Tag: Workout Plans
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Larry Williams aka Larry Wheels is an American strongman, bodybuilder, and powerlifter. He is best known for his incredible strength and muscle mass.
Larry Wheels has fast become one of the most popular faces in the bodybuilding and powerlifting world. The guy lifts a shit ton of weight like it ain’t nothing but a peanut. Wait, I think I’ve heard this somewhere before, but I digress.
Wheels has been getting a lot of eyeballs for his crazy lifts. In fact, Ronnie Coleman, an 8X Mr. Olympia and one of the strongest bodybuilders of all time, went on record to praise the powerlifter’s strength.
Larry Wheels Stats
Name: Larry Williams
Height: 6’1″
Weight: 245–255 pounds
Birthday: 3 December 1994
Profession: Powerlifting
Larry Wheels Powerlifting Record
Raw 2,275lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight
The numbers mentioned above are from a 2017 powerlifting meet. Larry has since bested his PRs. His current best numbers are:
Squat: 950 pounds
Bench Press: 675 pounds
Deadlift: 937 pounds
Wheels’ Instagram feed is nothing short of a work of art. Like a fine painter, he tries to outdo his masterpiece every time he has a go on the canvas.
Larry has a tendency to push himself too hard. Although we have seen Larry Wheels lift insane weights without a care in the world, it has not gone so well for his training partners.
In the recent past, Ryan Crowley and Mike Edwards have met with accidents on the bench press while training with Larry Wheels. On top of that, Wheels himself has suffered an injury while benching.
Statistically speaking, a majority of Larry Wheels’ injuries occur on the bench press.
We have advice for people training with Wheels; do not hit the bench!
The Larry Wheels Story
Wheels grew up in extreme poverty in Bronx, New York. He started training for personal safety. He wanted to look bigger and stronger so nobody could bully him.
Since Larry could not afford a gym membership initially, he began doing push-ups, pull-ups, and sit-ups every day at home. With the help of his mother, he later built himself a basic weight set consisting of two 40 lbs concrete blocks and a broomstick.
Fast forward several years and training at a gym, Larry Wheels is now a professional powerlifter. He also made two powerlifting world records in 2017, making a name for himself in the sport in the process.
“Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” – Larry Wheels
Related: Larry Wheels Shares Throwback Video Before He Had Any Muscle
Larry Wheels Diet
Growing up, Wheels did not have the resources to find himself a professional coach who could help him with his training and nutrition program. But that did not push Larry to give up his passion for lifting weights.
He learned everything about the sport through trial and error. Going by his physique and strength, it would be safe to say that Wheels has his shit figured out.
Larry Wheels Diet Plan
Wheels eats 8-9 meals every day. When trying to bulk up, he consumes around 5,500 calories a day. Beef, rice, and avocados are the staples in Larry’s high-calorie diet.
However, when cutting down for a show, Larry Wheels limits his calories intake to 4,400 calories a day. The staples for his shredding diet include salmon, chicken, sweet potatoes, and rice.
Must Read: Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
It should be noted that Larry’s cutting diet can be an average bodybuilder’s bulking diet. Larry William’s bulking diet looks something like this:
Meal 1
Eggs
Oatmeal
Fruit Juice
Meal 2
Whey Protein
Meal 3
Cookie Crisp Cereal
Milk
Meal 4
Whey Protein
Meal 5
Grilled Chicken Burger
French Fries
Meal 6
Lasagna
Yogurt
Meal 7
Whey Protein
Meal 8
Larry Wheels Workout Program
Since Wheels came from humble beginnings, he could not afford a gym membership in his early years. After landing a job, the powerlifter paid for his first gym membership and started seeing dramatic progress in his physique.
Although he was getting bigger and stronger, Larry lost interest in bodybuilding after six months of joining a gym and decided to train for strength instead.
Training Principles
Larry Wheels’ workout routine revolves around the following principles:
1. Train Like a Powerlifter
Wheels is more jacked than most powerlifters and stronger than most bodybuilders. He is one of the few successful powerbodybuilders. To achieve his incredible strength and muscle size, Larry alternates between powerlifting and bodybuilding programs.
We will be breaking down his training part into two sections:
Larry’s Powerlifting Program
Larry’s Bodybuilding Program
By the end of this article, you will have a concrete plan of how to build size and strength like Larry Wheels.
