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Best Time To Workout During The Day For The Best Results
Finding the right time to workout should be conducive to your schedule, but is there a better time to get your workout done for the best results?
We all know we need to get that valuable workout in for our day to feel complete, but many of us wonder when the best time to do it is. It works as a double edged sword for us, meaning our days are filled with work, relationships, personal time, and a host of errands we need to get done, but yet we know we must slide a workout in there somewhere. On the other hand, if there is a better time to get a workout in, shouldn’t we aim to do it then? Since we all want the best growth possible for ourselves, it can be challenging to make all of this work. While 24 hours in a day seems like a lot, it certainly fills up quicker than most of us would like.
While this topic is widely debated by athletes, fitness and nutrition experts, and everyday gym-goers alike, the answer may simply be as subjective as everyone thinks. For those morning folks, it would make sense to get it done earlier in the day for the best effects. This may help them kickstart their day and get that workout of the way. For those who just can’t seem to pull it together in the morning, then an afternoon or evening workout may better suit you. Regardless of your preference, it is important to squeeze a workout into your day for the crazy positive benefits it can do for you.
Let’s take a look at the benefits of working out in the morning, afternoon, or evening and potentially come up with our own conclusion. For those who have a set schedule and are looking for a change, this may help you greatly. For those with a strict schedule who may refuse to change, it never hurts to see the other side.
Benefits Of A Morning Workout
Working out in the morning can be a great way to start your day. After a long, good night’s sleep of hopefully at least 8 hours, your body is primed and ready to tackle whatever challenge the day may bring. A morning workout can fill your body with endorphins, those feel good hormones, which are produced when your heart rate rises and you’re in good spirits. These will not only help improve your mood, but also aid in raising your energy levels so you can take that workout head on (1).
Giving you a great boost of energy in the morning can wake you up without the need for a 20-ounce coffee that’s just full of jitters and an incoming crash. A morning workout can also kickstart your metabolism into gear so you run more efficiently throughout the day and burn more calories to aid in weight loss and that desired physique.
Benefits Of An Afternoon Workout
For those of us who can squeeze a workout in during a lunch break or find time in the afternoon, this can be a real beneficial hour or two to reset during the day and unwind from work or certain stressors we started our day with. With higher hormone levels in the afternoon and easier muscle functionality, you will be more warmed up from the hours before and time spent moving and fueling your body (2). By taking time to work out during the afternoon, you work to regulate your appetite and improve sleep as it gets closer to the evening and time you typically will wind down. Taking a break mid-day can reduce levels of stress and anxiety and offer your mind a reprieve from the hard work you’ve put in hours before.
This can be the most challenging time to work out because our days are often full to begin with, let alone those meetings or calls that pop up that can really throw us out of whack. Time is valuable as is a workout but sometimes the two just don’t mesh.
Benefits Of An Evening Workout
While working out at night can be challenging, there are certain benefits you may not get from the other times in the day. An evening workout can see muscles grow faster because you won’t be as hindered by cortisol as you are in the morning. You won’t go to sleep hungry and with a great protein supplement, you will feel full and aid in that recovery as you sleep. You also will help your weight loss goals by not snacking late night. With more fuel from the day, you will have more energy and will want to work out longer and an evening workout can serve as a nice way to get all the frustration of the day out of your system (3).
This can be a challenging time to workout especially with so many shows and things to binge. After a hard day the last thing you may want to do is work harder physically, but the benefits are too great to ignore.
Which Is Best?
While there is evidence for all of these times, it is ultimately a preference. For a great energy boost, a morning workout can be great. A mid-day stress reliver may draw you toward an afternoon workout. A nice way to unwind and build muscle may convince you to change to an evening one. In the end, it is dependent on your schedule and what you can fit in your day.
