Tag: build muscle

Core Workouts To Develop Abdominal Muscles

Core Workouts To Develop Abdominal Muscles

A strong, chiseled midsection with well-defined abs is a fitness goal that many aspire to achieve. Beyond the aesthetics, a strong core offers many benefits, from improved posture and reduced risk of injury to enhanced athletic performance and functional fitness.   However, building a solid midsection requires a focused approach that combines targeted core workouts, […]
The post Core Workouts To Develop Abdominal Muscles first appeared on .

Nutritional Supplements: What to Take and Why

Nutritional Supplements: What to Take and Why

This article will explore the fundamentals of nutritional supplements and why incorporating them into your daily routine is beneficial.   What are Nutritional Supplements?   Nutritional supplements refer to products designed to enhance one’s diet and commonly consist of vitamins, herbs, minerals, and amino acids. These supplements are frequently linked to complementary and alternative medicine […]
The post Nutritional Supplements: What to Take and Why first appeared on .

Build Muscle Size and Strength with Our Full Body Barbell Workouts

Build Muscle Size and Strength with Our Full Body Barbell Workouts

When it comes to exercise variety, commercial gym members are spoiled for choice. With access to an array of resistance machines, exercisers can train their muscles in a variety of ways, often targeting individual muscles with laser-like precision. Name a muscle, and there is probably a machine to train it.
Popular resistance training machines include:

Leg extension
Arm curl
Leg press
Chest press
Pec deck
Seated row
Lat pulldown
Leg curl
Triceps pushdown

However, while machines are safe and convenient, they’re not always the best way to train for functional strength and size. For starters, real-life weights don’t move in perfectly straight lines because they’re not guided on rods.  
Also, it’s rare to use a muscle or single joint in isolation. Most human movements are the result of several muscles and joints working together.
Finally, some exercise machines bear little resemblance to the movements of daily life. After all, apart from pulling yourself upright in your La-Z-Boy chair, when was the last time you did a seated leg curl outside of the gym?
None of this means that machine exercises are bad. It’s just that, in some situations, free weights are better. Plus, not all exercisers have access to all machines. For example, if you work out at home, your equipment choices may be much more limited.
In this article, we celebrate the barbell by providing you with two full-body barbell workouts – one that involves a bench and squat rack and one that doesn’t.
Why Barbell Training Rocks!
Jeff Nippard doing Barbell Training
A lot of exercisers are quick to dismiss barbells as low-tech or old-school. While both of these criticisms are true, that doesn’t mean you can’t have a great workout with just a barbell and a stack of weights. In fact, barbells offer a wide range of benefits. These include:
Affordable – while barbells are available in a wide range of prices, basic models are not expensive. As such, barbell training can be very cost-effective, which is great news if you are working out on a budget.
Versatile – think of a muscle or muscle group, and there is a barbell exercise to train it. You can develop your entire body with a single barbell and weights, making it an incredibly versatile piece of equipment. In contrast, most resistance machines are one-trick ponies and can only be used for a single exercise.
Ideal for heavy weights – barbells are perfect for building strength with heavy loads. Lifting heavy weights can also increase muscle density. Barbells are made for loading with heavy weights, and most barbell exercises are compound, meaning they involve multiple muscle groups. This allows you to lift even heavier loads, pushing and developing your strength to its limit.
Time-efficient – barbells require minimal set-up time, and you can transition from one exercise to the next very quickly. That’s especially true when you keep things really simple and train with just a bar and skip benches, racks, etc.
Functional – many barbell exercises replicate the movements and demands of physical activity outside of the gym. Exercises like squats, deadlifts, and overhead presses will help build functional strength, which transfers to life out in the real world. The same cannot always be said for some machine exercises. For example, pec deck flies and leg extensions are a pretty unusual movements outside of the gym.
Fun – while this is a largely personal point of view, lifting heavy barbells is both challenging and fun. Seeing more plates on the bar than last week is rewarding and motivating and will make it easier to stick with your training program.
Barbell Training Considerations and Drawbacks
While barbell training is mostly effective and practical, in the name of fairness, there are a few drawbacks to consider, too: 
 Safety – unfortunately, barbell training can sometimes be dangerous. A failed rep can leave you pinned under a heavy weight, and serious injuries and even death can be the result. Avoid mishaps by working out with a spotter or stopping your set a couple of reps before failure. Better yet, work out in a power rack. Exercise your common sense alongside your muscles.

Relatively few isolation exercises – most barbell exercises are compound in nature. That means they involve multiple joints and muscles working together. While this is usually viewed as a good thing, it may be a drawback if you want to prioritize a specific muscle, e.g., your medial deltoids. Barbell training can make you big and strong, but you may need to hone your physique with some specific isolation exercises.
Heavy starting weight – most Olympic barbells weigh 45 pounds or 20kg. As such, even an empty barbell may be too heavy for some lifters, particularly for beginners or when doing isolation exercises like front raises. However, there so-called fitness bars available which weigh about half as much as an Olympic bar, and are ideal for beginners.
Not suitable for drop sets – a drop set is where you rep out to failure, reduce (or drop) the load by 10-15%, and then rep out again. This training method allows you to push your muscles beyond their usual quitting point.  
However, stripping weight plates off a barbell is time-consuming, which means most barbell exercises are impractical for drop sets. Drop sets work best with machine and dumbbell exercises, where weight changes can be completed more quickly.
Full-Body Workout #1 – Barbell Only
If you work out at home, you may not have space for a bench or squat rack. However, you should have no problem finding room for a barbell and weight plates. The good news is that you can still get a great workout, even if your list of gym equipment is limited to a barbell and weights.  
All you need for the following workout is a barbell, plates, collars, and enough space to wield them without breaking anything!
Do the following free weight workout 2-3 times per week on non-consecutive days.
For example:

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Workout
Rest
Workout
Rest
Workout
Rest   
Rest

But before you start lifting any weights, it’s crucial to warm up and prepare your body for the challenges that await.
Begin with a few minutes of easy cardio, and then move on to dynamic mobility and flexibility exercises that target the muscles and joints you are about to use. These preparatory steps will set you up for a safer and more effective workout session.
Related: How to Warm Up for Strength Training
Warmed-up and ready to go? Then let’s get to work! 

#
Exercise
Sets
Reps
Recovery

1
Zercher squat
2-4
6-20
60-90 seconds

2
Romanian deadlift
2-4
6-20
60-90 seconds

3
Floor press  
2-4
6-20
60-90 seconds

4
Meadows row
2-4
6-20
60-90 seconds

5
Lunge
2-4
6-20
60-90 seconds

6
Cuban press
2-4
6-20
60-90 seconds

7
Biceps curl
2-4
6-20
60-90 seconds

8
Skull crusher
2-4
6-20
60-90 seconds

9
Barbell rollout
2-4
6-20
60-90 seconds

10
Barbell crunch
2-4
6-20
60-90 seconds

Workout #1 Exercise Instructions
There are two ways to do any barbell exercise – the right way and the wrong way. The right way is safe and effective. In contrast, the wrong way is dangerous and usually less productive, even if it allows you to lift heavier weights.
So, follow these instructions to ensure you’re doing the exercises in your barbell workout correctly!
1. Zercher squat
Muscles trained: Quadriceps, hamstrings, gluteus maximus, core.
The Zercher squat was invented by American powerlifter and strongman Ed Zercher when he needed a way to do squats without a squat rack. While this exercise does put a lot of pressure on your arms, which may limit the amount of weight you can lift, this is an excellent option for anyone who wants to train their legs but only has access to a barbell.
Steps:

Hold your barbell in the crook of your elbows. Bend your arms, clasp your hands together, and pull your upper arms into your sides. Pull your shoulders down and back, and brace your core.
Step out and into a shoulder-width stance, feet turned slightly outward.
Bend your legs and squat down until your thighs are roughly parallel to the floor.
Stand back up and repeat.

