Tag: FITNESS
Best Holiday Gifts To Buy A Bodybuilder This Season
These gift ideas are great for any bodybuilder looking to improve!
Finding the best holiday gifts for our loved ones can ironically be quite challenging. We at Generation Iron put together a wish list of great gift ideas to give that bodybuilder friend or family member something to use to improve in their quest for performance and physique.
We all could use these gift ideas to really boost our health and performance, or just look good doing so. From equipment, to supplements, entertainment, and apparel, you will find everything you need for that special bodybuilder of yours to provide them with the perfect gift. Reviewed by our team and put together for your benefit, we made sure to give you the best list to make your bodybuilder smile.
Check out these best holiday gift ideas below and feel free to explore what else we offer to really make that gift great. You won’t be disappointed with the result!
Supplements
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced Labs SLIN is designed to put carbs into muscle. A unique insulin mimetic that shuttles carbs into your muscles instead of being stored as fat, this supplement is perfect for optimizing insulin to work for your benefit. Insulin resistance can be brutal towards our health, muscle growth, and fat loss and SLIN works to eliminate the negative effects and works to your benefit to get that desired physique we all work for. With science backed ingredients, this versatile and popular supplement can work wonders for your bodybuilding goals.
Price: $34.99
Check out our individual review for Enhanced Labs SLIN here!
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our individual review for Cellucor C4 Ultimate here!
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high-quality whey is perfect for your muscle building and recovery goals.
Price: $64.99
Check out our individual review for Enhanced Labs Whey Protein Isolate here!
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
This ultramodern multivitamin from Performance Lab contains more than 17 daily vitamins and minerals and is geared towards the specific needs of men. It is great for bioavailability because of whole-food cofactors that provide optimal absorption. Containing vitamins A, C, E, and K, along with biotin, calcium, iron, zinc, and potassium, this multivitamin will work for digestive comfort, support vitality, and promote solid overall health.
Price: $29.25
Check out our individual review for Performance Lab NutriGenesis Multi for Men here.
Enhanced Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. BCAAs will promote protein synthesis and the added EAAs will actually build the tissue on top, adding strength and size. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here.
Transparent Labs PhysiqueSeries Fat Burner
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Transparent Labs Fat Burner is a great fat burner supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting.
Price: $49.00
Check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Equipment
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
A good quality weightlifting belt will provide for increased support and stabilization to improve big lifts and reduce lower back pain. Harbinger 4-Inch Nylon Weightlifting Belt is a great exercise tool to keep your bodybuilder safe and efficient in the gym. Made from thick, flexible, heavy-duty nylon, this belt works for maximum comfort and durability while working on maintaining muscle warmth. With parallel stitching, this belt offers more uniform support and stabilization to ensure better quality. The belt is 4-inches with an extra wide 3-inch strap that offers lower back and abdominal support for those big lifts.
Price: $15.75/ large belt (prices may vary for other sizes)
Check out our full review of Harbinger 4-Inch Nylon Weightlifting Belt here!
Alkai M1 Massage Gun
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
Price: $169.99
Check out our individual review for ALKAI M1 Massage Gun here.
Hydra Cup High Performance Dual Shaker Bottle Pack
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Hydra Cup brings this top-tier dual shaker bottle to the mix to really benefit all of those pre-, mid-, or post-workout needs. Able to hold 36 ounces total fluid, one side of this bottle holds 22 ounces while the other can hold up to 14 ounces. Eliminating the need for two bottles, and just having the convenience of your supplements ready to go, ensures easy hydration and fuel for those tough workouts. This high quality and durable shaker bottle comes with two snap on lids and a dual mixing grid for easy clean up and great blending capabilities for the right consistency.
Price: $29.99
Check out our full review of Hydra Cup Dual Shaker Bottle here.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These resistance bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high-quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $36.90
Apparel
Enhanced Stringer
Enhanced Labs Stringer is a comfortable and versatile tank perfect for bodybuilding and other training needs.
This great stringer from Enhanced is high quality and perfect for bodybuilding, training, lifting, and simply looking good. In an option for white or black, the Enhanced logo is plastered on the front for all to see. Enjoy a comfortable and versatile piece of clothing today.
Price: $34.99
Generation Iron Stamp Snapback Hat
Generation Iron Stamp Snapback Hat is perfect for any occasion with a five panel construct and structured fit and the Generation Iron logo displayed on the front and side.
The five-panel Stamp Snapback Hat is structured with a fit and flat bill to comfortably fit on your head in style. Able to easily wick sweat away, this will give you a clean look keeping you feeling fresh and fit. The Generation Iron logo is embroidered on the front and side so everyone will know that you’re part of a serious bodybuilding community.
Price: $20.99
Enhanced Gym Bag
Enhanced Gym Bag is a quality gym bag perfect for carrying your equipment and supplements to and from the gym for the utmost convenience.
Give yourself the best chance at success with this gym bag from Enhanced. Able to fit all your gym necessities, this is your perfect transport friend to never worry about leaving equipment or dealing with an uncomfortable gym bag again.
