Tag: Training Tips
Avoid The Skinny Fat Look With This Muscle Building Cardio
Cardio Like a beast.
Yeah, you read the title correctly. As a bodybuilder you probably already have an inherent dislike for cardio training simply because of the effect the practice can have on your muscle growth and maintenance. Consistent steady state cardio will certainly improve your endurance, but it will do nothing for your physique except eat away at that hard earned muscle.
While cardio should certainly be a staple of your program, no matter how much you hate it, it truly depends on the type of cardio you’re performing in the gym that will determine whether or not you see the results you seek. So what exactly should you be doing in the gym and what should you run away from (pun intended)?
No Steady State Cardio
When it comes to burning fat and maintaining your muscle mass, you want to avoid running at one consistent pace. For example, if you’re simply jogging the entire time while you’re doing your cardio but you’re not increasing or decreasing that pace then you can be sure that your body will dip into it’s muscles stores for energy. This is especially true if you find yourself on a cut and in a calorie deficit.
If your cardio levels are boosted yet your lifting numbers either remain consistent or even drop due to the lack of normal energy stores you can bet the body is going to adapt more to the cardiovascular training and your muscle growth will stagnate and even move backwards.
Take It Easy
The best kind of cardio for burning fat and keeping muscle is the kind that doesn’t rip your body apart. Namely, walking. You metabolic rate will rise for sure though it won’t nearly be at the levels that you’d expect from lifting or doing interval training, but it won’t break down your muscle and it will leave with enough energy that you’ll be able to hit the gym hard if you’re doing two-a-days.
Ramp Things Up
The other option for fat loss and muscle maintenance in terms of cardio training is performing HIIT. By doing interval training at high intensity your metabolic rate will skyrocket which means more calories are burned. But unlike steady state cardio HIIT training means you’re pushing your body, specifically your muscle, to the max. Notice how sprinters are always in great shape, lean but still muscular? That’s because they are constantly utilizing their muscle by pushing themselves to their limits.
They also don’t worry about training on a calorie deficit as they need as much energy as possible during their training sessions. The action of sprinting has a similar anabolic response as you’d find in lifting. HIIT including sprinting can be looked at as more muscle building cardio than traditional cardio.
Try out these methods and watch the fat burn away and your muscle continue to grow.
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How CBD Helps Boost Your Overall Athletic Performance
CBD products are in full demand right now and the benefits make it obvious as to why.
With a hot and growing industry continuing to rise, CBD companies have taken full advantage of this new craze that everyone is talking about. A safe and effective way to tackle any unwanted pain, aid in recovery, and assist with many other bodily functions, it’s easy to see why so many people are drawn to CBD. We are always trying to look for the next great product to boost our overall health and fitness lifestyle and CBD fits right into that mold.
While CBD is a substance extracted from the cannabis plant, this has some people on edge for fear of the mind altering effects associated with THC. This is where the difference lies. CBD is a wonderful alternative to an effective sports treatment because it doesn’t have the mind altering effects of THC and is legal in most places. Knowing the difference between CBD and THC and how they work in our bodies is very important to understand so we don’t stunt our overall growth and performance short.
CBD can come in many forms which is a benefit to everyone because its variety allows for your preference or means of consumption to exist. Finding a good quality CBD supplement can be challenging with so many companies right now saturating this incredibly popular market. Looking at labels and reading into certain companies can help narrow down your search as to the best CBD products around.
Check out our list of the top CBD supplements here!
What Is CBD?
Cannabidiol (CBD) is a phytocannabinoid derived from the cannabis plant. Next to tetrahydrocannabinol (THC), it is the second most abundant ingredient in the plant. It is a naturally occurring substance used to promote relaxation and calm and is not psychoactive, unlike its counterpart THC.
THC gives you that euphoric feeling because it works as an activator to the cannabinoid 1 (CB1) receptor, binding to it and activating the reward system to impose those feelings most associated with THC. CBD by contrast is a bad binder when it comes to attaching to the CB1 receptor and won’t induce those traditional “high” feelings. What it can do is either inhibit THC or promote the effects of it by helping with the many benefits it provides (1).
There are a few types of CBD to try, each having their own unique properties but benefiting you all the same. Full spectrum CBD is when it is extracted from the plant but other forms of plant matter remain attached. Cannabinoids have therapeutic properties while terpenes give it a fragrance. Flavonoids have properties like anti-inflammatory aid and neuroprotective ones. This induces the “entourage effect” because you are hit with all these different compounds from the plant.
CBD is another form where a purification process leaves you with almost all pure CBD. This is flavorless and odorless and is often cheaper. You can mix this into anything food or beverage for a versatile form of CBD.
How CBD Works?
CBD works to target the endocannabinoid (eCB) system by binding to receptors that play a role in many bodily functions. The eCB system is an essential body system responsible for bodily homeostasis and maintaining a healthy biological environment in response to those things that happen both internally and externally. This plays a big role in mood, sleep, pain relief, appetite, immune system health, and a host of others. Acting as sort of a bridge between our body and mind, CBD works to internally connect all of our bodily forces at play to work together while tackling external issues when it comes to mental health.
Benefits Of CBD
Aid In Muscle Soreness & Pain Relief
CBD can react with the neurotransmitters of the endocannabinoid system to reduce inflammation and help improve chronic pain (2). That unwanted muscle soreness you feel after a workout can last longer than you would like. This can hinder your next few workouts, but CBD can aid in the healing and recovery process to help you throughout the day and performing at a high level for each and every workout after.
Lower Stress & Anxiety Levels
CBD can act on your brain’s receptors to regulate mood and other forms of social behavior to mimic that of serotonin. This can help make you feel good as well as relaxed, thus working to lower levels of anxiety and stress (3). For athletes leading up to a competition, or just those who want a healthier state of mind, CBD can work wonders for your mental health.
