Tag: Training Tips
Build A Six-Pack With These 6 Moves
6 Exercises For A Shredded Core
A shredded midsection is what separates the men from the boys. You need to have your diet and exercise on point if you want to build solid abs. While it’s true abs are made in the kitchen, you need to train your core optimally to get the desired definition in your midriff.
Most people rely on a few exercises to build abs. Your core is divided into three parts; upper, middle and lower. You need to have exercises in your workouts which train all the three sections of your midriff.
1. Cable Crunches – 3 Sets 20 Reps
Using cables helps you maintain constant tension on your abs throughout the exercise. The problem with free weight exercises is, you have tension on your muscles on the concentric motion but have no tension on the eccentric motion.
Cable crunches focus on your upper abs. Make sure you keep your core tight throughout the movement. Exhale and squeeze your abs at the bottom of the movement to make the most of this exercise.
2. Crunches – 3 Sets 20 Reps
Crunches are the gold standard when it comes to ab training. The range of motion is the key while performing this exercise. You should be touching your knees at the top of the movement and lie flat on the floor at the bottom of the movement.
If body weight crunches are too easy for you, feel free to add resistance by using weights. Most people just go through the motions when doing crunches. You should keep your core tight and contract your abdominal muscles with every rep.
3. Hanging Leg Raises – 3 Sets 15 Reps
Hanging leg raises can be a brutal exercise if done correctly. This exercise work on your middle and lower abs. Fat on the lower belly can be the hardest to lose and this exercise can help you see results.
While performing this exercise make sure you’re not swinging your body. You need to keep your upper body stable and only have movement in the lower body. Hold your legs at the top of the movement and bring them back slowly.
4. Decline Crunches – 3 Sets 15 Reps
Decline crunches will set your lower abs on fire. While doing decline crunches, keep your hands on either side of your head. Don’t lock your fingers at the back of your head. Avoid using momentum to lift yourself up.
Maintain a mind-muscle connection with your abs. Exhale, contract and squeeze your abs at the top of the movement and pause at the top for a second. Slowly lower your body to the starting position and repeat.
5. Russian Twists – 3 Sets 15 Reps
Obliques are one of the most overlooked muscle groups while training abs. A midriff can never be deemed shredded if it doesn’t have ripped fish-gills like obliques. Russian twists are an incredibly effective exercise in developing your obliques.
Lie down on the floor with your knees bent and your feet four inches off the ground. Your quads and upper body should be forming an imaginary V-shape. Hold a weight plate in front of your chest while locking out your elbows. Rotate to your right side, exhale and squeeze your obliques, repeat for the left side.
6. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves when it comes to building a strong core. Your abs will already be smoked by the time you reach this exercise. Planks can strengthen your core which will not only help in building abs but will also make you stronger at other exercises.
While performing the planks, make sure your body is in a straight line. Your hips shouldn’t be hanging low or be forming a bridge. Keep your core tight throughout this exercise and your head and neck in line with your body.
Which is your favorite ab exercise?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Follow This Insane Pro Warm-Up Routine For Ultimate Gains
If you do not warm-up before a workout, you are leaving gains on the table.
Most people head straight to the resistance training section as soon as they enter the gym. They think performing a lightweight set of their first exercise is all the warm-up they need. If you are one of these people, this article will show you how this mindset is setting you up for failure.
There can be various reasons why an individual skips a warm-up. Some of the most common causes include:
tight schedule / running late
enough training experience that warm-up is not required
do not lift heavyweight
If you are one of the lifters who never has enough time to warm up, then you probably do not have enough time to work out as well. Go home and take a break. Return when you are serious about making progress.
And then there are individuals who live the #CardioLife. These people consider treadmills and elliptical machines to be warm-up exercises themselves.
Why Warm-Up Before A Workout?
Your muscles are like rubber bands.
If you spend most of your day sitting, staring at your phone (like you are doing right now), those rubber bands have mostly gone unused. Then, if you head to a gym and immediately start lifting heavy or sprinting like it is the end of the day, unstretched rubber bands get pulled apart very quickly and might get snapped or pulled out of shape.
If you engage in high-intensity training (resistance or cardiovascular), you should follow a proper warm-up routine.
Skipping a warm-up routine can put you at a greater risk of injury, or you might end up putting unwarranted strain on your muscles. Taking a few minutes to ease your muscles into exercise mode will help you reap many fitness rewards in the long run.
Benefits of Warming-Up Before Your Workout
1. Improves Flexibility
Stretching out your muscles before a workout can improve your flexibility. Better flexibility can help improve your body posture and balance that can, in turn, help you exercise correctly.
Related Read: Flexibility Vs. Mobility: The Difference You Need To Know
2. Less Muscle Tension and Pain
Relaxed and warmed-up muscles move with less pain or stiffness.
Check Out: Best Foam Rollers For Muscle Recovery
3. Enhanced Performance
Numerous studies have proved that warmed-up muscles can help you work out more effectively. When you warm up before a workout, you are priming your muscles for the mayhem that is to follow.
4. Improved Range of Motion
Warming up before a workout can loosen up your muscles. A better range of motion in your joints can help achieve greater muscle fiber recruitment.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
5. Increased Blood Flow and Oxygen
Nutrients that you eat travel to all parts of your body via the blood. A better blood flow can help your muscles get the pre-workout nourishment they need before you begin intense training.
6. Lower Risk of Injury
This is one of the biggest reasons why you should never skip a warm-up session before a workout. According to a study, warming up can help relax your muscles which, in turn, can lead to a lower risk of an injury.
If you want to reach the pro level, you should spend at least 15-minutes warming up before a workout. And no, warm-ups do not have to be boring. If your warm-ups are limited to shoulder rotator cuff movements, you have been doing it all wrong. More on this later in the article.
Dwayne “The Rock” Johnson’s warm-up sessions range between 30-45 minutes. That’s more than the total time most people spend on their workouts.
https://www.instagram.com/p/BT5gTtWlbhQ/
Types of Warm-Ups
We know what you are thinking.
“Do warm-ups have to be so complicated?”
Yes and no.
In fitness, rules aren’t set in stone. What works for one might not work for the other. You will have to try a combination of different warm-ups (given below) before you can settle on what does the trick for you.
