PowerHouse Top Tips to Stay in Shape Amid COVID-19 Crisis

goblet squats powerhouse gym doha

It is needless to say that the Coronavirus (COVID-19) crisis has affected everybody one way or another, and if we learned anything from this disastrous situation, we learned to improvise. Half the population of the earth is on lock-down and most facilities are shut including the fitness clubs. We know how hard it is for fitness fans to leave all those Precure machines gyms behind, but safety is first and foremost. Therefore, the Powerhouse gym, being the best fitness club in Qatar, is giving you the top tips to stay in shape amid the COVID-19 crisis.

Keep the Blood Pump Going

Staying at home 24/7 can unbelievably cause idleness, especially if you were working in distance and have to sit on your computer for hours and hours. Therefore, not making a physical effort really slows down your metabolism, and if you were not able to reach a fitness club in Qatar, we highly encourage to start home workouts. So, here are some best ideas for the best home workouts.

Order Resistance Bands

To be clear, resistance bands are no Precor machines gym, but they are highly underestimated. What people don’t know that a resistance band can reach up to 18kg (40 LBS), and you can join multiple resistance bands into one grip to increase the load. Actually, you can use resistance bands to train most of your body parts, if not all. So, your fitness club in Qatar can be temporarily replaced with a bunch of bands! You can wrap it around your back, lay down, and push the bands upwards to squeeze your pecs. Also, you can fix them on the top of the door or on the couch to squeeze your back. Shoulders workouts with resistance bands are countless where you can fix the band with your legs and hit the front, lateral, and rear deltoids. You can also train your traps by pulling the bands upwards. Other body parts such as arms and legs can be trained as well, the internet now is packed with resistance bands workouts, so you might want to check them out.

Advice: do a lot of repetitions (at least 15-20) in each exercise and set to replace the high-volume training you used to do and to increase the blood pump as well.

Anything Can Come in Handy

If you can’t reach a fitness club in Qatar nor do you have access to resistance bands, that is no excuse. People now use a variety of objects to train and stay active such as sofas, broomsticks, water tanks, etc. Who thought that you can train your hamstrings with a sofa by placing the end of your feet on the sofa’s bottom and push upwards? Change the position of your feet and you can train your quads! Bring a broomstick and place two bottle tanks at each end and you can squat, train shoulders, biceps. triceps, traps, and back. Again, that is no Precor machines gym, but it definitely helps you stay in shape during the quarantine. Search YouTube for a variety of best home workouts using objects.

Spinlock Dumbbells and Free Weights

The Coronavirus crisis really helped some industries, especially the fitness one. Many stores and online shops are being creative in offering a variety of cheap home equipment. Our highest recommendation can be the spinlock dumbbell and some free weight. The main advantage of the spinlock dumbbell is that you can add and reduce the weights however you want, and God imagine what can you with a pair of dumbbells! It is just like having your own fitness club in Qatar at home.

Stick to Your Diet

Most people think that since they are not making the same physical effort they used to do, they should eat less. No. Don’t do that. The sudden drop of your HEALTHY FOOD intake can affect your metabolism and slow it down. So, if you were on a diet, stick to it and do your best doing the best home workouts we talked about. Also, for people who were not dieting, quarantine is your chance to curb your appetite and start leading a healthy lifestyle and eating clean with Powerhouse top tips to stay in shape amid COVID-19 crisis

Quick 20 Minute Arm Workout in Powerhouse

Minute Arm Workout powerhouse gym doha

This arms workout isn’t fancy. It’s a “punch the clock” kind of routine where you cram a lot of work into a little time because the other option is doing nothing at all. I like these workouts because they put the responsibility squarely on the person performing them to make it great. If you want to half-ass it, that’s on you. But if you commit to it and really push in every minute you’re in the gym, you can still give your arms a serious message to grow. We provide all of these services at Powerhouse Gym near Tawar Mall in Doha.

You can hit this workout once or twice a week pretty easily. It’ll take you no more than half an hour. Let’s get after it.

