Tag: FITNESS
Drop Sets & Supersets: The Perfect Plateau Busters For Gains
Both drop sets and supersets are two key techniques for breaking through plateaus.
Let us know if this sounds familiar and then we’ll tell you if you need drop sets and supersets. You’re kicking your ass at the gym day after day trying to make a better body for yourself. You put in the work, you push hard, but you suddenly stop making progress. You’re stuck. You’ve hit a plateau.
A training plateau can be one of the most frustrating aspects of bodybuilding. You feel like you lost control. No matter what you do, you aren’t seeing the change that you so desperately desire. You keep working hard, keeping grinding, stick to that rigid schedule but just can’t seem to make it happen. What do you do?
Well, we have two methods that can help you bust through that plateau and start giving you those awesome gains again: drop sets and supersets. We’re sure you’ve heard of these techniques before. They aren’t mind blowing new tricks, but they are an important part of a bodybuilder’s arsenal when you find yourself stuck. Knowing how to perform these and when to perform these, plus knowing just what they can do for your gains will make all the difference in the world.
Let’s talk drop sets and supersets and explain what these two techniques can bring to your workouts and those plateau bursting goals. With the right approach to your training and maximizing the best for your gains, you will better see those training wants and needs for the best results.
What Is A Training Plateau?
A training plateau is when your training stalls out and there isn’t much progress. When we work out, our muscles get used to those exercises over time, so eventually they start to anticipate what’s coming and growth starts to stall out (1). This can be devastating for our gains and will only hurt us in the long run.
If you aren’t one to want to change up your routine totally, although you need to eventually, there are ways to sort of cheat the system that can really burst through plateaus so you see those gains you want most. Here is where drop sets and supersets come into play and these will work wonders for you as you look to break plateaus and increase muscle growth and overall gains.
Drop Sets & Supersets For Busting Through
It’s time to talk drop sets and supersets. As two of the most effective ways to burst through a training plateau, these will work wonders when added to your routine for the best gains and overall results.
Drop Sets
So, let’s say you can’t seem to move up in weight anymore. You push and push but always seem to hit failure within a work set. What do you do? Drop sets are a great way to keep stressing your muscles and increasing your strength so you continue to push and push past that plateau (2).
Drop sets are a technique where you drop weight after you reach failure during a particular exercise and continue to add reps to the workout. For example, let’s say you hit failure with dumbbell shoulder presses at 10 reps. Drop some weight and then do 10 more reps. Then after that, drop a few more pounds and do another 10 reps. What this does is keeps the muscle working, but since it was to failure, you need to drop weight so you can actually lift the weight.
This way, even if you hit your limit, you can keep pushing further and further until even the slightest amount of weight is killing you. And by doing this, you can continue to push yourself without sacrificing form, keeping your workout safe and allowing you to continue to grow even when all hope seems lost.
There is no specific or magic number to drop when you perform this technique. The key is to be able to drop enough weight so you can complete another set to the point of almost failure. By constantly pushing yourself, constantly stressing your muscles, and hopefully constantly breaking past that plateau you will see better results so come training and competition time, you will tackle any and all of those wants and needs.
Supersets
Does your workout consist of a traditional body part training split? Are you starting to hit that wall? Then maybe it’s time to start incorporating supersets into your routine. A superset consists of pairing two movements that normally work opposing muscles (deadlifts and squats for example) and the point is to complete one set of each exercise one after the other without rest to create one “superset.”
Supersets are nothing new and anyone familiar with hardcore exercising should already know what it is. But maybe you aren’t including them in your workout. If you’re stuck, maybe you should reconsider. Supersets are great at getting a pump, when your muscle tissue becomes so filled with blood that your muscles literally look like they are about to explode. All bodybuilders want to gain that pump and a superset is the perfect way to get it. You can also save time in your workout because you are limiting rest and allowing yourself to just plow right through any workout (3).
A superset will get every last bit out of your muscles in a workout. It will take you to new levels and hopefully push you past the limits that have been preventing you from making progress in the gym so you see the best results possible.
Wrap Up
When it comes to your training and performance, drop sets and supersets are exactly what you need to see the best gains possible. By working to eliminate any muscle confusion, and take down those dreaded training plateaus, these two approaches to training are perfect for seeing the best gains possible. You work hard inside and out of the gym and should be rewarded for all that hard work. Place drop sets and supersets into your routine today and see how these can transform your results.
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
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Weakley, J.; et al. (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. (source)
10 Essential Tips to Shed Body Fat For Good
Shed Body Fat with these 10 Tips
Whether you are a professional bodybuilder or someone who has got a gym membership to lose weight, excess body fat is a foe. If losing body fat was easy, everyone who joins a gym would be in shape.
Losing fat can be complicated and since you’re reading this article, we’re assuming you’re toiling with the same problem. The truth of the matter is that there is a lot of misinformation out there about losing fat. No, there’s no exercise that targets fat loss in specific areas.
No, there is no “cheat” to lose fat faster and easier. And yes, the sad reality is that major fat loss comes from your diet rather than exercise. Losing weight is truly a lifestyle change – not a temporary challenge you need to overcome, complete, and then move back to normal.
With that said, the right guidance and a right approach to your diet, training, and recovery can help you achieve your fat loss goals.
1. Don’t Follow a Program
Save yourself the trouble of finding a fat loss program because they don’t work. Programs have a start and an end date, but losing fat forever needs you to make lifestyle changes. Perhaps some sort of cleans or diet program can help initially kick start you into healthy habits – but the key thing to remember here is that true fat loss only comes from permanent lifestyle changes.
This is especially true as you get older. The hard trugh of it is – as you get older you won’t be able to eat like you used to and still stay healthy and thin. That’s just life. It may suck – but it’s important to really come to terms with that fact if you want to see real change. Don’t go on a 60-day low-calorie diet thinking you’ll get rid of the fat for once and all.
