Tag: Training Tips
5 Guaranteed Ways to Get Injured in the Gym (And How to Prevent It)
How You Can Get Injured in the Gym and Ways to Prevent It
The gym isn’t among the safest places on the earth. You can get injured if you’re not careful and yet many people do the things they shouldn’t be doing. Most of the injuries which happen in the gym can take a long time to recover from – if not forever.
There are recognizable patterns to how people get injured in the gym. You can save yourself a lot of pain and trouble by learning from these patterns. Be wise and learn from the mistakes of others.
Not Warming Up
Most people make the mistake of jumping right into their workouts without warming up. Weight training without warming up is like stepping on a treadmill running at high speeds. You’re sure to fall on your face.
Fix – Do a light warm-up before lifting weights. Don’t just warm-up the muscle you’ll be training, stretch out your entire body. It’s advisable to do a couple of minutes of cardio before you start training. Don’t do anything which fatigues you before you get to your working sets.
Bad Form
Bad form is probably the biggest factor which sends people from the gym to the doctor. Lifting weights with a bad form is arguably worse than not lifting weights at all. Lifting with a bad form recruits the secondary muscles which are weaker than the primary muscles which the exercises are intended to target.
Fix – Before jumpstarting your fitness journey and going along all by yourself, take the help of a professional and learn how to perform the exercises correctly. Learning to perform the exercises with the right form can take some time. So, be patient while being consistent.
Using Heavy Weights
Many people let their egos get in the way of building muscle mass and get injured. Contrary to the popular belief, lifting heavy weights won’t speed up the muscle building process. Make sure you don’t confuse bodybuilding with weight or powerlifting.
Fix – Get used to training with the right form before incrementally increasing the weights. Building muscle mass and conditioning requires contracting the muscles with every rep and establishing a mind-muscle connection.
Not Using Gym Accessories
Gym accessories can help you in the gym by making your lifting routines easier and more comfortable. A minor slip up while training without gym gear can cause fatal injuries which otherwise could be avoided.
Fix – If you have weak or aching joints, you’ll be better off lifting with accessories like the knee or elbow sleeves, wrist wraps, and a weightlifting belt. Consult a physician before training if you have prevailing back or joint pains or injuries.
Jumping Levels
Some people get impatient when they don’t see results and try to jump levels. Putting more stress on your muscles than they can handle or are ready for can lead to muscle tears.
Fix – Don’t try to speed up the muscle building process by doing intermediate level workouts if you’re a beginner. Know the stage you’re on, get the right workout plan designed and be patient with your progress.
Have you ever been injured while working out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Science Behind Muscle Recovery: Understanding Active Recovery
Recovering from Strength Training Sessions
When training hard it is imperative that you recover well from training bouts if you aspire to improve and stay injury-free.
Although the importance of recovery has been known for a long time, our understanding of this process is constantly changing and the methods adapted to align with scientific findings.
Even within the past 25 years, methods have radically changed. Previously the understanding was that after a hard session you must rest for 1 or 2 days to give the body time to recover.
This is no longer the case and doing nothing for 1 or 2 days is less than ideal for recovery. So, if taking a few days away from the gym isn’t the ideal recovery method, what is?
Passive and Active Recovery
There are two methods of recovery which are known as passive and active recovery.
We’ve touched on passive recovery already – it involves doing little and allowing the body time to recover.
Active recovery meanwhile utilizes physical activity in order to accelerate the recovery process.
Many of you will be able to relate to the feeling of being stiff and sore the day following a hard training session.
Often on these days, you feel stiff immediately but as the day goes on and you increase your physical activity, feelings of stiffness and soreness reduce.
The Benefits of Active Recovery
There are a number of benefits associated with active recovery that can speed up the process and alleviate the byproducts of a hard training session.
Reducing Stiffness and Soreness
It is highly likely that after a heavy training session, you will feel sore and stiff for a few days. Delayed onset muscle soreness (or DOMS) is normal however it can be frustrating and may impact movement.
The issue with passive recovery is that by doing very little, these feelings tend to become amplified and the time taken to fully recover can be extended.
However, by increasing activity levels, blood flow and general circulation increase. This enhanced circulation may help to reduce the feelings of stiffness and soreness (1).
Enhanced Mobility
With strength training, one fitness component that we can often neglect is mobility. As a result, although the muscles strengthen and grow in size, mobility can actually decrease (unless specifically practiced).
Active recovery sessions provide an excellent opportunity to practice mobility drills and improve movement efficiency. Keeping mobile and flexible is essential for performance and injury prevention.
Improving Aerobic Fitness
Performing aerobic exercise regularly is important for those who want to perform at a high level.
Not only will it improve the efficiency of the heart and lungs, it can also have a positive impact on the nervous system as there is a link between the aerobic and parasympathetic nervous system (2).
Therefore, it is often valuable to add an aerobic element into your active recovery sessions.
4 Guidelines for Active Recovery Workouts
There are many considerations to be made when designing an active recovery workout. The following points highlight 4 crucial guidelines to keep in mind during the design process.
1) Keep it Light
If you are to make substantial progress towards your training goal, it is important that you maintain focus on the goal of each and every session.
With active recovery sessions, that means ensuring that the intensity is at the right level. The session is not supposed to be another heavy, hard workout.
For most individuals, light fixed weights, body weight, and resistance bands are more than enough.
The goal of the sessions is to promote recovery through movement and light exercise. Avoid the temptation to start adding heavy weight, it’s not needed.
With each and every exercise, the goal is to make the movement feel as fluid and relaxed as possible. If it doesn’t feel this way, look to reduce the intensity by decreasing the load.