Crush Cravings & Boost Metabolism
CBD works as an appetite suppressant, so you crush those cravings that hit you late at night. It can also help with the regulation of your hormones that deal directly with metabolism. So while you eat less of that junk food with reduced cravings, you will burn more calories and shed some pounds with an increased metabolism. This can give you that shredded athletic physique you desire while improving all aspects of your performance for whatever your respective sport.
Featured CBD Supplement To Boost Athletic Performance
Finding the right CBD product can be challenging but it is absolutely possible with the right approach. Knowing what you are looking for in terms of either topicals, tinctures, or pills can help narrow down your search. One great company, cbdMD, produces amazing CBD products perfect for boosting your athletic performance. Let’s take a look at just one of their great supplements.
cbdMD CBD Recover Tub
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
For more great CBD products, check out cbdMD and browse their great selection.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
CBD is a supplement that has taken the world by storm. Cannabis has long been thought to have these great properties but the fear of a mind altering substance has caused a lot of debate around this plant. With the process of extracting CBD to benefit your overall health and wellness, people everywhere can now reap the benefits of CBD without the unwanted side effects of THC, the mind altering substance in cannabis. From pain relief, to lower levels of stress and anxiety, to increased metabolism and less cravings, this supplement can really work to boost your overall athletic performance to keep you on top of your game. Give CBD a try and set yourself up for the most success you can when it comes to your athletic ability and performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard Medical School Health Blog (2018). “Cannabidiol (CBD)- what we know and what we don’t”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. Noel M.; Kaye, Alan D.; Yong, R. J.; Urman, Richard D. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Medical Cannabis Network (2020). “Effects of CBD oil on mental health: anxiety disorders”. (source)
How To Get Rid Of Muscle Soreness
DOMS Happen Due To New Workouts
Delayed onset muscle soreness (DOMS) can be one of the most irritating things, especially for people with physically demanding jobs. Muscle soreness can occur on the next day of a workout or the day after. These are a few facts about muscle soreness.
It doesn’t matter if you’re in good shape or not, muscle soreness can happen when you start a new workout program or perform new exercises. New exercises shock your muscles and break them down.
High Chances of Muscle Soreness When You Workout After Long Layoffs
If you’ve been out of the gym for a long time, you can expect to face muscle soreness after your first hard workout. You can minimize the muscle soreness by gradually increasing the intensity of your workouts.
You Can’t Avoid Muscle Soreness
You can’t control DOMS. There are chances you might not experience DOMS after a hard workout and have them after a relatively light workout. Your level of fitness doesn’t affect if your muscles will be sore after a workout or not.
This is How To Get Rid of Muscle Soreness
1. Nutrition
Muscle soreness happens when your muscles are broken down after a strenuous workout. Right after your workouts is also the perfect time to feed your muscles. Your muscles will absorb the most amount of nutrients at this time.
After a workout, have a protein shake or a protein rich diet. Protein is the main building block of your muscles and will help in the quick recovery from muscle soreness. Apart from the protein, follow a balanced diet to meet your macro and micronutrient requirements.
2. Massage
Getting a massage is another effective way of releasing the tension in your muscles. Massage the affected muscle for up to 30 minutes to reduce the soreness. Deep tissue massage or ART (Active Release Technique) is effective at recuperating from sore muscles.
If you don’t want to go for a professional massage therapy, you can ask your spouse or a friend to massage the tense muscles. You can also massage the sore muscles yourself with the help of an electric massager or a foam roller.
3. Rest
Rest is one of the most important aspects of recovery after a workout. No matter how hard you workout, you won’t grow while you’re inside the gym. Your muscles repair themselves and grow while you’re sleeping.
You need at least six hours of sleep every night to recover from your workouts. If your muscles are sore for most of the week, this could be a sign of overtraining. You should take an additional day off from training to recover from your workouts.
4. Active Recovery
On your days off, you don’t have to sit on the couch all day long. You will not be working out and doing the same things which got you sore. Staying active by doing cardio helps in regulating blood throughout your muscles.
Blood carries nutrients to your muscles which help with recovery. Make sure you don’t over-exert your muscles. You can also perform exercises like push-ups, pull-ups, and squats to get a pump without exerting your muscles.
5. Cold and Hot Treatments
Cold and hot treatments can help you with recovery from muscle soreness. Taking a cold shower after a workout is known to help with recovery. You can also apply ice and hot water bags to your sore muscles to speed up the recovery process.
Alternating between applying ice and hot water bags is also an incredibly effective way to get rid of muscle soreness. Using the alternating technique helps you get the best of both worlds. Just make sure you start with the ice treatment and make the hot water bag treatment last twice as long as the ice treatment.
What do you do to get rid of muscle soreness? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
4 Overrated Training Variables
Here are four overrated training variables.
A mark of a great coach isn’t solely in what they include in their toolbox, but also what they don’t include. Simple is often times better, but many coaches and fitness enthusiasts like to stuff every program and method inside their repertoire.
They like to jump on the latest buzzword or training method and thus, their checklist for a training program gets wildly complex with no rhyme or reason.
So, let’s go over some training variables you can ditch in your own training.
1. Time Under Tension
Most people don’t understand muscle growth and thus, dumb terms like time under tension is born. I’ll admit, this term isn’t all wrong, but the way people view and apply it is completely off. To understand why, let me explain the basics of muscle growth.
Your muscles don’t grow from time under tension per se. It grows from mechanical tension that gets translated into a chemical signal for your body to construct new muscle proteins. The keyword I want to hone in on is mechanical tension which is much different from time under tension.
