Tag: FITNESS
Why Women Should Lift to Maximize Their Fitness
Why The Ladies Should Lift
Ladies, just like us men, you have a body you envision having. You know what you want, but what you think we should do to attain what you want is usually off. For example, many women do endless cardio, endless dieting, and avoid strength training thinking that’s the lifestyle to their dream physique.
However, serious strength training will build attractive muscles and get you stronger. The adaptations of lifting recomps your body meaning you look leaner and have more muscle. This is a good thing on top of better posture and health. In other words, you need to lift.
So why don’t more women lift? It’s definitely not because they’re incapable. Women are extremely strong and capable, but many stigmas and misconceptions deter many females from entering the weight section.
You might see a few there, but they’re usually using light weights and neglecting heavy barbell and machine work.
So You Want to Get Toned Right?
Even up to this point, I don’t think the concept of lifting has clicked with all the ladies yet. That’s ok. Listen on.
If you think I’m trying to make you a bodybuilder. I’m not. What you want is to be toned right? What you don’t realize is lifting makes you toned. Those women that you see in magazines or Instagram with your dream body have muscle. Those curves and shapes you see, that’s muscle. It doesn’t magically appear overnight.
You have to lift hard and heavy over time to force that tissue to grow whether it’s more shaped shoulders, a chiseled back, or thick lifted glutes.
Toned bodies are also lean bodies. So the muscle you built gets revealed when fat is lost. Most women have dieted their whole life without building muscle, so the toned look can’t be achieved. Simply put, losing fat, but having no muscle underneath doesn’t make you look toned, it makes you look flat. There is no dimension.
To be clear, I’m not hating on skinny figures, but I’m calling a spade a spade.
Most women don’t want to be flat. They want to be described as firm, toned, strong, and defined. And I know for a fact, you don’t want to be described as bulky, so let’s talk about that fear.
Why are women scared to lift?
The first image that comes to a women’s mind when they think of lifting is a Thor like bodybuilder. Yes, there are bulky women who look masculine and are so muscular that they can’t fit through doors. Those women compete, grow muscle tissue relentlessly, and more often than not, use steroids. This doesn’t even account for genetic outliers.
If you’re an average Jane from HR who’s never touched a weight past 10 pounds, I promise you, you’re nowhere near that she-hulk look. That’s like me worrying that I’ll turn into Tiger Woods by playing mini golf a few times a week.
So while I get that it’s a common concern, getting too bulky shouldn’t even cross your mind. I often tell my female clients that if they’re afraid of getting too muscular somewhere, they can just tell me and we can stop lifting. This never happens.They end up loving to strength train because it’s the missing piece of the puzzle they need to reshape their body.
You simply need to get started and stick to it long enough.
Where to start
If you’re still intimidated with lifting, that’s understandable. Here’s what you can do to start strength training and moving towards the toned body you’re after.
-Ditch the dieting mindset. You need to eat to fuel your performance. You can’t cut calories year-round.
-Eat sufficient protein. Protein builds muscle and repairs muscle damage. Consume 0.7-1 gram per pound of bodyweight daily.
-Start at a less intimidating gym. Something like a Planet Fitness has plenty of weights, machines, and cables for strength training. It’s not considered hardcore and that might be perfect for a beginner.
-Prioritize strength training in your calendar. These become non-negotiable meetings and should be your focus of exercise for the week.
-Aim for 3-4 lifting sessions lasting 45-60 minutes.
-You can still do cardio, but treat this as the side dish. It is not the main course and should not dominate your week. Same goes for pilates, yoga, circuit training, or anything that doesn’t involve adding more weight/reps to the bar.
So now there’s no excuse. You know what you have to do ladies. The weight room isn’t exclusive to men. You deserve to lift, sweat, and grunt there too.
How This Tavi Castro Workout Will Get You Jacked & Shredded
This workout from Tavi Castro is sure to fire up all your muscles to grow.
Tavi Castro is a bodybuilder, fitness model, and personal trainer with an absolutely shredded physique. As an accomplished fitness icon and top tier model, he knows what it takes to work hard in the gym so he looks nothing but great on camera as he seeks the best for himself.
For so many of us, we scour the Internet looking for the best workout programs. But too often do we forget to look to those bodybuilders and other strength athletes who are living proof of what their great workouts can do. Looking to the pros for inspiration can prove to be worthwhile in the long run for what it can do for own personal goals. When looking to get a shredded and massive physique like those big names we know and love, look no further than their own workouts, for you know what the results look like.
As a force of nature in the fitness community, Tavi Castro is one of those figures we all can admire. His hard work and shredded aesthetic have not come easy but he is living proof of what can happen when you put your mind to it.
Full Name: Tavi Castro
Weight
Height
Date Of Birth
185-195 lbs.
5’10’’
02/03/1990
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
Spanish, Canadian
As someone who prioritizes his workouts accordingly and ensures he gets the most out of every single exercise, Tavi is one of those athletes to admire. With many years in the fitness industry under his belt, he is a true competitor and someone who knows the value of hard work.
About Tavi Castro
Tavi Castro grew up in Canada and was always interested and into fitness. He played soccer for most of his life and as a great talent, he played on the Canadian Youth National Team, traveling the world and competing. After time at school, he found natural bodybuilding and a new passion formed, testing his limits and really making him work hard for something. Now a bodybuilder and fitness model, he also shifted his focus to personal training helping others achieve their own desired body.