Tips:

Use a rolled towel, folded exercise mat, or a squat bar pad to protect your arms if necessary.
Push your knees out as you descend to maximize glute engagement.
Take care not to round your lower back, as doing so could lead to injury.

2. Romanian deadlift
Muscles trained: Gluteus maximus, hamstrings, core.
With no leg curl available, you may be wondering how you’re supposed to train your hamstrings using only a barbell. This exercise is the answer! The hamstrings are a biaxial muscle that crosses two joints – the knee and the hip. As such, it affects both these joints. So, as well as flexing your knees, the hamstrings also extend the hips, which is what you’ll be doing during this exercise.  
Steps:

Hold a barbell with an overhand or mixed shoulder-width grip and stand with your feet hip-width apart. Brace your core, pull your shoulders back and down, and bend your knees slightly.
Hinging from your hips, lean forward and lower the bar down the front of your legs until you feel a stretch in your hamstrings.
Stand back up and repeat.

Tips:

Adjust your range of motion according to your flexibility.
Do not round your lower back.
Keep your knees slightly bent but rigid throughout. Do not straighten your legs.

Check out our complete guide Romanian deadlift.
3. Floor press 
Muscles trained: Pectoralis major, deltoids, triceps.
The bench press is arguably the most popular barbell chest exercise around. No bench? No problem, because you can work all of the same muscles with floor presses. In fact, this exercise predates bench presses by many years, as commercial training benches were only really available after the 1940s. Before that, if you wanted to press while lying on your back, this is how you did it.

Steps:

Holding a barbell with an overhand, slightly wider than shoulder width overhand grip, lie on your back with your arms straight and the weight over your chest. Press your upper back into the floor for stability.
Bend your elbows and lower your upper arms to lightly touch the floor.
Extend your arms and repeat.

Tips:

You can do this exercise with straight or bent legs as preferred.
Lower the weight slowly to avoid hitting the floor too hard with your elbows and upper arms.
Adjust your grip to match your goals – move your hands closer together to emphasize your triceps or further apart to hit your pecs more.

4. Meadows row
Muscles trained: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, forearms.
The Meadows row was invented by professional bodybuilder and coach John “Mountain Dog” Meadows. This exercise is somewhat unique because, unlike most barbell movements, you only use one arm at a time. This is probably the most lower back-friendly barbell rowing exercise around.
Steps:

Place your barbell on the floor with one end against a wall. Stand perpendicular to the other end. Stand with your feet shoulder-width apart and knees slightly bent.
Lean forward and grip the end of the barbell with an overhand grip. Pull your shoulder back, brace your core, and turn your hips away from the bar to put your lats into a slightly stretched position. Use your free hand for support if required.
Leading with your elbow, bend your arm and pull the end of the bar up and into your ribs.
Extend your arm and continue for the prescribed number of reps.
Switch sides and repeat.

Tips:

Chalk your hands to prevent them from slipping off the end of the barbell.
You can let the weight settle on the floor between reps if you wish.
Do the same number of reps on both sides to develop all your muscles equally.

5. Lunge
Muscles trained: Quadriceps, hamstrings, gluteus maximus, abductors, adductors, core
Most barbell leg exercises are bilateral or two-limbed. While they’re great for building muscle size and strength, they may disguise left-to-right strength imbalances. While slight imbalances are normal, bigger differences can cause dysfunction, pain, and injuries. Lunges are a great way to ensure both of your legs are developed equally.
Steps:

Hold a barbell across your upper back. Stand with your feet together, core braced, and shoulders pulled down and back.
Take a large step forward, bend your legs, and lower your rear knee down to within an inch of the floor.
Push off your front leg and bring your feet back together.
Do your next rep with your other leg.
Continue alternating legs for the duration of your set.

Tips:

Take a shorter step to maximize quads engagement or a longer step to work your glutes and hamstrings more.
Lean forward slightly to hit your glutes and hamstrings more.
Rest the bar on your upper back and not on your neck, which would be uncomfortable and could even be dangerous.

6. Cuban press
Muscles trained: Deltoids, trapezius, rhomboids, biceps, triceps.
The Cuban press is one of the only barbell exercises to hit all three deltoid heads – anterior, medial, and posterior – fairly equally. It’s also an excellent exercise for improving shoulder mobility and stability as it works your rotator cuff, too. This is an awesome one-stop shoulder exercise!
Steps:

Hold a barbell with a slightly wider-than-shoulder-width, overhand grip. Stand with your feet about hip-width apart, knees slightly bent, shoulders down and back, and core braced.
Bend your elbows and row the bar up the front of your body to your lower chest.
Next, rotate the bar forward and up to your forehead.
Press the bar overhead to arm’s length.
Reverse the movement, return to the starting position, and repeat.

Tips:

Adjust your grip width for comfort.
Go light – any momentum will take work away from the target muscles.
Lead with your elbows during the row to maximize upper trap and deltoid engagement.

7. Biceps curl
Muscles trained: Biceps brachii.
No full-body workout would be complete without a biceps exercise. After all, the biceps are the most famous muscle in the human body, and almost every person who ever lifted weights wants stronger, more muscular arms. The barbell curl is arguably one of the best exercises for building great biceps.
Steps:

Hold your barbell with an underhand, shoulder-width grip. Stand with your feet about shoulder-width apart, knees slightly bent, core braced, and shoulders back and down.
Starting with your arms straight, flex your elbows and curl the bar up to your shoulders.
Extend your arms and repeat.

Tips:

Keep your upper arms close to your sides throughout.
Do not use your back or legs to lift the weight. If you need to cheat the bar up, it’s too heavy.
Lean your upper back against a pillar or wall if you cannot do biceps curls without cheating.

8. Skull crusher
Muscles trained: Triceps.
The barbell skull crusher is traditionally performed while lying on a bench. However, it works just as well as a floor exercise. This is a great triceps builder, but you should take care not to lower the bar too quickly, or skull crushers could live up to their name!
Steps:

Holding a barbell with an overhand, shoulder-width grip, lie on your back with your arms straight and the weight over your chest. Press your upper back into the floor for stability.
Keeping your upper arms vertical, bend your elbows and lower the bar to your forehead.
Extend your arms and repeat.

Tips:

Perform this exercise with legs bent or straight as preferred.
Avoid doing skull crushers to failure to prevent potentially serious accidents.
Rest the bar on the floor behind your head to make getting into position easier.

9. Barbell rollout
Muscles trained: Rectus abdominis, obliques, transverse abdominis.
While there is nothing wrong with bodyweight abs exercises, many are too easy to do much for your strength or muscular development. Barbell rollouts are much more challenging and will help you develop the rock-hard abs you’ve always dreamed of.
Steps:

Load your barbell and secure the weight plates with collars. Place your barbell on the floor.
Kneel behind your barbell and hold it with an overhand, shoulder-width grip. Brace your abs.
Push the bar away from you and lower your upper body down toward the floor.
Using your abs and lats, pull the bar back into your knees.
Continue for the prescribed number of reps.

Tips:

Do not hyperextend your lower back. Reduce your range of motion if you feel this exercise in your lumbar spine.
Keep your abs contracted throughout.
Make this exercise harder by starting each rep in the standing position.

