Tag: training
7 AM vs 7 PM: What Your Workout Says About You
7 am vs 7 pm: which is the preferred time to workout?
There are two types of people in this world. Early birds and night owls. Two distinct types of people, and their internal clocks affect their daily lives. I myself am I night owl, and have to drum up enough discipline to not let my mind completely wander and watch movies til 4am. Other people are in bed by 9pm and up at 5am.
I’ve personally never understood the whole worshiping of the early bird, but the old adage the early bird gets the worm does hold some weight.
People like Mark Wahlberg or Mike O’Hearn that get up at 3am are absolute weirdos. Ya, you’re up super early, but you went to bed at 7? I bet you’re a ton of fun…
Being a night owl is like being a pot head. It’s easy to go with the, “they’re lazy and never get anything done” cliché. Nowadays some of the most successful people are potheads. Seth Rogen, Joe Rogan, Brad Pitt, Eddie Murphy, all your favourite pro athletes, and the list goes on.
You can be a person that stays up all night pondering non sense, watching too many Alex Jones videos, and not getting anything done. This decision sabotages your next day to because it forces you to either sleep in late or run off less rest than you need. That definitely is an option and a lot of people do that.
Or, you can be someone who likes to work in the silence and seclusion the night sky provides. My point is, the early bird or the night owl doesn’t really matter. The move is to figure out what times your body and mind work best, and go from there. That being said, let’s see what your workout time says about you.
7am: Early Bird
This person’s a try hard. They’re getting up before their alarm goes off, watching some David Goggins, and running through a wall. They’re determined to make the day. Their feet hit the floor and the devil runs. The coffees ready, the outfit laid out the night before, and they’ve already done a morning mediation and read 100 pages from some super intense book. They go to bed at the same time every night, and rise at the same time every morning. Revolutions.
They sip their coffee and lemon infused water on the way to the gym, and listen to an audio book or in depth podcast. They arrive at the gym ready to conquer. They’re probably fasted and working out on an empty stomach because why not? This person’s a machine, and machines don’t need food.
They do a quick jog, followed by hitting the weights. Super sets of course, lot of reps, really getting the pump and heart rate going. They finish with some core and probably more cardio because why not. They may even ride their bike home or to work. This person gets ahead of the day. They eat the frog. They arrive places early and are ready for anything.
They’re a low carb, low sugar person, but likely high caffeine. They even plan their cheat meals (meals not days) and stick to it. Amazing. Most likely they’ve suffered some intense emotional damage or loss by something in their past and refuse to give in and ever be a loser ever again. Stay hard!!
7pm: Night Owl
This person plays with fire. They’re living dangerously. They finish their normal work day, and expect to muster up enough energy/pre workout high to leave their house again and crush weights at their local pump palace. 7pm turns to 8pm turns to 9pm and before you know it, you’re making Pillsbury cookies and firing up Netflix. This can and has happened…… trust me I know.
Going to the gym anytime past 7 pretty much guarantees you’ll be up all night. The combination of pre workout and endorphins adds a few hours of jitters and energy that you won’t be able to defeat, and get to sleep. 7pm is the last window to get a workout in before sabotaging your night. It’s a good time to go to the gym because the after work rush has left, but there’s still a solid amount of talent in the gym for motivation. And by talent, I mean chicks wearing Lulu’s and Gym Shark gear. Every day is leg day if you’re a gym girl.
I personally love the 7pm workout because it gives me time to eat and digest food all day, so my workouts are much better because I have more strength and energy behind them. I don’t mentally wake up for the first 2 hours I’m awake, (not a coffee guy) so anytime I’ve tried to work out in the morning, the workouts have been absolute dog shit. If you avoid the pitfalls of bailing on the 7pm workout, it can really be the crowning achievement of a day well lived.
If you eat like shit all day, do a physical job, and expect to rip yourself off the couch once you’re comfortable at home, it probably won’t happen for you. Once again, matching your workout with your lifestyle and preferences is huge. The 7pm workout is something I look forward to all day. I like to get as much of my shit done during the day as possible, and have that time to myself at night. It’s my form of meditation.
After my 7pm workout, I come home to shower, eat, and enjoy whatever videos or movies I want before bed because I’ve earned it. All my productive shit for the day is done and I capped it off with a great workout. Day well lived. That being said, I wrote this article after a 7pm workout because I did other stuff during the day. The gym can be a great buffer and mental release. It works as a reset that can make things clearer. You come back invigorated and raring to get one more thing done off your daily checklist before landing the plane.
At the end of the day, find what works for you and do it. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
You can follow Jake Brennan on Instagram.
Universities with Best Gyms In the U.S
Fitness is a phenomenon that not even college students can resist. Apart from keeping form, working out increase the level of understanding among students. It is for this reason that most institutions of higher learning have invested heavily in recreational resources. It is also important to note that some colleges offer diplomas and degrees in sporting activities. However, finding a college with the best resources for your fitness may prove to be difficult. This article will look at some of the universities with the best gyms in the United States. Note that this list has not put the facilities in any particular order.
Ohio State University
The university in Ohio state has a vast recreational center that’s one of the best in the country. Most importantly, the facility offers weight training programs with experienced trainers. Students can choose to train in groups or solo, whichever works best for them.
The institution’s climbing center is one of the most famous among all the states. That is not to mention outdoor recreation which includes yoga and stand-up paddleboard. Finally, Ohio State University gymnasium is equipped with state-of-the-art equipment to help you take your bodybuilding to another level.
University of Missouri
This institution boasts of having the best gym facilities in the whole of America. After scrutiny, we have established that indeed this institution is one of a kind when it comes to recreational facilities. The University of Missouri is home to numerous lifehack places you can perform any form of exercise.
The institution did a facelift on its recreational facilities in 2005 that is rumored to have cost $50 million. Most importantly, the gyms are open for a minimum of 16 hours. The facility’s Olympic-size swimming pool has hosted 52 Olympic medalists as of today. The University of Missouri ranks top among universities with the best recreational center not only in the United States but also globally.
Related Article:: Top 10 Sports where Players Use Steroids
Colorado State University
Popular for its Rec Cams, this university allows students to monitor the activities in the gym from any part of the institution. The cameras also show which stations and equipment are not in use at any given time. Colorado State University has invested heavily in physical maintenance equipment such as treadmills, barbells, and more.
Students are also offered a myriad of choices of various training activities. The student recreation center in the institution also offers several outdoor activities such as sand volleyball courts. Colorado State University should be among your top choices if fitness is your priority.
University of Arizona
University Primetime places the University of Arizona at the top of higher institutions with the most impressive recreation centers. The university has been expanding its recreation facilities with the most recent being an addition of 51,000 square feet of space in the fall of 2009.
The most notably gym equipment includes high-quality cardio machines, lifting equipment, cycle studios, courts, among others. Most importantly, the facility offers solo and group training in a wide range of physical exercises. The gym is open for at least 12 hours so you can go there at your most convenient hour.
University of Texas – Austin
The southern university boasts of multifaceted recreation centers that are every fitness enthusiast’s dream. With three outdoor gyms and several other field facilities, the University of Texas recreation center is among the best in the Americas. For bodybuilders, this is the ultimate place to be, thanks to quality training programs and equipment.
Most importantly, gyms at the University of Texas offer personalized regimens to help lifters concentrate on their gray areas. If you’re an aspiring bodybuilder who is about to join college and looking for a healthy training environment, consider this facility among the best.
Auburn University
Auburn University has consistently appeared at the top of the list when it comes to gym facilities. Most importantly, this institution has a culture of promoting physical activity as an integral part of learning. As such, it has equipped its gyms with state-of-the-art equipment to help students in training.
The facility’s most notable programs include the ‘Healthy Weight Challenge” which guides students on weight management. Additionally, Auburn has outdoor facilities such as swimming pools which are aimed at providing students with as many sporting options as possible. This facility boasts of having professional trainers who guide students in various sports. Finally, Auburn has 250-ft climbing walls that cater to all levels of climbers.
