Tag: FITNESS
6 Things Bodybuilding Pros Do Every Day
These Are The Habits Of The Pro Bodybuilders and Athletes
Becoming a pro at anything takes years of practice and work. What if you didn’t have so much time on your hands? What if you could straighten the learning curve to speed up your gains?
We sat down to analyze the behaviors and habits of the professional bodybuilders which could explain their success at the sport, and we’re happy to tell you we managed to find a pattern that sets them apart from the rookies.
Set Goals
By not setting goals, many people fail at the first step in achieving their goals. As someone rightly said, “If you’re failing to plan, you’re planning to fail.” You must step into the gym with a game plan or you’ll end up laboring away your time.
You also need to streamline your goals and make them actionable. Having a goal as simple as “gain muscle mass” isn’t going to cut it. Be more specific. “Add 10lbs of muscle mass in 12 weeks” is a goal that will push you to do your best.
Consistency
One of the biggest factors of mastery in a field is consistency. If you give in to the resistance and don’t practice what you want to get better at regularly with full devotion, you’re going to fail at it.
There will be days when you’ll want to take a day off or you’ll be tempted to go out with friends and family instead of training, but it’s days like these that will show your mettle and set you apart from the crowd.
Follow A Holistic Approach
Bodybuilding, like any other art, doesn’t work in isolation. To get better at the sport you’ll need to learn about biomechanics, nutrition, recovery techniques, supplementation along with going all-out in the gym.
You might start your training career with lifting big weights and solely focusing on getting huge, but after some time (and injuries), you’ll earn some wisdom and find ways to take a holistic approach.
Journal
Journaling is one of the most undervalued practices in bodybuilding, especially if you are an amateur. In the beginning, it might be a little intimidating to remember the names of the exercises, let alone the amount of weight you used, the number of sets and reps you performed in your workouts.
Having a record of all your workouts can help you set PR goals for your future workouts. You shouldn’t limit yourself to the numbers, you should write about your thought process in and outside the gym to have better clarity.
Invest In Yourself
The day you stop expanding your knowledge and limit yourself to what you already know, the same day you’ll hit a plateau. You should always be on the lookout to learn new techniques and ways of getting better at your craft.
Never hold yourself back from investing in yourself by applying for classes, seminars, conferences, webinars, reading books, etc. You should treat your education like the job it is meant to be.
Be Your Biggest Critique
The first point in this article is to set very specific goals. You also need to follow up and review your progress periodically. If you’re on the right path, keep going. Re-route and get on track if you think you’ve strayed off.
Don’t take the criticism or appraisals of others too seriously but be ruthless while judging your self. You should maintain a record of your physique with body measurements and pictures and take account of any injury or movement issues. Set standards for each and then evaluate yourself on the same.
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Gym Crush – Kelsey Wells
Kelsey Wells – The Dream Girl
For the uninformed and uninitiated, Kelsey Wells is an Instagram fitness celebrity with 2.5 million followers. Kelsey’s incredible physique and her story are an inspiration for all her followers.
Wells is a fitness celebrity, trainer, mom, and wife, and she’s a star in all her roles. Working with people like Kayla Itsines, Kelsey built a fitness empire for herself with her Instagram photos, videos, and inspirational quotes.
Kelsey’s beginning in the fitness world was far from typical. Wells wasn’t always a fan of exercising. While she spent her early days playing sports, working out became a chore after finishing school.
All of this was about to change when she gave birth to her son. Kelsey returned to the iron paradise and started lifting weights to combat post-partum depression. Since then, her love for fitness and her influence as an online model and coach have grown immensely.
The Change Was Almost Immediate
Training and staying in shape helped Kelsey vent her negative emotions. Seeing her physical progress and transformation was the icing on the cake. Wells took it upon herself to learn more about fitness and started researching more advanced topics about nutrition.
Soon after following a diet plan, Kelsey realized that the food she ate could greatly impact her mood and how she felt overall. As a result, she revamped her diet plan from scratch, and it’s when the biggest improvements followed.
The Best Shape Of Her Life
While following a regular training and diet plan, Wells felt better than ever and her physique improved by leaps and bounds. When Kelsey returned to weighing 140lbs (her pre-pregnancy weight), her body composition was completely different due to weight training.
