Tag: FITNESS
Programming Vertical Pulling For Greater Back Gains
Programming Vertical Pulling
Achieving a chiseled body requires a lot of work and some methodical training. And by methodical, I’m talking about doing a bit more vertical pulling. Vertical pulling exercises (pull-ups and pulldowns) stresses a lot of muscles, but particularly the lats, biceps, and upper back muscles. As a result, you get a wider and fuller back along with some juicy biceps. You can even make the argument that with enough vertical pulling, horizontal pulling becomes obsolete.
Let’s talk about how to incorporate 2 key vertical pulling variations.
1. PULL-UPS/CHIN-UPS
Pull-ups and chin-ups are often mistaken as the same exercise because they only differ in grip position. These exercises also considered bodyweight exercises, but any advanced lifter (especially men) should be able to do them weighted with a weight belt or squeezing a small dumbbell between your legs.
STANDARD GRIP
Pull-ups use an overhand grip which targets the mid/lower traps more especially if you arch your back which you’ll likely have to in order to get the bar to tap your chest. Pull-ups are generally harder to perform.
On the other hand, chin-ups target the biceps more and are easier to perform. I prefer to start females with chin ups and males with pull ups. Women also have more mobility and anecdotally, they seem to tolerate the wrist position better than men.
As for setting up the exercise, be sure to use a box or some sort of assistance to the bar. Jumping up the bar is fine too, but can cause some momentum being used the first few reps. Not a good habit.
Anyways, with pull-ups the standard grip is about 5 inches wider than shoulders. With chin ups, you’ll be a couple inches closer in, but feel free to adjust based on personal preference on both. Then lift your body until your chest touches the bar. Chin being over the bar is not enough. There is still room for muscles to shorten if your chest isn’t touching the bar. Pausing at the top for about a second can help you lower with control.
Rinse and repeat for gains.
NEUTRAL/HAMMER GRIP PULL-UP
Some people may experience elbow pain when doing either pull-ups or chin-ups because the wrist positions aren’t as natural especially with chin-ups.
Switching to a neutral or hammer grip often solves any joint pain. This is the position where your palms are facing each other and many pull up bars should offer this grip position.
This position is also great for lat development.
If joint pain is still an issue, the most joint friendly position isn’t on a fixed bar. Instead find a way for the wrist and elbows to move freely based on your anatomy. Gymnastic rings will be your best friend.
This is the most pain free variation although it’s also the most unstable, so it can be suboptimal for hypertrophy if you’re not strong or stable enough.
MODIFICATIONS
If you’re too weak to do full range pull-ups. You can use the assisted pull-up machine or add a band to assist you.
As you get stronger, use less weight to assist you or use a lighter band to lighten the assistance.
If you’re too strong for unweighted pull-ups and chin-ups, add weight or pause longer at the top of the exercise.
2. PULL-DOWN
Pulldowns can also be a viable alternative as a variation when pull-up progression plateaus or as a regression to work up to your first pull-up or chin-up.
EXECUTION
Sit comfortably with feet flat on the floor. Adjust the height of the bar where your outstretched arms is grabbing the bar. You may have to stand to do so.
Take a wider grip. This is the standard position. We can get fancy with grips later.
Then find a stable seated position. Pull the bar towards your chest using some, but minimal momentum. Keep your forearms straight and bring the bar towards your chest until it touches. Arch your back hard and this will give you a very full range of motion that biases the upper back muscles.
This is a traditional pulldown which I like to call a wide grip pulldown instead of a lat pulldown because the lats don’t produce as much force as most people think in this position.
To make the pulldown more lat focused, use a neutral grip attachment or do single arm version. If possible, you can also change the seat angle so you’re no directly under the handles. This allows your arms to pull from in front of you and to put the lats in a better position to produce force.
Lastly, brace your abs and don’t arch your back to prevent the upper back muscles like the traps and rhomboids from taking over.
That’s a true lat pulldown to hypertrophy the lats.
As always, return the bar slowly with control.
FORM CONSIDERATIONS
Excessive yanking on any vertical pulling exercise can lead to a waste of time or worse, a snapping injury. Beginners should focus on being as controlled as possible.
Once you get more advanced, some momentum is ok to get to the fully shortened position because that’s where most of the tension is during a vertical pull.
This is primarily a back/lat exercise, but it’s also common for people to feel it more in their biceps. This isn’t necessarily bad, but switching to a more pronated grip can help.
Anecdotally, pulling more from the pinky, ring, and middle fingers while using the thumb over grip will reduce contribution from the biceps. Straps or Versa grips also help.
PROGRAMMING CONSIDERATIONS
The key to overall strength and fitness is to incorporate both over the course of the same program or across multiple programs.
Pull ups teach you to lift your whole body weight while enhancing the upper body muscles especially the back and biceps. If you load them properly, they can be very fatiguing, so don’t program them too frequently.
Easier horizontal pulling like db rows and inverted rows make great program additions if you’re keen on improving your pull-ups. These variatons are also less fatiguing.
Vertical pulling also tax the forearms significantly, so use straps if needed and if possible, don’t pair them with deadlift or row variations.
Vertical pulling also decompresses the spine and oppose vertical pressing, so supersetting vertical pulling with vertical pressing like overhead presses are a great idea.
Aiming for a variety of rep range will be best for hypertrophy
At least three sets of vertical pulling per week should be the bare minimum especially for advanced lifters.
Switching between upper back and lat focused variations or switching grip width is great for variation.
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This Could Be The Best Method To Turn You Into A Deadlift God
Increase your deadlift with these great tips as you seek to lift that monster weight.
Bodybuilding is all about improving your physique and taking yourself to the next level. Once you start down the path of a bodybuilder, see the results and improvements, it’s unlikely that you’ll ever stop bodybuilding and that’s a fact. But while looking strong certainly has its benefits, being strong is the name of the game. There’s no point in being big without having some big strength to go along with it. If you’re a lifter looking to build your strength, then the deadlift is certainly an exercise worth investing in.
The squat is certainly the king of all lifting exercises, but there’s a reason why deadlifts aren’t performed on a weekly basis. So many lifters only do deadlifts a few times per month, particularly heavy deadlifts. But it’s all in how you train and the reality is that if you want to get really good at something then you’ll have to have some patience and take some time before seeing some legitimate growth. With an exercise like the deadlift that’s doubly true. Where so many people obsess over how much weight is on the bar, you should instead focus on building your technical ability. The more you understand how a lift works, the better the results will be once you decide to up the weight on the barbell.
Let’s take a look at the best ways to increase your deadlift so you start lifting some seriously heavy weight. With proper technique and a real focus on form, your gains will improve and you will be a monster for sure in the gym. The deadlift can be great when done right and it is important to take care of yourself so you can keep up with the gains and not find yourself in a world of pain and soreness.