Mechanical tension has little to do with time and more to do with individual muscle fiber producing force. When your muscle fibers contract slowly towards the end of the set, all muscle fibers within that muscle are recruited and the contractions velocity slows down, thus every rep performed in this state is hypertrophic irrespective of the time it remains in this state.
This is why no matter how you manipulate many variables like rep range, tempo, and load within the set makes little to no difference. If you reach the same proximity to failure, the set produces the same growth regardless of how much time under tension there was or how much constant tension there was.
Higher rep sets are longer and technically have longer time under tensions, but all research confirms they produce the same muscle growth as lower rep sets with the exception of sets that are too low (1).
Time under tension is often misapplied. People will cut range of motion or do deliberately slow concentrics to increase time under tension and think they’re growing more muscle. However, reducing range of motion grows less muscle in nearly every exercise confirmed by research, so this is a scenario where more time under tension is worse for your gains.
Furthermore, slowing down the concentric reduces the total load or reps you’re lifting which reduces mechanical tension.
Lastly, people will focus overly hard on their muscles, so they can feel that tension longer, but that doesn’t do much which brings me to my next point.
2. The Mind-Muscle Connection
The mind-muscle connection is referred to as an internal focus. You focus on the internal muscle that you want to target or is being targeted.
Whether you do it to increase the time under tension or to simply make the muscle work harder, this is generally a futile effort in more advanced lifters. Here’s why.
The motor neurons that recruit your muscles and the sensory neurons that you feel are 2 different things. Sometimes, they line up naturally and other times they don’t. You can feel sensation in a certain muscle and it’s not actually producing much mechanical tension.
Thus, internally focusing reduces your work output and can unfavorably change recruitment patterns. This reduces total work performance and can even compromise muscle growth. Your brain’s motor cortex is already a highly efficient specimen. If you select the proper exercise for a muscle and execute the proper technique (external cuing), your motor cortex will optimize the muscle recruitment pattern.
For example, one study compared internal against external focus on conventional deadlifts (2). The external focus group had better posture, stability, and less bar path variability. When you focus too much on the mind-muscle connection, you’re interrupting your brain’s already optimized recruitment pattern.
You don’t need to feel the muscle more. Instead of spending time focusing so hard on certain muscles, learn biomechanics, choose optimal exercises for that muscle, and focus on executing them well. Chase technique not muscle sensation.
For example, aiming for certain arm paths will bias certain pec divisions more during presses. Same goes for certain back divisions during rows. But there is no need to focus on specific muscles.
3. The Pump
We all grew up watching the beast Arnold Schwarzenegger. He was iconic and is well known for talking about the muscle pump before it even became a thing in the literature. He would describe how the pump feels better than sex and you should be chasing the pump every session.
Unfortunately, as amazing as Arnold was, he’s way off on this one. The pump doesn’t grow muscle. I might’ve just shattered your world view of muscle growth, but hey, hopefully, you’ll learn more after all this and not place your devotion to men you don’t even know.
Anyways, the pump in research is called metabolic stress. Metabolic stress is the accumulation of metabolite by-products. It’s what gives you that burning sensation within your muscles. Metabolites include lactate, phosphate, and hydrogen ion. This is not to be confused with lactic acid which is something different.
Metabolites provide lots of interesting mechanisms like swelling the muscles and causes reactive oxygen species, both of which don’t grow muscle. However, metabolic stress lowers the threshold for high motor units to be recruited.
So metabolic stress is the natural by-product of high rep training which allows those higher motor units to be recruited typically seen in the first few reps of lower rep sets.
To be clear, this pump doesn’t grow muscle, but rather is one way to make muscle growth possible via mechanical tension. So you should push hard during high rep sets, but you should never create a program around how much of a pump you can get. Doing so, can easily lead to less muscle growth.
For example, high intensity interval training, short rest periods, partial reps, and training to failure, all increase metabolic stress, yet all of these methods have the potential to grow less muscle.
Furthermore, blood flow restriction training causes massive metabolic stress, yet research finds it grows a comparable amount of muscle as traditional strength training.
So the pump is a good feeling to get. It’s a normal feeling to get. But you don’t go chasing it and the level of metabolites you feel doesn’t correlate with much. It’s mostly just for looking temporarily beefier for Instagram selfies.
4. Muscle Damage
When you were in high school PE class, the coach would teach you about the basics of muscle growth. They would talk about you have to tear muscles for them to grow back stronger. Then, they’d ramble about some dumb life analogy on how struggles make you better.
In fact, many personal training certifications teach the same thing. Yet, this is not substantiated by research. Research finds undisputedly, the only pathway to get the chemical response of new muscle growth is from a mechanical stimulus. A metabolic stimulus as we mentioned doesn’t directly grow muscle.
And believe it or not, muscle damage or tearing of the fibers doesn’t either. Muscle damage can correlate with soreness, but people don’t understand that soreness is a feeling.
As insensitive as it may sound, facts don’t always care about your feelings though. Muscles have neurological patterns ingrained in the brain that controls them. The more accustomed you are to a movement, the more effective it can coordinate that movement.
However, when you are doing something, you’re not accustomed to, your muscles can’t coordinate as well and thus, experience these micro tears. It’s called muscle damage and it can make you quite sore. However, more muscle damage doesn’t mean more muscle growth.
If you’ve never swam before, struggling across the deep end of the pool will make you quite sore, but swimming isn’t getting anybody buff. Furthermore, training at longer muscle lengths causes more muscle damage.
So certain training protocols or training with exercises you’re not accustomed to may cause more muscle damage, but it doesn’t correlate with more muscle growth.
