Tag: Training Tips
How to Perfect the Goblet Squat
The Ultimate Beginner Leg Exercise for Strength and Movement
The goblet squat is one of the best beginner exercises in existence and makes an effective choice for those who wish to learn how to squat effectively.
Learning how to goblet squat will have a positive impact on how you perform when it comes to heavier squatting exercises such as the barbell back and front squats.
In addition, it may also be used to facilitate changes in lower extremity strength & mobility as well as serve as a useful tool for cardio-based interval workouts.
This article will provide information on how to safely and effectively perform the goblet squat, review the associated benefits and provide a number of goblet squat variations and alternatives.
Goblet Squat Technique & Muscles Worked
The goblet squats primarily works the muscles of the legs, in particular, the quads, glutes, and calves. In addition, core muscles are recruited in order to maintain stability.
If you are new to resistance training or have never performed the goblet squats before, it is highly recommended that you start with a light weight and gradually work up to a heavier load.
Use the following 3 steps to help you perform the perfect goblet squats.
1) The Set-Up
When performing the goblet squats, the first thing that should be determined is your setup. If you can get this right, the rest of the exercise should become relatively straightforward.
Start by assuming a stance that is slightly wider than hip-width. Pick up the weight and pin it in tightly to the chest while ensuring that the elbows stay tucked in to the ribcage.
The way in which you hold the weight is dependant on the type of weight you are using – if using a dumbbell, hold both sides of the handle; if using a dumbbell, hold it vertically.
2) Squatting Down
Before you begin to lower yourself into the squat, push the chest up and squeeze the core muscles.
As you gradually lower, keep the elbows tucked so that they do not get in the way of the knees. In addition, ensure that the feet stay flat on the floor at all times.
If you find that the heels are lifting from the floor at the bottom of the squat, you are either dropping too far or need to spend some time improving your ankle mobility as poor ankle mobility can lead to excessive trunk lean (1).
3) Driving Up
After dropping down deeply, drive hard through your heels to bring the body back up to the starting position.
It is very important that the core remains braced and the chest lifted during this phase in order to facilitate stability and control.
3 Goblet Squat Benefits
This section will highlight 3 of the biggest benefits that the beginner will experience by regularly practicing the goblet squats.
1) Improved Strength
The goblet squat may be a simple resistance exercise to perform, however, for the beginner, simple exercises are ideal as they are easy to master and still provide the body with ample stress to bring about significant adaptations in strength (2).
2) Improved Mobility
Because the weight is held to the front, it is possible to sit deeply into the squat. The weight serves as a counterbalance which facilitates a better trunk position and often allows for a deep squat.
3) Establishing Movement
As touched on, the goblet squat is the perfect exercise for any beginner who would like to progress onto heavy barbell squats. Practicing the goblet squats regularly will allow for neural pathways to be established thus improving squatting efficiency (3).
Common Goblet Squat Errors
There are 3 common errors that are associated with the goblet squats and should be avoided as far as possible.
These errors will not only cause the movement to become inefficient but may also increase the risk of sustaining an injury.
1) Falling Forwards
The reason for pushing the chest up during the goblet squat is to keep your center of balance over your base of support (feet).
Failure to keep the chest high often leads to the center of balance moving forward and away from your base of support causing you to lean forward excessively and fall.
2) Falling Backwards
While less common than a forward lean, some individuals may find themselves falling backward rather than forwards.
It is possible that the problem originates from a lack of tightness in your lats (back). To rectify this, look to pin your elbows in even tighter to the rib cage before squatting.
3) Wobbling
The most common reason for wobbling during a goblet squat is a lack of core tension. Failure to keep the core engaged will have a detrimental impact on overall stability.
Therefore, focus on squeezing the muscles in your trunk during each and every rep. This should keep you much more stable and allow you to move safely and more efficiently.
Goblet Squat Variations
If you are looking to increase the challenge of the goblet squats, consider any of the following variations.
Goblet Squat with Overhead Press
This variation will work the upper extremities as well as the lower – specifically working the shoulder, back and core muscles.
The exercise involves completing a standard goblet squats and then moving straight into an overhead press as you reach the top phase of the squat.
If you are running short of time, incorporating an overhead press at the top of the squat can be useful. It may also be an effective cardiovascular exercise and can easily be incorporated into a HIIT circuit.
For the press, it is possible to use both arms or to alternate arms with each rep.
The unilateral (one arm) version can be a useful tool for determining if one side is stronger than the other.
In addition, the unilateral press places a greater demand on the core as it must engage to keep the body upright and prevent any rotation from occurring.
Goblet Squat with Resistance Band
To increase the stress placed on the leg muscles, use a resistance band, placing it either around the tops of the ankles or knees.
Doing so will make the exercise very challenging as you must now resist the resistance band as it pulls your shins or knees inwards.
The goblet squats with resistance band is highly effective for strengthening the glute and quad muscles.
For the lifter who is struggling to keep the knees out during the squat, this method is highly recommended as the exercise forces the lifter to push the knees wide and activate key squatting muscles (4).
Double Kettlebell Front Squat
The double kettlebell front squat is probably the most challenging variation of the goblet squats as it doubles the load and requires precise technique.
Therefore, exercise caution and be absolutely sure that your technique is solid before progressing onto this variation. As when learning the goblet squat, start light and build up to heavier loads.
To perform this variation, start with the two kettlebells in the front rack position. This is where the elbows are lifted slightly to allow the load to comfortably rest on the arms.
When assuming this position, ensure that the handles of the kettlebells are held beside each other and are in close proximity to your chin. This should allow the weight to sit comfortably on the forearms.
Once in a solid front rack position, begin squatting ensuring that the elbows are kept up and the core is braced throughout.
Because of the position of the weight, this goblet squat variation is highly challenging on the core as it must work to keep the trunk upright and maintain stability.
Tempo, Pause and Pulse Squats
The most obvious way of making the goblet squats more challenging is to add more weight. however, if you only have access to one weight this can be a problem.
There are other ways that you can increase the intensity and challenge of the goblet squats without increasing the weight.
The first thing that you can manipulate is the tempo of the goblet squats. Start by slowing down the descent so that it takes 3-5 seconds to reach the bottom of the squat.
It may also be worthwhile to add a pause in at the bottom of the squat. For this method, descend as normal until you reach the bottom, hold this position for a couple of seconds before driving up.
You may even want to add in additional pauses at multiple stages as you drop and rise through the squat.
The final method that you may wish to consider is pulse squats. To perform pulse squats, firstly drop down deeply. From the bottom position, push up slightly and then drop down again.
Repeat this rising and dropping 5-10 times before driving all the way back up to standing. Keep the chest lifted throughout to ensure that you do not allow the back to round.
Final Word
For those who wish to progress on to heavy barbell squats, it is recommended to start with the goblet squats as it will allow you to learn the movement patterns for the squat and establish a base level of strength.
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:
1 – Fuglsang, Emil I.; Telling, Anders S.; Sørensen, Henrik (2017-11). “Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat”. Journal of Strength and Conditioning Research. 31 (11): 3024–3033. doi:10.1519/JSC.0000000000001872. ISSN 1533-4287. PMID 28301442.
