Tag: FITNESS

The 4-Phase Workout to Get You Big, Strong & Cut

This 4-phase workout is one to give you a physique others will envy.
For decades, bodybuilders have been following training phases, depending on whether their focus is strength, mass or definition. But what if you could do a single workout that would accomplish all of those goals together?
Sound too good to be true?
It’s not – and this program will prove it. I’m about to lay out for you what is known as the Shotgun Workout. It doesn’t have much to do with firearms but it does have a whole lot to do with killing multiple birds with one stone (metaphorically!).

The Shotgun Workout in Theory
The Shotgun Workout is really not a single workout at all. Rather, it is a training concept that you can apply to any workout program and exercise selection. Here is how it works:

You will perform 4 exercises for each of the following body parts; legs, chest, back, shoulders, biceps, triceps.
You will do 4 sets for each exercise.
You will choose a barbell exercise first with a rep range of 4-6.
You will choose a dumbbell exercise second with a rep range of 8-12.
You will choose a cable exercise third with a rep range of 15-20.
You will choose a body weight exercise fourth for 20 reps.
You will do each exercise to positive muscular failure.
You will choose different angles as much as possible for each muscle group exercise

So, why do you train this way?
Your first exercise is your strength move. You select a compound barbell exercise such as the bench press, squat or deadlift and perform reps in the 4-6 range. This has been well established as the best range for strength gains. You want to work with a weight that you will fail at six reps on for the first set. The fatigue factor will see you failing at between 4-6 reps on each of the three succeeding sets. Your rest between sets on this first exercise will be the longest of the entire workout. Give yourself up to 3 minutes rest between sets, as this will provide enough time to recover so that you can exert maximum strength on the next set.

The second exercise is your hypertrophy or muscle building workout (1). You will be doing 8-12 reps to failure on each of the four sets. This is the proven ideal range for muscle growth. You will use dumbbells as your basis for choosing your muscle building exercises. Dumbbells allow you to move through a greater range of motion on such exercises as the bench press and to work each side of a muscle group individually. Unilateral training has been shown to be more effective at building muscle than bilateral training. With this 4 set phase of the workout, give yourself 90 to 120 seconds rest per set.
The third exercise you choose will be a cable resistance exercise. Cables allow you to exert constant tension on the working muscle as well as to work from a greater range of angles than barbells or dumbbells. You will be doing 12-15 reps to work your slow twitch muscle fibers. Again each set should be to failure. Give yourself 45-60 seconds rest between sets.

Your final exercise for each body part is a bodyweight exercise (2). You will do 20 reps on each exercise with a rest of 45-60 seconds. This phase is designed to engorge the muscle with blood and oxygen in order to bring about a pump effect and to promote muscular definition. The greater the pump induced blood flow to the muscles, the more blood is also taken away from the muscle. This takes with it waste products that build up during exercise. Removing these waste products and delivering more oxygen to the muscle cells are crucial aspects of muscle recovery and growth.

A Couple of Great Finishers
Here are a couple of pump intensifying techniques that you can throw in at the end of your workout to ensure that you are leaving absolutely nothing on the gym floor.
Drop Sets
Once you have reached positive muscular failure, immediately strip the same amount of weight from each side of the bar or grab slightly lighter dumbbells. Continue repping out until you can’t do another rep with proper form. Now strip off more weight and continue repping out until you again reach failure. Make a total of four drops and your working muscle will be totally done for!
Drop sets allow you to push your muscles beyond the level of muscular failure by forcing them to continue contracting against increasing lighter weight (3). This produces elevated levels of growth hormone and insulin-like growth-factor 1. Both of these are important for building muscle, increasing strength and stripping off body fat.
Forced Reps
When you are unable to complete another rep with proper form, get your training partner to help out by giving just enough assistance to allow you to push out an additional 2-3 reps. Make sure that your partner knows how to spot properly as too much help will kill the set. If applied properly, however, this technique will ramp up your intensity for greater muscle and strength gains.