2. High-Intensity Workouts
Be it cardio or weightlifting if you want to lose weight, you need to be following HIIT (high-intensity interval training). Shorten your rest periods between exercises and sets, and try to get done with the workouts as soon as possible.
3. Drink a Lot of Water
For most people, excess body fat stores can be due to an increased carb and fat intake which can be the result of excessive eating. Drinking plenty of water can make you feel full and eat less. Water is also the medium in which most cellular activities take place, including the transporting and burning of fat.
4. Eat 5-6 Meals a Day
Most people make the mistake of skipping meals in order to lose weight and shed fat. Skipping meals is counter-productive when it comes to losing weight. You should be eating 5-6 meals a day at regular intervals and calculate your daily macros in line with your macronutrient goals. Eating at regular intervals will keep your metabolism rate high and you will be burning fat throughout the day.
5. Limit Sugar Consumption
Sugar is the main culprit behind putting on weight. Taking in simple carbs (sugar) right after a workout replenishes muscles, but excess sugar consumed at other times will be stored as fat. Replace sugary beverages like soft drinks and juice with water, coffee, or tea.
6. Eat a Balanced Breakfast
Breakfast is the most important meal of the day. You eat something after 6-8 hours after you go to sleep and this is why it is called a break-fast. Make sure your breakfast includes all the essential micro and macronutrients and is in line with your daily nutritional goals.
7. Drink Black Coffee Before Working Out
Caffeine can cause the body to use fat for fuel during a workout, rather than glucose. Drink 1-2 cups of black coffee (depending on your tolerance) before a workout. Avoid drinking coffee at other times of the day and skip sugar and cream while you’re at it.
8. Don’t Over-Rely on Fat-Burners
Supplements can be incredibly effective in helping you reach your goals, but you shouldn’t be overly dependent on them. Fat burners aren’t magic pills and you shouldn’t expect them to work on an unhealthy diet.
9. Use Cheat Meals
There is a difference between junk food and cheat meals. Foods like french fries and potato chips are junk food which only consists of calories. Pizza, hamburgers, etc have other nutritional value and are better suited to be a cheat meal. Eating a cheat meal can bump up your metabolism and can make your body work harder to digest the food. Remember to eat the cheat meal for flavor and don’t turn the cheat meal into a cheat day.
10. Meet Your Daily Protein Requirements
If you want to put on muscle mass, you should be consuming at least 1-1.5 grams of protein per pound of body weight. For example, if you weigh 100 lbs, you should be consuming 100-150 grams of protein daily.
What is your weight loss goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits of Circuit Training: Why You Should Do Them
Incinerate fat with short and intense, but not easy workouts via circuit training. Circuit training is a training method that has been around for hundreds of years. Although its whereabouts came from two British scientists, R.E. Morgan and G.T. Anderson, it’s been around since the 1800s. Decades ago men didn’t have access to dumbbells or barbells, so they would move from exercise to exercise doing bodyweight movements — little did they know they were on to something.
A lot of people would like to know how to burn more calories during their workout. Instead of working out smarter though — meaning less time in the gym — they turn to long steady-state cardio sessions. Instead, try circuit training to put your metabolism into high gear. Below, find out how.
What is Circuit Training?
Circuit training is cycling through different exercises targeting different muscle groups with limited rest. Although you can include some cardio, it’s mainly resistance training. It’s made up of 5-10 different exercises, and you do one exercise at a time until you complete the set of exercises prescribed — this counts as one round. For example, you might go from lunges to inverted rows to dumbbell flyes to ab roller.
It’s made up of multiple rounds and you’ll do one exercise at a time and go through all of them before a round is completed. This is different from supersets, where you’ll work out just two opposing muscle groups at a time for a couple of sets — alternating between each exercise each set.
You can vary the reps, time, rounds, and type of exercise you do with circuit training, but the rest should be minimal. For example, you may go through all the exercises each round as fast as you can and allow yourself a 30-second rest between each round.
Which Muscle Groups Should You Work?
Generally, you’ll be doing a full-body workout with circuit training, although you can limit it to just a couple of muscle groups, depending on the type of split routine you’re on. For example, if you’re on a split routine with a chest and arms day split, then you can create a circuit that works just your chest, triceps, and biceps. You can rotate from cable crossover to skull crushers to preacher curls. This can be a great way to fatigue your muscles at the end of a workout!
Moreover, you can decide to add a quick full-body workout to the end of your workout or decide to dedicate an entire day to just circuit training. The power is in your hands. Circuit training gives you a lot of flexibility.
Calories Burned
You may be wondering how many calories you can burn from circuit training. Well, the good news is that circuit training can allow you to burn more calories per workout, and if combined with interval training, you’ll burn more calories after your workouts (more on that later).
Of course, the exact number of calories you burn depends on numerous factors, including the length of the workout, exercises, and anthropometrics (weight, BMI) of each individual. However, according to Harvard Medical School, a 128-pound individual can burn about 240 calories, a 155-pound person will burn around 298 calories, and a 185-pound person will burn around 355 calories during a 30-minute workout bout. When compared to weightlifting — a 128-pound person will burn about 90 calories, a 155-pound person can burn about 112 calories, and a 185-pound person can burn around 133 calories. So circuit training packs quite the workout if you’re looking to burn more calories!
And that’s not counting the calories you’ll continue to torch throughout the day.
Interval training
While circuit training focuses on working out different muscle groups with a limited amount of rest, interval training focuses on the amount of time you spend on an exercise(s) and the intensity. You’ll alternate periods of moderate-to-high-intensity work with periods of either active or passive rest, aka HIIT (high-intensity interval training). And unlike circuit training, interval training is mainly cardio, although you can combine it with resistance training.
You can do interval training with either one exercise — e.g. burpees — or multiple exercises — e.g. burpees, squat jumps, kettlebell swings.
