Tag: FITNESS
Gym Crush: Alice Matos
Gym Crush: Alice Matos
Alice Matos is a 32-year old Brazilian bombshell. Alice is a complete package with a shredded physique, a beautiful face, and brains to go with them. Matos started taking working out seriously when she was 25 and has come a long way since then.
Alice’s washboard abs can put many gym regulars to shame. Matos is much more than an eye candy and has shown her entrepreneurial side by building her own fitness fashion brand, Labellamafia from the ground up.
Alice is not one of the internet fitness chicks. Matos has competed in Mr. Olympia Bikini division twice and placed sixth in her second attempt. Alice Matos shows no signs of slowing down and is working on improving her physique and business and is having fun while she is at it.
Get Crushing
Alice is frequently traveling to exotic places and is the perfect person to follow for people who have a thing for beautiful scenery and mesmerizing women. Matos is also not afraid to experiment with her looks.
The world is your gym and Alice Matos is the perfect example. You don’t need a treadmill or dumbbells to workout, determination and discipline are all you need. Commit to working out and you will surely have a physique like this Brazilian beauty.
Matos isn’t the serious type. She is willing to do silly things to get a laugh. Alice is comfortable in her skin and has no problem showing it off. God bless Instagram.
When was the last time you saw someone this hot walking down the road? We’re sure many guys stopped and appreciated what they saw on this day. Alice Matos has a symmetrical physique with virtually no weaknesses.
Alice Matos is a diva and knows her fashion. Matos can pull off wearing anything with ease. She has transformed her fashion label Labellamafia from a small business to a growing brand in the fashion industry.
Alice Matos could easily be in the next Baywatch movie. We wish the Baywatch team lays an eye on this Brazilian beauty. Let Matos grace the beaches of California running in her red swimsuit.
Building a butt like Alice’s takes time, hard work and there are no shortcuts. You need to be willing to step out of your comfort zone to transform your body. Every workout, set and rep counts in this long journey.
Your workouts don’t have to be boring. If you think cardio and ab workouts are long and boring, take a friend along and do something fun. Keeping it interesting will help you stick to your goals.
When was the last time you had such an intense workout? Alice has a low body fat percentage, all thanks to high-intensity workouts like these. Switch up your training regularly to see results.
Matos is the brand ambassador for her company and features in sassy commercials like these. The Labellamafia merchandise has a new take on the gym apparel and is certainly creating waves of excitement amongst girls.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header and images courtesy of Instagram
How Cardio Impacts Your Gains
How Cardio Impacts Your Gains
Cardio, the thing that meatheads love to avoid. It’s become some badge of honor to avoid it. We joke about cardio robbing you of your gains, but I think many lifters take that to heart too closely.
So as the years progress, cardio has gathered quite the bad reputation in some circles. I partially get it because nobody wants the physique of a marathon runner. Those guys can’t get a date if their life depended on it. All jokes aside though, I think cardio is misunderstood.
Let’s explore how cardio impacts your precious gains, so bro-science stops spreading like wildfire.
Understanding Cardio and Muscle Loss
Bodybuilding circles often teach us that cardio causes muscle loss. Touching a treadmill will make you look weak and strip of your juicy biceps. On a purely physiological level, this is somewhat true. In trained lifters, cardio has no anabolic effects meaning it doesn’t grow muscle tissue despite the potential for muscle damage and muscle stress.
The mechanical tension is not specific enough for muscle tissues to produce hypertrophy triggering force.
So by nature, cardio is catabolic, not anabolic. This means cardio inherently breaks down instead of builds up. Fortunately, in most cases, cardio doesn’t breakdown muscle tissue, but rather stored and circulating sugar/lipid. It essentially metabolizes carbs/fat to fuel the act of cardio.
In fact, most studies where people consume sufficient calories/protein, cardio doesn’t cause any muscle loss. So while cardio is catabolic in nature, it’s not sufficient alone to strip you of muscle tissue.
Now if your lifestyle is extremely catabolic, then that’s a different story. If you get no sleep, have astronomical stress, don’t lift weights, poorly nourish yourself, and avoid protein like the plague, sure adding cardio will only make muscle loss worse. But for most lifters with a decent lifestyle, this isn’t the case.
The Interference Effect
However, cardio isn’t all innocent either. It doesn’t cause muscle loss, but it possesses what researchers call the interference effect.
To explain the interference effect, let me take you back to freshman Kinesiology class. Here’s the basic of how exercise changes you. What you impose on the body is a stimulus which is essentially a signal. This signal tells your body to adapt to the stimulus.
The signal that cardio sends is in slight opposition of the muscle building signal of strength training. This means that the adaptations or benefits of strength training like strength, hypertrophy, and power all get compromised when done within a lifestyle that also contains cardio.
It’s like spending time with your bros vs spending time with your wife. Sure, both relationships can coexist, but spending too much time with one relationship will impact the growth of the other.
So picture somebody doing a bunch of strength training throughout the week while also doing many sessions of cardio during the same week. The body is constantly getting opposing signals to adapt.
It will still adapt because the human body is amazing, but making some gains is different than maximizing your gains. Soit’s important to understand that cardio can limit the rate you build muscle.
Fortunately, we live in 21st century where we have smartphones, movie memes, and apps that let strangers pick you up. With our modern world also comes ample research on how to mitigate the interference effect.
How to Minimize the Interference Effect
So the most powerful way to minimize the interference effect is to simply reduce cardio volume. If you can reduce the volume, you’ve grabbed the low hanging fruit to make more gains from strength training.
You’ve also added more time and recovery capacity that can be devoted to lifting.
The modality and timing of cardio matters too. Extremely light and low intensity work like walking can be done at any time and in any amount as it shouldn’t have any interference.
But as you raise the intensity of cardio, the interference signal is stronger. In other words, if you can’t breathe through your nose or keep a conversation going, interference is present.
But interestingly, extremely high intensities beyond this point may be better. High intensity interval training may have less interference because it resembles strength training more from a molecular level. However, HIIT is more fatiguing than most training modalities which isn’t great for gains either. This will dip into recovery resources and lower strength training volume.
It’s no surprise many bodybuilders opt for low intensity steady state cardio. Their recovery capacity is maxed out from their high volume strength training.
In addition, lower impact cardio tends to have less interference as well. For example, cycling beats sprinting in this regards.