2 – Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. BioMed Research International. 2013. doi:10.1155/2013/615901. ISSN 2314-6133. PMC 3780552. PMID 24083231.
3 – Sale, D. G. (1988-10). “Neural adaptation to resistance training”. Medicine and Science in Sports and Exercise. 20 (5 Suppl): S135–145. doi:10.1249/00005768-198810001-00009. ISSN 0195-9131. PMID 3057313.
4 – Foley, Ryan C.A.; Bulbrook, Brittany D.; Button, Duane C.; Holmes, Michael W.R. (2017-8). “EFFECTS OF A BAND LOOP ON LOWER EXTREMITY MUSCLE ACTIVITY AND KINEMATICS DURING THE BARBELL SQUAT”. International Journal of Sports Physical Therapy. 12 (4): 550–559. ISSN 2159-2896. PMC 5534145. PMID 28900561.
How to Stay Fit While Traveling
Traveling for work or vacation is common, especially pre-pandemic. Now that you may be traveling again, you may be wondering how to stay fit while traveling.
When you travel, finding the right workout routine and eating healthy can be challenging. If you aren’t careful, you may forgo working out altogether and eat foods that may not align with your fitness goals.
However, in this article are guidelines, workout routines, and nutrition tips on how to stay fit while traveling, so that you can reach your goals and stay in shape year-round.
Workout Routines
You don’t necessarily need a gym to get an effective workout in. Below, are other options such as bodyweight workouts and resistance band workouts.
Bodyweight Workouts
At the very least you have access to your body weight when it comes to traveling and finding the equipment and time for working out. Using your body weight is simple, easy, and free. All you need is enough room in your Airbnb, a hotel, or the great outdoors.
This study found that bodyweight training is enough to substantially increase your lower body strength. (1)
Below, is a sample bodyweight workout plan to give a go while traveling.
Sample Bodyweight Workout
Pike push-ups 3 sets x max reps
Close-grip push-ups 3 set x max reps
Superman 2 sets x 10 reps
Dips 2 sets x max reps
Pistol squats/Assisted pistol squats 3 sets x 10 reps
V-ups 3 sets x 10 reps
Front plank 3 sets x 1 min.
Resistance Bands
Getting some resistance bands can be a lifesaver when it comes to staying in shape while on the road. They’re cheap, portable, and are easy to set up from anywhere. You can do them right from your hotel room.
They also allow you to add some resistance to your workouts that bodyweight exercises can’t (besides your body weight).
This 2019 study showed that resistance band training has similar improvements on your body composition as weight lifting. (2)
Below, is a sample resistance band workout routine to try.
Sample Resistance Band Workout
Resistance band squats 3 sets x 10 reps
Resistance band chest press 3 sets x 10 reps
Resistance band bent-over rows 3 sets x 10 reps
Resistance band shoulder press 3 sets x 10
Resistance band lateral raises 2 sets x 12 reps
Resistance band biceps curls 2 sets x 12 reps
Hotel Gyms
If you’re lucky, you may have access to a hotel gym while you’re traveling. However, not every hotel gym is the same and most will likely lack all the weight and machines you’re used to to get an effective workout in. The good news is that almost all hotel gyms will have access to at least some dumbbells, even if they’re light, and a bench. With that being said, it’s recommended that you do a dumbbell workout if you’re able to have the luxury of having a hotel gym.
Below, is a sample dumbbell workout routine you can do.
Sample Dumbbell Full-body Workout Plan
Walking
In my opinion, walking is the most underutilized physical activity you can do. It gets your heart pumping, burns calories, and is an effortless way to get moving to stay in shape.
A lot of people think that just because walking is easy that it’s not effective. Well, contrary to that belief, walking is still a great form of exercise and actually, it can be a good way to practice active recovery — allowing your body to recover from workouts while still engaging in physical activity. Furthermore, walking helps preserve lean muscle mass since it’s less intense than other forms of cardio.
So make sure you’re walking as often as possible when you’re traveling! Even if it’s just to the nearest (healthy, hopefully) restaurant. All that walking adds up and will go a long way in making sure you maintain your physical fitness levels until you get back in town. (3)
Cardio
As far as cardio goes, besides walking you can go jogging or use any cardio machine your hotel may or may not have access to. But there’s a shorter and possibly more effective way of doing cardio on the road, aka high-intensity interval training (HIIT) workouts. Short and effective HIIT cardio workouts help maintain your physique when you’re busy and limited on time. (4)
Doing some cardio is always beneficial since it’s great for your cardiovascular health and burns calories, however, you’ll want to mainly stick to trying to find the time and equipment if you can to do resistance training to really keep you in shape and maintain your muscle mass while you’re away from home.
Nutrition
Aside from catering to your workout needs, making sure you watch your diet is equally important as well. You likely won’t have access to the same foods you’re used to eating, and eating healthier can be much more challenging, especially if you’re used to eating the same meals to hit your nutritional goals — calories, protein, fats, and carbohydrates. There are some tricks and hacks you can do though to limit eating poorly and being too far off from your nutritional targets.
Watch Your Calories
First and foremost, portion control how much you eat (even if you’re pigging out on foods you didn’t plan on eating). How many calories you eat will be the most important factor in making sure you can ward off gaining weight and fat while you’re traveling.
Focus on Protein
Secondly, try to focus on protein-dense foods. If you can, eat as many meals with meat as you can. If not, get some protein bars and protein shakes. These are quick and easy to consume and are often easy to find no matter where you’re at.
Intermittent Fasting
Another secret hack that you can utilize while traveling is fasting. Fasting has an array of benefits, but it’s especially useful when you’re on the road. That’s because you won’t have to constantly meal prep and worry about what to eat and how much to eat. Instead, you’ll only need to eat 1-2 meals a day, with maybe a light snack or two.
The main culprit to weight loss is burning more calories than you consume and fasting makes eating fewer calories much easier since you’ll be restricting when you eat. (5)
Conclusion
If you travel a lot for work or pleasure, then working out and eating right may be troublesome for you. However, there are ways to make fitness a part of your schedule no matter where you’re traveling or where you’re staying. Through the use of your own body weight, resistance bands, dumbbells, and intermittent fasting, you can stay fit while traveling.
Follow the tips and guidelines laid out in this article and staying fit while traveling will be as if you aren’t traveling at all.
Do you travel often? If so, how do you prepare yourself to stay fit while traveling? Let us know and follow us on Instagram, Facebook, and Twitter.
References
1 – Yamauchi, J., Nakayama, S., & Ishii, N. (2009). Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals. Geriatrics & gerontology international, 9(3), 262–269. https://doi.org/10.1111/j.1447-0594.2009.00530.x
2 – Lopes, J., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. https://doi.org/10.1177/2050312119831116
3 – Rippe, J. M., Ward, A., Porcari, J. P., & Freedson, P. S. (1988). Walking for health and fitness. JAMA, 259(18), 2720–2724.