Wrap Up
Finding time to work out can be challenging but we know we need to. With our days full of activities, there may be some days we just don’t have the energy to lace up and get it done. Look into rearranging your schedule and finding those holes where you can best fit a workout in. You know you need it, you know you’ll love the results, and you know how confident you’ll be in making it happen.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baker Heart and Diabetes Institute (2019). “Morning exercise can improve decision-making across the day in older adults”. (source)
Chtourou, Hamdi; Souissi, Nizar (2012). “The effect of training at a specific time of day: a review”. (source)
Seo, Dae Yun; Lee, SungRyul; Kim, Nari; Ko, Kyung Soo; et al. (2013). “Morning and evening exercise”. (source)
Top 5 Moves For Massive Arms
Arms are one of the cornerstones of any self-respecting bodybuilder’s workout routine.
When you picture someone working out at the gym, probably the first image that comes to mind is someone lifting weights. That’s because getting totally shredded, massive arms is basically the birthright of every bodybuilder. But are you sure that you’re getting the most gains for the energy you’re exerting? Here are the top 5 moves that are essential for making massive gains in your arms.
1. Bicep Curls
Bicep curls are probably the best exercise you can be doing to increase muscle mass in your arms. This is because they force you to keep your back completely straight as you lift, which focuses the muscular tension of your entire body down into your arms as you lift. It’s a simply exercise, but it’s a classic for a reason – it really works.
One tip for great, effective bicep curls is to increase the intensity of your workout by using a “thumb-less grip.” If you keep your thumb on the same side of the barbells as your fingers, you actually increase the workout you get all through the bicep muscle.
2. Dips
Another classic, dips are a great way to work out the arms while also feeling a nice burn in your core and upper back. It requires you to hold your spine in an upright position, so basically all of your body is getting a workout with this one, even if most of the strain is concentrated in your arms.
Dips are exhausting but, when done correctly, are one of the best arm exercises and one of the best full-body exercises overall. An important health and safety tip for dips is to make sure that your back is always straight and you are leaning a little bit forward over your hands to prevent injury.
3. Triceps Pull (Cable Machine)
The cable machine is extremely useful for arm workouts because it allows you to put your muscles to work without the extra wear-and-tear on the knees and shoulders that can come from more mechanical arm exercises. Adjust the cable machine to an amount of resistance that feels right, but still challenging, to you.
Then, do as many tricep pulls as you can – this exercise will focus right it on that area of the bicep and help to develop the musculature there. An important tip to remember for the triceps pull is that you should never lock your knees and always pull straight towards your sternum. Keeping a relaxed stance helps the tricep pull work only on your arms; anything else, and you end up getting more of a core or back workout, instead.
4. Chin-Ups
Another classic, chin-ups are a great way to maximize definition in your arms. Like some of the other exercises on this list, the key to chin-ups is to keep your back straight and really focus on using your arm muscles to lift up your torso, which should feel like a completely rigid object for the duration of the exercise.
Maintaining that control is what develops the arms so completely and fully from this exercise. A great tip for getting the most out of your chin-ups is to move at a slow, highly controlled pace. It’s easy to use your momentum coming down to swing yourself back up and over the bar, but that really doesn’t give you the best workout. Do it slowly for the ultimate burn!
5. Band Pushdowns
Pull down using a low-resistance band attached to something above you — a bar, a doorframe, etc. Just like using the cable machine to do a tricep pull, this exercise maximizes how much muscle mass you gain with minimal exertion in the joint department.
An important tip to remember when doing band pushdowns is to always scale the resistance of your band to your difficulty level. Remember, the goal isn’t to do what you’re comfortable with, but to push just beyond that. If you’re a veteran bodybuilder, you’re going to want a band with extra resistance, otherwise you simply won’t make huge gains.
Busting Age-Old Fitness Myths (Long Overdue)
Fitness Myths That Need To Die
Myths have been around ever since Homo sapiens learned to communicate. While some folklore can kindle the human spirit and keep communities together, others can cause trouble. The role of myths in fitness circles is no different. Fitness myths can slow down progress, make you hit a plateau, and can even cause injuries.