UMass – Amherst
The University of Massachusetts in Amherst is a force to reckon with in matters of fitness. It is one of the few higher learning institutions that give students an all-around preparation for what life has in store for them. Most importantly., the institution encourages students to incorporate fitness and wellness in their daily lives. It has one of the most competitive recreational centers you can find globally. Notably, the institution’s gyms are equipped with modern lifting equipment for every physical exercise.
Additionally, students who would like to be trained are assisted by experienced trainers in the facility. UMass also has several jogging tracks, one of them being the 6-mile North Pleasant-Pine’s Peak-East Pleasant track. The institution offers free nutrition sessions to interested students, that is not to mention meditation corners that are open to all students at any time.
University of Maine
MSN places the University of Maine first in its ranking of universities with the best recreational centers. The $25 million New Balance Student Recreation Center building has one of the best college gyms globally. The gym, equipped with modern, high-quality equipment every bodybuilder dream of. The University of Maine also has many outdoor recreation facilities such as jogging tracks and an ice-skating rink.
California State University – Long Beach
This university’s recreation and wellness center are one of a kind. The facility is open to both students and staff members. Notably, the gyms within the facility have the best equipment you can find on the planet. California State University has a pool of professional trainers who assist students and staff members in various training activities.
The institution also praise for its excellent outdoor recreation facilities such as sand volleyball and huge swimming pools. Students in the university have access to a vast beach where they can go for sailing adventures.
University of Pennsylvania
Universities along the east coast continue to do well not only in academics but also in other sectors such as recreation. The University of Pennsylvania is home to many playgrounds and gyms with the best resources you can find.
Apart from its famous Olympic-size swimming pool, the facility also has sophisticated physical training equipment such as cardio machines and unique treadmills. Most importantly, the facility boasts of an extraordinary golf simulator and massage studio that are unmatched by any other institution.
The University of California at Los Angeles (UCLA)
UCLA is famous for producing some of the best sporting talents in the country. This has been made possible by the Recreation Department in the institution that is equipped with quality, diversified equipment.
Most importantly UCLA has incorporated a daily fitness schedule in most of its activities to promote health and well-being among its community.
University of North Dakota
Have you heard of ‘Cosmic Climbing’ before? Well, the University of North Dakota is the undisputed home of rock climbing among much other fitness and activity-based events. Apart from beneficial workout programs and modern lifting equipment, the university also offers healthy cooking services in the culinary section. That means bodybuilders can monitor their diet and even have their meals prepared by professional nutritionists.
Most importantly, the university offers special fitness classes for students and members of staff at a time of their convenience. Its most popular sessions include cardio boxing and Bootcamp that are open to any member of the university community.
University of Alabama – Birmingham
Last but not least is the University of Alabama at Birmingham. The recreation center on this campus focuses on bodybuilding and general fitness. Students are offered beneficial training programs and fitness classes in a range of fitness areas. For instance, some fitness classes take students through yoga exercises, Zumba, Pilates, among others.
Most importantly, the institution has come up with several team-building activities to challenge students who wish to push their fitness limits. The fact the institution organizes internal contests in various fitness activities makes it the best for bodybuilders looking forward to participating in IFBB competitions. Finally, fitness rooms at the University of Alabama give students a breath-taking panoramic view of the campus.
Conclusion
Campus gyms are quite instrumental in helping students who want to pursue careers in fitness and bodybuilding. The best thing about these gyms is that most of them are free so you don’t have to pay membership fees. Being a student or staff member in the institution is enough to give you access to all the resources in the recreation center. Most importantly, college gyms create a perfect environment for people to train in groups and to motivate/inspire each other. These are only some of the many well-equipped gyms found in various Universities across the states. We hope you find one that best suits you. Also, scroll through our blogs for plenty of inspiring articles and training programs.
Calum Von Moger Chest Workout For Golden Era Aesthetics
Build pecs with this Calum Von Moger chest workout that the bodybuilding Gods would be proud of.
You have got to be living under a rock if you have never heard of Calum Von Moger, and especially if you are on Instagram. Today when bodybuilders are criticized for steroid use and bloated guts, Calum’s symmetrical physique and golden-era aesthetics make him stand out. Heck, some people even call him the modern-day Arnold Schwarzenegger. The similarities are so striking that he is sometimes referred to as Arnold 2.0. Calum even appeared in the 2018 feature film ‘Bigger’ where he plays the role of a young Arnold Schwarzenegger.
WATCH: Arnold Schwarzenegger Compares Modern Bodybuilding To Pregnancy
Looking like Arnie is no coincidence. When asked about his physique goals, Calum said that –
“I’m not interested in any of today’s bodybuilders. That doesn’t appeal to me at all. It’s not what I want to look like, it’s not what I want to be, it’s too much. What I like are the old classic physiques. That’s my favorite. Quality over quantity. Bodies made in the ’60s and ’70s. Aesthetic, with perfect symmetry and proportion. My ultimate goal, would be to build a body like that one day. But then again, probably just a little bit better.”
The Calum Von Moger Story
https://www.instagram.com/p/B_0H_uDJxZL/
Calum grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we mean an old warehouse with basic equipment and rusty dumbbells.
Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’ He then knew what he wanted to look like when he saw Arnold Schwarzenegger in the critically acclaimed documentary ‘Pumping Iron.’
Conquering The Stage
After years of hard work in the gym, Calum started competing in local shows. He won his first bodybuilding competition in 2010, and shortly after that, in 2011, he qualified for WFF Junior Mr. Universe competition. Calum subsequently won the NABBA Junior International championship and Jr. Mr. Universe titles.
Calum had an incredible run from 2011 to 2016 where he won almost all the shows he competed in.
An opportunity presented itself in 2017 when NPC and IFBB introduced the Classic Physique division. Calum Von Moger set his eyes on getting the pro card and starting training for the newly introduced division. His journey preparing for the NPC/IFBB league was chronicled in Generation Iron 2.
WATCH: Video Of Calum Von Moger Tearing Bicep With Chris Bumstead
Things then took a turn for the worse when Moger suffered two serious injuries (November 2017 and April 2018) that prevented him from training at full capacity. In November 2017, Calum suffered a bicep tear that was followed by a knee injury incurred during cliff climbing in late April 2018.
WATCH: Calum Von Moger Injured Falling Down A Cliff
But if you know Calum, you know that keeping him out of action is impossible. He treated these injuries as setbacks and had his eyes set on winning the big titles. His recovery and return to training at full capacity are narrated in the documentary feature film Calum Von Moger: Unbroken. We highly recommend watching the movie to experience Moger’s grit, discipline, unwavering determination to win, and passion for the sport.
Road To Mr. Olympia
https://www.instagram.com/p/CHmOakph7Cg/
Calum Von Moger won the NPC Universe title in 2020 and earned his pro card. Not only has he recovered but is at his prime. He is now a serious threat to the reigning Mr. Olympia Classic Physique champion. But before he can compete for the Mr. Olympia title, he needs to earn a qualification.
In our interview with Calum, we asked him to tell us more about his future competing plans. Although he does not have an exact show in mind, he expects to compete in his first pro show in August or September 2021. He is utilizing the off-season to improve his physique so that he can bring his best package to the pro stage.
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Although the chances of Calum competing in the 2021 Mr. Olympia are bleak, we look forward to seeing him wear the Mr. Olympia Classic Physique crown soon.
Before we get to Calum’s chest workout routine, we need to talk about his new tattoo. Before stepping on stage for his pro card, Calum got a phoenix tattoo on his arm. Not only does it look dope, but the rising phoenix is the perfect metaphor for his comeback.
Calum Von Moger Chest Workout
“I train by instinct. Which means I don’t follow the rules others have made that might work for them. I always use exercises that I know work for me and I generally warm up at the start for 1-2 sets then complete 3 working sets.”
