Tag: training
Swimming Body Transformation: Tips & Drills To Build Muscle & Lose Fat
Swimming is an excellent low-impact cardiovascular exercise that will improve your lung capacity and allow your heart to beat more powerfully. But will it help you transform your body?
The answer to that question is a resounding yes! Not only is swimming a fantastic fat-burning form of workout, but it also helps build strength, endurance, and muscles. To transform your body in the pool, though, you’ve got to know how to do it right.
In this article, we’ll explore how swimming can help you lose unwanted body fat and gain muscle and provide you with the ideal in-the-water workouts to achieve those goals.
Why Swimming is Good For You
Swimming delivers all-around fitness benefits. It will improve a person’s strength, stamina, and suppleness all at the same time. Let’s break down the benefits of swimming regularly:
Improves Cardio Fitness
Swimming at a moderate pace for an extended period gives you an aerobic workout. Better still, it does it in a way that does not stress your joints. Regular swimming will improve your cardiac efficiency so your heart can pump more blood with every beat.
Because swimming works all the body’s major muscle groups, it promotes better blood flow and circulation. Improved circulation will transport oxygen and nutrients to your muscle cells more efficiently.
The controlled rhythmic breathing needed for swimming will boost your lung capacity so that you can take in more oxygen with each breath. [1]
Total Body Workout
Swimming provides a total body workout. Because water is around 800 times more dense than air, your muscles are more engaged, and your heart and lungs have to work harder. It’s also a great way to increase your metabolism and has an extremely low impact on the joints.
Swimming is a challenging form of exercise. It also works different muscles, depending on the stroke. If you do a mixture of back-stroke, freestyle, and breaststroke, you will exercise all major muscle groups, including abdominals, biceps and triceps, glutes, hamstrings, and quadriceps.
Swimming also helps keep joints flexible, especially in the neck, shoulders, hips, and groin, as you move your body through the water. So, it truly does provide a total body workout. [2]
Joint Friendly
Swimming is less taxing on your joints than most exercises. This is because your body’s natural buoyancy on the water helps avoid the jarring and bouncing that can lead to injury. When you are in the water, your weight is about one-tenth of your actual weight. You also get a much greater range of motion than on land. In addition, the water will support the weight of your limbs.
That makes swimming a fantastic choice for people that experience joint pains during land-based exercises. This may include people who suffer from arthritis, have back problems, are overweight, or are pregnant. An additional bonus for people with asthma is that the air around a swimming pool is usually very humid, making breathing easier. [3]
Ideal for Rehab
Swimming is excellent for people with injuries. The low-impact nature of swimming provides an option that you don’t get with most exercises — it provides a cushion for your injured body parts. The zero gravity environment allows you to slowly and safely strengthen your muscles and cardiovascular system as you rebuild from an injury. [4]
Safe During Pregnancy
Swimming can be done by most women during any stage of pregnancy. We’ve already covered the low-impact nature of swimming that makes it ideal for pregnant women. The water’s weightlessness and buoyancy can also help relieve pressure on the spine and pelvic area during pregnancy.
Swimming will boost a pregnant woman’s blood circulation and heart health. This will benefit both mother and baby. [5]
Improves Sleep
The combination of physical and mental effects of swimming will enhance your sleep. Swimming has a calming effect on the mind. It helps you relax and lower your stress levels, which can help you unwind before bed.
Swimming in water that is below your core body temperature helps alleviate the overheating that is common with land-based workouts. After a swim, your body temperature will gradually return to normal, which promotes sleep. Add in the physical exhaustion that results from a decent swim session, and you will definitely receive the sleep-enhancing benefits of this exercise. [6]
Boosts Mood
Swimming has a peaceful and calming effect on the psyche. The water’s rhythmic movements and the sense of weightlessness reduce stress and anxiety levels. Swimming encourages the release of endorphins, which are organic mood enhancers. These “feel-good” hormones can promote well-being and serve as a natural stress reliever.
Physical exercise like swimming can enhance cognitive performance and mental clarity. The increased blood supply to the brain encourages improved focus and concentration. Swimming is also a kind of mindfulness and meditation practice because it allows you to concentrate on your breathing and movements. This mindfulness can calm the mind and help reduce mental chatter. [7]
Reaching such swimming goals as improving stroke technique or extending swimming distance can help enhance self-esteem and give swimmers a sense of achievement. Finally, swimming can help develop mental toughness and discipline, particularly during demanding sessions.
Swimming for Weight Loss
People try all sorts of things to lose weight. They run, they skip, and they lift weights. But you rarely hear of people who swim to lose weight. Swimming simply doesn’t register with most people as an effective fat-loss mechanism. The reality is that swimming may just be one of the most effective ways of losing fat.
Can swimming help you lose belly fat?
Yes, swimming most definitely can help you to lose belly fat. Plus, it has a very low impact on your joints and tendons.
Swimming is a great full-body exercise. Unlike jogging or cycling, it incorporates the entire body’s musculature. It also delivers a very effective cardiovascular workout. The heart will be forced to pump oxygen faster to reach all corners of the body. This, in turn, will increase your metabolic rate.
A swimming workout is also very relaxing. A swim in the morning can set you up for a great day. This in itself will help you to lose weight. Stress increases your cortisol levels. This is a hormone that forces the body to store more fat. Swimming will lessen this effect.
What are Some Good Ways To Lose Fat While Swimming?
Let’s take a look at the two exercise approaches that are recognized as among the best when it comes to losing weight on the water:
Mid-Intensity Swimming
Mid-intensity swimming involves swimming at a pace you can maintain for 15-45 minutes. The key to getting the most fat-burning benefit here is to swim uniformly without stopping for the duration of the workout. Aim to work up to 45 minutes of non-stop swimming.
When you perform this type of constant mid-intensity cardio work at sixty percent of your maximum heart rate, your body will be forced to call on its stored body fat for energy. Your metabolism will also speed up, further enhancing the calorie burn.
If you are new to swimming, begin with five minutes of continuous swimming, then slowly build up your time. You will be surprised at how quickly your strength and stamina improve.
High-Intensity Interval Training (HIIT)
High-intensity interval training is well established as an effective way to lose fat fast. The same HIIT fat loss benefits you get in the gym can be achieved on the water. Here’s how to do it:
Begin with a slow five to 10-minute swim. Then swim for one minute at 90 percent of your maximum speed. Now recover for a minute at a very slow speed. Repeat the cycle five to ten times. If you can complete ten cycles (good luck!), then your training duration will be twenty minutes.
Alternatively, you can do two laps at high speed, followed by two slow laps, and repeat this cycle.
HIIT training will burn fewer calories than medium-intensity work while you are doing the workout. However, it will significantly accelerate your metabolism 24 hours after your workout. It will also release hormones into your system that will assist in the fat-burning process. This enhanced fat-burning process will continue for 48 hours. [8]
HIIT workouts can be very demanding. But they are within your capability. Just remember to start slowly and build up your intensity over time. For your first session, you might do just one sprint and one recovery for a total of two minutes of work time (don’t forget the 5-10 minute easy swim warm-up). Keep pushing yourself until you can complete between 5 and 10 cycles.
How much do you have to swim to lose weight?
Try to work four mid-intensity swim workouts into your schedule per week. However, you should limit HIIT workouts to once or twice weekly as it is very demanding. Any other swimming you do that day should be very low intensity.
Swimming Weight Loss Tips
If you are a beginner, consider training under the supervision of a swimming teacher.
Drink a minimum of two liters (70oz) of water per day
Do not eat within an hour of getting into the water
Reduce your carbohydrate intake
Reduce your caloric intake to maintain a daily caloric deficit
Join a club to increase your motivation
How many calories does swimming burn?
Medium-intensity swimming can burn an average of 0.1 and 0.14 calories per kilogram of body weight per minute. In other words, a 150-pound person will burn about 200 calories after 30 minutes of swimming. This compares to about 190 calories for 30 minutes of running.
From the above comparison, we can see that swimming burns slightly more calories than running over the same period. At the same time, swimming is far less taxing on your joints. So, if you have the choice, you should choose swimming over running.
Swimming is a fantastic way to lose weight. Follow our guidelines to build swimming into your weight loss program, combine it with a sensible nutrition program, throw in a dose of consistency, and you will be well on the way to achieving your weight loss goals.
Check Out: Calories Burned Swimming Calculator
Does Swimming Make You Hungry?
Have you noticed that you tend to get hungry after a session in the pool? There are some physiological reasons for those hunger pangs. One reason is that your body is warming up to return to your core body temperature. That requires energy in the form of calories. You have already burned off many calories in the pool, so combining the two will increase your appetite by stimulating the release of ghrelin, known as the hunger hormone.
Ghrelin release after exercise doesn’t just occur after a swimming workout. It’s common to all forms of exercise. But it is exacerbated by the need to warm the body up. The stimulation of the hunger hormone post-exercise is a reason why many people fail to lose weight. It’s very easy to choose the wrong types of post-workout food and/or to consume too many calories in your post-workout meal.
Research has shown that when you swim in a pool that is close to the ideal body temperature of 37 degrees Celsius (98 degrees Fahrenheit), you won’t feel as hungry after the session as if you were in a colder pool. Most pools, however, are at around 28 degrees Celsius (82 degrees Fahrenheit). [9]
One way to counter the cooling effect that causes you to feel hungry after swimming is to spend 10 minutes in a sauna or hot tub after you get out of the pool. A warm shower can have a similar effect, allowing you to return to your core body temperature quickly. Having a hot drink will also help.
We also recommend being prepared for your post-swim hunger pangs by packing some healthy snacks you can consume after you’ve changed.
Here a half a dozen great snack choices:
Greek yogurt with berries
Hard-boiled eggs
Cottage cheese with pineapple
Protein smoothie
Tuna salad
Rice cakes with nut butter
Swimming for Muscle Gain
Look at the physiques of top-class swimmers, and it quickly becomes obvious that it can help you build muscle. While they may not possess a bodybuilder’s physique, pro swimmers have an athletically muscled body with a great V-taper and a tight midsection. That sort of body, though, doesn’t happen automatically.
To build muscle through swimming, you have to combine your in-the-water work with time in the gym and nail your nutrition.
Can You Build Muscle from Swimming Alone?
Even though swimming is mainly thought of as a cardiovascular exercise, you are actually working against resistance in the pool. That is due to the viscosity of water. Water is 784 times more dense than air. So, every stroke you take is a form of resistance training.
With swimming, you have limited options for progressively increasing the resistance level. When you are in the gym, you can simply add more weight to the bar. You obviously can’t do that in the pool. However, because swimming is a weight-bearing activity, you can do it for a long period. It is also far safer than doing an exercise on land, allowing you to do it more often with less chance of injury.
Due to the limited potential for progressive resistance, a non-trained person can build strength and muscle mass when they begin swimming. However, this will peter out when their muscles become accustomed to the resistance provided by the water. From that point on, they will continue to develop muscular endurance, but there will be little in the way of hypertrophy.
Muscle Building Swimming Drills
Here are seven drills that will help you create the extra resistance in the water you need to build muscle:
1. Kickboard Resistance
Here’s a drill to help build strength and size in your quads, glutes, hip flexors, glutes, shoulders, and lats. You’ll need a kickboard for this exercise.
Lie in the water with your feet against the wall, with a kickboard in front of you at arm’s length, held vertically, with half of it under the water.
Push off the wall, keeping your arms locked in front of you.
Kick as hard as you can to swim the length of the pool
2. Pool Pulls
This drill focuses on strengthening and developing your arms and shoulders. You will cut out your lower body involvement by placing a pool buoy between your legs. This foam or inflatable device you hold between your thighs helps prevent you from kicking.
Stand in the pool with your back against the wall and a pool buoy between your thighs. If you tend to flutter kick with your ankles, you can also place a band around your ankles.
Swim the length of the pool, using only your upper body to propel you forward.
To progressively increase the resistance, you can wear paddles. This will increase the surface area of your hands, providing more load for the arms and shoulders.
3. Vertical Kicks
Vertical kicks are a leg-focused drill that works the quads, glutes, and hamstrings.
Move into an area of the pool where you cannot touch the bottom.
In an upright position, cross your hands over your chest.
Kick as hard as you can with the goal of driving your body up so that your upper body lifts out of the water.
Continue for 20 seconds.
Rest for 20 seconds, then repeat. Do this four to five times.
To add resistance, wear fins.
4. Pool Jumps
This drill provides an effective glute, core, quad, and upper body workout.
Get into the pool in an area where your feet are touching the bottom and stand facing the wall with your hands on top of it.
Push through your thighs as you pull yourself up to bring your feet out of the water to land on the pool’s edge.
Reverse the motion to return to the pool.
Do three pool jumps in a row.
Rest for 20 seconds and then repeat.
Do three sets of three pool jumps.
5. Dolphin Kick
The dolphin kick is a great move to work your core. Add this to the mix to strengthen and develop your entire core region. To add resistance, do dolphin kicks while wearing fins.
The dolphin kick is a challenging swimming technique that will take some time to master.
Start with your torso long and straight, your arms extended over your head, and your hands clasped together. This is known as a streamlined position. Your face should be staring toward the bottom of the pool, and your head and spine should be aligned.
Just before beginning the dolphin kicks, take a deep breath. Since kicks are usually done underwater, you won’t be able to breathe while performing them.
Bring your feet together and slightly bend your knees to begin the dolphin kick. Instead of merely using your legs, use your hips and core muscles to generate power. The motion must be smooth and wavy, like a dolphin’s tail.
Keep your body line straight by pressing your hips up and your chest down. As your hips rise, your legs should begin to travel down. This downward motion produces the impetus that carries you forward. Keep your ankles supple and your feet close together.
You must use your full body, not just your legs, to do the dolphin kick. A coordinated effort between your core, chest, and shoulders should produce a continuous wave-like movement. Your strength and the length of your swim determine how quickly you kick. Longer, more powerful kicks are typically employed for longer distances, while short, rapid kicks are frequently used for shorter distances. How long you can hold your breath underwater determines the time you do the movement.
6. L-Shape Kick
Here’s another exercise that will get your core firing.
Enter the water with a kickboard. Position yourself as if sitting in a chair, hugging the kickboard to your chest. Your head and shoulder should be out of the water.
Maintaining an upright torso, straighten your legs to a horizontal position. You have now created an ‘L’ shape out of your body.
Begin kicking with your legs to propel yourself backward down the length of the pool.
7. Upright Skull
This is an upper-body-focused drill that makes a good counterpart to the vertical kick, which is lower-body dominant.
Move into an area of the pool where you cannot touch the bottom.
Place your arms just below the water’s surface in an upright position.
Move your arms from side to side in a sculling action to move the water.
Continue this action for 20 seconds.
Pause for 20 seconds, just kicking lightly to stay afloat.
Repeat the drill four more times.
Adding Drag
To increase resistance, you can make use of a pool parachute. This lightweight mini parachute you attach to your body with a harness or belt. The parachute will catch the water as you swim to create drag resistance. This helps to build strength and muscle size in the core and upper body.
Another way to add drag and resistance is to use a bungee cord. The cord is attached to a starting block on one end and clipped to your waist on the other end. You swim out until the cord is fully extended. Now continue swimming against the resistance for 20 seconds, even though you will go nowhere. Then allow the cord to pull you back in.
How to Breathe While Swimming
It wouldn’t be going too far to say that breathing technique is the most critical aspect of successful swimming. Learning to breathe correctly in the water can be challenging. Being anxious about getting enough air without swallowing water is normal.
Let’s break down the key things you need to do to master the art of breathing while swimming.
Whenever you are face down in the water, you need to exhale. This rids your lungs and bloodstream of carbon dioxide. As a result, when you rotate to breathe, you have more time to inhale as you don’t have to exhale first. Yet exhaling into the water is very unnatural for many people. Here is an exercise to help you with this:
Sink Down Drill
Tread water and breathe before bringing your arms down by your side and exhaling into the water. Your aim is to sink straight down to the bottom without any pauses or delays. Experiment between exhaling from your mouth and nose to see which is most natural for you.
When you exhale, you may find that you struggle to sink or that you sink a bit and then come back to the surface. This is a sign that you are not exhaling quickly enough and are subconsciously holding onto your breath.
If you sink a little but immediately return to the surface, do not give up. Keep exhaling. You will soon pass through a tipping point and then start to sink back down again.
Once you can sink to the bottom of the pool with a nice, controlled, and relaxed exhalation, try some easy laps of freestyle swimming, focusing on a smooth exhalation into the water using your normal breathing pattern to whichever side you feel most comfortable.
Using the Bow Wave
When you use a good stroke technique, your head will be low in the water when breathing. Lifting the head into the air excessively causes the whole upper torso to lift and the legs to sink, creating a lot of drag.
The secret to keeping your head low in the water is to breathe into the trough of air formed by the bow wave created around your head. The bow wave is formed as the head pushes forward through the water. This creates a small rise in the water in front of the head and then a trough alongside the chin and neck. This is a convenient channel to breathe beneath the main surface level of the water.
The bow wave forms off the top of your head. It is just deep enough to breathe into by the time it passes the level of your mouth. If you lift your head all the way out of the water to breathe, then the bow wave will not form off the top of your head, and there will be no trough.
On the other hand, if you bury your head in the water to improve your body position, this will also prevent the bow wave from forming.
To develop an effective bow-wave breathing technique, think about keeping the top of your head low in the water. Try to breathe just slightly behind you. Do not crane your head forward, as the bow wave will not be as deep. This will make it much harder to breathe.
Bilateral Breathing
Bilateral breathing is the ability to breathe to the left and the right, swapping sides regularly as you swim. This is good practice as it helps to keep your swim stroke symmetrical. Many people think of bilateral breathing as every three strokes alternately side to side. But there are other patterns, such as :
Breathing 2-3-2-3: This means breathing twice to one side in a row and then performing three strokes to swap to the other side for two breaths in a row. This is the method used by many competitive swimmers.
Breathing 5’s: Breathing every five strokes can be good for those with a fast stroke who find that breathing every three strokes makes them breathe too often.
Swapping Sides Every Lap of the Pool: This is often done in competition to keep an eye on competitors in other lanes.
Many swimmers find it quite a challenge to adapt to bilateral breathing. They find it very unnatural to breathe on their non-dominant side. But, most people find that if they persevere with it for six weeks, they will adapt to it.
Timing Your Breathing
It is important that when you rotate to breathe, your head should rotate with the body at the same time. Yet, swimmers often turn the head slightly later once the body is already rotated. So, if you are breathing to the right, the right arm will already be in the recovery phase over the top of the water before you start breathing. When seen from the side of the pool, this can look like the swimmer will knock their nose with the right shoulder as the arm comes over. Late breathing reduces the time available to inhale, making the breathing feel a little tense and hurried.
Think of turning your head away from your arm as you breathe. So, if you are about to breathe to your left, turn your head smoothly away from that arm as your right-hand passes your head and extends forward. This should happen in one fluid motion, with the head rotting as the hand enters the water.
