Tag: FITNESS
How CBD Helps Boost Your Overall Athletic Performance
CBD products are in full demand right now and the benefits make it obvious as to why.
With a hot and growing industry continuing to rise, CBD companies have taken full advantage of this new craze that everyone is talking about. A safe and effective way to tackle any unwanted pain, aid in recovery, and assist with many other bodily functions, it’s easy to see why so many people are drawn to CBD. We are always trying to look for the next great product to boost our overall health and fitness lifestyle and CBD fits right into that mold.
While CBD is a substance extracted from the cannabis plant, this has some people on edge for fear of the mind altering effects associated with THC. This is where the difference lies. CBD is a wonderful alternative to an effective sports treatment because it doesn’t have the mind altering effects of THC and is legal in most places. Knowing the difference between CBD and THC and how they work in our bodies is very important to understand so we don’t stunt our overall growth and performance short.
CBD can come in many forms which is a benefit to everyone because its variety allows for your preference or means of consumption to exist. Finding a good quality CBD supplement can be challenging with so many companies right now saturating this incredibly popular market. Looking at labels and reading into certain companies can help narrow down your search as to the best CBD products around.
Check out our list of the top CBD supplements here!
What Is CBD?
Cannabidiol (CBD) is a phytocannabinoid derived from the cannabis plant. Next to tetrahydrocannabinol (THC), it is the second most abundant ingredient in the plant. It is a naturally occurring substance used to promote relaxation and calm and is not psychoactive, unlike its counterpart THC.
THC gives you that euphoric feeling because it works as an activator to the cannabinoid 1 (CB1) receptor, binding to it and activating the reward system to impose those feelings most associated with THC. CBD by contrast is a bad binder when it comes to attaching to the CB1 receptor and won’t induce those traditional “high” feelings. What it can do is either inhibit THC or promote the effects of it by helping with the many benefits it provides (1).
There are a few types of CBD to try, each having their own unique properties but benefiting you all the same. Full spectrum CBD is when it is extracted from the plant but other forms of plant matter remain attached. Cannabinoids have therapeutic properties while terpenes give it a fragrance. Flavonoids have properties like anti-inflammatory aid and neuroprotective ones. This induces the “entourage effect” because you are hit with all these different compounds from the plant.
CBD is another form where a purification process leaves you with almost all pure CBD. This is flavorless and odorless and is often cheaper. You can mix this into anything food or beverage for a versatile form of CBD.
How CBD Works?
CBD works to target the endocannabinoid (eCB) system by binding to receptors that play a role in many bodily functions. The eCB system is an essential body system responsible for bodily homeostasis and maintaining a healthy biological environment in response to those things that happen both internally and externally. This plays a big role in mood, sleep, pain relief, appetite, immune system health, and a host of others. Acting as sort of a bridge between our body and mind, CBD works to internally connect all of our bodily forces at play to work together while tackling external issues when it comes to mental health.
Benefits Of CBD
Aid In Muscle Soreness & Pain Relief
CBD can react with the neurotransmitters of the endocannabinoid system to reduce inflammation and help improve chronic pain (2). That unwanted muscle soreness you feel after a workout can last longer than you would like. This can hinder your next few workouts, but CBD can aid in the healing and recovery process to help you throughout the day and performing at a high level for each and every workout after.
Lower Stress & Anxiety Levels
CBD can act on your brain’s receptors to regulate mood and other forms of social behavior to mimic that of serotonin. This can help make you feel good as well as relaxed, thus working to lower levels of anxiety and stress (3). For athletes leading up to a competition, or just those who want a healthier state of mind, CBD can work wonders for your mental health.
Crush Cravings & Boost Metabolism
CBD works as an appetite suppressant, so you crush those cravings that hit you late at night. It can also help with the regulation of your hormones that deal directly with metabolism. So while you eat less of that junk food with reduced cravings, you will burn more calories and shed some pounds with an increased metabolism. This can give you that shredded athletic physique you desire while improving all aspects of your performance for whatever your respective sport.
Featured CBD Supplement To Boost Athletic Performance
Finding the right CBD product can be challenging but it is absolutely possible with the right approach. Knowing what you are looking for in terms of either topicals, tinctures, or pills can help narrow down your search. One great company, cbdMD, produces amazing CBD products perfect for boosting your athletic performance. Let’s take a look at just one of their great supplements.
cbdMD CBD Recover Tub
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
For more great CBD products, check out cbdMD and browse their great selection.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
CBD is a supplement that has taken the world by storm. Cannabis has long been thought to have these great properties but the fear of a mind altering substance has caused a lot of debate around this plant. With the process of extracting CBD to benefit your overall health and wellness, people everywhere can now reap the benefits of CBD without the unwanted side effects of THC, the mind altering substance in cannabis. From pain relief, to lower levels of stress and anxiety, to increased metabolism and less cravings, this supplement can really work to boost your overall athletic performance to keep you on top of your game. Give CBD a try and set yourself up for the most success you can when it comes to your athletic ability and performance.
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
Harvard Medical School Health Blog (2018). “Cannabidiol (CBD)- what we know and what we don’t”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. Noel M.; Kaye, Alan D.; Yong, R. J.; Urman, Richard D. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Medical Cannabis Network (2020). “Effects of CBD oil on mental health: anxiety disorders”. (source)
10 Gym Hacks To Boost Your Muscle’s Growth Hormone Response
To build muscle, you need to be producing a lot of testosterone and human growth hormone.
These are the key muscle-building hormones that your body needs to stimulate the protein synthesis that drives muscle growth. The things you do in the gym can have a big impact on the levels of those hormones. Here are 10 gym hacks to promote a greater hormone response.
Compound Movements
When you perform the big lifts like the squat, overhead press, deadlift, and clean and jerk, you encourage your body to produce greater levels of testosterone in comparison to doing isolated movements like bicep curls or side lateral raises.
Rest Between Sets
The more time you give yourself between sets, the greater your body’s testosterone levels will be. Research has shown that a two-minute rest period on the squat promotes a significantly greater testosterone response than a 1 minute rest period. Give yourself between 90-120 seconds of rest on your compound exercises.
Interestingly, when it comes to growth hormone response, shorter rest periods with moderate weights appear to work best. A rest between sets of 60 seconds with a weight that is between 75-85 percent of one-rep max is best for GH release. So be sure to include both super heavy and moderate sets in your program with rest periods that are not as long with the lighter resistance sets.
Go Heavy
When you push with max weight, your testosterone response will be much greater than when you go lighter. Work within 85-95 percent of your one-rep max for sets of between 3-6 reps for the greatest hormonal benefit.
Negative Training
The more of your rep that you spend doing the eccentric part of the movement, the greater the hormonal response will be. This is especially the case regarding growth hormones. Research shows that you can get as much as 50 percent greater GH response when you do eccentric-focused training. Be sure to focus on the negative part of every rep you perform, taking 2 seconds to lower the weight.
