Tag: FITNESS
5 Rules Of Being A Great Workout Partner
How To Be A Great Training Partner
Working out with the wrong training partner can be worse than not having a workout buddy. The right training buddies are a match made in heaven and are blessed by the bodybuilding Gods, old and new.
If you have trained with lifting partners in the past, you’ll know that a bad spotter can not only make you hit a plateau but can also hamper your gains. In this article, we’ll teach you how to be a great workout partner so you can lead by example for your future training buddies.
Open-Mindedness
Patience, persistence, and a willingness to learn new techniques is the key to being a great workout partner. If you’re too rigid about following your training program, people with more experience might not be eager to train with you.
Exploring new training, nutrition, and recovery techniques can enrichen your fitness journey. Dismissing your training buddy’s suggestions too often is a sure-shot way of cutting short your partnership.
Honesty
More often than not, people let their egos get the better of them in the gym. Look around in your gym and you’ll surely see a spotter doing more work than the lifter. Even worse is the fact that the spotter doesn’t ask his training partner to drop the weight even when both of them are struggling with the weight.
The next time, before you say “it was all you” when it wasn’t, know that you’re doing your training buddy and yourself disfavor. Be honest about your form, performance, and any other aspects you could improve on.
Keep Your Ego In Check
People who train with a lifter who is on an advanced level often end up falling victim to their egos. Playing catch-up can prove expensive in the weight room. If you’re a beginner, focus on learning the right form instead of trying to lift heavier weights.
It’s your responsibility to keep your partner’s ego in check if you’re the advanced lifter. Remember, there is a thin line between ego lifting and pushing your boundaries. You shouldn’t get so conservative that you stop pushing your limits.
Accountability
The best training partners keep themselves and their buddies accountable. You should be proactive in making sure none of you misses workouts, meals and check if you are meeting your progress goals.
Accountability doesn’t end here, you are the person responsible for your and your partner’s motivation. When any of you lose the inspiration to train, you need to step in and make sure the train remains on track.
It Takes Time
While this article is about how to be a great training buddy, you’ll still have to find a person who you’ll be a partner to. Your and your partner’s training, diet, and recovery approach should fit live a glove.
We could give you tips for selecting the right training partner, but you’ll have to train with a bunch of people before you could find the right match for yourself. Be patient and willing to train with people across experience levels.
Do you train with a training partner? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
The Visualization Process For High Performance Athletes
This cognitive technique can really work to benefit all of your performance goals.
Many professional athletes in all sports have successfully used the process of visualization to tackle any challenge laid before them. To see your intended goal happen in your head before you actually execute is a great way to start the process of the actual execution. As a powerful and proven tool for athletes in any sport, visualization and the techniques that go along with it can really work to benefit all aspects of your training and performance.
With so many people preaching how to visualize and how to imagine their success, you will hear people mention how you should see it before you do it, imagine you are in that setting and how it feels, and try and put yourself in the mindset of the pressure you will feel in that moment. By visualizing your environment before you actually get there, the allure and overall atmosphere of a high intensity environment will seem second nature to you (1). But learning how to do it can definitely be something of a challenge.
What Is Visualization?
Visualization is an experience and a preparation for the big moment ahead. Also known as guided imagery, this process and technique is sort of a mental rehearsal for what lies ahead. By creating a mental image and nailing down your ultimate goals and intentions, you will start to make that goal and that dream a reality (2).
Focusing on what you intend to do is important and is something not only necessary in sport but also other facets of your life. If you enter a meeting where you seek to pitch a million dollar idea to investors, by visualizing a positive outcome in that meeting, you will feel more relaxed and will be better equipped to execute in that meeting.
For our purposes of sport, if you are facing a monster deadlift in Strongman or a powerlifting competition, seeing everything laid before you can help with execution. Imagine the atmosphere, the cheers, the immense pressure you will be under. See your feet under the bar, your hands on the grip, and maybe even a bead of sweat dripping onto the floor from your head. Imagine how it feels, the weight slowly being lifted off the floor as you look up, that bar trailing your shins, moving past your knees, and reaching your hips. Then think about how you did it, how you are holding that weight knowing you lifted all of it and accomplished your goal before dropping it back down. That is visualization.
Benefits Of Visualization
Improve Focus & Concentration
By taking time away from the distractions of life, you will start to work your mind into focusing on what you care about. By concentrating on one thing, you will start to get better at narrowing down exactly what you want and that will cross over into other areas of focus and concentration.
Promote Relaxation
Finding peace and quiet and exploring your mind is a great way to promote relaxation. By working to achieve your goals and seeing yourself succeed, you will not only help yourself see that performance goal come to life but also feel good knowing you are tackling that overwhelming sense of whatever is bothering you. Eliminate distractions and all that anxiety and find a moment of relaxation for your mental and physical health (3).
Increase Positivity
Leading up to any competition, the nerves really get going and your mind starts to wander, filling your head with all that self doubt. By working to visualize your goal and tackle the issue at hand, you won’t feel all of that negativity and the overwhelming feeling that comes with it. Kick all of that negative self talk and foolish nonsense out of your head and trust that you have worked hard to get to where you are and where you want to be.