2) Use Compound Exercises and a Full ROM
One of the most critical principles of active recovery sessions is to ensure that a full range of motion is used with each exercise.
The exercises that you choose should be compound exercises; these are simply movements that involve a number of muscles across a range of joints.
Some excellent examples of exercises that you may want to incorporate into these sessions are lunges, squats, and push-ups.
There is very little point in performing isolation exercises during these sessions as the goal is to mobilize as many joints as possible. Isolation exercises only work the muscles around one joint.
In addition, small isolation exercises will not promote blood flow and circulation in the same way that large compound exercises will.
3) Prioritize Key Muscle Groups
There are a number of muscles that can be difficult to isolate and “feel”. The glutes, hamstrings, lats, and abdominals are commonly challenging to activate.
If you are struggling to feel these muscles work during your training, the active recovery sessions give you an opportunity to spend time focussing on them.
One of the best things about concentrating on specific muscle groups is that it will often inhibit problematic muscle groups at the same time.
Two of the most common problem areas are the lower back and hip flexors. “Turning off” these muscles may promote better movement and enhance overall recovery.
4) Select Exercises That Enhance Circulation
Finally, it is vital that exercises which promote blood flow and improve circulation are prioritized as this may promote a faster recovery (3).
Undoubtedly the best method of doing this is through cardiovascular activity. This does not mean high-intensity sprint intervals, rather a lighter, low-impact aerobic session.
If you find that you are having to take prolonged rest periods after any exercise, you are more than likely working too hard.
Example Active Recovery Workouts
The following two active recovery workouts utilize supersets to effectively work all muscle groups of the body and accelerate the recovery process.
Day 1
Superset Exercises
Sets x Reps
Goblet Squat / Arm Bar Series
3 – 4 x 15
Reverse Lunge / Push-Up to Downward Dog
3 – 4 x 15
Half-Kneeling Cable Press / Swiss Ball Crunch
3 – 4 x 15
Day 2
Superset Exercises
Sets x Reps
Counterbalance Squat / Banded Leg Lowering
3 – 4 x 15
Low Cable Split Squat / Push-Up to Single Arm Support
3 – 4 x 15
Half-Kneeling Landmine Press / Russian Twists
3 – 4 x 15
Common Recovery Questions
There are often many questions revolving around active recovery and it’s implementation. This section will answer a number of these common questions.
Can I Perform Circuits Instead of Supersets?
Yes, it is absolutely fine to perform circuits if that is your preference. Many individuals do prefer to work in a circuit and there are definite benefits of doing so.
If you find that you have the space and access to all the equipment then there is absolutely nothing stopping you from completing the workout as a circuit.
However, considering the wide range of equipment that is required for these exercises, it’s likely that you will need a large space which can be problematic in a busy gym.
Do I Need To Lift?
No – you do not have to lift if you don’t want to. Performing only cardio will help to improve blood flow and circulation and therefore can be considered an effective active recovery tool.
For many, cardio can quickly become mindless and mundane. Lifting gives you an opportunity to mix your training up, keep it interesting and maintain motivation levels.
Perhaps you want to focus solely on cardio but are finding it a little boring. Consider changing up your cardio by pushing a lightweight prowler or walking in the swimming pool.
Can I Just Do Some Home-Based Mobility Drills Instead?
Yes – you don’t need to go to the gym in order to perform an active recovery workout.
Performing workouts at home is the perfect tool for when you are short on time, don’t have great access to the gym or simply need to take a day away from the gym.
For these home-based workouts, the recommendation is to select 8-10 warm-up exercises or mobility drills and perform them in a continuous fashion for 20-30 minutes.
How Important is Nutrition and Supplementation for Recovery?
Nutrition is a key component of recovery and another full article could be written on this topic. But briefly, here are a couple of key points in regards to nutrition and optimizing recovery.
Consume Adequate Protein
Protein is the macronutrient that is responsible for repair and regrowth within the body (4). The recommendation for protein intake is between 0.8-1.0 grams of protein per day.
Keep Hydrated
Failing to drink enough water per day can have a negative impact on recovery and performance (5). Look to consume half an ounce of water per pound of bodyweight daily.
Eat Carb-Dense Foods
Carbohydrates will provide the body with energy and therefore should be consumed regularly. Consuming them before and after training can boost performance and enhance recovery.
Final Word
While active recovery sessions may not be as thrilling as heavy lifting days, they can facilitate greater improvements in strength through enhancing movement and recovery times.
As a result, it is imperative that active recovery days are incorporated into your strength training program.
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References:
1-Dupuy, Olivier; Douzi, Wafa; Theurot, Dimitri; Bosquet, Laurent; Dugué, Benoit (April 26, 2018). “An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00403. ISSN 1664-042X. PMC 5932411. PMID 29755363.
2-LeBouef, Tyler; Whited, Lacey (2019), “Physiology, Autonomic Nervous System”, StatPearls, StatPearls Publishing, PMID 30860751
3-Borne, Rachel; Hausswirth, Christophe; Bieuzen, François (2017-2). “Relationship Between Blood Flow and Performance Recovery: A Randomized, Placebo-Controlled Study”. International Journal of Sports Physiology and Performance. 12 (2): 152–160. doi:10.1123/ijspp.2015-0779. ISSN 1555-0273. PMID 27139812
4-McGlory, Chris; Devries, Michaela C.; Phillips, Stuart M. (March 1, 2017). “Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling”. Journal of Applied Physiology. 122 (3): 541–548. doi:10.1152/japplphysiol.00613.2016. ISSN 8750-7587. PMC 5401959. PMID 27742803.
