Tag: Training Tips
5 Banded Resistance Exercises to Torture Your Muscles into Growing
Banded Resistance Exercises You Need to Include in Your Workouts
Once you have been training for some time, a time will come when you’ll have hit the ceiling of muscle growth. Breaking a plateau can be one of the hardest things and can only be done by adding advanced training techniques to your training routines.
Using resistance bands in your workouts can add constant tension to your muscles and can prove effective in forcing your muscles into growing. Resistance bands generally are of three different types (strong, medium and light). You need to use the right one according to your strength and the exercise.
In this article we break down the best resistance band exercises that you can do at home to help effectively grow muscle. Don’t underestimate the power of a good set of resistance band exercises!
RELATED: You can also check out our list of the best resistance bands of 2021 in our official buyers guide!
Banded Leg Press
Exercises with resistance bands work best where the range of motion is vertical. Using the resistance bands on the leg press is easy, and will make the exercise feel like a completely different exercise.
You’ll need a couple of bands of the same strength for all the exercises mentioned in the article. On each side, put one end of the bands on the lift-off handles and the other end on the bars which holds the weights.
Banded Squat
Using resistance bands in your exercises will make them harder by adding resistance when the bands are expanded and reducing the tension when the bands contract. For the barbell squats, you’ll need a set of heavy dumbbells to attach one end of the bands.
Put the other end of the bands around the barbell outside the weights while the bar is racked. Unrack the bar and walk back a couple of steps so you’re in line with the dumbbells on each side. It’s important to keep an upright stance while performing the banded squats.
Banded Bench Press
If you’re new to banded resistance training, it’ll be a good idea to ask someone for a spot. The added resistance might take you by surprise as the bands completely change the dynamics of the exercises.
Place a heavy dumbbell at some distance from your chest on each side. Attach one side of the bands to the barbell and the other to the dumbells. You’ll feel the resistance while you’re pressing the weights up.
Banded Deadlifts
If you’re using medium or heavy resistance bands, you’ll be lifting around 50% of your usual weights. You’ll need a couple of heavy dumbbells on each side for performing the banded deadlifts.
Place the dumbbells on each side so that each side of the barbell is placed between the two dumbbells. Wrap one side of the band around one dumbbell and the other around the second dumbbell. The bands on each side should go over the barbell while it’s resting on the floor.
Banded Smith Machine Military Presses
Place a dumbbell on each side of the smith machine under the barbell. Wrap one end around the dumbbell and the other around the barbell. Maintain a full range of motion while performing the banded resistance exercises to get the most out of them.
It can take some time to trial test which kind of band works the best for each exercise. Perform these exercises in your next workout and your muscles will be filled with lactic acid and begging for mercy.
Do you use resistance bands in your training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Gym Machines You’re Probably Using Incorrectly
Cable Exercises For Strength Development
The cable machine is a superb, and often underutilized, piece of gym kit that can help to accelerate progress towards a multitude of health and fitness goals. One of the best things about the cable machine is its versatility. A wide range of effective strengthening exercises can be performed however, due to the many moving parts and handles, often the machine is used improperly or avoided altogether.
The cables are highly functional (1) and are specifically effective for increasing range of motion and for isolating specific muscle groups (2), which is of great benefit for those looking to build muscle strength, size or for rehabilitation from injury.
Setting Up The Cable Machine
The most important aspect to consider when setting up the cable machine is the amount of weight that is being lifted. For the beginner, start with light weight and prioritize technique over weight. The nervous system needs time to adapt and become accustomed to the movement patterns of the exercise (3). Only once proficient with technique should the weight gradually be increased.
Even for those who are more advanced lifters, technique should still take precedence. Picking a weight that is too heavy will more than likely cause technique to break down which will not only fail to work the specific muscles effectively, but will also increase the risk of experiencing injury.
The weight that is selected should align with one’s fitness goal. For increasing muscle mass, focus on 6-12 reps with every set as this has been found to be an effective range for onsetting hypertrophy (4). For strength gains, a heavier weight with lower reps is recommended, as again, this has been found to be most effective for building raw strength.