Think BIG
Seeing that goal in front of you can help you think bigger. Don’t narrow yourself into a corner because of what you think you can do, but of what you know you can do. If you visualize yourself lifting a set weight, try adding ten or fifteen pounds in your head. It doesn’t have to be an astronomical difference, but just enough to keep you progressing and pushing yourself to be better everyday.
Visualization Techniques
Find a quiet and comfortable spot to really settle in. As a form of meditation let your mind wander, slowly finding your breathing and adjusting to how you want your focus to be. Start to rehearse potential situations in your head as you begin this visualization journey. Where you will be, what you will think about, and how you will execute are all good starting points. Slowly start to create this imaginative world into one of reality as you face the challenge head on. Moving through the motions of what will happen, start to convert those desires and dreams into attainable goals and beliefs. Be sure to breathe, maintain a strong, comfortable posture, and start to make those goals a reality.
Wrap Up
Visualization and the process it entails can greatly benefit your overall performance. By picturing exactly what can and will happen at the time of the event, you will start to feel at peace knowing you have what it takes to do it. The mind has full control of the body and pushing your limits requires just as strong of a mind as it does muscles, joints, and ligaments. Don’t let poor planning hurt your overall goals and really work to achieve greatness by starting to see greatness before you even begin. Give visualization a try and really see your goals 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
Munroe-Chandler, Krista J.; Guerrero, Michelle D. (2017). “Psychological Imagery in Sport and Performance”. (source)
Ekeocha, Tracy C. (2015). “The Effects Of Visualization & Guided Imagery In Sports Performance”. (source)
Pelka, Maximilian; Heidari, Jahan; Ferrauti, Alexander; Meyer, Tim; Pfeiffer; Kellmann, Michael (2016). “Relaxation techniques in sports: A systematic review on acute effects on performance”. (source)
Iron Maiden – Valentina Lequeux
The Unstoppable Valentina Lequeux
Valentina Lequeux is a fitness model, personal trainer and an online sensation with almost 2 million followers on Instagram. Lequeux was born in Bueno Aires, Argentina and raised in Florida (USA).
Valentina started posting pictures of her incredible figure on social media in 2016. It wasn’t long after that she started getting noticed. Since 2016, she has inspired thousands of people to achieve their dream physiques.
Valentina isn’t the typical booty-flaunting Instagram fitness chick. Her shredded back and ripped abdominal is proof of her prowess in her field. Lequeux regularly posts her home and gym workouts on her Instagram for her fans to follow.
Apart from her jaw-dropping body, Valentina shares her mind jewels through her post captions. Valentina Lequeux is the personification of beauty with brains. If going through her Instagram feed doesn’t motivate you, chances are nothing ever will.
Queen of Conditioning
Lequeux has some crazy muscle definition and can put some of her male counterparts to shame with her washboard abs. The fact that Valentina maintains her magazine-ready shape throughout the year is commendable.
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Keep your mind, heart and eyes on what’s important ?How are you getting excited about 2020 ⁉️ Please Read ?? Save this post and visit it whenever you need it. – Taken at the incredible @museumhotel – As this year comes to an end I’m starting to see posts about how 2020 is going to be the year of_____ fill in the blank. If you really want to have a successful year you have to start now and get ahead of everyone that will be competing in your field. One thing @luisenriquepzia has taught me over our years of relationship and business together, Is to always evaluate where we are, what we are doing wrong and what have we done correctly? We take December to do that, and I encourage you to do the same. If you wanna have a really successful year. Start isolating the areas of your life that are important to you. Mine are these 5: Professional life Love life Family Friendships Health (mental, physical, spiritual). – After isolating them start by discarding the distractions around them! Visualize the big picture, and start dividing it into small goals and step that you will use towards achieving that goal. Once you’ve organized that you shall realize that many things you are investing time and energy on are just distractions! Time, right alongside health is the biggest currency you have in life! How you invest both of these into your purpose will dictate how you will fulfill your life. Your life Is either going to be a happy beautiful journey, or you will be miserable on your way to trying to achieve it! It’s your responsibility, your duty, your job to actively work towards your goals! And you only have two options around it! Either stay actively working to make the journey a joyful one or a miserable one! – If the choice is to make it a joyful one! Discipline is your biggest ally, because sometimes happiness is about having the discipline to stay the course and do the things you know will help you even if in that moment you don’t feel like doing them! – – #travel #healthylifestyle #mindfulness #motivation #traveling #positivevibes #happiness #love #couplegoals #couple #marriedlife
A post shared by ????????? ??????? (@valentinalequeux) on Dec 4, 2019 at 10:28am PST
Lequeux has a travel bug and some of her pictures are truly scenic. The landscapes in her photos are wronged as she steals the limelight from them. Sharing the frame with Valentina is no easy task.
