If you’ve followed our previous article, the latest beginner’s training program , or if you have some gym experience and feel ready to consider yourself an intermediate, then you mean you’ve worked as you should to get here.

In this program, we will continue to do exercises that work on multiple muscle groups at the same time, but we will add some more moves that will allow you to strike specific muscles so you have greater control over your muscle activity and improve the underdeveloped muscles. The objective will be to help you carry out every part of your body, carving the physicist to achieve the look you want to achieve.

At this stage, the training routine will consist of 4 days of workout and 3 days of rest a week. Unlike the beginner’s program, your arms will have a full day of workout.Get ready to see the weapons become huge! Shoulders, from now on will be put into back training.

Follow the protocol that was shown in the beginner’s program, set up the weights with which you are training (70% to 80% of 1RM) and go to the gym every time as it was last!







This intermediate training program is designed to keep you constantly evolving for 6/12 months, depending on the intensity you train with. The challenge with the beginner program is that you will have longer training sessions, especially with regard to the back / shoulder back and you will have a deaf day in your arms.

This program provides new exercises and many of them focus on individual muscles more efficiently, squeezing to the last drop of strength you can gather.

After doing these workouts for a period of 6/12 months, counting both beginners and intermediate programs, you will have a combined 1 or 2 year training experience.This means that when you finish, you should have the knowledge of a well-trained bodybuilder with a strong and muscular physician to guarantee the experience gained in the gym.

Starting from this moment you will miss a few months to have a body ready for competitive levels, with strong muscles that will gain a place on the stage of any fitness competition.

At this, you will follow the advanced training program, where you will walk through the last painful steps towards a dream body. Stay tuned, we will soon post this program.

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With weight training it is reasonable to start with the right approach and first to figure out what your physical abilities are. The first tips that are given to a princess are:

  • Keep a training diary, if the first session is easy, increase the weight in the next session.
  • Do not exceed with training , especially at the beginning, to avoid injuries.
  • Remember that safety in weight training should be the first thing.
  • When exercising with free weights, it is advisable to use a power rack (cage ) during lifting. One of the main advantages of a power rack is that it makes training possible until it falls, and allows you to do squats and press weights safely, which can not be done when using a standard bench. And we can easily change weights on the rocker bar.

Over the years, we have developed several approaches to lifting weights. Depending on your goals, you need to consider different systems in the long run. However, if you are a beginner, a global approach is probably the best thing for you. To clarify, these are some used terms and their definitions:

Olympic Weightlifting

The goal is to train the body to be able to lift the weight as heavy as possible, ie to raise as much weight as possible with a single repetition. The only purpose of this is to participate in weight lifting competitions.

Weightlifting for other sports

Exercises with weights, with the purpose of supplementing any other exercise you do, whether it’s martial arts, swimming, jogging, yoga, golf, gymnastics, etc. Your goal should be to increase performance in your chosen discipline, not to lift weights as heavy as possible, or to develop muscles that can slow down or reduce flexibility, etc.

Body Building

The weight training exercises to increase the size of muscles for cosmetic effect, and eventually to participate in body building competitions.

They may all look very similar to start, and when you start a weight training program you can also try methods that fall into one or all of these categories. But in the long run, it is necessary to set specific goals.

Most people who practice weight training to improve their appearance or to be more athletic.

So, in fact, most people do bodybuilding, though they can not be put into the same category as bodybuilding.