Price: $29.99
Generation Iron Camo Stringer
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
This limited edition Camo Stringer will show off those big gains while being versatile and breathable for any workout. The comfortable fit and standout design make this nylon tank specifically designed for both training and style so you look and feel good both inside and out of the gym.
Price: $34.99
Movies & E-Books
Generation Iron Original Films
Generation Iron Original Movies are a collection of amazing content highlighting bodybuilders and other athletes, as well as giving viewers a chance to see the sport in a new light.
A great gift to get your bodybuilder is one of the many films that Generation Iron has to offer. Highlighting famous and well-known bodybuilders like Dorian Yates, Lee Priest, Calum Von Moger, and Ronnie Coleman, you can see both amazing and entertaining content.
Of course, for those who know Generation Iron well, our originals like Generation Iron, Generation Iron 2, and Generation Iron 3 dive into the world of bodybuilding to explore this incredible and historic sport. Check out our full list of original films for your bodybuilder will love this premium content.
Dorian Yates E-Book
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Dorian Yates is a 6x Mr. Olympia champion and one of the biggest bodybuilding legends in the sport, working to change it forever. He took vigorous personal notes during his prime years and has finally made them available in e-book format with the Dorian Yates Training Journal. These notes go back to his first competition and chronicles his iconic “blood and guts” training style as he sought to be the absolute best. This e-book contains a selection of 100 pages of Dorian Yates’ actual training notes as he journeyed through the world of bodybuilding towards becoming a Mr. Olympia champion and all-around bodybuilding legend.
Price: $29.99
Wrap Up
When looking for the best holiday gifts for that bodybuilding loved one, look no further than right here. From exercise equipment, immune boosting supplements, entertaining documentaries, fresh apparel, and an educational e-book, we at Generation Iron have all of your gift ideas covered. Keep those gains going with some of these great gifts and really help that bodybuilder friend or family member continue to grow both inside and out of the gym.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
7 Reasons Why You Can’t Build Muscle
Reasons Why You’re Not Seeing Changes in Your Physique
If gaining muscle mass was easy, everyone would be walking around with 21-inch arms. Some people think getting a gym membership and hitting the weights a couple of times a week will buff them up.
Wrong expectations while joining the gym is the reason why most people drop out without seeing any changes in their physiques. If you have been working out for some time, but don’t see any positive changes in your body, this is the article for you.
Impatience
Bodybuilding will test your physical and mental strength. You can’t expect to transform your physique in a single week – or even in a month for that matter. You’ll be changing your physique one rep at a time.
So when you join the gym, be ready to put in the hard work and see some calloused hands. Although it might take some time for you to see the results, it’ll all be worth it when you do.
No Mind-Muscle Connection
Mind-muscle connection is indispensable in the sport of bodybuilding. While training you need to visualize what you want your muscles to look like. Bodybuilding isn’t about going through the motions.
There is a reason why gyms have mirrors. If you find it difficult to establish a mind-muscle connection, look at the muscles you’re training in the mirror and squeeze and contract the muscles with every rep.
A Lacking Diet
Your diet and nutrition play a big part in your transformation. You can’t expect to build a physique like Arnold while eating at McDonald’s. Design a nutrition plan while keeping your macro and micronutrients in mind. If you can’t do it yourself, take professional help. Because at the end of the day, you become what you eat.
Ego
If you’re new to the gym, ask for help from trainers or advanced lifters at the gym. No one expects you to know everything about proper form or training programs when you join the gym. Go out and learn everything you can from reliable sources.
Going too Fast
Many beginners make the mistake of trying to do too much too fast. Try making incremental progress. Don’t try to lift more weights every day. Focus on getting the basics right and build on from there.
No matter how hard you workout in the gym, your body doesn’t grow in the weight room. Give your body enough time to rest and recuperate. Performance athletes and high-level executives advocate sleeping for 6-8 hours a day to function at optimal levels.
Not Sticking to Your Guns
Many people make the mistake of switching training programs, supplements, diets too often. Bodybuilding isn’t rocket science. You’ll be better poised to make gains if you stick to the basics rather than hopping around.
You don’t need to try every fad that comes out in the fitness industry. A combination of compound and isolation exercises, a protein-rich diet and some patience and hard work is all you need.
Indiscipline
There will be days where you wouldn’t want to train, but still showing up for your workouts will prove your grit. You need to make a schedule and follow it with army discipline. Show up for your workouts at the same time every day, never miss a meal and take proper rest.
Are you happy with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Best Ways To Build Quick Mass For Effective Gains
Looking to build quick mass? Check out the best ways to do so!
We all want to see a serious increase in mass, right? Building a massive physique is what makes others envy us both inside and out of the gym. But we want it quick. We want to build that quick mass. While training and our progress does take time, it is possible to start to see gains come on a bit faster which will ultimately lead us to that physique we want most.
Let’s take a look at the best ways to build quick muscle mass so you can see great gains like those bodybuilders we all know and love. With the right approach to training, diet, and supplementation, you will be well on your way to seeing those gains you want most.