5-Ayotte, David; Corcoran, Michael P. (June 4, 2018). “Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training”. Journal of the International Society of Sports Nutrition. 15. doi:10.1186/s12970-018-0230-2. ISSN 1550-2783. PMC 5987390. PMID 29866199.
5 Ways To Build Monstrous Rear Delts
Image via Instagram @mrolympia08
Follow These Steps To Bring Up Your Rear Delts
Rear delts are a weak muscle group for most people. They make it even worse by not training them often. They are two major reasons why most people have underdeveloped rear deltoids. First, the rear delts are a small muscle group which most people overlook training.
The second reason is much more profound. Since the rear delts are on your back, it is hard to build a mind-muscle connection with them. Your shoulders consist of three parts; front, medial and rear. You should be training each of them equally.
1. Train Your Rear Delts At The Beginning of Your Workouts
Most people do a single exercise of rear delts at the end of their workouts. If you have underdeveloped rear delts, a single exercise at the end of your workouts isn’t going to do anything for you. If you want to bring up your lagging rear deltoids, start training them at the beginning of your workouts.
You are fatigued at the end of your workouts and won’t be able to target your rear delts optimally. Establishing a mind-muscle connection with your rear deltoids when you train them at the beginning of your workouts is easier.
2. Train Them Twice a Week
Training your rear delts twice a week is one of the most effective ways of bringing them in tune with the rest of your physique. Since your rear delts are on your back, you can train them on your back day.
You don’t need to use heavy weights while training your rear delts. Focusing on your form and maintaining a full range of motion will get you the best results. Schedule your rear delt workouts in a way that you have at least 48 hours to recover from your last workout.
3. Do At Least A Couple of Exercises
For most people training rear delts is doing one exercise at the end of their shoulder workouts. You need to be doing at least two exercise to improve your rear caps. You could perform one exercise at the beginning of your workouts and one at the end.
Doing an exercise at the beginning of your workouts will help in activating your rear delts and you will recruit them in every exercise you do. Performing an exercise at the end will help you complete the workout with a nasty pump in your rear deltoids.
4. Use Advanced Training Techniques
Just like with the other muscle groups, you should be using advanced training techniques while training your rear delts. Advanced training techniques like drop sets, super-sets, intra-stretch stretching, etc. help you in shocking the muscle.
If you perform the same exercises every time you train your rear caps, your muscles will get used to your training and will stop responding to your workouts. Use the advanced training techniques to keep your muscles guessing.
5. Use Cables
Don’t limit your rear delt gains by only using dumbbells. Using cables in your workouts can give you an edge. Cables put a constant amount of tension on your target muscle group throughout the movement.
On the other hand, while using dumbbells, you have tension on the concentric movement but have no load on the muscle on the eccentric movement. Incorporate the bent over cable rear delt flyes, cable face pulls, reverse pec deck flies in your workouts to completely smoke your rear delts.
Are your rear delts lagging? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Rules of Building Monstrous Calves
Build Monstrous Calves With These 5 Rules
If you were to make a list of the most undertrained and overlooked muscles, calves would probably end up at the top spot. Most people have toothpick calves because they treat them as accessory muscles.
You need to train your calves like you train all your other muscles. You should know about the unsaid rules of training calves. Calves can be one of the most stubborn muscles to develop and you need to be ruthless with them if you want them to grow.
Train Them From All Angles
For overall development of the calves, you need to train them from all the angles. Changing the feet placement on the machine targets different parts of the calves. Standing with your feet parallel to each other will target the medial calves.
To target the inner calves, stand with your toes placed apart and your heels together forming a “V”. Placing your toes together and heals apart (forming an “A”) will target the outer calves.
Switch the Intensity
You can’t expect to perform the same calf exercises in every workout and expect to see results. You need to shock your muscles in every workout for them to grow. Perform different exercises in every workout.
Change the intensity of your calf workouts by switching between light weight and high reps and heavy weights and low reps. While using light weights, perform a lesser number of sets as compared to using heavier weights.
Full Range of Motion
Most people make the mistake of lifting weights which are too heavy for them. Lifting heavy while training calves can limit your range of motion. You need to follow a full range of motion to recruit all the muscles fibers in your calves.
While performing the calf raises, your heels should be a few inches off the ground at the bottom of the movement. At the top, your feet should look like that of a ballerina standing on her toes.
Train Them if They Aren’t Sore
A rule of thumb for training calf is you can train them if they aren’t sore. Calves are relatively small muscles and need a smaller amount of time to recover after your workouts. If you have weak calves, you can take the liberty of training them whenever they aren’t sore.
You need to perform a variety of standing (legs extended) and seated (knees bent) calf exercises to optimally train your calves. The standing variation trains the gastrocnemius muscle while the seated trains the soleus muscle.
Use Advanced Training Techniques
You can take your calf training to the next level with the advanced training techniques. Use supersets, drop-sets, intraset stretching, forced reps, negative reps, and other advanced techniques to completely annihilate your calves.
You don’t have to stick to the vanilla calf training. If you have special needs, cater to them by going out of the way. If you have weak calves, don’t blame your genetics, work on your calves until they turn into full brown bulls.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Advanced Training Techniques To Take Your Gains To The Next Level
Advanced Training Techniques You Should Know About
The reason you’re not building muscle could be because you’ve hit a plateau. Once your body gets used to your usual training techniques, it stops growing. You need to be shocking your muscles in order for them to grow.
Advanced training techniques can help you get the most of your workouts by annihilating your muscles. Incorporating these techniques into your workouts will keep your muscles guessing with what hit them and will force your muscles into growing bigger.
