Tag: FITNESS
Five Crucial Tips For Aspiring Bodybuilders
Solid tips for any aspiring bodybuilder.
IFBB Pro and World record-holding powerlifter Amit Sapir has recently discovered a penchant for sharing information over the internet. This weekend he offered up five crucial tips for young and aspiring bodybuilders.
First off, he explains that more is not always better. Amit recommends that bodybuilders stay as lean as possible, even in the off season:
“Staying lean will help with insulin sensitivity, general health, and will keep you disciplined and focused on making the right food choices to help you grow.”
He also says that in this age of equipment and advanced supplementation, learning to use one’s body before specialized products is critical:
“Take the minimum amount of supplements you need to grow. Do that and you will be one step ahead of everyone else at all times, as you will always have a new card to pull from up your sleeve. Your body is the best machine you will ever have, trust it and do the work!”
Second, he says:
“Get Strong While You’re Still Young.
“I cannot put into words how much I miss the days when my body allowed me to squat almost daily, to deadlift three times a week, and to bench or overhead press every day and still get bigger and stronger.”
According to Amit, heavy compound movements form the basis for most excellent mature physiques. Of course form and prudence are important, but youth is the essential time when a lifter can push himself.
Third: Sapir says to set smaller objectives on the path to your grand goal. For him, that final end was the Olympia stage. However, like all experienced athletes, Amit knows that the real challenge is in the daily grind.
“All those workouts I did when everyone else was partying, the cardio I did in the rain for months, working with my clients and trying to smile to them while I am starving and cranky from the diet. Every single one of those was a little goal and a small win that I got daily.”
He says that setting concrete objectives for various time periods is critical to stay accountable and feel the urgency of a deadline.
“Your yearly goals should be winning small shows. After you have your yearly goals in place, break them into the daily, weekly, and monthly steps that are needed for making this goal into reality.”
Fourth, Amit says to accept the inevitability of some failure.
In his second pro show, Amit finished dead last. That failure crushed him, but it made him work smarter and harder for his next show, from which he qualified for the Olympia.
“As long as you are ok with it, then your dream will stay alive. Failure does not mean the end. Quitting does.”
Finally, Amit says to Keep Your Day Job:
“Hope for the best but prepare for the worst.
“I’ve seen people risking and losing every dollar they have and ending up in the hospital with no money to pay for the doctor bill. Dream big, but be smart, and take into consideration the worst case scenario.”
And lastly, Amit says that ultimately, life is bigger than bodybuilding:
“Spend time with loved ones…Trust me, in the end, they are more important than any pro card or a victory.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How The Barbell Pullover Works For Wider & Larger Lats
This underutilized exercise is perfect to add in your training program for larger lats and a massive back.
For many of us, we know exactly which muscle to work and which exercises to do, but certain things like the barbell pullover may not be on our radar. With so many exercises out there, it can be easy to miss some that are vital and those of which can seriously boost all of our gains. But the barbell pullover is underutilized and often forgotten, lost in the mass of exercises so many of us either know or seek to know. By working our back and giving us the best chance at growth, it is important to remember that the barbell pullover is something we should absolutely not take for granted.
The benefits of a strong back are incredibly important to our overall growth as bodybuilders and athletes for it will enhance pulling motions, provide for better stability, and work to improve posture, both for other lifts and for our confidence. But the barbell pullover does more than just widen out our lats. This exercise will target your chest, triceps, shoulders, and core to give us a well-rounded upper body exercise sure to fire up our gains to new heights.
Let’s check out the barbell pullover and see what this exercise is all about. From what it is, to muscles worked, and the benefits of this often forgotten exercise, we’ll also explain how to properly perform it for optimal growth. By adding this into your routine, you won’t be disappointed with the results.
What Is The Barbell Pullover?
The barbell pullover is an often times underused exercise that many lifters don’t take advantage of. Using a barbell or dumbbells, this will work to boost lat growth while also aiding in other areas of physical development including your pecs, triceps, and shoulders (1). With equipment easily found in the gym, and a movement relatively easy to learn, you can’t go wrong with the barbell pullover for all your weightlifting needs.
Muscles Worked
When it comes to the barbell pullover, a number of muscles get worked. The main group is your lats which can work for better pulling motions and aid in a wider physique as well. One muscle in particular that can prove to be worthwhile with this exercise is the teres major which is located on the shoulder joint. By strengthening this, you will work to help stabilize the shoulder joint and provide for better movement. Your pecs and triceps also get good work done which is an added bonus to pushing motions, better stability and joint movements, and of course, a nice aesthetic.
