista, but what about a "fitnessista?"
This clever blog is run by fitness director, personal trainer, and weight loss specialist from San Diego, Gina Harney. Harney's lifestyle blog takes inspiration form her life as a mother of two who also makes time for quick and effective workouts throughout her  day. She writes about healthy and familyfriendly recipes you can make, how she incorporates workouts that can be done anywhere Like in the stores or in a parkbench.  and more. Her words are for everyone , but mothers will find her blog especially helpful and enlightening.

3.Born Fitness

Born Fitness was developed as a program designed to make taking care of  yourself easier and stress free.  This means that all the headache around your health, nutrition decisions, and  fitness practices are taken away in favour of easy and effective lifestyle chages. The Blog is perfect for readers looking  to lose weight , eat a better diet , live longer, gain muscle, or achieve another fitness goal, In addition , the Blog is perfect for readers in all stages of their fitness journey whether they are beginners or some fitness experts and ethusiasts. The posts are comprehensive, fun to read, easy to understand,and simple to execute.

 

4.Run To the Finish

WE get it-running is the worst, but Run to the finish might just change our minds on that. This blog is all about motivation and handy tips about running for beginers, experienced runners,  and seasoned runners. Whether you're training for a 5k, looking to take a jog around your neighbourhood,or just running from the idea of running itself, Run to the Finish has awesome information that you can really use. The majority of their blog posts talk about ways to get your body in shape with the help of running as well as warm up tips training exercises and more. THis site also has recipes, product reviews, profits of well known runners, and much more. Whether you love running or hate it, this blog as one to watch.

 

5.Fitness on Toast

 Fitness on toast wa founded by Faya NIlsson, a personal trainer who writes about nutrition, fitness heath fashion, and travel. Her blogs clever name was born when she moved to the UK and was taken in by how many foods are eaten on toast- and you can expect the same amount of cleverness in her posts.Due to her wide range of topics, there are sure to be relevent posts for a varity of readers to enjoy and learn from. Her Blog is all about inspiration, advice, and heathy lifestyle, so add her to your bookmark tab asap.

 

6.Love Sweat Fitness

Created by a certified personal trainer and group fitness instructor, Katie Dunlop, Love Sweat Fitness is all about finding inspiration to live your happiest life and healthy change after college. Discouraged with fad diets and workouts trends, Dunlop began the search for a simple yet effective workout and fitness  lifestyle that offered real  results. Her blog is fun, informative, and honest, offering readers a weekly workout, inspiring quotes, delicious and healthy recipes to create as well as all the information you might need about weight loss struggles , how hard a fitness journey can be , and the fruits of one;s labour when they stick with it. If you want a healthier you in 2019, You have got to follow this blog.

 

7.Travel Strong

Travelling might seem like the absolute worst time to stick  to a diet or fitness routine. you're sitting long hours, trying new food, and looking to relax rather than work. Travel strong however, thinks that travelling is a great  time to stay fit. How? Travel strong is all about providing their readers with useful nutrition advice and fitness information that you can use no matter where you are. Many of the posts offer tutorials and how to guides for 20 minutes workouts, heathy food choices when dining out, and heathy lifestyle choices that are especially important when traveling. If you travel frequently for business, have a trip coming up this year, or just find this information useful, this blog is perfect for you.

8.Workout Nirvana

Workout Nirvana is one of the top fitness blogs on the web.Its articles cover everything from strength training and workout routines to how to prevent injuries to how to lose weight. Workout Nirvana also offers excellent information on how to improve your fitness journey and keep pushing your goals, information specified for women's and men's health, as well as emotional support articles for when the fitness journey gets stressful. If you want to reach Workout Nirvana , Follow this blog.

9.Nerd Fitness 

If you've  ever felt out of place on a gym or just in  life. THis is the blog for you . Nerd fitness is a community of "outcasts" and
"misfits" ready to help you get into shape . NO matter where you are on your fitness journey, Nerd fitness has something for you. Whether you want to learn how to eat better , are overweighted and looking to find a community while also enhancing your heath, Nerd fitness is ready to come alongside you and help. THis blog offers uplifting fitness stories from community members, workouts to make you superhero strong, helpful information to explain why and when a diet or workout routine might not be working , and much more , Whether you're  nerdy or not this is a great blog to bookmark so you can "level up your life'.

10. 12 Minutes Athlete

12 minutes athlete itself is not a blog but an app that helps users do HIIT workouts without having to hit the  gym. Founded by Krista Stryker, this app makes the workouts quick and easy for users on the go. ON her blog, Stryker writes about different workout  routines and examples also come with handy illustrations for visual learners looking at the app or the online blog.

11.Cranky Fitness 

If you've ever felt cranky about your fitness journey . this blog shares your sentiments ,  informational with a touch of well placed humor , Cranky Fitness is a blog all about nutrition, weight-loss, and of course , overall fitness. With posts written by the hilarious"Crabby McSlacker, "you'll definitely be able to relate to all the ups and downs that come with getting in shape. You can even reach out to Crabby directly if you have any questions ,comments , want to share your story, or thank her for all the laughs she provides when things are feeling extra tough. Even if you have the highest hopes for your fitness journey , you know there will be times when you feel annoyed , tired and just downright cranky. Luckily, this blog is ready to commiserate, encourage, and inspire. Our 2019 list wouldn't be complete without it.

