Tag: Training Tips
Muscle-Building Mishaps: The Top 5 Mistakes Holding You Back!
Building muscle and strength are time-consuming and energy-sapping processes. Simply put, your body is very resistant to change, and it needs to be cajoled and even bullied into getting bigger and stronger. However, all your hard work and dedication WILL pay off, and as the months turn into years, you’ll gradually transform your physique into […]
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How to Stay Safe While Lifting Heavy at the Gym
Lifting weights, especially HEAVY weights, is one of the best things you can do for your body. Heavy weights build muscle, strength, and bone density and are good for your general health and longevity, too. Stronger, more muscular people tend to live longer than weaker people (1).
Of course, the term heavy is relative and means different things to different people. A 300kg/660 pound deadlift would be immensely heavy for the average exerciser, but for champion strongmen Eddie Hall and Hafthor Bjornsson, 300kg is barely a warm-up.
So, for this article, you can read the word heavy as challenging. If you’ve got to work hard to lift it, then it’s officially heavy. For instance, 300kg can be light for a world-class strongman, but 40kg/85 pounds can be heavy for a regular person. It’s all a matter of context.
Regardless of your definition of heavy, and as beneficial as lifting heavy weights can be, it is not without risks. The good news is that those risks can be minimized or eliminated. While lifting heavy weights will never be 100% safe, we can reduce them to an absolute minimum.
In this article, we reveal the potential dangers of heavy lifting and share the best ways to stay safe.
The Potential Dangers of Lifting Heavy Weights
So, what are some of the dangers associated with lifting heavy weights? Continue reading and find out!
1. Muscle injuries
Muscle injuries are probably the most common danger associated with lifting heavy weights. Your muscles are made from bundles of muscle fibers, and those fibers can tear when exposed to very heavy loads.
Minor tears heal relatively quickly, often a week or two. However, full-thickness tears take much longer and often require surgery to repair them. Even mild tears are painful, and full-depth tears are excruciating.
2. Joint injuries
Heavy weights put a tremendous amount of stress on your joints. On the one hand, this can help make your joints more robust and more stable, but it can also cause acute and chronic injuries. Acute injuries are often the result of losing control of the weight, e.g., getting stapled under a heavy barbell during squats. Chronic injuries are typically the result of cumulative wear and tear.
3. Cardiovascular stress
While lifting heavy weights is an anaerobic activity, it still has an impact on your cardiovascular system. Straining to lift heavy weights can cause dramatic increases in your blood pressure, make you feel faint, rupture blood vessels, stress your heart, and may lead to long-term cardiovascular issues.
4. Hernias and abdominal strain
Lifting heavy weights causes increased intra-abdominal pressure, pushing your internal organs against your abdominal wall. This can result in abdominal strains or, if the organs protrude through the abdominal wall, lead to a hernia. While abdominal strains usually heal quite quickly, hernias often require surgery.
5. Technique breakdown
Good technique makes your workouts safer and more effective. However, very heavy weights can be hard to control and may affect your form – and not for the better. You may also be tempted to modify your technique to lift heavier weights, e.g., swinging a barbell up during biceps curls. Poor form significantly increases your risk of injury.
6. Back injuries
Strength training invariably involves your lower back. Ideally, your lumbar spine should be slightly arched to keep pressure off your intervertebral disks and ligaments. However, heavy weights can force your lower back into a rounded position, putting tremendous stress on what is actually quite a fragile structure. It’s much easier to maintain a neutral (slightly arched) spine when lifting light to moderate weights.
Related: 15 Ways to Avoid Back Pain in The Gym
7. Accidents
While training accidents are sometimes inevitable, the consequences are usually far worse when heavy weights are involved. For example, missing the J-hooks when reracking your bar after a set of bench presses or squats can be fatal. Accidents involving lighter loads are typically less severe.
How to Stay Safe While Lifting Heavy at the Gym
Now you know some of the dangers of lifting heavy, let’s look at some strategies for staying safe in the gym!
1. Don’t forget to warm-up
Avoiding training mishaps starts before you commence training. A thorough warm-up prepares your muscles, joints, and nervous system for what you are about to do.
Warm muscles contract and stretch more readily, making them more resistant to tearing. In contrast, mobility exercises increase synovial production, lubricating your joints and reducing wear and tear.
More importantly, warming up helps sync your muscles with the nerves that control them so you can contract them more effectively. This leads to an increase in force output, making those heavy weights a little easier to handle.
A strength training warm-up should include the following stages:
Pulse raiser – light cardio to increase circulation and tissue temperature.
Dynamic flexibility exercises – to lengthen muscles and increase range of motion.
Mobility exercises – movements to mobilize major joints.
Ramped sets – progressively heavier sets of your main exercises to potentiate nerves and increase strength.
Read more about warming up for strength training here.
2. Leave your ego at home
A lot of lifters are driven by their egos, and if they see someone lifting a heavy weight, they feel compelled to match or beat them. Other exercisers are guided by their egos to toss three plates on each end of the bar just because that’s what they think is expected of them. After all, why use tens when you can pile on the 45s? Those big plates DO look much more impressive!
Unfortunately, ego-driven lifting is a straight path to injuries and accidents. Plenty of lifters have been hurt or even killed attempting to lift more than they should.
Though it’s undoubtedly challenging, try to detach your ego from your workouts and focus on lifting mindfully. In most cases, a lighter weight lifted well will produce better results than a heavy weight lifted poorly.
Training is not the same as competition, and lifting for ego-driven reasons in training can lead to unnecessary injuries. Unless you are a powerlifter, weightlifter, or strongman competitor, it doesn’t actually matter how much weight you lift. Even then, most strength athletes only focus on their actual poundage as they peak for their next event.
So, no more ego-lifting. Weights are tools, and bigger is not always better.
3. Good form – always
There are two ways to do any exercise – the right way and the wrong way. The right way is safe and puts most of the tension on the muscles you are trying to develop. Your joints are in a biomechanically favorable position, and the risk of injury is as low as possible.
In contrast, the wrong way puts stress on nearby joints and muscles, taking it away from where you want it. This makes the exercise less effective, although it may mean you can lift more weight or crank out a few more reps.
There are lots of examples of poor form, including using your legs and back to lift the weight during curls, kicking your legs during chin-ups and pull-ups, bouncing the bar off your chest during bench presses, and rounding your lower back during squats and deadlifts. However, each of these technique faults increases your risk of injury.
Trump Junior Deadlift
If the weight you are using forces you to use poor technique, it’s too heavy for you. Lower the weight, perfect your form, and come back when you’re stronger.
4. Use a spotter
Lifting heavy weights when you’re alone is a recipe for disaster. All it takes is one badly racked barbell or a failed rep, and you could find yourself pinned under a heavy barbell, injured, or worse.
Minimize the risk of accident and injury by having a spotter on hand for your heaviest lifts. They can help you unrack and rerack your weights and help you out if you are unable to complete a lift.
That said, while a good spotter can be a literal lifesaver, a bad one is a liability, so make sure your spotter knows what they are doing.
Read more about spotters and spotting here.
5. Squat and press in a power rack
Even if you have a good spotter available, it’s generally best to squat and press heavy weights in a power rack. Power racks have adjustable safety bars that prevent your barbell from descending below a set point. This means you can lift as hard or as heavy as you want, safe in the knowledge that you won’t get pinned under the weight.
Most gyms have a power rack, and there are models made for the home workout market, too. While buying a power rack can be a sizable investment, having one could save your life. Also, power racks don’t tend to wear out, so once you’ve got one, it’ll provide decades of faithful service.
6. Progress slowly
If you want to lift heavy weights, it’s safest to build up to them gradually. It would be a mistake to try and lift too much weight too soon, and rushing into heavy training will invariably lead to injury and accidents.
Muscles tend to adapt to training quite quickly as they have a good blood supply and are highly adaptable. However, tendons and ligaments have poor blood supplies and adapt more slowly. Just because you feel strong enough to handle heavy weights doesn’t mean your body is ready for them.
So, increase your weights slowly. Don’t just slap another pair of 45s on the leg press. Instead, add a couple of fives. Then add two more fives the following week. Small, regular increases are much safer than big, irregular weight jumps. Plus, they’re more sustainable, leading to better long-term progress.
Remember, small, regular weight increases allow your tendons and ligaments to strengthen, reducing the risk of injuries and ensuring safer long-term heavy lifting.
7. Listen to your body
Mindfulness is a popular well-being watchword, usually associated with mental health. However, being mindful in the gym, i.e., listening to your body, especially when lifting heavy weights, can make your workouts considerably safer.
For example, if your lower back feels tight, your hamstrings are stiff, you’re tired, or you are distracted, you should think twice about lifting heavy. You might be okay, but your risk of injury is higher if you aren’t mentally and physically firing on all cylinders.
So, be mindful during your warm-up and early sets, and don’t be afraid to have an easy workout if you don’t feel 100%. As the saying goes, discretion is the better part of valor. In other words, showing restraint and thinking wisely can be more courageous than acting recklessly.
8. Use the right equipment
Weightlifting Belt
Your choice and use of equipment can have a big impact on the safety of your workout. For starters, you should always operate the machines in your gym in accordance with the instructions of the manufacturer or resident personal trainer.
Other equipment considerations include:
Weightlifting belt – wearing a lifting belt can help you generate more intra-abdominal pressure, supporting your lumbar spine and taking pressure off your intervertebral disks. Using a belt for heavy squats, deadlifts, etc., can make your workout safer.
Gym chalk – losing your grip can cause serious injury. While grip strength can always be improved, even strong hands can slip when they get hot and sweaty. Gym chalk helps keep your palms dry and prevents them from slipping.
Lifting straps – leading on from the point above, if your grip is prone to failing, lifting straps are a viable solution. With practice, you can use straps to make your grip all but unbreakable, which can be very helpful when lifting maximal weights.