Love Thy Body
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?INTIMACY & VULNERABILITY? – ? @DelekTulum – This series of photos were taken by my husband. And couldn’t help to think about how intimate they are, and the possible criticism I may receive. One common line I always get when I post this type of content is that I should keep these moments and visuals for my husband and not post them. – The truth is, for us it doesn’t matter what we showcase here on social media because our true intimacy comes from how vulnerable and open we are with each other, on how freely we communicate our thoughts, desires, hopes, dreams and also fears, confusion, anger, sadness and any other emotion, from the brightest to the darkest. – we have learned a lot through the years of being together and have found that the key to our happiest days is having judgment free communication ?? Always trying to put ourselves in the shoes of the other. – That type of intimacy is one that can’t really be shown on a photo or a video, that intimacy always happens behind closed doors, never filmed, never taken photos of it. It is our most private moments that build the strong bonds between us, and those moments makes us so strong that we can get all the judgment and criticism in the world and as long as we have our safe haven, we are sure that everything will be alright. – I encourage all couples to practice 100% honesty, no judgments, say what you need to say even though you think it may hurt the other person, it’s always better to be honest and open, this will help you grow as a couple faster and stronger. ?? – #DelekTulum #TashiDelek #DelekInspire #mindfulness #TulumMéxico #Tulumexperience #Tulumbeach #Tulumvibes #México #infinite #consciousness #happiness #changetheplanet #actoflove #wanderlust #peaceofmind #travel #hotel #beachhotel #vacation #toursim #beach #ocean #sea #luxurytravel #beautifuldestinations #explore #nature #adventure #landscape
A post shared by ????????? ??????? (@valentinalequeux) on Oct 23, 2019 at 11:14am PDT
Valentina has one of the strongest voices against body shaming and moral police. She constantly reminds her followers to expand their horizons both psychologically and physically.
If you’re someone who doesn’t have the time to hit the gym but want a toned physique, you should follow Lequeux as she has some great bodyweight workouts you can do in the comfort of your home.
A Little Something For Everyone
If you want to start working out, need new workout ideas or need a daily dose of motivation, Valentina has got you covered. Valentina’s Instagram posts check all the right boxes and are fun, informative and engaging.
In the gym, on the road, or in the kitchen, Lequeux keeps her content fresh – just like her recipes. If you are someone who gets bored with their diet quickly, trying Valentina’s new recipes will keep you busy in the kitchen.
Keeping It Real
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??LOVE & PEACE ♥️ – ?PLEASE READ? ? @ajkphotography1 ? @villacellabella – Hati in Indonesian means “heart”, emphasising the spiritual meaning, more so than your actual heart. Hati hati means “watch your heart” or in other words, “take care”, “watch out” or “take it easy”. I’ve heard it used mostly in the context of “slow down”. I’m used to living in an environment where we rush everywhere, we rush to get up in the morning, we rush our lunches or even worse, we eat lunch at our desks or whilst walking on the streets, or standing up at home, we drive fast to get somewhere quickly just to rush through that activity too. This is for sure how people live here in South Florida. So… when do we ever slow down?? – My experiences in Bali we’re much like back at home. We essentially took with us our lifestyle from back home and didn’t practice hati hati. I have to be honest that @luisenriquepzia and I have a hard time with slowing down and taking life in. We’re so wrapped up in so many projects, and making a successful life for ourselves that we have a tendency to rush through life. I would love to tell you that in this photo I felt calm and in the moment. But the truth is that I was feeling some anxiety over creating the perfect content for you guys. – The experiences that I create and you see here always have a purpose behind them. I want to share with you my life, in hopes that you and I learn together how to be more in the moment, more present, feel healthy and happy, and find some meaning and purpose when lost spiritually. – So why are the Balinese so peaceful and do everything with gratitude? With love? With patience? Because they have practiced, yes practiced this lifestyle for years, this is all they know, and in turn the life’s we lead is all we know! Practicing gratitude, love, peace and patience is what we struggle with, so why not practice more of these things in hopes of leading a more bountiful life, spiritually and finally being able to let go, not be so controlling and being more at peace ??
A post shared by ????????? ??????? (@valentinalequeux) on Jun 2, 2019 at 8:46am PDT
PDA? Yes, please. While most other fitness athletes try to hide their relationships, Valentina breaks away from this practice. She is one of the most transparent, humble, and genuine people you’ll find on the internet.
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MAKING A CHANGE or START LIVING⁉️ – [email protected]_photography Gym @gee.gym – Before I get into today’s talk, I want to thank everyone who’s already signed up for my 8 week challenge ! You guys have me SOOO excited to see some major mind, health and body changes. And for everyone who is asking, yesterday’s post has all the info on how to enter, I still have spots open don’t worry! – Now to the REAL TALK…This isn’t your typical “NEW YEAR NEW YOU” bunch of sappy stuff, stick around because this is about to get real… – Making a living, vs LIVING, and actually taking a risk, so big that you don’t know if the outcome will be good, or bad, is scary AF!!! For all you guys that have been reading my posts for years, have come to see some major achievements in my life, and I’ll tell you what, behind EVERY SINGLE ONE of them was a scary decision made. Not a lazy one, not a half ass one, a FULL BLOWN decision made to do something SCARY (yes I have to CAP LOCK those words, trying to make an impact here…) – Ok, yes we’ve heard it before, “Take a leap,” “take a risk…” blah blah blah. But what people don’t talk enough about, is the reality, what it looks like after the fact that you take that risk, that leap. I’m not going to sugarcoat it, because, well, when do I ever sugarcoat anything around here? ITS SCARY and it REAL, and there will be tears of happiness, of sadness, of fear, but man I have NEVER felt more alive, more full of energy and more HAPPY than in THOSE moments guys. I’M SERIOUS! – I want you all to understand one thing, and one thing only, I am NOT perfect, and I don’t pretend to know eveything but what I am doing here, every single day is taking a leap into the UNKNOWN, and taking risks and failing, and trying again, and picking myself up every time things don’t go my way, why? Because I have already seen the math work, I have seen that after so much hard work, learning and trials and errors that when I seek out what I want badly enough and I GET SHIT done, guess what? I get it. – So? How badly do you want that thing you’re thinking about right now? Take the risk, do it, and don’t be lazy. The only reason you won’t get it is because you didn’t try it to begin with.