Most people will find that their breathing timing is better on one side than the other. Interestingly, it is often the preferred breathing side that has late timing.
Swim Breathing FAQs
Why is it sometimes hard to breathe underwater properly?
It is sometimes hard for people to breathe properly underwater because most of us feel anxiety when underwater. This is made worse when it comes to the idea of breathing underwater. We fear that we will be unable to breathe. There is a worry about getting a mouth or nose full of water. So, the first step in breathing underwater is learning to relax.
What is the Alexander breathing technique?
The Alexander technique is a method of breathing that connects posture with breathing ability. Alexander stated that working on one’s poise is more likely to have a positive effect than doing breathing exercises. This principle applies equally to swimming. You can prove this to yourself by doing the following:
Sit forward on a chair with both feet on the ground. Rock forward from the hips, maintaining the length of the neck, and your body is 45 degrees with the eyes looking forward and down.
Gently say ‘Aah’ and see how long you can comfortably sustain this sound.
Now, without altering your position, take a breath and pull the head back so your eyes look ahead. Say ‘Aah’ again, and note the changes in the duration or quality of the sound. You will see a reduction in time because your breathing has been strained.
You can, therefore, improve your swimming breathing by improving your posture.
A Dozen Tips to Improve Your Swimming Technique
Swimming does not come naturally to most people. Here are a dozen practical tips to help improve your swimming form:
Tip #1: Master Your Freestyle Stroke Technique
Freestyle is also known as the flutter kick because the feet seem to flutter at the water’s surface. Keep the legs relaxed and begin the movement at the top of the legs. The legs should flex slightly at the knee on the downbeat and straighten on the upbeat.
Hand entry must be smooth, with a high wrist and elbow action. Entry should be made on the shoulder line, with the index finger and thumb entering the water first. After the entry, the hand slides forward and slightly downward.
The catch is made following the entry of the hand, with the wrist slightly flexed.
At the completion of the catch, the elbow begins to flex, and the hand begins a downward and outward path. As the hand approaches its deepest point, the down sweep is rounded into an up sweep.
The push phase begins at the end of the down sweep, with the hand moving outward and up.
The recovery phase starts with a high elbow action initiated by a shoulder roll with the hands passing close to the side of the body. The hand travels upward, slightly outward, and forward during the first half of recovery, with the palm facing either inward or backward.
Tip #2: Practice Your Power Stroke Technique
The power stroke is a continuous arm stroke style where the arms move almost opposite each other. When one arm is in front, the other is at the back. At no time should both hands be seen in front of the head. Practice short distances at first, with the face in all the time. Then slowly move to longer distances, adding breathing.
Tip #3: Practice ‘Chicken Wings’
This drill is used to develop a high elbow style. On recovery, the elbow is lifted high, with the thumb drawn along the side of the body until the thumb reaches the armpit.
Tip #4: Evaluate Your Freestyle Technique
Look out for:
Smoothness as one arm takes over from the other for the pull
High in the water body position
Good body alignment, first on one side, then on the other
Balanced movements
Economical use of legs
Tip #5: Perfect Your Breathing Technique
The following drill will help you to develop an efficient breathing pattern:
Hold a kickboard with one hand, thumb, and fingers on top and the elbow extended.
Bend the knees to allow the shoulders under the water, turn the head to the side and place the face flat onto the water.
Breathe naturally and gently rotate the head until the eyes face the pool’s bottom. Without a pause, gently rotate the head out again.
Tip #6: Master Your Backstroke Technique
Develop confidence in gliding on your back in a streamlined position with the body slightly angled in the water.
The depth of the head determines the position of the body. The ears should be just under the surface, the eyes looking up at about a 70-degree angle, and the body straight and relaxed.
Keep a continuous kick action going while learning the stroke. The toes should make a splash on the surface while the knees remain below.
The feet should be smooth, as ankle flexibility is very important. The toes should be turned naturally inward.
Breathe naturally and avoid holding your breath.
Follow a down-up-down arm recovery action. The body should rotate from side to side to assist the entry and recovery of the hands and arms.
During the upward, backward, and inward arm movement, the hand should begin to accelerate.
Once the shoulder is level with the hand, the palm begins a downward and outward motion until the hip passes the hand.
The shoulder lifts, followed by the arm and then the hand. The back of the hand of the recovery arm is uppermost as the hand leaves the water.
When the recovery arm reaches the vertical position, the palm faces outwards, ready for a smooth, turbulence-free re-entry with the little finger entering first.
Tip #7: Evaluate Your Backstroke Technique
Look for:
Head back, chest up, streamlined position
Continuous kicking action
Breathing naturally
Arm recovery starting with the little finger leading
Straight arms during the recovery phase
Down-up propulsive arm action
Body rotates on the long axis, but the head remains still
Tip #8: Do the Periscope Drill
With one hand held by the side (palm down), the other arm is raised to a near-vertical position, with the wrist relaxed and the back of the hand uppermost. Maintain a good body position and kick strongly over a distance of 10 meters (33 feet).
Rise and lower the arms alternately through 90 degrees to a count of ‘right-2-3-left-2-3.’
This drill will help you develop a vertical movement pattern in the recovery, with the arm reaching up and straight, except for a relaxed wrist.
Tip #9: Master Your Breaststroke Technique
From gliding, rotate the hands out to catch the water.
Bend the arms and forcefully pull them back to shoulder level. Make sure the elbows are pointed forward.
Bring the arms together under the body. Bend the legs, pull the heels slightly, and breathe deeply and quickly through the mouth.
Rotate the feet out and pull the toes toward the knees. The knees are about hip-width apart, the feet a little wider. The head should go back into the water.
A quick and powerful kick comes during the arm extension. Push the shoulders forward. Exhale through the mouth and nose as you glide.
Tip #10: Evaluate Your Breaststroke Technique
Look for:
Shoulders and body straight, hips flexed
Butt under the water
Eyes fixed straight ahead
Pull both heels to the rear simultaneously — do not jerk them!
Do not pull your knees under your stomach
Turn the toes out and upward toward the knees
Lower legs kick back quickly and forcefully
Push off the water with the bottoms of your feet
Fully extend the legs. Move the legs in a semicircle
Bend the arms as you pull back
Fully extend the arms, pushing the shoulders forward
Inhale deeply as you bring your arms together under your body
Kick as you extend your arms
Tip #11: Master Your Crawl Technique
After catching the water, the bent arm is pulled through the water under the body
The arm is bent the most when it reaches shoulder level. The legs move continuously, six kicks to one arm movement
The extended arm enters the water in front of the head. The head turns to the opposite side.
The other arm quickly and forcefully pulls back towards the thigh. This is when you should inhale.
Once the hand has left the water at the thigh, the relaxed arm again swings forward above the water. The face turns into the water to exhale.
Tip #12: Evaluate Your Crawl Technique
Look for:
Shoulders are up and straight
Don’t rock
The body is straight and hips are flexed
Eyes are level with the water surface
Place your feet on the water
Leg movements are the same as the backstroke, but in a prone position
Ankles are relaxed, toes extended
Bottoms of the feet break the water surface
Leg movements are round
Arms move continuously
Arms move alternately
The extended arm enters the water in front of the head
The fingers are together, and the palms are straight
Inhale quickly and deeply and the hand passes the thigh
Only turn your head to the side as you breathe; the shoulders stay straight
Exhale long and completely underwater through the mouth and nose
Alternate sides for breathing
Wrap Up
Swimming is a terrific form of exercise that combines aerobic and anaerobic effects like no other. It can also help transform your body, both in terms of losing fat and gaining muscle. In this article, we’ve covered several drills, strategies, and training methods that will help you burn fat and build muscle faster.
We recommend combining this pool work with weight training in the gym, and a nutrition plan designed to complement your goal. If your goal is to lose body fat, reduce your caloric intake by 500 calories below your maintenance level. To gain muscle mass, increase by 500 calories. Add two or three-hour-long sessions in the pool per week and watch your body transform.
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Bashiri H, Enayati M, Bashiri A, Salari AA. Swimming exercise improves cognitive and behavioral disorders in male NMRI mice with sporadic Alzheimer-like disease. Physiol Behav. 2020 Sep 1;223:113003. doi: 10.1016/j.physbeh.2020.113003. Epub 2020 Jun 6. PMID: 32522682.
Schaun GZ, Alberton CL, Ribeiro DO, Pinto SS. Acute effects of high-intensity interval training and moderate-intensity continuous training sessions on cardiorespiratory parameters in healthy young men. Eur J Appl Physiol. 2017 Jul;117(7):1437-1444. doi: 10.1007/s00421-017-3636-7. Epub 2017 May 9. PMID: 28488137.
King JA, Wasse LK, Stensel DJ. The acute effects of swimming on appetite, food intake, and plasma acylated ghrelin. J Obes. 2011;2011:351628. doi: 10.1155/2011/351628. Epub 2010 Oct 3. PMID: 20953411; PMCID: PMC2952805.
Understanding Calories and Ways To Cut Them
When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals. Although calories aren’t an ingredient in your food, they play a crucial role in comprehending what you consume. Equipping yourself […]
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The Science of Isometric Training — Explained!
Can you build a stronger and more aesthetically appealing physique by not moving? Wild idea, but that’s what isometric training is all about. On the outside, it looks like nothing is happening. However, on the inside, your muscle activation is off the charts.
Isometric training is not as popular as its dynamic counterpart. I mean, an explosive snatch or a powerful bench press obviously looks pretty exciting. Isometric training doesn’t necessarily attract Instagram views or get your gym crush to give second glances. That said, it’s one of the most researched-backed methods you’re missing out on.
What is Isometric Training?
Isometric training involves static muscle contractions without any visible movement at the joints. The muscle length remains constant during these exercises, and the joint angle doesn’t change. Instead of the traditional range of motion seen in dynamic exercises like squats or bicep curls, isometric exercises focus on maintaining a fixed position against an immovable force.
The plank is a classic isometric exercise where the individual holds a push-up position with arms extended and the body straight. The muscles in the core, arms, and legs engage to keep the body stable against gravity’s attempt at sinking your midsection to the floor.
But isometric training is far more useful than just increasing stability. It will get you strong, jacked, and keep your joints happy forever.
Benefits of Isometric Training
Isometric training is often neglected, but it has a host of benefits. Holding static contractions against resistance will activate lots of muscle fibers and stimulate many favorable adaptations.
Hypertrophy
Unlike dynamic exercises, where you are moving against force, isometric exercises involve exerting force against an immovable object or resisting force applied by external resistance. This produces high tension levels, which is what you need for muscle growth.
You technically don’t need the muscles to change length during your isometric training set. In fact, it might even be advantageous to utilize isometrics when a muscle is in a shortened position. Research has shown this can help promote hypertrophy. (1)
During isometric contractions, motor units are recruited, generating tension within the muscle fibers. This tension increases muscle activation, stimulating muscle fibers to adapt and grow over time. While isometric training is often associated with improving static strength and joint stability, research indicates that it can also play a crucial role in hypertrophy. (2)
The key to growing from isometrics is similar to dynamic strength training. You need to train with enough intensity so high levels of motor unit recruitment occur along with sufficient tension imposed on muscle fibers.
Enhance Your Mind-Muscle Connection
Lifters love feeling their muscles. That burning sensation indicates that we are training what we intend to. It gives us confidence that we are training optimally and, in some cases, can even enhance our muscle growth. Many lifters report a better mind-muscle connection with their stubborn muscles after incorporating isometrics into their workouts.
Isometrics can also be incredibly effective for warming up before a workout. The mind-muscle connection you develop will prepare those muscles to activate in the workout.
Developing Strength
You’re only as strong as your weakest muscles. If you consistently fail your squat in the hole, it’s worth doing isometrics in that position. The same principle applies if you can’t lock out your bench press. Developing isometric strength in that position will be crucial for strengthening the whole exercise. Isometric training also allows you to engage your muscle fibers better and generate more force.
This also translates to improved athletic performance. Many sports, like rock climbing, martial arts, and gymnastics, involve isometrics, where you must hold muscle contractions for extended durations.
Injury Prevention and Rehab
Isometric training improves muscle fiber activation without overburdening your joints and connective tissues. The adaptations from isometric training can also increase joint stability and allow you to keep training for strength and hypertrophy while reducing the risk of injury.
From a rehab perspective, isometric training allows you to train your muscles in specific positions that you can tolerate without doing the full range of motion.
Incorporating Isometric Training Into Your Routine
Most people are clueless about how to incorporate isometric training. It can be simpler than you think. Here’s your go-to checklist for your next workout involving isometrics.
Identify Targeted Muscle Groups
Determine the muscle groups you want to focus on. You can use isometric exercises for various muscle groups, including chest, shoulders, back, core, legs, and arms.
Choose the Right Exercises
Select isometric exercises that target your desired muscle groups. Popular examples include planks and wall sits. However, you don’t necessarily need specific exercises. You can simply take an exercise you already planned on doing and do an isometric hold at a specific point in the lift.
Gradual Progression
Start with shorter holds and gradually increase the duration of contractions. Aim for 10-30 seconds initially and work your way up to 60 seconds or more as you gain strength and muscle endurance. You can use additional resistance as you gain more experience. Isometrics can be highly fatiguing, especially when added on top of your current training load.
Add Them Anywhere in Your Workouts:
If you struggle with your mind-muscle connection, isometrics can be a game-changer at the start of the workout. For example, if your knees are always achy during your leg workout and you never seem to feel your quads, it might be worth pausing at the top of a leg extension’s range of motion or doing a set of wall sits as your first exercise. This recruits your quads and reduces the stress on your knees, giving you a more effective and joint-friendly workout.
However, saving them for the end of your workout can be the way to go if you want a brutal finisher. For example, after you’ve already destroyed your quads on leg day, you can finish with an isometric split squat or a wall sit to failure.
Combine with Dynamic Exercises
Combine isometric training with dynamic exercises for optimal results. A common example of this is to pause at the most challenging point of a dynamic exercise. For example, you can add a four-second pause at the bottom of each squat. This is the most difficult portion of the squat, where muscle activation and muscle tension are highest due to the difficulty and stretched position.
For other exercises where the top is harder, you can pause for three seconds at the top of the range of motion. For example, pause four seconds at the top of a row to develop a good mind-muscle connection while minimizing momentum.
Rest and Recovery
Allow sufficient rest and recovery between isometric training sessions to promote muscle repair and growth. As I mentioned, isometric exercises can be pretty fatiguing, and many people don’t consider this when adding them to their already fatiguing workouts. It’s important to assess your training volume and adjust over time as needed, especially when adding isometrics to the mix.
Full Body Isometric Workout
As mentioned earlier, you can warm up with isometric training or finish with it to torch your muscles. You can also do a full-on isometric workout. It will feel quite different than your typical workout but don’t let the novelty of static movements fool you. These workouts are killer.
Here is a sample full-body isometric workout that you can try.
Exercise
Sets
Reps/Time
Rest
Pause Squats
3
8-12
3 min
Pause RDL
3
8-12
3 min
Pause Bench Press
3
10-15 sec
2 min
Pull Up Hold
3
20-30 sec
2 min
Wall Sit
3
30-60 sec
2 min
Overhead Carry
3
30-60 sec
2 min
Aim for the higher end of the rep range and select a load that is challenging enough to reach close to muscular failure. Rest sufficiently between sets to allow the nervous system to recover.
Popular Isometric Exercises
Here is an overview of some great isometric exercises from the sample program, along with detailed instructions to get the most bang out of your isometric training.
Wall sit
You probably did these in your middle school gym class. They are hard and don’t require any fancy equipment. One set of these will hit your brain with nostalgia and your quads with nasty burns.
Locate a sturdy and clear wall space where you can perform the exercise without any obstructions.
Stand with your back against the wall, ensuring your feet are shoulder-width apart. Keep your feet flat on the ground and your toes pointing slightly outward.
Slowly slide your back down the wall while bending your knees. Lower your body until your thighs are parallel to the ground as if sitting on an invisible chair. Your knees should be directly above your ankles, and your back should be firmly against the wall.
Hold this position as you squeeze your core and quads.
Pro tip: Hold a dumbbell or kettlebell for added resistance.
Pause Squats
Squats are great for targeting the quads, glutes, and core muscles. Pause squats involve pausing at the bottom, increasing the tension at the bottom position and forcing you to stay tighter and more stable. They also build tons of strength coming out of the hole aka the bottom of the squat.
Position yourself with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
Take a deep breath and brace your core.
Initiate the squat by pushing your hips back and bending your knees.
Once you reach the desired depth of your squat, pause and hold the position for the prescribed duration.
Stand back up keeping your spine neutral
Pro tip: Practice releasing your breath at the bottom to feel your quads and glutes more
Pause Bench Press
The bench press often has sticking points where the barbell seems to stall during the lift. By pausing at these sticking points, you can focus on building strength in those specific ranges, ultimately helping you push through plateaus and improve your full-range bench pressing.
Lie on the bench with your eyes directly under the barbell. Grip the barbell with a shoulder-wide overhand grip.
Unrack the bar and lower it towards your mid-chest.
Pause in this position or press it a couple inches up and hold that position for your desired amount of time. I suggest four seconds.
Complete the lift by pressing all the way up.
Pro tip: You can also hold the isometric by pressing up against safety pins.
Pause RDLs
The Romanian deadlift (RDL) is a highly effective exercise for targeting the posterior chain, including the hamstrings, glutes, and lower back. It is an excellent movement for building strength and enhancing the stability of the hip hinge pattern. However, by incorporating a pause into the RDL, you can take the benefits of this exercise to a whole new level by leveraging the benefits of isometric training.
Stand with your feet shoulder-width apart or slightly narrower. Position the barbell in front of you, resting on your thighs, with a pronated grip (palms facing you).
Initiate the movement by pushing your hips back, allowing the barbell to slide down your thighs. Keep the barbell close to your body as you lower it.
Once you reach the desired depth of your RDL, hold the position for 2-3 seconds.
Drive through your heels to rise back to the starting position.
Pro tip: Use straps if you are dealing with crazy heavy weights.
Planks
The plank is a simple yet incredibly effective bodyweight exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. It is renowned for strengthening the entire core, improving posture, and enhancing overall stability. The OG in isometric training, if you will.
Place your forearms flat on the ground, directly below your shoulders. Keep your elbows bent at a 90-degree angle.
Lift your body off the floor by pressing through your forearms and toes. Maintain a straight line from your head to your heels.
Hold the plank position for as long as you can maintain proper form.
Pro tip: Add a small weight plate to your lower back to make the exercise more challenging.
Overhead Carry
With any loaded carry, you’re technically moving, but your hips and upper body are rock solid in this variation to create tightness. These translate well to many sports that require high levels of stability as they train your shoulders, core, and arm muscles in a static position.
Choose an appropriate weighted object for the overhead carry, such as a dumbbell or kettlebell.
Press the weight overhead, fully extending your arms and keeping your biceps close to your ears. Your palms should face forward.
Begin walking forward in a controlled manner while keeping the weight overhead.
To finish the overhead carry, carefully lower the weight back to shoulder height before returning it to the starting position.
