Tag: FITNESS
Gym Crush – Karina Elle
Images courtesy of Instagram @karinaelle
Kariana Elle is a true Cali girl who loves the beach and gym life. Elle is a former competitive cheerleader and a cross country runner. After college, Karina devoted most of her free time to fitness and started competing in bikini shows.
The half Vietnamese – half-French beauty is a fitness model, a personal trainer and was named the most “in-demand” fitness model by a popular magazine in 2014. Elle won the World Fitness Federation Pro Bikini Championship amongst many others.
Hotness Overload – Karina Elle
While attending the University of Florida, cheerleading and cross country running was replaced by being a part-time group fitness instructor. For Karina, the transition from cheerleading to fitness came naturally as she liked her fitness instructor job so much.
Karina isn’t your average fitness girl who is always on the lookout for the right lighting for the perfect booty shots. Elle is comfortable sweating and having messy hair as she goes about doing her thing.
Squat Rack is the Altar
Elle likes to squat heavy and can put many men to shame with the depth and form of her squats. Karina prefers using heavy weights as it helps in fully engaging all her muscle fibers and maximizes muscle growth.
After winning the overall title in her first bikini show, Karina started modeling for the top agencies in the country. Elle has featured in several minor TV commercials, has been featured on the cover of one of the most renowned magazines in Singapore in 2013, and she achieved all this at the age of 26.
Get the Best of Everything
The 5’11” internet fitness celebrity is into yoga and can turn the world into her yoga mat. Karina says her addiction to endorphins which she gets after a good workout helps her stay motivated to hit the gym and be in shape.
Elle is a Gym Shark athlete who is always making a style statement in and out of the gym. Karina doesn’t hold herself back from having some fun while she’s working out. Follow her on Instagram to keep up with her.
Karina has one of the most chiseled midriffs on a female fitness model. Her washboard abs are the proof she loves to stay in top shape throughout the year. Although Karina sticks to her healthy diet, she likes to have a juicy hamburger and french fries once in a while.
Bikinis are Life
Elle undoubtedly has one of the most exotic wardrobes with some of the most beautiful bikinis you’ll ever see. Her pictures will glue you to your phone and you’ll find yourself scrolling through her timeline for hours.
Karina loves taking her workouts outdoors. Elle often does her cardio and bodyweight workouts in the wild. She is the perfect example you should never miss a workout even if there are no gyms around you. Make the world your gym.
Karina trains at the Mecca of Bodybuilding, Gold’s Gym in Venice, California. Her impeccable physique is the result of using every machine in the gym from the free weights to the cardio equipment.
What do you think about Karina’s abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
5 Big Rocks of A Fit Life
Foundation of A Fit Life
Most people never see results in the gym because they have been lied to, and they have been doing things incorrectly. Gym bros mislead unsuspecting people into following useless programs that get them nowhere.
If you can’t see any progress or have hit a plateau, this article is for you. We’ll be decoding five things you’ll need to get right if you want to see perpetual gains. Read the article carefully and assess which of the five areas you lack and need to improve in.
Training
Today, many people don’t see any results because they rely too much on their diet while undermining the importance of their training program. If your body gets used to your training routine, your progress will stall.
You need to be shocking your muscles in every workout. Using advanced training principles like supersets, drop sets, intraset stretching, BFR training are incredibly effective ways of taking your gains to the next level.
Nutrition
Even though people are better aware of the importance of the right diet, they make fatal mistakes while designing their nutrition program. People have been misled into believing that eating fats makes them fat, and consuming carbs won’t let them shed weight.
Consuming the macronutrients (carbs, proteins, and fats) in the right proportions is a must if you want to see results. Getting professional help in building your diet plan can help you save time, money and hard work.
Recovery
Contrary to what many people believe, you break down muscles in the gym, and they only grow back bigger and stronger when you’re resting. If you feel sore even after three days of a workout, you need to improve your recovery program.
Supplements are fantastic recovering tools and should be a part of every serious lifer’s routine. Make sure you’re sleeping for at least 6-8 hours every night and are stretching, foam rolling regularly.
Consistency
Consistency is key when it comes to living the fit life and crafting your dream physique in the process. If you’re one of the people who can only hit the gym twice a week, save yourself the trouble of signing up for a gym membership.