Tips for Strength Training for a Beginner

  • A muscle group requires a period of 24 to 36 hours of rest between workouts. Working the same muscle several times in a very short period will result in overtraining results, muscle fatigue, and possible injuries. Muscle gains are performed during the rest and recovery period.
  • The local reduction is not possible . For example, doing 100 crunches per day, they will not make the abdominal fat disappear, but will only help activate that area, but will only help. To reduce abdominal fat, there must be a total reduction in body fat. Overall body fat reduction results are obtained by optimizing your diet, with regular exercise and adequate rest.
  • Local toning however , may occur. If one wants bigger biceps, you can train the strength for specific muscle growth. In other words, you can focus on a specific muscle group. This is sometimes called targeted training.
  • A workout routine for resistance has to be regular and constant to get results. The best results from a fitness program come from a lifestyle change. Eliminating unhealthy behaviors and setting up healthy ones, which will provide the greatest reward.
  • A strength training routine should be changed every 4-6 weeks. This prevents the activity from becoming trivial and uninteresting. At a practical level, do not change a routine on a regular basis, eventually will stop producing results. In order that a fitness program can always produce results, muscle needs a new stimulus for every workout to avoid muscle adaptation.
  • A strength training routine should be built according to specific goals. An example of specific goals could be: fat loss, hypertrophy, maintain weight or size. Each objective has a different method that is best suited to achieve optimal results. A person who is interested in losing body fat will have to do a different workout than a person trying to increase muscle mass.
  • Force workout routines must work all the major muscle groups of the body 1-3 times a week. This includes biceps, triceps, shoulders, chest, back, abdominal, quadriceps, buttocks, femoral and calfskins. By leaving one or more muscle groups, this creates an imbalance.

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One of the most popular training methods for losing weight is the High Intensity Interval Training ( HIIT ). Among the various types of interval training, the Tabata protocol has become one of the best known thanks to its short duration and easy execution.

Group of adults participating in a fitness class.

Although training follows the principle of increased cardiorespiratory capacity it also stimulates metabolism and thus helps to lose weight.

For those who have little time to train, do not have gym equipment or are bored easily because they find a monotonous workout routine, this could be a good workout solution.

What is Tabata Protocol?

The Tabata Protocol consists of a 4-minute training consisting of 8 20-second intervals during which exercises with maximum effort, ranging from 10 seconds of active recovery.

This type of workout has to be adapted to the goals of the industry professionals. You can perform Tabata compounds from a single exercise or combine different ones.

You can also run several tabs in the same training session but those who are trying to lose weight must know the secret:

What is the rule for creating a Tabata that helps you lose weight?

Perform exercises that involve several muscle groups and with greater intensity. For example: squat, burpees, pliometric exercises, sprints, etc.

To improve the results of Tabata training, you should make the largest number of repetitions in the first interval and try to maintain the same number of repetitions in the subsequent ranges. This ensures a high level of intensity.

Before starting any of the following plans, it’s important to evaluate your physical condition and your workout experience so you can choose the most appropriate level and run the training program between 2 and 3 times a week.


Choose one of the protocols below or alternatively on the different training days:

Protocol 1
Exercise: Star Jumps
Intervals: 8
Duration: 4 minutes
Drive: 8x 20 “run + 10” rest


Protocol 2
Exercise: Mountain Climber + Squat
Intervals: 8
Duration: 4 minutes
Drive: 8x 20 “run + 10” rest

1st Interval – Mountain Climber (20 “Running + 10” Rest)
2nd Interval – Squat (20 “Running + 10” Rest)
3rd Range – Mountain Climber (20 “Running + 10” Rest)
4th Interval – Squat (20 Running + 10 “rest)
5º range – Mountain Climber (20” execution + 10 “rest)
6th Interval – Squat (20” execution + 10 “rest)
7th range – Mountain Climber (20” execution + 10 “rest)
8º Interval – Squat ( 20 “execution + 10” rest)


Run the following protocol. Rest for 2 minutes and repeat.

Exercises: Squat + Burpees + Flexions + Sprint
Intervals: 8 intervals + 2 minutes of rest + 8 intervals
Duration: 10 minutes

1st Interval – Squat (20 “Execution + 10” Rest)
2º Interval – Burpees (20 “Execution + 10” Rest)
3º Interval – Squat (20 “Execution + 10″ Rest)
4th Interval – Burpees (20 ” 10 “rest) 7º Interval – Flexes (20” run + 10 “rest) 8º Sprint (20”
run + 10 “rest)
6º Interval – Sprint (20” Execution + 10 “rest)


2-minute rest



Run the following protocol. Rest for 2 minutes and repeat.

