Tag: Training Tips
Exposing The Biggest Training And Nutrition Myths In Bodybuilding
The Biggest Training and Nutrition Myths
The fitness trend has been on the rise around the world. This has also given a boost to the number of broscientists eagerly waiting to spread their knowledge. These pseudo bodybuilders are responsible for most of the myths you hear about training and nutrition in your gym.
It is important you don’t listen to their advice. You might not have someone who could put you on the right path when it comes to your diet and training. So, we have put together a list of the biggest training and nutrition myths you should avoid following.
Biggest Training Myths
1. You Should Always Train To Failure
If only we got a nickel for every time we heard someone say this in a gym. The most common myth regarding training is you need to be hitting failure in every set if you want to build muscle mass. This is complete BS!
Training to failure every time can actually have the opposite results of what you desire. Muscle exhaustion in every set can lead to overtraining which in turn can halt your growth. Overtraining can also negatively impact your immune system.
2. Start Your Workout With Heavy Compound Movements
Many people believe it is better to start your workouts with heavy multi-joint exercises like squats, bench press, etc. The reason they give for this is, you are the strongest at the beginning of your workouts and hence can lift more weights.
On the other hand, your body doesn’t know how much weight you’re lifting. It is your ego which pushes you to lift more. You need to break your muscle tissues in order for them to grow bigger. The weight you lift for it doesn’t matter.
You should start your workouts with isolation exercises, so you fatigue your muscles early. Doing this will help you get the same results lifting relatively light as you would if you were lifting heavy. This also dramatically reduces the chances of an injury.
3. You Can Spot Reduce The Fat On Your Belly
The reason most people do crunches and ab exercises is that they want to melt off the fat from their midriffs. Hardly do they realize this won’t do anything for them. Spot reduction whether in the case of abs, under arms or thighs, doesn’t work.
You need to take an overall approach to your training. If you want to lose weight, controlling your diet and doing cardio will give you the best results. Spot reduction is only possible if you go for liposuction.
Biggest Nutrition Myths
1. You Can’t Gain Muscle Without A Protein Supplement
While it is true protein is the most important macronutrient when it comes to gaining muscle mass, you don’t need a protein powder to help you with your goals. If you consume enough protein from your natural diet, you don’t need a protein supplement.
If your goal is to build muscle, you should be taking two gram of protein per pound of body weight daily. For eg- you should be consuming 200 gram of protein every day if your body weight is 100lbs.
2. Eating Fats Make You Fat
Many people think eating foods which contain fats make them gain weight. Due to this, they completely eliminate fats from their diet. Removing fats from your diet can cause bodily dysfunctions as it is an essential macronutrient needed by your body.
Fats help in storing energy in your body which you can utilize when your body is running short of carbohydrates. Fats also help with lubricating your joints, digesting nutrients and maintaining your body temperature.
3. You Should Consume Protein First Thing In The Morning
There is a myth that consuming protein first thing in the morning will help with muscle gain. The logic they give for this is since you’re on an empty stomach, your muscles get a rich and pure supply of protein. This is as far away from the truth as it can be.
If you consume protein on waking up, your body will start using it as a source of fuel for the entire day. If you want to lose weight and build muscle, you should start your day with fats. Doing this will help you burn fat throughout the day even while you’re resting.
Which, according to you, are the biggest training and nutrition myths in bodybuilding?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Exercises You Should Be Doing For Boulder Shoulders
5 Exercises You Should Be Doing For Boulder Shoulders
Bodybuilding is a sport of illusion. The athletes you see on stage aren’t as big as they appear. Symmetry holds a significant importance in bodybuilding for this very reason. Your shoulders determine your structure and shape your V-taper.
Broad shoulders are seen as a symbol of strength and authority. Look around your gym and you’ll see many people with big biceps and chest but slouching shoulders. You need to train your shoulders from every angle to ensure an overall development.
Your shoulders are made of three heads; front, medial and posterior deltoids. You need to be following a training program which focuses on developing all the three heads.
1. Military Presses
There is no going around this exercise. Military presses is a compound exercise which helps in building muscle mass while increasing your overall strength. You should start your shoulder workouts with this exercise.