Consistency isn’t limited to training. You can’t afford to miss a single recovery session or meal. The day you fall off the consistency train, you give up the right to complain about not seeing any progress.
Fun
Most people quit the fit lifestyle because they find it boring. This might come to you as a surprise, but you don’t have to jump onto a treadmill every day if your goal is to lose body fat.
You could sign-up for dance, swimming, MMA classes or any other physical sport to keep things interesting. Find a sport which you’re interested in learning about because curiosity and fun are great consistency enabler.
Who is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Bodyweight Exercises to Build a Ripped Chest
Build a Shredded Chest with these Bodyweight Exercises
A broad and muscular chest has been the symbol of masculinity for a long time. Most people think benching heavy weights is the only way to build a chiseled chest. This is as far away from the truth as it can be.
Your body doesn’t know how much weight you’ve loaded onto the bar. All it knows is the amount of muscle fiber recruitment and tension placed upon it. Calisthenics athletes are a great example of using your own bodyweight to build a ripped chest.
Parallel Bar Dips
Parallel bar dips are a bad-ass exercise and will fill up your pecs with blood and lactic acid. We prefer the parallel bar dips over the bench dips as your lower body weight adds resistance in the bar dips whereas the bench dips take it off.
While performing the parallel bar dips make sure you bend forward a little as it will put more tension on your pectoral muscles and will eliminate the recruitment of the triceps. Maintaining a full range of motion in the bodyweight exercises is critical for the development of the muscles.
Barbell Rollout Flyes
Barbell rollout flyes aren’t for the faint-hearted. The rollout flyes are for the advanced lifters and include the use of a couple of barbells and weight plates. Don’t worry, you won’t have to lift any of it.
Get into the push-up position and place a barbell at each side, so one end of the barbells are next to your feet and the other is next to your shoulders. Grab the barbells at the start of the grip area and push them apart so your chest is almost touching the floor. Pull the barbells to the starting position where they should be under your shoulders and squeeze your pecs.
Push-Ups (Different Variations)
There are enough pushup variations that you can try a new one in every workout for months. Pushups are one of the basic functional exercises and are one of the first exercises people learn to perform.
You can perform the incline pushups if you want to train your upper pecs, decline pushups for the lower chest, normal pushups for the middle and overall chest mass. Advance forms include superman pushups, clap pushups, one-hand pushups etc.
Resistance Bands or TRX Flyes/Presses
TRX and resistance band flyes and presses are isolation exercises which can target the pecs from specific angles. Resistance bands are incredibly portable and can be taken along in a backpack or a suitcase while you’re traveling.
You can decrease the resistance on the bands by holding them close to the bottom or add resistance by grabbing the bands farther away from the ends. Tie the bands to a straight pole or hang them from a bar near the ceiling if you don’t have an access to a gym.
Isometric Exercises
Isometric exercises are one of the most underutilized exercises and don’t get their fair share of credit when it comes to building muscle mass and definition. The isometric exercises are a great way of building a mind-muscle connection. If done at the end of a workout isometric exercises can give you a muscle-ripping pump.
Isometric exercises are a type of strength training in which the joint angle and muscle length don’t change during contraction. Isometrics are done in static positions, rather than being dynamic through a range of motion.
Which is your favorite bodyweight chest exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
This is How Your Training Should Change as You Get Advanced
How to Take Your Workouts to the Next Level
Sticking with the same training program for a long time is a sure shot way of hitting a plateau and stalling your gains. To get the most out of your workouts, your training techniques should develop and advance with you.
Improving your physique with every passing year is a constant quest for which you’ll have to work hard. Shocking your muscles is the only way to make them grow. If you follow the same training program in every workout, your muscles can get used to them and will refuse to grow.
Advanced Training Techniques
Advanced training techniques like the super, drop, giant, rest-pause sets, forces, cheat, 21 reps are a great way to shock your muscles and force them into growing. As you get advanced, you’ll have to be on the lookout for how to make your workouts harder.
Bodybuilders are always chasing the pump and you should be willing to leave your comfort zone and try new things. Changing the rep tempos and increasing the time under tension can do wonders for your muscle growth.
