Tag: FITNESS
8 Ways to Build Muscle Faster
8 Ways to Build Muscle Faster
If you’re reading this in hopes of finding some new pill or fad diet to help you build muscle as fast and easily as humanly possible, stop here and save yourself the time. But…if you’re no stranger to hard work and want to figure out how to get the most of your training for noticeable gains, keep reading.
Follow these eight guidelines to build muscle fast…and keep it on for the long haul.
The 8 Methods
Prioritize your sleep
Grab the low hanging fruit and do this immediately. Eight hours every night is ideal.
If you’re like most people, you’re probably not getting enough sleep. And most people who are sleep deprived don’t even know it. They think they feel fine, but they’re actually just used to operating at a low level of energy. Try this:
Get a good mattress and pillow. In an ideal world, you’re sleeping about 8 hours every night. That’s 1/3 of your life. If you’re spending that much time doing something, why not invest in it and get yourself a great mattress/pillow? The better you sleep, the better you recover. The better you recover, the more muscle you gain. Period.
Turn the lights off 30-60 minutes before you go to bed. Dim the lights or turn them off completely so you’re not completely wired before hitting the pillow.
Leave your phone out of the bedroom. This one works wonders and if you’re not doing this already, I promise you it’s a game changer. When we have our phones with us, we’re going to use them. Bedtime is for sleeping, not scrolling. Leave your phone elsewhere.
Have protein with every meal
I’m preaching to the choir here, but it goes without saying that you can’t build muscle without protein. Whether or not you’re keeping track of your food, aim to have a protein source with every meal. It’s a simple (and super effective) way to ensure you’re getting adequate protein in your diet.
Get your carbs in!
What’s the point of training if you can’t eat carbs? Sorry keto-enthusiasts, but I love my pizza. Depending on how long you train and how you respond to certain types of foods, you may want to emphasize carbs before, during, and/or after your workouts.
Any performance benefit derived from consuming carbohydrates before exercise is likely a result of increased glycogen storage (2). In addition to fueling before your workouts, you can use a carb and protein-based drink during your workouts to maintain your glycogen levels. And of course, having carbs with protein after your workouts will help your muscles recover.
Set strength goals
It’s one thing to go to the gym for a quick pump or to break a sweat. It’s another thing to go to the gym with a specific goal in mind. That’s the difference between working out and training. Working out is random, kind of like driving blindfolded. Training serves a purpose and treats every individual session as a “building block” to your ultimate goal.
Setting strength goals gives your workouts meaning and intensity. If you go to the gym and you know you have to lift “x” amount of weight, you’re going to work a lot harder than if you were just winging it.
Set strength goals by using “indicator lifts” to measure your progress.
These lifts act as measuring tools to ensure you’re making gains and your program is actually working. For example, if your goal is to get a bigger chest and bigger triceps, set a bench press goal. Find out how heavy you can bench for 5 reps on Day 1 then set a goal for how much you want to bench after 10-12 weeks. This way you can work backwards and figure out what you need to do week by week to reach your ultimate goal.
You can choose whichever strength goals you want. The idea is to set them and give your workouts meaning and intensity.
Have a protein shake before and after your workouts
I borrowed this little tip from Christian Thibaudeau, who borrowed it from none other than Dr. John Berardi (founder and co-owner of Precision Nutrition). So, I guess you could say it’s coming from credible sources.
It was commonly believed you had to gorge as much food as possible post-workout to increase the effects of protein synthesis. While post-workout recovery is obviously important, pre-workout nutrition is just as essential to maximizing muscle recovery.
The idea is to have a protein shake (usually 25-30g per serving) immediately before your workout to flood the bloodstream with amino acids and glucose. As well as one post-workout shake after each workout to jumpstart the recovery process (1).
Personally, this has worked wonders. But with that being said, I’m just some dude on the internet. Take it for what it is and always consult with your doctor and/or dietitian before making any drastic changes to your diet.
Weigh yourself daily
Weighing yourself daily is a simple way to gather objective data. The idea isn’t to weigh yourself every day and develop an over-obsession with your bodyweight. It’s to accumulate a weekly average.
Since muscle is denser than fat (and since you’ll likely gain a bit of fat to go along with the increase in muscle mass), your bodyweight will increase when you gain muscle.
A lot of my clients who have weight gain or weight loss goals weigh themselves daily and plug into their own spreadsheet. The spreadsheet accumulates a weekly average, so they know if they’re going in the right direction with their diet and training.
If your goal is to gain muscle and your weekly average is increasing, awesome. But if you’re trying to gain muscle and your weekly average isn’t moving (or is going down), you need to adjust your program and/or your diet.
Do something completely different
When it comes to getting stronger, it’s all about maximal tension. When it comes to building muscle, you need to use variety.