Benefits Of The Deadlift
The deadlift is an exercise to work both upper body and lower body muscle groups and should not be overlooked. A great exercise for strength, balance, stability, and a test of sheer will, this lift is certainly one to put into your workouts.
Benefits include:
Increase strength and size: By working many muscle groups, you leave your body no choice but to grow. This can also aid in functional strength for those everyday activities and movements (1) so you see some real gains.
Enhance grip strength: With an emphasis on having a solid grip, it is important to focus on that grip to benefits strength in your fingers and forearms (2).
Balance and stability: This lift requires a high degree of core strength and will work to keep you as grounded so you can lift that massive weight. Stability will also improve with this lift as well.
Injury prevention: By working on strengthening your muscles, as well as your joints and tendons, this lift can provide great support to alleviate any potential injuries that may arise (3). With a focus on form, you won’t feel the need to overwork or use underdeveloped muscles for support.
Best Ways To Improve Your Deadlift
Now that you’re here, you are looking for the best ways to improve your deadlift. By focusing on certain points, you will surely start to see those gains you want most.
1. Work On Accessory Movements & Exercises
The deadlift works many muscles and it is important that they are all strong so you don’t use underdeveloped muscles for extra support. This can result in unwanted pain and injury. With accessory movements and assistance exercises, you start to focus on those weak areas to make sure you promote all around better strength.
2. Work On Grip
By working on grip, you take away the chance of injury in your forearms and fingers, vital points of attachment for the deadlift. Using something like weightlifting gloves or lifting straps can help reinforce better form and help you out when it comes to grip.
Check out our lists of the Best Weightlifting Gloves and Best Lifting Straps for some awesome products to help strengthen your grip!
3. Progressive Overload
This will help build strength and break through any plateau that may be causing your gains to slack. With progressive overload you can increase not only your one rep max but also how much you weight you lift in general and how much rest you have in between sets.
4. Hips Down & Open Chest
An open chest will eliminate curving of your spine and will also allow better movement from your lats, which are essential back muscles for the deadlift. With your hips down, you focus on better balance and stability to also improve form.
5. Look For Deadlift Variations
Focusing on variations will allow for a different perspective on the deadlift as opposed to just the traditional deadlift. Variations include farmer’s walks, the Sumo deadlift, Romanian deadlift, or the Deficit deadlift which is also a great way to boost progressive overload and really see some great gains.
Wrap Up
The deadlift is a great exercise to build strength and size while also aiding in everyday movements and those that are more sport specific. Looking for ways to better your deadlift can ensure a more solid form to keep you physically healthy as well as boosting strength so you can be a monster in the gym. Knowing the benefits and how to properly perform a deadlift are great for all your needs and can provide for a great workout to better yourself as an athlete and bodybuilder. Give the deadlift and its variations a try to really see those improvements you want most.
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
Wenning, Matthew R. (2014). “The Deadlift and Its Application to Overall Performance”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patietns With Low Back Pain Benefit From Deadlift Training?”. (source)
The Benefits Of Unilateral Training & Why It Matters
Don’t let your body suffer from imbalances when you can benefit from unilateral training to enhance all areas of your training and performance.
When it comes to our training, we are always looking for new ways to mix things up and change the monotony of the same old workouts. Performing the same exercises and repeatedly working on similar movements can grow stale and our bodies adjust to them accordingly and we hit the unfortunate training plateau. While there are ways to break these plateaus, like performing drops sets or increasing our time under tension, the mere fact that we have hit such a wall in our training can be frustrating enough.
When it comes to various exercises, one side may become stronger than the other. Perhaps your form is slightly better on that side of your body, or you are not relying on stabilizer muscles as much to lift so the main muscle is seeing the brunt of the work. It could very well be genetic as well. But unilateral training is one way to fix any imbalances, add some variety to your workouts, and really see the change you want to improve overall training and performance.
What Is Unilateral Training?
Unilateral training is when you perform an exercise on one side of your body, or use one limb, being single leg or single arm exercises. These exercises are great for a number of benefits that can in turn seriously aid your workouts. By working both sides of your body equally, you allow yourself to fix any muscle imbalances that may occur as a result of one muscle group being stronger on one particular side (1). This will promote better all around strength as well as enhance a more balanced aesthetic.
Unilateral Vs. Bilateral
While unilateral training is performed with one arm or leg, bilateral training uses both arms or both legs. Unilateral training is helpful for those sport specific movements that require a certain level of explosivity with one leg while training for balance and core stability to ensure that each side gets equal amount of work done.
Bilateral training on the other hand trains both sides simultaneously and is often associated with those full body exercises that work multiple muscle groups to really enhance your workouts. With bilateral training, you are able to lift much more weight than if solely stuck with a unilateral exercise. You can squat way more with both legs as opposed to just one (2).
Benefits Of Unilateral Training
Correct Muscle Imbalances & Increase Muscle Building
The worst thing that can happen to a bodybuilder is having a muscle imbalance. In a spot where symmetrical physique means everything, it can be frustrating to see an imbalance really throw your aesthetic out of whack. Through unilateral training, you can work the weaker, more underdeveloped muscle to really enhance your gains and see better growth overall for that side to balance out the look you want. Either lifting more weight on that side or adding more reps, it still allows you to work both sides, just with the option to play with the other side a little more.
Through the simple act of lifting anyway, unilateral training can have great effects on muscle building (3). Eccentric training is one of the best ways to build muscle and by combining unilateral training with an eccentric style of training, you will enhance your muscle strength and size beyond belief.
Improve Balance & Coordination
Since you are forced to rely on only one limb for support, unilateral training is a great way to enhance balance by working on core stability and learning how to properly perform said exercise with only one limb for stabilization. The amount of coordination needed is more than important to make sure you are accurately executing on form and properly moving the weight to maximize growth.
This is a great time to work on mind muscle connection, which is the ability to release yourself from all unnecessary distractions and focus on the task at hand, this being the exercise. This will better connect your brain to your body as you seek the best communication possible to concentrate on that activity, and that activity only. By enhancing mind muscle connection, you are only benefiting yourself by achieving more muscle growth.
Promote Power & Explosivity
Since unilateral training requires a more narrow window for support from just one limb, the strength built up is perfect for maximizing power and explosivity, if your sport requires it. Needing more balance increases the neuromuscular input required to remain stable resulting in a faster rate of force production (4). Your muscles are now fired up and ready to take on any load. When the time comes for you to be explosive, that load will be gone, but your muscles will act as if its still there.
