Tag: training
Build a Chest of Steel With This Workout
Workout For a Bigger and Striated Chest
If you’re planning to make a statement with your physique, moobs surely aren’t going to help your case. Having a broad chest can make you stand apart from the crowd and get the attention you deserve.
Building a ripped chest takes more than doing a few pushups and presses. You need to have a combination of compound and isolation exercises in your workouts to develop the perfect size and conditioning.
Cable Crossovers – 4 Sets 15 Reps
You’ll be starting this workout with an isolation exercise to pre-exhaust your pecs before you get into the compound lifts. Exhausting your chest at the beginning of the workout eliminates the need for lifting super heavyweights to recruits and target your pectoral muscles later in the workout.
Grab a D-handle attachment in each hand and take a long stride with either of your feet to get in position for the exercise. Make sure there is tension on your pecs at the starting position. Maintain a slight bend in your elbows while performing the cable crossovers to target your pecs efficiently.
Barbell Bench Press – 4 Sets 15 Reps
The barbell bench press is what squats are for the legs. If you’re new to resistance training or are using a challenging weight, it’s wise to get the help of a spotter. The barbell bench press is a great exercise to build strength and volume in your pectoral muscles.
While performing the bench press, keep your elbows slightly angled towards your sides to eliminate any tension on your rotator cuffs. Contract your pecs with every repetition while performing the exercises in the workout.
Incline Dumbbell Flyes – 3 Sets 15-12-10 Reps
For the majority of people, the upper chest is a weak muscle group. It’s harder to establish a mind-muscle connection with the upper pecs as it’s a very small (one-third of your chest) muscle group.
The key while performing the incline bench dumbbell flyes is to contract your pecs at the top of the movement and target the inner chest. Maintain a slight bend in your elbows and push your chest out as you reach the bottom of the movement.
Decline Dumbbell Press – 3 Sets 15-12-10 Reps
The decline dumbbell press is an incredibly effective exercise in building the separation between your chest and the abdomen. You’ll be able to lift relatively heavier weights in the decline presses as compared to the flat and incline presses.
The dumbbells should be at the sides of your chest at the bottom of the movement. Pause and contracts the life out of your pecs at the top of the movement. While the pressing movements help in developing the size in your chest, the flyes target the separation and conditioning.
Barbell Rollout Flyes – 3 Sets 10 Reps
The barbell rollout flyes are the ultimate chest workout finisher. If you’re lacking the separation between your pecs, the barbell rollout flyes should be a part of your exercise arsenal.
Place a weight plate at each end of a barbell and place the barbells parallel to each other on the floor. Get into a push-up position in the center of the two barbells and grab the barbells with a neutral (palms facing each other) grip.
Your arms should be extended in a straight line and the barbell should be under your shoulders at the starting position. Slowly push the barbell away while mimicking the dumbbell fly movement.
Your chest should be a 5-6 inches away from the floor at the bottom of the movement. Return to the starting position and squeeze your pecs. Repeat for the recommended repetitions.
Which is your favorite chest exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Header image courtesy of Envato Elements
How Bodybuilders Spent $10,000 on Home Gyms as the Covid Crisis Persists
Preparing for a bodybuilding competition takes an average of 16 weeks. That amount of time is enough under normal circumstances. Well, welcome to the new normal where everything has been thrown into chaos. Bodybuilders are increasingly getting anxious as the Covid pandemic sinks deeper into every aspect of their lives. Not only are they lacking equipment to train with but they are also not getting the right diet that befits a bodybuilder.
Bodybuilders and other fitness enthusiasts no longer have the luxury of walking to a nearby gym to train with their colleagues. Persistent lockdowns have confined most of them to their homes, where there is little or nothing to use for training. That is not to mention their special dietary needs which have been reduced to a little more than an ordinary meal. For those bodybuilders who were training hard for upcoming competitions pre-Covid, months of hard training have been wiped out and they have to start all over again. The worst thing about this madness is that we are not sure when it will come to an end. There is wave after wave of this monster, and every subsequent wave is proving deadlier than previous ones. Luckily, the vaccine is here with us, thanks to the many hours put up by our scientists.
At-Home Training for Bodyduilders
When Covid-19 came knocking, many employers advised their staff to work from home to stop the virus from spreading. Although a bitter pill to swallow, many people quickly adjusted to it and operations resumed, though a little slower. The same can’t be said in the case of bodybuilders and other athletes. For people from other professions, all they needed was mostly a laptop and stable internet connection to perform their normal tasks. A bodybuilder, on the other hand, will require a whole lot of equipment to mimic the normal gym. As expected, this equipment is very expensive and can’t just be found anywhere. Bodybuilders were forced to order their gear online because the lockdown was still in effect.
> > TRX ALL in ONE VIGBODY Stationary Bike NordicTrack Gold Standard Whey
Top 20 Score New GYM Shoes for Under $100
New GYM Shoes
The need to keep fit is being promoted now much more than ever. With a lot of junk foods flowing around and people have no time to make proper meals, it is very easy to get unfit even to the point of being unhealthy when not watched. It is for this major reason that a lot of people go to the gym. However, this is not the only reason. Another major reason why people go to the gym or weightlift is to keep fit. The body can easily get out of shape when you do not exercise or carry out deliberate activities to keep it in shape. It is not unusual to see people looking very fat, or with a big tummy. New GYM Shoes are one of the best things for training.
Weightlifting and going to the gym help to keep your body shape in check. The exercise helps you to burn the excess fat that would have developed into those unsightly features. People also go to the gym because they want to be strong.
Lifting weight will make it possible for you to be able to have more strength for other activities you involve in or you intend to involve in. Mainly among this activity could be that you have a dream to go into weightlifting as a career. It means you have to start going to the gym at a very young age and start lifting the weight. The more you practice, the stronger you get and the better your chances of becoming a professional weight lifter. However, there are a number of other instances where regularly carrying weight to gain strength can help you.
Top GYM Shoes for Under $100
This is especially if your work requires a lot of stress of carrying heavy things. Weight lifting will help you to build strength and endurance in your job. This will make you more effective, efficient and better at your job. You will be able to do your difficult job very easily, earn more and be recommended either to other clients or for promotion depending on if you are working independently or working in an organization respectively.
One of the major things to consider when you want to start going to the gym or start weight lifting activities is what you should wear. Wearing the right thing can go a long way to determine your success in your gym and weightlifting activities. Wearing the wrong things could easily lead to injuries. Imagine going to the gym with big clothes that could hook the weight and hamper your lifting of the weight. This also applies to shoes as well. Wearing the wrong shoes to the gym such as a slippery shoe could result in slipping off while trying to carry the weight.
Imagine slipping with a heavyweight halfway up or on your shoulder. The implication could be fatal. It is as a result of this that it is often best to get the best clothing including shoes. However, it is also understandable that the budget can be an issue. It is in line with this that we have selected the best weightlifting and gym shoes that you can get at less than $100. Weightlifting and gym shoes are discussed subsequently.
1. Under Armour Men’s Trainer Sneaker
This is a great weight lifting and gym shoe that sells for between $52.99 and $89.01. The shoe is made from synthetic, textile and leather. It has a rubber sole that will ensure you do not slip while on the gym or weightlifting. The upper part of the shoe is made from lightweight mesh that allows your feet to breath. The measure of the shaft is approximately low top from the arch.
The TPU external heel counter provides support and a platform lockdown that is low. The mid-foot leather saddle offers a custom arch and comfortable support that is fitting. The sock liner is molded to your foot’s shape and provides great cushioning while you are lifting weight or in the gym. Thus, it provides comfort to the under of your foot while also eliminating any chance of slipping. You also get responsive cushioning that is provided by the charged midsole. The shoe is available in various colors including black and pitch gray, halo gray and pitch gray, black and Aruba red, jet gray and black, petrol blue and black, black and mod gray, black and onyx white as well as navy steel and white.
2. Vibram Men’s EVO KSO Training Shoe
The Vibram Men’s EVO KSO Training Shoe is another great gym and weightlifting shoe that you can get for $72.82. The material utilized for making the shoe is polyester fabric. It also comes with a rubber sole that is very surface friendly, implying that you don’t have to worry about slipping, irrespective of the type of floor finishing the gym house has.
The shoe has a lacing system that is fast to tie as well a tongue that is lightly padded. It is possible to wash the shoe with a washing machine after which you can dry in the air. The shoe has a blade lug serrate design. The outsole is of the X5 Trek type. However, when you are buying the shoe, it is best to opt for the next size up. If you buy exactly your normal size, it might be too tight for you to use. The shoe is available in various colors mixes including black, black and red, grey and black, blue and black, black and blue as well as blue and black.