10. Barbell crunch
Muscles trained: Rectus abdominis, obliques, transverse abdominis.
Bodyweight crunches are a decent abs exercise, but if you can do more than 30 reps, they probably don’t make the best use of your training time. Barbell crunches provide a simple way to overload your muscles, reducing the number of reps and time you need to reach failure.
Steps:

Holding a barbell with an overhand, shoulder-width, overhand grip, lie on your back with your arms straight and the weight over your chest.
Bend your legs and plant your feet firmly on the floor.
Lift your head, shoulders, and upper back off the floor, pushing the barbell up toward the ceiling.
Lie back down and repeat.

Tips:

Don’t go too heavy too soon; this exercise is harder than it looks.
Exhale as you lift your shoulders to maximize abs engagement.
Anchor your feet if necessary, e.g., under another barbell.

Full-Body Workout #2 – Barbell, Bench, and Squat Rack
While you can have a great workout using just a barbell, you’ll have access to a wider range of exercises if you also have an adjustable bench and a squat or power rack. These simple tools will make your workouts much more varied and interesting.
The following workout assumes you have a barbell, a bench, and a squat rack and, like the previous plan, trains your entire body. As before, you should do this workout 2-3 times per week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
However, do not attempt this workout until you’ve completed a thorough warm-up.

#
Exercise
Sets
Reps
Recovery

1
Paused squat  
2-4
6-20
60-90 seconds

2
Rack pull
2-4
6-20
60-90 seconds

3
Incline bench press  
2-4
6-20
60-90 seconds

4
Pendlay row
2-4
6-20
60-90 seconds

5
Lateral lunge
2-4
6-20
60-90 seconds

6
Bradford press
2-4
6-20
60-90 seconds

7
Pull-up  
2-4
6-20
60-90 seconds

8
Close grip bench press  
2-4
6-20
60-90 seconds

9
1½ rep biceps curl
2-4
6-20
60-90 seconds

10
Barbell leg raises  
2-4
6-20
60-90 seconds

Workout #2 Exercise Instructions
Get more from your workouts while keeping your risk of injury to a minimum by always training with good form. Follow these step-by-step instructions to make sure you’re doing each exercise correctly.
1. Paused squat 
Muscles trained: Quadriceps, hamstrings, gluteus maximus, core.
Barbell squats are a great exercise, but they’re even better when you pause at the bottom of each rep. This pause breaks up the stretch-shortening reflex, making each rep more challenging while increasing your time under tension. Paused squats turn the king of exercises into something approaching god-like status!
Steps:

In a squat rack, rest and hold a barbell across your upper back. Stand with your feet shoulder-width apart and core braced.
Bend your legs and squat down until your thighs are roughly parallel to the floor.
Without relaxing, stay in this position for 1-3 seconds.
Drive your feet into the floor and stand up.
That’s one rep – keep going.

Tips:

Stay tight at the bottom of each rep; do not relax!
The longer you pause, the harder this exercise becomes.
Experiment with your stance width to determine what works best for you.

2. Rack pull
Muscles trained: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, biceps, forearms.
The deadlift is a great exercise, but tall and inflexible people often find lifting a barbell from the floor awkward or uncomfortable. This modified variation works the same muscles as conventional deadlifts but is much more lower-back friendly.
Steps:

Place your barbell in a squat rack set to just above or below knee height.
Stand behind the bar and hinge forward from your hips. Hold your barbell with an overhand or mixed shoulder-width grip.
Straighten your arms, pull your shoulders down and back, lift your chest, and brace your core.
Drive your feet into the floor, push your hips forward, and stand up straight.
Lower the bar back to the pins, let the weight settle for a second, and repeat.

Tips:

Wear a weightlifting belt to support and protect your lower back.
Keep the bar pressed back toward your legs to maximize lat engagement.
Take care not to round your lower back, as doing so could cause severe injury.

3. Incline bench press 
Muscles trained: Pectoralis major, deltoids, triceps.
The flat bench press might be the world’s favorite chest exercise, but for some lifters, it’s not an effective pec builder. Instead, many lifters feel bench presses more in their shoulders than their chests, and it can even cause joint pain. Incline bench presses may be better for both chest development and shoulder health.
Steps:

Adjust the backrest of your bench to about 30 degrees and place it in your squat rack.
Lie on the bench and hold the bar over your chest using a slightly wider than shoulder-width grip.
Bend your arms and lower the bar to your upper chest.
Push the bar back up and repeat.

Tips:

Experiment with the angle of your bench to see what works best and feels more comfortable. 10-30 degrees is generally best, and a steeper angle soon becomes more of a shoulder exercise.
Consider using wrist wraps if you need more joint support for this exercise.
Use a wider grip to emphasize your chest or a narrower grip to hit your triceps more.

4. Pendlay row
Muscles trained: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, core.
Pendlay rows are named after American weightlifting and powerlifting coach Glen Pendlay. Each rep starts and ends with the barbell resting on the floor, so it’s also known as dead stop rows. This mini-break between reps allows you to reset your core and grip, which should enhance your performance of this back-building exercise.
Steps:

Place your barbell on the floor and stand behind it so your toes are under the bar, feet about shoulder-width apart.
Lean forward and hold the bar with an overhand, slightly wider than shoulder-width grip.
Straighten your arms, pull your shoulders down and back, and brace your core.
Bend your arms and pull the weight off the floor and into your abdomen.
Lower the weight back to the floor, reset your grip and core, and repeat.

Tips:

Do not use your legs or lower back to lift the weight, as doing so takes stress off the target muscles.
Keep your lower back slightly arched throughout. A rounded lower back is a weak lower back.
Use lifting straps to reinforce your grips if necessary.

5. Lateral lunge
Muscles trained: Quadriceps, hamstrings, gluteus maximus, abductors, adductors.
Lunging sideways instead of forward adds a whole new dimension to this popular lower-body exercise. Lateral lunges are an excellent exercise for athletes from all sports and anyone who wants to develop their inner and outer thighs, glutes, and hips. Go light – this exercise is more strenuous than it looks. Expect some gnarly DOMS after doing this exercise the first few times.
Steps:

Rack and hold a barbell across your upper back. Stand with your feet together and core braced.
Take a large step out to the right and bend your right knee. Descend until your right thigh is roughly parallel to the floor. Keep your left leg straight.
Push off your right foot and bring your legs back together.
Do your next rep to the left.
Continue alternating sides for the duration of your set.

Tips:

A good exercise for improving hip strength and mobility.
An effective way to identify and fix left-to-right strength imbalances.
An excellent exercise for athletes that have to zigzag, e.g., basketball and soccer players.

6. Barbell Bradford press
Muscles targeted: Deltoids, triceps.   
The barbell Bradford press is named after American weightlifter and strength coach Jim Bradford. It’s a unique exercise that hits all three deltoid heads reasonably equally. It also keeps the target muscles under constant tension, which boost your pump while maximizing muscle growth.
Steps: 

Begin by standing with your feet shoulder-width apart and the barbell resting on your front shoulders, hands slightly wider than shoulder-width apart, and elbows pointed forward. Brace your core and stand in good posture with your head up and chest lifted.
Press the bar up so it’s level with the top of your head.
Push the bar backward and lower it behind your neck.
Next, push the bar back up and over your head, lowering it to the front of your neck.
That’s one rep – keep going!

Tips:

Keep the bar close to your head at all times.
Go light and focus on keeping tension on your deltoids for the duration of your set. Do not use your legs to help you bump the weight over your head.
Skip this exercise if you have a history of shoulder pain.