Many people make the mistake of using momentum while performing this exercise. It’s called military press for a reason, you need to be completely disciplined and not use a jerk or momentum. Use moderate weights and have a complete range of motion.
2. Side Lateral Raises
The roundness of the shoulders is achieved with side lateral raises. Performing this exercise with strict form can add size and definition in your shoulder caps. You can try the cable variation of this exercise for a deeper and more intense pump.
Start by keeping the dumbbells at your side with a slight bend in your elbows. Lift your arms so they are parallel to the floor. Keep the movement slow and deliberate. Avoid using momentum or bending and bringing the dumbbells in front of your thighs.
3. Arnold Presses
Arnold himself was the man behind this exercise. You need to hit your shoulders from all the angles for a balanced growth and Arnold Presses do just that. Only a few other shoulder exercises can work your shoulders like this exercise can.
Hold the dumbells with a supinated grip in front of your shoulders. As you elevate the dumbbells, rotate your hands so your palms are facing outwards at the top of the movement. Return to the starting position while slowly rotating the dumbbells.
4. Bent Over Rear Delt Raises
Rear delts are a genetically weak muscle group for most people. Not training them can make matters worse as your stronger shoulder heads might take over while you train your rear delts.
Since you can’t directly see your rear delts while training them, it can be a little hard to establish a mind-muscle connection. Use moderate dumbbells and keep a slight bend in your elbows throughout the exercise.
5. Shrugs
Shrugs target the trapezius muscle (traps). A solid pair of shoulders can never be deemed complete without developed traps. You can perform shrugs with dumbbells or a barbell. Dumbbells can offer you a better contraction while the barbell can help you lift more weights.
Always have a full range of motion while performing this exercise. Drop your ego while you’re performing this exercise. Moving your shoulders an inch won’t do anything for you. Try touching your ears with your shoulders, hold at the top of the movement and squeeze the hell out of your traps.
Which is your favorite shoulder exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
6 Little Known Facts For Building Bigger Arms
6 Facts for Building Bigger Arms
Big arms have been the symbol of machoism and badassery for a long time. Ask someone to flex their muscles and he’ll probably flash you with their biceps. Muscular arms are fancied by men and women alike.
Although arms are one of the most sought-after muscle groups, you don’t see a lot of people walking around with shredded bis and tris. A few tweaks to your training and nutrition can take your arm size to the next level.
1. Train the Weaker Muscle Group First
Most people have an imbalance between their biceps and triceps unless they’re a genetic freak. Many people like training their stronger muscle group first. Doing this can lead to the strong muscle getting stronger and the weak muscle group getting weaker.
If your biceps are stronger than your triceps, you should train your triceps at the beginning of your workouts. If you train your weaker muscle group later in the workout, you might already be fatigued and wouldn’t be able to train your muscle effectively.
2. Advanced Training Techniques
Advanced training techniques can help you take your gains to the next level. You should have at least one advanced training technique in your arm workout. This helps you pump extra blood into your muscles.
Blood flow restriction training (BFR), supersets, drop sets, intraset stretching is some of the training principles you should follow in your workouts. There are enough variations of the advanced techniques so you won’t get bored of them.
3. Add Volume and Intensity
Most people make the mistake of sticking with the same volume and intensity throughout their workouts. Volume is the number of sets you’ll be performing. Intensity, though a little vague, is how much effort you’re going to put in the set.
Changing the number of sets and repetitions every couple of weeks can ignite muscle growth and can add inches to your arms. You should switch between high volume, low intensity and low volume, high-intensity workouts to take your gains to the next level.
4. Target Your Arms from All Angles
Your biceps consist of two heads and your triceps have three heads. There is no one exercise which can target all the heads at the same time. You need to be doing different exercises to target your muscles from different angles.
Your biceps have a long and a short head. The short bicep head is worked when you have a wide grip and the narrow grip works the long head. Overhead exercises while training triceps work the long head while most of the other exercises work the medial and short head.
5. Shock the Muscles
If you have been working out, but don’t see any results, it could be because you’ve hit a plateau. If you do the same thing in every workout, your muscles will get used to them and will stop responding.
Do something new in every workout and keep your muscles guessing. Perform a new exercise, change up the intensity or volume, target your muscles from a different angle or use an advanced training technique to shock your muscles.
