Tag: training
5 Gym Etiquette Rules You Should Know About
5 Most Important Rules Of Gym Etiquette You Should Know
When some people are in the gym, they think no one is watching them. They take the gym to be a practice ground and decide to do things which they otherwise wouldn’t do outside. The gym is like any other social setting and you need to be on your best behavior.
Without you knowing it, there could be some things you do in the gym which could be a cause for trouble for the other people. If you do the right things, becoming a gym sweetheart isn’t so hard.
1. Re-Rack Your Weights
This is the basic gym etiquette most people lack. People use weights and leave them on the floor after completing their exercise. These people think re-racking the weights is the job of the gym employees and permit themselves to scatter weights throughout the gym.
While keeping the gym clean and tidy is the job of the gym staff, cleaning after you isn’t. Since you’re working out, it is safe to assume you’re old enough to clean up after yourself. Every gym should have this written on their walls –
“If you’re man enough to lift it, you’re man enough to put it back.”
2. Be Presentable
While it’s true your gym clothes have a smaller life cycle than your normal clothes, it doesn’t mean you should start wearing untidy clothes to the gym. You look at yourself in the mirror for most of the time you’re in the gym.
Looking good while working can act as a motivation. You meet many people while you’re at the gym, and you should leave a good first impression. Talking about first impressions, do everyone a favor and wear a deodorant. Stop with the homeless look already.
3. Don’t Help When Not Asked For
Broscientists have earned a name for themselves when it comes to interfering in others workouts. If someone doesn’t ask you for training tips or the right form while performing an exercise, please keep all your training hacks to yourself.
Everyone’s body is different and responds to different things. People realize what works for them after years of trial and error. Don’t think you can correct everything with your training hacks. Not to mention, no one appreciates a broscientists or his tips.
4. Ask Before Taking Equipment
If you’ve been working out for some time, there are chances you might have found yourself in a situation when someone took the weights you were using without your permission. We’re sure you wouldn’t have liked that.
Even if you find barbells, dumbbells or weight plates lying around, ask around before taking them. While you’re at it, use a towel to wipe down the equipment if you get them dirty. Doing this will add good karma to your gym life and the same will start happening to you.
5. No Dibs, Please!
Some people have the habit of blocking others from the equipment they’re using. A little sharing never hurt anybody. Not sharing is one of the most lacked gym etiquettes. Everyone is running on a schedule, always offer to share the equipment.
Since you’ll have some time in between sets, it is a great way to build new relationships. If you’re running late, you can speed up your workouts by using advanced training techniques like supersets.
Which are the etiquettes people at your gym lack? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Improve The Shape And Size Of Your Glutes With This Workout
It’s time to improve the shape and size of your glutes with this workout
Contrary to the common assumption, glute workouts aren’t just for women. If you have a muscular upper body and shredded legs, a flat rear can make you look awkward. Muscle symmetry and balance are important if you’re aiming for aesthetics.
When people talk about leg workouts, their primary focus is quads, hams, and calves. They completely overlook training their glutes. All pro athletes, male and female, work on their glutes in one way or the other.
1. Squats – 3 Sets 12 Reps
Squats are an overall leg builder. This is a compound exercise which can help in developing your glutes, hams, quads, and calves. Squats should be a staple in your leg workouts. This exercise has enough variations that you can try a new one every time you perform them.
For optimal results, you need to make sure you maintain a full range of motion while performing glute exercises. Going only parallel to the floor isn’t going to do anything for your butt. ‘Ass to the grass’ is the way forward.
2. Donkey Kicks – 3 Sets 12 Reps
Donkey kicks are an isolation exercise. All the tension is placed on your glutes during this exercise. There are two versions of this exercise which you can try. The first is the bodyweight version and the second is performing it on a leg extension machine.
You can start performing this exercise with body weight and as you get better you can switch to using weights on the leg extension machine. You need to have a strict form throughout the exercise otherwise you might recruit your hamstrings.
3. Barbell Hip Thrusts – 3 Sets 12 Reps
Glutes are the target muscle group for barbell hip thrusts. Lie down across a flat bench with only your shoulders on the bench and place a barbell on your thighs. Your feet should be placed flat on the floor so that your calves are perpendicular to the floor.
Try touching the floor with your butt at the bottom of the movement. Thrust your crotch upwards and try forming a bridge with your body. Hold and squeeze your glutes at the top of the movement. Return to the starting position and repeat.