With some cable machines, the attachment is adjustable and can be moved higher and lower position. Prior to performing any exercise, make sure that the cable is set at the correct height for the chosen exercise.
Muscle Building Cable Exercises
As mentioned, there are a variety of exercises that can be performed to target a number of muscle groups. When assuming the correct position for each exercise ensure to brace the core to protect the back and reduce the chances of sustaining injury.
1) Cable Crossover
The cable crossover is a fantastic exercise for developing the pectorals and can facilitate improvements with the bench press.
With the cables set at a high point, grasp both handles and take a step backwards initially. From there, brace the core and pull the handles in to the chest. Walk forward with the handles tight to the chest, assume a staggered stance position and then “punch” the handles out, away from the body. Ideally, the arms should be slightly down from the height of the shoulders.
From that position, maintain straight arms and in a controlled fashion bring them out wide to the side of the body. Then focus on contracting the chest muscles in order to drive the arms together again and return to the starting position.
2) Decline Cable Flyes
Unlike with the decline bench press, the decline cable fly does not involve adjusting the body position, rather it refers to the angle of application. In simpler terms, instead of driving the arms together directly in front of the chest (as with the cable crossover), the arms start high and must drive the weight down towards the front leg.
This exercise is very similar to the cable crossover, both in terms of set-up and execution. As stated, the only variance is in regard to the angle of the movement. Ensure the cables are set at a high point, keep the arms straight and look to drive the weight downward.
3) Seated Cable Row
Possibly one of the best exercises for improving posture by strengthening the back and shoulders. For the seated row, take a seat and firmly plant the feet on the platforms. The legs should be relatively straight with only a slight bend maintained in both knees. Before grabbing the handle, drive the chest up, pull the shoulders back and squeeze the core muscles.
Start with arms extended and look to pull the handle in to the body (aiming for the area between the chest and stomach). As you pull, ensure to keep the elbows tucked in and focus on squeezing the muscles between the shoulder blades at the top of the movement. Under control, extend the arms while preventing any movement from the back and return to the starting position.
4) Bicep Cable Curl
When it comes to building muscle size, there is no doubt that the bicep curl is highly effective. For a bicep cable curl, ensure the cable is at the lowest point and attach a handle or a rope. Grasp the attachment and stand up tall, keeping the chest high and core tight to prevent the use of momentum. Pin the elbows in tight to the ribcage and focus on hinging only at the elbow to bring the hands up to the shoulders. Once at this point, squeeze the biceps and then reverse the movement under control.
5) Tricep Cable Extension
For comprehensive arm building, it is crucial to work the triceps as well as the biceps. To perform a tricep cable extension, start with the pulley at a high point and use a handle or rope. Keep the body upright, core engaged and chest up. Grab the attachment and, as with the bicep curl, fix the elbows to the sides of the ribcage. From there, flex at the elbows and drive the weight down to the hips and return, maintaining control.
6) Seated Cable Lat Pulldown
The lat pulldown is an exercise that is very regularly performed incorrectly. Many generate momentum from trunk movement to assist with every rep. Others pull the bar down behind the neck, rather than to the upper chest, which can cause problems in the long run.
Start by grasping the bar slightly wider than shoulder width and sit down with straight arms. Hook the legs under the pads to anchor the body in place, drive the chest up and brace hard. Pull the bar down, keeping it close to the face as it passes, until contact is made with the upper chest. Finally, return to the starting position by extending through until the arms are straight once again.
7) Standing Trunk Rotation
The last exercise is a core strength and stability exercise – more specifically, an oblique exercise. For the standing trunk rotation, ensure the cable is approximately at shoulder height and assume a hip-width stance. Grab the handle with both hands and keep the arms extended throughout. From there, powerfully rotate round and control the movement on the way back.
Be wary of leaning or bending during this exercise. Keeping the chest up and core tight should keep the body upright and force the obliques to work hard. Finally, ensure that the feet stay planted and that no movement occurs from the lower body.