6. Eat Big and Be Patient
You don’t build muscle in the gym. You break your muscles in the gym, and they repair and grow bigger while you’re outside the gym. Your diet and nutrition should be on point to speed up your recovery and muscle growth.
Rest is an important aspect of your training. No matter how hard you workout, you won’t see the results until your body is properly rested. You need at least 6-8 hours of sleep every night to see optimal results.
How often do you train your arms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Best Workouts to Do While Traveling
Travel presents challenges to training.
Whether it’s early-morning flights, late arrivals, modest hotel gyms, irregular eating, or, in the case of vacation travel, a disruption from routine, it’s enough to make even the most dedicated gym rat blow off training until returning home.
It doesn’t have to be that way. Travel offers the opportunity to explore new gyms and fitness studios, try new outdoor activities, and even take one’s training up a notch. For some folks, a vacation isn’t a vacation unless it involves pushing the limits of training and crossing off bucket-list feats of strength and endurance.
Any travel, including routine business trips, should involve some training since studies have suggested that frequent travel can be damaging to health and well-being.
Here are eight moves that can be done on the road in the absence of equipment and even being pressed for time. If your day gets away from you in a blur of meetings or sightseeing, it can be done in just a few minutes in a hotel room.
Glute Bridge
What it does: Traveling by plane and car is brutal on the glutes. This move activates the glutes at the start of your session.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.
How many? 10 reps.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
Prescription: 2 sets of 10 reps with 30 seconds rest between sets.
3-Way Pushups
What it does: By doing three sets of 10 pushups in three different positions consecutively, we’re challenging our chest and shoulders from three angles.
How to do it: Do 10 traditional pushups (hands directly below the shoulders) followed by 10 “diamond” pushups (index fingers and triceps touching), followed by 10 wide-grip pushups (hands wider than the shoulders)
How many? 10 reps of each.
Straight Leg Lowering
What it does: This hamstring stretch also challenges the muscles of the chest and torso.
How to do it: Lie flat on your back with arms at your sides and legs straight up above your hips. Keeping one leg straight, slowly lower the other to just above the floor. Return to starting position and repeat. The key is to keep toes pointed toward your shins and back flat on the floor.
How many? 10 reps per side.
Plank-to-Pushup
What it does: It challenges your overall core stability by combining two effective moves in one.
How to do it: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to forearm plank by placing your right forearm down and then your left.
How many? 10 reps.
Squats
What it does: Even without weights, this resets your posture and opens up the hips, which is especially important while traveling.
How to do it: Start in the position with feet shoulder-width apart. Keep your back straight and your body in alignment from ankle to ear. Bend the knees, keeping them over the ankles but not over the toes, and lower your butt as if sitting in a chair. Sit your hips back and down until the thighs are parallel to the board. Slowly rise, returning to the start position. Bend at the hips, keeping the back straight.
How many? Two sets of 10 reps.
Mountain Climbers
What it does: This tests your hip mobility and core strength.
How to do it: This movement mimics mountain climbing. Think of the ground as your mountain. Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to their corresponding arms for 30 seconds. Keep your hips down for the entire motion.
How many? 2 sets of 30 seconds with 30 seconds rest in between.
Wall Sits
What it does: It tests your quads and can be done anywhere on the road. It’s a perfect hotel room exercise.
How: Stand a foot in front of a wall and sit down, back flat, as if you were sitting in an invisible chair.
Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
These Common Fat Loss Mistakes Will Kill Your Lean Gains
It’s simple to slip up and ruin your gains with everyday mistakes.
Let’s face it. Whether you’re a professional bodybuilder who just the average lay person, being in lean athletic shape is always an attractive idea. You could be inspired by your favorite superhero or just simply want to make a healthy lifestyle change and will eventually be flirting with the idea of getting into shredded condition.
In order to bring that to pass you’re going to have to shed fat and build muscle in order to look at impressive as possible. But so many individuals going about losing fat in the wrong ways, ultimately leaving them feeling defeated. While trying to burn fat and get shredded, many individuals make mistakes along the way, mistakes that end up costing them in the end. So what are the most common mistakes people make when they’re trying to get rid of fat? The list below should answer that question pretty handily.
