Tag: FITNESS
How Cable Glute Kickbacks Strengthen & Tone Your Lower Half
Add a mean glute exercise into your leg day routine.
You need to do leg day. We all get that. But the same old exercises time and time again make you look like another gym goer passing time and taking tips from wannabe influencers. It’s easy to put together a workout routine of squats, the leg press, and other staple leg exercises to beef up those trunks below the waist.
But when you look at a bodybuilder, posing under the bright lights, that lower half is toned, let alone absolutely massive. While you may or not be looking, their glutes are something out of stone. Cable glute kickbacks are exactly the exercise you need to get that Michelangelo looking butt performance ready.
I know what you’re probably thinking. There’s no way I’m doing a cable glute exercise at the gym while the guy next to me benches 250-plus pounds. Am I wrong? You said you wanted to be performance ready, willing to take down giants that walk among you. They probably aren’t as concerned about how they look in the gym, let alone advancing their physique to new heights. Put aside that ego and look to add glute kickbacks into your routine. A top podium spot will silence any naysayers.
Let’s take a look at cable glute kickbacks and see what they can do for you. From what they are, to muscles worked, the great benefits, and how to perform them, this is your one stop shop for rock hard glutes that those around you will envy. Don’t believe me? The results won’t lie.
What Are Cable Glute Kickbacks?
This is a great glute exercise, arguably one of the best, as it targets your gluteal muscles in a way that no other exercise really does. Using the cable allows for other lower body muscles to get some work done, but primarily you’ll feel this right in those glutes. As an optimal and effective glute exercise to enhance that lower body physique, it’s worth at least one try before you call it quits (1).
Muscles Worked
What you’ll find with the cable glute kickback exercise is all three gluteal muscles being worked, including your gluteus maximus, gluteus medius, and gluteus minimus. As said before, you will also get some work done in your core, hamstrings, low back, and quads as a result of the cable machine and necessary movements that require support and stabilization.
Benefits Of Cable Glute Kickbacks
Let’s take a look at some of the great benefits the cable glute kickbacks can provide for this exercise is truly something to work wonders.
Boost Strength Through Glute Isolation
With this being an unbelievable taxing exercise on your glutes, you will build strength, and quickly. As a great isolation exercise, and one that seems to really target your glutes most effectively, you will get a real feel for just how weak those glutes of yours are. No need to be offended, that’s why we’re offering this exercise to you. We know how badly you want those gains to show and the cable glute kickbacks can provide for that and much more.
Improve Balance & Stability
When it comes to those big lifts you love to show off, all that balance and stabilization you desperately need to have an effective workout stems from your lower body. With strong and stable quads, hamstrings, and glutes, you are a statue for all to admire as you lift huge weight and never flinch. That is what we all want after all. The ability to effortlessly lift big weight and silence any haters.
Enhance That Sculpted Physique
Look at any pro bodybuilder from the back and you could draw them with a stencil. Everything is defined and perfectly sculpted to give them that massive and perfect physique. With the glute kickbacks, you can have that to. Your biceps and chest look fine, now it’s time to focus on something a little more underdeveloped, but something the judges will notice. Don’t neglect it and hurt your chances at a podium spot.
How To Perform This Exercise
Here are the steps for performing the cable glute kickbacks:
Set the pulley to your desired setting and loop your ankle through the provided attachment. As you bend at your waist, engage your core so you have the stability you need. With one leg planted, contract your glutes as you lift your other leg. Keep the movement controlled so you really get that time under tension. Once at the top, offer those glutes one more squeeze to really get that last bit of work done and gently lower to the ground. Repeat for your desired number of reps.
Alternative Exercises For Additional Growth
When it comes to variations, it is always good to try a few and see what these can do for you. By trying new exercises, you not only add diversity to your workouts, but you will find that your muscles get targeted in a different way. This will only work to enhance growth and lead to more toning and development.
Donkey Kicks
Donkey kicks are a great compound exercise that can be done with no equipment and can really give your lower body a bit of a boost. This can be modified for all experience levels.
Bridges
Bridges are a low impact exercise used to enhance glute strength while also offering stability to your low back to reduce pain. You can add weight with a dumbbell or barbell when performing bridges.
Romanian Deadlifts
The Romanian deadlift requires some hip movement as you hinge forward (2) and is a nice alternative to the traditional deadlift. This can target your glutes and hamstrings and can be done with or without weight.
Wrap Up
You want that shredded aesthetic to look as if someone carved you out of marble. That requires trying to new exercises and doing a few you may not be totally fond of at first. Cable glute kickbacks will tone your glutes like nothing you’ve done before. Give them a try and work to look like the pros. Nothing else will matter once you stand tall on that podium.
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
Neto, Walter Krause; Soares, Enrico Gori; Vieira, This Lima; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximum Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Selkowitz, David M.; Beneck, George J.; Powers, Christopher M. (2013). “Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes”. (source)
Various Ways To Grip The Deadlift & How They Differ
Mix up your deadlift with different grips, each unique in their own way.
When it comes to the deadlift, how often do you change up your grip? Most likely never, or at the very least, rarely. It’s nobody’s fault. We get comfortable with a grip, especially with a lift as heavy as the deadlift, and refuse to change given that we continue to lift big weight.
