Tag: FITNESS
10 Great Benefits of Lifting Weights
10 Benefits of Working Out
Lifting weights isn’t a fad which is going away anytime soon. Working out has longstanding benefits which make it a worthwhile sport for anyone to follow. People might come to the gym because of their resolutions but stay because of the positive changes they see.
It might take some time to reap the rewards of working out but once you do, there is nothing more satisfying than that. If you’re a critic of lifting weights, this article might help in changing your opinions.
Gain Muscles Mass
It’s no secret lifting weights can help you in building muscles. Most people get a gym membership to gain muscle mass. If you want to buff up, hitting the gym is arguably your best option.
Get Stronger
Lifting weights with consistency will invariably lead to strength gains. Setting new PRs every few weeks is a sign you’re not plateauing and are getting stronger. The strength from the gym will carry over to your daily life and the things which once felt heavy will no longer feel that way.
Look Good Naked
Bodybuilding can change your body structure. A slouching back or slanting shoulders aren’t the sexiest of body features. Working out can help you develop your arms, shoulders, back, chest, abs, and legs for when it matters the most – the bedroom.
Increases Stamina
Lifting weights and doing cardio workouts can help in improving your cardiovascular strength. Apart from your stamina, working out can also improve your core strength, flexibility, agility, and conditioning.
Stress Buster
Working out can be a great stress buster. A good training session can be the best reliever after a hectic day. Some people like to use the gym as an outlet for the frustration and anger built throughout the day.
Makes You Disciplined
If you want to see changes in your physique, you need to be disciplined. A fit lifestyle demands discipline with your workouts, diet, and recovery. Over time, you’ll find yourself starting to get accountable in other areas in your life.
Enhances Mood
While you train your body releases endorphins which are the hormones responsible for making you feel happy. You’ll hardly ever come out of a training session feeling depressed, especially if the workout was good.
Get Better at Visualising
Bodybuilding isn’t just about lifting a couple of heavy dumbbells. Arnold emphasized the importance of visualization in bodybuilding. He considered himself to be the crafter of his physique and with every rep, he was shaping his body into a masterpiece.
Makes You Psychologically Tuffer
You’ll be challenged both physiologically and psychologically while lifting weights. Resistance training will regularly put you in spots where you’ll have to break your mental barrier if you want to progress.
Teaches You the Importance of Diet
Diet plays one of the most integral parts in bodybuilding. People who lift weights and are in good shape will rarely be suffering from otherwise common problems like obesity, high blood pressure, cholesterol, etc. Once you start lifting weights, you’ll realize the kind of impact the food we eat can have on your bodies.
What are the other benefits of lifting weights? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Guaranteed Ways to Get Injured in the Gym (And How to Prevent It)
How You Can Get Injured in the Gym and Ways to Prevent It
The gym isn’t among the safest places on the earth. You can get injured if you’re not careful and yet many people do the things they shouldn’t be doing. Most of the injuries which happen in the gym can take a long time to recover from – if not forever.
There are recognizable patterns to how people get injured in the gym. You can save yourself a lot of pain and trouble by learning from these patterns. Be wise and learn from the mistakes of others.
Not Warming Up
Most people make the mistake of jumping right into their workouts without warming up. Weight training without warming up is like stepping on a treadmill running at high speeds. You’re sure to fall on your face.
Fix – Do a light warm-up before lifting weights. Don’t just warm-up the muscle you’ll be training, stretch out your entire body. It’s advisable to do a couple of minutes of cardio before you start training. Don’t do anything which fatigues you before you get to your working sets.
Bad Form
Bad form is probably the biggest factor which sends people from the gym to the doctor. Lifting weights with a bad form is arguably worse than not lifting weights at all. Lifting with a bad form recruits the secondary muscles which are weaker than the primary muscles which the exercises are intended to target.
Fix – Before jumpstarting your fitness journey and going along all by yourself, take the help of a professional and learn how to perform the exercises correctly. Learning to perform the exercises with the right form can take some time. So, be patient while being consistent.
Using Heavy Weights
Many people let their egos get in the way of building muscle mass and get injured. Contrary to the popular belief, lifting heavy weights won’t speed up the muscle building process. Make sure you don’t confuse bodybuilding with weight or powerlifting.
Fix – Get used to training with the right form before incrementally increasing the weights. Building muscle mass and conditioning requires contracting the muscles with every rep and establishing a mind-muscle connection.
Not Using Gym Accessories
Gym accessories can help you in the gym by making your lifting routines easier and more comfortable. A minor slip up while training without gym gear can cause fatal injuries which otherwise could be avoided.
Fix – If you have weak or aching joints, you’ll be better off lifting with accessories like the knee or elbow sleeves, wrist wraps, and a weightlifting belt. Consult a physician before training if you have prevailing back or joint pains or injuries.
Jumping Levels
Some people get impatient when they don’t see results and try to jump levels. Putting more stress on your muscles than they can handle or are ready for can lead to muscle tears.