Timing wise, doing cardio and strength training in separate sessions is best. If you can’t do that, it’s best to do cardio after your lifting. This allows strength training to be at it’s highest.
If you’re doing lower intensity cardio like steady state cycling or rowing, you can also sandwich your strength training. So instead of doing an hour of lifting followed by 20 minutes of cardio, you do 10 minutes of cardio, then an hour of lifting followed by another 10 minutes of cardio.
The theory behind this is that by splitting your cardio up, you’re not doing any one bout that’s too significant in volume thus reducing the chance of interference.
Lastly, interference seems to impact trained lifters more than beginners. Trained lifters are closer to their genetic ceiling and need ridiculous levels of mechanical tension for further hypertrophy only achieved by strength training. On the other hand, a complete newbie who came off the couch can do as much cardio as they want. They’re so out of shape, even cardio can build them muscle thus contributing to hypertrophy instead of interfering with it.
But anyways, below are some cardio modalities that are low impact in which a hardcore lifter can choose from to minimize the interference effect.
– Walking
– Bodyweight circuits
– Incline treadmill walk
– Cycling
– Elliptical
– Erg rower
– Swimming
Most the options above can be done for lower intensities for longer durations or for short bursts of higher intensities.
Should You Skip Cardio?
Then comes the obvious question. Why waste all this thought on how to mitigate the interference effect when you can simply skip cardio?
It’s a valid question and the answers for heart health is overrated. Lifting weights is also excellent for heart health in every study metric, although the impact is arguably smaller. Most lifters lift quite a bit though and their heart is working deeply hard to do so.
However, cardio still has it’s merits. Aerobic is not a bad word my friend.
You need a certain level of fitness to support strength training. This doesn’t mean you need to be in shape to complete a triathlon, but your VO2 max shouldn’t be limiting you and muscle capillarization is needed to maximize blood flow and nutrient delivery.
Your blood flow network can limit your rate of muscle gain. Somy general rule of thumb is to always include cardio in your week or periodize in and out of your life, but never neglect it for too long and never overdo it.
Any amount of formal cardio below the time devoted to lifting can likely still maximize your gains. Men can lean on the higher end of cardio compared to women because female physiology is naturally more endurance based. They have fantastic work capacity and recovery capabilities.
Don’t believe me? Train with a girl of similar training experience. You’ll be winded between sets of squats and deadlifts while she can start a new set minutes sooner. In fact, from my experience, many women can maintain excellent aerobic capacity without any formal cardio. Ironically though, women tend to gravitate towards doing more of it while men avoid it.
But regardless of sex, many people still find cardio enjoyable, so feel free to include it in your program. It’s encouraged and shouldn’t compromise your gains unless you do an excessive amount.
POWER 30: The Most Powerful People In Bodybuilding, Fitness, & Strength Sports (2021)
Presented by Generation Iron, the bodybuilding, strength sports, and fitness world is filled with a whose who of talented athletes, businessmen, and personalities, all of them leaving their own impact on the health and wellness industry. Generation Iron’s Power 30 honors thirty unique and important individuals who have left their mark on the bodybuilding, fitness, and strength sports industry this year.
The Power 30 is our annual attempt to create a ranking, through in depth discussions amongst our editorial staff, of the 30 athletes, CEOs, and personalities that have made an impact on bodybuilding this year.30Janet Layug
After spending years on the scene looking to pick up a dominant victory, Janet Layug got her chance to shine at the 2020 Olympia. A long time competitor with a beautiful physique, Layug was able to rise to the occasion and win the Ms. Bikini Olympia title. She blew the competition out of the water and made good on her incredible potential. While she won’t be defending her title in 2021, her 2020 victory will stand as a truly memorable one to say the least.
29George Farah
One of the greatest trainers in bodybuilding today, George Farah has been a great influence on the modern game. Training athletes like Kai Greene, Farah clearly has a ton of knowledge on how to build an impressive physique. With a recent health scare and his acquired knowledge, Farah has shifted his focus to the health and wellness of bodybuilders. He’s been using his supplement company and extensive knowledge to create a healthy space for bodybuilders to become the best versions of themselves.
28Edwin Mejia Jr.
Edwin Mejia Jr. has become a very influential figure in the industry. Over the past 10 years, he has helped the careers of some of the top fitness pros and bodybuilders in the industry such Kai Greene, Calum von Moger, Zac Perna and Zac Aynsley. Mejia has also been responsible for producing and managing the distribution of an extensive content slate which includes the award winning film, “Generation Iron,” the ‘Generation Iron’ series installments, ‘Ronnie Coleman The King’ (Netflix), ‘CT Fletcher My Magnificent Obsession’, Calum von Moger Unbroken’ and the ‘Dorian Yates Mass Monster’ life story biopic. Most recently he executive produced #1 debut releases such as Generation Iron: Natty 4 Life and Strength Wars: The Movie.
27Nick Walker
One of the young guns in modern bodybuilding, Nick Walker has cemented himself as one to watch on the scene. Already being touted as the second coming of Dorian Yates, Walker has the kind of size, development and potential that could see him become a future Olympia champion. His big win at the New York Pro 2021 seems to have cemented him as the most hyped pro bodybuilder rising in the sport. It will be exciting to see what he brings later this year at the Mr. Olympia.
26Joey Swoll
Joey Swoll is one of the most popular Instagram fitness celebrities. With an impressive physique and a unique personality, Joey Swoll has become one of the most recognized figures in the fitness and bodybuilding space. Recently releasing his own brand of low-calorie sauces, Joey Swoll continues to make waves as a budding entrepreneur. Beyond these many accomplishments, Swoll also struggled with pain killer addiction during the pandemic lockdowns. He has since recovered and made his experience public to help reach out to struggling individuals and athletes. With a goal to let those with addictions know they are never alone – he has further expanded his goals and endeavors in the fitness world.
25Shaun Clarida
Shaun Clarida made good on his potential as a top bodybuilding competitor this past December 2020. Clarida became the new 212 Olympia champion by bringing a truly impressive, chiseled, and well muscled frame. His physique has been called a “once and a career achievement” by many fellow athletes. Beyond division – his physique has been touted as one of the best of the past year… and might be the start of a Men’s 212 Olympia reign for years to come.