Kelsey’s transformation gave her the courage to inspire others to take charge of their bodies and life. Wells opened a social media account where she started posting pictures of her transformation.
Inspiring Others
Along with her transformation pictures, Kelsey posts quotes from her fitness journey (a practice she still follows). Her follower count grew as more and more people resonated with her story and she became a star, especially amongst other mothers who face post-pregnancy depression.
It wasn’t long after this that Kelsey turned into a fitness guru. She seized the opportunity and opened her online coaching business along with other businesses. Kelsey has now turned into a successful entrepreneur and a fitness icon.
Get Fit The Kelsey Way
If you’re a digger for new workouts, make sure you give Kelsey a follow on Instagram. She posts her workouts regularly on the gram for her fans to follow. Wells relies more on strength training as compared to cardio for maintaining her toned physique.
When was the last time you saw someone who could rock both these attires so effortlessly? We are a fan of Kelsey’s and wish her the best for her future endeavors in and outside the fitness industry.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Make These Small Changes in Your Daily Routine to Kick Start Your Fitness Journey
Everyday Changes You Need to Make for Leading a Healthy and Fit Life
Kick-starting a healthy lifestyle can be one of the biggest challenges in transforming your lifestyle. For some people, going to the gym six days a week and eating healthy can sound intimidating.
Many people never start working out and transforming their bodies because they think it is too hard and will take up a lot of time from their daily schedules. Getting over this misconception is almost like winning half the battle.
This article isn’t about what to do when you’ve entered a gym. It is about how to reach the gym and commit to a healthy lifestyle in a progressive manner. A spurt of motivation is the last thing you need before starting on your fitness journey.
We see hundreds of people joining gyms as their New Year’s resolutions but almost all of them drop out soon. You need the determination to take on this challenge as transforming your physique isn’t going to be easy and it is going to take time. Usually, longer than you would have imagined.
Hydrate
The first change you can make is to drink water, lots of it. Our bodies are made up of 70% water and people still make the mistake of only drinking water when they are thirsty. If you want to get in shape, you should be drinking at least a gallon of water every day.
Drinking four litres of water might look like a monumental task if you’re someone who drinks 4-6 glasses of water in a day. You can set mini goals of drinking a glass of water every half an hour to achieve this goal.
Setting reminders on your phone can also help you in achieving this goal. By keeping yourself hydrated, you can increase your brain power, flush out toxins, boost your immune system, prevent headaches, cramps, and sprains, among many other benefits.
Move
You don’t have to hit the gym on the first day you feel you need to work on your body. It is perfectly fine to start small. Set a daily move goal for yourself according to your long-term fitness goal. The daily goals could be to do 20 pushups, run a mile, swim two laps, etc.
Some people start working on their bodies but drop out soon. This problem can be tackled by keeping yourself accountable to someone. Share your goal with people around you, it could be with your family, friends, or even on social media.
By telling people what you’re working on, you’ll be setting a mental challenge for yourself. Most people stop working out and hitting the gym because they had no goal, and no one knew about it. By committing to the goal and sharing it with people, you’ll be accountable and will find it harder to drop out.
Eat Right
Don’t make the mistake of getting an appointment with a nutritionist on the first day of your New Year’s resolution. If you do, ask your nutritionist how many people actually stick to their diets.
Take baby steps into the world of fitness. This will improve your chances of staying on track. The next time you eat out, try to avoid junk food and stick to eating something like a salad or roasted chicken. Change your diet one meal at a time.
It might be a good idea to supplement your diet with supplements to help your body achieve the results. But always remember, supplements are called supplements for a reason. They can never replace real food.
Take it Easy
No matter how hard you workout, your body isn’t going to change in a single day – or week for that matter. Your muscles break down when you work out, and repair when you sleep. Just like a baby grows in its sleep, your body transforms while you’re sleeping.
Sleeping for 6-8 hours a day is essential for recovery. If you’re sleeping for less than six hours a day don’t expect your cognitive abilities to function at optimal levels. Most of the high-level executives and performance athletes advocate sleeping for eight hours a day.
Don’t plan on exercising seven days a week when you start working out. Plan your workouts as per your goals. Most of the pros don’t work out more than six days a week, so chances are you won’t have to either.
Are you planning to start your fitness journey? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Post Competition Q&A With Mr. Olympia Big Ramy
Today we’re sitting down with Big Ramy to find out how he transitions out of a grueling contest prep.