In fact, muscle damage is inherently not a positive thing. By definition, muscle damage is muscle breakdown. Some studies show muscle damage increases the stimulation of muscle protein synthesis, but with no net gain in muscle growth. This means that muscle damage signals for repair, but not additional muscle growth.
Chasing muscle damage is also not a reliable metric of your training program. A sorer or more damaging workout isn’t necessarily a better workout. In fact, muscle damage in excess limits skill execution and performance/recovery markers, so muscle damage in excess is clearly detrimental.
Don’t Chase Feelings, Chase Performance
So as you can see, many common training variables are overrated. Remember, we live in a world where content is pumped out daily, so everybody will be making content on everything. Don’t grip on to every concept so tightly as they may simply be ineffective or overcomplicated.
But now you know better. You don’t have to necessarily optimize for time under tension, you don’t have to leave the gym painfully sore, and you don’t have to buy supplements that promises a filthy pump.
All these things have their own application, but most lifters shouldn’t be overly concerned about chasing these variables.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
Schoenfeld, Brad. “Strength and Hypertrophy ADAPTATIONS between LOW- vs. HIGH-LOAD RESISTANCE Training: A Systematic Review and Meta-Analysis.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/28834797/.
Chan, Alan, et al. “Effects of Attentional Focus and DUAL-TASKING on Conventional DEADLIFT Performance in Experienced Lifters.” International Journal of Kinesiology and Sports Science, www.journals.aiac.org.au/index.php/IJKSS/article/view/5665.
Why Jumping Rope Is A Great Boost For Bodybuilders
Convenient, portable, and effective, jumping rope is a must.
Many of us associate jumping rope with boxers, those quick workouts where it looks like they can go forever. Or our minds jump to the playground as little kids killing time during recess. But what is unknown about this once fun game is that is an excellent source of exercise and can really increase your overall goals and athletic performance.
As a great way to burn calories and aid in weight loss, jumping rope can support your mission of sculpting your body into that perfect physique and work on building muscles in a fun and different way. As an affordable and convenient tool to aid in all of your workout needs, a jump rope is a must have in your home gym or gym bag.
Check out this great jump rope set from QuickFit here.
While running is a great cardio partner for bodybuilding, jumping rope provides an alternative that is easy on your knees to reduce inflammation and injury since each jump is absorbed by both legs. Since the movement requires your upper body as well, it is great for strengthening your arms and shoulders. As a solid exercise for aerobic work and coordination building, jumping rope is a popular exercise for individuals of all athletic activity.
Benefits
Great For Weight Loss
As a cardiovascular exercise intended for longer duration, it allows you to burn more calories and aid in weight loss. With constant movement and calorie burn, your metabolism will kick into gear and that unwanted fat will start to melt away. Jumping rope is also a great exercise for high-intensity interval training which will recruit more muscle activation and allow for a more efficient calorie burn (1).
Enhance Aerobic Capacity and Athleticism
By working for a longer session, your heart rate will increase thus building up a great aerobic base (2). Increased cardio overtime will allow you to work harder and smarter and your endurance will greatly improve. As a solid tool for athletic performance, it will promote power and quickness and it is no wonder by athletes, and especially boxers, love using the jump rope as an exercise tool.
Promotes Strength
Jumping rope is a full body workout so while it works to target your lower body through repeated jumping, your upper body, in particular your arms and shoulders, will get a great workout with the repeated motion of the rope. As a great form of strength endurance (3), you will feel this exercise all over from your calves and hamstrings, to your pecs and delt, as well as your lats, biceps, and abs.
Improve Coordination
Jumping rope is great for coordination because even if you don’t consciously recognize it, your brain always knows what your feet are doing to get over the rope. The repeated motion of the rope traveling around your body forces your brain to think of the exact timing to jump, requiring your whole body to be in-sync to sustain the movement for a longer period of time (4).
Assist Posture And Avoid Injury
This exercise assists posture by forcing you stay upright with your shoulder blades to align your body in efforts to keep you taller. A slouching posture will not allow for full efficiency of this workout and good form is crucial to execute for sustained duration. As an easy alternative on the knees to running, jumping rope is perfect for those just coming back from injury or for those who want to protect their knees from unwanted pain and stress.
Fun Alternative
While other forms of cardio are great and should be included in your workouts, like biking and running, jumping rope provides for a fun alternative to these. With different styles and variations, it allows you to challenge yourself in a different way and still enjoy the process of staying fit.
Techniques
There are many techniques and variations to use to change up your jumping rope workouts and these are just a few to get you started.
Basic Jump
Perfect for beginners, the basic jump is your standard idea of jumping rope. With both feet slightly apart, jump at the same time with both feet over the rope. This should be a staple to master before moving on to other variations.
Alternate Foot Jump
This is slightly more challenging than the basic jump and requires a different level of coordination since you alternate your feet on the ground. It is effective because you will not only double the amount of skips but will challenge your brain to work harder to keep the movement going.
Criss-Cross
The criss-cross approach is a fun variation and is an easy way to show off your jump rope skills. Although it requires some patience to get right, it will really work to target your upper body more efficiently than some others. Similar to the basic jump in movement, the only difference is to cross your hands to the opposite sides of your body while jumping.
Skier Jump
The skier jump is a challenging alternative in that you perform a traditional movement around your body, however, you jump side to side while maintaining good form at the same speed. The lateral jumping motion works muscle you otherwise don’t use.