4. GHD Hyperextension – 3 Sets 15 Reps
GHD (glute ham developer) is brought into the mainstream by CrossFit. This is an incredibly effective exercise if you want to develop the back of your legs. Keep your glutes tight throughout the exercise and flex them at the top of the movement.
If you don’t have an access to a GHD at your gym, you can use a flat bench for this exercise. Place your knees at the edge of the bench and ask someone to sit on your ankles. Hold onto some weights to make this exercise harder.
5. Reverse Abductor Press – 3 Sets 12 Reps
Reverse abductor press focuses on the outer sides of your rear. This exercise can also improve your hip mobility. Stand while facing the seat and place your feet on the foot rests and your knees against the knee pads.
Hold onto the seat to improve your range of motion. You need to establish a mind-muscle connection to make the most of this exercise. Don’t just go through the motions while performing the abductor presses. Hold and squeeze your glutes at the top of the movement.
Which is your favourite glute exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Guide To Help You Set Realistic Fitness Goals
How To Set Achievable Fitness Goals
Most people fail to achieve their fitness goals because they set unrealistic expectations. As someone rightly said, if you fail to plan, you’re planning to fail. If you step inside a gym without a plan, you’ll be doing nothing more than waste your time.
If you want to transform your body but don’t know where to start, you’ve come to the right place. In this article, we’ll be teaching you how to set the right fitness goals for yourself so that you’re able to achieve your dream physique.
Begin With The End In Mind
The first and the most important thing while setting your fitness goals is that they should be quantifiable. If you want to lose weight, you should know your current weight and the exact amount of weight you want to shed.
Training to lose weight without a plan will not be as effective as having the numbers in front of you. If you want to increase your bicep size, have the inch-goal in your head. It’s okay to start with a goal and then modify it once you achieve it.
Know If It Possible
Some people make the mistake of setting such ambitious goals that they end up overwhelming themselves. The goal of losing 20-pounds in a month might sound motivating, but how will you feel when you don’t achieve it?
There are chances you’ll want to quit training when you don’t achieve your big goals. You should consult someone who has already done what you’re trying to do before starting to work for it. The right advice from a professional can take you a long way.
Set A Deadline
Many people quit the fit lifestyle abruptly. It’s because they stop training for a couple of days, those days turn into weeks, weeks into months, and months into forever. Setting a deadline for yourself will make you stick to your workout, diet, and recovery programs.
Following a timeline can instill the feeling of urgency in your training. Once you have a deadline, you’ll also get a reality check if what you’re trying to do is achievable in the given amount of time.
Tracking
All the points in the article are co-related and work in harmony. Falling off the fit-life bandwagon can also be credited to a lack of tracking. Some people have a goal, know it’s possible, set a deadline for themselves but still fail because they don’t know if they’re headed in the right direction and at the right pace.
Tracking your progress can act as the checkpoints in the path of your fitness goals. Keep checking off the smaller goals as you make your way through to achieve the bigger ones. You should track your progress as per your deadline.
Accountability
Most people give up on their fitness goals because they’re not accountable to anybody. When you decide on transforming your body, you should tell your friends, training partner or post about it social media.
Sharing your goals with people will force you to have a realistic goal in mind, set a deadline for yourself, keep a track on your progress and will keep you accountable. Being accountable to a person can push you to do everything in your power to achieve your goals and save yourself the embarrassment of failing or dropping out.
What are your fitness goals for this month?
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
Should You Have Sex Or Masturbate Before A Workout?
Should You Have Sex Or Masturbate Before A Workout?
There is a lot said about if you should have sex or masturbate before a workout. Every other person has their own opinions, but hardly any of these broscientists ever get it right. You certainly don’t want to be missing out on all the fun for nothing.
You might find yourself asking this question if you love your partner or yourself way too much. The idea of not making the most of your workouts can push you to stop pleasuring yourself before a workout and we certainly don’t want that.
The Broscientist Explanation
Masturbating or having sex is a physical task and some people believe it is exhausting enough to weaken you before your workouts. These people want you to save all your energy and do nothing before you hit the gym.
We have a question when it comes to this approach, what about the people who have physically taxing jobs? Are they supposed to quit their jobs just so they can get a good pump? We bet you’re smart enough to answer this for yourself.