Final Word
There is no doubt that the cable machine is certainly more complex than a number of other machines in the gym, but with regular practice, using the cables should become more straightforward, less daunting and will ultimately facilitate improvements in health and strength.
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References:
1-Balachandran, Anoop; Martins, Maria M.; De Faveri, Frederico G.; Alan, Ozgur; Cetinkaya, Funda; Signorile, Joseph F. (09 2016). “Functional strength training: Seated machine vs standing cable training to improve physical function in elderly”. Experimental Gerontology. 82: 131–138. doi:10.1016/j.exger.2016.06.012. ISSN 1873-6815. PMID 27354031.
2-Signorile, Joseph F.; Rendos, Nicole K.; Heredia Vargas, Hector H.; Alipio, Taislaine C.; Regis, Rebecca C.; Eltoukhy, Moataz M.; Nargund, Renu S.; Romero, Matthew A. (2017-2). “Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training”. Journal of Strength and Conditioning Research. 31 (2): 313–322. doi:10.1519/JSC.0000000000001493. ISSN 1533-4287. PMID 28129277.
3-Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
4-Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
Different Types Of Deadlifts You Should Be Doing
5 Different Types of Deadlifts You Should Try
Deadlifts are a compound (multi-joint) exercise which helps in building muscle mass and strength. Just like with the squats, people gravitate away from performing the deadlifts since they can exhaust you completely in a couple of sets.
While there are many different variations of deadlifts, most people stick with the conventional deadlifts leaving a lot of gains on the table. You should perform the deadlifts at the beginning of your workouts as it pre-exhausts your back and you don’t have to perform other heavy compound exercises later in your workouts when you’re fatigued.
1. Sumo Deadlifts
Sumo deadlifts should be a welcome change from the conventional deadlifts. Like the sumo squats, the sumo deadlifts involves placing your feet at a wider stance with your hands inside of your feet.
Since the sumo deadlifts decrease your range of motion, you can lift heavier weights. The main focus muscle groups while performing the sumo squats are your quads, hams, and glutes. While doing this exercise make sure you’re not lifting the weights with your back, your legs should be your focus muscle group.
2. Romanian Deadlifts
Romanian deadlifts are also known as stiffed legged deadlifts. They target your hamstrings and most people prefer doing this exercise on their leg day. You should maintain a slight bend in your knees while performing this exercise.
Bring the barbell down by pushing your hips back while keeping your back straight. Keep your legs stiff and focus entirely on your hamstrings. Think of your hams as chains used to lift and lower your upper body.
3. Deficit Deadlifts
Deficit deadlifts are used to increase the range of motion while performing the deadlifts. You follow the conventional deadlift form and grip while performing this variation. The only difference is, you stand on an elevated platform.
Deficit deadlifts can be a great exercise if you want to bring up your legs as there is a lot of leg recruitment in this exercise. Since you have to pull the bar through a greater range of motion, proper leg drive is essential.
4. Snatch Grip Deadlifts
The snatch grip deadlifts are a type of an Olympic exercise. In this exercise, your hands take on a wider grip like you would take while performing a complete Olympic snatch. This exercise works your hamstrings.
The snatch grip deadlifts will give you a stronger base for performing the Olympic snatch. You should increase the weights on the barbell incrementally as lifting heavier weight than you can handle can cause a back injury.
5. Chains and Bands Deadlifts
Chains and bands deadlifts will test what you’re made of. Bands and chains put added tension and weight at the top of the deadlift, which forces you to concentrate on the lock-out position. Lifting with chains and bands on the barbell will put extra tension on your core.
You will experience added resistance at the top of the movement since the chains are completely off the ground and the bands are stretched to the max. The added resistance will be taken off the barbells as you lower the weights. If you practice deadlifts with bands and chains, you’ll feel much more stable when you’re doing straight weight.
Which is your favorite deadlift variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Gym Crush: Courtney King is a True Beauty
Images via Instagram @courtneykiing
Courtney King is strong and gorgeous.