Fix – Don’t try to speed up the muscle building process by doing intermediate level workouts if you’re a beginner. Know the stage you’re on, get the right workout plan designed and be patient with your progress.
Have you ever been injured while working out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Science Behind Muscle Recovery: Understanding Active Recovery
Recovering from Strength Training Sessions
When training hard it is imperative that you recover well from training bouts if you aspire to improve and stay injury-free.
Although the importance of recovery has been known for a long time, our understanding of this process is constantly changing and the methods adapted to align with scientific findings.
Even within the past 25 years, methods have radically changed. Previously the understanding was that after a hard session you must rest for 1 or 2 days to give the body time to recover.
This is no longer the case and doing nothing for 1 or 2 days is less than ideal for recovery. So, if taking a few days away from the gym isn’t the ideal recovery method, what is?
Passive and Active Recovery
There are two methods of recovery which are known as passive and active recovery.
We’ve touched on passive recovery already – it involves doing little and allowing the body time to recover.
Active recovery meanwhile utilizes physical activity in order to accelerate the recovery process.
Many of you will be able to relate to the feeling of being stiff and sore the day following a hard training session.
Often on these days, you feel stiff immediately but as the day goes on and you increase your physical activity, feelings of stiffness and soreness reduce.
The Benefits of Active Recovery
There are a number of benefits associated with active recovery that can speed up the process and alleviate the byproducts of a hard training session.
Reducing Stiffness and Soreness
It is highly likely that after a heavy training session, you will feel sore and stiff for a few days. Delayed onset muscle soreness (or DOMS) is normal however it can be frustrating and may impact movement.
The issue with passive recovery is that by doing very little, these feelings tend to become amplified and the time taken to fully recover can be extended.
However, by increasing activity levels, blood flow and general circulation increase. This enhanced circulation may help to reduce the feelings of stiffness and soreness (1).
Enhanced Mobility
With strength training, one fitness component that we can often neglect is mobility. As a result, although the muscles strengthen and grow in size, mobility can actually decrease (unless specifically practiced).
Active recovery sessions provide an excellent opportunity to practice mobility drills and improve movement efficiency. Keeping mobile and flexible is essential for performance and injury prevention.
Improving Aerobic Fitness
Performing aerobic exercise regularly is important for those who want to perform at a high level.
Not only will it improve the efficiency of the heart and lungs, it can also have a positive impact on the nervous system as there is a link between the aerobic and parasympathetic nervous system (2).
Therefore, it is often valuable to add an aerobic element into your active recovery sessions.
4 Guidelines for Active Recovery Workouts
There are many considerations to be made when designing an active recovery workout. The following points highlight 4 crucial guidelines to keep in mind during the design process.
1) Keep it Light
If you are to make substantial progress towards your training goal, it is important that you maintain focus on the goal of each and every session.
With active recovery sessions, that means ensuring that the intensity is at the right level. The session is not supposed to be another heavy, hard workout.
For most individuals, light fixed weights, body weight, and resistance bands are more than enough.
The goal of the sessions is to promote recovery through movement and light exercise. Avoid the temptation to start adding heavy weight, it’s not needed.
With each and every exercise, the goal is to make the movement feel as fluid and relaxed as possible. If it doesn’t feel this way, look to reduce the intensity by decreasing the load.
2) Use Compound Exercises and a Full ROM
One of the most critical principles of active recovery sessions is to ensure that a full range of motion is used with each exercise.
The exercises that you choose should be compound exercises; these are simply movements that involve a number of muscles across a range of joints.
Some excellent examples of exercises that you may want to incorporate into these sessions are lunges, squats, and push-ups.
There is very little point in performing isolation exercises during these sessions as the goal is to mobilize as many joints as possible. Isolation exercises only work the muscles around one joint.
In addition, small isolation exercises will not promote blood flow and circulation in the same way that large compound exercises will.
3) Prioritize Key Muscle Groups
There are a number of muscles that can be difficult to isolate and “feel”. The glutes, hamstrings, lats, and abdominals are commonly challenging to activate.
If you are struggling to feel these muscles work during your training, the active recovery sessions give you an opportunity to spend time focussing on them.
One of the best things about concentrating on specific muscle groups is that it will often inhibit problematic muscle groups at the same time.
Two of the most common problem areas are the lower back and hip flexors. “Turning off” these muscles may promote better movement and enhance overall recovery.
4) Select Exercises That Enhance Circulation
Finally, it is vital that exercises which promote blood flow and improve circulation are prioritized as this may promote a faster recovery (3).
Undoubtedly the best method of doing this is through cardiovascular activity. This does not mean high-intensity sprint intervals, rather a lighter, low-impact aerobic session.
If you find that you are having to take prolonged rest periods after any exercise, you are more than likely working too hard.
Example Active Recovery Workouts
The following two active recovery workouts utilize supersets to effectively work all muscle groups of the body and accelerate the recovery process.