Exercises: Jump squat + Rope jumps + Flexion knees to the elbows + Burpees
Intervals: 4 x 8 intervals (2 minutes rest between the intreventes)
Duration: 24 minutes

Jump squats: 8 x 20 “running + 10” off
2-minute rest
Jump to the rope: 8 x 20 “running + 10” off
2-minute rest
Pushups knees to elbows: 8 x 20 “running + 10” rest
2-minute rest
Burpees:: 8x 20 “execution + 10” rest

As with every workout, you should have a few minutes to warm up and to get a cold after the session.

For those who are starting to exercise, it is advisable to start from the beginner level and gradually increase the intensity as you feel more prepared.

Everyone can take advantage of this type of weight loss training: just adjust the exercises and the intensity to your level and combine a balanced diet that avoids the most common nutritional mistakes . If necessary, regular dietary supplements can be considered in accordance with the goals set.

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Do you want to shape your own seat, have high and glutinous buttocks for a perfect b side? This gluteal exercise training program  utilizes body weight without the need for tools, and is therefore most convenient to run at home.

In only 30 days of training you will have a perfect seat, firm and toned buttocks! The gluteus training program is free and consists of 8 toning exercises and 3 stretching exercises: 8 exercises, 5 must be performed first with the right part of the body and then with the left.

It is a gluteal exercise program that provides muscular enhancement modulable depending on the level of training of each one and helps you get a  toned and hard seat  .

How to perform buttocks exercises?

The general principle of the program is to repeat the same movement several times for 30 seconds and then allow a 30 second recovery time. The execution speed must be supported but not maximal.

Depending on your physical preparation , you can perform between 20 and 30 repetitions of exercise during the 30-second effort. You can use a stopwatch to give you the rhythm and observe run and rest times. You have to run a minimum of 4 series for each exercise to act on the design and tone of your buttocks.

30 day program to tone your buttocks

Exercise program with exercises to relieve buttocks in 30 days

During the first 10 days of the program to fix the seat, you must do 4 sets of 30 seconds and 30 seconds of rest for each exercise. From the eleventh day, the evolution is as follows:

  •  From 11th to 15th day: 5 series for each exercise, 30 “work + 30” rest
  •  From 16th to 20th day: 5 sets of each exercise, 30 “work + 20” rest
  • From 21st to 25th day: 6 sets of each exercise, 30 “work + 20” rest
  •  From 26th to 30th day: 6 sets of each exercise, 30 “work + 10” rest

The number of sets is then 4, then 5, and finally 6. Going forward with the program, the recovery time decreases.

Exercises for the buttocks can be made with ankles but the duration of the effort must never exceed 30 seconds. You can choose to run this training program every day but also on alternate days or 1 day on 3 if your physical condition is not the best and the themes of having muscular soreness: the important thing is to fix a program and keep it .

Download and print exercise program to strengthen the buttocks >>

Duration of training session

You have to dedicate to your sessions more or less 35 minutes, divided as follows:

  • First phase: 5 minutes of elongation. Hold the position for 30 seconds and release for 30 “. Run to the right and then to the left.
  • Second phase: 4 x 4 for the 4 toning exercises, so between work and rest times you have to count about 24/25 minutes for the first 10 days. When exercise solves only one side of the body, remember that you have to double the series to achieve exercise both right and left. A complete set runs on one side and then on the other.
  • Step Three: After the work phase, it is very important to stretch the buttocks to oxygenate the muscle so as to avoid numbness and muscular fatigue: hold the position for 30 seconds, concentrate on the breath, and relax for 30 seconds. Run to the right and to the left: Do you feel so many benefits in stretching your muscles? Watch the video of Giovanna Lecis and run with her the stretch sequence of 5 minutes.

Customize your program to strengthen your seat!