Intensity Enhancers: Bands & Weights
Have you used weights and bands to make your set harder? If not, you are missing out on a great intensity enhancer and a way to further boost your hormone response. You are not as strong in the positive part of an exercise as you shorten the working muscle. Chains and bands allow you to lift more during the concentric part of the rep so that you are working much harder in the negative part of the rep.
The intensity enhancing effect and the focus on making the eccentric part of the rep harder make bands and weights an effective adjunct in your quest to boost your anabolic hormone response.
Isometric Contraction
While isometric golds do not actually make you stronger or build muscle, they do promote the release of Insulin-like growth factor 1 (IGF-1), another key anabolic hormone. Include isometric pauses in your training program by holding the transition phase of the exercise for 4 seconds. For example, you can hold the bottom of the bench press for 4 seconds before pushing back up. An additional benefit of this method is that it will eliminate momentum.
Ride the Wave
Wave training is a familiar concept to weightlifters and powerlifters but not so much in the bodybuilding community. It involves progressively moving up to heavier weights in a wave-like pattern. You follow a pyramid set and rep scheme where you lower the reps and increase the weight for a series of waves, going up to a heavier peak weight on each wave of the pyramid.
Wave loading training has been shown to have a significant effect on your anabolic hormonal response. It will boost your levels of both testosterone and human growth hormone. It also boosts the androgen receptors which drive new muscle growth.
Forced Reps
Forced reps is an intensity enhancing technique that allows you to get out those extra few reps that can make all the difference. It involves having a training partner to help you with the last 2-3 reps of a set after you have reached positive muscular failure (the point where you cannot do another rep with proper form).
Forced rep training boosts your body’s levels of GH and IGF-1. Forced reps will also allow you to take out every last bit of training capability from the working muscle. When you train to the max level like this you will be completely exhausting the muscle fibers which, in turn, drives protein synthesis post-workout.
Drop Sets
Drop sets are an excellent intensity enhancer that has been shown to have a real impact on your body’s production of testosterone and growth hormone. This is another way to extend your set beyond the point of positive muscular failure. Here’s an example using the dumbbell shoulder press.
Stand in front of the dumbbell rack and grab a pair of dumbbells that will allow you to get 6-8 reps. Immediately replace those weights on the rack and immediately grab the next pair of dumbbells down in weight. Press these out for another 6 reps and then drop down to the next weight. Continue doing this for 4 total weight drops. At the end of it, your delts will be on fire – and your hormone response through the roof!
Rep Out Set
Ending your workout with finisher exercises that takes your working muscle to the point of total failure is a great way to promote anabolic hormone release. You can do this with a set of push-ups to failure (the point where your face literally collapses on the floor) when training your chest, or by doing a final set for 50 reps with 50 percent of your one-rep max on the bench press.
Finishing your workout with a rep-out set will significantly boost your GH and IGF-1 levels.
Conclusion
Incorporate these 10 gym hacks into your workout routine, back it up with plenty of sleep and rest, and get your fill of protein and you will create the anabolic response you need to build the muscle your hard work deserves.
Looking for a pre or post workout boost? Check out Enhanced Labs, the home of Big Ramy, Mr. Olympia 2020 Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.
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 Envato
The Dumbbell Clean And Press: Everything You Need To Know
The Explosive Full-Body Exercise for Strength and Fitness
The clean and press is an exercise that places a great demand on a range of muscles throughout the body and as a result, the exercise can effectively develop full-body strength and fitness.
There are few fitness components that are not challenged during the dumbbell clean and press which makes it an excellent exercise for those looking to improve their strength, balance, power, cardiovascular fitness, coordination, and stability.
While the exercise is more technical than other dumbbell exercises, it is certainly an exercise that is worth learning, specifically for those who aspire to increase their power and strength.
This article will review the dumbbell clean and press, highlight key muscles worked, detail clean and press technique and look at a number of benefits associated with the exerciseDumbbell Clean and Press Muscles Worked
The movements required for the clean and press place substantial demand on practically every muscle group of the body.
This section will break down the movement into two phases and highlight which muscles are specifically involved in each phase.
Dumbbell Clean:
– Quadriceps, Glutes, Hamstrings, Calves– Spinal Erectors, Lats, Traps– Abdominals, Lower Back– Biceps, Triceps, Forearms (grip)
In the clean, the muscles of the lower extremities – the quads, glutes, hamstrings, and calves – must all powerfully contract to drive the dumbbells from the floor and propel them vertically.
The glutes are particularly responsible for hip extension, the quads and hamstrings control the movement around the knees while the calves control the motion of the ankles.
The spinal erectors, lats, and traps along with the abdominals and lower back all must contract in order to protect the spine and prevent spinal flexion.
If excessive spinal flexion occurs (specifically to the lumbar spine), the risk of a serious injury occurring is significantly increased (1).
Finally, the biceps, triceps, and forearms all play a role in the high pull which is where the dumbbells are aggressively pulled upwards by the arms.
Dumbbell Press:
– Deltoids, Upper Traps, Triceps– Spinal Erectors, Lats, Traps– Abdominals, Lower Back
The deltoids and triceps are primarily responsible for the pressing motion. The delts cause shoulder flexion whereas the triceps cause elbow extension – the two movements that are responsible for the press.
As in the clean, the spinal erectors, lats, traps, abs and lower back all play a supporting role in keeping the body upright and spine protected.
How to Perform the Dumbbell Clean and Press
As mentioned, the clean and press is a technical exercise and therefore, care should be taken when performing it.
Pay close attention to each of the following coach points to ensure that you perform each part of the movement safely and effectively.
The dumbbell clean and press can be performed either bilaterally (two-handed) or unilaterally (one-handed) with both versions having similar benefits.
The below steps detail the technique for a bilateral dumbbell clean and press:
1) Start by placing two dumbbells on the floor by your feet. Assume a stance that is slightly wider than hip-width keeping the toes turned out.
Ideally, this starting position of the clean should be the same as a deadlift, therefore, push your hips back and slightly bend the knees so that you can grab the dumbbells from the floor.
2) Before initiating the clean, drive the chest up as high as possible, squeeze between the shoulder blades and brace the core.
3) From this position, drive the heels hard into the floor and rapidly extend through the knees and hips to accelerate the dumbbells upward.
When the dumbbells reach approximately mid-thigh, perform a high pull by explosively driving the elbows high and begin to drop into a quarter squat.
4) As you dip into a quarter squat and with the dumbbells rising up towards the shoulders, shoot the elbows through to allow you to “catch” the dumbbells on the shoulders and then stand.
5) From the standing position, once again, lift the chest and contract the core muscles. Focus on contracting the shoulders and arm muscles to drive the dumbbells vertically upward.
Bring the dumbbells back down to the floor by reversing the entire movement and then repeat for the prescribed number of reps.
Dumbbell Clean and Press Benefits
This section will detail four benefits associated with regularly performing the dumbbell clean and press.