Interval training is a great combo with circuit training to put your body in a fat-burning state (1).
Circuit Training Workout Example
4 Rounds
Weighted Chin-ups x 8 reps
Dumbbell bench press x 10 reps
Dumbbell lunge x 12 reps
Battle rope x 45 sec.
Resistance band curls x 15 reps
Resistance band twist x 10 reps ea. side
Exercise Post-exercise Oxygen Consumption (EPOC)
Exercise post-exercise oxygen consumption (EPOC), aka the afterburn effect, is the amount of oxygen required to restore your body to homeostasis, which is your body’s normal resting metabolic rate. And it’s the culprit that allows your body to continuously burn calories after your workout. That’s because your body relies on ATP to fuel muscular activity, which is produced via oxygen either through anaerobic or aerobic pathways. If you’re in a steady-state of oxygen consumption — like steady-state cardio — your aerobic pathways provide most of the ATP needed for the workout. However, since circuit training requires ATP from the anaerobic pathways, the EPOC effect is increased, and the higher the intensity of the workout, the more ATP is required from anaerobic pathways.
Simply put, circuit training yields a greater number of calories burned post-workout than other physical activities (2).
Benefits of Circuit Training
Aside from burning more calories during and after your workout, circuit training also has other benefits worth mentioning. For one, since your workout will be short and intense, that means you’ll save time in the gym (3). You can get a great circuit workout in just 15-30 minutes.
In fact, a 2013 study conducted by the Journal of Physiology found that men who exercise at a moderate intensity doing 40-60 minutes of cycling 5 times a week had similar improvements in their body composition than men who did sprint intervals for less than 12 minutes 3 times a week (4).
Combine circuit training with high-intensity interval training and you’ll improve your physique in less time.
Also, circuit training provides you a good mix of physical fitness, including muscular strength, muscular endurance, cardiovascular endurance, and improving your body composition (5).
Another benefit of circuit training is that a lot of people follow the same workout routine day in and day out, which can become dull quickly. Well, with circuit training you can mix up your monotonous regimen and have some fun!
Benefits
Saves time
Increases strength
Increases endurance
Burn more calories
Mixes up your workout
Recap
Circuit training is a workout style with minimum rest that mixes up multiple exercises that work different body parts. It can be a quick workout and increase your strength and endurance simultaneously. Plus, it catapults your body into a fat-torching state long after your workout.
Do you enjoy circuit training? Let us know and follow us on Instagram, Facebook, and Twitter.
References
1 – Wingfield, H. L., Smith-Ryan, A. E., Melvin, M. N., Roelofs, E. J., Trexler, E. T., Hackney, A. C., Weaver, M. A., & Ryan, E. D. (2015). The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial. Sports medicine – open, 1(1), 11. https://doi.org/10.1186/s40798-015-0010-3
2 – Jung, W. S., Hwang, H., Kim, J., Park, H. Y., & Lim, K. (2019). Effect of interval exercise versus continuous exercise on excess post-exercise oxygen consumption during energy-homogenized exercise on a cycle ergometer. Journal of exercise nutrition & biochemistry, 23(2), 45–50. https://doi.org/10.20463/jenb.2019.0016
3 – Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 39(3), 409–412. https://doi.org/10.1139/apnm-2013-0187
4 – Cocks, M., Shaw, C. S., Shepherd, S. O., Fisher, J. P., Ranasinghe, A. M., Barker, T. A., Tipton, K. D., & Wagenmakers, A. J. (2013). Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males. The Journal of physiology, 591(3), 641–656. https://doi.org/10.1113/jphysiol.2012.239566
5 – Romero-Arenas, S., Martínez-Pascual, M., & Alcaraz, P. E. (2013). Impact of resistance circuit training on neuromuscular, cardiorespiratory and body composition adaptations in the elderly. Aging and disease, 4(5), 256–263. https://doi.org/10.14336/AD.2013.0400256
Good Exercises For Lower Back Pain Alleviation & Support
Don’t let lower back pain stop you in your tracks and keep you from seeing big gains.
Lower back pain plagues us all. That uncomfortable feeling of rolling out of bed and suffering through the stiffness and pain throughout the day. There are simple and convenient ways to strengthen your lower back without succumbing to one more day of lower back pain.
Work to help yourself get better with these great exercises because you have the power to change your posture and ability to lift big for the better. All it takes is the will to make this much needed change.
The back is without a doubt one of the most important parts of your body. More confidence in the gym, in your everyday life, and in yourself can enhance your gains and keep you seeing those goals you desire most come to fruition without back pain. Any big lift requires good stability and these workouts can get you there so you look and feel great.
While it is imperative to train your whole back in order to help support the spine, strengthening the lower back is going to offer an extra level of spinal support while also keeping your hip flexors and core in great shape. This will aid in not only overall daily functioning, but also those big lifts so you start seeing huge personal records and outlift others in competition without low back pain and sore back muscles.
Lower back pain is hard to exactly pinpoint and can be caused by a host of things from improper form, strenuous activity, or muscle strain. These lower back exercises are great for strengthening and maintaining a good, solid lower back to keep you feeling great, looking great, and thriving in and out of the gym with strong core muscles keeping your lift moving.
Squats
Many associate the squat with simply the legs. But the lower back is the most targeted area during a squat and without proper strength and correct form, your lower back can suffer greatly.
Starting light with squats and gradually building to heavier weights is a great way to strengthen and maintain the lower back in order to see those gains. As a staple in the big three powerlifts, squats are great for seeing huge growth in the lower body while also promoting a solid core. With a more engaged and stable core, your low back will take less of a load, thus decreasing unwanted pain and strain and lower back pain.
How to: Start with a wide stance and have your feet shoulder width apart. Squeezing your core to maintain a flat back, sit back as if a chair is under you. Your feet should be flat on the ground with your knees behind your toes. Be sure to keep your chest up and head facing front.