Joint supports – supportive knee and elbow sleeves and wrist wraps can help protect your joints when you’re lifting heavy weights. They also help keep those areas of your body warm, which may prevent injuries. While no joint support will ever completely injury-proof your body, they do add an extra layer of protection and also provide some psychological support.
Shoes – most gyms insist that exercisers work out in shoes. This is for both hygiene and safety reasons. However, hard-soled minimalist and weightlifting shoes are generally best, as they won’t compress or collapse and provide you with a more stable base from which to lift. Super-soft sneakers can lead to foot, ankle, knee, and hip instability, which can cause injuries when you’re lifting heavy weights.
Collars – some exercisers see barbell collars as unnecessary. However, not using collars introduces another potential accident risk into your workout. All it takes is for a weight to start moving, and your barbell can suddenly become unbalanced, leading to serious accident and injury. Not using collars does not make you look cool, and using them will significantly lower your risk of injury.
Poundage rating – make sure your training equipment is rated for the weights you plan on lifting. For example, cheap barbells may only be rated for 250kg/550 pounds, and using heavier weights could cause the bar to bend or snap. Needless to say, if your barbell fails, your chances of injury are very high.
9. Respect your body’s need for rest and recovery
Lifting heavy weights takes a lot out of your body. It causes micro trauma to your muscles, overloads your tendon and ligaments, drains your energy, and taxes your central nervous system. All of these things need time to recover before they’re ready for another workout.
Rest, recovery, and sleep are all critical for safer heavy lifting. If your body is not well rested, your chances of injury are significantly higher. Make sure your training plan includes easy days and days off to ensure you are rested and ready for your heavier workouts.
10. Learn to breathe and brace correctly
Even if you wear a weightlifting belt, you must still brace your abs to generate intra-abdominal pressure to support your lumbar spine.
This is how you brace:
Tense your abs like you’re expecting to get punched in the stomach. Pull up your pelvic floor like you’re training to stop the flow of urine.
Inhale into your abdomen without allowing it to bulge outward. Your entire midsection should feel solid and strong.
Maintain this abdominal bracing throughout the lift, keeping your core tight and stable.
Exhale after completing your rep, and then repeat.
It’s point #4 that’s especially important, as holding your breath significantly increases your blood pressure. When you exhale depends on the exercise you’re doing, and you should breathe out when you don’t need to rely on your core to support the weight, e.g., when you’re standing fully upright or the load is closest to your base of support.
Prolonged breath holding when lifting heavy weights can also lead to fainting, which can also cause serious injury if you strike your head against something hard:
Related: 6 Reasons Which Can Cause A Lifter To Pass Out After Heavy Deadlifts
FAQ
Do you have questions about heavy lifting and gym safety? No problem, because we’ve got the answers!
1. How dangerous is gym training compared to other recreational activities?
All this talk of accidents and injury could have you thinking twice about renewing your gym membership. However, gym mishaps, accidents, and injuries are actually relatively rare compared to other recreational activities (2).
Injury rate for exercise and exercise equipment: 5.3 injuries per 1000 hours
Injury rate for football: 11.7 injuries per 1000 hours
Injury rate for basketball: 8.2 injuries per 1000 hours
Injury rate for soccer: 7.1 injuries per 1000 hours
Injury rate for baseball: 6.7 injuries per 1000 hours
As you can see, you are more likely to hurt yourself playing soccer or basketball than lifting weights. However, even though the risks are low, you should still endeavor to minimize them by putting the information in this article into action.
2. What is the Valsalva maneuver, and is it dangerous?
The Valsalva maneuver is a breathing technique used during strength training to improve core stability and is part and parcel of abdominal bracing. By taking a deep breath, holding it, and tightening the core, the Valsalva maneuver increases intra-abdominal pressure, offering support to the spine during heavy lifts.
However, the Valsalva maneuver can also increase blood pressure and stress on the cardiovascular system. For individuals with certain health conditions, this may pose certain risks, including:
Cardiovascular stress.
Increased blood pressure.
Risk of fainting or dizziness.
Strain on the heart and blood vessels.
Unsuitable for individuals with hypertension or heart issues.
So, while the Valsalva maneuver can provide support during heavy lifts, it’s crucial to be aware of these potential risks and use it safely and sensibly. If you have any health concerns or doubts, consult with a qualified fitness professional or healthcare provider for personalized guidance.
3. What safety precautions should I take when using weightlifting machines?
Most people assume that resistance training machines are safer than free weights. However, that’s not necessarily the case, and machines can be dangerous, too. Take the following safety precautions to make your machine workouts as safe as possible:
Adjust the seat, handles, leg pads, etc., to match your height and limb length. Machine pivot points should align with your joints.
Check that the machine is in good working order, e.g., cables are not worn, and bolts are correctly tightened.
Ensure that weight selection pins are placed correctly and won’t pop out.
Use the machine for the exercise it was designed for.
Engage any safety catches to ensure the weight cannot fall on you, e.g., on Smith machines and leg presses.
Understand that resistance machines are made to fit average-sized exercisers. If you are taller, shorter, or wider than average, you may not be able to use some machines safely.
4. What is ramping, and how can it help me avoid injuries when lifting heavy weights?
Ramping is usually the last stage of a strength training warm-up. It generally involves doing several progressively heavier sets before you begin your main workout. For example:
10 reps 20kg/45 pounds (empty barbell)
7 reps 40kg/90 pounds
5 reps 60kg/135 pounds
3 reps 80kg/175 pounds
10 reps 100kg/225 pounds (first work set)
As a rule, the heavier your weights, the more ramped sets you’ll need to do to reach it. However, your weight increases can also be larger. Note how the rep count decreased as the weight increased in our example. This ensures you save your energy for your coming workout while still readying your muscles for the workout to follow.
The benefits of ramping include the following:
Preparing your muscles and nervous system for the workout to follow
Making your first work sets feel easier by acclimating your muscles to training weight
Providing an opportunity to practice and fine-tune your technique
Allowing you to assess your physical and mental state so you can adjust your workout if required.
5. What are some effective strategies for preventing and managing muscle soreness after lifting heavy weights?
Heavy lifting can leave you with severe delayed-onset muscle soreness, or DOMS for short. DOMS is thought to be caused by muscle microtrauma and lactic acid accumulation. However, this theory is not definitive, and DOMS may be caused by other mechanisms.
Regardless of the cause of DOMS, strategies for preventing and managing it include:
Warm up before you work out.
Increase your weights gradually.
Follow a training program that’s appropriate to your current fitness and strength.
Cool down and stretch after your workouts.
Remain physically active between workouts.
Get a massage or try foam rolling.
Try hot/cold contrast showers or baths.
DOMS is a natural part of working out, especially when you train hard and lift heavy weights. However, if your muscle soreness is so severe that it affects your ability to perform everyday activities, you may have overexerted yourself and should revise your training program.
Read more about delayed onset muscle soreness here.
Closing Thoughts
Lifting heavy weights at the gym can be immensely rewarding, but there are also potential risks. While heavy lifting builds muscle, strength, and bone density, there are also potential dangers, including muscle and joint injuries, back problems, and cardiovascular stress. The good news is that most of these risks can be minimized with proper safety measures.
To stay safe while lifting heavy:
Start every workout with a thorough warm-up to prepare your muscles, joints, and nervous system.
Focus on lifting with good form to reduce the risk of injury.
Always have a spotter for heavy lifts, and use a power rack when squatting and pressing.
Progress gradually, allowing tendons and ligaments time to adapt to heavier loads.
Listen to your body and be mindful of your physical and mental state during workouts.
Respect your body’s need for rest and recovery, and avoid heavy lifting when you’re tired.
Adjust and use the machines in your gym correctly and for their intended purpose.
Learn to breathe and brace correctly to support your spine and protect cardiovascular system.
Remember, while lifting heavy weights can be beneficial, safety should be a priority. Follow these strategies, consult with professionals when needed, and lift mindfully to achieve your fitness goals without unnecessary risks. Happy lifting, and stay safe!
References:
Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014 Jun;127(6):547-53. doi: 10.1016/j.amjmed.2014.02.007. Epub 2014 Feb 18. PMID: 24561114; PMCID: PMC4035379.
Horton R. GBD 2010: Understanding disease, injury, and risk. Lancet. 2012 Dec 15;380(9859):2053-4. doi: 10.1016/S0140-6736(12)62133-3. PMID: 23245595.
The Best Over 40 Training Tips and Workout Plan for Men
I’ve been lifting weights since I was 15 years old – I’m now 55. During that time, I’ve kept meticulous records, and looking back over my training diaries it’s interesting to see how much my workouts have changed.
Some of these changes were due to my goals at the time. I’ve trained for bodybuilding, powerlifting, and to complement whatever sport I was into, all of which required different workout approaches.
Other changes are the result of old injuries and, sadly, getting older. Simply put, I can’t train like I did when I was in my 20s and 30s. The mind is willing, but time has taken its toll on my body.
However, as the saying goes, winners never quit, and quitters never win, and I have no intention of giving up training anytime soon.
In fact, my mission in life is to preserve my strength and muscle mass for as long as possible, and I plan on being the strongest, most buff old dude in the retirement home!
So, how do you get and stay in shape in your fourth decade?
In this article, I share my top tips for working out in your 40s and provide you with a tried-and-tested age-appropriate workout to follow.
The Challenges of Working Out in Your 40s and Beyond
Advancing age is NOT a reason to give up working out. In contrast, exercise becomes more important as you get older. Regular workouts can help reduce the risk of:
Age-related muscle loss (sarcopenia)
Age-related bone loss (osteopenia)
Coronary heart disease
Type II diabetes
High blood pressure
Age-related weight gain
Cognitive decline
Some cancers
All-cause mortality
So, while there are no guarantees, getting and staying in shape as you age could help you live longer. And even if you don’t get to celebrate your 100th birthday, you will be able to enjoy a more active, fulfilling, and independent life, making the most of whatever time you have left.
