Tag: FITNESS
How This Frank Zane Workout Can Boost Gains & Save Time
These workouts from Frank Zane are great as a three-day training cycle to still see awesome growth.
Frank Zane is a retired professional bodybuilder and three-time Mr. Olympia champion. As a member of the IFBB Hall of Fame, his physique is one that history remembers given his methodical approach to symmetry and proportion.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to Olympia legends for that sought after advice.
Frank Zane is a legend in the bodybuilding world, and although he has since retired, his workouts still hold clout as ones to boost your growth and give you an aesthetic you want most.
Full Name: Frank Zane (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
185 lbs.
5’9’’
06/28/1942
Division
Era
Nationality
Under 200 lbs.
1960, 1970, 1980
American
Frank Zane sought an approach that saw him lifting heavier and he programmed what is seen as a three-way split used by bodybuilders and amateurs alike. For its ability to boost gains and save time, this style is one to try especially given our busy schedules. Let’s check out this awesome workout from Frank Zane and see if we can get the right proportions like Zane did himself.
About Frank Zane
Frank Zane is a former American pro bodybuilder known for his extreme focus on symmetry and proportion. Given his strict attention to detail with supplementation and a Bachelor of Science degree from Wilkes University, he was given the nickname “The Chemist”. His pro debut in 1961 at Mr. Pennsylvania would spark a long career that would put his physique in the history books as one to not take lightly. Competitors feared Zane and his shredded physique for they knew what a fierce opponent they were up against.
This proved to be true, for Zane would go on to win the Mr. Olympia contest three years in a row spanning from 1977 to 1979. After that, with a string of injuries and minor setbacks, he would see the podium a few more times but never quite managed to squeeze out another Olympia win. He retired in 1983 and became an author, as well as appearing in a few films. His induction into the IFBB Hall of Fame cemented his legacy in the history books as one of the top bodybuilders of all time.
Frank Zane Training Routine
Frank Zane’s training routine saw a three-way split when it came to exercise and how he structured his workouts. Working with heavier weight, he would use one powerlifting movement in each workout that was modified to his personal preference. By dividing these workouts up into three sections, it allowed him to capitalize on efficiency while not sacrificing any work to each respective muscle group. This would ensure that he could continue regularly training without dealing with unwanted soreness or fatigue.
Workout #1: Back, Biceps & Forearms
Exercise
Sets
Reps
Deadlifts
6
10-12
T-Bar Rows
3
10
Front Pull Downs
3
10
One Arm Dumbbell Row
3
8
One Arm Dumbbell Concentration Curls
3
8-10
Alternating Dumbbell Curls
3
8-10
45-Degree Incline Dumbbell Curls
3
8
Barbell Reverse Curls
3
10
Seated Barbell Wrist Curls
3
10
Workout #2: Legs & Calves
Exercise
Sets
Reps
Squats
6
10-12
Lying Leg Curls
3
10-12
Leg Extensions
3
10
Standing Calf Raise
3
12
Donkey Calf Raise
3
12
Seated Calf Raise
3
8
Workout #3: Chest, Triceps & Shoulders
Exercise
Sets
Reps
Barbell Bench Press
6
10-12
Incline Dumbbell Press
3
10
Decline Dumbbell Flys
3
10
Dumbbell Pullover
3
12
Close Grip Bench Press
3
10
One Arm Overhead Extensions
3
8
V-Grip Press Down
3
8
Bent Over Dumbbell Lateral Raise
3
8
Side Cable Raise
3
8
Ab Workout
Exercise
Sets
Reps
Leg Raise
4
25
Crunches
4
25
Seated Twists
1
100
Hanging Knee Ups
4
25
Cable Crunches
4
25
Round 2: Seated Twists
1
100
Featured Supplement
While Frank Zane was given the nickname “The Chemist” for his precision with supplementation, he knew how important it was to find the right supplements to boost growth, as well as work towards an efficient recovery. Since we all know the benefit of great supplements and what they can do for our gains, we wanted to share with you a solid protein supplement that is vital in boosting growth and working towards a quality recovery. While finding a good supplement can be challenging, we hope to make your life a bit easier by providing you with an awesome product.
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Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Wrap Up
Frank Zane has already cemented his place in the bodybuilding history books with three Olympia wins and a reputation for having a carefully sculpted and proportioned physique. Now its our turn to take the reigns and seek to mirror what Zane did during his illustrious career. This workout is one to try for it will really work to boost all of those gains and give you what you want most out of your workouts. This great three-way split workout is one to give you the best benefit out of an awesome workout that you need.
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 Frank Zane Instagram
How To Alleviate Lower Back Pain After Squats
Lower back pain can be unpleasant but these tips can help alleviate that unwanted soreness after squats.
The squat is a monster lift. We can all agree on that. For those who take the squat seriously, you know how hard it can be to really get that weight up. The amount of stress it takes on our legs and back can be immense and that unwanted pain we feel after a lift can simply be unpleasant and disrupt many of our other daily activities. What the squat does is it allows us to burn a significant amount of calories with a compound exercise that also works to maximize hypertrophy. Often referred to as a king among other exercises, the squat is something you need in your routine.