New Training Equipment
Use of new training equipment can be instrumental in sparking new muscle growth. Using an arm blaster, fat grips for your arm workouts, elastic bands for supersets or adding resistance, or using assistance tools like slingshots, knee, elbow sleeves can take your workouts to a whole new level.
If you have been working out at the same gym for a year or two, your body might get familiar with the machines. Changing gyms can help ignite muscle gains as the ergonomics of the machines will be new for your body.
Change Training Splits
Switching up your training days can be a good idea. If you train your chest on the international chest day, i.e. Monday, move it to the end of the week. Doing this can keep your muscles guessing.
You could also train two muscles groups in a single workout. Training two muscles in a single day allow you to train one muscle group twice a week which is a great way of bringing up lagging muscles.
Start a New Training Program
You’ll know your body is adapting to your training program when you stop getting a pump and see no positive changes in your muscles. Every training program intends to develop your muscles by following certain principles.
You can’t follow the same training program for building muscle, losing fat or toning your muscles and expect to see results. Make sure you don’t jump the gun and start an advanced program if you’re a beginner.
Time
As you advance in your training, the time you spend in the gym shouldn’t increase. Most people think spending more time training will get them better results. Your muscles don’t grow while you’re working out, they develop when you’re resting and are following a diet.
Incorporate advanced training techniques and make your workouts more intense so you can get a lot done in one hour at the gym. After the one hour mark, the time you spend in the gym will be inversely proportional to the effectiveness of your workout. Most people will do better by keeping their workouts short, intense and explosive.
When did you start training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Female Fitness Athletes You Need To Follow on Instagram
Follow These Female Fitness Athletes on Instagram
Beautiful women are one of the biggest reasons for Instagram’s loyal user base. Many people check Instagram every once in a while just to see if their favorite chick has posted a new picture.
Female fitness athletes are much more than pretty faces. Fit chicks give out training, nutrition and lifestyle tips which can help women and men alike. These girls have also built a brand out of their Instagram accounts.
Paige Hathaway
Paige Hathaway is one of the prettiest girls on this list and arguably in the entire fitness industry. Hathaway is dedicated to helping people improves their physiques and runs a monthly transformation challenge to motivate them.
Ana Cheri
Ana Cheri is a Playboy Playmate turned fit chick. Cheri owns a gym with her husband and a swimwear brand. If you love women with an hourglass physique, following Ana on Instagram will be the best thing you’ll do today.
Michelle Lewin
Michelle Lewin has been on the fitness scene for a long time and is one of the most recognized personalities. Lewin doesn’t limit her workouts to the gym, and you can see her working out in the wild.
Alice Matos
Alice Matos is much more than a pretty face and a shredded physique. This Brazillian beauty has an entrepreneurial side and has turned her clothing brand into a global fashion label.
Courtney King
Courtney King is a 2X Ms. Bikini Olympia and knows her training well. King is complete wife material with some serious cooking skills. Courtney shares much more than belfies and will make you fall in love with her adorable self.
Ashley Horner
Ashley Horner is badass and her workouts are a proof of it. Horner is also the only mommy on this list. Ashley is a transformation expert and is a must follow for anyone looking to shake things up.
Nikki Blackketter
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A CHRISTMAS MIRACLE, I’m finally allowed to spill the beans on Nikki B Season 2 X @gymshark !!! We had SO much fun making this collection, it has a lot of elements from my first round, plus some more fun/lifestyle elements as well, which I’ll reveal very, very soon. ??? HOPE YALL ARE AS EXCITED AS I AM, bc we launching with a HUGE pop-up shop in Los Angeles, (third street promenade), January 6th & 7th!!! My heart is literally pounding typing this because I am filled with so much excitement and anticipation and I’ve been waiting SO LONG to tell you guys, haha. Please COME SEE ME there and grab some of the new swaggggg!!! LOVE YOU GAHHHHHHHHH #okayimdone #capslockneedstoberemovedfromme #swipeforthesneakpeeks #andthereswaymore #gonnabebest2018kickoffever #HYPENESSISTOOREAL #pineapplelife #NikkiBSeason2 *oh it’ll be available online sometime after pop-up, date not set yet
A post shared by Nikki Blackketter (@nikkiblackketter) on Dec 5, 2017 at 10:37am PST
Nikki Blackketter is a YouTuber with devoted followers. Blackketter is a Gymshark sponsored athlete and has 1.7 million followers on Instagram. Nikki is very honest with her followers and doesn’t hide anything.