This Is Why You Should Have Sex Or Masturbate Before A Workout
Releases Endorphins
Engaging in sexual activities is known to increase endorphin levels in your body. Endorphins are secreted from the brain and the nervous system. They have a number of psychological benefits, the biggest of which is to make you feel better and suppress pain.
Isn’t this what you want before a workout? Feeling happy and relaxed can help you get in a better workout. Don’t save sex just for the nights. What good is feeling joyful when all you have to do is go to sleep?
Increases Testosterone Levels In Men
Contrary to the popular belief, fapping or having sex can shoot up your testosterone levels. Most people think when they ejaculate, they’re wasting their precious testosterone. This is not the case. Your T-levels have nothing to do with ejaculating.
Testosterone is the male hormone which is responsible for the development of sex organs in men. Test is also the reason men develop muscles while women, who have estrogen (the lady hormone), can’t build the same muscle mass as men. There are many ways to improve your testosterone levels.
Looking for a top-rated test booster? Check out these top-rated testosterone boosters that can improve sex drive, impact muscle growth while also promoting masculine vitality, health, and virility.
If you start feeling fatigued with mood changes and a decreased sex drive, your testosterone levels may be on a serious decline. This is where test boosters can be your best friend to get you back to peak condition. Not only will these improve protein synthesis to make your gains huge, but with solid exercise, increased testosterone levels can help shed body fat, keep on lean muscle, and leave you with a stellar physique. Your energy levels will increase as will your sex drive and that sexual appetite will return. With an increased confidence and slender physique, you will be in awe of this new and improved you.
Ingredients tend to include Tribulus Terrestris, D-Aspartic Acid, Zinc, Magnesium, Maca, Fenugreek, Tongkat Ali, Mucuna Pruriens, and vitamin D. D-Aspartic Acid is a vital amino acid needed for boosting testosterone. It is responsible for releasing hormones and regulating the release of testosterone. Fenugreek is an herb known for boosting libido and increasing testosterone levels (1) to keep you interested and engaged with sex. Vitamin D is commonly absorbed through sunlight and is great for releasing luteinizing hormones which help to release testosterone (2). All of these ingredients work to your benefit to give you a great test booster to keep you running at maximum capacity.
The rise in your test levels can help you in your workouts by supplying you with energy and muscle pumps. A lot also depends on how you feel after fapping. Your psychological state plays a major role in how good your workouts are. If you feel getting laid will make you weaker, this is how you’re going to feel during your workouts. On the other hand, if you set up your mind that you’ll feel stronger after jerking off, you’re going to kill it in the gym.
Wrap Up
In the end, having sex or masturbating before a workout does little to affect your workouts. All that matters is you should be having fun in the gym. If you think you’ll have a better workout if you masturbate, by all means, knock yourself out. Similarly, if you think to restrain yourself from any physical pleasures will make your workouts more effective, you should do just that. Don’t just serve your time in the gym, make the most of it.
Do you masturbate or have sex before your workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Hausenblaus, Heather (2018). “The efficacy of Fenugreek Supplementation on Men’s Health”. (source)
Lerchbaum, Elisabeth; Obermayer-Pietsch, Barbara (2012). “Vitamin D and fertility: a systematic review”. (source)
Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Eating the right foods after a workout can help you not only recover faster and reduce some muscle soreness. This can help you bulk up or lose weight or both. Nutrition is key to successfully changing your body into the shape you want. And the best post-workout allies on your road to that change will be fish, berries, greens, and eggs.
5 Best Post-Workout Foods for Speedy Muscle Recovery
Tart cherries
All berries are exceptionally good for you and can help muscle recovery due to their antioxidant power. They are also low in calories but high in fiber, which makes them a perfect energizing snack. Tart cherries, in particular, are efficient in reducing muscle soreness, according to a study published in the Journal of the International Society of Sports Nutrition.
Eat tart cherries after your evening workout and you’ll be able to cash in on the other benefit they offer. This fruit stimulates the synthesis of melatonin. This means that you’ll be able to sleep and rest better after this treat.
But don’t mix berries with dairy products as the latter might reduce the absorption of antioxidants.
Eggs
Eggs are one of the best protein foods for building muscle. Therefore, eating them after a workout will speed up tissue recovery. This will not only reduce soreness but also help you beef up much faster.