To understand just how squats work to alleviate lower back pain, we need to look at a number of factors. Considering our low back works to support and stabilize our lifts to keep us grounded, this is important as we want our balance to be spot on when under so much weight. For some of us, training through a sore low back is doable but the question of how smart it is nags in the back of our minds. Why push ourselves so hard if it will only enhance that uncomfortable amount of pain.
Let’s take a look at this topic further, for it is vital for any lifter. Squats will enhance growth and aid in stability for other lifts, on top of making you look like a giant in the gym. Don’t let lower back pain keep you from doing what you love. How to alleviate low back pain after squats is something you need to know and its something we’ll tell you.
Causes Of Low Back Pain After Squats
The causes of low back pain after squats may be one thing, but more than likely it is a cumulation of many that are piling up and leading to this unwanted soreness. Let’s look at some potential causes below.
Weak core: Our cores are vital for providing important support and stabilization for a number of exercises, but more so with heavy lifts like the squat. If our core muscles are too weak, they won’t be able to support the spine and pelvis thus forcing compensation onto our lower back muscles.
Depth of squat: You want to make sure you are squatting at the right depth and not forcing yourself to go too low in the squat. Squatting too low can put stress on your back which can lead to this unwanted soreness and pain.
Improper weight distribution: This is important and often times overlooked. Our feet t should be flat and grounded, not elevated to where the toes or balls of our feet are taking the load. If this is the case, too much pressure can be placed on the knees and the squat is harder to perform anyway. As a result, you will rely on your low back muscles to take too much load to support.
Too much rounding: A common problem for many of us is rounding our backs just a bit too much. This is dangerous because of the compression it causes on our spines. Especially with a weak core, there’s nothing to support your body if you are rounding only amplifying the negative effects of an arched back.
Ways To Alleviate Lower Back Pain
When looking at ways to avoid lower back pain, we can start with fixing some issues previously mentioned and then some extra tips to really give you confidence when under such big weight.
Strengthen That Core
By putting an emphasis on core training at some point in your training cycle you will allow yourself to build muscle and really enhance a stronger, more stable core. Whether this be an ab exercise in each set of your existing routine, or taking the time to perform a core circuit at the end of each workout, boosting your core strength will prove to be great for a number of reasons, but especially in supporting your squats (1).
Correct & Fix Form
This tip is important for any exercise you do, but for something like the squat, bench press, and deadlift, even more so. These lifts are massive and require you to put immense stress on your body as you look to lift that weight off the ground. Perfecting form is vital and should not be overlooked, even down to the smallest detail. One small tweak can cause more pain than you would like and it is important to really work on proper form and technique. This will also fix the issue of rounding and arching your back (2).
Loosen Up Those Hips & Love Mobility
When our hips become too tight, it can cause real problems for us, not only in terms of movement and maximizing the performance of the exercise, but also for that pain we feel after squats. When our muscles get too tight, it forces our body to look elsewhere for help, and with squats, that typically means our low back. If we don’t work on hip mobility and strength, these muscles can become weak and really hurt the gains we seek the most (3).
Take A Few Days & Rest
As athletes, this may be the last thing we want to hear, but its true. If we’ve pushed ourselves to the limit sometimes our bodies tell us they need a break. Take a few days and rehab the painful or sore spot and put together a plan of attack to fix the problem so it doesn’t happen again. You’ll be glad you took the time now as opposed to when things get worse.
Wrap Up
Pain after squatting is a real thing, especially in our low backs. Knowing the causes and looking at ways to alleviate them are incredibly important for building support and working on bettering ourselves. We all know we need squats so why not set ourselves up for success without unwanted pain and strain. That PR is just around the corner with a healthy, stable body.
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
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
Comfort, Paul; Kasim, Peter (2007). “Optimizing Squat Technique”. (source)
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
9 Leg Day Mistakes You Might Be Making
9 Leg Day Mistakes You Might Be Making
Your legs make up half your body. Ignore them and you’re doing yourself a disservice.
Correct these 9 leg day mistakes and turn your twigs into tree trunks.
Skipping Leg Day
This seems redundant to say, but it’s true. Unless you’re going for the lightbulb look, stop skipping legs and start squatting. You don’t want to be the Johnny Bravo of your gym.
Not Training Legs Frequently Enough
Most people train their legs once a week (actually, probably once every quarter). Even still, it’s usually not enough to elicit any real adaptation.
Yes, Dorian Yates was known to train each body part once a week. But no, you are not Dorian Yates. His legendary workouts were so intense that his muscles needed adequate rest before the next session. Nothing personal, but you’re (probably) not training with the intensity and weight to justify needing a full week’s recovery. And sticking to one leg day a week may be holding you back.
All things considered, adding a second leg day to your weekly split can make a huge impact on your progress. It’s simple math.
One leg day/week amounts to four workouts every month. Two leg days/week totals eight workouts every month. That’s a difference of 52 workouts by the end of the year!
Not Lifting Heavy
Your technique is the foundation for heavy lifts. One shouldn’t be sacrificed for the other. And more often than not, folks will throw their technique out the window if it means slapping on another plate to impress their gym crush.
That said, stay true to your form while lifting some heavy ass weights and the results will show.
The heavier you lift, the more high threshold motor units (HTMU) you’re engaging. Motor unit recruitment depends on the load and intensity of the exercise being performed. Low intensity exercises recruit your slow twitch fibres (type I fibres). High intensity and heavy loaded exercises recruit your fast twitch fibres (type IIa and IIb).