The program chosen by Melarossa is modular so you can choose to follow an intense program by performing the 8 exercises of toning the buttocks each time and setting different sets, but if your goal is to  get fit , it is advisable to work progressively and start With the 4 exercises we offer every day, always starting with an exercise to stretch the buttocks and finishing the workout with another stretching exercise.

Of the 8 exercises, 5 solicit the great gluteus, the muscle that shapes your seat, and 3 exercises fix the middle gluteus and give you the feeling of remodeling. You could also decide to follow the program for 5 days a week, then devote one day to the race (go to our program ) and rest on the seventh day: doing so, the proposed program would last 6 weeks.

Exercise program for the buttocks

1Exercises buttocks: piriformis muscle lengthening

Lying on the back, one leg flexed, system the foot of the other leg on the knee. Take your leg flex with both hands and without strain, bring it to your chest. Hold the position for 30 seconds. Run to the right and to the left.

2Gluteal exercises: Psoas elongation

Standing in front of a table, he hands his hands and the right knee on the floor, the heel in contact with the gluteus. The ground leg should be stretched with the heel resting. Inspiring, bring as much as you can the bust forward and keep the position for 30 “. Run to the right and to the left.

3Gluteal exercises: elongation of pelvis-trochanteric muscles


Sitting, cross one leg over the other by placing the foot on the floor above the knee. By turning the bust slightly, pass the opposite arm by placing your elbow on your knee: always keep your back straight and your belly in. Inspiring and exhaling, it takes the knee inwards.

Gluteal exercises: squats

Squat, fix the buttocksStanding feet, legs spread apart to the shoulders width, toe tips slightly outward, body weight perfectly centered. Bring your arms behind your back. Bending your knees as yourself to sit on a chair, bring your buttocks back by lightening your toes and feeling body weight on your heels, keep your straight bust, your abdomen If you have trouble balancing, you can safely carry your arms Forward during the downhill phase. Returns to the starting position.

4Gluteal Exercises: thrust-ups

Very simple exercise that consists in making a series of small vertical hips, with legs stretched and no bend to the knees, to tone the buttocks and calves. You can wear ankles at your choice.

5Buttocks: Side Effects

Also called fire hydrant or the exercise of the “dog that makes the pipi”. Start kneeling with straight back and belly in. Inspires and, exhaling, raises the knee sideways at 90 degrees. Be careful not to move neither the bust nor the side. To increase the difficulty, you can wear ankles. Run to the right and to the left.

6Gluteal exercises: donkey kicks

Kneeling, slightly open parallel legs. Keeping the bust always straight and belly inside, breathes and, exhaling, makes a momentum back, the leg at 90 degrees. Block movement when the thigh is parallel to the floor: be careful not to bend your back. To increase the difficulty, you can wear ankles. Run to the right and to the left.

7Buttocks: The bridge

Also called hip lift, it is a great exercise to strengthen the abdominal belt and buttocks. Starting position: lying on the back, with open feet to the basin width, arms around the body, and the palms of the hands leaning on the ground. Inspiring, lift the pelvis by contracting the buttocks and keeping the position. Be careful not to lift your head to avoid contracting the cervical and not arcing your back. The body must be straight as a table.

8Gluteal exercises: the bridge on one leg





Starting lying on the back, legs bent and slightly open, open your arms outward so you have more stability. Swing the right leg a few inches from the ground (top illustration ): breathe and exhale push on the left leg and lift the basin from the floor until you bring your thighs to the same level ( bottom illustration ). Do not move the basin and concentrate on the breath. To increase the difficulty, you can wear ankles. Run to the right and to the left.

9buttocks exercises: hip abduction

Spread to the right flank, bend the right elbow under the head: the body must be straight like a table, the belly inside. Inspires and exhales, raising the left leg stretched upward. Returns to the starting position. Do not move the basin and concentrate on the breath. To increase the difficulty, you can wear ankles. Run to the right and to the left.