However, for those looking to change up their deadlift grip and really elevate those gains, knowing what different options are out there can make or break those gains for the better. Each grip targets the lift in a unique way to give ourselves that added benefit of increased growth and constant muscle confusion to never stop said growth.
The deadlift is one of those beastly exercises, testing not only our sheer strength but also mental will as we look to be the absolute best we can be. While there are all sorts of equipment and gear we can use, like deadlift socks or a weightlifting belt, when it comes down to the deadlift and your respective grip, nothing beats the connection your hands have on the bar. As the only point of contact, you want to be sure this will only enhance your gains so you see the best results possible.
Let’s take a look at various deadlift grips and see what makes each of these unique. By knowing how to do each grip, while also knowing what benefits they have, you can greatly enhance this monster lift in the deadlift so you see the best gains possible.
Benefits Of The Deadlift
Before we jump into these deadlift grips, let’s do a quick recap on some of the benefits of the deadlift. What you will find is this lift is something to test real strength and mental will and isn’t for those just out for a casual lift. Sure, you can put light weight and still see progress, but for the serious lifters, it’s all about lifting as much weight as possible. However, the deadlift must be done in a safe and effective way to avoid injury.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (1).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (2).
Related: Engineering the Perfect Deadlift
Why Grip Matters
Grip matters because without a good grip, your lift is uncomfortable. And by uncomfortable we don’t mean not relaxing or not fun. We mean that you can seriously hurt yourself, or your gains, by not actually caring enough about grip. Your hands are the principle point of contact to the bar and you must take advantage of this in order to see the best gains possible.
The right grip is also important because it does matter how much you lift. The more weight on the bar, the more secure of a grip you need in order to actually get that weight up. With a focus on grip, you will most certainly find success with this lift.
Various Ways To Grip The Deadlift
Now, let’s get into these various grips. You may find one on here that you wish to explore further and ultimately, unlock some gains you may have been missing.
Traditional or Overhand Grip
This is a very common grip and one that is useful as you try to improve your overall grip strength. Great for keeping everything symmetrical, this allows you to build better grip and will fix any imbalances that can arise. Most likely, this is the grip you have been using for everything, and we don’t blame you, for it is the standard.
Mixed Grip
A mixed grip is an interesting grip but one that is very easy to transition to from the normal overhand grip. Simply flip one hand under the bar so you grab it with your palm facing up. Leave your other hand with an overhand grip over the bar. You will find you can lift a bit more weight this way since the bar is supported from underneath.
Snatch Grip
The snatch grip will see you with a grip very similar to the snatch exercise. Your hands will be a bit wider and the benefit of this is that you get more of the back involved, especially the upper back. This is a good one to try if you are feeling adventurous and can help boost your snatch exercise at the same time.
A very strong grip position, you will find the hook grip is something to take advantage of as you try to lift heavy weight in a safe way while avoiding any unwanted imbalances. The trick here is to place you thumb between the bar and your fingertips, giving this a more solid feel and supported hold.
Using Lifting Straps
While using weightlifting straps may not count as your traditional grip, this piece of equipment is a must have in your gym bag if you are a constant deadlifter. What you will find is that lifting straps can enhance grip, assist with heavy lifts, reduce injury with extra support, and provide comfort when lifting such big weight. Definitely look into a quality pair of lifting straps if you feel the deadlift is your go-to exercise.
Wrap Up
The deadlift is one of those exercises we love to perform but we don’t always think about our grip and how it can affect us. Putting an emphasis on changing form and allowing ourselves the opportunity to see better gains is all that matters. Mix up your grip and see if this changes the way you deadlift today.
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
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Scorpion Exercises & How They Can Help With Mobility
Whether it be the scorpion exercise or stretch, work on strength and mobility to enhance those big lifts.
When it comes to our big lifts, we all know what we need. Being strong enough to lift that weight is a given, for we all know that is the obvious essential of lifting big. A solid mindset is also one of those things to help drive that weight up as we look for those powerful results.
But mobility is something many of us take for granted and we really shouldn’t. Mobility is key to longevity and is the ability to move or be moved with ease. It requires both strength and flexibility to fully move through a full range of motion and allows us to lift big and perform functional activities effortlessly. Scorpion exercises and stretches are ways to provide for a great bodyweight warm-up or mid-workout break to enhance strength, stability, but more importantly, mobility.
The benefit to bodyweight work is that you don’t need any equipment and can perform these exercises or stretches anywhere at any time. Also, you are using the resistance of your body, allowing for time to work on form and giving yourself a unique challenge in that you are essentially lifting yourself.
When it comes to warming up and making sure our bodies are primed and ready for whatever workout comes our way, finding the right exercises can be challenging, but plenty are out there. The scorpion exercises are perfect for enhancing mobility while offering an impressive challenge that many will be envious of in the gym.
Let’s take a look at some scorpion exercises and stretches so you can see what these are all about. When it comes to enhancing mobility, these are a great way to do so while also looking to work on strengthening those stabilizer muscles and offering a unique bodyweight challenge. When strategically placed in your warm-up or workout, these scorpion exercises and stretches will help you see the results you want.