5 Advanced Training Techniques To Incorporate Into Your Workouts
1. Supersets
All of these techniques are supposed to make your workouts harder. Doing this will push your muscles to work harder and in the process will make them stronger and bigger. Supersets are one of the most common advanced training techniques used in the gym.
In supersets, after you’re done with an exercise, you move onto a different exercise for the same muscle group without taking any rest. This cycle of exercises is considered to be one set. Sets with three different exercises are known as a giant set. Supersetting alternate muscle groups are known as antagonistic supersets.
2. Drop Sets
Drop sets can take your workouts to a whole new level. This technique is the best if you’re aiming for muscle failure. It’s not uncommon to have sore muscles the day after you perform some drop sets.
Drop sets can take lesser time as compared to the supersets as you don’t have to switch between exercises. After you’re done with your set, lower the weights and do another set until you hit failure. Avoid stopping for rest between the supersets.
3. Intraset Stretching
Intraset stretching is a relatively newer training technique. Dr. Jacob Wilson and his team at the Applied Science and Performance Institute in Tampa, Florida put this technique to test and it came out with flying colors. In intraset stretching, you complete your normal set and then hold the weights at the stretched position.
The pump and added tension of holding the weights at the stretched position intensify the muscle pumps and makes your muscles go through a huge amount of damage. You complete another set after holding the weights at the stretched position for 10 seconds.
4. Blood Flow Restriction Training
Getting a pump is the best thing which could happen to you in the gym. A pump is when your muscles are filled with blood. Blood carries all the nutrients, including protein, to your muscles. This is the reason bodybuilders chase the pump.
Some people confuse blood flow restriction training with occlusion training. Blood flow restriction training allows the inflow of blood into the muscle but restricts the outflow when you have a pump. Occlusion training, on the other hand, cuts off the blood flow to the muscles completely.
In BFR training, you tie an elastic band around your working muscle. You would only be able to lift around 50-60% of your regular weights with your muscles tied. The pumps and pain while using this technique is something you should experience at least once.
5. Rest-Pause
Rest-pause training is a complete overkill for your muscles. Your muscles will be filled with lactic acid and you won’t know what to do with them by the end of your workout. The rest-pause technique turns your sets into multiple mini-sets.
While using this technique, your main goal is to exhaust your muscle fibers and leave nothing in the tank. Once you hit failure, rest for 5-10 seconds and resume the set until you can’t do any more reps.
Which advanced training technique will you use for your next workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Exercises for Building Guns of Steel
Build Bigger Arms with these Exercises
Most people get a gym membership so they can have bigger arms. Although arm exercises are shown a lot of love all around the world, only a few people are successful in building their pythons.
Just like us humans, no two arms exercises are created equal. We see a countless number of people curling weights but only a few own a pair of loaded guns. Don’t be one of those people wasting their time doing bicep curls. Read through and join the other side.
Biceps
Barbell Curls
Barbell curls are for biceps what squats are for the legs. Using the Olympic barbell for the bicep curls will recruit more muscle fibers as compared to the smaller barbell. Maintain an upright stance while performing the curls and don’t use momentum by bending forward or backward.
Dumbbell Bicep Curls
Alternate dumbbell bicep curls are a staple in a bicep workout. While performing the curls, rotate your wrists outwards at the top of the movement. Doing so will work the peak of your guns.
Preacher Curls
Preacher curls are an isolation exercise. Most people make the mistake of not following a full range of motion while performing this exercise. Your forearms should touch the preacher machine at the bottom of the movement, and the barbell should be at a fist’s distance from your forehead at the top.
Dumbbell Hammers Curls
Dumbbell hammer curls target the outer head of the biceps, the forearms and the length of the biceps. Tip – curling the dumbbells towards the inner pecs will target the outer biceps and curling straight ahead will target the medial biceps.
Concentration Curls
Bend over and place your elbow on the side of your quad. Perform a slow and controlled curl and squeeze your biceps at the top of the movement. You can perform the concentration curls while standing or sitting.
21’s
21’s are one of the most brutal bicep exercises. Bicep pumps will never be the same for you once you try this exercise. In a single set, perform seven reps from the bottom to the middle of a bicep curl range. Perform the next seven reps from the top to the middle. Finish the set with seven reps with a full range of motion.
Overhead Bicep Curls
Stand in the center of the cable pulley machine and use the D-handle attachments. Mimic the motion of performing a front double bicep pose and squeeze the living hell out of your pythons. Overhead bicep curls work the inner heads and the peak of biceps.
Triceps
Close Grip Bench Press
Close grip bench press help in building muscle mass in your triceps. Most people have big biceps but lack size on their tri’s. The close grip bench press is a compound movement and is best done at the beginning of the workouts.
Overhead Dumbbell Extensions
The overhead tricep exercises primarily target the long head of the tricep while the pressing movements target the medial and the shorter heads. Performing the overhead extensions with back support will assist in maintaining a better form.
Cable Pressdowns
Cable press downs are a great isolation exercise. Most people make the mistake of leaning on the bar and towards the pulley. You should stand straight and maintain a full range of motion to get the most out of the exercise.
Cable Kickbacks
Cable kickbacks are better than the dumbbell version as they keep constant tension on the triceps. Contract your triceps at the extension of the elbow and slowly return to the starting position.
Overhead Rope Extensions
Overhead rope extensions are one of the few isolation exercises which target the long tricep head. At the bottom of the movement, keep your hands close to each other and spread them as you reach the top.
Barbell Skullcrushers
Skullcrushers are a great exercise for the overall development of the tris. Start with the barbell at a fist’s distance from your forehead. Your elbows should stay in place throughout the movement. Squeeze your triceps at the top of the movement.