24Brandon Hendrickson
After failing to defend his Men’s Physique Olympia title back in 2019, Brandon Hendrickson was able to make a strong comeback in 2020. Motivating himself to overcome his weaknesses and improve upon them, Hendrickson was able to push himself to once again reclaim his title and do so in impressive and dominant fashion. He has now proved that this 2018 victory was no fluke and will perhaps be the dominant Men’s Physique champion for the foreseeable future.
23Mark Bell
Powerlifter, gym owner, former professional wrestler, Mark Bell has worn many different hats throughout his career. With his highly regarded Sling Shot brand helping lifters around the world, Mark Bell is an entrepreneur who has fully embraced the strength lifestyle. His popularity only continues to grow and he remains one of the most inspiring figures in the industry today.
22Julius Maddox
One of the strongest humans on the planet, Julius Maddox has yet again proven why he’s the king of the bench press. On a mission to conquer the 800lbs bench press, Maddox has once again broken the world record, breaking his previous record with a 782lbs lift. With another contender hot on his heels ready to contend for the world record, you can bet Julius Maddox will be in the gym doing what he does best.
21Brandon Curry
The 2019 Olympia champion acquitted himself well in 2020. While he was upset by Big Ramy, Brandon Curry was able to defeat the once dominant Olympia champion Phil Heath. His incredible physique can’t be denied and we could easily see him reclaiming his title in 2021 with just a few tweaks. Since his 2019 Olympia victory – he has become one of the key faces and voices of the IFBB.
20Jake Wood
Acquiring the Olympia brand back in 2019, Jake Wood was forced to undergo the impossible task of putting on the 2020 show amidst a pandemic. While it seemed like a truly impossible situation to overcome, Wood and his staff were able to deliver a truly impressive show. With less restrictions handicapping him and his team this year, Wood is likely to put on quite the show in 2021.
19Phil Heath
After failing to defend his title Phil Heath took time away from competing. In 2020 he made a triumphant return taking third at the Olympia after years away from being on stage. He cemented that despite becoming more advanced in age that he still has plenty left in the tank. After placing 3rd at the Olympia 2020, he has released a series of photo physique updates in 2021 with what seems like a further improved physique. With his recent improvements to his physique there’s still a possibility we could see Phil Heath bring an incredible package to the stage in the near future. And the buzz around his updates still prove he is one of the more powerful athletes in the sport.
18Michelle Lewin
A former bikini competitor, Michelle Lewin has seen it all in the fitness and bodybuilding industry. She has risen to become one of the most recognizable faces in the world with her over thirteen million Instagram followers and continues to grow her fan base with well constructed social media posts. Michelle showed great poise and heroism as she stood by her husband’s side through sickness. Even in their toughest hour, she was still able to stay strong and continue to keep her brand flourishing.
17Mike Rashid
One of the most influential fitness personalities on the web, Mike Rashid has proven to be a multifaceted talent. Not only has he ventured into professional boxing, Mike Rashid has also runs a successful supplement brand, Ambrosia, and continues to diversify his resume with a budding new podcast. It’s clear that he is one of the most charismatic and motivating figures in the fitness and bodybuilding industry.
16Mike O’Hearn
While many have questioned the legitimacy of his natural status, there’s no question that Mike O’Hearn is one of the hardest working bodybuilders in the business. His recent appearance in Generation Iron: Natty 4 Life offered an in-depth perspective on the life long bodybuilder and demonstrated just how much passion and energy he puts into being an ambassador for fitness and bodybuilding.
15Dorian Yates
One of the most influential bodybuilders of all time, Dorian Yates has completely reinvented himself in recent years. Dorian Yates: The Original Mass Monster captured the legendary champion in his days of yore. Since his reign as Olympia champion, Yates has gone on to be an advocate for psychedelics, yoga, and has even gone back to his bodybuilding roots with his own online training program. With a curious and entrepreneurial spirit, Dorian Yates continues to get better with age.
14Steve Weinberger
One of the most powerful figures in the IFBB, Steve Weinberger continues to be the example of the premiere bodybuilding judge. With the responsibility of deciding who will be Mr. Olympia, Weinberger is the one person with the most extensive knowledge of what a top champion should look like on stage. A powerful figure with a ton of influence.
The top judge in the IFBB Pro League, Steve Weinberger has cemented himself as one of the most powerful individuals in the industry. Working with high level talent on a daily basis, Steve Weinberger continues to push athletes to the next level with his intricate insight into building the human body into something only few can achieve. He is also the owner of the Bev Francis Powerhouse Gym – also known as the East Coast Mecca. A gym that remains to this day one of the most famous and historic bodybuilding gyms int he world.
13Ronnie Coleman
One of the most loved and respected bodybuilders in the history of the game, Ronnie Coleman took bodybuilding to heights never seen before. Always in high spirits despite the injuries he’s suffered throughout his career, Ronnie Coleman is a vision of determination and embodiment of never giving in no matter the difficulties faced.
12Tom Stoltman
Potential can only get you so far in the competitive strength space. After awhile, execution is necessary to standout. Tom Stoltman finally made good on his potential by dominating at the 2021 World’s Strongest Man. As champion, Stoltman has proven that he’s the real deal and now has the opportunity to build an even greater legacy for himself in the strongman space.
11Kai Greene
While many try to write off Kai Greene it’s still abundantly clear that he’s a powerhouse in the industry. The rumors of his return to action, variety show launch, numerous acting and business ventures show just how impressive, powerful, and influential Kai Greene is in the business. Since selling Dynamik Muscle and joining RedCon1, Kai Greene shows that he still has plenty of pull in the industry.
One of the hardest working people in the business, Kai Greene has proven himself to be a man of many talents. While he may not have stepped onto a competitive bodybuilding stage in quite some time, Kai Greene has remained relevant with his entertaining content and recent appearance in Generation Iron: Natty 4 Life.
10Bradley Martyn
A budding entrepreneur who got his start on the competitive scene, Bradley Martyn has turned his passion for bodybuilding into a multifaceted fitness empire. From opening up his own gym, Zoo Culture, to launching apparel lines, a supplement brand, and a podcast, Bradley Martyn has certainly become the picture of success in the bodybuilding and fitness industry. Keep your eye on this man as he continues to grow in the world of fitness!
9Jeff Cavaliere
A pro athlete trainer and popular YouTuber, Jeff Cavaliere has established himself as a powerhouse in the fitness industry. With his comprehensive knowledge on training and athletic performance, Cavaliere has and continues to make waves in the fitness space.