A post shared by ????????? ??????? (@valentinalequeux) on Jan 3, 2019 at 12:37pm PST
There could be no better way to end the article than sharing a quote by Valentina herself – “Everyone needs to understand that your body is capable of amazing things and you can shape it and build it to its highest potential.”
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram.
5 Tips for Finding Yourself a Workout Partner
How to Find a Good Workout Partner
If you train alone, you are leaving a lot of gains on the table. People who hit the gym with a training partner would agree a workout partner can help you take your workouts to a new level.
A good training partner can be the constant source of support (both mental and physical) and motivation you need. Finding the right training partner is easier said than done. You want a training partner who adds to your workouts and not someone who eats away your time and focus by chatting throughout your time in the gym.
Look for Someone More Advanced
You need a training partner who will push you to your limits in the gym, so it’s better to look for someone who has more experience as compared to you. A partner who is on an advanced level can teach you about the sport and help you reach your goals more efficiently.
A training partner who is on an advanced stage will probably be using advanced training techniques to make his workouts more intense. It’ll be in your best interest to piggyback on your partner’s knowledge and experience. One of you will get the better part of the deal, so it better be you.
Discipline is the Key
You’ll need army-like discipline if you want to succeed at bodybuilding. Look for people who are at the gym at the same time every day. Obviously, you too will need to be regular to the gym to take note.
Discipline doesn’t end at showing up at the gym. Your training partner should be disciplined in his workouts. You don’t want to workout with someone who would leave an exercise in the middle to go and talk to someone, miss a workout for dinner with friends, or skip the gym because the day was too long.
Your Partner Doesn’t Necessarily Need to Workout with You
It is okay if you can’t find the right workout partner in your gym. Don’t make the mistake of settling for someone who will deteriorate the quality of your workouts. You can look for someone on virtual platforms who shares the same passion for fitness as you.
These types of workout partners are great for accountability. If you have a friend who is a fitness freak, you can keep each other accountable by sharing your goals, workouts, pictures, and nutrition.
Stay Clear of Gym Bros
If you’re a beginner, you should stay away from gym bros. Gym bros love to impress the rookies with their knowledge. The only caveat being, there is a high probability the bros have no idea what they’re talking about.
If you’re a beginner, you would want to train with someone who is fitter than you, but don’t punch above your weight class. When you join a gym don’t try to train with an athlete who is getting ready to step on stage for a show.
On the other hand, if you’re an advanced athlete and can’t find someone who can teach you stuff, take someone who shows the burning desire to transform his physique under your wing.
Be Ready to Part Ways
After you find a workout partner, it isn’t necessary things will go out as you would have wanted. Problems like not being accountable to each other, the workout style and goals, indiscipline can spoil your relationship and workouts.
If you train with someone and he misses a workout, it could negatively affect your workout. If any of the problems creep up, it’s better to call it quits and go back to training alone or look for someone new. Sounds a lot like dating, right?
Do you train with a partner? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Chest Dips Vs. Triceps Dips: What’s The Real Difference?
While both of these are dips, the approach is very much different.
Our chest and triceps have tons of exercises we can perform to see great growth, but the debate over chest dips vs. triceps dips is a real one. Both of these exercises will work to build muscle in each respective muscle group, but is one better to perform over the other for the mere fact that it makes more sense? Your chest and triceps are those two pushing muscles to take seriously. While each provides for functional and sport specific movements, for those of us bodybuilders, they only add to our already shredded and sculpted physique.
If both are dips, then aren’t they the same exercise? It’s a fair question, but the difference lies in the approach. Yes, these are both dip exercises, and yes, both muscle groups do get work done with each, however, the emphasis and sole focus of targeting each muscle is what matters. And with so many exercises out there, knowing which ones to use are perfect for seeing those gains you want most.
Let’s jump into this and see what the real difference is between chest dips vs. triceps dips. We all want the same goal and by working towards optimizing our gains with a host of different exercises, we can better get to the point where we are comfortable with our decision. At the end of the day, one must ask the question, is one of these better than the other?
Chest Dips
Chest dips are a nice alternative exercise to perform when looking to sub out the bench press, incline press, or decline press. How this exercise works is your body is vertical but you are leaning forward with your elbows flared out. Also, your feet should be behind your body. By doing this, you target the chest muscle.