However, getting older is unavoidable, and the changes in your body mean that you probably won’t be able to work out like you did in your 20s and 30s. That’s not to say you have to quit lifting weights and take up tai chi! But you will need to modify your training to make it sustainable and safe.
Some of the challenges facing exercisers in their 40s and beyond include:
Slower recovery between workouts
The older you get, the longer it takes to recover from bouts of intense exercise. As such, you’ll need to pay as much attention to rest and recuperation as you do your workouts. Getting enough sleep is a must, and you should also alternate between intense and less intense workouts.
You’ll also need to accept that there will be days when you’re not firing all cylinders simply because you’re still tired from your last workout. Be prepared to dial things back and take it easy, as pushing on regardless could lead to overtraining and injuries.
You can still train hard in your 40s, but you’ve got to train smart, too.
Joint issues
Like a car with high mileage, older exercisers tend to accumulate wear and tear. Joints are especially prone to aches and pains. Knees, hips, shoulders, elbows, your lower back – it’s not unusual to experience discomfort in some or all of these areas.
The good news is that training can help make these issues less impactful and preserve joint function as you age. However, you may need to make allowances for your joints, replacing high-stress exercises with movements that are more joint-friendly.
Injuries take longer to heal
As a young athlete, I had no problem either training through injuries or taking a week off and coming back healed and ready for more. Nowadays, even a slight strain can take several weeks or even months to heal. Needless to say, this can be VERY frustrating!
With this in mind, a lot of your over-40 training should revolve around preventing injuries in the first place. Warm-ups and prehab are the name of the game if you want to avoid injuries. Plus, you should probably stop chasing new one-repetition maximums and focus on other performance metrics, such as rep records or movement quality.
Mobility and flexibility issues
Muscles tend to shorten and tighten as you get older. This can affect everything from your posture to your squat depth. Trying to force your limbs to bend further than is comfortable is a recipe for injuries which, as you know, will take longer to heal than when you were younger.
As such, you should a) do all that you can to maintain or even improve your mobility and flexibility and b) avoid exercises that take you into extreme ranges of motion. There is no need to treat your body like a fragile antique, but you should do what you can to avoid unnecessary injuries.
Related: The Best Morning Stretches for Men
Hormonal changes
Testosterone and human growth hormone levels peak in your 20s and early 30s. After that, the production of these anabolic or muscle-building hormones gradually decreases.
These hormonal changes can cause reductions in muscle mass and strength, lowered motivation, slower recovery, and less energy. All these things can affect your ability to train and recover from your workouts.
Sure, you could ask your doctor about testosterone replacement or HGH therapy, but there are risks and financial costs associated with these treatments. The good news is that regular exercise and a healthy diet can help boost testosterone and growth hormone naturally.
Lack of time
Life can get pretty hectic when you’re in your 40s. You’ll need to balance your work and home life while finding the time and energy you need for training. In many cases, when time is short, the first casualty will be your workouts.
Initially, you’ll probably plan on rescheduling, but, more likely, you’ll skip more workouts than you complete. Being in your 40s means you can’t shirk your responsibilities to go and train.
Most guys in their 40s don’t have the luxury of hitting the gym for two hours a day, six days a week. Thankfully, you don’t need to train for hours at a time to preserve or gain muscle.
Related: Two Exercise Workouts for Time-Pressed Bodybuilders
These are the realities of training in your 40s. Sure, some fitness influencers and ex-bodybuilders seem to have been able to avoid the effects of aging, but they are in the minority and are probably on TRT. It would be a mistake to judge your progress against such people because there is a massive difference between being natural and boosting your performance with anabolic steroids, even if they have been prescribed by a doctor.
Workout Tips for Men in Their 40s
Avoid the pitfalls and problems that could derail your training with these tried-and-tested workout and fitness tips for men in their 40s:
Warm up like a boss
Warm-up Exercise Bike
Warming up is important whatever your age, but the older you are, the more critical it becomes. Older bodies tend to be stiffer, more immobile, more damaged than younger ones, and more prone to injury, too.
Make your workout as enjoyable, safe, and comfortable as possible by warming up thoroughly before you begin. Extra time spent on your warm-up will pay dividends in the future.
Related: How to Warm Up for Strength Training
Train with lighter weights and higher reps
Younger men tend to put a lot of stock in how much weight they can lift. Plates on the bar equal bragging rights, and, as the saying goes, if the bar ain’t bending, you’re just pretending!
However, injuries are more common when you lift heavy loads. They stress not only your muscles but your joints too.
Avoid injuries and unnecessary wear and tear by training with lighter weights and higher reps. Contrary to what many lifters believe, you can still build strength and muscle mass with weights below 50% of your 1RM (1).
This means you no longer have to feel trapped by the 6-12 rep range and can do as many as 25-30 reps per set. Needless to say, this will be far less stressful for your already hard-worn joints. Muscle strains are also less of a risk.
Do fewer sets
With your somewhat compromised recovery ability, doing high-volume workouts could lead to overtraining. So, instead of seeing how many sets per muscle group you can tolerate, try to find out how few you need to do to get the results you want.
You’ll probably find it’s not as many as you first thought.
Try keeping your workout volume down to about 8-12 sets per muscle group per week. This is significantly less than most bodybuilding programs recommend but more than enough to build muscle and strength. Focus more on training quality than quantity; make every exercise, rep, and set count!
Do each exercise with perfect form
There are two ways to do any exercise – the right way and the wrong way. The wrong way may allow you to lift more weight or do more reps, but it usually comes with an increased risk of injury while taking work away from the muscles you want to develop.
In contrast, the right way is invariably harder, but it’s also safer and usually more effective.
So, check your ego, dial back the weights, and do every exercise in your program with perfect technique. Try to make your reps as smooth and controlled as possible to take stress off your joints and keep it on your muscles. Lift and lower with purpose.
Choose low-risk exercises
While training is good for everybody’s body, some exercises are riskier than others. As injuries tend to take longer to heal when you’re in your 40s and beyond, you should build your workouts around the safest exercises.
For example, you could do push-ups instead of bench presses, goblet squats instead of back squats, or box jumps instead of power cleans.
So, think about what you want from your workout, then choose the safest exercises for that goal. If the risks outweigh the benefits, you should think twice about doing that exercise.
It’s better to play it safe and be able to continue training than do a dangerous exercise, get hurt, and spend the next two months waiting to heal.
Make flexibility and mobility a training priority
While mobility and flexibility training are far from exciting, the older you get, the more critical they become. Older muscles and joints tend to be less elastic and mobile than their younger counterparts. Previous injuries can also take their toll.
Mobility and flexibility tend to be worse the more sedentary you are. Most older men have relatively inactive jobs and lifestyles, so they’re even more likely to be tight and immobile.
Complement your workouts with daily mobility and flexibility training to keep you supple and flexible. Just because you are in your 40s doesn’t mean you have to be as stiff as a proverbial board!
Related: How Sitting is Bad For You and What To Do About It
Strengthen your core
A large and growing number of men suffer from lower back pain, and the risk of back pain increase with age. Some types of back pain are unavoidable and are linked to things like disc degeneration and general wear and tear. However, other types of back pain can be attributed to weak core muscles.
Core is the collective term for the muscles of your midsection, including the rectus abdominis, obliques, and transverse abdominis. These muscles contract inward to create intra-abdominal pressure and support your lumbar spine from within.
Spending a lot of time sitting in a chair can weaken your core muscles, increasing your risk of suffering back pain. So, make sure you include core and anti-core exercises in your workout routine to keep the risk of back pain to a minimum.
Include unilateral exercises in your workouts
Unilateral or single-limb exercises are a godsend for older exercisers. For starters, they’re great for preserving your balance, which often declines with age. Secondly, they let you train hard without resorting to bone-crushing weights. For example, single-leg Romanian deadlifts are MUCH more lower back-friendly than regular RDLs.
While there is nothing wrong with bilateral or two-limbed movements, every over-40s exerciser should include unilateral exercises in their workouts.
Get your body composition under control
Younger lifters often want to get bigger and stronger, which they usually achieve through bulking. Bulking involves strategic overeating to create a significant calorie surplus. These extra calories go to fuel muscle growth but also lead to fat gain.
Older exercisers often experience fat gain, too, but not because they’re bulking. Instead, gaining weight gain in your 40s is usually the fault of moving less and eating more. This weight gain even has a name – middle-aged spread.
Gaining weight as you age can increase your risk of heart disease, diabetes, and other insidious illnesses. Being overweight when you’re young is dangerous, but it can be fatal in your 40s and beyond.
Now is the time to get your weight under control and lose the fat you’ve been accumulating since high school. There is no need to crash diet or try to lose it in a month; such intense interventions are seldom successful.
Instead, aim to lose half to one pound a week for the next few months. This time next year, you could be a whole new man.
Do your cardio
Younger lifters are all about getting buffed and ripped. They want big veiny biceps and cannonball delts. They aren’t thinking about the future – just looking their best on the beach.
As a man in your 40s, your risk of heart disease is considerably higher, so you must start doing more cardio to keep your heart and circulatory system in tip-top shape.
We’re not saying you need to quit lifting and take up jogging. However, you do need to complement your strength training workouts with more cardio. Aim to do at least three 20-minute cardio workouts per week to keep the old ticker fit and strong.
Big biceps are great, but you need a healthy heart if you want to keep on truckin’.
Make sure your diet supports your training
As a younger man, you could probably eat whatever you wanted and still feel fine; cold pizza for breakfast, a takeout burger for lunch, and beer and cereal for dinner. Now you’re in your 40s, the expression, “You are what you eat,” has never been truer, and if you fill up on junk food, that’s exactly how you’ll feel.