Pro tip: You can use dumbbells, kettlebells, or even barbells for this exercise, depending on how spacious your gym is.
Unleash Your Static Potential
Isometric training is a valuable addition to any hypertrophy-focused workout regimen. By targeting high motor unit recruitment, prolonged time under tension, and an increased mind-muscle connection, you will unlock new levels of muscle growth. Not to mention, you can do so without the aches and pain associated with traditional dynamic strength training.
References
Nunes J. Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clinical physiology and functional imaging. 2020. Accessed July 28, 2023. https://pubmed.ncbi.nlm.nih.gov/31984621/.
Oranchuk D. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports. 2019. Accessed July 28, 2023. https://pubmed.ncbi.nlm.nih.gov/30580468/.
The Best 15 Arm and Upper Body Stretches Before a Workout
Time is a precious commodity and something that shouldn’t be wasted. After all, no matter how rich or famous you are, you cannot buy or win back the time you spend. Because of this, many of us are looking for time-saving hacks so we have more available for the activities we enjoy.
Regarding exercise, you could make your workouts more time-efficient by eliminating redundant exercises, focusing on more compound movements, or using time-saving training methods like drop sets and myo-reps.
However, the one place you should not try and save time is your warm-up. Cutting your warm-up short could make your workouts less productive and might even increase your risk of injury.
Like an old rugby coach used to say to me, if you don’t have time to warm up, you don’t have time to work out.
That doesn’t mean you need a long warm-up to prepare for your workout, but you should never skimp on this critical part of your training.
In this article, we reveal the 15 best arm and upper body stretches before a workout.
The Benefits of Warming Up
It’s all too easy to overlook the importance of warming up when you don’t know the benefits. After all, this is time you could otherwise spend on your workout. So, before you skip your next one, let’s explore the main benefits of warming up.
1. Activation of the nervous system
Muscles are controlled by nerves, which work a lot like electrical wires. To generate maximum force, your nervous system must fire impulses powerfully and quickly to the target muscles. Warming up increases nerve impulse speed and strength, leading to better muscle contractions and improved workout performance.
2. Increased blood flow and oxygen delivery
Even during anaerobic activities like HIIT and strength training, your muscles demand lots of blood and oxygen. Warming up open your blood vessels and increases blood flow to the target muscles. This promotes tissue oxygenation and the efficient removal of waste products. Better-oxygenated muscles are more resistant to fatigue and recover faster between sets.
3. Increased tissue temperature
It should be no surprise that warming up makes you feel warm. However, this will not just make you feel more comfortable on a cold day. Warm muscles contract, relax, and stretch more readily, leading to more efficient movements and increased muscle elasticity.
4. More mobile joints
A joint is where two bones come together. Joints are lubricated and nourished with a substance called synovial fluid, which is produced on demand. Warming up will increase lubrication within the joint, which, in turn, increases mobility and range of motion. Your joints should also feel more comfortable after a warm-up, especially if you spend a lot of time sitting or have joint issues, such as osteoarthritis.
5. Injury prevention
While we cannot guarantee that warming up will prevent all future workout injuries, it will probably lower your chances of getting hurt. Warming up prepares your muscles and joints for the activities you are about to do, making them less of a shock to the system.
6. Improved mental preparation and focus
Warming up helps you get your “head in the game,” so you can put more mental energy into your workout. You can perform mental rehearsals, fine-tune your mind-muscle connection, get yourself psyched up, and otherwise prepare your brain for what you are about to do. Your mindset can have a significant impact on your workout performance.
7. Reduced muscle stiffness
Are you still sore and stiff after your last workout? It’s a common problem. The good news is that warming up can help reduce your “workout hangover,” so your movements are more comfortable and fluid. However, if your muscles are always sore, that could indicate you are training too hard, and not paying enough attention to rest and recovery.
Read also: How to Warm Up for Strength Training
How to Warm-Up
Before we reveal the best arm and upper body warm-up stretches, let’s take a look at how they fit into a general warm-up.
Your warm-up should match the demands of your upcoming workout. For example, warming up for a jog should be different from getting ready for an intense back workout. Nevertheless, most warm-ups follow a similar structure, even if the activities or duration of each stage differs.
The most commonly accepted stages of a general warm-up are:
1. Pulse raiser
This is the part of your warm-up that makes you feel warm. It involves doing several minutes of progressive cardio to gradually raise your heart rate and body temperature. Start at a leisurely pace or low intensity and increase it over a few minutes, for example:
Walk for 2 minutes
Jog for 3 minutes
Run for 5 minutes
This progressive pulse raiser eases you into your workout, ensuring that you feel comfortable throughout. It boosts tissue temperature and blood flow, so your muscles receive plenty of oxygen. Additionally, the pulse raiser prepares your muscles and joints for the following warm-up stages.
2. Mobility exercises
While your cardio pulse raiser can potentially increase synovial fluid production and joint mobility, some specific exercises will also be beneficial. Joint mobility exercises involve taking a joint or joints through a progressively larger range of motion.
Examples include:
Shallow progressing to deeper squats and lunges
Ankle circles
Waist twists and side bends
Wrist circles
Shoulder shrugs
After performing these exercises, your joints should move smoothly and more comfortably.
3. Dynamic stretches
When most people think of stretching, static stretches, such as touching and holding your toes to stretch the hamstrings, are what spring to mind. While static stretches have their place, dynamic stretches are usually more useful for warm-ups.
As the name suggests, dynamic stretches involve movement. So, instead of holding a stretched position, you move in and out of the stretch for repetitions.
The benefits of dynamic stretching include the following:
Maintenance/increase of muscle temperature and blood flow
Maintenance/increase of heart and breathing rate
Increased motor unit activation for enhanced strength and power
Increased functional flexibility and range of motion
Increased synovial fluid production for more mobile joints
Rehearsal of the movements you’ll perform during your workout
In contrast, static stretches tend to cause your muscles to cool down and relax, making them better suited for after training.
Choose dynamic stretches that match the demands of your workout, focusing on the muscles you’ll be targeting. For example, if you’re readying yourself for a chest workout, you should not spend much time dynamically stretching your legs.
You can still use static stretches in your warm-up, but you should only do a few, and hold them for just 15-30 seconds so you don’t start to cool down, and your muscles don’t become too relaxed. Some of the best upper body warm-up exercises are static stretches, e.g., the overhead triceps stretch.
4. Ramping
Now that you’re warm and mobile, you might be tempted to jump straight into your workout. While such enthusiasm is commendable, it’s usually better to build up gradually your intended intensity level.
This process is called ramping.
While ramping may seem unnecessary, it can be a very valuable part of the warm-up and primes your muscles and nervous system to optimize your workout performance.
A) Ramping for cardio
For cardio workouts, the first few minutes will be more comfortable and effective if you gradually increase your speed and heart rate. These few extra minutes give your heart and lunges time to “catch up” with your legs, improving exercise comfort and efficiency. Starting slower should also lead to a faster finish.
For example, if you are planning on running at 8 MPH, you might jog at 5 MPH for 1-2 minutes, run at 6.5 MPH for 1-2 minutes, and then begin your workout.
B) Ramping for strength training
In strength training warm-ups, ramping typically involves doing a few progressively heavier sets of your main exercises to get your muscles and nervous system ready for the challenges to follow:
For example:
10 reps x 20kg/45 pounds
7 reps x 40kg/90 pounds
5 reps x 60kg/135 pounds
2 reps x 80kg/175 pounds
10 reps x 100kg/222 pounds – your first work set
Your workout weights should determine the length of your ramp. If you are lifting heavy, you’ll need more ramp sets to prepare. But, for lighter workouts, 1-2 sets should suffice.
However, each ramped set should still feel relatively easy. Note how the rep count in the example decreases as the weight increases. This allows your muscles to become accustomed to the increasing load while avoiding unnecessary fatigue.
How Long Do You Need to Spend Warming Up?
The length of your warm-up depends on several extrinsic and intrinsic factors. Consider the following when planning your warm-up routine:
The intensity of your upcoming workout: The harder you plan on training, the longer your warm-up should be. Easier workouts typically need shorter warm-ups.
Recent activity levels: Prior physical activity may mean you feel warm already, e.g., you walked or cycled to the gym. However, if you’ve been inactive, a longer warm-up may be necessary.
Your age: Older exercisers often take longer to warm up, while younger people usually feel ready to train sooner.
Ambient temperature: The warmer your training environment, the faster your internal temperature will rise. As such, you may not need to warm up for as long in a hot gym or on a warm day.
Previous injuries: Warming up can help relieve the discomfort of previously injured joints and muscles. Spend longer on your warm-up if you have old aches and pains that need more care and attention.
Bottom line: Spend as long on your warm-up as necessary. This could be as little as five minutes for an easy workout or 20-30 minutes if you have something more intense planned. Adjust the duration according to your training needs and goals.
Top 15 Arm and Upper Body Stretches Before Workouts
Stretching your arms and upper body before a workout can help improve flexibility, reduce the risk of injury, and enhance your performance. Here are 15 of the best arm and upper body stretches for your pre-workout warm-up routine:
1. Arm circles
Muscles targeted: Deltoids.
You can’t train your upper body without using your shoulders. This combined stretch and mobility exercise will lubricate your shoulder joints and heat up the surrounding muscles. This is an excellent place to start any upper body warm-up.
Steps:
Standing in good posture, extend your arms to your sides to form a T-shape.
Make small clockwise circles with your arms. Increase the size of the circles gradually.
Switch to a counterclockwise movement and repeat.
Do 8-15 circles in each direction.
2. Arm swings
Muscles targeted: Deltoids.
This exercise takes your shoulders and arms through a larger range of motion than #1. As such, it’s a good exercise for progressing your warm-up, or can be a viable alternative if you are already feeling warm and ready to train.
Stand with your feet shoulder-width apart, knees slightly bent.
Swing your arms forward in large circles for 15-30 seconds.
Switch directions and repeat for a further 15-30 seconds.
Try to brush your biceps with your ears with each rep.
You can also circle one arm at a time.
3. Overhead triceps stretch
Muscles targeted: Triceps, deltoids.
Contrary to its name, this is more than just a triceps stretch – it’ll also loosen and mobilize your shoulders. Do this exercise before any upper body movement, especially those that involve raising your arms overhead.
Steps:
Extend one arm overhead, bend your arm, and reach your hand down between your shoulder blades.
Use your other hand to gently push your elbow back until you feel a stretch in the back of your upper arm. Hold for 10-15 seconds and then release.
Switch sides and repeat.
4. Cow face arms
Muscles targeted: Triceps, deltoids.
Cow face arms is a yoga stretch that follows on nicely from the previous overhead triceps stretch. However, it is more intense and requires good initial mobility and flexibility. But, if you can do it without straining, you’ll be rewarded with a deep triceps and deltoid stretch that really opens up your entire upper body.
Steps:
Reach one arm straight overhead and the other out to the side.
Bend both elbows and bring your hands together, with one hand behind your back and the other behind your head.
Clasp your hands together and hold the stretch for about 15-30 seconds.
Switch sides and repeat.
Use a strap if you cannot reach one hand with the other.
5. Cross-body arm stretch
Muscles targeted: Triceps, deltoids, upper back.
This exercise feels really good after a long day sitting at your desk or driving. It’s also a little less challenging than exercises #3 & 4, so it may be a better option for people with tight shoulders or shortened triceps.
Place your left hand on your right shoulder.
Use your right hand to gently pull your left arm closer to your body.
Hold the stretch for 15-30 seconds on each arm, then switch sides.
6. Bicep Stretch
Muscles targeted: Biceps, forearms.
The biceps are notoriously hard to stretch. And yet, tight biceps can be a real problem and are prone to injury, especially during any exercise that utilizes a mixed grip. This exercise stretches the biceps and forearms simultaneously, making it an excellent twofer.
Steps:
Extend one arm straight out in front of you and turn your palm to face up.
Use your other hand to gently pull back your fingers and stretch the biceps and forearms. Keep your arm straight.
Hold the stretch for 15-30 seconds on each arm, then swap sides.
7. Kneeling wrist flexor stretch
Target muscles: Forearm and finger flexors.
Lots of typing and gripping can cause tight forearm and hand muscles. This can cause several painful conditions, including stenographer’s or trigger finger and carpal tunnel syndrome. This exercise gets tough with your tight forearms and provides them with a deep stretch.
Steps:
Kneel down and place your fingertips on the floor with your palms facing away from you.
Press your palms into the floor and, with straight arms, gently sit back onto your haunches. Keep pressing your palms into the floor.
Hold the stretch for about 15-30 seconds, and then relax.
8. Kneeling wrist extensor stretch
Target muscles: Forearm extensors.
Most skeletal muscles are arranged in pairs across joints. Where one muscle flexes or bends a joint, an opposing muscle flexes or bends it. This exercise stretches your forearm extensors, which are responsible for bending your wrists backward.
Steps:
Kneel down on all fours with the backs of your hands on the floor, finger tips turned inward and touching.
Keeping your arms straight, rock your shoulders over to the left to feel a stretch in the back of your forearm and wrist. Hold for 15-30 seconds.
Ease your weight over to the right and hold for a further 15-30 seconds.
9. Wrist rolls
Target muscles: Forearm flexors and extensors, wrists.
Where exercises #7 & 8 stretch your wrist flexors and extensors, this movement mobilizes your wrist joints. Stiff, painful wrists are a common problem, especially for those lifters who do heavy bench presses but do not wear wrist wraps.
Steps:
Clasp your hands together in front of your chest, elbows bent.
Roll your wrists around in a clockwise motion for 8-15 reps.
Switch directions and repeat for a similar duration.
10. Doorway chest stretch
Target muscles: Pectoralis major, deltoids.
Tight pecs are common among exercisers. Endless sets of bench presses and push-ups combined with hunching over a desk or steering wheel mean that most exercises experience at least some chest tightness. This simple stretch is the perfect antidote to tight pecs.
Steps:
Stand in an open doorway and place your forearms on the door frame with your elbows at a 90-degree angle. Adopt a staggered stance.
Lean forward to create a gentle stretch in your chest and shoulders.
Hold the stretch for about 15-30 seconds.
12. Kneeling lat stretch
Target muscles: Latissimus dorsi.
Like the pecs, the lats are also often tight. This can make pull-ups, lat pulldowns, and overhead presses difficult as it restricts your range of motion. Tight lats also promote medial rotation of the upper arms, which can contribute to a so-called desk hunch. This exercise is one of the most effective ways to loosen up your lats.
Steps:
Kneel on the floor facing a bench or chair. Place your hands on the bench with your palms down and fingers pointing forward.
Keeping your elbows straight, ease your hips back and lower your chest down between your arms.
Hold the stretch for 15-30 seconds.
13. Stick ‘em ups
Target muscles: Deltoids, latissimus dorsi.
If the kneeling lat stretch discussed above is a little too static for your liking, you should try stick ‘em ups. This exercise is so-called because you look a little like a prisoner raising their arms in surrender.
Steps:
Raise your arms overhead with your palms facing forward.
Bend your elbows and lower your hands to your shoulders. Keep your shoulders and arms back.
Reach overhead again and repeat 8-15 times using a slow, controlled tempo.
This exercise also increases upper back and posterior deltoid activation.
14. Chest press to row
Target muscles: Deltoids, trapezius, rhomboids, pecroalis major.
Where exercise #13 stretches and mobilizes your upper body in the vertical plane, this exercise works in the horizontal plane. This is an excellent preparatory movement for any chest or back workout.
Steps:
Extend your arms in front of you, palms facing the floor.
Bend your arms and pull your elbows back to open your chest.
Press your arms forward and round your upper back to stretch between your shoulder blades.
Alternate between these two positions for 8-15 smooth, controlled reps.
15. Fist clench and release
Target muscles: Finger flexors and extensors.
The fingers are one of the body parts that very few people bother to warm up. However, that could be a mistake, given how hard they have to work. Nearly every exercise you do involves your fingers and grip, and there are lots of muscles and bones that will benefit from warming up. This simple exercise will get the job done.
Steps:
Extend your arms in front of you or hold them down by your sides.
Make a fist with both hands and hold them tightly closed for a few seconds, feeling the tension in your forearms and wrists.
Open your hands and spread your fingers as wide as possible.
Alternate between this clenching and releasing motion for about 8-15 repetitions.
FAQs
Do you have a question about doing arm and upper body stretches before a workout or warming up in general? No problem, because we’ve got the answers!
1. Why should I do arm and upper body stretches before a workout?
Warming up your muscles with arm and upper body stretches will help prevent injuries, improve your range of motion for more comfortable movements, and make your workout more productive. They will only take a few minutes but can add a lot of value to your training.
2. How long should I hold each stretch during my warm-up routine?
The aim of your warm-up routine is to prepare your muscles and joints for the workout to follow. As such, you should hold static stretches for 15-30 seconds and do 8-15 of most dynamic movements. Doing less won’t be as beneficial, while doing more is largely a waste of your valuable time.
The key to a good warm-up is doing as much as you need but no more. Save your energy for the main part of your workout.
3. Are these stretches suitable for all fitness levels?
Stretching is good for everybody’s body! Young, old, beginner, or experienced, almost all of these stretches are suitable for all fitness levels. That said, if you find a particular exercise difficult or uncomfortable, choose one that suits you better.
4. How do I know which stretches to include in my warm-up routine?
With 15 different exercises to choose from, it could be hard to decide which ones to do. You certainly don’t need to do all of them! So, just pick 3-5 that cover your main upper body muscles and joints. That should be sufficient for most people. Stick with favorites and exercises that you find the most comfortable. That way, you won’t be tempted to skip them.
5. Will these stretches help prevent shoulder and upper body injuries?
Hopefully! Unfortunately, it’s impossible to categorically say that stretching before a workout will stop you from getting injured, as exercisers get hurt all the time. However, the effects of warming up should minimize your injury risk.
As warming up takes only a few minutes, and an injury could cost you weeks or months of lost training, it makes sense to spend a few minutes preparing your muscles and joints for your workout just in case it helps.
6. Will these stretches improve my overall flexibility and range of motion?
While these stretches will improve your flexibility and ROM, you’ll get better results from a) mainly doing static stretches and b) holding those stretches for longer. This is called developmental stretching, and its main purpose is to develop or improve your flexibility.
However, long, stationary stretches are not really suitable for a warm-up and are best performed during your cooldown. Long static stretches lower your core and muscle temperature and are too relaxing for a warm-up.
7. Are these stretches suitable for strength training and cardio workouts?
Yes indeed! You can use the exercises in this article to prepare your muscles and joints for cardio or strength workouts. You can also do them before sports or any other strenuous physical activity, e.g., splitting logs, clearing snow, or gardening. Some people like to include warm-up exercises in their morning routine to help them wake up and feel more mobile.
More Useful Stretches:
Closing Thoughts
Skipping your warm-up is tempting when you’re eager to dive into your workouts, but time spent on a proper warm-up is time well spent. The benefits go beyond just getting pumped up for training, and a good warm-up is like a pep talk for your muscles, ensuring they’re ready to perform at their best!