Enhance A Well-Rounded Physique
Fixing any imbalances and working on strengthening all muscles, both larger groups and stabilizer muscles, can really enhance your physique and make it pop. Having a well-rounded aesthetic will make you not only look great, but also feel great in your quest to look amazing and show off all of your hard work.
Wrap Up
Unilateral training is a great way to see big gains in the gym. By using just one limb, either an arm or a leg, you are able to provide an increase in strength, balance, coordination, and power. Even more so you can work to fix any muscle imbalances that can hurt your overall aesthetic and leave you feeling frustrated. Don’t let a boring workout, training plateau, or muscle imbalances keep you from what you need to do to see great gains. Give unilateral training a try and work to maximize your goals as best you can.
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
Munn, Joanne; Herbert, Robert D.; Hancock, Mark J.; Gandevia, Simon C. (2005). “Training with unilateral resistance exercise increases contralateral strength”. (source)
Fountaine, Charles J. (2018). “Unilateral and Bilateral Exercise Movements: Considerations for Program Design”. (source)
Howe, Louis; Goodwin, Jon E.; Blagrove, Richard (2014). “The integration of unilateral strength training for the lower extremity within an athletic performance programme”. (source)
Makaruk, Hubert; Winchester, Jason B.; Sadowski, Jerzy; Czaplicki, Adam; Sacewicz, Tomasz (2011). “Effects of Unilateral and Bilateral Plyometric Training on Power and Jumping Ability in Women”. (source)
Building Strength With The Rack Pull
Partial Reps for Strength, Size, and Performance
The rack pull is a variation of the deadlift which involves restricting the range of motion by starting with the barbell on the racks rather than pulling from the floor.
The exercise is commonly used for improving pulling ability and for building strength in many posterior muscles such as the glutes, traps, and lats.
The rack pull is an excellent choice for beginners as it teaches the performer the correct position for a deadlift and perfects the hip hinge movement.
This article will show you how to rack pull effectively, review the benefits of the exercise and provide a variety of rack pull progressions and alternatives.
Performing the Rack Pull in 3 Simple Steps
If executed correctly, the rack pull is a fantastic posterior chain developer. However, performing it with poor technique or with an excessively heavy load can lead to ineffective movement and injury.
To perform the perfect rack pull, follow the below 3 steps.
Step 1
Start by adjusting the pins on the squat rack or lifting cage so that the bar is off the floor. Ideally, you want to start with the bar at your lockout sticking point.
If this point is above the knee, align the bar with the lower thigh; if it is beneath the knee, drop the pins so that the bar starts slightly under the knee.
Once you have determined the right height, stick with it. Look to add weight to the bar to increase the challenge of the exercise rather than dropping the pins to increase the range of motion.
Step 2
Assume the same stance and grip that you would normally use in a full deadlift. If you’ve never conventionally deadlifted before, start with feet under the hips and hands at shoulder-width on the bar.
Before you lift the bar off the rack, it is crucial that you engage the lats, rhomboids, and abdominals in order to keep the bar close to the body and simultaneously protect the spine.
Therefore, squeeze these muscles as tightly as possible and take a deep breath before you lift. Instead of focusing on simply picking up the bar, concentrate on driving the feet through the floor.
As the bar rises, concentrate on a powerful hip drive at the top of the movement. The rack pull is designed to load the hips to a greater degree than a conventional deadlift.
Step 3
Once you have risen up and are standing fully upright, maintain tension through the trunk muscles and hold the bar in place for a second before returning it to the pins.
This will not only help to develop neuromuscular control and core activation, but it may also have a positive impact on grip strength.
If you want to develop your grip strength even further, consider holding this phase for even longer.
Once the hold has been completed, reverse the movement by pushing the hips backward and drop the bar back to the pins.
The Benefits Of The Rack Pull
This section will focus on a number of benefits associated with regularly performing the rack pull and highlight why exactly it is such an effective exercise.
1) Enhancing Pulling Capacity
As reflected on the rack pull is an excellent developer of pulling strength, grip strength, and neuromuscular control.
In addition, a range of rack pull variations exist, such as conventional, sumo & trap bar, which can be used in order to accelerate gains further.
The rack pull is a superb addition to any deadlifting program as it effectively loads the glutes, back & traps to bring about changes in muscle strength & size as well as developing grip strength.
A combination of these things can lead to improved performance with the deadlift.
2) Reduced Lumbar Loading
The rack pull tends to place less stress on the lower spine; this is because the trunk tends to be slightly more vertical in the rack pull than during the conventional deadlift.
This alteration in trunk orientation places less stress on the spinal erectors and lumbar (lower) spine – this is also the case with the sumo deadlift (1).
While it is important that the lower back is targeted frequently in order to enhance strength, performance and general health (2), there are occasions where you may want to use the rack pull.
For example, with all training, it is necessary to decrease training volume at times to allow the body to optimally recover and adapt.
In preparation for an event or competition, there may also be a need to reduce lower back loading yet still work with heavy weights to ensure that you are suitably prepared.
3) Trapezius and Back Development
As mentioned, a rack pull is simply the top portion of the deadlift which involves a limited range of motion. Because of this, heavier weight can be lifted and demand increased.
The rack pull works a range of posterior chain exercises – in particular, the trapezius and back muscles (including the lats, rhomboids, and spinal erectors).
Because the trunk is slightly more upright, the glutes, hamstrings, and quads are not as heavily recruited as they are in a full deadlift; as a result, the traps and back muscles are subject to more stress.
When a great amount of mechanical tension is placed on muscles, the muscles may increase in size (3). Therefore, rack pulls can efficiently develop trap and back size & strength.
4) Building Grip Strength
For many lifters, grip strength can prove problematic – especially when it comes to heavy deadlifts.
As reflected on the rack pull is a great choice for improving grip strength. Once again, the limited range in the pull allows for more weight to be lifted which increases the need for a strong grip.
With regular training at supramaximal loads, neurological and strength changes will occur thus facilitating an improvement in overall grip strength.
Building grip strength will more effectively ready you for heavy deadlifts and can even contribute towards maintaining a neutral spine throughout the course of the exercise.
Rack Pull Variations
There may be times in your training where you must either regress, progress or find an alternative.
Below you will find a variety of rack pull progressions and alternatives to match your training goals, needs, and experiences.
Progressions:
Reverse Band Rack Pulls
This progression will allow you to lift an even greater load through the use of a strong resistance band attached from an overhead point and around the bar.
The band will initially assist in lifting the bar from the pins, however, as the bar rises up this assistance decreases which forces the lifter to generate maximal power.
Rack Pull with Accommodating Resistance
Accommodating resistance in the form of chains and bands can increase the challenge of the rack pull and enhance lower back activation (4).
Using accommodating resistance increases the need for maximal force production throughout the entirety of the exercise which can bring about significant changes in strength.