Benefits Of Scorpion Exercises & Stretches
As mentioned earlier, these exercises and stretches can work wonders for your growth and gains, but more importantly that much desired and much needed mobility to help with those bigger lifts. Working with bodyweight scorpion exercises can work for a number of benefits for your body and strength goals.
Benefits include:
Focus on hip mobility: loosen up those tight hips so you’ll be ready to move effectively and reduce your risk of injury (1).
Build strong joints: Really strengthen those joints that are important for optimal movement.
Alleviate low back pain: Take away the pain that you suffer in your low back by getting a good stretch and loosening up those tight spots (2).
Bodyweight strength: Feel like you’re giving your body a good bodyweight workout while benefiting in other ways.
Simple and convenient: These can be done anywhere and at any time so there’s no excuse to not get a good stretch in.
Scorpion Exercises
These three scorpion exercises are great for working to improve strength, power, speed, flexibility, and of course, mobility, which comes from a combination of both strength and flexibility. When placed in your routine, either at the beginning, middle, or end, these can prove to be great in the long run.
Elevated Scorpion
Almost as if this were a yoga pose, this is an advanced and challenging exercise but one that will pay off in the long run. Beyond having a strong core, this will work your arms and sheer will to stay elevated to make this happen.
How To: Begin on the ground on all four limbs. This will serve as your starting position. Keep your core engaged and you will be on the balls of your feet. As you shift your weight to one leg, work to lift the opposite leg up into the air, opening your hips as you do. You will reach your maximum range of motion when you can not go any further.
Start to rotate down towards the ground as your body begins to follow the path of your leg. As your arm lifts off the ground, continue this motion until you’re back towards the starting position. Repeat with the other side and continue for your desired number of reps.
Circular Scorpion
Very similar to the Elevated Scorpion, but this is more challenging where your focus is to start the movement where the Elevated Scorpion ends as you pivot around the extended leg in a circular motion. Although challenging, you will be proud of the results once you manage to master this.
Scorpion Stretch
This dynamic stretch may look very familiar to many of you as it works to improve hip mobility and work on flexibility and coordination. Simple to do yet loaded with great stretching benefits, this stretch is easy to learn and can be incorporated into your routine for an awesome pre-workout stretch.
How to: Lying flat on your stomach, extend both your arms out to the side and keep your feet together. As you lift one leg off the floor, cross it over towards the other side, giving a slight twist in your hips until the lifted leg’s foot touches the ground. Hold for your desired amount of time and repeat for your desired number of reps.
Wrap Up
As we all look for ways to boost our strength and physique, we need to look less towards those big lifts we all know and love and offer attention to our joints and muscles that need care. Being flexible and mobile are just two ways we can work to enhance our big lifts which will in turn aid in our shredded aesthetic. One thing to note when it comes to mobility is that strength, also referred to in this case as stability, and flexibility equals mobility. Being mobile is so important as we work through certain movements to hit a certain range of motion. The scorpion exercises and stretches are great ways to really target this and work to aid in a healthy lifestyle while promoting those gains in the gym.
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
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Kendall, Karen D.; Emery, Carolyn A.; Wiley, J. P.; Ferber, Reed (2015). “The effect of the addition of hip strengthening exercises to a lumbopelvic exercise programme for the treatment of non-specific low back pain: A randomized controlled trial”. (source)
A Definitive Guide To Improving Your Squat
How To Improve Your Squats
If we were asked to name an exercise that is the illest-performed in the gym – it would have to be the squats. It’s no secret that squats are one of the most beneficial and important exercises when it comes to building muscle mass and improving functional strength.
While many people take the right step of incorporating the compound exercise in their training program, only a few take out the time to learn the correct way of performing the squats.
Start Right
The squats start before you get under the bar. How and where you place the bar on your shoulders can determine the quality of the exercise. High and low bar positions are the two most popular ways of placing the barbell on your back.
The high bar is generally used by bodybuilders and/or average height individuals. Whereas, the low-bar position is used by powerlifters or taller people. Both can take time getting used to. We recommend picking the one you’re comfortable with and sticking with it.
Mind Your Step
Most people make the mistake of unracking the barbell in a lunging position. Both your feet should be under the bar as you go for the lift-off. While the foot placement might not make a difference in the beginning, it’ll prove it’s worth as you lift heavier weights.
Once the bar is unracked, you need to get in position by your second step. The first step-back should be to get at a comfortable distance from the rack, and the second should be to get in position for the squat. Don’t lift off the bar and take 5-10 steps to get in position.
Many people don’t know the correct foot placement while squatting. They either keep their feet too close or too wide. In a normal squat, your feet should be directly under your shoulders and pointing at 1’o clock.
Squats Not Good Mornings
We’re sure you know someone who bends forward while performing the squats so much so that their upper body is almost parallel to the floor at the bottom of the movement. If you can’t help but lean forward while squatting, you should consider dropping down the weights.
Another trick is to keep your chest out and look at the ceiling. Forcing your upper body to remain straight throughout the lift can take some getting used to. Warming up and stretching before squatting can also help improve your form.