Tavi Castro Training Routine
With a big focus on free weights, he does low rep heavy lifting and will mix in other machines as well. Typically training 5-6 days, he will mix in cardio with his strength training to complete a well-rounded workout. With a great variety of exercises, all geared towards increasing strength and overall gains, this workout is one to give you the best boost for all your desired results. Tavi is one to take notes from for his physique is one to envy and this workout will help achieve everything you want.
Day #1: Chest
Exercises
Sets
Reps
Incline Dumbbell Chest Press
3
10
Bench Press
3
10
Incline Dumbbell Close Grip Bench Press
3
8
Seated Chest Press
3
10
Pec Deck
3
12
Incline Dumbbell Fly
3
12
Standing Cable Chest Fly
3
10
Day #2: Shoulders
Exercises
Sets
Reps
Dumbbell Rear Delt Fly
3
10
Incline Rear Delt Fly
3
10
Front Raise
3
12
Side Raise
3
12
Behind The Back Shoulder Raise
3
10
Shrugs
3
15
Military Press
3
10
Upright Rows
3
8
Day #3: Back
Exercises
Sets
Reps
Barbell Deadlift
3
8
Bent Over Bar Row
3
10
Cable Row
3
10
Wide Grip Lat Pulldown
3
10
Straight Arm Lat Pulldown
3
10
V Bar Rows
3
12
Day #4: Legs
Exercises
Sets
Reps
Squats
3
10
Lunges
3
10
Narrow Stance Leg Press
3
12
Stiff Leg Deadlift
3
12
Calf Raises On Leg Press
3
8
Standing Calf Raises
3
8
Leg Curl
3
12
Leg Extension
3
12
Day #5: Arms
Exercises
Sets
Reps
Hammer Curls
3
10
Concentration Curls
3
10
EZ Bar Blaster Curls
3
10
Rotating Dumbbell Curl
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Single Arm Cable Pulldown
3
12
Skullcrushers
3
12
Featured Supplement
While it is imperative to have a great training routine and dietary plan, looking to supplements can be a make or break when it comes to all of our goals. With something like a top tier protein powder you will ensure all of those gains are maximized with enhanced muscle growth and recovery. A BCAA supplement and something like a fat burner or testosterone booster will only amplify the effects of your training and performance while also boosting overall health and wellness. A pre-workout can really give you everything you want most so you feel real energy boosts and get the best muscle pumps.
Transparent Labs PreSeries BULK
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Check out our list of the Best Pre-Workouts for more great products!
Wrap Up
This workout from Tavi Castro is one to really fire up those muscles to grow so you get the most out of every exercise. As an accomplished bodybuilder, fitness model, and personal trainer, Tavi knows exactly what needs to happen in order to thrive inside and out of the gym. With this workout, you get the most bang for your buck as you seek the best for all of your gains. Give this workout a try and see what this can do for all of your gains 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 Tavi Castro Instagram
Everything You Need To Know About The Inverted Row
The Ultimate Exercise For Building The Back
There are a number of popular resistance exercises that are used to develop the major muscles of the back such as the lats, rhomboids, and traps.
Regardless of your level of experience, the inverted row is an exercise that can prove to be highly beneficial for building the back.
This article will firstly detail how to perform the inverted row and then discuss a number of the benefits that are associated with the exercise.
Finally, the article will provide a number of inverted row variations and alternatives that can be used to align with your needs, limitations, and goals.
How to Perform the Inverted Row
While the inverted row is relatively straightforward in set-up and execution, it is worthwhile running through the below steps to ensure that you are performing the movement safely and effectively.
Step One: The exercise will be completed using a squat rack or Smith’s machine and the first step is to adjust the bar height.
When under the bar, ensure that it is slightly lower than the pecs to optimize lat development. For trap development, align the bar over the middle of the pecs.
Step Two: Grasp the bar using a grip that is similar to a conventional barbell row. This means using an overhand grip and placing the hands slightly wider than shoulder-width.
Keep the legs extended away from the body and avoid letting the hips drop – the body should be held long.
Step Three: Before initiating the row, pull the shoulders back and down, drive the chest up, and engage the core muscles.
Row the chest towards the bar by squeezing between the shoulder blades and bending at the elbows.
Step Four: Once the chest has risen to the bar, emphasize the squeeze between the shoulder blades before reversing the movement in a controlled fashion.
Inverted Row Benefits
As mentioned, the inverted row can serve as an effective exercise for every lifter, regardless of their level of experience.
With that being said, there are specific benefits that a beginner lifter may experience with the inverted row that differ from the benefits experienced by an advanced lifter.
Beginner Inverted Row Benefits
1) Foundational Strength Exercise
The inverted row has been found to highly activate a number of major muscles found in the back, shoulders, and arms (1).
Therefore, the inverted is a superb exercise and allows the beginner to effectively build strength in the upper body.
2) Highly Adaptable
One of the best things about the inverted row is that it can be easily adapted to increase or reduce the demand on the back.
For example, by bringing the feet further away, the body becomes more parallel to the floor. This, in turn, increases the range of motion of the row thus increasing the demand.
3) Improving Technique and Movement
When it comes to strength training for beginners, the focus should initially be on improving movement efficiency.
A combination of building a base level of strength and enhancing technique can allow the lifter to then progress onto more challenging back-based exercises such as the barbell bent row.
Intermediate / Advanced Inverted Row Benefits
1) Increasing Training Volume
While more challenging exercises will likely be prioritized for the intermediate or advanced lifter, the inverted row can be effectively used to increase training volume.