If you’re always lifting with lighter weights and low intensity, you’re never engaging those type II muscle fibres. And if your goal is to build dense, long-lasting muscle, your program should have a healthy dose of heavy lifts.
Too Much Isolation/Machine Exercises
Piggybacking off the last point, you may be overemphasizing isolation exercises and underemphasizing compound lifts.
With this in mind, it’s no coincidence that it’s harder to find a free leg extension machine than it is to find a free squat rack in most gyms. Too many people are isolating muscles they haven’t even built yet.
While isolation exercises are great, they’re your dessert. Heavy compound lifts are your main course.
Too Little Hamstring and Glute Work
Everyone loves training their “mirror muscles” (pecs, arms, quads) for obvious reasons. This often leads to an underwhelming amount of posterior chain work (aka your “functional muscles”).
Most of the classic lower body exercises you see in the gym are quad-dominant. Hack squats, split squats, leg extension, and leg presses generally emphasize the quads over the glutes and hamstrings.
Your glutes are the biggest muscles in your body. So if your goal is to build bigger, stronger legs…why ignore them? It’s kind of like wanting bigger arms and only doing curls. Meanwhile if you did more triceps work (which is roughly 2/3 of your arm), your arms would be popping out of your sleeves.
Keep doing your quad work, but add more glute and hammie exercises into the mix too. Hip thrusts, deadlifts, and leg curl variations are all great options.
Going Too Fast
Tempo is one of the most overlooked variables when it comes to building size.
Rather than dropping to the bottom of a squat like it’s a race to the floor, focus on loading and contracting the muscles you’re targeting.
Slowing down the eccentric phase of an exercise isn’t always warranted, but at times can be very effective to increase your muscles’ total time under tension.
Regardless of the exercise you’re performing, think of which muscles are the prime movers and focus on contracting them as much as possible.
Not Squatting to Depth
Whether it’s a lack of mobility or an abundance of ego, the average squat performed in the gym fails to achieve full depth. While performing quarter squats with weight you can’t handle might add some false confidence, you’re usually better off squatting through a full range of motion for greater muscle fibre recruitment and total time under tension.
What’s a full range of motion squat? That depends. Generally speaking, it’s when your hip crease is slightly below your knee (so your thigh/femur is at least parallel with the floor, if not slightly lower).
Achieving such depth requires adequate mobility, which brings us to our next leg day mistake.
Not Enough Mobility Work
Mobility is your joints’ ability to actively travel through their intended ranges of motion. Yes, it’s pretty boring stuff…but it’s a necessary evil.
I know, you’d rather be getting after it in the weight room. But if you can’t devote 5-10 min to mobility work every time you’re in the gym (at the very least), you’re doing yourself a disservice.
With mobility comes better positioning during the big lifts, better recovery, better posture, increased ranges of motion, and reduced risk of injury/pain. All of which are vital in the pursuit of bigger, stronger legs.
Not Enough Single Leg Work
The average leg workout consists primarily of bilateral lifts like the squat and deadlift with little to no emphasis on unilateral (one-sided) exercises. But don’t let this fool you.
You can get way more out of single leg exercises than you might think. Here’s why you should do them:
Minimal stress on the spine: Contrary to popular belief, you don’t need to load a barbell behind your neck and squat every leg day. The common limiting factor and weakest link during back squats is the lower back. Single leg exercises allow you to bypass the spine and place all of the load on your legs.
Loading potential: The ceiling of loading potential is high. As mentioned, you can bypass injured or weak areas, unlike squats. Many lifters can’t squat to their legs’ potential because their upper/lower backs can’t handle the load. With many single leg exercises, you can increase the load solely to your legs while minimizing back involvement.
Core work: Single leg exercises minimize your base of support and increase your core engagement.
Summary
Start training your legs and stop doing these nine common mistakes. You’ll get bigger, stronger, and look better because of it.
Did you find this leg day article helpful?
Why Boxing Can Improve Your Overall Fitness And Mental Health
Boxing is a great exercise for both physical and mental development.
Boxing has developed into a fitness trend that many have begun to gravitate towards. While some see it as a workout for hard core athletes, you don’t have to fight in the ring to get the great health benefits boxing has to offer. Seeing a boom in recent years, this fitness trend is only continuing to grow as people look to add a new level of intensity to their workouts.
With many people starting to see their health and fitness as more of a lifestyle than just a hobby, that self-awareness and focus towards personal health, both physically and mentally, has sparked interest in unique ways of training. Boxing has been around for centuries and while we all associate it with big names and pay-per-view fights, the benefits of boxing go far beyond just a good workout.
Instead of spending so much time in the gym lifting weights and hitting the treadmill, although those are still great options to improve your fitness, a boxing workout can offer different solutions to your training regimen. By increasing your heart rate and working on strength, you not only develop physical gains but mental ones as well in order to lead a good lifestyle both inside and out of the gym.
Boxing Basics
While this sport is intricate and requires advanced training once at higher levels, the basics are important to understand to make this as efficient as possible. Learning a combination of punches will allow you to enhance your overall speed and endurance to continue to thrive in the ring.
Some basic movements include jabs, crosses, uppercuts, and hooks and once you nail these, you can add different combinations to activate your core and look good doing it. Adding a bag to your workouts will provide for resistance and will work to strengthen your muscles as well.