When working out to beef up you’ll need to not only eat protein to grow muscle but also to burn body fat more effectively. Without this, your body won’t become toned and impressive, it’ll just get very big. Eggs, due to their easily digestible proteins, are perfect for both muscle growth and weight loss. To achieve the best results, you’ll need to burn fat and grow muscle fast. This means you should consider switching to an intensive diet plan to lose 10kg in a month because you need to aim for maximum fat loss in minimum time. Your diet will need to include eggs for breakfast and the post-workout meal. The serving for breakfast will enhance weight loss and help control your appetite.
Yogurt
Yogurt can be one of the best great post-workout foods because it will give you protein and probiotics. The latter will improve digestion and your immunity. This means they will help reduce inflammation, which is a major cause of muscle aches.
However, you need to know that yogurt is also on the list of foods that don’t deserve their reputation. That’s because the majority of yogurts you see in stores are flavored and contain lots of sugar. Simply put, those add nothing good to your daily nutrition profile.
For a yogurt to benefit your diet, you should eat plain Greek yogurt, which is naturally lower in fat. Note that any kind of yogurt has some sugar. That’s why it’s essential to avoid anything that has more of it added.
Fish
Salmon is your best friend for a truly health-boosting post-workout meal. Not only is it one of the top protein-rich foods. It also gives you a boost of essential omega 3 fatty acids. Those are effective anti-inflammatory agents that speed up recovery and boost your wellbeing in general.
Other types of fish that will be just as good are tuna, cod, and mackerel. You can also consider taking fish oil supplements if eating fish regularly isn’t an option for you.
Leafy greens
Leafy greens are among the healthiest foods on the planet. They improve cognitive abilities, heart health, and help you lose weight. They also speed up recovery by helping your body fight inflammation. This results in less soreness and more benefits from your workout overall.
Leafy greens also have the amazing property of reducing the levels of stress hormone cortisol. This is a huge boost to your health on many levels and reduces the strain that an intense workout can have on the body.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
I’m Agatha Singer, a work-from-home mom of two little nuggets. My interests range from the latest business management trends to healthy living and adventurous traveling. I always stay open to new ideas and expertise to make my writings handy and captivating for you. I’ll be happy to see you on my blog: http://www.agsinger.com!
10 Ways To Start Your Transformation & How To Stick With It
Best Tips For Starting & Sticking With A Physique Transformation
Starting a transformation program is easy. All you need to do is get a gym membership, look up a transformation program online and head to the weight room. Sticking with the transformation program is the hard part.
Most people join a gym as a New Year’s resolution but drop out when they don’t see results. In this process, they lose money, time, energy, and the motivation to re-join a gym in the future. These people will later tell you that they are not cut out for the fitness lifestyle. They couldn’t be farther from the truth. If you follow the ten tips mentioned in this article, you will step up from being an enthusiast to an athlete.
10 Pre-Requisites Of A Successful Transformation Program
1. Don’t Wait For Motivation
So, you have started working out because you saw your favorite actor sporting a six-pack in his latest movie, and you want to look just like him. We hate to be the ones breaking this to you, but you are probably going to give up on your dream physique soon – especially if your favorite actor is Christian Bale.
Joining a gym should never be an impulsive decision. On the other hand, you should not wait for motivation to strike either. A person’s motivation level goes up and down multiple times in a single day, and depending on it is a sure-shot way of failing.
If you want to have a successful transformation, you need to find an internal drive. Figure out why you want to transform your body, plan how you will do it, and act on it. That is it. That’s all it takes.
2. This Is Not A Race
Most people make the mistake of comparing their progress with other people. While Instagram can be a great place to seek inspiration, it can also be the biggest source of discouragement.
Fitness and lifting weights are not team sports. You are in it alone. No two people will have the same results even if they train, eat, and weigh the same. No matter how bad a shape you are in, all of us have to start somewhere and someday. Let today be that day for you.
3. Injuries Are No Excuse
Injuries are one of the most common excuses for not working out. Don’t get us wrong, if you are suffering from a serious condition and/or your doctor has explicitly asked you to stay away from resistance training, you should listen to him. But if muscle sprains and popping joints are your defense for not hitting the gym, you are not fooling anybody.
There are so many options out there for fitness activities that you can surely find a way to train around your injuries. If you are a beginner or an intermediate lifter, make sure you check in with a fitness professional, certified personal trainer, or physical therapist to find the right training routine for you.