Dips
Dips are a functional movement and you can change the difficulty of this exercise as per your current stage. If you are a beginner, you can do the bench dips. Intermediate lifters can perform the dips on the parallel bars and the advanced bros can do the weighted dips.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Performing Renegade Rows: The Dynamic Tool Your Training Is Missing
Why You Should Be Using The Renegade Row
Due to its ability to efficiently target multiple muscle groups at one time, the renegade row is one of the greatest dynamic resistance exercises in existence.
The exercise holds much value regardless of whether you are new to strength training or if you have been attending the gym for years.
In addition, there are a number of renegade row variations that can be utilized in order to bring about specific adaptations and advance you towards achieving your health and fitness goals.
As you may be aware, all rowing movements tend to develop the muscles of the upper back and the lats. While the renegade row certainly works these muscles, it requires engagement from many more.
The exercise demands a large degree of stabilization work which comes predominantly from the core. Working the core in this manner will improve midline stability and coordination.
This article will not only detail how exactly to perform the renegade row but will also cover the benefits, common mistakes and variations that are associated with the exercise.
Renegade Row Muscles Worked and Technique
As mentioned, the renegade row requires engagement from a vast array of muscles both to stabilize and drive the movement.
In terms of stabilization, all the muscles which isometrically contract during a plank must do likewise during the renegade row – this includes the glutes, core, and legs (1).
The muscles that are primarily responsible for the rowing movement are the lats, traps, rhomboids, and biceps (2).
Use the following 4 coaching points in order to successfully complete the renegade row and build full-body strength and stability.
1) Set a Solid Base
In preparation for the renegade row, it is imperative that you first set yourself up in a solid and stable position, otherwise, the movement will quickly break down.
Place the dumbbells on the floor so that when you get in the plank position, the shoulders are directly above them weights.
Assume an extended plank position and ensure that the feet are placed anywhere between hip and shoulder-width. The distance you go with is really dependent on what feels best.
If you want to really challenge your stability, go with a narrower stance whereas if you want to increase stability select a slightly wider stance.
If you are new to the renegade row, it is recommended to start with a wider stance initially. As you improve, bring the feet in a fraction to increase the difficulty of the exercise.
2) Engage the Core
Before driving the dumbbells from the floor, engage all the muscles of the core and squeeze the glutes tightly. In addition, drive the heels into the floor as best as possible to keep you grounded.
Bracing the body in this manner will hold you in a straight line as you row and have a positive impact on movement efficiency.
To assist in the bracing process, gradually work your way up the body squeezing the muscles as you go. Set the ankles first, then the knees, hips, core and then finally, the upper body.
3) Nailing the Row
The next step is to powerfully pull one of the dumbbells into the body. It’s really important that the movement is akin to a standard dumbbell row.
Therefore, when pulling the dumbbell, look to keep the shoulder locked down (prevent it from rising upward), tuck the elbow into the side of the body and pull far enough so that elbow moves beyond the level of the back.
A useful tip that may facilitate a great row is to visualize pulling the starter cord of a lawnmower as this is exact movement pattern you want to replicate.
4) Controlling the Eccentric Phase
After completing the concentric part of the exercise (pulling the dumbbell off the floor and into the body), it is imperative that the eccentric (or lowering) phase is well controlled.
While maintaining a full-body brace, gradually lower the dumbbell back down to the floor – this will keep the tension on the muscle for a longer period of time.
Swinging the dumbbell or allowing gravity to take over will not only fail to activate the muscles efficiently but may move you out of a stable position.
If the weight is too heavy, it is likely that this will occur. If this happens to you, consider reducing the overall weight to allow for proper execution of the exercise.
Renegade Row Benefits
Adding the renegade row into your training program can bring about a vast number of benefits. However, there are 3 primary benefits that are associated with this movement.
1) Midline Stability Improvements
Performing a row while in the extended plank position will fire up all core musculature in order to prevent rotation from occurring.
Many joints must be stabilized which therefore requires a powerful isometric contraction from multiple muscle groups to fight the compulsion to rotate the trunk.
Over time, regularly practicing the renegade row will increase core strength and therefore enhance midline stability and total body control.
Improving these aspects can have such a positive impact, not only on athletic performance and injury risk (3) but also more generally in day-to-day life.
2) Building Upper Back and Lat Size
One of the more evident benefits of the renegade rows is the impact that it has on back health. As reflected on earlier, the row is an excellent upper back and lat developer.
Therefore, adding the renegade row into your training program can lead to an increase in both the upper back and lats strength and size.
Adding in extra pulling exercise, such as the renegade row, into your program will increase the number of pulling exercises completed and boost overall training volume.
This is significant as there is a direct relationship between training volume and muscle hypertrophy (4). The greater the volume, the greater the rate of muscle growth.
3) Exercise Adaptability
Finally, this exercise can easily be scaled or adapted to align with your needs and training goals. With the renegade row, it is possible to scale the weight, movement patterns, and implements.
Another great benefit of the renegade row is that it does not require a lot of equipment or extreme weight in order to execute. This makes it an excellent dynamic training tool for practically any workout.
Renegade Row Common Mistakes
There are two very common mistakes to be aware of and avoid when performing the renegade row.
Typically, these errors creep in as a result of one of two things. Either using too much weight or setting up incorrectly prior to starting the exercise.
1) Rotating the Trunk
As discussed, the greatest benefits associated with this exercise will come about through resisting rotation.
Often rotation will occur when too much weight is being used. The body will utilize rotation and move out of the plank position in order to assist the drive of the dumbbell.
Take a moment to remind yourself that both the shoulders and hips should stay neutrally aligned and parallel to the floor throughout the duration of the exercise.