Thinking A Carb Is A Carb
Many people look at carbs as either the worst thing to put into your body ever or fuel utilized for getting you through a tough workout. If anything the latter makes more sense than the former.
You see, you can’t look at a carb like a carb. By that we mean that simple carbs are the ones you want to avoid more so than complex carbohydrates. Fruits and vegetables are great complex carbs that can give you fuel while white breads, white pastas, and sugary snacks can spell doom for your waistline. The only time you should be eating simple carbs is after an intense workout in order to replenish glycogen levels.
Not Eating Enough
Dieting is key to shedding fat, but you never want to go overboard. The idea is that you want to eat enough calories in the day in order to fuel the body for a hard workout at the gym. When you want to lose fat, being in a calorie deficit is a must. But dropping the calories too drastically will just slow down your metabolism and ultimately send the body into starvation mode, forcing it to hold onto fat rather than burn it.
Avoiding Fats
Fats may be calorie dense but they are a necessary part of your diet. Dietary fats live oily fish and avocado are loaded with nutrients that will have a positive effect on your physique and performance. Fats don’t make you fat, sugars and simple carbs are the culprits. If you’re cutting simple carbs then it’s great to replace those calories with healthy fats, as well as protein, which will promote greater fat loss as well as increased testosterone, another key component to muscle growth and fat burning.
Not Doing Enough High Intensity Work
It’s good to get some miles in on the treadmill, no doubting that. The hard truth is that doing steady state cardio will be great cardiovascular system, but will eat away at your muscle. Upping your training intensity, whether it’s with HIIT cardio or by performing HIIT strength training, putting in the hard in the gym is essential if you want to drop the fat and look like a shredded god.
Have you made any of these mistakes when trying to burn fat? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Exercises Which Will Burn Fat Better Than Cardio
Exercises Which Are More Effective Than Cardio
Most people get a gym membership because they want to shed weight. Losing weight is one of the most common New Year’s Resolutions. This is why there is an influx of new members in gyms around the world during that time.
Most people when they think weight loss, think about cardio. If you’re someone who doesn’t like the idea of spending time on a treadmill or don’t feel comfortable going for a walk or a run in the wild, this is the article for you.
1. Burpees
Burpees are one of the most brutal exercises. All the exercises on this list are high-intensity exercises which will put your cardiovascular system to a test. Apart from losing weight, HIIT workouts help you in building strength and stamina.
Stand with your feet shoulder-width apart. Perform a squat and place your hands on the floor, just inside your feet. Get into the pushup position, perform a pushup and return to the starting position. Reach your arms overhead and explosively jump up in the air. Land back and repeat for reps.
2. Alternate Kettlebell Swings
The benefit of performing HIIT exercises is, you can target specific muscle groups while burning fat. Alternate kettlebell swings will work your shoulders and back while burning those extra calories.
Stand with your feet in a wider than shoulder-width stance. Hold a kettlebell between your legs in your right hand. Swing the kettlebell so its parallel to the floor and at your shoulder level. Return to the starting position and repeat with your left arm.
3. Dumbbell Farmer’s Walk
Dumbbell farmer’s walk is an incredibly effective exercise if you’re looking to build grip strength. This exercise also helps in shedding weight while sculpting your body and strengthing your stabilizers.
Dumbbell farmer’s walk has different variations you can perform. You can use farmer’s walk bars, dumbbells, kettlebells or barbells for this exercise. You can also hold the dumbbells and kettlebells overhead to make the walk intense.
4. Step Up Jumps
If you have ever performed step-ups, you would know this exercise can smoke you. The trick with step-up jumps is you need to maintain a constant intensity. You could perform the bodyweight version of step-up jumps or could add resistance by using weights.
Stand behind a flat bench of knee height and place one foot on the elevated platform. Jump up, driving through the forefoot of the elevated leg. Switch legs in the air so that you land your opposite leg on top of the platform.
5. Battle Rope Wave
Battle rope training is a staple in unconventional gyms, and there’s a good reason behind it. They’re one of the most functional pieces of equipment for high-intensity training and hardcore conditioning.
Battle rope waves can exhaust you in a couple of minutes. This exercise might look easy but will take all you have. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively.