1. Static Stretching
Static stretching is the most common type of stretching. It consists of stretches held for a long period in the same position to help lengthen and loosen your muscles and connective tissue.
Few examples of static stretches:
toe touch
calf stretch
adductor stretch
Although static stretches might sound easy and convenient, they are not the best choice for you. Studies have shown that there aren’t many benefits of static stretching before workouts.
Research indicates that static stretching can decrease your potential for strength gains and performance. On top of this, static stretches do not reduce the chances of an injury.
These types of stretches can help increase your range of motion and flexibility. Static stretches are best done at the end of a workout.
2. Dynamic Stretching
A dynamic warm-up gets your body ready to work at a higher intensity. It focuses on performing movements similar to the exercises you will do in your workout.
Examples of dynamic stretches include:
hip circles
leg pendulum
arm circles
arm swings
spinal rotations
Dynamic warm-ups can help build strength, mobility, and coordination, which can all help improve your workout intensity. If this was not enough, research has shown that dynamic stretching can help reduce soreness after a workout.
An Advanced Dynamic Stretching Pro Warm-Up Circuit For Ultimate Gains
Jump rope – 2-3 minutes
Jumping jack – 50 reps
Bodyweight squat – 20 reps
Lunge – 5 reps (each leg)
Hip extension – 10 reps
Hip rotation – 10 reps (each leg)
Forward leg swings – 10 reps (each leg)
Side leg swing – 10 reps (each leg)
Push-ups – 20 reps
Spider-man steps – 5 reps (each leg)
The majority of lifters like to chat around while they are doing their warm-up. This needs to be stopped. You have to put in the maximum effort while performing these moves to ensure your muscles are ready for the main workout.
Perform one circuit of the dynamic stretching routine. Do anything more than this, and you might end up exhausted and running on fumes.
By the time you are done with the circuit, you will have broken some typical warm-up stereotypes. For a beginner, the advanced dynamic warm-up routine might be harder than the actual workout.
If you still have some gas left in the tank or want to try a different exercise, here are some of our favorite dynamic stretching exercises:
Walking jacks
Arm circles and shoulder shrugs
Marching in place
Mountain climbers
Swinging toe touches
Hip circles
We Are Halfway Through
Yes, we have only gone over half of your new warm-up routine. If you think it is too much, remind yourself about The Rock’s warm-up routine. Imagine the disappointed look on Black Adam’s face when he watches you quit during a warm-up routine.
Oh, so you are reading on. We are impressed.
Until now, we have discussed how to warm up for your workout. Now we will explore three different ways to use your warm-up routine to boost your strength so you can crush your PRs.
Three Pro Warm-Up Techniques For Superior Results
Depending on your lifting experience, the following three warm-up techniques can help improve your strength, performance, and effectiveness in the gym.
1. Overshoot Your Working Set
One of the best ways to build strength is to ramp up your low-rep sets beyond your working weight. The benefit of this technique is that when you come back down to your working weight, it will feel like you are lifting peanuts – Ronnie Coleman style.
Example: Assume that it is chest day, and your workout includes performing three sets of five reps on the bench press.
How to overshoot your working set:
Perform a few low-weight ramp-up sets.
Then perform one rep at 90-95 percent of your 1RM (one rep max). You do not want to attempt a PR on this set. Remember: this is just a warm-up.
Start your working set and drop down to your actual working weight. The weight will feel like you had been lifting feathers this whole time. It is the same feeling when you drop down the weight while performing a drop set.
This warm-up method is a way to trick your nervous system into thinking your working weight is super heavy – when it is not.
2. Incorporate Accommodating Resistance In Your Warm-Ups
Resistance bands and chains are some of the most common types of accomodating resistance tools. Their versatility allows them to be used in a variety of barbell and machines exercises.
Must Read: 4 Must-Know Facts On Lifting With Chains
Bands and chains are great tools to trick the nervous system during warm-ups. The best part about these tools is that they are easily accessible. They are common resistance accessories for serious lifters and can be found in most gyms.
Example: Using resistance bands on leg days can add a new dimension to your workouts. For improving your squat, add a resistance band to each end of the barbell, locked at the bottom of the squat rack with band pegs or looped into a knot.
How to squat using resistance bands:
Attach one end of the resistance band to the bottom of a squat rack, either through built-in pegs, looping the band into a knot, or tying it around a heavy kettlebell or dumbbell.
Add appropriate weight to the barbell you will be using. Use lighter weight as compared to what you would use on an orthodox barbell back squat as you will be facing additional resistance on the eccentric part of the lift.
Attach the top of each band to each end of the barbell.
Perform your warm-up sets. As you lower into the squat, the bands will recoil and remove additional resistance.
As you return to the starting position, the bands will engage and resist you by adding tension to your lower body.
Remove the bands after a few sets and squat with your regular working weight. You will now be able to lift heavier with better control. The instant strength gains will feel surreal.
Tip: Make sure you only use high-quality bands for resistance training. A cheap quality band can snap during the exercise leading to an injury.
Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
3. Use A Thick Grip
Hand and forearm strength are often overlooked aspects of pressing movements like bench press and shoulder press. Using grip accessories like Fat Gripz can make it harder for you to hold onto a bar. Holding onto a bar with Fat Gripz results in more forearm and hand muscle fiber recruitment.
You will probably not be able to lift your usual weight for usual reps while using a grip accessory. Incorporating grip accessories in your warm-up routine can help you lift more in your working sets. You will see substantial gains in your pressing power once the grips are removed.
Related Read: Get Popeye Forearms With These Simple Forearm Exercises
How to use Fat Gripz in your warm-ups:
Attach Fat Gripz to the barbell for your warm-up sets.
Choose a weight you are comfortable with and perform your bench warm-ups as usual.
On the eccentric movement of the lift, squeeze the Fat Gripz as hard as you can. The muscles in your forearms and hands will be forced to activate at a greater intensity.
Remove the Fat Gripz.
Your hands and forearms are now ready for peak performance, and you will have a much easier time performing the lift.
You could use any of these three advanced warm-up techniques in your workout or a combination of the three lifts in a single session. You are only limited by your imagination here.
Example: Overshoot your bench press working set using accomodating resistance and a thick grip.
Conclusion
You can perform both these warm-up routines in a single workout. After you finish the dynamic stretching warm-up circuit, you could then start with the three advanced warm-up techniques.