Wrap Up
Jumping rope is a great way to challenge yourself while also having fun doing it. Cardio can grow to be monotonous and boring at times, but with the right approach, it can make your weight loss and strength building goals more enjoyable. The benefits of jumping rope are amazing for your overall health and will aid in weight loss, improve coordination, promote strength and athleticism, and help you avoid injury. With these variations above, you can really work to challenge yourself and have fun doing so. As an affordable and convenient exercise tool, a jump rope is something to definitely have for whatever your workouts may bring.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Sung, Ki-Dong; Pekas, Elizabeth J.; Scott, Steven D.; Son, Won-Mok; Park, Song-Young (2019). “The effects of a 12-week jump rope exercise program on abdominal adiposity, vasoactive substances, inflammation, and vascular function in adolescent girls with prehypertension”. (source)
Chen, Chao-Chien; Lin, Shih-Yen (2011). “The impact of rope jumping exercise on physical fitness of visually impaired students”. (source)
Ozer, D.; Duzgun, I.; Baltaci, G.; Karacan, S.; Colakoglu, F. (2011). “The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players”. (source)
Trecroci, Athos; Cavaggioni, Luca; Caccia, Riccardo; Alberti, Giampietro (2015). “Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Player”. (source)
How to Continually See Progress in the Gym
Build muscle and see progress after workout by using these tips.
Progress isn’t always linear. In fact, unless you’re a novice lifter, progress may be fairly stagnant at times. You’re not always going to be blessed with noobie gains. The kind of gains someone makes when they just start lifting and can get basically get bigger just by looking at a set of dumbbells.
The longer you train, the harder it is to see progress. And as you mature into your training age, the more important the details of your training become to elicit adaptation.
Here are some proven methods you can incorporate into your program to continually see progress in (and out of) the gym.
USE INDICATOR EXERCISES
While working out is obviously better than doing nothing, it lacks any clear direction. You mosey around the gym looking for something to do without any clear goals. Training, on the other hand, implies each of your workouts act as “building blocks” to your ultimate goal. In order to understand which goals you should be setting and to add meaning to your workouts, you can use indicator exercises.
Indicator exercises or indicator lifts are movements you use to gauge your progress overtime. They tell you whether or not your program is actually working! If you can lift heavier weight or successfully complete more reps overtime, then you’re doing something right. If not, it may be time to revaluate your approach to training.
Why You Should Use Indicator Exercises
Performance-based goals lead to aesthetic-based outcomes. Training to perform better will ultimately make you look and feel better.
They give intent to your workouts. That alone, will spark a fire under your ass and breed new life into your training.
They give you direction. No more wandering around the gym trying to figure out what you’re doing next or which machine you’re going to use as a seat warmer. You’ll know which exercises you should be doing because they should only be ones that benefit your indicator lifts.
They increase the intensity of your workouts. Indicator exercises give you something clear to train for and, as a result, increase the intensity of your workouts.
How to Choose Your Indicator Exercises
Pick 3-4 lifts for your indicator exercises. As Joe DeFranco recommends, it’s ideal to use upper and lower body movements. This stops you from deviating too heavily into one direction of training and allows for a more well-rounded program.
Your indicator exercises don’t have to be the major barbell lifts, either. On the contrary, most people would find benefit in using joint-friendlier alternatives when setting strength goals in the gym.
At the end of the day, there’s no right or wrong way to choose your indicator lifts. But here are some suggestions to help you get the ball rolling.
Examples of Upper Body Indicator Exercises
Chin-Up
Bench Press
Floor Press
Examples of Lower Body Indicator Exercises
Trap Bar Deadlift
Box Squat
Rear Foot Elevated Split Squat
Once you determine which indicator exercises you’ll use to gauge the success of your program, it’s relatively easy to decide which exercises to do throughout your program. Just pick the ones that will improve your indicators.
ADJUST YOUR RANGE OF MOTION
An exercise’s range of motion is determined by the distance your joints are moving during the lift. This has direct implications on the amount of time your muscles are under load or stress during an exercise and, as a result, can significantly affect how your body responds.
Not all range of motions were created equal. If you can’t do full ROM biceps curls with 20lb dumbbells, it’s probably not a great idea to let ego take over and do ¼ reps with the 40’s. Often times, simply reducing the weight you’re lifting and performing an exercise through it’s full intended range of motion will elicit the muscle adaptation you’re looking for.
That said, a greater range of motion doesn’t always mean a better range of motion. Sometimes, partial reps can be very beneficial from a hypertrophy and strength perspective.
You can use partial reps by reducing the ROM of an exercise in order to overload a portion of the lift or place greater emphasis on a particular muscle group. A few examples include:
High box squats to increase lockout strength in the back squat and quad development.
Floor presses to increase lockout strength in the bench press and triceps development.
Rack pulls to increase lockout strength in the deadlift.
Partial overhead dumbbell presses to emphasize the delts.
Most people complaining about not seeing progress in the gym are the same ones who have a “broken record” training program. They do the same shit day after day, week after week, year after year.
A simple and highly effective way to continually elicit muscle adaptation is to introduce various ranges of motion throughout your program.
PAIR EXERCISES WITH SUPERSETS OR TRI-SETS
Pairing exercises together into a superset (two exercises performed back to back) or even a tri-set (three exercises performed one after the other) offers great benefits, including:
Time management. Accomplish more work in your training session.
General conditioning. Supersets and tri-sets are proven ways to improve your overall conditioning.
Added mobility work. I know, you’d rather read the dictionary in it’s entirety than do mobility or stretching. I get it. That’s why pairing mobility drills in between your lifting sets might be something to consider. You’re going to be resting anyways, so you can kill two birds and get some necessary mobility in. You’ll feel better and you’ll recover better. Both of which are pretty damn important if you want to lift and build muscle.
Muscle development. This one should be obvious. And there are a ton of ways you can organize your supersets and trisets to see continuous progress and battle the monotony of your stale workouts. Read my article on Best Supersets to Build Muscle for some ideas.