3. VS Weightlifting Athletic Shoe
If you want to buy a nice shoe for the gym and weightlifting that you can get just below $100, then you might want to opt for the VS Weightlifting Athletic shoe that sells for $99.95. The shoe is made from leather and fabric materials. The sole, on the other hand, is made from a hard rubber that does not easily wear off nor encourage slipping when you are using the shoe.
Apart from the fact that it comes with laces, it also comes with 2 hoot and loop straps that you can easily use when you want to quickly wear the shoe or to add additional support to the laces. The free VS bag for shoes that comes with the shoe will come in handy when you want to go from work or other locations you don’t want to go to a gym shoe. The shoe bag will make it easy for you to carry the shoe in and out of the gym building among other uses. You should opt for half size higher than your normal size to avoid a situation where the shoe will be too small for you especially if the width of your feet is wide.
4. Iron Tanks GymRiot Shoes
This is another great flat wrestling, weightlifting, powerlifting and bodybuilding shoe that you can get for just $79.95. The shoe comes with a Titanium Oxford mesh that is comfortable. The body of the shoe is made from suede material of the highest quality. The shoe’s bottom is stamped with diamonds and the logo of iron tanks.
This helps to give a rough surface that can grip very well on very smooth surfaces. The implication is that you can enjoy great support from the shoe. The compressible and flat outer sole measures 3.8mm for the best stability and surface contact. The design of the shoe’s mid-top is great for enhanced support of the ankle as well as for easy usage. The color of the shoe is commando green.
5. Pendlay 13PGray Men’s Lifting Shoes
The Pendlay 13PGray Men’s lifting shoes is another great shoe that is very weightlifting and gym friendly. It is made from nylon mesh and synthetic material and you could get your copy of the shoe for between $78.82 and $86.35. The shoe also comes with 2 metatarsal straps that you can use to properly hook the shoe so that it does not pull off during usage.
The shoe features a Do-win Toebox wide design. As a shoe specially designed for weightlifting, it has been enhanced to be more flexible and stronger. The height of the heel is about 3 to 4 inches. You might have to get a smaller version of the shoe compared to your running shoe by 1 to 2 sizes. The implication is that if you use a size 12, you should opt for a size 11 or size 10. The shoe comes with a 90 days warranty.
6. Reebok Men’s Pr Cross Lifter Trainer Shoe
The Reebok Men’s Pr Cross Lifter Trainer shoe can be yours for just $69.97. This is made from a synthetic material that is very comfortable and provides comfort while you are using the shoe. The rubber sole of the shoe provides grip, support, and durability, helping you to enjoy the shoe for a very long time without issues.
The measure of the shaft is about the low top from the arch. It features a foot wrap that is activated by heat, which molds and customizes to your feet instantly. It comes with a lace that you can tie as well. This is further supported by 2 additional strap closures that lock down the feet and ensures that your foot is properly held in place. The shoe is available in various colors including ash grey black and white, primal red black and white, vital blue and black, white and black, light sand black gum and pewter as well as white.
7. Nordic Venja Weightlifting Shoes
The Nordic weight lifting shoes allows you to own comfortable and strong weightlifting shoes for just $79.95. The shoe is specially designed for weightlifting and built in such a way that it improves your performance while lifting. It has an ergonomic design that is optimized for any type of gym activity. The shoe provides better weightlifting and CrossFit gains.
It is built to last very long as it is durable even when you use the shoe under a lot of stress. The durability is further backed up with a warranty of 1 year. The shoe also has heel support that provides stability during cardio and lifting. What you will find inside the box include a pair of Nordic Venja shoes for weightlifting, a premium box as well as the 1-year warranty from the manufacturer. The shoe box can serve as a great packaging item if you want to gift out the shoe or for moving the shoe to and fro the gym. The shoe is available in 2 colors which include black and white. On the page, you will find a standard chart from different countries to guide you in finding the right size for you.
8. RXN Complete Performance Shoes
The RXN complete performance shoes is a great shoe that can serve as shoes for heavy powerlifting and weightlifting. The shoe which can be purchased for just $59.99 can be used by both males and females. The upper part of the shoe is made from a supernatural full leather material that provides the best durability and comfort. It also provides great stability for powerlifting due to its crepe sole made from rubber.
The implication is that you get improved results when lifting the weight. The shoe is further made for comfort as it has a loop and hook instep strap that is adjustable. The strap provides integrity for the rear foot. You can return the shoe for free within 30 days after purchase if it does not suit you. The shoe comes with USA sizes and thus, you should find the equivalent of your shoe size in USA measurements before buying. The shoe is made from leather and thus, you should not wash the shoe. Also, the shoe is available in various colors including red-black, white – black and green.
9. Adidas Powerlift Men’s Shoe 4
The Adidas Powerlift Men’s Shoe 4 can be gotten for as low as $50. The nice powerlifting and weightlifting shoes are made from textile making it washable and breathable. It features a strong rubber sole that will provide stability and support for any type of gym activity without fall-related risks or discomfort to the ankle or any part of the foot. It is a shoe for sports manufactured by Adidas.
Adidas has been around for a very long time and has become a top sports shoe due to the durability and beauty of their shoe and other sports accessories that has resulted to wide acceptance all over the world. The major factor that has contributed to their long survival is continuous innovation towards developing great products that elite professional sportsmen and women, as well as every other person, can use and be proud of. This innovation and prestige have also been utilized in the creation of the Adidas Powerlift Men’s Shoe 4. The shoe is available in various colors including active red – white – active red, black – white – black, blue-white-blue, grey – white – grey and white – black – white.
10. PUMA Cross-Trainer Fracture FM Tazon 6 Men’s Shoe
The PUMA Cross-Trainer Fracture FM Tazon 6 Men’s Shoe is another great shoe that you can use for powerlifting and gym activities that cost as low as $39.95. The shoe is made from 100 percent synthetic leather implying that it is not to be washed. It is very comfortable to use and you might opt for polishing it to maintain its look.
The rubber sole ensures that you d0o not risk falling or slipping while you are using the shoe. Beyond that, it provides you with adequate support while carrying weight or when you are doing other gym activities. The measure of the shaft is approximately low-top from the arch. It is a great performance sneaker that will be sure to aid in your training. The Tazon 6 offers a cushioning that is stable while you are training or running with the shoe. The shoe has a nice modern and aesthetic look. The shoe is produced by the legendary PUMA that is reputable all over the world in the creation of durable sports shoe, wears and other accessories. Also, the shoe is available in various colors including black, periscope-puma silver, puma black, puma black-safety yellow, quiet shade-high risk red and black – silver.
11. Otomix Stingray Escape Wrestling MMA Weightlifting and Bodybuilding Shoes
The Otomix Stingray Escape Wrestling MMA Weightlifting and Bodybuilding Shoes are nice shoes that will meet all your gym and weightlifting activities and can be purchased for just $99. The shoe has a nice suede look that is very attractive and looks very beautiful. The implication is that it will be best to invest in suede sprays for maintaining the look of the shoes as washing the shoes could easily lead to the defacing of the shoe.
The shoe is very light and will not add to the burden of your gym activities such as weightlifting that is already providing you with enough weight to carry already. You also get an unlimited motion range as well as superior support when you are using the shoes. The ultimate sole traction is great and can easily enhance your performance when training or when involved in any competition. The shoe is available from sizes 6 to 13. It is also available in various colors including black, grey, grey – camo, purple, red, red – camo, royal blue, yellow, white, camo, and pink – black.
12. NOBULL Training Shoes for Men
The NOBULL Training Shoes for Men is a great training shoe for men that can be used in the gym and for other gym activities. It is available in different colors with varying prices. The sand color sells for $99. The shoe can easily support you in activities like lifting, grinding, sliding, climbing and running. It has flexible protection, is breathable and has a lightweight. The flexible protection gives you the support to move as you normally do or wish to.
The upper part of the shoe is made from a one-piece seamless SuperFabric construction. The material is abrasion-resistant, breathable and very durable. The guard plates of the SuperFabric is applied on the base layer that is made from mesh and highly flexible. The implication is that you have a 360 degree of the shield from excuses, rope climbs, and zombies. The lug pattern of the outsole has a design that is optimized for usage in various environment. Like a result, you can easily transition within moving outside and inside when putting on the shoe.