Research has highlighted that a high training volume is best for enhancing the rate of growth (2) and therefore, using the inverted row as an accessory exercise can prove to be beneficial for back hypertrophy.
2) Less Taxing on Joints
While heavy rowing exercises are beneficial for accelerating the rate of strength development, they can be highly taxing on the shoulder and elbow joints.
Considering that the conventional inverted row uses only bodyweight, it will reduce the amount of stress that these joints experience while still effectively working the back muscles.
3) Improving Muscle Activation
The inverted row provides a great opportunity to develop muscle activation. As highlighted, the inverted row can be easily manipulated to increase the demand or develop specific characteristics.
By focusing on time under tension through the use of eccentric and tempo sets, you can effectively improve back and shoulder muscle activation (3).
Inverted Row Progressions and Alternatives
This section will detail a number of progressions and alternatives that can be used to increase or reduce the demand of the inverted row.
Inverted Row Progressions
1) Tempo Inverted Row
The tempo variation is excellent for improving time under tension and muscle contractility. The method very simply involves manipulating the tempo of each contraction.
A common tempo method is the “3112” which involves a three-second lowering phase, one-second hold at the bottom, one-second lifting phase, and a two-second hold at the top.
2) Feet Elevated / Weighted Inverted Row
For those who are looking to increase the intensity of the inverted row, consider elevating the feet and / or add weight.
For these progressions, simply place the feet on a bench or box and position a weight plate on the chest before performing a set of rows.
Inverted Row Alternatives
1) Knee Bent Inverted Row
As the name suggests, for this variation, instead of keeping the legs entirely straight, bend both knees to 90 degrees.
This seemingly small alteration will change the dynamic of the movement, reduce the range of motion, increase stability and place the body in a more mechanically advantageous position.
2) TRX Inverted Row
The TRX is a highly functional bodyweight trainer. If you do not have access to the squat rack or Smith’s machine, the TRX can step in.
While holding onto both handles, walk the feet forward so that you lean backward and replicate the position of the inverted row. From there, perform a standard set of rows.
3) Chest Supported Row
The chest supported is an excellent alternative that will effectively target the back and shoulder muscles while providing spinal stability.
For this, set a bench of a slight incline and lie directly on top of it. Reach down, grasp the weight and perform a rowing action.
Final Word
The inverted row is a simple yet highly effective bodyweight exercise that can lead to substantial improvements in back strength, size, and contractility. While it is especially useful for the beginner, the inverted row can also be highly valuable for the advanced lifter.
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 – Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 -SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
3 – Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
How Overhead Squats Boost All Lower Body Muscle Groups
The overhead squat will boost lower body growth while giving your whole body a good challenge.
For many of us, finding that one exercise to seriously challenge our gains can be difficult but the overhead squat is certainly one to try. An exercise that can seriously work your whole body, this lift is important to recognize as one to boost all of your gains. Too often do we neglect our lower half, only seeking the vanity that our popping pecs and bulging bis can bring. But having a strong lower half is essential for not just sport specific movements, but everyday ones as well. By not capitalizing on these gains, we are doing ourselves a disservice that we need to change.
Let’s check out the overhead squat and see what this exercise can do for us. From what it is, to the benefits around it, and how to perform it, we’ll help you tackle any and all challenges that come up with this lift. For what it can do for your whole body, especially your lower half, you won’t regret giving this exercise one hundred percent.
What Is The Overhead Squat?
The overhead squat is an exercise that requires your whole body to work together while also being one to seriously boost growth in your lower body. It will work to increase strength, flexibility, mobility, and challenge your balance and coordination. Since this exercise tends to put you in a bit of a vulnerable spot, it can highlight certain weaknesses but will also work to improve them as well. With so much weight overhead, this lift may seem intimidating at first, but once you get going, the gains will keep you coming back for more (1,2).
Muscles Worked
While the overhead squat does tend to work your whole body, its ability to seriously enhance strength and size in your lower half is undeniable. This exercise is great for working your glutes, quads, and hamstrings while also giving your calves some love. For those wondering about the upper body benefits, this lift works your shoulders and upper back for stability of the bar and your core gets great work done for aiding in overall balance of your body.
Benefits Of The Overhead Squat
When it comes to the benefits of this lift, you will really get a well-rounded workout by boosting all areas of your strength and performance with this workout.
Benefits of the overhead squat include:
Lower body strength: By working many lower body muscles in a squatting motion, you really work for increased strength and size in your lower half.
Enhanced mobility and stability: This exercise will expose those vulnerable areas when it comes to being stable and mobile but will also help enhance them as you progress with this lift (3).
Core work: Requiring your core to stay more stable, this lift is great for working your core for better strength (4).
Shoulder strength: Relying on your shoulders to hold that weight overhead, this exercise will give your shoulders a burn to keep that weight strong and stable.
Overhead balance and coordination: With so much weight overhead, it requires you to be focused as you look to maximize balance and coordination above your head.
How To Perform The Overhead Squat
Here are the steps for performing the overhead squat:
Stand with your feet around shoulder-width apart and load the bar on your back as if you were doing a back squat.
When ready and have a stable grip, lift the bar over your head so you arms are just about locked out and the weight is positioned comfortably over your head.
With your core engaged, squat down and maintain a neutral spine, keeping your body as grounded as possible.
Drive through you feet and return to the starting position.
Repeat for your desired number of reps.
Things To Avoid
When performing this movement, it is important to remain engaged and stable throughout the entire time. Keeping your knees in line and maintaining a neutral back will allow you to keep proper form so you don’t cave your knees in to forward thus putting strain on spots that may lead to injury. Always warm-up before this exercise and really be primed for holding that weight overhead.