Related: Larry Wheels Strict Curls 231 Lbs, Closes in on World Record
2. Rest is Key
In his initial lifting days, Larry barely took any rest. He believed that the more he trained, the bigger and stronger he is going to get. Although it worked for him initially, Larry soon hit a plateau.
According to him, he was stuck at 190 lbs, and the needle on the weighing machine would not budge no matter how hard he trained or how much he ate.
He started seeing progress in his strength and size only after he reduced his workout frequency.
Larry Wheels Powerlifting Program
Wheels follows a three-day powerlifting training program. Traning heavy three days a week and taking the remaining four days off allows him enough time to recover from his intense training sessions.
Here is what his training routine looks like:
Monday: Squat
Wednesday: Bench Press
Friday: Deadlift
After lifting heavy on the big 3 in his powerlifting program, Larry performs a few assistance exercises for his upper and lower body.
As per Larry, he squats and bench presses once per week and deadlifts on alternate weeks. The low-frequency training program gives his body the optimal time it requires to recover from his workouts. It also puts less wear and tear on his body and helps him avoid injuries.
Check Out: Larry Wheels Hits Massive Deadlift PR and Bleeds from His Neck!
Monday: Squat
Reverse band back squat: 3 sets of 1 rep
Plank: 3 sets to failure
Glute ham raise: 3 sets to failure
Larry Wheels performs this workout a few weeks before his powerlifting meets. The Instagram icon goes super-heavy on squats.
Note: we would not encourage beginners or intermediate lifters to emulate what he does in the gym.
Larry likes the reverse bands as they let him get used to the feeling of an ultra-heavy weight on his back, and they take some of the pressure off his back and legs in the bottom position.
Watch: Larry Wheels Sets New Personal Best With Massive 950lb Squat
Wednesday: Bench Press
Bench press: 3 sets of 1 rep
Super yolk push press: 3 sets of 5 reps
V-handle Seated cable row: 3 sets of 10-15 reps
Standing cable external rotation: 3 sets of 10-15 reps
Larry begins his second workout with a 1RM (one rep max) on the bench press.
Remember: Wheels performs a thorough warm-up routine before starting his workouts. Do not make the blunder of attempting a 1RM without your joints properly warmed up.
Watch: Larry Wheels Sets PR With 44 Reps Of 308 Pounds On Bench Press
Friday: Deadlift
Deadlift: 1-10 reps
For his deadlift workouts, Larry does not perform any accessory exercises. He works up to a heavy set of 1-10 reps on the deadlift and then calls it a day.
As we said earlier, Larry Wheels only performs the deadlift every alternate week. On the weeks he does not deadlift, Larry does other upper body exercises.
Watch: Larry Wheels Sets Deadlift PR With 7 Reps of 347kg
Larry Wheels Bodybuilding Program
When Larry trains like a bodybuilder his goal is to build muscle size while maintaining his overall strength levels. His bodybuilding training split includes:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6: Off
Day 7: Off
Wheels is a freak of nature. He currently weighs around 300 lbs and usually sports a six-pack throughout the year. You could not say the same thing for most pro athletes.
Larry trains each muscle group on a separate day so he can perform more volume per muscle.
Day 1: Chest Workout
Incline dumbbell bench press: 3 sets of 5-10 reps
Standing cable fly: 3 sets of 10-15 reps
Incline bench press: 3 sets of 10-15 reps
Rope cable pushdown: 3 sets of 10-15 reps
Wheels stays true to his powerlifting background even in his bodybuilding-style workouts. He does incline bench press with 200+ pound dumbbells.
Day 2: Back Workout
Barbell row: 3 sets of 5 reps
Wide-grip Lat pull-down: 3 sets of 10-15 reps
Pull-up: 3 sets to failure
Hammer strength low row: 3 sets of 10-15 reps
Why just five reps on the barbell row, you ask?
Larry being Larry, performs barbell rows with almost 600 lbs. Now, do not load up your barbell with the same weight. Be mindful, and use a weight that can help you reach failure around five reps, safely.
Wheels does pull-ups in the middle of his workout. For this exercise, perform as many reps as you can with just your bodyweight. However, if you can still do more than 20-reps, feel free to add resistance by using a dip belt.
Check Out: Larry Wheels Shares Exercise To Build A Massive Back
Day 3: Shoulders Workout
Seated barbell overhead press: 3 sets of 1 rep
Machine Viking press: 3 sets of 10-15 reps
Seated dumbbell overhead press: 3 sets of 10-15 reps
Standing dumbbell lateral raise: 3 sets of 10-15 reps
To kick off his shoulder workout, Larry performs seated military press with almost 500 pounds. He limits the first exercise to a 1RM and does not perform 5-10 reps as he does in his other workouts.