From getting our nerves firing for stronger muscle contractions to boosting blood flow for well-oxygenated muscles, a good warm-up sets the stage for an awesome workout. In addition, the stretches and exercises in this article will improve flexibility, reduce stiffness, and help ease your aches and pains. Just make sure you customize your warm-up to match your workout plan, age, and how you’re feeling that day.
So, show your body some love by making warm-ups a priority. It only takes a few minutes but will pay off big time by boosting workout performance and helping you stay injury-free.
Primobolan
Primobolan for Women – Comprehensive Guide to Primobolan (Methenolone) is an anabolic steroid that is well-tolerated by many women due to its low androgenic properties. It is often considered one of the safer choices for female athletes and bodybuilders. However, like any steroid, it should be used with caution and proper knowledge. This guide will…
The 7 Best Ways to Use A Leg Extension Machine
The leg extension is a popular exercise and arguably the most effective way to isolate your quads. All that said, doing set after set of regular leg extensions can soon become boring. After all, you don’t just do bench presses for your chest or barbell curls for your arms. Instead, you use a variety of exercises to maximize growth and engage your brain as much as your muscles.
Thankfully, there is more than one way to do leg extensions, each one more intense (and painful!) than the last.
So, breathe new life into your quad-building workouts with the seven best ways to use a leg extension machine!
Leg Extensions – Muscles Worked
Leg extensions are an isolation exercise. Contrary to what many people think, this doesn’t mean they isolate one muscle. Instead, isolation exercises involve movement of a single joint and often work several muscles.
In the case of leg extensions, the muscles worked are the quadriceps, which are actually several muscles that work together. Usually described as a group of four muscles, there are actually six quads, although two are usually overlooked:
Rectus Femoris
The rectus femoris is a biaxial muscle that crosses the knee and hip, affecting both joints. Its functions are knee extension and hip flexion. It originates (starts) from the ilium bone of the pelvis and inserts (ends) at the patella (kneecap) and tibial tuberosity, which is the bump at the top of your shin bone.
Vastus Lateralis
The vastus lateralis is the largest muscle in the quadriceps group. It’s located on the lateral aspect or outside of the thigh and originates on the femur and inserts into the patella and tibial tuberosity. Its function is knee extension.
Vastus Intermedius
Located between the vastus lateralis and vastus medialis, the vastus intermedius originates on the front and side of the femur and inserts into the patella and tibial tuberosity. Like the other quad muscles, its function is knee extension.
Vastus Medialis
The vastus medialis is located on the inside of the thigh, just above the knee. It originates on the femur and inserts into the patella and tibial tuberosity. Its function is knee extension, and it’s especially active during the last few degrees of movement. The vastus medialis also plays an important role in controlling the alignment and motion of your kneecap.
Tensor vastus intermedius
This relatively new muscle was only discovered in 2016 (1). Located between the vastus lateralis and vastus intermedius, the tensor vastus intermedius is another often overlooked quadriceps muscle. It originates on the pelvis and inserts onto the medial aspect of the patella, making it a relatively long muscle. However, the bulk of the tensor vastus intermedius is at its proximal end, and it’s actually more tendon than muscle tissue.
Articularis genus
The Articularis genus is a small muscle within the quadriceps group. It originates low on the femur and inserts onto the upper part of the patella bursa, which is a fluid sack that reduces friction between a tendon and bone. While this IS a small muscle, it plays a crucial role in the efficient movement of the knee joint.
How to Do Leg Extensions
Before we get into some new ways to use a leg extension, let’s make sure you’re doing the basic version of this exercise correctly. After all, incorrect form now will probably mean that you will do the variations incorrectly, too.
Adjust the backrest of the machine so that, when you sit on it, your knees align with the lever arm pivot point.
Adjust the leg pad so it rests on your ankles and doesn’t move as you extend your legs. If the pad rolls up and down, it is not in the correct place.
Sit on the machine with your knees back against the edge of the seat. Grip the handles at your sides.
Without kicking or jerking, smoothly extend your legs until they are straight.
Bend your legs and lower the weight back down.
Continue for the desired number of reps.
Pro Tips:
Pause for a second with your knees straight to maximize quadriceps engagement.
Avoid letting the weights touch together to keep your muscles under constant tension.
Use your arms to pull your butt down and back into the seat when using heavy weights.
Pull your toes up toward your shins to increase quadriceps activation.
Perform this exercise smoothly and deliberately for best results.
Leg Extension Benefits and Drawbacks
Not sure if leg extensions deserve a place in your workouts? Consider these benefits and then decide!
A very safe exercise
Injuries with leg extensions are very rare. They put no stress on your lower back and are relatively knee-friendly, provided you don’t go too heavy or use poor technique. They’re also ideal for training to failure, as you can just return to the starting position when you are unable to continue. There is no danger of getting pinned under a heavy weight.
One of the only ways to isolate your quads
Most leg exercises involve the knees and hips working together. This means that, as well as your quads, you’ll also be working your glutes and hamstrings, abductors and adductors. While this is not necessarily a bad thing, it does mean your quads may be overshadowed by these other muscles. Leg extensions allow you to prioritize your quads.
Easy to perform
Leg extensions are a very straightforward exercise. They’re easy to learn, which makes them ideal for beginners. However, more experienced exercisers will also appreciate this simplicity as, with no tricky movements to coordinate, they are free to focus on pushing their muscles to their limit.
Ideal for muscle building, pump-inducing drop sets
Most leg extensions have selectorized weight stacks so you can quickly change the weights without getting off the machine. This feature makes leg extensions perfect for drop sets. Rep out to failure as usual, but when you hit failure, reduce (or drop) the weight by 10-15% and rep out again. Perform 2-4 drops to fry your quads. And yes, that intense, deep burn is entirely normal!
Great for pre- and post-exhaust training
Pre-exhaust training involves doing an isolation exercise before a compound movement for the same muscle group, e.g., leg extensions before squats. Needless to say, this makes the second exercise much more challenging.
In contrast, post-exhaust training involves doing a compound exercise followed by an isolation movement for the same muscle, e.g., leg press followed by leg extensions. This allows you to wring out a few more reps and push your muscles past their usual limits.
Both pre- and post-exhaust are great ways to increase the intensity of your workouts and could help trigger greater hypertrophy or muscle growth.
Read more about pre- and post-exhaust training here.
A great way to increase your quadriceps mind-muscle connection
You cannot expect to build a muscle you cannot control or feel working. A lot of lifters complain that they don’t really feel their quads during squats and leg presses despite the exercises being challenging. Doing leg extensions teaches you to reconnect your mind with your muscles for more effective workouts. Bodybuilders call this the mind-muscle connection.
Good for knee stability
Strengthening the quadriceps, especially the vastus medialis, can help improve knee stability. Lateral movement of the knee joint can cause wear and tear, potentially leading to injuries. Stronger quads result in increased knee stability and fewer unwanted movements. Leg extensions are frequently used during early and mid-stage knee injury rehabilitation, e.g., post-surgery.
While leg extensions are a mostly beneficial exercise, there are also a few drawbacks to consider:
Knee joint shearing force
While leg extensions are generally quite joint-friendly, they’re not 100% safe. The relationship between your knees, the seat, and the position of the load puts a significant amount of shearing force through the joints. This means that while your femur remains stationary, your tibia or shin bone is pushed backward.
Shearing force is not really a problem unless you have damaged anterior or posterior cruciate ligaments. So, skip this exercise and its variations if you have a history of ACL and especially PCL injuries.
Easy to cheat
Watch a lot of people doing leg extensions, and you’d be forgiven for thinking they were playing soccer! They kick the weight up so that, mid-rep, there is very little tension on the target muscles. Using too much weight is the most common cause of this technique fault. So, go lighter and lift the weight smoothly to make your workout both safer and more effective.
Not very functional
A functional exercise is one that prepares you for the challenges of life outside the gym, such as everyday activities or sports. Examples include push-ups, lunges, Romanian and conventional deadlifts, and squat jumps. Invariably, functional exercises involve multiple muscles and joints working together combined with a load that can move in various directions.
Leg extensions are not very functional. They’re performed seated, the weight and your movements are is guided, and they don’t replicate any natural activities. They’re a good exercise for building bigger quads, but they probably won’t do much for your athletic performance or functional fitness.
Can be repetitive and boring
Set after set of the same old leg extensions can soon become boring. The good news is that, in the next section of this article, we’re going to share some new ways to do leg extensions and make this exercise fun again. By fun, we obviously mean more intense and effective!
Related: Best Leg Extension Alternatives for Quads Size and Strength
7 Best Ways to Use a Leg Extension Machine
Are you bored of doing regular leg extensions? Do they no longer provide you with much of a challenge? Liven up your quads workouts with these new and unusual variations!
1. Single-leg leg extensions
Muscles targeted: Quadriceps.
Most people have one leg stronger than the other. While a slight strength imbalance is normal and nothing to worry about, more significant differentials can be a problem and could lead to injuries. If nothing else, you might have one leg bigger than the other. Training one leg at a time is the best way to fix these issues.
Use your weaker/smaller leg first, then match your performance with your stronger leg. Gradually, your weaker leg will catch up with your stronger one.
Steps:
Adjust the backrest of the machine so that, when you sit on it, your knees align with the lever arm pivot point. Adjust the leg pad so it rests on your ankle and doesn’t move as you extend your leg.
Sit on the machine with your knees back against the edge of the seat. Grip the handles at your sides.
Without kicking or jerking, smoothly extend one leg until your knee is straight.
Bend your leg and lower the weight back down.
Continue for the desired number of reps.
Switch sides and repeat.
Benefits:
Fix your left-to-right strength imbalances.
You will probably be stronger using one leg at a time than both legs.
Suitable for forced reps, drop sets, and other intensifying methods.
Tips:
You can also do this exercise with an alternating leg action.
Use your non-working leg toward the end of your set to push out a couple of forced reps.
Take care not to kick the weight up.
2. 2:1 accentuated eccentric leg extension
Muscles targeted: Quadriceps.
You are stronger eccentrically than you are concentrically. This means you can lower more weight than you can lift. You probably won’t be able to find a spotter to help you lift a heavy weight so you can lower it yourself, so use this method to overload your quads and promote renewed muscle growth.
Steps:
Adjust the backrest of the machine so that your knees align with the lever arm pivot point. Adjust the leg pad so it rests on your ankles and doesn’t move as you extend your legs.
Sit on the machine with your knees against the edge of the seat. Grip the handles at your sides.
Without kicking or jerking, raise the weight with both legs but then lower it slowly with one. Really accentuate that eccentric/negative movement.
Raise the weight again with both legs and then lower with the other.
Continue alternating legs for the desired number of reps.
Benefits:
An effective way to expose your muscles to more weight than usual.
An ideal workout method for solo trainers.
Eccentric contractions are strongly linked to increases in muscle size.
Tips:
Use about 60% of your usual leg extension training weight.
The slower you lower the weight, the more challenging and effective this exercise becomes.
You can also do all your reps on one leg before switching sides.
3. 1 ½-rep leg extensions
Muscles targeted: Quadriceps.
If you want to develop your vastus medialis or tear-drop quad, this is the exercise for you. Each rep involves one full rep and one top-range half rep to really fry your vastus medialis and force it to grow. Be warned; off all the ways to do leg extensions, this could be one of the most painful!
Steps:
Adjust the backrest of the machine so that your knees align with the lever arm pivot point. Adjust the leg pad so it rests on your ankles and doesn’t move as you extend your legs.
Sit on the machine with your knees against the edge of the seat. Grip the handles at your sides.
Without kicking or jerking, raise the weight with both legs and then pause briefly.
Next, bend your legs and lower the weight halfway down.
Extend your legs once more, and then lower the weight all the way down.
That’s one rep – keep going!
Benefits:
Increases time under tension for a more effective workout.
One of the best ways to target the vastus medialis or tear drop quad.
Produces an intense burn and deep pump in the quadriceps muscles.
Tips:
Don’t go too heavy; this is a very challenging exercise.
Avoid kicking the weight up. Instead, move smoothly and deliberately.
Don’t let the weights touch down between reps.
4. Isometric leg extension holds
Muscles targeted: Quadriceps.
Of the three types of muscle contraction (concentric/lifting, eccentric/lowering, isometric/static), eccentric contractions are the strongest. This means you can generate more force while stationary than you can while moving. This exercise exposes your muscles to much heavier loads than you could lift or lower. On the downside, you may need a training partner to help you raise the weight into the correct starting position.
Steps:
Adjust the backrest of the machine so that your knees align with the lever arm pivot point. Adjust the leg pad so it rests on your ankles and doesn’t move as you extend your legs.
Sit on the machine with your knees against the edge of the seat. Grip the handles at your sides.
Raise the weight until your legs are straight.
Hold the weight with your legs extended for as long as possible. Do not drop the weight at the end of your set. Instead, lower it as slowly as possible.
Benefits:
Exposes your muscles to much heavier weights than usual.
An excellent strength-building exercise.
A good way to break through leg extension sticking points.
Tips:
It’s okay to use momentum to help you raise the weight.
Time your sets and try to increase the duration as you get stronger.
Take care not to hold your breath, as doing so could cause your blood pressure to rise dangerously high.
5. Drop set leg extensions
Muscles targeted: Quadriceps.
Leg extensions create a lot of occlusion, meaning they stop blood flowing into your muscles, creating a rapid buildup of waste products and pain. In many instances, this means your set ends not because your muscles are exhausted but because your mind tells you to stop. Drop sets allow you to push past your usual failure point to stimulate more muscle growth. They also extend your time in the “pain cave,” so get ready to hurt!
Steps:
Adjust the backrest of the machine so that your knees align with the lever arm pivot point. Adjust the leg pad so it rests on your ankles and doesn’t move as you extend your legs.
Sit on the machine with your knees against the edge of the seat. Grip the handles at your sides.
Without kicking or jerking, raise the weight with both legs and then pause briefly.
Lower the weights, stopping just before they touch down, and repeat. Continue until you are unable to perform any more reps.
Lower the weight by 10-15% and then rep out again. Do as many reps as possible.
On reaching failure, reduce the weight by another 10-15% and go again.
Make one more weight reduction and then rest.
That’s one triple drop set – can you do more?!
Benefits:
An effective way to train your muscles beyond failure.
Produces an intense burn and pump.
An excellent finisher to any quad-centric leg workout.
Tips:
Try not to speed up as you reduce the weights. Maintain good technique throughout, despite the intense burning in your quads.
Do not rest between drops. Transition as quickly as you can between weights.
You can do a single drop set finisher or do several drop sets as preferred.
6. Toes straight/toes in/toes out/toes pointed leg extensions
Muscles targeted: Quadriceps.
This four-exercise giant set is a favorite of legendary bodybuilding coach Harry Rambod, inventor of the popular FST-7 workout method. Rambod specializes in preparing competitors for the biggest shows in bodybuilding, where every muscular details matter. In this giant set, you’ll be altering the angle of your feet to hit your inner and outer thighs more.
Steps:
Set up for leg extensions as usual. Make sure your toes are facing forward and not rotated. Do 4-6 reps in this position.
Next, turn your toes inward and perform another 4-6 reps. This hits your outer quads.
Without stopping, turn your feet outward to hit your inner quads. Again, pump out 4-6 reps.
Finally, point your toes away from you and do your last 4-6 reps. This emphasizes your upper quads, especially the rectus femoris.
Rest for 2-3 minutes and repeat.
Benefits:
An excellent way to break through training plateaus.
Build the inner, front, and side quads equally.
A very intense workout that’s ideal for experienced exercisers.
Tips:
Go light – this exercise sequence is extremely tough.
Take care not to twist your knees; turn your toes and hips instead.
Expect severe post-exercise muscle soreness after doing this series for the first time.
7. Leg extension-air squat superset
Muscles targeted: Quadriceps, gluteus maximus, hamstrings.
Supersets involve doing two exercises back to back to extend your set and let you push your muscles beyond failure. While supersets are undoubtedly effective, hogging two sets of gym equipment can make you very unpopular, especially as you won’t actively be using one of them. This quad-killing superset still only uses one machine, so you won’t upset any of your fellow exercisers.
Steps:
Adjust the backrest of the machine so that, when you sit on it, your knees align with the lever arm pivot point. Adjust the leg pad so it rests on your ankles and doesn’t move as you extend your legs.
Sit on the machine with your knees back against the edge of the seat. Grip the handles at your sides.
Without kicking or jerking, smoothly extend your legs until they are straight.
Bend your legs and lower the weight back down.
Continue until you have no more reps left in the tank.
Hop off the machine and stand beside it with your feet shoulder-width apart, toes turned slightly outward.
Bend your legs and squat down until your thighs are parallel to the floor.
Stand back up, stopping just short of complete lockout, and repeat. Do as many reps as possible.
Rest, enjoy that sick pump and burn, and then repeat – if you dare!
Benefits:
An effective way to push your muscles beyond their usual failure point.
A simple yet intense way to overload your quadriceps.
A space and time-efficient lower body superset workout.
Tips:
Do alternating lunges or sissy squats if you prefer.
Move quickly from one exercise to the other – no lollygagging.
Raise your heels on blocks for the squats to increase quads engagement.
FAQs
Do you have a question about leg extensions or lower body training in general? No problem, because we’ve got the answers!
1. How many reps and sets of leg extensions should I do?
Leg extensions generally work best when done for medium to high reps using light to moderate weights, e.g., 12-30. Lower reps mean you’ll be use heavier weights, usually leading to kicking and momentum, which takes the stress away from the target muscles. Save the heavy weights and low reps for squats and deadlifts.
In terms of sets, 3 to 4 should be sufficient for most people. If you feel you can do more, you are either not pushing your muscles close enough to failure or are resting too long between sets.
3 to 4 sets of 12 to 30 reps should be more than enough to fatigue your quads, especially if you are doing them in conjunction with other quads-dominant leg exercises.
2. How often should I train my legs for growth?
While some bodybuilders train their legs once a week, you’ll probably experience better results if you work your lower body 2-3 times per week on non-consecutive days, e.g., Monday and Thursday, or Monday, Wednesday, and Friday.
This frequency provides a good balance between training and recovery. Training a muscle group more than once per week makes sense, as it takes about 72 hours for full recovery to occur (2).
3. Are leg extensions a good exercise for strength?
While leg extensions will make you stronger, they are not a good exercise for developing absolute strength. Doing leg extensions with heavy weights and low reps invariably leads to kicking the weight up, making the exercise less effective and potentially dangerous. Movements like squats and deadlifts are much better for building strength.
4. Are leg extensions safe?
There is a risk of injury with any exercise, but leg extensions are relatively safe. Your lower back is unloaded and supported, and you cannot get pinned under a heavy weight if you fail to complete a rep.
There is a significant amount of shearing force on your knees, which puts pressure on the cruciate ligaments, but this should present no problem if your knees are healthy. Use good form and appropriate weights to minimize your risk of injury.