Breathe Right
Breathing is one of the most overlooked aspects of working out. If you’re not already using controlled breathing in your workouts, you’re leaving gains on the table. Also, using controlled breathing while squatting isn’t as simple as breathing in while going down and breathing out while coming up.
To make the most of the exercise, you should take a deep breath at the top of the movement and hold your breath as you squat down. Exhale sharply as you return to the starting position.
Use Accessories
Using accessories like the gym belt and knee wraps can take your squatting game to the next level. A weight lifting belt combined with the new breathing technique you just learned can help you generate an incredible amount of thoracic pressure.
The knee wraps keep your joints tight and can help with generating a little push on the concentric motion. Wrist wraps, barbell pad, and weightlifting shoes are some other great accessories you should consider investing in.
How much can you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Dear Beginner, Please Stop Making These 10 Fatal Mistakes
The weight room can be an intimidating place for a newbie, especially for a person who has joined the gym to tackle personal insecurities. If you’re one of these people, you’re not alone. Most people get a gym membership to make a statement but their new-found enthusiasm exposes them to committing these fatal mistakes.
Working out is a craft that requires time to learn and master. All the beginners go through a learning curve that involves learning, unlearning, and re-learning techniques. In fitness, there are multiple ways of reaching your destination, and the smoothness of your journey will depend on the path you choose.
The pros that you see today on Instagram or lifting the Mr. Olympia trophy were once all gym noobs. They all made the fatal mistakes we’ll be talking about in this article. The difference between them and the guy who gives up is that they never stopped learning and improving.
In this article, we’ll go over the mistakes beginners make which keeps them from achieving any kind of progress and results in them quitting training. If you’re a newbie, don’t be surprised if you find yourself nodding your head throughout the article. We’ve all been there.
Most Common Gym Beginner Mistakes
I’m My Own Coach
The majority of the beginners who join a gym train alone. Working out is pretty different from attending a class at Harvard. While everything taught in a class could be taught online, there are hundreds of things that could go wrong while you’re under a bar that could lead to an injury.
Hiring a coach is looked upon as an expense rather than an investment. Engaging the right trainer according to your goals can save you a lot of time, effort, and money. A coach also adds the accountability factor to the mix which can make all the difference in the world.
Confusion Over Supplements
Usually, there are two types of beginners. First – the ones who go all-in on the supplements. These people will buy everything they can find on the shelves. On the other hand, people from the second group look at taking supplements as a sin.
You need to strike the right balance between the supplements you should take as a rookie. If you’re in the gym to put on muscle mass, a whey protein supplement should be a part of your diet. A fat-burner is a great product for people who want to shed extra kilos.
Accessories?
Not using gym accessories is one of the most common beginner mistakes. Taking another real-life example, would you ride a bike without a helmet or drive your car without a seatbelt? Why isn’t the same logic applied for lifting weights?
Not only do the gym accessories help in reducing the probabilities of an injury, but they can also boost your performance. A weightlifting belt, lifting straps, knee and wrist wraps should have a permanent place in your gym bag.
Copying the Pros or Bros
The beginners who start their fitness journeys without the support wheels (read – coaches), end up copying the people they see around them in the gym. The sad news is, monkey see monkey do doesn’t work in the gym.
A noob is the favorite target of a gym bro. Taking training advice from a gym bro is like asking for stock tips from Jordan Belfort. A fitness enthusiast should spend the first couple of months learning the correct form of performing the exercises.
Limiting Fitness to the Gym
Some people think they’re done for the day right when they step out of the gym. Heck, some of these newbies even go to McDonald’s for their post-workout meal. Fitness isn’t a two-hour thing. It is a lifestyle.
Training, diet, and recovery are the three pillars of fitness. Hitting the gym is just 33.33% of the equation. Reading labels before eating, hitting the sack on time, passing on the hangouts at the bar should become second-nature if you want to see considerable progress in your physique.
Not Following a Program
Training, diet, and nutrition programs are the routes to reach your transformation destination. As Benjamin Franklin supposedly once said, “If you fail to plan, you are planning to fail.” If you don’t have a training program, you should save yourself the trouble of going to the gym.
Also, following a vanilla training program is yet another fatal mistake. If you want to see results, you should follow a customized fitness program designed according to your goals and lifestyle. Following a plan made for someone else isn’t going to do you any good.
Overdependence on Training Partner
Most beginners join the gym with a training partner. Training with a buddy can be great as it can be a source of motivation and accountability. Training partners are also great butlers – we mean spotters.
On the contrary, having the wrong training partner can be considered a fatal mistake. Your mental focus could take a hit if your buddy takes way too many off days. For a beginner, we would recommend a coach more than a training partner.
No Goal Setting
Setting goals is one of the most overlooked aspects of a physique transformation. The dilemma here is that while some people don’t set any goals at all, others set unachievable expectations.
You should always set small goals. For example, instead of starting off wanting to train six days a week, start by hitting the gym twice or thrice a week and then progress from there. Checking off achievements from your list will give you confidence and an adrenaline boost.