For the next three exercises, Wheels pumps up the volume and performs a higher number of reps for a better pump and muscle fiber recruitment and activation.
If you never heard of the Viking press before, you are not alone. Larry Wheels picked up this exercise while training with the professional strongman competitor, Hafthor Bjornsson aka Thor.
Next Read: Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Day 4: Legs Workout
Machine leg extension: 3 sets of 8-12 reps
Squat: 3 sets of 15 reps
Leg press: 3 sets of 10-15 reps
Seated leg curl: 3 sets of 10-15 reps
Walking lunges: 3 sets of 10-15 reps (each leg)
If you did not already know, Larry Wheels has incredible squatting strength. He likes to pre-exhaust his wheels with the leg extensions at the beginning of his workouts so he does not have to go super heavy on the squat (see what we did there?).
Follow the same workout with the same intensity, and you will surely be limping around for a few days.
Day 5: Arms Workout
V-handle Cable pushdown: 3 sets of 10-15 reps
Seated dumbbell French press: 3 sets of 10-15 reps
Incline skull crusher: 3 sets of 10-15 reps
Incline EZ-bar spider curl: 3 sets of 10-15 reps
Unilateral machine preacher curl: 3 sets of 10-15 reps
Although Larry Wheels has mountains for arms, he rarely goes heavy on arm day. He believes that since his arms are a secondary muscle group in his chest, shoulder, and back workouts, he does not need to push himself too hard on his arm day. While working his guns, Larry likes to train for muscle pumps.
Day 6: Rest Day
Day 7: Rest Day
Training Advice
Training like Larry Wheels is no joke. The Instagram sensation has endured many injuries on his way to stardom. You can check out some of his injury videos here, here, here, here, here, and here. Also, he faced a medical emergency while filming for Strength Wars: The Movie.
These are an awful lot of injuries for a single athlete. That tells you something about Larry Wheel’s training style. We recommend not going too hard on yourself, especially if you are a beginner.
If you are a newbie, you would be better off starting with a beginner’s training routine and then progressing to Larry Wheels’ training and diet program under the guidance of a professional.
Next Read: ‘Strength Wars: The Movie’ Clip – Larry Wheels Vs NDO Champ
Supplements
You certainly cannot lift the way Larry Wheels does without using supplements. Not only do sports supplements support your workouts, but they also help you recover post-training. Wheels’ supplement stack includes:
Creatine: Improves strength, increases lean muscle mass, and helps your muscles recover more quickly during exercise.
BCAA: Helps in building and repairing muscles throughout the day.
Multivitamin: Fills nutritional gaps and makes sure people get their daily allowance of under-consumed nutrients.
Whey Protein: Helps improve muscle protein synthesis and promote muscle growth.
Pre-workout: Psyches you up for your workouts, helps you recover and delays the onset of fatigue.
Who is your favorite powerbodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Stretches For Bodybuilders To Optimize Growth & Size
Don’t skip out on stretching and lose muscle growth.
Stretching is one part of a workout that is easy to ignore. For whatever reason, many bodybuilders jump into the workout, get it done, and leave without a second thought as to offering our bodies some relief. Or worse, we know we should stretch but find some excuse to leave the gym before our guilt takes over.
For those who want those big muscles and toned aesthetic but hold out on stretching and don’t bother, you’re missing out on the opportunity for big gains with your muscles in and out of the gym to aid in your overall bodybuilding and flexibility goals.
What stretching actually does is stretch a connective tissue, known as fascia, that surrounds your muscles and expands the space around them allowing for more room for your muscles to grow. So without doing a simple routine before and after a workout, you are only limiting the gains you worked so hard the last hour for. Forget muscle size for a second.
Stretching primarily aids in recovery and can help avoid injury while also aiding in range of motion, keeping you in the gym and not stuck on the couch. What starts as pain and tightness can lead to a host of unfortunate possibilities resulting in injury or worse for bodybuilders from a lack of range of motion.
With the ability to increase flexibility, range of motion and muscular strength, and avoid injury, stretching should be at the center of your pre- and post-workout even before touching a weight. That tightness and pain can be uncomfortable in the gym, limiting your body’s ability to work at maximum capacity, and can bleed over into your everyday life. Don’t let careless procrastination or a stigma stop you from achieving those gains. A simple static stretching routine can lead to you looking and feeling great proving to the naysayers who is in charge.