Fitness myths have reached a stage where they have gained souvenir status and are passed from one generation to another. The unsuspecting fitness rookies fall for these shiny souvenirs and end up wasting a lot of time and energy following advice that does not work.
1. Rule #1 – No Pain, No Gain
Most people fail to differentiate between pain and pumps. Muscle pumps are great as they are a sign of muscles being flooded with lactic acid and blood. On the other hand, tendon, muscle, and joint pains signal that you’re doing something wrong.
An exercise should not hurt while you are doing it. If you ever feel like you’ll pop something during a workout, it is your body telling you to stop, and you better listen. In this instance, living by the Muhammad Ali quote “I only start counting when it starts hurting” can lead you to some serious damage.
2. Fasted Workouts Help Burn Fat Faster
If we got a dollar every time we heard this claim in the gym, we would be driving the Tesla truck by now. Many people assume working out on an empty stomach burns body fat as the body will utilize the stored fat as a source of energy.
But in reality, fasted training can be counterproductive. Studies have found that working out on an empty stomach can cause the body to break down muscle to burn glycogen as fuel.
Apart from this, working out on an empty stomach can negatively impact your performance. If you don’t have enough macros in your body, you’ll run out of gas before you can do anything meaningful during an intense workout.
3. If You Are Not Sore, You Are Not Training Hard Enough
Many people measure the effectiveness of their workouts by the degree of muscle soreness they experience over the next couple of days after a workout. These people try to train to failure in every workout and won’t leave the gym until they have a muscle-ripping pump.
You break down muscle tissues when you lift weights. Inflicting soreness-inducing damage on your muscles every time you train isn’t a good idea.
It is time you stop assessing your workout intensity through the severeness of your DOMS. Some people even use sweat as a yardstick. They will not consider a workout complete until they are drenched in sweat. Following a customized training plan is a better way of ensuring workout effectiveness. Put in the work and be patient. You can’t rush to your dream physique. Good things take time, and this is one of them.
4. Stretching Prevents Injury
Ask anyone trying to touch their toes before a workout why they are doing what they are doing, and they’ll probably tell you that stretching before a workout reduces the chances of an injury.
If research is to be believed, static stretching before a training session can cause an injury. A study at the University of Nevada found that static stretching can weaken your muscles by as much as 30 percent because they act like typical resistance exercises where you put your muscles under constant tension for the duration of a set.
You should, instead, focus on warm-ups that increase both body heat and blood flow to the muscles. Dynamic stretching is a better option for getting your body ready for your workouts. Dynamic warm-ups include aerobic activities that mimic the movements you would do in an exercise.
5. Resistance Training Can Make Women Look Masculine
Women getting masculine through weight training is one of the oldest myths that refuses to die. The origin of this myth is ambivalent, but there are two possible sources:
Insecure men who couldn’t see women getting stronger than them.
Petite and delicate are a couple of adjectives that are associated with an ideal woman. Women who lift weights contradict this image.
The truth is that the male hormone called testosterone is responsible for muscle gain in men. Women don’t produce testosterone in enough quantities as their male counterparts to get as big as them. On the other hand, lifting weights can help women tone their muscles. Something doing cardio alone can never do.
6. Isolation Exercises Are Safe
Compound (multi-joint) exercises have earned a bad name for being too risky. Newbies, the elderly, and people recovering from injuries are often asked to use machines. They are told that isolation (single-joint) exercises can’t cause injuries.
Most people assume that an exercise machine automatically puts their body in the correct position and helps them do the movement correctly with the right form. This assumption is only true if the machine is adjusted for your height and weight.
Since isolation exercises put all the tension on a single muscle, a small mistake while using heavier weights can cause an injury. In the case of compound exercises, supporting muscles step in and share the load when the going gets tough.
7. Crunches Can Help Burn Fat
Late-night infomercials have made people believe that they can spot-reduce their belly fat by using a particular ab machine or a sauna belt. The belief that you can reduce tummy fat by doing a few crunches comes from the same school of thought.