Benefits Of The Barbell Pullover
The barbell pullover works for a number of benefits that greatly affect your back strength and size while also aiding in other important physical functions.
Increase lat growth: Work to build strength and size in your lats to support pulling motions and a wider physique (2).
Chest development: Work your chest and build strength for added stability while enhancing the development, both physically and aesthetically.
Protect the shoulder joint: By building muscle around the shoulder joint, you work to protect it from injury and enhance proper movements (3).
Improve posture: Building upper body muscles, you will enhance posture and give yourself the confidence to stand tall.
Support functional movements: A great exercise to support daily functional movements, this is a well-rounded exercise to boost strength for training, performance, and daily activities.
How To Perform It
Here are the steps for performing the barbell pullover.
Set up your barbell with the desired amount of weight and lie on the bench. Your knees will be flat on the floor and work to engage your core for added support.
With an overhand grip on the barbell, position the bar over your chest by bending your elbows.
With your elbows in this position, lift the bar over your head and take the bar behind your head. Your shoulders will feel flexed but only go as far as your range of motion will allow for.
Bring the weight back to the original position in a controlled movement. Make sure your core is engaged throughout to stay in a strong position.
Repeat for your desired number of reps.
Featured Supplement For Back Gains
When it comes to building some serious strength and size, and packing on that lean muscle, eating right and having a solid training routine is vital. But supplements should not be overlooked for what they can do for your gains. Something like a pre-workout is huge for providing energy and muscle pumps and a BCAA product can reduce fatigue and keep those workouts going for longer. A good protein supplement, however, can boost those gains and aid in recovery, where muscle growth does in fact take place.
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Wrap Up
The barbell pullover is a great exercise often forgotten amongst so many others. What this can do is seriously boost your gains when it comes to wider and larger lats while also providing for a better upper body workout. With benefits to your physical and mental health, this is a vital exercise to include in your routine and you will absolutely not 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 Transparent Labs and Envato
References
Marchetti, Paulo H.; Uchida, Marco C. (2011). “Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG”. (source)
Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Asker, Martin; Brooke, Hannah L.; Walden, Markus; Tranaeus, Ulrika; et al. (2018). “Risk factors for, and prevention of, shoulder injuries in overhead sports: a systematic review with best-evidence synthesis”. (source)
Best Barbell Workouts For Versatility & Optimal Growth
Barbells are perfect for enhancing exercise performance and aiding in competition and serve as a versatile and effective piece of exercise equipment for great gains.
Barbells can be seriously effective when looking to enhance strength and performance and can be used for a variety of exercises to offer great benefits to keep you healthy and fit. While we often associate barbells as tools for those big lifts, there are many isolated exercises that simply use the barbell. When looking to build a stellar home gym, consider looking into barbells in order to effectively maximize all of your gains and really add diversity to your at home workouts.
Barbells can help build functional strength for people looking to gain muscle mass while also enhancing overall strength. A good, quality barbell workout can tear down muscle in order to rebuild that muscle tissue in a safer, more effective manner. This is where a good protein supplement would come into play, for they can pump you with vital nutrients like BCAAs to stimulate protein synthesis and aid in that much needed recovery and recuperation.
Unlike some more complicated equipment that requires some tutorial which you just don’t have time for, barbells are easy to use, versatile by nature, and can really work to perfect lifting techniques so you can tackle any of those big lifts, like the big three powerlifting exercises being the squat, bench press, and deadlift. The ability to add more resistance can increase time under tension and lead to deeper muscles being worked that often times get overlooked, seriously enhancing all aspects of your growth and maximizing total performance. This makes the barbell worthwhile for all your bodybuilding goals.
The benefits of barbell training should not be overlooked and these top barbell workouts will surely convince you to incorporate barbells into your training, if you don’t already. Let’s dive more into barbells and see what all this hype is about.
Benefits Of Barbell Training
Barbells are great for offering full body workouts to see enhanced growth and size, while also aiding in functional movements and working to improve range of motion, flexibility, and ultimately, more solid mobility. Mobility comes from both flexibility and stability, also referred to as strength, and is important for all sorts of athletic performance as you look to advance in your goals (1). Since barbells work to really improve mobility, barbell training has become a great way to get the edge up on all your competitors.
The benefits of barbell training include:
Versatility: With the ability to build both strength and cardio, barbells offer just the right amount of weight to work your muscles to increase mass and size, while also allowing more quicker movements to be performed without a serious overload.
Improve athletic performance: A great full body workout, any exercise performed with a barbell will work to promote better training and competitive performance. Barbells are perfect for building better mind muscle connection in efforts to work on technique and better muscular focus (2).