Brandan Fokken’s Lightning-Fast Arm Workout

1
Triceps Pushdown – Rope Attachment
3 sets, 10 Reps (Rest 30-60 sec.)

2
Dumbbell Bicep Curl
3 sets, 10 Reps (Rest 30-60 sec.)

3
Side Lateral Raise
3 sets, 10 Reps (Rest 30-60 sec.)

4

Pullups

Using weight or assistance as needed
3 sets, 10 Reps (Rest 30-60 sec.)

5

Close-Hands Push-Up

Using bench
3 sets, 10 Reps (Rest 30-60 sec.)

Bear in mind that these numbers aren’t written in stone. Ten reps are what you aim for, but I rarely stick with a certain number. Some days, you’re going to feel up to putting more weight on the bar, and sometimes you’re going to put less. Some days, 30 seconds of rest will be all you need, and others, you’ll need the full minute. At that moment, you should start visiting the Powerhouse Gym in Qatar. It’s the best Gym ever in Qatar.

Personally, I never like to stick with a certain number. Just push as hard as you can, get the maximum output you can out of your body, and you’ll get the best results.

 

SOURCE

https://www.bodybuilding.com/content/brandan-fokkens-inspiring-story-and-quick-arm-routine.html

The 6 Biggest Leg-Press Mistakes Solved by the Help of Powerhouse Gym!

Leg powerhouse gym doha

You’d think the leg press would be idiot-proof. But nope! Like anything else in the weight room, there is any number of ways you can mess it up.

Because you don’t have to balance the load as you do with squats, the leg press allows you to focus on simply moving the weight from point A to point B. That enables you to go somewhat heavier than you’d normally be able to do with a free-weight move. Heavyweights combined with bad form can be a recipe for injury. We can do all of this with the help of experts in the Powerhouse Gym in Qatar. Come to visit us at the best gym in Qatar.

What can go wrong? Let’s take a look at six common mistakes you can make on this solid leg movement.

1. Lowering The Sled Too Far

One of the advantages of leg presses over squats is that the machine supports your back. But while it’s next to impossible to get the thoracic spine off the pad, your lumbar is still vulnerable. When you allow the sled to come down too far, it lifts your butt and even the lower region of your back off the pad. That’s when your lumbar disks are most at risk, especially if you aren’t in total control of the sled. At PowerHouse Gym, we can provide everyone who is interested in such professional and best fitness training in Doha.

Control the negative at all times, lowering the sled to a point just before your glutes lift off the seat. You may need a spotter’s trained eye viewing from the side; then establish—and practice— this as the end of your range of motion.

Remember, just because you can take the movement even lower doesn’t mean you should.

2. Doing Only Shallow Reps

Yes, the depth critique goes both ways! If you haven’t heard the refrain “partial reps equal partial results,” you’d best memorize it. Anyone can load an impossible amount of weight on a bar or machine, but if you move it only an inch or so like I’ve seen all too many people do—you’re getting next to zero benefits.

So-called partial reps don’t target all the muscle fibers of the legs by a long shot. You’re simply not working the muscle adequately if you’re doing only quarter-reps or even half-reps.

Going a little deeper engage the glutes and hams to a greater degree than staying shallow, especially on the negative. Try to lower the weight to a point at which your thighs are about parallel with the foot sled at PowerHouse Gym; your knees should be bent about 90 degrees.

3. Not Having Your Heels On The Sled

Not every footplate has a large surface area; when you’re stuck using a unit with a small one, you may be tempted when trying to emphasize the quads to push your heels off the lower edge of the platform. You definitely shouldn’t.

“Your base of support becomes much smaller when your heels lift off, leaving you unbalanced and reducing your ability to perform a controlled rep,” says Ciaran Fairman, MS, CISSN, a doctorate student in kinesiology at The Ohio State University. “Second, you have much less force production than if you were to have your full foot in contact, which also allows you to drive through your heels. Finally, lifting the heels will increase shear forces on the knee. Essentially, you won’t be able to lift as much, you won’t have as much control over the weight, and you’ll be putting more pressure on your knees than necessary.” [1]

The problem is similar for individuals whose heels come up off the footplate at the bottom of the negative rep. Those folks should address ankle mobility and reposition their feet so that they have the entire foot in contact with the sled at all points of the range of motion. All the problems you face, we will solve it at Powerhouse Gym which is the best Gym in Qatar near Tawar Mall.