While performing crunches might help strengthen the muscles around your midsection and improve your posture, they don’t do much in reducing your overall body fat percentage.
Let’s talk numbers for a second. You need to burn 3,500 calories to lose one pound of fat, and doing 50 odd crunches won’t come close to burning that much fat.
If spot reduction worked, we would be the first to tell you about it.
8. Lifting Weight Can Turn Fat Into Muscles
If you have been around the fitness scene long enough, chances are you know someone who is overweight but lifts more than most buff dudes in your gym and gulps down protein shakes by the gallons in hopes of turning his fat into muscles.
Muscles and fat are two different types of tissues in your body. One type of tissue cannot turn into another. Exercise solely can only improve your muscle tone. You need a personalized diet, training, and recovery program to undergo a successful transformation.
Did you believe any of these fitness myths? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Q&A: How Much Protein Does Big Ramy Eat?
Building muscle requires protein. However, eating enough protein each day can be difficult, and expensive.
Today we’re sitting down with Mr. Olympia 2020, Big Ramy, to find out how much protein he eats, his favorite protein sources, and what his grocery shopping list looks like.
Generation Iron: Hi Ramy. Thanks for taking the time to talk with us today.
Big Ramy: My pleasure. Your website is a great source of information and I’m happy to contribute.
Generation Iron: Let’s get right into it then! How much protein do you eat and how much protein do you recommend for athletes trying to build muscle?
Big Ramy: I eat around 500g of protein every day. On my rest days it may go down to 400g, and on a really hard training day, I might consume as high as 600g, but I always make sure I consume at least 1g of protein per pound of body weight. I recommend that athletes who are trying to build muscle consume at least 1g of protein per pound of body weight. I have gone as high as 2g of protein per pound of body weight during my offseason.
Generation Iron: That’s a lot of protein! What are your favorite sources of protein?
Big Ramy: It’s important to find protein sources that digest well and don’t leave you feeling bloated. My favorite protein sources are eggs/egg whites, skinless chicken breast, extra lean ground beef, salmon, and bison. I also use the Enhanced Labs Isolate Protein after my workouts. It tastes amazing and it makes it really convenient to get protein into my body right after a hard workout.
Generation Iron: I noticed you didn’t include pork. Is there a reason why?
Big Ramy: I don’t eat pork for religious reasons, but I also feel that there are better options than pork. Pork is generally very fatty and a low-quality meat.
Generation Iron: That makes sense. I imagine your grocery shopping bill must be through the roof!
Big Ramy: Eating like a bodybuilder is expensive but it’s not as bad as you’re probably thinking. The rest of my diet is fairly inexpensive. My favorite carb sources are potatoes, rice and oatmeal. My favorite fat sources are avocado, olive oil and coconut oil. Using a protein powder like the Enhanced Labs isolate protein for 1-2 meals per day also really helps keep your grocery bill under control.
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs protein to build muscle. I don’t always feel like eating protein, but I always make sure I eat at least 1g of protein per gram of body weight. If I’m not hungry for a meal, I’ll make a shake by blending together Enhanced Isolate protein, frozen fruit, oatmeal and coconut oil.
Generation Iron: You heard it from Mr. Olympia himself. You have to eat big to get big!
Wrap Up
Getting enough protein is vital for your training and performance gains. You’ve heard it first from Big Ramy himself; eat protein to get huge! Don’t neglect it and watch those gains flow.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Big Ramy Instagram
THROWBACK: Flex Lewis Tells His Story – “The American Dream Was Put In Front of Me”
Inside the mind of Flex Lewis.
UPDATE: In celebration of Independence Day – we are republishing our article from 2018 detailing Flex Lewis’ journey to America and becoming arguably the single greatest Men’s 212 champion in pro bodybuilding. Below is the original article.
James ‘Flex’ Lewis won his sixth straight 212 Mr Olympia title in 2017, tying the record set by Arnold Schwarzenegger.