Convenient: Barbell training allows you to perform an entire workout by simply using one piece of equipment. Instead of constant changes to prolong your workout, barbell training can be quick and convenient, while also still very effective.
Promote better cognitive function: Barbell training, like most all training, can really work to boost your confidence and mood in knowing you are bettering yourself and seeing great gains (3). Other benefits like productivity and better sleeping habits also come from barbell training.
Top Barbell Workouts For Maximum Growth
Landmine Rainbow
The landmine rainbow is a great core exercise to really fire up those abs and start to see that shredded physique. Through various twists and turns, you work your core by moving your arms in an arc while maintaining good form through your spine.
How to: Place one end of the barbell on the ground, preferably in a stand for added support. Hold the other end at around eye-level and twist the barbell with your arms, keeping your body as straight as possible. Alternate sides and perform for desired number of reps.
Zercher Squat
The Zercher squat may look similar to a front squat but the grip and bar placement are different, really working to target your core as well. It is important to stay as tall as possible to avoid any unwanted pain and injury.
How to: Place the bar in the pit of your elbow and maintain a solid core. With your feet spread slightly at around shoulder width apart, drive down into a squat, keeping a neutral spine. Push through your heels and return to the top.
Overhead Press
The overhead press is a mean shoulder workout to really round out your upper body. This will not only increase shoulder strength but also helps maintain proper muscular balance. This can be done seated or standing (4).
How to: Place your hands slightly more than shoulder width apart on the bar. With the bar at ear-level, drive it over your head, extending your arms. Gently lower back down and repeat for your desired number of reps.
Upright Row
The upright row is great for shoulders and traps while also engaging your biceps and back. This is a great exercise for toning and getting those mountains for traps that you’d love to have. Feel free to add weight as well if you’re comfortable.
How to: Using an overhand grip, place your hands at around shoulder width apart. With the bar close to your body, raise your elbows so they are parallel to the ground and the bar at about chin height. With a controlled motion, lower back down to the starting position.
Wrap Up
Barbell training is a great way to see awesome growth in your muscles while also aiding in functional movements to support any big lifts, complex exercises, or competitive performance. The perfect at home tool for training, barbells are convenient, versatile, and affordable, making this a much sought after piece of workout equipment. Check out barbells and the benefits they can offer you and really work to see that desired growth really come to life.
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
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Lucero, Rhys AJ.; Fry, Andrew C.; LeRoux, Christopher D. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
Cassilhas, Ricardo C.; Viana, Valter A. R.; Grassmann, Viviane; et al. (2007). “The Impact of Resistance Exercise on the Cognitive Function of the Elderly”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
High Bar Vs. Low Bar Squat: Which One Is More Effective For Training?
These two squatting techniques are used by athletes for gains, but each provides different movement mechanics and the transfer of forces to get work done.
Squats are an exercise that anyone of all levels can enjoy from beginners, to those more intermediate, all the up to more experienced lifters. As a great lower body exercise, squats are perfect for seeing serious growth in your legs while also benefiting explosive power and that added level of dynamic movement to aid in any workout, training session, or competitive performance. With many variations of squats and a host of equipment to use, back squats are especially great for enhancing those gains.
The importance of good technique is something to take note of in order to both maximize strength and size while also preventing any unwanted injury that may put you out of your training cycle. Knowing the difference between a high bar squat and low bar squat is something to really take note of because while they will both help with squatting form for optimal growth, they differ in their respective movement mechanics and the transfer of forces done during the exercise.
As a slight side note, when it comes to squatting, balance and stability are more than important, especially considering the amount of weight put on your back. Being able to maintain a good, solid posture will allow you to push yourself to new heights and really enhance all aspects of your lift. By combining flexibility with stability, also referred to as strength, you really get the chance to increase overall mobility and work to enhance your range of motion (1). The benefits of squats is that you are actively working on this while also promoting it for your overall physical health.
The differences in the high bar versus low bar squat lie in the foot placement, hips, chest angle, and hand placement and vary slightly to target different muscles and movements. Let’s dive into these differences and see which squat is most effective when it comes to your training and performance.
What Is A High Bar Squat?
The high bar squat is where the bar is placed high on your upper back, typically on the trapezius muscle that goes across the top of the shoulders. Your hands are placed wider towards the plates and your feet are around shoulder width apart. Since the bar is placed higher on your back, it is important to stay over the midfoot as much as possible and your back may be slightly straighter than with a low bar squat.