Irrespective of the surface, you will get great support, traction and flexibility blend. You should order the right size for this shoe. However, if your size is between two sizes, then you should opt for the next half size higher. For instance, if your size is between 11 and 11.5, then you should get 11.5. Apart from the sand color, the shoes are also available in purple heather, vanilla, deep teal, white, moon rock, red alert, arctic heather, arctic grey, and black heather.
13. ASICS Wrestling Matflex 5 Men’s Shoe
The ASICS Wrestling Matflex 5 Men’s Shoe can be bought for $44.88. The shoe is made from 100 percent synthetic and textile. As a result, you are sure of great comfort while using the shoe as well as a dry and cool foot for as long as you wear the shoe.
The rubber sole is also a great material that provides you with traction, support, and stability while you are lifting or doing other activities in the gym. If you are also practicing to become a wrestler or you are already a wrestler, you will enjoy the usage of the shoe as well. You get all of these at the cheap price of less than a $100. The name of the shoe is an acronym from a Latin phrase that implies a sound mind in a sound body. Thus, the manufacturers are hoping to help you in your quest to build a sound mind and a sound body with the best products that can easily serve.
14. More Mile More Lift Cross Fit / Weight Lifting Shoes 4
The red-colored More Mile More Lift Cross Fit / Weight Lifting Shoes 4 is another great weightlifting and gym shoe that sells for between $44.25 and $56.75. The upper part of the shoe is made from a synthetic material that offers you a lightweight, precise fitting and durability.
The air mesh collar and tongue provides maximum breathability that implies that no sweating and adequate comfort for as long as you wear the shoe. It also has a strap that you can lock down for securing the rear and mid of your foot. The stability of the rear foot is enhanced by the stiffened unit of the heel. In addition to the lightweight, you also get a combined solid base.
15. All-Star High Converse Chuck Taylor Top Sneaker
The All-Star High Converse Chuck Taylor Top Sneaker that you can get at a very cheap price of $29.05. The shoe is made from canvas material and provides you with optimum comfort. The rubber sole can withstand a lot of stress as it provides you with support and stability. The measure of the shaft is about 4.75 inches from the arch.
The size of the shoe is in UK sizes. Thus, you might want to compare your US size with its equivalent in the UK when ordering for the shoe. It is a high-top, lace-up sneaker. It also features OrthoLite insole that provides cushioning. Airflow is encouraged by the Medial eyelets. It is available in several colors including black monochrome, optical white, black, red, pink, navy, charcoal, tangelo – white – black, white – mason blue – gum, unbleached white, white, white – white, dusk grey, black – white, light blue – white – denim, charcoal – white, khaki – milk, pink paper, and volt.
16. XIDISO Men Running Shoes 2019
The XIDISO Men Running Shoes 2019 can be gotten for just $29.88 to $42.99, depending on the color you are opting for. The shoe features a closed toe. The upper part is made with soft PU leather.
The fashion and durability of the shoe are enhanced by the fact that it is hand sewn. They are designed for men and can be used for a wide range of activities including outdoor activities, sport, garden, pool, beach, party, business, casual use, gym, weightlifting, hiking, tennis, and bowling among others. The shoe is lightweight and very comfortable to use. It comes in varying colors including black, red, yellow and brown.
17. JUAN Lightweight Sport Casual Shoes Running Athletic Shoes Outdoor Mesh Sneakers
The JUAN lightweight sports shoe is another very affordable gym and weightlifting shoe that you can get for as low as $23.99. The upper part is made from a cotton blend that is very soft, comfortable and can be washed. The rubber sole is also very stable and offers traction that reduces or eliminates the risk of injury when you are using it.
It comes with a durable EVA/MD sole. The sole is slip-resistant while the upper part offers easy breathing to your feet. It is engineered to provide proper ventilation and comes with integrated upper vent-mesh to keep your feet cool. The shoe gives you the feeling of being barefooted without the risk of injuries that come with being barefooted. This gives you a natural feel and removes any inconvenience that the feeling of having a shoe on will have on your training and weightlifting. It is available in black – white, black and grey colors.
18. Feetmat Walking Gym Running Tennis Slip On Lightweight Mesh Sneakers Men Shoes
The Feetmat Walking Gym Running Tennis Slip On Lightweight Mesh Sneakers Men Shoes is available for just between $24.99 and $34.99. The shoe has a lightweight, with the heaviest of the shoe weight just about 1 pound. The upper mesh knit material keeps your feet comfortable and dry.
The sole is non-slip due to its slip-resistant texture. It also has a very high elasticity providing flexibility. The slip-on and lace-up style allow you to quickly put on. The shoes as well allow the shoe to properly fit you. The manufacturer also provides great customer service as you get a guarantee when you buy it brand new. You can always contact the customer service if you are not happy with the product or have any complaint. The shoe is available in black, blue, grey – grey, grey, black-white, grey-black, grey-white, red – blue, green, black grey – grey, red and greyish.
19. New Balance Mx634v3 Men’s Training Shoe
The New Balance Mx634v3 Men’s Training Shoe is available at a cost as low as $32.99.The shoe is made from 100 percent leather implying that it is not washable. However, it provides a high level of comfort and can be easily maintained by polishing it and using suede spray on the suede parts.
The rubber sole of the shoe goes a long way to provide you with great support and stability. The measurement of the shaft is approximately low top from the arch. The upper part also has suede and an EVA midsole that is injection molded as well as an outsole that is not marked. It further features an Abzorb heel. The shoe is available in varying colors including navy, white – navy, black leather, brown-black, white, black, charcoal, white – navy – red, brown, universal and grey – orange colors.
20. QANSI Gym Walking Running Athletic Breathable Ultra Lightweight Mesh Sneakers Men’s Shoes
The QANSI Gym Walking Running Athletic Breathable Ultra Lightweight Mesh Sneakers Men’s Shoes is a gym and weightlifting shoes available for between $22.99 and $36.99. The shoe features a fabric sole that is very stable and flexible. The top of the shoe is made from a fashionable knitted mesh that allows breathability and lightweight support.
The insole is also cushioned with a breathable lining that provides great support. And unique properties optimization for every push and touches you apply to the shoe. The shoe is made in line with safe protection of the environmental practice. And materials that do not endanger the environment. It is durable and provides the best support when moving. The outsole is flexible providing the foot with maximum movement range. It is a perfect choice that can be used for varying activities including weightlifting, gym activities, workout, exercise, travel, outdoor, sports, indoor, running, walking, casual events and parties. The shoe is available in various colors including black, grey, red, red – white, grey-black, blue, black – white, green, grey-white, new black, red – blue and black – grey.
10 Best Suspension Training Kits: Your Easy Buying Guide
For the effective performance of any part of the body, there is a need for adequate training. The brain, muscles, bones, and more can only function optimally when trained and regularly exercise. There are many types of training you can consider when you want to build your muscles and maintain perfect fitness. Weightlifting, suspension training, and balance training are among the commonest forms of training in the gym nowadays. A combination of each of these training is secret to the desired result for anyone. In this post, we are going look into 10 Best Suspension Training Kits and provided an easy buying guide for everyone. But, before that, it is necessary that you learn about the meaning of suspension training, why you need, and what you stand to gain when you regularly carry out the training exercise.
What is suspension training?
Suspension training is a strength training approach involving the use of robes and system of webbing commonly known as “Suspension Trainer” so users can work against their body weight. Training is one of the scientifically proven age-long exercises that help to improve the overall body weight, boost heart rate, and stability. Suspension training was invented by a Navy Seal in the United States of America to ensure his troops are in top shape and fitness.
The core trainers usually employ a suspension training system to get their desired fitness results. Those that regularly take advantage of suspension training scarcely experience heart failure or other heart-related diseases. So, if you are looking forward to building your muscles, enhancing your stability, and improving your total body strength, go for a suspension training class.
The most interesting thing you should know about suspension training is that it can be carried out in your home. You can carry out suspension training in your parlor in the form of press up when you will suspend your entire body weight with both arms. It is one of the ways to improve fitness and overall body strength.
Four major advantages of suspension training
You may want to know the reason to embark on suspension training instead of weight lifting. You are not to worry as this post introduces you to the benefits associated with suspension training. The form of training has become popular for several reasons. It is a training that touches every part of the body, boosts heart-beat, builds strength, and more with the use of your body weight. If you are still wondering more about the benefits of this strength training approach, here are our selected four major advantages or suspension training you should know:
Related Article:: How Good Are Bodyweight Exercises
Suspension training requires little space and not much equipment
Unlike other forms of trainings like weightlifting that require you to buy a dumbbell and other weightlifting materials, suspension training almost does not requires special equipment. In that regard, you do not much space to carry out suspension training as your bedroom can be enough to get the result you desire. With only two adjustment straps, you can be sure of a comprehensive workout, targeting the muscles of your body with a simple change in body position and angle. The TRX suspension training system is portable and does not occupy much space yet, enough to work out your entire body.