Jen Selter
Jen Selter shook up the world with her belfies. Selter arguably has one of the best butts ? on Instagram and you’re missing out if you’re not already following her. Jen has made several television appearances promoting fitness.
Brooke Ence
Ence is the most shredded fitness athlete on this list. Brooke’s physique can put many serious lifters to shame. Ence is a CrossFitter and makes appearances as an Amazon warrior in the hit Wonder Women franchise.
Anllela Sagra
Anllela is a Colombian beauty with washboard abs. Sagra’s captivating face and physique can keep you hooked on her Instagram feed. Anllela frequently shares videos, pictures, and tips from her workouts.
Who is your favorite female fitness athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Instagram and Twitter.
*Images courtesy of Instagram
How To Maximize Growth By Training Twice A Day
Training twice a day can be grueling, but there are ways to ensure you are maximizing your growth.
There could be any number of reasons you train twice a day. For many sports, training twice a day is nothing unusual, for a lighter session may be matched with a more intense one. Often times, for endurance sports, there’s a lift thrown in the mix as well. But some people may find they are more productive if they work out twice a day and it has become a staple in their routine. Whatever your reason may be, training twice a day can take it’s toll and its important to know the proper steps to take in order to maximize growth as effectively as possible.
For those who love the gym and find two a days enjoyable, that’s great and keep going. But for those bodybuilders who are in competition prep, the reason you would train twice a day is for added frequency. The more time you train effectively, the more you get out of your training and into your performance. With all this being said, it relies on you taking the best care of yourself when it comes to nutrition and recovery, so don’t be impulsive about this. It requires a well-thought out plan of attack to succeed.
Let’s take a look at what training twice a day means for us and exactly what it entails. The benefits and drawbacks are good to know, as well as helpful tips and tricks that get us to where we want to be so we maximize our growth as effectively as possible.
What Are The Benefits Of Training Twice A Day?
When it comes to training twice a day, the benefit, as said before, is frequency. The more time you are in the gym, the more you get out of your training, leading to those gains we desire most. This will work to increase training volume and keep you moving as you look to accelerate not only muscle growth, but also performance gains and results (1). This offers you a way to really optimize not only your time, but personal output so you don’t succumb to overtraining but still ride the fine line that all elite athletes do.
How About The Drawbacks
Some potential drawbacks to training twice a day can result from a lack of care for your body in terms of supplementation, nutrition, and recovery. You can run the risk of overtraining which occurs when we don’t allow ourselves enough recovery time between sessions.
As a result of that heavy load we put on by the continued stress and strain of these big lifts, it can be challenging to gauge just how far to push ourselves. Some signs of overtraining are high heart rate, fatigue, decreased appetite, and a real exertion to get through even a simple workout. If we don’t take care of ourselves when it comes to training and overtraining, we also run the risk of injury which would keep us out longer than we want (2).
Tips For Those Training Twice A Day
For those who enjoy training twice a day, or feel it is a necessity, here are some helpful tips to get you on your way to avoid overtraining and really tackle those grueling workouts as effectively as possible.
Strategic Plan
Going into these training days, it is vital to have a strategic plan. You won’t be able to max bench press in the morning and then max deadlift and squat in the afternoon. This is where that careful planning comes into play and you must be diligent with how you structure your day. Something like a heavy chest day in the morning and a lighter shoulder day in the afternoon would work well. If you want to go heavy on both, try and work totally different muscle groups to not cause fatigue through overlap.
Get Enough Fuel
Fuel is more than important on any day, let alone a day where you work out twice. Making sure you get adequate amounts of protein, carbs, and fats into your body will ensure a solid macronutrient balance, as well as offering you the chance at absorbing those essentials micronutrients as well (3). Take the time in between workouts to really fuel up and get the right nutrients into your body.
Check out our list of the Best Protein Supplements for amazing protein products!