Day 1
Superset Exercises
Sets x Reps
Goblet Squat / Arm Bar Series
3 – 4 x 15
Reverse Lunge / Push-Up to Downward Dog
3 – 4 x 15
Half-Kneeling Cable Press / Swiss Ball Crunch
3 – 4 x 15
Day 2
Superset Exercises
Sets x Reps
Counterbalance Squat / Banded Leg Lowering
3 – 4 x 15
Low Cable Split Squat / Push-Up to Single Arm Support
3 – 4 x 15
Half-Kneeling Landmine Press / Russian Twists
3 – 4 x 15
Common Recovery Questions
There are often many questions revolving around active recovery and it’s implementation. This section will answer a number of these common questions.
Can I Perform Circuits Instead of Supersets?
Yes, it is absolutely fine to perform circuits if that is your preference. Many individuals do prefer to work in a circuit and there are definite benefits of doing so.
If you find that you have the space and access to all the equipment then there is absolutely nothing stopping you from completing the workout as a circuit.
However, considering the wide range of equipment that is required for these exercises, it’s likely that you will need a large space which can be problematic in a busy gym.
Do I Need To Lift?
No – you do not have to lift if you don’t want to. Performing only cardio will help to improve blood flow and circulation and therefore can be considered an effective active recovery tool.
For many, cardio can quickly become mindless and mundane. Lifting gives you an opportunity to mix your training up, keep it interesting and maintain motivation levels.
Perhaps you want to focus solely on cardio but are finding it a little boring. Consider changing up your cardio by pushing a lightweight prowler or walking in the swimming pool.
Can I Just Do Some Home-Based Mobility Drills Instead?
Yes – you don’t need to go to the gym in order to perform an active recovery workout.
Performing workouts at home is the perfect tool for when you are short on time, don’t have great access to the gym or simply need to take a day away from the gym.
For these home-based workouts, the recommendation is to select 8-10 warm-up exercises or mobility drills and perform them in a continuous fashion for 20-30 minutes.
How Important is Nutrition and Supplementation for Recovery?
Nutrition is a key component of recovery and another full article could be written on this topic. But briefly, here are a couple of key points in regards to nutrition and optimizing recovery.
Consume Adequate Protein
Protein is the macronutrient that is responsible for repair and regrowth within the body (4). The recommendation for protein intake is between 0.8-1.0 grams of protein per day.
Keep Hydrated
Failing to drink enough water per day can have a negative impact on recovery and performance (5). Look to consume half an ounce of water per pound of bodyweight daily.
Eat Carb-Dense Foods
Carbohydrates will provide the body with energy and therefore should be consumed regularly. Consuming them before and after training can boost performance and enhance recovery.
Final Word
While active recovery sessions may not be as thrilling as heavy lifting days, they can facilitate greater improvements in strength through enhancing movement and recovery times.
As a result, it is imperative that active recovery days are incorporated into your strength training program.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Dupuy, Olivier; Douzi, Wafa; Theurot, Dimitri; Bosquet, Laurent; Dugué, Benoit (April 26, 2018). “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00403. ISSN 1664-042X. PMC 5932411. PMID 29755363.
2-LeBouef, Tyler; Whited, Lacey (2019), “Physiology, Autonomic Nervous System”, StatPearls, StatPearls Publishing, PMID 30860751
3-Borne, Rachel; Hausswirth, Christophe; Bieuzen, François (2017-2). “Relationship Between Blood Flow and Performance Recovery: A Randomized, Placebo-Controlled Study”. International Journal of Sports Physiology and Performance. 12 (2): 152–160. doi:10.1123/ijspp.2015-0779. ISSN 1555-0273. PMID 27139812
4-McGlory, Chris; Devries, Michaela C.; Phillips, Stuart M. (March 1, 2017). “Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling”. Journal of Applied Physiology. 122 (3): 541–548. doi:10.1152/japplphysiol.00613.2016. ISSN 8750-7587. PMC 5401959. PMID 27742803.
5-Ayotte, David; Corcoran, Michael P. (June 4, 2018). “Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training”. Journal of the International Society of Sports Nutrition. 15. doi:10.1186/s12970-018-0230-2. ISSN 1550-2783. PMC 5987390. PMID 29866199.
5 Rules of Building Monstrous Calves
Build Monstrous Calves With These 5 Rules
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow.
Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves.
Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights.
Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes.
Train Them if They Aren’t Sore
A rule of thumb for training calf is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle.
Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intraset stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilding: 3 Awesome Old School Principles to Live By
Train like an old school, natural bodybuilder.
When it comes to natural bodybuilding, the old school players new exactly how to train for the best results. They held to principles that were far more simplistic in order to get the most gains. Before steroids were introduced as an option for bodybuilders, athletes had to train differently.
While there are tons of supplements and even gear to be utilized in the modern age, for a natural athlete looking to keep themselves completely clean, old school bodybuilding theory and practice is definitely the avenue to travel down.
Here are some great principles to live be as a natural bodybuilder looking to make solid, quality gains.