But before you do any of this, you need to change how you view warm-ups. Warm-ups should not feel like wasted time. By following the techniques laid out in this article, you will not just warm up but fire up for greater gains.
How long is your warm-up routine?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The Benefits Of Creatine: 5 Reasons To Boost Health & Performance
Creatine’s popularity remains on the rise, but some still may be skeptical of the benefits despite this being a widely researched and effective supplement for serious gains.
Creatine has become a staple supplement for those looking to get big and see great results when it comes to strength and lean muscle mass. Creatine has been researched extensively for its benefits on both recreational and professional athletes and while those looking to get big are comfortable with it, those seeking more growth with exercise performance remain skeptical even with many forms of creatine.
While creatine is a supplement known to increase muscle growth, the other benefits of this mighty supplement suggest its effects go far beyond simply bulking up for muscle mass or muscle building from taking creatine without weight gain like other supplements for better muscle production that can cause increases in muscular development for the best results when taken by men and women.
As an incredibly efficient supplement, creatine is loved by serious lifters and bodybuilders, and sought after by those looking to boost short and powerful exercise performance, like sprinting. Creatine is a nitrogenous organic acid naturally found in muscles and nerve tissue and aids in supplying energy to your body. The fuel source provided is for Adenosine Triphosphate (ATP) which offers short bursts of power, so during high intensity training, creatine stores in your cells get used up quickly.
By using this as a supplement, you help restore what is lost in a grueling workout and can support a longer, stronger workout to take you to, or keep you at, an elite level from taking creatine for muscle strength and resistance training and creatine can increase benefits in healthy people like other supplements.
Safety & Effectiveness Of Creatine Supplementation
Although creatine has created some cause for speculation as a potentially harmful product, through research and proper dosing, it has become one of the safer supplements with minimal side effects, even while more research is needed. Along with a solid exercise routine and healthy diet, creatine can give you that much needed boost to maximize your potential in the gym.
The benefits of this supplement go far beyond what people imagine and these top reasons why creatine is helpful for you should be reasons to have it on your shelf for long term gains from this and other supplements that can help.
Increase Athletic Performance For Results
Creatine increases strength and power output, but also aids in performance, in particular those athletes who use high amounts of energy during short, high interval intense training sessions or who need energy stores for prolonged exercise (1). For those who need the most output with as much power as possible, creatine offers that explosive benefit of bringing energy to the forefront.
On top of the physical benefits associated with it, its ability to resupply those energy stores can support recovery and get your muscles to where they need to be to see growth and increased energy from certain levels of creatine to enhance workouts from the effects creatine has. A good creatine supplementation can also reduce muscle damage (2) during training to keep you as healthy as possible during complex, high intensity training sessions for the long term from the use of creatine to help for safe and effective gains from reasonable doses.
Promotes Strength For Serious Big Lifts
The most widely accepted benefit of creatine is its ability to promote strength and muscle growth from those who use creatine for increased body mass. Consuming creatine helps your muscles build phosphocreatine which allows for better workouts with intense strength-building exercises. Creatine has a great effect on muscle growth by causing the cells to inflate improving muscle pump.
Since creatine contains L-arginine, your blood flow and circulation improve (3) and your muscles retain more water. It allows you to push through that extra rep or two and maximizes your time in the gym to lift more safely and effectively while providing that big, toned aesthetic you want. The benefit creatine has on your myogenic satellite cells is important for muscle regeneration and the overall maintenance of your skeletal muscle and health (4).
Improves Metabolism For Enhanced Calorie Burn
Creatine can improve your insulin sensitivity and improve glycemic control (5) to help boost your metabolism. With an increase in metabolic rate, you can increase the number of calories burned also aiding in fat loss. Since creatine allows for prolonged activity, your ability to burn more calories comes from the fact you can train longer.
This will allow you to better control your weight management as well as energy control to benefit your optimum strength and weight loss goals without sacrificing that hard-earned muscle from exercise for weight and the intended effect from supplement loading.
Boosts Mental Capacity To Improve Overall Focus
A grueling workout can be draining both on your body and your mind. Creatine helps boost mental capacity by improving your working memory and processing speed (6). For those struggling to stay focused and alert to get the most out of training, creatine offers great benefit to brain power.
As you become more fatigued, creatine can enhance brain function (7) by increasing oxygen utilization in the brain. Creatine’s ability to reduce mental fatigue makes this a great supplement to keep you grinding harder so you stay alert and building muscle without the sluggish, lazy feeling throughout the day for your daily dose of energy.
Elevates Testosterone To Spike Energy Levels
Those who know the feeling of low testosterone understand the frustrations that come with it. A decrease in energy levels, endurance, mental sharpness, and sex drive can all be unfortunate side effects of low testosterone which can negatively affect your training.
What creatine can do is convert testosterone into a more active form, known as dihydrotestosterone, to increase the effect (8) and aid in elevated levels of testosterone and the benefits it provides. You will find that your energy, endurance, and mental capacity all improve to keep you running at maximum capacity without worrying about a crash in the middle of your workout to ruin your day.
Wrap It All Up
While creatine is widely accepted as a strength building supplement, some athletes still shy away from it for fear of getting too big. Those looking to pack on lean muscle tend to lean towards other supplements to keep from gaining too much muscle. But the benefits of this supplement on the body and the mind are hard too ignore.
Creatine is a great supplement for those looking to get bigger and see substantial muscle growth, but creatine’s ability to increase athletic performance, boost metabolism and testosterone, and promote cognitive function are all solid reasons this supplement should be on your shelf. Look into the benefits of this supplement and feel comfortable in knowing that your supplement is providing so much more than what you originally thought. Supplemented with a great workout regimen and healthy diet, creatine will give you that boost for gains and the ability to train at the highest level for weeks to come with minimal to no symptoms.
