Tag: FITNESS
How Ulisses Jr. Works Out For A Shredded Core & Massive Muscles
These workouts from Ulisses Jr. will give you those bulging bis, popping pecs, and shredded eight-pack like Ulisses himself.
Ulisses Jr. is an American professional bodybuilder known for his shredded 8-pack and massive physique. He is a force at most contests he competes in and has continued a career in professional fitness modeling.
For many of us, we look to many workouts routines to really get us to where we want to be. But finding the right one can be more than challenging. While we comb through exercise after exercise online, it can be a real challenge to find ones that will work to our benefit. Looking to the pros and those bodybuilders we admire most can be a game changer for all of our goals since they are living proof of what these workouts can do. They’ve done them, the results are visible, and we know they’re effective. Taking notes from someone like Ulisses Jr. can be a great start, especially when it comes to building a massive physique like him.
As a real contender in the bodybuilding world, Ulisses Jr. knows what it takes to compete with the best of them. His work ethic and desire to be the best allows him to maintain a shredded physique and continue to win competitions.
Full Name: Ulisses Williams Jr. (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
205-215 lbs.
5’10’’
03/08/1980
Division
Era
Nationality
Middleweight, Open
2000, 2010
American
As a serious contender and real bodybuilding force, Ulisses Jr. relies on his training, diet, and supplementation to help propel him to new heights. Let’s check out this massive workout from him to see just how he does it.
About Ulisses Jr.
Ulisses Jr. started lifting weights as thin teen and has always loved building his strength and size. While he was off to a hot start, he began to hit a plateau and started to see his gains stall out. Realizing that nutrition was starting to be a problem for him, he made a focus to prioritize nutrition and supplementation which allowed him to break this plateau and see some great gains. He started competing and soon became a serious contender on the bodybuilding circuit. Training with like-minded athletes, his desire to be the best only amplified and he took his training to the next level.
Aside from being a successful bodybuilder, he also seeks to promote health and fitness to younger kids and older athletes alike. Knowing the struggles allows him to be a good role model for them as they seek to succeed like he does. He is also a fitness model being featured in magazines like Men’s Health, Muscle & Fitness, and FLEX Magazine, becoming an icon in the fitness industry and widely known for his 8-pack abs.
Ulisses Jr. Training Routine
For Ulisses Jr., each workout typically involves a number of exercises with a focus on working two muscle groups most days. If he feels there is a group that is lacking a little, he will adjust to focus on that group, but on the whole, he tries to work for a well-rounded routine to keep his gains consistent and always growing.
Day 1: Back & Calves
Exercises
Sets
Reps
Pull-Ups
3
15
Lat Pulldowns
3
10
Barbell Row
3
8
Cable Row
3
10
Lat Pullovers
3
10
Deadlift
3
8
One Arm Dumbbell Row
3
8-10
Seated Calf Raise
3
12
Standing Calf Raise
3
12
Day 2: Legs
Exercises
Sets
Reps
Leg Extensions
3
12
Squats
3
8
Seated Leg Curl
3
10
Hack Squats
3
8
Seated Leg Curl
3
10-12
Stiff Leg Deadlift
3
10
Barbell Lunges
3
15
Day 3: Shoulders & Biceps
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
10
Military Press
3
10
Lateral Raises
3
12
Front Raises
3
12
Rear Raises
3
10
Barbell Curls
3
8
Dumbbell Curls
3
10
Reverse Barbell Curls
3
8-10
Lying Supinated Dumbbell Curls
3
10
Day 4: Chest & Triceps
Exercises
Sets
Reps
Bench Press
3
10
Dumbbell Flys
3
12
Cable Crossovers
3
12
Dumbbell Decline Press
3
10
Triceps Pushdowns
3
12
Weighted Dips
3
15
Cable Triceps Extensions
3
8-10
Day 5: Focus Day
On this day, Ulisses Jr. will focus on the muscle group that is lagging. As a result, he tends to vary this workout and respective exercise to tailor to the group that is behind. Each week may differ and he focuses on seeing how he feels to make the most out of this focus day.
Featured Supplement
When it comes to lifting big and seeing huge gains, it is important to have a solid supplementation routine to rely on. While Ulisses Jr. uses his own choice of supplements, for us, we need to look at what will work wonders for us. A good pre-workout can boost energy and muscle pumps while a protein powder will work to aid in growth and recovery. For those with low testosterone, or those looking for a boost, something like a testosterone booster can do the trick and get those levels to where you want them.
But for those looking to really increase strength and size, look no further than a creatine supplement, and one that is clean and effective at that. Transparent Labs has a great creatine product to boost all your gains and make you feel great doing so.
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
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Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for more awesome products!
Wrap Up
Finding a worthwhile routine can be challenging, but these workouts from pro bodybuilder Ulisses Jr. are exactly what you need to start seeing those gains you want most. He is proof they work and these can really boost all areas of your gains so you see some real progress. With the right diet and supplementation routine, matched with a great training program, you will see results and quickly. Plus, you won’t be disappointed by them as that desired physique you want most is right around the corner.
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 Ulisses Jr. Instagram and Transparent Labs
What Is The Best Deadlift Warm-Up To Enhance Your Lift?
These warm-up exercises will help boost your monster deadlift.
We all know about the deadlift, this massive exercise that is part of the big three powerlifting trio. We’ve felt that enormous weight under us as those neck veins pop, our faces tighten as we brace that weight, and how our hands scream as they stay curled around the bar. But this is while we’re in that lift. Too often do we forget that a valuable warm-up can enhance all areas of our lifts and drive us home as we seek the best for our training, performance, and gains. Doing a few reps before we jump into the big weight isn’t going to yield the best results and a good warm-up routine can give us that priming and blood flow so our gains never falter.
Let’s take a look at some of the best deadlift warm-up exercises to get our bodies ready for some serious weight. The deadlift should be in your routine somewhere for the many benefits it has on our training and performance and looking to the best warm-up exercises for some pre-workout guidance can really enhance all of our gains to new heights.
Why Perform The Deadlift?
The deadlift is an exercise that works almost every muscle group and allows for serious muscle activation for growth. As an effective exercise for increased balance and stability, the deadlift is certainly one exercise to have in your routine.
Benefits of the deadlift 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).
Enhance grip strength: With an emphasis on having a solid grip, the deadlift is one of those exercises that can work to benefit your overall grip 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 as possible while also maintaining solid balance.
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).
Best Deadlift Warm-Up Exercises
Let’s take a look at some great deadlift exercises to get you primed for that big lift.
Supine Leg Extension
This will work to stretch your hamstrings and give your quads some movement. Laying on your back, extend one leg on the ground and bring the other to a 90-degree angle. Holding your hamstring just below the knee, bend your knee back and forth in a controlled motion.
Glute Bridge
A great exercise for getting your glutes primed, the glute bridge is a solid warm-up (4). Laying on the ground, bend your knees at a 90-degree angle. Slowly raise and lower your hips, really giving a good squeeze at the top.
Bird Dog
This is a solid core activation exercise and with your core playing an important role in stabilization, you can’t go wrong with this warm-up. Start on all fours and brace your core. Slowly extend one arm in front of you while doing the same with the opposite leg. Hold for a brief pause and repeat with the opposite sides of each arm and leg.