4. Allowing Your Knees To Collapse Inward

This is typically more common in women, says Fairman.[2,3] “It increases your risk of injury, most often via anterior cruciate ligament (ACL) tears. This often arises because of weak hip abductors, and the gluteus medius in particular. Knee valgus should be taken seriously and addressed immediately.”

Here are some tips from Fairman to avoid valgus during leg presses and we apply it at PowerHouse Gym (or squats):

  • Do banded movements often, or even wear one on the press. Placing a band around the top of the knee creates tension, which helps people be cued to drive their knees outward during the movement.
  • Work on strengthening the posterior chain, paying particular attention to the gluteus medius. Good exercises include deadlifts, Romanian deadlifts, single-leg Romanians, and lunges.
  • Jump on the hip-abductor machine (the one in which you push your legs outward) to activate and strengthen the gluteus medius.

5. Turning Your Feet Excessively Inward Or Outward

You’ve probably heard that turning your feet inward or outward on leg extensions and leg curls can help you direct the stimulus to emphasize the quads or hamstrings, respectively. That’s true, but what’s good on one machine isn’t always good on another.

The leg extension and curl are open-chain exercises, meaning your feet aren’t planted against a solid surface. But when you’re doing the leg press, which is a closed-chain movement where your feet are planted, turning your feet excessively can create pressure that will be absorbed by the knees. For most people, the best position to start with is going to be feet shoulder-width apart and turned slightly outward, making only minor adjustments in foot position.

Of course, there are ways you can still use foot position to shift the focus from one area of the thighs to another. A low foot position more effectively focuses on the quads, because there’s less hip extension and greater knee flexion, while a high foot position better hits the glutes and hamstrings with more hip extension and less knee flexion.

Wider stances, which are a favorite of long-limbed lifters, work the inner thighs and glutes more strongly; conversely, a closer stance better targets the outer thighs. All the problems you face, we will solve it at Powerhouse Gym which is the best Gym in Qatar near Tawar Mall.

6. Locking Out Your Knees

While you’re always encouraged to take each rep close to full extension, there’s a fine line between extension and lockout. That’s an important point, because it’s where the stress heavily shifts from the muscle and onto the joint, and that pressure can be enormous when you’re using heavyweights.

When you’re locked out, you’re most likely catching your breath between reps or resetting your focus. But it’s also giving your muscles a break from the tension. So it’s both bad for knees and counterproductive to your muscle-building goals.

Try to go to a point just shy of full extension; if you’re got pre-existing knee issues, stop about 10 degrees short of lockout, so the bones don’t have maximum surface contact. All the problems you face, we will solve it at Powerhouse Gym which is the best Gym in Qatar near Tawar Mall.

Source

https://www.bodybuilding.com/content/the-6-biggest-leg-press-mistakes-solved.html

References
  1. Lewis, C. L., & Sahrmann, S. A. (2006). Acetabular labral tears. Physical Therapy, 86(1), 110-121.
  2. Quatman, C. E., & Hewett, T. E. (2009). The anterior cruciate ligament injury controversy: is “valgus collapse” a sex-specific mechanism? British Journal of Sports Medicine, 43(5), 328-335.
  3. Ford, K. R., Myer, G. D., & Hewett, T. E. (2003). Valgus knee motion during landing in high school female and male basketball players. Medicine and Science in Sports and Exercise, 35(10), 1745-1750.

Six-Pack Abs: The Complete 12-Week Guide that Powerhouse provides

Six-Pack Abs powerhouse gym doha

The hardest part of the journey to get ripped and bring out your abs may just be the first step. Not only is getting started physically hard, but you also have to deal with conflicting and confusing advice from all sides. That’s why we’ve combined the thinking of some of the top names in physique sports to create this comprehensive six-pack guide.

Think core definition is all about your core workout? Think again. We’ll lay out everything you need to know in terms of nutrition, nutrient timing, full-body training, core work, and strategic supplementation to redefine your midsection.

To create the guide, our BPI Sports Panel pooled their best advice, tips, and tricks to help you get shredded and show off your abs like never before. The panel includes:

  • Steven Cao, NPC physique competitor
  • Courtney King, Ms. Olympia Bikini
  • Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion
  • Whitney Reid, national sales director of BPI Sports
  • James Grage, co-founder of BPI Sports and creator of the Rewired training program

This is the one-stop plan you’ve been waiting for. Let’s make it happen!