Cardio is Life
Most people who get a gym membership to lose weight and “tone” their bodies never enter the free-weights section. While sweating off on the cardio equipment for hours will surely help you lose the extra tire, weight training is what will help you tone and carve your muscles.
If compound lifts like the deadlifts, squats, and bench presses feel too daunting, you can perform easier versions of them using dumbbells or cables. Additionally, resistance training can also improve your performance in cardio exercises.
Most Common Blunder – Indiscipline
A body transformation requires 4 P’s – patience, persistence, perseverance, and passion. You need to follow a strict schedule. You should be hitting the gym, eating your meals, and sleeping on time.
A fit lifestyle requires a lot of self-control. The next time you find yourself heading towards a pizzeria, take a U-turn and be ready to smack the back of your hand when it is reaching out to grab the donut.
How many of these fatal mistakes are you currently committing?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Basics: Do You Have What It Takes To Be a Great Bodybuilder?
Do You Have What It Takes To Be a Great Bodybuilder?
Thinking of becoming a bodybuilder? For most this can be a daunting experience. Bodybuilding is not just about lifting weights to develop huge biceps. It takes discipline, dedication and determination, along with a strict nutrition plan to reach success. It also requires patience.
You can’t expect to see results right away, and you shouldn’t give up just because you think you aren’t getting anywhere. The mental and physical benefits of bodybuilding will be worth the time and effort. So if you’ve got the drive and passion for becoming a great bodybuilder, there’s no reason you shouldn’t give it a go! Follow these bodybuilding tips to get you started.
How to Become a Bodybuilder
Educate Yourself
Before you commit to a lifestyle of bodybuilding, it’s important to have a good understanding of what goes into the process. There are different types of strength training exercises you can do to achieve certain bodybuilding goals.
Weightlifting is a tried and true form of strength training that works to strengthen your muscles dramatically and quickly. Calisthenics on the other hand relies solely on your own body weight for resistance, and doesn’t require the use of any exercise equipment. Common exercises include sit ups, lunges, pushups or crunches, which you can do conveniently at any time in any place. However, as you are limited to your body weight, it may take longer to build muscle mass.
Try to find out as much information about strength training as you can before planning a fitness routine. Do research on the important muscle groups and learn the right exercise techniques by
talking to experienced bodybuilders. This extra knowledge will help you determine what type of exercise is right for you and come up with clear, realistic goals for your body.
Plan and Develop Your Fitness Routine
Your strength training routine will largely depend on where your body is at and what your specific bodybuilding goals are. For instance, if you’re a bit overweight, you will need to focus on getting your body fat percentage down before you can begin building your muscles. Doing regular cardio exercises is a great place to start with this.
If you’re ready to begin building muscle, it’s generally a good idea to start with compound exercises. Compound exercises, such as pull ups, dips, rows or squats, focus on training all areas of your body as opposed to a single muscle group. Later on in your strength training routine you can choose to target specific muscle groups through isolation exercises like bicep curls, leg extensions, or triceps extensions.
If you’re going to do weight training, you will obviously need easy access to a range of weightlifting equipment to build your physique, like free weights and weight machines. Join a gym closest to you, or invest in your own home gym equipment for even more convenience. When you start, you will need to figure out the maximum weight you can lift. Choosing the accurate weight for your training level will help you avoid injury and build the right type of muscle.
Set a Meal Plan
A well-designed nutrition plan is crucial if you want to become a great bodybuilder. Without good nutrition, you are unlikely to see much progress in your muscle size and strength. A diet rich in protein can help you to build muscle more quickly. The general rule is to consume about 1 gram of protein per pound of bodyweight. You can find loads of protein in foods such as fish, beans, egg whites, and lean cuts of meat.
It’s also important for a bodybuilder to consume plenty of complex carbohydrates, like whole grain bread, oatmeal, whole grain pasta, brown rice or sweet potatoes. It’s best to consume these on your workout days to ensure you sustain your energy and minimize any unwanted fat. Healthy fats are also an essential component of a good bodybuilding diet regime as it helps to boost testosterone.
Healthy fats can be found in avocados, olive oil, eggs and nuts. Finally, make sure to eat plenty of fruits and vegetables, as these contain important vitamins, antioxidants, minerals and fiber that are good for your health and digestion.
To ensure you stay on track with your diet, keep a detailed food diary. Don’t forget to also take photos of your bodybuilding progress along the way so that you can see what you need to work on.
Alex Cordier is a freelance writer, who has been published across various sites on topics including home, travel, health and lifestyle. She is most passionate about living a healthy lifestyle. You can check out more of her articles here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Photo sources:
Photo 1 – Pxhere – CC0 Public Domain
Photo 2 – Pixabay – CC0 Creative Commons
Photo 3 – Pxhere – CC0 Public Domain
Photo 4 – Pixabay – CC0 Creative Commons
Why You Won’t Build an Aesthetic Physique if You Don’t Focus on Relative Strength
The Key to an Aesthetic Physique
Have you been in the gym for years packing on as much muscle as possible, but you don’t have the body you want?
Maybe you’ve even gained a lot of strength in the process, but you still don’t have the lean physique you want. That’s because you’re not focusing on the right strength. The key to an aesthetic physique is relative strength.