Sample Shotgun Workout

Exercise
Sets
Reps
Exercise
Sets
Reps

Legs
4

Chest

Squat
4
4-6
Incl. Bench Press
4
4-6

Dumbbell Step Up
4
8-12
Flat Bench B/B Press
4
8-12

Leg Ext.
4
12-15
Pec-Dec Fly
4
12-15

Jump Squat
4
20
Plyo Push Up
4
20

Shoulders

Biceps

O/head Barbell Press
4
4-6
Barbell Curls
4
4-6

D/B Upright Row
4
8-12
Incl. D/B Curl
4
8-12

Cable Side Lateral
4
12-15
High Cable Curl
4
12-15

Handstand Pushup
4
20
Close grip chins
4
20

Back

Triceps

B-Over Barbell Row
4
4-6
Close Grip Bench Press
4
4-6

One Arm D/B Row
4
8-12
O/head D-B Extension
4
8-12

Straight Arm P-Down
4
12-15
Cable Kickback
4
12-15

Pull Up
4
20
Reverse Dips
4
20

Summary
The Shotgun Workout brings all three key bodybuilding goals – strength, muscle, definition – into a single training program. Start out by following the sample workout above for 12 weeks. Then take a complete week off and change out the exercises based on the guidelines provided here.
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
References

Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
Harrison, Jeffrey (2010). “Bodyweight Training: A Return To Basics”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)

How To Build Serious Mass For A Huge Physique

Building real mass requires hard work and sheer will but the right approach can give you the best benefits.
So you want to build mass. You’ve been working hard, eating right, and taking the best approach when it comes to supplements. But you just can’t seem to break through a plateau or see those desired gains you really want most. You know what you need to do but with so much information out there, it’s hard to decipher what is helpful and what is just simply not true. Putting on that mass for a huge physique requires the right approach and steps to take and once that happens, you’ll be well on your way to see those desired gains come to life.
Building mass revolves around the right training plan, proper nutrition, and of course, solid supplementation. A training plan that works your muscles to see growth will pay off as certain exercises really target growth for each respective muscle group. Nutrition is key for you want to keep your body fueled and replenished with the right nutrients for inside and out of the gym while supplements are a nice addition for those added benefits. But other lifestyle changes to focus on can help get you there and give you the best chance at seeing real mass take place.
Let’s take a look at some of the best ways to build serious mass for a huge physique. As said before, the right approach is all you need to really start to succeed.

Top Ways To Build Serious Mass
Solid Training Plan
The right training plan can put you well on your way to seeing huge gains take place. With the best exercises strategically placed in your routine, you can work on targeting certain muscle groups so you see those gains take place and never suffer any training plateaus. Both compound and isolation exercises are awesome because you will target many muscle groups at once for an all-around workout, or really give one muscle group the attention it needs to grow (1).
Some of the best mass gaining exercises include:

Barbell Deadlifts
Back Squats
Bench Press
Standing Military Press
Bent Over Barbell Rows
Preacher Curls
Straight Bar Triceps Pushdowns

Proper Nutrition
Nutrition is key in all areas of health and fitness, whether that be cutting or bulking. Giving your body the proper fuel it needs while also getting the right nutrients to thrive is vital for your growth both inside and out of the gym. Focusing on high amounts of protein and carbs will ensure growth and recovery, as well as fuel for your workouts, and healthy fats will keep you moving and optimizing your health and performance as best you can. Making sure you find the right balance of macronutrients while also receiving the most out of your caloric intake will give you’re the body exactly what it needs to increase mass (2).

Lifestyle Changes
While focusing on training and overall nutrition is very important, there are other lifestyle changes you need to focus on to give yourself the best chance at building serious mass. Staying hydrated is key for this will allow your body to function properly and assist with the absorption of those vital nutrients (3).
Sleep is also something to seriously focus on for real growth happens overnight. Without proper sleep, your body doesn’t have time to fully recover which can be devastating to your gains. As someone who wants to put on as much mass as possible, don’t sacrifice growth for poor sleep (4).
Keep in mind the time you eat because you want your body to consistently have fuel to not only allow your metabolism to burn food for energy, but also to keep you full and to give your body a constant source of nutrients to always power your muscle growth. Five to six meals a day with the right balance of macros will keep you in an anabolic state and help with a host of bodily functions.

Invest In A Quality Multivitamin
While this ties into supplementation, on its own, a multivitamin is great for pumping you with effective nutrients that could be missed from your diet. Any deficiencies can hurt not only your gains, but also your everyday life and a high-quality multi will pump you with those vital nutrients so you always run at maximum capacity (5).

Killer Supplementation Plan
Supplementing with the right products can greatly influence your gains so you see that desired growth you want most. A protein powder is always a solid option and should be on the shelf while a creatine supplement or pre-workout can give your workouts the boost you need to really thrive. But mass gainers are one surefire way to see gains and when placed into your supplementation routine, you will see that strength and size increase in no time.
Transparent Labs ProteinSeries Mass Gainer

Code GENIRON10 For 10% Off

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 so you see huge growth take place.
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 mass gaining supplements!