1) Unilateral Training
The dumbbell clean and press will bring about a number of unilateral benefits such as improved unilateral strength, enhanced proprioception and balancing out asymmetries.
While this exercise can effectively be performed using a barbell, asymmetries in strength and movement can be masked as the stronger side can compensate for the weaker side.
Using dumbbells however forces the arms to work independently of each other and therefore, imbalances can be identified and rectified.
Furthermore, the dumbbell variation of the clean and press allow you to work one-handed which is something that the barbell cannot offer.
Performing a unilateral clean and press will add a further challenge to the core (2) as it must contract to prevent rotation caused by the asymmetric loading.
2) Full-Body Strength
Compound exercises should be prioritized when it comes to building strength as they place the greatest amount of demand on multiple muscle groups of the body (3).
Furthermore, compound lifts tend to allow you to lift a great amount of load due to the number of muscle groups that are involved in the movement.
The greater the amount of weight that can be lifted, the greater the consequent adaptation is likely to be.
With the dumbbell clean and press, a significant amount of weight can be lifted which can lead to a substantial increase in full-body strength.
In addition, heavy cleans and press (and variations of the press), are two fundamental movements that will be of great benefit to strength, power and fitness athletes.
3) Metabolic Conditioning
As highlighted, there are many components of fitness that are challenged through the clean and press – strength, power, coordination, stability, and balance, to name a few.
Considering the muscles worked and the vast number of challenges associated with the clean and press, the exercise expends a great amount of energy.
Compare the dumbbell clean and press to a number of other dumbbell-based exercises and you will quickly find that it is one of the best exercises for energy expenditure.
For those who are looking to improve their level of conditioning, consider adding the clean and press into your conditioning workouts.
The clean and press can be performed with either light or heavy weights depending on the conditioning workout you are partaking in.
4) Training Around Injuries
Finally, the dumbbell clean and press can serve as a useful alternative to the barbell clean and press when an injury occurs to a specific limb or joint.
While the demands and application of the dumbbell clean and press are slightly different from the barbell version, they do allow you to replicate movements and timings while also placing a demand on the same muscle groups.
It can also be an effective substitute for a range of other dynamic full-body compound exercises such as the snatch and thruster.
For those who participate in strongman and function fitness, the unilateral clean and press allows you to continue to train the full body even if an injury has occurred to one arm.
Dumbbell Clean and Press Programming
The number one consideration to be made when incorporating the dumbbell clean and press into your training is your current fitness goals as these goals will dictate the number of sets and reps that you should perform.
This section will cover a number of common goals and provide a recommendation in terms of overall volume to allow you to make the most optimal progress.
If your goal is to improve your power and strength, look to complete 3-5 sets of no more than 5 reps. In addition, use heavy loads as research has indicated that heavy loads and low reps are most effective for strength and power gains (4).
For those who wish to increase the size of their muscles, the recommendation is to use moderate loads and reps. The typical volume for hypertrophy would be 3-5 sets of 6-12 reps.
While this volume is conventionally used for muscle growth, research does indicate that muscle growth does occur throughout a range of reps (low, moderate and high reps).
Finally, if you are looking to improve endurance or increase metabolic fitness, as touched on earlier, use lighter loads or incorporate the exercise into a conditioning circuit or workout.
A useful guideline for endurance is to complete 3-5 sets of 12-20 reps. With all endurance work, fatigue may quickly become a factor and therefore, it is often necessary to use lighter loads than normal.
Final Word
As demonstrated, the dumbbell clean and press is a superb full-body developing exercise that can be of benefit for attaining a variety of goals. While this is the case, technique should always be the number one priority due to the technical nature of the exercise.
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
1 – Alexander, M. J. (1985-03). “Biomechanical aspects of lumbar spine injuries in athletes: a review”. Canadian Journal of Applied Sport Sciences. Journal Canadien Des Sciences Appliquees Au Sport. 10 (1): 1–20. ISSN 0700-3978. PMID 4006039.
2 – Saeterbakken, Atle Hole; Fimland, Marius Steiro (2012-05). “Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise”. European Journal of Applied Physiology. 112(5): 1671–1678. doi:10.1007/s00421-011-2141-7. ISSN 1439-6327. PMID 21877146.
3 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
4 – Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
Why Skater Squats Build Serious Leg Muscle
A great bodyweight exercise that requires strength, balance, focus, and endurance.
Some of us look forward to leg day, while others of us could not care less. But however you feel about it, you need it because no one will respect those chicken legs no matter how big your upper body looks. The benefits of having, big, strong legs goes far beyond a simple tree-trunk aesthetic. It means you are more grounded, balanced, and stable for any big lift. Of course, when it comes to sport specific movements it can provide a level of power and explosivity that you need, but all in all having strong legs works more to your benefit than you know. Skater squats are a great unilateral exercise to challenge yourself and give your legs a good burn.
Unilateral training is something that should absolutely not be overlooked, for the benefit towards bodybuilding specifically is that it will work to target both sides of your body equally to eliminate any muscle imbalances that may arise. By not overtraining the dominant side and isolating certain muscles, you focus on recovery and rehab to prevent injuries and keep you in the gym.
With unilateral training, the side not being used is also stimulated so some work is done, but you get a slight reprieve as only one side is seriously targeted. Not only will this keep you grinding in the gym, but it will also lead to a healthier lifestyle overall.
Let’s take a look at skater squats and see what this exercise can do for your leg gains. From what it is, to muscles worked, and the many benefits associated with this great unilateral exercise, skater squats can certainly beef up your workout to fire up those leg muscles so those thunder thighs really start to show.
What Are Skater Squats?
Skater squats are a unilateral exercise that will challenge your balance and focus, while also enhancing strength when it comes to your lower body. While this exercise provides a good leg warm-up, it will greatly enhance your entire body and can really elevate the explosivity of each leg to generate more power from each leg respectively.
This is a common variation of the pistol squat exercise because skater squats tend to be easier on the knees and for those with physical knee pain, skater squats work to get a great workout without totally blowing them out. This is because the movement of this squat exercise requires more movement out of the hip as opposed to the knee, taking that strain off.
Muscle Worked During Skater Squats
When it comes to this exercise, what you’ll find is your lower body will be absolutely fired up, but also your core. Your main abdominal muscles along with your obliques will feel a serious burn and will work to provide great balance and stability for any big lift that may come your way. For your lower body, this exercise will target your quads, hamstrings, glutes, and calves to make for a really great lower body burn.
Benefits Of Skater Squats
Strengthen Your Glutes & Hamstrings
While this exercise has the ability to provide for a host of benefits, what you’ll find is your glute and hamstring strength will be seriously enhanced. As two of the biggest muscles in your lower body, and ones that should never be overlooked, your quads and hamstrings provide for movement, stability, and strength when it comes to lifting big and sport specific movements for virtually every sport. Neglecting to strengthen these two muscle groups would be a mistake, but thankfully, skater squats work both at the same time (1).