Full Body Workouts
Training splits were handled far differently back in the old days. The major difference was that a bodybuilder aimed to train the entire body in one workout rather than focusing on individual muscle groups on a given day. There was no chest day or back day or leg day. Instead the focus was on training the entire body as a unit.
For the most part bodybuilders trained three times a week with a Monday, Wednesday, and Friday approach to their split. On those days they would target everything from the chest, shoulders, back, legs, and arms, training every muscle group with classic staples like the bench press, squats, barbell rows, and far more.
Perhaps the biggest drawback of this approach is that it could be time consuming meaning a lifter would stay in the gym for extended periods of time. This can be modified these days by either choosing to add an extra day to the process and reducing volume or by simply mixing and matching body parts. Whatever body part is lacking can be doubled up on or trained on every day of the split, while stronger body parts can be trained once or twice a week.
Volume
Speaking of volume, reps and sets in old school bodybuilding were also treated differently. Usually reps and sets were 10×10 (10 reps, 10 sets) on each particular exercise. That kind of volume for each body part meant the muscles were getting absolutely thrashed during every training session. That kind of volume meant the muscles would be taking a great deal of damage in order to adapt and grow.
This immense volume would also increase muscle strength, hormone production, and even bone density. Training in this manner can be punishing which is why you’ll need proper rest in order to prevent your body from breaking down.
Recovery
Which leads us to another ideology, recovery. For those using steroids and other forms of gear, recovery is as simple as one, two, three. For those of us wishing to keep their bodies clean and free of foreign agents, being sure to have a solid recovery day in mind is absolutely paramount.
There’s a reason that the old school bodybuilders trained every other day. If you’re putting yourself through a full body workout then it’s necessary to take those off days and use them to recovery from the thrashing you put your body through the day before. Steroid users have the benefit of recovering fast due to the extra help.
As a natty, the only alternative is resting your body, which means having more down time, but ultimately if your goal is to avoid anabolic substances then this is going to be your best and only option. Exercising patience is ultimately the key to success as a natty.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
A Beginners Guide To The Gym For Beginner Level Gains
Everything you need from this beginner’s guide to the gym.
So, you’re new to the gym and its time to check out a beginner’s guide to the gym. Or you’ve been before and just want a quick refresher course on all things to do in the gym. Walking into a gym for the first time ever, or first time in a long time, can be a daunting task. But you’ve already made the choice, so might as well stay.
Truth is, when you go to the gym no one is watching you. Maybe if you go to a gym bro, muscle head gym where the slogan is superficial at best, then you’ll get stares. But most gyms you’re going to find everyday fitness folks, some quite muscular and others not so much, working out to give themselves a healthier lifestyle and effective gains so they look great for all occasions.
Despite your hesitations, push them aside, you’ve made the choice to go to the gym and get a great workout already so why bother with the nonsense that keeps you away. This beginner’s guide to the gym will give you everything you need to get started so you only see the best gains possible.
Where To Begin
You’ve made the choice to want to work out again, but where to begin. Easy steps to follow for first getting started are:
Set Your Desired Goal
Setting your desired goal is important so you know what you are working towards. Without a goal, you are aimlessly walking around a gym with zero clue what to do. Plus, having a goal gives you something physical to look for so results don’t seem as elusive.
Find A Workout Plan For You
Finding the right workout plan for you can be incredibly daunting. We have many on our site alone that can get you started and continue to beef up those gains as you get more comfortable in the gym. Knowing your goal will help with this step because it will allow you to see what is necessary to see those desired changes take place. Mixing in compound and isolation exercises is important, as well as knowing the proper number of sets and reps. Your training split should reflect the goal you seek.
Find A Comfortable Gym
You want to find a great place to train so you are comfortable with working out. By comfortable we don’t mean lounge chairs and massages. We simply mean a place where you feel you can get a great workout, work hard and grind away, and see serious gains even as a beginner.
Best Tips When In The Weight Room
Once in the weight room, there are some important tips for you to learn as you progress further with your training and this beginner’s guide to the gym has it all.
Learn Proper Form
Proper form cannot be overstated. So many people injure themselves off the bat with too much weight and improper form that is something you absolutely do not want (1). Taking the time to learn the right form and give yourself the best in terms of physical health will only amplify your gains.
Build Mind-Muscle Connection
Building mind-muscle connection is important for this will help reinforce form as well as build muscle (2). When looking to capitalize on those gains, building muscle isn’t about lifting heavy weight. You want your muscles to grow. If your muscles don’t feel work done, it doesn’t matter how much weight you lift.
Use Machines & Free Weights
Machines and free weights are both in the gym for a reason. Use them. Machines will give you stability and weight assistance as you really get serious weight moving, while free weights challenge your balance and overall stability by allowing you to lift freely and work on imbalances as well.