7. Pull-up 
Muscles trained: Latissimus dorsi, trapezius, rhomboids, biceps.
Okay – you caught us! While pull-ups aren’t a barbell exercise, you can do them in most squat and power racks. The mighty pull-up is one of the best exercises for building a broader, more muscular back. Frankly, it would be a crime not to include them in one of the workouts in this article.
Steps:

Hold an overhead bar, such as a barbell set high in a power rack, with an overhand, slightly wider than shoulder-width grip. Hang with your arms straight, shoulders down and back, and core braced.
Bend your arms and pull your chin up and over the bar.
Extend your arms and repeat.

Tips:

Pull your elbows down and behind you to maximize back engagement.
Experiment with your grip width to see what feels most comfortable and effective.
Do not swing or kick with your legs, as doing so takes work away from the target muscles.

8. Close grip bench press 
Muscles trained: Triceps, pectoralis major, deltoids.
The close grip bench press is a compound exercise emphasizing your triceps while also working your chest and shoulders. Using several muscle groups together means you should be able to lift a substantial weight to build both muscle size and strength. This exercise is best done in a power rack for safety.
Steps:

Place a flat workout bench in the middle of your squat rack.
Lie on the bench and hold the bar over your chest using a slightly narrower than shoulder-width grip.
Bend your arms and lower the bar to your chest.
Push the bar back up and repeat.

Tips:

Keep your upper arms close to your sides to maximize triceps engagement.
Do not use a very close grip, as doing so can hurt your wrists, elbows, or shoulders.
Do this exercise with a spotter or end your set 2-3 reps before failure for safety.

9. 1½ rep biceps curl
Muscles trained: Biceps.
While barbell biceps curls are an excellent exercise, you could become somewhat immune to them if you do that variation all the time. 1½ rep biceps curls add a twist to that classic arm-building exercise, ensuring your biceps gains never stall. However, this IS a very intense exercise, so don’t use too much weight too soon.
Steps:

Hold your barbell with an underhand, shoulder-width grip. Stand with your feet about shoulder-width apart, knees slightly bent, core braced, and shoulders back and down.
Starting with your arms straight, flex your elbows and curl the bar up to your shoulders.
Extend your arms and lower the barbell halfway down, i.e., to 90 degrees.
Curl it back up to your shoulders.
Lower it all the way down until your arms are straight, and repeat the entire 1½-rep sequence.

Tips:

Do not use your legs or back to help you lift the weight.
Keep your upper arms close to your asides to maximize biceps engagement.
Lean your back against a wall or pillar if you cannot perform this exercise without cheating.

10. Barbell leg raises 
Muscles trained: Rectus abdominis, obliques, transverse abdominis, hip flexors.
There are lots of bodyweight abs exercises to choose from, many of which can be very effective. However, weighted exercises are often a better choice as they allow you to adjust the load according to your strength and goals. Barbell leg raises combine a classic bodyweight abs exercise with weights to deliver an intense core workout.
Steps:

Lie on the floor and hold a barbell over your chest using a slightly wider than shoulder-width grip. Brace your core and press your lower back into the floor. Lift your feet a few inches off the floor.
Keeping your legs straight, raise your legs until they’re vertical. Lift your hips a few inches off the floor to maximally engage your abs.
Lower your legs back down, stopping just before they touch the floor.
Continue for the prescribed number of reps.

Tips:

Bend your legs to make this exercise a little easier.
Start light – even an empty barbell will be challenging for many people.
Keep your lower back pressed into the floor at all times.

FAQs
Do you have a question about either of our full-body workouts or barbell training in general? No worries because we’ve got the answers!
1. How many reps per set should I do?
Not so many years ago, most fitness experts believed that you had to do 6-12 reps to build muscle, and higher reps were best for building endurance. While this made sense, research now suggests that almost any rep range can build muscle, provided you take your sets to within 1-3 reps of failure. It seems that there is no optimal rep range for hypertrophy or endurance. (1).
So, base your reps per set on your personal preferences and how much weight you have available. Some people prefer lower-rep sets, e.g., 6-8, while others prefer higher reps, i.e., 20-30. Both options can build muscle mass.
However, if you want to build pure strength, lower reps with heavy weights are still the way to go. That said, not all of the exercises in these programs are suitable for heavy strength training, and the workouts are more for general fitness and muscle building.
2. Can I build a good physique training with just a barbell?
You certainly can! Before resistance machines gained popularity, most people trained with barbell and dumbbell exercises, which they often supplemented with calisthenics or bodyweight training.
Gyms were often known as “barbell clubs,” and typical bodybuilding workouts revolved around basic compound barbell exercises. Even the legendary Arnold Schwarzenegger used simple barbell workouts in the off-season to build mass and strength.
So don’t feel you are missing out because you only have a barbell to train with; it’s arguably one of the most potent strength and muscle-building tools available.
3. Are these cutting or bulking programs?
Cutting (losing fat) and bulking (building muscle) have more to do with your diet than they do your workout. Getting leaner invariably requires a caloric deficit, while you need a calorie surplus to build appreciable amounts of muscle.
Providing you’ve got your diet straight, your workout will help you achieve your training goal, be that losing fat or gaining muscle.
So, adjust your eating plan and train hard – you’ll soon be on your way to achieving your body composition goals.
4. Can I do these workouts every day?
It’s estimated that a muscle or muscle group takes 48-72 hours to recover from an intense workout. Training before you have recovered will undermine your progress, and your workout performance will probably suffer as a result. You could also end up feeling overtrained.
You can train more often than the suggested 2-3 times per week, but you’ll need to adopt a split routine where you work different muscles on different days. This will provide adequate time for recuperation between similar workouts, e.g.:

 
Days
Workout

1
Monday
Chest, Shoulders & Triceps  

2
Tuesday
Back & Biceps

3
Wednesday
Legs, Calves & Abs   

4
Thursday
Chest, Shoulders & Triceps  

5
Friday
Back & Biceps

6
Saturday
Legs, Calves & Abs   

7
Sunday
Rest

5. Are these workouts suitable for women as well as men?
While these workouts are kinda manly, there is no reason that women cannot do them, too. That said, they are muscle-building programs, so if that isn’t your goal, you should seek out programs that more closely match your needs and objectives.
Check out our library of female workouts and fitness articles here.
Full Body Barbell Workouts – Closing Thoughts
While fitness fashions and trends come and go, barbells are here to stay and will always be one of the most powerful training tools available. Armed with nothing but a barbell and weight plates, you can develop every muscle in your body for almost any fitness goal, including building strength and muscle mass.
Add a bench and a squat rack to your equipment list, and you really have all you need to build a head-turning physique. That’s good news for anyone who prefers simple old-school style workouts or who trains at home with minimal training kit.
Use these full-body barbell workouts to build muscle and strength without resistance machines. Bodybuilders have long relied on basic equipment, exercises, and workouts to increase strength and muscle mass. It worked for them, and it’ll work for you, too.
References:
1- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.

Understanding Calories and Ways To Cut Them

Understanding Calories and Ways To Cut Them

When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals.    Although calories aren’t an ingredient in your food, they play a crucial role in comprehending what you consume. Equipping yourself […]
The post Understanding Calories and Ways To Cut Them first appeared on .