Develop Single Leg Strength & Power
While single leg strength and power may seem unnecessary, any movement including a pivot or sudden turn will be greatly enhanced. For bodybuilders, while this may seem like a useless movement, it will allow you to better diversify your workouts to see great growth when it comes to other aspects of your training you wish to enhance. The explosivity that will come from a single leg movement is nothing to be overlooked.
Enhance Stability & Balance
While this may go without saying, it is a great benefit that needs to be mentioned. By promoting stability and balance, you are able to ground yourself and have more confidence when it comes to those big lifts, especially the big three in the deadlift, bench press, and squat. As skater squats work your core, you will feel a great sense of stability coming from you abdominals being worked as that six-pack starts to poke through (2).
Great Alternative To Other Squat Exercises
Skater squats serve as a great alternative to other exercises like the pistol squat, which can be tough on your knee. What a good alternative exercise can do is alleviate any unwanted pain and strain that can come from your knees or low back. The pistol squat, for example, uses your knees as the main point of movement, so for those with sensitive knees, it won’t be a great exercise to do. The skater squat works as a great alternative because it uses your hips as the main point of movement.
How To Perform Skater Squats
Pick one side of your body to focus on first. Once in a stable position, engage your core and make sure your glutes are ready to go. Take one leg and kick your heel backwards, bending at your hips with your front leg bent at your knee. It will look like a lunge, but more of a gliding motion. As you come back to the starting position, work to stay balanced using your arms for support in front of you. Repeat for your desired number of reps.
Wrap Up
Skater squats are a great way to target your lower body while also providing great support for balance and coordination. Lower body strength can work wonders for power and explosivity, while also giving you great gains when it comes to overall lower body strength. Easier on your knee and more focused on a hip movement, this can take pain and strain away and provides for a great alternative squat exercise. Give skater squats a try and really work to promote that lower body growth for great gains to your fitness and physique.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; et al. (2014). “Muscle Activation During Various Hamstring Exercises”. (source)
Akuthota, Venu; Ferreiro, Andrea; Moore, Tamara; Fredericson, Michael (2008). “Core Stability Exercise Principles”. (source)
*Images courtesy of Envato
Why Jumping Rope Is A Great Boost For Bodybuilders
Convenient, portable, and effective, jumping rope is a must.
Many of us associate jumping rope with boxers, those quick workouts where it looks like they can go forever. Or our minds jump to the playground as little kids killing time during recess. But what is unknown about this once fun game is that is an excellent source of exercise and can really increase your overall goals and athletic performance.
As a great way to burn calories and aid in weight loss, jumping rope can support your mission of sculpting your body into that perfect physique and work on building muscles in a fun and different way. As an affordable and convenient tool to aid in all of your workout needs, a jump rope is a must have in your home gym or gym bag.
Check out this great jump rope set from QuickFit here.
While running is a great cardio partner for bodybuilding, jumping rope provides an alternative that is easy on your knees to reduce inflammation and injury since each jump is absorbed by both legs. Since the movement requires your upper body as well, it is great for strengthening your arms and shoulders. As a solid exercise for aerobic work and coordination building, jumping rope is a popular exercise for individuals of all athletic activity.
Benefits
Great For Weight Loss
As a cardiovascular exercise intended for longer duration, it allows you to burn more calories and aid in weight loss. With constant movement and calorie burn, your metabolism will kick into gear and that unwanted fat will start to melt away. Jumping rope is also a great exercise for high-intensity interval training which will recruit more muscle activation and allow for a more efficient calorie burn (1).
Enhance Aerobic Capacity and Athleticism
By working for a longer session, your heart rate will increase thus building up a great aerobic base (2). Increased cardio overtime will allow you to work harder and smarter and your endurance will greatly improve. As a solid tool for athletic performance, it will promote power and quickness and it is no wonder by athletes, and especially boxers, love using the jump rope as an exercise tool.
Promotes Strength
Jumping rope is a full body workout so while it works to target your lower body through repeated jumping, your upper body, in particular your arms and shoulders, will get a great workout with the repeated motion of the rope. As a great form of strength endurance (3), you will feel this exercise all over from your calves and hamstrings, to your pecs and delt, as well as your lats, biceps, and abs.
Improve Coordination
Jumping rope is great for coordination because even if you don’t consciously recognize it, your brain always knows what your feet are doing to get over the rope. The repeated motion of the rope traveling around your body forces your brain to think of the exact timing to jump, requiring your whole body to be in-sync to sustain the movement for a longer period of time (4).
Assist Posture And Avoid Injury
This exercise assists posture by forcing you stay upright with your shoulder blades to align your body in efforts to keep you taller. A slouching posture will not allow for full efficiency of this workout and good form is crucial to execute for sustained duration. As an easy alternative on the knees to running, jumping rope is perfect for those just coming back from injury or for those who want to protect their knees from unwanted pain and stress.
Fun Alternative
While other forms of cardio are great and should be included in your workouts, like biking and running, jumping rope provides for a fun alternative to these. With different styles and variations, it allows you to challenge yourself in a different way and still enjoy the process of staying fit.
Techniques
There are many techniques and variations to use to change up your jumping rope workouts and these are just a few to get you started.
Basic Jump
Perfect for beginners, the basic jump is your standard idea of jumping rope. With both feet slightly apart, jump at the same time with both feet over the rope. This should be a staple to master before moving on to other variations.
Alternate Foot Jump
This is slightly more challenging than the basic jump and requires a different level of coordination since you alternate your feet on the ground. It is effective because you will not only double the amount of skips but will challenge your brain to work harder to keep the movement going.
Criss-Cross
The criss-cross approach is a fun variation and is an easy way to show off your jump rope skills. Although it requires some patience to get right, it will really work to target your upper body more efficiently than some others. Similar to the basic jump in movement, the only difference is to cross your hands to the opposite sides of your body while jumping.
Skier Jump
The skier jump is a challenging alternative in that you perform a traditional movement around your body, however, you jump side to side while maintaining good form at the same speed. The lateral jumping motion works muscle you otherwise don’t use.
Wrap Up
Jumping rope is a great way to challenge yourself while also having fun doing it. Cardio can grow to be monotonous and boring at times, but with the right approach, it can make your weight loss and strength building goals more enjoyable. The benefits of jumping rope are amazing for your overall health and will aid in weight loss, improve coordination, promote strength and athleticism, and help you avoid injury. With these variations above, you can really work to challenge yourself and have fun doing so. As an affordable and convenient exercise tool, a jump rope is something to definitely have for whatever your workouts may bring.