The Role Of Fascia
Fascia is a tough connective tissue that encloses the muscles keeping them in place in your body. Fascia hugs the muscle tight and can restrict muscle growth, hence why stretching is important. The best time to stretch is right after working a muscle group because the muscles are full of blood, pushing on the fascia and creating pressure. That tight, swollen feeling after a good set of bicep curls or a mean bench press is an example of this.
By stretching this muscle group right after training them, you add more pressure to the fascia, leading to expansion and ultimately big gains. Stretching is great for a pre-workout warm up, a post-workout recovery session, or mid-workout expansion to ensure you stay on top of your game and looking bigger than ever, either with static stretching or dynamic stretching, to help with posture as well.
Shoulder Stretch
Shoulder stretches are great for relieving muscle tension, pain, or tightness in both your shoulders and neck. As an important point of connection between your arms and upper body, your shoulders should be a focal point of stretching to keep you nimble and loose to really enhance your training routine.
This basic shoulder stretch starts with your right arm across your chest. With your left hand, pull gently toward your body and hold for a brief pause. Repeat by following the same idea for your left arm and this stretching exercise will work wonders for your training routine.
Another great shoulder stretch requires a towel or a band but can be really beneficial. Using a band, place your left arm above your head and grasp the band, letting it hang down your back. Grab the lower end with your right hand and slowly raise your left hand. Start slow with this and as you develop more flexibility, feel free to push it a little more. Repeat the same steps and switch arms with a comfortable position.
Biceps/Chest/Shoulder Stretch
This stretch is great to target your chest, shoulders, and biceps. As a focal point for many bodybuilders, these three muscle groups tend to take a beating in the gym and a good, solid stretch can alleviate much of the discomfort and tension that comes with working so hard and stretching for flexibility to promote better exercise.
A stationary object is required for this workout to enhance your training. Holding onto whatever object you are using, extend your arm. Rotate your body gently away from the object while keeping a solid posture. You will feel the stretch and it is important to not push it too hard. Only do what your body allows. Hold for however long you desire, but ideally around 30-60 seconds. Repeat the same process with the other arm muscles.
Triceps/Lats Stretch
Two commonly overlooked muscle groups for stretching are your triceps and lats. Triceps stretching can prevent tightness, increase circulation, and aid in flexibility. Your lats are the largest muscle in the upper body and stretching is crucial for injury prevention and increasing your range of motion for your muscles and exercise.
This simple stretching technique is great for both groups. Start with both arms extended overhead. Bend one arm down behind your head and with the opposite hand, grab your elbow. Gently pull on the elbow until you feel the stretch in your triceps and lats. Hold for however long you desire and repeat with the other side to really stretch your muscles.
Upper Body Stretch
This upper body stretch may seem silly at first, but it is great for giving that all around stretch. With nothing truly required except a chin-up bar, this stretch is more than easy and can give your upper body everything it needs for your muscles, like your back, to succeed.
Grab the chin-up bar with both hands and hang for as long as you desire. Try different grips and relax with your breathing. You should feel this stretch in the entire upper torso.
Quads/Hips Stretch
While the upper body usually gets most of the attention, you should never neglect your legs. Those two limbs that keep you grounded are vital and should never be taken for granted. For tight quads and hip flexors, this exercise is a great two-in-one stretch to really work your hips, lower body, and aid in better workouts.
Start in a kneeling lunge position. Your front knee should be bent at 90 degrees and your back leg should be extended behind you. With a tight core and glutes, gently reach back and grab your back foot, pulling it toward your hip. You will be able to go deeper into the stretch by relaxing and breathing into it. Repeat the same process for the other side and feel the great effects stretching has to offer for your muscles.
Wrap Up
While stretching may seem boring and potentially useless, it is quite the contrary. Stretching provides a host of benefits to your daily workout routine and will make you feel great. Whether it be injury prevention, increased flexibility, mobility, and circulation, or muscle expansion, stretching will allow those gains to be made with no extra work. Try these simple stretches pre- and post-workout for a warm-up and recovery, or mid-workout for that serious muscle size expansion we all work hard for. Start stretching and see those gains in action.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images Courtesy of Envato
Mark Wahlberg Diet & Workout Program
Mark Wahlberg Transformation Diet and Workout Program
Mark Wahlberg is, hands down, one of the fittest Hollywood actors. He has been in shape from his days as a Calvin Klein underwear model. Unlike actors like Christian Bale, Chris Evans, and Matthew McConaughey, who usually put on muscle mass for a specific role and then go back to being their frail selves, Mark Wahlberg stays in shape throughout the year.