Today we have a great Q&A with your 2021 Olympia champ, Big Ramy, to chat about his post-competition routines as he phases out of that grueling and tough contest preparation. We’ll talk about training, nutrition and supplement strategies to prevent post competition water retention and bloating in efforts to stay as healthy as possible and carry over this great momentum coming off his big win.
About Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian professional bodybuilder who had a rapid rise to fame in the pro bodybuilding world. With a past as a fisherman, he spent years working in Kuwaiti waters before starting to train. Once that happened, he fell in love with bodybuilding and perfect genetics allowed him to thrive in the sport. As someone who wants to improve his physique and compete in competitions, his desire to be unstoppable has not only made him a big name but earned him the title of Mr. Olympia at the 2021 contest, giving him back to back wins at Mr. Olympia.
Q&A With Big Ramy
We sat down with Big Ramy, your 2021 Olympia champ, to discuss life post-competition. Let’s dive right into this and see what Big Ramy has to say!
Generation Iron: Hi Big Ramy. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great you looked on the Mr. Olympia stage!
Big Ramy: Thank you for the kind words but that’s already in the past and it’s time to focus on the next competition!
Generation Iron: Let’s get right into it then! How do you transition out of a contest prep? Do you slowly add in calories, or do you go straight into bulking mode?
Big Ramy: I’ve learned through trial and error that it’s best to slowly add in calories and ‘reverse diet’ yourself into a bulk. I’ve tried going full out bulking mode immediately after competitions in the past and my weight would shoot up 30 pounds in less than two weeks! I would experience terrible bloating and water retention too.
Generation Iron: 30 pounds! Wow!
Big Ramy: Yes. It’s important to slowly ease out of a grueling contest prep. Each week I reduce the amount of cardio by 25% and add a couple hundred calories back into my diet.
Generation Iron: That makes a lot of sense. I imagine it must be hard to be so regimented right after a long contest prep.
Big Ramy: It is but I do still allow myself some flexibility with my diet. If I’m craving a food; I eat it! I’m just mindful of the portion size. Instead of eating an entire pizza, I’ll only have a slice or two.
Generation Iron: What are your favorite cheat foods after a competition?
Big Ramy: I’m used to eating like a bodybuilder, so my cravings are never too bad but one thing I always crave after a long contest prep is fruit! After a competition I’ll have one or two servings of fruit every single day. I’m also a sucker for pizza, mac n’ cheese and nachos!
Generation Iron: Fruit? I wouldn’t even consider that junk food!
Big Ramy: It isn’t but to get to single digit body fat levels my diet becomes very strict. Even fruit isn’t allowed.
Generation Iron: How about your training? How does that change?
Big Ramy: I slowly reduce the cardio by 25% each week so that by week 4 I’m no longer doing any cardio. I also lower my training frequency from 6 days a week to 5 days a week. I typically train 5 days per week throughout my offseason. I will take extra days off here and there if my body needs it.
Generation Iron: How about your workouts? Does your training style change as well?
Big Ramy: I always train hard and heavy but during a contest prep I do more machines to prevent injury. In the offseason I base my training around the big compound lifts like squats, deadlifts, and bench press.
Generation Iron: Last question before we close off; how do your supplements change from pre-contest to offseason?
Big Ramy: Great question. I slowly transition off the fat burners. I’ll reduce the dosage in half for a couple weeks before coming off them completely. When I stop taking the fat burners is when I add in bulking supplements like creatine and carbohydrate powders. One supplement I always utilize during the offseason is CarbTech by Enhanced Labs. It’s a high molecular weight carbohydrate supplement with creatine and lactic acid buffers. It tastes really good too!
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Big Ramy: Remember that your body needs time to slowly transition out of a contest prep. Going from one extreme to another isn’t good. Slowly transition into an offseason by reverse dieting and slowly reducing cardio. It will take discipline, but it will prevent you from gaining unwanted fat and bloating. You just spent all that time dieting; you might as well enjoy single digit body fat levels for a while!
Generation Iron: You heard it from Big Ramy himself. Have a productive offseason and good luck on your next competition!