However, if leg extensions cause knee pain, you should avoid this exercise and do something that doesn’t bother your joints.
5. Are leg extensions all I need for my lower body?
As effective as leg extensions are, you need more than this one exercise to build a strong, muscular lower body. While leg extensions work your quads, they don’t involve your hamstrings, glutes, abductors, adductors, or calves. So, in terms of muscle mass, leg extensions only really work about 25% of what’s available.
As such, leg extensions are just one of the exercises you should use to build your legs. A more comprehensive leg workout looks something like this:
Exercise
Sets
Reps
Squats
3
6-8
Romanian deadlifts
3
8-10
Leg extension
3
12-15
Leg curls
3
12-15
Lunges
2
15-20 (per leg)
Standing calf raise
4
12-15
In the table, each row represents an exercise, and the columns represent the number of sets and the range of repetitions for each exercise. For example, Squats should be performed in 3 sets, with 6 to 8 reps in each set. Similarly, Romanian deadlifts should be performed in 3 sets of 8 to 10 reps, and so on.
Wrapping Up
While many people are quick to label leg extensions as non-functional or only good for bodybuilders, it’s actually an excellent tool for prioritizing your quads and improving your knee stability and health. Whether you’re rehabbing, bulking, or endurance training, you can do it all with leg extensions.
But you don’t have to limit yourself to doing regular straight sets of leg extensions; single-leg, 1½ reps, isometric holds, drop sets, etc., are all great ways to spice up your workouts, so get creative! With seven different variations to try, leg extensions need never be boring.
References:
Grob K, Ackland T, Kuster MS, Manestar M, Filgueira L. A newly discovered muscle: The tensor of the vastus intermedius. Clin Anat. 2016 Mar;29(2):256-63. doi: 10.1002/ca.22680. Epub 2016 Jan 6. PMID: 26732825.
Hamarsland H, Moen H, Skaar OJ, Jorang PW, Rødahl HS, Rønnestad BR. Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Front Physiol. 2022 Jan 5;12:789403. doi: 10.3389/fphys.2021.789403. PMID: 35069251; PMCID: PMC8766679.
Warm Up: The 12 Best Leg Stretches Before a Workout
A good workout starts with a thorough warm-up, or at least it should. Warming up prepares your muscles and joints for what you’re about to do, improving performance while possibly lowering your risk of injury.
We say possibly because you may still get injured even if you warm up (1). Sometimes, injuries happen no matter how well you prepare your body. Luck, it seems, plays a part.
That said, warming up doesn’t take long, and the time saved by not warming up could cost you months of lost training if you suffer an otherwise avoidable injury. Think of warming up like the safety belt in your car – you hope you don’t need it, but you will be glad you put it on if you’re involved in an accident.
Of course, there is a right way and a wrong way to warm up. Static or stationary stretches are generally not a good idea because they can lower your force production potential when held for extended periods (2). Instead, you should build your warm-up around dynamic or moving stretches.
In this article, we reveal the 12 best dynamic lower body stretches to do before a workout.
How to Warm-Up
Before we reveal the 12 best leg stretches to do before a workout, let’s take a moment to look at how they fit into a general warm-up.
Your warm-up should match the demands of the activity you are about to do. For example, a warm-up for jogging should be different from how you prepare your body for an intense leg workout. However, most warm-ups include the same stages, even if what you do or how long you spend on each stage differs.
The generally accepted stages of a warm-up are:
Pulse raiser
The pulse raiser is the part of a warm-up that makes you warm and involves several minutes of cardio. Ideally, you should start at a leisurely pace/level of intensity, and increase it over several minutes, e.g.:
Walk 2 minutes
Jog 3 minutes
Run 5 minutes
This progressive pulse raiser eases you into your workout, so you feel very comfortable throughout. It increases general tissue temperature and blood flow, ensuring your muscles are well-oxygenated. The pulse raiser also prepares your body for the next stage of your warm-up.
Mobility exercises
Now you are feeling a little warmer, it’s time to focus on your joints. A joint is where two or more bones come together to form a union, e.g., your hips, shoulders, and knees.
Mobility exercises improve your range of motion and reduce joint friction, wear, and tear by increasing the production of synovial fluid. This substance lubricates your joints and nourishes the articular surfaces at the ends of your bones, specifically the hyaline cartilage.
A few minutes of mobility exercises can help your joints feel more supple, making your workout more comfortable. Examples of joint mobility exercises include:
Wrist rolls
Shoulder rolls and shrugs
Waist twists and side bends
Shallow progressing to deeper squats
Ankle rolls
Your warm-up should focus mainly on the joints you are about to use in your workout. So, if it’s leg day, spend most of your time working on your ankles, knees, hips, and lower back, and not your upper body.
Dynamic stretches
When it comes to stretching, most people think of static stretches, such as touching and then holding the toes to stretch the hamstrings. While there is nothing inherently wrong with static stretches, dynamic stretches are more appropriate for warming up.
As their name implies, dynamic stretches involve movement. So, instead of holding a stretched position for a set time, you move in and out of the stretch for reps. The benefits of static stretching include the following:
Maintenance/increase of muscle temperature and blood flow.
Maintenance/increase of heart and breathing rate.
Increased motor unit activation for increased strength and power.
Improved functional flexibility and range of motion.
Increased synovial fluid production for more mobile joints.
Replicating the movements you are about to do in your workout.
In contrast, static stretches tend to have many of the opposite effects, which is why they are better suited to your cooldown.
As with your mobility exercises, your choice of dynamic stretches should match the demands of your workout. Focus your energies on the muscles you are about to train. For example, if you are preparing for a chest workout, there is no need to spend much time dynamically stretching your legs.
Ramping
Now you are warm and mobile, you may be tempted to jump straight into your workout. While such enthusiasm is admirable, you may want to build up gradually to your intended intensity level. This is called ramping.
For example, if you plan on running a fast 5k, you’ll probably find your performance is better if you build up to your maximum speed over a couple of minutes. This allows you to practice your running technique and iron out any faults. Starting slower will also probably mean you finish faster.
In strength training, ramping usually involves doing a few progressively heavier sets of your main exercises to prepare your muscles for whatever challenges await them. For example:
10 reps x 20kg/45 pounds
7 reps x 40kg/90 pounds
5 reps x 60kg/135 pounds
2 reps x 80kg/175 pounds
10 reps 100kg/222 pounds – first work set
The heavier your training weights, the longer your ramp needs to be. However, each one should be a submaximal effort and feel relatively easy. Note how the rep count in the example decreases as the weight increases. This ensures you acclimate your muscles to the load while avoiding unnecessary fatigue.
Read more about warming up for strength training here.
Warming up takes time, but it’s time well spent. A thorough warm-up can be the difference between a good workout and a great one!
How long should a warm-up last?
Warming up is a gradual process that takes you from sedentary to ready to train. While these is no one-size-fits-all duration for warm-ups, the time you need to get ready will depend on several factors, including:
The intensity of your coming workout – the harder you plan on training, the longer you’ll need to warm up. Easier workouts usually need shorter warm-ups.
Recent activity levels – you’ll probably need to warm up longer if you’ve been physically inactive.
Your age – older exercisers often benefit from longer warm-ups, whereas younger exercises usually feel ready to train sooner.
Ambient temperature – you’ll warm up faster if your training environment is also warm.
Previous injuries – previously injured joints and muscles often feel better after a thorough warm-up.
So, warming up should take as long as necessary. This might be as little as five minutes for an easy workout or 20-30 minutes for something more intense. Adjust the length of your warm-up according to your training needs and goals.
The 12 Best Leg Stretches Before a Workout
Now you know the components of an effective warm-up, here is a list of 12 of the best dynamic leg stretches to do before your next leg workout.
You don’t need to do all of these exercises. Instead, pick the ones most relevant to your workout. 2-4 should be sufficient for most people. Keep your movements smooth and controlled, gently increasing your range of motion as you feel your muscles begin to lengthen.
Related: Upper Body Warm-Up You Should Be Doing Before Every Workout
1. Forward and back leg swings
Muscles targeted: Hamstrings, gluteus maximus, hip flexors.
Hours spent sitting at your desk or in your car can leave you with tight hips and hamstrings. This simple exercise will warm up these muscles and prepare your legs for more demanding activities. This is an excellent preparatory exercise for all lower-body workouts, both strength and cardio.
Steps:
Stand sideways onto a wall or handrail and hold it for balance. Bend your knees slightly for balance. Brace your core and look straight ahead.
Starting with your outermost leg, swing it forward and back from your hip. Keep your hips and shoulders stationary – no twisting.
Continue for 10-20 reps, gradually increasing height as your muscles relax.
On completion, turn around and swap legs. Repeat on the other side for the same number of reps.
2. Lateral leg swings
Muscles targeted: Hamstrings, gluteus maximus, hip flexors, abductors, adductors.
Many exercisers are stuck in the sagittal plane, meaning their workouts involve mostly forward and backward movements. However, in sports and life outside the gym, activities often occur in the transverse and frontal planes, meaning rotational and sideways. This exercise is similar to #1 but takes you out of that overused sagittal plane. This is an excellent warm-up for athletes and anyone who practices functional strength training, where transverse and frontal plane movements are common.
Steps:
Stand facing a wall or handrail. Place your hands on it for balance and support.
Raise one leg out to the side and then swing it in front of you so it crosses your other leg. Allow your hips to rotate as you swing your leg.
Swing your leg back out and repeat.
Continue for 10-20 reps, increasing your range of motion as you feel your muscles relax.
Switch sides and repeat.
3. Dynamic calf stretch (quadruped calf pumps)
Muscles targeted: Gastrocnemius, soleus, hamstrings.
While you may feel this exercise in your hamstrings if they are tight, it’s actually one of the best ways to prepare your calves for an intense workout. They’re not only ideal before calf raises but also an excellent exercise if your workout involves running or jumping. Calf strains can take a long time to heal, and this exercise could help prevent one.
Steps:
Adopt the push-up position with your hands and feet roughly shoulder-width apart. Brace your core. Lift your hips so your body resembles an inverted V.
Keeping your arms straight, alternately lower your heels toward the ground and then push up onto the balls of your feet.
Continue for 10-20 reps per calf, increasing your range of motion as you feel your muscles relax.
You can also do this exercise with your hands against a wall. This puts less stress on your arms and shoulders, although the range of motion at your ankles will be shorter.
4. Squat-to-stand
Muscles targeted: Hamstrings, gluteus maximus, adductors.
The squat-to-stand stretch, also known as bootstrappers, is a great way to get your entire lower body ready for a leg workout. However, it is quite challenging, so you should put it toward the end of your warm-up so your body is ready for it. This exercise could help you squat deeper and jump higher.
Steps:
Stand with your feet about shoulder-width apart, knees slightly bent.
Hinge forward from your hips and reach down to grab your toes.
Bend your knees and descend into a deep squat. Use your elbows to pry your knees apart and open your hips. Lift your chest and pull your butt down toward your ankles.
Keeping hold of your toes, lift your hips and push your butt up toward the ceiling.
Smoothly alternate between these two positions 5-10 times, increasing your range of motion as your muscles start to loosen up.
Pause at the top and bottom of each rep for a few seconds to maximize the benefits of this exercise.
Muscles targeted: Gluteus maximus, hip abductors, hip rotators.
Your hips can perform a wide range of movements. However, when it comes to stretching them, most people ignore hip rotation. Let’s fix that with this simple yet effective dynamic hip stretch. Whatever leg workout you are doing, your hips will feel better after this exercise.
Steps:
Stand with your feet together and your arms at your sides.
Bend one leg and push your knee out as you raise your foot toward your groin.
Grab your foot and shin, gently pulling it up and in.
Release your foot, switch sides, and repeat.
Alternate legs for 12-20 reps per side.
Do this exercise on the spot or while walking forward as preferred.
6. Dynamic side lunge
Muscles targeted: Gluteus maximus, abductors, adductors.
Like exercise #4, the squat-to-stand, this exercise works a lot of different lower body to deliver a time-efficient warm-up. It’s an excellent way to prepare your legs for squats and lunges and is especially useful for athletes involved in lateral movement sports, such as soccer, football, basketball, and hockey.
Steps:
Stand with your feet together and arms by your sides.
Take a large step out to your left, bend your left knee, and lower your hips back and down toward the floor.
Push off your left leg and bring your feet back together.
Repeat on the opposite side.
Alternate legs for 10-20 reps per side.
7. Heels to buttocks
Muscles targeted: Quadriceps.
Whatever leg workout you are doing, the quadriceps are probably involved. This group of four powerful muscles is often tight and will definitely benefit from some extra care and attention. This exercise is one of a few that dynamically stretches the quads in relative isolation. It’s also a good hamstring activation drill.
Steps:
Stand with your feet together and arms by your sides.
Bend one leg and bring your foot up toward your butt. Grab your foot with one or both hands and gently pull it closer in.
Release your foot and repeat with the other leg.
You can do this exercise on the spot or while walking forward as preferred.
Alternate legs for 10-20 reps per side.
8. Walking knee grab
Muscles targeted: Gluteus maximus, hamstrings.
The glutes are the largest and one of the strongest muscles in the human body. It’s incredibly hard-working and involved in most lower body movements, both as a prime mover and stabilizer. This exercise takes your hips into a flexed position, providing your glutes with a brief but welcome stretch.
Steps:
Stand with your feet together and arms by your sides.
Bend your leg and lift your knee toward your chest.
Grab your shin and gently pull your leg in and up to get a deeper stretch.
Release your leg, switch, and repeat 10-20 times per leg.
You can do this exercise on the spot or while walking as preferred.
Rise up onto tiptoe on your supporting leg to warm-up your calves and make this exercise even more dynamic.
9. Walking toe swipe
Muscles targeted: Hamstrings, gastrocnemius, gluteus maximus.
The walking toe swipe is an excellent exercise for anyone preparing for a locomotive workout, i.e., one that features walking or running. Not only is it an effective dynamic stretch, but it will also help fire up the muscles in your supporting leg.
Steps:
Stand with your feet together and your arms by your sides.
Take a step forward and, with your knee straight, pull your toes upward.
Hinge down from your hips and bring your arms forward to brush your foot.
Step forward, stand up, and switch legs.
Continue alternating legs for 10-20 reps per side.
10. Spider-Man lunges
Muscles targeted: Gluteus maximus, hamstrings, hip adductors, calves.
Of all the Marvel superheroes, Spider-Man is arguably the most athletic and agile. His ability to swing from webs and climb walls mean he’s got more in common with an Olympic gymnast than an eight-legged creepy-crawly! While this exercise won’t turn you into a superhero, it will help you develop marvelous hip mobility!
Steps:
Adopt the push-up position with your arms and legs straight. Brace your core.
Bend one leg and place your foot on the floor just outside your hand.
Ease your hips toward the floor to get a deeper stretch.
Return your leg to the starting position and repeat on the other side.
Alternate legs for 10-20 reps per side.
11. Dynamic 90/90 stretch
Muscles targeted: Gluteus maximus, abductors, adductors, hip rotators
Tight hips can hurt your workout and athletic performance in many ways. As well as reducing your range of motion, e.g., squat depth or stride length, tight hips are more prone to acute injury and chronic wear and tear. This exercise is a great way to stretch and mobilize your hips.
Steps:
Sit on the floor with your legs bent to 90 degrees and feet flat. Your torso should be upright and in good posture.
Roll your knees to the side and lower them to the floor. Turn your upper body toward your leading leg and lean forward slightly to deepen the stretch.
Return to the starting position and repeat to the other side.
Alternate legs for 6-10 reps per side.
Place your hands on the floor and use them for assistance if required.
12. Scorpion stretch
Muscles targeted: Hip flexors, quadriceps, rectus abdominis.
The scorpion stretch is one of those exercises that looks incredibly tricky but is actually relatively easy. However, it still provides an excellent dynamic stretch for the front of your hips and thighs while mobilizing your spine. That said, if you have a history of back pain, you may want to take it easy with this stretch or skip it entirely.
Steps:
Lie on your front with your arms stretched out to your sides to form a T-shape.
Bend one leg and cross it behind you toward your opposite hand. Keep your shoulders down, but lift and rotate your hips as much as necessary.
Return to the starting position and repeat.
Alternate legs for 5-10 reps per side.
Leg Stretches Before a Workout – FAQs
1. Why is warming up essential before a workout?
Warming up prepares your muscles and joints for the workout to follow, enhancing your performance while lowering the risk of injury. While injuries can still occur, a good warm-up can reduce the risk, making it a vital part of any exercise routine.
2. What is the difference between dynamic and ballistic stretches?
Both dynamic and ballistic stretches involve movement so they’re easy to confuse. However, where dynamic stretches are done smoothly and with control, ballistic stretches are done much faster.
Ballistic stretches are common in sports where movements are performed explosively, such as soccer and martial arts. However, for most exercisers, the risks of ballistic stretching outweigh their benefits.
You can read more about the pros and cons of ballistic stretching here.
3. How should I structure my warm-up routine?
An effective warm-up should consist of several stages: a pulse raiser involving cardio to increase tissue temperature and blood flow, mobility exercises to improve joint range of motion, dynamic stretches replicating workout movements, and ramped sets to gradually prepare your muscles for your main training session.
Work your way through all four stages spending as much time as necessary in each one. Adapt your warm-up to match the demands of your workout, tailoring each stage to your unique requirements.
4. How long should my warm-up last?
The ideal warm-up duration depends on various factors, including the intensity of your workout, recent activity levels, age, training venue temperature, and injury history. Most warm-ups last between five and 20 to 30 minutes.
Adjust the duration based on your training needs and goals. Warm up until you feel ready to train and avoid doing more than necessary, as your time and energy will probably be better used in your workout.
5. Are dynamic stretches good for improving flexibility?
Yes indeed! Contrary to popular opinion, dynamic stretches can help improve your flexibility (3). This is especially true when they are performed before a workout e.g., for a deeper squat. That said, while dynamic stretching is effective for improving flexibility, static stretching still has a place in a well-rounded flexibility program.
Combining dynamic and static stretching with other mobility exercises like foam rolling can lead to greater flexibility increases in less time.
Wrapping Up
An old rugby coach once told me that if you don’t have time to warm up, you don’t have time to work out. Not warming up can hurt your training performance, making your workout less effective, and could even lead to injuries. Skipping your warm-up might save you a few minutes but could cost you months in less productive workouts and injuries.
As warming up will add time to your training session, it makes sense to use the best tools for the job. Regarding stretching, that means dynamic stretches. Dynamic stretches offer many advantages over static stretches, including greater time efficiency and specificity.
Build your lower body warm-ups around the 12 exercises described above. Two to four stretches should be all you need to get ready for your next workout. Pick the exercises that best replicate the movements in your program.
References:
Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sports? The evidence from randomized controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20. doi: 10.1016/j.jsams.2006.03.026. Epub 2006 May 6. PMID: 16679062.
Nelson AG, Kokkonen J, Arnall DA. Acute muscle stretching inhibits muscle strength endurance performance. J Strength Cond Res. 2005 May;19(2):338-43. doi: 10.1519/R-15894.1. PMID: 15903372.