Think back to the last time you didn’t do 3 sets of 10 dumbbell curls on arm day. Or 3 sets of 10 everything.
Your muscles need to adapt to different stresses in order to grow. If you’ve been the same shit for as long as you can remember, you need to change things up.
You can change the order of your workouts by doing “pre-exhaust sets” with isolation exercises before your main lifts. You can do more reps with lighter weights, or fewer reps with heavier weights. You can try new exercises that you haven’t done before.
Most people tend to favour their strengths and do what they’re good at in the gym. This causes a lot of lifters to go through the motions in their training and follow the same routine week after week with no progress to show for it.
If you want to build muscle fast and efficiently, do something completely different.
Track your food
If your goal is to build muscle, two things need to be accounted for: calories and protein. And if you don’t know how much of each you’re consuming, you’re leaving things up to chance.
No you don’t need to keep a food journal, but it helps. If you’ve never done it before, try tracking everything you eat for 30 days. If it’s helping you adhere to your calorie and macronutrient targets, awesome. If you think it’s a pain in the ass after a month, at least you’ll have a better understanding of what and how much you’re eating consistently. And whether or not you’re actually eating the amount you need to gain muscle. Because guess what? Most people who think they’re eating enough are really eating like birds.
Summary
Long-term consistency always beats short-term intensity. It’s always more impressive to maintain progress, rather than acquire it as fast as possible. Real progress takes time. But it’s always nice to see the fruits of your labour after a few weeks and get motivated. Try practicing these habits consistently you will gain muscle faster. Keep practicing them afterwards and you’ll hold on to that muscle mass, and continue to build more.
References
Black Book of Training Secrets; Christian Thibaudeau
Coyle EF, Coggan AR, Hemmert MK, Lowe RC, Walters TJ
J Appl Physiol (1985). 1985 Aug; 59(2):429-33.
How To Stick To A Diet, Lose Weight and Keep It Off
How To Have A Successful Weight Loss Transformation
Most of the people who join a gym after a sudden rush of motivation strike them soon get off the bandwagon because of a variety of reasons. Before you get a gym membership, you need to understand that a physique transformation takes time and you can’t ‘hack’ your way to weight loss.
In this article, we’ll talk about why the fit-life beginners can’t follow a diet, lose and/or keep off weight. Treat the points below as principles for fat loss, and you’ll be on your way to achieving your dream physique.
Sticking To A Diet
Design a Customized Nutrition Program
One of the biggest and the most common errors fitness noobs make is that they follow generic weight loss programs available on the internet that are usually made (and sold) by self-proclaimed fitness experts.
Know Your Macros
If you’ve never counted calories before, it’s time you get used to tracking your macros. It’s not nearly as intimidating as it might sound. Apps like MyFitnessPal make keeping track of your food a walk in the park. Get in the habit of reading labels before buying packaged food.
You’re setting yourself up for failure if the diet doesn’t match your lifestyle. If you can’t live without your favorite weekly pizza (there is nothing wrong with that, btw), you should stay away from a program that asks you to look away every time you’re passing by a Domino’s.
Best Way To Lose Weight
No matter how strict, well calculated or fancy your diet is, if you want to lose a considerable amount of weight, you need to have a form of exercise in your program. Most people make the mistake of joining a gym even though they hate training.
You aren’t bound to running on a treadmill or performing burpees. In fitness, many different paths can lead to the same destination. Join a physical activity that you like doing and stick with it. It could be a dance class, swimming, tennis or even ax throwing.
Accountability
You need to have accountability in one form or the other if you’re serious about losing weight. Peer-pressure can be an incredibly effective tool in shedding fat. Most people drop out of a weight loss program because they don’t have to be answerable to anyone for their failure.
As soon as you decide on getting rid of the spare tire, share your goal with at least one confidant. Brownie points if you can get that person to join the gym with you. Share your transformation goal on social media if you don’t have anyone in your immediate circle to keep you accountable.
Have a Target AND a Deadline
Your fitness journey doesn’t end at losing weight. You have to make sure that it doesn’t come back as is the case with many people who join the fit lifestyle. Remember – you either go forward or backward in your fitness journey – there is no staying put.
Once you’ve reached your weight goal, set a new target for yourself. It could be gaining 5lb of lean muscle mass in a year or running a marathon. You have to be constantly shocking your body to remain in the best shape.
What is your current fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Use The Dumbbell Pullover For Monster Chest & Back Gains
A classic to build your chest and back.
It’s an exercise that many people seem to leave out of their routines these days; the dumbbell pullover. Since bodybuilding and fitness became a part of popular culture, training and developing the chest muscles have always been considered the most important muscle to be worked on for the adult male. It’s practically the symbol of manliness anywhere you go. But what is sometimes forgotten about the dumbbell pullover is also the idea of the back and how this exercise can improve both chest and back gains.