Suspension training helps to build core strength
The main benefit of suspension training is that it helps to build muscle strength and stability with leverage on your bodyweight and gravity. In that regard, you will be sure of overall better performance as you embark on this kind of training.
Suspension training enhances flexibility and mobility
Suspension training targets the core muscles, thereby enabling greater mobility in all areas of the body. The mobile nature of the exercise routine has made it easy for trainers to enjoy improved flexibility and mobility in their bodies. The suspension training equipment is created to enable users to enjoy unique stretching routines and target a specific part of the body at a time for better results.
Suspension training enhances muscular endurance
Strength training is one of the most practiced forms of training in the world today. Suspension training is a form of strength training known to help in building muscular endurance. More so, suspension training encourages sustainable fitness and gets rid of muscular fatigue. Therefore, by taking part in suspension training, you can become stronger and experienced improvements in your performance.
Must Read:: Weight Training According To Your Body Type
Some things to consider before going for suspension training
Before you go to embark on suspension training, there are some things to put into consideration. Consider what you want to gain out of your workout before selecting the suspension training kit. Do you want to build your muscles, enhance your balance, boost your heart-beat rate, or want to train the overall body muscles for strength? Your answer to this will determine whether you should go on and take part in suspension training or not.
How to select the right suspension training kit?
Are you now interested in engaging in suspension training, but do not know the right training kit to buy? You are not to worry as the information you want is provided in this article. You will learn about the best suspension training kit that will work well for your performance when you check through our ten best suspension training kits with the buying guilds provided here.
The first thing you should consider when you want to select a suspension training kit is the price. You should compare prices os of the suspension kit to get a great deal without compromising quality. Also, do not forget to confirm the cons and pros associated with the kit. The amount of resistance in the training equipment, anti-snap bands, portability, and lightweight are among the positive sides you should look out for before making your purchase.
Some of the suspension training kits are made with none latex-free material, which made them unsuitable to many users. Some come with a smaller handle, which causes discomfort to the user. These are the cons you should consider to avoid in your purchase.
Below are the 10 Best Suspension Training Kits you should buy:
ZivaTech Fitness Strap Kit
Most suspension training sets are created for indoor use, and that is the same as the ZivaTech Fitness Strap Kit. It is a durable and rugged suspension training kit suitable for camping and hiking. The strap kit is lightweight, weighing about three pounds for portability. Inside the kit are the carrying bag and user instruction manual. There is also indoor anchor, sports belt, and Allen wrenches for fitness and easy adjustment bands of different weights.
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Improve stability and core power as well as better balance with the help of this suspension training kit. The ZivaTech Fitness Strap Kit is ideal for all levels of training, including beginners and advance. Some things made this set good, and some negative side you should always consider before making your purchase.
Pros
Carrying bag inclusive
Rugged design
Good for all training levels.
Cons
Only one color bands available
No weight measurement
Not too strong carabiners.
TheFitLife Exercise and Resistance Bands Set
If you want a versatile fitness and suspension training set, TheFitLife Exercise is the answer. It is the favorite option for a strength training exercise. Adding to its resistance bands, it also comes with ankle straps as well as a door anchor.
Buy it HERE
The product comes with 5 anti-strap latex bands, which ranges from 10 – 40 pounds for easy adjustment. Each of the bands here is made of different colors with the weight marked on it clearly, making it easy to differentiate them. More so, TheFitLife Exercise and Resistance Bands set come with a carrying bag with a free user guide for starters. The features mentioned here are the reasons why the bands set made it to our top list of the best suspension training kits in the market.
Pros
Anti-snap bands
Offers resistance to about 110 pounds
Portable and lightweight
Cons
Material is not free from latex
Too small handles according to few report
Flimsy carabineer attachment.
GoFit Gravity Straps
Your desire for a workout that will train your full body will be granted as you go for the GoFit Gravity Straps. The suspension training set is created to make use of your body weight as resistance for several full-body exercises. To use this training set, install it in your doorway. Apart from the two gravity straps associated with this strap, it is also made with two strong handles, training manual, and ankle cradles.
Buy it HERE
More so, there is a mesh bag that is also provided to enhance portability and mobility. There are chances for you to decrease or increase the weight as required through angle adjustment. It may also interest you to note that the price of this is also affordable. These are reasons the GoFit Gravity Strap is here on our list.
Pros
Great for full body workout
Installs on the doorway directly
The increase or decrease of the resistance is easy
Cons
Cannot be attached to pole or bar
One color resistance bands
No weight markings on the bands
Ultimate Body Press Bodyweight Resistance Trainer
If you are looking for the best suspension training kits designed to meet your needs, you are welcome as the Ultimate Body Press Bodyweight Resistance Trainer. The product comes with a full exercise guide, comfortable lay-flat, and more features that can help you get a result in your suspension training needs. Whether you are a newbie in suspension training, or you already at the advanced level, the Ultimate Body Press Bodyweight Resistance Training is the right set for you.
Buy it HERE
It comes with simple setup, and can easily be anchored on anything. More so, it comes with extra-wide straps with suspension straps and foot loops. Packing the set is easy with the included drawstring bag. So, you can easily take this suspension kit to the gym or along when you want to travel.
Pros
Comprehensive exercise guide
Set up can be done in the stable setting such as doorway
Great for outdoor and indoor use.
Cons
You may need to adjust your handle straps many times till to get your desire
Built with meal hook, which can scratch surfaces like doors and more
Unknown weight limit of the set.
TRX Basic Suspension Trainer Kit
Are you interested in building your muscles, boosting your brain function, and ensuring overall fitness? The TRX Basic Suspension Trainer Kit is the right choice for you. It is an ideal option for those that want to improve their performance within a short time. But, you must be ready to spend a little more as it is pricier compared to others in the market.
Buy it HERE
Many people invested in this suspension training kids for various reasons. Some go for it for its user-friendliness, effectiveness, durability, and more. It takes only sixty seconds to complete set up for this training kit. The setup can be done on the door frame, tree branch, beam or any other secured bar. Suspension and door anchor are among the features of this training kit, making it most desirable in gyms. Starters are provided with workout guides in this training kit.
Pros
Assured durability
Suitable for indoor and outdoor training
Complete color workout guides
Cons
High-priced
It only works optimally when suspended on larger door frame
The book does include all the required exercises
1UP Resistance Sling Trainer
Our list of best suspension training kits cannot be complete without mentioning the 1UP Resistance Sling Trainer. It is a trainer that comes with double stitched straps for more durability and stability. The foot loops in this suspension kit make it easy for users to engage in an array of exercises. So, you will be sure to avoid boredom when you begin to exercise with the help of this training kit. Also, you will discover more ways to boost your endurance and performance when you make use of this trainer. There is a utility anchor created to hold the trainer securely.
Buy it HERE
With the carrying bag associated with this trainer kit, you will not have to bother about how to transport it from one place to another. You can take it to the gym or travel along with it in a portable and more convenient way when you make use of this sling trainer.
Pros
Dual stitched straps
General utility anchor
Carrying bag.
Cons
Does come with quick start guide
Bands do not stretch
Not really for beginners
Lifeline Jungle Gym XT
The Lifeline Jungle Gym XT comes with straps that can be attached to a stable base, such as a door without damage. More so, it comes with 8-foot suspension straps with foot cradles and comfortable handles. There are also adjusters placed at the straps for easy length and tension adjustment. These are the features that made the straps great for specific workouts. After each workout session, the handles can easily be wiped to ensure cleanliness.
Buy it HERE
Both the newbie and experts are welcome as this suspension trainer features a comprehensive color workout chart. So, you can be guided on how to go about your training to get a better result with the help of this training kit. The training manual is also downloadable in the video form on the internet.
Pros
Perfect strap adjusters
Non-scuffing door anchor
Complete color chart for workout.
Cons
Adjustment markings on the straps
The exercise manual is sparse
Risk of handle to detach during use.
Gravocore Revolutionary Training Machine
There are many suspension training machines and tools in marketing, but not all of them offer a whole body workout. Some of them that offer the feature lack some level of stability. That is why the Gravocore Revolutionary Training machine made to meet your needs. The training machine offers a whole body workout while maintaining the stability of the core. More so, the suspension machine features a unique harness and wide-set pulleys that helps to stabilize the core. So, users can get a satisfactory result as they adjust the intensity and resistance levels as required.
