Building muscle increases your metabolism along with many other great benefits. In order to build muscle you need to use more resistance than your muscles are used to. While this can be achieved through body weight exercises, if you have access to barbells, dumbbells, and other weight training equipment you can significantly increase the resistance and therefore the muscle building results. Check out these great videos for both follow along weight training workouts, as well as tips and technique videos that will help you advance your fitness training.CrossFit Workout
1. CrossFit Workout - Rich Froning
I've never competed as a bodybuilder, but I trained like a bodybuilder for many years. I started doing CrossFit as a supplement to my regular training. Then, I fell in love with it and I haven't looked back! You don't have to be a CrossFit competitor to do CrossFit-style workouts. If you're a bodybuilder, physique athlete, or even someone new to fitness, you can use a CrossFit workout as your cardio day, or you can add the movements to your normal routine for a new challenge.If you want to add a CrossFit workout to your program, try this one. It's a quick, fast burner that will improve your cardiovascular fitness, muscular endurance, work capacity, and more. This workout will also help your grip and coordination. You might even learn some new movements!his workout is designed for anyone. It's a CrossFit-inspired metabolic-conditioning circuit. There's a push, a pull, and a cardio element. As soon as your push gets uncomfortable, move to the pull. When the pull becomes an issue, move to the jump rope. Jumping rope will make you tired and challenge your forearms just enough to make the other two movements a bit harder.The workout isn't fancy: You don't need much equipment, and you can do it in less than 10 minutes.This workout is done for time. Complete all the work as quickly and efficiently as possible. There are no programmed rest periods; the only breaks you get are during transitions from movement to movement.You'll begin with shoulder to overhead (STO). After you complete 15 reps, you'll go directly to pull-ups (PU) and do 15 reps. After you're done with pull-ups, you'll do 30 double-unders (DU).When you're done with the DUs, return to STO and do 12 reps. Then you'll do 12 reps of PUs and another 30 reps of DUs. You'll keep repeating that pattern. The STO and PUs will go down by three reps each set, while the double-unders remain constant at 30 reps.Shoulder to OverheadThe point of this movement is to get the barbell from your shoulders to over your head. Your arms must be completely locked out and the bar must end up over the center of your body. There are three ways to do STO, which I'll go over below.Pull-UpA pull-up rep counts when your chin is above the bar. There are multiple ways to do pull-ups for a CrossFit workout.Double-UnderA lot of people are going to hate these. Yes, they're difficult. The rope goes under you twice in a single jump. The trick is to keep your hands slightly in front of you and close together. The wider your hands are and the farther they are away from your body, the shorter the rope is. That's when you start smacking yourself in the shins. It might take some work to get the timing right.
2. Total Body Strength
Squat to the tempo! For that rock hard booty and body you've always wanted, you need to work it. Shab Islam will firm and shape your body from top to bottom using only a resistance band or a pair of dumbbells. This workout is part of a Grokker Premium progression so keep up with her Smarter Way to Workout series to see positive changes in your body.
3. Intermediate Strength Training Exercise for Upper & Lower Body
Sculpt your upper back in this fat burner workout with fly's and W's. Lifting weights with Colin Triplett will ensure toned muscles and burning calories to help with weight loss. In this Grokker Premium video you will learn how to move efficiently to see results quickly. Follow more of Colin’s Metabolic Burn workouts to see strength gains and weight loss.
4. Core Waistline Workout
Engage your core and add visible tone using a kettlebell. No kettlebell? No problem, just grab a dumbbell or even a milk jug. Kathryn Marie will help you slim your waist and erase your love handles with russian twists, crunches, planks and more. Use this Grokker Premium workout as a part of the Kettlebell Transformation series for best results.
5. Beginner's Home Muscle Building Workout
What's up guys,It's Mike Chang and today we're going to be doing an at home muscle building workout for beginners. This workout is not only going to build muscle, it is also going to be a cardio workout. This workout will help you get shredded with six pack abs.Let's do this!Workout breakdown:***No Rest Until You Absolutely Need It 4 Rounds of Each Exercise and 30 Seconds Per Exercise. Push upsBent Over RowsUpright RowsSquat & PressCurlsClose Grip Push UpsMountain ClimbersToe TouchesRemember do 30 seconds of each exercise and then move on to the next one. Rotate in order until you complete 4 rounds.