What Is Muscle Mass & Why Does It Matter?
Muscle mass is everything related to our muscles. This includes skeletal muscles, those muscles that connect to our skeleton and helps move limbs as well as other body parts, smooth muscles, which are found in the walls of our organs and blood vessels, and water that is kept in our muscles. Since our muscles are made up of both water and protein, it is important to have adequate amounts of both (1).
Muscle mass matters because it allows us to move, either for functionality or more sport specific movements, while also contributing to our structure and ability to have better form and posture. Plus, enough muscle mass will work to tone us and give us a shredded aesthetic we can be proud of.
Best Ways To Build Quick Mass
Let’s take a look at some of the best ways to build quick mass so we see those gains we want most. The right approach is everything and these tips will come in handy when you need them most.
1. Focus On Compound Movements
Compound exercises allow you to lift more weight. While isolation exercise are great, by putting more emphasis on working more muscles, you start to tackle other muscles and will ultimately see great growth and a well-rounded physique.
2. Up The Intensity & Volume
By increasing intensity and volume, you start to work on increasing mass by pushing your muscles harder. With your muscles fatiguing, you start to break down more fibers for them to ultimately grow bigger and stronger (2).
3. Add More Protein
Protein is the building block of all muscle and working to add more protein into your diet can be a huge advantage when looking to put on quick mass (3). This can be whole food like lean meats, as well as supplements like protein powders and casein powders.
4. Increase Recovery Time
After a grueling workout, your muscles need to heal and repair those worn down fibers. Putting a focus on recovery, either through things like foam rolling, yoga, or other forms of stretching, will give your body exactly what it needs to properly recover and grow. Looking for a great recovery tool? Definitely check out a massage gun for that therapist level quality from the comfort of your own home.
5. Set Realistic Goals
Setting goals is imperative for you will have something to strive for. Realistic goals can still be big, but it revolves around what you think you can do to really maximize your gains. You won’t be an Olympia bodybuilder overnight, but setting goals, especially when looking to build quick mass, is a great way to get inspired and see effective growth.
6. Emphasize Sleep
This does go along with recovery, but with our busy schedules, emphasizing sleep is absolutely necessary (4). For our muscles to grow, and for our bodies to get adequate rest, sleep is a vital part of our routine. Somewhere in the window of seven to nine hours a night is a proper amount of sleep to see real gains.
7. Push Yourself
Don’t just go through a workout haphazardly. Really grind and keep your head down to see great gains. An hour workout can accomplish a lot if you put your mind to it and really looking to get an effective and worthwhile workout forces you to push yourself past limits you might think aren’t possible.
Supplements & Their Affect On Building Mass
When it comes to building real mass, a proper diet and training routine are obviously essential, but at the end of the day, using supplements can greatly benefit all of our gains by pumping us with those vital nutrients we so desperately need, especially after a grueling workout. Building mass requires a well-rounded routine, but with supplements, you may find it a bit easier to see some real gains.
Let’s start with a protein powder, a great supplement to pump you with protein so you see added growth and enhanced recovery, thus building up your muscle mass (5). With protein as the building block of all muscle, it is important to not neglect this. Either a whey-based or non-dairy protein will do the trick and greatly benefit all of your gains.
Looking to other supplements that can also be of great assistance, creatine and mass gainers are two that will work to build strength, size, and of course, overall mass. Paired with a protein powder and you will be well on your way to seeing great gains. When all is said and done, these supplements are exactly what you need to see some real growth start to take place and you seek that increase in muscle mass.
Wrap Up
Building quick muscle mass is our ultimate goal. It allows us to thrive both in functional and sport specific movements while aiding in our shredded aesthetic. Looking to build mass quickly is possible and it will ultimately set us up to great gains down the line. Check out these best ways to build quick mass while also incorporating some great supplements into your routine so you see those gains you want most.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Tipton, K.; et al. (2008). “Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Kai Greene’s Full Body Weekly Workout For Huge Gains
This weekly workout from Kai Greene is a full body crusher to give you serious gains.
Kai Greene is a professional bodybuilder and one of the greatest competitors in the modern era of bodybuilding. His massive physique and top place finishes has earned him a strong reputation around the pro circuit as an athlete to be feared.
When looking for a good full body workout, it is always best to take notes from the pros. With so many people online or in gyms claiming to know everything and anything about fitness, for your gains to really show, looking for advice and workout plans from professional athletes is the best place to start. Their careers were made in the gym and in the kitchen and those dietary and fitness plans worked for them and most certainly can work for you. Planning a workout in one day can be challenging, let alone a whole week, but thanks to this weeklong workout from Kai Greene, you will be well on your way to huge gains.
With a massive and shredded physique, Kai knows exactly what it takes to see real results for only the best gains possible while also challenging himself to see continuous growth.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Profession
Era
Nationality
Bodybuilder
2010
American
This workout from Kai will certainly fire up your muscles to grow so you see the best results. A week-long workout will give you the blueprint for an awesome pump each day and one that will most definitely see an increase in strength and size.