Buy it HERE
For the newbie in the suspension machine, there is a workout included in the set. Interestingly, the suspension training with this machine caters to both newbie as well as advanced trainers. Also, it can be installed in both indoor and outdoor space.
Pros
Maintains stable core
Wide-set pulleys
Suitable indoor and outdoor.
Cons
There may be scratches on the door due to the anchor hook
Pricey
Poorly prepared workout video.
The Intent Sports Resistance Trainer Kit
Many factors are to be considered before selecting a suspension machine for a workout. You should consider the price, the features, and the overall performance of the machine. Full body workout and concentrating specifically on the core is possible with the Intent Sports Resistance Trainer Kit. There are reinforced door anchors to secure hold on when attached without slipping. More so, the trainer machine comes with shatterproof foot cradles.
Buy it HERE
The short setup time is among the things that attract people to this training tool. Attach the hook to a pull-up bar or other stable points to get best result. Therefore, you do not need a special space to start training your muscles with this exceptional suspension tool.
There is no difficulty in carrying this training along to gym or when you want to travel due to its portability. That is why Intent Sports Resistance Trainer kit is among the best suspension training kits on our list. The 12-weeks training guide provided here offers everyone an opportunity to train with the kit without confusion.
Pros
Shatterproof door anchors
Carrying bag included for portability
E-book training program.
Cons
None flexible straps
No auto adjust of the straps
Easy to scratch carabiners.
TRX All in One Suspension Trainer kit
Do you want a suspension trainer you can take on the go? The TRX All in One Suspension Trainer Kit is the best choice. The trainer kit is slim and lightweight, making it the best for travelers. Packing the trainer kit to travel or gym is easy. Indoor training can be interesting with the use of this kit.
Buy it HERE
The installation of this trainer kit takes about sixty seconds, which made it one of the best suspension trainers available in the market today. To get started with this trainer kit, it comes with user-guide. Therefore, you are not to spend a lot of time learning how to use this trainer as a beginner. To ensure the comfort of users as they carry the kit around, there is portable bag provided. So, you should go on and take advantage of the suspension trainer kit to improve your workout performance.
Pros
Slender and lightweight design
Starter workout and guide provided
Total weight of one pound.
Cons
Narrow straps not good enough for everyone
A bit pricier compared to other types
Little flimsy straps.
Conclusion
After checking through our list of best suspension training kits, you will discover the one that will always meet your needs. You will not only learn about the best types in the market but also understand more about the benefits associated with the trainer. More so, the cons and pros associated with the trainer kit can make it easy for you to decide on the one that will meet your workout needs. Another thing you should know about the suspension training kits listed on our list is that they are tested and proven to be the best in the market.
More so, they are a five-star rated suspension training kit that will make your workout easier and more entertaining. So, you will no longer find workout boring when you have many options to choose at any given time. The cost of the suspension kits can be the determinant factor for your decision on the one to buy. After reading through the exhaustive description about each of the suspension training kits in our list, you will find the one that will make your workout rewarding.
5 Home Gym Essentials To Build A Great Body
Introduction Home Gym Essentials
So far, 2020. was a hectic year, and it will undoubtedly be remembered in history primarily because of the COVID-19 pandemic. The virus took us all by surprise, and it hit many industries hard, including travel, airlines, but it also shook the fitness world. Gyms were always an oasis of health, but all of a sudden, they became unsafe, and in many countries, they are still closed. Even if they are open, exercising with masks and latex gloves is anything but pleasant. Because of all this, many people are turning to working out at home with Home Gym Essentials.
While you can do a lot with just your bodyweight, having some home gym essentials will make your workouts much better, helping you build a great body from the comfort (and safety) of your home. In this post, we will give you five pieces of equipment that will allow you to hit every muscle in your body but won’t hit your budget too hard, so make sure you read it through.
Related Article:: Top 20 Score New GYM Shoes for Under $100
#1: A Pull-up Bar
Buying a pullup bar is an absolute must for any home workout. Without it, doing pullups and chinups is next to impossible. Sure, you can try doing them on a door, or on a tree branch outside. But, considering that you can get a decent pullup bar for cheap and that it lasts a long time, it is one of the best fitness investments you can make.
Pull-up Bar > > Buy Now
The most obvious thing you can do on a pullup bar is pullups and chinups. These exercises are hard and are one of the best ways to train your back, primarily lats. Having developed lats will give width to your frame. Besides lats, pullups, and especially chinups, hit your biceps and will help you build nice looking hands. Also, you can do scapular retractions on a pullup bar, which will help your posture.
Besides pullups, you can use the bar to do hanging leg raises, which is one of the best exercises to target your lower abs, but it hits the full six-pack.
And of course, you can use the pullup bar for hanging and stretching. Hanging from a bar is one of the best things you can do for your shoulders, as it decompresses them. It also stretches your lats and is good for your spine. Hanging from a bar is something you should definitely include into your routine, and if you install a bar in your doorway, you can do it every time you get in or out of your room.
#2: A Pair Of Adjustable Dumbbells
The most versatile piece of exercise equipment you can buy is certainly a pair of dumbbells. Even though you can technically do all the exercises with one dumbbell, it is not convenient, and a workout will take you twice as much time as you will have to switch sides all the time, so get a pair.
Yes 4 All Adjustable Dumbells > > HERE
A single pair of dumbbells will hit every single muscle in your body. Also, exercising with dumbbells enables you to do one side at a time, and will fix imbalances as the stronger side will never take over the load.
Also, it is very important to get a pair of adjustable dumbbells, unless you have the budget to buy a whole set of fixed-weight dumbbells. Adjustable ones will save you a lot of space, and will still allow you to perform the exercises with optimal weight. Yes, you won’t be able to switch between exercises instantaneously like when working out at the gym, as you will have to readjust the dumbbell. But if you plan your workouts well, you will be able to do more than one exercise with the same weight.
Must read:: The 10 Best Fitness Products for 2020
#3: A Jump Rope a Home Gym Essentials
With a pullup bar and a pair of dumbbells, you will be able to hit all of the muscle groups in your body, which will help you gain size and strength. However, one big thing will still be missing from your workout – cardio. Unfortunately, most cardio machines such as treadmills, stationary bikes and rowing machines are very expensive, and they take up a lot of space, requiring a dedicated exercise room. But, there is one piece of cardio equipment you can buy for cheap, and carry around with you anywhere you go – a jump rope.
DEGOL Skipping Rope > > Buy Now
Rope skipping is an excellent form of cardio which will burn a tone of calories, helping you trim down fat. Also, it is very safe, especially if you jump with two legs. Because you are not jumping high, the impact on the ankles and knees is minimal, and you won’t have any issues with a jump rope even if you are a bit overweight.
Also, jumping a rope helps your hand-eye coordination, and is an enjoyable activity, especially because you can try different jump rope techniques and figures.
Furthermore, you can combine it with other types of bodyweight cardio such as burpees, to create intense HIIT sessions that re guaranteed to burn a lot of fat, helping you get shredded.
#4: An Adjustable Exercise Bench
Although you can perform most exercises on the floor, yoga mat, or your furniture, an adjustable gym bench will make your workouts more convenient. You will be able to exercise correctly and with proper form, which will reduce the injury risk, and also promote muscle building.
VIGBODY Bench > > Buy Now
If you can, buy an adjustable bench. This will allow you to do more exercise by changing the incline. Training muscles from multiple angles will trigger even more growth, and you will start noticing results in no time at all. A good adjustable bench will allow you to go decline as well, which will open new possibilities, especially when training abs and chest. But, any kind of exercise bench is a much better option than using home furniture, as the improved stability will decrease the injury risks.
Also, if you get a foldable bench, as soon as you finish your workout, you can store the bench under your bed, or in the closet. That will save you a lot of space, which is important if you don’t have a dedicated exercise room.
#5: A Set Of Quality Resistance Bands
We talked about how dumbbells are the most versatile piece of gym equipment, and that is something you can say for resistance bands too. In fact, because resistance bands weight much less than dumbbells, they are an excellent travel companion, and you will be able to carry them anywhere with you. Also, they are much more affordable than dumbbells, which is also worth mentioning.
Renoj Resistance Bands > > HERE
What makes resistance bands unique is that the tension increases as the band stretches. This allows you to train your muscles in a new way, quite different than free weights. So, even if you own dumbbells, combining them with resistance bands will make your workout perfect.