Go Heavy or Go Home
Calum uses heavyweights and low reps to annihilate his muscles. He uses a pyramid structure in his workouts and increases weights with each set.
Moger relies heavily on compound exercises like deadlift, bench press, squat, and barbell rows. If you are someone who likes spending time on machines, this workout is not for you.
Calum Von Moger Chest Training Routine
1. Pec Deck Fly – 3 Sets 8-12 Reps – 1-2 Minute Rest
https://www.instagram.com/p/Bge1efCgyDW/
Steps:
Sit on the machine with your back against the pad.
Place your feet flat on the floor.
While maintaining a slight bend in your elbows, grab the handles at your chest level.
Pull your arms towards your body until the handles are in front of your chest.
Hold and squeeze your pecs at this position for a couple of seconds.
Return to the starting position and repeat for desired reps.
In this workout, you will be starting with isolation (single-joint) exercise to pre-exhaust your pectoral muscles before you get to the compound lifts. It will ensure you get the same amount of muscle stimulation without having to go super heavy.
Remember: This workout is not just about going through the motions. You have to lift as heavy as you can and target failure with each set. If you hit failure on the first set of 12 reps, increase the weight in the next set so that you hit failure on 10 reps.
2. Incline Bench Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
https://www.instagram.com/p/CJ6yp29BOtU/
Grab the barbell with a slightly wider than shoulder-width grip.
Plant your feet firmly on the floor.
Unrack the bar and hold it above your chest while your elbows are locked out.
With a controlled motion, lower the bar until it is a few inches away from your chest.
Press the bar in a straight line back up to the starting position while exhaling.
Repeat until failure.
Many noobs make the mistake of bouncing the bar off their chest. While this might help in the eccentric motion while lifting heavy, it also increases the risk of a shoulder or pec injury.
If you are a beginner or an intermediate lifter, make sure you have a spotter while performing the compound lifts. You should follow a full range of motion while performing all the exercises in the workout.
3. Flat Machine Chest Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
You could use a flat bench or a seated chest press machine for this exercise. For this tutorial, we will use the seated chest press.
Steps:
Place your back against the pad and plant your feet on the ground.
Adjust the handles so that they are at your middle chest level.
Push the handles by extending at your elbows.
Return to the starting position with a controlled motion.
Don’t lock out your elbows at the top of the movement. Doing so takes off the tension from your pectoral muscles and puts it on your shoulders and elbows.
Repeat for reps.
Most people make the mistake of rushing through the machine exercises. Follow a rep-tempo where you can maintain a mind-muscle connection. Your pecs should be filled with lactic acid and begging for mercy by the end of your set.
4. Dips – 3 Sets 12-15 Reps – 1-2 Minute Rest
Steps:
Grab the parallel bars and raise yourself above them by extending at your elbows. Lock your elbows at the top of the movement as you get ready to begin the exercise.
Bend your legs at your knees so that your lower legs are parallel and your upper legs are perpendicular to the floor.
Tilt your torso forward slightly (20-30 degrees) and slowly lower yourself until your shoulders are just below your elbows.
At the bottom of the movement, your lower arms should be perpendicular, and your upper arms should be parallel to the floor.
Return to the starting position explosively.
Do not lock out your elbows at the top of the movement.
Repeat for recommended reps.
Chest dips are a reminder that you do not always need heavy weight to build muscle mass.
On the other hand, if you are an advanced lifter and knocking out 12-15 reps is too easy for you, feel free to use a weight belt to add resistance. Even with a bodyweight exercise, your goal will be to progressively overload your muscles.
5. Incline Dumbbell Fly – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Set the bench at a 60-degree angle to the floor.
Grab a dumbbell in each hand with a neutral (palms facing each other) grip.
Lie down on the incline bench while maintaining the natural arch of your back.
Press the dumbbell towards the ceiling by extending at your elbows.
While maintaining a slight bend in your elbows, slowly lower the dumbbells to your sides until you feel a stretch in your chest.
Exhale and bring the dumbbells back to the starting position.
Repeat for recommended reps.
Upper pecs are one of the most stubborn muscle groups. Although the incline dumbbell flyes might feel like an easy exercise, it takes a solid mind-muscle connection to make the most of this lift. If you do not have a muscle-ripping pump by the end of your set, you might be going a little too heavy.
6. Dumbbell Pullover – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Lay face up on a bench with your feet firmly planted on the ground.
Maintain a slight arch in your back.
Grab a dumbbell at one end with both hands.
While slightly bending your elbows, press the weight over your chest.
Without letting your lower body or hips move, move the dumbbell over your head, and lower it to the floor.
Keep lowering the dumbbell until you feel a stretch in your pectoral muscles.
Pull your arms back to the starting position.
Repeat for reps.
Tip: If you feel a stretch in your lats at the bottom of the movement, bring the dumbbell closer to your head by bending at your elbows and pulling them towards your chest.
The dumbbell pullover is an incredibly effective exercise for building a V-taper. It is a tried-and-tested movement from the golden age of bodybuilding.
Calum Von Moger Diet
https://www.instagram.com/p/Bs2otbQhiKR/
You obviously cannot look like Calum if you do not eat like him. Here is Moger’s bulking diet plan:
1. Breakfast
4 eggs
Banana
Milk
2. Snack
Protein shake
3. Luch
Chicken
Rice
4. Snack
Protein shake
5. Dinner
6. Snack
Protein shake
Nutella
Toast
As you might have noticed, Calum Von Moger loves his protein shakes. If you want to know more about the best protein supplement on the market, we have put together a guide for you.
Related: Best Protein Powder Supplements For Strength & Size (Updated 2021)
Conclusion
Calum Von Moger might be blessed with perfect bodybuilding genetics, but what sets him apart is his dedication and discipline. Even after suffering two career-threatening injuries, he turned around his physique in a short time and won a pro card.
You now have the workout and diet program you need to build pecs like Moger and Arnold. We will be waiting to see your progress pics. Best of luck!
Do you think Calum Von Moger can win the Mr. Olympia show in his first attempt?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
10 Best Bodyweight Home Workouts For A Chiseled Physique
Why go to a gym when you can build a Greek God physique with these home workouts?
Most people have come to believe that they need to work out with dumbbells and barbells to build muscle mass. This is why they get a gym membership when they could have conveniently trained at home.
On the other hand, some people miss out on being a part of the fitness lifestyle because their busy schedule does not allow them the luxury of going to the iron paradise.
These individuals give up on their dream physique because, by watching their favorite Instagram fitness athletes train at fancy gyms, they have subconsciously internalized that a gym membership is indispensable for a body transformation.
The Holy Grail Of Physique Transformation
All fitness enthusiasts need to hear this – Your muscles do not know if you are training at a gym or home. They do not know if you are lifting iron or using resistance bands. Muscle tissues are damaged during a workout, and they grow back bigger and stronger with the correct diet and recovery time. As simple as that.
But how do you damage muscles during a bodyweight home workout?
Progressive overload.
As your workouts advance and you get stronger, you should increase your reps, time under tension, decrease rest time between each set and exercise, incorporate advanced training techniques in your training, and push yourself to failure in every set.
Oh, so you want to know if this could lead to overtraining?
Here is the harsh truth – most lifters who train at a modern gym with fancy equipment cannot train hard enough (even if they wanted to) to hit the overtraining stage, let alone people who are training at home. So, give home workouts all you have got and forget about overtraining.
The day people learn to use their body weight as resistance, gyms will have a hard time selling memberships.
Related Read: Training Programming: Progressive Overload is Your New Best Friend
Before you begin your home workouts, make sure you:
Warm-Up
Just because you are training at home does not mean you are free to skip warm-ups. Stretching and warming up will help fire up your muscles during your workouts.
Reasons why you should never miss a warm-up session:
Lower risk of injury – According to a study, an elaborate warm-up routine can reduce your risk of injury as it relaxes and loosens your muscles.
Mental focus – With time, a warm-up routine turns into a ritual that automatically puts you in the zone.