So, why the argument for the dumbbell pullover? Well, when you have all the old school pros swearing by the exercise then it may be time to take notice. Frank Zane, Dorian Yates, Ronnie Coleman, and Arnold Schwarzenegger have all sung the praises of this all-time classic. Besides working the chest, all these top bodybuilders have claimed to receive great back gains from the exercise, particularly the lats. The range of motion you can get with this exercise effectively works the entire upper body ensuring some solid gains.
You may be wondering about the rumor that this classic workout can do some serious damage to your shoulders. That may be true when you first start out, particularly when you don’t have the form down and you’re using considerable weight. But all in all, with controlled movements and light to moderate weight, especially for beginners, you won’t be putting too much stress on your shoulders when performing the movement. It’s all about technique, which we will get to shortly.
Let’s dive into the dumbbell pullover and see why this exercise is so great. There are tons of reasons why this should be in your routine and we’ll break down for you all of those benefits you want to see most and why this should absolutely be a part of your overall routine.
Muscles Worked & Benefits Of The Dumbbell Pullover
For the dumbbell pullover, this exercise works multiple muscles, mainly your lats and chest. But what you will see with something like this are secondary muscles that will get great work done as well. Those arm muscles, more specifically your triceps, will see work get done as this muscle works to stabilize your arm and provide the best for this movement. But on the whole, this is effective for building your lats and chest.
Those seeking great benefits will notice that this exercise can provide for quite a few. You want an exercise that will do more than just build muscle, although that is highly important. But something like the dumbbell pullover can do this and much more and is a great way to see gains while also supporting your physical health and improving other lifts.
Benefits of the dumbbell pullover include:
Building muscle: This exercise will work to build strength and size in your back and chest by working those muscles, increasing resistance, and giving them a chance to grow. All in all, this is a great exercise for building sports specific and functional muscle.
Work secondary and stabilizer muscles: With this exercise working secondary muscles, you will see those smaller, often forgotten stabilizer muscles get good work done. This will only enhance your overall gains, even if they aren’t the ones to traditionally make a physique pop.
Increase flexibility and mobility: Working with this exercise and having your shoulder be a pivotal point of movement, you improve the range of motion while also increase flexibility and mobility for the best gains possible.
Enhance stability: With increased muscle and better flexibility and mobility, you start to build all-around gains leading to more stability. Plus, an increase in chest and back strength work for full body stability as these are obviously two large muscles.
How Best To Perform The Dumbbell Pullover
Here are the steps for performing the dumbbell pullover effectively (1). It is important that you work to perform this with the best technique so you see great gains while also keeping yourself safe from injury, or at the very least unwanted pain.
Lie flat on a bench with your feet firmly planted on the ground in front of you. Grab your desired dumbbell of choice.
Engage your core and lift the dumbbell so it is above your chest. Be sure to keep your feet as firm on the ground as possible.
When ready, gently lower the dumbbell over your head, keeping your core engaged and a slight bend in the elbow, although your arms will be almost straight.
Once the weight is near your ears, reverse the movement and bring the weight back over your chest.
Repeat for your desired number of sets and reps.
Dumbbell Pullover Alternatives
When it comes to a great alternative, what you need most are those exercises that will give you similar gains but those which will diversify your workout. For alternatives to the dumbbell pullover, what you will find are those exercises that will work your back and chest so you see great gains all around.
Dumbbell pullover alternatives include:
These are just to name a few, but by looking into other alternatives, you can structure a good training plan and one that will work well for your gains. Plus, this will keep those workouts as engaging as possible so you never grow bored.
Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The dumbbell pullover is a fantastic exercise to see great gains and can work wonders for you and all your goals. An effective exercise to build chest and back strength, what you will find is other muscles worked that can aid in your overall aesthetic and physical wellbeing. By performing this, or any of the great dumbbell pullover alternatives you will find, you start to give yourself the best chance at improving strength, size, flexibility, mobility, and much more. Consider the dumbbell pullover today and see what it can do for all your goals.
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
Reference
Leavy, C. (2004). “Dumbbell Pullover”. (source)
The Best Way To Bring Up Lagging Body Parts
Ways to Bring Up Lagging Body Parts
Only a few people are gifted with perfect genetics. If you’re like most of us mortal humans, chances are you have a lagging body part or two. There is nothing wrong with having weaker muscles groups. You should know how to work on your shortcomings.
Many people when confronted about their lagging muscle groups fall upon blaming their genetics. You don’t have to give up on your lineage just because you have small calves. Read through the article and find your way through the lagging muscles problem.
Change Your Training Splits
One of the most effective ways of building up a weaker muscle group is to train it often. You need to train the lagging muscles more often than you train the other muscles. You can’t expect the weak muscle group to show improvement without switching your training routine.