If you find that you are rotating in order to bring the dumbbell up, simply lower the dumbbell weight to allow you to control the movement to a greater degree.
2) Lifting the Feet Off The Floor
One of the most challenging components of the renegade row is keeping the feet grounded while rowing.
Finding a stance that allows you to maintain ground contact throughout is imperative. This may mean experimenting a little with your stance to find what works best for you.
If you find that the feet lift from the floor or move excessively, adjust your stance and consider reducing the weight once again.
Renegade Row Variations
For those who are looking to advance their training or challenge themselves, there are a number of effectual renegade row progressions.
Here are 3 of the best renegade row variations to allow you to further develop full-body strength and stability.
1) Renegade Row with Push-Up
A very simple yet effective variation is to add a push up after completing your rows. To complete one full repetition, row both sides individually and then perform one full push-up.
2) Kettlebell Renegade Row
This variation is for those who are experienced and consider themselves to be at an advanced stage.
Because kettlebells are less stable than dumbbells, this exercise will provide a real challenge in terms of both trunk and shoulder stability.
3) Feet Elevated Renegade Row
Elevating the feet removes 2 points of floor contact which will cause you to feel less stable and increase the difficulty of the exercise.
As a result, the core and hip musculature will be forced to work even harder to hold the body in the correct position.
Final Word
There is no denying that the renegade row is a highly demanding exercise and therefore care must be taken when performing it.
However, when executed correctly, the exercise has the ability to build a strong upper back, lats, and core as well as improving midline stability and movement.
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References:
1-Youdas, James W.; Coleman, Kendra C.; Holstad, Erin E.; Long, Stephanie D.; Veldkamp, Nicole L.; Hollman, John H. (2018-3). “Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball”. Physiotherapy Theory and Practice. 34 (3): 212–222. doi:10.1080/09593985.2017.1377792. ISSN 1532-5040. PMID 28922049.
2-Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
4-Schoenfeld, Brad J.; Contreras, Bret; Krieger, James; Grgic, Jozo; Delcastillo, Kenneth; Belliard, Ramon; Alto, Andrew (01 2019). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 1530-0315. PMC 6303131. PMID 30153194.
The Science Behind Rep Ranges For Increased Hypertrophy
The science behind how rep ranges can seriously increase hypertrophy.
We live in a world where rep ranges are deeply misunderstood. Fitness influencers will swear by some magical rep range their favorite bodybuilder taught them. Yeah, don’t listen to that guy. In fact, be aware of everywhere online and only look for those sources of reputable information. They may say their favorite bodybuilder taught it to them, but what they’re forgetting is that their favorite bodybuilder has a routine that works for them, not everyone else.
Oh, and anyone who talks about some outdated model of the strength-endurance continuum, yeah, don’t listen to that guy either. He probably doesn’t even lift. As technology advances, our knowledge of training increases, and the awareness of our bodies is enhanced, any outdated form of advice should be right out the window. Or in the trash. Or somewhere where no one will ever see it. Just because it was from someone twenty years ago with nine degrees, doesn’t make it right today. That person is still intelligent, and their work should not go unnoticed, but that method is just not one to pay attention to.
But as somebody who simply wants answers on rep ranges for hypertrophy, you’re left wondering, how many reps should I be doing? Let’s jump into the science behind rep ranges for hypertrophy so we better understand exactly what needs to happen in order to feel like we’re accomplishing something great.
Importance Of Rep Ranges
Rep ranges become essential because they set the blueprint for your workout. Along with sets, reps offer the platform for you to succeed and will determine how long your muscles are under tension. The right rep range and ability to know just how to target your muscles can prepare you and set forth a great plan for only the best when it comes to working out.
Strength-Endurance Continuum
Let’s look at the strength-endurance continuum to clear the air. Many people still follow this outdated model. People assume that because lower reps are better for strength and higher reps are better for endurance, the middle rep range should be the hypertrophy rep range.
Indeed, strength is enhanced with lower reps and endurance is enhanced with higher reps because this is more specific towards those adaptations. When you do lower reps which is accompanied by heavier weights, you become better at lifting heavy things.
Accordingly, doing higher reps matches the demands of prolonged muscular endurance. Crossfit competitions are a good example of this.
Mechanical Tension
However, hypertrophy is not specific towards a certain performance. Hypertrophy is specific towards the chemical response of bigger muscle tissue being constructed. This glorious process is called muscle protein synthesis and it gets triggered based on mechanical tension (1).
What is mechanical tension though? Let me explain as it will help you understand rep ranges better.
Resistance acts as force against your muscles while the muscle contracts and stretches. As the muscle resists or controls this force, tons of individual fibers get recruited. Once recruited, the individual muscle fibers produce force to combat the resistance. This entire process is mechanical tension. More mechanical tension means more muscle protein synthesis. Using a quality resistance band will work wonders on creating tension and building strength.
So What Rep Range is Best?
“So If I do more reps, I’ll get more mechanical tension right?”
No, not quite. More reps or more time under tension doesn’t mean more mechanical tension. When you do more reps, you’re forced to use a lighter load which reduces the resistance of each individual rep, so even though you’re experiencing a longer duration of tension, the magnitude of the tension is smaller per rep.
Increasing the weight and hopping to lower rep ranges reverses these effects. By increasing the load, each rep is more difficult and stimulates a greater magnitude of tension. However, the total time accumulating that tension is reduced because heavier loads will reduce the amount of reps you can do.
So, if you can put 2 and 2 together, it doesn’t really matter what rep range you use. The differences in the net amount of mechanical tension stimulated is the same.