Goblet Squat
While this is predominantly an exercise, doing this with bodyweight or a lighter weight can work to warm-up your legs and get your body ready for some weight. With your feet around shoulder-width apart, hold your chest up and have your shoulders back. Lower into a squat and pause at the bottom before coming back to the starting position.
Lateral Lunge
The lateral lunge will work your glutes, quads, and adductors which are all vital for the deadlift. With your feet under your hips, take one step out with your right foot and lower into a lunge. Drive through your heels to bring that leg to the starting position and repeat with the other leg.
Other Tips
For getting ready for the deadlift, doing some form of light cardio can work to raise your body temperature and really warm those muscles up. That, mixed with some dynamic stretches, will prove to be very effective in getting your lower body muscles primed for this lift. As you start to perform the actual deadlift exercise, work to increase weight in smaller increments as you work your way up to heavier weight.
Featured Supplement
While these warm-up exercises are great for allowing us to see a real increase in our strength and size, looking to high-quality supplements can also work to increase our gains. A pre-workout supplement is perfect for increasing blood flow, providing for great muscle pumps, and enhancing our energy so we see those gains we want most (5).
Transparent Labs PreSeries BULK
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages. This pre-workout is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Price: $49.00
Click here for the best price
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workout Supplements for more awesome pre-workout products!
Wrap Up
The deadlift is a great exercise to help tackle any and all needs of your strength gains, as well as other benefits like balance and stability. Performing some of these deadlift warm-up exercises will give you the best deadlift warm-up to prove to be worthwhile as you get your body primed for that serious weight. Don’t neglect a good warm-up for you deserve to have your body ready to go for whatever weight you seek to tackle. Plus, you won’t be disappointed by the results you see.
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
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)
Neto, Walter K.; Soares, Enrico G.; Vieira, Thais L.; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
How To Lose Stubborn Belly Fat For A Desired Physique
This is how to get rid of stubborn belly fat so you can be comfortable and confident with a shredded aesthetic.
Most people get a gym membership to lose weight and get in shape but stubborn belly fat is certainly something that is much harder to lose than with a simple gym membership. It takes constant work, continued dedication, and knowing just how to get rid of stubborn belly fat in a safe and effective way so as to not hurt your lifestyle or overall goals. Belly fat can be very stubborn and might take some serious work ethic to lose. Don’t fool yourself into thinking love handles are cute. Anyone who says they are is lying and while the sentiment of keeping your confidence up is there, why not try and give yourself the best chance at seeing the weight loss you know you deserve by looking into ways on how to lose stubborn belly fat. Trust us, we know it’s hard, but it’s absolutely possible.
There is no such thing as “spot reduction” and you can’t expect to lose the fat around your midriff with a few crunches. If you have been trying to lose your stubborn belly fat but have not been successful, this article is what you need. Taking that leap and finding out just how to get rid of stubborn belly fat is important, but again, takes more than just working out. It requires a solid plan of attack, a great strength training program, a clean diet, and an effective supplementation routine. But more importantly, it takes a will to want to change and get better because that is the only way we get things done and make it happen. Stubborn belly fat is just that; stubborn. But it is possible to lose it, work hard, and see a shredded physique others will certainly envy.
Let’s dive right into this and find out just how to get rid of stubborn belly fat so all of our goals can be achieved. With the right plan and routines, we can absolutely work to change our physiques and give ourselves the best chance at serious growth. When you work hard and follow the process, you won’t be disappointed by the results. Without further adieu, let’s take a look at how to get rid of stubborn belly fat.
Top Ways To Get Rid Of Stubborn Belly Fat
From your diet, to your training, supplementation, and other factors, losing that stubborn belly fat is achievable and absolutely worth trying to do.
Diet
Diet and nutrition play an integral role in losing body fat and many of our gains happen in the kitchen. If you don’t understand nutrition and can’t design a diet plan for yourself, it’s advisable you take the help of a professional. Experts know just what works and doesn’t work for people and can put you on a solid plan to get you on track to fully succeed.
Protein
Think of protein as an absolutely necessary part of your diet. Protein is beyond important for our weight loss and muscle building goals, and as the key and foundational blocks to muscle growth, it would be foolish to ignore protein. A high protein intake can lead to fullness and reduced snacking, a great first step in how to lose stubborn belly fat (1). By building muscle and increasing strength, you also work to change your body composition and rely on fat stores for fuel, thus breaking up that stubborn belly fat and thinning out.
Fiber
Fiber is also an important component to this as it is vital to look for ways to keep yourself full. When you stay full for longer, you don’t snack and pump excess and unnecessary calories into your body that will just be stored as fat (2). Fiber will also help keep your digestive system healthy overall.
Carbs & Fats
Carbs and fats tend to be where things get tricky. We need them for they are two of the three macronutrients our bodies need to thrive. But eating too much, or eating the wrong kind, can start to hurt our gains. These two provide for things like energy and cognitive focus, but it is important to remember to have them in moderation so as to not pack on unwanted weight which can be stored and seen as stubborn belly fat.
Things To Avoid
One key piece to the puzzle on how to lose stubborn belly fat is to not eat a lot of sugary foods. While it is of course okay to indulge here and there, a constant intake of sugar can lead to weight gain and that stubborn belly fat you seek gone (3). Limiting your alcohol intake is also wise for heavy alcohol consumption can work against your weight loss goals.
Training
Strength training and cardio are perfect for kicking off your training routine for strength training works to change your body composition and pack on that lean muscle, while cardio can give you a great boost to shed calories and work to burn that stubborn belly fat.
If you’ve been reading about losing weight, you might have come across the concept of fasted training. Fasted training is when you work out first thing in the morning before eating your breakfast. The fasted training works because your body has already entered in a fat burning state because of being fasted throughout the time you were sleeping (4). Make the most of fasted training by following high-intensity interval training (HIIT) workouts.
Although spot reduction doesn’t work, you can target the areas you need to work on during your workouts. You can target your abdominals by doing specific exercises to get them in shape. Working with exercises that target stubborn belly fat is a great way to begin the process and can really attack those stubborn spots.
Compound exercises are also great for eliminating stubborn belly fat because they work multiple muscles at once to burn calories, build muscle, get a sweat going, and make you feel accomplished. Compound exercises like deadlifts, squats, and push-ups are perfect for targeting those stubborn areas while also giving your body great changes to composition and lean muscle growth.
Compound Exercises For Stubborn Belly Fat
Let’s take a look at some good exercises to help form a training plan that will really spark some weight loss and help you see that desired physique by losing stubborn belly fat.
Beginners
Exercises
Sets
Reps
Walking Lunge
3
10-12
Wide Grip Lat Pulldown
3
10-12
Dumbbell Goblet Squat
3
10-12
Pull-Ups/Chin-Ups
3
10
Dips
3
8-10
Intermediate
Exercises
Sets
Reps
Box Squat
4
8-12
Inverted Row
4
6-8
Barbell Romanian Deadlift
4
8
Barbell Overhead Press
4
8-10
Advanced/Mass Building
Exercises
Sets
Reps
Barbell Bent-over Row
4
6-8
Barbell Bench Press
4
8-10
Barbell Deadlift
4
8-10
Barbell Clean & Press
4
6-8
When it comes to your strength training, look into exercises that you enjoy performing and that are manageable for your body. A lot of exercises may fit your lifestyle and fitness capacity while others may cause unwanted strain which you just don’t need. Talking with a trainer and knowing your body is absolutely key when looking to lose stubborn belly fat and getting your weightlifting goals to where they need to be.
Supplementation
Having a good supplementation routine is absolutely vital on your journey to lose stubborn belly fat. With so many supplements out there, and so many companies created said supplements, it can be difficult to choose and quite frankly it can be overwhelming. With the right supplement, you will be well on your way to producing a body you can be confident in and never have to worry about that stubborn belly fat again.
For your workout goals, a supplement like a pre-workout can give you those desired energy boost and really work for muscle pumps to get you ready to tackle any workout that comes your way. An intra-workout BCAA will work to keep you primed and ready to tackle any challenge that may arise by reducing fatigue and muscle soreness to allow for better, stronger, and more effective workouts. Of course, having a multivitamin will work to give you those daily nutrients you need most and something like a testosterone booster will work to increase vitality and boost those low T levels in men who may be suffering as a result.
But two supplements are vital to losing stubborn belly fat and keeping you on track when it comes to your weight loss and fitness goals. A fat burner is a must if you want that extra boost in getting rid of stubborn belly fat as it will work to boost your metabolism and move that stored fat around to be used as fuel (5). A protein powder will give you the edge when it comes to growth and recovery, while also keeping you full and providing a clean source of protein to boost all of your gains.
Let’s take a look at two awesome supplements which can give you the best chance at changing your physique and helping to answer the question of how to get rid of stubborn belly fat.
Fat Burner: 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. 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. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Other Helpful Tips For How To Lose Stubborn Belly Fat
While a solid training plan, good diet routine, and proper supplements, you can work to change your physique and burn that stubborn belly fat. But there are some other lifestyle factors that may also help you on your weight loss journey.
Work To Reduce Stress
Our lives can be stressful and we know we have to find a balance between our work life, personal life, and everything else in between. But too much stress can boost our levels of cortisol, also known as the stress hormone, thus triggering negative effects on our body. Cortisol can increase our appetite and influence fat storage (6). When we get stressed, we often turn to those comfort foods but those are typically foods high in carbs, fat, and sugar. Finding ways to reduce stress like working out, meditation, or yoga are ways to stay active while working on producing a better, healthier mind set.
Get Adequate Amounts Of Sleep
We all say we love to sleep yet too often do we not get enough. This ties into our busy lives, for it can be challenging to often times get the proper amount of sleep we need. But with quality sleep we give our bodies time to recover and rest to tackle any challenge that comes from the next day. Especially if you work out, sleep is the time our body heals itself and allows for muscle growth and gains to fully flourish (7).
Keep Track Of Everything
One way to help stick to your goals is to stay on track with everything you do. Writing down your meals, what times you ate, what supplements you took, and what your workouts were like can prove to be very beneficial for you in the long run. While you don’t need to be religious with every detail, being organized and having a list ready is a great way to set goals, boost confidence, and make sure those goals are achieved. Staying more organized can also help reduce stress of the many things you need to do and will promote better sleep knowing you didn’t forget to do anything.
Wrap Up
Losing stubborn belly fat can be hard but there are ways on how to get rid of stubborn belly fat that can boost your training, performance, overall health, and wellness. Whether it be your diet, supplementation routine, training plan, or just making every day changes to better yourself, losing that stubborn belly fat is not as overwhelming as it may seem. Look into fun ways to stay engaged and remember that determination and a will to get it done goes a long way. With a great plan of attack, your goal of how to lose stubborn belly fat is much closer than you think.
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, Transparent Labs and Envato
References
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. “The role of protein in weight loss and maintenance”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Malik, Vasanti S.; Schulze, Matthias B.; Hu, Frank B. (2006). “Intake of sugar-sweetened beverages and weight gain: a systematic review”. (source)
De Bock, K.; Derave, W.; Eijnde, B. O.; Hesselink, M. K.; et al. (2008). “Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Moyer, A. E.; Rodin, J.; Grilo, C. M.; Cummings, N.; et al. (1994). “Stress-induced cortisol response and fat distribution in women”. (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)
8 Reasons Why You’re Not Losing Weight
Reasons Why You Aren’t Shedding Weight
Many people get a gym membership to lose weight but quit shortly after when they don’t see any progress. Some people join a gym with the expectation that they’ll lose weight automatically after they go to the gym for a couple of weeks.
Losing weight isn’t as easy as said. Getting a few things wrong can halt your progress and make you a victim of self-doubt. If you’ve been training for a while but don’t see the scale budging, you’ve come to the right place.
Mixing of Goals
Some people join a gym with the goal of losing weight but are soon lured into bodybuilding after watching the buff dudes in the gym throwing around weights. People make things harder for themselves by deciding they want to lose fat and build muscle at the same time.
You’re better off going after a single goal at a time. Losing weight is hard enough, and you shouldn’t add to it by trying to build muscle at the same time. Focus on one goal and then move to the next.
Doing Too Little Cardio
Many people come to the gym on a tight schedule and only have a few minutes to spare. You can’t expect to lose weight if you do a 10-15 minute cardio session a day. Follow a tried and tested program to save yourself from wasting your efforts in the gym.
If you want to lose weight, you should be doing two cardio sessions a day. The first one should be a 30-45 minute low-intensity session while the second should be a 10-15 minute HIIT cardio.
Not Following a Diet
You can’t expect to lose weight if you’re not following the right diet. For most people, they’ll need to be in a calorie deficit state to shed the extra kilos. Many people make the mistake of overlooking their diet thinking doing cardio in isolation is enough to lose weight.
Lack of Recovery
If you want to shed weight, you need to give your body enough time to recover from your workouts. Your body undergoes changes while you’re sleeping. You need to sleep for 7-8 hours a day in order to recover and recuperate optimally.
Indiscipline
Once you’re on a calorie deficit diet, you need to be training as per your program. You can’t afford to miss a single training session. Follow your workouts with military-like discipline and you’ll see the scale budging in the right direction.
Giving In To Cravings
Many people are prone to giving in to their cravings as they can’t stay away from their favorite food for too long. Having a single unplanned cheat meal can throw your entire progress out of the window and get you back at the starting line.
No Resistance Training
Most of the people who join a gym stay away from weight training as they think lifting weights will add muscle to the fat which will make it harder to lose weight. Contrary to this belief, resistance training can help you lose weight by toning your muscles.
Jumping Ships Too Often
Losing weight or building muscle mass is a slow process. Many people lose patience too early and start experimenting with different training programs and diets. Since they jump ships too often, none of the programs give them the desired results.
Are you training to build muscle or lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Header image courtesy of Envato Elements
The Personal Keto Diet Experience: Is It The Best Fat Loss Program Out There?
My personal keto experience.
The Ketogenic diet has been gaining a ton of popularity in recent years. While there have been many low carb diets that have influenced the masses as of late, the keto diet has really made a major impact and with good reason. The keto diet works and that’s not just hyperbole. In the past when I needed to cut weight for fights or even now when a fighter needs advice for shaving off those last few pounds, the keto diet has always been the answer.
A Whole New World of Options
So the initial switch from rice, potatoes, beans, and other carb filled products to fats like oils, avocados, and nuts was a bit daunting. You basically throwaway everything that you’ve grown to love and replacing it with foods that just aren’t the same. Being keto means embracing fats which is something so many people seem to get wrong. Fats are demonized mainly because they are so calorie dense, not because they’re horrible for you. Yes, there are the trans fats that you want to avoid at all costs, but coconut oil and avocados will actually do your body good rather than the reverse.
The options you have at your disposal may at first seem limited, but that’s why you have a little thing called a brain. Research is required to do keto the right way. You can easily get caught up in the pitfalls of eating way too much protein while on the diet which will push you right out of the sweet spot of ketosis. Ketosis is when your body switches over from using carbs for fuel to fats. If you spend too much time eating chicken breast and not enough time consuming oils and nuts then you’re probably doing something wrong.
Entering Ketosis
With my experience first entering ketosis I noticed having a very dry sensation. What does that mean? Well, whether you’re drinking a few sips or all the water your body can handle, it always felt as if you’re just constantly dry. For whatever reason, there was a constant feeling of never getting enough water. But that’s only one man’s observation after all. I venture to bet that every person will have a different experience initially.
Energy Levels
In terms of the energy levels, there have been talks that lifting heavy or doing explosive work on a keto diet is ill advised and could be taxing on the body. Considering that the average person gets most of their energy through carbohydrates, switching over to fats as your primary fuel source does feel a bit different. Initially you’re going to feel sluggish, there’s no doubt. After passing the first hurdle however, life gets better and the suffering passes.
A keto diet during fight week and when you’re just living your everyday life can be considerably different. On fight week sodium intake is put in check. That means you’re not going to be slogging down barrels of salt while you’re trying to cut water weight. Sodium holds onto water which means kicking the table salt to the wayside. If you’re simply trying to lose fat however, the sodium intake is less of a worry. That doesn’t mean pour a mountain of salt on your food, but it does mean you don’t have to be nearly as strict as a fighter or bodybuilder getting prepped for competition.
Results
As far the results go, water weight melts off of you like butter (another fat source to be embraced on keto by the way). When you add the high fat, moderate protein, and low carb method to your diet along with vast quantities of water, you’ll watch as your body dumps out the extra fluid. That said, we have to understand that water weight and fat are entirely two different things.
Water weight comes back easily which means if you hop on the keto diet for a week, see crazy results, get lazy and stuff your face with garbage, you can expect to see the pounds come right back.
Whenever I cut weight for a fight it was less about getting fat off forever and more about getting the water out of my system while still holding onto my muscle. Hind sight being twenty-twenty however, putting back all of the water I had lost the week prior over night wasn’t perhaps the smartest approach. In fact, after one massive twenty pound cut within one week, I packed back on the pounds by eating whatever I pleased. I thought to myself “I’ve been disciplined enough for the last several weeks, no big deal in celebrating a bit.” Little did I know that would end up throwing my metabolism off the rails and pack a good deal of fat onto my frame.
If you’re looking to keep the results of your hard work and dedication then you need to stay strict and maintain the diet for an extended period of time. It also means having a plethora of choices at hand so you won’t fall off the wagon due to lack of options. This may be a bit of “broscience” but by sticking to the game plan for a short time and throwing it all out the window, it ensured that the results would go up in smoke. The secret to success on the keto diet is by looking at it as a lifestyle choice rather than just some fad you’re looking to take up. Staying in ketosis for a long range of time will ensure that you’re not just dropping water weight, but that you’re burning fat as well. But that requires something else.
Training on Keto
Can you lose fat and maintain muscle on a keto diet alone? Yes, that’s totally possible. That said, it works even better if you’re training hard to maintain your muscle mass. Staying active, primarily with resistance training, explosive movements like heavy bag work and sprints, while adding some steady state cardio like walking or jogging into the mix will blast fat easily while you’re in ketosis.
Some people believe you can grow weaker while on a keto diet, but really it’s about what you’re fueling up on. If you have some grass-fed ground beef or steak with avocado and nuts, you’ll be surprised just how explosive and powerful you’ll feel on keto. It’s all about training smart and meal planning intelligently if you want to make strength and muscle gains.
Long Term Use
So can you stay on the keto diet long term? Well, I’ll say so far so good. being sure to understand your options is a big deal with this diet so you’ll need to game plan in order to keep up. But just from personal advice, give yourself a refeed day after about two to three weeks of being on the diet. That means reintroducing carbs back into your diet which will both boost your metabolism while at the same time satisfying those urges and cravings you could be having.
If you start a refeed in the first week, it could be a slippery slope which could lead to binging. Instead you should make smart carb choices while sneaking a cheat meal in there somewhere. We’re all human, so we need a little break from things once in awhile.
While you could follow a keto diet indefinitely, it would be a good idea to alternate between a traditional macro approach and a keto diet every other week or at your leisure. Variety is the spice of life after all and being limited to fifty grams of carbs all the time can become a bit unrealistic at times. All in all, it’s an effective diet that requires a lot of diligence and patience to follow, but will get you the results you desire.
For a more scientific in-depth look at how the keto diet can be effective for bodybuilders, make sure to check out Dr. Jacob Wilson’s researched breakdown on the diet and many other insights on bodybuilding nutrition with Generation Iron Plus.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Benefits Of Circuit Style Training For Your Bodybuilding Goals
Circuit style training can improve all of your bodybuilding goals while saving you time for an efficient workout.
While we all love working out, sometimes our workout tend to be longer than we would like. The benefits of a good workout can get our energy up and improve our mindset while promoting positive gains, but dragging on a workout can be a burden on our already busy schedules. Circuit style training is one way to boost growth, get our metabolisms going, and save us time in the gym while still providing for a great workout.
Lifting big weights can also be incorporated into a circuit style workout, but of course that all depends on your goals. If you are going for max reps or sheer strength, then sticking with a few exercises to promote those big lifts is a must. But for those looking to shred and boost athletic performance, circuit style training is a great way to accomplish that.
What Is Circuit Training?
Circuit training is a style of workout performed with different exercises at a higher intensity and less rest between each station or exercise. This allows more muscle groups to be targeted as well as a way to elevate your heart rate to really get you working hard (1). Some people prefer a recovery that allows for proper rest, which could include stretching or simply catching your breath, while others prefer an active recovery, being lightly jogging in place or keeping your heart rate up with other forms of movements.
By working many multiple muscle groups, you will be able to have a longer workout. Switching off between two exercises can fatigue those muscles quickly, but circuit style training is something that can be done over a longer period of time with maximum gains while still providing a shorter time in the gym overall. The beauty of circuit style training is that it can be done in one long circuit, or broken up to target specific movements or muscle groups depending on your goals.
Benefits Of Circuit Training
Combine Strength & Cardio
Circuit style training allows you to combine heavy lifting with high intensity work to improve both strength and cardio. The constant movement will work to get those many muscle groups to failure while also promoting endurance building and an increased aerobic capacity (2). This can lead to an increase in overall athletic ability and functional movements for any sport, competition, or other training style. Putting in big lifts will keep you working on sheer strength and combining that with constant movement will only keep your heart rate high and your lungs fired up.
Boost Metabolism & Burn Fat
This can kickstart your metabolism into a serious fat burning machine. With an elevated heart rate, this exercise will work to really promote calorie burn resulting in you needing more energy to sustain in the workout (3). Relying on excess stores will get your metabolism going and burning through those stubborn fat stores so you see great results. Burning off that stubborn fat can lead to that desired shredded physique you work so hard for.
Promotes Time Efficiency & Effectiveness
By combining multiple exercises into a more intense, higher efficiency workout, you are able to save time in the gym and work to build more effective movements. While being in the gym is something we all love, for the feeling of bettering ourselves in amazing, it can be a burden on our busy lives. Work to eliminate all the excuses of working out by doing what you can to save time and maximize those gains.
Supports Full Body Workout Without Boredom
The monotony of working out can also be challenging and something we desperately want to avoid and circuit style training can offer a new full body workout that can eliminate any boredom that may arise. The great part about this style of training is that you can work your lower body and upper body to provide for great benefits all while keeping that heart rate elevated. Added bonuses like increased range of motion and flexibility will be enhanced by strengthening often times missed stabilizer muscles and a good stretching routine after your workout will only enhance that. Don’t let a boring workout cause you to just move through the motions and really work to promote gains with something new like circuit style training.
How To Design A Good Training Plan
Identifying your goals is the number one place to start. Knowing exactly what you want out of a workout can work to target specific areas of interest for your gains while keeping you engaged in forming that plan. Focusing on your strengths and weaknesses can also promote a solid understanding of what you need to develop further or areas you may need to improve. Once you have this nailed down, look into plans others promote and feel free to mix and match to see exactly what will work for you. You can always swap in and out to cause muscle confusion and to always have a new workout that keeps you having fun while making huge gains.
Wrap Up
Circuit style training is a great way to promote a full body workout while also saving time and allowing you freedom for other things you love. We all need a workout but it is important to make sure it fits with your lifestyle. The benefits of circuit style training will promote great gains to your strength and cardio while also working on shedding that unwanted fat to give you that desired physique you work so hard for. The bonus is that it is time efficient and can promote full body functionality. Look into adopting a good plan for you to see just how this can benefit your lifestyle and keep you from the boredom of the same old workout. You won’t be disappointed with the results!
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Klika, Brett (2013). “High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment”. (source)
Wilke, Jan; Kaiser, Stefanie; Niederer, Daniel; Kalo, Kristin; et al. (2018). “Effects of high-intensity functional circuit training on motor function and sport motivation in healthy, inactive adults”. (source)
Nunez, Tony P.; Amorim, Fabiano T.; Beltz, Nicholas M.; Mermier, Christine M.; et al. (2020). “Metabolic effects of two high-intensity circuit training protocols: Does sequence matter?”. (source)
How to Optimize Meal Timing for Gaining or Cutting
Introduction
Meal timing is something that you are bound to have heard about at one point or another during your training career. At some point, one of your friends or maybe a gym veteran has spoken to you about drinking a shake post-workout to start promoting recovery and muscle growth or getting protein in every few hours to stave off catabolism. Those are both forms of nutrient timing that are used for a specific purpose.
In more practical terms, nutrient timing is how you can bring out the full capacity of a diet. While alone it doesn’t account for a huge portion of your results (maybe about 10%), proper timing along with a well-calculated plan will see you outperforming your peers at the gym that just focus on calories. Typically there are two ways I like to use nutrient timing with my clients:
1) As a way to build adherence with new clients (i.e scheduling meals at times they’re more likely to not miss or overeat)
2) As a way to improve the results of an advanced client during gaining or cutting phases
The Goal of Nutrient/Meal Timing
The goal of proper meal timing is not just about splitting calories up during the day. If you’re at a high level, you’re using trying to get the most results possible; and without knowing how to split up your macros appropriately you can be leaving gains on the table.
When creating a plan for your day, the first thing we need to do is set meals around when you wake up, train, and go to bed. The meals around these events will have the most variation, whether from the total amount of calories you are eating or the specific macronutrient breakdown.
Through these variations, we can cut hunger during a caloric deficit; make it easier to get all your food in during gaining phases; or manage things like insulin resistance in general populations [1].
How to Use Nutrient Timing to Your Advantage
The first way anyone can use nutrient/meal timing to their advantage is simply by splitting the total amount of protein they consume equally across all meals. We want to do this because while protein will almost always be used for various processes within the body, only a certain amount of it can be used effectively for muscle protein synthesis.
A simple and effective way to split protein is to divide it equally across all meals, though if that causes your macros to be awkward numbers your best bet would be to increase the protein consumption post-workout and at your last evening meal. The higher protein post-workout can help to drive a positive net protein balance especially after very taxing workouts while increasing protein at a regular meal will help to increase satiety – this is an especially powerful tool during cuts where caloric deficits will surely drive hunger up.
To contrast that last point, you can also use meal timing during a gaining phase to push most of your caloric intake around workouts or times where hunger levels are very high to avoid having to inevitably force-feed yourself to stay on track.
Here is how we can look at meal timing to optimize workouts:
Pre-Workout
Your goal with your pre-workout meal is to be able to fill glycogen stores maximally to fuel your workout. As I’ve mentioned in previous articles, you are in the gym to lift and to gain or preserve muscle mass, to that end, you want to always make sure that your pre-workout nutrition is centered around improving the performance of your workout.
Carbohydrates intake pre-workout will most likely be your second biggest consumption of carbs during the day (the biggest being post-workout), however, that isn’t the only nutrient you need to be eating. Your protein intake pre-workout will also have a twofold effect; the first being an increase in serum amino acids causing a positive net protein balance. The second being a pro-anabolic response resulting from ingesting at least 20g of whey protein before exercising [2,3]. It also seems that through these mechanisms, there are sufficient circulating nutrients to maximally stimulate protein synthesis right after the workout is complete.
One caveat to this is that eating within a short amount of time pre-workout might have the opposite effect on performance since digestion will take precedence. A trick here would be to try and aim to have your pre-workout meal 2 – 3 hours before training. Additionally, try to reduce the amount of fiber and fats that this meal contains and instead consume simple carbohydrates and protein. Fats and dietary fiber will slow down digestion and delay the time it takes for these nutrients to reach their destination [4]. Smaller meal sizes and quickly digesting carbs are your friends here.
Intra-Workout
While most people think that their intra-workout nutrition is going to make or break their results, the vast majority of lifters do not really need it. The exceptions to this rule are those are a very high level of lifting that train hard for well over an hour on average. The types of lifters that I’ve seen intra-workout nutrition make a difference for are high-level bodybuilders, Olympic lifters, powerlifters, and some CrossFit athletes training multiple times per day. Unless you fall into this category or are competing in a sport that requires a full-day event (a soccer tournament or Brazilian jiu-jitsu competition for example), chances are you might be better off saving the calories for your meals.
However, if you do fall into this category the rules are pretty simple: In lifting sports, choose rapidly digesting carbohydrates and protein (high glycemic carbs or powders work great here), to maintain steady blood sugar and stay anti-catabolic. For team sports or non-lifting sports carbohydrates and electrolytes will generally be the priority during the event, and protein ingestion to stave off catabolism and improve recovery will become the priority towards the end.
Lunch bodybuilders, chicken breast with vegetables and rice, water
Post-Workout
Here is where most lifters focus their nutrient timing efforts. Now, I will preface this part by saying that research does not strongly support a post-workout anabolic window, but that doesn’t mean that there aren’t other reasons for optimizing your post-workout nutrition.
One of the main attributes of post-workout nutrition is carbohydrate intake. Something that I picked up from the guys at Renaissance Periodization has to do with putting 35% of your daily carb allowance at your post-workout meal. Research has shown that muscles become more sensitive to insulin and therefore to glucose absorption post-training which creates an optimal opportunity to ingest a larger amount of carbohydrates – this is especially helpful for those that tend to put on body fat easily during a gaining phase [1]. Some people will also talk about needing to ingest carbohydrates post-workout to quickly resynthesize glycogen stores or to become more anabolic, however that research is divided. On the one hand, you do utilize stored glycogen to fuel intense workouts, but we’ve also seen that it is rare to completely deplete glycogen, and athletes only drinking water post-workout can replenish glycogen up to 75% within 6 hours, but it is true that ingesting carbs would replete up to 91% [5]. In addition, some research has also suggested that adding carbohydrates to a protein dose of 20-25g has no added stimulus to muscle protein synthesis [6].
Now even though it’s sad to find out that your post-workout nutrition is important but not necessarily in the way you might have wanted, it’s important to note that the benefits surrounding absorption of nutrients post-workout is still viable and should be the focus.
Final Word
Right now you’re probably saying to yourself:
“Alright, so then what’s the point of all this, James?”
Glad you asked.
Here’s what you should take away from this: Your lifting is stimulating enough to trigger anabolic responses and protein synthesis (i.e get jacked) however, the nutrition side of things might seem complicated, but it isn’t – we just want it to work synergistically with our lifting. The first rule is to figure out how many calories you need to eat, then I like to focus on my pre-workout and post-workout meals because while the pre-workout meal will be smaller, they both have the same goal: easy and quick digesting carbohydrates and protein with minimal fiber and fat. A good rule of thumb is 25% Carbs pre-workout and roughly 35% post-workout (see Renaissance Periodization for more detail). After that the rest of your meals should be split with your goal in mind; if you’re bulking then try and fit more food during times when your hunger levels are high to avoid needing to force-feed (even splits here don’t work super well). If you’re cutting, then try and stick more of your fats and fiber later in the day and especially at your last meal since these are the most satiating nutrients, and in this way, you can avoid having to fight hunger and improve your ability to sleep restfully.
If you like what you read and want to learn even more right in your inbox, click HERE to subscribe to my newsletter and get a free transformation checklist while you’re at it.
References:
[1] Ivy, J. L. “Glycogen resynthesis after exercise: effect of carbohydrate intake.” International journal of sports medicine 19, no. S 2 (1998): S142-S145.
[2] Tipton, Kevin D., Blake B. Rasmussen, Sharon L. Miller, Steven E. Wolf, Sharla K. Owens-Stovall, Bart E. Petrini, and Robert R. Wolfe. “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise.” American Journal of Physiology-Endocrinology And Metabolism (2001).
[3] Tipton, Kevin D., Tabatha A. Elliott, Melanie G. Cree, Steven E. Wolf, Arthur P. Sanford, and Robert R. Wolfe. “Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.” Medicine & Science in Sports & Exercise 36, no. 12 (2004): 2073-2081.
[4] Lattimer, James M., and Mark D. Haub. “Effects of dietary fiber and its components on metabolic health.” Nutrients 2, no. 12 (2010): 1266-1289.
[5] Pascoe, David D., David L. Costill, William J. Fink, Robert A. Robergs, and Jeffrey J. Zachwieja. “Glycogen resynthesis in skeletal muscle following resistive exercise.” Medicine and science in sports and exercise 25, no. 3 (1993): 349-354.
[6] Figueiredo, Vandre C., Michelle M. Farnfield, Megan LR Ross, Petra Gran, Shona L. Halson, Jonathan M. Peake, David Cameron-Smith, and James F. Markworth. “The effect of carbohydrate ingestion following eccentric resistance exercise on AKT/mTOR and ERK pathways: a randomized, double-blinded, crossover study.” International journal of sports nutrition and exercise metabolism 29, no. 6 (2019): 664-670.
Boirie, Y., Dangin, M., Gachon, P., Vasson, M. P., Maubois, J. L., & Beaufrère, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the National Academy of Sciences, 94(26), 14930-14935.
Lemon, P. W., Berardi, J. M., & Noreen, E. E. (2002). The role of protein and amino acid supplements in the athlete’s diet: does type or timing of ingestion matter?. Current sports medicine reports, 1(4), 214-221.
How The Kneeling Squat Focuses On Glute Strength
The kneeling squat is a great exercise to build lower body and glute strength while protecting those vulnerable knees.
The kneeling squat is a great variation to the traditional squat and will work to really build lower body strength with a host of other benefits. We all know we need some sort of a squat in our routine and often times the traditional squat is a lot on our body. Finding a safe and effective alternative can work to develop strength, power, and stability while still giving us great foundational support for sport specific and functional strength. Without it, our training and performance can suffer and that’s something we just don’t want or need.
Let’s check out this great exercise in the kneeling squat and see what it’s all about. From what it is, to muscles worked, the great benefits, and how to perform it, you will be well on your way to tackling any lift that comes your way by building a great foundation for lower body strength.
What Is The Kneeling Squat?
The kneeling squat shares all the same characteristics of a traditional back squat but does so by protecting your knees. Since the barbell back squat is one of the best strength building exercises and one of the big three powerlifts, the benefits of having a squat in your workout routine is undeniable. The kneeling squat is versatile and can be done anywhere, with or without equipment, although with equipment will surely enhance those gains. Kneeling squats are perfect for those you may struggle with glute engagement during a traditional squat in order to help establish better mind-muscle connection and form to tackle any lift that comes your way (1).
Muscles Worked
The kneeling squat is a great lower body builder and one to definitely not overlook. As a great form of a squat, this will work your quads and hamstrings as they are required throughout the entire movement. With the bend followed by the upward movement, you rely on these muscles for the full range of motion. Your glutes get some serious work done, both the gluteus maximus and the gluteus medius. Responsible for assisting the movement and providing stability, this is big bonus with this exercise. Depending on if you use a barbell or dumbbells, your arms may get work done with the dumbbells given the way you have to hold them.
Benefits Of The Kneeling Squat
The benefits of this exercise are great and should absolutely not be ignored, for they can really work for lower body strength and functionality as you seek gains with other big lifts. Benefits include:
Strengthening lower body muscles: This is a great exercise for working your glutes, quads, and hamstrings (2).
Activate glutes: Really work to activate glutes to enhance strength and valuable stability needed on other big lifts (3).
Develop power and stability: Like any good lower body exercise, this can really enhance all areas of your power and stability to aid in sport specific movements and those more functional ones.
Low impact on your knees: A great variation to the squat that works to protect your knees (4).
Allow for higher reps: Being in a slightly different, less vulnerable position, this will work to allow for higher reps to maximize hypertrophy.
Good for rehab: Work to bounce back from an injury or soreness while still working on strengthening those lower body muscles.
How To Perform It
Here are the steps for performing the kneeling squat:
Begin in a kneeling position with your knees around shoulder width apart, similar to a regular squat. Place the bar on your back, just above your shoulder blades.
With your back straight and core tight, slowly lower into a squat until your glutes touch your heels.
As you drive back to the starting position, extend your pelvis forward similar to a deadlift and make sure to squeeze your glutes at the top.
Reset and repeat for your desired amount of reps.
Alternative Exercises
Knowing some great alternatives can help add variety to your workout while still aiding in that valuable growth and other benefits of a squatting exercise. Here are some great alternatives to try:
Kneeling squats with dumbbells
Kneeling squats with resistance bands
Kneeling squat jump
Box squat
Goblet squat
Featured Supplement
When it comes to any exercise, we want to start building up our supplementation shelf to reflect all of our hard earned gains. For something like this exercise, looking to a creatine supplement can make sure we give our bodies the proper fuel they need to thrive and build that desired muscle. Creatine will work to build muscle and allow for that sculpted physique to start to take shape and it is no wonder why so many have gravitated towards this supplement. Let’s check out a great creatine product from Transparent Labs that can boost all your gains.
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
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Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
The kneeling squat is the perfect squatting variation to allow for continued growth while still giving you the benefit of working on strength and glute activation for all your desired gains. Since we all need a good squat in our routine, it is important to know what is out there so we can still see the gains we want most. Give the kneeling squat exercise a try and see what this can do for all of your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
Del Vecchio, Luke; Daewoud, Hays; Green, Shannon (2018). “The health and performance benefits of the squat, deadlift, and bench press”. (source)
Lucero, Rhys A. J.; Fry, Andrew C.; LeRoux, Christopher D.; Hermes, Matthew J. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
Neto, Walter K.; Soares, Enrico G.; Vieira, Thais L.; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Chandler, T. J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
Incorporating The Inverted Row Into Your At Home Workouts
A Versatile And Functional Back Exercise That Develops Strength and Size
Rowing exercises are one of the best exercises that can be done to maximize back strength and size development.
There are a number of different rowing exercises to choose from such as the barbell bent row, seated row, dumbbell rows, upright row, and the inverted row.
While all of these have their unique benefits, the inverted row is the variation that can be performed at home without having to rely on having plenty of equipment.
This article will begin by providing information on the inverted row, rowing technique, benefits, and muscles worked. It will also provide a number of inverted row methods and variations.
The Inverted Row Technique
In order to effectively perform the inverted row, run through the following five steps:
Begin by gripping the object (i.e. TRX, sheet, bar) ensuring that the hands are slightly wider than shoulder-width and the arms are fully extended
Walk your feet forward and continue to do so until you are leaning backward at an approximate 45-degree angle
Keep the body entirely straight by engaging the core and pull the shoulder back and down
Pull hard to bring the body up towards the object ensuring that the shoulders stay down and the elbows stay tight to the sides
Squeeze tightly between the shoulder blades and then return to the starting position by reversing the movement in a controlled manner
Inverted Row Muscles Worked
As mentioned, any rowing exercise will highly activate a number of muscles in the back. However, there are a number of other pulling muscles that are worked.
The muscles worked during an inverted row include:
Latissimus Dorsi
Trapezius
Rhomboids
Posterior Deltoids
Scapular Stabilizers
Biceps
Forearm Extensors
Core Musculature
While the lats and trap play the largest role in the row, the rhomboids, posterior deltoids, and scapular stabilizers assist in terms of providing pulling power and joint stability (1).
The biceps contract powerfully to cause flexion at the elbow joints while the forearm extensors ensure that a tight grip is maintained throughout.
Finally, the core muscles maintain a strong contraction throughout to provide the body with stability.
How To Perform The Inverted Row At Home
One of the best things about the inverted row is its versatility. There are a number of pieces of kit that can be used to perform the inverted row.
The following sections will provide three popular and convenient methods for performing the inverted row at home.
1) TRX Inverted Row
The TRX is a suspension trainer that is not only extremely functional but also very simple to use at home or when traveling.
To build strength, the TRX uses your own bodyweight and gravity. The TRX is basically a set of adjustable straps and handles which allow you to perform a range of upper, lower, and core exercises.
It can be attached to door frames, hooked around tree branches, or an appropriate sturdy structure that can be found allowing you to workout pretty much anywhere.
To perform the inverted row, begin by attaching the TRX to an anchor point and adjust the straps. From there, grab the handles and lean back to a 45-degree angle and complete the rowing action.
2) Sheet Inverted Row
An even more basic set-up for the inverted row involves using a bedsheet and a door frame.
Simply tie a knot at the end of the bedsheet, pass it over the top of the door, and then close the door tight. The knot will serve as an anchor and prevent the sheet from sliding.
Once the sheet is anchored, grip the bedsheet with both hands ensuring that the hands are slightly wider than shoulder-width and then row.
A big benefit associated with this variation is the impact it has on your grip. The sheet is inherently difficult to grasp tightly and, therefore, with regular practice, grip strength will improve.
3) Bar Inverted Row
This technique proves the versatility of the inverted row as all you really need for this final variation is a bar. This can literally be any bar – providing that is solidly fixed and runs horizontally.
Many outdoor gyms and parks have an array of bars that allow you to perform callisthenic exercises such as inverted rows.
Depending on the bar you are using, you may need to lift the feet off the floor to increase the lean angle. To do this, elevate the feet by placing them on another object such as a bench or a box.
Inverted Row Variations
For those who are at an intermediate or advanced stage of training, it may be necessary to increase the challenge of the inverted row.
Therefore, this section will highlight a range of inverted row variations to try.
1) Feet-Elevated Inverted Row
As highlighted, lifting the feet from the floor increases the lean angle which makes the exercise a lot more demanding.
For this variation, simply place the feet on any stable object and complete the row as normal.
2) Single-Arm Inverted Row
While the unilateral variation of the inverted row is evidently more challenging on the back muscles, it is also extremely challenging in terms of core strength and stability.
With the bilateral row, the movement is symmetrical and balanced, however, by removing one hand from the equation, it becomes much more challenging to keep the body straight throughout.
3) Single-Arm Rotational Inverted Row
While the previous exercise requires you to prevent rotation, this variation allows rotation through the trunk.
Perform a standard single-arm inverted row, but this time, as you descend, twist the body and reach the hand down to touch the floor.
4) Weighted Inverted Row
One of the most effective methods of progressing the inverted row is to add weight. While some balance weights on the body, this is not recommended as they could fall and cause injury.
Instead, consider wearing a weight vest or a backpack with weights inside to add intensity to the row.
5) Eccentric Inverted Row
There are three different types of muscle contraction. When the muscle lengthens this is known as an eccentric contraction.
Therefore, this variation accentuates the eccentric phase of the inverted row. Complete the pull as normal, however, on the descent, slow down substantially and take three to five seconds to reach the bottom position.
6) Isometric Inverted Row
Another type of muscle contraction is an isometric contraction. This is where the muscle is in a contracted state, however, is neither shortening nor lengthening.
To perform an isometric inverted row, perform the pull and then hold the top position for three to five seconds before descending. During the hold, focus on squeezing the shoulder blades together tightly.
Inverted Row Progressions
When it comes to maximizing progress with the inverted row, there are a number of considerations that you need to make.
The first is in terms of progressive overload. Applying this training principle is vital if you desire to make serious progress with your training.
Progressive overload is simply increasing the intensity of the exercise over time. This forces the body to continually adapt and improve.
Applying progressive overload is easy in a gym setting where there is plenty of additional weight. However, with bodyweight exercises, it can be more challenging.
The first place to start is to consider the body angle. While decreasing the lean angle reduces the intensity, increasing the angle increases the difficulty.
Therefore, over time, gradually begin to increase the lean angle. You can even elevate the feet to increase the angle further.
Alternatively, you can consider performing some of the variations listed above. After all, research suggests making exercise alterations can effectively accelerate strength gains (2).
Inverted Row Training Volume
The inverted row can be performed using a wide range of sets, reps, and intensities. The loading scheme that you use depends on the goal that you currently have.
If your goal is to improve back strength, then it’s important that you focus on intense, low-rep work. Research has determined that this will lead to the most optimal strength progress (3).
However, there is an exception to the rule here. Beginners or those who have never performed the inverted row previously should begin with a lower intensity, even if their goal is strength-based.
Focus more on developing good technique before you start to add intensity to the exercise. This will ensure that you are performing the movement most effectively while also reducing injury risk.
For those who wish to improve muscle size, generally increasing the total training volume should be the priority. The sets and rep scheme that decide you use is of less significance (4).
Final Word
Generally, rowing exercises are excellent for developing the major muscles of the back such as the lats, traps, and rhomboids.
The inverted row is a particularly useful exercise as it is highly versatile and can conveniently be performed at home or outdoors.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1 – https://pubmed.ncbi.nlm.nih.gov/26422610/ Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 – https://pubmed.ncbi.nlm.nih.gov/24832974/ Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (2015-08-13). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC 4562558. PMID 26272733.
4 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
5 Basic Yet Crucial Fat Loss Habits
5 Basic Yet Crucial Fat Loss Habits
Everybody wants a chiseled physique, but that can’t happen with blubber covering all your muscle. In other words, you need to get lean. And getting lean comes down to some key habits. Namely jumpstarting your fat loss. You don’t simply wake up with six pack abs, your perspective and behaviors have to change.
Here are some fat loss habits that you should practice to lose those inches. Let’s get into it.
1. Set realistic goals
One of the most complex parts of losing fat is starting. No seriously. Most people don’t lose any fat ever because they’re too afraid, hesitant, or wimpy to start. After you get started, you must stay committed and be relatively consistent. Losing weight has no shortcuts. You can’t starve yourself lean because those methods usually aren’t sustainable enough to see noticeable results long term.
So get stupid passionate about why you want to lose weight, but most importantly, set realistic goals.
Start with something realistic enough to be achieved. You can start by aiming to lose a pound or two however long that takes. Don’t worry about losing 15 or 20 pounds just yet.
Just focus on seeing 1 or 2 pounds shaved off the scale. It’ll be much more manageable. Furthermore, achieving small goals will motivate you to keep going. Don’t overlook this first step and aim for the stars. Professional bodybuilders and physique competitors start dieting for shows months before their competition and set realistic goals. They lose weight steadily. If the pros are doing it that way, you should too. You’re not so amazing that you can sustain double digit weight loss weekly.
2. Eat Nutritious Foods
Losing fat comes down to being in a caloric deficit which is burning fewer calories than you consume over time. Ideally, you’d also maintain adequate protein intake. The deficit will force your body to shave off calories from stored tissue. The protein intake will feed your muscle, so fat tissue is lost.
Achieving this is simple in theory, but the fitness industry has overcomplicated this and have coddled towards people’s desire for pleasure. How so?
You can’t go 2 seconds on any fitness page without seeing someone promote pop tarts, pizza, and donuts while dieting. Yes, you can consume all of these and still lose fat.
However, it’s simply not practical or optimal to do so in large amounts or frequencies.
Despite what many fitness pages will tell you, you can’t view foods as only macros to fit your deficit. All foods can fit your deficit, but some foods do a better job at it because they are more satiating while providing more vitamins/minerals for health, performance, and recovery. This should be common sense, but was somehow lost in our age of information overload.
So yes, monitor your calories, but you’ll find that eating mostly whole, minimally processed foods make this much easier. This includes foods like lean meats, seafood, fruits, veggies, and grains. Drinking plenty of fluids throughout the day and with your meal can help as well. This makes up the base of your habits.
The pizza, donuts, and pop tarts should be more of an afterthought not a priority. I know, growing up can feel hard.
3. Start Walking
Walking is the most underrated thing for fat loss. People often consider it ineffective or pointless. That’s nonsense. Steps are a gamechanger because they force you off a sedentary lifestyle. In addition, they ensure you’re burning additional calories beyond your gym session because if you only work out for an hour per day while sitting the rest of the day, your life is still quite sedentary.
But beyond merely burning extra calories, walking is also easy to implement. Many people can walk their dogs, play with their kids, or go on hikes.
Many of my clients report better moods as well. And if you want to get extra sciency on why steps are amazing for fat loss, it also mitigates your unconscious drop in NEAT.
You see, when you lose weight, your body conserves energy by being more selective with how much energy it uses. You burn fewer calories for the same movement because you’re getting lighter in addition to unconsciously performing fewer spontaneous movements.
Research finds you may fidget or blink less especially after significant weight loss. By intentionally walking, you’re able to offset this loss in energy expenditure. In fact, without walking, your weight loss can easily plateau which nobody likes.
So don’t overlook walking and get your steps in.
4. Appreciate the slow progress
Always remember that slow progress is still progress. Well, actually what many people perceive as slow progress is simply normal or expected progress. Dieters don’t realize this though because snake oil marketing has lead everyone to believe you’re supposed to lose 12 pounds every week when most people would be lucky to lose 3 pounds per week.
Most people should lose 1-2 pounds per week and that’s excellent. Excessive weight loss leads to muscle loss anyways, so you’re not in position to brag about your 8 pound weight loss if half of it is muscle loss.
Anyways, having clear expectations allows you to keep going and psychologically stick with your habits. This is key because the effectiveness of fat loss isn’t based on how powerful an approach is. Rather, it’s based on how long you can sustain an approach.
The accumulation of days being in a deficit is what gets people lean whether you’re in a big or small deficit on a day to daybases. In most cases, the tortoise does outrun the hare because the hare was an idiot and took a break instead of accumulating more progress.
So if you find yourself accumulating progress, keep going. Repeat your habits until you’re at the finish line. You can always keep going and adjust as needed. But if there’s one key habit to keep in mind, it’s to simply not give up. To do so, you have to be ok with any progress you get. It also takes time to see progress, so don’t forget to be patient.
5. Get Proper Sleep
Sleep is the most ignored activity that enhances weight loss. Not having enough sleep makes you feel tired and stressed. This leads to feeling hungry, skipping exercise, unknowingly moving less, and performing worse in the gym. Worst of all, not getting sufficient sleep screws up your partitioning ratio.
This is the ratio of body composition changes you experience between muscle and fat tissue. Research finds that insufficient sleep skews you to lose more muscle and retain more fat. The more sleep you get, the opposite happens. More muscle retained and more fat loss.
In fact, people who eat in a deficit, but get very little sleep still obviously lose weight thanks to the deficit, but end up losing far more muscle. This keeps you at the same body fat percentage or makes it worse on a smaller frame. So the scale might go down, but your body looks nowhere near your desired physique.
As for practical steps in repairing your insomniac like habits, most people will noticeably feel and look better by doing the following:
-Dedicate 7-8 hours of sleep every night
-Turn off electronics, especially screens 1 hour before bed
-Stretch, read, relax, journal, or anything you need to destress before enetering your bed
-Take melatonin if needed.
Go Crush Your Fat Loss
Fat loss really isn’t groundbreaking or complicated. Most people know some of the key basics needed. You have to eat fewer calories than you burn. You should be eating veggies. And you shouldn’t be sitting all day.
Most people suck at getting started, so set realistic expectations and just put in the dang work. Don’t read another article or listen to another podcast. You just need to take these habits and keep repeating them day in and day out.