4 – Nicolò, A., & Girardi, M. (2016). The physiology of interval training: a new target to HIIT. The Journal of physiology, 594(24), 7169–7170. https://doi.org/10.1113/JP273466
5 – Rynders, C. A., Thomas, E. A., Zaman, A., Pan, Z., Catenacci, V. A., & Melanson, E. L. (2019). Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients, 11(10), 2442. https://doi.org/10.3390/nu11102442
Best Barbell Workouts For Versatility & Optimal Growth
Barbells are perfect for enhancing exercise performance and aiding in competition and serve as a versatile and effective piece of exercise equipment for great gains.
Barbells can be seriously effective when looking to enhance strength and performance and can be used for a variety of exercises to offer great benefits to keep you healthy and fit. While we often associate barbells as tools for those big lifts, there are many isolated exercises that simply use the barbell. When looking to build a stellar home gym, consider looking into barbells in order to effectively maximize all of your gains and really add diversity to your at home workouts.
Barbells can help build functional strength for people looking to gain muscle mass while also enhancing overall strength. A good, quality barbell workout can tear down muscle in order to rebuild that muscle tissue in a safer, more effective manner. This is where a good protein supplement would come into play, for they can pump you with vital nutrients like BCAAs to stimulate protein synthesis and aid in that much needed recovery and recuperation.
Unlike some more complicated equipment that requires some tutorial which you just don’t have time for, barbells are easy to use, versatile by nature, and can really work to perfect lifting techniques so you can tackle any of those big lifts, like the big three powerlifting exercises being the squat, bench press, and deadlift. The ability to add more resistance can increase time under tension and lead to deeper muscles being worked that often times get overlooked, seriously enhancing all aspects of your growth and maximizing total performance. This makes the barbell worthwhile for all your bodybuilding goals.
The benefits of barbell training should not be overlooked and these top barbell workouts will surely convince you to incorporate barbells into your training, if you don’t already. Let’s dive more into barbells and see what all this hype is about.
Benefits Of Barbell Training
Barbells are great for offering full body workouts to see enhanced growth and size, while also aiding in functional movements and working to improve range of motion, flexibility, and ultimately, more solid mobility. Mobility comes from both flexibility and stability, also referred to as strength, and is important for all sorts of athletic performance as you look to advance in your goals (1). Since barbells work to really improve mobility, barbell training has become a great way to get the edge up on all your competitors.
The benefits of barbell training include:
Versatility: With the ability to build both strength and cardio, barbells offer just the right amount of weight to work your muscles to increase mass and size, while also allowing more quicker movements to be performed without a serious overload.
Improve athletic performance: A great full body workout, any exercise performed with a barbell will work to promote better training and competitive performance. Barbells are perfect for building better mind muscle connection in efforts to work on technique and better muscular focus (2).
Convenient: Barbell training allows you to perform an entire workout by simply using one piece of equipment. Instead of constant changes to prolong your workout, barbell training can be quick and convenient, while also still very effective.
Promote better cognitive function: Barbell training, like most all training, can really work to boost your confidence and mood in knowing you are bettering yourself and seeing great gains (3). Other benefits like productivity and better sleeping habits also come from barbell training.
Top Barbell Workouts For Maximum Growth
Landmine Rainbow
The landmine rainbow is a great core exercise to really fire up those abs and start to see that shredded physique. Through various twists and turns, you work your core by moving your arms in an arc while maintaining good form through your spine.
How to: Place one end of the barbell on the ground, preferably in a stand for added support. Hold the other end at around eye-level and twist the barbell with your arms, keeping your body as straight as possible. Alternate sides and perform for desired number of reps.
Zercher Squat
The Zercher squat may look similar to a front squat but the grip and bar placement are different, really working to target your core as well. It is important to stay as tall as possible to avoid any unwanted pain and injury.
How to: Place the bar in the pit of your elbow and maintain a solid core. With your feet spread slightly at around shoulder width apart, drive down into a squat, keeping a neutral spine. Push through your heels and return to the top.
Overhead Press
The overhead press is a mean shoulder workout to really round out your upper body. This will not only increase shoulder strength but also helps maintain proper muscular balance. This can be done seated or standing (4).
How to: Place your hands slightly more than shoulder width apart on the bar. With the bar at ear-level, drive it over your head, extending your arms. Gently lower back down and repeat for your desired number of reps.
Upright Row
The upright row is great for shoulders and traps while also engaging your biceps and back. This is a great exercise for toning and getting those mountains for traps that you’d love to have. Feel free to add weight as well if you’re comfortable.
How to: Using an overhand grip, place your hands at around shoulder width apart. With the bar close to your body, raise your elbows so they are parallel to the ground and the bar at about chin height. With a controlled motion, lower back down to the starting position.
Wrap Up
Barbell training is a great way to see awesome growth in your muscles while also aiding in functional movements to support any big lifts, complex exercises, or competitive performance. The perfect at home tool for training, barbells are convenient, versatile, and affordable, making this a much sought after piece of workout equipment. Check out barbells and the benefits they can offer you and really work to see that desired growth really come to life.
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
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Lucero, Rhys AJ.; Fry, Andrew C.; LeRoux, Christopher D. (2019). “Relationships between barbell squat strength and weightlifting performance”. (source)
Cassilhas, Ricardo C.; Viana, Valter A. R.; Grassmann, Viviane; et al. (2007). “The Impact of Resistance Exercise on the Cognitive Function of the Elderly”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
High Bar Vs. Low Bar Squat: Which One Is More Effective For Training?
These two squatting techniques are used by athletes for gains, but each provides different movement mechanics and the transfer of forces to get work done.
Squats are an exercise that anyone of all levels can enjoy from beginners, to those more intermediate, all the up to more experienced lifters. As a great lower body exercise, squats are perfect for seeing serious growth in your legs while also benefiting explosive power and that added level of dynamic movement to aid in any workout, training session, or competitive performance. With many variations of squats and a host of equipment to use, back squats are especially great for enhancing those gains.
The importance of good technique is something to take note of in order to both maximize strength and size while also preventing any unwanted injury that may put you out of your training cycle. Knowing the difference between a high bar squat and low bar squat is something to really take note of because while they will both help with squatting form for optimal growth, they differ in their respective movement mechanics and the transfer of forces done during the exercise.
As a slight side note, when it comes to squatting, balance and stability are more than important, especially considering the amount of weight put on your back. Being able to maintain a good, solid posture will allow you to push yourself to new heights and really enhance all aspects of your lift. By combining flexibility with stability, also referred to as strength, you really get the chance to increase overall mobility and work to enhance your range of motion (1). The benefits of squats is that you are actively working on this while also promoting it for your overall physical health.
The differences in the high bar versus low bar squat lie in the foot placement, hips, chest angle, and hand placement and vary slightly to target different muscles and movements. Let’s dive into these differences and see which squat is most effective when it comes to your training and performance.
What Is A High Bar Squat?
The high bar squat is where the bar is placed high on your upper back, typically on the trapezius muscle that goes across the top of the shoulders. Your hands are placed wider towards the plates and your feet are around shoulder width apart. Since the bar is placed higher on your back, it is important to stay over the midfoot as much as possible and your back may be slightly straighter than with a low bar squat.