If you want a physique that’s not only strong but is powerful, athletic, and aesthetic, then you’re going to need to change your mindset.
Most people come into the gym with the hopes of getting as big and strong as possible and hoping to look like that action figure of Hulk Hogan you had growing up.
But it doesn’t quite work like that. If you’re getting big and muscular, but you’re layered in fat, well you aren’t going to have the physique you desire.
In order to have a downright astonishing physique that’s lean and chiseled, you need to get as strong as possible with the least amount of body fat.
This is what’s going to give you the Hollywood physique you’re looking for.
How is Strength Measured?
Strength is measured by a multitude of facets. There are calisthenics, weights, and some people are strong while others are strong for their size.
You can be strong with your bodyweight and be able to do one-arm pushups and chin-ups and squat twice your weight, or you can be just strong in general and be able to deadlift 500 pounds plus.
9/10 times it’s better to be the person who can do one-arm pushups and chin-ups. They likely have the more aesthetic physique.
Now don’t get me wrong, you can be both massive and strong for your size. Technically, you might be exceptionally strong for your size but not be able to do one-arm pushups and chin-ups, but these are usually elite bodybuilders.
Even though its muscle, these guys are usually too big to lift themselves up with just one arm.
But I’m talking about the mass here. Most people that are massive aren’t coated in muscle. They’re layered in fat.
They may be strong, but they have too much fat to see any muscle. While others aren’t quite as big, but they put up impressive numbers for their weight.
It’s better to be strong for your size. You want to be able to throw around as much weight as possible with the least amount of deadweight wrapped around you.
What’s more impressive to you, the guy who can do a one-arm chin-up or the guy who can deadlift 500 pounds?
I think it’s fair to say most people would agree on the notion of doing one-arm chin-ups, and he likely has a more impressive physique.
Absolute Strength
Absolute strength is your overall strength levels. This is how strong you are. It doesn’t matter if you weigh 300 pounds or 160 pounds. What’s important is how much weight you throw up.
The best way to determine your absolute strength is by the big three (squats, deadlifts, bench). So just add up your max on these and that will tell you your overall strength.
Someone that weighs 300 pounds but is in the 1,000-pound club is stronger than someone who is 160 pounds but can bench press double their weight.
Offensive lineman and strongman have this kind of strength. It’s impressive, but not quite as impressive nor near as beneficial as relative strength. And I’ll tell you why below.
Relative Strength
Relative strength is how strong you are for your size. The smaller you are and the stronger you are, the more relative strength you have. This is crucial for developing a well-developed physique.
Think of everyone you know that is strong for their size. These are the most ripped dudes you know.
If you can do weighted pistol squats, 100-pound weighted pull-ups, and can bench press 1.5x your weight, then you’ve got relative strength, my friend. And I bet you have a lower level of body fat with some muscle to show too.
*A fun fact: ants have incredible relative strength. They can lift 10-50x their body weight.
Powerlifters vs. Strongman
To give you some more examples, powerlifters have relative strength. They’re insanely strong for their size.
Powerlifters are lifting weight much heavier than how much they weigh. They often look much bigger than they are. That’s because they are usually very lean and maintain low-level body fat.
Strongman have absolute strength. They have incredible overall strength but are gigantic.
These guys can pull eighteen-wheelers for crying out loud, but they’re 6’8″ and weigh over 400 pounds. While impressive, they’re nowhere near as lean and aesthetic as powerlifters.
Which Physiques Are More Impressive?
Well, I guess it depends on who you ask, but for the vast majority, the powerlifters have better physiques.
That’s because they’re lean, and more aesthetic looking then strongman.
And that’s the key to a spectacular physique. Ones that’s well-developed, lean, and athletic.
Most people who want to develop an action figure like physique, go in dirty bulking and trying to pack on as much muscle as possible. The problem with this is that it may make you strong, but it doesn’t build you an amazing physique.
It builds fat around your entire body and hides all the muscle you’ve worked so hard for.
What you want to do instead is get as strong as possible, while maintaining the least amount of fat. This is the key to a lean, athletic, physique.
Key to a Lean, Athletic Physique
If you’re stronger for your size, then you have less body fat. This will make you look better naked and be more athletic.
You’ll be more athletic because the less body fat you have and the more muscle you have, the more agility, power, and speed you’ll have. All three are important components of many sports.
Conclusion
While having absolute strength is impressive, it wilts compared to relative strength. And if you want a body that not only looks spectacular but is athletic, then you’ll want to focus more on increasing your strength for your size and less on your overall strength.
To do this, drop body fat and get as strong as possible. Your body will thank you.
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10 Myths Most Fitness Beginners Believe
The Most Common Gym and Fitness Myths
Many people never start working out because of some obnoxious training myths. Some of these training myths are as old and stupid as “the earth is flat” theory. The false folklores live on because no one took out the time to bust them – until now.
We’re taking the responsibility of debunking these myths on ourselves. After reading this article, you might still choose to be a couch potato but you’ll not have the option of taking cover behind any of these myths.
All You Need Is – Eat Less Exercise More
Most people keep postponing starting working out because they assume that they can craft the physique of their dreams anytime they want by doing these two things. These people get the shock of their lives the first day they finally step into the fit lifestyle.