Summary
The longer you train, the harder it becomes to see progress. Use these strategies throughout your program to battle stagnation in the gym and to continually elicit muscle adaptation.
4 Exercises to Alleviate Lower Back Pain
Here are some exercises to help lower back pain.
Lower back pain is not fun, but it’s a prevalent issue many people deal with. It can be caused by tight muscles, an injury, or underlying health issues. Unfortunately, this can make daily functions gruesome since your back is essential to movement.
However, there are certain exercises you can do to strengthen your lower back and alleviate pain. This article will cover the four exercises you should implement if you are experiencing any lower back pain.
Prevalence of Lower Back Pain
According to the National Institute of Disorders and Stroke (NINDS), at least 80 percent of Americans will experience low back pain at some point in their life. Typically, the older you get, the more you’re at risk. That’s because as you age, there’s a reduction in the fluid in between the vertebrae in your spine. (1)
Keeping your back strong and healthy will carry over to the rest of your health and daily activities. A strong back is essential for supporting your body, bones, ligaments, and core stability.
Lifestyle factors and not enough proper exercise causes many people to face back issues. Lower back pain makes moving more difficult, and if you’re an athlete or want to make progress with your physique, preventing and healing all back ailments is vital.
What Causes Lower Back Pain
Lower back pain often stems from other muscles that aren’t your back, such as your glutes and your lifestyle.
Tigh Glutes
Having tight glutes is a big culprit to lower back pain, so it’s important you’re doing exercises to strengthen and stretch your glutes to reduce lower back pain. (2)
Weak Abdominals
If your abs are weak, there’s a good chance you’ll experience some lower back pain. Start incorporating more core workouts into your strength training plan, and your back will reap the benefits.
In fact, this 2019 study found that women with lower back pain had weaker abdominals compared to a group with stronger abs. (3)
Desk Jobs
Your occupation may have more to blame for your back health than you think. Desk jobs are common, but it’s not natural for us to be sitting behind a desk for eight-plus hours a day. It’s important that you take periodical breaks from sitting throughout the day and maintain good posture — try not to round your shoulders or slouch too much and sit upright.
This study shows that the more you sit, the higher your chances of developing lower back pain. (4)
4 Exercises for Lower Back Pain
Note: If you’re used to throwing around heavy weights in the gym, the exercises below may seem too easy for you. Before you dismiss them completely, know they’re supposed to be light and are for the health of your back, not hitting new personal records (PR’s).
Glute Bridge
How to Do
Lie down supine on the ground and bend your knees and place your feet flat on the ground with your arms by your side. Lift your hips off the ground until your body forms a straight line. Squeeze your glutes for a couple of seconds, then lower your hips back to the starting position.
Benefits
Targets your glutes.
Improves your hip mobility.
Bird Dog
How to Do
Kneel down and lie your hands down on a matt beneath your shoulders while keeping your back straight, making sure your neck is relaxed and looking down. Lift one arm off the ground and do the same thing with your opposite leg while staying parallel to the ground. Pause for a second, then return to the starting position.
Benefits
Work your glutes and abdominals.
Increases your balance.
Superman
How to Do
Lie prone on the ground with your arms extended out in front of you. Raise your arms and legs off the ground as high as you can and hold it for a second. Lower your arms and legs back to the ground.
Benefits
It focuses on your lower back.
Engages your abs, glutes, and hamstrings.
Plank
How to Do
Rest your elbows under your shoulders and position your body parallel with the ground and hold for as long as you can.
Benefits
Strengthens your core.
Targets your spine, rhomboids, and trapezius.
Stretches You Can Do
Aside from exercises, stretching is beneficial for your back health as well. Try out the few stretches below.
Cobra
How to Do
While lying prone, place your hands down on the ground and straighten your arms to lift your chest up off the ground while looking up. Hold the position for 10 to 30 seconds.
Benefits
Healthy for your spine.
Stretches your abdominal muscles.
Lengthens your neck, shoulders, and lungs to alleviate stress.
Figure-4
How to Do
Lie on your back with your knees bent. Next, bring your ankle to the opposite leg and cross your legs. Lastly, reach through the gap between your legs to grasp your leg on the ground and pull towards your chest.
Benefits
Improves your hip mobility.
Relieves tension in your glutes and lower back.
Child’s Pose
How to Do
Kneel on the floor and lower your torso to the ground and flex your hips while extending your arms out in front of you with your palms facing down. Rest in this position as long as you’d like.
Benefits
Stretches your spine and hips.
Relaxes your mind and body.
What Else Can Cause Back Lower Pain?
Aside from not strengthening and stretching the correct muscle groups, poor health and diseases, such as cancer of your spinal cord, herniated disc, sciatica, arthritis, and spine and kidney conditions may lead to lower back pain. Also, you could have strained your back from excessive physical activity.
If there is cause for concern that your back pain is stemming from an underlying health issue, seeing a medical professional is recommended.
Final Word
Lower back pain is common and underlying health issues may be to blame, however, having a weak core and glutes can be a big culprit to the problem. Implement the strategies in this article to reduce back pain. If pain persists, seeking a medical professional is advised.
For more health and fitness coverage, follow us on Instagram, Facebook, and Twitter.