All right, all right, all right. Since we are talking about physique transformations, let’s touch upon the most talked-about Mark Wahlberg transformation. No, it is not Pain & Gain (we will get to it later). We are talking about Father Stu here.
Mark Wahlberg Father Stu Transformation
We are accustomed to seeing a jacked Wahlberg. So much so that his physique transformation for a movie is not considered news anymore.
But, this time around, Wahlberg managed to surprise his fans with his physique update. Mark’s first look from his upcoming movie Father Stu stunned his fans. He is playing a bipolar boxer-turned-priest in the movie. According to sources, Wahlberg put on 30 pounds of body weight in 20 days while preparing for the role. That is pretty remarkable if you ask us.
We are not sure if we should call it a transformation or a reverse transformation. Don’t worry, we will not ask you to put on 30 pounds of body weight in this article – unless you want to.
Related: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg Father Stu Diet Plan
But if you are one of the curious one’s and want to know what Mark Wahlberg ate to put on the monster weight, here is what his daily diet plan looked like:
3 a.m. – 4 eggs
6 a.m. – 8 eggs, 6 strips of bacon, 1 cup rice, 2 tablespoons olive oil, and a protein shake.
9 a.m. – ground beef or ground turkey made into a hamburger patty or meatloaf, 1 cup rice.
Noon – 1/2 roasted chicken, 1 cup rice, 1 cup cooked spinach, and 1 cup cooked beets.
3 p.m. – 8 ounces veal or pork chop, 4 ounces salmon, 1 cup rice, olive oil, and beets.
6 p.m. – 8 ounces steak, 8 ounces white fish, 1 cup cooked vegetables.
9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)
Weight Gain ≠ Junk Food
We know what you are thinking.
How can someone eat so much?
We know, right?
We have a word of caution for readers who are looking to put on body weight. Please do not go about eating anything and everything you can get your hands on.
When Mark Wahlberg had to put on 30lbs for a movie, he did not go on an eating spree. Most people do not realize that Hollywood celebs do not load up on junk food while they are on a gaining program.
Although the Transformers star was eating 7-8 meals a day at about 7,000 calories, it was all coming through nutritious food. Transforming your physique becomes easier when you have an army of specialists taking care of you, and it was no different for Wahlberg.
Wahlberg’s team took it to the next level to ensure the actor’s health and safety during his gaining program. Lawrence Duran, Wahlberg’s personal chef, revealed to E! News that:
“We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, what his body’s lacking, and basically come up with a meal plan accordingly. We go to a specialist every two weeks to see where we’re at and adjust things.”
Next Read: 7 Reasons Why You Shouldn’t Use Cheat Meals
Mark Wahlberg Pain & Gain Diet Program
We know this is what you came for. Wahlberg sported insane physiques in “The Fighter“, “Lone Survivor“, and “Shooter,” but he outdid himself with his transformation in “Pain & Gain.”
When the first teasers of “Pain & Gain” were realized, Mark looked like he had almost doubled in size from his previous movie. It was a big achievement for the actor considering he only had seven weeks to achieve the feat.
Mark Wahlberg Stats
Name: Mark Robert Michael Wahlberg
Birth Place: Dorchester, Boston, Massachusetts
D.o.B.: 5 June 1971
Height: 5’8″
Waist: 34″
Chest: 46″
Bicep: 16″
Weight: 185 lbs
Mark Wahlberg Pain & Gain Diet Program
Mark’s goal was to gain 40 pounds of muscle in seven weeks. He weighed 165 pounds for his last movie but had to be 205 lbs before starting shooting for Pain & Gain. The news that Dwayne “The Rock” Johnson would be his co-star would surely have made Mark push harder in the gym.
Related: The Rock Reveals His Leg Day Training Program for “Black Adam” Film
Mark Wahlberg worked with trainer Bryan Nguyen for his Pain & Gain transformation. He went back to his old-school workouts that included a lot of compound lifts. But this time around, he did less cardio and ate more.
(3:15 a.m.) Meal 1: Steel-cut oats, peanut butter, blueberries, and eggs.
(5:30 a.m.) Meal 2: Protein shake, three turkey burgers, five pieces of sweet potato.