Wrap Up
Putting on muscle mass and seeing that huge physique unfold does take a lot of diligence, but the right approach is all you need. By focusing on training, nutrition, and supplementation, as well as other lifestyle changes, you are well on your way to seeing those desired gains come to life. A huge physique is one others will envy and it will most certainly help boost your overall health and performance goals as well.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, Williams J. (2004). “Macronutrients considerations for the sport of bodybuilding”. (source)
Popkin, Barry M.; D’Anci, Kristen E.; Rosenberg, Irwin H. (2010). “Water, Hydration and Health”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Kamangar, Farin; Emadi, Ashkan (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)

These Are The Eight Best Bodyweight Exercises For Abs and Obliques

Best Bodyweight Exercises for Abs and Obliques
When it comes to bodyweight training, no area of the body is better suited than the abs and obliques. Most people prefer going equipment free to pursue the elusive six-pack, the holy grail of training for many.
​Abdominal training isn’t just for show as studies suggest strong abs reduce the possibility of back pain. Some prefer to skip abs-specific training, following the philosophy that abs are made in the kitchen, not the gym. A clean diet is indeed a pre-requisite for a six-pack, though the training is necessary.
With the emphasis in the fitness industry over the last 20 years on core training and functional movement, many athletes already spend a lot of time working the supporting core musculature around the hips, midsection, and shoulders. Such movements inevitably target the abs and obliques.
​There’s nothing more effective than taking a direct approach with a tough bodyweight abs workout. Here are eight of the best bodyweight exercises for abs and obliques. You can use these as part of a regular workout or as a standalone circuit. If you do a circuit, do two sets of 10.
1. Plank
What it does: By keeping your belly button drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.
How to do it: Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.

2. Side Plank
What it does: The side plank targets the obliques more than a traditional plank.
How to do it: Start on the ground on your left side with your left forearm and your elbow under your shoulder. Push up off your elbow, creating a straight line from ankle to shoulder. Your hips should be off the ground and only the side of your bottom foot and your elbow should be on the ground. Hold for 30 seconds or do 10 reps of 3 seconds each.
How many? 2 sets of either of the above options.
3. Half Boat
What it does: This yoga move is a variation of the V-Sit Crunch that targets the rectus abdominus.
How to do it: From a sitting position, extend your arms out, palms facing each other. Extend and lift both legs, keeping them bent at the knees, with the insides of your feet touching. Arms are extended on either side of your legs. Use your abs to keep your back straight. Stay in this position for five deep breaths, roughly 10 seconds.
How many? 2 sets of 10 reps with 60 seconds rest between sets.

4. Hanging Leg Raises
What it does: This challenges you to raise your entire lower body with your abs and hip flexors, a key part of core strength.
How to do it: Grab a pullup bar with an overhead grip. Arms should be straight and feet off the ground. Keeping the legs straight, use your abs to raise your feet toward your shoulders, pausing when your thighs reach your chest.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
5. Oblique Mountain Climbers
What it does: Like a mountain climber working a wall, you’re using the abs and hip flexors to “climb.” This variation targets the obliques.
How to do it: Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to the opposite arms, twisting your body to that side, for 30 seconds. Keep your hips down for the entire motion.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
6. Reverse Crunch
What it does: This targets the entire core region while also stretching your lower back.
How to do it: Lie on your back, knees together, and legs bent to 90 degrees. Feet should be on the ground and hands palms down. Tighten your abs – think of bringing your belly button away from your waistband – and lift your hips off the floor, crunching your knees to your chest. Pause at the top and then lower back down. Do not allow your lower back to arch and lose contact with the floor.
How many? 2 sets of 10 reps with 30 seconds rest between sets.

7. V-Sit Crunch
What it does:  For all of the abs-challenging reasons of a traditional crunch, but also because it keeps you from putting unnecessary torque on your neck and using momentum to complete the crunch.
How to do it: Begin on your back with hands extended over your head. Lift your legs and crunch up at the same time, forming your body into the shape of a “V.” Exhale as you lift your legs and crunch and inhale as you return to the starting position.
How many? 2 sets of 30 seconds with 60 seconds rest between sets.
8. Flutter Kicks
What it does: If it’s good enough to challenge the Navy SEALS as a staple of their training, it’s good enough for you. You need not do it while cold, wet, and sandy, though.
How to do it: Lie on your back, legs straight and arms extended at your sides. Lift your heels six inches and rapidly kick up and down in a fast, scissor-like motion.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.

Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.