Proper Hydration
We all know hydration is key and easy to neglect. Make sure you drink enough water, but also any drink that may contain electrolytes and all the good stuff you want and need most. Staying hydrated not only keeps you feeling great overall since it will work as a fatigue buster, but proper hydration can lead to a solid fluid balance, increased muscle fuel, maintained caloric control, and will give you clarity and focus for productivity (4). Don’t sell yourself short and under hydrate, especially when training twice a day.
Stretch
Stretching is one of the more common things we don’t put enough effort in, or just skip completely. Stretching and finding a good routine will benefit in all three phases of your workout: before, during, and after. Before it is great to do some dynamic stretching to really get those muscles primed and ready to go.
After, when the muscles are filled with lactic acid and blood, stretching can work to eliminate toxins for decreased soreness and increase the potential for muscle fiber growth. Arguably, the best time to stretch is during your workout. Stretching in between sets expands the fascia and pulls the connective tissues and muscle apart which works to separate the muscles and provide for definition.
Wrap Up
For those who train twice a day, there are important steps to take so you don’t fall victim to overtraining and excessive fatigue. As an elite athlete, you know your body and it will tell you what it needs. Continue to thrive and grind away in the gym and strategically work to maximize muscle growth during these long training days so your performance is unstoppable.
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
Hansen, Anne K.; Fischer, Christian P.; Plomgaard, Peter; Andersen, Jesper L.; et al. (2005). “Skeletal muscle adaptation: training twice every second day vs. training once daily”. (source)
Kellmann, M. (2010). “Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Shirreffs, S. M. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Best Ways To Kick Off Your New Year’s Fat Loss For Gains
Start the new year right with the best approach to fat loss.
It’s that time again. New year, new you, right? So often is the new year a time to restart, give ourselves a chance to reset, and launch into a whole new set of goals we think are worth pursuing. Knowing the best ways to kick off your New Year’s fat loss can be massive, for fat loss seems to be a common goal amongst many of us. Maybe you ate a bit too much this past year, or with everything going on you let the diet slip. Fear not, for there are easy and effective ways to ensure your gains continue without a hitch.
Why fat loss matters isn’t solely to look good and have a shredded aesthetic. Sure, for those of us bodybuilders, we can’t afford to have that additional fat lurking around. But what about the average fitness folks, the ones who aren’t counting every calorie, every rep, and every ounce of fat they have put on? With the right approach for them, it is more than possible to see the gains you want most while losing fat and only giving yourself the best chance at physique success.
Let’s jump into the best ways to kick off your fat loss goals to start the new year so you will have a better understanding of just what to do. With the right approach just around the corner, all of the fears and potential insecurities can be solved with no problem at all. Fat loss may be challenging but it is not impossible through taking the right steps.
Best Ways To Kick Off New Year’s Fat Loss
Through each of these steps, you will have a better understanding of just how to lose fat and work towards a leaner, more shredded aesthetic. Losing fat can be hard, but it can also be fun as you see great progress, only leading to bigger and better gains.
Set Realistic Goals
The worst thing we can do for ourselves is to set goals that are out of the range of possibility. We want to make sure the goals we set are realistic and can work for your benefit by not discouraging you, but by empowering you to continue further. Starting small is a great way to see little victories to ultimately win the larger battle.
Don’t Buy Into Quick Weight Loss Schemes
So many people and websites will tout the quick weight loss scheme. You know the one. Lose 50 lbs. in a week. That just doesn’t work and is simply not healthy. Losing weight is a process and those quick weight loss schemes may work for a day or two, but there is no foundation to stand on. Losing fat in the healthiest of ways is what is needed to see effective change.
Eat Slower & More Controlled
We love to eat fast and for some reason find it enjoyable to mow down our plate and not actually enjoy our food. Eating slower will limit the number of portions you consume and actually allow you to enjoy what you are eating, giving you that increased sense of satiety (1). Letting your stomach rest before getting more will be a great way to actually see if you want more.
Up The Protein For Gains
Protein is imperative for not only muscle growth, but also fat loss. By staying full, you limit the amount of snacking and work to kill those unwanted cravings. By putting adequate amounts of protein into your body, you are able to build gains while also working on losing as much fat as possible (2).
HIIT Workouts For Calorie Burn
High intensity interval workouts work to promote fat loss and change your body composition by increasing your heart rate and combining endurance work with strength work. By burning more calories, you increase your metabolic rate and will start to use those fat stores for energy, thus taking inches off. Plus, by building muscle, you start to avoid catabolism and get the most out of a seriously effective workout (3).