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
Sung, Ki-Dong; Pekas, Elizabeth J.; Scott, Steven D.; Son, Won-Mok; Park, Song-Young (2019). “The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension”. (source)
Chen, Chao-Chien; Lin, Shih-Yen (2011). “The impact of rope jumping exercise on physical fitness of visually impaired students”. (source)
Ozer, D.; Duzgun, I.; Baltaci, G.; Karacan, S.; Colakoglu, F. (2011). “The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players”. (source)
Trecroci, Athos; Cavaggioni, Luca; Caccia, Riccardo; Alberti, Giampietro (2015). “Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Player”. (source)
6 Habits Which Will Make You Fat
Avoid Doing These Six Things If You Want To Lose Body Fat
Contrary to what most people believe, they didn’t put on body fat because of their genetics or heavy bones. The accumulation of fat is a result of the habits they have been following for years.
While there are many lifestyle choices which lead to obesity, we are listing down the top six. The objective of this article is to point out a few habits which make people fat so they can avoid them.
Not Following A Schedule
Most people don’t follow an eating schedule. They eat when they want to eat, what they want to eat and however much they want to eat. It’s a blunder when it comes to staying healthy and in shape.
Following a diet accustoms your body to an eating pattern, and your metabolism stays in top shape. A good metabolism rate ensures that you are burning fat even when you’re sitting ideal. You should be eating 5-6 meals a day to keep your metabolism rate soaring.
Becoming A Couch Potato
With the increase in desk jobs, the time people spend sitting has gone through the roof. It’s no secret that sitting for a prolonged duration can result in obesity. Becoming a couch potato can also lead to diseases like high blood pressure, diabetes, etc.
If you have a desk job, you need to incorporate NEAT (non-exercise activity thermogenesis) in your schedule. NEAT encourages you to add walking, standing to your routine so that you are constantly burning calories.
Eating Too Close To Bedtime
While we can understand having dinner and hitting the sack right after it can be very convenient, it’s also one of the worst things you can do to your health. By eating too close to your bedtime, you don’t give your body enough time to burn off the extra calories.
If you can’t space your dinner and bedtime appropriately, you should add a cardio session between them to boost your metabolism. Letting the digestive process start before you go to sleep is essential in making sure you don’t build up fat reserves.
Not Drinking Enough Water
You should set a goal of drinking 8-12 glasses of water every day. Drinking water only when you’re thirsty can lead to an increase in fat deposits in the body. Headaches, acne, digestive problems are some of the problems which can be caused by a lack of drinking ample amount of water.
Staying hydrated will not only help you in fighting body fat but will also allow the body to flush out toxins, excess fat, promote skin health, and improve brain and memory function. If counting the number of glasses sounds hard, carry a one-gallon water bottle with you to work.
Stress
Stress is one of the most common reasons why many people put on weight and body fat. Studies have shown that an increase in stress can raise your cortisol levels which can lead to hypertension, heart diseases, diabetes, and a bulging waistline.
A rise in cortisol levels can also result in the lowering of the male sex hormone – testosterone. Testosterone is the hormone responsible for building muscles mass and all the characteristics associated with puberty in men.
Skipping Breakfast
The first thing many people do when they want to lose weight is to stop eating their breakfast. The breakfast is probably the most important meal of the day as you’re coming off an 8-hour fast (sleeping time).
Depriving your body of the essential calories and macros which you get through the breakfast can result in fat storage in your body. You need to make sure you never hit the starvation phase as it can do more harm than good if you want to lose body fat.
Header image courtesy of Envato Elements
What is your current body fat percentage?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The Massy Arias Workout For A Serious Shred & Sculpt
This workout from Massy Arias will give you higher intensity circuits for a real shred to sculpt an amazing physique.
Massy Arias is a fitness model and personal trainer who worked incredibly hard to get to where she is today. Now with a following online and a will to help others achieve their goals, she is a motivator and someone who others flock to for the best advice.
We all want that great workout, the right exercises to boost our gains and lead us to a sculpted physique. But sometimes we can’t find the best answers. With so many people online claiming to have the secret weapon for workouts, it can be challenging to find out who is honest and who is just spouting nonsense. Thankfully, bodybuilders and other athletes, as well as personal trainers, have a large influence online and with their knowledge and dedication to fitness and helping others, it is easy for us to get great workouts at our disposal so we see the best results possible.
Massy Arias is one of those trainers who loves posting videos on YouTube and around the Internet in hopes of helping others achieve their goals. Her approach to training is one that requires hard work but will pay off in the long run.
Full Name: Massiel “Massy” Arias
Weight
Height
Date Of Birth
145-155 lbs.
5’9’’
11/23/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
Dominican, American
Massy Arias relies heavily on circuit style training which will prove to be worth it for those looking to build muscle, as well as shed fat. The right circuit based workout can be a game changer for those wanting to mix up their routine.
About Massy Arias
Massy grew up in the Dominican Republic, but moved to Los Angeles at a young age in hopes of a better life. Upon arriving in the United States, English was a challenge for her and it only made the transition that much harder. Despite struggling to make things work, she was determined to prove to herself that she could do this.
She began working out and used health and fitness as an anchor, a way to stay grounded when things got be too much. She would eventually grow a social media profile and personal training services into something great in efforts to help others achieve their goals, but also give herself something to be extremely proud of.
Massy Arias Training Routine
Massy tends to use circuits to boost her training and this variety of workouts include upper and lower body circuits, as well as great core circuits to target those six-pack abs. Using equipment like dumbbells, kettlebells, and resistance bands are perfect for performing these workouts at home or in the gym.
Full Body Workout – Lower Body Focused
Warm-Up
Exercises
Sets
Reps
Lateral Lunge
2
8
Plank
2
30 secs
Single Leg Plank
2
8
Circuit #1
Exercises
Sets
Reps
Lateral Lunge with Kettlebell
3
8
Plank
3
30 secs
Single Leg Plank To Down Dog
3
8
Circuit #2
Exercises
Sets
Reps
Alternating Curtsy Lunge
3
10
Bear Pose
3
30 secs
Modified Side Plank
3
3o secs
Circuit #3
Exercises
Sets
Reps
Knee To Elbow Lunge
3
8
Single Leg Plank
3
8
Single Leg Hip Bridge
3
20 secs
Upper Body Workout
Warm-Up
Exercises
Sets
Reps
Reach-Ups
2
8
Wall T-Rotations
2
8
Down Dog To Plank
2
8
Circuit #1
Exercises
Sets
Reps
Dumbbell/Band Alternating Row
3
8
Low Push-Up Iso Hold
3
20 secs
Bear Single Arm Trap
3
8
Circuit #2
Exercises
Sets
Reps
Modified Down Dog
3
30 secs
Push-Up Down Dog
3
8
Dumbbell/Bands Row Iso Hold
3
20 secs
Circuit #3
Exercises
Sets
Reps
Band Pull-Apart
3
10
All Fours Dumbbell Kickbacks
3
10
Cat Cow Knees Elevated
3
10
Ab Workout
Exercises
Sets
Reps
Shin Box
3
10
Low Push-Up Hold
3
10
Burpees without Push-Up
3
12
Lunge Hold
3
10
Bicycle Crunch
3
15
Push-Up Pause
3
10
Prisoner Squat Jump
3
15
Down Dog To Plank
3
12
Plank Shoulder Taps
3
15
Side Lunges
3
12
A-Skips
3
15
Side Skis
3
20
Featured Supplement For Gains
Supplements have the ability to really help us as we do our best to capitalize on our training and performance. While a good diet is essential, sometimes we need more than that and the right supplements are exactly what we need. Products like pre-workouts and BCAAs are great for giving us energy and handling fatigue, while protein powders can work to enhance growth and recovery so we don’t sacrifice any gains. But for those looking to shed unwanted fat and lean down, a fat burner can aid in that shredded aesthetic no problem.