Body Recomposition Calculator

Body Recomposition Calculator

Body recomposition (body recomp) is the process of building muscle while losing fat. For many people, body recomp is the holy grail of training and nutrition, providing an alternative to the more traditional bulking and cutting cycles favored by many bodybuilders.
Most body recomp programs involve eating more on training days to fuel training and muscle growth but eating less on rest days to facilitate fat loss. This can be a tricky balance to achieve, which is why so many people experience less than stellar results during recomps.
After all, you need to know how much of which foods you should eat and when which usually involves a whole lot of number crunching.
Our body recomposition calculator is designed to take the guesswork out of eating for body recomp and does all the math for you.  
Body Recomposition Calculator

Please fill out the form correctly
Male Female

Height

Exercise: Complete a minimum of 3 workout training sessions each week, each 30 Minutes per session.

Calculate

Result:

Training Days
calculated Calories Per Meal

Rest Days
calculated Calories Per Meal

If you would like to use this calculator on your website or blog you can simply embedded this
calculator in one click. Use the below ‘Generate Code’ tool to get the embedded code.
Generate Code

Read also: Body Recomposition – How to Lose Fat and Gain Muscle
What is The Body Recomposition Calculator? 
The Body Recomposition Calculator is designed to determine how much you need to eat to build muscle while losing fat. It produces two sets of dietary targets – one for training days and one for rest days – so you can achieve your body recomp goals quicker and easier.
Hitting these targets will provide you with the energy and nutrients you need to train, recover, and build muscle without accumulating excess body fat.
It is customizable, so you can select things like meal frequency and primary training goal, choosing between gaining more muscle while slowly losing fat or losing more fat while gaining less muscle.
You can also modify the calculator according to your body fat percentage (if you know it) and your preference for high or very high protein intake. There is also an option to select plant-based proteins.
In short, it provides all the data you need to build muscle while losing fat.

How to Use the Body Recomposition Calculator
Our body recomposition calculator is very straightforward to use. Follow these step-by-step instructions to determine your calorie and macro intakes for training and rest days.

Select your units, choosing between imperial (pounds, feet, and inches) or metric (kilograms and centimeters).
Select your gender, choosing between male and female.
Enter your age, weight, and height. 
Pick your formula, choosing between normal or lean mass, for which you’ll also need to enter your current body fat percentage.
Enter your additional weekly calorie expenditure, e.g., more than 3 x 30 minutes of strength training per week, which is the baseline for this calculator.
Select your body recomposition goal, choosing between more fat loss, more muscle gain, or equal fat loss and muscle gain.
Select your meal frequency, choosing between two to five meals per day. Alternatively, hit “all” to see your results for an entire day instead of meal by meal.
Select your protein intake, choosing from plant-based, high, and maximum.
Hit “calculate” and then read off your results.

How Does the Body Recomposition Calculator Work?
While our body recomposition calculator is very straightforward to operate, it uses a lot of hidden moving parts to determine how much you need to eat to lose fat and build muscle.
These are the steps and formulae behind the body recomposition calculator:

Calculate your BMR using the Mifflin St Jeor equation.
Multiply BMR by 1.2 to determine your maintenance calories.
Estimate your body fat percentage using the Mcardle-Katch body fat formula.
Adjust calories on training days based on goals (+20% for more muscle gain, +10% for more fat loss).
Adjust calories on rest days based on goals (-5% for more muscle gain, -15% for more fat loss).
Calculate protein intake at 0.95 grams per pound/2 grams per kilogram of body weight.
Calculate fat intake at 30% of daily calories.
Calculate carbohydrate intake as the remainder of calories.

Thankfully, you don’t need to do all this math as we’ve built each of these stages into our body recomposition calculator. You’re welcome!
Interpreting Your Results
Once you have entered all the required information and hit the calculate button, you’ll receive the following results:
Training Days:
These results represent how much you should eat on the days that you work out. They include a slight calorie surplus to fuel your workouts and promote recovery and muscle growth.
Calories per meal – this is how many calories each meal should contain. Calories are distributed evenly across however many meals you selected. If you selected “all,” calories are for the entire day.
Carbohydrate, protein, and fat – this is how much of each macronutrient group your meals should contain, presented in both grams and as a percentage.
Rest Days:
These results represent how much you should eat on rest days. They include a slight calorie deficit to facilitate fat loss and reflect that you’ll be less active.
Calories per meal – this is how many calories each meal should contain. Calories are distributed evenly across the number of meals you selected. If you selected “all,” calories are for the entire day.
Carbohydrate, protein, and fat – this is how much of each macro your meals should contain, presented in both grams and as a percentage.
If you are unhappy with your results, go back and make changes to things like meal frequency, formula, and protein type. This will fine-tune your results to ensure that you make the best possible progress during your body recomp.
Strategies for Maximizing Your Progress
Knowledge, they say, is power. However, that’s only true if you put that knowledge into practice. After using our body recomposition calculator, you’ll know precisely how much and what you should eat to lose fat and build muscle simultaneously. However, you also need to use this information correctly, otherwise it’s just empty words.
Use the following strategies to help you maximize your body recomp progress:
Create a Consistent Workout Routine

Consistency is the cornerstone of any successful body recomposition plan. You need to work out regularly and frequently to achieve good results. Strength training (lifting weights) is crucial for building muscle while losing fat, and the calculator is based on a baseline of three 30-minute strength training workouts per week.
You can work out with freeweights, machines, kettlebells, or your own body weight. However, whatever you choose to do, make sure you can stick to your program religiously. Missing workouts will hurt your progress.
You can design your own program or choose one of the hundreds of workouts in our archives.  
Cardio can also help you lose fat, but you should avoid doing too much. Excess cardio can make it harder to gain/retain muscle.
Short, high-intensity interval training workouts are probably your best option. However, if you stick to the nutritional guidelines generated by the calculator, you should be able to lose fat without doing lots of additional cardio.
Track Your Calories and Macros
While you can guess your way to a successful bulk, body recomposition requires a much more precise approach to nutrition. Using our calculator means you know how many calories and macros you need to eat to lose fat while building muscle. So, make sure you align your meals to these targets.
Doing this means you’ll need to track both your calories and macros. You can do this with pen and paper, but using an online food-tracking platform or an app is much easier.
You’ll also need to plan your meals in advance to ensure you consume the right amount of calories, protein, carbs, and fat each day.
While this is time-consuming initially, it gets easier the longer you do it. Once you’ve calculated the values for a meal, you can save it and make it again without having to do all that adding and subtracting. After a week or so, you should have a good menu of meals tracked, and you won’t need to calculate calories and macros for them again.

Monitor Your Progress and Adjust Accordingly
Your body recomposition results are based on your nutritional requirements right now. In a few weeks, when your muscle mass and body fat percentage have changed, your dietary needs will have changed too.
So, to avoid progress plateaus, make sure you monitor your progress and adjust your food intake accordingly. For example, if you lose body weight, your total daily calorie requirements will decrease slightly.
You can also use these progress checks to ensure everything is going in the right direction. For example, suppose you are not noticeably losing fat. In that case, you may need to subtract an additional 100-200 calories from your daily intake.
Get Plenty of Sleep
Believe it or not, the amount of sleep you get per night can have a significant impact on your body composition results. Too little sleep inhibits fat burning, can interfere with workout recovery and muscle building, and rob you of the motivation and willpower you’ll need to train and eat consistently.
Most people need seven to nine hours of sleep per night. That’s EVERY night, and not just at weekends.
Sleeping enough ensures your body gets the time it needs to maximize muscle growth and burn fat.
Read more about how sleep influences fat loss and muscle building here.  
Supplement Wisely
While you can build muscle and lose fat without supplements, a few well-chosen products may help things go more smoothly. Good options worth considering include:

Pre-workout – for an instant energy boost and longer, more intense workouts.
Protein powder – to make getting enough protein easier.
Creatine – a proven muscle-builder, energizer, and muscle cell volumizer.  
Amino acids – to preserve muscle mass and promote recovery and muscle building.
Multivitamins and multiminerals – to make sure all your micronutrient bases are covered.
Fat burners – to accelerate fat loss and control your appetite.