Resistance Training For Added Muscle Mass
Through resistance training, you will better build lean muscle, thus taking that fat and turning it into muscle. The increased demand for energy will also pull from stores to constantly take fat away for the best results. Through compound exercises in particular, you will start to see great gains through multi joint movements, thus giving you the benefit of fat loss with more calories needed (4).
Find A Quality Gym Or Up Your Home Gym
Definitely finding a quality gym is key and can work wonders for your gains. Since gym memberships can get expensive, beefing up your home gym with kettlebells, dumbbells, barbells, and more can be a great way to ensure gains in the comfort of your own home.
Best Supplements For New Year’s Fat Loss
While the above tips are great for seeing fat loss to tackle those goals, supplements can also be of great help and will most certainly give you what you need to see great fat loss. Through diet and training, fat loss will occur, but think of supplements as those little boosts to give you a helping hand. Of course, a fat burner is a great supplement to kickstart your metabolism, used stored fat for energy and work for appetite suppression. Also, CLA supplements are interesting and some people love taking CLA for their fat loss goals. While supplements are based on preference, looking into a premium fat burner will be a great way to see fat loss gains.
Wrap Up
Losing fat can be hard, but the best ways to kickstart those fat loss goals for the new year will be easy with the right approach. We all want that shredded aesthetic so let’s make it happen. By setting goals, following the right steps, and using premium fat loss supplements, we are one step closer to seeing the fat loss we want most become reality.
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
MacDonald, A. (2010). “Why eating slowly may help you feel full faster”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health. (source)
How Incline Hammer Curls Stretch & Tone Your Biceps
Give your biceps a serious workout with incline hammer curls.
We all love working our biceps, especially in efforts to get that shredded aesthetic to really pop and having a great exercise like incline hammer curls in the mix is exactly what you need. Feeling a pump in those bulging bis is something that can’t be overstated. It’s one of the first things people see when they look at you. Mix that with some triceps exercises and your arms will be something others will for sure envy.
So many biceps exercises exist which is to our benefit for the options to see growth are endless. But the trick is finding out which ones are actually worth doing for the most efficient gains. Through trying new exercises and programming them into your training routine, you can better understand which ones will give you those gains you want most. Incline hammer curls are most certainly an exercise to make the top of the list.
Let’s take a look at incline hammer curls and see what makes this exercise so great. From what is it, to what muscles get worked, all of the great benefits, and how to perform it, you will have a phenomenal exercise to include on your biceps days to see those bulging bis start to really grow.
What Are Incline Hammer Curls?
Incline hammer curls are a great strength-based, isolation exercise that can be done by any experience level. The only equipment needed are dumbbells and a bench as this will work your biceps muscles and forearm muscles. A nice variation of the traditional hammer curls exercise, the only difference is you are seated, at a slight incline, as opposed to standing. Having the correct incline and form is key but once that is nailed down, you are well on your way to bicep gains.
Muscles Worked
This is mainly a biceps exercise so those three biceps muscles will see great work done being your biceps brachii, brachialis, and brachioradialis. Since this exercise requires great grip strength, your forearm muscles will also get work done as a result of that necessary grip. Nothing beats a good isolation exercise to target strength, size, and functional grip strength.
Benefits Of Incline Hammer Curls
The benefits of incline hammer curls may seem obvious, for this is an isolation exercise targeting your biceps, but there are a few benefits that may seem a bit unknown. While on the surface this is simply a variation of the traditional hammer curl, but the incline adds that challenge to give you a different way to target these muscles.
Benefits of the incline hammer curls exercise include:
Increased biceps growth: By targeting your biceps, you work to increase strength and size and better tackle other biceps workout and more functional movements (1).
Enhanced grip strength: Secondary muscles worked in this exercise are your forearms which are important for grip strength and nothing beats bigger forearms (2).
Range of motion and stretch: With the incline and position of this exercise, what you get is a bigger biceps stretch as a result of the longer range of motion. This will work the muscle more for better growth (3).
Nice variation: A good variation of the traditional hammer curls exercise, this will work to give you similar benefits with the upside of sitting down.