Also, some exercises such as band pullaparts are a great way to improve your posture, and you can only do them with bands. Furthermore, bands are one of the safest ways to train your muscles, and the injury risk is minimal. They are an excellent option for rehabilitation and will help you work around your injuries, which is why you can see them in rehabilitation centres around the globe.
Conclusion
If you buy a pullup bar, dumbbells, jump rope, adjustable bench and resistance bands, all this Home Gym Essentials, you will have more than enough equipment to start working out from the comfort of your home. This will keep you occupied until the gyms reopen, at least. And who knows, maybe you will decide that you like working out at home more and decide to continue doing so even when the COVID-19 pandemic passes.
Of course, you can invest in bigger pieces such as home gym machines, but they take up much more space and are more expensive. There are also many other budget accessories you can buy, such as foam rollers, that are a good investment, but you can hardly consider them as an essential.
Overall
In fact, if you are really strapped for cash, get only the first three items from the list. With a pullup bar, two dumbbells and a jump rope, you will be able to do a great workout, building both strength and endurance. An adjustable bench and resistance bands will only push that workout to the next level, so get those when you can too. Just remember, hoarding the equipment won’t replace working out, so no excuses – get some Home Gym Essentials, and start working out today!
5 Fitness Tips While Gyms Are Closed
Fitness Tips
COVID-19 still hasn’t gone away, and unfortunately, it will stay with us for a while, at least until scientists come up with an effective vaccine. While all areas of life are affected, gyms are one of those places that are hit hard. Because a lot of people exercise in a constricted space, touch the equipment on the same spots, and spend time indoors, in a (poorly) artificially ventilated space. In many countries, gyms are still closed, as they are a perfect place to spread the virus. Sure, maybe they are still open in your country, but going there isn’t that smart. Fitness Tips are one of he best things you can know in nowadays.
Plus, you will need to wear a mask and protective gloves, and watch out for other gym goers that come near. Making sure you are keeping a proper distance. All of that is anything but comfortable, which is why people ask how to stay fit while gyms are closed. At least until this COVID-19 nightmare passes.
This article will tell you all about that, giving you 5 Fitness Tips on how to stay fit during the pandemic. Tips are quite simple, and it won’t require too much effort or preparation to follow them, only some dedication, so start by reading the article to the end.
First Things First – What Will You Miss The Most
This article is intended for people who don’t have a full home gym set up in their garage. If you do – good for you! If you have all the equipment at home, you won’t miss anything but hotties exercising around you, and bros to talk about your PRs. But, for the rest of us, things will be much different. Most people go to the gym because of the equipment there. Tones and tones of weights (literally), machines, cardio equipment, all ready to use immediately.
If your #1 goal is to get bigger and stronger, the thing you will miss the most when not working out at the gym will be the weights. Without appropriate free-weight equipment, you will not build strength and size the way you were used to, and you will have to adjust.
Related Article:: 5 Home Gym Essentials To Build A Great Body
Lack Of Adequate Weight Issues
And if you don’t have a barbell with the needed weight, your strength lifts will suffer the most. If you don’t do squats, deadlifts, and presses, your numbers will drop, and there’s no way to avoid that.
However, the good news is that muscle memory exists, and you will be back to where you were as soon as you get back to the gym. Also, if you continue to exercise with what you have, you will prevent muscle decay. Which will also contribute to getting your numbers back to where they used to be.
As for the size, there are more options to keep it (which we will discuss later), but again, without a good old barbell. You can’t expect the same amount of gains you had when visiting the gym regularly.
What To Focus On of this Fitness Tips?
Your focus when not visiting the gym should be a bit different – staying fit. While being strong and big is also a part of fitness, now that you don’t have access to gym equipment is an excellent time to work on other fitness areas you were lacking.
While strength and size do get the hype, there are other things you can focus on to get fitter – getting leaner, increasing endurance, power, mobility, flexibility, improving nutrition. In the sections below, we will talk about all of them. Giving you ideas that will help you create interesting routines that will keep you busy and make you healthier.
1 Clean Up Your Nutrition – one of the best Fitness Tips
When your main goal is to get as big as possible, and to lift as much as possible, having clean nutrition is not exactly the priority. As a meathead, you are probably looking to get as much fuel as possible. As long as it has protein and calories in it, it’s good. The only exception would be the cutting season, where you do watch out what you eat. But, let’s face it, you are mostly compensating for poor nutrition by lifting super hard.
However, now that the gym is unavailable, continuing to eat the same way will result in you getting fat. To prevent that from happening, it is a good idea to clean up your eating habits.
Now that you are spending more time home, try to prepare most of your meals yourself. In other words, stay away from junk food. If you are working from home, there is absolutely no reason why you should eat on the street or order delivery from fast-food restaurants. Also, try to ditch soda and sweets too. Opt for cleaner, home-cooked food, at least for the majority of what you eat.
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Also, make sure you keep the relative protein intake high. Switching to clean eating will probably result in eating fewer calories, which is likely to put you in a caloric deficit. To ensure you are preserving muscle mass, eat enough protein, around 1 gram per pound of body weight per day. Meat, eggs, cheese, peanuts but also protein powders are all viable sources to get quality protein. Of course, to preserve muscle mass you need to exercise too; only eating protein alone is not enough.
GOLD WHEY POWDER > > HERE
2 Get Some Essential Equipment
Bodyweight exercises are an excellent way to keep your muscles engaged when you are not able to visit the gym. That makes them a perfect option for home quarantine workouts, but also for traveling. And if you are creative, you can train any muscle group without any equipment. You can use chairs to perform dips, tables to do rows, or door for pull-ups. But, that will only get you so far, and it will be a much better decision to get some > > GYM Essential fitness equipment for home gyms.
Getting just a pair of heavy dumbbells and a pull-up bar will give you so many workout options, which makes these two pieces of equipment an absolute must. The good news is that you don’t need to spend a fortune to get them. Also, if you are really short on funds, getting a pair of used dumbbells is going to be even cheaper. However, visiting garage sales is not exactly the brightest idea during a pandemic.
Dumbbells > > HERE
Of course, the more money you have, the more equipment you can get. Just be careful about constricted space, as gym equipment tends to be large, exercise machines especially.
3 Focus On Other Training Modalities
Considering that exercising at home means limited weights, you will need to be creative when creating workout plans. Things are easy at the gym – you just try to lift more weight than the last time. Because you have more weights than you will ever need around, you will always have a challenging number of plates on both sides of the bar.
Pull-Up Bar > > HERE
At home, things are different. Even if you have a pair of quality heavy adjustable dumbbells, you will probably find the weight lacking at some point, especially on compound movements such as deadlifts, presses, and squats. Plus, you will always be able to lift more with a barbell, as it is a two-handed exercise, which is why relying on weight alone is not a valuable option if you want to continue progressing. So, what are your other options? Here are some:
Increase volume – the most obvious thing to do when you don’t have access to heavy weight is to increase the number of reps and sets you do. You will hardly beat your one-rep deadlift PR when exercising at home. Instead, increase the number of sets and reps you perform, and go closer to failure. More sets will tax your body in a different way, and your workouts will feel harder. However, increasing volume taxes your CNS less than lifting more weight, which will mean better recovery.
Increase frequency – because lighter weights don’t tax the body as much, you will be able to train more often. This will keep you busy, keep things interesting, and also burn more calories. Of course, it is still a good idea to spread out your workouts and avoid doing the same muscle groups in consecutive days. But training 5-6 times per week when weights are lower is doable if you plan it right.
FLYBIRD > > HERE
Decrease rest time – when weights are lower, there is absolutely no reason why you should rest as much as you did at the gym. So, forget about 5-minute rest between sets. Three minutes tops is more than enough for most movements. Cutting rest times will make the workouts more challenging, giving your muscles new growth stimulus. So try out different options in the 30 seconds to three-minute range.
Try supersets and giant sets – another great wat to decrease rest times is to perform supersets and giant sets. That way, you are still working out, but you are resting muscle groups that were active in one exercise while you perform the other. This is a great way to get conditioning as well as to build muscles, all that while saving time.
Slow down – Another option to make workouts more challenging is to slow down on the eccentric (lowering) part of the lifts. This will hit your muscles hard and will cause a lot of soreness the next day. So make sure you use this tactic sparingly. It is effective, but if you are too sore the next day (or the day after that), you won’t be able to work out at all.
Try isometrics – performing isometric hold in the most challenging portions of exercises (such as the bottom of the squat) is extremely hard and will force your muscles to work overtime. Isometric holds kill inertia, which means no cheating. That will force your muscles to do all the work, and in the most challenging position there is, spurring new growth.