8Jay Cutler
One of the most successful businessmen in the bodybuilding and fitness industry, Jay Cutler has translated his impressive dedication for building muscle to building his supplement company and other ventures. The four-time Olympia champion looks to continue to thrive in his post pro bodybuilding career, and from the looks of things, Cutler will only continue to have tremendous success.
7Calum Von Moger
Calum von Moger went through some harrowing experiences in his career. The injuries he suffered would have stopped many in their tracks. Instead, Calum battled through the odds and was able to successfully attain his IFBB pro status back in November 2020. Building his Staunch brand into a powerhouse and now a certified pro, the future continues to look bright for the Generation Iron athlete.
One of the top fitness influencers in the world, Calum von Moger has been a great motivation for many facing adversity. While being a major force in the fitness and bodybuilding community in the online sphere, Calum has also made waves in spaces outside of the industry. Calum has appeared in a massive Gucci campaign, has continued to grow both his Staunch Nation Nutrition line and his training program, as well as starring as a young Arnold in the movie Bigger alongside Tyler Hoechlin and Julliane Hough. The documentary Calum von Moger: Unbroken showcased the kind of will, determination, and incredible mental fortitude the talented bodybuilder possesses – turning what could have been a career-ender for many into new challenge overcome with an even brighter future ahead of him.
6Hafthor Bjornsson
While he may not be going to battle with Eddie Hall this fall, Hafthor Bjornsson has accomplished a great deal in the calendar year. With his world record breaking 501kg deadlift and his consistent boxing competitions, Hafthor has cemented himself as one of the most adventurous strength athletes in the game today.
The 2018 World’s Strongest Man, Hafthor Bjornsson has proven himself to be a force in the strength community. The Game of Thrones actor proved he’s still one of the strongest humans on the planet after crushing the deadlift record with 501 kg lift. With strongman competitions now in his rear view, Hafthor Bjornsson has put all his focus on preparing for his battle against rival Eddie Hall in 2021.
5Larry Wheels
A strength athlete who has his hands in many ventures, Larry Wheels is not only an entrepreneur, but a man with a sense of adventure. His appearance in Strength Wars: The Movie further cemented the athlete as a man willing to take on any challenge in the strength field.
A man who constantly looks to better himself one lift at a time, Larry Wheels has come to be known as Mr. Personal Record. With hopes to compete in strongman events in the future, Larry Wheels is becoming one of the most influential and recognized figures in the strength community. He’s done powerlifting, he’s done bodybuilding. Can he make a name for himself in strongman?
4Chris Bumstead
Chris Bumstead showcased just how dominant of a champion he is with his victory at the 2020 Olympia. After a close victory in 2019, Bumstead would bring one of the most stellar physiques to ever step onto a bodybuilding stage. What we saw could be the beginning of a truly impressive reign as Classic Physique Olympia champion.
3Jim Manion
Undoubtedly one of the most powerful individuals in bodybuilding, Jim Manion continues to be a major influence in the industry. His sharp mind, business savvy, and leadership has taken the IFBB Pro League to all new heights. The mastermind behind all the machinations in the IFBB Pro League, Jim Manion has proven to be the glue that keeps the bodybuilding world together.
2Arnold Schwarzenegger
The Godfather of bodybuilding, Arnold Schwarzenegger continues to be an inspiration to most anyone who’s stepped onto a bodybuilding stage. Recent controversial statements withstanding, Arnold has been an advocate for not only strength sports, but other sporting endeavors as well. When faced with the harrowing circumstances of the last two years, Arnold has risen to the occasion. He was still able to put on one of the best bodybuilding shows in 2020, the Arnold Classic acting as a template for other shows to follow for over a year and a half now.
Considered by many to be the GOAT, Arnold Schwarzenegger is a not simply just an icon in bodybuilding, fitness, and entertainment, he’s a force of nature. Throughout 2020 Schwarzenegger has been a source of positive motivation and continues to encourage his followers despite the dark times we find ourselves in.
1Big Ramy
With his unexpected win at the 2020 Olympia, Mamdouh “Big Ramy” Elssbiay tops the list of this year’s Power 30 list. Big Ramy impressed with not only his incredible size that the bodybuilding world has come to know well. Big Ramy was able to maximize his potential by getting in some otherworldly condition. If he is able to come in the same great shape in 2021, this could be the beginning of a truly impressive reign as champion. After claiming the long sought after victory – he was signed on as the key sponsored athlete for Enhanced Labs. Big Ramy started from the bottom and has now risen to the top of bodybuilding. So too does he deserve to be at the top of this list.
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How Not to be a Douche in the Gym
How Not to be a Douche in the Gym
So we had a year where all the gyms were closed, so you think we would all be more appreciative and courteous once they reopened right?
As great as it is to have gyms back again, I think some people have forgotten what it means to share a common area so I am going to go over some basic gym etiquette and unwritten rules which we should all live by:
1. Put the Weights Away
Pretty simple one to start off with, if you’re strong enough to lift it, then you’re strong enough to put it away!
Leaving a loaded bar on the squat rack is never cool, or leaving a ton of weights on the leg press machine, so put your s*** away.
2. Wipe away your Sweat
We live in a new world where hygiene is of utmost importance, so if you’ve just used a bench and left it in a puddle of sweat then grab a paper towel and wipe it off, someone else should not have to wipe off your sweat.
3. Bring your Headphones
Don’t be that guy or girl who pumps out their music on a speaker or via their phone, not everyone wants to listen to your punk rock and heavy metal lifting soundtrack. Simple solution – bring along your headphones.
4. To share or not to share…
So you’re using a machine that happens to be very popular, and someone asks you how many sets you have, don’t be that person that claims they have 20 sets remaining.
Be cool and share the machine, or at least offer to share it. It may not be ideal and they may not take you up on it, but the gesture goes a long way.
5. Put the Phone Away
Thumb day is not a thing, so if you are resting on a machine and messing around on your phone then it is fair game if someone calls you out because they want to use that machine or piece of equipment.
6. Don’t Drop your Weights
So I would assume the gym you go to is the regular gym you go to all the time? If that is the case then you don’t want to s*** on your own doorstep by breaking the equipment inside, so try not to drop your weights, dumbbells to be exact, especially from high. Dumbbells can be damaged and can break so respect the equipment.