Improves flexibility & mobility – Being more flexible can improve your range of motion.
Increased blood flow – Blood carries oxygen and nutrients to different parts of your body. Warming up loosens your muscles which results in an increased blood flow throughout the body.
Reduction in muscle tension and pain – Muscles that are warm and relaxed move with less friction and are less likely to stiffen during and after a workout.
Better performance – Studies have shown that warmed-up muscles can help you work out more effectively.
10 Best Bodyweight Home Workouts For A Shredded Body
Workouts laid out in this article are perfect for lifters of any experience level. They will help you in building muscle and core strength and losing body fat. It also includes an all-out 20-minute HIIT (high-intensity interval training) workout.
#1 – Beginner Home Workout
Squat – 20 Reps
Walking Lunges – 10 Reps (each side)
Push-Up – 10 Reps
Single Arm Bent-Over Row (Resistance Bands) – 15 Reps (each side)
Plank – 30-seconds
Jumping Jacks – 30 Reps
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 5
Firstly, this is as easy as it gets in the home workout program. Secondly, it is not that easy – as you will soon find out.
Perform each exercise for the desired repetitions and rest for 10 seconds before starting the next exercise. Make sure you are following a full range of motion while performing these workouts. Since this is a bodyweight workout program, you will be leaving gains on the table by performing partial reps.
In each workout, you will be doing at least one advanced exercise. In this workout, you will be performing single-arm bent-over rows with resistance bands.
Steps:
Stand with your right foot ahead of the left.
Lean forward so that your torso is at a 60-degree angle with the floor.
Place one end of the resistance band under your front foot.
Rest your right forearms on your right thigh.
Grab the other end of the resistance band with your left hand.
With your hand extended down, there should be no slack in the band.
While keeping your elbow close to your body, bring your arm up to your side.
Hold and contract at the top for a couple of seconds.
Return to the starting position and complete 10 reps before switching sides.
#2 – Core Workout
Circuit A
Skater – 30-seconds
Push-Up – 30-seconds
Shoulder Tap – 30-seconds
Forearm Plank Reach – 30-seconds
Circuit B
Skater – 30-seconds
Burpee – 30-seconds
Plank Jack – 30-seconds
Plank – 30-seconds
Time: 25 minutes
Rest: No rest between exercises in a circuit; 45-second rest between circuits.
Circuits: 5
After you complete all exercises in circuit A, take a 45-second rest before starting circuit B. Repeat until you complete five rounds of the circuits. One thing is for sure – your core will be sore for at least a couple of days after this workout. Core – sore. See what we did there?
#3 – 20-Minute HIIT Home Workout
Circuits X 8
Side Kick-Through – 20-seconds
Rest – 10-seconds
Circuits X 8
Skater Hop – 20-seconds
Rest – 10-seconds
Circuits X 8
Crab Toe Touch – 20-seconds
Rest – 10-seconds
Circuits X 8
Frogger – 20-seconds
Rest – 10-seconds
Circuits X 8
Curtsy Lunge – 20-seconds
Rest – 10 seconds
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 8
The 20-minute HIIT workout is dialed-in to the T. You cannot afford to waste a single second during this training session. It might be a little harder for you if you are a beginner as you need good stamina, endurance, and cardiovascular health for this workout.
But do not use this as an excuse to skip this workout. Push your boundaries and go as hard as you can. Remember: There are no shortcuts to building your dream physique.
#4 – 7-Minute Home Workout For Ultimate Gains
Jumping Jack – 30-seconds
Wall Sit – 30-seconds
Push-Up – 30-seconds
Crunch – 30-seconds
Step-Up – 30-seconds
Squat – 30-seconds
Tricep Dips – 30-seconds
Plank – 30-seconds
High Knees Running in Place – 30-seconds
Lunge – 30-seconds
Push-Up with Rotation – 30-seconds
Side Plank – 30-seconds
Time: 7 minutes
Rest: 10 seconds between exercises
Circuits: 1
The 7-minute workout is for people with packed schedules. No matter how time-poor you are, you can always squeeze in a 7-minute workout in your day. In fact, you could even perform this training circuit on Air Force One.
According to a 2013 study conducted by the American College of Sport’s Medicine Health and Fitness Journal, this HIIT workout improves overall fitness levels and helps with weight loss.
#5 – Bodyweight Leg Home Workout From Hell
Squat (with a towel) – 10 Minutes 15 Reps
Bulgarian Split Squat – 5 Sets 30 Seconds (each side)
Squat Jump (with floor touch) – 3 Sets 15 Reps
Bridge Kick – 10 Minutes 10 Reps (each leg)
Superset
Burpee – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Jump Lunge – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Time: 45 minutes
Rest: 30 seconds between exercises
Circuits: 1
No, we are not trying to kill you. But even if we were, do not forget – what doesn’t kill you, makes you stronger.
In the first exercise, hold a towel with your arms extended straight overhead. The fact that this is a bodyweight workout should not stop you from mimicking Olympic lifts.
In the first (squat with a towel) and fourth (bridge kick) exercises, set a timer for ten minutes and perform 15 reps of the exercise at the start of each minute. After completing the desired reps, rest for the remainder of each minute. Repeat the cycle for 10 minutes.
#6 – No-Equipment Arm Workout
Decline Push-Up – 15 Reps
Up-and-Down Plank – 20 Reps
Crab Crawl – 10 Reps (each side)
Diamond Push-Up – 15 Reps
Inch Worm – 15 Reps
Tricep Dips – 15 Reps
Time: 20 minutes
Rest: 30 seconds between exercises
Circuits: 3
In the home workout program, you will be working on your aesthetics as well as functional strength. A chiseled physique without functional strength is as good as a Ferrari without an engine.
The number of repetitions in this workout is only for reference purposes. You are supposed to perform each exercise until you hit failure.
While performing push-ups, pause at the top of the movement for a few seconds, and contract your triceps as hard as you can.
#7 – Bodyweight Home Workout For Boulder Shoulders
Push-Back Push-Up – 12-15 Reps
Plank to Down Dog – 12-15 Reps
Pike Push-Up – 15 Reps
Wall Walk-Up – 6 Reps
Prone T (and Y) – 10 Reps
Pro: Handstand Push-Up / Bridge Push-Up – 10 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
After you are done with the bodyweight shoulder workout, you will question the need for dumbbells and barbells and going to a gym for shoulder training.
The last exercise of this workout is only for pros. While most people know what a handstand push-up is, let’s go over bridge push-up.
How to perform bridge push-up:
Lie with your back on the floor, knees bent, and feet as close to butt as possible.
Place your right hand near your right ear and your left hand near your left ear. Your thumbs should be next to your ears, and your fingers pointing towards your heels.
Push up your hips, arch your back, and press hands into the floor to lift into bridge pose.
Once you gain stability in the bridge pose, start performing push-ups by bending at your elbows and lowering your head towards the floor.
#8 – Bodyweight Home Workout For A Stirated Chest
Resistance Band Push-Up – 15 Reps
Standing Chest Press – 15 Reps
Alternating Shuffle Push-Up – 15 Reps (7 on each side)
One-Arm Push-Up (on an elevated platform) – 15 Reps (each side)
Dynamic Push-Up – 12 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
For this workout, you will need resistance bands that can be anchored to a door. We highly recommend the Serious steel resistance bands for this purpose.
How to perform resistance band push-up:
Wrap a resistance band around your back so that it is placed just under your armpits.
Loop the resistance band around your hands to tighten it.
Get into a push-up position, and perform 15 reps.
How to perform alternate shuffle push-ups:
Get into a push-up position.
Move your right hand to the left until both your hands are next to each other.
Slide your left hand further left until your hands are shoulder-width apart again.
Perform a push-up.
Repeat by moving to the right this time. Alternate between sides until you complete the desired reps.
You could also incorporate TRX in your bodyweight home workouts.