Courtney King is the Ms. Bikini Olympia 2016, so it’s safe to say she has one of the best bodies on the planet. Not only does she has an amazing body but she also has a beautiful heart and spirit.
Courtney has an active Instagram (467K followers) where she regularly posts her training routines, diet tips, and lifestyle posts. King is genuinely one of the most humble, genuine, and caring fitness athletes you’ll come across on Instagram.
Courtney King – The Bikini Queen
Courtney King is in her mid 20’s and started on her fitness journey early in her life. She was 17 years old when she first stepped onto a stage. King currently offers her services online for Competition Prep and personal training through her website.
King is a Gym Shark sponsored athlete and has her own line of clothing in collaboration with the company. Sometimes you might end up wondering if the clothes make her look so good, or is it the other way around.
A Foodie at Heart
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If you’re into healthy diets and recipes, following Courtney’s YouTube channel is a must. Courtney has everything from protein ice-creams, muffins, cakes on her channel. You’ll just love the recipes King shares.
Courtney’s pear-shaped butt is probably her best body part. She helps her followers achieve a rear like her’s by sharing exercises and training tips on her Instagram. Achieving a Ms. Bikini Olympia level butt isn’t easy, and King’s workouts are the proof.
Always Remeber to Have Fun While You’re at it
Courtney isn’t all about business, she’ll keep you entertained with posts like these. We’re sorry Drake but we’ll have to give this one to Courtney. We’re sure Drake wouldn’t mind either.
King became a new mom recently after getting a new French Bulldog, Poppie. Courtney’s selfies with her baby girl will make you fall head over heels in love with both of them. Don’t be surprised if you find yourself wanting a pet dog for yourself after following King.
What we love about Courtney is the fact she is a complete foodie and shares pictures of delicious looking mouth-watering food. You won’t be seeing the good old chicken breast and rice on her timeline.
Be My Muse
Courtney is an outdoor person and you’ll find her posing with beautiful landscapes in the background. You’ll have to make a choice between looking at her or the scenery behind her. It won’t be a hard decision to make though.
Coming as a surprise to everyone, Courtney didn’t step onto the Ms. Bikini Olympia stage to defend her title in 2018 owing to health reasons. King has had her fair share of ups and downs in her fitness career.
An even bigger surprise came when Courtney announced her sudden retirement from competing this year in March. King had a small career on the Ms. Bikini Olympia stage, but she made a dent, let her presence know and will be remembered for a long time for her incredible physique.
The GI team wishes Courtney King the best of luck and hope for health and happiness. We hope she achieves bigger things in the fitness industry.
Do you follow Courtney King on social media? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
6 Reasons Why Bodybuilders are More Ripped Than Powerlifters
Reasons Why Bodybuilders are More Ripped Than Powerlifters
Although bodybuilding and powerlifting revolve around lifting weights, the goals of these sports are different. The different end objectives cause the athletes from these sports to have vastly diverse physiques.
While the bodybuilders have ripped physiques with a focus on muscle aesthetics and symmetry, the powerlifters are usually heavier and don’t show much muscle definition. In this article, we’ll try to understand what causes this disparity.
Different Goals
A bodybuilder’s goal is to build muscle mass and a powerlifter focuses on lifting heavier weights. The different goals need both types of athletes to follow different types of training routines.
Bodybuilders use training splits to work one or two muscle groups in a day and will often wait a week before training the same muscle group again. Powerlifters, on the other hand, focus on the three basic lifts – squats, deadlifts and squats and might even perform them every day.
Time Under Tension
The main objective of powerlifters is to move big weights and they try doing it as quickly as possible so it doesn’t put unnecessary tension on their muscles and joints. Bodybuilders lift weights to break their muscle tissue so it can grow back bigger and stronger.
The bodybuilders experiment with the time under tension and change it up to shock their muscles. Bodybuilders take shorter rest times between sets to annihilate their muscles while the powerlifters don’t start the next set until they have recovered from the fatigue.
Nutrition Programs
Bodybuilders follow nutrition plans which take into account their micro and macronutrients. Protein, carbs, and fats play a big role in a bodybuilder’s diet, whereas the powerlifters usually focus on meeting their daily calorie goals.