About Kai Greene
Kai Greene is a professional bodybuilder and personal trainer who is considered one of the best bodybuilders to have never won a Mr. Olympia competition. While this may seem insulting, it is more a testament to his hard work and the sheer competition of such an event as opposed to a low blow to Greene’s career. He placed second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite never winning a Mr. Olympia competition, his best wins were at the Arnold Classic in 2009, 2010, and 2016. Since going pro in 2005, Greene has been a force in the pro bodybuilding world and one to watch for his dedication to his physique and love for the sport.
Kai Greene Training Routine
This full body weeklong workout is sure to get you fired up and moving to ensure you hit all those muscle groups that need work. A mix of big lifts and exercises to support and grow smaller stabilizer muscles, this can be done with high volume and lighter weight, or the option to slightly modify to go heavier for slightly less reps. With many of these exercises, if you focus on mind-muscle connection and added time under tension, you will start to see huge gains by targeting deeper muscles as opposed to just the larger surface muscles. An awesome workout, this full body crusher is bound to give you that shredded aesthetic you want and will love.
Monday- Chest & Calves
Exercise
Sets
Reps
Bench Press
5
5
Dumbbell Fly
3
8
Decline Bench Press
3
8
Arm Pullover
3
10
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
4
8
Tuesday- Shoulders & Forearms
Exercise
Sets
Reps
Arnold Press
3
8
Behind The Neck Press
3
8
Lateral Raise
3
10
Front Raise
3
10
Shrugs
3
15
Reverse Curls
3
8
Hammer Curls
3
8
Wrist Curls
3
8
Wednesday- Back
Exercise
Sets
Reps
Barbell Pullover
3
10
Lat Pulldown
3
10
Bent Over Barbell Rows
3
8
Seated Cable Rows
3
12
Thursday- Legs
Exercise
Sets
Reps
Squats
5
5
Lying Leg Curls
3
10
Deadlifts
3
8
Lunges
3
15
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
3
8
Friday- Arms
Exercise
Sets
Reps
Reverse Curls
3
10
Hammer Curls
3
10
Wrist Curls
3
10
Preacher Curls
3
8
Spider Curls
3
8
Dumbbell Kickbacks
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Best Supplements For Enhanced Growth & Wellness
Using top quality supplements to maximize your gains, especially after a workout like this, is incredibly important for your growth and wellness. Recovery and ensuring those fuel stores are replenished is more than important, especially with a grueling workout scheduled for each and every day. In order for those gains to show and your muscles to grow, working on your health in tandem with your fitness is vital for serious success.
To enhance growth and recovery, muscle building supplements like protein powders, creatine, mass gainers, and casein proteins are perfect. Working to pump you with protein and other nutrients, these supplements are exactly what you need to see serious gains.
To enhance wellness, consider a super greens supplements, omega-3 product, or multivitamin, all of which will pump you with nutrients and those vitamins and minerals you need most to stay in the gym and off the couch.
Wrap Up
When looking for a solid plan to really attack all areas of our body, look no further than this full body weeklong workout by Kai Greene. Working all of those muscle groups with challenging and fun exercises, Kai Greene shows us just how the pros do it to gain mass and get that physique to pop. As someone who knows how to work hard, Greene has hit the podium at some of the biggest competitions in the world. A respected bodybuilder and determined athlete, Greene shows everyone just how hard one must work in order to be considered great.
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 Kai Greene Instagram
Build Thor Like Pecs with this Chest Workout
Thor Inspired Chest Workout
A wide chest has been the symbol of masculinity and strength since the beginning of time. It is no surprise superheroes have big pecs. A thick chest is what separates the boys from the superheroes.
If being a demi-god wasn’t enough, Thor has a perfectly crafted physique to put us mear mortals to shame. Although we can’t possibly turn into demi-gods, we can surely transform our bodies to look like them.
Chris Hemsworth’s pecs in the Thor movies are the result of countless hours spent in the gym. Thor’s pecs are close to perfect when it comes to size and definition. To build a chest like a demi-god’s, you need to have a balance of compound and isolation exercises in your workouts.
You don’t need to be the god of thunder to go through Thor’s chest workout, but you’ll have to put in all you’ve got. We’ll include advanced training techniques in the workout to completely annihilate your pecs.
Set 1 – Superset
Cable Crossovers – 3 Sets 15 Reps
Machine Chest Press – 3 Sets 15 Reps
We start the chest workout with a superset of isolation exercises to exhaust your pecs at the beginning of the workout. Most people start the workout with compound exercises and lift heavy weights.
While there is nothing wrong with lifting heavy at the beginning of the workout, it increases your possibility of getting an injury. Don’t just go through the motions in these exercises, pause and squeeze your pecs at the top of the movement.
Set 2 – Bench Press – 3 Sets 15-12-10 Reps
Seeing this exercise in this workout shouldn’t come to you as a surprise. The bench press is a compound exercise and is incredibly effective in adding size to your pecs. Most people make the mistake of going too heavy on this exercise.