Related Article:: Top 20 Score New GYM Shoes for Under $100
4 Doing Some Mobility Work Won’t Kill You
This article is about getting fit, and even though most guys only care about size and somewhat strength, mobility will keep you healthy in the long run. Therefore, use this opportunity, and do some mobility work to fix those imbalances years of neglect created.
Working on your mobility and flexibility will not only make you feel better as it will take care of those nagging pains and clicks you feel often, it will also keep you injury-free. So, by taking care of your body now, you will develop good habits. All of which will help you prevent injuries when you do get back to the gym. And no injuries means more time spent lifting, which will translate to more gains and new personal records. In other words, not only that a little yoga or foam rolling won’t kill you. It can help you get bigger and stronger, just indirectly.
Related Article:: The 10 Best Fitness Products for 2020
5 Train Outside
Lastly, we have another part of fitness that meatheads avoid – cardio. Yes, running on a treadmill or cycling on a stationary bike is boring, there’s no denying that. That’s why you’ve always made excuses not to do cardio. But, things have changed, and now that you don’t go to the gym it’s time to work on your cardio by exercising outside.
Walking, jogging, or cycling outside is much more fun than doing the same activities indoors. You get to enjoy nature, spend time on the fresh air, in a corona-safe environment. Of course, all that while burning fat and working on your conditioning. Furthermore, you can stop at a local park and do a few sets on a pull-up bar or dip station. Also, it will help you build muscle mass, making outside exercise a win-win situation. So don’t avoid it anymore, lace your shoes, and hit the track today!
Must Read: Training Template by Lift Run Bang
Conclusion
As you can see, there are many ways to stay fit (or get fit) even without gyms. What’s more important, you will still continue to exercise regularly, and you won’t lose that valuable habit. And as soon as the gyms open, you will get back where you belong. Getting your gains and PRs back where they belong too. And who knows, you might keep some of the habits build during the quarantine too, even after you get back to the gym.
So stay persistent, and make sure you exercise regularly, no matter which type of activity you choose. Let us know in the comments below how you are getting buy during the pandemic? How you are managing to stay fit when gyms are not available.
Top 11 Tips for Training for IFBB
Bodybuilding training can be overwhelming for two kinds of bodybuilders; a beginner and one who is training for a major event like IFBB but doesn’t know where to start. For beginners, IFBB is the International Federation of Bodybuilding and Fitness. IFBB headquarters are in Las Rozas, Madrid. Founded in 1946, IFBB is charged with overseeing and governing bodybuilding and fitness events. Thousands of IFBB competitions are held annually at the local, national, regional, and international levels.
Major IFBB disciplines include:
1. IFBB Men’s World Bodybuilding Championships.
2. IFBB Men’s World Physiques Championships.
3. IFBB Men’s World Classic Bodybuilding Championships.
4. IFBB World Fitness Championship.
5. The Arnold Classic.
Every beginner bodybuilder’s dream is to participate and even win a title in one of the major IFBB competitions. However, this remains just a pipe dream for many because of the nature of their training. Most bodybuilders don’t realize that you don’t just become a bodybuilding pro overnight. It doesn’t matter how much steroids one take, without proper training, you will remain to be a mediocre bodybuilder. We will share with you helpful tips that will see you become a world-class bodybuilder. Follow them religiously and you will enjoy every bit of your bodybuilding career.
Make a Training Schedule and Stick to It
A bodybuilder without a solid plan is no bodybuilder. A plan is what will take you places, and a good plan. Bodybuilding is all about appearance. There is no definite skill or strategy. All you need is muscle and strength. If you can’t wing it, nobody will take you seriously, including your opponent. It all starts with a carefully crafted training plan. Having a good training program is one thing, sticking to it is another. Many bodybuilders tend to become lazy within a few weeks of training. That is when they lose it. Bodybuilding is about consistency and keeping a clear focus. Why is that so? Because the winning margin for an IFBB competition is incredibly small. That means you have to pay attention to every detail of training. One second of distraction is enough to push you several places back.
Must Read:: 10 Best Suspension Training Kits: Your Easy Buying Guide
Take your body into consideration while designing a training plan. Most importantly, make sure the plan challenges you and stretches your limits. Your attention should be on specific points such as joints that promote growth. Gradually lift heavier weights with low preps. Each day of training should come with a new exercise. Your schedule doesn’t have to be rigid. Remember that it gets tough along the way, but the tough gets going.
Prioritize Free Weights
Technology and new inventions are advancements we should embrace, but not entirely when it comes to weights. Beginners and pros alike should train with barbells and dumbbells. It is the only sure way to build natural muscle mass from scratch. Everything else becomes easier when you start with the harder stuff.
Watch your Diet
It is okay to be lean and strong. It is wrong to assume that loss of weight comes with the loss of strength. What you should be concerned about is your muscle mass relative to the body weight. In the lead up to an IFBB competition, you are advised to increase protein intake. Some bodybuilders make the mistake of eliminating calories from their diet when they are about to compete. That is very wrong from many angles. Your muscles need a stable supply of energy to function properly. Most of that energy comes from burning calories. Instead of stopping their intake entirely, only take a certain amount of calories that you are sure will supply you with the energy you need to sustain your normal workouts.
Related Article:: Best Diet Plan for Bodybuilders 2019
Have Resting Days
You are not a robot, so don’t train every day. A day or two is enough to recover lost energy and allow your body to carry out self-repair. There is the risk of overworking yourself to the extent of compromising your fitness in the face of an IFBB competition. If your training schedule is being prepared by someone else, let them know that you need some days off. An experienced fitness coach will know this without you having to tell them.
Develop a Winning Strategy
You don’t have to train hard to win. All you need is to train smart, according to your stamina. If anything, training hard will only make you fatigued. It becomes difficult to stick to your training schedule if you get fatigued often. Vary rest periods, exercises, sets, and workouts. Ensure every exercise achieves a set muscle goal. If the goal is not achieved, repeat that particular exercise until you meet it. At the same time, set realistic goals that can be met without difficulty, and they should be progressive. Most of it all, focus. It is the one thing that determines whether you are going to meet your goal or not. If you feel like you are losing focus somehow, or some goals are not being met, rethink the strategy.
Have a Trainer
It makes perfect sense that someone is there to push your limits and ensure you are well prepared for an IFBB competition. There is usually an irresistible urge fuel by the ego that pushes one to head to training without a trainer. The truth of the matter is; every bodybuilder starts somewhere. And there is always someone better and more experienced than you. The more you let them guide you, the less the likelihood of you making mistakes, and the firmer your foundation in bodybuilding becomes.
There are professional bodybuilding trainers who know exactly what it takes to compete favorably in an IFBB event. It is highly recommended that you find yourself such a trainer to ensure you’re in perfect for, before the competition. There is great danger in having absolute faith in your abilities. You need someone to give insight into areas that you are not good in because after all, no human is perfect.
Related Article:: Reasons to Hire a Personal Trainer
Transition Easy
Find a position that allows you to change from one exercise to another without strain. It is highly recommended that you combine squats with supersets. Front squats can also be combined with hacks and vice versa. Focus on a sustained pump by paring squats with leg presses. Alternatively, superset various muscle groups. Pump and burn hamstrings or quads by super-setting two hamstrings and super-setting two quads respectively. Always make sure to transition between two antagonistic exercises for efficient transitioning.
Know the Technical Aspects
Before you start doing a particular exercise, ensure you know how exactly it works. It is only logical that you have an idea of what to expect during and after the exercise. Understanding the science of every exercise enables you to train smart rather than training hard. Knowing the technical aspects of bodybuilding will also ensure you use less effort to gain more strength and muscle.
Invest in Equipment
If you are in a position to train at home, ensure you have every piece of equipment you need for your workouts. Acquiring the right resources is the first step towards winning a title. Ensure your home gym is well equipped with every single exercise you need to do.
Most people prefer using a public gym, where they can get enough motivation from other trainers. Select the best gym you can find in terms of equipment and exercises. Some gyms have been designed to train for major IFBB events, and they are equipped with modern, heavy equipment. Most importantly, you should find the right gym for competition-level powerlifting. Also, try to do quality exercises even as you look for a gym with quality gear.