Bodybuilders stick to a strict diet and might even follow diets like keto, intermediate fasting, IIFYM, etc. Powerlifters don’t hold themselves back from any type of food if their daily calorie limit allows it. In short, a powerlifter’s normal meal could well be a bodybuilder’s cheat meal.
Higher Reps and Chasing the Pump
Powerlifters stick to lifting big weights for a smaller number of reps as their goal is to set a 1RM in a powerlifting meet. In their training, powerlifters at max could perform 5-10 reps on an exercise.
Bodybuilders use muscle hypertrophy to grow their muscles which usually makes them do 8-15 reps in every set. Bodybuilders are known to be chasers of muscle pumps and use techniques like mind-muscle connection and visualization to achieve it.
Hitting Failure and Advanced Training Principles
Bodybuilders try to hit muscle failure in every exercise and the powerlifters might train to muscle failure only when they are working on their conditioning. Hitting failure fills the muscles with blood and lactic acid which makes the muscles grow bigger and fuller which is primarily the goal of a bodybuilder.
Bodybuilders also use advanced training techniques like supersets, drop-sets, blood flow restriction training (BFR), intraset stretching and many more to torcher their muscles into growing.
Use of Machines
Bodybuilders like to use machines in their workouts to isolate their muscles and train for muscle conditioning. The powerlifter’s gyms are usually bare bone as they focus on squats, deadlifts, and bench presses.
A powerlifter will majorly perform compound movements in his workouts whereas a bodybuilder will have a combination of compound and isolation exercises in his training routine.
Are you a bodybuilder or a powerlifter? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Everything You Need To Know About The Anterior Pelvic Tilt And 6 Ways To Fix It
6 Ways to Fix the Anterior Pelvic Tilt
With the rise in desk jobs, the pelvic tilt is one of the most common occurrences. Some people don’t even realize they have a pelvic tilt until shown proof. There are three forms of pelvic tilt – anterior, posterior and lateral pelvic tilts.
In this article, we’ll be focusing on the anterior pelvic tilt (APT) which is also the most common form of pelvic disorders. The pelvis helps you in walking, running and lifting weights off the ground.
Understanding Anterior Pelvic Tilt
APT is when the front of the pelvis drops in relation to the back of the pelvis. It happens when the hip extensors extend and the hip flexors shorten. Anterior pelvic tilt (also known as lordosis, lumbar lordosis, and lumbar hyperlordosis) can also cause a height loss of 0.5-2.5 inches.
An APT occurs when your pelvis is rotated forwards which forces your spine to curve. APT which goes unfixed for a long time can lead to weak glutes and abdominal muscles. It can also cause lower back pain, hip and knee pain, and an incorrect posture.
Ways to Fix the Anterior Pelvic Tilt
Strengthen Your Abs
Pelvic tilts can be the result of weak abdominal muscles. Exercises like the leg lower drill, dead bugs and reverse crunches are a good way to work on your APT. Breathing during these exercises need to be controlled and focused on fixing your pelvic tilt.
While exhaling during the ab exercise, push your ribs downs and push your hips forward. The exhaling shouldn’t be sharp but eccentric. Maintain a mind-muscle connection with your pelvis and the abs throughout all the exercises.
Hip Thrusts
Hip thrusts can be an incredibly effective exercise in bringing the front and the back of your pelvis in a single line. While performing the thrusts focus on keeping your spine in a neutral position.
Lie down with your knees bent and feet placed flat on the floor. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. Keep your glutes and abs flexed as you hold the position for a couple of seconds before returning to the starting position.
Don’t Sleep on Your Stomach
Most people while sleeping on their stomachs use a pillow which naturally extends the front pelvis. Sleeping in this position for extended hours can make the APT your default posture.
Sleeping on the belly is a strict no if you’re already suffering from APT. The transition from sleeping on your stomach to the sides or on the back can take some time but it’ll be worth it when you see the change in your posture.