7. Don’t be the Noisey One
There is always one person who makes an obscene amount of noise during every lift, even the light lifts.
It is fine if it is your PB, or you’re actually lifting a heavy ass load but we do not need to hear your sex groans every sinlge time. Tone it down for just the heavy stuff.
8. Sniff Before you Enter
No one likes a smelly gym, so make sure you’re not the one giving off the body odor. The simple solution here is to use a roll on, deodorant or just shower before you hit the gym. And wear fresh clothes each time, febreeze only gets you so far.
9. Don’t be the Chatty One
It’s a gym and not a social club. It is ok to take a break and have a quick chat with someone, but don’t be that person and ruin someone else’s workout by talking to them for too long. And if someone is talking to you for too long, know when to cut it short and walk away. You are there to train, not chat.
10. Using the Equipment for its Intended Purpose
It is ok to be creative with equipment and machines but bicep curls in the squat rack is never cool.
11. Don’t film Yourself
The gym is not your own personal studio, or sound stage where you can do whatever you want as you’re trying to film your workout. If you are in a public gym then it is a public space, so if someone accidently obscures your camera view because it was propped up against the wall then that is on you.
There is nothing wrong in trying to film yourself but don’t pick peak times and busy periods. Be smart about it.
This goes for selfies too.
12. Watch your surroundings
Be mindful of your surroundings,if you can see that someone is utilizing the mirror to ensure perfect form then don’t stand in front of them, don’t be that person.
Also be aware of what is around you, and don’t clutter walkways with equipment or try to do walking lunges through a crowded area, or kettlebell swings in a small area. If it’s too small to swing a cat in, then it is probably too small to swing a kettlebell in too.
And don’t shoulder press in close proximity to someone who is using a squat rack, as getting too close could mean someone getting seriously injured because you were too unaware of your surroundings.
13. It Never Hurts to Ask
If someone is near a piece of equipment you want to use, instead of just barging onto the equipment, be courteous and ask if they are actually using it. It never hurts to ask.
14. Keep Your Eyes on the Prize
You are there to train, not to hook up, so try not to ogle your gym crush. You don’t want others to feel uncomfortable while they are there so stick to using tinder or grindr to hook up.
15. Respect Gym Hours
Gym staff have a life too, so when they tell you to wrap it up don’t pretend you didn’t hear them and just continue working out.
Respect them and the hours of the gym, if you want to get in those extra reps then get to the gym earlier.
16. Wear Your Mask
If your gym is enforcing mask wearing then obey the rules, and wear your mask, as this will give the gym staff less hassle and give other members peace of mind too.
So there it is, now you have no excuse to act like a douche.
Floor Press Vs. Bench Press: Which Is Better For Chest Growth?
Both are great for building a huge chest, but which one reigns king?
We all want a huge chest, right? Those popping pecs to jump right out of our shirts. A huge chest can greatly affect the look of our physique and give us everything we want when it comes to that shredded aesthetic. But building a big chest can be challenging and with so many exercises out there, it can tough to weed through and find the most effective. The floor press and bench press are two great chest exercises that can boost chest growth and we’ll explore both to see which one is better.
A strong chest can benefit you in terms of sport specific and those more functional movements by greatly affecting your pushing power and offering nice support and stability. On top of the ability to move and lift better, a strong chest offers the ability for a nice aesthetic and one that others will certainly envy. Both the floor press and bench press can help with this and for those organizing their own training plan, if possible, place both in to see great gains.
Let’s take a look at the floor press and the bench press and see which one of these great exercises reigns king. Both can help boost chest growth and aid in that massive aesthetic but knowing which one can work for your benefit the best will prove most effective for all your gains.
The Floor Press
The floor press is very similar to the bench press except you are lying on the floor. What this does is shorten your range of motion and is a good one for those with shoulder injuries or certain exercise limitations (1). This is a great accessory exercise for powerlifters as it offers the same motion without doing the exact exercise, being the bench press. This exercise can be done with either barbells, dumbbells, or kettlebells.
How To Perform It
Lay on the floor and tighten your core with a flat back.
When ready, push the bar above your chest, driving your heels into the ground.
Gently lower back down to your chest maintaining an engaged core.
Once at the bottom, repeat for your desired amount of reps.
Bench Press
The bench press is a great exercise and one of the big three powerlifts. Many variations exist in terms of grip and equipment used, like dumbbell or barbells, but either way this exercise is highly effective (2). Working your chest muscles to the max, the bench press can improve upper body strength, increase power output and deliver muscular endurance to other exercises. Widely popular for its ability to increase muscle growth, this exercise is one to certainly place into your routine.
How To Perform It
Here are the steps for performing the bench press:
Lie on the bench with your feet planted on the floor.
Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight.
Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests.
With your feet planted on the ground, initiate the upward movement to return to the starting position.
Repeat for your desired number of reps.
Floor Press Vs. Bench Press
While the movements of these two exercises are the same, there are some key differences. The floor press doesn’t require a bench and has less range of motion. For those prone to shoulder injuries or certain exercise limitations, this may be the way to go. Because of this, there is less demand on your shoulders.
However, the bench press, since it has more range of motion, allows you to lift more weight and increase strength and size (3). What you’ll find is both exercises are very similar, it is just a matter of if you want to focus more on increasing muscle, or giving yourself a good exercise to limit the amount of shoulder pain you may experience.
Featured Supplement For Continued Gains
When it comes to these exercises, having a solid supplementation routine is important as you seek the best for all your gains. Supplements like pre-workout, intra-workout BCAAs, creatine and fat burners can all help as you seek the best for your desired physique and increase in strength and size. But protein powders are exactly what you need to thrive and see that desired growth and recovery you want (4), especially with exercises like the floor press and bench press. Since protein is the building block of all muscle, a protein powder seems to be an easy choice to boost those gains.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking and is a great protein powder for men.
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements here!
Wrap Up
Both the floor press and bench press can work to benefit your gains and offer the best for your chest growth and development. While each has their own benefits, what both can do are increase strength and size and allow for that desired physique to unfold. Give both a try and work to see which one is best for you as you seek the most for your 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
Answer, S.; Alghadir, A.; Al-Eisa, E.; Iqbal, Z. (2018). “The relationships between shoulder pain, range of motion, and disability in patients with shoulder dysfunction”. (source)
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Best On The Planet – Calves Which Should Be Labelled Cows
These Are The Biggest Calves On Earth
Calves can be one of the hardest muscles to grow. People with small calves will attest how stubborn the small muscle group can be. If you have small upper legs, lagging calves can make your legs look weaker.