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
This workout from Massy Arias is one to really boost your strength and endurance by working with circuit style training for the best of both worlds. With the right approach to working out, as well as dieting and supplementation, you are well on your way to a desired physique and one that you will most certainly be proud of. Give this workout a try and see what it can do for all your goals today.
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 Massy Arias Instagram
7 Common (But Lethal) Fitness Mistakes You Need To Avoid
Avoid These 7 Fatal Training Mistakes
Making mistakes is unavoidable while you’re learning something new, but if you don’t improve on these errors and keep doing them for an extended time, they can lead to fatal injuries.
In this article, we’ll be listing out the seven most common mistakes which people make in the gym. We hope you reflect on these errors and fix them if you’re committing any of them.
Not Warming Up
Most people make their first mistake as soon as they enter the gym and go right into the workouts. Not warming up your muscles before you start a workout can lead to muscle pulls, tears, and other injuries.
Before you get into a training session, make sure you’re stretching and warming up your muscles. Each warm-up session should last 10-15 minutes to prime your muscles for a workout.
Ego Lifting
Ego lifting is one of the most common phenomenons in gyms around the world. People try to lift heavier weights than they can handle. While you might get away with it a few times, your luck will surely run out sooner or later.
Iron is one of the best humblers. It’ll teach you your place if you don’t treat it with respect. Leave your ego at the door when you enter the gym or you might end up paying a big price for it.
Going “Raw”
The trend of lifting weights raw is seeing an uprise. Bros try to better each other by lifting heavier weights without using any gear like weightlifting belts, straps, sleeves or wraps. It’s understandable if you’re prepping for a raw lifting contest but if you’re doing it for the fun of it, a disaster is right around the corner.
Using gym gear can help eliminate unnecessary tension from your secondary and supporting muscles. Using support equipment doesn’t only help in avoiding injury, but also helps in better recruitment of the primary muscles groups.
Turning Dietitian
Fitness mistakes aren’t limited to the gym. Many people turn into pro dieticians and start designing diets for themselves. Some of these people end up shuffling their daily macro intake which does more harm than good. If you don’t know what you’re doing, it’s a better idea to hire a coach to design your diet and training plans.
Putting Form On The Back Seat
Some people confuse bodybuilding with weightlifting and think that they need to lift the heaviest weights possible to build muscles. In bodybuilding, the form takes the front seat while weights are in the back. Your goal is to break the muscle tissue using the right form.
Rest Is For The Weak
The passion for building muscle can be overwhelming. You need to remember that no matter how hard you train or how good your diet is, you won’t see the results until your muscles recover and recuperate from your workouts.
Juicing Up
It’s no secret many pro bodybuilders are on steroids. Beginners are prone to falling into the roid-trap. Some young people are influenced by the gym bros to start a cycle. Juicing up isn’t right for most people, and we advise our readers to avoid getting into it.
Header image courtesy of Envato Elements
Are you making any of these mistakes?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Way To Create A Bodybuilding Diet For Great Gains
Having the right approach to nutrition is vital to getting that shredded aesthetic bodybuilders crave.
Most of us grind away in the gym and do our best to achieve that shredded physique. But only working out doesn’t lend itself to a proper shred. Sure, we may get bigger and stronger, but more definition starts in the kitchen and those of us bodybuilders looking to lean down need to know the proper tools in creating an effective bodybuilding diet. The right approach to food can allow us to enjoy it while also seeing our bodies come together.
Let’s take a look at some of the best ways to create a bodybuilding diet so you start to see the changes you want most. Knowing what to take but also what to avoid can be of equal importance and allow us to see those gains come to life. With that being our main goal, we should at least know the proper steps in how to get there.
Best Ways To Create A Bodybuilding Diet
While some of this you may already know, it never hurts to hear it again. Redundancy is a great way to keep it fresh in your mind so you actually make the changes you want to see.
1. Goals
Deciding on what exactly you are trying to get out of this is more than important because once you know your end goal, it will easier to get there. Goals can include things like calorie intake, amount of macronutrients needed, whether you are cutting or bulking, among others. Writing them down is an easy way to not forget.
2. Macronutrients
We hear this word all the time and it refers to the three essential sources of fuel for our bodies: carbs, fat, and protein. Each of these sources offers something our bodies want and need in order to thrive inside and out of the gym (1). Protein allows for muscle growth and enhanced recovery for faster bounce back. Carbs give us energy and keep us full for longer. And of course, fats are important for muscle-building hormones and play a role in the absorption of vitamins.
3. Timing
Knowing what to eat and when to eat is vital for your success. Strategically placing the right meals around your workouts will prove to be most effective as you seek the best for energy, growth, and repair. Eating often allows your metabolism to stay constantly working to burn calories so nothing can be stored for fat (2).
4. Meals
What you can eat may seem limited when looking to shed that unwanted fat and really tone out but at the end of the day, it is very much possible to enjoy every meal. Eating tons of greens will give you vitamins and minerals, keep you full, and offer a healthy dose of fiber. Plenty of protein is also imperative as you look to get the most out of every workout (3). Unfortunately, sugar must take a back seat for that can be a killer when trying to get the most bang for your buck.
5. Drink
Hydration is key. Be ready to drink plenty of water, especially on training days and paying attention to the color of your urine is an easy way to check on your hydration levels. Don’t let something like dehydration hurt your goals and find the easy things to tackle first (4). Carry a shaker bottle with you so you never have an excuse!
Top Supplements To Boost Gains
When it comes to supplementation, making sure the supplements you take line up with what you need is imperative. With so many supplements, it can be challenging to find the right ones and really work to maximize your gains. But with three of the staples being protein powder, intra-workouts, and pre-workouts, you absolutely cannot go wrong.
Enhanced 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.
Check out our individual review for Enhanced Protein Isolate 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. Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Check out our individual review for Enhanced Anabolic IV here!
Enhanced Ramy’s Rage Stim Reloaded
Code GENIRON For 15% Off
Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance and enhance focus. Best of all, Ramy’s Rage Stim doesn’t contain mega dosages of caffeine so there is no crash. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout. With 17 clinically dosed ingredients grouped into 4 synergistic matrixes, this pre-workout is perfect for boosting intensity.