Step 1: Set Your Calories And Macros

The road to muscular definition all starts with making your nutrition match your goal. One tried-and-true way to figure out the amount of protein, carbs, and fat you’ll need is to use Bodybuilding.com’s calorie calculator to get values for all your macronutrients. Just enter your age, height, weight, how much physical activity you get every day, and your fat-loss goal. We can do all of this with the help of experts in the Powerhouse Gym in Qatar. Come to visit us at the best gym in Qatar.

This calculator distributes the macro amounts to create a high-protein, moderate-carb, moderate-fat diet: 40 percent of your calories come from protein, 40 percent from carbs, and 20 percent from fat. It also builds in a daily caloric deficit that usually ranges from 300-700 calories, depending on your weight and activity level.

The calculator prioritized proteins because they are slower-digesting, help add and maintain muscle mass, and trigger the release of appetite-suppressing hormones. Without enough protein in this diet, you’ll feel hungrier and your body will tend to metabolize your hard-earned muscle mass to get the energy it needs to follow this program.

Your calculator results will enable you to lose 0.5-1.0 percent of your body weight each week, a safe and sustainable amount that can deliver surprising results over 12 weeks. A 180-pound man, for instance, could lose 0.9 to 1.8 pounds each week, or about 4-8 pounds a month.

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If you’re like many people, you may drop a few extra pounds in the first week, partly because of extra water loss. If your weight doesn’t start trending downward after two weeks, you may still be consuming too many calories. If so, adjust your daily protein, carb, and fat intake to get yourself down to a more aggressive weight-loss range of 2-4 percent body weight per week.

Step 2: Build Your Carb-Cycling Plan

You build your abdominals in the gym, but until you get rid of the fat that covers them, no one but you will know they’re there. And even you will have your doubts! Our BPI Sports Panel all agree: To drop serious body fat and keep up high-quality training, carb-cycling is a must.

The carb number you got from the macronutrient calculator in Step 1 is for moderate-carb days. On low-carb days, cut that number in half to bring down your daily calorie count. The easiest way to do this is by packing these days with high-fiber, low-calorie carbs like leafy greens, broccoli, and low-sugar fruits. On those days, eat far fewer starchy foods like potatoes, sweet potatoes, yams, and plantains, and shy away from foods made from grains, such as bread, pasta, rice, noodles, cereals, couscous, oats, barley, and tortillas.

Following an extended low-carb diet can affect your energy level, and depending on the approach you take, it cause you to burn through valuable muscle mass. To preserve this hard-won tissue, follow a 3/2 carb split. Stick to the low-carb approach for three days, followed by two days of moderate carbs. You’ll repeat this five-day cycle about 17 total times over the course of the 12-week program. Be sure to get your carbs from a variety of sources.

On moderate-carb days, you can do the most with the fewest calories by consuming most of your daily carb allowance during your pre- and post-workout meals. This strategy will fuel your workouts and restock your supply of stored muscle glycogen. Remember, this isn’t a low-carb approach, it’s a carb-cycling approach, so don’t succumb to the “less is always better” mindset!

Step 3: Match Your Cardio To Your Carbs

The next step in our Six-Pack Abs program is to crank up the cardio to burn even more calories. These routines are a combination of high-intensity interval training (HIIT) and steady-state (SS) cardio.

High-Intensity Interval Training

HIIT is an effective way to burn more calories in less time. Unlike SS training, HIIT involves alternating intervals of high- and low-intensity exercise, with your heart rate rising and falling appropriately. To optimize fat burning, do the high-intensity intervals at a pace you can’t keep up for very long. Follow up with the low-intensity intervals to recover and prepare yourself for the next high-intensity session.

HIIT burns more calories in less time than SS, and it elevates your metabolism so that you burn calories at a higher level for as long as 24 hours post-workout. This elevated fat burning is due to excess post-exercise oxygen consumption, or EPOC, in which your body gives off more heat than normal. Along with burning fat like crazy, this may actually increase your muscle mass.