Change Lifestyle
Just because you decided to workout, doesn’t mean you are home free for gains. This requires changing your lifestyle inside and out of the gym including things like diet and supplementation (more on this further down). That shredded aesthetic, for example, happens in the kitchen just as much as the gym and you need to reframe your mindset to allow yourself to thrive.
Move Slow & Be Patient
There is no need to rush anything. Building muscle and slimming down takes times, despite what we actually want. Moving slow and having patience will allow you to enjoy the process of working out as you give yourself time to step away from the stress of everyday life and do something beneficial for yourself.
Best Supplements For Beginners
Supplements are game changers for those who work out and knowing the right supplements to take as a beginner will be super important when it comes to your gains.
Protein Powder
Protein powder can pump you with vital amounts of protein and allow you see gains by maximizing your protein intake. Great for muscle building and recovery, it can also help with weight loss by keeping you more full (3).
BCAAs are a great intra-workout supplement designed to help you push through fatigue, kickstart recovery earlier, and build muscle (4). BCAAs are short for branched chain amino acids and the three of them are leucine, isoleucine, and valine. Plus, this gives you a tasty supplement to drink mid-workout.
Pre-Workout
Pre-workout is that supplement to give you energy and serious muscle pumps to get blood flowing for increased muscle growth and better workouts (5). It is important to look at the caffeine amount in these supplements for that can affect everyone differently and potentially cause some side effects. For beginners, however, don’t hesitate to look into a stim-free pre-workout for no stimulants with the same benefits.
Multivitamin
Everyone should take a multivitamin anyway but especially for those beginners who are new to lifting. Multivitamins will pump you with essential vitamins and minerals so you never suffer a deficiency and can get the most out of your overall health.
Wrap Up
This beginners guide to the gym will hopefully give you a better sense of what to look for when it comes to boosting all your gains. For those new to the gym, well done, you’ve made it. Following these steps can greatly help you get to where you need to be so you see those insane gains, even as a beginner.
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
Hsiang, S.; et al. (1997). “Low back pain (LBP) and lifting technique- A review”. (source)
Calatayud, J.; et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Blomstrand, E.; et al. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Calum Von Moger Shares Latest Physique Update & Home Workout Routine
Been wondering what Calum Von Moger’s workouts look like these days? Now you have your answer.
Calum Von Moger is a bodybuilder and actor, among other professions, with a massive physique and accomplished career. He knows what it takes to be the best, and to compete with the best, and with a massive platform he uses it to inspire others so they too can see great gains.
In an exclusive Generation Iron video release, Calum Von Moger shared his most recent home workout routines, plus updates on his current physique. For those us looking to see great gains and work out like the best, why not look to those athletes like Calum to get great advice. His approach to training is unique and has proved highly effective in his own workouts and for those of us looking to see the same results, look no further than this great workout from Calum himself.
Calum von Moger has also detailed an in-depth bicep workout routine you can employ and you can also check out Calum’s previous home hardcore workout to double up on your bodybuilding motivation.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/09/1990
Profession
Era
Nationality
Bodybuilder, Actor, Entrepreneur, Online Personality
2010
Australian
A Brief Look At Calum Von Moger
Calum Von Moger grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we meant an old warehouse with basic equipment and rusty dumbbells. Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’
His bodybuilding journey began and he quickly started winning shows, building up his reputation and catapulting himself into the spotlight of the bodybuilding community. Despite a few setbacks as a result of injury, Calum showed resilience and overcame those. While his road to recovery was difficult, he returned to training at full capacity and now looks incredible, as the GI Exclusive will show.
Calum Von Moger’s 2022 Physique Progress
Despite gyms being closed nearly worldwide, Calum Von Moger has been able to maintain a monstrous physique with his home workouts. Perhaps there is hope for bodybuilders during this long shutdown after all.
His physique at this point perfectly represents how a bodybuilder should look outside of competition. He’s ripped, but not the totally dehydrated shredded you would expect of a bodybuilder a few days out from a competition. Bodybuilding is all about cycling and making sure you hit the sweet spot of your peak physique right when a show is about to come. Clearly, Calum understands that, and is able to keep himself in good shape while preserving his best physique for when he really needs it.
It appears Calum hasn’t lost any gains despite being stuck at home, which is a difficult feat to accomplish. Only time will tell what he can achieve once he’s finally able to return to the stage. If his history is any indication, there are a lot more wins in the future for Calum Von Moger.
Here’s How To Train Like Calum
But Calum isn’t the only one stuck at home. We all are in the same boat until this global crisis ends. If Calum’s home workout videos are inspiring you, maybe now is the best time to start training like Calum himself. You can check out his workout training membership program right here, featuring a wide variety of training plans customized by Calum Von Moger himself.
As you can probably tell from the brief update he shared, Calum von Moger has been keeping up with his fitness at home and shows no signs of letting his physique waste away in quarantine.
Probably the most interesting fact he shared is that he warms up before his workout with 30 reps of dips before heading straight into some powerful bicep curls.
Warming up is definitely an essential if you’re serious about gaining huge mass, doing a light workout to activate your muscles (and help them metabolize better!) before a longer, more strenuous workout is a must.