For instance, if you have a weaker chest as compared to the other muscles and you train all your muscles once a week, you need to start hitting your chest twice a week. Train two muscles in a single session if you have to.
Unilateral Movements
Unilateral exercises include training one side of your body at a time. Training one side at a time helps in better isolating your muscles. It’s easier to establish a mind-muscle connection when you’re training a single muscle.
If you’re performing the unilateral movements correctly, you should have a better pump at the end of your exercises as compared to the normal versions. Make sure you have the right mix of compound and isolation exercises in your unilateral workouts.
Performs Higher Reps on the Weaker Side
Other than having lagging muscle groups, some people have a weaker side. In such a situation, one of the muscles in the group is stronger and more muscular than the other. Some people have a lagging shoulder or a lagging bicep.
You can fix the muscle imbalances to an extent by performing more reps on the weaker side as compared to the stronger side. While performing exercises like the alternating dumbbell curls, perform 10 alternating reps on each side and then drop the dumbbell you’re holding on the stronger side and complete 3-4 more reps with the weaker arm.
Tweak Your Diet
Diet plays a significant role in building muscle mass. While your nutrition needs to be on point at all times, you will have to make a little adjustment on the days you train a lagging muscle group.
While it’s no secret protein is the muscle building macronutrient, carbohydrates are your best friend on your weak muscle training day. Make sure you load up on good carbs right after your workout.
Use Advanced Training Techniques
The stubborn muscles groups demand more than the other muscles. You will have to shock your muscle into growing which is only possible if you introduce something new in every workout.
Use advanced training techniques like drop sets, supersets, intra-set stretching, BFR (blood flow restriction) training, etc. in your workouts. Your lagging muscles should be asking for mercy for not following your command by the end of your workouts.
Do you have a lagging muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Maintain Muscle Mass During The Month Of Ramadan
Looking to maintain that muscle mass and shredded aesthetic during Ramadan? No problem!
The month of Ramadan begins on April 12 and runs through May 12 and for those wondering how to maintain muscle mass during Ramadan, a good planned approach will allow you to do so. Practiced by millions of Muslims around the world, Ramadan is a fast that requires those to abstain from eating and drinking, among other things, to achieve a consciousness and closer connection to God.
This can be challenging for bodybuilders and those looking to keep on a desired physique for fasting is typically not part of a well-thought out routine to keep on muscle mass and maintain that shredded aesthetic.
We all know that maintaining muscle requires a strict workout routine and careful diet and fasting can be a detriment to those gains we’ve worked all year for. During Ramadan, your workout plan needs to evolve and adapt to changes in not only fasting, but also sleep patterns, when you eat and drink, and the times of day you exercise. This may require some careful planning to ensure you get the most out of your training and diet plans, while also sticking to the requirements of this sacred holiday.
It is possible to maintain muscle during Ramadan and here’s how. We want to give you the best chance at achieving all your goals and the key to success during Ramadan requires careful planning and a diligence that will test your will and physical capabilities. But do not fear, for we have some helpful advice and ways for you to continue to thrive during Ramadan.
How To Effectively Maximize Training & Workouts
When it comes to your workouts, there are some key ways to stay fit during Ramadan that will keep on that muscle mass.
Stick With What You Know
Instead of switching up your workout routine which will challenge your body in new and unique ways, look to stay with your existing workouts and what you know. You will still build muscle and can sprinkle in new exercises to cause muscle confusion and continue to see growth, but starting a whole new routine may cause you to fight the urge to break the fast even more so and can negatively impact other areas of your daily lifestyle.
Resistance Training
Resistance training is a great way to progressively build muscle mass and staying consistent with this will prove to be key in the long run. By increasing volume and focusing on power and explosiveness, you can work with things like high-intensity interval training (HIIT) and other forms of resistance training to really give your muscles what they need most (1).
High Reps & Focus On Intensity
Sticking with higher intensity will work your muscles effectively and putting in higher reps will continue to build muscle even during a fast. Increasing the number of sets and reps for your workout, while putting in different techniques like drop sets will not only work your muscles and target deeper into those muscles, but also ensure you don’t lose muscle, but in fact put lean muscle on. Lighter weight will allow you to maintain muscle mass and also allow you to perform these higher reps without putting yourself in a hole.
Sleep
Sleep is super important even outside of Ramadan, but during this month of fasting, getting adequate sleep will support muscle growth and muscle building so you start to build those muscles you want to keep. It should go without saying that proper sleep will allow you to function better in daily life and make better decisions when it comes to training, planning your diet, and just living and all-around better lifestyle (2).