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
Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
Wang, Chia-Chi; Fang, Chu-Chun; Lee, Ying-Hsian; Yang, Ming-Ta; Chan, Kuei-Hui (2018). “Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance”. (source)
Bode-Boger, Stefanie M.; Boger, Rainer H.; Galland, Andrea; Tsikas, Dimitrios; Frolich, Jurgen C. (1998). “L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship”. (source)
Vierck, Janet L.; Icenoggle, Deri L.; Bucci, Luke; Dodson, Michael V. (2003). “The effects of ergogenic compounds on myogenic satellite cells”. (source)
Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
Rae, Caroline; Digney, Alison L.; McEwan, Sally R.; Bates, Timothy C. (2003). “Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial”. (source)
Avgerinos, Konstantinos; Spyrou, Nikolaos; Bougioukas, Konstantinos; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Arazi, H.; Rahmaninia, F.; Hosseini, K.; Asadi, A. (2015). “Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses”. (source)
Bust Past Plateaus With Accommodating Resistance
Have you been stuck at the same bench press max for quite some time now? If so, you’ll need to make some adjustments to your plan to help you hit a new max. One way to help you break these plateaus you’re having if all the other things you’ve tried haven’t been working is through the use of accommodating resistance.
At some point during your lift, the lift is easier than at other points of your lift. Well, accommodating resistance ensures that the trouble-free parts of your lift remain a pain in the neck, and for good reason. Keeping the lift challenging throughout its entire range of motion will make you stronger at the weak portions of your lift, known as sticking points, which will push you past any weight you once thought you’d be stuck at ‘til eternity.
In this article, we’ll cover what accommodating resistance is, and why you should start utilizing it, like today, especially if you’ve been stuck at the same stubborn weight for some time.
What is Accommodating Resistance?
Accommodating resistance is when you add extra resistance to your lifts through the use of bands or chains to make your lift easier or more difficult during different phases of the lift. Moving weight without any accommodating resistance makes the lift less challenging at parts, however, when you add accommodating resistance, it will make the movement remain difficult through every degree of the lift.
Let’s take barbell bench press for example. If you add accommodating resistance to this lift, the movement becomes more challenging as you press the barbell up since the tension increases as the barbell moves further away from your body. Generally, this exercise gets easier as you push the barbell up, but with the added resistance, the movement maintains its challenge as the barbell moves through all ranges of motion. This will help you break past sticking points and help get you stronger at each degree of the lift, helping you get stronger and hit new personal records (PRs).
Different Accommodating Resistance
Typically, there are two common accommodating resistance lifters will use, resistance bands and chains. Below, we’ll cover the difference between them.
Resistance Bands
Resistance bands are great for adding extra tension to your lifts while accelerating the eccentric — lengthening — portion of your lift — think of the barbell bench press example mentioned above. When you use accommodating resistance bands, while the bands make the lift harder as your barbell is pressed up, the resistance bands go down faster during the eccentric portion of the lift (as the barbell is lowered). This will help you increase your lifting speed, which will improve your strength and power. Think of a rubber band; they act like a rubber band and help make the object it’s pulling easier during the downward phase, but more challenging during the upward phase.
Accommodating resistance bands are also great to utilize for beginners during bodyweight movements who haven’t yet developed enough upper body strength to do pull-ups or chin-ups. The accommodating resistance band will help reduce the lifters’ deadweight and support them throughout the eccentric and concentric — muscles shorten — phase of the exercise.
Chains
Another common modality for using accommodating resistance is chains. Chains don’t help the eccentric portion of your lifts since it doesn’t have the “rubber band effect.” They’re more similar to adding extra weight to your barbell, similar to weight plates, and will also make movements more challenging as the chains lengthen.
Why Use Accommodating Resistance?
Now you know a couple of reasons why it may be a good idea to start utilizing accommodating resistance during your workouts, but let’s cover the benefits in more detail below.
Break Past Sticking Points
As mentioned above, sticking points are the weak portion of your lift; the part of the lift that is most challenging for you to punch through. For example, a common sticking point many lifters experience during the barbell squat is at the bottom of the movement. The problem is that the bottom position of the squat — the hole —, is the most difficult portion of the lift, and it gets progressively easier as you bring the weight up. However, accommodating resistance will ensure that the lift remains challenging as you bring the weight up, which can help you increase your total squat strength since the lift will be heavy at each degree of the lift instead of being lighter when you bring the weight up as it typically would be without the accommodating resistance.
Bigger Muscles
Bigger muscles are another benefit you get to look forward to with the help of accommodating resistance. Of course, if you’re able to add more resistance to the weight you’re normally used to doing and are doing the same reps, then your muscles will grow. A big proponent to accommodating resistance, though, is that it doesn’t only add more resistance to the weight you’re using, but it makes the weight more challenging through all ranges of the lift, which as we covered, will strengthen your sticking points and get your body used to heavier loads at easier points in the lift; as a result, your muscles will grow bigger.
New Personal Records (PRs)
And since you’ll be able to break through the sticking points, add weight/tension to lifts, and make each degree of the lift difficult through its full range of motion, you can only imagine what that would do to your PRs; your squat, bench press and deadlift will all increase. So if you’ve been struggling to hit new PRs no matter how much you make tweets to your training program, try accommodating resistance for a few weeks on the lifts you’re struggling with.
This study found that collegiate athletes that trained with resistance bands had higher increases in power, torque, and one-rep maxes compared to using free weights alone. (1)
Another study of D1 collegiate athletes demonstrated similar feedback showing that accommodating resistance bands improve your maximal strength substantially. (2)
Final Word
If you’ve been struggling to break new PRs in the gym on key movements like squats, deadlifts, and bench press, you’ll want to try incorporating accommodating resistance. Accommodating resistance through the use of chains or resistance bands will help you break past sticking points and make the movement more arduous through its full range of motion, making you bust through the PRs you’d never thought you’d break.
Have you tried training with accommodating resistance before? Let us know in the comments section and follow us on Instagram, Facebook, and Twitter.
Reference
1 – Shoepe, T. C., Ramirez, D. A., Rovetti, R. J., Kohler, D. R., & Almstedt, H. C. (2011). The Effects of 24 weeks of Resistance Training with Simultaneous Elastic and Free Weight Loading on Muscular Performance of Novice Lifters. Journal of human kinetics, 29, 93–106. https://doi.org/10.2478/v10078-011-0043-8
2 – Rhea, Matthew & Kenn, Joseph & Dermody, Bryan. (2009). Alterations in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power. Journal of strength and conditioning research / National Strength & Conditioning Association. 23. 2645-50. 10.1519/JSC.0b013e3181b3e1b6.
Gym Crush: Alice Matos
Gym Crush: Alice Matos
Alice Matos is a 32-year old Brazilian bombshell. Alice is a complete package with a shredded physique, a beautiful face, and brains to go with them. Matos started taking working out seriously when she was 25 and has come a long way since then.