You can also get an inside look into Calum Von Moger’s life in the feature documentary Calum Von Moger: Unbroken. Click here or the banner below to stream or download today!
Wrap Up
Calum Von Moger looks amazing and despite the recent world events, he hasn’t let that stop him or slow him down. With the right approach and attitude, Calum has been to keep us his massive and shredded physique to always be ready for competition time. His physique is one to envy but is attainable for you as well if you keep to all your goals. Check out Calum’s workout and see those results you want most.
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 Calum Von Moger
How To Build Tree Trunk Legs For Serious Growth
Build tree trunk legs with these exercises for only the best gains.
Whether for functional or more sport specific needs, building tree trunk legs can be of great assistance when it comes to boosting overall gains. We’ve all seen those guys in the gym with those twig-like legs, barely able to squat. Don’t knock them for squatting, good on them for doing it. But they don’t work out their legs enough to even earn the ability to lift big weight. And it shows. Legs are important for sport as well as everyday activities and to neglect them can be a terrible disservice.
While we all love to build those vanity muscles and make our upper bodies pop out of our shirts, a solid set of legs can round out a massive physique for the better and give us the best chance at seeing real success. With the right exercises, our workouts can be fun and engaging so we don’t get bored of doing the same old leg exercises with minimal gains.
Let’s jump into this and see how best to build those tree trunk legs. The right exercises can catapult you into the right mindset to keep you working at it and feel as though you are putting together an absolutely massive and shredded physique.
Benefits Of Massive Legs
Our legs matter and whether or not you have tree trunks is beside the point. Having strong legs can work for your benefit in a number of ways including:
Lower risk of injury by having a strong and stable lower half.
Increase endurance capacity to go for longer sessions.
Boost power and explosivity for sport specific movements (1).
Add to your physique so it rounds itself out nicely.
Best Exercises For Tree Trunk Legs
Knowing the best exercises to perform for those tree trunk legs can be of great assistance to you as you seek to build that massive and shredded physique. Let’s take a look at some amazing leg exercises below:
Romanian Deadlift
The Romanian deadlift is a functional movement and nice variation of the deadlift and will improve balance, stability, and power while working your posterior chain nicely. Giving your hamstrings some great work, this can round out your legs to see effective growth take place (2).
Rowing Machine
A great cardio workout, the rowing machine works many muscles in your body. As a sport driven by the pushing motion, your legs take the majority of the load, therefore increasing strength and size. A low-impact workout to burn calories and build endurance, this works your legs to effective tree trunk size.
Goblet Squat
The goblet squat works to improve overall strength and mobility while establishing squatting efficiency. This is perfect for building muscle as it can be performed with your bodyweight, dumbbells, or kettlebells. For those avoiding the traditional barbell squat, this is a nice variation to still see tree trunk-like gains.
Calf Jumps
Calf jumps are a great plyometric exercise to improve strength and explosiveness. The ability for the calf muscle to absorb force with the continued movement allows the muscle to wear down and fatigue, thus offering the chance for maximal growth to take place. Plus, you get that heart rate going for nice cardio work.
Lunges
A great lower body exercise, lunges consist of many variations to work your leg muscles, and those surrounding muscles, differently. Able to increase strength and size, while also building balance and stability for support, you promote efficient gains and give yourself that extra boost when it comes to seeing those tree trunk legs take shape (3).
Sissy Squats
A bodyweight exercise targeting the lower thigh area, sissy squats are an uncommon but highly effective muscle building exercise. With proper form and a real level of resistance, what you get is a serious lower body brutalizer to force those muscles to grow. Form is key, however, for this exercise can be a taxing on those joints given its unusual movement.
Mountain Climbers
Mountain climbers are a great HIIT exercise designed to increase strength, cardio, and core strength. It will also boost leg growth as a result of the fast-paced movement and necessary action of the legs to complete an effective exercise. This is considered a total body workout with cardio and endurance elements, but your legs will feel a burn and they will build muscle.
Jump Rope
For bodybuilders and other athletes looking to increase their aerobic capacity while also building muscle, jumping rope is exactly what you need. A versatile and convenient exercise, all you need is the jump rope and you can do this anywhere and at anytime. Great for weight loss and endurance, what this does is increase those leg muscles to promote strength and power for all things gains (4).
Pistol Squats
Pistol squats is one of the most effective unilateral exercises that can be performed for strengthening your legs, mobilizing joints, and improving overall squat mechanics. By recruiting more muscles, you can accelerate strength and improve all areas of the movement.
Skater Squats
Another great unilateral exercise, skater squats can enhance strength and work to generate more power from each leg. A good variation of the pistol squat, this gets you moving and can be less taxing on your knees, while still offering the ability for muscle and those tree trunk legs.