Benefits Of A High Bar Squat
This is seen as the traditional way of squatting and puts you more in that conventional athletic stance. A high bar squat will really work your quads and you will start to see great growth and strength adding more explosive power and a more solid stance when it comes to other activity (2). Placing less stress on your back allows for more balance and your ankles will develop more mobility in order to keep you upright, especially since your upper body is more straight than a low bar squat.
What About A Low Bar Squat?
A low bar squat is where the bar is placed on the upper back as well, but lower than the high bar squat. This would typically rest on your posterior deltoid as opposed to the top of your shoulders. Your hands will be slightly closer together and your feet shoulder width apart, although they will splay out slightly as opposed to keeping your toes directly in front of you. With the bar slightly lower on your back, you will have a slightly more forward lean to maintain a more solid form.
Benefits Of A Lower Bar Squat
Low bar squats are used for a couple of reasons, but the main ones being moving more weight and increasing the load on your back to really see solid development. Since your hips are forced to move back, you can load more on your back and will be able to absorb and produce better force (3). It is slightly easier to lift more weight and is great for developing strength. This style of squatting can really develop the glutes, hamstrings, and back extensors since they require more activation than the quads.
Which Placement Is More Effective?
Each of these squatting placements have their respective benefits and it all comes down to your performance goals and what you are looking to achieve from each. If you seek strength, maybe look more towards the low bar squat since you can add more weight onto that bar and really feel the effects of an increased load. For hamstring, glute, and back growth, a low bar squat may be just what you need to increase that one rep max or just build up sheer strength.
The high bar squat will translate over nicely into other power exercises and can really work on that quad growth. Knowing just what to do when it comes to supporting lower body building is great and the high bar squat will see a more traditional squat to aid in your athletic stance regardless of your respective sport. It is ultimately up to you, your goals, and your comfort level when it comes to squatting. With so much of the weight on your back, without the proper strength and form, that load can lead to unwanted pain and injury. Knowing your limits is key but being able to push those limits is equally as important.
Wrap Up
Squatting is an essential exercise for lifters and athletes of all kind to not only see growth, but also aid in functional movements that can really increase our work capacity. The high bar squat versus the low bar squat are two placements that may differ in movement and a transfer of force but can also be more than beneficial when it comes to lower body gains. Decide on what your goals are and really work to see a huge change in strength and power with these two squatting techniques.
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
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Glassbrook, Daniel J.; Brown, Scott R.; Helms, Eric R.; Duncan, Scott; Storey, Adam G. (2019). “The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis”. (source)
Murawa, Michal; Fryzowicz, Anna; Kabacinski, Jaroslaw; Jurga, Jakub; Gorwa, Joanna; Galli, Manuela; Zago, Matteo (2020). “Muscle activation varies between high-bar and low-bar back squat”. (source)
How These Smith Machine Exercises Work For Huge Gains
Some have a love-hate relationship with it, but these smith machine exercises are great for gains.
For those of us who lift, we may look at smith machine exercises and scoff. The smith machine does have that reputation for not being a “real” lift, or that somehow using this machine is just a cheat. So, we continue to lift that bar freely as we pack on the weight and totally neglect the potential of another group of exercises that can help our gains. While you may have different opinions of what the smith machine can or cannot do, just hear us out, for we have an argument to be made for why you should use it.
Smith machine exercises are essentially the same exercises that you would perform on the free weights, just with the assistance of this machine. But in reality, you are lifting the same amount of weight, albeit with some of that assistance. Your muscles still get work done and you can target specific groups to start to challenge yourself and your goals. To help change your mind, think of the smith machine as just another training tool. You won’t be competing with it, just boosting your gains so you start to see that desired physique you want most.
Let’s look into some awesome smith machine exercises to boost your workouts to new heights. While many of these will be familiar to you, putting them into the format of the smith machine will allow for some real growth and a chance to propel your progress.
What Is The Smith Machine?
The smith machine is a piece of weight training equipment that is fixed within a steel rail system. This fixed track allows for resistance while still operating in similar fashion to the free weight rack. By using this machine, you start to eliminate a lot of the load off your muscles and the movement tends to be more smooth since you are running on a fixed point (1). Some say this is cheating because you can really pack the weight on and potentially lift more than you would with a traditional free weight exercise. Regardless, it is a great training machine to boost your gains.
Pros & Cons of Using It
The smith machine has some pros and cons that are good to consider before jumping right into this. What the smith machine does well is it will help with balance and stability while enhancing safety since it is on a fixed track. You can lift more as well increasing muscle growth for that increased strength and size. Looking at the downsides of the smith machine, the movement of the bar is only up and down on a straight line. Naturally, your body doesn’t lift like this so it can be an unusual movement without targeting your stabilizer muscles, which are vital to grow for better support and functional movements (2). Like anything, the smith machine has its pros and cons but ones worth looking into.