Featured Supplement
When it comes to supplementation, having the right products working for you are crucial, especially after a big lift like the overhead squat. Something like a pre-workout or intra-workout BCAA can work wonders for your workout needs pre- and during your workout and a fat burner can ensure you get the best ingredients around to help aid in slimming down. But a protein powder is something to boost that muscle growth and recovery that should not be ignored (5).
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 growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, or allergic to soy and gluten, Performance Lab SPORT 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.
Price: $59.00
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
The overhead squat is a great exercise for boosting whole body strength, but especially that of your lower half. A real challenge, this lift requires confidence with weight over your head as well as the ability to move freely and get down into an effective squat without putting yourself in a difficult spot. Maintaining good form and balance is key, but this workout won’t disappoint when it comes to those much sought after 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 Performance Lab and Envato
References
Bautista, David; Durke, Dustin; Cotter, Joshua A.; Escobar, Kurt A.; et al. (2020). “A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank”. (source)
Auferoth, Steven J.; Joseph, Jon (1988). “Exercise Techniques: The overhead squat”. (source)
Chandler, T.J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
Hasegawa, Ian. “Using the Overhead Squat for Core Development”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Best Time To Workout During The Day For The Best Results
Finding the right time to workout should be conducive to your schedule, but is there a better time to get your workout done for the best results?
We all know we need to get that valuable workout in for our day to feel complete, but many of us wonder when the best time to do it is. It works as a double edged sword for us, meaning our days are filled with work, relationships, personal time, and a host of errands we need to get done, but yet we know we must slide a workout in there somewhere. On the other hand, if there is a better time to get a workout in, shouldn’t we aim to do it then? Since we all want the best growth possible for ourselves, it can be challenging to make all of this work. While 24 hours in a day seems like a lot, it certainly fills up quicker than most of us would like.
While this topic is widely debated by athletes, fitness and nutrition experts, and everyday gym-goers alike, the answer may simply be as subjective as everyone thinks. For those morning folks, it would make sense to get it done earlier in the day for the best effects. This may help them kickstart their day and get that workout of the way. For those who just can’t seem to pull it together in the morning, then an afternoon or evening workout may better suit you. Regardless of your preference, it is important to squeeze a workout into your day for the crazy positive benefits it can do for you.
Let’s take a look at the benefits of working out in the morning, afternoon, or evening and potentially come up with our own conclusion. For those who have a set schedule and are looking for a change, this may help you greatly. For those with a strict schedule who may refuse to change, it never hurts to see the other side.
Benefits Of A Morning Workout
Working out in the morning can be a great way to start your day. After a long, good night’s sleep of hopefully at least 8 hours, your body is primed and ready to tackle whatever challenge the day may bring. A morning workout can fill your body with endorphins, those feel good hormones, which are produced when your heart rate rises and you’re in good spirits. These will not only help improve your mood, but also aid in raising your energy levels so you can take that workout head on (1).
Giving you a great boost of energy in the morning can wake you up without the need for a 20-ounce coffee that’s just full of jitters and an incoming crash. A morning workout can also kickstart your metabolism into gear so you run more efficiently throughout the day and burn more calories to aid in weight loss and that desired physique.
Benefits Of An Afternoon Workout
For those of us who can squeeze a workout in during a lunch break or find time in the afternoon, this can be a real beneficial hour or two to reset during the day and unwind from work or certain stressors we started our day with. With higher hormone levels in the afternoon and easier muscle functionality, you will be more warmed up from the hours before and time spent moving and fueling your body (2). By taking time to work out during the afternoon, you work to regulate your appetite and improve sleep as it gets closer to the evening and time you typically will wind down. Taking a break mid-day can reduce levels of stress and anxiety and offer your mind a reprieve from the hard work you’ve put in hours before.
This can be the most challenging time to work out because our days are often full to begin with, let alone those meetings or calls that pop up that can really throw us out of whack. Time is valuable as is a workout but sometimes the two just don’t mesh.
Benefits Of An Evening Workout
While working out at night can be challenging, there are certain benefits you may not get from the other times in the day. An evening workout can see muscles grow faster because you won’t be as hindered by cortisol as you are in the morning. You won’t go to sleep hungry and with a great protein supplement, you will feel full and aid in that recovery as you sleep. You also will help your weight loss goals by not snacking late night. With more fuel from the day, you will have more energy and will want to work out longer and an evening workout can serve as a nice way to get all the frustration of the day out of your system (3).
This can be a challenging time to workout especially with so many shows and things to binge. After a hard day the last thing you may want to do is work harder physically, but the benefits are too great to ignore.
Which Is Best?
While there is evidence for all of these times, it is ultimately a preference. For a great energy boost, a morning workout can be great. A mid-day stress reliver may draw you toward an afternoon workout. A nice way to unwind and build muscle may convince you to change to an evening one. In the end, it is dependent on your schedule and what you can fit in your day.
Wrap Up
Finding time to work out can be challenging but we know we need to. With our days full of activities, there may be some days we just don’t have the energy to lace up and get it done. Look into rearranging your schedule and finding those holes where you can best fit a workout in. You know you need it, you know you’ll love the results, and you know how confident you’ll be in making it happen.