How To Optimize Your Nutrition Routine
Make Protein A Priority
Since protein is the building block of all muscle, making sure you get adequate amounts of protein will allow you to maintain muscle mass and will keep you full for longer. This is where a high-quality protein supplement will come to your aid for they will provide a clean source of protein that is easily digestible to hit you faster to maximize the benefits. Something like a whey protein is useful, but also a plant-based protein powder is a great way to avoid dairy and still allow you to maintain muscle (3).
Avoid Sugar & Fast Carbs
We all love both sugar and carbs, but being cautious of your intake will prove to be important when it comes to your nutrition routine. Since you’ve been fasting all day, it can be easy to fall into the trap of eating whatever, but it is vital to fight this urge and not consume too many sugars and carbs. A high-carb meal should have equal amounts of protein if that is the route you choose to go.
Focus On Greens
Looking to incorporate as many vegetables and leafy greens into your diet as possible will provide those micronutrients and other essentials you’ve missed from a whole day of fasting. This is important for your cells, muscles, and other bodily functions overall to pump you with key vitamins and minerals so you don’t suffer any negative consequences to your growth and recovery.
Hydrate!
Hydration is absolutely key, but it’s important to do so slowly. You want to be sure your body properly absorbs water and while it is tempting to drink massive amounts of water, do so in a way that will allow your body to properly absorb and maintain it (4). For those who work out after breaking the fast, be sure to constantly sip water during and after working out. As much as we love coffee and other sources of caffeine, try and avoid it as much as possible for it can dehydrate you further.
Wrap Up
Ramadan is a sacred time for many and it can be a battle of juggling sticking to the routine and the rules of Ramadan while also sticking to your workout routine to maintain muscle mass so you don’t lose those hard earned gains. Remember to be smart with your plan of attack and although it may take some extra diligence, it will all be worth it for it is possible to take advantage of this month and be successful.
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
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Driver, Helen S.; Taylor, Sheila R. (2000). “Exercise and sleep”. (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)
Shirreffs, S. M. (2009). “Hydration in sport and exercise: water, sports drinks and other drinks”. (source)
Gym Hacks and Tricks for Bigger and Stronger Muscles
Get Bigger and Stronger With These Gym Hacks
If you’re like most people, you weight train to get stronger and muscular. Sticking to the vanilla training techniques might work in the long run but why stick to the slower path when you can speed up the progress by making a few tweaks in your training?
As you incorporate the hacks in your workouts, you’ll feel an instant effect on your muscles. With the tips mentioned in the article, you can train smarter and make your workouts more effective.
Use Fat Grips
Fat grips can add to the bar width which can make it harder to hold. The difficulty in holding onto the bar recruits your forearms which can spark arm development. Although most people use the fat grip for their arm workouts, you can throw them onto the bar in almost every bar exercise like the bench press, rows, side lateral raises, etc.
A thicker bar can result in an even distribution of pressure throughout your palm which could mean lower stress on joints like the shoulders and elbows. You’ll have no choice but to acknowledge the pump using thicker grips has on your muscles.
Tweak Your Deadlifts
If you’re tall or have longer legs, deadlifting with the orthodox stance might not be the most effective technique for you. While training, you need to remember there is no “one technique fits all”. You need to experiment with the form until you find the one which works the best for you.
A tall person has to bend more as compared to a shorter guy while deadlifting. For people with longer legs, a normal deadlift might feel like what deficit deadlifts are for average height people. Performing sumo squats or using a trap bar is a better alternative for the normal deadlifts for tall people. The two variations of the deadlift are also great for people with lower back problems.
Go Beyond Failure Every Day
Most people misunderstand the concept of “overtraining” and don’t push the boundaries when it comes to training to failure. If a person is overtrained, his nervous system breakdowns, and he’ll have problems recovering from workouts or an illness.
Most people will never be able to reach the “overtrained” state even if they wanted to. While hitting failure in every workout is important, you don’t need to do so in every working set. You can train to failure in the last set of an exercise. So you’ll be hitting failure in five sets if you’re performing five different exercises in a chest workout.
Perform Pin Presses
Pin presses are one of the most effective and yet underutilized training techniques. People with shoulder rotator problem or stiff shoulder blades will have a problem in performing the compound pressing movements like bench press, military presses, etc.
Performing pin presses can reduce the tension on your joints as you can limit the range of motion to your liking. Pin presses can also help you lift heavier weights without the risk of an injury. You can also perform the pin presses on the leg exercises like barbell squats.
When in Doubt, Go Heavy
If you are a weight room regular, chances are that you regularly find yourself in a position where you don’t know how much weight to lift. In such a situation, most people make the mistake of using lighter weights in their first set.
Using weights that are too easy to lift can mean you have wasted your first set. You should always go for the challenging (read intimidating) weight. If you fail to perform the exercise with heavier weights only then you should drop down the weight. In case your first set was too easy, consider the set to be a warm-up and have a go at it again with heavier weights.