Great Smith Machine Exercises For Boosting Gains
Back Squat
A typically sensitive movement since you are under so much weight, really nailing down form with this is key because you want to stay away from injury and only boost those lower body gains. One tip is to have your feet slightly in front of the bar instead of directly under like a traditional free weight back squat.
Bent Over Row
This is an awesome back exercise and to really widen out those lats. With the smith machine, it takes out the need for those stabilizer muscles and is a good one for isolating the lats and other muscle groups associated with the lift. Help tackle your posture needs with this as well.
Split Squats
Great for working one leg at a time, using the smith machine can work for better balance so you can focus on working those muscles more without wasting concentration on stability. These can be done flat on the floor or with the back foot elevated.
Bench Press
This is perfect to use for those seeking to build muscle. It allows for heavier weight and you will be able to pump out a few more reps given its fixed stability. This is a great training exercise for that muscle growth.
Shrugs
We all know shrugs can work to give your traps some nice strength and size and the smith machine allows us to focus on range of motion to really target the upper traps. The nice part is you can do shrugs either with the bar in front of you or behind you.
Featured Supplement To Enhance These Gains
When it comes to lifting big and fueling our bodies after these smith machine workouts, it’s important to realize that having a top supplementation routine can boost all areas of our gains. A protein powder is absolutely vital for enhancing growth and recovery (3) and while there are many options in supplements like pre-workouts, BCAAs, and even something like a testosterone booster or fat burner, you can’t go wrong with a high-quality protein supplement for all of your lifting needs.
Performance Lab SPORT Protein
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Wrap Up
Smith machine exercises and the many benefits associated with them are great for all of your gains. By working on stability and really targeting muscles differently, you get the most out of each of these exercises to boost your gains. Don’t let the stigma of the smith machine hurt any chance at serious gains and work to give yourself the best chance at growth.
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
Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Schick, Evan E.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press”. (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)
INSANE BODYBUILDING GENETICS! The Most Jacked and Shredded Father and Son Duo We’ve Seen!
In honor of Father’s Day, we are re-running this story about bodybuilding father and son duo who caught eyes on stage in the Canadian Nationals.
Genetics. They play a major role in how one’s physique can be molded and shaped. Some individuals have crazy back genetics that allow them to get their lats to explode with muscle. Others have crazy arm genetics, bicep and tricep insertions going above and beyond what we thought was humanly possible. Then there are those who have overall superior genetics allowing them to mold their bodies to insanely jacked and shredded forms.
When an individual has some impressive genetics, sometimes they’re able to pass those same gifts onto the next generation. This certainly seems to be the case in regards to Jesse and Denis LeBlanc.
A certified personal trainer, Jesse LeBlanc has been able to shape the bodies of his clients into healthy and strong figures of peak human athleticism. Jesse LeBlanc has utilized that same knowledge and passion for transforming his clients into shaping his own physique as well, leading to numerous competitive bodybuilding titles in the process. But while Jesse may have put in the hard work to transform himself, we have to consider that his superior genetics helped him along the way.
Enter Denis LeBlanc.
A fitness enthusiast himself, Jesse’s father Denis has cut out a powerful and strong form of his own, looking extremely jacked and shredded even in his early fifties. The father and son duo got the chance to show off their hard work and superior genetics on stage when they competed in a bodybuilding show together at last year’s Canadian Nationals. Suffice it to say, both LeBlanc men looked impressive as they stepped on stage.
Jesse and Denis LeBlanc not only have a bond through blood, but also their passion for fitness.
What do you think of this father-son duo?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jacob Ladon is a staff writer and former amateur bodybuilder. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. He reports and comments on all bodybuilding related matters.
How to Lean Bulk – The Ultimate Guide
How to Lean Bulk – The Ultimate Guide
Before we get to to the million-dollar question, let’s talk about “bulking”. Lean bulking is such a misunderstood concept that most people who start a bulk end up gaining a belly. For a few minutes, forget everything you’ve been told about bulking by the bros.
Bulking cycle is a period of time where you eat surplus calories to gain muscle mass and strength. The sad and inevitable part of a bulking program is that an aggressive caloric surplus state will invariably lead you to put on body fat.
In an effective bulking plan, you should be increasing your training intensity and frequency. Adding more load and volume will provide ample stimulation to your muscles and will make sure you’re not adding too much to your fat reserves.
Like all good things, a bulking period has to come to an end. In the “cutting” phase you will cut the fluff from your body by adding HIIT cardio to your training program and by cutting the carbs and fats from your diet.