A pair of fully-grown cows can add to the aesthetics and symmetry of your physique. In this article, we’ll be listing people with the best calves so that you can draw some much-needed motivation from them.
Flex Lewis
Flex Lewis is the 7X 212 Mr. Olympia champion. Lewis’ size and conditioning are top-notch, and he virtually has no weak spots. His calves look like they have a life of their own and can easily overshadow anyone around him.
Ben Pakulski
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When you look at this picture, what comes to mind? Hard work? Genetics? Steroids? One thing I Suggest you NEVER do is discount how much work went into creating something. You have NO idea the amount of time, pain, discipline, and obsession went into creating this physique. Most people will fail in life because they discount the amount of time and work it’s going to take to get accomplish their goal, so when it gets hard they crumble like dry leaves. Whatever you think it took, multiple that by 20. And the next goal you set out to crush, multiply your expectation by 100 and hope it’s even harder. Never ask for it to be easy. Ask for you to be better. Im grateful for my pain, im grateful for my struggles, they made the man I am and will continue to push harder than most people ever conceive because I’ve been dark places most people aren’t willing to go. What struggles are you grateful for? #YouCantDoWhatIDo #mi40gym #muscleintelligence #mi40 #benpakulski #mi40life
A post shared by Ben Pakulski (@bpakfitness) on May 18, 2019 at 3:38pm PDT
Ben has earned a name for himself when it comes to training scientifically and making use of all the research available to him. Judging by his calves, his physiological training research seems to be paying off.
Kai Greene
Many people consider Kai Greene to be an uncrowned Mr. Olympia. Kai’s interest and talents in sketching push him to focus on his muscular proportions and conditioning. Greene’s shredded cows are proof that he leaves no stones unturned in his training.
Dorian Yates
Dorian Yates is the OG of size and conditioning in the bodybuilding world. His sheer muscle mass made him stand apart from the crowd. Yates’ legs, in particular, had a crazy definition. It was something people had not witnessed before.
Kris Gethin
Gethin is a transformation expert and a celebrity trainer. His calves seem to evolve into bigger and meaner cows with every passing year. Kris’ calves will make you want to train your tree wigs harder and smarter.
Tom Platz
It’s not possible to talk about the most muscular legs and leave Tom Platz out of the conversation. Although it is Tom’s upper legs which get the most attention, we want to use this opportunity to highlight his calves.
Jason Huh
Jason is a monster, and the size, vascularity, and graininess of his calves blur the line between awesome and gross – in a good way. Jason’s hardcore training approach can psyche you up for your calf workouts.
Frank McGrath
Frank McGrath is arguably the most vascular athlete of all times. He might also be the person with the most vascular calves on the planet. Frank is one of the people who makes gaining muscle mass look easier than it is.
Big Ramy
Big Ramy is called that for a reason. His larger than life-size can dwarf people around him. Ramy’s legs are his one of the stronger points and his calves add to the symmetry and size illusion.
Jay Cutler
Cutler is a 4X Mr. Olympia. His monstrous legs played a huge role in dethroning Ronnie Coleman to win the Mr. Olympia title. Jay pushed the boundaries when it came to testing how far the human body could go.
Which is your favorite food out of the 10 listed in the article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Get Ripped At Home For A Shredded Aesthetic
Some may love it, some may hate it, but working out at home certainly has its perks.
For so many of us, going to the gym is part of our daily routine. You see fellow bodybuilders and lifters who challenge you to put on more and more mass. That friendly competition is great for everyone and it feels like it should be a part of your routine every single day. But life throws you curveballs and you’re stuck at home. You may question how to get ripped at home without all that great equipment and those friendly competitors, but it certainly is possible. The right approach can greatly influence all your gains while still being in the comfort of your own home.
A home gym is a luxury that may seem out of reach. Sure, a complete home gym can be expensive and may not be in your budget, but the nice part is, gathering and collecting various pieces of fitness equipment can greatly influence your gains so you don’t have to worry. Getting ripped does require the right nutrition and supplementation, as well as just an overall healthy lifestyle, so be sure to look for the best way to tackle this so that shredded aesthetic is right around the corner.
Let’s take a look at just how to get ripped at home. The gym may be your sanctuary but it certainly isn’t the end all be all for your gains. A home workout can provide comfort and you having the tools to succeed can help you get there as fast as possible. Soon enough, you’ll have a physique others will most certainly envy.
How To Get Ripped At Home
Let’s break this up into three parts: the kitchen, the cabinet, and the home gym. Getting ripped requires these three areas to have the attention at all times while still being conducive to your lifestyle. You want the right approach to take place and knowing how to navigate these three areas are exactly what you need for your gains.
The Kitchen – Nutrition
Great gains happen in the kitchen for your diet is something you need to pay attention to most. What you eat, how you eat, and when you eat is incredibly important and will greatly affect that shredded aesthetic you seek most. When it comes to nutrition, let’s take a look at what matters most.
Protein is vital for that will seriously affect growth and recovery while also keeping you full. By keeping you full, it can help with weight loss so those abs start to pop (1). Looking at complex and clean carb sources are exactly what you need for energy. Those workouts can be tough but with the right amount of energy, you can tackle them with no problem. Fats are also important to round out the big three macronutrients for a well-balanced and healthy diet.
When it comes to eating, getting shredded is all about losing fat so cutting back calories will put you in a caloric deficit (2) and help with this greatly. Having a goal weight or body fat percentage in mind will allow you to track your progress and put a goal out there so you can have something to aim for.
The Cabinet – Supplementation
Everyone should have a cabinet in their kitchen where you house all those vital supplements to aid in your training and recovery needs. Things like pre-workout, BCAAs, creatine, and super greens can all affect your overall training and health to give you energy, keep you moving efficiently, and boost your wellness so you can tackle anything that comes your way.
But let’s look at two supplements that can really be game changers as you look to get shredded. A protein powder will pump you with vital protein so you see those gains you want most. Since protein is the building block of all muscle, getting adequate amounts of protein will greatly affect your muscle growth and recovery so you see an increase in strength and size as well as decreased soreness (3). A fat burner is the second supplement to help you shred and this will kickstart your metabolism to help you burn fuel more efficiently while also targeting those stubborn fat cells.