Fat Bar Rack Pulls
For those who struggle with grip strength, a fat bar (or axle bar) may be a useful tool. The thicker diameter makes the bar harder to grip thus facilitating improvements in grip strength.
Isometric Rack Pulls
For the isometric pull, place the bar underneath the pins (not on top). The idea with this exercise is to pull the bar upward until it makes contact with the bottom side of the pins.
The lifter should pull as hard as possible at this point while maintaining maximal muscular engagement. Isometric exercises can help to build strength and enhance neuromuscular control.
Alternatives:
Trap Bar & Sumo Deadlift
As reflected on the rack pull places the trunk in a more upright position than the conventional deadlift. The trap bar and sumo deadlift likewise place the trunk in this position.
As with the rack pull, some individuals find that it is possible to lift supramaximal loads with the trap bar and therefore may experience greater strength and size gains.
In a similar way, the sumo deadlift has a shorter range than a conventional deadlift due to the wide stance that is assumed. Therefore, this may also allow for significant weight to be lifted.
Lastly, the sumo deadlift makes the perfect exercise choice for those who are struggling with strength or movement issues.
Deadlift from Blocks
The bar does not have to be placed on the pins in order to perform a rack pull – elevating the bar by placing it on blocks does the same job.
In general, the demands placed on the body while deadlifting from the blocks are similar to pulling from the rack. Both use a restricted range of motion which may help you move beyond any sticking point.
Final Word
For accelerating the rate of posterior chain and grip development, the rack pull should be considered due to the restricted range of motion, muscle activation, and supramaximal loads.
The exercise can prove to be useful for the majority of lifters however, it may be particularly useful for beginners, those who are working around restrictions and for those who have reached a strength plateau.
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-Cholewa, Jason M.; Atalag, Ozan; Zinchenko, Anastasia; Johnson, Kelly; Henselmans, Menno (2019-9). “Anthropometrical Determinants of Deadlift Variant Performance”. Journal of Sports Science & Medicine. 18 (3): 448. PMID 31427866.
2-Schellenberg, Florian; Taylor, William R.; Lorenzetti, Silvio (2017). “Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats”. BMC Sports Science, Medicine and Rehabilitation. 9. doi:10.1186/s13102-017-0077-x. PMID 28725437.
3-pubmeddev; BJ, Schoenfeld. “The mechanisms of muscle hypertrophy and their application to resistance training. – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
4-Andersen, Vidar; Fimland, Marius S.; Mo, Dag-Andrè; Iversen, Vegard M.; Larsen, Tommy M.; Solheim, Fredrik; Saeterbakken, Atle H. (2019). “Electromyographic comparison of the barbell deadlift using constant versus variable resistance in healthy, trained men”. PLoS ONE. 14 (1). doi:10.1371/journal.pone.0211021. PMID 30668589.
Reasons Why Your Workout Program Sucks
Why Your Training Program Doesn’t Work
Ask around in your gym if people are satisfied with their workout program and results, and chances are most of them will tell you they can’t seem to make any gains. Many people follow the same vanilla workout program which isn’t any good.
Some people also underestimate the value of the right training program and are happy wasting their time following unscientific workout routines. If you don’t see any positive changes in your physique, you have come to the right place.
Doesn’t Follow A Balanced Approach
For a training program to be effective, it should have the right balance of different training principles. Your workout should maintain a balance between isolation and compound lifts, and volume and intensity. Depriving your body of any aspect can lead to a muscular imbalance.
Some people follow a workout which only has free weight exercises or doesn’t have any cardio included. In a balanced workout program, we look at our body with a broader perspective and work on the muscular, cardiovascular and central nervous system conditioning.
The Training Program Isn’t Personalized
Most people when they get a gym membership either start a generic training program or a program which isn’t suited for their level or goals. Following a generic workout program is like going to college and sitting for random classes which aren’t of your field.
While you might learn some things out of those classes, they will not help you in passing in your own subjects. If you want to succeed in the gym, you need to build your own training routine as per your goals.
If you can’t design your own training program, get the help of a professional. You also need to plan your training around your life. If you have an important life event coming, you might have to change your workout program to accommodate for the missed sessions or the extra calories you might consume. Keep all the variables in mind while selecting a training program.
No Scope For Adjustment With Progress
Many people follow the same program forever. They make no changes when they see the development or when there is no progress. After a period of time, your body gets used to your workouts and you need to make modifications to keep the muscles growing.
If you’re a beginner, you will need to upgrade your training program after 12-20 weeks of following the starter program. The fact that you need to constantly adjust your training program as per your progress stays true for intermediate and pro lifters alike.
Showing loyalty to the beginner’s program will keep you glued to the level. Monogamy shouldn’t be applied to training programs. You should always be on the lookout to upgrade your workout routine and take it to the next level.
Does Not Include Any Advanced Training Techniques
Using advanced training techniques are one of the key aspects of showing constant progress. You need to perform new exercises and techniques to constantly shock your muscles into growing.
Advanced training techniques like supersets, drop sets, intraset stretching, etc. should be a part of your workouts. Pull one of the techniques out of your exercise arsenal in every workout to ignite new muscle growth.
Header image courtesy of Envato Elements
How often do you change your workout program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Top 10 Ways To Naturally Gain Muscle Faster For Optimal Growth
We all know the old saying “work smarter, not harder”. But do you know how that applies in the gym?
It’s true that amazing gains never come overnight, but there are still things you can be doing to maximize the amount of muscle you get out of your workouts. Of course, we know that taking certain supplements and focusing on our training can be sure fire ways to see those gains we want most, but sometimes figuring out the best steps can be challenging and ultimately may put us in an overwhelming hole as we try and figure it out. With so many options, it can be difficult to nail down the best ways to gain muscle, especially naturally, but it is possible.
While many of these ways tend to be self-explanatory and potentially obvious, our busy lives and schedules tend to keep us from fully realizing exactly what needs to be done to achieve this. Sometimes just reading it and hearing it again can be exactly what we need to make sure we hear it through and can tackle all of these muscle building needs in a safe, effective, and natural way. Working smarter is very much a true saying in the world of lifting and while working hard is important, doing so efficiently is the key to success.
Let’s take a look at the top 10 ways to naturally gain muscle faster so you never need to worry about that vital growth again. Not only will some of these ways benefit your lifting goals, but other areas of your lifestyle will change for the better as a result of taking better care of yourself.
Top 10 Ways To Naturally Gain Muscle Faster
1. Training Volume Is Key
Too many people get complacent in the gym and stop trying actively to push themselves. The fundamental key to muscle growth is progressive overload – meaning you increase the intensity of your workouts overtime (1). If you aren’t getting that burning feeling from overloading your muscles, it means you aren’t building them, period. Increase the amount of weight over time and make sure to increase the volume, too – that’s the number of sets and reps you do for each workout with weights.