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
Baker Heart and Diabetes Institute (2019). “Morning exercise can improve decision-making across the day in older adults”. (source)
Chtourou, Hamdi; Souissi, Nizar (2012). “The effect of training at a specific time of day: a review”. (source)
Seo, Dae Yun; Lee, SungRyul; Kim, Nari; Ko, Kyung Soo; et al. (2013). “Morning and evening exercise”. (source)
Busting Age-Old Fitness Myths (Long Overdue)
Fitness Myths That Need To Die
Myths have been around ever since Homo sapiens learned to communicate. While some folklore can kindle the human spirit and keep communities together, others can cause trouble. The role of myths in fitness circles is no different. Fitness myths can slow down progress, make you hit a plateau, and can even cause injuries.
Fitness myths have reached a stage where they have gained souvenir status and are passed from one generation to another. The unsuspecting fitness rookies fall for these shiny souvenirs and end up wasting a lot of time and energy following advice that does not work.
1. Rule #1 – No Pain, No Gain
Most people fail to differentiate between pain and pumps. Muscle pumps are great as they are a sign of muscles being flooded with lactic acid and blood. On the other hand, tendon, muscle, and joint pains signal that you’re doing something wrong.
An exercise should not hurt while you are doing it. If you ever feel like you’ll pop something during a workout, it is your body telling you to stop, and you better listen. In this instance, living by the Muhammad Ali quote “I only start counting when it starts hurting” can lead you to some serious damage.
2. Fasted Workouts Help Burn Fat Faster
If we got a dollar every time we heard this claim in the gym, we would be driving the Tesla truck by now. Many people assume working out on an empty stomach burns body fat as the body will utilize the stored fat as a source of energy.
But in reality, fasted training can be counterproductive. Studies have found that working out on an empty stomach can cause the body to break down muscle to burn glycogen as fuel.
Apart from this, working out on an empty stomach can negatively impact your performance. If you don’t have enough macros in your body, you’ll run out of gas before you can do anything meaningful during an intense workout.
3. If You Are Not Sore, You Are Not Training Hard Enough
Many people measure the effectiveness of their workouts by the degree of muscle soreness they experience over the next couple of days after a workout. These people try to train to failure in every workout and won’t leave the gym until they have a muscle-ripping pump.
You break down muscle tissues when you lift weights. Inflicting soreness-inducing damage on your muscles every time you train isn’t a good idea.
It is time you stop assessing your workout intensity through the severeness of your DOMS. Some people even use sweat as a yardstick. They will not consider a workout complete until they are drenched in sweat. Following a customized training plan is a better way of ensuring workout effectiveness. Put in the work and be patient. You can’t rush to your dream physique. Good things take time, and this is one of them.
4. Stretching Prevents Injury
Ask anyone trying to touch their toes before a workout why they are doing what they are doing, and they’ll probably tell you that stretching before a workout reduces the chances of an injury.
If research is to be believed, static stretching before a training session can cause an injury. A study at the University of Nevada found that static stretching can weaken your muscles by as much as 30 percent because they act like typical resistance exercises where you put your muscles under constant tension for the duration of a set.
You should, instead, focus on warm-ups that increase both body heat and blood flow to the muscles. Dynamic stretching is a better option for getting your body ready for your workouts. Dynamic warm-ups include aerobic activities that mimic the movements you would do in an exercise.
5. Resistance Training Can Make Women Look Masculine
Women getting masculine through weight training is one of the oldest myths that refuses to die. The origin of this myth is ambivalent, but there are two possible sources:
Insecure men who couldn’t see women getting stronger than them.
Petite and delicate are a couple of adjectives that are associated with an ideal woman. Women who lift weights contradict this image.
The truth is that the male hormone called testosterone is responsible for muscle gain in men. Women don’t produce testosterone in enough quantities as their male counterparts to get as big as them. On the other hand, lifting weights can help women tone their muscles. Something doing cardio alone can never do.
6. Isolation Exercises Are Safe
Compound (multi-joint) exercises have earned a bad name for being too risky. Newbies, the elderly, and people recovering from injuries are often asked to use machines. They are told that isolation (single-joint) exercises can’t cause injuries.
Most people assume that an exercise machine automatically puts their body in the correct position and helps them do the movement correctly with the right form. This assumption is only true if the machine is adjusted for your height and weight.
Since isolation exercises put all the tension on a single muscle, a small mistake while using heavier weights can cause an injury. In the case of compound exercises, supporting muscles step in and share the load when the going gets tough.
7. Crunches Can Help Burn Fat
Late-night infomercials have made people believe that they can spot-reduce their belly fat by using a particular ab machine or a sauna belt. The belief that you can reduce tummy fat by doing a few crunches comes from the same school of thought.
While performing crunches might help strengthen the muscles around your midsection and improve your posture, they don’t do much in reducing your overall body fat percentage.
Let’s talk numbers for a second. You need to burn 3,500 calories to lose one pound of fat, and doing 50 odd crunches won’t come close to burning that much fat.
If spot reduction worked, we would be the first to tell you about it.
8. Lifting Weight Can Turn Fat Into Muscles
If you have been around the fitness scene long enough, chances are you know someone who is overweight but lifts more than most buff dudes in your gym and gulps down protein shakes by the gallons in hopes of turning his fat into muscles.
Muscles and fat are two different types of tissues in your body. One type of tissue cannot turn into another. Exercise solely can only improve your muscle tone. You need a personalized diet, training, and recovery program to undergo a successful transformation.
Did you believe any of these fitness myths? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Reasons Why Your Transformation Isn’t Working
Why Your Transformation Isn’t Working
A body transformation is easier said than done. Most people get a gym membership to transform their bodies but quit soon after they don’t see results and when the motivation fades away. If you’ve not given up the hope of getting in shape, you’ve come to the right place.