Your 6-rep max will garner as much muscle growth as your 12-rep max (2). One requires less lifting of a heavier weight while the other requires more lifting of a lighter weight.
If you train both sets to the same proximity to failure, your biggest muscle fibers get recruited and stimulated to the same degree by the end of the set (3).
The Exceptions
While hypertrophy training isn’t as sensitive to rep ranges as other goals, there are 2 exceptions you should avoid.
Very low rep (1-3) sets: These sets even though they’re extremely heavy, seem to be far too short to match the hypertrophy of other sets (4).
Extremely high rep (40+) sets: These sets are too long where excess central nervous system fatigue reduces the fibers recruited, so when you reach failure, some fibers remain under stimulated or not stimulated at all (5).
To be clear, it’s not that these exceptions can’t produce hypertrophy. They can, but due to their drawbacks, they’re sub-optimal.
The Drawbacks Of Different Rep Ranges
Despite some impractical situations, you can now see that the hypertrophy rep range is wider than most people think. Reps as low as 4-5 reps can still produce robust muscle gain along with reps as high as 30-35. However, while nearly all rep ranges build similar amounts of muscle per set, how they fatigue you is quite different.
Higher rep sets produce more neuromuscular fatigue (6). This is the fatigue from the sum of your nervous system and your local muscle. Ever try to do one of those 20 rep max squat challenges? Yeah, you know what I mean. If you don’t, try it and you won’t be able to lift much after that. The neuromuscular fatigue is quite high.
Higher rep sets are reported to be more painful as well (7). That pump gets disgusting by the end of a 20-25 rep set compared to a 10-12 rep set.
However, lower reps have their own set of drawbacks. Lower rep sets apply more force per rep due to the heavy load. They consequently stress your joints and connective tissues more (8). Anyone who’s done extremely heavy sets often knows how crushing they can feel on your bones. A true 5-rep max done often can be brutal if you have weak joints.
In addition, lower rep sets have a higher risk of injury because any deviation in form shifts more unintended stress on certain structures of your body. For example, your right knee and hip will be pretty achy if you accidentally deviate your body to the right during a 1-rep max attempt.
So, What Should I do?
In general, I would suggest doing a variety of rep ranges. This way you balance out the drawbacks by not doing too much of one rep range. The middle rep ranges are also a good general rule of thumb to stick to. I still like the variety recommendation better though as some preliminary research finds people who vary their rep ranges grew a bit more muscle (9).
For example, if you do 2 quad exercises, you can do a lower rep barbell back squat and a higher rep leg extension during the same workout or within the week. Generally speaking, compound exercises work better with lower reps and isolation exercises work better with higher reps.
Ultimately, don’t overthink it. If you’re training hard and making performance increases, it doesn’t matter much rep range you stay in.
Wrap Up
The science behind rep ranges is interesting and can be beneficial for your gains more than you think. Maybe some of us are used to a coach putting the plan together where sets and reps were clearly defined and we just perform. Maybe you have always programmed yourself and this is all stuff you knew. Regardless, a refresher is never a bad thing. Consider the science behind rep ranges the next time you work out and give yourself a great chance at seeing absolutely massive gains.
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
Wackerhage, Henning, et al. “Stimuli and Sensors That Initiate Skeletal Muscle Hypertrophy Following Resistance Exercise.” Journal of Applied Physiology, 9 Jan. 2019, journals.physiology.org/doi/full/10.1152/japplphysiol.00685.2018.
Schoenfeld, Brad J, et al. “Muscular Adaptations in Low- versus High-Load Resistance Training: A Meta-Analysis.” European Journal of Sport Science, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/25530577.
Morton, Robert W., et al. “Muscle Fibre Activation Is Unaffected by Load and Repetition Duration When Resistance Exercise Is Performed to Task Failure.” The Physiological Society, John Wiley & Sons, Ltd, 27 July 2019, physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278056.
Schoenfeld, Brad J, et al. “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.” Journal of Sports Science & Medicine, Uludag University, 1 Dec. 2016, www.ncbi.nlm.nih.gov/pubmed/27928218.
Lasevicius, Thiago, et al. “Effects of Different Intensities of Resistance Training with Equated Volume Load on Muscle Strength and Hypertrophy.” European Journal of Sport Science, U.S. National Library of Medicine, July 2018, www.ncbi.nlm.nih.gov/pubmed/29564973.
Haun, Cody T, et al. “Molecular, Neuromuscular, and Recovery Responses to Light versus Heavy Resistance Exercise in Young Men.” Physiological Reports, John Wiley and Sons Inc., Sept. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5617935/.
Ribeiro AS;Dos Santos ED;Nunes JP;Schoenfeld BJ; “Acute Effects of Different Training Loads on Affective Responses in Resistance-Trained Men.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/31499564-acute-effects-of-different-training-loads-on-affective-responses-in-resistance-trained-men/.
Bohm, Sebastian, et al. “Human Tendon Adaptation in Response to Mechanical Loading: a Systematic Review and Meta-Analysis of Exercise Intervention Studies on Healthy Adults.” Sports Medicine – Open, Springer International Publishing, Dec. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4532714/.
Schoenfeld BJ; Contreras B; Ogborn D; Galpin A; Krieger J; Sonmez GT; “Effects of Varied Versus Constant Loading Zones on Muscular Adaptations in Trained Men.” International Journal of Sports Medicine, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27042999-effects-of-varied-versus-constant-loading-zones-on-muscular-adaptations-in-trained-men/.
Build Traps Like Mountains with this Workout
Workout for Building Monsterous Traps
Although the trapezius muscles take up a lot of real estate on your back and shoulders, most people treat them like accessory muscles. Well developed traps can make your shoulders look bigger and can add the illusion of broad shoulders and a narrow waist to your physique.