Have you ever tried pin presses in your workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Lose Fat Without Losing Muscle
How To Shed Weight Without Losing Muscle
Most people, especially the experienced lifters, are paranoid to shed their winter weight because they think it’ll result in a loss of muscle. On the other hand, some people always end up skinny, or worse, skinny fat when they try to lose fat.
You don’t have to be a physicist to figure out that if you can lose fat while keeping your muscle mass, you’ll look great. Since the summer is right around the corner, we’re here to bust the fat loss myths and tell you how you can achieve the almost-impossible feat of losing weight without losing muscle.
Use Heavy Weights
This is a big one. If we got a dollar for every time we heard someone say that lifting lighter weights and performing a higher number of reps help you lose weight, we’d be throwing parties as big as Dan Bilzerian.
A study conducted by the Obesity Research Center proves that strength training significantly reduced the loss of FFM (fat-free mass) i.e. muscle during dieting. If your body thinks that it doesn’t need the extra muscles, it starts using them as a source of fuel. Lifting heavy weights is the most effective way of holding onto your muscle mass.
Lower Training Volume & Frequency
When most people decide that they want to shed the extra kilos, they become obsessed. They start spending long hours in the gym. And when they’re not training, they’re day-dreaming about it.
You should prefer a 3-4 day training split. This will allow you to work out on non-consecutive days whilst also not training the same muscle groups within 48-72 hours of the previous workout. Anything more than this will push you into a catabolic state.
Don’t Use More Than a Moderate Calorie Deficit
It’s not unnatural that people think about cutting their diet when they plan to lose excess weight. The more calories you cut from your weights, the more weight you’ll use. In the hopes of achieving more in a shorter period, people overdo the calorie reduction.
Your calorie cut should be moderate (20 – 25% below maintenance calories) at the most. It’ll ensure that you don’t start losing weight faster than the recommended rate of 1-2 lbs per week.
Fill-Up On Protein
Protein is a macronutrient and is the building block of muscle mass. Your protein intake should be higher when eating a calorie deficit diet to help preserve muscle mass than when eating at maintenance or in a calorie surplus.
You should consume 0.6-1 grams of protein per pound of bodyweight if your goal is to build or maintain muscle mass. Stick closer to 1 gram when eating in a calorie deficit and closer to 0.6 grams when on a calorie surplus diet.
Take it Easy on the Cardio
Lastly, for the love of God, stop with the cardio obsession. Truth be told you can get lean without doing any cardio at all. If you’re following a calorie deficit diet, you’ll be losing weight regardless of if you’re doing cardio.
Since your goal is to lose weight without dropping your muscle gains, you should be doing 10-minute HIIT (high-intensity interval training) sessions for your cardio. Anything more than this will be an overkill.
Are you planning to lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Dumbbell Exercises For Building Muscle & Toning
Build muscle and tone your physique with a great pair of dumbbells.
Using dumbbells in your routine seems to be a staple now. With so much equipment to use, we often stick to those exercises we know will build muscle and help us tone so we see only the best gains. However, with dumbbells, you will find you can really enhance every muscle with the wide variety of exercises available to you.
Dumbbells are not foreign to us, as they are a staple piece of equipment. But we often neglect to realize that dumbbells can help us tone and shape our physique. By working to counter act muscle imbalances, dumbbells are great for giving us a symmetrical aesthetic and a well-rounded physique, on top of building worthwhile muscle.
As we get into these exercises below, you may disagree with our “best of” list. That’s okay because certain exercises work better for others. If you find you ever want to change up your workouts for better growth and gains, then definitely check out some of these awesome exercises.
Let’s jump into dumbbells and take a look at what exercises really make dumbbells work to our advantage. These exercises are the best for each muscle group and will definitely take your workouts to new heights.
Benefits Of Dumbbells
The benefits of using dumbbells in your workouts are too hard to ignore. Great for training and for small spaces, dumbbells can be a game changer when it comes to building muscle and toning your physique. As convenient and versatile pieces of equipment, what you will find is something that cannot be replaced easily for what it can do for all your gains.
Benefits of dumbbells include:
Perfect for building muscle: Dumbbells are perfect for increasing muscle growth by creating time under tension and adding nice resistance to your workouts. Plus, you can always increase in weight for continued gains (1).
Adjust for strength and symmetry: You can work one arm or one leg at a time with dumbbells and this will be perfect when it comes to strength and symmetry for the ideal physique. This helps avoid any muscle imbalances (2).
Add variety and versatility to workouts: With dumbbells, you get the best of all worlds as they can be used for a variety of workouts and different exercises to challenge you. If you don’t feel like a barbell or kettlebell, then use dumbbells!
Best For Each Muscle Group
Let’s take a look at these exercises and explore what we think are the best dumbbell exercises for each muscle group. What you will find is that maybe you have different ones you enjoy best. Let us know and maybe you will change our minds.