Pre-Requisites of a Lean Bulk –
Don’t Eat Like It’s The Last Meal of Your Life
Some people think that a bulking diet is synonymous with cheat meals. You can’t and shouldn’t eat anything you can get your hands on. Just like any other bodybuilding program, you’ll have to follow a strict diet plan for a lean and clean bulk.
A Bulk is Not For Everyone
Probably the biggest misconception about bulk is that anyone can do it. If you’re a newbie or don’t have any gains to show, forget lean bulking. The first goal should be to put on quality muscle mass.
You should only consider bulking if your current body fat percentage is at or around 10-12%. If you’re around 15-20% body fat, you’re already too bulky to start a new lean bulking program.
Calculating Your Caloric & Macronutrient Needs For Lean Bulking
Starting a lean bulking program without knowing the exact amount of calories and macronutrients you need is a recipe for disaster. As someone rightly said, “If you fail to plan, you’re planning to fail.”
If you don’t follow a strict diet, you’ll most likely end up stuffing yourself with empty calories and saturated fats. Ask anyone on a bulking schedule about his exact daily calorie goals and they might tell you that the whole point of a bulking program is to put on size without fussing too much about tracking calories.
Designing Your Diet
The first step in designing the bulking diet is to calculate your BMR. BMR (basal metabolic rate) is the amount of energy required by your body while resting in a temperate environment when the digestive system is inactive. Calculating your BMR is equivalent to figuring out how much gas your idle car consumes while parked.
After calculating BMR, it’s time to compute your TDEE (Total daily energy expenditure) with this formula:
TDEE is the exact number of calories your body needs to maintain itself. In a bulking program, you need to add a surplus to put on some muscle mass. Most people make the mistake of adding too many calories to their diet. In a bulking program, you don’t need more than 200-300 calories to be in a healthy and effective surplus state.
Finding Your Daily Macronutrient Needs
While this might feel a little complicated but learning these steps will put you in total control of your body, and you won’t need a dietician ever again to help with your transformations.
Each macronutrient has a certain amount of calories per gram. While fats contain nine calories per gram, protein and carbs contain four calories per gram each. We won’t get into the roles of each macronutrient as it is out of the scope of the article but each macronutrient is indispensable to the success of your lean bulk.
Starting with Protein
Protein is the muscle’s building block and arguably the most important macronutrient when it comes to gaining muscle size. According to some studies, you need 1 gram of protein per pound of bodyweight to put on muscle mass.
After you calculate your daily required calories using TDEE, you need to gauge your daily protein need. 40:30:30 (carbs: protein: fats) is a dependable macronutrient split for bulking. If your total required calories are 2400kcal, you’ll need 960kcal (2400X40%) coming from protein. You need to be eating 240 grams (960/4) of protein every day to put on muscle mass.
Carbs & Fats Come Second
Calculate your required fats the same way. You’ll need 720 calories (2400X30%) and 80 grams (720/9) of fats. Carbs are calculated by adding the required calories from protein and fats and deducting them from the total amount of required calories.
In this case, you’ll need 720kcal [2400-(960+720)] and 180 grams (720/4) of carbohydrates. The next step would be to use an app like MyFitnessPal to design your meal plan as per your macro goals.
Now that you know this system, you never have to consult a nutritionist for designing a diet plan, your welcome.
Three Main Kinds of Bulks
The Relaxed Bulk
The relaxed bulk is probably the most common type of bulk. It doesn’t require any calorie or macronutrient tracking. You eat the usual food (in higher quantities) and gain a decent amount of muscle mass. People also run the risk of gaining a higher amount of fat in the process.
The Lean Bulk
The lean bulk is what most people want to do but end up doing the relaxed bulk because of a lack of knowledge. It is the structured approach to bulking where you track your calories and macronutrients. In the lean bulk, you gain maximum muscle and minimum fat.
The Maintenance Bulk
Maintenance bulk is very similar to lean bulk. The only difference here is that you won’t be eating the surplus 200-300 calories. Eating right around the maintenance level will in theory only make you gain muscle mass and no fat.
Tracking Your Progress
Tracking progress is one of the most overlooked aspects of lean bulking. You need to know the realistic rate of muscle growth to be able to track and compare your progress. Your bulk progress will depend on your training experience.
Training experience can be categorized in a few different ways, with the most popular one developed by Lyle McDonald. His method is based on years of proper training:
Have you ever tried lean bulking? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
These Are the Right Times To Take Your Supplements
The Right Times To Take Your Supplements
Once you get all the supplements you need, the next question that arises is, what is the right time to take the supplements? Supplements have a tendency of getting better results when taken at specific times during the day.