Bridges
Bridges are often seen as a warm-up exercise, but the benefits of a bridge far outweigh the common misconception surrounding them. Too often we sit hunched at our desks and bridges can help strengthen not just the lower back, but the entire back.
For those looking to lift heavy and be more explosive, bridges can aid in these movements and support your workout endurance. They provide for a great stretch as well to really elongate the spine and feel longer. Opening up your spine with an exercise like this can also promote better breathing and posture and really work to aid in those big lifts and more advanced workouts without lower back pain.
How to: Lie flat on your back with your knees up. Pushing your hips off the ground, keep your arms and head relaxed down while lifting your chest. Gently lower your hips to release to the initial position and take strain off the low back.
Knee-to-Chest
While primarily a stretch, the knee-to-chest workout will increase your range of motion allowing that stiffness to be released. Whether done as a double- or single-legged exercise, this is a great warm-up or mid workout stretch. This can work to loosen up any tight muscle and really work to alleviate pain that occurs in the low back.
How to: For the single-leg, lie on your back flat on the ground with your feet on the floor and knees bent up. Raise one knee and interlace your fingers underneath. Pull the bent knee to chest, pause for a moment, then return to the floor. The same premise follows with the double-leg except lift both knees off the ground and gently pull towards your body for back pain relief.
Lying Lateral Leg Lifts
Lying lateral leg lifts will help work the hip abductor muscles used to support the pelvis and reduce unwanted strain on the lower back. This will help with balance as well as mobility and provide for a more stable core. A more stable abdominal center means less back strain and a more solid low back to aid in any big lift or serious workout and relieve pain.
How to: Lie on one side of your body with your legs together, avoiding your hands and knees. Keeping the lower leg slightly bent, raise the top leg while keeping it straight. It is important to engage the ab muscles. Hold at the top and gently lower back down. Turning onto your other side, you can repeat these steps for the other leg for back pain relief which may help it go away as this exercise helps with that for your muscles and spine.
Supermans
With Supermans, the lower back and glutes are primarily involved giving those lower back muscles the opportunity to work. Although a simple exercise, it allows you to build fundamental skills for more advanced workouts. This is also a great ab workout so you can start to see that desired physique take effect. With a solid low back and rocking core, your aesthetic and support base are seriously enhanced and ready to relieve pain in all body parts like your back and legs.
How to: Lie face down on the ground and stretch both arms out front. At the same time, raise both your hands and feet off the ground about six inches. Engage your abdominals while keeping your head straight down at the floor. Hold for a brief pause and lower back to the ground gently for pain relief from your muscles, spine and arms.
Side Plank
A good side plank can help strengthen the muscles of your lower back. While also working your core, the side plank improves stability and offers the benefit of a solid lower back. Working those obliques is a great way to get that V-shape we all desire with the added benefit of helping yourself see great gains in alleviating low back pain.
How to: This can be done on either your elbow or with your hand on the floor and arm stretched out. Choose a side and lie on the ground. Tightening your core, raise your hips so your body forms a line from your feet to your shoulder. You can place your free hand either on your hip or extended in the air. Hold for as long as you’d like in a straight line and gently lower to the ground. The same steps apply for the other side for pain relief and strengthen more core muscles and abdominal muscles.
Wrap Up
While lower back pain can be debilitating in all facets of life, don’t let it take you down. Give these lower back exercises a try and you will see significant progress with how you feel with stronger abdominal muscles and less low back pain to help relieve pain and tension. Don’t let neglect and poor movement hurt your gains and really work to help your back and overall body stay upright and with good posture. You have the power to change the way your back feels and these exercises will help greatly in your quest for increased confidence and a better overall quality lift. Try these exercises today to see how they can help you.
Let us know how these exercises are in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
How Knee Sleeves Can Enhance These 5 Leg Building Exercises
The best exercises for you to use those knee sleeves.
Our knees help support virtually all movements and with help from knee sleeves, we can work to better protect ourselves so we don’t suffer from any unwanted pain or injury. For those bodybuilding, powerlifting, and weightlifting needs in general, working with only the top accessories can be a game changer when it comes to seeing great gains.
Knee sleeves work to add good compression to your knees to reduce pain and decrease swelling, increase blood flow for better circulation and the prevention of lactic acid build-up, and support your muscles to limit the number of muscular vibrations and squash muscle fatigue. With the right knee sleeves, you can better tackle workouts, so you only see the best gains.
We’ve put together the top leg building exercises for you to use a knee sleeve so you can stay supported and stable while you grow those massive legs.
5 Leg Building Exercises To Use Knee Sleeves
Back Squat
Hack Squat
Lunges
Step-Ups
Power Clean
Back Squat
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The squat is one the more popular exercises for many since it will enhance lower body growth and improve overall power. This is certainly one of those exercises that you will see promote muscle while also working to boost explosivity for sport specific and functional movements.
Knee sleeves help tremendously with squats because of the sheer load put on your knees and the movement of bending and extending. The extra support is wanted and needed by your knees.
Back Squat Benefits
Increase lower body strength: Working your quads, glutes, and hamstrings, this is a great lower body exercise to boost strength and stability while also increasing certain sport specific and functional movements.
Better power: The nature of this movement requires the best for power and explosivity and will promote both as you look to optimize performance and improve those powerful movements.
How To Do The Back Squat
Place the barbell on your traps and shoulders with your feet shoulder width apart. With a tight core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once you reach the bottom, drive through your feet to return back to your starting standing position.
Hack Squat
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As an effective lower body strength and mass builder, the hack squat is great for overall lower half development. Since the weight is distributed evenly, the stress on the spine is severely reduced making this a great exercise for building muscle without excess stress.
Knee sleeves will help with this lift very similar to the squat, in that given the load and movement of the squatting motion, you can better support your knees with nice compression and overall tightness.