Since finding great supplements can be hard, we wanted to share a great protein powder and fat burner with you so you see those gains you want most come faster and easier.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Also, check out our list of the Best Protein Powders for more awesome protein supplements!
Kaged Muscle Clean Burn
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Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Also, check out our list of the Best Fat Burners for more great fat burning supplements!
The Home Gym – Training
Finally, your training and workout routine is the obvious way to build muscle so your hard work in the kitchen can pay off. Knowing what you want out of your training is important. For those looking to boost strength and size and get a serious bulk, heavier weights with equipment like barbells are exactly what you need (4). This will be matched with lower sets and lower reps so you can pack on the weight. On the other end of that, higher sets and reps are met with lower weight but more conditioning-based training. Dumbbells or kettlebells are great fitness tools to use with this type of training. For all your cardio needs, look to some awesome treadmills to put in the corner at your utmost convenience.
Wrap Up
Knowing how to get ripped at home can be a challenge and with so many different approaches, finding the one that works best for you can be daunting. It is important to know that your nutrition, supplementation, and training needs should all be met and that each plays off each other. That shredded aesthetic isn’t easy, but it’s certainly possible with the right approach and mindset.
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
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Thompson, B.; Stock, M.; Shields, J.; Luera, M.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
8 Joint-Friendly Trap Bar Exercises for Mass
8 Joint-Friendly Trap Bar Exercises for Mass
Why you should use the trap bar…
• Versatility. In addition to deadlifts and farmer carries, the trap bar (or hex bar) offers a wide array of lesser-knownexercises to combat the monotony of your stale workouts.
• Spare your joints. With the weight distributed evenly around your center of mass, the trap bar makes it easier (and safer) to get into optimal positions. Thus, minimizing any of the unwanted joint stress often associated with the straight barbell.
• Increase loading potential. You can load more weight onto the trap bar than many conventional exercises performed with dumbbells and kettlebells.
• Maximize strength potential. With higherloading comes greater strength gains. For example, the common limiting factor during the deadlift is the lower back. With low back involvement minimized during trap bar deadlifts, and most of the emphasis placed onto the quads given the squat-like movement pattern, it’s not uncommon for lifters to pull more weight with the hex bar over the straight bar (1).
Let’s get to the exercises.
1. Floor Press
The major benefit of the trap bar floor press is it’s easier to set up than the dumbbell variation, which is usually limited unless you have someone handing you the weights.
What’s more, the neutral grip of the handles offers a similar benefit to the Swiss bar, in that it places your shoulders into an externally rotated position. This, in combination with the reduced range of motion, makes for a great shoulder-friendly press variation.
Your grip will also be challenged to a greater extent with the trap bar given the load distribution.
2. RDL
You may have heard bloody shins are an unavoidable consequence of the Romanian deadlift (RDL). While keeping the weight close to your center of mass is important from an injury-preventative standpoint, it doesn’t mean you should use the bar as a cheese grater. Instead, ditch the CrossFit high socks and replace them with the trap bar.
With the handles at your sides, it’s way easier to get into your starting position since itencourages you to reach down as opposed to forward. This is a result of standing inside the weight (with the hex bar), as opposed to behind it (with the straight bar).
3. Overhead Pin Press
Most people don’t have any business overhead pressing with a barbell, given the demanding mobility prerequisites. This half-kneeling variation makes it easier (from a mobility perspective) to press overhead as opposed to a bilateral standing position.
Moreover, the shoulder-saving benefits of the floor press are echoed here given the neutral (palms in) grip of the trap bar.
To add icing to the cake (or salt to the wound depending on how you look at it), pressing from a full stop greatly reduces momentum. This ensures you’re pressing through a full range of motion by providing depth indication and, as a result, increases the intensity of the lift.
4. Pendlay Row
The trap bar Pendlay row is an awesome joint-friendly back-builder to add to your arsenal. It’s similar to the pin press, in that you start and finish each rep from a full stop. Here, the weight is rested either on the floor or a power rack.
The bent over row is commonly associated as a mid-back lift. But when performed in a hinged position, offers an isometric contraction in the lower back as well. This, in effect, can be a limiting factor if you have pre-existing back issues.
Rowing from a full stop (like the Pendlay row) alleviates some of the stress from the lower backsince it’s not constantly under load.
To take it a step further and minimize low back involvement even more, you can perform the same lift by elevating the weight onto spotter arms.
5. Trap Bar Push-Up
Shoulder and wrist pain are occasionally associated with push-ups. Not always, but occasionally. Similar to the floor press, the neutral grip of the trap bar reduces elbow flare(a common contributor to shoulder pain during push-ups). Plus, gripping the handles of the trap bar eliminates the need to extend your wrists and adds an element of grip work into the equation.
You can perform push-ups with the high handles for added range of motion or flip it over and use the low handles for a reduced range of motion. Both are great options depending on your goals.
If you’re like most people and have banged up shoulders from benching all the time, incorporating more push-ups into your routinemay be wise. See here for 10 more pec-popping push-up variations.
6. Inverted Row with Trap Bar
Generalizations and broad stroke suggestionsrarely work in the gym, but if there’s one thing most people should do more of it’s horizontal rowing exercises. And the inverted row ranks high among the best of ‘em.
Typically, you would perform inverted rows with a straight barbell. The only caveat is you’re limited to either an overhand or underhand grip.
Conversely, the trap bar allows you to row with a neutral (palms in) grip. As noted with the pressing variations, a neutral grip row tends to feel better on the shoulders. Plus, you’ll feel a great contraction in your mid traps and lats.
7. Rear Foot Elevated Split Squat
After you’ve tried trap bar split squats, you’ll wonder why it’s taken you so long to add themto your training. It’s such a natural fit and allows for higher loading potential than dumbbells. Plus, it just looks badass.
8. Rack Pull to Shrug
Have the trap bar set up on a couple of spotter arms at roughly knee-height. Gripping the low handles firmly in the center with a neutral spine and braced core, “deadlift” the weight off the rack explosively and shrug as you extend your hips in one motion. Push your hips back and lower the weight back down to it’s starting position.
This is a killer posterior-chain lift as itincorporates the glutes, hammies, and low back while hammering the upper traps. Go heavy andmaintain optimal form.