References
Wong, A. Y., Karppinen, J., & Samartzis, D. (2017). Low back pain in older adults: risk factors, management options and future directions. Scoliosis and spinal disorders, 12, 14. https://doi.org/10.1186/s13013-017-0121-3
Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: a systematic review. BMC musculoskeletal disorders, 20(1), 463. https://doi.org/10.1186/s12891-019-2833-4
Kato, S., Murakami, H., Demura, S., Yoshioka, K., Shinmura, K., Yokogawa, N., Igarashi, T., Yonezawa, N., Shimizu, T., & Tsuchiya, H. (2019). Abdominal trunk muscle weakness and its association with chronic low back pain and risk of falling in older women. BMC musculoskeletal disorders, 20(1), 273. https://doi.org/10.1186/s12891-019-2655-4
Bontrup, C., Taylor, W. R., Fliesser, M., Visscher, R., Green, T., Wippert, P. M., & Zemp, R. (2019). Low back pain and its relationship with sitting behaviour among sedentary office workers. Applied ergonomics, 81, 102894. https://doi.org/10.1016/j.apergo.2019.102894
5 Reasons Why You’re Not Building Muscle
Top 5 reasons your (probably) not building muscle.
Bodybuilding isn’t an easy sport. Many people give up working out before they see any results. These people either blame their genetics for their inability to build muscle or throw out the “too busy to workout” excuse.
While bodybuilding can be hard, it is not rocket science. If you do all the things right, you will be on your way to building your dream physique. These could be the 5 reasons why you’re not building muscle mass.
1. You’re A Hardgainer
If you’ve not been able to build muscle mass, there could be chances you’re a hardgainer. It can be more difficult for a hardgainer to build muscle mass because of a variety of reasons which we will discover in this article.
You might start out skinny but you can pack on considerable muscle by breaking out of the hardgainer hell by following tips mentioned in this article. Don’t let being a hardgainer be an excuse for taking it easy in the gym.
2. Your Muscles Have Adopted To Your Workouts
Many people have the habit of the following the same workouts. Although doing this could be convenient but it will hurt your gains in the long run. In order to build muscle, you need to constantly shock your muscles.
Change your exercises every 2-3 weeks to see optimal gains. If you have a problem coming up with new exercises, you could follow one of the training programs available for free online or hire a trainer to design a personalized training program for you.
3. Your Diet is Not on Point
Depending on your body weight and your goals, your body needs macro and micronutrients to grow. If you’re not meeting your daily required nutrition goals, you will not see any progress.
If your goal is to build muscle, you should be consuming two grams of protein per pound of bodyweight to see results. For eg – if you weigh 70 lbs, you should be taking 140 grams of protein every day. If you don’t know how to make your diet plan, take the help of a professional.
4. Lack of Recovery
No matter how hard you workout, you won’t see results until your body recovers from your workouts. You don’t build muscle in the gym. Your muscles break down when you lift weights. Your muscles grow when you’re in deep sleep.
You need anywhere between 6-8 hours of sleep every night to recover from your workouts. Joint pains and prolonged muscle soreness are a sign of lack of recovery. Supplements can be an effective way to recuperate from your workouts.
5. Indiscipline
Bodybuilding is a sport which needs military-like discipline in all respects. You need to follow a regime with your training, diet, and rest. Following a program is the best and the fastest way to reach your goals.
You should follow a schedule for your workouts and diets. You should hit the gym at the same time every day because doing this will help your body respond better to your workouts. By being inconsistent with your training, diet, and rest, you are leaving gains on the table.
Are you a hardgainer? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Bakhar Nabieva Workout For The Perfect Legs
Bakhar Nabieva is a 23-year old Ukranian. Nabieva arguably has the most shredded legs you will ever see on a girl. If you’re a guy and you’re reading this, you might feel a tiny bit ashamed of your wheels on seeing her.
Nabieva is the dream girl for guys who dig chicks with shredded legs and a perfectly shaped butt. Bakhar’s leg workout could easily be one of the hardest lower body routines you will go through.
Bakhar Nabieva Workout For Killer Legs
Squats – 3 Sets 12 Reps
It shouldn’t be a surprise to see squats on this list. Squats are a complete leg builder. If you have skinny legs and want to add size to them, squats are your best bet. Squats are a compound (multi-joint) exercise and will help in shaping your quads, hams, and glutes.
Squatting will add size to your legs and will make you stronger at other exercises as well. The range of motion is the key while squatting. ‘Ass to the grass’ is the way to go while squatting. Bakhar uses 80 kgs for warming up, we don’t expect the same from you.
2. Romanian Deadlifts – 3 Sets 12 Reps
Bakhar is big on training hamstrings. Hamstrings were her weakest muscle group when she started working out. Deadlifts are a compound movement and recruit multiple muscle groups.
While performing the Romanian deadlifts, maintain a slight bend in your knees and keep your back arched. While on the concentric movement, push back your glutes so all the tension is on your hamstrings.
3. Walking Lunges – 3 Sets 12 Reps
Walking lunges are an incredibly effective exercise at building the tear drop in your quads. Nabieva uses a barbell while performing the lunges. You don’t need to take long strides while performing this exercise, keep your strides normal.
While performing a lunge, the quad of your rear leg should be parallel to the calf of your front leg. Your front leg’s quad and calf should be forming a right angle. Your rear leg should be only an inch from the floor at the bottom of the movement.
4. Unilateral Hamstring Curls – 3 Sets 12 Reps
Bakhar Nabieva loves doing the unilateral hamstring curls. Hamstring curls on a machine is an isolation exercise. Using a machine helps in maintaining constant tension on the muscle throughout the exercise.
Unilateral hamstring curls involve training one leg at a time. Unilateral exercises are great at fixing muscle imbalances and building strength. You can even have a better mind-muscle connection with your hamstrings while doing the unilateral curl variation.
5. Hack Squat Good Mornings – 3 Sets 12 Reps
Hacks squat good mornings are one of Bakhar’s favorite exercises. Performing good mornings on a hack squat helps in isolating the hamstrings as compared to performing them with free weights.