Hack Squat Benefits
Build lower body muscles: This will put an emphasis on your quads while also building those hamstrings, so your start to enhance those lower body gains.
Improve regular squat: With this being a slightly different movement, while still working the same muscles, you start to improve all areas of your gains when it comes to the traditional squat.
How To Do Hack Squats
Place your feet on the plate of the hack squat machine and set yourself comfortably into it. When ready, push up against the shoulder pads to release the weight from its stoppers and continue in a squatting motion. Once at the bottom, squeeze your glutes and drive the weight back up to the starting position. Repeat for your desired number of sets and reps.
Related: The Best 6 Exercises To Use Elbow Sleeves For Pain-Free Support
Lunges
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Lunges are that great bodyweight or weighted exercise perfect for building leg strength and fixing any muscle imbalances. Since each leg is performed separately, you can isolate each side to handle their respective needs. Plus, this movement helps build power with the driving motion performed.
Giving your knees the support they want and need, knee sleeves will help with lunges as you look to put a priority over each side separately while also giving each knee support as the lone worker.
Lunge Benefits
Fix muscle imbalances: Working with each side separately, you can fix any muscle imbalances for that more full and well-rounded physique.
Great for runners: With a similar movement, and a lot less stress, lunges are a great exercise for runners to continue to see gains.
How To Do Lunges
Stand with your feet around hip-width apart and when ready, step forward with one leg. Your knee will be bent at a 90-degree angle and you will lower yourself down to the ground. Drive that leg back to the starting position and repeat with the other leg.
Step-Ups
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A great exercise for that lower body, step-ups require you to focus on balance and stability while also driving power, thus building overall strength. A versatile and convenient exercise, this is a great one to slide into your routine.
Similar to lunges, knee sleeves will offer the working knee support since it is the only one driving through the movement. By allowing your knee support from the load of your own bodyweight, you can better tackle those gains and allow yourself to stay supported.
Step-Ups Benefits
Even strength imbalances: These target both sides of the body equally and can fix any imbalances, just like lunges.
Boost stability: Using your core and requiring certain lower body muscles, you build stability so you perform this exercise safely and efficiently.
How To Do Step-Ups
You can do these either with your bodyweight or some weight (dumbbell or kettlebell). Stand in front of a box or something you can step on and when ready, step one foot onto the box. Driving through your hips while keeping your core tight and your body neutral, stand up onto the box with one leg. Lower back to the ground and repeat for the other leg.
Related: The 7 Best Weightlifting Belt Exercises For Strength & Support
Power Clean
An advanced movement for serious lifters, the power clean is one that recruits many muscles and must be performed with the proper mechanics. Able to improve strength, power, explosiveness, speed, and stability, this exercise is one to take advantage of.
Knee sleeves will promote support especially since form is so key. By giving yourself the benefit of knee support, you don’t have to worry about unwanted pain or vulnerability and can only focus on this movement.
Power Clean Benefits
Develop strength and power: Build overall strength and power with this explosive movement to aid in all sorts of other movements and big lifts.
Build better posture: By strengthening lower body muscles and providing for better support, you start to build a stronger posture for not just exercise, but also everyday movements.
How To Do The Power Clean
Stand with your feet hip width apart and lower into a squat position, grabbing the bar slightly wider than shoulder width apart. With an engaged core, lift the bar so it stays close to your body and keep going until its at your thighs. From here, you will be quick and explosive as you thrust your hips forward and pull your body under the bar. The bar should catch at the front your shoulders. Lower the weight to the ground and repeat for your desired number of reps.
Benefits Of Knee Sleeves
Knee sleeves and the benefits associated with them can greatly influence your lifts and give you confidence as you protect this often times vulnerable joint.
Benefits of knee sleeves include:
Add compression: Work to reduce pain and decrease swelling by offering good compression and support to those knees.
Increase blood flow: Boost circulation for better movements and less pain by working to also prevent lactic acid build up (1).
Efficient recovery: More healthy blood and oxygen flow, along with less lactic acid build up, leads to better recovery for faster bounce back and more gains (2).
Support muscles: Support those muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve overall athletic performance (3).
Prevent future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.
What To Look For In Knee Sleeves
When choosing your knee sleeve, it is important to look for the right fit overall. You don’t want your sleeve to be too tight so it restricts you, but you also don’t want it to be too loose so it ultimately does nothing. The material and padding play into this, along with size, because these are all factors that can affect fit.
The material should be comfortable because you’d rather work out with something that feels good as opposed to an itchy or scratchy sleeve. Padding offers comfort but may be bulky, so looking to the right amount of padding will affect your overall mobility.
Knee sleeves come in various sizes, typically 3mm, 5mm, and 7mm so doing some research into your own size will give you the best option. Typically, 3mm is for more endurance athletes and 7mm will offer more support for heavy lifters. Of course, 5mm is right in the middle.
Check out our list of the Best Knee Sleeves for amazing support, compression, and stability!
Wrap Up
Knee sleeves have the ability to help when it comes to boosting all of those lifting wants and needs and when it comes to these 5 leg building exercises, the right knee sleeve can go a long way. Look into a quality knee sleeve and see what this can do for you. By working to better protect yourself, you won’t be disappointed with your lifting results and how you feel doing it.
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
Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)
How The Horizontal Row Enhances Solid Back Development
This exercise can seriously increase your pulling power.
When it comes to the movements we as athletes need to master, two come to mind: pressing and pulling. Virtually all movements are either pressing or pulling oriented and what you will find is that pressing motions tend to be quite common in training. The bench press is the easiest example off the bat to use for a pushing exercise, same as a push-up. It’s literally in the name.
But for our back muscles and our attempts at getting as wide of lats as possible, sometimes we need to emphasize more of those pulling motions. What the horizontal row can do is really boost your pulling capabilities so you never lack in pulling ability and the risk of a muscle imbalance is greatly reduced.