Correct Your Posture
If you correct your posture, you’ve already won half the battle. Always monitoring your standing stance can take some time getting used to but can save your joints and muscles a lot of unnecessary stress and tension.
If you’re standing all day, avoid slipping into ATP by switching your standing position as standing in the same posture can be tiresome for your spine. If you’re standing on your right leg and get tired, switch to your left leg and then stand evenly on both your legs before going back to your right leg.
Half-Kneeling Hip Flexor Stretch
Half-kneeling hip flexor stretch is a great exercise to fix your APT as you can change the range of the movement according to the tilt in your back. This exercise will help relax the hip flexors and increase your hip flexibility.
Kneel down on an exercise mat and lunge with your right leg while your left knee rests on the floor. Bring your pelvis forward by tightening your glutes and abs. Lean forward from your right leg until you feel the tension in the hip flexor and inner thigh of your right leg. Hold the position for 30 seconds and complete the recommended reps. Repeat on the other leg.
Pelvic Tilts
The range of motion is the differentiating factor between the pelvic tilts and the hip thrusts. In the pelvic tilts, you will pull the anterior pelvis in before pushing up with the spine whereas in the hip thrusts the main motion is to push up the hips while maintaining the spine in a straight line.
Pull your belly button in toward your spine and then push your pelvis up toward the ceiling. Contract your hips and glutes as you lift your pelvis and hold the position for five seconds.
Are you suffering from APT? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Advantages of Lifting Lighter Weight
Light weight baby.
You’re a bodybuilder, or something like it. You don’t want to lift light, right? While your initial answer maybe yes, there’s something to be said for the other side. Sure, conventional wisdom tells you lifting heavy weights will recruit more muscle fibers and get you bigger, but what if you told you that lifting lighter weights to failure can produce comparable results in size and strength as well as adding range of motion to your set routine. Still don’t believe us, read on.
More strain on the intended target
Lighter weights means the intended muscles do all the work. When you lift with more weight than you can handle you tend to lose form and use momentum instead of putting the intended strain on the muscle. How many times have you seen guys curling heavy barbells only to turn into a back workout, exactly. Try staying with weight you can actually lift with perfect form.
Hypertrophy
Going back to the first point, when you lift weights suitable for the intended body part, it tends to build more hypotrophy gains in the muscles you want to grow. Hypertrophy is the enlargement of an organ tissue from the increase in size of its cells.
Better Range of motion
Lighter loads allow for the exercise to be performed through the full range of motion. Lifting heavier weights tends to shorten the range of motion, not fully taking advantage of the intended movement. In a study published in the January 2014 issue of Journal of strength and Conditioning Research, it was found that after 12 weeks of strength training with full range of motion, the strength and size of their muscles were greater than those observed in the group that used movements with a shorter range of motion.
Growth
In a game changing study published by the Journal of Applied Physiology, researchers at McMaster University found that effort, not load, increases muscle growth. This means dispels the previous myth that hypotrophy only occurs with heavyweights. Subjects that lifted lighter weight until failure gained just as much size and strength as the subjects who pushed big weight.
The study also found testosterone and growth hormones elevated just as much in subjects that lifted lower weight to failure as those that hoisted bigger weight with less reps.
In short, both lightweight and heavyweight can beneficial in size and strength, it just depends how you use them. We’re not saying you can’t max out on a set with less than ideal form, just don’t think it’s the only way to achieve your goals. Use lighter weights on days your feeling sluggish or to top off your daily routine and you’ll be surprised at the results.
Hit us up in the comments section below and let us know what you think about light weight routines. Do they have their place in bodybuilding or is it no guts no glory?
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6 Worthless Exercises You Don’t Need In Your Workout
These 6 exercises are worthless and a waste of your time.
Just like us humans, no two exercises were created equal. While there are exercises which are incredibly effective in targeting your muscles by recruiting a majority of the muscle fibers, some are a complete waste of your time.