Wrap Up
You’ve heard it all here from Big Ramy himself. A devoted and accomplished athlete, and best in the field, Big Ramy knows exactly what it takes to win and how to properly adjust post-competition to give himself an even better chance at seeing serious gains and repeating for a third time come next year. With the caliber of competition at Olympia each and every year, Big Ramy knows what it takes to succeed and only gives himself room to grow as he seeks to take down fellow giants that walk amongst him come competition time.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Big Ramy Instagram
What Is Wave Loading & How Can It Lead To Muscle Growth?
Add intensity to your workouts for serious gains.
You work hard in the gym with plenty of quality routines, but wave loading may be something you are missing. We all seek the best intensity for our workouts and research the heck out of the Internet to find ways to boost our gains, but sometimes to no avail. We want to bring this great form of training to you so you fully understand some of the top ways to see that desired growth.
Wave loading is something to add to your routine for it will increase intensity, something we unfortunately find is lacking. With the right approach, we can see our muscle building and power output goals come to life and adding intensity and overload to our workouts is a sure fire way to make this happen.
Let’s take a look at wave loading and see what this form of training is all about. From what it is, to the benefits of it, and an example of what it looks like, you’ll be well on your way to getting a great workout with wave loading. We all seek added intensity and a drive to perform at our very best. Trying something new is just one way to switch things up and really see that change in our training and performance we want most.
What Is Wave Loading?
Wave loading is a great form of training to add intensity and variety into your lifting routine for increased strength and size. Wave loading works with a progressive rep and intensity format where you perform a series of sets all while increasing in weight and decreasing in reps for each wave. However you choose to structure your format will depend on the amount of waves, but typically it will be around two to three. The point is to maximize your training for the best in terms of strength and size all while seeing increased performance results (1).
Wave Loading Benefits
When it comes to wave loading and the benefits around this form of training, it’s important to realize that with the increased intensity comes a great deal of strength and power potential. You no longer are dealing with straight sets which can seem rather flat, meaning you stick to one weight, bang out three sets, and call it a day. What you will find is that the benefits below are all a result of more intense movements with greater load.
Benefits of wave loading include:
Increased strength for better workouts and performance (2).
Bigger muscles to add to our massive and shredded physiques others will envy.
More muscular speed and endurance to allow us to push harder in other workouts.
Improved power for either performance or other sport specific movements that require it (3).
Good variation to change up our workouts and give us something new to try.
Examples Of Wave Loading Routines
Let’s take a look at some wave loading examples to fully understand how to structure this type of workout. The right approach means you know exactly what needs to get done so you’ll never have any questions left unanswered. It may require some math on your part to figure the right percentages but this is where a training journal can come into play so you know exactly what is needed in order to train harder and perform better.
A simple wave loading format would look something like this:
What you’ll find above is the weight used to perform 3 reps then gets moved down as you cycle back to 4 reps. You are increasing weight ever so slightly, but it works as a way to physically challenge your muscles with the increased load and mentally allow you to not even think about the increase in weight.
Potential Risks
If done correctly, and of course safely as all lifts should be, the potential risks are actually slightly low. However, with the increased load, you will find that you may fatigue faster, so recovery and managing the amount of weight should be high on your priority list. Stretching and other forms of recovery, like yoga, are great to throw in, but using a foam roller can be an easy way to achieve serious recovery and increased gains.
Wave Loading Vs. Straight Sets
You may be wondering what the benefit is to wave loading versus something like straight sets. With straight sets, you can certainly see gains to muscle growth, muscular endurance and power, among other lifting benefits, but the intensity is something to heavily consider. When it comes to something like higher intensity work, whether that be with lifting or even HIIT workouts for that cardio boost, you start to build a solid base for power and explosivity. Depending on your goals, whether you are a powerlifter or bodybuilder, or an athlete where explosive movements are a priority, this can serve you well. So, we aren’t saying throw straight sets out the window, just to consider wave loading as part of your routine to mix things up.
For those of you looking for a serious pump before your workout, check out our list of the Best Pre-Workouts for some awesome products. Post-workout gains come with a great protein powder for increased muscle growth and recovery so definitely look at our list of the Best Protein Powders for some seriously effective products!