If you want to look and perform at your best, your diet needs to not only support your training but it also needs to be healthy. So, make friends with fruit and vegetables, eat more heart-friendly whole grains, pump up the lean protein, and enjoy some healthy fats.
In short, now you are in your 40s, it’s time to eat like an adult and not the kid you once were.
Related: Fix Your Diet in Six Weeks
Respect your body’s need for rest and recovery
It’s time to pay as much attention to rest and recovery as you do your workouts and diet. Training takes a lot out of your body, and now you are in your 40s, it’ll be longer before you can do it all again.
So, make sure you get plenty of sleep, preferably 7-9 hours a night, and use these recovery strategies to put back into your body what your workouts take out.
Finally, recognize then an extra rest day might be more beneficial than a workout. It’s usually best to train consistently, but if you are still tired from your last workout, a day off might do you more good.
Forget what you used to do and focus on what you can do
I used to be a powerlifter and have pulled three times my bodyweight in competition, and my squat wasn’t far behind. However, that’s what I used to do, and it has no bearing on my training now I’m in my 50s.
Nowadays, I rarely use barbells or dumbbells, and I find bodyweight and isometric exercises are better for my battered joints. I’m still in shape and probably fitter than I was 20 years ago. However, my entire training outlook has changed over the last decade, and so should yours. Trying to relive or hold onto your glory years is an exercise in futility.
It doesn’t matter that you used to be a football player in college or a bodybuilder in your late 20s. It’s what you do now that matters.
So, don’t judge today’s you on what you achieved in the past. As a man in your 40s, your body has changed, and training like you did as a younger man is a recipe for disaster. It’s time to start training for the future and not the past.
Set yourself goals based on where you want to be in five, ten, or 20 years. Look forward, and not back. Be proud of your achievements, but don’t dwell on them or let them determine your current or future workouts.
The Best Over 40 Workout Plan for Men
You’ve now got all the information to design your very own workout plan for men over 40. But, to save time, we’ve written one for you.
This plan involves four workouts per week – two upper body and two lower body – which provides a good balance between training and recovery. It also leaves some time for cardio and mobility training, which, as you know, are critical for men in their 40s.
Try to avoid lifting weights more than two days in a row, and also avoid resting more than two days in a row. While that might sound like a logic problem, it’s actually pretty easy if you structure your workout week like this:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Workout 1
Workout 2
Rest/cardio
Workout 3
Rest/cardio
Workout 4
Rest/cardio
Remember, though, before you lift, you need to warm up, as failing to do so could lead to injury or, at least, a low-quality training session. That 10-15 minutes spent warming up could save you from spending months on the injured list and unable to train.
Workout 1 – Upper Body
We kick off our over-40s workout plan with an upper-body workout emphasizing the horizontal plane, i.e., chest and upper back. Dividing your body into planes rather than individual muscle groups makes it easier to develop structural balance, which is critical for functionality and joint health.
#
Exercises
Sets
Reps
Recovery
1
Incline dumbbell bench press
2-4
12-20
60-90 seconds
2
Single-arm dumbbell row
2-4
12-20
60-90 seconds
3
Push-up
2-4
AMRAP*
60-90 seconds
4
Face pull
2-4
12-20
60-90 seconds
5
Cable crossover
2-4
12-20
60-90 seconds
6
Reverse cable fly
2-4
12-20
60-90 seconds
7
EZ bar biceps curl
2-4
12-20
60-90 seconds
8
Dumbbell concentration curl
2-4
12-20
60-90 seconds
*AMRAP = As Many Reps as Possible – just rep out to failure, regardless of how many you can do.
Workout 2 – Lower Body
Friends don’t let friends skip leg day, even if they’re in their 40s! Strong legs are critical, as they’re the engines that carry and support the rest of your body. Losing leg strength can have a profound effect on your mobility and stability. This leg workout is quads-centric, emphasizing your knee extensors. There is also some core work toward the end of the program.
#
Exercises
Sets
Reps
Recovery
1
Goblet box squat
2-4
12-20
60-90 seconds
2
Rear foot elevated split squat
2-4
12-20
60-90 seconds
3
Leg extension
2-4
12-20
60-90 seconds
4
Standing calf raise
2-4
12-20
60-90 seconds
5
Pallof press
2-4
12-20
60-90 seconds
6
Kneeling cable crunch
2-4
12-20
60-90 seconds
Workout 3 – Upper Body
Workout three takes us back to the upper body. However, this time you’ll be working in the vertical plane, emphasizing your shoulders and lats. The workout ends with a couple of exercises for your triceps. After all, even guys in their 40s deserve a ticket to the gun show!
#
Exercises
Sets
Reps
Recovery
1
Pull-up/Chin-up*
2-4
AMRAP**
60-90 seconds
2
Standing barbell press
2-4
12-20
60-90 seconds
3
Lat pulldown
2-4
12-20
60-90 seconds
4
Seated dumbbell press
2-4
12-20
60-90 seconds
5
Straight arm pulldown
2-4
12-20
60-90 seconds
6
Cable lateral raise
2-4
12-20
60-90 seconds
7
Dumbbell skull crusher
2-4
12-20
60-90 seconds
8
Cable triceps pushdown
2-4
12-20
60-90 seconds
*Do band or machine-assisted pull-ups/chin-ups if necessary.
**AMRAP = As Many Reps as Possible – just rep out to failure, regardless of how many you can do.
Workout 4 – Lower Body
Your final workout is another leg session. However, this time, you’ll be working mainly on your glutes and hamstrings. But, as before, there are also a couple of core exercises toward the end of the program.
#
Exercises
Sets
Reps
Recovery
1
Rack pull
2-4
12-20
60-90 seconds
2
Single-leg Romanian deadlift
2-4
12-20
60-90 seconds
3
Leg curl
2-4
12-20
60-90 seconds
4
Seated calf raise
2-4
12-20
60-90 seconds
5
Side plank leg lift
2-4
12-20
60-90 seconds
6
Reverse crunch
2-4
12-20
60-90 seconds
Over 40 Training – FAQs
Do you have a question about working out in your 40s and beyond? No problem, because we’ve got the answers!
1. I’m 39. Are you saying I have to change my workouts after my next birthday?
Aging is a gradual process – the changes discussed in this article don’t happen overnight. So, changing your workouts does not have to coincide with celebrating your 40th birthday.
However, as you move into your mid-40s and beyond, you’ll invariably see and feel your body start to change, and you need to make allowances. Driving on regardless could bring your training to a crashing halt.
So, listen to your body, and adjust your workouts as and when you need to. This could be in your mid to late 40s, your 50s, or even your 30s – it all depends on you.
2. Can a man in his 40s still gain muscle?
You can gain muscle at almost any age – even in your 80s. However, how much depends on how far you are from your genetic potential and your current level of muscularity. For example, if you are in your 40s and have never trained before, you have the most potential for muscle growth.
However, if you’ve been training for 20 years and are already pretty muscular, you probably won’t gain much more muscle, although some increases should still be possible.
Finally, rates of muscle gain tend to be slower once you’re in your 40s and beyond, so don’t expect to pack on ten pounds in a month. That sort of progress only really happens when you’re in your 20s.
3. I’m in my 40s and have trained all my life; do I need to change my workouts?
If your current training plan works for you, there is no compelling reason to change your workouts, even if you are in your 40s.
However, if you are experiencing more aches and pains than usual, are finding it hard to recover from training, or aren’t enjoying your workouts as much as you used to, it may be time to think about making some changes.
Clinging to your old workouts when they no longer suit your aging body is a mistake. However, a few minor changes could be all you need to keep on training well into your 50s, 60s, and 70s.
4. What is the best diet for men in their 40s?
The best diet is the one that a) supports your training, b) is healthy, and c) you enjoy and can stick to. For some, this will be something like intermittent fasting or paleo. However, arguably the healthiest and tastiest diet comes from countries like Greece, Italy, and France – the Mediterranean diet.
Built around vegetables, fruits, lean proteins, whole grains, and healthy fats, this diet is good for your heart, brain, and waistline. The Mediterranean diet is considered by many to be the most nutritious eating plan in the world.
Read more about the Mediterranean diet in this article.
5. I’m 40 and out of shape – is this workout suitable for me?
While this program is designed for men in their 40s, it assumes you are currently exercising and in reasonable shape. Some of the exercises are pretty challenging, and the volume and frequency are moderately high. As such, it’s probably too much for someone who is out of shape or a beginner.
If it’s been a year or more since you exercised regularly, you should start getting back in shape with a basic full-body training plan and regular cardio. This will create a solid foundation for more demanding workouts in the future.
Then, after 6-9 months, of consistent training, you’ll be ready to start this workout plan.
6. What weights should I use for these workouts?
Unfortunately, this is the one question we can’t answer. After all, we have no way of knowing how strong you are.
So, instead, pick a light to moderate weight and rep out to within 1-3 reps of failure. If you can’t do 12 reps, your chosen load is too heavy. Conversely, the weight is too light if you can do more than 20 reps. Adjust the load until you’re in the sweet spot of 12 to 20 reps.
Remember, though, you must also try to make your subsequent workouts more demanding. You can do this by performing more reps or lifting slightly heavier weights. This is called progressive overload, one of the keys to successful strength training.
7. Can I make changes to the workout plan?
The exercises selected offer the best results with the lowest risk of injury. This is based on over 30 years of training and coaching experience. However, if you want to change any of the movements, you are welcome to do so.
That said, make sure you choose similar exercises so you stay true to the spirit of the program. For example, while doing trap bar deadlifts instead of rack pulls is an acceptable change, doing cable hip abductions is not, as they’re very different exercises.