The benefits of performing chest dips are that you have the chance to get an alternative exercise into your routine to substitute out a traditional press or some other variation. By taking away the weights, you get to use your bodyweight which will only add to your routine (1). You also build strength and size in your chest, and funny enough, your triceps as well, although the main emphasis is on your chest and developing this muscle.
Triceps Dips
Very similar to chest dips are triceps dips, although this time the emphasis is on building those triceps. A great exercise, this has many variations and can be performed on a dip machine, chair, bench, or some other stationary object that allows this movement. With proper form, you really work to target your triceps and build them up in a way other triceps exercises can’t (2). This exercise will see you more upright with your elbows tucked in, as opposed to chest dips where they are flared out. Also, your feet are below as opposed to behind your body.
The benefits you will see with triceps dips are a real increase in strength and size for your triceps muscle as it is really targeted when done correctly. It is also a versatile and convenient exercise to perform for as long as you have a machine, chair, bench, or some other stable object, you can perform them.
What’s The Difference?
The difference between both chest dips and triceps dips is the positioning and execution of each exercise. Chest dips will see you a little more forward, your elbows flared out and feet behind you. Triceps dips have you positioned more upright, elbows tucked and your feet under you. This forces the emphasis to shift from chest to triceps, so while both exercises technically work both muscles, the targeted muscle is what changes.
For what you will get out of chest dips, it may be wise to just stick with other chest exercises that will work better. Maintaining proper form and having to rely on the use of a dip machine may be a drawback considering there are other exercises that are easier to perform with less headache. On the other hand, triceps dips really target your triceps and can have a great effect on strength and size. This being a harder muscle group to work, having a solid go-to exercise to get great work done can be a game changer for all your goals.
As we try to find some resolution to the debate over chest dips vs. triceps dips, it safe to say that both will work to help you build muscle and reach your intended goals. However, triceps dips may be a better move given that they target your triceps in a unique way and allow you to build efficient muscle over what chest dips can do.
Best Supplements For Additional Growth
When we work out, having the right supplements can make or break our gains and by working to optimize nutrition and give ourselves the best when it comes to supplements, we can better see those results we want most. Three popular and worthwhile supplements to take are pre-workouts, BCAAs, and protein powders for this will allow you to hit all three phases of your workout being pre-, mid-, and post-workout. For those wanting to really increase strength and mass, consider taking creatine, mass gainers, and casein protein as these will get the job done.
Wrap Up
The debate over chest dips vs. triceps dips is an interesting one for both exercises can work for you in a big way. But at the end of the day having the right exercises are what matter most. Chest dips may be a nice alternative, but there are other exercises that will allow you to get way more out of a chest workout. On the other hand, triceps dips are a great exercise to target your triceps so you see real growth. Feel free to try both exercises, but at the end of the day, you may find the triceps dips are a better option in the dip debate.
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
Langton, B.; et al. (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
Coyne, J.; et al. (2015). “Reliability Of Pull Up & Dip Maximal Strength Tests”. (source)
5 Reasons Why You Should Never Squat
Reasons Why You Should Not Squat
Squats are one of the most popular and despised exercises. Squats are a compound exercise which utilizes multiple muscle groups and joints. While the benefits of squats are widely known, they aren’t for everyone.
Back Injuries
People with back injuries should avoid squatting. Squats can put a lot of tension on your lower back and can lead to an injury if performed with an improper form. Squatting with back problems is asking for trouble.
No weightlifting belt or spotter can save your back from poping if you use an incorrect form or go too heavy on the squats with a back injury. Stretching and warming up your lower back before a leg workout is always a good idea whether you have a back problem or not.
Weak Knees
For some people, squats can cause knee pain. If you feel an uncomfortable joint pain every time you squat, you should probably avoid the squat rack for the time being and consult a physician.
Joint pains can be fixed by using supplements. Supplements like glucosamine and chondroitin have been proven to bring relief from joint pains. There also have been cases where people have developed old man knees by squatting with improper form.
Unusual Physical Characteristics
Not all of us were born to squat. People with unusual physical characteristics like long legs or torso can face genuine problems while squatting. People with long legs, tight calves or ankles might have relatively poor mobility and can find it hard to squat with proper form without recruiting secondary muscles like the lower back.
Alternatives Might Be Better
The ultimate goal of performing squats is to build stronger and muscular legs. You don’t have to be fixated on squats if you can reach this goal through other exercises. Everyone’s body works a little differently and some exercises might target your quads better than old-school squats.
While the squats are complete leg builders, if you want to focus primarily on your quads exercises like extensions and lunges might target the muscles more effectively. You should focus on what works better than following the herd into the squat rack.
Machines Can Be More Efficient
Some people complain of never getting a pump while performing the barbell squats. Using machines can put constant tension on the muscles. Isolation exercises like the leg extensions and leg curls can help you get a muscle-ripping pump.
Squatting on the smith machine or performing hack squats can be a great alternative for people who find it hard to maintain a straight back on the barbell squats. Other barbell squat alternatives are dumbbell goblet and dumbbell sumo squats.