Wrap Up
Wave loading is an effective and worthwhile form of training to consider. A great way to promote explosivity and power, while also aiding in muscle growth and increased muscular endurance, the added intensity is sure to mix things up and improve all your gains. Give this a try to see just what it can do for you, for you won’t be disappointed by the results. And be sure to add in some premium supplements to ensure you don’t sacrifice any of those hard-earned 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
Morton, R.; et al. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (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)
Sarabia, J.; et al. (2017). “The effects of training with loads that maximise power output and individualized repetitions vs. traditional power training”. (source)
3 Tips To Smashing Through A Bodybuilding Plateau
Almost every experienced lifter has experienced the frustration of a plateau.
There are many potential causes of plateau thus many corresponding solutions. These three tips are an excellent place to start if you’re looking to break a plateau or even just steepen your rate of progress.
1. Set Goals
If asked, most people would declare that their time in the gym has a purpose. But it’s not enough to have a vague idea of a better body or stronger lifts. Empirical measurements and specific deadlines are some of the best ways to ensure you possess a conscious intent throughout the day.
Goals can be set for various time ranges, but the best way to start is with monthly, weekly or even daily goals. This helps initiate the habit of goal setting and fulfillment. A daily goal can be anything from a calorie count to concrete ‘in bed’ and ‘out of bed’ times. A weekly goal can be a total number of set’s accumulated on a weak bodypart. Goals should be personalized, purposeful, and WRITTEN DOWN.
2. Change The Stimulus
The Law Of Accommodation rules the gym. It basically states that any given stimulus over time will excite a diminishing result in the body. So one of the best ways to make sure that we are constantly optimizing growth is to vary our workouts. This doesn’t just mean vary the movements- set number, rep number, weight, rest time between reps, types of reps, types of resistance – can and should all be modified, both to change the stimulus, and to discover the optimal stimulus for your body.
Occasionally, something completely outside the box, like a day of kayaking, can torch your shoulders in a way that the gym can’t, simply because your body is unused to the movement. Don’t underestimate the power of the unfamiliar.
3. Recover
Offering this tip may be beating a dead horse at this point, but frankly it’s a horse that can’t be beaten enough. So often it is not our work in the gym that forestalls us, it is our ability to recover from our work in the gym. Recovery doesn’t just mean sleep and nutrition, although those practices must be refined. Most elite level lifters routinely get bodywork done, and there’s a reason for that- it makes a difference.
Of course the average lifter cant afford to get massage, dry needling, chiropractic, etc every week. But, for example, one sports massage every month or two can really do wonders to prevent and resolve injury, open up new ranges of muscle contraction and separation, and offer a deeper connection with the body.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Instantly Improve Your Squats and Leg Gains with these 5 Tips
5 Tips to Improve Your Squats
Chicken legs are probably one of the most common sights to be seen in gyms around the world. It is no secret leg days are one of the most despised days in the life of a bodybuilder. But make no mistake, a pair of shredded wheels is what separates the men from the boys.
Legs are the foundation of your physique. If you want to have a strong upper body, you need to have a rock solid lower body. Leg presses and leg extensions are cute, but it’s the squats which have proven to be the most effective leg builders.
People don’t like to squat since they are hard to perform. Most of the people who do perform them, don’t do it right. In this article, we will help you fix your form so you can reap the most rewards from this exercise.
1. Don’t Bend Your Back
Most people make the mistake of bending their back while squatting. While a normal arch on the way down is okay, it shouldn’t look like you’re performing half squat and half good mornings.
You can use your nose as a pivot point. While you squat your nose should look like you’re jumping straight into a swimming pool. If it looks like you’re diving into the pool, you’re doing it wrong.
2. Keep Your Head Turned Up
Warming up your lower back and legs before a leg workout is always a good idea. If for some reason you have a stiff lower back or hamstrings, you might have a tendency to bend forward. Doing so will put pressure on your glutes and lower back and take off the stress from your quads.
Keeping your head turned up and looking towards the roof can help you in keeping your back straight. The more you keep your back straight, more will be the tension on your quads.
3. Flair Out Your Knees on the Way Down
While squatting, some people push their hips back which brings their back into the movement as they have to bend forward to complete the movement. The right way of performing a normal squat is to push your knees out and going straight down while keeping your back straight.
The right starting position for a normal squat is to have a shoulder-wide stance with your toes pointing out slightly. Imagine as if you were sitting in between your knees. Don’t push your hips back as if you were to sit on a chair.
4. Keep Your Body Tight
Like every other exercise, squatting isn’t about going through the motions. You need to maintain a mind-muscle connection with your quads throughout the movement. Keep your quads tight and squeeze the hell out of them at the top of the movement.