2. Be Consistent
The second biggest thing to remember about making massive gains is that it’s also a game of consistency. There’s only so much muscle that can be put on by the body in a day; one huge workout, or even one huge workout once a week, will get you nowhere. Make a plan and stick to it but be in the gym three to five times a week and make sure to do that every week. Muscle is gained incrementally. Even if you aren’t pushing yourself, it’s better for your body and overall muscle mass to do so after workouts five times a week than it is to really push yourself in the gym only once or twice a week. That’s a surefire way to lose gains.
3. Take Advantage Of Supplements
Depending on your unique needs as an athlete, different supplements will work for you. Creatine, casein, and whey protein are the three cornerstone proteins of making huge gains (2). Your muscles need to consume food to grow and develop, so you need to make sure you’re giving them all the fuel they need. In some cases, eating casein before bed can actually provide the muscles with enough amino acids to literally grow overnight while you’re asleep. Imagine waking up with more gains than when you went to bed.
Other supplements to know are pre-workout, which can provide for energy and insane muscle pumps, BCAA intra-workout products to burst through fatigue and keep you going stronger, and fat burners, which can shed that unwanted fat while maintaining lean muscle mass (3). Having a good supplementation routine can really work wonders for all of your gains.
4. Be Strict About Form
This is an easy one to forget. Exercises like squats, barbell presses, and crunches are all considered staple exercises for a true gym rat. But exercises only help you gain muscle if they’re performed correctly. Are you leaning forward when you squat? It could be a sign you overloaded with too much weight. When you do a sit-up, is your spine straight and your stomach flat? If not, it’s a sign you’re overloading a weak core. Take the time to do these exercises the right way. Otherwise, you’re only getting a fraction of the gains you set out to make.
5. Get A Full Night’s Sleep
This is another no-brainer people often don’t think about. Studies have shown that sleeping for eight hours instead of five can increase testosterone by 10 to 15%. That has a huge impact on how much you gain muscle when you work out (4). This is a really easy thing you can do to improve your performance in the gym and give yourself the best chance for a better tomorrow.
6. Recovery Is An Important Part Of The Process
If you go hard in the gym five nights a week every week for a year, you will absolutely destroy your body. Set aside cycles of rest so you can recover after tough workouts. Pushing yourself too hard will only lead to burnout. Trust me, your body will thank you. Recovery will also support things like mobility and an overall better mood, so don’t neglect this vital part of your workout and post-workout routine (5).
7. Stay Healthy Outside The Gym
It doesn’t mean you can’t drink or have fun with your buddies at the bar, but you should do your best to be generally healthy in your habits outside of the gym. This means no binge drinking and stay away from drugs and smoking, at the very minimum. You definitely won’t be maximizing gains in your workouts if you’re dehydrated and hungover from a long night out partying.
8. Keep Your Workouts Simple
You don’t need fancy equipment to get shredded. Remain focused on the basics and the tried-and-true exercises that have worked for bodybuilders for generations. Don’t get caught up in the promises of fancy equipment and “new breakthroughs” that offer shortcuts. There is no shortcut; just do the work.
9. Stay Organized & Manage Workouts
Huge gains are no easy task and getting organized definitely helps make the process smoother. Consider keeping a journal of your workouts and your meal plan. You’re less likely to slip up and cheat with a greasy cheeseburger at the end of a long day if you’ve already got a plan in place and food waiting prepared at home.
10. Lift Heavy While Being Safe
If you feel comfortable lifting, you probably aren’t pushing yourself hard enough. Lifting the heaviest amount of weight you can is a critical factor in making the most gains for it will work your muscles to grow, increase that time under tension, and allow for massive gains to your strength and size which is what you want most.
Wrap Up
While it may seem daunting to find natural ways to boost your muscle growth and gain that valuable muscle faster, following these simple yet highly effective steps can work wonders for you. Looking to the top ways to see gains while still making your life easier is a sure-fire way to get this done. Give these top 10 ways a try and see how your muscles grow bigger, faster, and stronger as you also promote a better lifestyle overall.
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, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W.; et al. (2013). “Stretching and Its Effects on Recovery”. (source)
How to Perfect the Goblet Squat
The Ultimate Beginner Leg Exercise for Strength and Movement
The goblet squat is one of the best beginner exercises in existence and makes an effective choice for those who wish to learn how to squat effectively.
Learning how to goblet squat will have a positive impact on how you perform when it comes to heavier squatting exercises such as the barbell back and front squats.
In addition, it may also be used to facilitate changes in lower extremity strength & mobility as well as serve as a useful tool for cardio-based interval workouts.
This article will provide information on how to safely and effectively perform the goblet squat, review the associated benefits and provide a number of goblet squat variations and alternatives.
Goblet Squat Technique & Muscles Worked
The goblet squats primarily works the muscles of the legs, in particular, the quads, glutes, and calves. In addition, core muscles are recruited in order to maintain stability.
If you are new to resistance training or have never performed the goblet squats before, it is highly recommended that you start with a light weight and gradually work up to a heavier load.
Use the following 3 steps to help you perform the perfect goblet squats.
1) The Set-Up
When performing the goblet squats, the first thing that should be determined is your setup. If you can get this right, the rest of the exercise should become relatively straightforward.
Start by assuming a stance that is slightly wider than hip-width. Pick up the weight and pin it in tightly to the chest while ensuring that the elbows stay tucked in to the ribcage.
The way in which you hold the weight is dependant on the type of weight you are using – if using a dumbbell, hold both sides of the handle; if using a dumbbell, hold it vertically.
2) Squatting Down
Before you begin to lower yourself into the squat, push the chest up and squeeze the core muscles.
As you gradually lower, keep the elbows tucked so that they do not get in the way of the knees. In addition, ensure that the feet stay flat on the floor at all times.
If you find that the heels are lifting from the floor at the bottom of the squat, you are either dropping too far or need to spend some time improving your ankle mobility as poor ankle mobility can lead to excessive trunk lean (1).
3) Driving Up
After dropping down deeply, drive hard through your heels to bring the body back up to the starting position.
It is very important that the core remains braced and the chest lifted during this phase in order to facilitate stability and control.
3 Goblet Squat Benefits
This section will highlight 3 of the biggest benefits that the beginner will experience by regularly practicing the goblet squats.
1) Improved Strength
The goblet squat may be a simple resistance exercise to perform, however, for the beginner, simple exercises are ideal as they are easy to master and still provide the body with ample stress to bring about significant adaptations in strength (2).