Now the 34-year-old legend lives and trains in Florida, but still holds close to his Welsh roots. He sat down with WalesOnline to talk about his life- past present and future.
Flex said that rugby and gymnastics gave him a fantastic frame for bodybuilding. In fact his nickname “Flex” was from rugby, long before his bodybuilding days. When he did start training in a local gym, they had a massive poster of Mr Wales up and the gym owner said he would give Lewis a free membership if he competed in the show. Lewis agreed, won the show, and it’s head judge, Niel Hill, still coaches Lewis to this day.
“He advised me at the time to go for Olympic junior under-21 weightlifting. I won that show. Pictures from that show ended up on the internet, which was still relatively new at the time, and it made its way to the owner of the famous Gold’s Gym in America. The next thing I knew, he was requesting I fly out to LA.”
On his first-ever trip to America, Lewis was having dinner with guys like Hulk Hogan and Jean-Claude van Damme. He sees himself as a poster boy from the American dream, attributing all his success to hard work and dedication.
“I wasn’t given any blueprint of how to be a bodybuilder; I just decided to give it my all.”
Lewis also commented on his rigorous training mentality.
“I see it as a job. You don’t want to go to work sometimes, but that’s why I’ve given my body that mental break…I never cheat, I never miss training sessions and I’ve never missed a cardio session in the years. Even when I’ve had injuries, I’ve still altered my cardio and training to get around the injuries.”
Though he still stays in excellent shape, Lewis is now pursuing opportunities outside of bodybuilding. He has developed many contacts in entertainment though he says the work can be less than exciting,
“Up until this year, I’ve never been presented or entertained anything to do with acting,” he said. “I’ve done some stuff with Paris Hilton when I lived in LA, but I found it incredibly boring standing on set all day long and eating from a food truck.”
No matter if he decides to dive into acting, Lewis says he is proud of what he’s created for himself and his family.
“The investments I’ve made ten years ago are now doing very well, and I’ve got other businesses in the process of being bought out. I pride myself in knowing what I’ve gone through, my family will never have to go through. They’ll be financially secure for life.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
This Is What Your Body Fat Looks Like
Cutting The Fat
As fitness enthusiasts working out and being healthy is at the top of our list. The human body can be a great machine if you use it right. But as bodybuilders we know that all the fitness in the world won’t give you quite the same satisfaction if you have nothing to “show” for it.
The big show is a big part of bodybuilding, and if you can’t quite hit that balance between aesthetics and size you’ll always feel incomplete. The main hindrance between most builder’s and the perfect ratio is fat. Fat can be the stubborn veil keeping all your hard earned gains from seeing the light of day. But how far are you, and what do you have to do to look like the shredded monsters you see on the internet? We’ve got your complete guide down below.
The problem is that there’s a lot of talk about body fat but very few actually show what this looks like on an actual person. Sure you know what 5% – 10% looks like, this is the range for most fitness models. But what about the not so flattering part? The beginning, before the contract offers start rolling in?
5-9%
You’re a golden God. No really, this is the stage where you would probably be sculpted in ancient Roman Times (Michelangelo anyone?). You’re definition and vascularity are awe inspiring as the nooks and crannies of the human muscular system are all on full display.
How to get there
“Genetics.” Yes we know that’s want you want to hear so you can start making excuses but the truth is this takes HARD WORK…sorry guys. If you’re at this stage you either get paid to do this or you should. You’ve sacrificed cheat meals, you’re on a strict diet that involves eliminating certain macronutrients, probably low carb, and each meal is planned out. Ice cream? What’s that?
10-15%
You’ve definitely got a six pack and vascularity to boot. You’ve got ropey arms and you’re ripped, just not as ripped as the creme de’ le creme class above.
How to get there
Adhere to a strict diet, count the calories going in and out of your body, eat clean for most of the week and then once in a while splurge on some wings. Cheat meal? yes. Cheat day? No. This range tends to fluctuate from 9-12 % as they’re not as regimented as the 5% group.