Benefits of Boxing
Improve Cardio
The challenge with a continuous movement like boxing is that you place added stress on your heart and lungs to power you through the workout. As a result, you increase aerobic capacity and strengthen your heart and lungs to handle more (1). Keeping your heart rate elevating is key to improving cardio and really working to enhance overall endurance.
Promote Total Body Strength
With such a complex movement, the constant strain on your arms, legs, and core makes boxing a great total body workout. Through quick movements, pivots, and advanced foot work, your legs will feel the burn as you use them to move from your opponent. The repeated stress your upper body takes by hitting the bag, which is providing resistance, forces your upper body muscles to work and an engaged core will provide for balance, stabilization, and solid form to fire up all muscles (2).
Develop Hand-Eye Coordination
Hand-eye coordination is important to develop one’s fine motor skills and works to target faster reaction times and better reflexes (3). Whether you use a speed bag or spar with an opponent, watching a fast moving target and working to strike effectively will not only develop hand-eye coordination but exponentially enhance it.
Burn Calories
Between your increased heart rate and the amount of fuel it takes to power a boxing workout, you will start to shed calories as you head towards that desired physique. By creating a calorie deficit, you are well on your way to getting that shredded body. With help from your metabolism, which is surely fired up as it looks for continuous fuel, your weight loss goals become closer than you think.
Relieve Stress
Those who box tend to feel that their stress levels decline. Any form of physical activity can really enhance mood since it releases endorphins to make you feel good (4). On top of that, you know you did something to better yourself and your overall health. But something about boxing really lets you release built up frustration and punching a bag, albeit an inanimate object, gives you an empowered sense that you are taking down whatever causes you stress in the first place.
Boost Self-Image and Confidence
By burning calories, increasing muscle mass, and working on cardio, your overall body composition will change and your self-image will improve. The way you view yourself matters and you want to be proud of who you are. With that increased level of self-image, your confidence will surely improve and your overall mental health will be greatly enhanced. Boxing is also a difficult sport and by doing this as exercise, you will prove to yourself that you truly can do it.
Finding The Right Gym
Many boxing gyms exist and there are two kinds: those who train competitive boxers and those who train everyday people looking to get fit. There are also studios which offer classes that may be formatted slightly differently than a workout in a gym. If you are someone looking to learn more advanced techniques to get into the ring with someone else, find a gym that works for you in that regard. But if you just want to learn the craft and get fit doing so, make sure you look for the right gym near you so you don’t accidently end up in the ring.
Wrap Up
Boxing is one of those fitness trends that shows no signs of slowing down. The physical benefits of weight loss, increased muscle mass, and improved cardio are equally matched by the mental benefits of stress relief and increased confidence. If you are looking for a challenge or a way to mix up your workouts, look into boxing gyms near you to start your new journey into this centuries old sport. The process of getting fit should be challenging but also fun, and with boxing, you will surely find the best of both worlds as you seek to achieve whatever your desired goals are.
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
El-Ashker, Said; Chaabene, Helmi; Negra, Yassine; Prieske, Olaf; Granacher, Urs (2018). “Cardio-Respiratory Endurance Responses Following a Simulated 3×3 Minutes Amateur Boxing Contest in Elite Level Boxers”. (source)
Ruddock, Alan D.; Wilson, Daniel C.; Thompson, Stephen W.; Hembrough, Dave; WInter, Edward M. (2016). “Strength and Conditioning for Professional Boxing”. (source)
Harvard Helath Letter (2015). “Punch up your exercise routine with fitness boxing”. (source)
Jackson, Erica M. (2013). “Stress Relief: The Role of Exercise in Stress Management”. (source)
Top Ways To Boost Your Powerlift For Serious Growth
These tips and tricks will help you advance your powerlift to up big numbers.
Powerlifting has grown in popularity over the years and is now one of the most popular strength sports. While some may think bodybuilding and powerlifting share certain similarities, they differ in terms of intended goals. While bodybuilding is focused more on achieving a toned aesthetic and that desired physique, powerlifting focuses on maximizing strength in the big three exercises. It combines the bench press, squat, and deadlift into a competitive sport that tests sheer strength and absolute will. While working to enhance these three exercises is crucial for success in powerlifting, there are plenty of tips and ways to boost your powerlift that you should know.
Powerlifting has become a monster sport and sheer test of strength, forcing competitors to have well-rounded strength and serious mental capacity to get that weight up (1). Men and women compete in powerlifting contests all over the world to reach a podium spot. Typically, athletes and competitors will get three attempts to lift their heaviest amount of weight in each of the events. Those three weights are added together for a grand total.
Powerlifting has the benefit to not only allow you to compete at a high level and show off your strength, but it also gets you bigger, strengthens your overall muscular skeleton (2), and can help burn fat by using a lot of fuel and calories. Even if you don’t compete as a powerlifter, working on the big three exercises can enhance overall athletic performance for whatever your desired sport is. So, how do we get to hitting these big numbers. Proper form, a solid workout routine, a good diet, and the ability push through mental barriers are all needed to succeed in powerlifting, so, let’s make it happen.