Better wrist stability: By strengthening your forearms and those smaller muscles around your wrist, you start to build better wrist stability, so risk of injury is decreased.
Focus on form: With the bench as the added challenge, it forces you to focus on form so you can’t cheat at all.
How To Perform This Exercise
Here are the steps for performing the incline hammer curls exercise:
Grab your desired weights and adjust a bench to around 60-degrees.
Sit on the bench and position yourself in a comfortable position. Grab the dumbbells and let them hang by your side.
Plant your feet, brace your core, and with your elbows still, bring the weights towards your shoulders, really feeling the squeeze in your biceps.
Once at the top, give a quick squeeze and gently lower back down to the starting position. Remember to keep your core engaged the entire time.
Repeat for your desired number of sets and reps.
Ways To Alter Or Change
If you find yourself struggling, or are looking for a slight change, you can use resistance bands with this exercise as a way to replace the free weights. Also, feel free to take the incline away and change them to seated hammer curls. If two arms are too much, you can start alternating, which may be key to fixing imbalances, but on the whole, correct form is needed for all of the above so don’t alter just to make it easier.
Best Supplements For Continued Growth
Along with a solid training routine should be a supplementation plan that offers continued gains. After performing incline hammer curls, two supplements to consider are protein powders and creatine. Protein supplements will work to boost growth and recovery by pumping you with that much needed protein. Creatine will increase strength and size and restore those depleted energy stores for better bounce back come your next workout (4). Give yourself the best chance at success with only the right supplements on your shelf.
Wrap Up
Incline hammer curls are a great isolation exercise to really work your biceps so they see great growth. On top of that, the benefits around this exercise like forearm strength, wrist stability, better range of motion, among others, are unmatched. The added challenge of the bench is nice, and it forces you to pay attention to form so as to not slack and cause unwanted injury. Place this exercise into your routine as a nice alternative to the traditional hammer curl exercise and you won’t be disappointed by the 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
Kryzsztofik, M.; et al. (2019). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
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Instagram Athlete of the Week – Julian Smith
Julian Smith – The Quad Guy
Internet fitness celebrities don’t get any more humble and genuine than Julian Smith. Smith had a humble beginning in the fitness industry but has now amassed a mind-blowing 1 million followers on Instagram.
If you have been living under a rock and don’t know about Julian, let us introduce you to him. Julian Smith calls himself The Quad Guy and we would go as far as to say he should put this name on his driver’s license.
After Tom Platz, if someone comes to mind for having monstrous muscle mass on their legs, its Julian Smith. Just like Platz, Smith swears by the squats and consider all the other leg exercises secondary.
Julian isn’t your typical bodybuilder. Smith puts out original content with a lot of exercise variations which you could try in your workouts. The exercises Smith shares on his timeline will surely ignite some new gains in your muscles.
Smith trains at his personal gym. The Arms Race gym has great lighting and is a paradise for the selfie queens. Julian holds regular open gyms and you should check them out if you live around the area.
It’s Okay to be a Sissy
Notice that Julian doesn’t use any weights on some of his exercises. The size of his legs should be proof you don’t need to be lifting big weights to add muscle mass. Proper form and a complete range of motion should do the trick.
Julian Smith shares his daily workouts on his website as the “Daily Pumps”. Going by his Instagram stories, Smith has been getting a lot of love for the results his clients have been getting following his workouts routines.
Julian leaves no muscles untouched. He trains his neck, calves, and forearms (what others might think of as accessory muscles) the way he workouts all his other muscles. When was the last time you trained your neck?
The Golden Boy
Smith is a fan of the golden-era bodybuilding and trains for the old school aesthetics. Symmetry and muscle proportions are the cornerstones of Smith’s training. Smith with his golden-era V-taper has all the qualities of a classic physique.
You don’t have to perform the same exercises every time you train a muscle. You can come up with numerous new exercise variations with the same old machines in your gym. Smith will push you to think outside the box.