2) Improved Mobility
Because the weight is held to the front, it is possible to sit deeply into the squat. The weight serves as a counterbalance which facilitates a better trunk position and often allows for a deep squat.
3) Establishing Movement
As touched on, the goblet squat is the perfect exercise for any beginner who would like to progress onto heavy barbell squats. Practicing the goblet squats regularly will allow for neural pathways to be established thus improving squatting efficiency (3).
Common Goblet Squat Errors
There are 3 common errors that are associated with the goblet squats and should be avoided as far as possible.
These errors will not only cause the movement to become inefficient but may also increase the risk of sustaining an injury.
1) Falling Forwards
The reason for pushing the chest up during the goblet squat is to keep your center of balance over your base of support (feet).
Failure to keep the chest high often leads to the center of balance moving forward and away from your base of support causing you to lean forward excessively and fall.
2) Falling Backwards
While less common than a forward lean, some individuals may find themselves falling backward rather than forwards.
It is possible that the problem originates from a lack of tightness in your lats (back). To rectify this, look to pin your elbows in even tighter to the rib cage before squatting.
3) Wobbling
The most common reason for wobbling during a goblet squat is a lack of core tension. Failure to keep the core engaged will have a detrimental impact on overall stability.
Therefore, focus on squeezing the muscles in your trunk during each and every rep. This should keep you much more stable and allow you to move safely and more efficiently.
Goblet Squat Variations
If you are looking to increase the challenge of the goblet squats, consider any of the following variations.
Goblet Squat with Overhead Press
This variation will work the upper extremities as well as the lower – specifically working the shoulder, back and core muscles.
The exercise involves completing a standard goblet squats and then moving straight into an overhead press as you reach the top phase of the squat.
If you are running short of time, incorporating an overhead press at the top of the squat can be useful. It may also be an effective cardiovascular exercise and can easily be incorporated into a HIIT circuit.
For the press, it is possible to use both arms or to alternate arms with each rep.
The unilateral (one arm) version can be a useful tool for determining if one side is stronger than the other.
In addition, the unilateral press places a greater demand on the core as it must engage to keep the body upright and prevent any rotation from occurring.
Goblet Squat with Resistance Band
To increase the stress placed on the leg muscles, use a resistance band, placing it either around the tops of the ankles or knees.
Doing so will make the exercise very challenging as you must now resist the resistance band as it pulls your shins or knees inwards.
The goblet squats with resistance band is highly effective for strengthening the glute and quad muscles.
For the lifter who is struggling to keep the knees out during the squat, this method is highly recommended as the exercise forces the lifter to push the knees wide and activate key squatting muscles (4).
Double Kettlebell Front Squat
The double kettlebell front squat is probably the most challenging variation of the goblet squats as it doubles the load and requires precise technique.
Therefore, exercise caution and be absolutely sure that your technique is solid before progressing onto this variation. As when learning the goblet squat, start light and build up to heavier loads.
To perform this variation, start with the two kettlebells in the front rack position. This is where the elbows are lifted slightly to allow the load to comfortably rest on the arms.
When assuming this position, ensure that the handles of the kettlebells are held beside each other and are in close proximity to your chin. This should allow the weight to sit comfortably on the forearms.
Once in a solid front rack position, begin squatting ensuring that the elbows are kept up and the core is braced throughout.
Because of the position of the weight, this goblet squat variation is highly challenging on the core as it must work to keep the trunk upright and maintain stability.
Tempo, Pause and Pulse Squats
The most obvious way of making the goblet squats more challenging is to add more weight. however, if you only have access to one weight this can be a problem.
There are other ways that you can increase the intensity and challenge of the goblet squats without increasing the weight.
The first thing that you can manipulate is the tempo of the goblet squats. Start by slowing down the descent so that it takes 3-5 seconds to reach the bottom of the squat.
It may also be worthwhile to add a pause in at the bottom of the squat. For this method, descend as normal until you reach the bottom, hold this position for a couple of seconds before driving up.
You may even want to add in additional pauses at multiple stages as you drop and rise through the squat.
The final method that you may wish to consider is pulse squats. To perform pulse squats, firstly drop down deeply. From the bottom position, push up slightly and then drop down again.
Repeat this rising and dropping 5-10 times before driving all the way back up to standing. Keep the chest lifted throughout to ensure that you do not allow the back to round.
Final Word
For those who wish to progress on to heavy barbell squats, it is recommended to start with the goblet squats as it will allow you to learn the movement patterns for the squat and establish a base level of strength.
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 – Fuglsang, Emil I.; Telling, Anders S.; Sørensen, Henrik (2017-11). “Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat”. Journal of Strength and Conditioning Research. 31 (11): 3024–3033. doi:10.1519/JSC.0000000000001872. ISSN 1533-4287. PMID 28301442.
2 – Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. BioMed Research International. 2013. doi:10.1155/2013/615901. ISSN 2314-6133. PMC 3780552. PMID 24083231.
3 – Sale, D. G. (1988-10). “Neural adaptation to resistance training”. Medicine and Science in Sports and Exercise. 20 (5 Suppl): S135–145. doi:10.1249/00005768-198810001-00009. ISSN 0195-9131. PMID 3057313.
4 – Foley, Ryan C.A.; Bulbrook, Brittany D.; Button, Duane C.; Holmes, Michael W.R. (2017-8). “EFFECTS OF A BAND LOOP ON LOWER EXTREMITY MUSCLE ACTIVITY AND KINEMATICS DURING THE BARBELL SQUAT”. International Journal of Sports Physical Therapy. 12 (4): 550–559. ISSN 2159-2896. PMC 5534145. PMID 28900561.
The Best Way To Burn That Stubborn Body Fat For A Real Physique
Melt that flab and get super lean for all your desired physique goals.
Lifting weight is the end all be all of bodybuilding training and working to burn body fat. Or least that’s what a great deal of lifters believe. Though it may be true that the only way to grow some massive muscle is through heavy resistance training, it’s also true that lifting alone can’t get you into shredded condition to show off all that hard earned muscle. The culprit is quite obviously body fat. The higher your body fat percentage the harder it is to see the muscle that you’ve cultivated underneath. So, when is a good time to start the process of burning body fat?
The early bird gets the worm they say and it’s true of bodybuilding and fitness as well. Starting your day off with a fat burning exercising routine can be key to melting fat off your frame and keeping it off. Training at a high intensity first thing in the morning is a great way to attack body fat and melt away the blubber. Maybe you can get into the gym, maybe you can’t. There’s more than one way to get lean. But say you have no equipment on hand to get your body temperature rising in the morning, what then?
The answer is simple: bodyweight exercises.
Though it may not grow your muscles quite like other methods of resistance training, body weight exercises can be a low impact, easy fix to get your core temperatures rising and in turn begin the process of torching body fat. So how exactly should you go about getting rid of that body fat in order to be ripped and lean?