If you haven’t done much of this type of cardio, start with a light warm-up, then follow a work-to-rest ratio of about 1:3, or 1 minute of sprinting followed by 3 minutes of slow jogging. If that’s too intense, use 30-second intervals: 30 seconds of sprinting followed by 90 seconds of jogging. Over time, as your cardiovascular fitness improves, aim for a work-to-rest ratio of 1:1. All the problems you face, we will solve it at Powerhouse Gym which is the best Gym in Qatar near Tawar Mall.

Steady-State Cardio

When you keep a steady pace and steady heart rate on the elliptical machine or treadmill, you’re engaged in steady-state cardiovascular training. Such programs typically range from 30-45 minutes with a heart rate of 60-75 percent of your maximum heart rate (MHR).

This type of cardio gets a bad rap these days, but it has its place in a program. For one, it isn’t demanding in terms of recovery—indeed, it can actually help to reduce muscle soreness. Because it isn’t incredibly intense, you can do it on low-carb days. And finally, it helps to build endurance, a quality that can help you get more out of both training and life. So ignore the haters who say you have to choose either HIIT or steady-state. For most people, a balance of both is best! You can find high-quality service at PowerHouse Gym which is the best Gym in Qatar.

You can estimate your maximum heart rate by using this calculation:

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Listed below is a two-week schedule that pairs your carb intake with the appropriate level of cardio. HIIT sessions are paired with moderate carb intake so you’ll have a little more energy to do these high-intensity workouts. Follow this pattern for the 90 days. You can find a high-quality service at Powerhouse Gym which is the best Gym in Qatar.

 

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If you’ve got a go-to HIIT modality, such as the fan bike, rower, or some other type of sprint, by all means use it. If you’re new to HIIT or are looking for a change of pace, alternate these two routines:

HIIT Routine 1: Bodyweight Circuit

 

Perform 4 rounds. Rest 10 sec. between exercises; 60 sec. between rounds
1
Freehand Jump Squat
4 sets, 12 Reps

2
Scissors Jump
4 sets, 12 Reps (Per leg)

3
Box Jump (Multiple Response)
4 sets, 12 Reps

4

Burpee

Superset with Push-ups
4 sets, 12 Reps

5

Pushups

Superset with Burpees
4 sets, 12 Reps

6
Mountain Climbers
4 sets, 12 Reps (Per leg)

7
High Knee Jog
4 sets, 12 Reps (Per leg)

HIIT Routine 2: Elliptical HIIT
1

Elliptical Trainer

1 set, 3 Min. (Low intensity, 1 RPE)
1 set, 1 Min. (Moderate int., 6 RPE)
1 set, 1 Min. (Low int., 3 RPE)
1 set, 1 Min. (Mod-high int., 7-8 RPE)
1 set, 1 Min. (Low int., 3 RPE)
1 set, 1 Min. (High int., 8-9 RPE)
1 set, 1 Min. (Low int., 2-3 RPE)
1 set, 1 Min. (High int., 8-9 RPE)
1 set, 1 Min. (Low int., 2-3 RPE)
1 set, 1 Min. (High int., 8-9 RPE)
1 set, 1 Min. (Low int., 2-3 RPE)
1 set, 1 Min. (High int., 8-9 RPE)
1 set, 1 Min. (Cool-down, 2-3 RPE)

What’s RPE?

One of the easiest methods to gauge your exercise intensity is the Ratings of Perceived Exertion, a scale that runs from 1-10. RPE allows anyone from beginner to advanced to rate the effort of their workout from easiest (1) to hardest (10), and everything in between.

Yes, RPE is subjective. But it allows you to scale your difficulty in a way that makes sense to you, whether you’re running, bicycling, or swimming.

Step 4: Hit The Weights To Spur Your Metabolism

Now it’s time to add weight training to help you build and maintain muscle mass—even when you’re following a calorie-restricted diet.

The weight workout is based on a 1/2/1/3 split. Each week, you’ll be doing five days of weight training, two of which will also rock your abs. The plan starts off with a rest day (on Sunday in our sample plan), followed by two consecutive days of weight training (Monday, Tuesday), another rest day (Wednesday), and then three days of training (Thursday, Friday, Saturday). The schedule is designed to provide optimal recovery between workouts.