4. Say Yes To Yourself
While you are on your transformation journey, there will be numerous times when your friends and family will ask you to skip the gym and come out for dinner with them. Your response will decide if you will be successful in crafting your dream physique.
Saying yes to yourself requires you to say no to opportunities that are not in your best interest. Get comfortable disappointing your friends and being called a buzz kill.
5. Train S.M.A.R.T.
No, we are not trying to dig into the train hard or smart debate. We want to make you believe in the power of S.M.A.R.T. goals.
Specific – Your goals should look something like – “gain 10 pounds of muscle in the next six months”, “Lose 10 lbs in 12 weeks”.
Measurable – Your goals should be quantifiable. Being the “best version of myself” is not a goal. It is a wish that only a genie can grant.
Attainable – You have a choice – be realistic with your goal setting or come to terms with failing every time.
Relevant – You have to set a goal that is in line with your body. Don’t try to be a marathon runner if you are a born sprinter.
Time-Bound – If you don’t have deadlines in place, you will never be serious about your progress.
6. Age Is Just A Name On Your Driver’s License
Look around your gym, and you will probably find that majority of the people in your gym are between 18-40 years old. Most people consider an out-of-shape body to be a side-effect of age. This excuse is nothing more than people trying to cover up their lethargy.
Arnold Schwarzenegger, Dorian Yates, Kevin Levrone, Lee Labrada prove that age is not detrimental to your transformation goals.
7. Find The Right Gym Buddy
Most of your gym worries will cease to exist the day you find the correct gym partner. You should surround yourself with positive people who can support and encourage you in reaching your goals.
Accountability is one of the most crucial aspects of a physique transformation. A feedback loop will help you take your gains to the next level.
8. Keep Stress At Bay
Stress can sap away your motivation to train and turn you into a couch potato.
Stress releases a hormone called cortisol in the body which is one of the most potent muscle killers. Cortisol reduces testosterone (the male hormone) production and spikes estrogen levels in men.
9. Make Everything A Chore
You can never achieve success in a transformation program without discipline. You also would never have heard of anyone who transformed their physique while partying out every night, skipping workouts, and eating anything they could get their hands on.
If you want to carve the physique of your dreams, you need to design a training, diet, and recovery program and follow it with military discipline.
10. Never Stop Learning
Fitness is an ever-growing field. New studies and experiments are being conducted every day. Limiting yourself to a few training techniques can have two effects:
Hitting a plateau.
Getting bored and quitting working out altogether.
You should always be on the lookout for new training techniques and principles. Doing so will spice things up and keep you curious about achieving alpha in the gym.
Are you currently following a transformation program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Get Bigger Arms With This Simple Workout
Sleeve-Splitting Arm Workout
The idea of having big arms push many of us to get a gym membership. Huge arms have been associated with machoism for a long time. Ask a kid to flex his muscles, and he’ll most probably hit you with a front double bicep.
You need to pay equal attention to your biceps and triceps. You can’t go crazy with your bicep workouts while overlooking your triceps development. Muscle symmetry is important for strength and aesthetic purposes.
Some people hurt their gains by training their arms every single day. Training your arms every day won’t get you bigger arms. Doing this leads to overtraining since your muscles need time to recover and grow after a workout.
Many people train their biceps before their triceps on the arms day. This can lead to weak triceps since you might be exhausted by the time you start your triceps workout.
This can happen for any muscle you train second on a multi-muscle training day. To combat this in your arm workouts, you will be doing antagonistic supersets. In this advanced training technique, you superset different muscle groups in a single set. For, e.g., – you will be super-setting your biceps with your triceps. Follow this workout to get bigger arms.
Superset 1
Standing Cable Bicep Curls – 3 Sets 15 Reps
You would be starting with a cable exercise to pre-exhaust your muscles. This will help you get the same pump later in your workout while using relatively light weights. Use a straight bar attachment for this exercise.
Overhead Rope Cable Tricep Extension – 3 Sets 15 Reps
Your triceps consist of three heads; medial, long and lateral. You need to train all three to ensure an overall development. The overhead rope cable extensions target your long head. Using cables will help you maintain tensions on your triceps throughout the movement.
Superset 2
Dumbbell Curls – 3 Sets 15 Reps
Dumbbell curls is an incredibly effective exercise to target your biceps. In this exercise, rotate your hands outwards at the top of the movement. This will help in building the peak in your pythons.