10Gluteal exercises: side plank

It is the most difficult variant of the previous exercise. Lie down on the left flank, legs stretched, resting on the forearm. The elbow must be on the same shoulder line. By contracting abdominal and buttocks, unplug the basin from the ground and lift up with legs and back well aligned. Raises your right leg and performs a series of throws while being careful not to lose the balance.

It’s a very challenging exercise, so if you’re not very trained or you find it tedious, the leg throws perform only the side plank, keeping the position, but if you want to increase the difficulty, you can wear ankles. Run to the right and to the left.

Good workout with gluteal exercises!

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Again this autumn is preparing to make its own entrance, bringing fresh and wanting to train. In September many gyms are re-opened, and those who have stopped workouts are ready to resume them , as well as those who approach this world for the first time.


Unfortunately, however, it is often and happily that few people spend the first month , either because they can not get the results they want (in our sport the hurry is not tolerated) or because they hurt because of bad workouts.

Here are the 12 basic tips for starting a new year at the gym .

  1. Mass and Weight Loss : Always remember that putting on weight or losing weight is not enough for the gym. 80% of the work makes it a diet, so before you feel frustrated and demoralized for not having achieved any result, have a food plan appropriate to your goal.
  2. Heating First of all : This is a board that should be followed throughout the year. Heating is critical and does not require any time, it takes about 5 to 10 minutes. This heating, performed with machines dedicated to cardio fitness, serves to irrigate the muscles of blood, a fundamental process that allows to bring nutrients to the muscles.
  3. Do not do it : When you enter the gym the first thing you will notice will be the other athletes lifting kg and kg of cast iron. Do not do the fighi and then avoid imitating them because it hurts you to get seriously injured and stop working. So begin without shame, with weights suitable for your ability even if you have to deal with 3 to 5 kg.
  4. Follow Light Workouts : When you approach the world of fitness and body building for the first time, you must keep in mind that your body has never had to deal with weights, exercises, and repetitions. It is therefore important to follow light workouts that will allow your muscles to get used to this new routine. Also avoid long training 3 hours, never exceed 60 to 90 minutes.
  5. Dress yourself as you should : Going to the gym with your pussy shoes just to try to hit it does not make much sense. Going to the gym requires proper clothing. The shoes must first be suitable as well as comfortable. For the clothes, instead, try to dress on an “onion”. Suddening you will have to undress but as soon as you stop it is important to cover yourself immediately. An intensive training session lowers our immune defenses greatly, exposing us to colds and influences most.
  6. Supplements : Do not be fooled by who sells them. They are very useful but not to those who are in the early arms. Taking creatine when they raise 5 to 10 kg is virtually useless. Expect to have learned the right technique, the right consistency, and having reached a stalemate that diet and training can no longer make you overcome.
  7. Hydrate as you should : In the gym you must have with at least 2 liters of water, any other beverage is useless as well as counterproductive (except for mineral-based drinks).
  8. Rest : Another tip for everyone. Doing 6 workouts per week is counterproductive and at the long run it could lead to serious complications. It is vital for the body to have the right time to recover.
  9. Patience : It takes months or years, depends on your goals, to achieve what you wanted. Do not be in a hurry, in a few weeks you do not get much.
  10. Stretching : It seems trivial, but doing some stretching exercise after each workout is very useful in order to dissolve the muscles.
  11. Legs : A lot of early athletes neglect this muscle group because they are convinced that doing the ball game with friends does not need to train them. Mistaken.
  12. Meals before and after workout : A car without gasoline will not do that much. This little metaphor can be used perfectly even in our sport. Given that your food plan is correct, it is very important to have a meal before training (about 1 hour before) based on low glycemic protein and low carbohydrate. Immediately after training, however, it is important to take protein and high glycemic index carbohydrates. Glycemic index: The importance of this factor in our diets

These are just some of the main tips I have to give to all newbies who are approaching the gym for the first time. Obviously, a review does not hurt even those who have a certain experience.

And do you think about these tips? Would you add some more?

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