Make sure you don’t bounce the barbell off of your chest and you shouldn’t lock out your elbows at the top of the movement. Doing so will help you in maintaining a constant tension on your chest.
Set 3 – Incline Dumbbell Press – 2 Sets 12 Reps Third Set Drop Set 15-12 Reps
The upper chest is one of the weakest muscle groups for most people. Incline dumbbell press on a 50-degree angle with help you in optimally targeting your upper pecs. Maintain a mind-muscle connection while performing this exercise.
The last set on this exercise will be a drop set. After completing 12 reps on the first two sets, perform 15 reps on the third set and then drop the weights and go into the fourth set for 12 reps or failure without taking a rest.
Set 4 – Decline Dumbbell Fly – 3 Sets 10 Reps
For an overall development of your pecs, you need to train it from all angles. The decline dumbbell flyes target your lower pecs and are a great exercise for helping you develop the separation between your abdominal and chest.
While performing this exercise, make sure your elbows are locked at an angle. While doing the flyes, the movement should happen at the shoulder joints and the elbows should remain locked.
Set 5 – Giant Set
Plate Chest Press – 3 Sets 10 Reps
Push-Ups – 3 Sets Failure
Dips – 3 Sets Failure
You’ll be ending this workout with a giant set. Just like a superset involves you performing two back-to-back exercises, a giant includes three continuous exercises. In these last three exercises, we’ll be focusing on contracting the muscles and leaving the gym with a muscle-ripping pump.
In the plate chest press, lie down on a flat bench and hold a weight plate between your hands with your arms extended. Lower the plate to the center of your chest and return to the starting position and contract your pecs.
Your pecs should be completely fried by now and you should have a hard time performing the push-ups and dips. If the bodyweight versions of these exercises are easy, feel free to add resistance by using weights.
Which superhero in your opinion has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Boost Your Pump in the Gym
Get a Muscle Pump in the Gym
As bodybuilders and fitness enthusiasts, we’re always chasing a good pump in the gym. A muscle pump is the result of blood and lactic acid rushing into your muscles. Nothing can match the satisfactory feeling of leaving the gym with a muscle ripping pump.
For beginners, and advanced people alike, getting a muscle pump isn’t as simple as it might sound. A pump is essential to bodybuilding as it first tears the muscles down by expanding them and at the same time also helps in repairing by taking nutrients through blood.
1. Pre-Workout Supplements
Supplements are a big aid in bodybuilding. Pre-workout supplements containing nitric oxide can help you in achieving a muscle tearing pump. Nitric oxide might also help in improving your workouts by delaying fatigue and decreasing muscle soreness.
Pros use pre-workout supplements not only to get a pump but also to get a laser-sharp focus and improved strength and stamina. If you feel exhausted after a couple of sets into your workout, there is no way you can achieve a pump you can write home about.
One great pre-workout to consider is National Bodybuilding Co. Stage Ready Pre-Workout which won our GI Supplement Award for Best Pre-Workout. With highly researched and clinically dosed ingredients, this pre-workout has proven results with muscle pumps, cognitive focus, and intensity. A great pre-workout can boost your training and see huge muscle growth while giving solid energy and Stage Ready Pre-Workout is a great choice.
Check out GI Supplement Awards National Bodybuilding Co. Stage Ready Pre-Workout here.
You can also check out our official review guide of the best pre-workout supplements on the market right here.
2. Advanced Training Techniques
There are possibilities you might stop experiencing a pump after you’ve been working out for some time. If you’ve been following the same training program, chances are your muscles have adapted to it.
You need to spice up your workouts using advanced training techniques like supersets, drop sets, giant sets, rest-pause sets, etc. Changing up the tempos of your reps can also be incredibly useful as it will shock your muscles.
The next time you’re squatting, take three seconds on the way down, hold and pause at the bottom for two seconds, and blast up to the starting position in a second (3-2-1). You can also experiment with the tempos, for eg, (3-3-3), (1,1,2,), etc. Apply this technique to any and every exercise and be ready to get your mind blown by the pump.
For more advanced guides to exercises like the squat – check out our Bulgarian Squat guide right here to take your workout to the next level.
3. Mind-Muscle Connection
A lack of mind-muscle connection is one of the biggest reasons people don’t get a pump in the gym. Working out isn’t about going through the motions. The mind-muscle connection can be a problem, especially for the beginners.
If you’re doing a bicep curl, you need to ‘become’ your bicep. If you’re a beginner, looking at your biceps in the mirror will help you focus on your biceps. Squeeze and contract your guns at the top of the movement with every rep.
If you’re still having problems with establishing a mind-muscle connection, asking someone to gently tap on your biceps while you perform your exercises can help you in focusing on your pythons.
For more detailed information, check out our official guide with six ways to improve your mind-muscle connection.
4. BFR Training
Blood flow restriction (BFR) training will give you a pump you’ll remember for days. In BFR training, you tie elastic bands on your target muscles while performing your exercises. Doing this will let the blood enter your muscles but will delay the exit, giving you a mean pump.