Check out our individual review for Ramy’s Rage Stim Reloaded here!
Wrap Up
Putting together a bodybuilding diet can be challenging but it is absolutely possible. Forcing yourself to be accountable to yourself is imperative and can actually be beneficial in the long run when it comes to your overall goals as you will have someone to rely on. Take note of some of these tips and work on getting a great plan together because it is possible to achieve that shredded physique. It may just take a little 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 Envato
References
Lambert, C.; Frank, L.; Evans, W. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Paoli, A.; Tinsley, G.; Bianco, A.; Moro, T. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Popkin, B.; D’Anci, K.; Rosenberg, I. (2010). “Water, Hydration and Health”. (source)
Best Men’s Fitness Apparel For Versatility, Comfort & Style (Updated 2021)
The best men’s fitness apparel will make you look good and feel good as you grind away in the gym.
When it comes down to it, we know you work hard and the best men’s fitness apparel can only add to that. We know how tough it is to fight the urge to break that strict diet, or take a day off from working out. But you do it because you want to get big, huge, maybe even massive. That work ethic should be matched by killer workout gear and the right workout clothes can make you look even better than you feel. Most people say look good, feel good. Like we said, you already feel good so let’s get you looking great with these best workout clothes and other casual gear from a great outdoor brand.
Your workout clothes and other workout gear should reflect quality, durability, versatility, and affordability, but most importantly style. Don’t settle for any old workout shirt or cheap joggers. Look for the best in order to be the best and this list we’ve put together is one to show off your gains, make that physique pop, and genuinely make you look good and feel great when you grind in the gym. This list contains a host of items from multiple brands, ranging from head to toe, and it’s only appropriate that we bring you the best men’s fitness apparel from each casual outdoor or indoor brand.
We’ve put together a list of the Best Men’s Fitness Apparel for 2021 to really beef up your workout clothes so you lift big in style from each brand.
Best Men’s Fitness Apparel For 2021
Best Hoodie
A hoodie can be great for any occasion like cold winter weather, that crisp morning air in the spring, and even in the gym for warming up.
Generation Iron Lift Heavy Repeat Hoodie
This Hoodie from Generation Iron is perfect for upgrading your lifestyle. With a modern custom fit, it will meet your lifestyle needs, whether that be in the gym or out of it and is a great piece of workout gear compared to other hoodies to keep you warm during colder weather. This is made from 80% cotton and 20% polyester for comfort and versatility with an adjustable hood and the Generation Iron logo stamped right on the front so everyone knows where you go for the best information to help your bodybuilding goals.
Generation Iron Lift Heavy Repeat Hoodie is 80% cotton and 20% polyester great for comfort and versatility with an adjustable hood.
Pros
Modern custom fit for comfort and style
Versatile for everyday movements and in the gym
Adjustable hood to fit any size
Cons
Only available on the Generation Store
Price: $39.99
Best Sweatshirt
A sweatshirt with style can be used for any occasion and while it should be comfortable and versatile, never settle for anything short on style.
Generation Iron Silhouette Sweatshirt
The Silhouette Sweatshirt from Generation Iron is an all-around amazing top. It’s retro style features a bodybuilder silhouette and provides an old school vintage look that honestly just looks cool. This sweatshirt is a blend of 50% cotton and 50% poly fleece for maximum comfort and the style is genuinely hard to beat out of this workout gear, especially if paired with accessories to layer with other materials or any form of clothing.
Generation Iron Silhouette Sweatshirt is an old school vintage sweatshirt featuring a bodybuilder silhouette made from a blend of 50% cotton and 50% poly fleece for maximum comfort.
Pros
Great design and awesome old school look
Pairs well with many accessories
Comfortable and versatile for any movements
Cons
Can only get on the Generation Iron website
Price: $34.99
Best Long Sleeve
A long sleeve is a nice way to wear something warm while not overheating and can go well with many outfits for a host of occasions.
Generation Iron 360 Logo Long Sleeve Tee
Generation Iron has this amazing old school long sleeve with the throwback Generation Iron 360 logo placed right in front. Made from 100% cotton, this long top is comfortable, soft, and conducive to any workout or activity you choose to perform. That old school look will make a great addition to your clothes that you choose to match with other workout gear for any session to mix with other layers of any material.
Generation Iron 360 Long Sleeve Tee is an old school long sleeve with the throwback Generation Iron 360 logo right in the front for a comfortable and clean look.
Pros
Comfortable, soft, and conducive to any workout
Old school is a nice addition with the logo on chest
Cons
100% cotton may not be the best for working out
Price: $29.99
Best Lifting Shoes
While weightlifting shoes are great for those who lift big, having an everyday pair of shoes that work well for gym use and lifting can make your workouts comfortable and easier.
New Balance Men’s Minimus TR V1 Cross Trainer
These shoes from New Balance are 100% synthetic with a rubber sole and premium liners for sock-free training. The midsole has full rubber coverage and delivers added cushioning for enhanced comfort and impressive support. A mesh upper region is great for a lightweight feel and enhanced airflow and a rubber underfoot is perfect for stability and traction. Great for all workouts, these shoes are comfortable and versatile to maximize your gains.
New Balance Men’s Minimus TR V1 Cross Trainer is a great shoe with full rubber coverage to deliver added cushioning for enhanced comfort and impressive support.
Pros
Added cushioning is great for comfort and support
Mesh gives these a nice lightweight feel
Rubber underfoot is perfect for stability and traction
Cons
Sizing may be off as they can be narrow
Price: $101.09-$119.99
Best Workout Shorts For Cardio
Having a lightweight pair of shorts for cardio can offer a nice feel as you perform those higher intensity or longer aerobic workouts.
Under Armour Men’s UA Tech Graphic Shorts
These shorts from Under Armour are go-to’s for training and workout clothing and will give you everything you need out of a loose, comfortable, and versatile set of shorts. The quick drying fabric eliminates any moisture from hanging around and they have a soft, natural feel. An internal drawcord allows for proper adjusting and mesh hand pockets are a great touch for whatever you need to carry.
Under Armour Men’s UA Tech Graphic Shorts are quick drying, ultra soft, and provide for a more natural feel to offer the best comfort out of those workouts.
Pros
Loose and comfortable feel perfect for cardio and HIIT workouts
Quick drying is great to eliminate moisture
Internal drawcord adjusts well and stays out of the way
Cons
Thinner material so compression underneath is advised
Price: $19.71
Best Workout Shorts For Lifting
The right pair of shorts for lifting will stay out of your way but still be comfortable and versatile for optimal movement.
Generation Iron Power Shorts
Generation Iron Power Shorts are the definition of a top tier pair of shorts perfect for any occasion you need out of your workout clothing. These are designed to be lightweight for any kind of training, but work well with high intensity workouts given their comfort and versatility. The bottom hem is created to be around thigh level and the side pockets and mesh ventilation make these very breathable options for those big athletic lifts, more intense HIIT workouts, or just a walk around town over the course of everyday life.