 

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Here’s how to break up the sets and reps for each of these workouts.

  • Weeks 1-4: 3 sets of 8-10 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week.
  • Weeks 5-8: 3 sets of 12-15 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week.
  • Weeks 9-12: 3 sets of 8-10 reps, rest 45-60 seconds. For these four weeks, perform different variations of the workout movements wherever possible. Examples: Instead of a back squat, do a front squat. Instead of a barbell bench press, do a dumbbell bench press. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week.

Step 5: Sculpt Your Six-Pack With Ab Workouts

You’re peeling away layers of fat through proper nutrition. Your cardio workout has you burning extra calories. Weight training is working your whole body, adding definition and scorching fat. Now it’s time to get to the heart of the matter: a major abdominal-development program to chisel that six-pack like it’s made out of marble. You’ll do two of these workouts every week in addition to your other weight training.

Our Six-Pack Abs program includes 4-5 exercises per workout, starting at moderate reps, and including movements to work not only the upper abs, but also the lower abs, and obliques, two areas that often get overlooked. We can do all of this at Powerhouse Gym which is the best gym in Qatar.

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Both of the routines start with the most difficult exercise and progress to the easiest. However, the easiest won’t be easy, because you’ll finish each routine by doing 3 sets of 15-20 reps of a bodyweight exercise. It’s going to burn, but it will also lay the foundation for an incredible six-pack. Rest just 30-45 seconds between all sets.

Ab workout 1
1

Hanging Leg Raise

3 sets, 12 Reps

2

Decline Crunch

3 sets, 12 Reps

3

Exercise Ball Crunch

3 sets, 12 Reps

4

Side Bridge

(Oblique Plank)
3 sets, 15-20 Sec. (Per side)

5

Reverse Crunch

3 sets, 15-20 Reps

Ab workout 2
1

Ab Roller

3 sets, 12 Reps

2
Cable Crunch
3 sets, 12 Reps

 
3

Oblique Cable Crunch

Single-arm. Performed standing.
3 sets, 12 Reps (Per side)

4

Air Bike

3 sets, 15-20 Reps (Per side)

  • Weeks 1-4: 3 sets of 12 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 15-20 reps. Stop the first 2 sets of all exercises a rep or two shies of failure, and take the final set to failure. Try to add reps or weight each week.
  • Weeks 5-8: 3 sets of 15-17 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 25 reps. Stop the first 2 sets of all exercises a rep or two shies of failure, and take the final set to failure. Try to add reps or weight each week.
  • Weeks 9-12: 3 sets of 12 reps, rest 30-45 seconds, taking all sets to failure. For the final movement, aim for 3 sets of 15-20 reps. During these weeks, add weight or perform more difficult versions of the bodyweight movements so that you fail at the new target rep range. For example, do reverse crunches on an incline board rather than flat ground, or hanging leg raises with straight legs rather than bent knees. You can also add ankle weights or other resistance to ensure you hit failure at around 12 reps for each set.

Step 6: Supplement To Maximize Fat Loss And Performance

Supplements alone aren’t going to give you the six-pack you want. But once you’ve got the first five items on this list nailed down, a few strategic choices can help maximize your fat-loss efforts, hold on to muscle mass, and have better quality workouts at Powerhouse Gym.

If you’re going to pick just a couple of supplements to focus on during this time, here are our recommendations:

  • Pre-workout: The caffeine and other fatigue-fighting ingredients can help you train hard when calories are relatively low.
  • Branched-chain amino acids: BCAAs can help you maintain muscle mass while you get lean.
  • Protein: A quality protein powder can help you hit your daily macronutrient numbers, and can promote growth and recovery when taken post-workout.

All That’s Left Is The Work!

Getting that washboard is a tremendous accomplishment. But as you can see, it takes more—much more—than the occasional 30 minutes on the floor doing crunches. It takes a plan! And now, you’ve got one.

Follow it as closely as possible, and make this the year you blow your goals out of the water. All the problems you face, we will solve it at Powerhouse Gym which is the best Gym in Qatar near Tawar Mall.

 

SOURCE

https://www.bodybuilding.com/content/six-pack-abs-the-complete-12-week-guide.html