You might need to increase the number of reps and slow down the movement, giving enough time for the blood to enter your muscles. Getting used to the BFR training can take some time as you need to get the tightness of the bands right, which can take a couple of tries.
5. Take it Easy
Sometimes people deprive themselves of a pump by trying too hard. You don’t need to lift super heavy or do too many reps to achieve a muscle altering pump. Doing 10 reps with a lightweight, proper form and squeezing the life out of your muscles with every rep can get you an insane pump.
Higher volume and intensity aren’t always the answers when it comes to making progress in the gym. Bodybuilding isn’t about lifting the most weight, it’s about putting the optimal amount of tension on your muscles, so they’re forced to grow, and getting a pump in your workouts can be a good indicator for it.
Recovery is also important as well. It’s the time your muscles repair and build back stronger. Check out our guide to the top 5 recovery tips right here.
When was the last time you had an insane pump in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways to Break the Plateau and Achieve New Gains
Break the Plateau and Achieve New Gains
Bodybuilding is always going to be challenging whether you’re a beginner or have spent years in the gym. Most advanced lifters at some point in their bodybuilding careers hit a plateau which can be frustrating.
A plateau is when you have been working out and following a diet plan but don’t see improvement in your physique. If you don’t know how to break the plateau, you might be stuck in the limbo forever.
Use Advanced Training Technique
Our bodies are really smart and can adapt to our workouts quickly. If you have been following the same bodybuilding program, you should add advanced training techniques like supersets, drop sets, intraset stretching, force sets, etc. in your workouts.
Your goal should be to keep your muscles guessing by shocking them with a new variation with every workout. As Arnold used to say, “Shock your muscles so they don’t know what hit them, this is the only way to grow.”
A Combination of Mind-Muscle Connection and Visualization
The art of visualization includes looking at yourself in the mirror and imagining how you want your muscle to look. You are the sculptor of your physique. If you don’t already have an aesthetic goal for yourself, this is the right time to set one.
Bodybuilding isn’t about lifting heavy weights or just going through the motions. You need to focus on your muscle while you’re training them. Contract and squeeze your muscles with every rep, so they’re filled with blood and lactic acid giving you a muscle-tearing pump.
Mix Up Your Workouts
If you perform compound exercises like the squats, bench press, deadlifts at the beginning of your workouts, and isolation exercises at the end, you should try switching the order and start your workouts with isolation exercises.
If you train one muscle a day, you can try working out two muscle groups in a day. Doing so will give you two days to train every muscle group in a week. On a two muscle workout day, train the weaker muscle group before the stronger one.
Switch the Volume and Intensity
Most people follow the vanilla training programs where they perform 3 sets for 12 reps of every exercise. If you don’t spice up your workouts, your body will hit a plateau. Try changing the number of sets and reps you perform in every workout.
You can also switch between high volume – high intensity or low volume – high-intensity workouts. The high volume workouts have a higher number of sets and intensity refers to the number of reps and time for rest between sets.
Recovery Plays a Big Role
Breaking the plateau isn’t limited to working out. Your diet and recovery play a major role. If you don’t give your body enough time to recuperate, you won’t see the results no matter how hard you workout.
Design a diet plan according to your goals and follow it religiously. 6-8 hours of sleep every night is essential if you want to see positive changes in your body. Always remember, you break your muscles inside the gym, and your muscles grow while you’re asleep.
Are you satisfied with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How to Build Muscle and Stay Fit on Any Diet
How to Build Muscle and Stay Fit on Any Diet
Although there are so many different types of diets out there, building muscles and staying fit is usually on the top of everyone’s dieting agenda. No matter the type of diet you choose to follow, there are many different ways you can build muscles and get rid of unwanted fat. While you build muscle, you lose fat. This does not only make you look better, but it can also make you feel more confident and help you live a longer, healthier life. Here are some of the ways you can build muscles and stay fit on any type of diet.
Eat Lots of Protein
Protein is the number one thing you need to eat when working to build muscles. Protein can help you bulk up and is an important element for building muscles. Make sure to eat foods such as lean meats, fish, eggs, and cheese. While your diet should include protein to help build muscles, be sure to eat a variety of foods that include fruits, vegetables, grains, and carbs, which are all important to staying fit and losing weight while you continue to build muscle. In addition, eating protein before bed can help your body to continue building muscle while you sleep.
Don’t Neglect Your Veggies
While a lot of people consider heightening their intake of protein and fats, they tend to neglect eating vegetables for muscle building. When people think of building muscles, they often think of protein. Protein is not the only important building block for muscles. If you are building muscles, you should eat about 5-6 servings of vegetables a day.
Try having some kind of vegetable at every meal and for a snack. You can also double up to make sure you get enough throughout the day. Since you will be eating a higher amount of protein, vegetables can also help to ensure your digestive system is working properly.