Each supplement has a time window where your body absorbs and makes the most of it. Following a planned approach towards your supplementation, nutrition and training will get you the best results.
Whey Protein
Whey protein is arguably one of the most popular bodybuilding supplements. Protein is the building block of muscles and helps your muscles grow bigger and stronger. You can’t expect to build muscle mass while being on a protein deficient diet.
While you can take the whey protein supplement at any time throughout the day to meet your daily protein needs, whey protein (especially in its isolated form) is best absorbed by your muscles right after a workout.
Pre-Workout
Pre-workout supplements are self-explanatory. You need to take these supplements 30-45 minutes before your workouts. Some people make the mistake of taking them too close to their workouts and so the supplements end up being ineffective.
Pre-workout supplements these days have a lot of stimulants and ingredients in them. These stimulants can take up to 45 minutes to enter your bloodstream. You’ll only feel the kick of a pre-workout after the stimulants are carried all over your body through blood.
Glutamine
Many people don’t know the uses of glutamine and give up on it too soon. Glutamine is a building block of protein and forms a critical part of the immune system. Glutamine is an α-amino acid which is used in the biosynthesis of proteins.
Some people take glutamine as a pre, post or intra-workout supplement. Glutamine is a great supplement for recovery and is best taken before bed at night. Taking glutamine helps in improving the intestinal system, immune system, muscle mass gaining, and exercise performance.
BCAAs
BCAAs (or Branched Chain Amino Acids) are made up of three essential amino acids: leucine, isoleucine, and valine which are not produced by the body naturally. These amino acids need to be taken as supplements or through food to help in protein synthesis which results in muscle growth.
While you could sip on BCAAs throughout the day, the best time to take them is intra-workout. Taking BCAAs during your workouts will help delay fatigue, reduce muscle soreness, prevent muscle breakdown and eventually result in muscle growth.
Creatine
Creatine is one of the most controversial and researched supplements. Many people falsely believe creatine causes liver and other health-related problems. Creatine has been proven to help build muscle mass and strength without any side-effects.
There are two ways of taking creatine. You could do a loading and maintenance cycle in which you take 20 grams of creatine for 5-7 days and then lower down to a 2-10 gram maintenance dose. In the second method, you could take 5 grams of creatine pre-workout on a regular basis.
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Which supplements do you take? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Fitness Model Diet: How To Eat To Get Ripped And Shredded
If you ask most people on the street about their opinion on getting shredded and muscular, chances are that their response will something the lines of “go to the gym and workout.” They’d be correct to an extent, but the reality is far more complicated than that. While hitting the gym with a relish and determination is absolutely necessary to building a powerful and impressive physique, working out alone simply isn’t going to cut it. You have to put way more work into it than that.
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Now, we know what you’re thinking. “Working out isn’t enough?! Then how am I supposed to get into the shape that I want?!” Well, there’s a fairly simple answer. Diet. If you want to get into absolutely shredded condition, you need to eat right for the occasion. Many people have this fantasy of looking like a fitness model, but they never understand that getting to the form requires them to push themselves both physically and mentally. Luckily, we’ve got you covered with our own approach to what we call the fitness model diet.
1. The Mentality
You would think a program about a fitness model diet would just be about what you put into your mouth and stomach, but the reality is that diet is more than just thinking about what foods you have to eat. You need to be in a positive mental space to be able to not only start a diet, but adhere to one as well. With dieting you want look at things from a different perspective.
This is not something you’ll just be doing for a certain period of time, but rather something thing that you want to stick to. Think of a diet as a lifestyle and sticking to a program will be far simpler. So put down that Big Mac and get your mind right. If you want to look good, you have to be mentally want it.
2. Understanding Macros
Carbs, fats, and proteins. These macronutrients are important to ensuring that you make the gains you need and lose fat to reveal the muscle underneath. Carbs and fats are primary energy sources while protein is your muscle building or muscle maintenance nutrient. Having your macronutrients balanced is absolutely paramount to attaining the body your want. You want to eat the proper percentage of carbs, fats, and proteins to give your body the best chance at body recomposition.
3. Methods
A fitness model diet is very much like a bodybuilding diet. Everyone of you out there has to realize that you’re all different and foods are going to effect you differently. For some people carbs can cause them to hold onto way too much water. Others eat carbs and simply get an energy boost from the macronutrient. That’s why following a classic program may not work for some, but may work for others.