(8 a.m.) Snack (Between meals): A plate of meatballs.
(10:30 a.m.) Meal 3: A mix of grilled chicken, kalamata olives, pepperoncini, cherry tomatoes, cucumber, bell peppers, and hard-boiled eggs.
(1 p.m.) Meal 4: Steak.
(3:30 PM) Meal 5: Chicken with bok choy.
(Before 5:30 p.m.) Meal 6 (Dinner): Fish with veggies.
Mark Wahlberg starts his day early. According to reports, he is out of his bed by 2:30 a.m. He gets done with his workout while most of the world is asleep.
The Transformers actor does not follow a vanilla diet program. His daily nutrition plan consists of three breakfasts and a snack at 8 a.m. Mark eats six small meals throughout the day that keeps his metabolism running and helps him burn calories even when he is not physically active.
In his Pain & Gain transformation diet program, Wahlberg does not consume carbs before bed. Protein is the primary source of calories in his diet plan.
Related: Best Ways To Kickstart Your Metabolism As A Bodybuilder
Mark Wahlberg Pain & Gain Training Program
Marky Mark followed a 5-day training split while prepping for Pain & Gain. Wahlberg’s workout program is a result of years of experience inside the iron paradise and a deep understanding of his body. He relied on supersets that did the job in the past.
Here is Mark Wahlberg’s Pain & Gain Workout Routine:
Monday: Chest, Arms, and Abs
i) AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While prepping for Pain & Gain, Mark Wahlberg trained twice a day. Since he only had seven weeks to get in the best shape of his life, he knew 7 workouts of a muscle group were not going to cut it.
Mark trained each muscle group twice a week. Since he wanted burly arms for the movie, Wahlberg trained his arms almost every day.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Related: Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2021)
Tuesday: Legs, Back, and Biceps
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-up: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
While getting ready for the movie, Marky Mark trained at his swanky home gym. It saved him a lot of time he would have otherwise spent traveling to and from the iron paradise.
Related: Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Must Read: How To Use The TRX To Build A Bigger Chest
Wednesday: Rest Day
Thursday: Legs, Back, and Biceps
i) AM Workout – Full Body Circuits
4 rounds of each circuit
8 reps of each exercise
90-seconds after completing each round.
1. Circuit 1
Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
2. Circuit 2
Split Squat
Barbell Bench Press
Barbell Deadlift
Inverted Row
3. Finishers
Cable Bicep Curl: 3 sets 8 reps, 60-second rest
Seated Chest Press: 3 sets 8 reps, 60-second rest
Leg Press: 3 sets 8 reps, 60-second rest
Tricep Pushdown: 3 sets 8 reps, 60-second rest
Seated Side Lateral Raise: 3 sets 8 reps, 60-second rest
Since Mark Wahlberg started his days early in the morning with a heavy workout, he often took a “growth nap” before doing his ab workout and light cardio in the afternoon.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Friday: Chest, Arms, and Biceps
i)AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While following Mark Wahlberg’s Pain & Gain transformation program, make sure that you are constantly pushing yourself. If 12 reps of an exercise feel easy, increase the weight and do not let your muscles get used to your workouts.
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Saturday: Legs, Back, and Abs
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-ups: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
You will be lifting heavy and doing a lot of supersets on the Mark Wahlberg transformation plan. Mark followed a strict diet plan and relied on supplements to improve his muscle recovery and reduce the chances of injury.
Recommended Supplements:
Best Protein Powder For Bodybuilding Gains & Recovery 2021
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
The Top 5 Supplements Bodybuilders Should Be Taking
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Sunday: Rest Day
Conclusion
Mark Wahlberg has been training since time immemorial. If you are a fitness rookie, start by performing only the AM workouts. You can switch to following the complete Pain & Gain workout regimen as you gain training experience.
Remember: Mark Wahlberg did not carve his Pain & Gain physique from scratch within seven weeks. He already had a solid foundation to build on. Patience, persistence, and lots of protein will be your best friends on the Mark Wahlberg Pain & Gain transformation program.
Which celebrity, according to you, has the best physique? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
10 Best Bodyweight Home Workouts For A Chiseled Physique
Why go to a gym when you can build a Greek God physique with these home workouts?
Most people have come to believe that they need to work out with dumbbells and barbells to build muscle mass. This is why they get a gym membership when they could have conveniently trained at home.
On the other hand, some people miss out on being a part of the fitness lifestyle because their busy schedule does not allow them the luxury of going to the iron paradise.