Transformations are set on some basic principles which work for every individual whether they want to lose weight or build muscle mass. If you avoid the things mentioned in the article, nothing can stop you from transforming your physique.
Indiscipline
Many people don’t make any progress in the gym because they underestimate the discipline and commitment which is required to transform their bodies. If you want to change your physique make sure you never skip a workout, eat clean food and get enough sleep.
When you’re training, you shouldn’t engage in chatting with people or use your phone while on the cardio equipment or between sets. Plan everything in advance and execute it to the best of your abilities.
Imbalanced Diet
While most people realize the importance of a balanced diet, they make the mistake of trusting their senses to make the right food choices. If you’re serious about transforming your body, you should be tracking your calories.
Design your diet keeping your micro and macronutrients in mind. If your goal is to build muscle and lose fat, you should be following a high protein and low carb diet. If you’re on a deadline, you might have to skip the cheat meals.
Poor Training Programming
Some people take the training aspect of a transformation lightly. They think doing 3 sets of 12 repetitions of an exercise using lightweight is enough to change their physique for the better. If you want to transform your body, you need to follow advanced principles and programs.
You can’t expect to see the results a pro gets by following the program of a rookie. The right training program is one of the most underrated aspects of a transformation. In the beginning, you should focus on finding out your body type and finding a workout program which suits it.
Pushing Too Hard
When people decide on starting a transformation, some push themselves too hard. You need to remember that you break muscles in the gym and build muscle or lose fat while you’re resting.
You need to give equal importance to your recovery otherwise you run the risk of burning out. Target 6-8 hours of sleep every night to give your body enough time to recover and recuperate from your workouts.
Goal Setting
If you want to transform your physique, know what the end goal will be. Write down your goals on paper and compare your progress every week. If you want to lose weight, write down your target weight and check your progress every week.
If you want to build bigger biceps, measure your current bicep size and check how close you are to the target size once every week. If you’re on the right path, keep going otherwise make adjustments. You can’t afford to want to transform your physique and then just hope for the best.
Header image courtesy of Envato Elements
What is your transformation goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits Of Lunges & Variations To Challenge You
Lunges are great exercises to promote muscle growth, balance, and even weight loss and should be a staple in your leg day routine.
Leg day can be challenging for a number of reasons. Too often do we want to work those big vanity muscles that make our physique really pop, but the dread of knowing we need to do leg day forces us to do so. Once we start, it can be easy to get wrapped up in the same old exercise that we have always done and while they are great to perform, choosing the right exercises to challenge ourselves can be difficult to find. With so many exercises out there, and so many voices telling us which ones to perform, it can be easy to get wrapped up in our own heads.
Lunges are a great lower body exercise with plenty of benefits that we should absolutely include in our workouts. Athletes of all sports rely on lunges to enhance their goals and work to power their training so that desired leg growth, as well as added balance and support, are there to advance every goal we seek to fulfill.
This resistance exercise is awesome for us to strengthen many muscle groups while giving us the satisfaction of knowing we’ve done everything we can to advance our goals and make the most out of what could have been a dreaded leg day.
Let’s take a closer look at lunges to see just how great this lower body exercise really is. Whether you choose to use added weight or not, lunges have great benefits and variations to really challenge you to be better than the day before.
Muscle Worked By Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
Benefits Of Lunges
Muscle Growth For Strength & Size
Working your lower body leg muscles in an effective way, you will start to see that desired growth really become reality (1). Not only will this promote strength and size but will also lower your risk of injury, both in your legs and in your back. Since this relies on your core for that added support, especially on one leg, you start to see great gains in your core for the desired six-pack aesthetic.
Weight Loss For A Desired Physique
Lunges can work to raise your heart rate to really get your metabolism going which allows for increase calorie burn and a reduction in body fat. Of course, a well balanced diet and all-around solid workout plan is needed, but lunges provide that extra boost to help you lose weight and see that desired physique (2).
Balance & Stability For Added Support
As a unilateral exercise, lunges will enhance overall balance and stability which will come in handy for those big lifts as you seek to put up monster weight (3). By working one leg only, you become less stable, but over time this will change especially as more muscle is packed on.
Simple & Convenient To Do Anywhere
Able to do as a bodyweight exercise, lunges are simple and convenient and can be done anywhere at anytime for that optimal output you desire most. Easy to learn and adapt to with variations, you will start to love what a lunge can do for you.
How To Do A Traditional Bodyweight Lunge
The traditional lunge is a basic exercise to really enhance your overall training and performance goals. Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.
Variations Of Lunges To Challenge You
Reverse Lunge
Reverse lunges are a simple variation to learn as it is a traditional lunge just done backwards. What it will do is take less pressure off your knees since the larger muscle groups will take more of the load as opposed to a traditional forward lunge. This is great for those who experience knee pain often (4).
How to: Start in the same position as the traditional lunge which is upright. Step one foot backward and bend the knee toward the ground. Your thigh will still be parallel to the ground. Driving through the ground, push your leg back to the starting position.
Jump Lunge
The jump lunge will start to get your cardio involved and is a solid plyometric exercise. This will fire up all of your leg muscles while elevating your heart rate for a great calorie burn. For those looking to add cardio into their lunges, this is a great variation to do so.
How to: With an engaged core and solid posture, step forward into a normal lunge. Drive through your foot and explode into a jump, switching legs in the air and landing with the other leg in front of you. Perform for the desired number of reps and maintain solid form throughout.