The classic approach would be to get 40-50% of your calories from carbs, 25-30% of your calories from fats, and another 25-30% of your calories from protein. Obviously this means keeping your sodium and sugar intake at a reasonable number, avoiding saturated fats, and eating an overall clean diet. But for some individuals this classic approach will do little to effect their body recomposition.
Another great approach is the keto or ketogenic diet. This diet is a bit more strict and could be more difficult for those who are in love with carbs, which, let’s face it, who isn’t? The idea is to consume a higher amount of good fats like avocado and nuts, a moderate amount of lean protein like chicken, fish, and lean steak, and a lower amount of carbs, no more than 30 grams in fact.
This will put your body in a fat burning mode or ketosis where your primary energy source is coming from fats. After following this keto diet for most of the week, allow yourself one refeed day where you consume a higher amount of carbs, just be sure not to binge on too many unhealthy options. Remember, the goal at the end of the day is to get absolutely shredded.
4. The Supplements
These supplements will give you an edge when it comes to getting your physique lean and stage ready. Offering a boost to metabolic rate, decreased appetite to make that calorie deficit more comfortable and even some recovery and energy benefits for your athletic performance.
5. The Diet
So finally the coup de grâce, the foods you should be eating to get you in prime condition. This fitness model diet isn’t something you necessarily need to stick to, this is just an example of the foods you can eat that can be beneficial to your gains. Remember, there tons of great food options out there for you, this is just an example for you to start with.
Classic Style: This is all about balance. Don’t be afraid to mix and match with this approach, but be sure to avoid too many carbs at night before bed.
Breakfast: Oatmeal, side of bacon, black coffee
Lunch: Sweet Potatoes, chicken breast, salad with olive oil (for dressing)
Dinner: Salad, chicken breast and rice
Keto/Low Carb Style: This is a low carb alternative to the classic approach. Be sure to aim for higher, good quality fat content with moderate protein.
Breakfast: Bacon (pork or turkey) and eggs
Lunch: Steak, chicken or turkey with avocado, and asparagus
Dinner: Salmon in pesto sauce
Remember, think of this is just a starter kit. Get creative with your macronutrient intake and be sure to continue to research other great recipes. Jump start your fitness goals by following this simple plan, then begin to explore.
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What do you think of this fitness model diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Progress in the Gym Without Lifting Heavier Weights
5 Ways To Build Muscle While Lifting Moderate Weights
Contrary to popular belief, you can build muscle and progress towards your goals by lifting a moderate amount of weight. You don’t need to lift as much as a powerlifter to build muscle mass.
You should gravitate towards using moderate weights if you want to remain injury free. Using heavier weights can put a lot of stress on your joints and muscles which increases the probability of an injury while training.
Determine What is “Heavy” For You
Every individual has varying levels of strengths so it’s important you know how heavy is “heavy” for you. A good way to find out challenging weights is to test your one rep maximum or 1RM.
It’s recommended that you warm-up and ask someone for a spot if you’re attempting a 1RM, especially if you’re a beginner. Once you know your 1RM, you should be using anywhere between 50-75% of your 1RM for your moderate weight training.
Use a Higher Rep Range
Since you’ll not be challenging your body with heavier weights, you need to make up for it by increasing the number of repetitions. While using moderate weights target anywhere between 12-15 repetitions on every exercise.
Performing higher repetitions puts your body in the state of hypertrophy. Muscle hypertrophy is the growth and increase of the size of muscle cells resulting from performing a higher rep range. Muscle hypertrophy can result in an increase in muscle size and fat burn as it recruits your cardiovascular system.
Use Advanced Training Techniques
You need to constantly challenge your muscles if you want them to grow. Using advanced training techniques like supersets, drop sets, intra-set stretching, etc. is a great way of shocking your muscles into growing.
There are many types of advanced training techniques so you can try a different one each day of the week. It’s also important to switch up your training program so your body doesn’t get comfortable with your workouts.
Fix Your Diet
Diet is a major aspect of building muscle. If your diet is not on point, you won’t be gaining muscle mass no matter how hard you train. A small change in your diet can spark muscle growth when you’ve hit a plateau and you’re blaming your workouts for it.
When you’re working for a goal physique, it’s important that you count your calories and macros. While counting calories isn’t the most convenient of things, it can make all the difference in your progress.
Focus on Recovery
Your body undergoes changes when you’re asleep. You break muscle while you’re in the gym and gain muscle mass when you’re resting. You need at least 7-8 hours of sleep every night to recover optimally.
You should give enough time to your muscles to recuperate before you train them again. A general rule of thumb is to wait for three days before training the same muscle group again. You should also explore using supplements to help you with your recovery.
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How often do you attempt PRs in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.