Related: How To Use The TRX To Build A Bigger Chest
Also, Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
#9 – Bodyweight Home Workout For A Cobra Back
Pull-Up – Failure
Suspension Row – 15 Reps
Hindu Pushup – 15 Reps
Prone Back Extension – 15 Reps
Single-Arm Resistance Band Bent-Over Row – 15 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
To annihilate your back with home workouts, you will need a sturdy pull-up bar that you can install in your doorway.
Best Pull-Up Bars For At-Home Gains & Convenience 2021
The best thing about a pull-up bar is that you can perform a range of exercises on it. By adding a TRX to a pull-up bar, you can use it to train your back, arms, chest, legs, and abs.
How to perform Hindu push-ups:
Get into a push-up position.
Push your hands into the floor to drive your weight back so your hips rise into the air.
Your back should be straight and your head behind your hands.
Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
#10 – Full-Body Finisher Bodyweight Home Workout
Side Plank Twist – 30-seconds AMRAP
Squat Pulse – 30-seconds AMRAP
Crunch – 30-seconds AMRAP
Lying Leg Raise – 30-seconds AMRAP
Push-Up – 30-seconds AMRAP
Mountain Climber – 30-seconds AMRAP
Bicycle Kicks – 30-seconds AMRAP
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 3
This full-body bodyweight workout will make fat melt off your body.
For each exercise, you will perform as many reps as possible (AMRAP) in 30 seconds. You are allowed a 10-second rest between exercises and a 30-second rest between circuits.
Conclusion
Although these are home workouts, you could do these anywhere, even when you are traveling. You might have to purchase a few pieces of equipment (like resistance bands and a pull-up bar) for this workout but look at them as long-term investments. The dividends alone will be more than what you pay for the equipment.
How often do you workout at home?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Bakhar Nabieva Workout For The Perfect Legs
Bakhar Nabieva is a 23-year old Ukranian. Nabieva arguably has the most shredded legs you will ever see on a girl. If you’re a guy and you’re reading this, you might feel a tiny bit ashamed of your wheels on seeing her.
Nabieva is the dream girl for guys who dig chicks with shredded legs and a perfectly shaped butt. Bakhar’s leg workout could easily be one of the hardest lower body routines you will go through.
Bakhar Nabieva Workout For Killer Legs
Squats – 3 Sets 12 Reps
It shouldn’t be a surprise to see squats on this list. Squats are a complete leg builder. If you have skinny legs and want to add size to them, squats are your best bet. Squats are a compound (multi-joint) exercise and will help in shaping your quads, hams, and glutes.
Squatting will add size to your legs and will make you stronger at other exercises as well. The range of motion is the key while squatting. ‘Ass to the grass’ is the way to go while squatting. Bakhar uses 80 kgs for warming up, we don’t expect the same from you.
2. Romanian Deadlifts – 3 Sets 12 Reps
Bakhar is big on training hamstrings. Hamstrings were her weakest muscle group when she started working out. Deadlifts are a compound movement and recruit multiple muscle groups.
While performing the Romanian deadlifts, maintain a slight bend in your knees and keep your back arched. While on the concentric movement, push back your glutes so all the tension is on your hamstrings.
3. Walking Lunges – 3 Sets 12 Reps
Walking lunges are an incredibly effective exercise at building the tear drop in your quads. Nabieva uses a barbell while performing the lunges. You don’t need to take long strides while performing this exercise, keep your strides normal.
While performing a lunge, the quad of your rear leg should be parallel to the calf of your front leg. Your front leg’s quad and calf should be forming a right angle. Your rear leg should be only an inch from the floor at the bottom of the movement.
4. Unilateral Hamstring Curls – 3 Sets 12 Reps
Bakhar Nabieva loves doing the unilateral hamstring curls. Hamstring curls on a machine is an isolation exercise. Using a machine helps in maintaining constant tension on the muscle throughout the exercise.
Unilateral hamstring curls involve training one leg at a time. Unilateral exercises are great at fixing muscle imbalances and building strength. You can even have a better mind-muscle connection with your hamstrings while doing the unilateral curl variation.
5. Hack Squat Good Mornings – 3 Sets 12 Reps
Hacks squat good mornings are one of Bakhar’s favorite exercises. Performing good mornings on a hack squat helps in isolating the hamstrings as compared to performing them with free weights.
You need to make sure you don’t put on too much weight on the machine while performing this exercise. Keep the reps slow and deliberate and squeeze the living hell out of your hams at the top of the movement.
What do you think of the Bakhar Nabieva workout for building an iron butt? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Top-Rated Cardio Training Equipment on Amazon
Every man out there, bodybuilder or not, would want to stay lean and show off muscles. But this remains just a pipe dream because getting there is nothing simple. However, with proper training and focus, anyone can attain their dream body within weeks. To achieve this milestone, you also need to invest in gym equipment or book yourself space in a public gym near you. If you decide to acquire your Cardio Training Equipment, you will need high-quality equipment. Amazon is undoubtedly the right place to get a variety of equipment to serve your bodybuilding and fitness needs. In this article, we are going to highlight top-rated cardio training equipment on the world’s biggest online retailing outlet.
Nordic track T Series Treadmill
This Cardio Training Equipment has been rated a record 18,848 times making it the #1 top-rated cardio equipment on Amazon. The treadmill comes in gray and black and weighs 0.1 kilograms. Made of industry-class steel, this equipment can carry a maximum of 136 kilograms. It is powered by a corded electric cable and can run at a top speed of 10 miles per hour. Additionally, Nordic track T Series Treadmill has a deck length of 55 inches which means is both comfortable and suitable for the average bodybuilder.
> > T Series Treadmill > Xterra Fitness FB150 Folding Exercise Bike Stamina 55-1602 Inmotion Elliptical
Build A Six-Pack With These 6 Moves
6 Exercises For A Shredded Core
A shredded midsection is what separates the men from the boys. You need to have your diet and exercise on point if you want to build solid abs. While it’s true abs are made in the kitchen, you need to train your core optimally to get the desired definition in your midriff.
Most people rely on a few exercises to build abs. Your core is divided into three parts; upper, middle and lower. You need to have exercises in your workouts which train all the three sections of your midriff.
1. Cable Crunches – 3 Sets 20 Reps
Using cables helps you maintain constant tension on your abs throughout the exercise. The problem with free weight exercises is, you have tension on your muscles on the concentric motion but have no tension on the eccentric motion.
Cable crunches focus on your upper abs. Make sure you keep your core tight throughout the movement. Exhale and squeeze your abs at the bottom of the movement to make the most of this exercise.
2. Crunches – 3 Sets 20 Reps
Crunches are the gold standard when it comes to ab training. The range of motion is the key while performing this exercise. You should be touching your knees at the top of the movement and lie flat on the floor at the bottom of the movement.
If body weight crunches are too easy for you, feel free to add resistance by using weights. Most people just go through the motions when doing crunches. You should keep your core tight and contract your abdominal muscles with every rep.
3. Hanging Leg Raises – 3 Sets 15 Reps
Hanging leg raises can be a brutal exercise if done correctly. This exercise work on your middle and lower abs. Fat on the lower belly can be the hardest to lose and this exercise can help you see results.
While performing this exercise make sure you’re not swinging your body. You need to keep your upper body stable and only have movement in the lower body. Hold your legs at the top of the movement and bring them back slowly.
4. Decline Crunches – 3 Sets 15 Reps
Decline crunches will set your lower abs on fire. While doing decline crunches, keep your hands on either side of your head. Don’t lock your fingers at the back of your head. Avoid using momentum to lift yourself up.
Maintain a mind-muscle connection with your abs. Exhale, contract and squeeze your abs at the top of the movement and pause at the top for a second. Slowly lower your body to the starting position and repeat.
5. Russian Twists – 3 Sets 15 Reps
Obliques are one of the most overlooked muscle groups while training abs. A midriff can never be deemed shredded if it doesn’t have ripped fish-gills like obliques. Russian twists are an incredibly effective exercise in developing your obliques.