It’s simple. Start your day off the right way with this routine and watch the fat melt off of your frame. Remember, the key to burning fat is to perform these movements with high intensity with shorter rest periods. Resting for thirty seconds to a full minute should do the trick. Plus, you start your day off to give you a real energy boost before you’ve even had your first cup of coffee.
Benefits Of Bodyweight Exercises
While bodyweight exercises will not give you that massive physique you want most, they are still highly effective in working to shed that unwanted body fat. Of course, strength training is vital but it would be foolish to neglect some of the amazing benefits that a good bodyweight routine can do for you (1).
Benefits of bodyweight exercises include:
Highly effective workouts: Bodyweight exercises can work many muscles at once and really target muscle growth and fat loss making them highly effective workouts.
Only progression: You only can really progress with bodyweight workouts so the pressure to perform is how much you want to grow.
Improve balance: By working on better balance and coordination, you can build a sense of proper movements without worrying about how much weight you are lifting.
Still work those muscles: Bodyweight exercises will still allow you to target your muscles so you can give them a chance to grow.
Incredibly convenient: These can be done anywhere and at anytime so there is never an excuse to not have them done.
Highly Effective Bodyweight Workout To Burn Fat
In order to get started on this fat loss journey, knowing some great exercises to get you started can prove to be highly effective and worth your while especially as you seek to drop that stubborn fat. You can perform these anywhere and at any time so you never have an excuse to not get these done.
The Workout
Push-Ups: 100 reps
Bodyweight Squat: 100 reps
Mountain Climbers: 100 reps each side
Alternating Lunge: 100 reps each side
Reverse Lunges: 100 reps
Jumping Jacks: 150 reps
Burpees: 50 reps
High Knees: 100 reps
Jump Rope: 50 reps
Included with a workout like this could be something like high-intensity interval training (HIIT). HIIT is a form of cardio where you perform fast-paced intervals that are alternated with recovery-style ones to keep you working hard, keep your heart rate up, and keep you shedding that unwanted fat. These workouts are great for working at maximum capacity without totally gassing yourself so you still have a chance to complete the workout while still getting a great workout (2,3).
Best Supplement For Burning Body Fat
For many of us, working hard just isn’t enough and we need an extra boost from a great supplement so we see some real gains start to happen. A fat burner is a great option, either a fat burner for men to really see that massive physique, or a fat burner for women for those women looking to sculpt and tone. Either way, this supplement can work wonders when it comes to seeing that desired physique you want most (4).
Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burner supplement.
Price: $59.00
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Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners On The Market for more great fat burning products!
Wrap Up
Losing that unwanted body fat can be difficult, but knowing the proper steps can be the best option for you. Bodyweight exercises and the many benefits associated with them can work wonders and lead you down a road you definitely want to go. When it comes to those supplements to help boost weight loss, look to a fat burner for what it can do for all your gains. You won’t be disappointed by 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 Burn Lab Pro and Envato
References
Harrison, Jeffrey S. (2010). “Bodyweight Training: A Return To Basics”. (source)
Martins, Fernanda M.; Souza, Aleteia; Nunes, Paulo; Michelin, Marcia; et al. (2018). “High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
7 Reasons Why You Shouldn’t Use Cheat Meals
7 Reasons Why You Shouldn’t Use Cheat Meals
A cheat meal is a lifter’s favorite feast, probably after a whey protein shake. If you’ve been around the fitness scene for some time, you probably have heard how a cheat meal can help you achieve your goals faster.
Fitness enthusiasts and not-so-enthusiasts wait six days a week for their treasured lip-smacking meal. The most popular theory around cheat meals is that they provide your body with enough calories to give your muscles a fuller and rounder appearance.
Another story reasons that since you’re only eating ‘clean food’ while following a strict fitness diet, your body will no longer be able to digest heavy (read: junk) food, therefore you should constantly keep your body in the loop by adding a cheat meal to your routine.
While there might be some benefits to gulping down a cheat meal, the price you pay in the long run far outweighs the benefits. You might want to stop reading here if you live for a cheat meal. It’s going to get brutal.
Cheat Meals Should Be a Big NO!
How Much Should You Eat?
One of the biggest problems with a cheat meal is that most people don’t know where to stop. If you follow a diet plan designed according to your goals, you know exactly how much you’re going to eat and the number of macronutrients you’ll be consuming.
Many people lose their shit when they step into their friendly neighborhood McDonald’s. You can’t entirely blame the rogue fitness junkie when he lays an eye upon his favorite junk food.
While people go around advocating the benefits of a cheat meal, they never talk about how much or what a person should eat. If your cheat meal consists of a pizza, burger, burrito, french fries, and a soda, you’re doing it all wrong.
It’s Not a Ghost Meal
We’re sorry to be the ones breaking this to you but the calories of your cheat meals still count. A Burger King is no Vegas. Whatever happens inside the restaurant doesn’t stay in the restaurant. It comes home with you.
Most people don’t adjust their diets after a cheat meal. You’re going to stray off your progress timeline if you don’t account for the calories and macronutrients you consume in your junk meal.
How many people have you ever seen or heard of who modify their Monday’s and Tuesday’s meal plans to settle the extra calories they had on Sunday? Unaccounted calories can add up quickly and leave a mark on your waistline.
A Cheat Meal Can Turn Into a Cheat Day
Some people get carried away after eating a cheat meal. Usually, people plan their cheat meals on a weekend with friends and family. There are high chances of these weekend lunches extending to snacks and dinners.
These people think that an additional cheat meal won’t do them any harm and they can always train a little harder the next day and burn off all the calories. Sadly for them, it doesn’t work this way.
Few people take the cheat day fiasco a little further. They turn the cheat meals to cheat weekends. They then pacify themselves by saying that they can compensate for it by eating ‘super good’ the next five days. This is a case of pure mental toxicity.
A Cheat Meal Negatively Impacts Your Mindset
A cheat meal subconsciously makes you think that you’re eating punishment food throughout the week and you’re only allowed to “enjoy” your favorite food once a week. Feasting on junk food every week only strengths this unhealthy mindset.
Consider this, if you were craving a slice of a pizza, and you ate it that same day, it wouldn’t take a lot to satisfy your craving. Now imagine if you were craving french fries on Monday but you only cheat on a Sunday. What are the chances you’re going to order a small bag of fries?
It’s like if I ask you not to touch your nose, the only thing that’ll consume your brain is to touch your god-damn nose. It’s better to eat a small portion of what you’re craving than to let the cravings pile on.