Let’s take a look at the horizontal row and see what benefits this exercise has on all our gains, especially when it comes to pulling and getting the most out of our back muscles. From what is it, to muscles worked, and the benefits of this exercise, you will most likely want to add this to your routine.
We’ll show you steps on how to perform it and some of the best alternatives for those days you feel like changing it up. With the results to prove it, this exercise just found a home in your workout routine.
What Is The Horizontal Row?
The horizontal row exercise is also commonly referred to as the inverted row, bodyweight row, horizontal pull-up, and a host of other names. With this exercise being one of just bodyweight, it only requires a bar as your point of contact. Training many upper body muscles, it is a great pulling enhancer when it comes to your pulling capabilities in terms of strength and overall stability (1). As a great dynamic exercise, athletes of all levels can enjoy this in their workout and really benefit for back building and overall balance work.
Muscles Worked
For this exercise, your entire upper body gets some good work done which will prove to be great in the long run for all your gains. Plenty of back muscles will feel a burn including your rhomboids and upper back, mid traps, and lats. For those other upper body muscles, your biceps, forearms and other gripping muscles, and your core will all be needed to not only effectively perform this exercise, but also act as essential movers. Your core will be a primary point of engagement as that is where much of your balance and stability will come from.
Benefits Of The Horizontal Row
Build Foundational Strength
When it comes to building strength, we often focus on those exercise that give our muscles a serious pump. But what we often neglect is the functional strength required to really boost our everyday lives, not just those in the gym. Functional strength allows us to live more positive lifestyles as everything we do in the gym translates over into our everyday activities (2). As a great way to eliminate muscle imbalances, for those who do a lot of pushing exercises, look to build functional pulling strength to counteract any imbalances you may have.
Helps Promote Posture & Good Technique
This is a hard exercise to perform and an even harder one to cheat on. Don’t try and cheat yourself with this because your form won’t allow it. This requires you to have an engaged core and flat back and anything less than that will ultimately hurt your gains, and quite negatively. Since this exercise allows you to form good technique and have good posture, this will translate nicely into other areas of your training.
Round Out A Stellar Physique
As mentioned earlier, this is a great exercise to help tackle any muscle imbalances by counteracting those dominate pushing exercises. But what this can do is really widen your lats and give your back a stellar physique you want most. As bodybuilders, we need a well-rounded physique to show off and by tackling both muscle imbalances and building a great base of functional strength, you will be more than ready to take the stage.
How To Perform The Horizontal Row
Here are the steps to performing the horizontal row:
Grab the bar around shoulder width apart in grip as you lay on the ground. The bar should be directly over your chest and your legs will be extended out in front of you. Your heels are the only point of lower body contact. Engaging your core and glutes, lift yourself towards the bar off the ground and touch your chest with the bar. Slowly lower yourself to the starting position and repeat for your desired number of reps.
Horizontal Row Alternatives
For those who want to mix things up a bit, these alternatives are great to still provide similar benefits and work your body just as well as the horizontal row.
Pull-Ups: A staple exercise for many, pull-ups work for back development and can lead to that desired V-shape we all know and love (3).
Seated Cable Row: A great pulling exercise that enhances upper body growth, but provides less stress on the low back.
Barbell Row: Works to develop a strong back, improve posture, and increase the amount of weight on your deadlift as it really challenges your pulling ability.
Wrap Up
For those of us lacking in pulling strength, it is important to focus on these movements to enhance that area of our gains. With muscle imbalances being all too common, unfortunately as a result of our massive pushing exercises, working to tackle and eliminate those will only help work out that well-rounded physique we want to see most. With great benefits to back growth, wide lats, posture, and physique, this exercise should be in your routine as soon as possible to get you competition ready. Check out the horizontal row, watch how the pros do it, and put this in your back day, for those wide lats will thank you in no time.
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
Hori, Naruhiro; Kawamori, Naoki; Chiu, Loren Z. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Weiss, Tiana; Kreitinger, Jerica; Wilde, Hilary; Wiora, Chris; et al. (2010). “Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults”. (source)
Ronai, Peter; Scibek, Eric (2014). “The Pull-up”. (source)
Can Your Beats Boost Your Gains?
German philosopher Arthur Schopenhauer was quoted as saying ‘music is the food of the soul’ and he also believed that music was like “an unconscious exercise in arithmetic in which the mind does not know it is counting.“ So can beats boost your gains?
Can this ‘unconscious exercise’ be subconsciously performing unlimited and uncounted reps and having an actual effect on your gym gains?
Music and Performance:
Well, believe it or not, music can actually have an effect on your performance level, as by selecting a song with the correct Beats Per MInute range (BPM), can help you keep your motivation levels up and rhythm in sync.
A study by the American Council on Exercise (ACE), Costas Karageorghis, PhD., from London’s Brunel University School of Sport and Education is quoted as saying that, “Music is like is a legal drug for athletes,”
“It can reduce the perception of effort significantly and increase endurance by as much as 15 percent.”
So the additional 15% of effort could equate to an extra 1-2 reps, or even an extra 0.2 miles on the treadmill.
But different types of workout will require different Beats Per MInute (BPM), please refer to the guide below as what BPM best suits the exercise in question:
BPM & Exercise guide:
Yoga: 60 to 90 BPM
Warm up: 100 to 140 BPM
Steady-state cardio: 120 to 140 BPM
Weightlifting /powerlifting: 130 to 150 BPM
CrossFit, and HIIT training: 140 to 180 + BPM
Cool down: 60 to 90 BPM
A study from 2018 found that looked into whether ‘motivational music influenced maximal bench press strength and strength endurance?’