Benefits Of A High Bar Squat
This is seen as the traditional way of squatting and puts you more in that conventional athletic stance. A high bar squat will really work your quads and you will start to see great growth and strength adding more explosive power and a more solid stance when it comes to other activity (2). Placing less stress on your back allows for more balance and your ankles will develop more mobility in order to keep you upright, especially since your upper body is more straight than a low bar squat.
What About A Low Bar Squat?
A low bar squat is where the bar is placed on the upper back as well, but lower than the high bar squat. This would typically rest on your posterior deltoid as opposed to the top of your shoulders. Your hands will be slightly closer together and your feet shoulder width apart, although they will splay out slightly as opposed to keeping your toes directly in front of you. With the bar slightly lower on your back, you will have a slightly more forward lean to maintain a more solid form.
Benefits Of A Lower Bar Squat
Low bar squats are used for a couple of reasons, but the main ones being moving more weight and increasing the load on your back to really see solid development. Since your hips are forced to move back, you can load more on your back and will be able to absorb and produce better force (3). It is slightly easier to lift more weight and is great for developing strength. This style of squatting can really develop the glutes, hamstrings, and back extensors since they require more activation than the quads.
Which Placement Is More Effective?
Each of these squatting placements have their respective benefits and it all comes down to your performance goals and what you are looking to achieve from each. If you seek strength, maybe look more towards the low bar squat since you can add more weight onto that bar and really feel the effects of an increased load. For hamstring, glute, and back growth, a low bar squat may be just what you need to increase that one rep max or just build up sheer strength.
The high bar squat will translate over nicely into other power exercises and can really work on that quad growth. Knowing just what to do when it comes to supporting lower body building is great and the high bar squat will see a more traditional squat to aid in your athletic stance regardless of your respective sport. It is ultimately up to you, your goals, and your comfort level when it comes to squatting. With so much of the weight on your back, without the proper strength and form, that load can lead to unwanted pain and injury. Knowing your limits is key but being able to push those limits is equally as important.
Wrap Up
Squatting is an essential exercise for lifters and athletes of all kind to not only see growth, but also aid in functional movements that can really increase our work capacity. The high bar squat versus the low bar squat are two placements that may differ in movement and a transfer of force but can also be more than beneficial when it comes to lower body gains. Decide on what your goals are and really work to see a huge change in strength and power with these two squatting techniques.
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
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Glassbrook, Daniel J.; Brown, Scott R.; Helms, Eric R.; Duncan, Scott; Storey, Adam G. (2019). “The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis”. (source)
Murawa, Michal; Fryzowicz, Anna; Kabacinski, Jaroslaw; Jurga, Jakub; Gorwa, Joanna; Galli, Manuela; Zago, Matteo (2020). “Muscle activation varies between high-bar and low-bar back squat”. (source)
The 4-Step Process For Treating Common Gym Injuries
How to Treat Common Gym InjuriesA tweak here and there in the gym is common amongst regular gym-goers or newbies. The human body is fragile and gym injuries are bound to happen at some point or another. Sometimes this may prevent you from pushing yourself to your fullest capability, or you’re afraid if you injure yourself you’ll lose all your progress.
Don’t panic though! There’s a healing methodology that is effective in treating minor gym-related injuries to get you back to hitting personal records (PRs) and coming one step closer to your dream physique.
If you’ve recently had a tweak, sprain, or strain in the gym or want to know what to do in case that happens, below covers the acronym, RICE (rest, ice compression, elevation), which is used to treat various injuries.
R.I.C.E.
R.I.C.E. is a common methodology used for treating diverse sprains and strains. It stands for rest, ice, compression, and elevation. Below, you’ll learn how to follow each approach to get you back to hitting PRs.
Rest
As it sounds, the first step in the RICE process to begin the healing of your injury is to rest your injured area. To do this, simply avoid using the muscle that you injured at all costs. In general, you’ll want to rest your entire body as well to speed up the healing process. Make sure you don’t put any weight on your injury.
Resting your injured area is especially vital during the first two days after the injury. Any activity, especially to the injured muscle, can delay your body’s ability to heal it, or worse, exacerbate it. So if there’s ever a time to take a rest day, now’s the time if you’ve injured yourself!
Ice
For the first 24-48 hours after you’ve injured yourself, you’ll want to ice the injured area for 10-20 minutes every couple of hours. This will reduce pain and swelling by allowing more blood flow to the injured area. (1)
To do this, apply an ice pack covered in a towel (to reduce frostbite and irritating your skin).
*Tip: if you don’t have an ice pack use a frozen bag of vegetables. These easily form into the shape of your muscle to fully ice your injured area. After about 48 hours, you can begin alternating icing and heating your injured area.
Compression
Compressing your injured area is important to prevent swelling. You’ll use an elastic bandage to wrap around your injury. You want the compression to be tight enough to be effective but not tight enough that it interrupts blood flow. If you feel any numbness, tingling, or your skin turns blue or feels cold, that means the bandage is too tight, and you’ll need to loosen it.
Elevation
The final step in the RICE method of treating injuries is to elevate your injured area above your heart rate. This will help you reduce any pain, throbbing, and swelling. For example, if you have a sprained ankle, you’ll lie supine (on your back) on a couch, and prop your ankle and leg comfortably on a pillow at an incline.
*Tip: Taking a pain reliever such as acetaminophen (Ibuprofen, e.g. Advil) or nonsteroidal anti-inflammatory drugs (NSAIDs) (Naproxen, e.g. Naprosyn) can help reduce pain as well until your injury is fully recovered.
Common Gym-Related Injuries
When you’re in the gym, there are certain injuries that are common to happen likely at least some point in your weightlifting career. You’re only human after all. Below, is a list of common gym-related injuries.
Muscle sprain – pecs, lats, quads, hamstrings
Sprained ankle
Shoulder injury
Knee injuries
Shin splint
Tendinitis
Wrist pain or dislocation
When Can You Use the RICE Method?
Anytime you have a soft tissue injury, such as an injury to your muscle, tendon, or ligament, you’ll practice RICE.
Soft tissue injuries are musculoskeletal injuries, including sprains, strains, and contusions (bruises) which RICE has been shown to be very effective for. However, if you’ve broken a bone or have a serious injury, you’ll need to see a doctor since often medication, surgery, or physical therapy may be required.
How Long Does an Injury Take to Heal?
Depending on the injury will determine how long injuries take to heal; some muscles will take longer to heal than others. A minor sprain or strain can feel almost fully healed after two weeks, however, you may want to avoid running or strenuous activities for up to 8 weeks to decrease your chances of further damaging the injury.
Below, you’ll find a general timeline of common gym injuries to follow to determine how long each injury may take to heal.
Moderate ankle sprains – 3-4 weeks
Severe ankle sprains – 3-6 months
Wrist sprain – 2-10 weeks
Mild muscle strain – 3-6 weeks
Severe muscle strain – several months
Mild hamstring strain – 3-8 weeks
Severe hamstring strain – 3 months
Mild pulled chest muscle (strain) – 2-3 weeks
Severe chest muscle tear (strain) – several months
In general, sprains will take longer to heal than strains since sprains are injuries to your ligaments. Although there is no exact amount of time it will take for each injury to heal since each injury is different and everyone’s body differs.