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The interaction that molded my personality. It’s story time my friends! – I’ve talked about this many times, but when I got into the sport at such a young age (before social media) besides the people in magazines that I strived to one day look like, the only people I could actually talk to/interact with was the local competitors. Who in my opinion back then, were gods. – Let me tell you something! There was one specific person that I looked up to locally, who turned out to being one of the biggest assholes I’ve ever met. He was super rude to me when I went into the local Vitamin Shoppe to ask questions during my first show prep. When I put out my hand to shake his hand and said “I’m a big fan and prepping for my first show, any pointers would mean the world” his response was “Dude, you serious? Can’t you see I’m eating?”. I was hurt and embarrassed and felt pressure in my face from tearing up. But this interaction set me up to be the person I am today. – I don’t care if you’re on my membership site, bought a Clifford Lenox belt/clothing , used one of my affiliate codes etc. All I have ever wanted from my Instagram page, was help people move forward with their fitness journey! If you have tried/learned something on my page that has benefited you in even the smallest way towards achieving your goal, that’s all I’ve ever wanted. – My dad told me at a young age that the definition of a gentleman was a person who made everybody around them feel as comfortable as possible at all times. Never to intimidate them and never to make themselves feel bad about who they are. – I may not be bringing home 1st place trophies.. But ANYONE who approaches me locally, at events etc will receive the interaction I was hoping for over a decade ago. – #oregon #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #progress #healthyeating #igfit #instagramfitness #body #aesthetics #igdaily #staypositive #gains #flexible #getfit #fitnessgoals #monday #mondaymotivation
A post shared by JULIAN MICHAEL SMITH (@smith.julian) on Apr 30, 2018 at 12:37pm PDT
Julian Smith is a Bodybuilding.com sponsored athlete and can be seen promoting their products on their websites and expos. One thing which separates Smith from many other athletes is that he only recommends the products he uses.
If you’re pumped up to train your legs after seeing all those quad shots, this is the video you should watch before you head out the door. Always remember, fads come and go, but the golden aesthetics stay forever.
Who is your favorite Instagram fitness celebrity? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Things To Know Before Starting Working Out After 50
Things To Know Before Joining a Gym After 50
Age is one of the biggest factors that stop people from starting training. Many people believe there is an age limit to working out and that they shouldn’t get a gym membership after they’ve turned 50.
Does the age limit apply or is it just a number on your driving license? In this article, we’re going to answer this question and a few more so that you’re empowered to make the right decision for yourself.
You Can Build Muscle Mass
Many people think that you can’t build muscle after you turn 40-45. Your body produces enough testosterone (the male hormone responsible for developing primary and secondary sexual characteristics) when you’re 50 to add-on muscle mass.
You might not be able to put on the same size as the younger lifters, but you’ll be far from disappointed with the results. So, if your fitness goal is to be buff, jump into the fit lifestyle without wasting any more time.
Fix Your Diet
If you’ve never counted your macros or calories, it’s time you start following a diet plan. No matter how hard you train, if you’re not feeding your muscles the right macro and micronutrient, you’re not going to see results.
Take It Easy On Your Joints
At 50, your joints have taken half-a-century worth of beating and might not be in shape for 315lb squats. If you’ve pre-existing injuries or problems, you’ll need to work around them, and even on them.
Use Supplements
If you’re not able to achieve your daily macro goals with real foods, it’s a good idea to incorporate supplements into your routine. Apart from the nutritional supplements, you should also be using joint and immune system support products.
Follow The Right Training Program
Forget the 50-year-olds, even the majority of teenage lifters don’t see any results in the gym. Designing the right training program according to your body composition is key to seeing desired results.
Keep Your Body Moving
If the idea of hitting the gym every day of the week traumatizes you, you should know that you don’t have to lift weights every day. You should set a daily move goal for yourself and achieve it by walking, running, swimming, or any other physical activity of your liking.
Focus on Recovery
The onset of age will most probably take a toll on your CNS (central nervous system). You should plan your workout schedule after analyzing your recovery pattern. You should be weight training for not more than 3-4 days a week.
Do Your Research
The majority of the people in the gym around the world are between 18-40 years of age. As much as the gym bros would want to help, their well-intending advice can do more harm than good. If you can’t find someone who is experienced in working with people your age, you’ll have to do the research yourself.
It’s Going To Take Time
If you think you can build considerable muscle mass in a couple of months after you’ve turned 50, a rude awakening is just around the corner. The truth is that your prime muscle-building years have passed and it’s going to take some time now.
How old were you when you started training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.