12.Simply Shredded 

This blog was founded by james  Follacchio and has gained popularity in recent years thanks to its insightful featurettes and interviews with well known bodybuilders. A great blog for men and women looking to lose fat , gain muscle and sculpt their bodies into their ideal shapes. THE blog  comes with motivational pictures, great articles on how to lose weight, tone , gain muscle, and more . If you're into developing and accentuating your assets, this is a great resource.

13.Gym Talk

Gym Talk combines humor with great information into one super cool blog. It offers great posts about health, fitness, nutrition , workout tips, supplement review, and much more. Their various posts have amazing advice for readers at all points of their  fitness journey and  a whole humor section to ease the stress when the fitness journey gets a little bumpy.

 

14 Yoga Dork 

Yoga is one of the oldest forms of exercise and meditation in the world, so ofcourse a blog dedicated to Yoga deserves to be on our list. Yoga Dork is all about yoga, From stories and tips about Yoga to ideas, fitness programs, and workouts created around Yoga. Of course , Yoga is the main topic . it is not the only topic, Yoga Dork blog goes over a range of topics of topics that deal with heath, physical wellness , spiritual wellness and social movements. This blog is also a great way to stay up to date with different facets of life in 2019, making it a great one to follow.

15.The Lean Green Bean

Founded by Lindsay Livingston, a registered dietician, the Lean Green Bean is a blog about nutritional advice for a healthy lifestyle. Livingston's posts ate especially helpful for parents looking to help picky eaters find nutritious meals, recipes for healthy snacks and advice for keeping a fit and healthy life while raising children. The trcipes, tuos iseas, and meal reviews offer a wide array of new things to try and encouragement for the ups and downs of your personal fitness journey.

16. Black Girls Run

Founded by Toni and Ashley in 2009, Black Girls Run has blossomed into an amazing community that reaches out to women and encourages them to get our and run. Black Girls Run. was founded to combat the obesity epidemic amongest  the Aferican American community, Where diseases like diabetes and hypertension can be prevalent due to lifestyle and genetics . On their heath by running.  Of course , this blog is for all readers, men and women. Black Girls Run is a movement, so check it out in 2019.

 

17. Fit Bottomed Girls 

If you're looking for  fitness tips form real people and not fit and perfect instagram models and influencer , Fit Bottomed Girls is perfect.Founded by two women as a simple blog with a title reference to a Queen Song, Fit Bottom girls has basically gone viral and is reaching thousands of readers, men and women , from all around the world every month. The focus of this blog is that "fit bottoms" come in all shapes and sizes and that there is no such thing as looking perfect because each body is perfect in its own way. With great fitness workouts and tips for various exercises, useful motivational content , nutrition facts, tips , recipes and resources , a podcast, review of products and workout routines, workout playlists and music suggestions and much more.If you're going to follow any blog in 2019, this has got to be it.

18. Blogilates

One of the best exercises out there is Pilates. Great for toning , strength trianing , cardio  and calisthenics, Pilates hits all the right spots and can help you along your fitness journey in major ways. Blogilates combines the popular fitness trend with the usefulness of a blog by offering all the great information on the topic in one place , Videos how -tos personal stories , and workout calendars  are just part of information , tips and even activities .When you follow this blog, you can join in on challenges ,find awesome recipes, and get inspired by before and after photos of other people on their fitness journeys.

19.Spot me Bro

Need a little humor with your fitness blog? Spot Me Bro has you covered. This site  and blog offer informative and  humorous articles on all things fitness and tailored especially for "bros."With article about famous actors and bodybuilders, the effects of steroids and testosterone injections, and different fitness routines, this fun and funny blog offers some useful information. Even if you're not a "bro" you may find you'll learn something new from the guys at spot me bro.

20Roman Fitness Systems 

Roman Fitness Systems is all about helping their readers achieve their fitness goals through the use of sound information and helpful tips. The site focuses on two things:"making people hot,"or "getting people huge" which means losing weight or gaining muscle. Roman Fitness System was founded in the early 1970's by John Romaniello and designed to transform clients into better and stronger versions of themselves. In addition to their hard-hitting articles on topics ranging form how to stop overeating, doctors, and even fostering healthy friendships , the site also offers great products , coaches, and fitness programs.

The Basic of fitness..

I would of course, like to tell you that  My own blog is the best health and fitness blog in
2019, but , I am going to spread the love today.
It's no secret that many people want to revamp their diet and exercise routines every time the new year comes around.

Gyms get busier. Diet programs begin selling like hotcakes .

Within a month, the crowded gym is back to normal, and the conversation in the weight loss group you joined sounds like crickets.

One study by Bodybuilding.com found that almost three-quarters of people who set fitness goals as New Year's resolutions abandon them. It;s hard to find the time, and It's difficult to follow a new regimen.

Change is not easy,people. Our bodies are programed to seek homeostasis.
That means that it;s often easier for us to continue to do what we're doing even if it's unhealthy or ;makes us feel worse.

Many people don;t have plans for getting back on the wagon if they fall off. What's more, we,re a judgmental species; we berate ourselves for failing if we lose momentum for even a moment.

One way to maintain your health  and fitness goals is to find the right motivation and support.This is why our 21- Day Fat loss challenge comes woth access to a private support group.

These things can be easy to come across these days with so much information out there in cyberspace.

All that information out there on the internet a double edged sword. however. You can get oberwhelmed trying to find the best advice.

That's why we'he done the work for you. We have found the best health and fitness blogs that are going to help you get and stay fit and healthy in 2019.