Alice’s washboard abs can put many gym regulars to shame. Matos is much more than an eye candy and has shown her entrepreneurial side by building her own fitness fashion brand, Labellamafia from the ground up.
Alice is not one of the internet fitness chicks. Matos has competed in Mr. Olympia Bikini division twice and placed sixth in her second attempt. Alice Matos shows no signs of slowing down and is working on improving her physique and business and is having fun while she is at it.
Get Crushing
Alice is frequently traveling to exotic places and is the perfect person to follow for people who have a thing for beautiful scenery and mesmerizing women. Matos is also not afraid to experiment with her looks.
The world is your gym and Alice Matos is the perfect example. You don’t need a treadmill or dumbbells to workout, determination and discipline are all you need. Commit to working out and you will surely have a physique like this Brazilian beauty.
Matos isn’t the serious type. She is willing to do silly things to get a laugh. Alice is comfortable in her skin and has no problem showing it off. God bless Instagram.
When was the last time you saw someone this hot walking down the road? We’re sure many guys stopped and appreciated what they saw on this day. Alice Matos has a symmetrical physique with virtually no weaknesses.
Alice Matos is a diva and knows her fashion. Matos can pull off wearing anything with ease. She has transformed her fashion label Labellamafia from a small business to a growing brand in the fashion industry.
Alice Matos could easily be in the next Baywatch movie. We wish the Baywatch team lays an eye on this Brazilian beauty. Let Matos grace the beaches of California running in her red swimsuit.
Building a butt like Alice’s takes time, hard work and there are no shortcuts. You need to be willing to step out of your comfort zone to transform your body. Every workout, set and rep counts in this long journey.
Your workouts don’t have to be boring. If you think cardio and ab workouts are long and boring, take a friend along and do something fun. Keeping it interesting will help you stick to your goals.
When was the last time you had such an intense workout? Alice has a low body fat percentage, all thanks to high-intensity workouts like these. Switch up your training regularly to see results.
Matos is the brand ambassador for her company and features in sassy commercials like these. The Labellamafia merchandise has a new take on the gym apparel and is certainly creating waves of excitement amongst girls.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header and images courtesy of Instagram
Build Shredded Legs With This Dumbbell Workout
There can be many reasons why people don’t want to use a barbell. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. It is said compound movements with a barbell are the best way to build big legs.
This is complete BS! Your muscles have no idea if you’re using a barbell or dumbbells. All they know is if you have trained them to failure. You can completely eliminate barbells and other machines from your leg workouts and still build monster wheels.
1. Goblet Squats – 3 Sets 15 Reps
Goblet squats can be a life saver if you’re suffering from a back injury. This exercise forces you to keep your back straight and hence eliminates all the tension from it. Goblet squats target your quads and will leave you limping by the time you’re done with this exercise.
Stand with your feet slightly wider than shoulders width apart. Hold a dumbbell in front of your chest with both your hands. Perform a squat until your hams touch your calves. Keep your back straight, and head and chest up.
2. Dumbbell Lunges – 3 Sets 15 Reps On Each Leg
The range of motion is the key while performing this exercise. Most people make the mistake of placing their feet way too far apart or way too close to each other. Use weights with which you can complete 30 reps in one set.
Your front knee should not extend farther than your big toe and the quad of the second leg should be parallel to the calf of the front leg while you’re at the bottom of the movement. This is the optimal position to perform dumbbell lunges.
3. Dumbbell Romanian Deadlifts – 3 Sets 10 Reps
Dumbbell Romanian deadlifts are one of the best exercises to target your hams. Using dumbbells instead of a barbell will help you increase your range of motion. Barbells can limit your motion by making you follow a straight line of movement.
Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your quads. Most people complain about lower back recruitment while using a barbell, this problem is eliminated when you use dumbbells.
4. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg
Dumbbell step ups are a complete leg buster. This exercise will set your quads on fire. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise.
Stand while facing the platform with dumbbells at your sides. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Place your left foot on the platform as well. Step down with your left foot and repeat with the right leg.
5. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg
Dumbbell one-legged deadlifts are a unilateral exercise. Unilateral exercises are the ones which work one side of your body at a time. This can help with developing the muscles and strength on your weaker side.
One-legged deadlifts help with isolating the hamstring and establishing a mind-muscle connection. Hamstrings can be a hard muscle group to train and develop as you can’t see them in the mirror and hence it becomes harder to develop a connection with them.
Have you ever tried a dumbbells only leg workout?
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The Differences Between the Back Squat Vs. Front Squat Explained
Many tout the barbell back squat to be the king of all exercises and while the back squat does have a lot of benefits, so does its squat-brother, the barbell front squat. Both movements build strength and hypertrophy in your lower body — glutes, quads, and hamstrings —, although each one emphasizes more of your anterior (front) or posterior (back) muscles.
Depending on if you have lower back pain, are an athlete, new to the gym, or what your goal is will determine what movement you should focus on. This article will cover the form differences of each, what muscle they work, and which one to do.
What Muscles Do They Work?
The back squat and front squat both work your lower body muscles — glutes, hamstrings, and quads —; however, each one activates one more than the other.
Posterior Chain Vs. Anterior Chain
The back squat will work more of your posterior chain — glutes and hamstrings — while the front squat will engage more of your anterior chain — quadriceps. That’s because when you do a back squat you load the barbell behind your midline, and when you do a front squat, the load is placed in the front — where your quads sit.
How to Do the Back Squat
Place the height of the squat rack clips to a height that allows you to comfortably rest the barbell on your back and unrack the weight without having to squat down too low or get on your tippy-toes to lift the weight up — you should be in a quarter squat position. Grab the barbell with your hands, lift the weight, then slowly take a few steps back — this is your starting position. Now, squat down to make your legs form a 90-degree angle or slightly past that while keeping your torso upright, then extend up. Make sure that you stay back on your heels and keep your knees as stable as possible through the full range of motion.
Benefits
You can use more weight than most movements.
It works your posterior chain.
Easier to do for beginners than front squats.