Lie down on the floor with your knees bent and your feet four inches off the ground. Your quads and upper body should be forming an imaginary V-shape. Hold a weight plate in front of your chest while locking out your elbows. Rotate to your right side, exhale and squeeze your obliques, repeat for the left side.
6. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves when it comes to building a strong core. Your abs will already be smoked by the time you reach this exercise. Planks can strengthen your core which will not only help in building abs but will also make you stronger at other exercises.
While performing the planks, make sure your body is in a straight line. Your hips shouldn’t be hanging low or be forming a bridge. Keep your core tight throughout this exercise and your head and neck in line with your body.
Which is your favorite ab exercise?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Follow This Insane Pro Warm-Up Routine For Ultimate Gains
If you do not warm-up before a workout, you are leaving gains on the table.
Most people head straight to the resistance training section as soon as they enter the gym. They think performing a lightweight set of their first exercise is all the warm-up they need. If you are one of these people, this article will show you how this mindset is setting you up for failure.
There can be various reasons why an individual skips a warm-up. Some of the most common causes include:
tight schedule / running late
enough training experience that warm-up is not required
do not lift heavyweight
If you are one of the lifters who never has enough time to warm up, then you probably do not have enough time to work out as well. Go home and take a break. Return when you are serious about making progress.
And then there are individuals who live the #CardioLife. These people consider treadmills and elliptical machines to be warm-up exercises themselves.
Why Warm-Up Before A Workout?
Your muscles are like rubber bands.
If you spend most of your day sitting, staring at your phone (like you are doing right now), those rubber bands have mostly gone unused. Then, if you head to a gym and immediately start lifting heavy or sprinting like it is the end of the day, unstretched rubber bands get pulled apart very quickly and might get snapped or pulled out of shape.
If you engage in high-intensity training (resistance or cardiovascular), you should follow a proper warm-up routine.
Skipping a warm-up routine can put you at a greater risk of injury, or you might end up putting unwarranted strain on your muscles. Taking a few minutes to ease your muscles into exercise mode will help you reap many fitness rewards in the long run.
Benefits of Warming-Up Before Your Workout
1. Improves Flexibility
Stretching out your muscles before a workout can improve your flexibility. Better flexibility can help improve your body posture and balance that can, in turn, help you exercise correctly.
Related Read: Flexibility Vs. Mobility: The Difference You Need To Know
2. Less Muscle Tension and Pain
Relaxed and warmed-up muscles move with less pain or stiffness.
Check Out: Best Foam Rollers For Muscle Recovery
3. Enhanced Performance
Numerous studies have proved that warmed-up muscles can help you work out more effectively. When you warm up before a workout, you are priming your muscles for the mayhem that is to follow.
4. Improved Range of Motion
Warming up before a workout can loosen up your muscles. A better range of motion in your joints can help achieve greater muscle fiber recruitment.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
5. Increased Blood Flow and Oxygen
Nutrients that you eat travel to all parts of your body via the blood. A better blood flow can help your muscles get the pre-workout nourishment they need before you begin intense training.
6. Lower Risk of Injury
This is one of the biggest reasons why you should never skip a warm-up session before a workout. According to a study, warming up can help relax your muscles which, in turn, can lead to a lower risk of an injury.
If you want to reach the pro level, you should spend at least 15-minutes warming up before a workout. And no, warm-ups do not have to be boring. If your warm-ups are limited to shoulder rotator cuff movements, you have been doing it all wrong. More on this later in the article.
Dwayne “The Rock” Johnson’s warm-up sessions range between 30-45 minutes. That’s more than the total time most people spend on their workouts.
https://www.instagram.com/p/BT5gTtWlbhQ/
Types of Warm-Ups
We know what you are thinking.
“Do warm-ups have to be so complicated?”
Yes and no.
In fitness, rules aren’t set in stone. What works for one might not work for the other. You will have to try a combination of different warm-ups (given below) before you can settle on what does the trick for you.
1. Static Stretching
Static stretching is the most common type of stretching. It consists of stretches held for a long period in the same position to help lengthen and loosen your muscles and connective tissue.
Few examples of static stretches:
toe touch
calf stretch
adductor stretch
Although static stretches might sound easy and convenient, they are not the best choice for you. Studies have shown that there aren’t many benefits of static stretching before workouts.
Research indicates that static stretching can decrease your potential for strength gains and performance. On top of this, static stretches do not reduce the chances of an injury.
These types of stretches can help increase your range of motion and flexibility. Static stretches are best done at the end of a workout.
2. Dynamic Stretching
A dynamic warm-up gets your body ready to work at a higher intensity. It focuses on performing movements similar to the exercises you will do in your workout.
Examples of dynamic stretches include:
hip circles
leg pendulum
arm circles
arm swings
spinal rotations
Dynamic warm-ups can help build strength, mobility, and coordination, which can all help improve your workout intensity. If this was not enough, research has shown that dynamic stretching can help reduce soreness after a workout.
An Advanced Dynamic Stretching Pro Warm-Up Circuit For Ultimate Gains
Jump rope – 2-3 minutes
Jumping jack – 50 reps
Bodyweight squat – 20 reps
Lunge – 5 reps (each leg)
Hip extension – 10 reps
Hip rotation – 10 reps (each leg)
Forward leg swings – 10 reps (each leg)
Side leg swing – 10 reps (each leg)
Push-ups – 20 reps
Spider-man steps – 5 reps (each leg)
The majority of lifters like to chat around while they are doing their warm-up. This needs to be stopped. You have to put in the maximum effort while performing these moves to ensure your muscles are ready for the main workout.
Perform one circuit of the dynamic stretching routine. Do anything more than this, and you might end up exhausted and running on fumes.
By the time you are done with the circuit, you will have broken some typical warm-up stereotypes. For a beginner, the advanced dynamic warm-up routine might be harder than the actual workout.
If you still have some gas left in the tank or want to try a different exercise, here are some of our favorite dynamic stretching exercises:
Walking jacks
Arm circles and shoulder shrugs
Marching in place
Mountain climbers
Swinging toe touches
Hip circles
We Are Halfway Through
Yes, we have only gone over half of your new warm-up routine. If you think it is too much, remind yourself about The Rock’s warm-up routine. Imagine the disappointed look on Black Adam’s face when he watches you quit during a warm-up routine.
Oh, so you are reading on. We are impressed.
Until now, we have discussed how to warm up for your workout. Now we will explore three different ways to use your warm-up routine to boost your strength so you can crush your PRs.
Three Pro Warm-Up Techniques For Superior Results
Depending on your lifting experience, the following three warm-up techniques can help improve your strength, performance, and effectiveness in the gym.
1. Overshoot Your Working Set
One of the best ways to build strength is to ramp up your low-rep sets beyond your working weight. The benefit of this technique is that when you come back down to your working weight, it will feel like you are lifting peanuts – Ronnie Coleman style.
Example: Assume that it is chest day, and your workout includes performing three sets of five reps on the bench press.
How to overshoot your working set:
Perform a few low-weight ramp-up sets.
Then perform one rep at 90-95 percent of your 1RM (one rep max). You do not want to attempt a PR on this set. Remember: this is just a warm-up.
Start your working set and drop down to your actual working weight. The weight will feel like you had been lifting feathers this whole time. It is the same feeling when you drop down the weight while performing a drop set.
This warm-up method is a way to trick your nervous system into thinking your working weight is super heavy – when it is not.
2. Incorporate Accommodating Resistance In Your Warm-Ups
Resistance bands and chains are some of the most common types of accomodating resistance tools. Their versatility allows them to be used in a variety of barbell and machines exercises.
Must Read: 4 Must-Know Facts On Lifting With Chains
Bands and chains are great tools to trick the nervous system during warm-ups. The best part about these tools is that they are easily accessible. They are common resistance accessories for serious lifters and can be found in most gyms.
Example: Using resistance bands on leg days can add a new dimension to your workouts. For improving your squat, add a resistance band to each end of the barbell, locked at the bottom of the squat rack with band pegs or looped into a knot.