A Good Workout Burns a Lot of Calories
For many fitness noobs, all that matters is how many calories they burn. If they don’t close all the rings on their Apple watch, they don’t consider it a good workout. Learning the basics and the correct training form should be the priority when starting training. The other things will fall in place with time.
You Can’t Build Muscles Without Supplements
One of the most common bodybuilding myths is that you can’t build muscle without protein supplements. Remember – nothing beats real food and the powders are called ‘supplements’ for a reason.
Protein Damages Kidneys
Since we’re on the topic of protein, let’s debunk another myth. Many people believe the broscientists who demonize the protein powder for alleged kidney damage. There have been no studies that prove that systematic protein intake can harm your organs.
Lifting Weights Makes You Bulky
We wish building muscle mass was as easy as hitting the gym a couple of days a week. You shouldn’t expect to magically build muscle by accidentally lifting a couple of dumbbells in the weight room. Your results will depend on your training program.
Compound Movements Are Bad For Your Joints
Some gym rookies think that compound (multi-joint) lifts like the squats, deadlifts and bench presses are bad for them as they can put too much stress on the joints. On the contrary, the squat and hip hinge movement patterns are vital for health and performance. The best training programs include a balance of compound and isolation lifts.
It’s Not A Good Workout If You Didn’t Get a Pump
Many people judge the quality of their workouts by the pump at the end of the workouts. This measure can be faulty as muscle pumps depend on multiple factors like your diet, recovery and mind-muscle connection. A change in any factor can impact the muscle pumps.
You Can’t Lose Weight Without Cardio
We’re sure you’ve seen people who get a gym membership just so they can use the treadmill. While cardio equipment can be effective in weight loss, you can burn the same amount of calories in a well-designed HIIT weight-lifting session that focuses on excess post-exercise oxygen consumption, or EPOC.
Lift Big To Get Big
We can understand that watching Ronnie Coleman training videos can discourage you but you don’t have to take that path. You can achieve your dream physique through many different paths and you’re free to choose the one that suits you.
Hitting Failure In Every Workout Can Lead To Overtraining
Many people leave gains on the table because they don’t train to failure in fear of overtraining. Overtraining is easier said than done. You can train to your heart’s delight because most people can’t achieve overtraining even if they wanted.
What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How To Improve Your Deadlift With The Right Deadlift Socks
The right deadlift socks can improve your deadlift for serious gains.
For those of us who deadlift, we know what this exercise can do for all our gains, however, we may not realize the benefit that deadlift socks have over our overall deadlift performance. With the right approach to deadlifting and having the necessary equipment, we can better tackle any workout with the deadlift and only see the best gains possible.
When we deadlift, how often do we scrape our shins or feel not as supported as we may like? Here is where deadlift socks come into play. As great lifting accessories to put into your gym bag, a quality pair of deadlift socks has the ability to transform your gains by protecting and supporting your legs for only the best deadlift gains possible.
Let’s take a look at the deadlift and see what makes this exercise so great. We’ll dive into what it is and why people perform it, what muscles get worked with it, the great benefits associated with it, and how deadlift socks can improve all those deadlift wants and needs.
What Is The Deadlift Known For?
The barbell deadlift is one of those exercises perfect for building back and lower body strength and is a top compound exercise for your posterior chain routine. As a seriously effective exercise, this requires the utmost diligence when it comes to form and preventing serious injury. This exercise is great for those looking to increase strength and size, but also for those who want to put an emphasis on power, explosivity, and increased stability (1). The nice part is you can perform this with an overhand grip or mixed grip.
With many deadlift variations, like the Romanian deadlift, trap bar deadlift, or sumo deadlift, what you will find is the deadlift tends to be a staple in many workouts for bodybuilders, powerlifters, and everyday lifters looking to see the best gains possible. It is incredibly important to use lifting accessories like weightlifting belts and deadlift socks for the load you take on with this lift is immense. But with proper care, you can better tackle those conventional deadlift gains in no time.
Some variations of the deadlift include:
Related: Different Types Of Deadlifts You Should Be Doing
Muscles Worked
There are many muscles worked with the conventional deadlift but mainly this will work your back muscles and those lower body muscles, like your quads, hamstrings, and gluteus maximus. Other more secondary muscles that get work done are your traps, lats, and abdominal muscles, with the core being a driving force for stability to tackle that one rep max and heavier lifts.
Benefits Of The Deadlift
The benefits of the deadlift are hard to ignore and by knowing what this can do, you will most certainly want to put this into your workouts for the best gains possible. Plus, you won’t be disappointed by the results or the amount of weight you can lift with the deadlift.
Benefits of the deadlift include:
Increased back strength: Building those muscles and overall muscle mass is important for this works to allow us better support and stability when it comes to pulling movements and also better postural support.
Enhanced lower body muscle growth: For those looking to build their lower body, the deadlift will work your quads, hamstrings, and glutes and can give you a more grounded and supported feel.
Better power: With the increased lower body growth, and the explosive nature of the deadlift, what you will find is that your power output will increase greatly (2).