Squats can be overlooked but training legs can’t be. If any of the above-mentioned reasons ring true for you, work around these problems and try getting comfortable with squats. Working with a coach on your form can help fix your problems with the squats.
How often do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Best Hanging Leg Raise Alternative Exercises For Core Strength
Look to these alternatives to change up your routine to still see gains.
We all want that desired six-pack, right? While the hanging leg raise is a great exercise to achieve this, the best hanging leg raise alternative exercises can ensure we hit our abs from all the right angles. Setting yourself up with the right alternatives means you get a great chance to target your abs differently. This will work those muscles in many ways so they have no choice but to grow.
A strong core will offer a number of benefits. When it comes to those more functional and sport specific movements, strong abs will provide balance and stability so we can better tackle whatever comes our way. A strong core will also show off our six-pack and only add to our shredded aesthetic.
Let’s take a look at some of the best hanging leg raise alternative exercises to give you the best options as you seek to change up your workouts while also seeing huge gains. As a dedicated athlete, you are always seeking new ways to challenge yourself and with the right alternatives, you are well on your way to making that happen.
What Is The Hanging Leg Raise Exercise?
The hanging leg raise is an isolation exercise designed to build your abs, as well as your hips. While this may be a higher level exercise, with time, it can become part of your daily routine as you advance farther with it. The only equipment needed is a pull-up bar and you are well on your way to seeing great abdominal gains.
Benefits Of This Exercise
One of the main benefits of this exercise is the strength and development of your abs and hip flexors. As a challenging exercise, it really works these muscles and you will truly start to see great gains to not only strength, but definition. As a result of the added strength put on these muscles, you will see great stability, resulting from better form and more engagement (1). Grip strength will also improve, as will changes to your body composition and desired physique.
Best Hanging Leg Raise Alternative Exercises
Beginner
Lying Leg Raise
Many of us have incorporated the lying leg raise into our routines before. This exercise gets more challenging the more reps you do, but still is considered a beginner level ab exercise given the actual movement. What is important with this exercise is to keep your legs straight because the longer you extend, the more bodyweight your abs have to take. All that really means is the load on your abs will be more, thus creating more time under tension. That added challenge will really add to the burn in your midsection, thus building those muscles making them both bigger and stronger.
Reverse Crunch
A simple yet effective abs exercise, this is also considered to be beginner level. All this movement really entails us pulling your knees towards your stomach and keeping that core braced. For an added challenge, you can use a bench or attach a form of weights to only add increased time under tension. This is called the reverse crunch for the movement is simply opposite that of a normal crunch (2).
Intermediate
V-Ups
Moving into the intermediate level exercises, V-ups are great because they really give your hip flexors a good workout. The challenge with stability and this full body extension has its fair share of pressure on the spine. But with good form you’ll be just fine. Really giving your abs a workout, this is a great exercise to challenge yourself while still being able to tackle a lot of reps.
Roman Chair Leg Raises
This intermediate exercise gets pretty close to the hanging leg raise and virtually the only difference is that with this one, you are not hanging. The roman chair offers arm support as you rest them on pads during the exercise, so what you give up is the grip support as well. But in terms of an alternative that is pretty close to the actual exercise, this is a pretty good one.
Advanced
L-Sit
Now getting into those more advanced exercises, the L-Sit is a common one for those really looking to punish their abs. While this may not seem like a good alternative, the difference is a static hold as opposed to the repeated raising of your legs. So, while range of motion may not be the same, what is the same is the absolute strain on your core, forcing it to really grow.
Dragon Flag
The Dragon Flag is hard. A great advanced variation of the hanging leg raise exercise, this requires full hip extension, the right grip, and serious core engagement. But this also requires strong glutes, and the benefits to not just your abs with this exercise are hard to ignore.
Top Supplements To Boost Further Gains
While working out and following a strict dietary regimen are imperative to our gains, the right supplements will only advance this growth. With so many companies out there, finding the right ones and knowing what to look for will greatly affect our overall health and training. To start, the big three to know about are pre-workouts, BCAAs, and protein powders. A pre-workout can offer energy and pumps (3), BCAAs will keep that energy high and burst through fatigue, and protein powders will most certainly enhance growth and recovery (4). For additional muscle building supplements, as well as those that will change your body composition, look into creatine, mass gainers, and fat burners, for these are also very popular. And don’t forget a multivitamin to keep your health as a top priority.
Wrap Up
The best hanging leg raise alternative exercises can greatly affect all areas of your gains and really give you a nice change to those often times monotonous workouts. Of course, they will still work your abs the same since these are closely related to the hanging leg raise exercise. Don’t be afraid to really change things up and give yourself the best chance at real gains. You work hard and the results you see should show that.
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
Hibbs, A.; et al. (2008). “Optimizing performance by improving core stability and core strength”. (source)
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
9 Things Perpetually Fit People Do Which Unhealthy People Don’t
9 Things Which Separate the Fit from the Unfit
Fitness is a lifestyle and not something you can do for a couple of days and expect to see results. There is a stark difference between the lifestyle of a fit and an unhealthy person. There are a few things which the fit people do that the unfit don’t which make all the difference.