The exercises listed in the article need a lot of practice to do correctly and some people might not have the patience to get the most out of them. While it is important to try new things that push and challenge your body – it’s also important to complete the exercises correctly. That’s why this list can be taken with a grain of salt depending on your experience level. For many, it will be better to perform a variation of these exercises or even avoid them completely.
If you’re still interested in taking on these exercises after reading this breakdown – it’s important that you promise yourself to do them 100% correctly or you’re just wasting valuable time that could be spent growing.
Tricep Dumbbell Kickbacks
Dumbbell kickbacks are a hard exercise to perform as you need to stick to a strict form to target your triceps effectively. To perform the kickbacks correctly, bend over and pull up your shoulder and elbow. Keep your elbow in a fixed place throughout the exercise.
Most people make the mistake of using momentum to swing the dumbbell back and forth and miss out on contracting their triceps. Performing the kickbacks on the cable pulley machine can prove better for most people.
Rear Delt Pec Deck Fly
Rear deltoids are a hard muscle to train as they are at your back and you can’t look at them while training. Posterior delts can also be one of the most stubborn muscles and can take a lot of hard work to develop.
Using the pec deck fly can recruit the relatively stronger muscles like the back and traps, and miss targeting the rear delts. If you’re a beginner, you’d be better off doing exercises like the incline bench rear delt flyes or the bent over rear delt flyes.
Straight Arm Lat Pulldown
Some exercises are only meant for the advanced lifters, and the straight arm lat pulldown is one of them. If done with an incorrect form, the straight arm lat pulldowns can recruit the shoulders and triceps.
Bend over at a 45-degree angle with a slight bend in your knees and hold the straight bar extension with an overhand grip. Lock your elbows and pull the bar towards your knees. Return to the starting position without bending your elbows.
Barbell Lat Pullovers
Many people confuse the lat pullovers with chest pullovers and vice-versa. To target the chest, you need to bend your elbows as you lower the barbell toward the floor and pull the bar closer to your chest while returning to the starting position.
In the back version of the exercise, you need to keep your elbows locked out throughout the movement. You need to mimic the motion of a straight arm lat pulldown to target your lats. The dumbbell version of the exercise is easier than the barbell version.
Barbell Upright Rows
The upright rows are performed to target your trapezius muscle. Most people let their egos get the better of them while doing the upright rows and use weights which they can’t lift to their shoulders.
Performing the upright rows on the cable pulley machine can be a good alternative for the barbell rows. Make sure you’re not using momentum by bending forward and backward to lift the weights.
Good Mornings
Hamstrings are another common weak muscle group for most people as they can’t be looked at in the mirror while training. Not being able to see them directly can make it hard to establish a mind-muscle connection with them.
Many people complain of lower back recruitment and not feeling anything in the hamstrings while performing the good mornings. If you’re a beginner, you should start off by performing stiff-legged deadlifts and leg curls.
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Which other exercises should have been on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Supersets – Glutes
Here are some of the best supersets to perform to build up your glutes!
Everyone needs to work the glutes more. But without properly activated glutes, many movements cannot be done properly, or at least effectively.
Since most of us spend our days sitting, hunched over computers and behind steering wheels, we shut off our glutes. That tightens our hips and shortens our hamstrings, leading to all manner of muscular dysfunction, most notably back problems. Not only are we setting ourselves up for ailments and injury, but we also end up with a flat butt that nobody finds attractive.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living. Squeeze your cheeks one at a time while stuck in traffic or an endless meeting. Take the stairs instead of the escalator or elevator. Walk instead of driving short distances.
One study suggested that some of the most common exercises produce significant improvements in the glutes. In this glute superset workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting This way we both activate and challenge the glutes in an efficient manner that enables us to keep moving through the workout with no rest.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: KNEE HUGS AND SPLIT SQUATS
Knee Hugs
What it does: This move stretches the hamstring and glute of your front leg as well as the hip flexor or your back leg.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 10 reps.
Split Squats
What it does: Squatting in the gym and daily life works the glutes, but the split version with dumbbells places them fully on stretch.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front glute. Do 10 sets on one leg and then repeat with the other.
How many? 10 reps to each side.