Curtsy Lunge
The curtsy lunge will challenge you in terms of movement and really work your core with an added component of extra balance. It is important to keep your upper body straight and forward as your leg crosses over.
How to: Start with your feet hip width apart. Step back with one leg, crossing it behind the other and bend both knees towards the floor. Your front leg will be at a 90-degree angle. Drive up and return to the starting position.
Wrap Up
Lunges are a great exercise to include in your daily leg routine for the many benefits and overall challenge that comes with them. Able to provide for muscle growth, calorie burn, and added balance and stability, lunges should be a staple in those leg day workouts. Adding challenging variations can be a fun way to crush the monotony of a boring leg day and enhance even more gains you wish to see. Add lunges into your workout routine and see what this exercise can do for your training and performance goals.
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
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2013). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Wing, Rena R.; Phelan, Suzanne (2005). “Long-term weight loss maintenance”. (source)
Jonhagen, Sven; Ackermann, Paul; Saartok, Tonu (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Fischer, Kim E.; Walter, Teri; Matovich, Joseph (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
How These Short Head Bicep Exercises Enhance Arm Growth
These short head bicep exercises will certainly help give you those bulging biceps you desire most.
We all want those bulging biceps to really pop and these short head bicep exercises can help make that happen. With stronger arms comes a host of things we love. Better confidence, a larger physique, and more enhanced movements especially when it comes to those valuable pushing and pulling ones. But for many of us, finding the right exercises to help us get these done can seem daunting and with so many out there, putting together a good plan can be nothing short of a challenge.
We wanted to give you the best chance at seeing growth and felt it important to put together a list of the best short head bicep exercises so you can have all of this at your disposal. We know how daunting it can be to put together a plan so we felt it necessary to give you the best tools possible. Give these exercises a try and you won’t be disappointed by the results.
Anatomy Of The Biceps Muscle & Arm
Your arm is comprised of four muscles beings the brachialis, brachioradialis, coracobrachialis, and the biceps. Each of these muscles serve a certain function to assist the arm with everything it can do. The biceps muscle is made up of two heads: the long head and the short head. The long head passes through your shoulder joint and connects to the upper arm via a groove in the humerus. The short head starts along the scapula and runs in tandem with the long head. Your biceps work for two main functions being flexion and outward rotation of the forearm. It will help with things like lifting the forearm or rotating the wrist. With whatever the movement is, they are pivotal in helping to make that happen (1).
Benefit Of Strong Arms
Having strong arms works for more than just the aesthetic of appearing strong. Benefits include:
Better pressing and pulling movements: When it comes to those vital pressing and pulling motions, it is important for us to have strong arms to enhance grip and the overall movement.
Improved confidence: With bigger arms, your posture will improve, thus giving you better confidence overall.
Larger physique: Of course, you will have a wider physique as a result of bigger arms that others will certainly envy.
Best Short Head Biceps Exercises
Let’s take a look at some great short head biceps exercises to really boost your arm strength and size so you see some real gains take place.
Wide-Grip Barbell Curls
Working several different muscles, this exercise is one to really challenge the short head. With your feet about shoulder width apart, set your hands on the bar a bit farther than you normally would so your hands are farther than your shoulders. Start the curling motion and slowly lower back down without losing that good grip you have.
Concentration Curls
A good exercise for bulking and working on toning those arms, this exercise is one to not overlook. Sitting on a bench, hinge at the waist and rest your elbow of the hand holding the dumbbell on the inside of your thigh. Slowly curl the weight, really focusing on the squeeze as you build those bulging bis.
Preacher Curls
Preacher curls offer a bit more isolation than most to really aid in hypertrophy of the muscle. Adjust the bench to your desired setting and rest your triceps over the top. With your hands around shoulder width apart, curl the bar towards your chest while keeping your arms in a fixed position. Gently lower back down and repeat for your desired number of reps.
Reverse Curls
With reverse curls, range of motion and time under tension are important as you put a bit more strain on other muscle groups to get this done. Hold the dumbbell with your palms facing down and instead of a curl, raise the weight towards your chest. Lower back down to the starting position.
Hammer Curls
A great exercise for putting a different level of strain on your biceps, the hammer curl is an essential biceps exercise on arm day. Holding the dumbbells in each hand, they will be vertical with your palms facing each other. Curl your arms up towards your chest and slowly lower to the starting position.
Featured Supplement For Bigger Gains
When it comes to seeing those valuable gains and the desired growth you want most, especially after these biceps exercises, looking to great supplements can help. A pre-workout or intra-workout BCAA can certainly help do the trick but a high-quality protein powder is a must have on the shelf for growth and recovery (2).
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Check out our list of the Best Protein Supplements for more great protein products!
Wrap Up
When it comes to getting bigger arms, we know how daunting it can be, but these short head biceps exercises can work wonders for helping you get to where you want to be. Give these a try and see those gains of yours come to life as those bulging biceps will be nothing short of huge. With the right workout and proper time under tension, and of course, maximum range of motion, you will be well on your way to a physique others will envy. Plus, you won’t be disappointed with the results.
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
Burhan, Nuradebah; Kasno, Mohammad; Ghazali, Rozaimi; Said, Radzi; et al. (2017). “Analysis of the Biceps Brachii Muscle by Varying the Arm Movement Level and Load Resistance Band”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
8 Muscle Recovery Tips For Killer Performance & Results
8 Muscle Recovery Tips For Killer Performance & Results
No matter how hard you train in the gym, you’re not going to see the desired results until your muscles are recovering optimally. You break muscle tissue when you lift weights. Your muscles only grow back bigger and stronger when you give them proper recovery conditions.