The term ‘fit’ is subjective and can mean different things to different people. In this article, we will be talking about how to stay in good shape and health for life by making small changes to your lifestyle.
1. Workouts
If you want to stay in shape, you have to get your body moving. The human body was made to hunt and gather, and yet most of us use it to sit on a chair and order food online. Do a 30-45 minute workout daily. You don’t have to hit the gym to do this workout. Go for a walk, hike or a swimming session.
2. Diet
Planning your meals can make a big difference in how you look and feel. Eating 4-6 small meals a day will keep your metabolism rate high and will help you burn fat even when you’re sitting ideal.
3. Sleep
Sleep is where all the magic happens. If you are working to build muscle or lose weight, you need to give your body time to rest and recover from your workouts. You should be sleeping for 6-8 hours every night to see the best results.
4. Discipline
Transforming your physique and staying that way needs military-like discipline. You need to be working out, sleeping and eating at the same times every day. Following a disciplined approach helps your body to subconsciously get ready for what you’re about to do.
5. Tracking
Most fit people have a habit of tracking their workouts, diet, sleep and many other things. The habit of tracking helps in setting targets and comparing them with the final results. Apps on your phone make it easier to track your most important metrics.
6. Planning in Advance
If you’re failing to plan, you’re planning to fail. Planning your workouts, meals, rest and your day in advance will make you more productive. You might be a spontaneous individual but planning in advance will pay its dividends in the long run.
7. Visualization
Arnold Schwarzenegger made the technique of visualization popular. You should visualize having achieved your goals even when you’re just starting out. Visualize your days, workouts, and you will eventually turn thoughts into things.
8. In it for the Long Run
There are no overnight successes, especially in the world of fitness. If you’re looking to transform your physique, you need to commit for the long run. There are no shortcuts, hacks or cheat codes. You will need to put in the hard work.
9. Accept Failures and Setbacks
You will face failures and setbacks as you get on the journey of transformation. There might be days when you don’t feel like working out or following a routine. You might incur an injury and be out of the game for weeks. No matter what happens, you should never think about giving up.
What is your fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
The 5 Biggest Planking Mistakes You Need To Stop Making
Portrait of young muscular man with bare chest doing plank exercise on floor during workout in modern gym
Most Common Planking Mistakes
Planks have a cult following amongst people who want stronger cores and shredded midriffs. While you might find several people performing the planks at your gym, only a few of them do them correctly.
If you’re reading this article, chances are even you’re making the five mistakes mentioned below while performing the exercise. Sit up and take note because fixing these errors can take your core game to the next level.
The Hanging Crotch
Yes, you read it right. The hanging crotch is a real planking problem. As easy as they might look, performing the planks can be hard, especially for beginners. A weak core tends to drop down from the correct position where the torso and lower body are in a straight line.
If you don’t have someone to correct your form, filming yourself while holding the plank can be a good way to review your set. Letting your torso hang below the straight line can result in the recruitment of your shoulders which can take away the tension from your midriff.
Forming A Bridge
While performing the planks, the fatigue which makes the torso hang low for some people can force the others to form a bridge. Both of these situations take the tension off the primary muscles and put them on the secondary muscles.
Some people lift their hips while planking to take the tension off their core. If you feel the fatigue setting in, it’s better to take a 5-10 second breather in-between your set rather than using a cheating posture.
Head Position
The head position is one of the most overlooked aspects of planking. Most of the people have the incorrect head position as they tend to look up straight or to their sides. Having a wrong head position while planking can cause neck pains in the long run.
Your neck will have the least amount of friction when it is in a straight line with the rest of the body. In an orthodox plank, you should be looking straight at the floor. Avoid moving your head to keep the tension on your mid-section.
Limb Position
Do you ever consider where and how you place your legs and arms while getting in the planking position? Most people don’t, and this is why they leave gains on the table. Some people make the mistake of keeping their hands interlocked and their legs placed together.
In the correct planking position, your feet should be placed shoulder-width apart and your elbows should be planted under your shoulders. Your upper arms should be parallel to each other, and your hands turned into fists.
TuT
TuT or Time Under Tension is arguably the biggest variable in the results you’ll see from the planks. If you’re a beginner, start by planking for 30-seconds and add 15-seconds every week as you get better at the exercise.
As you’re planking, make sure your core is tight and you’re focusing on contracting your abdominal. The more tension you can get on your abs while holding the right form, the better your results will be.
Which is your best planking time? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
When You Should Take Your Pre-Workout Supplement For Optimal Effect
Knowing when to take pre-workout is crucial for your bodybuilding and fitness goals to really maximize the effects of this great supplement.
Using a pre-workout supplement can prove to be quite useful in your quest for big gains. As a source of fuel for energy, muscle pumps, and overall performance, these supplements have the ability to work wonders for you when it comes to elevating your workouts to new levels. Pre-workout aids are some of the greatest supplements to use to get past that drained, sluggish feeling and into that powerful mindset to see growth seriously occur.
Knowing the ins and outs of pre-workout is important for many contain artificial ingredients and plainly things you just don’t want in your body. What the ingredients are, how to properly use pre-workout, and when to take it are all fair questions that you should know the answers to. Let’s take a closer look at pre-workout and see what this energy boosting, muscle building supplement can do for you.