If you want an intense quad pump, perform this exercise with a constant momentum while keeping your body tight. Don’t pause at the top or the bottom and flex your quads at the starting position.
Breathing is another very important aspect of squatting. While you’re at the starting position, take in a deep breath. Hold your breath and keep your core tight on the way down. Breathing out on the way up will help you generate thoracic pressure.
5. Use Accessories
Using accessories in your workouts can improve the results. A weightlifting belt can help you to generate thoracic pressure and will enable you to lift more weight. Knee wraps and sleeves can provide you support on heavier lifts by giving you that extra push from the bottom of the movement.
A Barbell squat pad is another great accessory which many people diss. Greats like Tom Platz used the barbell squat pad, so you should check your ego before stepping into the squat rack the next time.
How much do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
What Is Pyramid Training & How Can This Build Strength?
A basic and effective form of training, this can build serious strength.
With so many forms of training out there, it can be hard to tell which ones will work, but with pyramid training, you can’t go wrong. Too often do we stick with what we know. We can’t fault ourselves for that. Comfort is a luxury and in a sport like bodybuilding, powerlifting, or Strongman where we are constantly uncomfortable, why not allow ourselves that comfort we desperately seek? With something like pyramid training, you allow yourself the chance to grow while also staying engaged so as to not grow totally bored.
Let’s take a look at pyramid training and see what this is all about. From what it is to the benefits of it, we’ll give you an example of what a good plan will look like, plus some alternatives if you want to shake things up and really provide the best for your gains.
What Is Pyramid Training?
Pyramid training is a slower, more steady form of training resulting in changes to intensity and repetitions throughout your entire workout. With the amount of weight and number of sets either increasing or decreasing, the point of this is to create more tension for your muscles to cause an overload so they have to grow. The interval-style of training keeps things interesting and your workouts engaging while also working for better muscle building, fat loss, and even some conditioning as you keep yourself operating at a high level (1).
Benefits Of Pyramid Training
What pyramid training can do is greatly affect your muscle building gains by creating that tension and overload giving your muscles no choice but to grow (2). With the right approach to training, you are well on your way to seeing those gains you want most in the most efficient way possible. Benefits of pyramid training include:
Build muscle and strength: Working with weight and adding that tension and overload can push your muscles to fatigue thus leading them to grow.
Increase volume: With working on your set range, you allow yourself to add in more reps than with a traditional standard workout set.
Work towards muscular failure: Providing this overload to your muscles will fatigue them faster and allow for only the best once recovery takes over.
Warm-up sets included: You can incorporate your warm-up sets into this plan so you get a good warm-up while also having already started your workout.
Engaging form of training: This is an interesting and engaging form of training to keep you working harder and having fun with your workout.
Alternate Form Of Pyramid Training: Reverse Pyramids
Similar to the traditional pyramid style of training, all the reverse pyramid does is flip the conventional method upside down (3). So, instead of starting with the lightest weight at the highest rep, flip it, and start with the heavier weight at the lowest rep. A unique reversal of this traditional method, it still allows for great gains just with a different approach.
Examples Of Both Pyramid & Reverse Pyramid Training
When it comes to these two forms of pyramid training, it will look self-explanatory. But for those unfamiliar, seeing it will make sense and you can put this into your next workout routine. For the standard pyramid, it will look something like each set ascending in weight while decreasing in reps.
A standard pyramid training plan would look something like:
Sets
Weight
Reps
1
50
12
2
60
10
3
70
8
4
80
6
The reverse pyramid is simply the above pyramid just in, well, reverse. This type of pyramid will see weight decreasing but reps increasing. Reverse pyramid training would look something like:
Sets
Weight
Reps
1
80
6
2
70
8
3
60
10
4
50
12
Since we know you will love this form of training, we wanted to share one more pyramid that you will enjoy. It is called step pyramid and it is a bit of a combination between a standard and reverse pyramid. Flowing from descending back to ascending order, this works to really target your muscles and cause some confusion, exactly what you want and need.