Closing Thoughts
A lot of men think that, when they hit their 40s, their best years are behind them and that middle-aged spread and muscle loss are compulsory. This is not necessarily the case!
While you may not be able to train as you did in your 20s and early 30s, you can still get and stay in great shape when you’re in your 40s, 50s, and beyond.
While your progress might not be as dramatic, and you’ll need to pay more attention to your diet, rest, and recovery, you can still build muscle and get fit and lean.
Age does not have to be an unbreakable barrier.
Use the tips and program to get in the best shape of your life, even if you are a man in his 40s.
References:
Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/
Jay Cutler Offers Tips for Sculpting Abs: ‘Remember You’re Trying to Condition Them, Not Build Muscle’
Bodybuilding legend Jay Cutler has managed to stay in astounding shape as he closes in on 50 years of age. In a recent offering to Instagram, Cutler shared his take on ab training and named crunches, hanging raises, and ropes as his favorite movements.
Jay Cutler was an imposing force during his bodybuilding career. His defined arms, chest, and detailed quads made him very difficult to stand against. He was also consistent and gritty, which helped him win a total of four Mr. Olympia titles. Having dethroned Coleman in 2006, Cutler continued to showcase his massive body on stage with great success. He pushed and defeated a slew of big names in the sport such as Kai Greene, Dennis Wolf, and Branch Warren.
Cutler’s rivalry with eight-time winner Ronnie Coleman was perhaps the most exciting in bodybuilding history. The two men were constantly pushing each other to new competitive heights. Cutler admitted that some of his workouts were inspired by Coleman’s high-volume training style. In addition, Cutler revealed that he was forced to eat 140 egg whites daily to retain enough size to compete with Coleman.
After retiring from bodybuilding, Cutler has kept a close eye on his fitness. He is approaching 50 years old but has maintained a fair balance of muscularity and conditioning. Before his next birthday, Cutler decided to transform his physique.
In the months to come, fans hope to see him guest pose in Aug. at the return of Masters Olympia following an 11-year absence. In his latest venture, he offered fans a quick lesson on ab training with summer abound.
Jay Cutler Gives Ab Training Tips, Says He Prefers Crunches, Hanging Raises, and Ropes
Cutler said he trains abs every other day and always focuses on 15-20 repetitions. He stressed that ab training is intended to condition the muscle, not ‘necessarily build’ it.
“Tips on ab training. I usually train abs every other day, especially when I’m training for a competition. Remember, the abs aren’t going to come out unless the body fat is low. But what is the ultimate rep range for your abs? I always focus on 15-20 repetitions.
Remember: you’re trying to condition the abs not necessarily build that muscle so I feel you need to do those exercises like the the crunches, like the ropes, like the hang raises, focus on 15-20 repetitions, condition the abs, get on the diet, and show the best physique. Summer is here,” Jay Cutler explained.
This isn’t the first time that Jay Cutler has offered up some useful training advice. Days ago, the bodybuilding icon shared an arm-building hypertrophy workout he used to win four Mr. Olympia titles. During the video, Cutler revealed that he was eating six meals daily. He admitted his goal was to achieve a full, round, and hard physique.
Additionally, Cutler is known for helping fans with workout techniques. Whether it’s his top three movements for building huge delts or a strategy for growing forearms and biceps, he understands how to maximize training results.
With his physique goal a primary focus, Cutler discussed ‘getting bigger’ and leaner without bulking recently. The 49-year-old said it’s a misconception that bulking diets are needed for adding quality size. However, Cutler mentioned that if leanness is the goal, then measures like fasted cardio and morning workouts would be best implemented.
As for PEDs, Cutler shared that he will only use testosterone replacement therapy for his latest transformation. When more extreme compounds like Trenbolone were discussed on his podcast, Cutler said he wasn’t interested.
RELATED: Jay Cutler, Milos Sarcev Talk Fantasy Battles: Jay vs Dorian Yates, Phil Heath vs. Ronnie Coleman
Jay Cutler is a living legend of the sport with a wealth of training knowledge. His ab workout tips are simple but effective, and they can help anyone achieve a shredded midsection.
Published: 13 June, 2023 | 4:44 PM EDT
Arnold Schwarzenegger Shares 4 Ways to Strengthen Your Routine
Legendary bodybuilder Arnold Schwarzenegger regularly educates his massive fanbase on leading a healthy lifestyle. His valuable insight stems from his decades of experience competing on stage at the highest level. In a recent edition of Arnold’s Pump Club newsletter, Schwarzenegger shared four ways how to strengthen a routine that works for you.
Arnold Schwarzenegger first gained attention for his impressive muscle size, mass, and symmetry as a Men’s Open competitor in the IFBB Pro League. He narrowly missed out on the top prize to three-time champ Sergio Oliva in his Mr. Olympia debut in 1969. He returned stronger than ever the next year to secure his first Sandow trophy and moved on from professional competition with seven titles under his belt.
Schwarzenegger has not lost his passion for fitness and continues to work out in his later years. Earlier this year, he provided some crucial tips for shedding fat and building muscle for longevity. He stressed the importance of good body composition with a higher level of muscle mass and less fat to boost your immune system and reap other health benefits.
‘The Austrian Oak’ followed up with a three-step plan to design a ‘bulletproof’ training routine days later. He promoted his fans to exercise every day for a total of 30 minutes instead of worrying about doing it in one go. Then, Schwarzenegger offered a full-body stretch focused on soothing pain using Brettzel stretches along with a quick two-minute workout challenge.
Schwarzenegger’s impact on the sport is palpable to this day. Former Mr. Olympia Samir Bannout heaped praises on Schwarzenegger for the package he brought to the stage and labeled him the greatest bodybuilder of all time.
Two months ago, Arnold Schwarzenegger highlighted the benefits of using caffeine before workouts to boost performance in the gym. He recommended consuming about 200-300mg of caffeine for most people and cautioned against taking the substance too close to bedtime. His next update provided a straightforward one-step weight loss plan by replacing whole foods with meal-replacement drinks.
The 75-year-old is a big proponent of using self-limiting movements. He laid out an intense bodyweight workout for building muscle weeks ago. He also gave a brief five-minute workout without using any equipment to start your day.
Last month, Schwarzenegger encouraged his followers to incorporate cluster sets, which are clusters of multiple supersets, to get strength gains and take their fitness game to the next level.
Arnold Schwarzenegger shares 4 ways to strengthen your routine
In a recent edition of Arnold’s Pump Club newsletter, Arnold Schwarzenegger shared four ways to build a solid routine that fits any schedule.
4 Ways to Strengthen Your Routine
“Arnold says it all the time: If you want amazing results, build automatic routines,” he wrote. “But it’s not always as easy as it seems. How often do you try to follow the routines of others, only to discover that your lifestyle doesn’t align with a 15-step morning plan that requires more time than you have?
“Thankfully, routines don’t need to be overly complicated or detailed. Arnold’s morning routine is simple: wake up, drink coffee, feed the animals, bike to the gym, workout, bike to breakfast. That’s it, and it’s incredibly effective.
“To help simplify the process, we pulled together a few tips of what to do (or avoid) that will help you build a routine that sticks.”
Make it easy to win
Your routine doesn’t need to be long. Start by focusing on just two or three things you’d like to accomplish. Not sure what to select? Look at the bigger picture of what will make the day a win, so — even if things get crazy — you know where your focus needs to be so you can still make any day a success.
Avoid the morning scroll
Some habits can make it harder to build healthier habits. One example is starting your day with social media. We recommend avoiding your social accounts for the first hour of your day. You might be surprised at what happens when you don’t have that distraction.
Turn on your brain
It doesn’t matter if you meditate, read, write, do a crossword, or listen to a podcast. Do something that you enjoy that makes you think. The combination of mental stimulation + enjoyment = positive outcomes. For once, we don’t need to cite a study. You’ll feel better, and that is what matters.
Create a habit loop
Great habits are formed by following a simple system: you need a cue (something that reminds you to act), a behavior (the action or habit), and a reward.
For Arnold, it can look like:
Cue: Friends show up
Behavior: Ride bikes to the gym and lift weights
Reward: Breakfast
“Whatever you do, creating a simple habit loop is a great way to program the types of changes you want.”
Arnold Schwarzenegger advocated for getting more sleep to aid in weight loss efforts last months. He reported sleeping under five hours generally results in added weight and recommended sleeping for about seven to eight hours each night.
Schwarzenegger opened up on his ambitions to live forever earlier this week. He admitted to not being a fan of how his physique looks at the age of 75 and plans to never retire.
His latest offering will help many to improve their fitness with a custom-built routine that fits their schedule and they can stick to.
Published: 20 May, 2023 | 9:22 AM EDT
DORIAN YATES TALKS OLD-SCHOOL TRAINING ON THE MENACE PODCAST
Dorian Yates was the standard-bearer in bodybuilding for the majority of the 1990’s. He is the only British Mr. Olympia winner, having held the title from 1992 to 1997. 25 years after his retirement from the sport, Yates is still considered a legend. Yates joined fellow ’90s bodybuilders Milos Sarcev, Dennis James and Chris Cormier…
PNBA Bikini Athlete Kat Vera Names 3 Exercises to Tone Your Glutes
3x Bikini champion Kat Vera lists the 3 exercises for toned glutes.
Glutes help give women a curvy physique, and a shapely, tone body is a big part of the judges scoring in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini division. PNBA bikini athlete Kat Vera named the three glute exercises you should do if you want to build strong and toned glutes. Recently Kat Vera posted these glutes movements and a demonstration of her doing them on Instagram. Vera’s post said:
“A must for a juicy glute day: hip thrusts, rdls, bulgarian split squats”
You can see Kat Vera’s Instagram post below.
Glute Exercises
The glute exercises Kat Vera suggests for toned glutes are hip thrusts, Romanian deadlifts, and split squats.