Quads: Goblet Squat
The goblet squat is the perfect exercise to replace the barbell squat and can improve strength, mobility, and build mind-muscle connection when you do transfer over to the back squat. You will find you can really work your range of motion with this exercise.
Biceps: Alternating Bicep Curls
Of course, the alternating bicep curl is a classic exercise and one that has stood the test of time. By working each arm independently you start to build each arm to its respective size while working on symmetry. These are great during your workout, or for an end of the workout punisher to push through fatigue and build real strength.
Triceps: Triceps Kickbacks
A great triceps isolation exercise, kickbacks allows you to build strength and size effectively and with ease. Not only does this build muscle and strength, but it also will enhance stability in your shoulders and arms to assist sport specific and functional movements. And you need a great triceps workout to develop that horseshoe-shaped arm.
Chest: DB Bench Press
This exercise gives you a chance to work towards chest growth in a slight variation of the traditional bench press. If anything, this exercise makes it a bit more challenging because you have to balance two dumbbells as opposed to the even feel of one barbell. You won’t lift as much weight, but you will certainly still build muscle.
Back: Renegade Rows
Renegade rows work to build upper back and lat size while improving stability. With you in the push-up position working to row each dumbbell from that fixed point, you will find your core will be challenged as well as your lats. It is important to keep your feet planted on the ground and to not rotate your trunk so as to avoid injury and also get the most out of this exercise.
Shoulders: Arnold Press
The Arnold press is one of those shoulder exercises that you must know about for it can create those boulder shoulders in no time. What you will find with this exercise is a great movement perfect for developing arm strength and size while working to achieve a nice physique. This exercise is effective, but with the twisting of the dumbbell and the load on your shoulders, stretching and being careful are essential.
Hamstrings: Romanian Deadlift
The Romanian deadlift is one to build functional ability while also building up those hamstrings so they perform better overall. A real test of balance and stability, what you will find with this exercise is something to challenge you but also be rewarding in the end. A great way to target muscle imbalance, RDL’s are your one stop shop for hamstring gains.
Check out our list of the Best Dumbbells for more great muscle building and toning products!
Wrap Up
Dumbbells and their ability to boost our workouts are not to big ignored. A necessary piece of equipment in our workouts, what you will find is serious gains can be made to each muscle group. These exercises are the best of each, in our opinion, but let us know if you have a different one. The best part is, what works for one may not work for another, but with so many options out there, we can certainly try to find them all.
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
Resources
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Dos and Don’ts of Picking Up Girls in The Gym
How to Pick Up Girls in The Gym
Let’s be honest, most gyms have at least one girl who is too hot to be ignored. While the gyms weren’t supposed to be pick-up spots, they have turned into them. Look around your gym and you’ll probably see bros trying to pick-up chicks.
The problem is, most of these bros aren’t too good at impressing women. Picking-up girls in a gym is a lot different. You certainly wouldn’t want to give the wrong first impression to the to-be mother of your children.
What You Should Do
Dress Well
We understand clothes can undergo wear and tear in the gym, but you don’t necessarily have to dress like a homeless person. You look at yourself in the mirrors for most of the time you’re in the gym, so dressing well can add to your motivation.
The next thing which turns off many chicks in the gym is body odor. Wearing a deodorant to the gym should be a must and you shouldn’t step inside a gym without a body spray in your gym bag.
Be Courteous
If you have been working out for some time and know a thing or two about fitness, there are always beginners in gyms who can use your help. Being courteous and graceful can put you in the good books of people in your gym.
You don’t even have to go out of your way to help someone. Spotting someone or helping them with their form can set you up as a go-to guy for everything. Who knows maybe the girl of your dreams asks you for a spot on squats seeing your warmness.
Make the First Move
Most people make the mistake of waiting for the girl to come and talk to them. No matter how big your muscles are or how good looking you are, the majority of the women are not used to approaching the guys.
If there is someone you like at your gym, you should be ready to make the first move while adhering to proper gym etiquettes. Waiting for the perfect moment can be a good idea, but don’t wait so long that her gym membership expires.
What Not To Do
Be a Creep
There is no shortage of creeps at gyms and girls can sense a pervert from a distance. Eyeballing a chick while she performs squats won’t impress her. If you like a girl at your gym, it would be a better option to go and say hello than to awkwardly stare at her.
Interrupt
Striking up a conversation at the gym is an art in itself. You shouldn’t interrupt anyone if they’re in the middle of their sets. It is way better to make acquaintances at the gym at the water coolers or after people are done with their workouts.
Once you pick up a conversation, you don’t necessarily have to tell your life stories to each other in the first interaction. Leave your conversations at interesting points so you have somewhere to pick up from the next time.