‘The measurements of the experimental group were taken in two different sessions as with music and without music with 1 repetition maximum and number of repetitions to failure with 60% of 1 repetition maximum’ At the end of the study, the group listening to motivational music was found to increase strength endurance statistically by 3.9% however ‘motivational music was not effective on maximal strength (1RM).’
But the study concluded ‘that listening to fast music creates an ergogenic acute effect and it is recommended to use music during strength workout to have a better strength endurance performance.’
Another study investigated whether self-selected music (SSM) or no music improved ‘the mood and performance of athletes performing bench press and squat jump’.
The study went on to conclude that ‘increased performance during an explosive exercise and an altered mood state’ occured ‘when listening to SSM. Therefore, listening to SSM might be beneficial for acute power performance.‘
Sports psychologist, Costas Karageorghis PhD, goes on to say that “there is a sweet spot, in terms of tempo, between 120 and 140 beats per minute,” as “If the music is too fast, it probably won’t help your performance, enjoyment, or endurance.”
So what about Binaural beats? Well firstly what are they?
Binaural beats are when you hear two tones, for best results it would be preferential to do so wearing headphones, the two tones are different in frequencies, (each ear is listening to a different frequency).
And by listening to two different frequencies the illusion of a third sound is created, this third frequency creates a pulse and can affect the mind, this can range from inducing relaxation, improving mental awareness or even improving cognitive function.
From a training and workout perspective the two frequencies I will be focusing on is Beta and Gamma waves.
Beta waves: 13-30 Hz – these waves are associated with concentration, mental alertness and cognitive response, so beta waves keep your mind sharp.
Gamma waves: 30-50 Hz – these waves are associated with problem solving and mental capacity perception. Gamma waves are also said to yield moments of genius when it comes to performance and enhancing your skill set, gamma waves will enhance you from good to great!
A 2018, found that Beta waves promoted concentration and alertness. However, it can also increase anxiety at the higher end of the range.
And Gamma wave frequencies promote the maintenance of arousal while a person is awake.
Another study took 15 young elite soccer players, and they ‘were stimulated for eight weeks during sleep with binaural beats around 2-8 Hz. Once a week after wake-up, participants completed three different questionnaires: a sleep diary, an adjective list for psychophysical and motivational state, and a self-assessment questionnaire for sleep and awakening quality’.
The study went on to conclude that ‘eight weeks of auditory stimulation with binaural beats improved perceived sleep quality and the post-sleep state of athletes.’
And obviously a good night’s rest will ensure a better athletic performance, but athletic performance was not measured in the study in question.
So when it comes to binaural beats there seems to be more research on the effects of binaural beats on sleep, and anxiety related disorders, and apart from pseudo science, there seems to be little to actual evidence that suggests that, unlike Beats Per Minute in regular music, that binaural beats can provide muscle mass, strength or muscle gain, but the evidence does suggest better sleep, less anxiety and better and relaxed moods which could lead to a more optimal performance, which in turn could lead to better gains over time.
So whether the science backs it up or not, and even if it doesn’t actually work, and even if it is a placebo, if binaural beats can provide even the slightest of psychological advantages, then why wouldn’t you want to try it?
References
https://acewebcontent.azureedge.net/certifiednews/images/article/pdfs/MusicStudy.pdf
Johnson, V. (2004). Effect of musical style on spontaneous exercise
performance. Journal of Cardiopulmonary Rehabilitation, 24, 357
Zilonka, E. (1999). Effect of music programming on walking pace. Journal of Cardiopulmonary Rehabilitation, 19, 293
Schwartzmiller, M. (2003). Effects of music tempo on spontaneous cycling performance. Journal of Cardiopulmonary Rehabilitation, 23, 384
Kapingst, A. (2010). Effect of music components on exercise. Journal of Cardiopulmonary Rehabilitation, 30, 272.
https://eric.ed.gov/?id=EJ1180389
https://journals.lww.com/nsca-jscr/Pages/default.aspx?PAPNotFound=true
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5435671/
https://pubmed.ncbi.nlm.nih.gov/26106802/
https://pubmed.ncbi.nlm.nih.gov/28921722/
https://pubmed.ncbi.nlm.nih.gov/24968586/
https://pubmed.ncbi.nlm.nih.gov/22033366/
https://associationofanaesthetists-publications.onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2044.2005.04287.x
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3322125/
https://digitalscholarship.unlv.edu/cgi/viewcontent.cgi?article=3661&context=rtds
https://pubmed.ncbi.nlm.nih.gov/23862643/#:~:text=In%20summary%2C%20eight%20weeks%20of,in%20a%20time%2Ddelayed%20fashion.
https://pubmed.ncbi.nlm.nih.gov/29222722/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5694826/
https://www.nepjol.info/index.php/AJMS/article/download/21034/21203
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5486945/#Abs1title
5 Ways to Live Healthier and Look Better Naked
Ways to Live Healthier and Look Good Naked
Ask the people around you if they want to live healthier, and almost all will reply affirmatively. If we take the right steps, the majority of us can lead a happier and healthier lifestyle.
Looking good naked can be the result of following a healthy lifestyle. For most people, being in shape and having toned muscles is aesthetically appealing which can win you some brownie points in the bedroom.
Work Out
It’s no secret working out can help you live healthier. Most people who workout are in it for the longevity. Lifting weights can also help you build muscles and lose fat which can make you good look with and without clothes.
Depending on your physical activity goals and schedule, you need to set aside time for working out. Your training routine can be anything from hitting the gym to going for a 1K run.
Eat Right
Food arguably has the biggest impact on how you look. While junk food can be a quick and easy way to curb your hunger, it’ll only harm your overall health in the long run. Following a diet is the only way to live a healthy lifestyle.
Making small adjustments like adding green tea, broccoli, chicken breast, etc. to your diet can help you reach your health goals. Supplementing can be a good idea if you’re not meeting your daily micro and macronutrient goals.