Egan AD, Cramer JT, Massey LL, Marek SM. Acute effects of static stretching on peak torque and mean power output in National Collegiate Athletic Association Division I women’s basketball players. J Strength Cond Res. 2006 Nov;20(4):778-82. doi: 10.1519/R-18575.1. PMID: 17194244.
Peptides for Muscle Growth
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Best Exercises to Lose Belly Fat After 50 — Get Fit and Fabulous
Once you pass your fifth decade, everything gets harder. Building muscle is a great struggle. Getting stronger takes a more dedicated effort. And maintaining a healthy body weight becomes a massive uphill battle. The reasons are clear; your metabolism is slowing down, your testosterone levels are depleting, and you’re naturally losing muscle and strength. So, what can you do about it?
Once you’re past 50, adopting a more intelligent approach to training becomes essential to conquer the innate obstacles to maintaining a healthy weight. Following the gym crowd and doing the old stand-by exercises to lose belly fat won’t cut it.
This article lists the best exercises to lose belly fat after 50. I’ll also lay out the other aspect of weight loss over 50 — how to eat to lose belly fat.
Importance of Losing Belly Fat Over 50
There are two types of fat in your body, subcutaneous and visceral. The fat that is beneath your skin is referred to as subcutaneous fat. This type of fat may be easily grabbed by hand and gathered in the usual “problem areas,” including the thighs, hips, neck, and arms. It accounts for around 80% to 90% of our total body fat.
The remaining 10 to 20 percent is called visceral fat and is found around the liver, spleen, intestines, kidneys, and other internal organs, as well as beneath the stomach muscles. It sometimes goes by “deep fat” since it covers your internal organs and fills the spaces between your stomach, intestines, liver, and other organs. [1]
Subcutaneous fat differs from belly fat, which is far more hazardous because it increases the risk of type 2 diabetes, cardiovascular disease, and inflammatory disorders. Belly fat forces the abdominal muscles outward because it is harder than subcutaneous fat.
These deep abdominal fat cells transfer their free fatty acids directly to the liver rather than releasing them into the bloodstream. Triglycerides and cholesterol are other types of fat that the liver creates in reaction and release into the bloodstream. Free fatty acids are the types of fat that are released from fat cells and carried into the blood, whereas triglycerides are another type of blood-borne fat that the body uses as an energy source. Increased risk of cardiovascular disease is linked to high cholesterol and triglyceride levels.
Challenges of Losing Belly Fat Over 50
Once past 50, you will find it increasingly difficult to keep your belly fat down to healthy levels. It’s not that your willpower to resist tempting foods is lower. Here are four physiological reasons you’re more prone to putting on belly fat over 50:
1. Reduced Metabolism
At around 30, most people’s metabolisms decline by about 1% every two years. Although the exact cause of our aging metabolism is unknown, it most likely involves a decline in muscle mass and a shift in hormone levels. Men produce less testosterone, while women’s estrogen levels decrease after menopause. [2]
2. Less Muscle
Age-related muscle loss, or sarcopenia, kicks in from about the age of 40. Because muscle is more active metabolically than fat, having less of it negatively affects our metabolic rate. As a result, you won’t burn as many calories at rest, making it easier for that spare tire to develop around your belly. [3]
3. Lifestyle
Most people tend to slow down as they age. By the time they reach their 50s, most folks stop playing sports, no longer play with the kids, and spend more time on the couch. That means fewer calories burned throughout the day.
4. Stress
When we experience chronic stress, our cortisol levels increase dramatically. This can indirectly contribute to higher levels of belly fat. As we get older, our stress levels can increase due to many factors, including work stressors, financial problems, and the concerns of looking after elderly parents.
Cortisol can increase the desire for comfort foods with high caloric content, particularly those high in carbohydrates and fats. These are the very foods that contribute to increases in belly fat.
Cortisol encourages fat storage, particularly visceral fat, which builds up around the abdominal organs. In fact, the hormone can actually redistribute subcutaneous fat to visceral fat.
Cortisol also has a catabolic effect on muscle tissue, causing a breakdown of amino acids. This can contribute to age-related muscle loss. [4]
15 Diet & Nutrition Tips To Lose Belly Fat Loss Over 50
As we’ve learned, excess belly fat is aesthetically unpleasing and dangerous. It puts you at a higher risk of cancer, coronary heart disease, type 2 diabetes, arthritis, and depression. Fortunately, it is possible to reduce your belly fat levels dramatically.
Here are 15 diet and nutrition tips that will complement your exercise-based efforts to reduce the spare tire:
1. Increase Your Fiber Intake
You can shed belly fat by increasing the amount of soluble fiber in your diet. This is because fiber will assist in lowering your blood sugar levels. You’ll experience stable insulin levels as a result.
Fiber, which is incredibly filling, also serves as the body’s natural cleaner. It enhances digestion and improves waste excretion. A 2011 study found that a 10-gram increase in soluble fiber consumption over a five-year period reduced belly fat accumulation by 3.7%. [5]
The best sources of fibrous carbs are brightly colored vegetables and berries, including strawberries, blueberries, blackberries, beans, lentils, and other legumes.
2. Reduce Your Alcohol Intake
Unsurprisingly, overindulging in alcohol can lead to a ‘beer gut.’ In fact, if you are trying to reduce your belly fat, alcohol will be one of your worst enemies. Alcohol contains zero proteins, carbohydrates, or fats. In other words, it has no nutritional benefit whatsoever, and every gram of alcohol adds seven calories to your system.
After you drink alcohol, your body prioritizes metabolizing it. That means your body will first burn alcohol instead of fat, postponing your ability to burn off the spare tire.
Alcohol puts almost twice as many calories per gram into your body than carbs and protein (seven versus four). And those calories are much easier to consume than the solid foods we eat to get macronutrients into our system. As a result, it is extremely easy to take in hundreds, even thousands, of zero-nutrition calories from alcohol in an evening.
Alcohol slows down the central nervous system and lowers inhibitions. One of the effects of this is that people eat more when they are drinking. And the foods that are normally consumed on these occasions are those that are high in simple carbs. All of this is a sure-fire recipe for fat gain.
Alcohol hurts food digestion, leading to reduced efficiency in breaking down fats for fuel, impeding the weight loss process.
Alcohol has a negative effect on testosterone production. Testosterone is an important hormone for fat loss, so its alcohol-induced lowered release will directly impact fat-burning ability.
The bottom line here is if you’re serious about getting rid of visceral body fat, you need to cut back on the booze. [6]
3. Consume More Omega-3 Fatty Acids
Your feelings, behavior, and physique aesthetics will change dramatically if you consume more omega-3 fatty acids, particularly while following a weight loss program.
Here’s what increasing your omega-3 intake will do for you:
Boost your insulin sensitivity
Aid with fat burning
Boost your metabolism
Reduce cortisol production and increase your energy
Assist with muscle growth
The best sources of omega-3 fatty acids are eggs, fatty fish, chia seeds, walnuts, and flaxseeds. [7]
4. Eat More Monounsaturated Fats
Monounsaturated fats have the power to lower insulin and LDL cholesterol levels. Here are five excellent sources of monounsaturated fats:
Olive
Nuts
Avocado
Avocado Oil
Coconut Oil
5. Eliminate Processed Grains
Processed grain products include cereal, bagels, pasta, bread, and bagels. The nutritional content of the grains is reduced while the calorie density is increased by milling, refining, and bleaching. That’s not a healthy combination.
Although whole grain types are preferable because they still contain some fiber and nutrients, even these are processed to some extent and may be high in calories.
However, you should only consume only whole grains going forward. That means avoiding products made from white pasta, rice, or flour. [8]
6. Prepare for Snack Time
A vital tactic for effective weight loss is predicting and planning when you’re likely to feel hungry throughout the day. When hunger strikes, having ready-to-eat, homemade snacks can come in handy.
Here are five tasty, straightforward snacks:
Apple crisps
Almonds
A nutritious smoothie
Hard-boiled eggs
A can of water-packed tuna
7. Reduce Liquid Calorie Intake
Liquid calories have several significant issues. Refined sugars are frequently used in weight loss smoothies as flavoring. Others use preservatives to enhance flavor and mixability. Those who consume solid meals feel satiated longer than those who use meal-replacement beverages.
In a 2007 study, test subjects were given solid food and a meal replacement shake, and their degree of satiety was monitored over the next four hours.
The satiety levels were much higher in the solid food group. In fact, the meal replacement group’s body didn’t even recognize that they had eaten from a chemical standpoint. [9]
8. Increase Water Intake
Hydration is crucial to a successful weight-loss strategy. Water can also help increase metabolism. Participants in a study who drank 16 ounces of water daily experienced a 30% rise in their metabolism. [10]
Always keep a water bottle with you. To stay full, regularly sip from it. Drinking water will also assist you in satisfying your thirst so that you don’t confuse it with hunger.
9. Begin Meal Prepping
One of the keys to sticking to your smart eating plan is prepping your meals in advance. This involves keeping a couple of hours aside, usually on the weekend, to prepare your weekly meals.
This greatly eases your search for nutritious options that adhere to your macronutrient guidelines. Meal planning will also significantly reduce your likelihood of reverting to poor eating patterns.
10. Avoid Trans Fatty Acids
Unsaturated lipids become trans fatty acids when hydrogen is introduced. They have been demonstrated to increase belly fat in addition to being connected to heart disease and insulin resistance. According to one study, eating a lot of trans fats can increase belly fat by 33%. [11]
11. Do a 14-Day Detox
To get rid of toxins and other impurities in your body, try a 14-day detox. The doors of fat loss may effectively be flung open by this. It’s not necessary to starve during a cleanse. It involves giving your body the proper nutrients to remove toxins and restore its natural equilibrium.
12. Increase Coconut Oil Consumption
Recent years have seen a lot of research focused on the coconut. Many of these studies have focused on how they can aid in weight loss.
Coconut oil contains medium-chain fatty acids that do not circulate in the bloodstream like long-chain fatty acids. Instead, they are sent to the liver, which turns them into energy. As a result, your body turns to coconut oil for energy rather than storing the calories as fat.
According to some studies, switching from olive oil, which contains long-chain fatty acids, to coconut oil, which contains medium-chain fatty acids, results in greater fat reduction. Coconut oil is particularly helpful for decreasing weight around the abdomen, where visceral fat collects. Because it is linked to so many ailments, visceral fat is the most harmful type of fat.
In a recent study, one ounce of coconut oil was added to women’s diets with excessive abdominal fat. Both their waist circumference and their BMI significantly decreased after 12 weeks. This was accomplished without any exercise or other dietary changes. [12]
13. Add Herbs to your Meals
Several plants have been used by indigenous peoples worldwide for centuries to help with weight loss. In recent decades, science has confirmed the effectiveness of some of them. Here are three of the best:
Turmeric
Cumin
Ashwagandha
14. Consume More Protein
Protein aids in fat loss in addition to helping you develop muscle. This is because protein has the strongest thermogenic effect of all the macronutrients, is very filling, and reduces hunger. As a result, it requires more energy to digest than fats or carbohydrates.
When paired with weight resistance exercise, protein’s ability to build muscle also aids in belly fat reduction. Maintaining muscle demands five times as many calories as maintaining body fat. Therefore, the more muscular you are, the leaner you will be!
Plan to consume one gram of protein per pound of body weight, with your preferred protein sources being eggs, chicken, fish, legumes, Greek yogurt, and cream cheese. [13]
Related: Try Our Protein Calculator
15. Cut Yourself Some Slack
It is important to be realistic when trying to lose belly fat. When you try to lead a healthy lifestyle, you’ll find yourself moving in the opposite direction from the vast majority of people. The environment you are in will constantly provide you with temptations. It’s ridiculous to expect yourself to never make a mistake. Remember that a poor eating decision won’t halt your progress.
The key takeaway is that you shouldn’t punish yourself if you make a poor nutritional choice or skip an exercise. Your ability to succeed depends on developing long-lasting habits that you can maintain. An occasional slip-up won’t hamper your results.
Best Exercises to Lose Belly Fat Over 50
Losing weight, and keeping it off, is all about consistency. Sticking to a balanced training and diet plan to create a calorie deficit will help you shed unwanted pounds effectively and sustain your weight loss progress over time.
The key to success is incorporating a sustainable exercise schedule into your lifestyle. Let’s find out how it should (and shouldn’t) be done.
How Not to Lose Belly Fat
Let’s get it straight from the outset, you will not lose belly fat by doing hundreds of sit-ups, crunches, leg raises, or other exercises for your abdominal muscles. The reason is simple; you cannot spot-reduce belly fat. In other words, doing a thousand crunches will not burn fat off your belly fat.
Fat comes off the body evenly. So, when you do a calorie-burning exercise, you cannot dictate what part of the body it will come from. Depending on your genetics, the fat might come off the belly and the sides of the waist (the dreaded love handles) last. When you build muscle, you will also increase your metabolism to burn more calories.
Exercise Type: Fast or Slow?
There is a lot of confusion about what type of cardiovascular exercise is best for weight loss. It boils down to two options — long and slow cardio or fast and short cardio. Both sides have their passionate advocates, yet the current scientific consensus is squarely on the side of fast, short, high-intensity sessions. High-intensity interval training (HIIT) involves quick bursts of high-intensity training followed by short rest periods.
The best HIIT exercises will allow you to use maximum exertion to burn maximum calories. Running is a great choice, allowing for hard-out sprints (imagine a Doberman is chasing you) followed by a slow jog. Incorporating HIIT training into your exercise schedule thrice weekly will help you burn calories while exercising and turn your body into a fat-burning furnace by boosting your metabolism for the next 24 hours. [14]
The best exercises to reduce belly fat for men are those that burn the most calories. Combine this with a healthy diet, and your belly girth will decrease. Here are the six effective belly fat exercises to reduce fat from your midline:
Treadmill
Exercising on a treadmill is the most popular form of cardio exercise in gyms worldwide. However, most people do not do it with enough intensity. Walking at 2 miles an hour while reading a book will not cut it. A far better way to go is HIIT. This involves interpreting short sprints with even shorter rest periods for multiple bouts.
Tabata is another effective form of HIIT workout for fat loss. It involves a slow two-minute warmup and a 20 seconds max speed sprint. You then throw your legs out to the side of the running belt for 10 seconds. That is one round. The workout involves performing eight rounds. It is extremely hard work but burns a ton of calories. Then, thanks to what is known as the enhanced post-exercise oxygen consumption (EPOC) effect, you will have an elevated metabolism for the next 24-36 hours!
Rowing Machine
The rowing machine is another excellent exercise that will help you reduce fat around your belly. This exercise involves your whole body and gets your heart and lungs in good shape. While rowing, stay upright and move through a full range of motion, pushing through the legs. [15]
Here’s an awesome fat-burning rowing machine workout that combines the rowing machine with body weight and free-weight exercises:
Row at a steady pace for 10 minutes.
Jump off the machine and do 10 dumbbell overhead presses.
Do 10 standing torso twists or cross-body punches.
Row at a steady pace for 10 minutes.
Jump off the machine and do 10 lateral shuffle walks.
Now do 15 kettlebell swings.
Row at a steady pace for 10 minutes.
Jump off the machine and do a 30-second plank.
Now do 10 step-ups.
Jumping Jacks
Jumping jacks is a classic old-school cardio exercise you can do anywhere, anytime, to burn off those excess calories. To perform them, start with your legs together and your arms by your sides. Take a small jump straight up and, as you do, move your legs apart. At the same time, swing your arms up above your head into a clap. Take another small jump and return your arms and legs to their starting position.
You can use jumping jacks to burn off calories as a stand-alone exercise or add them to your workout routine. For example, if you are doing a weight training program, do 20 jumping jacks between each set.
Burpees
The burpee is another old-school bodyweight exercise that must be a part of your training regimen. This is, in fact, one of the highest calorie-burning exercises that you can do without any equipment.
Here is how to perform the burpee:
Stand with feet shoulder-width apart and your arms by your sides.
Drop down into a push-up position, kicking your feet back behind you.
Perform a push-up.
Jump your feet back toward your hands.
Spring up into the air to return to the start position.
Burpees can be performed in HIIT fashion, making them an even more effective fat burner. Here is an example of how you can do this:
Do burpees for 20 seconds.
Rest for 10 seconds.
Do another 20-second round of burpees.
Rest for 10 seconds.
Repeat until you have completed eight rounds, aiming to maintain the same number of burpees in each round.
Step-Ups
Step-ups are another effective calorie burner that you can do without any equipment. Besides helping you reduce belly fat, this exercise will work on your quads, glutes, hamstrings, and calves. Here is how to perform step-ups:
Stand out 12 inches away from a step or bench with a hip-width stance.
Place your right foot on an elevated surface while the left is grounded.
Drive your right foot into the surface and extend your leg. Both your feet should be together at the top.
Reverse the movement to lower yourself to the floor.
Switch between legs or complete recommended reps on the same side between changing sides.
Always keep your body straight and tall. Avoid the temptation to lean forward from your hips. Hold a pair of dumbbells in your hands to burn even more calories.
Shuttle Sprints
This is a challenging cardio calorie burner that will also improve your agility.
Set up two markers on the floor 3 yards apart.
Begin with your hand on one of the markers in a sprint stance.
Sprint to the other marker and touch it with your hand.
Immediately sprint back to the other marker.
Lift Weight to Lose Weight
The second tier of your weight loss exercise regimen needs to involve some form of resistance training. There is conclusive evidence that exercise involving muscle contraction burns more calories and assists in fat loss.
Incorporating weight training into your exercise schedule will not only boost your fat-burning efforts but also ensure that you are not losing vital muscle tissue. In the process, it will help build your dream physique. [16]
Lifting weights burns a considerable amount of calories. That is especially the case when you perform what are known as compound moves, such as deadlifts, that involve several muscle groups working together. But there’s an extra benefit. After you finish your workout, your body will have a greater need for oxygen to meet the demands that your workout has placed on your muscles. This brings on the EPOC effect.
EPOC stands for excessive post-exercise oxygen consumption, and it leads to a higher metabolic rate for up to 24 hours. That means you burn more calories for up to a day after your workout.
When you work a muscle with weights, you place stress on that muscle. This can cause micro-tears in the muscle fiber. When you recover after the workout, your body uses energy to rebuild the muscle. That, too, is burning calories from stored body fat.
Weight training is the best way to add muscle mass. Muscle is much more dense than fat. It takes up more space and burns five times more calories than fat. So, every ounce of muscle you add makes you more of a fat-burning machine. That’s why resistance training should be integral to your belly fat loss program. I recommend doing resistance exercises at least twice weekly.
Rather than doing multiple sets of the same exercise before moving to the next one, you will do all five exercises consecutively, with a minimum amount of rest between exercises. Don’t rest at all between exercises one and two. Then give yourself 30 seconds to regain your breath before doing exercises three and four. Rest another 30 seconds before doing exercise number five.
Go through this circuit thrice, resting for two minutes between each circuit.