16-20%
At the lower end of this range you’ve got some vascularity and definition in places but your lower abs probably aren’t popping like you want them to. At the higher end, maybe the top top abs are showing but the smaller cuts in the biceps and triceps can’t be seen. You don’t have a “dad bod” but there’s definitely some fat hiding your shape.
How to get there
Be health conscious by eliminating major no-no’s like fried foods, burgers without the bun, simple sugars, but at the same time you’re still able to have a beer with the fellas on weekends. 80-20 rule is probably best depending on your metabolism.
While many builders strive for the lowest body fat possible you have to remember that to a certain degree fat is good. Your body needs at least 3% body fat in order for your organs to function. This means most casual builders will probably fall into the 10-20% range to look cut and still feel strong. Ultimately it’s up to you, all 3 ranges can maintain a healthy lifestyle. What’s more important? Nachos on game night or a deeper V for your waistline? You be the judge.
Be sure to follow Generation Iron on Facebook and Twitter.
Top 4 Foods To Keep You Shredded Through The Summer
Use these summer foods to keep yourself in top shape.
If you’ve started planning to get into summer shape then we’ve got news for you: you missed the boat pal. While you were busy relaxing in the winter and spring, you were missing the perfect opportunities to start getting yourself in the best shape possible for the summer. We all have times that we’re a bit bloated, especially after the winter and some of spring. That’s why we advocate working out year round so that when the time comes to start cutting down a bit for summer you’ll already be halfway there by the end of spring.
It’s Independence Day and the summer is here – but does that mean you should just give up on your fitness goals and stuff your face with cheeseburgers this weekend? Not a chance in hell. In fact, you should be considering some last minute diet options that could end up doing you some good during the summer. Who knows, maybe you can start seeing some progress before summers end. But whether you’ve been working out hard all year round or if you’re just starting now, we’ve got some summer foods, particularly fruits, that will help you get to your shredded best, hopefully, by fall.
You can also check out our list of the best fat burners on the market in 2021 right here.
Watermelon
27This is a great fruit for anyone that’s pushing themselves hard in the gym. Watermelons are packed with nutrients and can be a great post workout treat that does a number of beneficial things for your body. One, it’s great for hydration after a tough workout. Two, it can greatly help your muscle recovery. Also, it’s the perfect melon to crush in between your legs… if you’re strong enough.
Blueberries
Another great summer food, blueberries should be your best friend. If you’re looking to thrash your muscles in the gym then you’re going to want your muscles to hold up to the task and this fruit can help greatly. Besides it’s great antioxidant properties, blueberries are great for helping with muscle fatigue.
Pineapples
Pineapples should be your best friends. For a bodybuilder who’s looking to gain a ton of muscle, protein will be a necessity. In order to get the most out of your protein intake, digesting protein and fats are essential. Pineapples are great for digesting these nutrients, provide carbs, and are packed with vitamin a, vitamin c, phosphorous, and potassium to aide in strong bone development.
Tart Cherries
If you’re looking to drop some fat during the summer then you should definitely have some tart cherries in your diet. Besides being pretty damn tasty, this fruit can do a great deal to aide in burning fat as well as promoting lower fat storage within the body.
Which summer foods do you have in your diet? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
5 Reasons Why Your Transformation Isn’t Working
Why Your Transformation Isn’t Working
A body transformation is easier said than done. Most people get a gym membership to transform their bodies but quit soon after they don’t see results and when the motivation fades away. If you’ve not given up the hope of getting in shape, you’ve come to the right place.
Transformations are set on some basic principles which work for every individual whether they want to lose weight or build muscle mass. If you avoid the things mentioned in the article, nothing can stop you from transforming your physique.
Indiscipline
Many people don’t make any progress in the gym because they underestimate the discipline and commitment which is required to transform their bodies. If you want to change your physique make sure you never skip a workout, eat clean food and get enough sleep.