What Causes Sprains and Strains?
Sprains happen when you overextend or tear a ligament while severely stressing a joint. For example, if you’re doing dumbbell jumping squats and land awkwardly.
Strains occur when you suddenly or unexpectedly tear your muscle from injuries or trauma, including not warming up before physical activity, poor flexibility, and overtraining. For example, if you’re doing barbell bench press and used the most weight you’re capable of using without a proper warm-up. Chronic strains can also occur from repetitive movements, such as rowing, tennis, and golf.
Preventing Injury
Light Cardio
Now, even though getting injured in the gym is common, you can take preventative measures to reduce your risk of getting injured. For one, partaking in a proper warm-up will drastically reduce your chances of getting injured. Warming up your muscle’s body temperature primes them for the workout, meaning an increased workout performance because if your muscles temperature is increased, the less likely you are to get injured. That’s why you see athletes warm up before playing their sport.
The best way to increase your body temperature before working out in the gym is to hop on the treadmill, elliptical machine, or recumbent bike for 5-10 minutes. You’ll keep the intensity low. Don’t go overboard on trying to get a cardio workout in, or you’ll just decrease your workout performance for your actual workout.
Warm-up Sets
Secondly, getting a couple of warm-up sets on the first exercise of the muscle group you’re working with will prevent injury as well. That’s because you’ll be warming up your muscles for the movement and the rest of the workout you’re doing. This will also allow you to use heavier weight during your “real” sets since you’re prepping your body for the movements. (2)
Making sure you’re hydrated is also important to prevent injury in the gym or while playing a sport. So make sure you’re drinking plenty of water and getting in electrolytes. (3)
Cooling Down
Allowing your body to cool down after working out is imperative to return to homeostasis. This will ensure you don’t have illnesses or faint when you’re ready to carry on with your day.
Stretching
Stretching will increase your range of motion (ROM), which will decrease your chances of injury since you’ll be more mobile for exercises. The ideal time to static stretch — holding a stretch for a period — is after a workout and cooling down though. Plus, it’s best to stretch your muscles after working since your muscles will be more elastic.
Stretch for at least 5 minutes and hold each stretch for 20-30 seconds for the best results.
Conclusion
Getting injured in the gym is common amongst all levels. Whether you’re an advanced athlete or a newbie, injuries can happen to all of us. If you have a minor sprain or strain, which are fairly common when working out, following the RICE injury treatment method may help you recover faster, reduce your chances of exacerbating your injury, and reduce pain.
Have you ever injured yourself in the gym before? If so, let us know what happened and follow us on Instagram, Facebook, and Twitter.
References
1 – Mac Auley D. C. (2001). Ice therapy: how good is the evidence?. International journal of sports medicine, 22(5), 379–384. https://doi.org/10.1055/s-2001-15656
2 – Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3 Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis, Journal of Strength and Conditioning Research: January 2010 – Volume 24 – Issue 1 – p 140-148 doi: 10.1519/JSC.0b013e3181c643a0
3 – Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance. Nutrition (Burbank, Los Angeles County, Calif.), 20(7-8), 651–656. https://doi.org/10.1016/j.nut.2004.04.011
5 Ways To Progress in the Gym Without Lifting Heavier Weights
5 Ways To Build Muscle While Lifting Moderate Weights
Contrary to popular belief, you can build muscle and progress towards your goals by lifting a moderate amount of weight. You don’t need to lift as much as a powerlifter to build muscle mass.
You should gravitate towards using moderate weights if you want to remain injury free. Using heavier weights can put a lot of stress on your joints and muscles which increases the probability of an injury while training.
Determine What is “Heavy” For You
Every individual has varying levels of strengths so it’s important you know how heavy is “heavy” for you. A good way to find out challenging weights is to test your one rep maximum or 1RM.
It’s recommended that you warm-up and ask someone for a spot if you’re attempting a 1RM, especially if you’re a beginner. Once you know your 1RM, you should be using anywhere between 50-75% of your 1RM for your moderate weight training.
Use a Higher Rep Range
Since you’ll not be challenging your body with heavier weights, you need to make up for it by increasing the number of repetitions. While using moderate weights target anywhere between 12-15 repetitions on every exercise.
Performing higher repetitions puts your body in the state of hypertrophy. Muscle hypertrophy is the growth and increase of the size of muscle cells resulting from performing a higher rep range. Muscle hypertrophy can result in an increase in muscle size and fat burn as it recruits your cardiovascular system.
Use Advanced Training Techniques
You need to constantly challenge your muscles if you want them to grow. Using advanced training techniques like supersets, drop sets, intra-set stretching, etc. is a great way of shocking your muscles into growing.
There are many types of advanced training techniques so you can try a different one each day of the week. It’s also important to switch up your training program so your body doesn’t get comfortable with your workouts.
Fix Your Diet
Diet is a major aspect of building muscle. If your diet is not on point, you won’t be gaining muscle mass no matter how hard you train. A small change in your diet can spark muscle growth when you’ve hit a plateau and you’re blaming your workouts for it.
When you’re working for a goal physique, it’s important that you count your calories and macros. While counting calories isn’t the most convenient of things, it can make all the difference in your progress.
Focus on Recovery
Your body undergoes changes when you’re asleep. You break muscle while you’re in the gym and gain muscle mass when you’re resting. You need at least 7-8 hours of sleep every night to recover optimally.
You should give enough time to your muscles to recuperate before you train them again. A general rule of thumb is to wait for three days before training the same muscle group again. You should also explore using supplements to help you with your recovery.
Header image courtesy of Envato Elements
How often do you attempt PRs in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Warmup Exercises You Should Do Before A Workout
These Are The Best Warmup Exercises You Should Do Before A Workout
Warmups before a workout are like foreplay before sex. While you can skip the foreplay and go for sex right away, it won’t be as pleasurable. You certainly wouldn’t want to miss out on the fun because you didn’t put in 5-10 minutes of work before a workout.
Warming up before a workout pumps blood into your muscles and lubricates your joints. This can help you lift more weights while minimizing the chances of an injury. For most people, warming up consists of a couple of arm rotations and standing toe touches.
These warmup exercises are great if you do them on waking up in the morning but they aren’t going to do much for you if your workouts consist of deadlifts and T-bar rows. Your warmups should be adjusted as per your workouts.
1. Pull-Ups – 50 Reps
Pull-ups are one of the best warmups you can do before any upper body workout. Performing pull-ups will pump blood into your upper body and get you ready for your workout. There is no fixed number of sets you need to complete these 50 reps in.
If you are comfortable performing pull-ups, complete the 50 reps in three sets. If you’re a beginner and can’t perform pull-ups, use an assisted pull-up machine if you have an access to it or use a spotter.
2. Supine Knee Cross – 20 Reps (10 Reps on Each Leg)
Your lower back is highly prone to injuries. If you have a stiff back or are sore from a previous workout, you should put in a few minutes to loosen up your lower back. The supine knee cross helps in warming up your lower back, glutes, hams, and quads.