How to squat using resistance bands:
Attach one end of the resistance band to the bottom of a squat rack, either through built-in pegs, looping the band into a knot, or tying it around a heavy kettlebell or dumbbell.
Add appropriate weight to the barbell you will be using. Use lighter weight as compared to what you would use on an orthodox barbell back squat as you will be facing additional resistance on the eccentric part of the lift.
Attach the top of each band to each end of the barbell.
Perform your warm-up sets. As you lower into the squat, the bands will recoil and remove additional resistance.
As you return to the starting position, the bands will engage and resist you by adding tension to your lower body.
Remove the bands after a few sets and squat with your regular working weight. You will now be able to lift heavier with better control. The instant strength gains will feel surreal.
Tip: Make sure you only use high-quality bands for resistance training. A cheap quality band can snap during the exercise leading to an injury.
Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
3. Use A Thick Grip
Hand and forearm strength are often overlooked aspects of pressing movements like bench press and shoulder press. Using grip accessories like Fat Gripz can make it harder for you to hold onto a bar. Holding onto a bar with Fat Gripz results in more forearm and hand muscle fiber recruitment.
You will probably not be able to lift your usual weight for usual reps while using a grip accessory. Incorporating grip accessories in your warm-up routine can help you lift more in your working sets. You will see substantial gains in your pressing power once the grips are removed.
Related Read: Get Popeye Forearms With These Simple Forearm Exercises
How to use Fat Gripz in your warm-ups:
Attach Fat Gripz to the barbell for your warm-up sets.
Choose a weight you are comfortable with and perform your bench warm-ups as usual.
On the eccentric movement of the lift, squeeze the Fat Gripz as hard as you can. The muscles in your forearms and hands will be forced to activate at a greater intensity.
Remove the Fat Gripz.
Your hands and forearms are now ready for peak performance, and you will have a much easier time performing the lift.
You could use any of these three advanced warm-up techniques in your workout or a combination of the three lifts in a single session. You are only limited by your imagination here.
Example: Overshoot your bench press working set using accomodating resistance and a thick grip.
Conclusion
You can perform both these warm-up routines in a single workout. After you finish the dynamic stretching warm-up circuit, you could then start with the three advanced warm-up techniques.
But before you do any of this, you need to change how you view warm-ups. Warm-ups should not feel like wasted time. By following the techniques laid out in this article, you will not just warm up but fire up for greater gains.
How long is your warm-up routine?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
10 Gym Terms Every Beginner Needs To Know
The Common Gym Terms Everyone Should Know
Whenever you begin something new, there are some jargons which the experienced use that can make you feel out of place. The jargons can make you feel like everyone is in on the joke, except you.
Learning the common terms can make you sound like a pro from the first day. As someone once said, fake it until you make it. Add these terms to your dictionary and impress people around you with your knowledge.
Gym Bro
A gym bro is a guy who thinks he knows everything about bodybuilding, nutrition, supplementation and all that has to do with training. The catch is that none of his knowledge is backed by science. Use this term carefully while addressing someone as they might find it disrespectful.
Macros
Macronutrients are one of the most used words in the fitness nutrition world. Macros constitute the carbohydrates, protein, and fats in a diet. Micronutrients are their counterpart and include all the vitamins and minerals.
Supersets / Drop-sets
Supersets and drop-sets are a couple of advanced training techniques. In supersets, you perform two different exercises back to back without any rest in between. Drop-sets include performing two sets of the same exercise. In a drop-set, you drop down the weight after the first set and complete the same number of reps as the first set without stopping for rest.
Circuits
In a circuit training workout, you perform a “round” of exercises. For example, in a bodyweight circuit workout, one round would consist of 10 pushups, 10 squats, 5 burpees, and 10 lunges, all done without any rest in between the exercises.
HIIT
High-Intensity Interval Training (HIIT) consists of tough, quick, intense bursts of exercise, followed by short recovery periods. The HIIT workouts are meant to keep your heart rate up and are great for burning fat.
LISS
Low-Intensity Steady State (LISS) refers to the kind of cardio where you maintain a set pace at a moderate intensity. A long run, a walk on a treadmill or a bike ride are some examples of LISS.
DOMS
DOMS stands for delayed onset muscle soreness which is the pain you feel in your muscles a day or two after an intense workout. The soreness and pain you feel from DOMS comes from the chemicals that set off pain receptors during the repair process
TuT
As the name implies, time under tension (TuT) refers to the amount of time your muscles are under tension during an exercise. You can lower the TuT by fastening up the tempo of your reps or increase the TuT by slowing down the reps.
GVT
GVT or German Volume Training is a tried and tested training program. It includes doing ten sets of the same exercise for ten reps. The GVT program is known to build size and conditioning.
Aerobic – Anaerobic Exercises
In aerobic exercises, your body uses oxygen as a source of fuel which can keep your body going for extended times. On the other hand, anaerobic exercises are short intervals of work which improve speed and power. In the anaerobic exercises, the muscles use glucose and ATP as a source of energy.
Which of these words do you use the most? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
The Ultimate Guide To Blood Flow Restriction Training (BFR Calf Workouts Included)
Everything you need to know about blood flow restriction training
There comes a point in every lifter’s life when he cannot seem to make any progress, no matter how hard he tries. The plateau can cause despair and confusion in his ongoing struggle. Most people can relate to the scene, but not the pros. Pros incorporate advanced training techniques in their training routines, and so should you.
What are advanced training techniques?
We are glad you asked.
Follow the same exercises long enough, and your muscles will catch up to your training style. As soon as your body gets used to your workouts, it will stop responding, and your gains will begin to taper off. You will then need to shock your muscles to stimulate muscle growth and break through the overhead ceiling.
Enter advanced training techniques.
Advanced training techniques shock your muscles by adding variety and increasing the intensity of your workouts. Most advanced techniques overload your muscles by increasing your muscle’s TuT (time under tension).
Also Read: How To Increase The Time Under Tension To Maximize Your Gains
Types of Advanced Training Techniques
1. Superset
A superset is when you perform two or more exercises in succession without any rest. It could include training agonist and antagonistic muscles groups.
Related Read: Best Supersets to Build Muscle
2. Dropset
It includes progressively decreasing resistance after every set (with no rest in between) until you hit failure.
3. Intraset Stretching
The intraset stretching technique includes holding resistance at the ‘stretched’ position after you have completed the desired number of reps of an exercise. After pausing at the bottom of the movement for 10-15 seconds, you then perform the same number of repetitions you did previously without racking the weight.
4. Negatives
While performing negatives, your training partner (or coach) helps you through the concentric phase of the exercise so that you can perform additional reps on the eccentric part of the motion. Lower the weight in a slow and controlled manner while performing negatives.
5. Rest-Pause
Perform as many reps as possible, rest for a few seconds, then perform additional repetitions. Repeat until you hit absolute muscle failure.
While most advanced techniques make you lift heavy or increase your muscle’s TuT, blood flow restriction training does things differently.
Pre-Requisites For Advanced Training Techniques
1. They Are Not For Everyone
They are called ‘advanced’ training techniques for a reason. If you are a beginner or an intermediate lifter, you should stick to orthodox bodybuilding exercises. Only think about adding an advanced training technique to your routine when you have milked the good old lifts.
Years of experience in the gym and knowledge of the body are needed to make the most of ATTs. They get you the best results when orchestrated with strategically planned regimens.
2. Don’t Push Yourself Too Hard
Many novice lifters are too hard on themselves when they can’t budge the needle in the right direction. They throw logic and reasoning out of the window and try to add as many ATTs as they can possibly think of in their workouts.
Several techniques (like BFR) should be used during planned overreaching, whereas techniques like prioritization can be followed throughout the year.
Remember: going crazy with ATTs can stagnate progress as it increases the risk of overtraining and injury.