Wrap Up
Building those tree trunk legs can be challenging but not impossible. With the right exercise and proper approach to training, you can better tackle any and all of those wants and needs to build those massive legs. Strong legs can give us the ability to stay grounded, more stable, and perform better for sport specific and functional movements. The right exercises can make or break your gains and give you those tree trunk legs you want most so give some of these exercises a try, place them into your leg day routine, and watch those gains take off.
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
Bean, J.; et al. (2003). “A Comparison of Leg Power and Leg Strength Within the InCHIANTI Study: Which Influences Mobility More?”. (source)
Fisher, J.; et al. (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
Jonhagen, S.; et al. (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Ozer, D.; et al. (2011). “The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players”. (source)
How The Burpee Pull-Up Boosts Heart Rate & Strength
See how the burpee pull-up is an all-around amazing exercise.
When it comes to seeing huge gains, exercises like the burpee pull-up can work both those strength goals and endurance ones to give you a well-rounded and seriously effective exercise. Building strength while also working to boost endurance can be challenging but it is absolutely possible.
We all know the burpee and we all know the pull-up but put these two together and the result is something else. With the right guidance and ability to grind in the gym, having a workout like this in your routine will only skyrocket your gains.
The burpee is one of those exercises some try and avoid like the plague. Maybe the same goes for the pull-up. But at the end of the day, to neglect these two exercises is only a disservice to us and our gains, for what they can really do is allow for serious muscle building with the right approach to cardio work. Too often do we neglect cardio work and chalk it up to just lifting. We need both and this exercise is able to provide us with both.
Let’s dive right into this and see what makes this exercise so great. From what it is, to muscle worked, the many benefits of it, and how best to perform it, you will have a complete guide into this exercise to place in your routine for any occasion. Plus, the gains you will see to strength and endurance are hard to match with other exercises.
What Is The Burpee Pull-Up?
This exercise combines the movement of a burpee with that of a pull-up to provide for an effective worthwhile exercise in any routine. What you will find is that this total body workout can fire up your muscles so they grow and so you build that valuable aerobic capacity.
It is important to perform this workout safely and to follow strict technique to avoid injury, but once you get going, there will be no turning back. The nice part is all you need is a pull up bar.
Muscles Worked
When it comes to muscles worked, the burpee will work a host of muscles. Those lower body muscles include your quads, hamstrings, and glutes and will require those muscles for power and explosivity. Your upper body muscles worked include erector spinae, triceps, pecs, shoulders, and core, as you need a solid core to stay as engaged as possible.
For the pull-up portion of this lift, you will see work done in your triceps, biceps, shoulders, and core, but primarily in your lats. Pull-ups are a great lat builder and can really give you the best when it comes to all things gains.
Benefits Of The Burpee Pull-Up
The benefits of combining the burpee with the pull-up are hard to ignore and can greatly affect all areas of your gains. The power and explosiveness of the burpee in tandem with the strength and development builder of the pull-up will only enhance all your gains for the better so you see the best results possible. Benefits of this exercise include:
Great strength builder: As an exercise to work many muscles, and till failure, you get a nice strength builder to see great gains to all your muscle building goals (1).
Increase in endurance: Building endurance and aerobic capacity is something to consider for this will enhance those strength building goals while also taking your endurance to the next level.
Calorie burner: Shed calories as a result of the high-intensity movement to aid in weight loss and those fat loss goals (2).
Enhance power and explosiveness: The movement requires you to be explosive and to use real power to get off the ground. By enhancing this part of the exercise, you work for more power when it comes to certain sport specific movements (3).
Total body workout: Give yourself a great total body exercise to feel good about your workout.
Plenty of variations for each portion: Both the burpee and pull-up portions have great alternatives to mix up your workout and add to your workout plan.
Promotes posture: Building strength and keeping your body aligned will promote better posture for athletic movements and everyday life.
Builds grip strength: Building grip strength is important and this will work to do so with the pull-up portion of the exercise (4).
How To Perform It With A Pull Up Bar & Push-Up Position
Here are the steps for performing the burpee pull-up:
Your starting position is in a squat position with feet shoulder width apart and feet forwards. Explode off the ground and as you land, go into a push up position.
Once here, perform a push-up so your chest touches the ground and explode back onto your feet.
Jump up and grab the pull-up bar with an overhand grip, engage your core, and perform a pull-up movement, with your feet hanging.
With a controlled motion, bring yourself back to the ground and set yourself back up in a push-up position, before performing a push-up, then coming back to the squat position with feet shoulder width apart.
Repeat for your desired number of sets and reps aiming for perfect form before rest.
Alternatives To Burpees & Pull-Ups
When it comes to alternative exercises and mixing in variations, finding exercise to replace this can be challenging. However, there are exercises that will separately replace the burpee and the pull-up. We wanted to share a few with you so you can better tackle those workout goals to only see the best gains possible.