What Is Pre-Workout?
Pre-workout is a supplement designed to give you a much needed energy boost for intense focus and serious muscle pumps for your workouts so you start to really see big gains come to fruition (1). By increasing your heart rate, pre-workout can get your blood pumping and hit you with laser focus to really maximize big gains. Key ingredients in pre-workout include caffeine, beta-alanine, creatine, BCAAs and L-citrulline, all meant to provide you with energy, focus, and stimulate protein synthesis (2).
With an increased heart rate and reduced fatigue, you can work harder and longer for more calorie burn leading to weight loss and a change in body composition to really see that desired physique start to pop. On top of all of this, a good pre-workout can enhance recovery so you bounce back faster for your next workout.
Just to recap, benefits of pre-workout include:
Increased focus and energy for more intense workouts
Reduced fatigue for longer training sessions and calorie burn
Muscle pumps for strength and muscle gains
Enhanced recovery for quicker bounce back
When Should You Take Pre-Workout?
Pre-workout usually takes around 30 minutes to kick in fully so taking this supplement in the window of 30-60 minutes before your workout is ideal. Allowing it time to settle in your bloodstream and start to take effect is the intended goal and while the caffeine may hit you quickly, the other ingredients like creatine may take a little longer. Staying hydrated is key when taking pre-workout and also watching your caffeine intake because many of pre-workouts are high in caffeine. For those sensitive to caffeine, thankfully there are stim-free pre-workouts to try!
Benefits Of Pre-Workout With Cardio
Pre-workout is often most associated with big lifts, but it can be useful for cardio depending on the situation. Since pre-workout supplements offer increased energy and endurance, they can help with cardio activity and ultimately help you see gains (3). Since you are working muscles during cardio, the benefits of pre-workout with protein synthesis do take effect, but they may not be as strong as if strictly lifting. Doing more steady state cardio and taking a pre-workout supplement can be still be helpful when it comes to duration, productivity, and focus.
Pre-workout may be more useful when it comes to cardio training like high-intensity interval training (HIIT), where the focus in on shorter, more intense bursts of activity. With increased energy and focus, on top of elevated stamina, performing HIIT after a consuming pre-workout can work to build muscle and shed unwanted fat by relying on fat stores for energy (4). The benefits of pre-workout along with HIIT can show an increase in oxygen consumption and improved lean body mass.
One concern with pre-workout and cardio is that both can elevate your heart rate. Cardio is already an activity that pushes blood and gets your heart racing and the caffeine in a pre-workout supplement can only elevate caffeine levels. This is where a stim-free pre-workout may be useful.
Cardio: Before Or After You Lift?
Before we get into this, it should be said that some people have a certain preference to do cardio before weightlifting or prefer to lift before cardio, so whatever feels comfortable for you is what you should stick with. With that said, for those trying to gain muscle, lifting first is a better bet because you will have more energy to use. You will then rely on reserves, preferably fat stores, to power your cardio increasing your chances at weight loss.
Performing cardio before a workout can work to increase your body temperature to get you primed and ready to lift. With increased oxygen and blood flow pumping through you, your chances at an effective lift increase. The only downside is some of those glycogen stores will be used up and your lifts may seem harder to achieve (5). Doing a shorter cardio warm up to get the blood flowing will enhance your lifts and will promote a better cardio session after to really see a change in body composition.
Recommended Pre-Workout
National Bodybuilding Co. is a relatively new company who has already started to make waves in the supplement game with their great products. Stage Ready Pre-Workout is their premiere pre-workout supplement to deliver muscle pumps, enhance stamina, and offer a big boost in energy to elevate performance. An advanced and effective formula, this product can hydrate your muscles and act as a buffer for muscle tissue, raise nitric oxide levels and boost neurotransmitter synthesis. With so many benefits, this pre-workout had to win the GI Supplement Awards for Best Pre-Workout of the Year.
Check out National Bodybuilding Co. Stage Ready Pre-Workout and the other finalists for Best Pre-Workout in the GI Supplement Awards here!
Wrap Up
Pre-workout supplements are really solid fitness aids to help power your workouts to where you want them to be. By working to increase energy and focus and provide for muscle pumps, you will power through any tough workout despite the grueling day you may have had. Knowing how to properly use pre-workout is important and taking it at the right time will only enhance the intended effects. While cardio and weightlifting are both crucial for your growth, look into what you want out of your workout to strategically place each in the right spot for maximum gains. All in all, pre-workout can help you see growth and is a supplement you should try in your quest for big gains.
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
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; Gothard, M. D.; Lopez, Hector L. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Harty, Patrick S.; Zabriskie, Hannah A.; Erickson, Jacob L.; Molling, Paul E.; Kerksick, Chad M.; Jagim, Andrew R. (2018). “Multi-ingredient pre-workout supplements, safety implications and performance outcomes: a brief review”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Roy, Brad A. (2013). “High-Intensity Interval Training”. (source)
Burke, Louise M.; Kiens, Bente; Ivy, John L. (2004). “Carbohydrates and fat for training and recovery”. (source)