Lie down on a mat facing the roof. Stretch out your arms and keep your shoulders pinned to the floor. Bend your right knee, move it across your body and try touching the floor without lifting your right shoulder off the ground. Repeat it for the left leg.
3. Surya Namaskar – 10 Reps
Surya Namaskar is the ultimate full body warmup exercise. You can perform this exercise before any workout. Surya Namaskar (meaning: sun salutation) is made famous by the Yoga gurus and it promotes a healthy body and mind.
Surya Namaskar is a 12-step exercise which will get you ready for your workout. Performing this exercise will work every single muscle in your body. The 12-steps make one rep, perform 10 reps of Surya Namaskar without resting in between reps.
4. Prone Chest Opener – 10 Reps (5 reps on Each Side)
Most people warm up on the bench press on their chest day. The bench press doesn’t warm up your shoulder flexors. You should be performing the prone chest opener and a set of light rotator flexors exercises using one pound dumbbells on your chest and shoulder day.
For the prone chest opener, lie facedown with your arms outstretched while keeping the arms in line with your shoulders. Lift your left arm and shift your weight to the right side. Allow your left hip to come up as you raise your left leg and sweep it over the right leg to touch the floor.
How long do your warmups last? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Lose Stubborn Belly Fat For A Desired Physique
This is how to get rid of stubborn belly fat so you can be comfortable and confident with a shredded aesthetic.
Most people get a gym membership to lose weight and get in shape but stubborn belly fat is certainly something that is much harder to lose than with a simple gym membership. It takes constant work, continued dedication, and knowing just how to get rid of stubborn belly fat in a safe and effective way so as to not hurt your lifestyle or overall goals. Belly fat can be very stubborn and might take some serious work ethic to lose. Don’t fool yourself into thinking love handles are cute. Anyone who says they are is lying and while the sentiment of keeping your confidence up is there, why not try and give yourself the best chance at seeing the weight loss you know you deserve by looking into ways on how to lose stubborn belly fat. Trust us, we know it’s hard, but it’s absolutely possible.
There is no such thing as “spot reduction” and you can’t expect to lose the fat around your midriff with a few crunches. If you have been trying to lose your stubborn belly fat but have not been successful, this article is what you need. Taking that leap and finding out just how to get rid of stubborn belly fat is important, but again, takes more than just working out. It requires a solid plan of attack, a great strength training program, a clean diet, and an effective supplementation routine. But more importantly, it takes a will to want to change and get better because that is the only way we get things done and make it happen. Stubborn belly fat is just that; stubborn. But it is possible to lose it, work hard, and see a shredded physique others will certainly envy.
Let’s dive right into this and find out just how to get rid of stubborn belly fat so all of our goals can be achieved. With the right plan and routines, we can absolutely work to change our physiques and give ourselves the best chance at serious growth. When you work hard and follow the process, you won’t be disappointed by the results. Without further adieu, let’s take a look at how to get rid of stubborn belly fat.
Top Ways To Get Rid Of Stubborn Belly Fat
From your diet, to your training, supplementation, and other factors, losing that stubborn belly fat is achievable and absolutely worth trying to do.
Diet
Diet and nutrition play an integral role in losing body fat and many of our gains happen in the kitchen. If you don’t understand nutrition and can’t design a diet plan for yourself, it’s advisable you take the help of a professional. Experts know just what works and doesn’t work for people and can put you on a solid plan to get you on track to fully succeed.
Protein
Think of protein as an absolutely necessary part of your diet. Protein is beyond important for our weight loss and muscle building goals, and as the key and foundational blocks to muscle growth, it would be foolish to ignore protein. A high protein intake can lead to fullness and reduced snacking, a great first step in how to lose stubborn belly fat (1). By building muscle and increasing strength, you also work to change your body composition and rely on fat stores for fuel, thus breaking up that stubborn belly fat and thinning out.
Fiber
Fiber is also an important component to this as it is vital to look for ways to keep yourself full. When you stay full for longer, you don’t snack and pump excess and unnecessary calories into your body that will just be stored as fat (2). Fiber will also help keep your digestive system healthy overall.
Carbs & Fats
Carbs and fats tend to be where things get tricky. We need them for they are two of the three macronutrients our bodies need to thrive. But eating too much, or eating the wrong kind, can start to hurt our gains. These two provide for things like energy and cognitive focus, but it is important to remember to have them in moderation so as to not pack on unwanted weight which can be stored and seen as stubborn belly fat.
Things To Avoid
One key piece to the puzzle on how to lose stubborn belly fat is to not eat a lot of sugary foods. While it is of course okay to indulge here and there, a constant intake of sugar can lead to weight gain and that stubborn belly fat you seek gone (3). Limiting your alcohol intake is also wise for heavy alcohol consumption can work against your weight loss goals.
Training
Strength training and cardio are perfect for kicking off your training routine for strength training works to change your body composition and pack on that lean muscle, while cardio can give you a great boost to shed calories and work to burn that stubborn belly fat.
If you’ve been reading about losing weight, you might have come across the concept of fasted training. Fasted training is when you work out first thing in the morning before eating your breakfast. The fasted training works because your body has already entered in a fat burning state because of being fasted throughout the time you were sleeping (4). Make the most of fasted training by following high-intensity interval training (HIIT) workouts.
Although spot reduction doesn’t work, you can target the areas you need to work on during your workouts. You can target your abdominals by doing specific exercises to get them in shape. Working with exercises that target stubborn belly fat is a great way to begin the process and can really attack those stubborn spots.
Compound exercises are also great for eliminating stubborn belly fat because they work multiple muscles at once to burn calories, build muscle, get a sweat going, and make you feel accomplished. Compound exercises like deadlifts, squats, and push-ups are perfect for targeting those stubborn areas while also giving your body great changes to composition and lean muscle growth.
Compound Exercises For Stubborn Belly Fat
Let’s take a look at some good exercises to help form a training plan that will really spark some weight loss and help you see that desired physique by losing stubborn belly fat.
Beginners
Exercises
Sets
Reps
Walking Lunge
3
10-12
Wide Grip Lat Pulldown
3
10-12
Dumbbell Goblet Squat
3
10-12
Pull-Ups/Chin-Ups
3
10
Dips
3
8-10
Intermediate
Exercises
Sets
Reps
Box Squat
4
8-12
Inverted Row
4
6-8
Barbell Romanian Deadlift
4
8
Barbell Overhead Press
4
8-10
Advanced/Mass Building
Exercises
Sets
Reps
Barbell Bent-over Row
4
6-8
Barbell Bench Press
4
8-10
Barbell Deadlift
4
8-10
Barbell Clean & Press
4
6-8
When it comes to your strength training, look into exercises that you enjoy performing and that are manageable for your body. A lot of exercises may fit your lifestyle and fitness capacity while others may cause unwanted strain which you just don’t need. Talking with a trainer and knowing your body is absolutely key when looking to lose stubborn belly fat and getting your weightlifting goals to where they need to be.
Supplementation
Having a good supplementation routine is absolutely vital on your journey to lose stubborn belly fat. With so many supplements out there, and so many companies created said supplements, it can be difficult to choose and quite frankly it can be overwhelming. With the right supplement, you will be well on your way to producing a body you can be confident in and never have to worry about that stubborn belly fat again.