Generation Iron Power Shorts are designed to be lightweight for all kinds of training with side pockets and mesh ventilation.
Pros
Lightweight design is perfect for gym movements
Mesh ventilation offers great breathability
Bottom hem at thigh level allows for free movement at the knees
Cons
Only available on the Generation Iron store
Price: $19.49
Best Sweatpants
Sweatpants are great for any time of year and for those looking to go out or simply lounge, a stylish pair of joggers can fit any occasion.
Lululemon Surge Jogger
These lightweight joggers from Lululemon are perfect pants for any workout or everyday activity that comes your way and are a great item to add to your workout clothing. While they are designed for runners since they are lightweight, they work well for any workout and the sweat wicking fabric is great for any moisture wicking needs. The classic tapered fit is stylish and cool with a zipperless pocket that provide great security and give these athletic joggers a sleek look out of your performance gear with nice tight compression made from great fabrics to fit your body that athletes will love from this gym collection.
Lululemon Surge Joggers are lightweight for everyday activity with a stylish and cool look.
Pros
Design if perfect for either working or everyday wear
Lightweight and sweat wicking fabric
Classic tapered fit and zipperless pockets still offer great security
Cons
Premium priced item
Only available on Lululemon’s website
Price: $118.00
Best Performance Tee
A performance tee should be soft and breathable so you can work out in both style and ease without the fear of overheating.
Reebok Activchill Move T-Shirt
This high quality performance t-shirt from Reebok offers a slim cut so you can move and be free with optimal range of motion and has built in ventilation with a mesh back to get the most out of your workout clothing and shirts. The breathable Activchill fabric allows you to stay cool during any workout while also showing off those gains and provide moisture wicking and sweat wicking fabric. Designed for high-intensity training, this performance T will go great with any pair of bottoms and will give you the best chance at maximizing the benefits of your workout with the best men’s workout clothes to add to your essentials for shirts or other functional items and lightweight gear from a great brand.
Reebok Men’s One Series Activchill Move Tee is a high stretch tee to keep you cool while offering great versatility and a breathable design.
Pros
Slim cut offers great range of motion
Breathable fabric eliminates overheating and allows you to stay cool
Great movement for higher intensity work
Cons
Depending on size it can be a premium priced item
Price: $15.32-$40.00
Best Hat
A great hat can work wonders when it comes time to working out to keep sweat away, or for those more casual occasions to round out a cool look.
Generation Iron Snapback
Nothing rounds out a great fit like a snapback and Generation Iron Stamp Snapback is perfect for any occasion. This five panel hat is constructed with a structured fit and flat bill with the Generation Iron logo displayed on both the front and sides. It is comfortable and designed to wick away sweat while also giving you a clean, sharp look people will envy out of your men’s workout wardrobe and other active essentials.
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.
Pros
Structured fit and flat bill are great for style
Comfortable and designed to wick away moisture
Cons
Only available on the Generation Iron website
Price: $13.99
Best Tank Top
Having the right tank top to show off those muscles is exactly what is needed to feel great while giving yourself a versatile and breathable top to move freely in.
Generation Iron Camo Stringer
As part of Generation Iron limited edition line, this Camo Stringer is designed to do one thing: show off your gains and muscle. It is versatile, comfortable, breathable, and stylish all at the same time and allows optimal movement for any workout and is great to add with your gym clothes. Designed for style and training, you know this tank is unique in both look and fit. The unique camo pattern will stand out so all eyes will be fixed on your massive physique to aid in high performance work and other classic essentials from this wardrobe collection to improve your game with whatever sport.
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
Pros
Versatile, breathable, and stylish camo design
Created for both style and training
Cons
Can only get on the Generation Iron store
Price: $24.99
Benefits Of The Best Men’s Fitness Apparel
Having a great wardrobe full of the best men’s fitness apparel can be exactly what you need to thrive inside and out of the gym. The right clothes for your workouts will be lightweight and versatile to not get in the way of any movements, while also breathable and comfortable so you can feel great while you work hard. The added bonus is you can wear these clothes out and about to be comfortable and stylish without feeling the need to fully dress up. These clothes above will give you everything you want and more when it comes to looking good and feeling even better.
How We Choose The Best Men’s Fitness Apparel
Quality & Price
Your gym clothes and other apparel should be high quality and durable while also being affordable, specifically tested for the best. Too often are the best clothes just way out of your price range, forcing you to settle for something less than optimal. We’ve searched for the best gear at the best prices to ensure you can look phenomenal and not break the bank in doing so from all forms and styles.
Functionality & Versatility
Another key piece of this list was to find clothing that can be used for all activities so nothing restricts you. Squatting in a tight pair of joggers, for example, limits your range of motion and can make you look silly. But with a functional, versatile, and high tech pair, your troubles are soon over. You want your clothes to be freeing, especially as you lift big weight, and we’ve searched high and low for the best gear in that department made from the best technology. Something that is moisture wicking and anti odor is also a great benefit as well to make you feel like your clothes are working to your benefit moving forward.
Style
The most important thing out of the best men’s fitness apparel is to look good. Style is everything with your clothes and some boring old t-shirt just won’t cut it when needing to look perfect. You’ve worked hard for your gains and should show them off with many different styles and innovative gear to function effectively to stand out in a bold way with class. With great tank options, power shorts, and something like the Generation Iron Snapback, you can put together a stylish fit with no hassle to you at all.
FAQ Section For The Best Men’s Fitness Apparel
Can I wear these clothes outside the gym?
Absolutely. This list is meant to reflect athleisure wear so you can be comfortable in the gym while you lift massive weight and also enjoy everyday activities that range from style and comfort. This is where style is so important for you want to look the part for any occasion that comes your way with your activewear.
How do I know these are quality brands and clothing?
We’ve done our research into these brands and each respective article of clothing. Quality of both the brand and the clothing is important to us because we know you deserve the best. Our team would wear anything on this list and we wanted to make sure that came across from this range of clothing on this amazing list.
Why is a brand I like and am loyal to not on here?
At the end of the day, what you wear and how you feel wearing it is important, especially during heavy lifting and cardio workouts. Something like style is obviously very subjective so if a brand you like isn’t on here, it doesn’t mean it isn’t reputable and there is a wide range of brands to choose from. This list reflects what our team saw as the best men’s fitness apparel and we feel you won’t be disappointed by any of these activewear items that we feature and support.
Wrap Up
You deserve to look great and this list of the best men’s fitness apparel can do just that. You work hard, grind away, and build a well-rounded and absolutely shredded aesthetic and its time to show that off. Don’t settle for anything less than great when it comes to your apparel for looking good is half the battle while you shop. This list is a range that reflects everything we know you want out of your fitness apparel so check it out and be sure to put together a stylish fit that goes a long way.
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