Results in Overindulgence
More often than not, the satanic cravings will make you pick a coke with large fries. A normal person craves multiple things throughout the week. Tim might want ice cream on a Monday, chocolate on a Tuesday, cheeseburger on a Wednesday. Little Tim enjoys his food. Leave him alone.
But since Tim is following a cutting program, he might have to wait for Sunday to get his hands on his beloved cheat food. If Timmy finds all his cravings in a single shop, no snake can hold him back from biting the forbidden apple.
Cheat Meals Are Hard To Fit in a Daily Routine
You’re always going to have an unhealthy relationship with food that you consider “bad” and those that won’t fit in your daily routine. Achieving the physique of your dreams is all about following a schedule, plan, and rituals, and a cheat meal can never be a ritual. At least not with your current mindset.
If you have got a taste for junk food, you should follow a diet that better suits your lifestyle. IIFYM (if it fits your macros) is a diet that allows you the flexibility to eat anything you want until it fits your daily macronutrient needs.
Cheat Meals Affect Differently People Differently
One thing that most people forget is that, based on their body types, junk food will affect different people differently. You should know your body type and if you’re an ectomorph, mesomorph, or endomorph.
If you had to take one thing away from this article, it should be this – stop treating a cheat meal like a fling. Think of it as a long-term relationship, if anything. Don’t limit your cheat meals to restaurants. Bring them home, introduce them to your family and accept them in your life with an open heart.
How often do you eat a cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Michelle Lewin Works Out For A Perfectly Sculpted Physique
This week long workout from Michelle Lewin is perfect for toning out that shredded physique.
Michelle Lewin is an IFBB competitor, model, actress, and fitness icon known for an amazing physique. With an entertaining and educational social media presence, matched by her dedication to sculpting and perfecting her physique, Lewin is a prime example of what hard work can do.
While we all seek to find the best workouts possible for ourselves, it can be challenging sometimes to find the right ones. But looking to the professionals and those who have gone before us can prove to be incredibly worthwhile especially as we seek all of those gains. Since they are living proof of what can happen, for they have done these exercises before, who better to learn from than those athletes with the perfectly sculpted and massive aesthetics already.
Michelle Lewin’s humble beginnings took her from an average fitness enthusiast to a force in the fitness world. From winning pro bodybuilding events, to starring in music videos, and running a successful social media channel, Lewin has proved who she is to those in the fitness community.
Full Name: Michelle Lewin
Weight
Height
Date Of Birth
125-135 lbs.
5’4’’
02/25/1986
Profession
Era
Nationality
IFBB Competitor, Model, Actress
2010
Venezuelan
With her modeling career forcing her to stay in shape, she learned to love the gym and became obsessed. That obsession turned into a passion and now she uses her platform to help others get in the shape they want to be in. Her busy workout week keeps her grinding hard every day so she can see those gains she wants most.
About Michelle Lewin
Growing up in Venezuela, Lewin had the opportunity to start a modeling career young. Eventually this would work in her favor and someone told her about opportunities beyond just modeling. This prompted her to enter into the NCP bikini competition and soon thereafter, she was hooked. As someone who began to love the gym, Lewin began to grow and sculpt her body realizing she could have an illustrious career in a number of areas. As she began to perfect her physique, people began seeking her for more photo shoots and she would soon be a cover model for some of the biggest names in the industry.
Since then, Lewin has competed in a number of bodybuilding competitions finishing in the top 5-10 in many of them. Along with her modeling career, she has a successful social media channel with many followers who seek her advice on how to better themselves using her techniques. From diets, to workouts, supplements, and more, she works to better the lives of others using the tools she’s used on herself.
Michelle Lewin Training Routine
This training routine from Michelle will see 5-6 days of solid work with a great variety of exercises. Working 1-2 main muscle groups a day allows for focus on each respective group so you can start to really target them for growth and challenge them to perform. Working on effectively performing each exercise will prove to be beneficial as you seek to optimize all gains for that shredded physique like Lewin herself.
Day 1: Back and Biceps
Exercises
Sets
Reps
Pull-Ups
4
15
Chin-Ups
4
15
Low Pulley Rows
4
10
T-Bar Rows
4
8-10
Dumbbell Bicep Curls
4
10
EZ Bar Bicep Curls
4
8
Straight Bar Cable Curl
4
8-10
Day 2: Hamstrings & Calves
Exercises
Sets
Reps
Lying Leg Curls
4
12
Seated Leg Curls
4
10
Deadlift
4
8
Seated Calf Raise
4
12
Standing Calf Raise
4
12
Day 3: Triceps & Shoulders
Exercises
Sets
Reps
Standing Dumbbell Triceps Extensions
3
10
Skullcrushers
3
10
Overhead Cable Extensions with Rope
3
8
Military Press
3
10
Dumbbell Shoulder Press
3
10
Upright Row
3
12
Side Raises
3
12
Front Raises
3
12
Day 4: Optional Rest Days
For Day 4 in her routine, Lewin will use this as an optional rest day. Depending on how she feels about her week and the subsequent progress, she will either focus on those muscle groups that are lacking or will take the day to rest and be fueled for her next days’ workout.
Day 5: Legs
Exercises
Sets
Reps
Lunges
4
10
Good Mornings
4
12
Leg Press
4
10
Squats
4
8
Barbell Stiff-Leg Deadlift
4
12
Day 6: Abs
Exercises
Sets
Reps
Hanging Crunches
4
20
Traditional Crunches
4
20
Crunches on Machine
4
20
Crunches on Ball
4
20
Day 7: Rest Day
Typically a Sunday, Lewin will take this day to rest, recover, and enjoy doing other activities she loves.
Featured Supplement
While Lewin uses her own supplements of choice, we thought it would be great to share an awesome supplement so you can see some serious gains as well. While we all know taking a protein powder or pre-workout is important, some other supplements may be overlooked. Of course, a creatine supplement can boost growth for both men and woman and a fat burner can work to shed that unwanted fat, but what about getting those nutrients into your body that we may miss from our diets? A multivitamin can work to fill in any nutrient gaps to keep us much healthier overall.
Performance Lab NutriGenesis Multi For Women
Performance Lab NutriGenesis Multi For Women is an awesome multi when it comes to active women and female athletes. With clean and effective ingredients, this ultramodern multivitamin for women is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
Price: $39.00/ 120 capsules
Click here for the best price
Check out our individual review here!
Check out our list of the Best Multivitamins for more great products to boost health and wellness!
Wrap Up
This workout from Michelle Lewin will give you some amazing exercises so you can start lifting big and getting that sculpted physique like Lewin herself. With a nice variety and a real challenge on each day, you absolutely can’t go wrong with this workout and you won’t be disappointed by the results. Give Michelle Lewin’s workout a try and let us know what you think.
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*Images courtesy of Michelle Lewin Instagram and Performance Lab