When you’re training, you shouldn’t engage in chatting with people or use your phone while on the cardio equipment or between sets. Plan everything in advance and execute it to the best of your abilities.
Imbalanced Diet
While most people realize the importance of a balanced diet, they make the mistake of trusting their senses to make the right food choices. If you’re serious about transforming your body, you should be tracking your calories.
Design your diet keeping your micro and macronutrients in mind. If your goal is to build muscle and lose fat, you should be following a high protein and low carb diet. If you’re on a deadline, you might have to skip the cheat meals.
Poor Training Programming
Some people take the training aspect of a transformation lightly. They think doing 3 sets of 12 repetitions of an exercise using lightweight is enough to change their physique for the better. If you want to transform your body, you need to follow advanced principles and programs.
You can’t expect to see the results a pro gets by following the program of a rookie. The right training program is one of the most underrated aspects of a transformation. In the beginning, you should focus on finding out your body type and finding a workout program which suits it.
Pushing Too Hard
When people decide on starting a transformation, some push themselves too hard. You need to remember that you break muscles in the gym and build muscle or lose fat while you’re resting.
You need to give equal importance to your recovery otherwise you run the risk of burning out. Target 6-8 hours of sleep every night to give your body enough time to recover and recuperate from your workouts.
Goal Setting
If you want to transform your physique, know what the end goal will be. Write down your goals on paper and compare your progress every week. If you want to lose weight, write down your target weight and check your progress every week.
If you want to build bigger biceps, measure your current bicep size and check how close you are to the target size once every week. If you’re on the right path, keep going otherwise make adjustments. You can’t afford to want to transform your physique and then just hope for the best.
Header image courtesy of Envato Elements
What is your transformation goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits Of Lunges & Variations To Challenge You
Lunges are great exercises to promote muscle growth, balance, and even weight loss and should be a staple in your leg day routine.
Leg day can be challenging for a number of reasons. Too often do we want to work those big vanity muscles that make our physique really pop, but the dread of knowing we need to do leg day forces us to do so. Once we start, it can be easy to get wrapped up in the same old exercise that we have always done and while they are great to perform, choosing the right exercises to challenge ourselves can be difficult to find. With so many exercises out there, and so many voices telling us which ones to perform, it can be easy to get wrapped up in our own heads.
Lunges are a great lower body exercise with plenty of benefits that we should absolutely include in our workouts. Athletes of all sports rely on lunges to enhance their goals and work to power their training so that desired leg growth, as well as added balance and support, are there to advance every goal we seek to fulfill.
This resistance exercise is awesome for us to strengthen many muscle groups while giving us the satisfaction of knowing we’ve done everything we can to advance our goals and make the most out of what could have been a dreaded leg day.
Let’s take a closer look at lunges to see just how great this lower body exercise really is. Whether you choose to use added weight or not, lunges have great benefits and variations to really challenge you to be better than the day before.
Muscle Worked By Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
Benefits Of Lunges
Muscle Growth For Strength & Size
Working your lower body leg muscles in an effective way, you will start to see that desired growth really become reality (1). Not only will this promote strength and size but will also lower your risk of injury, both in your legs and in your back. Since this relies on your core for that added support, especially on one leg, you start to see great gains in your core for the desired six-pack aesthetic.
Weight Loss For A Desired Physique
Lunges can work to raise your heart rate to really get your metabolism going which allows for increase calorie burn and a reduction in body fat. Of course, a well balanced diet and all-around solid workout plan is needed, but lunges provide that extra boost to help you lose weight and see that desired physique (2).
Balance & Stability For Added Support
As a unilateral exercise, lunges will enhance overall balance and stability which will come in handy for those big lifts as you seek to put up monster weight (3). By working one leg only, you become less stable, but over time this will change especially as more muscle is packed on.