Deeper, More Effective Squats
Deeper squats will work to enhance muscle growth and it is important to consider quality over quantity. While this will improve your form, it will work to target the muscles needed instead of relying on others for compensation. It will help with glute activation and can improve range of motion in the hips, knees, and ankles, all areas that are often overlooked. A lighter weight is not a bad thing and will allow for more reps and increased growth.
Get That Deadlift Stronger
Through building an effective squat, you will also work to promote a stronger deadlift. With the right technique, your hamstrings, glutes, back, and grip strength will all improve. Getting lower to the floor will help with stability and will also absorb some of your force. Taking your shoes off will be beneficial for this and you will notice you can lift more with quality reps. Consider something like the trap bar deadlift also to really build more strength for when its time for the barbell.
Enhance Your Bench Press
Everyone loves to bench, but many sacrifice form to lift more and ultimately end up lifting less. While performing the bench, if you move the bar in a slight J-shape motion, this will recruit more muscles and work with the biodynamics of your body. As you come down to your chest, push up and drive the bar toward your upper chest and neck area before exploding up. With the bench press, and the other two lifts, it takes time to really nail down form and build strength, so keep up the practice.
Work With Assistance Exercises
Assistance exercises play an important role in muscle-building as well as stabilization. They allow you train for specific events without grinding away at the bench press, squat, or deadlift which can result in muscle overload and overtraining (3). They assist with what you need to do to get to where you want your strength training and aerobic capacity to be. Examples of good assistance exercises include barbell glute bridges for the deadlift, box squats for the back squat, and dips for the bench press.
Form, Form, Form
Again, quality over quantity will always enhance growth and performance more than just grinding out to reach a number of reps. Having solid form is more than important to correct muscle imbalances, stay away from unwanted and unneeded muscle soreness, and that risk of injury that could keep you from the gym. With proper technique on all of these lifts you will lift more weight anyway as a result of being more efficient, so take advantage of that.
Pump Yourself With Protein
Protein is absolutely needed for muscle growth (4) and while there are many other supplements to really help with growth and recovery, a good whey concentrate or isolate protein supplement will pump you with nutrients to stimulate and enhance protein synthesis and muscle growth. Consider looking into a high quality protein powder to really feel those gains grow.
Look Into Lifting Equipment
Lifting equipment can be really beneficial for you, whether it be lifting gloves, a weightlifting belt, knee sleeves, or a host of other options depending on what you need. Lifting gloves will focus on grip strength and disperse the weight to all muscles to help with injury prevention, while a weightlifting belt can work to provide muscle warmth and core engagement to reduce the risk of low back pain and injury. Knee sleeves are great for increasing circulation and blood flow to reduce lactic acid build up and keep your muscles fueled with blood and oxygen.
Check out our list of the Best Lifting Gloves here, Best Weightlifting Belts here, and Best Knee Sleeves here to really help with overall support, growth, and performance.
Wrap Up
Powerlifting is a test of pure strength and will. While it may seem obvious to just grind it out in the gym, there are helpful tips you can do outside to make your gains even better. Enhancing all three lifts is key, but working on form, nutrition, and supplement aids to help you get there can be a real game-changer for whatever your goals. Try these tips out to really boost your powerlift and be confident that your lift will get even bigger.
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
Ferland, Pierre-Marc; Comtois, Alain S. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)
Serrano, Nathan; Colenso-Semple, Lauren M.; Lazauskus, Kara K.; Siu, Jeremy W.; Bagley, James R.; Lockie, Robert G.; Costa, Pablo B.; Galpin, Andrew J. (2019). “Extraordinary fast-twitch fiber abundance in elite weightlifters”. (source)
Eichner, E. R. (2008). “Overtraining: Consequences and prevention”. (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)
How The Hex Bar Squat Improves Strength & Stability
Using a hex bar for your squats can change things up with this massive lift.
Squatting is something we all know we absolutely need. We often talk about our upper bodies as if our legs don’t exist. You can’t blame us though, can you? Our upper bodies are what everyone sees. Those bulging bis, that horse-shoe shape popping out with our massive tris, and of course, that shredded six-pack you’ve been waiting to show off. But our legs need attention. Aesthetically, having big legs makes it look like you know what you’re doing. No one will envy a massive upper body if you have chicken legs. Trust us on that. But a great exercise like the hex bar squat has the ability to boost your gains to new heights and offer great benefits to your physical health as well.
Using a hex bar is an awesome way to switch things up and move away from the traditional barbell. Hex bars offer great versatility and can aid in many facets of multiple lifts. By standing in the middle with the weight dispersed evenly around you, you work to tackle more weight while still reducing back stress. Great for beginners, using a hex bar builds grip strength, allows for proper form, and is a nice alternative to learn down the line once you start lifting huge weight.
Let’s take a look at the hex bar squat and see what it can do for our goals. From what it is, to muscles worked, the benefits around it, and how to do it, the hex bar squat is one exercise you absolutely cannot ignore. When it comes to boosting your gains, you deserve the best out of your routine and this exercise can fire up those muscles to do just that.
What Is The Hex Bar Squat?
The hex bar squat is a fantastic way to build explosiveness and strength in the body and requires not much different of a movement than the hex bar deadlift. With the hex bar, it works to distribute the weight around so you take less load off the low back. For squats, it will allow you to pack on weight so you see some real growth start to take effect (1). It also forces you to hold better form, thus teaching you how to properly lift big weight and offering a great alternative to the barbell squat as you nail down better muscle memory.