Hip Thrusts
Hip thrusts activate muscles in your hips, glutes, and quadriceps. This movement allows you to add resistance via machine, dumbbell, resistance band, and barbell. You’ll perform this movement with your back elevated on a surface and your legs in a bent-leg position to prepare for a hip extension.
Romanian Deadlifts
The Romanian deadlift (RDL) engages the muscles in your posterior chain–erector spinae, glutes, and hamstrings. The primary difference between this movement and barbell deadlifts is that barbell deadlifts are lifted from the floor, and RDL begins with dumbbells held in your hand at hip level. As a result, the RDL will engage more of your glutes and hamstrings compared to a barbell deadlift.
Split Squats
Splits squats are unilateral movements, meaning single-limb exercises. Since it’s a unilateral movement, you’ll activate your core more and challenge your balance, knee, and hip stability. In addition, single-leg movements will help correct muscular imbalances in your lower limbs. Split squats are an effective exercise for targeting your quads and glutes.
About Glutes
The glutes are the largest muscle in your body and are responsible for hip extension, internal rotation, and abduction of your hips. In addition, your glutes play an essential part in walking, running, and jumping. Therefore, a good strength training program will include exercises targeting your glutes.
Moreover, often, tight glutes lead to lower back pain. So aside from training your glutes through the correct exercises, it’s essential to stretch your glutes and foam roll them for mobility and to reduce lower back pain.
Glutes in Natural Bodybuilding
Of course, firm and toned glutes are essential in natural bodybuilding to rank well in competition. However, in some categories, your glutes will be more critical than others. For example, in the Men’s Physique class, competitors wear board shorts, so aesthetic glutes won’t be near as important as a shredded upper body. However, in the Bikini Divas class, women are wearing bikinis. Therefore, they need to have a degree of definition and toning in their glutes.
Furthermore, muscle mass in your glutes will help women look more shapely and give them an hourglass shape, with a small waist and wide hips. That’s because building your glutes will improve women’s waist-to-hip ratio.
Follow us on Instagram, Facebook, and Twitter for more tips from natural athletes!
Benefits of Rowing Machines
A full explanatory guide on what rowing machines can do for YOU
Cardio, the enemy of the people. Powerlifters, bodybuilders, crossfitters, the average gym goer, they dread doing it. However, everyone knows how beneficial it can be. So what are your options to choose from in order to get it done?
We have all heard it before, “I want to lose weight, but I hate running.” Luckily, running is not the only option there is for cardio. You actually have a few options as far as cardio equipment, but they all certainly have their pros and cons.
Walking on the treadmill can be boring, but running on the treadmill can be hard your shins or knees. The stationary bike seats aren’t always the most comfortable things to sit on. Then there’s the Stairmaster, the true villain of every gym. What do these all have in common? They focus mainly on your lower body.
But, what about a type of cardio that does not just work the lower half? The rowing machines. These tend to be heavily overlooked and under-appreciated. There are so many benefits of rowing machines. Let’s dive in.
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
Bodily Benefits of Rowing Machines
Rowing machines can be extremely beneficial to the body. Engaging you from head to toe, building up endurance, providing a variety of training, and much more!
Total Body Engagement
Hopping on the stairs, treadmill, or bike for your cardio definitely gets the job done, but as stated before, mostly work only your lower body. The rowing machines on the other hand bring your whole body into play. Rowing machines utilize more than just your arms or just your legs, as some people may think.
Your back, shoulders, and biceps are all being contracted during the pulling motion, while your legs (specifically hamstrings and glutes) are being used to perform that driving motion. All the while you’re bracing your core during the movement.
You are getting all the cardiovascular benefits, all the while developing your muscles at the same time.
Endurance and Strength from Rowing Machines
Just like any other type of cardio, the rowing machines build up your cardiovascular endurance. Whether you are doing high intensity interval training (HIIT), low intensity endurance training, or just casually rowing, you’ll find that the more time you spend on it, the easier it gets.
Not only does cardiovascular endurance improve, but also muscular endurance and strength. Being that the rowing machines engage the whole body and your muscles are being worked, plus it is like doing repeated repetitions, your muscles are really being put to work the entire time you are on the rowing machine.
The range of motion for movements on a rowing machine is also large. Think of it like doing repetitions of squats or a leg press while rowing at the same time, repeatedly. This builds up both the strength, and endurance of the muscle groups being worked!
Versatility
HIIT training, distance training, you name it, it can be done on a rowing machine. No matter what training style you are utilizing, your cardiovascular fitness is improving during it.
Fat Loss
As with almost any cardio, the rowing machine can be beneficial for fat loss while still preserving and even possibly increasing muscle. It is an aerobic exercise, meaning it uses the body’s carbs and fats for fuel.
Rowing Machines vs. Other Cardio Equipment
There are plenty of benefits to every piece of cardio equipment, so how does the rowing machine stack up against them?
Rowing Machines are Low-Impact
Compared to other pieces of cardio equipment, such as the treadmill, the rowing machine is low-impact. This means you do not have your joints pounding on the ground as you would with something such as a treadmill. Rowing machines being low impact makes it easier for people with disabilities or other health conditions to do their cardio.
For example, someone with a spinal condition or things like shin splints would possibly be able to benefit from a rowing machine rather than something such as a Stairmaster. This is due to the rowing machine being a low impact piece of equipment! They may be able to even strengthen those weakened areas of the body.
Full-Body Engagement
As stated before, you are being engaged from head to toe when on a rowing machine. This differs from things like the treadmill, Stairmaster, or bike, that only engage mainly the lower body. Now the elliptical also engages the upper body, but the rower forces more abdominal engagement.
With the full body engagement, you are also seeing full body coordination. Everything needs to work together to perform the movement on a rowing machine, as opposed to equipment like the Stairmaster where your legs are the only thing being utilized.
Rowing Machine for Recovery
Believe it or not, rowing machines can actually be used for recovery, specifically after lifting. After intense strength training, the rowing machine can be used as a cool down tool. This is due to the low impact aspect, and during the movement you are stretching out your whole body. Even on a rest day, if you are up for it, you can hop on the rowing machine.
Frequently Asked Questions (FAQs)
Now that you’ve read through all of the good things the rowing machine has to offer, you may have a few questions!
How do I use the Rowing Machine?
This is one of the biggest reasons people do not try out new equipment, they are unclear on how to use it. So let’s go step by step just to make sure you got the hang of it!
Set the Drag: This is the level of resistance, and typically can be found on the screen next to the flywheel.
Place Hands/Feet: Strap your feet in, grab the handles with both hands, keep wrists straight.
Lean Forward: Shoulders should in front of your hips.
Leg Drive: Drive feet down, push with your legs. This is done in a similar movement to that of the squat or leg press.
Lean Back: Lean your torso back, but only slightly, you do not want to go so far that you are parallel to the floor.
Pull: With your hands, pull the handles towards your body.
Advice From the Pros: If you want some visual instruction, check out this video from Deadspin where United States Olympians demonstrate the rowing machine:
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When Should I Use a Rowing Machine?
Rowing machines can be thrown anywhere in your schedule, whenever you are up for it! That is another benefit of rowing machines, it can fit anywhere you want.
Utilizing a rowing machine can be done before you lift, as a warm up. This gets the blood pumping throughout the body and gets you ready to go for your lift!
The rowing machine can also be utilized after a lift, as a recovery/cool down movement. Some people prefer to do their cardio after they lift, and if you fit that category then feel free to throw it in at the end!
Active rest days are also a good time for the rowing machine. It is low impact, you can go at your own pace, do whatever type of workout you want. This makes rowing machines a perfect option for an active rest day.
Should I use a Rowing Machine Over Other Cardio Equipment?
The answer to this is all up to you. If you are able to and have access to a rowing machine, why not switch it up every now and then? At this point, you have read about all the benefits of rowing machines compared to other pieces of cardio equipment, why not give it a try?
Wrap Up
There are so many benefits of rowing machines that were discussed. It is low-impact, fit for versatility in your training, and can be used to build strength and endurance along with being beneficial for recovery. There are numerous reasons to give it a try. If you know where to place it in your workout routine, know how you want to use it for your training, and are willing to put the work in, there is no reason to not try the rowing machines!
The 9 Best Chest Exercises to Build a Superhero Chest
These are the 9 best chest exercises that will build you the chest of Thor.
Every gym bro’s favorite exercise in the gym is the bench press. The bench press is one of the big three lifts, along with squats and deadlifts, and it’s a good indication of one’s overall strength. And you use your chest muscles to push most of the load in this movement. Although the bench press is a crucial component of building a chiseled chest, there are a variety of chest exercises that will develop and strengthen your chest. Plus, they’ll improve your bench press. The problem is choosing the correct movements and omitting the rest. This article will cover the 9 best chest exercises to build a chest like Thor.
Best Chest Exercises
Barbell Bench Press
Wide Grip Bench Press
Decline Barbell Bench Press
Incline Dumbbell Flyes
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Flyes
Dumbbell Bench Press
Cable Crossover
Barbell Bench Press
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The barbell bench press is the most popular chest exercise. It’s part of the “big three”–along with squats and deadlifts–and it’s a good indicator of one’s overall strength. The barbell will let you load up on a lot of weight to vastly improve your chest and strength size compared to other exercises like the dumbbell fly (1). Plus, the shoulder-width grip will balance the weight of the barbell, further enabling you to use heavier weights. You’ll also target your shoulders and triceps as secondary muscles.
Benefits of the Barbell Bench Press
This movement lets you use heavy weight since you’ll be able to use a shoulder-width grip and barbell.
It’s a compound movement.
This exercise targets your triceps and shoulders as well.