How to Do the Front Squat
Place the height of the squat rack clips to a height that allows you to comfortably rest the barbell on your upper chest and unrack the weight without having to squat down too low or get on your tippy-toes to lift the weight up — you should be in a quarter squat position. Grab the barbell with your hands with a close grip and lift the weight up and take a couple of steps back to get into the starting position. Squat down to make your legs parallel with the ground — where your knees meet your thighs — or slightly past that, then lift the weight up. It’s important you keep your torso straight and don’t allow your knees to go over your toes during the eccentric (lengthening) and concentric (contraction) portions of the lift.
Benefits
Targets your anterior chain with a heavy load.
Healthier for your back than the back squat.
Differences Between the Back Squat and Front Squat
Each brother-squat has their distinct technique difference, as well as different benefits. Below, we’ll be covering those, so you get a better idea of which one would benefit you the most.
Barbell Positioning
The major difference between the front squat and back squat is where the barbell sits, of course. The barbell rests on the top of your back on the barbell squat while it rests on your upper chest for the front squat.
Wrist Mobility
With the front squat, you’ll need good wrist mobility to rest the barbell onto your upper chest. However, if the movement feels a bit uncomfortable, you can opt to cross your arms and grasp the barbell on each side while the barbell rests on your collar bone.
Total Strength
Overall, you’ll be able to use more weight with barbell squats than you will with front squats. That’s because it’s easier to lift a load on your back than it is on your chest since you’ll be activating your glutes and hamstrings more, which are stronger than your quads alone.
Knee and Back Health
The front squat places less stress on your spine and knees than the barbell squat does, so it’s healthier for your back. (1)
Similarities Between the Back Squat and Front Squat
Although the back squat and front squat are different, many parts of their movement and benefits are the same. Read on to learn their similarities.
Squat Form
Though both squat variations have their differences, the correct form of a standard squat applies to both. You’ll be in a shoulder-width stance and squat down to parallel or slightly past that. You’ll also keep your back straight and your torso upright while keeping your front knees behind your toes when you squat down. Also, both require you to keep your knees stable without valgus (knees caving in) or varus (knees pointing out).
Muscles Worked
Although the back squat and front squat split the emphasis each will place on your different lower body musculature, both barbell movements will engage all the muscles in your lower body.
When to Use Each
After learning the similarities and differences between both squats, deciding which one is right for you can still be confusing. Below, we’ve garnered a list to help make that choice a breeze.
Back Issues
If you have any back issues, it’s best to stick with front squats since you won’t be placing as much load on your spine.
Athletes
Athletes that require sprinting and jumping should focus more on back squats since your glutes and hamstrings are used more than your quadriceps during those movements. (2)
Beginners
Beginners should focus on back squats and get that form down before transitioning to front squats since it doesn’t require as much mobility.
Occupation
If you have a desk job, you’ll likely be quad dominant and be at an increased risk for tight glutes, which can lead to lower back pain; therefore, it’s recommended that you stick with back squats since it activates more of your glutes.
Strength and Power
For overall lower body strength and power, you’ll want to do back squats since you’ll be able to load the barbell with more weight.
Final Word
The barbell squat and front squat are both exceptional movements for building strength and hypertrophy in your lower body. The back squat will allow you to use more weight and focus more on your posterior chain, but the front squat is healthier for your back and will strengthen your quads more.
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References
Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, 33(10), 1058–1066. https://doi.org/10.1080/02640414.2014.984240
2. Myer, G. D., Kushner, A. M., Brent, J. L., Schoenfeld, B. J., Hugentobler, J., Lloyd, R. S., Vermeil, A., Chu, D. A., Harbin, J., & McGill, S. M. (2014). The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength and conditioning journal, 36(6), 4–27. https://doi.org/10.1519/SSC.0000000000000103
How The Kettlebell Bent Press Aids In Overhead Strength
Add this exercise into your workout routine and look to increase mobility, strength, and functional movements.
The kettlebell is a great fitness tool to really work multiple muscles in your body and is convenient in that it can be used at home or in the gym. But with so many kettlebell exercises, it can be challenging to choose the most effective ones for you. While programs exist for you to follow along with trainers, and kettlebell competitions on the rise, you need an exercise to really kickstart your gains to new heights and one that will allow you to lift big weight safely. The bent press has been around for a long time, but unfortunately, too many of us overlook this great bent press exercise.
The bent press is an old exercise, but one still very relevant today. Able to work virtually your whole body, the main benefit to this exercise is you will lift more weight than others and do so safely. While it can be challenging, it will be worth it for the results. Whether using a barbell, dumbbell, or kettlebell, the bent press is more than effective, but the kettlebell will offer great grip and easier movements, especially when putting the weight overhead with a press.
Let’s take a look at the this exercise and really see what this exercise can do for you. We’ll dive into what it is, the muscles worked, and the many benefits this exercise has to offer. Trust us, you won’t be disappointed with the results when the press is done safely and effectively.
What Is The Bent Press?
The bent press has a long history as an effective workout and can be used with a variety of workout tools like a kettlebell, barbell, or dumbbell. It is a misunderstood kettlebell exercise, and with so many kettlebell exercises or variations out there, it can be challenging to really identify which ones are the best. The bent press is a weight training exercise where the weight is brought from shoulder level to the weight overhead and a large amount of weight can be lifted when compared to other press exercises of similar caliber.
For the bent press’ ability to really target your muscles effectively and properly, this kettlebell exercise should not be overlooked. Effective for your core, as well as mainly your upper body, this is one challenge that once defeated, will prove to be great for your gains as well as things like mobility.
Muscles Worked With The Bent Press
What you will find with this movement is that this is a full body workout designed to really target all areas of your body including many muscle groups. While the main goal is not to target your lower body, the need to stay stable and balanced will require some engagement from those lower body muscles. This is where your core comes into play with this press. Those rock solid abdominal muscles will really work to maintain good balance and stability. Other important upper body muscles worked during this exercise include your biceps, triceps, traps, delts, forearms, and chest.
Benefits Of The Bent Press
Improve Overhead Strength
Lifting big weight overhead can be intimidating, especially for those bodybuilders just starting out. This will allow you to work your way up in weight so you are comfortable with lifting big overhead as you build muscle. As a great exercise to increase strength in a number of muscles, you will soon be lifting more than you thought possible all while doing so safely, either with a barbell or kettlebells with proper form to get you stronger with increased practice.