Show Off
The noises and grunts bros make are directly proportional to the proximity of the girls to them. While a little grunting is okay, you don’t necessarily have to sound like a woman going into labor while performing a set.
You might be better off working out in a corner than lifting heavy weights or throwing out your bench numbers or broscience facts around girls. How much you deadlift is the last thing a girl cares about.
Have you ever tried picking up a girl at your gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Best Miscellaneous Home Gym Equipment For Your At-Home Gains
Build up a home gym worth your time, money, and gains.
Working out at the gym can be fun and for most of us it’s all we want to do, however, the best miscellaneous home gym equipment can allow for a great workout while also keeping you in the comfort of your own home. Some people need the environment, the atmosphere to want to work hard and push themselves. But others prefer to work out alone and can self-motivate without the need for the extra noise.
However, if you choose to work out at home, you must have the right equipment, or else your workout suffers. The luxury of a gym is that all of that equipment is at your disposal, so you never have to worry about an exercise, or not performing one, because it’s all there for you. But your home gym is different. You have what you buy, and therefore can only use the equipment you choose to include.
Where to look and how best to find the right home gym equipment is a great question. With the market so saturated with companies, it feels almost impossible to choose the right equipment. But thankfully, there are those companies who continue to thrive and produce only the best equipment, thus making your choice that much easier.
Let’s jump into the best miscellaneous home gym equipment so you know how to structure and build a home gym that is worth your time and money. Putting the emphasis on your home upfront will only reinforce those gains you want to see most as you progress with your at-home fitness journey.
How Miscellaneous Equipment Can Benefit You
When we say “miscellaneous equipment”, we don’t mean anything different than what you’ve heard of. By miscellaneous, we just mean various pieces of equipment that when put together, create a gym atmosphere within your own home. As you start to piece together a home gym, while you can go out and buy a complete home gym, it should be said that it might be best to grab different equipment here and there. Not only is this cheaper, but it also saves space as well.
So, while we know this equipment isn’t necessarily “random”, we just want to paint a clear picture of the best equipment you need to beef up your home gym. The best miscellaneous home gym equipment is important to know and can help you make a better informed decision on what is best for your home gym gains.
Best Home Gym Equipment
Let’s jump into some of the best home gym equipment so you know exactly what to look for and how best to tackle all of those at-home problems. Sure, this equipment can get expensive, but it is possible to find the right equipment at the right price so you keep your wallet intact but let those gains unfold.
Barbells are of course a staple to have for these will assist with tons of exercises. The nice part about barbells are that you can really pack on the weight and see the best gains possible. While we associate barbells with big lifts like squats, deadlifts, and the bench press, there are many more exercises and variations that work well with a barbell.
Dumbbells are perfect for these will work to maximize muscle growth and eliminate any muscle imbalances that can ruin your physique. While it may get expensive to buy an entire rack of dumbbells, there are now those adjustable dumbbells that work perfectly for those at-home gains. These are perfect as versatile and safe to use pieces of equipment that are a must-have.
Kettlebells
Kettlebells offer the chance to get a full body workout while promoting things like strength, power, balance, stability, and coordination. Durable and easy to use, the benefits of kettlebells towards exercises and certain variations are hard to ignore.
Resistance Bands
Resistance bands are a must have in your home gym, but also your gym bag. What resistance bands can do are hard to ignore and these are versatile and convenient enough to use pre-, mid-, or post-workout. By working to improve your range of motion, build mind-muscle connection, and just plain build muscle, you definitely don’t want to sacrifice your gains by skipping out on resistance bands.
Medicine Balls
Medicine balls provide for many benefits like exercises that include explosiveness and power. They can be used for ab exercises or to challenge your balance and stability, things we need as athletes to perform our best.
Pull-Up Bars
Pull-up bars are great for they will fit into your doorway and allow you to complete many exercises. These include chin-ups, pull-ups, and plenty of ab exercises that can be performed on the pull-up bars. It is important to find a durable and safe pull-up bar but of course, companies have made this a priority.
For those who can afford the money and space in their home gym, a treadmill is perfect for seeing gains. Looking to maybe a smart treadmill, or quite honestly, even the most basic of them on the market, will allow you to improve your endurance and get a great workout right at your home.
Jumping rope is the perfect at-home cardio workout for those who may not be able to afford, or have space for, a treadmill. Jumping rope works on coordination and balance while getting your heart rate going to burn calories and shed fat. Plus, you have some fun in the process.
Wrap Up
The best miscellaneous home gym equipment can really beef up your home gym so you see the best gains around. With an emphasis on what equipment truly matters, you can set yourself up for only the best gains possible. Whether it be for strength, endurance, balance, stability, or any number of other benefits, you will find that the best miscellaneous home gym equipment can set you up for the best success and make your home gym the place that gains become reality.
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