How to Do the Barbell Bench Press
You’ll load a barbell with plates on either side. Then, you’ll lie flat on a bench and grasp a barbell shoulder-width apart. Next, lift the barbell and lower it to mid-chest level. Once the barbell touches your chest, press it back up.
Wide Grip Barbell Bench Press
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The wide grip bench press is similar to the barbell bench press with a medium grip (shoulder-width); however, as the name suggests, you’ll grab the barbell with a wider grip. A wider grip will engage more of your chest muscles. You’ll also bring the barbell through less range of motion and increase shoulder stability.
Benefits of the Wide Grip Barbell Bench Press
It’s less range of motion.
This movement recruits more of the muscles in your chest.
The wider grip stabilizes your body more.
How to Do the Wide Grip Barbell Bench Press
Lie on your back on a flat bench and set your eyes to look directly at a fixed barbell. Grab the barbell wider than shoulder-width and lift it off (starting position). Lower the barbell to your mid-chest, then press it back to the starting position.
Decline Barbell Bench Press
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The decline barbell bench press is done with a medium grip but with a bench set at a decline. This decline will target your lower chest muscles. Also, the angle of the bench allows lifters to press more weight than the standard barbell flat bench press. Moreover, the downward slope of this exercise places less strain on your shoulders.
Benefits of the Decline Barbell Bench Press
The decline bench press activates your lower pecs.
You can lift more weight on this movement.
You’ll have decreased shoulder stress.
How to Do the Decline Barbell Bench Press
Secure your feet into the decline bench set up and lie flat back on a bench at a decline. You’ll then grab the barbell with a medium grip and lower the load to your sternum. Next, press the barbell up without locking out your elbows.
Incline Dumbbell Flyes
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The incline dumbbell fly is performed with dumbbells at an incline. The incline will engage your upper pecs, and the biomechanics of the movement will isolate your chest muscles. It’s great for adding additional volume to your pectoralis major (pecs).
Benefits of the Incline Dumbbell Flyes
This exercise isolates your chest muscles.
The dumbbell incline fly targets your upper chest muscles.
How to Do the Incline Dumbbell Flyes
Set a bench to an incline to a 30-45 degree angle. Then, grab dumbbells and sit them on your thighs. Next, lie flat and lay your shoulder blades against the bench with your head resting on the seat, and straighten your arms to put the dumbbells overhead. Keep your feet balanced on the floor and lower your arms in an arc angle until you feel a stretch in your chest, then bring the dumbbells back up to the starting position. Maintain a slight bend in your elbows to reduce tension in your shoulders.
Incline Barbell Bench Press
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The incline barbell bench press is between a standard barbell bench press and a military press. As the name implies, you’ll bench press a barbell at an incline. The heavy load of the barbell at an incline will strengthen your upper pectoralis major (largest chest muscle). Also, the incline will be more taxing for your shoulders.
Benefits of the Incline Barbell Bench Press
It will target more of your upper pecs compared to the flat bench.
You’ll engage your shoulder muscles.
How to Do the Incline Barbell Bench Press
The barbell incline bench press is performed the same way as the flat bench press, except at an incline. First, find a barbell rack with a bench set at a 45-degree angle. Next, unload the weight, bring the barbell down in a controlled manner to your upper chest and then push the load up.
Incline Dumbbell Bench Press
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The incline dumbbell bench press is performed just as the barbell incline bench press is done, except you’ll replace the barbell with dumbbells. Dumbbells will allow you to correct any muscular imbalances and challenge your stability muscles and core more. Again, as with the incline barbell bench press, this exercise activates your upper chest muscles.
Benefits of the Incline Dumbbell Bench Press
The incline dumbbell bench press targets your upper chest muscles.
The dumbbells with increase core activation and activate your stability muscles.
How to Do the Incline Dumbbell Bench Press
Fix a flat bench to a 45-degree angle and grab two dumbbells (one in each hand). Lie supine on a bench and raise the dumbbells above your upper chest. Next, lower them down below your clavicle until the dumbbells are just above your chest on the outside. Then, press the dumbbells up toward the center of your chest.
Dumbbell Fly
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The dumbbell fly is an accessory chest exercise that increases your chest definition, core strength, and muscular balance. It’s a chest opener movement, so it may reduce back pain and improve your thoracic range of motion. Also, it will activate your biceps (2).
Benefits of the Dumbbell Fly
It opens up your chest to reduce back pain and increase your range of motion.
This exercise adds size to your chest.
How to Do the Dumbbell Fly
Find a flat bench and sit on it while holding a dumbbell in each hand. Then lie down supine and extend your arms, almost parallel to the ground. Engage your chest muscles to bring the dumbbells above the center of your chest in an arc motion. Maintain a slight bend in your elbows.
Dumbbell Bench Press
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The dumbbell bench press is the barbell flat bench press with dumbbells instead of a barbell. So like the barbell bench press, this compound exercise targets your chest, shoulders, and triceps. However, dumbbells will activate your stabilizers and core more and require more balance and coordination. Moreover, this 2021 study found that it can produce similar strength gains compared to the barbell bench press (3).
Benefits of the Dumbbell Bench Press
This movement will build mass in your chest, triceps, and shoulders.
It activates your core and stabilizers.
This exercise improves your proprioception.
How to Do the Dumbbell Bench Press
The weight will be heavier with a dumbbell bench press than with dumbbell flyers, so once you sit down on a bench with the dumbbells held in each hand. Place them perpendicularly on your thighs, then kick back one leg at a time while falling back to lay flat on the bench. Next, bring the dumbbells to your side without flaring your elbows. Lastly, press the weight up.
Cable Crossover
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The cable crossover is an exercise that squeezes your chest muscles together. Since it’s done on cables, it keeps tension on your pecs throughout the movement. Plus, it increases your range of motion. And the motion will hit your lower pecs more.
Benefits of the Cable Crossover
The cable crossover targets your lower pecs more than other chest exercises.
It will keep the tension equal through the full range of motion.
You’ll experience a greater range of motion.
How to Do the Cable Crossover
Fix two cable pulleys at the top. Grab the pulley on either side and keep your arms straight, with a slight bend in your elbows. Then, in a downward arc motion, bring the weight down until your hands meet in the middle and you feel your chest squeeze together.
About the Chest Muscle
The chest (pectoralis) muscle comprises four muscles: pectoralis major, pectoralis minor, serratus anterior, and subclavius. The pectoralis major is the dominant fan-shaped muscle of your chest that stretches from your armpit to your collarbone and connects with your sternum. It’s responsible for moving your shoulder joint and attaching your arms to your body.
Specific movements will target different parts of your chest muscles more than others. For example, the barbell bench press will target your mid-chest the most, the barbell decline bench press will hit your lower chest the most, and the barbell incline bench press emphasizes your upper chest. In addition, a barbell will let you load your chest with more weight, and dumbbells will fix lagging chest muscles and activate your core and stabilizers more.
How to Progress Your Chest
It depends on your fitness level and goal when looking for ways to progress your pecs muscles. A beginner should start slow and keep the volume and intensity low. Advanced lifters can increase the volume and intensity as they continue a chest workout program. In general, it’s essential to increase the weight, volume, or reps to keep your chest growing and getting stronger.
Training Volume and Frequency
Beginners: Beginners can start targeting their chest muscles once a week and performing 4-5 exercises and 2-3 exercises each set.
Intermediate: Intermediate lifters can train their chest up to twice a week, except they should only perform 3-4 exercises and 2-3 sets each chest workout.
Advanced: Advanced lifters can train their chest muscles multiple times a week or have one or two big chest days, e.g., performing four sets of 3 different exercises twice a week. However, it’s still crucial for advanced lifters to be cautious of their recovery since resting is imperative for muscle growth.
Whether you’re doing a full-body workout or a split routine will determine how many chest exercises you do in a day. For example, a beginner may have three separate full-body workouts spread out throughout the week and only perform one chest exercise per workout. In contrast, an advanced lifter may have a particular chest day and perform 4-5 sets of 5-6 movements.
Rules to Follow
Protect Your Shoulders
When performing chest workouts, it’s essential to pay extra caution to protect your shoulders. That’s because your shoulders are involved in pushing/chest movements. Also, your shoulders are one of the most mobile joints in your body. And the more mobile your joints are, the more likely you are to get injured.
Warm-Up
A proper warm-up will increase the weight you’ll be able to lift on your chest exercises and protect your chest, triceps, and shoulders from getting injured. Start with light cardio for five minutes on a cardio machine of choice, e.g., elliptical, treadmill, etc. Then, perform 2-3 warm-up sets of the first exercise of your chest workout with a lighter weight.
Keep Your Elbows From Flaring Out
Flaring out your elbows during chest movements will increase your risk of injuring your shoulders. Therefore, when performing chest presses, such as barbell bench press and dumbbell bench press, keep your elbows in and don’t let them flare too far out. Keep in mind that the more inward they are, the more the exercise targets your triceps and the less it’s targeting your chest.
References
Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
Heinecke, Marc L.1; Mauldin, Matthew L.2; Hunter, Monica L.3; Mann, J. Bryan4; Mayhew, Jerry L.3 Relationship of Barbell and Dumbbell Repetitions With One Repetition Maximum Bench Press in College Football Players, Journal of Strength and Conditioning Research: February 2021 – Volume 35 – Issue – p S66-S71 doi:10.1519/JSC.0000000000003539
How to Train and Diet for Natural Bodybuilding
Everything you need to know about training and dieting for natural bodybuilding
Bodybuilding is a sport where athletes lift weights and eat the food necessary to build the utmost physique of a human–for the most aesthetically appealing body possible to shine under the bright lights of a stage. Bodybuilders aim to develop the most proportionally muscular and lean body they can to catch the judge’s eye for a chance to win gold.
However, bodybuilding leagues, such as the International Federation of Bodybuilding and Fitness (IFBB) Pro, allow drugs such as anabolic steroids. But natural organizations like the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) forbid drug use.