Promote Mobility, Especially Those Hips
Your hips are a critical point of contact for this lift and this movement will work to increase hip mobility since your body is under the kettlebell, requiring a bit of a twist, thus enhancing mobility. Since this exercise is demanding on your hips, you have no choice but to use them and the movement required will prove to be key in increasing hip mobility, as well as thoracic mobility for thoracic spine support (1).
Strengthen Your Stabilizers
With many muscles worked, the stabilizer and connecting muscles that are smaller and often overlooked will get work done. This will increase their strength and allow you to see great growth and support when it comes to other lifts. This is surprisingly demanding on muscles you may not really work, but the benefit is you finally target these muscles with a strict press with one arm whether you know it or not to increase other things like mobility as well.
Increase Trunk Stability
Since it is necessary that your core is engaged throughout, you will not only work your abdominal muscles, but also balance and stability while also getting stronger (2). Not only does this matter for this specific exercise, but also for big lifts, like the big three powerlifting lifts (bench press, squat, and deadlift) so you see those numbers you want to see most of out your training as you build muscle and increase focus.
How To Perform The Bent Press
Here are the steps to performing an effective exercise with this movement.
Start with your feet around shoulder width apart and hold a kettlebell by your shoulder. Lean towards the opposite side and slowly extend your arm as the kettlebell is held directly above you. As you do this, move your free hand down towards your foot. This next step is important for avoiding injury and proper form. You need to make sure the kettlebell is in line with your free arm. You will raise back up and repeat for your desired number of reps to continue with your training and lifts for maximum benefits.
Featured Kettlebells For The Bent Press
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Wrap Up
The kettlebell bent press is a great exercise designed to support strength, mobility, and functional movements and should not be overlooked as an effective kettlebell exercise. While kettlebells are on the rise, this exercise should be too and can prove to be worth your while when included in your workout routine. Check out this exercise today and really see what this exercise can do for you as you move towards bigger gains and able to promote a better routine.
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
Hrysomallis, Con (2009). “Hip Adductors’ Strength, Flexibility, and Injury Risk”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
How The Rowing Machine Can Boost Strength And Endurance
This exercise is not only for rowers and is a great boost to your overall performance.
The rowing machine often sits off to the side of the cardio machines in the gym waiting to be used. While many people are more comfortable with the treadmill, elliptical, or bike for their aerobic needs, the rowing machine is an amazing full body workout to boost endurance, strength, and your overall health. Switching your cardio to a variety of different machines utilizes different muscles and proves to be more effective for your training. It also makes doing cardio a little less boring.
Able to support both muscular strength and muscular endurance, the rowing machine is a staple exercise for competitive rowers during the off-season and a great cross train for other endurance athletes looking for a break from their own sport. Compared to other cardio workouts, the rowing machine is low-impact and recruits the majority of your muscles to propel you through the workout. Although a challenging exercise, once you nail down proper form you will be cruising along on this machine to increased muscle growth, endurance, and a toned physique.
A mix of both upper body and lower body muscles, the rowing machine works for your full body benefit. While working the chest, biceps, delts, and abs in the front, it will cover your lats, triceps, and upper back as well. As a push exercise, your quads, hamstrings, calves, and glutes will feel the burn to give your lower body a great workout.
Rowing classes have emerged the same way as spinning classes and with the benefits the rowing machine provides, it is no wonder this exercise has gained popularity among athletes and gym-goers alike.
Benefits Of The Rowing Machine
Burn Calories Efficiently
One of the best benefits is the ability to burn calories efficiently for your weight loss goals. With the ability to sustain a longer cardio session, and at an easier pace, you can still burn calories to see results, but using the rowing machine as a form of high-intensity interval training can be perfect for shorter endurance work with optimal calorie loss. Of course calorie burn depends on your level of exertion among other factors, but the rowing machine is a sure way to see progress with your weight loss goals without spending hours on a cardio machine (1).
Low-Impact Full Body Workout
The rowing machine uses over 85% of your muscles for a great full body workout. Mixed with upper body and lower body muscle groups, you will feel an overall burn. With your legs being the primary point of engagement for most of the stroke, it is a great way to build leg strength. As your upper body completes the stroke, you get that well-rounded burn all the way through. As a great exercise for active recovery, you control the movement and pace without adding increased strain on your joints.
Endurance and Conditioning
Aside from the benefits surrounding strength and muscle growth, the rowing machine is a phenomenal way to increase cardio and muscular endurance (2). As an exercise that really spikes your heart rate, you can keep it well within the limits of control while also pushing your cardiovascular limit. Aerobic exercise can boost mood and overall fitness and since your heart works harder to transport blood to the body, it can increase heart strength as well.
Posture Support
While this exercise looks like you would be hunched the entire time, it actually forces you to keep good posture to maximize the benefits (3). By requiring you to sit upright, you are straightening the spine and allowing for repeated practice in good posture. Transition that posture to everyday life and your confidence and stability will improve greatly.
Solid Alternative To Other Machines
This is just a good exercise to add with other machines to diversify you workouts and not deal with the monotony of a cardio exercise. Whether you are an athlete looking for a cross-training exercise, or a gym-goer looking for a unique alternative to the treadmill, the rowing machine can be a fun way to add to your overall health.
How To Use It
There are four parts to a rowing stroke that are important for the rowing machine. The finish position is when your legs are flat, back slightly back, and the handle is just below your chest. The recovery is the movement towards the front of the machine with your arms extended and your knees slowly rising up. The catch position is with your knees fully bent up, your body over your knees, and your handle close to the cage at the front of the machine. The drive is the movement pushing back towards the finish position where you started.
This movement will start at the finish. In a slightly laid back position with the handle at your chest, push your arms away from your body, hinge at the waist while keeping a flat back, and slowly start to slide up, bending your knees as you do. Your arms will be extended in front of you the whole movement up the slide and your back will be flat and slowly beginning to make its way closer to your knees. At the catch position, your chest will be close to your knees and the handle will be out in front you with your arms still extended. As you drive back, push through the footplate while keeping a flat back engaging your lats. Once your legs are fully extended down, bring the handle back to your chest ultimately ending at the finish position.
Wrap Up
The rowing machine can be intimidating. If you are unsure of form or how to use it, it may be one machine you shy away from. But the benefits of the rowing machine are great and you could be missing out on so much potential. As an amazing full body workout for strength and endurance, it is the ultimate exercise to save time, burn calories, and see great gains in the gym. As a low-impact exercise, it will keep you healthy and stable and won’t sacrifice your other hard work. Add this to your workouts as a great supplement to any other cardio exercise and you will so glad you did.