3. Switch Them Up
Follow the same advanced training techniques for too long, and you’ll end up where you started. We understand that you love dropsets, but if you don’t want them to lose their charm, you shouldn’t perform them at the end of every set. Treat ATTs like creatine. Cycle them to get the best results.
Blood Flow Restriction Training
Blood flow restriction (BFR) training is also known as occlusion training, hypoxic training, KAATSU, and ischaemic training. BFR training includes restricting blood flow to your target muscle groups for building strength and size.
How Blood Flow Restriction Training Helps In Building Muscle
BFR training cuffs hinder the flow of oxygenated blood to the target muscles and prevents deoxygenated blood from returning out.
It forces blood to stay inside your target muscles throughout the set resulting in a nasty pump.
This process creates a by-product accumulation effect and induces an oxygen-low muscle state. It stimulates anaerobic adaptations that are favorable for muscle growth.
Blood flow restriction training causes a swelling effect on muscles and a buildup of metabolites, such as lactic acid, that stimulate muscle growth.
The direct fatigue to muscles caused by the bands forces the nervous system to recruit fast-twitch muscle fibers. These fast-twitch fibers have the highest capacity to grow.
But isn’t restricting blood flow to a muscle bad?
Well, it is bad if you are restricting blood flow for long periods. A typical BFR set does not last longer than 60-seconds, so we are good here. BFR of veins increases your blood’s lactate concentration. It helps you work out at a lower intensity while giving the feeling of a much harder workout.
Yes, there are mind games at work here too. When your brain thinks your body is experiencing a physical challenge, it signals the pituitary gland to release more growth hormones. GH (growth hormones) are responsible for building muscle mass and strength.
To put all BFR safety worries to rest, St. Mary’s University conducted a study. The research found that compared with low-load training, low-load BFR training is more effective, tolerable, and therefore a potential clinical rehabilitation tool.
Another study concluded that BFR training led to no prolonged reduction in muscle function or increase in indications of muscle damage in blood tests.
Benefits of Blood Flow Restriction Training
Improves strength.
Better muscular hypertrophy.
Increases aerobic capacity.
Different Types of Blood Flow Restriction Training Equipment
1. KAATSU Device
Have you ever seen a bro walking around with cuffs in the gym? No, he is no Christian Grey looking for his Anastasia Steele. Those cuffs are known as KAATSU devices. These cuffs are specialized BFR training tools used to restrict venous blood flow.
2. Pressure Cuff
If you want to take your BFR training a step further, you should invest in a pair of pressure cuffs. With this BFR equipment, you can dial in the exact amount of pressure you want around your muscles. We recommend this to people who know what they are doing.
3. Knee and Elbow Wraps
Blood flow restriction training on a budget doesn’t get better than this. Knee and elbow wraps are incredibly effective substitutes for dedicated BFR equipment.
Which type of band should you use?
A 2012 study of 116 people indicated a measurable difference in using narrow and wide cuffs in BFR training. Wide BFR cuffs restrict flow at a lower pressure and can be less effective than narrow cuffs. BFR training is all about chasing the pump, and you will have to try different bands tied at varying pressures to find out what works best for you.
Most Common Mistakes While Blood Flow Restriction Training
1. Tying The Bands At The Wrong Place
While BFR training, you should only wrap at the top of the arm or leg. You can wrap your arms for a shoulder or chest workout and your legs for a glute workout.
According to research, compared to a 13+ cm cuff, a 5-9 cm cuff reduces the risk of occluding the arteries. For the same reason, if you are using knee or elbow wraps for BFR training, you should wrap them at the top of your limbs in a layered manner rather than a spiral down the arm or leg.
2. Your Blood Flow Restriction Bands Are Too Tight
Some people make the mistake of tying the bands too tight. Overly tight bands/cuffs could lead to a restriction of both – arteries and veins. Here is a high school biology lesson for you:
Arteries – bring blood to muscles.
Veins – take blood away.
For a maximal swelling response, you want blood coming to the muscles and staying there. Meaning – you want the arteries to work just fine but restrict the veins.
In fact, there is evidence that if you occlude both arteries and veins, you might end up decreasing muscle growth at the site wrapped.
You can solve this problem by modifying perceived pressure on blood flow during BFR training. Wrap your muscles at a perceived pressure ranging between 0-10, with 10 being the tightest.
Perceived pressure of 7 out of 10 for legs and 6 out of 10 for arms provide the best result. A 10 out of 10 perceived pressure will result in total restriction of both – arteries and veins.
3. Skipping Warm-Ups and Cool-Downs
Before you begin your BFR workout, you should perform a light warm-up of around five minutes (walking or cycling), followed by 15 unwrapped reps with the weight you will use for your first BFR set. Doing this routine will get your blood pumping.
After your blood flow restriction exercise, you should take off your cuffs/wraps and stretch out your muscles. Stretching can help flush out the built-up lactic acid in your muscles.
4. Going Too Heavy
Perform a blood flow restriction set at the same intensity as a normal warm-up set. You don’t need to be lifting more than 30-50% of your one-rep max (1RM) while performing any BFR exercise. Going heavier than this will only sabotage your form and won’t add anything to the bottom line.
The primary advantage of BFR is that it can help increase muscle size while training at low intensities. A study shows that training at 40% of your 1RM can be the sweet spot for blood flow restriction training. Going heavier than this does not increase muscle fiber recruitment.
5. Performing BFR Training Every Day
Although blood flow restriction training causes greater fatigue immediately after a training session, there are no increases in muscle damage or declines 24 hours later.
Since this type of training has low recovery demands as compared to high-intensity training, it can be followed on alternate days. A study found that 2-3 days of BFR training per week is best for gains in strength and muscle.
6. Not Training To Failure
Blood flow restriction training recruits the larger, fast-twitch muscle fibers. These fibers are either activated by heavy resistance or fatigue. Research shows that the closer you get to muscular failure, the greater is the fast-twitch muscle-fiber recruitment. So, training to failure in low-intensity conditions is necessary for optimal muscle fiber recruitment while performing BFR training.
Blood Flow Restriction Calf Workout
Calves are one of the most stubborn muscle groups. Since you use your calves throughout the day, they are accustomed to taking a beating and might not respond to your vanilla calf workouts. BFR calf workouts help trap the blood inside your calves during your sets. The pump can provide the necessary stimulus required for turning your calves into full-grown bulls.
1. BFR Calf Resistance Training Routine
a) Standing Calf Raise
1 Set – 30 Reps (20-30% of your 1RM)
30-seconds rest
3 Sets – 15 Reps (30-40% of your 1RM)
30-second rest after each of the three sets
b) Seated Calf Raise
1 Set – 30 Reps (20-30% of your 1RM)
30-seconds rest
3 Sets – 15 Reps (30-40% of your 1RM)
30-second rest after each set
The beauty of BFR training is that it can take your gains to the next level while making minor adjustments to your existing routine. You don’t need to be doing weird and complicated exercises for breaking the plateau.
2. BFR Walk Training For Calve
Walk at a brisk pace for 3 minutes
Rest for 1 minute
Repeat 4 times for a total of 20 minutes
You don’t have to be a bodybuilder to make the most of BFR calf training. Research shows that walking while wearing BFR bands can result in increased muscle size in the thighs and lower legs.
You could perform the second calf workout on a treadmill or out in the open. Using a treadmill gives you the option to add resistance by walking on an incline.
Most people make the mistake of placing the BFR cuffs just below or above their knees while training calves. There are superficial nerves in these areas, and wearing bands too close to the joints increases the risk of causing nerve damage.
While training lower or upper legs, BFR bands should be placed at the top of the thighs.
Conclusion
Blood flow restriction training can help increase muscle growth as a standalone training routine and even as part of your regular training program. We recommend using BFR training on a light recovery day or for annihilation at the end of a workout.
BFR training can be a godsend for people recovering from an injury. This advanced training principle causes very little muscle damage and can be used during de-loading periods to supplement as much as 60 percent of the high-intensity workload.
Do you use blood flow restriction technique in your workouts?
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