How long are your cardio sessions? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
For the Love of God, Stop Going Super Heavy on These 5 Exercises
5 Favorite Exercises of Ego-Lifters
Look around in your gym, and you’ll surely find some egomaniacs lifting more weights than they can handle. Their incorrect form is proof of their bulging ego. Some people lift heavy to prove themselves. There are a few exercises where people go super heavy to show off.
Not only is lifting heavy on these five exercises dangerous, but they’ll also not be beneficial in adding muscle mass. Little do these people know lifting with the right form is more aesthetically appealing than overloading the machines.
Leg Press
Leg press is how most of the ego lifters stroke their egos. Many people fully load the leg press machine with weight plates and then get someone to sit on the top of the machine while they perform half a rep, and then re-rack it.
Leg presses aren’t supposed to be done this way. Like every other exercise on this list, you need to have a full range of motion while performing leg presses. Make sure you’re not supporting your legs by pushing your knees with your arms.
Standing Calf Raises
The reason most people have a weak lower body is that there is a lot of ego-lifting involved. Most people make the mistake of lifting too heavy on the standing calf raises and overlook the importance of a complete range of motion.
While performing the calf raises imagine extending your ankles as a Ballerina stands on her toes. While you’re on the top of the movement, hold and squeeze your calves. Your calves should be on fire by the end of the exercise.
Military Overhead Presses
Shoulder overhead presses are another ego-lifter favorites. Most people use a jerking motion to lift the weights over their heads. You need to perform this exercise with military discipline and without using momentum.
The barbell should rest right above your shoulders, and you need to lock out your elbows and have the barbell over your head at the top of the movement. Many people make the mistake of pushing the bar in front and over their toes at the top of the movement rather than their heads.
Leg Extensions
Leg extensions are a quad focused isolation exercise. You’ll reap the most rewards by extending your legs completely while performing this exercise. Your legs should go above the parallel level from the ground at the top of the movement.
Many people leave money on the table by stacking up the plates on the leg extension machine and moving the weights a few centimeters. Pause and contract your quads at the top of the movement to target your quads optimally.
Shrugs
Shrugs are probably the easiest exercise you can do. All you need to do is grab the barbell or a pair of dumbbells and lift your shoulders to your ears while keeping your elbows locked out or slightly bent.
Many egoist people still manage to screw up this exercise by going too heavy and moving their necks instead of the shoulders. Do yourself a favor by lifting lighter, pulling up your shoulders to your ears and pausing at the top of the movement.
How much do you shrug, bro? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
6 Moves For Shredded Lower Abs
6 Exercises To Target Your Lower Abs
A physique can’t be deemed complete without a shredded abdomen. Abs have become an aesthetic standard which every pro athlete needs to maintain. You will never see a bodybuilder without a six-pack on stage.
Lower abs are one of the most stubborn muscle groups. Love handles can be the hardest to lose. If you want a shredded six-pack, sticking to the crunches won’t get you a long way. You need to perform exercises which will target your lower abs.
1. Flat Bench Leg Raises
Performing exercises like the crunches work the upper abs. You need to have lower body exercises like the leg raise in your exercise arsenal to target the lower abs. You can perform the leg raises on a flat bench or a decline bench.
Lie down on a bench while facing the roof. Your upper body should be on the bench while your lower body hangs off the edge of the bench. Slowly raise your legs so they’re perpendicular to the floor. Your feet should be an inch away from the floor at the bottom of the movement.
2. Hanging Leg Raises
Hanging leg raises are an isolation exercise and your lower abdominal will be completely exhausted after this exercise. You could perform this exercise on a pull-up bar or parallel bars.
Most people make the mistake of using momentum to lift their legs. Doing this can eliminate the tension on your lower abs. Your upper body should not swing while you perform the hanging leg raises.
3. Scissors
The primary muscles involved in scissor kicks are the lower abs and your hip flexors. Lie down on the floor and with a slight bend at the knees, lift your legs up so that your heels are about six inches off the ground.
Now, lift your right leg about a 45-degree angle while your left leg is lowered until the heel is about 2-3 inches from the ground. Repeat on the other side by lifting the left leg and lowering the right leg.
4. Mountain Climbers
Mountain climbers are usually a part of a HIIT workout and will completely smoke your lower abs. Get into a high plank position with your feet placed at shoulder width. Make sure you keep your abs tight and contracted throughout the exercise.