Simple & Convenient To Do Anywhere
Able to do as a bodyweight exercise, lunges are simple and convenient and can be done anywhere at anytime for that optimal output you desire most. Easy to learn and adapt to with variations, you will start to love what a lunge can do for you.
How To Do A Traditional Bodyweight Lunge
The traditional lunge is a basic exercise to really enhance your overall training and performance goals. Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.
Variations Of Lunges To Challenge You
Reverse Lunge
Reverse lunges are a simple variation to learn as it is a traditional lunge just done backwards. What it will do is take less pressure off your knees since the larger muscle groups will take more of the load as opposed to a traditional forward lunge. This is great for those who experience knee pain often (4).
How to: Start in the same position as the traditional lunge which is upright. Step one foot backward and bend the knee toward the ground. Your thigh will still be parallel to the ground. Driving through the ground, push your leg back to the starting position.
Jump Lunge
The jump lunge will start to get your cardio involved and is a solid plyometric exercise. This will fire up all of your leg muscles while elevating your heart rate for a great calorie burn. For those looking to add cardio into their lunges, this is a great variation to do so.
How to: With an engaged core and solid posture, step forward into a normal lunge. Drive through your foot and explode into a jump, switching legs in the air and landing with the other leg in front of you. Perform for the desired number of reps and maintain solid form throughout.
Curtsy Lunge
The curtsy lunge will challenge you in terms of movement and really work your core with an added component of extra balance. It is important to keep your upper body straight and forward as your leg crosses over.
How to: Start with your feet hip width apart. Step back with one leg, crossing it behind the other and bend both knees towards the floor. Your front leg will be at a 90-degree angle. Drive up and return to the starting position.
Wrap Up
Lunges are a great exercise to include in your daily leg routine for the many benefits and overall challenge that comes with them. Able to provide for muscle growth, calorie burn, and added balance and stability, lunges should be a staple in those leg day workouts. Adding challenging variations can be a fun way to crush the monotony of a boring leg day and enhance even more gains you wish to see. Add lunges into your workout routine and see what this exercise can do for your training and performance goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2013). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Wing, Rena R.; Phelan, Suzanne (2005). “Long-term weight loss maintenance”. (source)
Jonhagen, Sven; Ackermann, Paul; Saartok, Tonu (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Fischer, Kim E.; Walter, Teri; Matovich, Joseph (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
IFBB Europa Games Orlando 2021 Results
Full results for the IFBB Europa Games Orlando 2021 along with Prize money and athlete earnings.
The bodybuilding season keeps rolling on. The Europa Games Orlando 2021 was held on July 2nd & 3rd at the Orange County Convention Center in Orlando. We have the complete results of the two-day event below.
Ramses Rams took home first place in the Men’s Physique division. Rams beat out the likes of John Sarmiento and Steven Cao on Friday night to solidify his spot in the 2021 Mr. Olympia. Rams joins the likes of Akim Williams, winner of the 2021 Puerto Rico Pro, and Nick Walker, who took home first place in the 2021 New York Pro.
This event took place in Orlando while some of the best competitors in the sport gathered in Orlando for a different event. The “Meet the Olympians: Red Carpet Event” was also held in Orlando this weekend. This is where fans could gather for two days full of events with a chance to meet some of their favorite athletes. Ed and Betty Pariso are promoting the event and doing it for a good cause. In addition to having an incredible experience, fans will be able to contribute to the “Ed & Betty Pariso Cancer Charity.”
This was a small competition with two divisions at the Europa Games Orlando with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the Puerto Rico Pro 2021 results below.
Europa Games Orlando 2021: All Division Winners
A quick breakdown of the winners in each division from the 2021 Europa Games Orlando.
Men’s Physique: Ramses Rams
Women’s Physique:
2021 Europa Games Orlando Breakdown:
Men’s Physique Results
First Place – Ramses Rams
Second Place – John Sarmiento
Third Place – Steven Cao
Fourth Place – Ismael Martinez Dominguez
Fifth Place – Gerardo Gabriel
Women’s Physique Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.