Step pyramid training looks something like this:
Sets
Weight
Reps
1
70
12
2
60
10
3
50
8
4
60
10
5
70
12
The Best Supplement To Recover Post-Pyramid Sets
While we all know supplements can greatly influence our growth and recovery, having a top tier protein powder in the mix is exactly what you need. With so many on the market, it can be challenging to know for sure which ones will maximize your gains. But this powder from Transparent Labs is one to certainly boost growth and repair for all your gains.
Kaged Muscle Micropure Whey Protein Isolate
Code GENIRON10 For 10% Off
Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.
Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.
Use code GENIRON10 for 10% off!
Check out our list of the Best Protein Powders for more great protein products!
Wrap Up
When it comes to pyramid training, it is all about the right approach. As we constantly seek the best in terms of our training plans, looking to those workout routines that seem suitable for us to perform can make all the difference. Pyramid training, along with reverse pyramid training and step pyramid training, are just a few examples of ways to make this fun and engaging while still seeing gains. Put this form into your workouts today and see what pyramid training can do for your muscle and strength building goals.
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.
*Images courtesy of Envato
References
Riberio, A.; et al. (2017). “Effects of Traditional and Pyramidal Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial”. (source)
Ribeiro, A. (2016). “Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: A randomized crossover study”. (source)
Dialameh, Maryam; et al. (2016). “Effects of 2 Types of Resistance Training, Pyramid and Reverse Pyramid Training, on IL-4, IL-6, and IFN in Young Women”. (source)
Opinion: The Pros and Cons of Lifting Heavy as a Mixed Martial Artist
Barbell lifts have been translated over to almost every sport imaginable. At first many believed weightlifting was only for bodybuilders and people looking to create some solid beach muscles with no real substance behind the aesthetics. Soon people learned just how wrong that notion was.
In reality, barbell lifts are great for athletic performance. Building quality muscle doesn’t simply need to be translated over to the bodybuilding stage. If you have the right program then it can be adjusted to your needs. Which leads us to the notion of heavy lifting. Can it be beneficial to your performance in endeavors outside of powerlifting and bodybuilding? On an even more personal perspective, how does heavy lifting translate over to martial arts?
Benefits
I was never much of a heavy lifter when I was actively competing in Karate and kickboxing. Instead my focus was purely on technique and strategy. Rather than “waste time” lifting heavy weight, the focus was always on improving on execution. It’s only now in hindsight that I’ve made the realization that it was the wrong approach. Lifting should definitely be apart of a martial artist’s program. But should you be going heavy?
To clarify, when I started a program I chose the powerlifting approach with some bodybuilding principles thrown in to add variety. Squats, bench press, and the occasional deadlift were all on the menu. The results were definitely alarming, particularly in the beginning.
The benefits of lifting heavy is gaining some insane, godly strength. When I switched over to lifting heavy I felt incredible strength and power, something that was perhaps always there but was dormant. Clinches and ties ups were easy enough to shrug off and my muscle mass increased meaning playing the bully was all but guaranteed. But it wasn’t all sunshine and wine. Lifting heavy has drawbacks, despite the insane strength increase.
Drawbacks
There are a number of things to consider as a fighter when you choose to lift weights. One, you must keep in mind that you have to compete in a particular weight class and gaining too much muscle can make a weight cut even harder than it already is. Secondly, if you’re lifting heavy weight, the chances of you getting sluggish in your movement is a real concern.
Lifting heavy put on the muscle mass sure, but it also turned my fleet footed movement into more of a plodding affair. Rather than bouncing around with dynamic speed, I was reduced to marching towards sparring partners or only able to have fast feet for a short period of time before my muscles fatigued.
Suggested Methods
So where does that leave me and heavy lifting? Well, there is certainly a benefit to lifting in general, one that can’t be denied, discarded or ignored. But lifting heavy simply isn’t going to get the job done as far as aiding in athletic performance for MMA.
That said, lifting should definitely be thrown in there somewhere. Rather than aiming to lift heavy and achieve personal records, an individual looking to use lifting for athletic performance should focus on the rate of velocity of their lift. In layman’s terms that means focusing on how fast the bar is traveling from the bottom position of a lift to the top. That means sacrificing the heavy weight for something much more manageable.
You don’t need to come close to your one rep max to get a ton of benefits of lifting. Your strength may not triple over night, but you will get more explosive which is far more important in a sport like MMA. You’ll gain muscle, but not the kind of massive amounts that will throw you out of a weight class, plus you’ll be able to reap the strength benefits without feeling like a sluggish mess when it’s time to mix it up in sparring.