Lift your right leg up to the chest between your hands. As you return the right leg back to the plank, lift left foot and draw left knee to the chest between your hands. Keep your upper body fixed in place and avoid hiking your hips.
5. Slider Knee Tuck
You will need sliders or a towel for this exercise. Place both your feet on the sliders and pull in your feet to your chest between your hands. Push feet back to the starting position and repeat for the target reps.
Maintain a tight core, exhale and contract your abs at the top of the movement. Make sure you don’t hunch your shoulders and back or lean forward too much while performing this exercise.
6. Reverse Crunches
Reverse crunches are the opposite of the conventional crunches. This exercise might look easy but can prove to be lethal. Lie on the floor with your hands under your lower back. Maintain a slight bend at your knees and lift your feet so they’re 2-4 inches off the ground.
Raise your knees to your chest while maintaining the bend at the knees. Return to the starting position and don’t let your feet touch the floor. You can also perform the reverse crunches on a flat bench. Doing this will increase the negative motion which in turn will increase the tension on your lower abs.
Which is your favorite lower abs exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Why You Should Stay Away From The Barbell
Stay Away From The Barbell
Barbell exercises have been a symbol of badassery for a long time. “How much do you bench?” is casually thrown around in the gyms all around the world. Many people are always on the quest to increase their 1RM (one rep max).
“Why?”, you ask? Because, as the broscientists put it; if the rod ain’t bending, you’re just pretending. Barbells are great if you’re just starting to lift weights because they can correct your form. Compound movements with barbell also help in increasing your core strength.
There is no doubt, barbell can be really helpful in building muscle mass and strength, but it comes with a price. This is why you should stay away from the barbell.
Increases The Chances Of Injury
Compound exercises using a barbell can shoot up your chances of an injury since multiple joints are involved. For eg – in an exercise like the squats, your legs are the focus muscle group but you might recruit your lower back while performing the movement.
Supporting muscles will always be weaker than the primary muscles. This puts you at the risk of an injury. The three exercises where most injuries happen are the barbell bench press, squats, and deadlifts.
It is especially important for a person with a record of injuries to stay away from the barbell. There is an alternative exercise or a variation of these exercises you can perform while significantly reducing the chances of an injury.
2. Play Safe With The Dumbbells
If you’re looking for a substitute for the barbell, dumbbells are your best bet. Dumbbells help you do all the exercises you perform with a barbell while reducing the chances of an injury.
Using dumbbells can also help you improve your range of motion resulting in a better development of muscles. If you’re suffering from joint pains or an injury, you should switch to using dumbbells.
Many pro athletes like Kris Gethin have almost eliminated the use of barbell in their training routines. If you plan on staying in the fit lifestyle for an extended period, do yourself and your joints a favor and start working with dumbbells.
3. Squeeze Your Way To Growth With Cables
Cables are an incredibly effective isolation exercise which can help in getting muscle ripping pumps. Apart from the good feeling, bodybuilders chase a pump because all the nutrients travel to your focus muscle group through blood.
The muscle building macronutrient, protein travels through the blood to your target muscle and helps in repairing and developing the muscle. Add a cable exercise in your workouts to optimize your muscle growth.
Using cables makes sure there is constant tension on your muscles throughout the movement. On the barbells and dumbbells, your muscles are worked on the concentric (flexing) movement and all the tension is released on the eccentric (downward) movement.
4. Avoid Muscle Imbalances
It is no secret one of your sides is stronger than the other. For a right-hander, his right side might be stronger than his left, and a left-hander might be stronger on his left side.
Using a barbell can make your muscle imbalances more prominent as your stronger side might take over while performing an exercise with the barbell. Your body does this to compensate for the weaker side.
Using dumbbells, on the other hand, makes sure both your sides are equally used. You can even work on your weaker side by performing unilateral exercises. Unilateral exercises involve working one side at a time. This helps in focusing on and developing the weaker side.
Do you agree with this approach of training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
It’s All In The Wrist: Should You Train Forearms?
Here is why you should train forearms.