For your workout goals, a supplement like a pre-workout can give you those desired energy boost and really work for muscle pumps to get you ready to tackle any workout that comes your way. An intra-workout BCAA will work to keep you primed and ready to tackle any challenge that may arise by reducing fatigue and muscle soreness to allow for better, stronger, and more effective workouts. Of course, having a multivitamin will work to give you those daily nutrients you need most and something like a testosterone booster will work to increase vitality and boost those low T levels in men who may be suffering as a result.
But two supplements are vital to losing stubborn belly fat and keeping you on track when it comes to your weight loss and fitness goals. A fat burner is a must if you want that extra boost in getting rid of stubborn belly fat as it will work to boost your metabolism and move that stored fat around to be used as fuel (5). A protein powder will give you the edge when it comes to growth and recovery, while also keeping you full and providing a clean source of protein to boost all of your gains.
Let’s take a look at two awesome supplements which can give you the best chance at changing your physique and helping to answer the question of how to get rid of stubborn belly fat.
Fat Burner: Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Other Helpful Tips For How To Lose Stubborn Belly Fat
While a solid training plan, good diet routine, and proper supplements, you can work to change your physique and burn that stubborn belly fat. But there are some other lifestyle factors that may also help you on your weight loss journey.
Work To Reduce Stress
Our lives can be stressful and we know we have to find a balance between our work life, personal life, and everything else in between. But too much stress can boost our levels of cortisol, also known as the stress hormone, thus triggering negative effects on our body. Cortisol can increase our appetite and influence fat storage (6). When we get stressed, we often turn to those comfort foods but those are typically foods high in carbs, fat, and sugar. Finding ways to reduce stress like working out, meditation, or yoga are ways to stay active while working on producing a better, healthier mind set.
Get Adequate Amounts Of Sleep
We all say we love to sleep yet too often do we not get enough. This ties into our busy lives, for it can be challenging to often times get the proper amount of sleep we need. But with quality sleep we give our bodies time to recover and rest to tackle any challenge that comes from the next day. Especially if you work out, sleep is the time our body heals itself and allows for muscle growth and gains to fully flourish (7).
Keep Track Of Everything
One way to help stick to your goals is to stay on track with everything you do. Writing down your meals, what times you ate, what supplements you took, and what your workouts were like can prove to be very beneficial for you in the long run. While you don’t need to be religious with every detail, being organized and having a list ready is a great way to set goals, boost confidence, and make sure those goals are achieved. Staying more organized can also help reduce stress of the many things you need to do and will promote better sleep knowing you didn’t forget to do anything.
Wrap Up
Losing stubborn belly fat can be hard but there are ways on how to get rid of stubborn belly fat that can boost your training, performance, overall health, and wellness. Whether it be your diet, supplementation routine, training plan, or just making every day changes to better yourself, losing that stubborn belly fat is not as overwhelming as it may seem. Look into fun ways to stay engaged and remember that determination and a will to get it done goes a long way. With a great plan of attack, your goal of how to lose stubborn belly fat is much closer than you think.
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 Burn Lab Pro, Transparent Labs and Envato
References
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. “The role of protein in weight loss and maintenance”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Malik, Vasanti S.; Schulze, Matthias B.; Hu, Frank B. (2006). “Intake of sugar-sweetened beverages and weight gain: a systematic review”. (source)
De Bock, K.; Derave, W.; Eijnde, B. O.; Hesselink, M. K.; et al. (2008). “Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Moyer, A. E.; Rodin, J.; Grilo, C. M.; Cummings, N.; et al. (1994). “Stress-induced cortisol response and fat distribution in women”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
8 Reasons Why You’re Not Losing Weight
Reasons Why You Aren’t Shedding Weight
Many people get a gym membership to lose weight but quit shortly after when they don’t see any progress. Some people join a gym with the expectation that they’ll lose weight automatically after they go to the gym for a couple of weeks.
Losing weight isn’t as easy as said. Getting a few things wrong can halt your progress and make you a victim of self-doubt. If you’ve been training for a while but don’t see the scale budging, you’ve come to the right place.
Mixing of Goals
Some people join a gym with the goal of losing weight but are soon lured into bodybuilding after watching the buff dudes in the gym throwing around weights. People make things harder for themselves by deciding they want to lose fat and build muscle at the same time.
You’re better off going after a single goal at a time. Losing weight is hard enough, and you shouldn’t add to it by trying to build muscle at the same time. Focus on one goal and then move to the next.
Doing Too Little Cardio
Many people come to the gym on a tight schedule and only have a few minutes to spare. You can’t expect to lose weight if you do a 10-15 minute cardio session a day. Follow a tried and tested program to save yourself from wasting your efforts in the gym.
If you want to lose weight, you should be doing two cardio sessions a day. The first one should be a 30-45 minute low-intensity session while the second should be a 10-15 minute HIIT cardio.
Not Following a Diet
You can’t expect to lose weight if you’re not following the right diet. For most people, they’ll need to be in a calorie deficit state to shed the extra kilos. Many people make the mistake of overlooking their diet thinking doing cardio in isolation is enough to lose weight.
Lack of Recovery
If you want to shed weight, you need to give your body enough time to recover from your workouts. Your body undergoes changes while you’re sleeping. You need to sleep for 7-8 hours a day in order to recover and recuperate optimally.
Indiscipline
Once you’re on a calorie deficit diet, you need to be training as per your program. You can’t afford to miss a single training session. Follow your workouts with military-like discipline and you’ll see the scale budging in the right direction.
Giving In To Cravings
Many people are prone to giving in to their cravings as they can’t stay away from their favorite food for too long. Having a single unplanned cheat meal can throw your entire progress out of the window and get you back at the starting line.
No Resistance Training
Most of the people who join a gym stay away from weight training as they think lifting weights will add muscle to the fat which will make it harder to lose weight. Contrary to this belief, resistance training can help you lose weight by toning your muscles.
Jumping Ships Too Often
Losing weight or building muscle mass is a slow process. Many people lose patience too early and start experimenting with different training programs and diets. Since they jump ships too often, none of the programs give them the desired results.
Are you training to build muscle or lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Header image courtesy of Envato Elements
6 Cues For Improving Your Sumo Deadlift
Understanding The Sumo
The deadlift is a superb compound exercise that targets a vast number of muscle groups the length and breadth of the body. It is specifically well renowned for its ability to build strength and size in the posterior chain. The posterior chain consists of all muscles located at the rear of the body – from the base of the heel right through to the base of the head.
However, not only will regular deadlifting develop the posterior chain, but it also improves the strength of a number of anterior muscles, core and grip strength. These improvements may, in turn, lead to an improved posture, enhanced performance, and reduced risk of injury (1).
The Differences Between The Sumo and Conventional Deadlift
There are an array of deadlift variations that can be performed for a number of different goals. One of the most popular deadlift variations is the sumo deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor.
The difference in form and execution between the two variations slightly alters the demands placed on the body. The conventional deadlift tends to place a greater demand on the spinal erectors due to a greater trunk lean. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps (2).
Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. This is due to the trunk position of both. The upright sumo trunk position appears to reduce the shear force running through the lower spine thus reducing the risk of sustaining a spinal injury (3).
Studies have indicated that during the conventional deadlift, the lifter must complete 25-40% more mechanical work in comparison to the sumo (4). The wider stance in the sumo deadlift reduces the range of motion (the distance the bar has to travel from the floor to the hips). A narrow stance meanwhile, requires a greater ROM and therefore you can reasonably expect to lift a greater load with the sumo in comparison to the conventional.
Finally, for many lifters, the sumo stance will be an easier position to assume as it does not require the same degree of ankle and spinal mobility as the conventional. Hip anatomy and physical characteristics may also dictate which method one finds most suitable. Lifters with long limbs tend to be at a mechanical advantage when performing the conventional deadlift in comparison to those with short limbs.
Cues For A Powerful Sumo Deadlift
Cues are powerful tools that can be utilized to reinforce technique both before and during a lift. Cues are typically short phrases that will remind an individual of the key points and requirements to effectively complete the exercise.
In order to prepare yourself and execute the perfect sumo deadlift, run through and repeat the following 6 cues. As you will go on to see, cues 1-3 relate to taking up the correct position and facilitating good form while cues 4-6 relate to the drive and execution of the deadlift.
1. ”Take Your Stance”
The first thing to ensure prior to lifting the bar is our foot position. As stated, the correct stance should be wider than the hips. The width that you place the feet is often dependant on your physical attributes however, be aware that an extremely wide stance may make it more challenging to get the barbell moving off the floor.
A moderate sumo stance, where the feet are slightly outside the hips, is more than likely enough for the vast majority of lifters. However, those who carry a great deal of mass may find that they have to adopt an even wider stance to safely get into the correct position. There is a simple way to assess whether or not your stance is appropriate. When setting up, have a look at where your knees are in relation to your ankles. Ideally, look to get the knees directly above the ankles.
2. “Toes Out”
Once the correct width of the stance has been determined, it’s important to turn the toes out. In a conventional deadlift, an analysis confirmed that the toes will be turned out typically around 10-15°, whereas the sumo requires a larger degree of external rotation – around 40-45° (5)
The purpose of this is two-fold; firstly, it will move the knees and shins out of the path of the bar. By failing to point the toes or point them too far out, it may be difficult to keep the bar tight to the body. As a result, the barbell will not move in an efficient path from the floor to the hips resulting in energy being wasted and a poor lift. Secondly, for a safe sumo deadlift, look to keep the knees over the ankles and especially prevent them from folding inward. Pointing the toes will allow you to push the knees out to a greater degree when driving the barbell of the floor.
3. “Line The Hips With The Bar”
Unlike the conventional deadlift set-up where the hips are elevated above the knees, the sumo variation demands that the hips are roughly in line with the bar. If the sumo deadlift is new to you, this may mean dropping the hips significantly lower than you are used to. Ultimately, mobility and limb length will dictate your final depth, however, it is still important to drop the hips down toward the floor. When dropping the hips don’t allow the knees to come forward as this may push the bar further away from the body and interfere with the consequent bar path.
To measure whether or not you have assumed the best position, drop the hips down and have a look at your spinal alignment. Find the point where you are at maximal depth while maintaining a flat back and tension in the hamstrings. If you drop too deep you will see your back begin to round. If the set-up is correct, the degree of leverage will improve and thus enhance the efficiency of the lift.
4. “Get Behind The Bar”
Now that the stance has been taken care of, it’s time to get the bar moving. As you powerfully drive, it’s important to keep behind the bar. Failure to do this may bring the bodyweight over the top of the bar which will, once again, have a negative impact on the bar path. Additionally, you may find it more challenging to lock out if you position yourself in front of the bar.
One simple way of ensuring you do this is to ensure you are pushing hard through the heels at all times – not the mid or front foot. Furthermore, prior to lifting, think about pulling yourself down into the bar, rather than simply dropping down and grabbing the bar. By pulling yourself into the bar, your lats will engage which will prevent any rounding of the spine and ensure the hips do not shoot up too quickly.
5. “Push The Floor Away”
This is an excellent cue for maintaining tension in the hips and will ultimately assist in shifting the bar from the floor. With the sumo, getting the bar moving from static is extremely challenging and therefore, by visualizing pushing the floor away with the feet, it is possible to effectively generate power through the hips to drive the bar off the floor. Furthermore, this cue is useful for forcing the knees out as the bar moves up the body. This will ensure that the knees stay out of the way of the bar thus facilitating a more efficient bar path.
6. “Drive The Hips Into The Bar”
Very often with the deadlift, individuals will make a mistake with the lock-out. It tends to go one of two ways – either they fail to drive the hips into the bar entirely or they will overextend and begin to arch the spine. To successful finish off a deadlift, you must stand fully upright, with knees and hips locked out – this means driving the hips into the bar (without overextending!)
Focus on squeezing your glutes together at the top of the movement as this will push your hips through to a natural end position while avoiding overextension. Doing this will not only have a positive impact on your lift efficiency but will also protect your lower back.
Sample Deadlift Program
Day 1 (Max)
Exercise
Training Information
Sumo or Conventional Deadlift
Work up to a maximal single (90% of 1RM)
Sumo Block Deadlift
3 x 3
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 2 (Dynamic)
Exercise
Training Information
Banded Box Squats
10 x 2 (60% of 1RM)
Sumo Deadlift (w/ chains)
6 x 2 (50% of 1RM)2 x 2 (65% of 1RM)
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 3 (Volume)
Exercise
Training Information
Sumo or Conventional Deadlift
5 x 3
Sumo Deficit Deadlift
4 x 6
Stiff Leg Deadlift
3 x 10
Final Word
There is no doubt that incorporating the sumo deadlift into your program can have a substantial impact on your conventional deadlift (and vice versa). It may take some time to perfect the technique, but once you do, you’ll soon find that it advances you beyond any existing plateau and leads to incredible strength gains.
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References:
1- “Deadlift Technique and Teaching Points | AFA Blog”. Australian Fitness Academy. January 18, 2017.
2- Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. ISSN 0195-9131. PMID 11932579.
3- Cholewicki, J.; McGill, S. M.; Norman, R. W. (1991-10). “Lumbar spine loads during the lifting of extremely heavy weights”. Medicine and Science in Sports and Exercise. 23 (10): 1179–1186. ISSN 0195-9131. PMID 1758295.
4- Escamilla, R. F.; Francisco, A. C.; Fleisig, G. S.; Barrentine, S. W.; Welch, C. M.; Kayes, A. V.; Speer, K. P.; Andrews, J. R. (2000-7). “A three-dimensional biomechanical analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 32 (7): 1265–1275. ISSN 0195-9131. PMID 10912892.
5- Kompf, Justin; Arandjelović, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice.” Sports Medicine (Auckland, N.z.). 47 (4): 631–640. doi:10.1007/s40279-016-0615-9. ISSN 0112-1642. PMC PMCPMC5357260. PMID 27600146.