For each consecutive workout, your goal will be to add more resistance to the bar. However, only do so when you are confident that you have optimized your form on that movement.
Here is your six exercises resistance training circuit for weight loss:
Dumbbell Bench Press
Prime Mover: Pectorals
Sit on the end of a bench with dumbbells resting on your thighs. Roll back onto the bench, bringing the dumbbells up to arm’s length above your chest.
Breathe in as you expand your chest and lower the dumbbells to the sides of your chest. Be sure to go down to a point at least an inch lower than your nipples.
In the bottom position, your scapulae should be squeezing together. Now breathe out as you power back to the start position.
Farmer’s Walk
Prime Mover: Quadriceps
Select a pair of light dumbbells of an appropriate weight.
Stand between the dumbbells and bend down to grip the handles. Lift the dumbbells by driving up through your heels while keeping your back straight and your head up.
Take an exaggerated step that requires you to lunge. The longer the step, the more emphasis is placed on your glutes, while shorter steps maximize the effect on the thighs.
Pushing off with your forward leg, continue lunge walking until you have covered the set distance.
Deadlift
Prime Mover: Upper Back
Stand in front of the bar so that your midfoot is under the bar and your feet are shoulder-width apart.
Grab the bar by bending the knees but maintaining a neutral spine. Hold the bar with a shoulder-wide mixed grip.
Push through your heels as you pull with your hips, not your arms. Your hips should be higher than the knees at the start of the pull.
Bring the hips, shoulders, and chest up together as the bar comes off the floor. You want the bar to travel directly up and close to your body.
As the bar reaches the mid-thigh level, squeeze your glutes tightly to prevent pulling with your lower back. At the same time, pull your shoulders back.
Continue pulling until you are standing erect.
Kettlebell High Pull
Prime Movers: Quadriceps / Glutes
Holding a light kettlebell, and with your feet shoulder-width apart, squat down with a neutral spine and your hips slightly higher than your knees. Your shoulders should be ahead of the kettlebell.
Simultaneously pull down through your feet while driving your hips up and forward. Pull the kettlebell up toward your chin. This movement should bring you up on your toes.
Immediately squat back down into the start position.
Incline Dumbbell Curl
Prime Mover: Biceps
Set an incline bar at a 45-degree angle. Grasp two dumbbells with an underhand grip.
Curl the weights towards your shoulders.
Stop and squeeze your biceps when the dumbbells are 6 to 8 inches in front of your shoulders. Hold the contraction, squeezing tight, for 2 seconds.
Slowly return the dumbbells to the starting position. Be sure to resist gravity during eccentrics.
Lying Triceps Extension
Prime Mover: Triceps
Lie face up on a bench with a pair of dumbbells in your hands.
Extend your arms directly above your upper chest.
Keeping the elbows in, bend at the elbows as you bring the dumbbells down at the sides of your forehead.
Contract the triceps to return to the start position.
Putting It Together
Now that we’ve identified the types of exercise that best fit your weight loss exercise schedule, let’s consider the frequency of performing those movements. You must exercise five days a week. You will perform your HIIT exercises on Monday, Wednesday, and Friday. As already explained, HIIT involves short-duration workouts. In fact, you’ll only have to allocate six minutes to your workouts on those days.
Here’s how it will look:
Choose an exercise you are comfortable performing with maximum intensity (sprinting, cycling, and skipping are good options).
Perform a medium-intensity warmup for two minutes.
Perform 20 seconds of maximum intensity.
Recover for 10 seconds.
Repeat this sequence until 4 minutes are up.
On Tuesday and Thursday, you will perform your resistance training workout. On each exercise, you will perform 12 repetitions. Then move directly to your next exercise until you have completed the six-exercise circuit. Work up to doing four rounds of this circuit workout.
Supplement Strategies to Lose Belly Fat Over 50
The are four mechanisms used by fat loss supplements to help users strip off body fat:
Appetite suppression
Increased metabolism
Increased fat oxidation
Boosted energy levels
Here are five supplements you can consider for your weight loss program:
Caffeine
Caffeine has been a foundational ingredient in fat burners from the very start. Its main appeal is its ability to speed up metabolism. Each milligram of caffeine you add to your body has been shown to increase your metabolic rate by about one calorie to a maximum of about a hundred calories daily. Caffeine also reduces perceived exertion during exercise. That means you can work harder for longer and burn more calories.
Caffeine also can focus your energy consumption during exercise on your fat reserves rather than stored glucose. The evidence that caffeine suppresses the appetite is not very strong.
Too much caffeine, however, is not a good thing. The maximum daily dosage should be limited to around 300 mg (250 mg for women).
Coffee Caffeine
L-Carnitine
L-Carnitine is added to fat burners to increase fat oxidation. That’s because it has been shown to play a key role in transporting long-chain fatty acids into the cell’s mitochondria, where energy is produced. The body naturally produces carnitine, but it quickly depletes when exercising. Adding it to your fat burner will help to replenish your carnitine levels and speed up fat oxidation.
Look for a supplement that provides 1-3 grams of carnitine daily.
Green Tea
Green tea comes from the camellia sinensis plant. It is rich in polyphenols, including catechins and flavonoids. Catechins have been shown to be especially beneficial for fat loss, boosting the metabolism. The star among the catechins when it comes to fat burning is a compound called epigallocatechin gallate (EGCG). EGCG will boost your metabolism and work with L-carnitine to promote fat oxidation.
Green tea also gives you an energy boost. The ideal daily dosage of green tea for fat loss is 100 mg. Some products will individually list EGCG on the ingredient label. In that case, look for 500 mg.
Green Tea
Capsicum
Capsicum contains a polyphenol known as capsaicinoids. This compound provides a hot and spicy flavor to hundreds of foods. It has been shown to have some pretty impressive fat-burning benefits. For one thing, capsaicinoids increase the core temperature of the body. Your body will then work overtime to bring the temperature back to a state of homeostasis. This takes up energy, which burns calories.
Capsaicinoids also break down adenosine triphosphate (ATP), the main form of energy in the body. It has also been shown to boost the body’s lipase production, which breaks down fat for energy.
Glucomannan
The roots of the konjac plant are used to make the dietary fiber glucomannan. It has an incredible capacity for water absorption, which transforms it into a thick, gel-like substance. It multiplies to many times its original size when ingested because it combines with bodily fluids. Your stomach has to make place for this, which causes you to feel full. In this manner, glucomannan aids in appetite suppression so that you consume fewer calories throughout the day and finish with a net calorie deficit.
In addition to making more room in your stomach, glucomannan also delays stomach emptying and lessens the absorption of fats and proteins. The recommended dosage is one gram taken three times daily.
Summary
This article provided a complete blueprint for losing belly fat over 50. You’ve been given the ideal balance of cardiovascular exercises to burn calories and resistance training to increase muscle mass and stoke your fat-burning furnace. At the same time, you’ve been given a wealth of nutrition and dietary tips to get you beyond the barriers to belly fat loss.
It’s now over to you to put all this belly fat-burning knowledge into action. Don’t let procrastination hold you back. Instead, resolve to start your workout program tomorrow, starting with the three weekly HIIT workouts and then adding in two circuit weight training sessions. Then, work through the 14 nutritional tips, incorporating one new tip daily into your routine over the next two weeks. Stay positive, remain consistent, and you will steadily lose that stubborn belly fat.
References
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Hunter GR, Singh H, Carter SJ, Bryan DR, Fisher G. Sarcopenia and Its Implications for Metabolic Health. J Obes. 2019 Mar 6;2019:8031705. doi: 10.1155/2019/8031705. PMID: 30956817; PMCID: PMC6431367.
Van der Valk ES, Savas M, van Rossum EFC. Stress and Obesity: Are There More Susceptible Individuals? Curr Obes Rep. 2018 Jun;7(2):193-203. doi: 10.1007/s13679-018-0306-y. PMID: 29663153; PMCID: PMC5958156.
Burton-Freeman B. Dietary fiber and energy regulation. J Nutr. 2000 Feb;130(2S Suppl):272S-275S. doi: 10.1093/jn/130.2.272S. PMID: 10721886.
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Zivkovic, Angela M, et al. “Dietary Omega-3 Fatty Acids Aid in the Modulation of Inflammation and Metabolic Health.” California Agriculture, U.S. National Library of Medicine, July 2011,
Harris Jackson K, West SG, Vanden Heuvel JP, Jonnalagadda SS, Ross AB, Hill AM, Grieger JA, Lemieux SK, Kris-Etherton PM. Effects of whole and refined grains in a weight-loss diet on markers of metabolic syndrome in individuals with increased waist circumference: a randomized controlled-feeding trial. Am J Clin Nutr. 2014 Aug;100(2):577-86. doi: 10.3945/ajcn.113.078048. Epub 2014 Jun 18. PMID: 24944054; PMCID: PMC4095661.
Stull, April J, et al. “Liquid and Solid Meal Replacement Products Differentially Affect Postprandial Appetite and Food Intake in Older Adults.” Journal of the American Dietetic Association, U.S. National Library of Medicine, July 2008
Boschmann, Michael, et al. “Water-Induced Thermogenesis.” The Journal of Clinical Endocrinology and Metabolism, U.S. National Library of Medicine, Dec. 2003
Dorfman, Suzanne E, et al. “Metabolic Implications of Dietary Trans-Fatty Acids.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, June 2009
Assunção, Monica L, et al. “Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity.” Lipids, U.S. National Library of Medicine, July 2009
Batterham, Rachel L, et al. “Critical Role for Peptide YY in Protein-Mediated Satiation and Body-Weight Regulation.” Cell Metabolism, U.S. National Library of Medicine, Sept. 2006
Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201. doi: 10.3390/ijerph18137201. PMID: 34281138; PMCID: PMC8294064.
Hansen RK, Samani A, Laessoe U, Handberg A, Mellergaard M, Figlewski K, Thijssen DHJ, Gliemann L, Larsen RG. Rowing exercise increases cardiorespiratory fitness and brachial artery diameter but not traditional cardiometabolic risk factors in spinal cord-injured humans. Eur J Appl Physiol. 2023 Jun;123(6):1241-1255. doi: 10.1007/s00421-023-05146-y. Epub 2023 Feb 13. PMID: 36781425; PMCID: PMC9924870.
Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, Houmard JA, Kraus WE. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012 Dec 15;113(12):1831-7. doi: 10.1152/japplphysiol.01370.2011. Epub 2012 Sep 27. PMID: 23019316; PMCID: PMC3544497.
The 30-Day Arm Challenge for Dramatic Size & Strength Gains
Big arms demand immediate respect.
They are the body’s “show muscles,”; the most frequently displayed part. So the faster we can add size to our biceps, triceps, and forearms, the better.
However, most lifters fail to grow their arms. You might be one of them.
Are you having trouble making your forearms bigger? Have your biceps reached the height of their potential? Are you unable to get that amazing triceps horseshoe out?
What’s needed is an intervention — a short, sharp arms shock that will leave your bis, tris, and forearms no choice but to respond.
This 30-day arm challenge is designed to do just that.
Understanding the Arm Muscles
The arms consist of the following three muscle groups:
Biceps
Biceps Anatomy
The biceps brachii muscle comprises two heads — long and short. The short head originates higher than the long head on the scapular. The radius, or forearm bone, is connected to the one tendon that traverses the elbow joint and receives both the long and short heads.
The biceps are responsible for extending the elbow. They also have a small impact on shoulder flexion, which occurs when the arm extends in front of the body.
Triceps
The triceps is situated behind the biceps, on the upper arm. The biceps and triceps are opposing muscle groups so that when one contracts, the other relaxes. Since its purpose is to straighten the arm, any exercise that requires you to do so while facing resistance will engage your triceps.
The triceps muscle has three heads:
Medial
Lateral
Long
The region immediately below the side of the shoulder is known as the outer or lateral head. This head gives the arm a thicker, more robust appearance when fully developed and originates at the shoulder socket on the scapula. The long and medial heads originate at the top of the humerus, or upper arm. The triceps tendon is attached to the olecranon process of the ulna, the bigger of the two forearm bones, where all three heads of the triceps insert.
When completely developed, the triceps give the back of the upper arm a horseshoe shape.
Forearms
The muscles of the forearms can be divided into four groups:
Flexors
Extensors
Rotators
Extrinsic muscles
The flexor muscles are located on the side of the palm. The extensor muscles are on the side of the back of your hand. The forearm rotators supinate the hand, rotating it externally. They also pronate it to move in internally.
The fingers are moved by very small muscles divided into extrinsic muscles on the forearm and intrinsic muscles in the hand itself.
The forearm is capable of six actions. These are:
Wrist Flexion
Wrist Extension
Wrist Abduction
Wrist Adduction
Forearm Supination
Forearm Pronation
Should Women Train Their Arms Differently?
No, women should not train their arms differently from men. Men and women should not only perform the same forearm, biceps, and triceps movements, but they also shouldn’t use different rep ranges. In the past, women have been advised to tone their arms by using those lovely pink lightweight dumbbells and focusing on high repetitions. That counsel, however well-intentioned it may have been, will not produce the outcomes that most women desire.
Any lady I have ever met with strong, athletic arms has managed to lift what seemed like a heavy object to them. These women’s lack of testosterone, rather than their training methods, was the main reason their arms didn’t get bulky.
The musculature of men and women is the same despite our hormones being different. As a result, this 30-day arm challenge is just as effective for women as it is for men.
30-Day Challenge Overview
The 30-day Arm Challenge is divided into four 7-day phases as follows:
Strength A
Hypertrophy A
Strength B
Hypertrophy B
Strength and size go hand in hand. You can’t have one without the other. Each week you will develop greater arm strength to propel muscle growth. You will train each body part (biceps, triceps, and forearms) twice to thrice weekly.
Let’s now drill down on each of the four training phases:
Phase One: Strength
Rep ranges: 4-6 & 6-8
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system
The exercises selected for this stage are those that most people struggle with. As a result, you can improve your arm strength and balance, preparing you for the hypertrophy phase.
You will gradually increase the weight with each set during each strength phase. Your final set will be the heaviest weight you can lift while maintaining perfect technique. As a result, if you are performing eight reps, a ninth rep would be impossible for you to complete with good form.
Phase Two: Hypertrophy
Rep range: 10-12, 12-15, 15-20
Focus: Muscular development (hypertrophy) / targeting muscle heads
Rep Style: Tri-sets
Main Stimulus: Muscular system
The goal of Phase Two is to build the various muscle heads. Tri Sets are a part of your Phase 2 exercises. You perform these three exercises back-to-back. You can rest for 10 seconds between exercises and 120 seconds before your next round.
Phase Three: Strength
Rep ranges: 3-5 / 5-7
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system
During your second strength phase, you will lower your reps slightly from Phase One. Your body has already adapted to the 4-6, 6-8 rep range, so you need to go lower to continue getting stronger. You will be alternating between biceps and triceps exercises over four exercises. Rest between sets ranges between 60 and 120 seconds.
Phase Four: Hypertrophy
Rep range: 12
Focus: Muscular development (Hypertrophy) / targeting muscle heads (double emphasis)
Rep Style: Supersets
Main Stimulus: Muscular system
During this phase, you will double down on a particular muscle head by performing supersets (i.e., Scott curls and prone incline curls for the short biceps head). This forces the body to recruit maximal muscle fibers. After each superset, you will rest for 90 seconds. The workout will consist of a bicep superset (A1 & A2) followed by a triceps superset (A3 & A4). Then, move on to your second biceps superset (B1 & B2) and a final triceps superset (B3 & B4).
The Workouts
Here’s what the workout split for the four phases looks like for this 30-day arm challenge:
Strength A: Days 1-8
Hypertrophy A: Days 9-16
Strength B: Days 17-23
Hypertrophy B: Days 24-30
You won’t train your arms daily, as it can lead to over-training. Instead, you will train them every 48 hours. Recent research shows this is the ideal time frame for optimal hypertrophy and recovery. [2]
Here is an overview of your training days:
Day 1
Workout One
Day 2
Day 3
Workout Two
Day 4
Day 5
Workout Three
Day 6
Day 7
Day 8
Workout Four
Day 9
Day 10
Workout Five
Day 11
Day 12
Workout Six
Day 13
Day 14
Workout Seven
Day 15
Day 16
Workout Eight
Day 17
Day 18
Workout Nine
Day 19
Day 20
Workout Ten
Day 21
Day 22
Workout Eleven
Day 23
Day 24
Workout Twelve
Day 25
Day 26
Workout Thirteen
Day 27
Day 28
Workout Fourteen
Day 29
Day 30
Workout Fifteen
Phase One Workouts: Days 1-8
Your phase one workout consists of a pair of superset exercises that have you alternate a biceps and triceps exercise. Moving between the superset exercises should take you at most 10 seconds. That means you must have each exercise set and ready to go before you begin your workout. Rest for 90-120 seconds between supersets.
Superset A
Optimized Exercise Form:
Preacher Cable Curls:
Take an underhand grip on the barbell or EZ curl bar before settling into a preacher curl bench position. Your chest and upper arms should be in touch with the arm pad once you adjust the seat.
Keeping your chin tucked the entire time, extend your arms down the pads with a slight bend in the elbows. Keep your wrists in a neutral position and use a relaxed grip.
Squeeze your biceps and bend your elbows to start the upward movement while keeping your upper arms in touch with the arm pad. Lift until your shoulders are in line with the barbell or EZ bar.
Squeeze your biceps in the top contracted position.
Slowly straighten your elbows to bring the barbell back to the beginning position.
Close-Grip Bench Press:
Lay down on a flat bench with your feet planted on the floor. Grab a barbell with a grip that is just inside your shoulder width.
Unrack the bar.
From a starting position with the bar hovering above your chest, slowly lower the bar to your lower chest while keeping your elbows close to your body.
Press the bar firmly back up to the starting position.
SuperSet B
Close-Grip Chin-Ups: 4 x 8,6,6,4
Dips: 4 x 8,6,6,4
Forearms:
Reverse Curls: 3 x 12,10, 8
Optimized Exercise Form:
Close-Grip Chin-Ups
Reach up and hold the bar with a supinated grip and your little fingers about six inches apart.
Pull your chin up to and over the bar by pulling with your biceps and back.
Holding your arms in the highest contracted position, squeeze your biceps as hard as possible for a two-second hold.
Lower back to starting position under control.
Dips
Grab parallel bars with a neutral grip, then lift yourself until your arms are completely extended. Maintain an upright body position with straight legs.
Now, descend by bending your elbows to bring your torso toward the floor (do not allow your elbows to flare out to the side).
Push through the triceps to return to the start position.
Reverse Curls
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a pronated grip in front of your thighs.
Maintaining a neutral spine and keeping your elbows at your sides, bring the weights up to shoulder level.
Lower under control and repeat.
Phase Two Workouts: Days 9-16
Your phase two workout consists of a pair of tri-sets. Moving between each exercise in the tri-sets should take at most 10 seconds. Rest for 120 seconds between tri-sets.