Alternatives of the burpee will still give you the ability to get your heart rate going to get some cardio work while also boosting strength. These exercises include:
Alternatives of the pull-up will build strength and overall lat development while also working other muscles in your upper body. These exercises include:
Wrap Up
This is a great exercise to see effective gains and will really enhance all areas of your strength and endurance needs. With the right approach, you can increase your gains for the better and provide for only the best out of two effective exercises put into one. The benefits are hard to ignore so place this into your routine today and watch your gains take off.
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
Ronai, P.; et al. (2014). “The Pull-up”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Haff, G.; et al. (2012). “Training Principles for Power”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
The Beginners Guide To Lean Bulking For Effective Gains
How best to kickstart your lean bulking goals if it’s your first time.
For those looking into lean bulking, you have come to the right place. Lean bulking is a great way to see serious gains while allowing yourself the opportunity to set yourself up and live a healthy lifestyle all while building muscle. Bulking has taken on a life of its own but with the right approach, it isn’t as hard as it may seem.
In opposition to dirty bulking, lean bulking, often referred to as clean bulking, is a great way to set yourself for success down the line. Watching calories, eating whole foods, and prioritizing supplementation has its perks for putting on efficient gains and allowing yourself to thrive inside and out of the gym. By knowing how best to approach a clean bulk, you will set yourself up for only the best gains.
Let’s jump into this Beginners Guide For Lean Bulking and see what makes this such an effective way to build muscle. Knowing what it is and how best to approach it when it comes to training, nutrition, and supplementation will better prepare you for whatever comes your way as you look to get as massive as possibly while being as healthy as possible.
What Is Lean Bulking?
Lean bulking is when you try to gain as much muscle with as little fat as possible. This is where your protein intake would be increased and both fat and carbs are typically quite reduced. The foods involved with lean bulking are clean and can come from things like lean meats, fish, fruits, vegetables, and whole grains. The key is to watch your caloric intake and to avoid sugar, as this can have an effect on your muscle building.
To contrast lean bulking, looking at something like dirty bulking is an easy opposing viewpoint when it comes to a bulk. Dirty bulking focuses on quantity of food and is less about a ratio of macronutrients and more about overall calorie count. Overall, lean bulking is a much better option for not only do you put health above all else, but you allow yourself to see more effective gains.
How To Prioritize…
Training
When it comes to training during a lean bulk, you need to follow a plan that supports muscle growth while also accelerates fat loss. Resistance training will put an emphasis on muscle growth and allow for only the best gains to unfold (1). By focusing on building muscle directly, you give yourself a better chance at changing your physique and turning fat into muscle.
High-intensity interval training (HIIT) is another great approach for this high-intensity style workout will get your heart rate going to burn calories while also building muscle to see gains (2). Longer forms of cardio can be mixed in here and there but know that the more cardio you do, the hungrier you may feel so sticking to weightlifting with efficient cardio is the way to go.
Nutrition
For nutrition, ensuring only whole foods is imperative as you look to see only the best gains. Foods like lean meat, fish, and some red meat can give you optimal levels of protein. Whole grains are perfect carb sources for energy and leafy green vegetables, as well as those with color can greatly affect your gains for the better. Avoiding sugar and artificial additives is also important for these can limit muscle growth and stunt fat loss.
Supplementation
The key to a clean bulk is the right supplements. Working with only the best supplements can give you that edge so you never have to suffer from any deficiencies or sacrifice gains. Key supplements like pre-workouts, fat burners, BCAAs, and protein powders can raise your workouts to the next level and give you the exact gains you are looking for.
Protein powders are a great way to get ample amounts of protein into your diet and mix well with water, another beverage of choice, or in a protein shake. You can also mix with oats or other foods to ensure your protein limit is to the max. Protein powders will increase muscle growth, help with recovery and aid in weight loss (3). For those wanting a great option, Enhanced Whey Protein Isolate is that protein supplement to enhance your gains to new heights.
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Lean Bulking Tips & Tricks
In order to have an effective lean bulk, here are a few tips and tricks to keep you going when things get tough:
1. It Will Take Time
A lean bulk will take some time so stay on course, write what you need to down, and give yourself the best chance at seeing success.
2. Calories Are Huge
Your caloric intake is very important here and can make or break a lean bulk. Keeping tabs on the amount of calories you need in a day and how many you consume will help you with honest and helpful records.
3. Supplements
Find the right supplements for you can stick to them. They will help you greatly as you look to see those gains you want most.
4. Don’t Neglect Cardio
While lifting is essential, don’t neglect some cardio which can greatly help you with shedding calories and ultimately losing fat. Remember, HIIT workouts are great ways to get in cardio while also building muscle.
5. Keep Goals Realistic
So often when we set goals, we start to reach for the stars. Remember that these things take time and going with the flow and allowing yourself to hit little victories along the way is a great way to see gains.
Wrap Up
This beginners guide to lean bulking will give you everything you need to see serious gains. A lean bulk is an essential way to see growth and one that is safe, healthy, and effective at that. Following the right tips can be of great assistance and give yourself the benefit of the doubt as you work hard and stick to the right lean bulking plan.
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
Westcott, Q. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)