SECOND SUPERSET: GLUTE BRIDGE AND ROMANIAN DEADLIFT
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the glutes.
How to do it: Lie face-up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps.
Romanian Deadlift
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. The form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 2 sets of 10 reps.
THIRD SUPERSET: QUADRUPED ROCKING AND ONE-LEGGED SQUATS
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps.
One-Legged Squats
What it does: This not only challenges your glutes – one at a time – but your overall balance and core strength.
How to do it: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Return to a standing position using only the leg you’re balancing upon. Do 10 on one side and then the other.
How many? 2 sets of 10 reps per side.
FOURTH SUPERSET: SQUAT JUMPS AND LATERAL LUNGES
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hands behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side).
FIFTH SUPERSET: INVERTED HAMSTRING AND FRONT SQUAT
Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight, and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
Front Squat
What it does: Like the inverted hamstring, the front squat forces you to fire your glutes.
How to do it: Stand holding a barbell across the front of your shoulders, palms facing you and elbows in front of you. Squat until your thighs are as parallel to the ground as possible. Push from the hips and return to a standing position.
How many? 2 sets of 10 reps.
Everything You Need To Know About Occlusion Training
Occlusion Training: What It Is And How It Works
Everyone knows that you want as much blood in a muscle as possible when you work out, and a new type of training has taken that goal to the extreme. The idea is that by restricting blood flow out of a muscle, you can keep an abnormal amount of blood in the muscle and increase anabolism. Sounds crazy right? Well, there are actually studies that support this theory.
The basic idea being ‘Occlusion Training’ is this: Arteries, which carry blood TO your tissues, lie deeper than veins, which carry blood FROM your tissues. So by physically tying bands around limbs at the proper tension, you can trap blood within the muscle.
This type of thinking has been used in rehab practices for quite some time. Products like VooDoo compression bands are designed to severely restrict blood flow in both directions for up to two minutes. When the band is removed, the rebound of blood lymphatic fluid into the joint flushes it and speeds recovery, according to leading physical therapists like Kelly Starrett. So the fundamental idea is far from unproven.
How to do it
Of course you can buy specialized equipment occlusion training. Some exercise scientists use tools known as KAATSU devices, which can cost more than $10,000. So that’s off the table. The truth is you can achieve the same effect with a wrap – either a knee wrap or an aforementioned elastic compression band. The trick is to know what tension is optimal. You want to stifle vein flow but not arterial flow.
Jacob Wilson Ph.D has performed numerous studies on the practice and says:
“Wrapping at a pressure that lifters perceived to be a 7 on a scale of 10 on the legs, and 5-6 on the arms, reliably occluded the veins but not the arteries. This is as tight as you should go, and no tighter.”
How it works
According to Jacob there are three potential mechanisms that explain the effectiveness of occlusion training. First, it enhances the pump. Muscle building is far from a completed science, but most bodybuilders agree that a pump is crucial to idea muscle growth. It tells you you’re targeting the right muscle, yes, but also the physical expansion of the muscle tissue and surrounding fascial structures can prepare the area for permanent growth.
Secondly, accumulation of blood in a cell actually makes it harder to uptake oxygen, forcing the cell to function anaerobically and recruit larger fast-twitch fibers that have the most potential for growth. Third, this anaerobic activity produces a ton of lactic acid, which has been shown to increase protein synthesis and production of hormones like GH.
Is It Dangerous?
Since occlusion training involves partially restricting blood flow to a muscle group – it might sound potentially very dangerous. But this is mostly your brain running away from you. While it’s good to be concerned about potential injury or longterm health issues of various training trends, unless you have a pre-existing condition or underlying issues with blood pressure there is no real risk.
Still, if you are really worried it’s always good to ask a doctor if the current state of your health would welcome something like occlusion training into your workout routine.
So in the end, don’t be surprised if you see guys at the gym wearing knee wraps hiked under their crotch or putting elastic bands above their biceps. Nothing is too ridiculous in the pursuit of gains.
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*Header image courtesy of Envato Elements.