Be Patient
If you want to gain muscle or lose fat fast, you should follow a bulking or cutting program. Focusing on just one aspect of body recomposition at a time usually produces quicker results.
However, after a bulk, you’ll invariably need to do a cut to lose the body fat you’ve accumulated. Similarly, you’ll probably need to do a bulk to rebuild any lost muscle after a cut.
Concurrent body recomposition is slower than bulking or cutting, but that’s the price you’ve got to pay if you want to lose fat and gain muscle simultaneously. So, settle into the long haul as your body slowly becomes lean AND muscular. Your patience will be rewarded!
Body Recomposition Calculator FAQ
1. How accurate is the body recomposition calculator?
Our body recomposition calculator estimates your total daily energy expenditure, creates a slight calorie surplus for training days and a calorie deficit on rest days, and then determines your macros based on the best percentages for body recomp.
It does this using accepted formulae for these purposes.
Like all such formulae, this is an estimation of what you need to eat to lose fat and gain muscle and is not 100% accurate.
Because of this, you should monitor your progress and fine-tune your nutritional intake based on your results. For example, consume more calories on training days if you aren’t building muscle and fewer calories on rest days if you aren’t losing fat.
2. What should I eat for my body recomposition meals?
There is no set diet for body recomposition, so you are free to plan your own meals. So long as whatever you eat fits your calorie and macro targets, you should make progress. This is called flexible dieting, or If It Fits Your Macros (IIFYM).
That said, you may make better progress if you eat mostly clean or natural foods. These tend to be the most filling, so you won’t feel hungry and tempted to break your diet.
Clean foods are also high in health-boosting micronutrients.
3. Am I allowed cheat meals while doing a body recomp?
Cheat meals provide you with a break from your diet. They usually involve eating foods you otherwise avoid during a restrictive eating plan. This can be psychologically rewarding and gives you something to look forward to.
However, too many cheat meals can sabotage your diet and put the brakes on your progress. Every time you miss your macro and calorie targets, the longer it’ll take to reach your body recomp goals.
So, enjoy cheat meals if you wish, but make sure you practice self-control to avoid doing more harm than good. Remember, too, that nothing tastes as good as being lean and muscular!
Use these strategies to stop cheat meals from ruining your progress.
4. What is the best workout for a body recomposition?
The aim of body recomposition is to build muscle while losing fat. As such, you need to do workouts that promote hypertrophy or muscle growth. Invariably, this means lifting weights and following a bodybuilding-style training program.
However, you’ll probably get the best results from a low to moderate-volume training program, as you won’t have the large calorie surplus normally need for a high-volume plan.
3-4 one-hour workouts per week should be sufficient for most people. Build your workouts around compound exercises like squats, deadlifts, bench presses, bent-over rows, pull-ups, and military presses. These exercises generally provide the best bang for your buck.
In terms of splits, sets, rep range, etc., whatever you want to use will work fine, providing you train with sufficient intensity and consistency. Create a program you can stick to.
Read more about what makes an effective training program here.
5. How long does a body recomp take?
You should begin to see progress in 4-8 weeks of starting your body recomp. However, the length of your body recomposition depends on how much fat you want to lose and how much muscle you want to build. For example, if you are very overweight or need to develop a lot of muscle, you could be body recomp-ing for many months or even a year or more.
While your progress will probably be slower than you want, take comfort in knowing that body recomp is a one-way journey, and you won’t have to follow it with a bulk or cutting phase.
Body Recomposition – Wrapping Up
Losing fat while building muscle cab be challenging, but, contrary to popular opinion, is not impossible. Bodybuilders and athletes have been doing it for centuries.
The trick to a successful body recomp is creating a small calorie surplus on training days and a calorie deficit on rest days. This will allow you to build muscle and lose fat simultaneously.
Take the guesswork out of creating a body recomposition diet with this handy calculator. Plug in your details and then consistently hit the calorie and macro targets.
While you won’t lose fat or build muscle quickly, you will make slow, reliable, steady progress toward your body composition goals.

Why You Should Use An Intra-Workout Drink During Your Workouts

Why You Should Use An Intra-Workout Drink During Your Workouts

Boost your workouts with the right intra-workout drink.
For those of us who engage in regular workouts, we all know those staple supplements to use, however, an intra-workout drink is something to take your gains to the next level. Pre-workouts, protein powders, creatine, and all of those other great supplements can work to build muscle, offer energy, enhance focus, and increase our overall strength in efforts to pump up our physique. But what about the middle of your workout?
It seems that supplements work on multiple fronts, whether that be our pre- or post-workout needs, but we often neglect to realize that much of our success comes during our workouts, and that is when our bodies need the most attention. What you will find with a great intra-workout supplement is the ability to push through fatigue and keep that energy high throughout the entirety of the workout. It can be debilitating to get into your workout only to lose energy, focus, and ultimately, motivation.

We’ll talk intra-workout supplements below and why it is necessary to use an intra-workout drink for those workout goals. With the right approach to all things intra-workout, you can better prepare yourself for what is to come during those grueling workouts.

What Is An Intra-Workout Drink?
An intra-workout drink is typically a supplement that you drink throughout the entirety of your workout in order to give you fuel and that extra boost needed to continue working hard. For those longer, more steady workouts, these can keep your body fueled to push through fatigue and keep you motivated to get that workout done. This could be a long run or bike ride for example.
Related: BCAAs vs. EAAs: Will They Help With Muscle Growth?
On the other hand, maybe your workout is a bit shorter and you need to focus on getting through it with as much energy as possible while also starting to build muscle. Intra-workouts, or at least the right one, can work well for you here. What is important for both of these here is that this supplement works to help kickstart recovery so you actually see those gains you want most.

Benefits Of An Intra-Workout Drink
The benefits of an intra-workout drink go a long way and can greatly impact all of those areas you need help with. What you will find with an intra-workout beverage is that you can better tackle those fitness goals while also keeping your health in mind with these many great benefits.
Benefits of an intra-workout drink include:

Better muscle growth: Work to repair, grow, and add new muscle tissue while aiding in the process of protein synthesis (1).
Less fatigue: Raise serotonin levels to keep energy high and not suffer from any fatigue (2).
Reduced muscle soreness: Lower enzymes that play a role in exercise-induced damage to improve recovery and alleviate any unwanted soreness (3).
Prevent muscle wasting: Help your muscles by restoring lost amino acids that keep your body primed and ready to go.
Sustained energy for longer sessions: For those longer training session, most likely cardio based, this will help with that sustained energy so you can complete your workout with no problem.
Kickstart recovery: An essential part of your routine, working to get recovery going is an important step to effective growth (4).

Related: When To Take BCAA Supplements For The Best Results
Why You Should Use An Intra-Workout Drink During Your Workouts
Bodybuilders and strength athletes, and any fitness goer who cares about results for that matter, can benefit from an intra-workout drink. Given the above benefits, it would be hard not to want to take this supplement as an effective way to see the best gains possible.