Muscles Worked
With the hex bar squat, you work those lower body muscles like your quads and hamstrings greatly. Of course, your glutes will get some work done, as well as your calves and smaller stabilizer muscles that work for support and posture. By engaging your core throughout the entire exercise, you work to build some core strength as well. While it may not provide for that shredded aesthetic, look towards more core isolation exercises for that.
Benefits Of This Exercise
Builds Lower Body Strength & Size: The hex bar squat is one to really boost lower body strength and size by allowing you to pack on weight to work your muscles greatly, while also doing so safely.
Increase Core Strength: By keeping your core engaged, those abdominal muscles do see work get done as well. This will help when it comes to increased support and that much needed stability (2).
Promote Better Form: The hex bar can work on proper form which is what you want out of all your exercises. This is especially true when you switch back over to the traditional barbell squat.
Great Alternative Exercise: For those looking to mix up their workouts, this serves as a great alternative exercise to toss in the mix to see some real change happen. Plus, it will target your muscles differently so you get the most of every workout.
How To Perform This Exercise
Here are the steps for performing the hex bar squat:
Load the hex bar with your desired amount of weight and step into the middle. Get a good, firm grip on the handles and squeeze your core as you get ready to explode up. Push through your feet and lift the bar with you, keeping an neutral back. As you perform the squatting motion, remember to keep tight form and gently lower once all reps are completed. Repeat for your desired number of reps.
Featured Hex Bar
We wanted to share with you a great hex bar coming from American Barbell. This is a high-quality and durable bar designed to give you the best chance at seeing some serious growth and real gains.
American Barbell Hex Bar
American Barbell Hex Bar is a great bar when looking to switch up your traditional deadlift while also allowing versatility with a number of exercises. This bar works to reduce stress on your low back given that you stand in the middle as opposed to slightly behind. Keeping the bar closer allows you to engage different muscles and have a more effective workout. While you don’t need a rack, this bar is fully rackable and fits all Olympic plates. The bar is 85’’ long with 16’’ loadable sleeves and weighs 40 lbs. Knurled handles ensure great grip and this hex bar is a great variation when looking for something different than a barbell while getting the same benefits.
Price: $295.00
Try American Barbell Hex Bar Here
Check out our individual review for American Barbell Hex Bar here!
Wrap Up
The hex bar squat is one of those exercises you need to try for it will really build muscle while keeping you safe and lifting properly. As a seriously effective lift, the hex bar squat has potential to really boost your power output and explosivity. The hex bar as a fitness tool is awesome for it allows for great alternative exercises and can really promote solid form and the potential for growth. Give this exercise a try and see what it can do for 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 Envato
References
Lockie, Robert G.; Lazar, Adrina (2017). “Exercise Technique: Applying the Hexagonal Bar to Strength and Power Training”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
Margarita Ventura’s Website & Training Program Launched
The time has come for Margarita Ventura’s website and training program set with awesome workouts to get you healthy and fit.
The time has come for the launch of Margarita Ventura’s website and training programs to give you some of the best workouts around. It can be hard to find motivation and a will to workout, especially when you know you should but just don’t have it in you. Luckily, Margarita knows just what it takes to succeed and feel great about the progress you make, both physically and mentally, as you prepare yourself for a whole new fitness journey.
About Margarita Ventura
Margarita Ventura has always been healthy and active and staying fit has been a staple in her life. Not satisfied with her position in life at the time, she decided to make a change, using lessons that helped her to inspire others to make those changes needed. After competing in amateur shows, she would eventually earn her pro card and compete on bigger stages, all while balancing a full time job.
Her mission now is to help others transform their lives so they can experience the joy of succeeding just like Margarita had. She encourages people to take risks, step outside their comfort zones and live more fit and healthy lifestyles. Through a shared global community, her experiences and tips have been used to better many people physically, mentally, and spiritually.
About Her Training Programs
We’ve covered some of her workouts before and for those of you who have dared try them, you know how great they truly are. Her method is a reflection of her own journey with various iron sports with an emphasis put on bodybuilding. But the nice part about her approach is that she incorporates high intensity functional fitness taken from HIIT, powerlifting, CrossFit, and Olympic lifting fused together with cardio designed to get you lean. With her own busy schedule, she takes the thought that lifting faster in a condensed amount of time is more efficient and can maximize time and results.
Her thoughts around bulking and sculpting are that if you incorporate bodybuilding where workouts focus on specific muscle groups, you can build a powerful and shapely physique. Since the body needs constant muscle confusion, the right combination of high intensity cardio work paired with hypertrophy can yield the best results, whether at home or in the gym. These programs will also evolve to not go stale, so your progress never wavers.
Her programs offer variety and a real challenge to spark significant changes you want to see most. While most of these run for six weeks, her Free Total Body Program is a great two week program that can kick you in gear. Her six week programs include Beginner Gym Program, Beginner Home Program, Intermediate & Advance Gym Program, and Intermediate & Advance Home Program. Tackling both gym workouts and at-home ones is a great way for you to have the best of both worlds with a knowledgeable athlete and teacher at the helm.
Margarita’s Workouts To Try
We’ve covered some of her workouts and these are great for you to try to see just how much Margarita can help you achieve your goals.