TriSet A
Alternate Dumbbell Curls: 3 x 20/15/10
Tricep Pushdowns: 3 x 20/15/10
Incline Dumbbell Hammer Curls: 3 x 20/15/10
Optimized Exercise Form:
Alternate Dumbbell Curl
Hold dumbbells at your sides with your palms facing inward towards your thighs while standing with your feet shoulder-width apart.
Turn your right wrist to the front while keeping your elbow at your sides. Curl the weight up until your bicep is fully contracted.
Lower under control reversing the wrist motion so that your palms face your thighs in the bottom position again.
Repeat with the other arm.
Tricep Pushdown
Stand in front of a high pulley cable with a rope attachment. Hold the bottom of the rope handles with your elbows pinned to your sides.
Your hands should be at mid-chest level at the start position. Extend your arms down and slightly outward to fully extend the triceps.
Return to the start position under control and repeat.
Triceps Kickbacks
Grab a light dumbbell in your right hand and stand with your torso at a 45-degree angle and your left hand resting on your thigh.
Fully extend your right arm back from the starting position.
Revere and repeat, making sure not to use momentum to lift the weight.
TriSet B
Skullcrusher: 3 x 20/15/10
Barbell Curl: 3 x 20/15/10
Triceps Kickbacks: 3 x 20/15/10
Forearms:
Zottman Curl: 3 x 20/15/10
Optimized Exercise Form:
Skullcrusher
Lie on a flat bench with your feet firmly set on the floor. Hold a pair of dumbbells in your hands and hold them above your chest. Angle your arms slightly toward your head.
Keeping your elbows in, bend at the elbows to slowly bring the weight down and over your head. Do not move the position of your upper arms as you lower the dumbbells.
Press through the triceps to return to the start position.
Barbell Curls
Grab a barbell with your hands at shoulder width.
Keeping your elbows at your sides, bring your forearms up while squeezing your biceps. Contract as strongly as you can in the top position.
In that position, your knuckles should be at the level of your shoulders.
Now, slowly lower the bar to the start position. This eccentric portion of the rep should take twice as long as the concentric lifting portion.
Zottman Curls
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip.
Supinate the dumbbells during the eccentric motion. Your palms should face the ceiling when your hands are at your chest level.
Rotate your hands into a pronated (palms down) position.
Slowly lower the dumbbells to the start position.
Rinse and repeat.
Phase Three Workouts: Days 17-23
In phase three, you will do straight sets. Your total focus is on lifting maximum weight with perfect form. Rest as long as needed between sets to fully recover for the next set. At this stage, you should use a dip belt to add poundage to your bodyweight exercises.
Close-Grip Bench Press: (warmup 15 reps) 4 x 7,5,5,3
Close-Grip Chin-Up: 4 x 7,5,5,3
Barbell Curls: 4 x 7,5,5,3
Dips: 4 x 7,5,5,3
Reverse Wrist Curls: 4 x 12, 10, 8, 8
Optimized Exercise Form:
Reverse Wrist Curls
Sit on the edge of a bench with a pair of dumbbells held with a palms-down grip. Your hands should be about eight inches apart. Rest your forearms on your knees with your wrists hanging over the edge of your knees. Make sure your forearms are parallel to each throughout the movement.
Extend your wrists down all the way as you allow the dumbbells to roll down your fingers.
From the bottom position, flex your forearms to bring the dumbbells back to the start position.
Phase Four Workouts: Days 24-30
Your phase four workouts consist of nine exercises. They are divided into four supersets, two each for biceps and triceps and a standard set for forearms. Rest for 90 seconds after each superset.
Superset A1
Preacher Cable Curls: (warmup 15 reps) 4 x 12
Incline Dumbbell Curls: (warmup 15 reps) 4 x 12
Optimized Exercise Form:
Incline Dumbbell Curl
Set the angle on an incline bench to 45 degrees.
Grab a pair of dumbbells and sit on the bench with your arms hanging at your side.
Rather than starting with your arms hanging down in a fully vertical or neutral position, begin the exercise with your forearms about 10 percent from the vertical position. Your palms should be facing the ceiling.
Flex at the elbow to bring the right-handed dumbbell to the shoulder; contract the bicep in the top position.
Lower under control, again stopping 10 percent short of full extension.
Repeat with the left arm and continue alternating to complete your rep count.
SuperSet A2
Single-Arm Triceps Pushdown: 4 x 12
Reverse Dips: 4 x 12
Forearms:
Farmer’s Walk: 3 x 20 paces
Optimized Exercise Form:
Single-Arm Triceps Pushdown
Attach a single-handle attachment to a high pulley cable.
Stand in front of the pulley, facing it. Grasp the handle in your right hand and hold it at chest level with your elbows at your sides. Adjust your positioning so that the cable is taut in the start position.
Extend your arm and contract your triceps.
Reverse the motion to return to the start position, keeping your elbow at your sides.
Reverse Dips
Position yourself in front of a chair with your palms resting on the chair seat and feet on the ground about two feet in front of it. Your hands should be about six inches apart and your knees bent.
Lower your body toward the floor by bending at the elbows, going down all the way.
Push through the triceps to return to the start position.
Farmer’s Walk
Grab a heavy pair of dumbbells off the rack and hold them at arm’s length by your sides.
Walk around your workout area, taking 20 paces away from the dumbbell rack and then returning. This should take 3-60 seconds.
Replace the dumbbells on the rack.
SuperSet B1
Close-Grip Chin-Up – (warmup 15 reps) 4 x 12
Alternate Cable Curls – (warmup 15 reps) 4 x 12
Optimized Exercise Form
Alternate Cable Curls
Set the cable pulleys at their lowest level.
Stand in front of the machine, facing away from it, and grab the cable handles.
Adjust your position so the cables are taut, with your arms slightly behind your torso and elbows at your sides.
Flex the right elbow to curl your hand up to your shoulder. Squeeze the biceps tightly in the top position.
Lower under control and repeat with the left arm.
Alternate sides to complete your rep count.
SuperSet B2
Close-Grip Bench Press: 4 x 12
Triceps Push-Ups: 4 x 12
Optimized Exercise Form:
Triceps Push-Ups
Get down in the standard push-up position, but with your hands together under your body so that your thumbs and first fingers are touching. The gap between your hands will form a diamond shape.
Maintaining a tight core and a straight line from head to toe, lower your chest to the floor.
Push back to the start position.
30-Day Arm Challenge Nutrition
You will never grow your arms unless you eat a personalized nutrient-dense diet. Your body can only work with the building materials you provide it. Even if you are following the best arm workout on the planet, you will not add a single gram of muscle to your body without creating the right sort of caloric surplus.
Your workout places stress on your muscles. The type of workouts in this program will cause micro-tears in the muscle fibers. As a result, when you walk out of the gym, you will be weaker and smaller. Only when you feed the muscle with the protein and carbs needed to repair the micro-tears in your muscle fibers can you benefit from all your hard work. Besides repairing the muscle, your body will add a little bit more size to the muscle fiber to meet a similar challenge in the future.
You must create a daily caloric surplus to give your body the nutrients needed to build muscle. That means you are taking in more calories than you use.
To determine how many calories you need, multiply your body weight by 20. So, a 180-pound guy needs to consume 3,600 calories to give his muscle cells the building blocks for creating new mass.
Those 3,600 calories should be divided into six meals of equal size and spaced around three hours apart to get the most benefit from them. Each meal should have 50% carbohydrates, 30% protein, and 20% healthy fats as its macronutrient ratio. Aim for one gram of protein per pound of body weight.
These are the best protein sources to include in your mass gain diet:
Eggs
Dairy products
Whey protein powder
Lean beef
Chicken breast
Lean pork
Fish
You should also be consuming generous servings of these starchy and fibrous carbohydrates:
Potatoes
Yams
Brown rice
Corn
Pumpkin
Broccoli
Asparagus
Brussels sprouts
Cauliflower
Maintaining Your Gains
The week after you complete the 30-day arm challenge, you should take a break from training your biceps. Then follow a periodization program where you spread out each training phase from a week to a month. Here’s how it will look:
Month One: Hypertrophy 1
Month Two: Strength 1
Month Three: Hypertrophy 2
Month Four: Strength 2
Take a week off from training at the end of the second and fourth phases. You can follow this periodization program continuously to make ongoing gains.
Myths Around Arm Training
Several persistent myths surrounding arm training must be wiped away before every lifter can get the best bang for his lift. Let’s put straight the four most common arm workout fallacies:
Myth #1: You Can Build Arms with a Partial Range of Motion
Everywhere you look, whether in your local gym or on YouTube, you see guys doing partial reps, usually with weights that are far too heavy for them. Make no mistake; this is not a smart way to train. You need to work a muscle through its full range of motion for full development and maximum strength.
Myth #2: Standing Barbell Curls Are All You Need
The standing barbell curl has been the go-to exercise for the biceps since the beginning of organized weight training. As a result, you see a lot of guys rely on it as their sole bicep builder. That, however, is a mistake. Barbell curls allow you to use a lot of weight but have limitations. They do not allow for grip supination to target the different heads of the biceps.
When it comes to the triceps, a lot of guys spend their time on exercises of dubious value that do not allow for much weight, such as triceps kickbacks, when they could be doing moves that allow for a lot of weight, like close grip bench press and dips.
The bottom line is that you do not want to rely on just one or two exercises for arm development – variation is a must for overall development.
Myth #3: It’s All About the Weight
The standing barbell curl has got to be the most abused exercise in the gym. The reason is simple — people try to impress others with how much weight they can curl. As a result, they use so much body swing and momentum that their biceps are getting no stimulation at all.
Don’t be like those guys — leave your ego behind and focus on perfecting your exercise form and increasing your strength. Remember, 5 pounds curled perfectly is much better than 10 pounds with a bad form.
While we’re on the subject of weight, progressive overload should be gradual. So, rather than jumping from a 10-pound to a 15-pound dumbbell on the curl (a 50% increase), look to add just a single pound on the next set (a 10% increase). If your gym has microplates, you can make jumps of just 1-2%, which is even better.
Myth #4: You Can Wing It
The old saying that those who fail to plan, plan to fail is as true on the gym floor as anywhere else. You cannot turn up and train by feel if you are serious about getting results. Instead, you should record every exercise, set, rep, and weight in a training journal. That will allow you to know exactly how many sets, reps, and pounds to target on the next workout.
Most Common Arm Training Mistakes
There is generally no shortage of enthusiasm when it comes to arm training. There are, however, many common mistakes that tend to hold people back from getting anywhere near achieving their potential. Here are three of the common arm training mistakes and what to do about them:
Over-Reliance on Isolation Exercises
Which exercise will get you to bigger arms faster, curls or chin-ups? Pushdowns or triceps dips?
When you encounter someone who trains frequently but has poor arm development, they are usually weak for their body weight in the fundamental heavy compound pulling and pushing exercises.
All exercises can be divided into two main groups — isolation (single joint motions) or compound (gross motor activities). Compound movements often involve two joints, whereas isolation movements only involve one. Curls are single-joint exercises solely using the elbow, whereas chin-ups are compound exercises using both the elbow and the shoulder. Compound movements are the type of exercise that contribute the most to muscle growth. So, you won’t be able to add inches of thick, powerful muscle if you don’t focus on getting stronger at challenging pulling and pushing exercises like chin-ups or presses.
Lack of Arm Training Frequently
In the early stages of weight training, before drugs and protein powders, the training methods differed significantly from those employed today. They worked out their entire bodies three to five days a week, including their arms. Nowadays, training a body part more than twice per week is uncommon. In fact, the most popular bro split involves working out one body part per day and then working out every body part once weekly.
The introduction of steroids is credited with starting the tendency to train body parts sparingly. After bodybuilders began using steroids, training more than once weekly became unnecessary. All they had to do to gain muscle was pound a muscle group long and hard once every week. But for the vast majority of natural lifters, this simply does not work.
You transmit a signal to your muscles to grow when you lift weights. This signal can be measured using a process known as “muscle protein synthesis.” According to studies, this signal increases significantly after exercise, peaks at around 24-48 hours, and then rapidly declines. It reaches baseline and even deviates from baseline after 48 to 72 hours. [1]
This is not a concern for steroid users, but it is for natural lifters. Additionally, studies reveal that the duration of this muscle-building signal decreases with expertise. Only 14 hours may pass with an elevated signal for advanced lifters. You need to frequently send that muscle-building signal if you are like most participants in these trials. Maybe even every day. Sounds simple enough, but if you train and pound your arms daily, the cumulative damage will make you extremely sore, swollen, and over-trained. So, how can we circumvent this issue?
By adjusting the intensity.
Start by exercising your arms thrice weekly at a relatively high intensity. On these days, work out hard, but don’t lift to failure; instead, stop one or two reps shy of it. Divide the volume you currently perform for your arms each week into three workouts.
For most people, this translates to 12–21 sets overall per week for each muscle. For instance, if your objective is to complete 12 sets over the week, perform four sets on Mondays, Wednesdays, and Fridays.
Allowing Workouts to Get Stale
The saying “everything works, but nothing works forever” is certainly true when it comes to gaining muscle. No matter how great your training plan, exercise, and rep range, your body will eventually stop responding. People who find themselves in this scenario frequently increase the intensity or make minor adjustments, such as concentrating more on muscle contractions. They usually end up hitting the dreaded training plateau.
Unless you regularly alter your programming, your body won’t be able to build muscle consistently. Although switching up your workouts is crucial, switching up your rep range is even more important. Most rep ranges are beneficial for gaining muscle, but training in each one is a completely distinct experience.
Consider contrasting sets of 20 reps with sets of doubles. Both rep ranges create muscle, although being very different. Low reps (1–5 reps), moderate reps (8–12 reps), and high reps (15–20 reps) are the three main rep ranges for gaining muscle. Each one of them has been shown to increase muscle mass.
Use low rep ranges to maximize the development of grinding strength, use the low rep ranges. The traditional bodybuilder rep range for muscular development is the moderate rep range. In research, the 8–12 rep range consistently produces the highest muscle growth when other rep ranges are compared head-to-head. Most people undoubtedly get trapped in this rep range for this reason, and after being locked for a few months, their muscles cease reacting.
When used in a cycle with other rep ranges, going as high as 30 reps, this rep range is fantastic. Workouts with this rep range may seem like marathon sessions. They produce the craziest skin-bursting muscle pumps, but they are also draining. Remember that up to 70% of your arm’s volume consists of fluid and non-muscle fiber components. By increasing the ability of your arms to hold more non-muscle fiber structures and fluids, they will grow bigger if you train them to produce insane pumps with high reps. Start with a single rep range, then switch to a different range after a few weeks. Each time, observe how your arms respond.
Key Arm Training Principles
Here are five principles that need to form the foundation of your 30-day arm challenge:
1. Intensity + Volume
Many people who want to focus on arms development are relatively weak in terms of their arm strength. As a result, they cannot lift enough weight to build bigger arms consistently. You will not progress unless you combine intensity with volume.
2. Variety
If you repeatedly do the same thing, your body will adapt and stop responding. As a result, periodization has been a part of organized weightlifting from the beginning. That is why you must switch between intensification (strength work) and accumulation (hypertrophy work).
3. Targeted Stimulation
The key job of the arm muscles is elbow flexion and extension. The elbows flexors consist of four muscles:
The brachialis
The brachioradialis
The pronator teres
The bicep brachii (long head + short head)
Each of these muscles responds differently to stimuli. For example, the brachialis responds better to force, while the brachioradialis responds better to speed. Changing the grip also changes the focus of the exercise. A pronated grip targets the brachialis, while a supinated grip hits the biceps brachii. Even though the exercises may seem similar, they have a very different effect on the arm muscles.
4. Prioritization
To prioritize your arm development, you must train them at the beginning of the week. This applies to your training week cycle and your specific workout. So, arm training should be on Day One, and you should train your arms first during that workout. That way, you can pour all your training energy into your arm workout while you are fresh.
5. Progressive Overload
When you work a muscle, the stress leads to micro tears within the muscle fiber. Proper nutrition and rest allow the muscle to get bigger and stronger to meet that stress in the future. So the muscle can meet the previous stress level in the next workout. Unless you add extra stress in the form of either more weight or reps, it will not be overly stressed, and the micro-tears that lead to growth will not occur.
Read also: Progressive Overload: The Science Behind Maximizing Muscle Growth
Bonus Section: How To Improve Arm Vascularity
Nothing says badass like a pair of big and vascular arms. Vascularity refers to the clearly visible veins running throughout the body. A vast network of veins crisscross your body. These veins are typically not visible as they are covered by body fat that lies underneath the skin.
The pinnacle of fitness is having a muscular body that is also vascular. It announces that you are in excellent physical condition with little body fat. Of course, there are a lot of folks who have never set foot inside a gym but have visible veins. Some people are genetically predisposed to develop insane vascularity. There are also several medical problems that increase a person’s vascularity.
Even if you were born on the wrong side of the veiny genetic pool, there are definitely things you can do to improve your vascularity:
1. Reduce Your Body Fat Percentage
The more fat you have, the less noticeable your veins will be. Therefore, reducing your body fat percentage is the first thing you should do to highlight your vascularity.
Men must be in the 10 to 12 percent body fat range to have clearly visible veins. On the other hand, women must be even lower.
The first thing you need to do is enter a negative calorie balance. The difference between the calories you burn off and consume should ideally be 500 calories.
Second, drastically reduce your complex carb intake. The timeframe immediately following your workouts is the only time you should be eating carbohydrates. Approximately an hour after your workout, consume a meal or smoothie that is 50% carbs and 30% protein.
Add steady-state cardio to your weight training sessions if you’re trying to get vascular. Most of the calories you burn while exercising with high-intensity interval training (HIIT) will come from your glycogen stores. The calories you burn from steady-state cardio will come from your body fat reserves.
2. Strength Training
Contrary to popular belief, doing a lot of high rep sets with lesser weights is not the greatest approach to developing arm vascularity. The best technique to develop size and vascularity simultaneously is through heavy training in the 8–12 rep range. Blood pumps through the body more intensely the harder you train. The veins enlarge as a result, making them easier to observe.
You should end your workout with high-repetition sets to achieve a maximum pump. This will saturate the working muscle with blood, giving it the impression that it is about to explode. This kind of exercise is a component of Hany Rambod’s FST-7 program for bodybuilders trying to get into a super-ripped (and veiny) condition.
3. Include Isometrics
You should perform isometric holds during your recovery period and after your workout to further improve your vascularity.
4. Cut Water
A layer of fat beneath the skin will prevent your veins from peeking through. Water can also get between your veins and your skin. The bodybuilders on the Mr. Olympia stage appear so diced because they have removed most of the water from under their skin.
Wrap Up
The 30-Day arm challenge works. So long as you stick to the plan, you will develop significantly bigger and stronger biceps, triceps, and forearms. And those arms will not only be big but also defined. Put your all into this program with total dedication, belief, consistency, and grit, and you’ll be rewarded with arms to impress!
References
MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6. doi: 10.1139/h95-038. PMID: 8563679.
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