Get Proper Rest
If you have a busy schedule, not taking proper rest can burn you out and leave you exhausted. Sleeping is the only time when your body can recover from the day and rejuvenate you for the next day.
If you lift weights, sleeping is when your body will undergo changes and add muscle or lose weight. You need anywhere between 6-8 hours of sleep every night. If you can’t get six hours of sleep in a single stretch, adding a mid-day nap can do wonders for you.
Keep Your Testosterone Levels High
Testosterone is the male hormone responsible for the development of the sexual organs in men and promotes secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
On the other hand, lower test levels can cause a higher risk of cardiovascular diseases, abnormal EKG, type 2 diabetes, and a higher death rate from all causes, including cardiac mortality. You can regulate your testosterone levels through supplementation or test boosting food like honey, almonds, spinach, etc.
Be Stress Free
Stress and hypertension are one of the biggest reasons why people today have bad health. Stress can also lead to a rise in estrogen levels which further reduce the testosterone levels and can cause health problems.
Living a healthy lifestyle and working out can lead to a release of endorphins in your body. Endorphins are the hormones which are responsible for making you feel happy and relaxed. Many people use their workouts as stress busters as you can’t feel sad or stressed after a good training session.
Do you follow the tips mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Is It Harder To Get Lean & Stay Muscular As You Age?
How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.
It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.
Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.
We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.
Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.
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
Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
How Banded Leg Extensions Actually Build Those Quads
Use resistance bands to maximize leg growth with banded leg extensions.
Leg day can be tough for all of us but with an exercise like banded leg extensions, you know what you are getting and know this is increasing gains. Why leg day is dreaded by so many is a mystery. Strong and stable legs are essential when it comes to rounding out a stellar physique, on top of those sport specific and functional gains we want most.
While most of choose to squat or stick to those weighted exercises to see serious hypertrophy, we often neglect to consider what resistance bands can do. Of course, lifting weight and using those valuable machines in the gym can make or break our gains and give us what we want to see most in those results, but why put ourselves through so much stress when we can see similar benefits using resistance bands?
Often used for warm-ups or rehab, resistance bands are necessary to have in your gym bag, but something like banded leg extensions should not be looked down on. By turning away good resistance band-based exercises we limit our gains and end up leaving too much on the table.
Let’s take a look at banded leg extensions and see why this exercise is so great for boosting gains. From what this exercise is, to those leg muscles worked, the benefits around this, and how best to perform it for proper form, you will have a solid guide into banded leg extensions. Plus, we’ll try to convince you why resistance bands are so good to have in your routine.
What Are Banded Leg Extensions?
Banded leg extensions are perfect for isolating out those quads while still keeping time under tension as a priority. The benefit is that you don’t have to put so much strain on your legs by using big weight. This exercise in the leg extension is typically one performed on a machine, but this variation with resistance bands can make all the difference for you.
A great exercise to improve strength, size, mobility, and pushing power, the only equipment needed is a resistance band and some form of anchor to attach the band to. These can be performed either sitting or standing, so if you are sitting, the chair you are on acts as this anchor.
Muscles Worked
Your quads will get some serious work done as this is predominantly a quad isolation exercise. The importance of quad strength is no secret and plays a major role in stability, power, and aiding in those big lifts, like the squat. Like all lower body exercises, other muscles like your hamstrings and glutes may be activated, however, you won’t necessarily see the kind of growth that occurs in your quads.
Benefits Of Banded Leg Extensions
The benefits of banded leg extensions are important to know and may just make you put this into your routine.
Benefits of banded leg extensions include:
Increased quad growth: As an isolation exercise, the tension created will work this muscle and work to build that muscle for the best growth possible (1).
Better mobility: Using resistance bands can improve mobility and putting an emphasis on this is important and this exercise will help with this (2).
Easy to perform: This exercise is relatively easy to learn and perform which is great to take some stress off you learning something complex.
Take advantage of resistance band work: Use resistance bands for your advantage and work to optimize the effects by keeping this in your routine.
How To Perform This Exercise
Knowing how best to perform this exercise will maximize these benefits so you only see the best gains possible. With the right form, you alleviate any potential unwanted injury and pain and only work to increase muscle for the best growth possible.
While this can be performed sitting or standing, we will explain the steps for seated banded extensions.
Here are the steps for performing banded leg extensions in the seated position:
Sit comfortably in a chair and wrap the band around one foot so it is secure.
With the other foot (the one not performing the exercise), step on the band to create tension and plant this foot on the ground. Take the excess part of the band and wrap this around your knee.
Holding the back of your knee gently, strictly for minor support, extend the foot with the band wrapped around it in front of you so it is parallel to the floor.
Hold at the top and gently lower back down to the starting position.
Repeat for your desired number of sets and reps while repeating these same steps with the other leg.
Why Resistance Bands Are Great Training Accessories
Resistance bands have the ability to improve our gains without putting so much stress on our bodies. We’ve mentioned before that these are great for warming up and rehabbing but putting these into your workout is something to not take for granted. By increasing mind-muscle connection and working on range of motion, you really work your muscles and will see growth.
Range of motion is important for this will force you to get the most work out of your muscles as possible (3). Plus, with mind muscle connection, you start to build that good relationship between your brain and body so muscle memory becomes second nature (4).
Check out our list of the Best Resistance Bands for more great resistance products!
Wrap Up
Banded leg extensions are the perfect exercise to place into your routine for those looking to increase quad growth and add mobility and better range of motion to their workouts. With a quality set of resistance bands, you can’t go wrong with a great workout and one that will most certainly produce gains. Put banded leg extensions in your routine and watch those lower body gains take off. You do not want to be that guy in the gym with those skinny chicken legs.
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
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Kwak, C.; et al. (2016). “Effects of elastic-band resistance exercise on balance, mobility and gait function, flexibility and fall efficacy in elderly people”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Calatayud, J.; et al. (2017). “Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement”. (source)