Better grip strength: With so much weight on the bar and you needing to properly grip this exercise, you will find your grip will improve when it comes to other exercises and more functional movements (3).
These are just a few of the many benefits the deadlift can provide for strength athletes, but overall, this exercise is one that works to boost those sports specific and more functional movements.
How To Perform It
Here are the steps for performing the deadlift exercise with the proper deadlift form to prevent unwanted soreness and not risk injury:
Begin with your feet shoulder-width apart and in a standing position. Your knees should be slightly bent and the bar just outside the legs. You can use a double overhand grip or mixed grip.
Hinge at the hips and as you straighten your legs, keep the bar close to your body. Be sure your overhand grip or mixed grip is firm on the bar.
As the bar approaches just above the knee and your arms straighten, keep a straight back and rest on your thighs.
To return to the ground, slowly lean forward from the hips and bend your knees slightly to get back to the starting position.
Repeat for your desired number of sets and reps.
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What Are Deadlift Socks?
Deadlift socks are a lifting accessory worn during the conventional deadlifts, and variations like the sumo deadlift as well, to prevent scraping and unwanted pain while also supporting your exercise as a whole. These are great to have in your gym bag and will benefit your deadlift immensely as you seek to elevate training or your one rep max.
Related: The Differences Between the Squat and Deadlift
Benefits Of Deadlift Socks For Improving Your Deadlift
The benefits of using deadlift socks for your workouts are undeniable in how they protect and support you during a standard deadlift. Benefits of deadlift socks include:
Protect against scrapes and bruising: These can protect your shins from cuts and scrapes since the bar is so close to your body. Eliminating unwanted pain is the number of one thing you need most when deadlifting so you can be as comfortable as possible when lifting heavier weights.
Absorb sweat: They can also absorb sweat but provide for nice ventilation so you perform the deadlift better and don’t find yourself uncomfortable.
Nice compression: A snug fit and more compression will give you that more supported feel while also increasing your confidence with more weight on the bar (4).
Better arch support: Provide better balance and comfort to lift as much weight as you can with as little stress and strain on your feet.
Check out our list of the Best Deadlift Socks for the best protection and support when lifting heavier weights!
Wrap Up
Performing the deadlift is a grueling exercise, but what you will find is that deadlift socks can make this exercise as easy as possible. With a great lifting accessory in your gym bag, you never have to worry again about poor form, lack of confidence, or discomfort when under so much weight with the deadlift. Give yourself the best chance at success and really work to alleviate any deadlift fears with a quality pair of deadlift socks. Able to improve strength, power, and stability, the deadlift is one to definitely put into your routine.
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
Bird, S.; et al. (2010). “Exploring the Deadlift”. (source)
Thompson, B.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Armstrong, S.; Till, E.; Maloney, S.; Harris, G. (2015). “Compression Socks and Functional Recovery Following Marathon Running”. (source)
Gym Crush – Emily Skye
Image via Instagram @emilyskyefit
Mum to Mia – Emily Skye
Instagram is full of gorgeous fit women. Chances are you might already be following a ton of fitness celebrities on Instagram. It is important you follow people who’re not just pretty but can motivate you to get off your butt and get in shape.
Emily Skype is a bundle of inspiration and beauty who can inspire you to work on your body. Emily is a new mom and is a must follow for women who want to stay fit before, during and after pregnancy.
Picture perfect, isn’t it? We spent a good amount of time trying to find a fault in this picture but failed miserably. Emily is a well-known athlete in the fitness industry and posts uplifting content on her Instagram.
Emily was ranked #3 in Forbe’s list of Top Fitness Influencers in the world. Skye had been lifting weights for the past 7.5 years and was recognized by Forbe’s in 2017. Emily also has a sneaker coming up in 2018 in collaboration with Reebok.
If you’re someone who doesn’t have the time to hit the gym every day, Emily has some workouts you can do at home. Once you follow Skye on Instagram you will have no excuses to miss a workout.
This Australian beauty looks flawless in every shot and does so with total ease. Emily is a transformation expert and helps people lose weight and get the bodies of their dreams by helping them with their diet and training.
Skye’s workouts aren’t limited to glutes and legs. Emily focuses on building a symmetrical physique and her workouts are in-line with this approach. Skye’s workouts are sure to make you break a sweat, so you better get used to it.
Oh, and did we tell you Emily has some famous friends? Skye is a regular in popular Hollywood events and appears on the cover of magazines. The world listens to what Emily Skye has to say.
Emily Skye has documented her pregnancy beautifully. From their pregnancy announcement to the birth of their baby, Emily and her husband have shared the entire journey with their fans.
No woman would mind a transformation like this. Pregnancy can make you stronger, in every way, than you could have ever imagined. You too should document your pregnancy like Emily, and you will thank yourself for it later.
So you say working out with a kid in the house is hard. Why don’t you follow Skye’s lead and make your baby workout with you? The sooner your little one starts working out, the better.
Emily can rock any outfit and this outfit is a proof of it. Skye is from the ‘lifting weights can make a woman look sexier’ club, and we couldn’t agree more. If you’re planning to start your fitness journey or need some motivation to keep going, Emily Skye is a must follow.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram