Tag: FITNESS
Build Yoked Traps With This Workout
Workout For Building Mountain-Like Traps
Although the traps or trapezius muscles are the top-most muscles on the body, they are also one of the most overlooked muscle groups. Yoked traps can add to the overall aesthetics of your physique and can make you look stronger.
Most people train their trapezius muscles by doing a couple of exercises at the end of their shoulder workouts. In this workout, we’ll focus primarily on the traps so that they look like a couple of mountains rising out the top of your shoulders.
Dumbbell Upright Rows – 3 Sets 12-10-8 Reps
Dumbbell upright shrugs are an incredible exercise to build the size in the traps. Most people make the mistake of using momentum by swinging back and forth to lift the dumbbells. Doing so takes the tension off the traps.
Make sure you stretch out your traps at the bottom of the movement to recruit all the muscle fibers. Prefer dumbbells over a barbell in the upright rows as you can get a better range of motion.
Dumbbell Shrugs – 3 Sets 12 Reps
Shrugs are a staple in a trap workout. While shrugs are one of the easiest exercises to perform, most people screw up their form by lifting heavier weights than they can handle. Grab a dumbbell in each hand extended at arm’s length with a slight bend in your elbows.
Lift up your shoulders explosively with an aim to touch your ears with your shoulders. Return to the starting position with a slow and controlled movement. Keep your neck and back straight throughout the exercise and don’t use momentum by jerking at your knees.
Superset
Farmer’s Carry – 3 Sets 12 Steps on Each Side
Farmer’s carry is a compound movement and can also help in building overall strength and muscle mass. Grab a heavy dumbbell in each hand and walk around in the gym. Focus on building the tension on your traps.
Rack Deadlift – 3 Sets 12 Reps
Deadlifts are yet again a compound exercise which can add a lot of volume to your back. We limit the range of motion of the deadlifts in this workout to focus primarily on the trapezius muscle.
Machine Shrugs – 3 Sets 15 Reps
You need the right balance between the compound and isolation exercises to build monstrous traps. Machine shrugs are an isolation exercise which can help in improving the conditioning of the traps.
If you don’t have access to a machine shrug machine at your gym, you can use a shoulder press machine by standing on the seat and grabbing on to the handles. Being creative inside the gym can take you a long way.
Behind-The-Back Barbell Shrugs – 3 Sets 12-10-8 Reps
Behind-the-back barbell shrugs are different as compared to the orthodox barbell shrugs. You should consider lifting comparatively lighter weights as it’ll be harder to maintain balance while performing the exercise with a barbell behind your hamstrings.
Performing the behind-the-back barbell shrugs will target the front side of your traps. With the barbell shrugs, you’ll have trained your traps from all the possible angles in this workout.
Header image courtesy of Envato Elements
Which is your favorite muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Are Cheat Reps Helping or Harming You? The Truth Will Shock You
Revealing The Truth About Cheat Reps
Have you ever been called out by the bros at your gym while you were using just a little bit of momentum to complete your barbell bicep curls? Has anyone ever asked you to drop your ego and weights while you were struggling with your reps? If you’re nodding your head with tears in your eyes, we’ve written this guide on cheat reps just for you.
Anyone who uses momentum by rocking back and forth or behaves like King Kong by jerking the weights to the top of the movement will tell you that cheat reps help them annihilate their muscles. Are they right about the relationship between muscle hypertrophy and cheat reps or are they doing nothing more than stroking their ego? Let’s find out.
Why Do We Use Momentum in Our Exercises?
To understand why we use momentum, we need to deconstruct muscle hypertrophy. Muscle hypertrophy refers to an increase in muscle mass. As per the current hypertrophy theory, bigger muscles are a result of the mechanosensory converting mechanical energy into chemical signals that mediates the anabolic pathway.
Hypertrophy creates a situation where more proteins are being synthesized than degraded. Hence, it could be summarised that muscle hypertrophy is based on the recruitment of as many motor units as possible in the target muscles, and achieving high firing rates in these motor units for a sufficient duration of time.
According to a study, motor units are recruited in an orderly manner as per the load placed on them. Lower intensity tasks will call forth smaller motor unit action whereas higher intensity tasks will invoke the complete range of the motor units.
Here comes the big takeaway of this study. The researchers conducting this study concluded that this principle discounts the role of fatigue and its ability to impact motor unit recruitment.
Is Strict Form Overrated?
Gym bros will tell you that you need to stand straight while performing the barbell curls and your lower arms should be the only body parts moving. While a military-grade strict form is an ideal way of performing an exercise, you won’t be able to achieve muscle hypertrophy if you’re not pushing yourself through muscular failure. Why is that, you ask?
Fatigue
As your muscles begin to fatigue, the force your motor units generate goes down drastically. To maintain a full range of motion, enter hypertrophy, and get through the repetitions, you need to recruit higher threshold motor units which are only possible if you use momentum.
Resistance
The best part about cheat reps is that you can enter the state of hypertrophy even during a lower-intensity workout using lighter weights by performing the exercises to failure and using a little momentum to get a few extra reps out of the tank.
Why Most People Avoid “Cheating”
You might be wondering if cheat reps are so great then why do most coaches and trainers stop you from doing them? There are two main reasons for it:
1. Aesthetics
Let’s face it, cheat reps are not visually appealing. Most guys who make use of the technique look like noobs who have no idea of what they’re doing. While exercises performed with a strict form could make you look like a pro, using momentum with no control makes you look cringeworthy.
Aesthetically appealing stuff is easy to sell. This is the reason you’ll never see athletes lifting super heavyweights in promotional videos or magazine covers. These models are made to pose with weights they wouldn’t even warm up with before their workouts.
2. Injury
Forced reps are a two-edged sword. While they are great for helping you get the most out of your workouts, overdoing them or performing them without control can lead to an injury. Truth be told, most people do push their lucks too hard with the cheat reps. This also brings us to our next section –
Rules For Using Cheat Reps in Your Workouts
Heavy Axial Loaded Cheat Reps Are a Big NO
For the uninitiated, axial loading is the application of weight or force along the course of the long axis of the body. You should never attempt cheat repetitions on exercises like the squat, deadlift, standing military presses, good mornings, where the spinal column is directly under tension.
A little mistake on any single cheat rep can cause permanent damage to your body. You should always weigh the risk vs. reward of using momentum in exercises. Ask yourself – Does the risk of injury from performing cheat reps outweigh the benefit of potentially recruiting more high threshold motor units?
Each Set is Not a Cheat Set
If you have to use momentum in each set, you’re doing it all wrong. Maybe the bros were right about you, and you need to drop your ego. Cheat reps should be reserved for the last few repetitions of the final set of every exercise at max.
Strictly Restricted For Isolation Exercises
The things that can go wrong in isolation (single-joint) exercises are limited as compared to compound (multi-joint) exercises. People tend to use heavier weights on compound moves as they can use their secondary muscles in them.
In the isolation lifts, the machines by default make your form stricter due to which you need to lift lighter weights. The lesser degree of freedom while performing the forced reps can reduce your chances of an injury while helping you achieve muscular hypertrophy.
Don’t Go Overboard With The Cheat Reps
The degree of momentum people use during cheat reps can vary depending on multiple factors like body weight, exercise, and ego. You should be using moderate momentum to safely increase the muscle stimuli.
If you can’t curl a barbell without looking like a pendulum, you’re taking the cheat reps too far. You should also limit the use of forced reps in exercises you’re not comfortable performing.
To Cheat or Not to Cheat?
Monogamy is best when it is limited to your marriage and kept out of the gym. You will need to cheat on exercises to push your limits and take your gains to the next level. It is up to you to determine how far you want to take it.
Are you facing any mobility issues? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Kumail Nanjiani Got His Absolutely Shredded Physique
Kumail Nanjiani was done playing around and here is the workout that got him jacked.
Kumail Nanjiani is a Pakistani-American actor, stand-up comedian, and writer best known for his comedic roles in both television and film. His training routine in preparation for a role got him jacked and the world went crazy.
Often times we look at professional athletes to draw inspiration for our workouts. For those of us bodybuilders, we typically look to professional bodybuilders because they are living proof of what those workouts can do for us and our gains. But many of us neglect to look at actors for potential sources of workout inspiration. You can’t blame us, for they wouldn’t be our first choice, but actors preparing for a role work tirelessly to perfect their bodies and their workouts are exactly what we need to see an absolutely shredded aesthetic start to unfold.
Kumail Nanjiani has only continued his rise to fame as a comedic writer, actor, and podcaster and when he posted photos of his absolutely shredded aesthetic, the world went crazy. His workouts are perfect for those us looking to do the exact same and Nanjiani is a prime example of what it means to buckle down and get the work done.
Full Name: Kumail Nanjiani (Celebrity)
Weight
Height
Date Of Birth
159 lbs.
5’8’’
02/21/1978
Profession
Years Active
Nationality
Actor, Comedian, Writer, Podcaster
2008-Present
Pakistani-American
This 5-day plan from Nanjiani is intense but allows for proper rest and maximum growth to take place. Each session will focus on one or two body parts, working multiple muscles to save time but also allow for huge growth to take place. On top of proper dieting and supplementation, he can capitalize on all his workouts to ensure no gains go to waste and that he is primed and ready to go for whatever workout comes next.
About Kumail Nanjiani
Kumail Nanjiani is a Pakistani-American actor, writer, comedian, and podcaster best known for roles in the television series Silicon Valley and the romantic comedy The Big Sick. He has voiced characters in animated series and appeared in a number of television and film roles, only adding to his impressive entertainment resume. The world went crazy over his physique after he posted photos of a new and shredded Nanjiani, which was the result for a movie role. Despite his comedic personality on and off screen, Nanjiani was all business in the gym and it certainly shows.
Kumail Nanjiani Training Routine
Monday- Back & Traps
Exercises
Sets
Reps
Hex Bar Deadlift
4
12-15
Farmer’s Walks with Hex Bar
5
50-100 meters
Barbell Shrugs
4
12-15
Straight Arm Cable Pulldowns
4
12-15
Shrugs With Dumbbells
4
15
T-Bar Rows
4
12
Tuesday- Chest & Abs
Exercises
Sets
Reps
Bench Press
5
10
Incline Dumbbell Press
4
10-12
Cable Chest Flyes
4
10-12
Dips
4
15
Hanging Knee Raises with Twist
4
20
Sit-Ups with Twist
4
20
Side Planks
4
30 seconds
Wednesday- Legs
Exercises
Sets
Reps
Walking Lunges with Weight
4
50-100 meters
Hamstring Curls
4
12-15
Squats
4
10
Leg Press
4
10
Seated Calf Raise
3
15
Leg Press Machine Calf Raise
3
15
Thursday- Shoulders & Abs
Exercises
Sets
Reps
Seated Dumbbell Press
4
12-15
Lawnmower Row
4
12-15
Behind-The-Back Cable Lateral Raise
4
10
W Press
4
10
Hanging Leg Raises
4
20
Sit-Ups
4
20
Planks
4
30 secs-1 minute
Friday- Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Reverse Grip Cable Pushdowns
3
12
Standing Alternating Dumbbell Curls
3
15
Skullcrushers
3
12
Concentration Curls
3
12
Chin-Ups
3
15
Saturday- Cardio
For Saturday, this tends to be a mix of cardio machines or weighted exercise circuits consisting of weight with higher sets and reps. The goal is to get the heart rate going so you can really work to build endurance and shed those calories and unwanted fat.
Sunday- Rest
Take the day to do other things you love!
Supplementation For Gains & A Shredded Physique
While Nanjiani uses his own supplements of choice before, during, and after working out, it is important to have a solid supplementation routine in place so you can capitalize on all of your goals. For many of us, having a great pre-workout and intra-workout supplement can offer our muscles the chance to get some real work done, which is exactly what we want. For those looking to cut down and shed unwanted fat, a high-quality fat burner can do the trick to really show off that desired aesthetic. But for everyone of all fitness levels, a protein supplement is imperative and we wanted to share a great protein powder to enhance all those gains and recovery needs.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Wrap Up
This training routine from actor and comedian Kumail Nanjiani will seriously challenge you as you seek to get a very similar shredded physique. With a great 5-day training plan and seriously effective exercises, your muscles will have no choice but to grow, leading to that shredded aesthetic. Looking to professional athletes, but also actors, can be a great source of information when it comes to working out and pairing that with a solid supplementation and dietary routine will only enhance those goals. Give this workout a try and see what it can do for all 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 Kumail Nanjiani Instagram
4 Reasons You Should Have a Deload Week
The Importance of a Deload Week
If you’ve been following the same training protocol and no matter how many tweaks and adjustments you make to your training plan, nutrition, and sleep, you still can’t break past plateaus, you may want to try adding a deload week to your program.
Many people make the mistake of continuously pushing themselves and pushing harder when they reach a plateau, but the reality is that you’ll want to do the opposite and push yourself less. Giving your body a break from the taxing effects of doing a lot of volume at a high intensity is sometimes just what it needs to hit new personal records (PRs) and continue to build the body that you want.
Below, you’ll learn all about what a deload week is and the reasons you should start including them in your training plan.
What Is a Deload Week?
Rest is important for your body and muscles to grow and get stronger. Of course, one way you can rest from working out is by completely taking time away from the gym and being a couched potato in general. However, there are slightly more productive approaches that will have you burning calories and giving you all the other benefits of exercise without having to give up on moving completely.
For one, you can partake in your favorite physical activities, including swimming, hiking, biking, rowing, basketball, etc. This is known as active recovery. Although you won’t be giving your body a complete rest day, which is still important, you’ll be giving your body a break from weightlifting so that your muscles can grow.
Outside of playing different sports, you can follow a method that still allows you to do the exercises and work your muscles in your training plan. This is known as a deload week.
Simply put, you’ll still do the same workouts that you normally do, except instead of pushing yourself on weight and reps, you’ll reduce the workload you do.
4 Reasons to Deload
1. Better Rest and Recovery
Your muscles don’t grow while you’re lifting, they grow while you’re resting. And while taking full rest days — where you do no activities that day — are important, having some weeks that are less intense than other weeks is important as well (1). When you lift weights, you place a lot of stress on your central nervous system (CNS) and muscles. Lifting weights well-rested will allow you to lift the most weight you’re capable of, which will continue to get you stronger and build you muscle. Whereas always lifting weights in a fatigued state won’t allow you to push yourself at your highest capability each workout, hampering your total strength and muscle growth.
2. Hit New PRs
Since you’ll be able to push yourself harder each workout when you’re fully rested and full of energy, you’ll be able to explode your lifts and hit new PRs on movements, including barbell bench press, barbell squats, lat pulldowns, and barbell bicep curls.
This study from the Journal of Strength and Conditioning Research found that collegiate athletes who followed autoregulatory progressive resistance training — increasing or lowering weight based on how they felt — gained more strength than following a linear progression model — a set increase in intensity and weight from week to week (2).
3. Improve Your Joint Health
Resistance training is healthy for your joints, however, doing too much weightlifting can be detrimental to your joint health. Giving your muscles, bones, and joints, a rest from external stimulus can improve your joint health and keep them strong long-term (3).
Adding a deload week to your training plan will reduce your chances of injury and your joints will feel stronger and you’ll have fewer tweaks you’ll have to worry about that may prevent you from using heavier weights.
4. Reduced Stress
Overtraining can decrease your testosterone and increase your cortisol — your stress hormone — which negatively affects your muscle growth and overall health. Taking some time off to allow your body to rest up and reset can prevent this (4).
Weight training and pushing your physique to new heights places a lot of stress on your mind and body, and allowing yourself some time with less volume at a lower intensity can give your mind and body the reduction in stress it needs to increase your lifts when you go back to your normal intensity and volume.
How to Deload
There’s no cookie-cutter method of doing this, but in general, you’ll be using much lighter weight and doing fewer sets.
The best way to do this is to cut back 1-2 sets for each exercise and reduce the weight you use by 40-60% of what you would normally do. With this method, you can still do the same number of reps you usually would do, you’ll just be doing much less volume and intensity.
How Often Should You Deload
There is no set amount of time or cycle you’ll want to follow to do this. It’s best to listen to your body. For example, if you’ve been stuck at the same weight for a while or are feeling extra fatigued, that would be a good time to incorporate a deload week to give your body a break and let it reset. However, it’s recommended that you deload once every 6-12 weeks, depending on each individual and athlete. For example, a powerlifter who is pushing themselves with more intensity and volume should take a deload week more often than an average gym-goer who is pushing themselves at a lower intensity.
Conclusion
When your body stops growing and getting stronger, or you’re feeling fatigued and exhausted from your training plan, adding a deload week can be just what you need to push past plateaus and give your body the rest and reset it needs to continue on its path to building your desired physique.
A deload week improves your rest and recovery process, helps you hit new PRs, improves your joint health, and reduces stress.
Have you ever tried a deload week before? If so, let us know how it went in the comment sections below. Also, share this article on social if you think other people will get value out of it.
References
1 – Cheng, A. J., Jude, B., & Lanner, J. T. (2020). Intramuscular mechanisms of overtraining. Redox biology, 35, 101480. https://doi.org/10.1016/j.redox.2020.101480
2 – Mann, J. B., Thyfault, J. P., Ivey, P. A., & Sayers, S. P. (2010). The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. Journal of strength and conditioning research, 24(7), 1718–1723. https://doi.org/10.1519/JSC.0b013e3181def4a6
3 – O’Brien M. (2001). Exercise and osteoporosis. Irish journal of medical science, 170(1), 58–62. https://doi.org/10.1007/BF03167724
4 – Flavio A. Cadegiani, Claudio E. Kater, Matheus Gazola. (2019) Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT). Journal of Sports Sciences 37:11, pages 1296-1307.
Best Bodyweight Partner Exercises To Add To Your Workouts
These bodyweight partner workouts are perfect for those with someone to workout with who don’t have access to a gym!
These are challenging times to workout. The current state of everything with gyms closed or open with limited capacity has probably made it difficult for you to find that stable routine you once had. On top of that, the weather is starting to change, that bitter, cold air moving in faster than we may like. Those valuable runs or outdoor activities are dwindling and you may feel stuck with what to do. Working out at home can be a challenge and we fully understand the struggle of balancing your busy life and your workouts especially with no gym to escape to.
If you have a partner or workout buddy living with you, thankfully there are some great exercises you can do together! Keeping you both on a routine promotes a healthier lifestyle overall, both physically seeing gains and staying mentally sharp during these challenging times. Plus, it is more fun to work out with somebody. If you prefer to workout alone, that is perfectly understandable and we get that, but working with someone can open new doors to exercises, tips, and a great energy that you may be missing out on.
Believe it or not, it is possible to get a good workout in without all the equipment a gym provides. While we get used to grinding in the gym with our favorite machines, maybe its time to switch things up and get a great full body workout in with your partner as the only equipment you need. The right person can keep you accountable and push you to limits you may have not thought possible.
Getting Started
To start, have a conversation with your partner about your goals as well as their goals and work together to achieve them. Any injuries, current or past, sensitive spots, or weight differences can also be discussed to run a safe and efficient workout. While focusing on form and technique together, you both can see great gains with a monster partner workout.
Partner Exercises
Plank With A Clap
Planks are great all around ab builders while also promoting great gains for balance and stabilization as well as low back pain (1). Both you and your partner hold the plank position, keeping your cores engaged with a neutral spine. Facing each other, you can either start a timer or count the claps as reps. While in the plank position, reach your right arm out and clap their left hand as they extend their arm, alternating arms as you go.
Push-Up With A Clap
This is very similar to the plank with a clap but we had to throw this in there. Working your chest, arms, and abs, a push-up is one of those exercises that should be staple in any workout (2). Both you and your partner perform a push-up and clap hands with the opposite arms. Continue alternating for a set amount of time or reps.
Burpees
Burpees are a killer full body workout and that love-hate relationship we have with them may be slightly easier with a partner present. Have your partner lie on the ground flat on their stomach, or they can hold a plank position. Then perform a burpee, jumping over them to the other side as you perform this exercise. The added challenge is jumping over them as opposed to jumping straight up in the air.
Pistol Squat
Pistol squats can be challenging, but with a partner, these exercises become a whole lot easier. Use your partner as support for these. Stand facing each other and join opposite hands, making sure you have a good grip. With one leg off the ground, squat into the sole leg planted firmly on the ground into a one-leg squat. You and your partner will both be performing the exercise and providing balance for each other.
Wheelbarrow Push-Up With Squat
This is an interesting exercise but one you both can have fun with. Your partner will be in a push-up position, but you will hold their ankles at about hip height. Your job is to hold them stable while also maintaining a good, solid squat position. At the same time you will both lower, your partner into a push-up and you into a squat, for your desired number of reps.
Bodyweight Squat
We had to put this in there because the bodyweight squat is a great exercise to perform (3). You can hold one hand to your partners or cross your arms and hold each opposite hand as you both engage in a squat position. With a tight core and flat back, both of you will lower into a squat and control the motion back up.
Side Plank With Rotation And Clap
Side planks can be brutal, but are perfect for your obliques as well as providing balance and promoting good posture (4). You and your partner will be back to back in an opposite arm side plank. Extend your arms at the top and clap hands with your partner, followed by you both rotating down and clapping your hands underneath each other. Keeping a good, stable core is key for this exercise.
Hand Stand Hold
Hand stands can be challenging but are fun exercises to perform for stability as well as using multiple muscles to keep yourself engaged. And you look good doing it! Have your partner help you into a hand stand position, or hop into it on your own if able, and hold for your desired amount of time. Your partner will stand next to you as back-up incase you start to lose your balance. Switch positions and let your partner show off a little.
Wrap Up
Working out with a partner is a great way to be accountable to yourself and someone else while promoting great growth, both physically and mentally. While it can be challenging to get a good workout in, having someone to help you, and someone you can help, can make these more fun and engaging as you seek that desired physique. Give these partner exercises a try and really see the benefits of a great workout.
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
Gupta, Gautam; Alok, Mayank (2018). “Effectiveness of Plank Exercise in Low Back Pain”. (source)
Contreras, Bret; Schoenfeld, Brad; Mike, Jonathan; Tiryaki-Sonmez, Gul; Cronin, John; Vaino, Elsbeth (2012). “The Biomechanics of the Push-up: Implications for Resistance Training Programs”. (source)
Kritz, Matthew; Cronin, John; Hume, Patria (2009). “The Bodyweight Squat: A Movement Screen for the Squat Pattern”. (source)
Blasimann, Angela; Eberle, Simon; Scuderi, Manuel M. (2018). “Effect of Core Muscle Strengthening Exercises (Including Plank and Side Plank) on Injury Rate in Male Adult Soccer Players: A Systematic Review”. (source)
4 Tips On How To Handle ‘Two-A-Days’ To Maximize Your Gains
Two a-days are a practice reserved for those with luxuries of time and strength of spirit.
In this age of increasing amateur fitness, more and more gym-goers are finding excuses to fit workouts in over 7 times a week. Here are some tips to help manage the grueling but rewarding practice of two- a days.
1. Recovery Is King
Of course this always applies, but extreme attention must be payed when doing two a-days. If one is not getting enough sleep or calories, two workouts a day will start to become a detriment rather than a boost. Also, sitting at a desk for 8 hours in between workouts is a recipe for a stiff inhibited body- vulnerable to injury. Extra care must be taken both during off time, and during warm ups/ cool downs to make sure the body is supple and ready to work.
2. Diversify Workouts
Two a-days are not meant to be just an acceleration of an average workout program. Doing a program twice as fast as intended usually means you’re not working hard enough, or the program sucks. Two a-days are beneficial for the individual looking to attack the body in multiple ways.
Cardio workouts are excellent pairings on heavy bodybuilding days, can be done with a variety of machines, and can be anaerobic or aerobic in focus. As far as weightlifting, hitting the same movements multiple times a week can be beneficial, but the law of diminishing returns always looms large.
Make sure you have multiple ways to hit each body part, and that resistance types, set, and rep ranges are altered to constantly provide a new stimulus while allowing for recovery.
3. Have A Goal
Often, the biggest danger of doing two-a-days is becoming confused in routine- making up workouts on the way to the gym, altering workouts senselessly while at the gym, etc. It’s easy to be swept up in the feeling of ‘the grind,’ doing a ton of work without actually having a specific intention behind any of it.
Write down exactly what you want to accomplish and plan around that, or at least use it to orient yourself every day, so that the work, which often becomes monotonous, does not become mindless. Putting in twice the work and not seeing results because the work had no clear purpose can be a damaging psychological blow.
4. Make sure you have the drive.
From my own experience in sports training, often doing two-a-days becomes half-assing two workouts instead of really pushing through one. When one knows that they will have to work out later in the day, it’s easy to take the first workout lightly. This is a nasty habit. Both workouts don’t need to be balls to the wall, but they need to be complete workouts. Don’t delude you’re doing twice the work if you’re really just taking twice the time every day.
How do you prepare for two-a-days?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Foods To Help You Sleep To Maximize Growth & Recovery
Sleep is so important to our growth and recovery, but too often do we forget that.
How many hours a night do you sleep? No, really think about it? Some nights may see 8 hours, some 7, maybe the occasional sleep in with 9 hours. But if you start saying 4, 5, even 6 hours of sleep a night, you may be hurting all of your gains you worked so hard for. While it is true that some people can run on a full tank of gas with continually 5-6 hours of sleep, it is safe to say that the majority of us cannot. Don’t let this stigma of getting “too much” sleep stop you from getting enough sleep.
How many times has someone said to you, “You sleep too much. You need time to get things done”. Remember how annoying that is? Changing your mindset to say sleep allows you to do more in less time is only stating the facts about sleep. The more recovered you are, the better you will perform.
And that goes for our bodybuilding and fitness goals as well. The more recovered you are, the better you will perform. The gym might be where the gains are created, but recovery is where they actually come to life. When you lift, you are tearing the muscle fiber, thus making space for new muscle to form. But that muscle forms with proper rest and recovery, and a healthy nutrition plan, and sleep should be priority number one.
Let’s talk about sleep and how it helps with muscle growth, then of course, everyone’s favorite topic of which food is best for promoting sleep. Help yourself feel great by taking sleep more seriously.
The Sleep Cycle
There are 5 stages of sleep that scientists categorize during your sleep cycle. Stages 1-4 are considered non-REM and stage 5 is considered REM (1). We’ve all heard of REM and non-REM, but let’s jump into this a little more. It is important to note that changes in brainwave frequencies and amplitudes are what differentiate each stage.
Stage 1: The lightest stage of sleep, your brain frequency is just slightly lower than when you are awake.
Stage 2: Deeper than Stage 1, you are starting to fall into a state where its harder to be awakened.
Stages 3-4: Entering into a deeper sleep, these stages are known as slow-wave sleep and as we age, we spend less time in these stages.
Stage 5: You’ve now entered REM sleep and this is where dreams start to happen. The skeletal muscles don’t move and breathing is elevated.
It is Stage 3 where your muscles are most relaxed, blood supply starts to flow through the muscles more and tissue growth and repair occurs. Energy is restored and growth hormone is released starting to do its magic. REM sleep is where that energy for your brain and body starts to charge up for the next day’s performance (2).
Importance Of Sleep For Growth & Recovery
When paired with a healthy diet, sleep is that vital piece of recovery to really work to repair muscle and see an increase in your muscle growth. When you sleep, your body enters into a higher anabolic state that means your body has more time to repair those torn muscles. Your body also has a higher rate of protein metabolism than when you are awake. Protein is essential for muscle growth and by processing more protein, you allow for more build up which in turn increases muscle strength and size. As human growth hormone spikes, it plays a role in the productions and regeneration of cells to help fix any damage caused by your workout (3).
In terms of cognitive function, adenosine is sent to the brain to signal that it needs rest. During sleep, these levels of adenosine start to decline which in turn make you slightly more alert. This would seem like the brain is recharging and refueling to ensure alertness and focus for whatever the next day brings (4). We all know how it feels to operate the next day after a poor night’s sleep and the ability for its physical growth and recovery should be equally matched by its cognitive recovery as well.
Foods To Help You Sleep
While there are ways to help you sleep like meditation or quality supplements, some foods may help with this as well for a more natural source.
Almonds: A great healthy source of fat, almonds can boost sleep quality by serving as solid sources of melatonin and magnesium, both highly effective for sleep enhancing properties.
Walnuts: Packed with nutrients, aside from multiple benefits of walnuts, when it comes to sleep they are a great source of healthy fats and melatonin. They provide the omega-3 fatty acids ALA and DHA to increase serotonin.
Turkey: Turkey is a popular food source for promoting sleep because it contains tryptophan, an amino acid that encourages sleepiness and increases the production of melatonin (5). Also a great source of protein, turkey can improve your quality of sleep and really aid with muscle growth.
Fatty Fish: Filled with vitamin D and omega-3 fatty acids, both of these have serious benefits when it comes to improving your overall quality of sleep.
Beans: High in fiber, beans can help you spend more time in that vital slow-wave sleep of Stages 3-4. They can control glucose levels to stunt arousals that may come from sugar (6).
Tart Cherry Juice: Can improve sleep and lead to a longer sleep. Filled with melatonin, this works great but just be sure to get 100% juice with no additives.
Chamomile Tea: Has benefits to boost your immune system, reduce anxiety and depression, and improve sleep. It contains an antioxidant called apigenin which promotes sleepiness and reduces insomnia.
Wrap Up
Sleep and its value to our overall growth and performance is more than important when it comes to our training and performance success. Too often do we overlook sleep but we all need it. Getting adequate sleep should not make you feel lazy or unproductive, but quite the opposite. Getting good sleep clearly promotes cognitive functioning and allows for that much desired muscle growth to finally appear. Try these foods before bed and see how they can really boost your sleep to keep you looking and feeling great.
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
Cell Press (2018). “How REM and non-REM sleep may work together to help us solve problems”. (source)
Waterhouse, Jim; Fukuda, Yumi; Morita, Takeshi (2012). “Daily rhythms of the sleep-wake cycle”. (source)
Dattilo, M; Antunes, H. K. M.; Medeiros, A; Neto, M. M.; Souza, H. S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Saini, Ekjyot K.; Gillis, Brian T.; Elmore-Staton, Lori; Buckhalt, Joseph A.; El-Sheikh, Mona (2020). “Longitudinal relations between sleep and cognitive functioning in children: Self-esteem as a moderator”. (source)
Hartmann, E. (1982). “Effects of L-tryptophan on sleepiness and on sleep”. (source)
Zhang, Duqin; Wang, Liping; Tan, Bin; Zhang, Weiqing (2019). “Dietary fibre extracted from different types of whole grains and beans: a comparative study”. (source)
Why Muscle Density Matters & How To Build It
That dense look you desire is all dependent on muscle density.
For those of us who lift big and seek a massive physique, muscle density is something that cannot be overlooked. Despite our complete drive for that increase in size, what we visually seek may not be the absolute best goal for us. Have you ever been in the gym and the guy next to you is massive, huge, lifting some serious weight? And then you look at yourself at you’re not as massive, not as huge, but you’re lifting the same amount of weight? This is muscle density and while this guy next to you may have the aesthetic you want, it’s a great thought to know that, in theory and principle, you’re stronger.
When it comes to certain strength sports, muscle density is an absolute must have. Powerlifting and Strongman athletes need to feel as though they can lift and push and pull and squat anything and everything that comes their way. Bodybuilders seek that well-rounded, perfectly sculpted physique, but what makes those muscles pop is vital for their success. Ultimately, the goal is to increase strength and size and luckily for us, the two are more than possible.
With muscle density being so important, let’s dive into it. From what it is, to the difference between muscle density and muscle mass, to how to build it, we’ll cover all the bases so you can start prioritizing what you need to do to really start to succeed.
What Is Muscle Density?
Muscle density is the amount of lean muscle tissue that your body has in comparison to the amount of fatty tissue. The more muscle tissue, the more dense of an appearance and structure the muscle takes on. With more density, this means the muscle fibers are stronger, allowing you to produce more power than larger muscles that may not be as dense. Essentially, muscle density is about the strength of the muscle. And by getting rid of excess fat that may be buried in between the muscle fibers will only enhance the level of muscle density you ultimately have (1).
Difference Between Muscle Density & Muscle Mass
While muscle density is about strength and the amount of lean muscle compared to fatty tissue, muscle mass tends to refer to the sheer size of the muscles. So, we’re talking here about strength versus size, or for our purposes, muscle density (strength) versus muscle mass (size).
Let’s take a look at hypertrophy, or muscle growth, to really understand how muscle density and mass work and what we can expect. Two types of hypertrophy exist that will hopefully help us break this debate even further: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Myofibrillar hypertrophy is another way of saying muscle fiber growth, which in turn is another way of saying increased muscle density. What happens with this is the muscle fibers become enlarged through the multiplication of myofibrils which equate to strength, speed, and power, respectively. Through working out and lifting, these fibers must increase in density as they recover, thus leading to that valuable increase in muscle density (2).
Sarcoplasmic hypertrophy is the increase in muscle size, or for our purposes, muscle mass. The volume of the muscle cell fluid increases, boosting the literal size of the muscle cell but not adding any strength or density. For many bodybuilders, this is what we’re looking at unless they prioritize strength and size, instead of one over the other (3).
Why Muscle Density Matters
Muscle density matters because that is your muscle strength. Your sheer ability to get stronger and see the gains you want most are all dependent on how you work muscle density. It can be easy to get caught up in being the biggest, the one with the absolutely bulging biceps or popping pecs. But muscle density allows for better sport specific movements, can increase your chances at seeing great PRs, and will ultimately win out over just muscle mass any day, for your ability to lift big is how you grow (4).
How To Build It
Here are some tips to get you started and help you build that valuable muscle density.
1. Lift Big But Lift Smart
Always look to increase the weight more than you had previously before. This will really pay off as you start to build more and more of those muscle fibers looking for them to grow. Just be cautious that you lift within the realm of what you can do to avoid injury.
2. Resistance Training
Placing the proper amount of resistance on your muscles is vital for fiber growth and the right amount of overload can really work to get those muscle dense.
3. Diet & Supplementation
For your dietary routine, something like a low-carb diet will work to get rid of that excess fat around the muscles. This is partly why the ketogenic diet is so popular. But don’t forget to use the right supplements and really work to push only the highest of quality supplements into you before, during, or after a workout (5). Something like a protein powder, pre-workout, or BCAA supplement will work wonders for all phases of your workout.
Featured Supplement
It is important to supplement with the right products in order to increase muscle density and really boost all your strength goals. This creatine from Transparent Labs is an awesome product to help you get there.
Transparent Labs StrengthSeries Creatine HMB
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Wrap Up
When it comes to building muscle density, also know as our strength, it is important to really put an emphasis on that depending on our goals. While muscle mass and our literal size may be the end goal, muscle density will prove to pay off in the long run for us as we seek to lift as big as possible. Don’t neglect muscle density and the path to get there because it will change your fitness goals for the better.
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
Miller, A. E.; MacDougall, J. D.; Tarnopolsky, M. A.; Sale, D. G. (1993). “Gender differences in strength and muscle fiber characteristic”. (source)
Damas, Felipe; Angleri, Vitor; Phillips, Stuart M.; Witard, Oliver C.; et al. (2019). “Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men”. (source)
Roberts, Michael D.; Haun, Cody T.; Vann, Christopher G.; Osburn, Shelby C.; Young, Kaelin C. (2020). “Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?”. (source)
Wang, Ling; Yin, Lu; Zhao, Yue; Su, Yongbin; et al. (2021). “Muscle Density, but Not Size, Correlates Well With Muscle Strength and Physical Performance”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
6 Ways To Ignite New Muscle Growth
Ignite New Muscle Growth With These Steps
Whether you’re a beginner or a professional, hitting a plateau is almost inevitable in your fitness journey. If you don’t know your way around the muscle building barriers, you might find yourself at a dead end.
You can break through the overhead ceiling by making a few adjustments and continue your progress. While following the steps mentioned in the article will get you through a plateau, you might reach the same standstill at some point in the future.
When you hit a progress roadblock again in the future, all you need to do is come back to this article and switch different things than what you did in the first time. Bookmark this page so you can come back whenever your progress halts.
Change Your Training Routine
If you’ve been following the same training program for over 12 weeks, it might be time to switch things up. Your workouts should have a combination and right mix of compound (multi-joint) and isolation (single joint) exercises so your muscles get the best of both worlds.
If you want to build muscles or lose body fat you might also need to adjust your cardio. To ensure the overall development of your muscles, you will have to train your muscles from all the angles with variations of exercises.
Fix Your Diet
Diet is an integral part of building muscle mass. If you’re unable to add size, you might have to adjust your macros by increasing your carbs and protein intake. To reduce your body fat, you might have to cut back on the carbs.
If the changes in your diet don’t seem to work, it might be a good idea to try a new diet like IIFYM (if it fits your macros), keto, Intermittent fasting, etc. If you’re not sure how to fix your diet, you should take the help of a professional.
Emphasize Recovery
Some people focus too much on their training and ignore recovery. Many of these people wear their low daily recovery time as a badge of honor. You need to understand that you break muscle while you train and build muscles while you’re resting.
Recovery from your workouts is vital to building muscle or losing weight. If you feel sore for more than two days after your workouts, you should consider taking two rest days in a week as compared to one.
Advanced Training Techniques
Your muscle tissues are quick at getting used to your training style. Don’t let them settle down by using advanced training techniques. Some of the most effective training techniques include BFR (blood flow restriction) training, supersets, drop-sets, intraset stretching.
You constantly need to shock your muscles if you don’t want to hit a muscle plateau. Some of the advanced training techniques might require you to buy additional equipment like occlusion straps, resistance bands, etc. but this investment will pay for itself in no time.
Use Supplements
Supplements are incredibly effective at helping in igniting new muscle growth. There are different types of supplements you can take to enhance your performance and recovery which lead to building muscle mass.
Pre-workout supplements can get you ready for your training, while intra and post workout supplements aid in muscle recovery and growth. Make sure you don’t overly rely on supplements and keep real food as your main source of nutrition.
Be Patient
Building muscle mass doesn’t happen overnight. It can take some time depending on your genetics before your body starts to show changes even after you’re following the right training, nutrition and recovery plan.
One more thing to note is, the more you have, the harder it will be to progress. The more muscle you have, the harder it will be to gain lean size. The lower the body fat percentage you have, the harder it’ll be to shed extra weight. As they say, patience is a virtue.
Which is your favorite muscle to train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How to Carve Your Lower Abdominals
How to Carve your Lower Abdominals
As the old saying goes, abs are made in the kitchen, which is very true, as if there is a layer of fat covering the abdominal muscles, then visibility of the six pack will be non-existent.
But what people seem to forget to add to the old saying is, that you still need to carve them up good and proper in the gym.
So to help you along I have compiled a list of the top lower abdominal exercises to ensure that the lower abs will always be on point.
Exercises For The Lower Abs
Reverse Crunch:
Difficulty: Beginner
Begin by lying on your back on the ground
Raise your legs and bend your knees to a 90 degree angle
Bring your knees towards your chest while simultaneously raising your hips off the floor
Make sure to breath out while doing so
Ensure to control the movement and not allow the momentum to take over.
Then inhale and return to the starting position where your knees are back to 90 degrees
Tip: Make it more difficult by adding a weight in between the feet or a resistance band around your ankles, this will add more resistance when curling your knees towards your chest.
Mountain Climbers
Difficulty: Beginner
Start in a plank position
Ensure your abs are tight and engaged
As you exhale, pull your left knee into your chest as far as possible, while your right knee is extended behind you
Then switch legs, and bring your right knee towards your chest while extending your left leg
That is one rep
The movement will look similar to that of a sprinter at the starting blocks
Ensure you keep your hips down and knees in and ensure to exhale each time the knee is brought towards the chest
Tip: Make it more difficult and also incorporate the obliques by doing cross body mountain climbers.
Instead of the chest, simply draw your left leg towards your right elbow, and then the right leg towards the left elbow. That would be one rep.
Windshield Wipers
Difficulty: Intermediate to experienced
So technically this is a lower oblique exercise but it is on my list as it will ensure the lower obliques become more prominent.
Begin by lying on your back on the ground
Ensure that your back is flat
Extend your arms out either side of you to create a ‘T’ shape
Raise your feet off the ground so your body is essentially in a 90 degree angle
During this movement the legs will have a slight bend in the knees
Then slowly while controlling the movement, rotate the hips to one side, without letting your feet touch the floor.
Then come back to the middle and continue to do the same on the other side, that is one rep.
Your feet are going in a semicircle, and as the name suggests, you are mimicking a windshield wiper
Tip: This can be made more difficult when done while hanging
Pike on Swiss Ball
Difficulty: Intermediate to experienced
Begin in a press up position
Ensure the swiss ball is resting under your feet
Then as you exhale, drive the hips upwards and pull your feet forwards towards your chest
This will bring the swiss ball towards you
Hold the position and then roll back to the starting position
The top of the movement will resemble an A, or upside down V,
Tip: This can also be done on a rowing machine, simply place your feet on the seat and control the eccentric and concentric movement.
Dragon Flag
Difficulty: Experienced
This particular exercise was invented by the legendary Bruce Lee, and made pop culture status in every gym in the late 1980’s after it appeared in Rocky IVs famous montage scene. Thank you Sly, as everybody loves a good training montage.
So here is how its done:
Lying on your back
Reach your arms behind you and hold onto the bench
Lift up your hips as you roll your weight onto your shoulders
Then raise your body into the air but ensure your body is vertical
Keep your neck safe by ensuring the weight is on your shoulders
Then slowly lower your body back down towards you and the bench until you are parallel to the floor
Keep everything tight at this point
Then come back up the starting position at the top
That is one rep
Partner Lying Leg Throwdowns
Difficulty: Experienced
So this is actually a partner based exercise, make sure you don’t piss them off before you start this routine as they will have the power to torture you.
Begin by lying on your back on the ground
Your partner will be standing over you
You will be holding onto their ankles for support so ensure you are both in close proximity
Ensuring the legs are together, keeping the abs tight, then slowly draw your hips up and bring your legs up towards your partner’s chest
Once your legs come towards your partner your partner will push down your feet towards the floor
Ensure you control the movement so your legs do not hit the floor.
Once your feet come back down that will be one rep
Then raise your legs back up to your partner and continue the set
Tip: As well as the lower abs, the obliques can also be targeted, simply get your partner to throw your legs either side of you. Again ensure you control the lowering portion of the movement.
So there you have it, these lower ab exercises will ensure you can continue to sculpt your physique in the gym, while using the kitchen to fine tune things.
Until next time, happy lifting.