Is it possible to build an extraordinary physique without doping? The finest INBA PNBA athletes prove that naturally building a muscular and shredded body is more than achievable if you follow an efficient nutrition and workout plan. This article will dive deeply into how top-tier natural bodybuilders eat and train.
What Is Natural Bodybuilding?
As the name suggests, natural bodybuilding is bodybuilding without doping. Using drugs such as anabolic steroids and other performance-enhancing drugs (PEDs) is prohibited in the sport of natural bodybuilding. And the most prominent natural bodybuilding organization, INBA PNBA, screens its athletes through the most strenuous drug testing standards–the World Anti-Doping Agency (WADA). Any athlete who fails a drug test during season or off-season will be stripped of their title and prize money and placed in the Hall of Shame.
Below is a clip from Generation Iron: Natty 4 Life detailing more of the WADA protocols in the INBA PNBA.
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The goal of natural bodybuilders is the same as a bodybuilder–build the most aesthetically pleasing body with a lot of muscle, and low body fat, except natural bodybuilders, do so naturally without drugs. Of course, PEDs make achieving this feat much easier. However, the proper nutrition and training regimens make sculpting a top-tier physique naturally possible.
Nutrition for Natural Bodybuilders
Both enhanced lifters and natural bodybuilders follow a similar dieting protocol–they must closely monitor their calories and macros (protein, fats, carbs). However, natural athletes must be more strict and go through a longer bulking and cutting phase since they can’t rely on steroids for fast results. It’s not uncommon for natural athletes to take years off from competing to focus solely on building muscle before entering a show again. Also, natural bodybuilders must be warier in preserving their muscle mass when contest prepping/cutting since PEDs help with that.
Calorie Guidelines for Natural Bodybuilders
Your nutrition starts with your calories as a natural bodybuilder. Although your macronutrient intake is imperative, counting calories is the most critical aspect of gaining and losing weight. To build muscle, you’ll want to go through a bulking phase. And it’s important to cut to lose weight.
A bulking phase is when bodybuilders eat at a caloric surplus for some time to gain mass and muscle. Bulking is typically where natural bodybuilders spend most of their time in the off-season. However, as competition approaches and natural athletes are in-season or contest prepping a few weeks from the show, they’re in a caloric deficit to shred as much body fat as possible.
Generally, you’ll want to eat about 300-500 calories above or below your maintenance. But it depends on if you’re bulking or cutting. Eating 300-500 calories above maintenance calories (calories needed to stay the same weight) will help you build lean muscle while limiting unwanted fat mass. And consuming 300-500 calories below your maintenance calories will cut body fat while preserving lean muscle mass. Gaining or losing about 1-2 pounds a week is a good rule of thumb. Studies show that this is ideal for losing/ gaining weight healthily while preserving muscle/preventing fat gain (1).
Although, during the off-season, natural bodybuilders may eat more than 300-500 calories above maintenance and gain extra fat to put on as much muscle mass as possible. And natural bodybuilders may cut their calories a bit below maintenance calories when a show is around the corner.
It’s important to mention that the number of calories you consume will vary depending on your goal, weight, body fat, etc. Various calorie calculators on the internet will help you determine your calorie intake requirements.
Macronutrient Requirements for Natural Bodybuilders
After you have your calories dialed in, next, you’ll be splitting your calories across three macronutrients: protein, fats, and carbohydrates. Typically, bodybuilders will follow a high-protein diet with either low or moderate carb levels, depending on if they’re bulking or cutting.
When natural bodybuilders are bulking, they’ll consume more carbs. That’s because carbs are your primary source of energy and muscle glycogen (energy for your muscles). But it’s customary for bodybuilders to cut carbs out when they’re cutting, especially before a show.
Low-carb diets such as keto make athletes appear leaner (which is essential for competition) since carbs retain water. And numerous studies have shown keto is effective for fast weight and fat loss.
Protein
The amount of protein you consume is the second most important aspect of nutrition behind calories. Adequate protein intake is imperative for building muscle mass. In addition, protein can help satiate you, making cutting weight easier.
Many studies have shown that consuming between 0.7g – 1g of protein per pound of bodyweight is effective for building and preserving muscle (2). Although, some natural bodybuilders will consume more.
Some good protein food sources include pork, beef, protein shakes, tilapia, and eggs.
Carbohydrates
As aforementioned, carbohydrates are essential for supplying your body and muscles with energy. And cutting them out can also be beneficial for bodybuilders before a show. So the timing of when you consume more carbs and cut out carbs is essential. You don’t want to reduce carbs while bulking since that could impede your workout performance. And it may be best to consume fewer carbs when you’re cutting to help with fat loss.
The carbs you eat depend on how many calories and protein you consume. But it’s best to get about 40-60% of your calories from carbs, especially when you’re bulking or in a maintenance phase.
It’s best to consume complex carbohydrates (potatoes, whole grain bread, vegetables) compared to simple carbohydrates (pastries, white pasta, candy) since they’re more nutrient dense. Fruits are also a good source of carbs since they’re packed with micronutrients (vitamins and minerals).
Fats
The remainder of your calories will come from fats (20-30% of calories) after you’ve dialed in on how much calories, protein, and fat you’ll be eating. The exact amount of grams of fat and carbohydrates won’t be as substantial as nailing your protein target. However, consuming proper amounts of fat is still important.
Fats keep your testosterone and hormones in check, which is essential since many bodybuilders have mentioned a hormone drop during an intense cut. Although, you must be wary of the number of fats you consume when cutting because fats contain the most calories per gram (9 calories/g) compared to protein and carbs (4 calories/g).
It’s best to consume fats from healthy food alternatives instead of processed foods. Healthy unsaturated fats include olive oil, almond nuts, and avocadoes. High-protein meat foods like pork have fat as well.
Micronutrients for Natural Bodybuilders
Regarding fitness goals such as building muscle and losing body fat, calories and macros are the most critical aspect of your nutrition. However, for your general health, consuming proper micronutrients (vitamins and minerals) will optimize your health and give you energy, which can help you with your workouts and physique.
There are many beneficial micronutrients that you can get from eating healthy foods, especially fruits, since they’re filled with micronutrients. However, some beneficial vitamins and minerals for natural bodybuilders are vitamin D, iron, zinc, and ashwagandha.
Vitamin D: Many people are vitamin D deficient from not getting enough sun exposure. But vitamin D is vital for a robust immune system, energy, and testosterone (3).
Iron: Iron is a crucial micronutrient since it helps transport oxygen throughout your body via red blood cells, which is vital for workout performance.
Zinc and ashwagandha: Zinc and ashwagandha are two nutrients that can aid testosterone production naturally (3).
Taking a multivitamin can be a beneficial way to get imperative nutrients since it can be challenging to get them from food sources alone.
Supplements in Natural Bodybuilding
Some substances are allowed in natural bodybuilding. However, natural athletes, especially in the INBA PNBA league, need to be cautious of their supplements since WADA has a list of banned substances from the competition. Some of these substances can be included in protein powders, fat burners, creatine, and pre-workouts, so it’s critical for any INBA PNBA athlete to thoroughly check their supplements for any ingredients that may get them banned from competing.
Training in Natural Bodybuilding
Below is a clip of PNBA athlete Luke Francis performing barbell incline bench press.
As the adage goes, you can’t out-train a bad diet. That said, a quality training program is critical for any competitive athlete. We’ve gotten some insight from INBA PNBA natural bodybuilders’ training regimens. And these athletes train hard with ample volume and intensity. Although natural bodybuilders won’t be able to train with as much volume as steroid users since PEDs allow your body to handle more load than it would otherwise.
And depending on the bodybuilding division, some athletes focus on other muscle groups heavier than others. For example, 3x Men’s Physique Natural Olympia champ William Long says that legs aren’t as crucial in the Men’s Physique category since contenders wear board shorts.
Also, each natural bodybuilder follows their unique workout structure. However, there are some general guidelines and principles the top contenders adhere to. These include:
Lift in the six to 12 rep range most of the time.
Lift heavy weights.
Perform a split routine 4-6 days a week.
Have rest days.
Perform 3-5 sets per exercise.
Perform 5-7 exercises per workout.
Include barbell compound movements (barbell bench press, squat, row, deadlift) and put them at the beginning of your workout.
*Note: Top natural bodybuilders’ volume and training frequency are high. If you’re a beginner, we suggest starting with a lower volume.
Final Word
Natural bodybuilding leagues like the INBA PNBA are similar to bodybuilding leagues like the IFBB Pro, except drugs are prohibited in natural bodybuilding. Natural bodybuilders eat a diet filled with whole foods emphasizing calories and protein.
And they go through periods of bulking and cutting phases to progress their physique year after year and prep for shows. Elite natural athletes lift heavy weights with high volume, except not relatively as high as enhanced bodybuilders since drugs such as steroids enable lifters to do more volume.
Natural athletes in the INBA PNBA league prove how well you can build your physique naturally without steroids and other potentially harmful PEDs.
References
Mero, A. A., Huovinen, H., Matintupa, O., Hulmi, J. J., Puurtinen, R., Hohtari, H., & Karila, T. A. (2010). Moderate energy restriction with high protein diet results in healthier outcome in women. Journal of the International Society of Sports Nutrition, 7(1), 4. https://doi.org/10.1186/1550-2783-7-4
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Maktabi, M., Jamilian, M., & Asemi, Z. (2018). Magnesium-Zinc-Calcium-Vitamin D Co-supplementation Improves Hormonal Profiles, Biomarkers of Inflammation and Oxidative Stress in Women with Polycystic Ovary Syndrome: a Randomized, Double-Blind, Placebo-Controlled Trial. Biological trace element research, 182(1), 21–28. https://doi.org/10.1007/s12011-017-1085-0
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