Eat Less Calories Daily
Some diets may have you on a strict calorie intake. Eating less calories per day can help you to build muscle. Some diets may have you eating less carbs, like the Atkins Diet. Others may have you reducing carbs and increasing fat intake, like the Keto Diet. Some diets, like Weight Watchers, require you to count calories or points.
Overall, a decrease in the number of calories can help your body to burn more fat and increase muscle. While decreasing calories can help, it is important you maintain a balanced diet to keep your body moving and free from injury.
Get Plenty of Vitamins and Antioxidants
Our bodies need vitamins and antioxidants. You can get plenty by supplementing to make sure your body has what it needs for building muscle. Glutamine is one amino acid that you can take as a supplement to help build muscles. Also consider getting a good mixture of Vitamin C, Vitamin E and selenium each day. Eating fruits, vegetables, and foods that are high in antioxidants will also help you to build muscles. Even if you take a daily multivitamin, add to it calcium, magnesium, and potassium to support your growing muscles.
Get Plenty of Sleep
You might be wondering what sleep has to do with muscle building. If you don’t sleep enough, your body will not build muscle or lose fat. While some people think of sleep as a nuisance, it is actually very important not only to your health, but for staying fit as well. Getting too little sleep can increase hormone levels and decrease the amount of muscle gained after a workout. Make sure to get about 7-8 hours of sleep per night to build muscles and stay fit.
Give High-Intensity Interval Training a Try
High-Intensity Interval Training (HIIT) can be beneficial to building muscles and losing fat. HIIT involves pushing your body hard for a time and then resting. It can burn a lot more fat than when you exercise at the same pace the whole time. This supports the levels of oxidation in your muscles and allows them to grow. It can help to maintain the muscles you are gaining and should be included in your exercise routine for at least 2 days per week.
Use Heavier Weights for Fewer Reps
Whether you go to the gym or use home exercise equipment, try out heavier weights for fewer reps. It is not about the number of times you lift a weight, but it is more about using heavier weights, even if you only lift it once or twice. It can be more beneficial to body-building than doing a lot of reps. This will help you to gain muscles and lose fat more quickly. It will help you to become stronger quicker and also to gain more lean muscle.
Make Sure to Rest and Recover
Some people believe that in order to build plenty of muscles, they need to be at the gym every single day. While this is ambitious, it might not be as helpful as you would think. Giving your body time to rest and recover from an activity is very important to building muscles, losing fat and staying healthy. Taking a day or two off here and there will actually be more beneficial for you in the long run than working out every day. Your body needs time to reset and take a break from activity. Resting is just as important as working out.
These are some of the most natural ways you can build muscles and stay fit no matter what kind of diet you follow. When following a diet, it is important that you take care of yourself and do more good than harm to your body. Losing weight is not as important as maintaining your health. Other options would be to take work out supplements along with your diet. These natural ways can help you to maintain your health, stay fit, and even build muscles quicker. They can also help to ensure you are leading a healthy and happy life.
Amanda Maurois is a proud fit mom, entrepreneur and lifestyle blogger who loves to write about healthy lifestyle, fitness and entrepreneurship. Co-founder at HowTonight.com lifestyle blog. Also, be sure to follow her on Twitter.
Set Your Calves on Fire with This Workout
Set Your Calves on Fire with This Workout
Calves can be one of the most stubborn muscle groups. Most people treat their calves as accessory muscles and throw in a couple of exercises to train them at the end of their workouts. It’s going to take much more if you want to turn your calves into bulls.
You need to train your calves like all your other muscle groups and hit them from all the angles. Your calves are made up of gastrocnemius and soleus muscles which can be targeted with different exercises.
The standing (knees extended) calf exercises work the gastrocnemius muscle while the sitting (knees bent) exercises target the shorter soleus muscle. You need to constantly shock your calves by switching the intensity, volume, and exercises.
Changing your feet placement while performing the calf exercises can also spark new gains. Performing the exercises with a normal foot placement (parallel) targets the medial calves.
Keeping your toes together and heels facing outwards will work the outer calves. If you want to target your inner calves, you should keep your heels together and toes facing outwards.
Calves Blaster Workout
Standing Calf Raises – 3 Sets 30 Reps
A complete range of motion is one of the most important aspects of training calves. Many people make the mistake of overloading the machine and can only move the weights a few inches. You should try to go as deep as you can so your heels are almost touching the floor.
At the top of the movement, your feet should look like a Ballerina standing on her toes. Contract your calves at full extension with every rep. Your calves should have a muscle-ripping pump by the end of this set.
Seated Calf Raises (Changing Feet Placements) – 3 Sets 10-10-10 Reps
Since your knees are bent in the seated calf raises this exercise targets the soleus muscle. In this exercise, you’ll be changing your feet placement to target the three heads of your calves.
Start the exercise with a neutral foot placement and perform 10 reps. Rack the weights and switch your foot placement so your toes are pointing inwards. After completing 10 reps, point your toes outwards and complete the last 10 reps.