Close Grip Bench Press – 3 Sets 15 Reps
Doing a compound exercise (multiple joints) can help build size and strength in your target muscle group. Close grip bench press helps with the overall development of your triceps. Make sure you have a complete range of motion while performing this exercise.
Superset 3
Concentration Curls – 3 Sets 15 Reps
It is always more effective to end your bicep workouts with an isolation exercise. Concentration curls were one of Arnold’s favorite exercise. This exercise helped him turn his biceps into mountain peaks. You need to maintain a mind-muscle connection throughout this exercise. Going through the motion won’t get you anywhere.
Tricep Dips – 3 Sets 15 Reps
Doing dips at the end of your workout can test what you’re made of. If body weight dips are too easy for you, feel free to add resistance bands or resistance using weights. Maintain a full range of motion and squeeze your triceps at the top of the movement to get the most of this exercise.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Get Bigger Arms With This Simple Workout
Sleeve-Splitting Arm Workout
The idea of having big arms push many of us to get a gym membership. Huge arms have been associated with machoism for a long time. Ask a kid to flex his muscles, and he’ll most probably hit you with a front double bicep.
You need to pay equal attention to your biceps and triceps. You can’t go crazy with your bicep workouts while overlooking your triceps development. Muscle symmetry is important for strength and aesthetic purposes.
Some people hurt their gains by training their arms every single day. Training your arms every day won’t get you bigger arms. Doing this leads to overtraining since your muscles need time to recover and grow after a workout.
Many people train their biceps before their triceps on the arms day. This can lead to weak triceps since you might be exhausted by the time you start your triceps workout.
This can happen for any muscle you train second on a multi-muscle training day. To combat this in your arm workouts, you will be doing antagonistic supersets. In this advanced training technique, you superset different muscle groups in a single set. For, e.g., – you will be super-setting your biceps with your triceps. Follow this workout to get bigger arms.
Superset 1
Standing Cable Bicep Curls – 3 Sets 15 Reps
You would be starting with a cable exercise to pre-exhaust your muscles. This will help you get the same pump later in your workout while using relatively light weights. Use a straight bar attachment for this exercise.
Overhead Rope Cable Tricep Extension – 3 Sets 15 Reps
Your triceps consist of three heads; medial, long and lateral. You need to train all three to ensure an overall development. The overhead rope cable extensions target your long head. Using cables will help you maintain tensions on your triceps throughout the movement.
Superset 2
Dumbbell Curls – 3 Sets 15 Reps
Dumbbell curls is an incredibly effective exercise to target your biceps. In this exercise, rotate your hands outwards at the top of the movement. This will help in building the peak in your pythons.
Close Grip Bench Press – 3 Sets 15 Reps
Doing a compound exercise (multiple joints) can help build size and strength in your target muscle group. Close grip bench press helps with the overall development of your triceps. Make sure you have a complete range of motion while performing this exercise.
Superset 3
Concentration Curls – 3 Sets 15 Reps
It is always more effective to end your bicep workouts with an isolation exercise. Concentration curls were one of Arnold’s favorite exercise. This exercise helped him turn his biceps into mountain peaks. You need to maintain a mind-muscle connection throughout this exercise. Going through the motion won’t get you anywhere.
Tricep Dips – 3 Sets 15 Reps
Doing dips at the end of your workout can test what you’re made of. If body weight dips are too easy for you, feel free to add resistance bands or resistance using weights. Maintain a full range of motion and squeeze your triceps at the top of the movement to get the most of this exercise.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The 5 Best Machines For Getting Shredded
The 5 Best Machines For Getting Shredded
With the evolution of bodybuilding, researchers have come up with ways to speed up the process of gaining muscle mass with the help of better nutrition and advanced training techniques. Over the years machines used in the gyms have gotten better.
Using machines can help you achieve your desired results while preventing injuries. Many bodybuilders use machines while preparing for competitions to avoid injuries. Machines are great for beginners as they limit the range of motion and avoids recruiting muscle stabilizers.
These are the 5 Best Machines
1. Cable Crossover Machine
Cable crossover station is one of the most important equipment in a gym. You can do a variety of exercises targeting different muscle groups on this machine. If your gym doesn’t have a cable crossover machine, you should start looking for a new gym.
Using cables has a different effect on your muscles as compared to using free weights. You have constant tension on your muscles during the eccentric and concentric movement while using the cables.