These individuals give up on their dream physique because, by watching their favorite Instagram fitness athletes train at fancy gyms, they have subconsciously internalized that a gym membership is indispensable for a body transformation.
The Holy Grail Of Physique Transformation
All fitness enthusiasts need to hear this – Your muscles do not know if you are training at a gym or home. They do not know if you are lifting iron or using resistance bands. Muscle tissues are damaged during a workout, and they grow back bigger and stronger with the correct diet and recovery time. As simple as that.
But how do you damage muscles during a bodyweight home workout?
Progressive overload.
As your workouts advance and you get stronger, you should increase your reps, time under tension, decrease rest time between each set and exercise, incorporate advanced training techniques in your training, and push yourself to failure in every set.
Oh, so you want to know if this could lead to overtraining?
Here is the harsh truth – most lifters who train at a modern gym with fancy equipment cannot train hard enough (even if they wanted to) to hit the overtraining stage, let alone people who are training at home. So, give home workouts all you have got and forget about overtraining.
The day people learn to use their body weight as resistance, gyms will have a hard time selling memberships.
Related Read: Training Programming: Progressive Overload is Your New Best Friend
Before you begin your home workouts, make sure you:
Warm-Up
Just because you are training at home does not mean you are free to skip warm-ups. Stretching and warming up will help fire up your muscles during your workouts.
Reasons why you should never miss a warm-up session:
Lower risk of injury – According to a study, an elaborate warm-up routine can reduce your risk of injury as it relaxes and loosens your muscles.
Mental focus – With time, a warm-up routine turns into a ritual that automatically puts you in the zone.
Improves flexibility & mobility – Being more flexible can improve your range of motion.
Increased blood flow – Blood carries oxygen and nutrients to different parts of your body. Warming up loosens your muscles which results in an increased blood flow throughout the body.
Reduction in muscle tension and pain – Muscles that are warm and relaxed move with less friction and are less likely to stiffen during and after a workout.
Better performance – Studies have shown that warmed-up muscles can help you work out more effectively.
10 Best Bodyweight Home Workouts For A Shredded Body
Workouts laid out in this article are perfect for lifters of any experience level. They will help you in building muscle and core strength and losing body fat. It also includes an all-out 20-minute HIIT (high-intensity interval training) workout.
#1 – Beginner Home Workout
Squat – 20 Reps
Walking Lunges – 10 Reps (each side)
Push-Up – 10 Reps
Single Arm Bent-Over Row (Resistance Bands) – 15 Reps (each side)
Plank – 30-seconds
Jumping Jacks – 30 Reps
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 5
Firstly, this is as easy as it gets in the home workout program. Secondly, it is not that easy – as you will soon find out.
Perform each exercise for the desired repetitions and rest for 10 seconds before starting the next exercise. Make sure you are following a full range of motion while performing these workouts. Since this is a bodyweight workout program, you will be leaving gains on the table by performing partial reps.
In each workout, you will be doing at least one advanced exercise. In this workout, you will be performing single-arm bent-over rows with resistance bands.
Steps:
Stand with your right foot ahead of the left.
Lean forward so that your torso is at a 60-degree angle with the floor.
Place one end of the resistance band under your front foot.
Rest your right forearms on your right thigh.
Grab the other end of the resistance band with your left hand.
With your hand extended down, there should be no slack in the band.
While keeping your elbow close to your body, bring your arm up to your side.
Hold and contract at the top for a couple of seconds.
Return to the starting position and complete 10 reps before switching sides.
#2 – Core Workout
Circuit A
Skater – 30-seconds
Push-Up – 30-seconds
Shoulder Tap – 30-seconds
Forearm Plank Reach – 30-seconds
Circuit B
Skater – 30-seconds
Burpee – 30-seconds
Plank Jack – 30-seconds
Plank – 30-seconds
Time: 25 minutes
Rest: No rest between exercises in a circuit; 45-second rest between circuits.
Circuits: 5
After you complete all exercises in circuit A, take a 45-second rest before starting circuit B. Repeat until you complete five rounds of the circuits. One thing is for sure – your core will be sore for at least a couple of days after this workout. Core – sore. See what we did there?