Muscle growth seems like a no brainer, given that is what we all want to see most, especially as we tone and work to develop our shredded aesthetics. On top of that, less muscle wasting ensures we keep on that lean muscle and don’t sacrifice any of those gains we work so hard for. Less fatigue and muscle soreness only ensure we continue to push hard through our workouts so we see the best gains possible while also taking advantage of a great workout routine.
Finally, and this is something many of us may take for granted, is the fact that this works to help boost recovery and kickstart that for the better. By taking advantage of recovery before you actually begin your process is one step into seeing massive gains that you may otherwise not see.

Are Intra-Workouts Safe?
Intra-workouts are generally safe for use, but it is important to always look at the nutrition label and make sure it is a product you should be taking given your lifestyle and health needs. Always consult a doctor or expert if you have further questions on if a supplement is right for you though.
Featured Intra-Workout Supplement
We wanted to share a great intra-workout drink and supplement that can help your gains come to life. A premium product will be worth taking and you will see great results.
National Bodybuilding Co. Pro Contest BCAA

National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.

National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs. By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
Price: $38.00

Check out our list of the Best BCAA Supplements for more great intra-workout products!

Wrap Up
An intra-workout drink is something you can really benefit from as you look to capitalize on all your workouts. The right supplement can work for better muscle growth, enhanced energy, better focus, and will help kickstart recovery so you see the best gains. Check out a high-quality intra-workout drink today and work to boost your workouts.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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

Negro, M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Shimomura, Yoshiharu; et al. (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle”. (source)
VanDusseldorp, T.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)

This is How You’re Stopping Yourself From Building Muscle

This is How You’re Stopping Yourself From Building Muscle

Avoid These Things to Build Muscle Mass
Going to the gym six days a week doesn’t guarantee you’ll build muscle mass. Without even knowing it, you might be doing a few things which could be acting as hurdles between you and your dream physique.
You build muscle when you do a series of right things. Going out of line in a single aspect can negatively affect your gains. In this article, we’ll be listing out five ways you could be stopping yourself from building muscle.
Lack of Recovery
Some people wear the “4-hour sleep a night” tag with pride. If your goal is to build muscle mass, you can’t afford to have anywhere less than seven hours of sleep every night. Your body recovers and puts on muscle size while you’re in deep sleep.
If you face sore muscles too often and can’t seem to recover from your workouts, you should consider using supplements to aid your recovery. Massages, stretching, Epsom salt baths are other effective recovery methods.
Generic Diet Plan
Following a custom diet plan is indispensable when it comes to building muscle mass. You can’t solely rely on making the right decisions when it comes to your daily meals. You should design a diet plan while keeping your daily calorie and macros goals in mind.
Getting professional help if you can’t build your diet plan can save you a lot of effort and time. For your diet plan to be sustainable, make sure it fits into your lifestyle so that you don’t have to make big sacrifices and adjustments to follow it.
Overtraining
When people don’t see results, they push harder, and it might do more harm than good. Overtraining can take a toll on your CNS (central nervous system) and can hamper your immune system.
If you take too long to recover from your workouts, chances are you might be in an overtrained state. Stopping training will be your best bet in situations like these until you get back on track.

Not Following A Customized Workout Plan
Most people take their workout programs too lightly and are happy following the free workout plans they can find online. You need to remember that no two people have the same genetics or muscle maturity.
Everyone has their strengths and weakness, and you need to device a workout program which works on building your weaker muscle group and polishes your strengths. Getting a customized diet plan will pay dividends in the long run.
Alcohol
If you’re on a timeline, drinking alcohol can act as a setback. As soon as you have a glass of your favorite poison, your body treats it just like that, a glass of poison. On alcohol consumption, your body slows down your metabolism and ramps up the fat storage in your body.
Alcohol is a source of empty calories and does nothing more than add layers of fat on your body. So, if you want to do a transformation, you might want to take your drinking down a notch or two.

Are you committing any of these sins? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements

5 Ways To Build Muscle Outside The Gym and Recover Better

5 Ways To Build Muscle Outside The Gym and Recover Better

5 Ways To Improve Your Recovery and Build Muscle
Most people make the mistake of thinking that muscles are built while they’re working out in the gym. In reality, the opposite of this is true. You break down your muscle tissues while training and put on muscle size with the right recovery mechanism.
Some people overlook the role of rest and recovery in the muscle-building process and are frustrated when they don’t see results. If you can’t seem to build muscle even after following the right training plan, you’ve come to the right place.
Follow a Customized Diet
If your goal is to put on muscle mass or lose weight, you’ll have to follow a diet which is custom made for you. A customized diet plan is designed keeping your lifestyle, current and goal weight in mind.
No two people have the same lifestyle, goal or current weight and so following a vanilla nutrition plan isn’t going to do you any good. Keep your calories and macros (carbs, protein, and fats) in mind while designing your diet plan.
Kill The Stress Levels
An increase in stress levels is known to raise cortisol levels. A rise in cortisol levels can spike estrogen levels in men which can simultaneously lower the testosterone production. Testosterone is the male hormone responsible for the building of muscle mass and development of sex organs in men.
If you’re someone who can get worked up easily, you should figure out things which can help you calm down. Meditation, listening to calming music, going for walks, pleasure reading are a few things which many people find relaxing.
Focus on Your Sleep
Opposite of what people think, you build muscle mass or lose weight while you’re sleeping. Deep sleep allows for REM cycles to come into play, and optimize your release of testosterone while your muscles can truly rest.
If you want the optimal results, you need to make sure you’re getting anywhere between 7-8 hours of sleep every night. If you can’t get the total amount of hours in a single go, try taking a nap in the afternoon.

Reduce Your Soreness
Some of us love the DOMS (delayed onset muscle soreness) we get after a brutal workout. While muscle soreness should be experienced periodically, especially if you’re trying to break a plateau, it isn’t recommended to have sore muscles every day.
Epsom salt baths, morning, pre and post stretching routines are a few ways of dealing with muscle soreness. Light steady-state cardio can be incredibly effective in reducing soreness by improving circulation as it sends oxygenated blood to the muscles.
Take Your Foot of The Gas
Sometimes the best way to build muscle can be to not train at all. If you’ve been training hard for a long period, you might be at risk of overtraining. Being in an overtrained state can negatively affect your nervous system and can cause more harm than good.
Our last advice would be not to get too worked up if you’re not seeing the desired results. Building your mental health should be as much a priority as building your muscles. Be willing to take periodic rest whenever necessary.
Header image courtesy of Envato Elements

How many hours a night do you sleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Best Muscle Group Training Combos For Bodybuilding

Best Muscle Group Training Combos For Bodybuilding

Know the right combination of muscles to train to ensure your bodybuilding gains are met and really work to get the most out of every workout.
Instead of wandering around the gym with no plan in mind, it is important for you to know what works best to maximize the full potential of your growth with your muscle groups. While ripping a quick set of bicep curls, hopping on the bench for a few decent reps, and hitting a body weight squat circuit might make you feel good, you won’t be actually benefiting your overall performance or individual muscle groups or any major muscle group, as well as smaller muscle groups, to make sure to see growth in your training.
To start seeing the success of muscle building depends on training the right muscles, at the right time, and with other muscle groups that aid in such growth. Pairing muscle groups that compliment each other will activate more muscle fibers and allow for more muscle in your workouts for maximum muscle group training for all muscle groups and sheer volume.

Work Those Stabilizer Muscles Out For Support
It is important to note that very few exercises truly target just one muscle, whereas many target different muscle groups. Although a major muscle may be the intended target, smaller ones surrounding it also benefits and provide support and act as stabilizers for the larger muscles. By combining certain muscle groups together that complement each other, you increase muscle mass, bone health, and begin that path to your desired physique. Working on the wrong muscle group together won’t totally destroy all gains, but you will not fully maximize the potential of your hard work put into the gym from all muscle groups.