You need to make sure you don’t put on too much weight on the machine while performing this exercise. Keep the reps slow and deliberate and squeeze the living hell out of your hams at the top of the movement.
What do you think of the Bakhar Nabieva workout for building an iron butt? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
How To Reduce Muscle Imbalances For Bodybuilders
Although inevitable, there are ways to prevent and fix unfortunate muscle imbalances.
Our bodies are designed to move and that movement is reciprocal by nature. With so many muscle groups working together to coordinate our movements and ensure efficiency, muscle imbalances are bound to happen. Whether by natural development or working one side more than the other in the gym, these imbalances can interfere with proper movement, lifting technique, or just sheer aesthetic. Working for a healthy balance of muscle length and strength between opposing groups is the end all goal for all of us.
If you look in the mirror and see one muscle is bigger than the other, or find one muscle is stronger than the other on the opposing side, then you are suffering from a muscle imbalance. There are a host of reasons why a muscle imbalance can occur from natural development, athletic activity requiring specific movements, poor exercise form, or an unbalanced workout plan.
Two types of muscle imbalances can occur. The first could be the result of neglecting and not properly training a muscle as completely as its opposing side, or there can be insufficient activation during certain compound exercises.
For bodybuilders, a muscle imbalance is absolutely debilitating. In a sport where aesthetic and symmetry are the goals, even the slightest muscle imbalance can throw your whole physique out of whack. Three types of symmetry exist when it comes to the muscular balance of the human body. Visual muscle symmetry is the correct ratios between length, circumference, and muscle shape. Functional symmetry is anything that aids in the proper motor patterns for the human body including good posture, joint mobility, flexibility, and strength. Strength symmetry is the ability to have all around similar strength, but for athletes who specialize in certain movements and muscle developments, this can be challenging (1).
If you do suffer from a muscle imbalance, or multiple muscle imbalances, it is not too late to correct it. Through modified training and attention, you can change the aesthetic of your body and work to improve whatever imbalances are there. See great progress with these tips and work to get back on track with your physique and fitness goals.
Why Fixing Muscle Imbalances Matter
For bodybuilders looking to maintain a solid, toned, symmetrical physique, muscle imbalances can of course cause discouragement especially after all of the hard work put in. Although this is a surface reason for why muscle imbalances matter, for those preparing for competition or those who just want to look great, it is understandable that this would be disappointing. But fixing muscle imbalances is important for more than just the surface reason of a symmetrical physique.
If a muscle imbalance is too big, then certain muscles have to work harder to overcompensate to correct form or lift that heavy weight which can lead to injury and pain. Even still, those weak muscles that are asking for help from others are vulnerable and can become injured themselves (2). Muscle imbalances can be a real double-edged sword for hurting those stronger muscle as well as the weaker muscles are two possibilities no one wants.
How To Fix It
You’ve identified you have a muscle imbalance and have made the choice to fix it. Working diligently with a workout plan and correct form is the first step to getting your physique and fitness to where you want to it to be.
Find Out Why It Occurred In The First Place
This may be challenging especially if it just a natural imbalance, but really think of your workouts, your form, and any everyday tasks you may do more of. If you’ve noticed one side is particularly stronger than the other in workouts and you still powered through, we’ll show you ways to fix that. If it is more occupational and something unavoidable because it is your livelihood or something you don’t want to give up, we’ll show you how to fix that too (3). But identifying the cause, if possible, is a great start to tackling muscle imbalances.
Start with Your Weaker Side
Starting with your weaker side will allow you to take note of just how imbalanced the muscle is. It will also serve as a benchmark for down the line as you progress because you will notice the once weaker side now getting stronger. While it is frustrating, do not lift more than you can on the weaker side. With time, the imbalance will fade, but avoiding injury and unwanted pain off the bat is equally as important.
Add More Single-Side Exercises
Adding more single-side exercises will allow for great isolation of muscle groups and allow you to train each one separately while also working both sides in the same workout. Single-side exercises will target certain muscles that may be imbalanced and will also allow you to focus more on form. Using resistance bands or cables with lighter weight will be great for mind-muscle connection and improving muscle imbalances (4).
Add Volume
With adding volume, it is important to not go crazy with the amount of reps. This can simply be adding in an extra set or two of just the weaker side arm. That way, you still work the dominant muscle, but the weaker one gets slightly more attention as you build the strength back up.
Focus On Form
Form, form, and form. Working on form and technique will ensure you exercise properly and not rely on certain muscles to compensate for weaker ones. Alongside a trainer or a coach, or even just looking in the mirror, will aid in proper form to keep you lifting big, looking great, and staying balanced.
Wrap Up
Muscle imbalances can be an unfortunate part of our training. With so much going into our mission for big gains and a toned physique, these imbalances can be discouraging for our overall goals. But preventing them and fixing them comes down to hard work and determination while really focusing on the weaker muscles. Through changes in your workout plan and technique, you can identify where these imbalances come from and work to look and feel great.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Palmieri-Smith, R. M.; Lepley, L. K. (2015). “Quadriceps Strength Asymmetry Following ACL Reconstruction Alters Knee Joint Biomechanics and Functional Performance at Time of Return to Activity”. (source)
Franettovich, M.; Hides, J.; Mendis, M.D.; Littleworth, H. (2011). “Muscle imbalances among elite athletes”. (source)
Lee, Dong-Eun; Seo, Sang-Min; Woo, Hee-Soon, Won, Sung-Yun (2018). “Analysis of body imbalance in various writing sitting postures using sitting pressure measurement”. (source)
Tzur, Adam; Roberts, Brandon (2017). “Scientific Recommendations for Strength and Hypertrophy Training from 150+ Studies (part 1 of 3)”. (source)