All in all, you should definitely be lifting if you’re competing in an explosive, dynamic sport. It’s all about programming and how you implement the training more than the actually weight you put on the bar. A good rule of thumb to live by is performance over ego. If you keep that in mind then you’re golden.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
How Spider Curls Lead To Those Bigger, More Buff Biceps
Build those bigger biceps for a seriously buff physique with this isolation exercise.
We all want those bigger biceps and know plenty of exercises to help get us there, but one exercise in spider curls may be an elusive one. We all know those popular exercises associated with arm growth being alternating dumbbell curls, concentration curls, barbell curls, and a host of other more popular biceps exercises great for seeing gains. But spider curls have the ability to isolate and really build those bigger, more buff biceps to only aid in that massive physique.
With so many exercises out there, it can often times be hard to choose the right from the wrong- the most efficient one vs. those which will just waste time. But with spider curls, you get an engaging exercise with minimal equipment needed able to provide for a host of gains to make others seriously envy you and your bigger, more buff physique.
Let’s take a look at spider curls and see what this exercise is all about. Form what it is, to muscle worked, the many benefits, and of course, how to perform it, you will be well on your way to seeing those gains you want most. Plus, with the right equipment, there’s no excuse to ever have a bad workout again.
What Are Spider Curls?
Spider curls are an isolation arm exercise with a beginner difficulty level, given the fact it is relatively easy to learn. The only equipment needed is an incline bench and weights, being a barbell or dumbbells. What this exercise can do is really build up strength and size in your biceps, and by isolating them, along with your forearms and other secondary muscles, spider curls give your muscles no choice but to grow. It is best to perform this exercise towards the end of your workout, especially after a heavier lift as this will work to fatigue your muscles further.
Muscles Worked
The spider curl works your biceps and forearms in a way that gives them no choice but to increase in size. The main muscles worked are your biceps brachii, with your brachioradialis, brachialis and forearm flexors getting great secondary work done. Spider curls work to really isolate these muscles to force them to have extra time under tension for that increased growth.
Benefits Of Spider Curls
The benefits of spider curls are hard to ignore, especially when you place these towards the end of your workout. If you are looking for an effective exercise to provide for serious pumps and efficient gains, then spider curls are the way to go.
Benefits of spider curls include:
Increase muscle growth: By working with real weight and increased range of motion, your muscles have no choice but to grow, especially with an increased emphasis on fatiguing them (1).
Better range of motion: Really work for increased time under tension with better range of motion to build muscle and feel like you’re getting great work done (2).
Build better symmetry: Us bodybuilders need the best in terms of muscle symmetry and by working each muscle on its own, you can play with size and build that perfect physique.
Effective finisher workout: For those looking to really push growth and bring your muscles to total fatigue, this is an effective finisher workout, especially after a heavier exercise.
Nice biceps curl variation: This exercise gives you a good excuse to change up the traditional biceps curl exercise.
How To Perform Spider Curls
Here are the steps for performing the spider curl:
Lay on a bench at an incline of around 45-degrees. Your stomach will be pressed against the backrest and the top of the bench will be around arm-pit height.
Take a dumbbell in each hand with your palms facing forward.
When ready, bend your elbows and curl the weight towards your shoulders, really giving a good squeeze at the top.
In a controlled movement, lower back to the starting position.
Repeat for your desired number of reps.
Featured Equipment For Spider Curls
When it comes to building those massive arms, having the right equipment is imperative and can greatly affect all your gains. With the right dumbbells or barbell, you will effectively work those biceps with the spider curl to build those bigger, more buff biceps.
Best Dumbbells: Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Check out our list of the Best Adjustable Dumbbells for more great products!
Best Barbell: American Barbell 20kg Training Bar
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
Check out our list of the Best Barbells for more great lifting products!
Wrap Up
Spider curls are the perfect exercise to see increased growth to give you bigger, more buff biceps. At the end of the day, you need an exercise that will be engaging and effective. With so many biceps exercises out there, working to confuse your muscles can be challenging but it is possible. Give spider curls a try and really see how an efficient biceps workout can give you that buff aesthetic others will envy.
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.
*Images courtesy of Envato
References
Mangine, G. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Pinto, R. (2012). “Effect of range of motion on muscle strength and thickness”. (source)