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
Slater, Gary J.; Rice, Anthony J.; Sharpe, Ken; Tanner, Rebecca; Jenkins, David; Gore, Christopher J.; Hahn, Allan G. (2005). “Impact of Acute Weight Loss and/or Thermal Stress on Rowing Ergometer Performance”. (source)
Gee, Thomas I; Olsen, Peter D.; Berger, Nicolas J.; Golby, Jim; Thompson, Kevin G. (2011). “Strength and Conditioning Practices in Rowing”. (source)
Vasile, Simona; Cools, Joris; De Raeve, Alexandra; Malengier, Benny; Deruyck, Frank (2019). “Effect of rowing posture on body measurements and skin- sportswear interface pressure and implications on garment fit”. (source)
Dynamic Stretching vs Static Stretching: When You Should Do Each
Is Stretching Worth Your Time?
Lifting weights and doing cardio are no-brainers two of the most effective ways to improve your health and fitness. When you walk into a gym, this is what you’ll find everyone doing. However, there’s another physical activity that many omit, although when you do it, it can greatly improve your workouts and reduce your risk of injury — dynamic stretching.
It’s probably pretty apparent that stretching can increase your flexibility, but it’s not something many gym-goers put time into. Furthermore, when lifters do take the time to include stretching into their plan, they don’t perform it the most effective way. Below, we’ll be diving into the most common forms of stretching, and when to do each.
Benefits of Stretching
Stretching has its benefits, but if you don’t stretch properly, it could end up being a waste of time, or worse, do more harm than good so keep reading until the end to learn how to implement an effective stretching plan. For now, we’ve put together a list below for the benefits you could receive if you stretch correctly.
Stretching Benefits
Increased range of motion (ROM)
Decrease chance of injury
Increased athletic performance
Types of Stretching
There are four types of stretching: active, passive, dynamic, and proprioceptive neuromuscular facilitation (PNF). Below, is a brief breakdown of each one.
Active – muscle lengthens and contracts while being stretched. E.g., flexing your ankle back and forth.
Passive – holding a pose. E.g. a distal hamstring stretch.
PNF – stretching that involves opposing resistance against a muscle. E.g., having a physical therapist push against your leg for 30 seconds while you push in the opposing direction while supine.
Dynamic – stretching that involves light movement. E.g., swinging your leg back-and-forth.
Dynamic, active, and passive stretching — static — are the three most utilized because PNF stretching requires a partner. Stretching is effective for improving your flexibility and rehabbing an injury, and all of these stretching techniques have their time and place, but when you should use each is what separates their effectiveness.
Dynamic Stretching Vs. Static Stretching
Up to this point, you now know not all stretching is the same. Some stretches involve movement to get your blood pumping and your muscles, tendons, and joints loose while others are static and held for a period. One isn’t necessarily better than the other, although it depends on the situation.
Dynamic Stretching
Dynamic stretching is stretching when you move. For example, arm circles to warm up your shoulders and leg swings to warm up your legs. Typically, you’ll see athletes performing these types of stretches before a game to help warm up.
In fact, a study found dynamic stretching improves athletes’ sprint performance. (1)
Static Stretching
Static stretching is holding a stretch without movement. For example a standing hamstring and quadricep stretch for a count of 30 seconds. If you ever see anyone stretching in a gym, this is usually what you’ll see.
When to Use Each
Although both forms of stretching have their advantages, each one is better for different events. Below, we’ll cover when it’s ideal to use dynamic or static stretching.
Dynamic Stretching
Dynamics stretching is best to perform before working out or a sporting event. That’s because it will help increase your athletic performance by warming up your muscles and increasing your mobility.
This 2019 study found dynamic stretching to be an effective mechanism for increasing ROM and reducing muscle stiffness. (2)
Static Stretching
You should save static stretching for after your workout or sport. Studies actually show that doing static stretching before a workout can lower your strength. (3) On the contrary, it can make you more flexible if you do it after any physical activity. Another benefit of doing static stretching after your workout is that your muscles are warmer, which means you’ll be able to stretch them out more.
Moreover, research has shown that stretching can reduce your muscles soreness after working out. (4)
What to Do Before and After a Workout
Warming up and stretching before and after completing a workout can be excellent for the health and safety of your body. You’ll just need to implement the correct warm-up protocol.
Before a workout, you should dynamic stretch and after a workout, you should static stretch, however, there are other things you can do to enhance their effects. To make things easy for you, we’ve created an order of the activities you should do before and after working out.
Light cardio. E.g., a light jog on a cardio machine for five minutes.
Dynamic stretching. E.g., arm swings.
Warm-up with light weight. E.g., using 50% of your workout weight your first set of bench press.
Workout.
Cooldown. E.g., a light walk for five minutes.
Static stretching. E.g., Standing quad stretch.
Warming up before your workout is important to get your body temperature up to increase your performance and reduce your chance of injury, (5) and active cooldowns are proven to improve your recovery process post-exercise. (6)
Final Word
Stretching has many potent benefits for your body, including preventing injury and increasing your ROM. Dynamic stretching and static stretching are the two of the most common types of stretches and knowing when to do each can positively affect your workouts. In general, you should start your workout with dynamic stretches and finish it with static stretching.
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References
Zmijewski, P., Lipinska, P., Czajkowska, A., Mróz, A., Kapuściński, P., & Mazurek, K. (2020). Acute Effects of a Static Vs. a Dynamic Stretching Warm-up on Repeated-Sprint Performance in Female Handball Players. Journal of human kinetics, 72, 161–172. https://doi.org/10.2478/hukin-2019-0043
Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y., & Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of sports science & medicine, 18(1), 13–20.
Gergley J. C. (2013). Acute effect of passive static stretching on lower-body strength in moderately trained men. Journal of strength and conditioning research, 27(4), 973–977. https://doi.org/10.1519/JSC.0b013e318260b7ce
Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of athletic training, 40(3), 218–220.
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Van Hooren, B., & Peake, J. M. (2018). Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports medicine (Auckland, N.Z.), 48(7), 1575–1595. https://doi.org/10.1007/s40279-018-0916-2