The Benefits Of Combining Muscle Groups For Serious Growth & Performance
The bonus of combining certain groups is to work like-minded muscles with complimentary movements. A day off of recovery for that muscle group will allow the muscle to recharge to better target muscle growth. Compound exercises are those that involve more than one group of muscles and can increase efficiency, muscle mass, and weight loss.
However, if you want to start to strengthen muscle groups over the other, exercises performed in the beginning of the workout led to greater gains than those completed at the end (1).

Fatigue plays a role for those muscles worked at the beginning are fresher and more willing to lift more weight for muscle group training and intensity.
These muscle group combinations ensure you see big gains without sacrificing your overall health so as to not waste your time in the gym and be as effective as possible with all muscle groups. A simple change in your existing workout plan can go a long way in terms of benefits and gains for muscle group training with added intensity. Getting enough resistance from enough intensity quickly can ensure safe lifting for weeks and months as you build up enough muscle.

Chest, Shoulders and Triceps For Pushing Motions
The chest and triceps work together in most pushing motions that originate from the shoulders, so combining the three is the best choice. By keeping all three activated in the workout, the possibility for growth is undeniable and unavoidable, especially with great chest exercises, and even in the triceps and shoulders. While the bench will see greater muscle hypertrophy in your chest than the triceps (2), it’s important to recognize that both the triceps and shoulders still benefit from said exercise as opposed to just one muscle group or just one singular major muscle group or body part, as well as other smaller muscle groups incorporated in your training program for the best results to get in a week.

With the shoulders as a bridge to your chest and triceps, increasing mobility and size are key to keeping your upper half strong, stable, and free from injury. Put these three muscle groups together for an effective and efficient workout to train at least once per week to target different muscle needs through weight training so you can spend the time you want on them. Whether it be your shoulders or your chest, you can get at least one good exercise in a week to split your days between the other groups so your body can rest and enjoy the program designed for lifting big weights.
Exercises:

Incline Chest Press
Bench Press
Dumbbell Lateral Raises
Arnold Press
Dumbbells Triceps Kickbacks
Triceps Overhead Extension

Back, Biceps and Abs For Pulling Movements
This muscle group pairing is effective because the biceps assist the back with many exercises. For a lot of back day training, the biceps and arms offer the secondary movement being some sort of pulling motion in many ways. Whether it be a rowing motion, or one of pulling up or down, in the upper or lower arm, the biceps are essential for getting that back to where it should be so you start seeing that wing-like back along with those giant arms so they start working for your benefit.
While its true your biceps also activate the shoulders, which you would have included on a different day of training, it is vital to just maintain your form and know your limits to not over work them or other major muscle groups, especially your back and arms. Working your abs along with the back and biceps offers stability and can assist in injury prevention (3), so adding core exercises to this regiment is simply a must to also help with low back support. Along with those added benefits of balance and grip strength, you can get that more than desired six-pack abs to look and feel great while also promoting good back support for your overall body health along with rest and the best recovery to train at optimal capacity with heavy weights while ensuring efficient time working out.
Exercises:

Dumbbell Rows
Lat Pulldowns (with reverse grip)
Standard Bicep Curl
Hammer Curl
Preacher Curls
Plank
Crunches
Russian Twists

Hamstrings, Quads, Calves and Glutes For Lower Body Power & Explosive Strength
Training these muscle groups may seem obvious, but it is vital to keep working your legs. Your quads, hamstrings, calves, and glutes work as one to perform these compound motions so it is no surprise this combination works to your maximum benefit with workouts. Your calves, hamstrings and glutes help with hip and knee movements and your glutes offer added support to the hamstrings to flex the knees or extend the hip. Well-trained legs provide you with a strong back and core, but also that balance and stability to improve form in a variety of other exercises, some with just one single leg to work those calves and get them done. While leg day may not be as appealing as hitting a good, solid upper body workout, or whatever comes your way, it is vital to train your legs and keep a strong foundation in and out of the gym for major muscle groups and workouts in order to see proper rest as well from your legs routine for great workouts.
Exercises:

Bodyweight Squat
Bulgarian Split Squat
Barbell Hip Thrust
Machine Leg Curl
Step Ups
Cable Kickbacks
Standing Calf Raise
Seated Band Pushes

Wrap It All Up
More often than not we have a good handle on what muscle groups we want to work together. People will commonly work their chest and biceps and save the triceps and shoulders for the back. While you are likely to notice progress, a simple change of switching your back and chest days can boost your performance and strength by providing complimentary muscles groups to perform exercises more effectively. Regardless of what you decide, it’s important to have a plan in place to stay on track and continue to see that muscle growth you want and need while also staying healthy. Use leg days as a recovery tool for your upper half just as much as you are using them for building foundational strength to support and assist balance and stability. Try pairing these muscle group combinations together and love the results that follow for what you want and need to make people want to stare at all your progress.
Check out our Exercise Guide for other exercises and video instructions.
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
Resources

Simao, Roberto; Freitas de Salles, Belmiro; Figueiredo, Tiago; Dias, Ingrid; Wiilardson, Jeffrey M. (2012). “Exercise order in resistance training”. (source)
Ogasawara, Riki; Thiebaud, Robert S.; Loenneke, Jeremy P.; Loftin, Mark; Abe, Takashi (2012). “Time course for arm and chest muscle thickness changes following bench press training”. (source)
Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (2018). “Effects of core strength training on core stability”. (source)

Get Mass With These Killer Steroid Cycles

Get Mass With These Killer Steroid Cycles

Q:  Can you give me a few good cycles for mass building? Guys in the gym won’t touch me because I’m new and they don’t know what the deal is yet. I’m totally on the up-and-up, but I can’t find help. I’ve taken a few cycles back in my home state, but now that I’m in another state, I don’t know anyone. I didn’t really understand the first ones and why my buddies put them together the way that they did, so I don’t really have the ability to put one together on my own yet. Can you help?
A: First off, I’ll say that that’s common: new bodybuilders will get cycles from people and not really understand why something is the way it is. That’s an important part of the learning process. You should try to really understand why you are taking what you are taking before you do, since it will enable you to adjust as your body responds and doesn’t respond. I almost hesitate in giving you anything because of that fact – but I will give you a relatively mild cycle so that you can see why and how things work.
Currently….400mg Test E eod250mg Deca e/3rd day200mg Dbol ed20u’s of Apidra 5/2-off100-150mg of ephedrine training days only
If you are planning to stay on longer than 8 to 10 weeks, then you need to change some stuff up. I would say that you should add 100mg of Anadrol in for the Dbol in about 8 weeks, and change out Test Enanthate for Test Cypionate. Don’t forget to take PCT but that a whole other topic and you should probably know about it if you are taking mass cycles anyhow. HCG, Clomid, and Nolvadex are good.
After a 6 to 8 week break and good PCT, your next one, based on availability, can be:300mgs Tren (Trenboxyl E)500mgs of Sustaxyl
It’s a sound cycle and one you should stay on for about 10 to 12 weeks. Then follow that up with this for 10 weeks:50mg Stanoxyl Depot200mg Boldaxyl4IU Kalpatropin
Rotation and refreshing cycles by trading things in and out is key. Don’t stay on something too long without trading things in and out. It minimizes sides and it gives you the best growth for the dollar.

  • 1
  • 2