Leg Press Calf Raises – 3 Sets 10 Reps
Leg press calf raises are a great exercise as they isolate your calves. You should be able to have a better range of motion in this exercise as this is one of the few calf exercises where your feet will be placed higher than your upper body. This foot placement can give your toes leverage to extend more than the other calf exercises.
Since you’ll only be doing 10 reps on this exercise, you should try going heavier without compromising your form. Use rep tempos and take three seconds to lower the weights, and hold the weight at the bottom for a second. Take two seconds to extend your feet and hold for three seconds at the top of the movement.
Single Leg Standing Smith Machine Calf Raises – 3 Sets 15 Reps
Unilateral exercises are a great way to bring up lagging muscle groups as it gets easier to establish a mind-muscle connection. Training one side of a muscle group at a time also helps in fixing muscle imbalances.
Stand on your right foot at the edge of an aerobics exercise step or a weight plate with your left foot elevated. Perform the 15 reps on the right leg and then switch to your left leg.
Donkey Calf Raises – 3 Sets 20 Reps
Donkey calf raises were one of Arnold’s favorite exercises to train his calves. If you don’t have a donkey calf raise machine at your gym, bend over on a raised platform and ask someone to sit on your back.
Since your knees are bent in the donkey calf raises, they target your soleus muscle. By the end of this exercise and this workout, your calves should be filled with lactic acid and blood and should be begging you for mercy.
Which is your favorite calf 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.
The 7 Kick-ass Bicep Exercises You’re Not Doing
7 Kick-ass Exercises which Need to be a Part of your Next Biceps Workout
Biceps are one of the most loved muscle group for people in the gyms throughout the world. Even though biceps are the favorite muscle for many people, you won’t see many people walking around with 20-inch arms.
Dumbbell and barbell curls are fine, but there is so much more to biceps training which people neglect. If you want to see supernatural results, you should be willing to do supernatural things in the gym.
21’s
21’s are arguably one of the nastiest biceps exercises and are sure to leave you with a muscle-ripping pump. The exercise is divided into three subsets of seven reps each. Hold a barbell at shoulder width.
In the first seven reps, bring the barbell from the bottom to the mid-half position of a complete barbell curl. Return to the starting position and complete seven reps. For the next seven reps start at the top of the movement and bring the barbell to your waist level.
Perform the complete biceps curls for the next seven reps. If it is one of the days when you’re feeling invincible, take this exercise up a notch and perform 30’s (10-10-10). Similarly, if 21’s are a little too much for you, you can dial down the number of reps.
T-Curls
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T-Curls are an exercise made famous by the Superman from Compton, CT Fletcher. The T-Curls are an isolation exercise which focuses on the inner head of your biceps. Since this is an isolation exercise, use moderate weight and focus on contracting the muscles.
Lie down on an incline bench and extend your arms to your sides so your elbows are in a straight line. Bend your arms a little and lock your elbows at your sides. Perform hammer curls and maintain a full range of motion. Make sure you have your elbows locked in a place and you’re not using momentum to lift the weights.
Zottman Curls
Zottman curls are complete arm builders. In this exercise, you start with your arms fully extended and with a dumbbell in each hand and at your sides. Begin to curl the weight by rotating your wrists so they’re facing upwards.
Pause for a second at shoulder height and now rotate your wrists so your wrists are facing the floor. Lower the dumbbells to the starting position. The Zottman curls will set your biceps and forearms on fire.
Cable Hammer Curls
Only a very few people perform the cable hammer curls. Cable hammer curls are an isolation exercise and will help you build the outer head of your pythons. Grab a pulley machine cable in each hand while standing in the center of the cable pulley machine towers.
With your right hand, perform a hammer curl so your right hand is at the level of your left chest. Return to the starting position and repeat with the left arm. Hold and squeeze the life out of your guns at the top of the movement.
Spiderman Curls
Only a few other exercises come close to helping you build the peak in your mountains as the Spiderman curls. In this exercise, lie on an incline bench with your chest against the pad and hold a barbell in your hands.
Your arms should be extended so they’re perpendicular to the floor. Curl the weight so the bar is almost touching your forehead. Return to the starting position while making sure you don’t use momentum by swinging the barbell and taking the bar behind the perpendicular point.
Reverse Grip Cable Curls
You don’t want to be the guy with muscular biceps and skinny forearms. Small elbow joints and wrists and muscular forearms, bis and tris give the illusion of giant arms. Reverse grip cable curls are an incredibly effective exercise in targeting your biceps and forearms.
If you want to put extra tension on your forearms, grab the bar with a monkey grip. Not using the thumb grip makes you hold the bar tighter and in the process, you squeeze harder and recruit your forearms.
Smith Machine Drag Curls
Smith machine drag curls focus on your biceps primarily and eliminate any momentum you might use in performing the standard barbell curls. As the name suggests, in this exercise you’ll be dragging the weights up to your upper abs.
Begin lifting the weights by pulling your elbows back. As the bar rises, bend your elbows to curl the weights to your torso while keeping your elbows behind you the entire time. Hold and contract your guns at the top of the movement.
Which is your favorite biceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.