The forearms, like the good old calf muscles, is so often an afterthought for many, as it is often tacked onto the end of an upper body workout and given minimal intensity of stimulation to grow, and then there is some of you don’t even do that and simply don’t train those muscle groups. Shame on those people.
But when it comes to forearms, is it worth training them outside of the bedroom? Should you dedicate a whole session to training that one small muscle group? Is there any point?
Well actually there is.
Benefits Of Forearms Training
Can help with grip strength:
Training forearms will help increase your grip strength which will in turn help you lift, carry and hold heavier loads. So you can add heavier loads to your bicep curls and tricep skull crushers.
Improve strength when lifting:
As mentioned above, you will be able to lift heavier loads as your forearms and grip will not fail you, one example being grip strength during a heavy deadlift.
Give your physique a more balanced look:
When you put on your extra small generation iron t-shirt, having symmetrically balanced and muscular forearms will give your physique a more well rounded look, and will make your arms look more swole.
Forearm exercises:
Below I have complied a selection of exercises that will help amp up your forearm routine.
Palms Up Wrist Curls
This can be performed with either dumbbells or a bar
Start by sitting on a flat bench with the bar or dumbbells in hand
Then with the palms supinated (facing upwards), place your forearms on your legs or on the edge of the bench
Allow the wrists to hang off slightly
Then curl your wrists upwards ensuring your feel the contraction
Then bring the weight back down
And repeat accordingly
Kettlebell Radial Deviation
You can do this sitting, standing or even laying down
Start by holding a kettlebell with a neutral grip (palms facing each other)
Elbows bent
Hold the kettlebell from handle end
Then curl or flex your wrists towards your body
Then lower the weight back down
And repeat accordingly
Kettlebell Ulnar Deviation
So this is the exact opposite to radial deviation
This is best performed when standing up
Again with a neutral grip, holding the kettlebell
Flex your wrists backwards (aim the pinky towards your elbows)
Then bring the weight back down
And repeat accordingly
Kettlebell Forearm Flips
This can be done laying down or on a bench
With a neutral grip holding the kettlebell from the handle
Slowly tip the cast iron bell side to the left, allowing it to gently touch the floor or bench
Then slowly tip it back to the right hand side
Ensure you are controlling the movement
This is a unilateral movement, so take time performing each arm with the right intensity
Farmers Carry
For this you will need a kettlebell (or dumbbell) for each hand
Hold the weight, stand up straight, chest up, keep the shoulders level on both sides and the core tight
Eyes looking ahead with head upright, slowly begin walking forward at an even pace
Complete a lap, or a set amount of steps then come to a stop
Take a brief rest and continue again
Trap Bar Carry
Similar to the farmers carry, this will be done using a trap bar
Simply load the trap bar with the desired weight
Deadlift the weight up
Stand upright keeping the core tight
Then slowly begin making you walk
And again, like the farmers walk, take a brief rest period and continue
Kettlebell Bottoms Up Carry
This is a fun one that involves a lot of core and technique to complete.
Grab a kettlebell and hold if from the handle end
Then (using one hand), hold it upside down so the weighted ball is at the top
The position of your arm should be that of a L shape, where the elbow is being and the head of the kettlebell is just above your head
Brace the core, keep it tight, keep your head up, and your eyes looking ahead of you
Similar to the farmers and trap bar carries, start walking in a straight line ahead of you
Use your other arm to ensure you stay balanced (make sure the other hand does not touch the kettlebell)
Reach your desired distance then switch hands and walk it back
Repeat as many steps/ walks as desired
Reverse Bicep Curls
Similar to a regular bicep curl, this will be done with the palms pronated (facing downwards)
Using either dumbbells or bar, complete the bicep curl ensuring full contraction
The forearm will be targeted as well as the biceps
Slowly lower back to the resting position
And repeat again accordingly
In Conclusion
You don’t need to dedicate a whole training session to this one muscle, but maybe try hitting it at the start of a chest, arm or even back day, so you are able to hit it with the necessary intensity, or even still, hit it multiple times in one training week.
Whatever you decide to do, just ensure you hit it with intensity and get the mind to muscle connection on point.
So until next time, keep pumping!
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References
https://www.ncbi.nlm.nih.gov/books/NBK536975/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2254413/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/
https://pubmed.ncbi.nlm.nih.gov/20697896/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385419/