Indoor Leg Workout
This workout targets the lower body and is awesome for building strength, as well as toning. With great exercises to really challenge you, you can’t go wrong with this workout. Check it out here!
Outdoor Bodyweight Circuit
This bodyweight circuit is perfect for those who may not have the equipment to perform other workouts. The high intensity nature of this workout will certainly build muscle and burn calories. Check this bodyweight circuit out here!
Core Workout
We all love that six-pack aesthetic and this core workout is one to fire up your abs. That shredded aesthetic is around the corner with this workout and you will feel an amazing burn after. Give this core workout a try here!
35 Minute Full Body Indoor Workout
For those looking for a longer workout, this 35 minute indoor workout is one to challenge your whole body and give you the best chance at seeing results. Check out this awesome total body workout here!
Click Here For Margarita’s Website & Training Programs
Wrap Up
The launch of Margarita Ventura’s website and training programs is exciting and brings fresh, fun, and engaging workouts to you without dealing with the same old exercises. Margarita knows how hard it is to get fit and maintain that fitness and she’s here to help you along to get you to where you want to be. Check out her website and start to enjoy what Margarita brings to the table with these awesome training programs.
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 Margarita Ventura
Struggling to Build Muscle? Here’s Why Your Muscle Fiber Type is Important
Genetics Play an Important Role in How Much Muscle You Build
Have you ever struggled with building muscle no matter how hard you try? If that’s you, then don’t be too hard on yourself. It’s because of your genetics, specifically, the muscle fiber type you were innately equipped with.
You see, your muscles are made up of muscle fibers, which consist of fast-twitch and slow-twitch fibers. Depending on which one you have more of, will determine how much muscle and strength you build and your capability to excel at certain physical activities.
Read the rest of this article to learn about the different muscle fiber types, and what they’re best for.
How to Build Muscle
To build muscle, you need to place your muscles under enough stress that causes them to grow. You do this via resistance training, a caloric surplus, and the progressive overload principle. Of course, you need to do resistance training via lifting weights to build muscle. It’s also important to eat enough calories and protein and follow the progressive overload principle, increasing the weight you’re lifting as often as possible.
These are the key principles to practice to build muscle, however, they’ll only get you so far, even if you’re doing everything right. That’s because a big culprit to the amount of muscle you’re able to build is based on your genes (1). That’s right! If you build muscle fairly easily, then it’s likely because you won the genetic lottery when it comes to weight training. On the contrary, if it’s hard for you to build muscle no matter how hard you try, it’s likely because you were dealt a bad hand in the gene pool.
In fact, a great portion of your strength and muscle mass potential has to do with your genetics.
Body Types
Before we dive into the specifics of the different muscle fiber types, let’s first take a look at the different body types, somatotypes. Your somatotype is more or less your body’s natural build, and there are three types: ectomorph, mesomorph, and endomorph.
Below, there’s a list of the difference between each one.
Somatotypes
Ectomorph: naturally skinny, hard to build muscle, but also hard to gain fat e.g., skateboarder.
Mesomorph: not too skinny, not too big, fairly easy to build muscle and lose weight if on a proper regimen e.g., NFL wide receiver.
Endomorph: big, builds muscle easily, hard to lose fat e.g., Bodybuilder.
You may have heard of these before, and they play a role in your body’s natural frame and your ability to lift weights. For example, an endomorph will likely be stronger than an ectomorph since they are more massive, however, ectomorphs can cheat more on their diet since it’s harder for them to gain weight.
Although your body type is important when it comes to your body frame, your muscle fiber type is a good determiner of how much muscle and strength you’ll be able to pack on your frame.
What Is Muscle Fiber?
Your skeletal muscle is made of muscle fibers, individual contractile cells within a muscle that is responsible for allowing the muscle to produce force and motion. Depending on the amount of each muscle fiber that makes up most of your muscle, will determine how much force and the power output they’re able to produce (2).
Muscle Fiber Types
There are two basic types of muscle fibers, slow-twitch, and fast-twitch. Depending on which one you have more of will determine your innate ability to lift weights and how much strength and muscle you build. Of course, following a structured program and doing everything right to maximize your muscle growth is a huge part of building muscle, however, everyone’s got a genetic potential, and unfortunately (or fortunately, depending on where you fall in the genetic pool and what your goal is), your genetics play an enormous role in how much strength and muscle mass you do gain.
Fortunately, even if you don’t fall on the end of having the right fiber type that’s churned to build you the most muscle and strength possible, you’ll have other benefits that the genetic freaks lack. Let me explain.
Fast-twitch muscle fibers are meant for short, explosive bursts e.g., sprinting, powerlifting, whereas slow-twitch muscle fibers types are for endurance activities e.g., marathon runners, long-distance swimmers. More specifically, there are three types of muscle fibers: slow oxidative, fast oxidative (fast-twitch IIA), and fast glycolytic (fast-twitch IIB).
Fast-twitch Muscle Fibers
Fast oxidative fibers use your anaerobic energy system to produce ATP and produce stronger contractions than slow oxidative fibers.
Fast-twitch Activities
Powerlifting
Sprinting
Jumping
Strength and agility training
These are activities important for many sports, including football, basketball, and UFC.