2. Smith Machine
Smith machine is another gym essential. It is a great equipment for people who can’t perform exercises like the bench press or squats due to problems like joint pains. The smith machine avoids recruiting secondary muscle groups as your path of motion is fixed.
The smith machine is great at developing your lagging muscles as it limits your movement. Let us say you have a overdeveloped glutes and weak quads. You can eliminate your glute recruitment and focus entirely on your quads by placing your feet in front of you.
3. Pec Fly Machine
The pec deck machine is nearly as effective as the bench press in activating the pectoralis major. Using the pec fly machine will help you in maintaining constant tension on your inner chest. This machine is a must for people who want striations and separation in their chest.
You can also work your rear delts on the pec fly machine. Sit with your chest against the pad to target your rear deltoids. Rear delts are a weak muscle group for most people. They make it even worse by not training them often.
4. Leg Press
You will hardly see a gym without a leg press machine. The leg press machine can help you in building muscle mass and strength in your lower body. The leg press also happens to be one of the most abused machines in a gym.
Many people load the machine with more weight than they can handle. You will see the best results while using the leg press machine by following a full range of motion. Excessive weight puts stress on your lower back and can result in an injury if you fail a rep.
5. Hammer Strength
Hammer strength is one the best equipment for training your chest. The hammer strength is incredibly effective for people who can’t bench press for some reason. Pros use this machine while preparing for a contest or during muscle rehab.
You target the same muscles while using the hammer strength as you do during the bench press. As you are in a leveraged position, you can use heavier weights on the hammer strength as compared to the flat bench press.
Which is your favorite machine?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Killer Circuit Workout To Smoke Your Abs
Build Your Dream Abs With This Circuit Workout
Abs are one of the most desired muscles and yet only a few possess them. A set of aesthetically appealing washboard abs are the result of proper training, diet, and recovery. You can’t build the abs of your dreams if one of the components is out of proportion.
Performing a circuit training workout can be more effective in developing the shape and conditioning of your abs as compared to the vanilla training routine of 3 sets of 10-12 reps. Try this ab workout the next time you train your abs and let us know how it goes.
You’ll be performing a total of three circuits where each circuit will have five exercises. After each exercise, you’ll rest for 30-seconds before performing the next exercise. After completing a circuit, you’ll rest for a minute before starting the second round.
Reverse Crunches – 20 Reps
In this circuit workout, you’ll be training your midriff from all the angles to ensure overall development. The reverse crunches work the middle and lower abs and are one of the most underutilized exercises when it to abdominal development.
Lie down with your back on a floor mat and your arms placed at your sides. Keep your feet flat on the floor by bending at your knees. Bring your quads to your chest by lifting your hips off the floor while maintaining the bend in your knees. Slowly return to the starting position and repeat for the recommended reps.
Russian Twists – 20 Reps (Each Side)
Obliques are one of the most overlooked muscles when it comes to abdominal training. The obliques are the fish gill-like muscles at the side of your abs. Twisting and turning movements are the ones which target the obliques most effectively.
If you feel the bodyweight version of the exercise is too easy for you, feel free to add resistance by holding a weight plate in front of your chest with your arms extended over your knees.
Cable Crunches – 20 Reps
While you don’t need to use added resistance in every ab exercise, using weights can help bring out the definition and separation in your midriff. Make sure you’re following a full range of motion while performing all the exercises mentioned in the article.
If you want to do this ab workout at home, you can perform the orthodox crunches instead of the cable version. Controlled breathing plays an important role in abdominal training. You should be breathing out and squeezing your abs at the contraction point and breathing in while returning to the starting position.
Leg Raises To Heels To Heaven – 20 Reps
Leg raises to heels to heaven bring the goodness of two exercises into one. Lie down on an exercise mat with your arms extended at your sides. Perform a leg raise by elevating your legs off the floor while keeping your legs straight.
As you form a 90-degree angle with your legs and the floor, raises your legs towards the roof by lifting your hips off the floor. Return to the starting position in the same manner with a slow and controlled movement.
Planks – 1 Minute
Most people make the mistake of overlooking their core strength when it comes to ab training. Core strengthening exercises will not only help you in shaping your abs but will also improve your performance in functional exercises.
Perform the orthodox planks in the first set and switch to doing the side planks in the next two circuits. If you give your all in this circuit workout, your abs will be on fire by the end of the first circuit and asking for mercy by the last.
Header image courtesy of Envato Elements
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.