The trapezius muscle extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It helps in moving the scapula and supports the arm.
Exercise 1
– Upright Row to Shoulder Press – 3 Sets 15-12-10 Reps
Since the traps are a relatively small muscle group, most people prefer training them with their shoulder or back. Since this article is all about building giant traps, we’ll focus on the trapezius muscle and the other shoulder heads.
In upright rows to shoulder press, hold the barbell with a shoulder-wide grip and let the bar rest against your quads. Pull the barbell up to your shoulders, rotate your wrists and get into the military press position. Complete a military press and slowly return to the starting position.
Exercise 2 – Superset
– Face Pulls – 3 Sets 15-12-10 Reps
– Trap Raises – 3 Sets 15-12-10 Reps
Face pulls work the rear delts and the trapezius muscles. Adjust the cable pulley height to your shoulder level and use a rope attachment. At the contraction point, your hands should be close to your shoulders and you should focus on flexing your shoulder blades.
For the trap raises, lie chest-down on an incline bench with a dumbbell in each hand. Retract your traps and raise your arms without bending your elbows so that your arms are parallel to the floor. Return to the starting position and repeat with a strict form.
Exercise 3
– Dumbbell Shrugs – 3 Sets 20-15-12 Reps
Shrugs are a staple in a traps workout. Although shrugs are one of the easiest exercises to perform, most people screw them up by bringing in their inflated egos and lifting weights which are too heavy for them.
Grab a dumbbell in each hand and place them at the side of your quads. Lift your shoulders with a slight bend in your elbows and try touching your ears with them. Hold and contract your traps at the top of the movement.
Exercise 4
– Barbell High Pulls – 3 Sets 15 Reps
Barbell high pulls are a variation of the upright rows. Hold the barbell with an overhand grip right outside the shoulder width mark. You could perform the rack-pull version of this exercise or let the bar hang in front of your quads.
The barbell high pulls are an explosive movement as compared to the upright rows. Perform an explosive upright row to lift the weights as high as you can and get on your toes as the barbell reached the top of the movement. Let gravity do its magic on the way down and don’t try to control the bar.
Exercise 5 – Superset
– Front Smith Machine Shrugs – 3 Sets 20-15-12 Reps
– Behind the Back Smith Machine Shrugs – 3 Sets 20-15-12 Reps
Performing the front shrugs on the smith machine engages the anterior traps, and behind the back version engage the posterior traps while the dumbbell shrugs focus on the medial trapezius muscles.
Using the smith machine also adds constant tension to your traps as it is an isolation exercise. You could use a shrugs machine if you have access to it at your gym or use the shoulder press machine if your gym doesn’t have a shrug or smith machine.
Which is your favorite traps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
The Abs Workout You’ll Feel Until Next Week
Abs Workout to Make You Sore
Most people treat their abs as accessory muscles which is why only a few people have a chiseled six-pack while the others are always figuring out a way to get them. You need to train your abdominals as you train all your other muscle groups.
Doing a couple of ab exercises at the end of a workout isn’t going to budge the needle when it comes to building a six-pack. There are only a few things more satisfying than having sore abs for a week after you train them.
Exercise 1 – Ab Wheel Rollouts – 3 Sets Failure
We start the abs workout with the ab wheel rollouts. The ab wheel rollouts work your complete upper body and help in building core strength. If you don’t have access to an ab wheel at your gym, use a barbell and put a quarter plate on each side.
Maintain a full range of motion while performing this exercise and pause for a second at the bottom of the movement. All the exercises in this workout will be done to failure. Don’t stop until there is nothing left in the tank.
Exercise 2 – Superset
– Hanging Leg Raises – 3 Sets Failure
– Kneeling Cable Crunches – 3 Sets Failure
We’ll be training the complete abdominal in this workout. The hanging leg raises target the lower abs while the kneeling cable crunches will train the middle and upper abs. Using cable in the crunches puts constant tension and resistance on the abs.
Maintain a constant repetition tempo while performing all the exercises. Don’t rush through the exercises and focus on maintaining a mind-muscle connection with your abs and contract your abs with every rep.
Exercise 3 – Giant Set
– Crunches – 3 Sets Failure
– Heel Touches – 3 Sets Failure
– Reverse Crunches – 3 Sets Failure
In the giant set, we will be training the upper, middle, lower abs along with the obliques. Obliques are the fish gill-like muscles at the sides of your abs and are one of the most overlooked muscles.
All the three exercises are done while lying on the floor so you don’t waste time switching positions. Go from one exercise to another without stopping for rest in between sets. You can take a minute’s rest after completing one giant set.
Exercise 4 – Superset
– Landmine Ab Twists – 3 Sets Failure
– Russian Twists – 3 Sets Failure
Your goal should be to complete this workout in half an hour. The abdominal is a small muscle group and doesn’t need a lot of time to recover between sets. Both the exercises in this superset are focused on developing your obliques.
For the landmine ab twists, anchor one end of a barbell in a corner. Grab the barbell from the other end with both hands at neck level. Perform the movement by rotating the trunk and hips as you swing the weight to the right side. Return to the starting position and repeat on the left side.
Exercise 5 – Planks – 3 Sets Failure
Planks have earned a name for themselves for being an ultimate core strength building exercise. We start and end the workout with core strengthening exercises. Hold the planks for as long as you can.
By the end of the workout, your abs should be filled with blood and lactic acid. Don’t be surprised if you cramp up during the workout. One workout like this in a week should be enough to get you the washboard abs.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.