Specifically, fast-twitch type IIA fibers are best for the sports and movements that produce the most force e.g., powerlifting, 40 yard-dash, 100m sprint. Fast-twitch type IIB fibers, aka intermediate muscle fibers, are primed for activities that are explosive but not quite as explosive as fast oxidative fibers (think the 400m sprint, 200m sprint, or lifting medium-heavy weight within a medium rep range).
Researchers at Ball State University sampling muscle tissues of the world-record holder for the 60-meter hurdles in the 80s found his quad muscles to contain 71% fast-twitch fibers (3).
Slow-twitch Muscle Fibers
Slow oxidative fibers rely on your aerobic energy system to contract over long periods and are slow to fatigue.
Slow-twitch Activities
Cycling
Running
Rowing
Although elite sprinters have more fast-twitch fibers, elite endurance athletes, such as cross-country skiers have mainly slow-twitch muscle fibers — 60-80% of their muscle fibers (4).
Everyone’s born with a certain amount of both fiber types. Although you can train yourself to utilize more of one fiber type than the other, a good portion of your potential to maximize one is what you were innately born with (5). With that being said, both fiber types do have their drawbacks.
Pros and Cons of Different Muscle Fiber Types
If you’re a bodybuilder, powerlifter, weightlifter, or average gym-goer looking to build muscle, then you’ll benefit the most from having a lot of fast-twitch muscle fibers. If you don’t naturally have a lof fast-twitch muscle fibers though, it’s okay. You can train your body to maximize the most it’s capable of producing by training smartly. Also, you’ll have a lot more endurance since you’ll have more slow-twitch muscle fibers, which comes in handy for many tasks as well, including a pickup game of basketball, running, and other endurance sports.
If you’re an endurance athlete, then you’ll benefit the most from having more slow-twitch muscle fibers than fast-twitch ones. The con to this is obviously that you won’t be able to build as much strength or pack on as much muscle.
Genetic’s Role
Now that you know the differences in different muscle fiber types and their role in physical activities, you probably have a general idea of which one your body has more of. If you’ve generally struggled with building muscle mass and building strength, then likely you have more slow-twitch muscle fibers. So next time you see a freak of nature in the gym, just remember that it’s likely because they were blessed with more fast-twitch muscle fibers.
Although for most people, you’ll have a split of 50/50 fast-twitch muscle fibers and slow-twitch muscle fibers (6).
Conclusion
There’s a lot you can do to maximize your strength and muscle mass, however, it’s to a certain extent. Unfortunately, your genetics and the muscle fiber type you have more of naturally play a big role in how much strength and muscle you’re capable of producing.
You have both fast-twitch and slow-twitch muscle fibers. Fast-twitch muscle fibers are better for building muscle and explosive activities, including powerlifting and sprinting, while slow-twitch muscle fibers are better for endurance activities, such as rowing and swimming.
Not being able to build as much strength and muscle mass due to having fewer fast-twitch fiber types isn’t necessarily bad though. It means you’ll dominate endurance activities.
Which muscle fiber type do you have more of? Let us know and follow us on Facebook, Instagram, and Twitter.
References
1 – Verbrugge, S., Schönfelder, M., Becker, L., Yaghoob Nezhad, F., Hrabě de Angelis, M., & Wackerhage, H. (2018). Genes Whose Gain or Loss-Of-Function Increases Skeletal Muscle Mass in Mice: A Systematic Literature Review. Frontiers in physiology, 9, 553. https://doi.org/10.3389/fphys.2018.00553
2 –Wayne Scott, Jennifer Stevens, Stuart A Binder–Macleod, Human Skeletal Muscle Fiber Type Classifications, Physical Therapy, Volume 81, Issue 11, 1 November 2001, Pages 1810–1816, https://doi.org/10.1093/ptj/81.11.1810
3 – Trappe, S., Luden, N., Minchev, K., Raue, U., Jemiolo, B., & Trappe, T. A. (2015). Skeletal muscle signature of a champion sprint runner. Journal of applied physiology (Bethesda, Md. : 1985), 118(12), 1460–1466. https://doi.org/10.1152/japplphysiol.00037.2015
4 – Holmberg, H.‐C. (2015), The elite cross‐country skier provides unique insights into human exercise physiology. Scand J Med Sci Sports, 25: 100-109. https://doi.org/10.1111/sms.12601
5 – Jansson, E., Esbjörnsson, M., Holm, I., & Jacobs, I. (1990). Increase in the proportion of fast-twitch muscle fibres by sprint training in males. Acta physiologica Scandinavica, 140(3), 359–363. https://doi.org/10.1111/j.1748-1716.1990.tb09010.x
6 – Fry, A. C., Webber, J. M., Weiss, L. W., Harber, M. P., Vaczi, M., & Pattison, N. A. (2003). Muscle fiber characteristics of competitive power lifters. Journal of strength and conditioning research, 17(2), 402–410. https://doi.org/10.1519/1533-4287(2003)0172.0.co;2
1-ON-1 Coaching With IFBB Pro Heinz Senior
ABOUT HEINZ SENIOR Heinz Senior became a Personal Trainer since 1992 after 4 years bodybuilding and winning several shows, and an Online coach since the internet started. Trained 1000’s of athletes, bodybuilders and other sports, and also people that wanted to lose weight, tone up and lose fat. Heinz is certified to train people with…