A poor recuperation plan will not only knock you off of your timeline but will also impair your performance in the gym. Improper recovery bleeds into your daily life as it keeps you feeling tired and lethargic.
We’re not going to give you some crazy muscle recovery tips like sleeping hanging upside down or running on the treadmill backward on alternate days. In this article, we’ll go over the most common recovery mistakes that people make, and how you can improve your recovery efficiency and time.
How To Recover Better After Workouts
Before we get to how to recover better, let’s talk about how long does it take for your muscles to recuperate completely after your workouts and what to do if your recovery program lacks substance.
Optimal Muscle Recovery Times
The muscle recovery times vary depending on your fitness levels and the difficulty of your workouts. The intensity, volume, duration, and frequency of your workouts combined will determine the toll they take on your body.
Your body might take up to 24 hours to recover from a relatively light workout. On the other hand, recovering from an intense workout with high volumes and low rest durations can take anywhere between 2-3 days.
It is imperative that you give your body enough time to recover between your workouts. You shouldn’t be training the same muscle group within 2-3 days after an intense workout or you’ll run the risk of overtraining.
Ever felt that burning sensation in your arms while performing the bicep curls? That’s lactic acid forming up in your muscles. Lactic acid is responsible for making your muscles feel tired and sore. If the lactic acid is not flushed out of your system during your rest periods, you’re at a higher risk of an injury.
Nutrition
Nutrition can be broken down into two main categories:
Food
You should be eating a balanced diet with the right amounts of macro and micronutrients. Your goal should be to consume 1 gram of protein per pound of body weight if your goal is to build and maintain muscle mass.
Fruits and vegetables should be a part of every meal and you should limit the consumption of ultra-processed food. You should focus on eating 6-8 small meals as compared to three big meals. Eating frequently will spike your metabolism rates and help you burn fat even while you’re sitting ideal.
If you’re a regular lifter, you should consume a good amount of protein in your pre and post-workout meals as protein are the building block of muscles. Carbs and fats should also be consumed for efficient recovery and to improve the overall functioning of the body.
Supplements
An article on muscle recovery tips can’t be complete without the mention of supplements. While supplements aren’t necessary for improving your recovery, they can surely help make things easier.
We recommend taking an intra-workout BCAA supplement as it can kick start your muscle recovery process while you’re actively breaking down muscle fibers in the gym. A fast-absorbing post-workout whey protein shake helps fill the muscle fiber cracks that are formed after an intense workout.
A creatine supplement can help improve your recovery times and replenish your ATP stores. Taking these three supplements will ensure your recovery times and soreness between workouts is reduced to the bare minimum.
Sleep
Have you ever wondered why babies sleep so much? Babies follow a strict cycle of sleeping, waking up, drinking milk, crapping, and then sleeping again. There is some crying in the middle of it too.
Deep sleep is where humans grow. Although you shouldn’t expect to grow taller, your muscles are in the most optimal recovery mode while you’re sleeping. You should target clocking 7-8 hours of sleep every night.
Stress
Your body produces a hormone called cortisol while you’re stressed. Cortisol hinders your body’s recovery mechanism as it puts your body in a fight or flight mode. Taking too much stress also reduces the production of testosterone in your body and raises your estrogen levels.
Even if you follow all the other muscle recovery tips mentioned in the article to the T but are constantly stressed throughout the day, you’re not going to see any progress in your physique.
Hydration
You should drink at least a gallon of water every day. Water along with blood carries nutrients and oxygen to different parts of your body. Dehydration can impair your muscles’ ability to repair themselves.
Workout Programs
Your training splits will also determine your recovery quality. If your muscles remain sore for more than two days a week, you should train two muscle groups every day and rest for two days a week. You need to find the sweet spot in designing your workout program where your workouts, recovery, and results complement each other.
Massage
Getting external help is one of the most overlooked aspects of recovery. There is a reason why most pro athletes go for massages and chiropractic sessions every week. Deep tissue bodywork can ease your muscles, fix muscular imbalances and improve blood flow throughout your body.
Clothing
Compression garments have taken over the scene over the past few decades. A study conducted in 2019 found that wearing compression clothing lowered the time for body muscle recovery in German handball players.
Compression clothing improves your blood flow and can also reduce the chances of an injury as it reduces the excess movement of muscles during intense activities. Compression wear is especially great for people who are already suffering from injuries.
A Small Note on Avoiding Injury While Improving Recovery
If you’re a beginner or an intermediate lifter, you should only increase the intensity, volumes, or frequency of your workouts incrementally. Taking larger leaps can increase your chances of an injury.
While training to failure in every workout might sound badass, you shouldn’t train until exhaustion every time. Pushing too hard in every session can take a toll on your CNS (central nervous system) and can put you out of action for weeks.
If an exercise feels physically uncomfortable, it would be advisable to avoid it especially as you get older. Repeated stress from exercises can cause small tears called micro-tears that can lead to muscles feeling sore and inflamed.
An accumulation of these tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can vary from mildly uncomfortable to complete ruptures that may require surgery for repair.
Takeaway
If you’re in the fit lifestyle for the long run, you should look at recovery with paramount importance. If your recovery is not up to the mark, you will notice a fall in your overall performance and results.
How long does it take for you to recover after an intense workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.