Must Read:: Top 20 Score New GYM Shoes for Under $100
Find a Partner
Having a lifting partner will make lifting weights easier psychologically. Besides, there are some things you might not do on your own. A lifting partner can be anybody, doesn’t have to be a fellow bodybuilder, but it is recommended that they be one. A lifting partner does not only motivate you but also ensure you follow the training routine religiously. Training for a bodybuilding competition becomes a responsibility when there is someone else in the picture. You wouldn’t want to fail your partner by missing a session or attending it late. It also means there are joint goals to be met by the two of you. additionally, a bodybuilding partner points out your flaws and advise you accordingly. Sometimes lifting partners are considered coaches or trainers of some sort.
Making it Simple and Fun
You don’t have to strain during your training sessions. You can choose to incorporate music into your workout, which many gyms provide, by the way. Alternatively, you can create a rhythm of your own that will distract your mind from the exercise. If you’re doing a count-down, for example, make it rhythmical with your breathing. Anything that takes your mind away from the intensity of the exercise.
What More You Need to Adequately Prepare for Any IFBB Competition
Spending all your time working out at the gym is not all that s required to adequately prepare for an IFBB event. Many other supporting factors are equally as important.
What is your Motivation?
You need to set your goals and work towards them. What motivates you to win an IFBB title? Is it for you or someone else? Whichever thing that motivates you must be what you see and not anything else.
Participate in Minor Contests
Bodybuilding is one of the few sports where participants have limited time to measure up themselves against the opponent. Most of the action is seen during the real event. However, a bodybuilder can flex their muscle during contests at various levels. That includes local, regional, and sometimes national contests. Contests are the perfect platforms for a bodybuilder to find out how they are faring against other bodybuilders. You will know where strengths or weaknesses lie after every contest. Most importantly, you will know where to improve or what to modify in terms of exercises, sets, and even diet.
Earn Yourself an IFBB Pro Card
Although not a form of training, an IFBB pro card is closely tied to the nature of your training. If you have read the title right, you realize that a pro card is earned, and it is one of the requirements. The card costs some $200 annually but it is not just given to anybody. You have to show your commitment to the bodybuilding field. A bodybuilder must turn pro in a popular division to get the card. Earning yourself a pro card will open many doors for you as a bodybuilder. You get to meet and compete with favorites in virtually every major division, and that means a lot for your career.
Know the Rules
Just because you don’t train with any rules doesn’t mean they don’t exist. Bodybuilding, like any other sport, has a set of rules and regulations which bodybuilders must abide by or they will be barred from competing. The earlier you familiarize yourself with bodybuilding rules, the better. That includes rules on check-ins, posing suits, competitors’ health, backstage, posing music, and onstage rules. It is easy to get disqualified in an IFBB competition because of a minor thing in bodybuilding. That is why you need to practice the rules before the actual event.
Final Thoughts
Competitions are won during training, especially where bodybuilding is involved. The more time one spends training, the lesser the effort they’ll put in the actual competition. Every IFBB competition has the best participants, and only the best of the best go home with titles. If you were to investigate what made the difference between winners and losers, you will realize that it has everything to do with training. As mentioned in this article’s introduction, a great improvement in bodybuilding is not seen overnight.
It takes hours and days of hard work and a lot of sacrifice of course. The best part about it is that no effort goes unrewarded, at least not in bodybuilding. Besides, bodybuilding is a unique sport where participants gives the freedom to enhance their looks and performance using a technique of their choice. The secret is training smart and topping up what is left with anabolic steroids.
Bodybuilding Fashion and Funny Suits for Bodybuilders
If you have stayed with bodybuilders, you will confirm that those people can be extremely funny. It is the bodybuilders’ lifestyle to make funny statements and crack jokes as they do their thing. Maybe that is their way of distracting their thoughts from the intense workout and exercises. However, some bodybuilders have taken their humor to a whole new level with the kind of outfits they wear. I mean, how can you stop yourself from laughing after seeing some mammoth of a person with bulging muscles at every inch wearing a baby suit?
Bodybuilding Fashion
The first thing that comes to your mind is a giant baby birthed by an elephant human. A bodybuilder is one person that sometimes just wears anything that comes their way, as long as it fits and makes them feel comfortable. What makes it even funnier is that often the bodybuilder doesn’t seem to be bothered with what they are wearing. You may laugh at it all you want, and probably kill yourself with stitches, but it won’t move them an inch from the dumbbell he is bending over. Sometimes I think that they secretly enjoy seeing people giggle about their outfits. But that is just how bodybuilders are. If you think you could pull them aside and tell them their outfit looks ridiculous, you are in for a huge surprise, because they will shrug it off and make the situation worse. So you are warned not to try to correct them about that funny attire.
Sometimes a bodybuilder wants to send a gentle message with what they wear. When they don a baby suit, they’re only trying to tell you that they mean no harm, that they’re as gentle and harmless as a baby. Bodybuilders will wear t-shirts with all kinds of prints, and with different messages, most of the motivational and up-lifting. But many of them are meant to do some harm to your ribs because you will laugh so hard once you read and understand them. We did find some funny bodybuilder suits out there that will make your day.
Male Thong Erotic Lingerie
This particular bodybuilding outfit will take your mind off bodybuilding the moment you see it, and that’s not the funny part. The funny part is realizing that it is not meant for what you thought at first – adult movie shooting, but for a bodybuilding exercise. You would laugh your insides out but that doesn’t make this bodysuit any less trendy and exotic. The outfit may not look funny to bodybuilders who are used to all kinds of weird bodysuits at the gym. But it would crack the ribs of any gym phobic out there.
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The Axis of Steroid Aftermath
Lots of reasons have been floated as to the main reasons which drive people into abusing steroids, both male and females. In most abusers, running across the gender divide, it has well boiled down towards the main concepts within the tenets of self-image and performance. For more than six decades, anabolic steroids have seen tremendous … Read More →
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Top 10 Things Every Woman Should Know About Strength Training
Women tend to keep a distance from the gym – especially the weights – because of the myths that have been pelted by broscientists for decades. Most of the ill-things that are said about women’s strength training are either incorrect or unproven.
Through this article, we want to put an end to the obnoxious myths and list a few benefits of strength training for women. You’ll surely be shocked – in a good way – to know some of the advantages of hitting the gym.
What All Should You Do?
If you want results, you should follow a structured plan that must include compound, isolation and isometric exercises. Sticking to one form of training will make you hit a plateau sooner or later.
You Won’t Become Manly
Most girls shy away from the weights because they have been told that it can make them look manly. Women don’t generate enough testosterone to build muscles like boys. Training with weights, on the other hand, will help you tone, sculpt and tighten your muscles.
Spot Reduction Doesn’t Work
If you always shake your head unapprovingly while watching ads about sauna fat reduction belts but go to the gym and solely rely on crunches to lose belly fat, you’re in the same boat with the people who buy spot reduction products. Spot reduction is a myth. If you want to shed weight, you’ll be better of doing HIIT cardio.
Lifting Weights is Not Necessary
Many people have the misconception that strength training can’t be done without lifting weights. Lifting weights is a small part of resistance training. If you don’t like to pump iron, you could use resistance bands, medicine balls, do bodyweight exercises, etc.
You Don’t Have To Train Every Day
A busy schedule and the inability to hit the gym every day shouldn’t stop you from starting your transformation. Design your workout program around your hectic schedule and not the other way around.
What Should Be Your Intensity?
Many people are confused about the weights they should be lifting, the number of reps they should be doing and the amount of time they should be spending in the gym. There is no short answer to this question. Your intensity will depend on your goals and current experience level.
A beginner who wants a chiseled physique should be spending at most an hour in the gym, doing 12-15 reps per set and using moderate weights. A pro should be spending the same amount of time in the gym as the beginner, lifting heavier weights and doing a lesser number of reps.
How To Get Better?
Like other things, you can only get better at fitness by putting in the time. Malcolm Gladwell, an award-winning writer, thinks that you need to dedicate 10,000 hours to a subject to achieve mastery. We’re sure you can transform your physique by putting in a fraction of this time.
You Won’t Gain Weight After Quitting
Some people believe that once you quit working out, you go back to your old self. They use this myth as an excuse to never start working out. While you might lose your peak conditioning after you quit training, you won’t go back to ground zero if you control your diet and engage in some kind of physical activity.
One Fitness Plan Works For Everyone
Googling “the best fitness program for beginners” is the first thing most of the noobs do when they start their fitness journey. Remember – there is no one-program-fits-all solution for physical transformations. For desired results, design a fitness program that suits your lifestyle and schedule.
Consistency is Key
Discipline and consistency are the names of the game when it comes to fitness. If you can’t stick to a diet, training or recovery program, you should never start a transformation program in the first place. Save yourself the time, energy and money.
How often do you work out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.