References
1. https://pubmed.ncbi.nlm.nih.gov/21659894/
Read This To Make Continuous Progress in The Gym
Make Constant Progress With These Tips
If you have been working out for some time, chances are you know what it feels like to hit a plateau. Hitting a plateau is the feeling you get when you’re hurdling but in place of a hurdle, there’s a wall, and no matter how fast you run, you can’t pass through it.
Making constant progress year-on-year is something everyone wants but only a few get. In this article, we’ll be sharing the tricks the pros use to make continuous improvements and avoid hitting roadblocks.
Keep Challenging Your Body
You aren’t going to keep improving until you keep challenging your muscles. Every time you’re in the gym, do something to shock your body. Lift heavier weights than you did the last time, try a new training technique or triple the number of reps you usually perform.
Once your muscles get used to your way of training, it’s game over for you. A good rule of thumb should be, if you’re comfortable in the gym, you’re doing it wrong. If you follow some of the pros on social media, you’ll see them taking their bodies through grueling workouts, and that is the secret to their success.
Keep Your Recovery On Point
Most people make the mistake of underplaying the importance of recovery in their transformation. They think the only thing that matters for muscle building is how hard they train.
It may come as a surprise to some people, but the role of the right diet and recovery combined form a bigger part in a body transformation as compared to training alone. Make sure your nutrition plan and recovery schedule is in line with your goals.
Shake Up Your Routine
Following the same routine day in and day out can become monotonous. Nothing exciting comes your way if you’re leading a boring life. You need to shake things up constantly to see constant progress.
If you have been following the same diet for a long time, it might be time to try something new. Switching to a new gym or finding yourself a new training partner or a coach can be enough to spark new growth.
Expand Your Knowledge
With the advancement in research in fitness, new things are being discovered constantly. Keeping yourself updated with the developments in the sport can help keep your progress graph pointing upwards.
The more you learn, the better understanding you’ll have of things you’re doing, and ways to make them more effective. Also, knowledge is what separates the pros from the gym bros.
Take A Break
Sometimes when people are stuck in a plateau, they try to push themselves harder in the gym which can do more harm than good. Overtraining is one of the most talked-about and yet misunderstood concepts in fitness.
Overtraining can take a toll on your central nervous system (CNS) and impair your body’s ability to make progress. If you’re not successful in breaking through the overhead ceiling, it might be better to take a break and give your body time to recover.
Have you ever been injured in the gym? 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
How Many Exercises Per Muscle Group Will Help See Gains
Knowing how many exercises to do and how to formulate a good training plan can greatly affect your gains.
Your workouts and how you plan them are important. Putting together a workout plan can be incredibly challenging and something you may actually dread. But once you get the right exercises into a routine, its time to bite down and get into the nitty gritty of it all. Knowing how many exercises per muscle group to do can seem nearly impossible, but think again. Taking the right approach and knowing what you need will allow you to see those gains you want most since more attention can be paid to the fine tuned details of a solid workout plan.
Let’s take a look at how we can formulate the best training plan. With the right exercises strategically placed into your routine, you are well on your way to getting the most out of each and every workout. Stop thinking that its impossible because it very much is the realm of you doing so effortlessly. You just need to know exactly how to get there and we’re here to help. From knowing what you want, to planning your week, and playing with sets, reps, volume, and frequency, taking these steps can ensure the right approach is met hassle free.
Knowing What You Want
Knowing what you want is key because your gains may differ from someone else or even what you have done in the past. You might be looking to bulk up and increase that strength and size, which requires a certain number of exercises in your routine on each day. For those seeking more of an endurance approach, this will take a different direction so you can see those gains you want most from a conditioning side. Knowing what you want is very important because it will affect the approach you take when it comes to your goals, and ultimately, your gains.
Planning Out Your Week
Looking at your week and planning around your schedule is important because your life can get busy and your workout should be a release from the stress, not an addition to it. But planning out your week also involves pairing together certain muscle groups so you can get the most out of your gains. A very common approach to this is taking those pushing muscles, being your chest, shoulders, and triceps, and pairing them together to keep the movements similar. That means your back and biceps, those vital pulling muscles, will be paired together. Your legs are fine getting work done alone since you have many muscles to attend to in your lower half.
So, if we took this approach for example, a five day week structure would look something like Days 1 and 4 would be chest, triceps, and shoulders, while Days 2 and 5 would work your biceps and back. Day 3 would be leg day which will also give your upper body muscles a nice break.
Sets Vs. Reps & Volume Vs. Frequency
Let’s talk about sets vs. reps and volume vs. frequency. Now we’re getting into the meat of why you’re here. Certain exercises may be more beneficial with a certain number of sets and reps, but the volume and frequency at which you perform them can also affect your gains (1). For those seeking more strength based goals, lower sets and lower reps with less exercises will promote those gains. This is because you can pack on the weight and work to lift much heavier reps with more rest time (2).
For those seeking a more endurance based approach, higher sets and higher reps will get your heart rate going so you can increase lean muscle while also getting a good sweat going. You will use lower weight for each exercise but since you will program in more exercises, you can achieve this goal of endurance more easily this way.
Featured Supplement For Serious Gains
To capitalize on gains, it is important to match your workouts with a great supplementation routine. Whether that be a protein powder, pre-workout, or intra-workout supplement, or something like creatine, you can work to tackle any muscle building and bulking needs.
A mass gainer can pump you with vital macronutrients to really increase strength and size. Added ingredients work to help with digestion so you absorb all those vital nutrients as effectively as possible.
Transparent Labs ProteinSeries Mass Gainer
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Check out our list of the Best Mass Gainers for more great muscle building and bulking products!
Wrap Up
Finding the right exercises and how many to do for each muscle group can be challenging but it is absolutely possible. Knowing just what you need to do in order to maximize your gains does take some time and research but can greatly affect the outcome of all your goals when you put your mind to it. It is vital to know what you want out of each workout, whether that be strength, endurance, or something else, because that will affect how you program your workout. Higher sets and higher reps can boost conditioning, while lower sets and lower reps can boost strength with more weight. It is up to you, so knowing your goals can influence just how many exercises you do to boost your 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
Mangine, G.; Hoffman, J.; Gonzalez, A.; Townsend, J.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Willardson, J. (2008). “A Brief Review: How Much Rest between Sets?”. (source)