Sebastian Stan’s ‘Winter Soldier’ Quarantine Workout

The actor gives his take on staying inside, staying active, and more.

The coronavirus may have put The Falcon & the Winter Soldier on hold, but he’s been staying positive and active in the meantime. Watch Sebastian Stan give his thoughts on being quarantined, working out at home, and more.

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source https://www.muscleandfitness.com/athletes-celebrities/interviews/videos/sebastian-stans-winter-soldier-quarantine-workout

The Quick Bodyweight Workout Routine

The Basic Bodyweight Workout Routine For Big Muscle

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When you can’t do a lot, do a little. If you’re working late, busy with kids, or stuck at home (thanks, COVID-19), you’re much better off getting a quick workout in than forgoing it completely. Just because you may not have access to weights, that doesn’t mean you can’t get in an effective training session

Building muscle mass comes down to inflicting damage to your muscle tissue, and you can do that with your bodyweight. There are different techniques you can use to increase the intensity of your training. You can add more sets or reps, reduce rest between sets, slow down your reps, and add a weighted vest (if you have it). (If fat loss is your goal, the same techniques apply, you just need to make sure your diet is on point, too.)

When it comes to strength training, however, you do need more than your bodyweight. For one, if you’re into powerlifitng than your own bodyweight won’t do for the simple fact that you need to become proficient with the big three – that is the back squat, bench press, and deadlift. While you can replicate these patterns with your bodyweight, it’s not the same as using a barbell. Also, getting strong – say benching 225 pounds, deadlifting 405, and squatting 315 for starters – requires constant progression. And, yes, the techniques mentioned above will help you grow muscle and make your workout harder, but 100 more bodyweight squats won’t translate to 100 more pounds on the bar. It’s apple and oranges.

All that said, we have a routine that you can do at home with nothing but your bodyweight. It consists of five moves and hits every major muscle from head to toe. While you do need a pullup bar (which you can get for under $40 on Amazon), you can sub in a suspension trainer row or inverted rows by laying under a heavy dining room table, grabbing the edge with both hands, extend your feet, and row. Ideal? No. Better than nothing? Always. 

Read on to find the best course of action to complete this bodyweight workout routine.

When to Do It

After any workout when you’re feeling particularly enegeric. Or if you’re on the clock, this workout is intense enough to be a stand-alone training sessions. 

Why Do It

Easy: You’re accumulating more volume for all your major muscle groups: legs, back, chest, and core. 

Get It Done

Do 10 reps of each exercise as a circut, descending by two reps until you reach two. If you’re more advance, rest less after each round. 

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source https://www.muscleandfitness.com/workouts/workout-routines/basic-bodyweight-workout-routine-more-muscle

10 Kettlebell Rules to Follow to Build More Muscle


Sweaty-Confused-Man-In-Group-Fitness-Class-Performing-Kettlebell-Squat

Rido / Shutterstock

“Kettlebells are popular because they are extremely effective and efficient and don’t take up much space,” says Max Shank, a fitness author and the owner of Ambition Athletics (maxshank.com).

Shank’s love affair with kettlebells isn’t unfounded. Ask a room full of fitness experts why they like kettlebells so much, and you’re bound to get a host of overlapping answers, ranging from their ability to build strength, power, and mobility to their versatility as a fat-burning, physique-carving wonder tool. But to get those benefits, you have to make sure you’re utilizing this Swiss Army knife of gym equipment properly.

Get the most out of the kettlebell with these 10 commandments below, and check out these effective kettlebell workouts that cater to every level of fitness fanatic.

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Kettlebell Commandments

1. Avoid “squatty” kettlebell swings, in which the swing looks more like a squat than a hinge.

2. Similarly, when doing KB swings, drive the bell with your hips, rather than lifting it with your arms.

3. Make sure your setup is technically sound. Start with the bell away from you, hinge at the hips to move it, and keep your arms in tight.

4. To generate the most power during two-handed KB swings, use a bell that is about a third of your body weight.

5. Be self-aware: If your form looks and feels ugly when you’re doing it, you probably shouldn’t be doing it.

6. Focus on single-kettlebell exercises and workouts before jumping up to double-kettlebell moves and routines.

7. Maintain a well-aligned, neutral spine as you perform bending-pattern moves, such as swings, cleans, and snatches.

8. Always stay in control of the kettlebell.

9. Don’t progress to the “cool” lifts too early. If you can’t perform a solid kettlebell swing, you’re not ready for double-KB snatches.

10. It’s “kettlebell.” One word.

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source https://www.muscleandfitness.com/workouts/workout-tips/10-kettlebell-rules-follow-maximum-gains

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