#3 – 20-Minute HIIT Home Workout
Circuits X 8
Side Kick-Through – 20-seconds
Rest – 10-seconds
Circuits X 8
Skater Hop – 20-seconds
Rest – 10-seconds
Circuits X 8
Crab Toe Touch – 20-seconds
Rest – 10-seconds
Circuits X 8
Frogger – 20-seconds
Rest – 10-seconds
Circuits X 8
Curtsy Lunge – 20-seconds
Rest – 10 seconds
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 8
The 20-minute HIIT workout is dialed-in to the T. You cannot afford to waste a single second during this training session. It might be a little harder for you if you are a beginner as you need good stamina, endurance, and cardiovascular health for this workout.
But do not use this as an excuse to skip this workout. Push your boundaries and go as hard as you can. Remember: There are no shortcuts to building your dream physique.
#4 – 7-Minute Home Workout For Ultimate Gains
Jumping Jack – 30-seconds
Wall Sit – 30-seconds
Push-Up – 30-seconds
Crunch – 30-seconds
Step-Up – 30-seconds
Squat – 30-seconds
Tricep Dips – 30-seconds
Plank – 30-seconds
High Knees Running in Place – 30-seconds
Lunge – 30-seconds
Push-Up with Rotation – 30-seconds
Side Plank – 30-seconds
Time: 7 minutes
Rest: 10 seconds between exercises
Circuits: 1
The 7-minute workout is for people with packed schedules. No matter how time-poor you are, you can always squeeze in a 7-minute workout in your day. In fact, you could even perform this training circuit on Air Force One.
According to a 2013 study conducted by the American College of Sport’s Medicine Health and Fitness Journal, this HIIT workout improves overall fitness levels and helps with weight loss.
#5 – Bodyweight Leg Home Workout From Hell
Squat (with a towel) – 10 Minutes 15 Reps
Bulgarian Split Squat – 5 Sets 30 Seconds (each side)
Squat Jump (with floor touch) – 3 Sets 15 Reps
Bridge Kick – 10 Minutes 10 Reps (each leg)
Superset
Burpee – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Jump Lunge – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Time: 45 minutes
Rest: 30 seconds between exercises
Circuits: 1
No, we are not trying to kill you. But even if we were, do not forget – what doesn’t kill you, makes you stronger.
In the first exercise, hold a towel with your arms extended straight overhead. The fact that this is a bodyweight workout should not stop you from mimicking Olympic lifts.
In the first (squat with a towel) and fourth (bridge kick) exercises, set a timer for ten minutes and perform 15 reps of the exercise at the start of each minute. After completing the desired reps, rest for the remainder of each minute. Repeat the cycle for 10 minutes.
#6 – No-Equipment Arm Workout
Decline Push-Up – 15 Reps
Up-and-Down Plank – 20 Reps
Crab Crawl – 10 Reps (each side)
Diamond Push-Up – 15 Reps
Inch Worm – 15 Reps
Tricep Dips – 15 Reps
Time: 20 minutes
Rest: 30 seconds between exercises
Circuits: 3
In the home workout program, you will be working on your aesthetics as well as functional strength. A chiseled physique without functional strength is as good as a Ferrari without an engine.
The number of repetitions in this workout is only for reference purposes. You are supposed to perform each exercise until you hit failure.
While performing push-ups, pause at the top of the movement for a few seconds, and contract your triceps as hard as you can.
#7 – Bodyweight Home Workout For Boulder Shoulders
Push-Back Push-Up – 12-15 Reps
Plank to Down Dog – 12-15 Reps
Pike Push-Up – 15 Reps
Wall Walk-Up – 6 Reps
Prone T (and Y) – 10 Reps
Pro: Handstand Push-Up / Bridge Push-Up – 10 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
After you are done with the bodyweight shoulder workout, you will question the need for dumbbells and barbells and going to a gym for shoulder training.
The last exercise of this workout is only for pros. While most people know what a handstand push-up is, let’s go over bridge push-up.
How to perform bridge push-up:
Lie with your back on the floor, knees bent, and feet as close to butt as possible.
Place your right hand near your right ear and your left hand near your left ear. Your thumbs should be next to your ears, and your fingers pointing towards your heels.
Push up your hips, arch your back, and press hands into the floor to lift into bridge pose.
Once you gain stability in the bridge pose, start performing push-ups by bending at your elbows and lowering your head towards the floor.
#8 – Bodyweight Home Workout For A Stirated Chest
Resistance Band Push-Up – 15 Reps
Standing Chest Press – 15 Reps
Alternating Shuffle Push-Up – 15 Reps (7 on each side)
One-Arm Push-Up (on an elevated platform) – 15 Reps (each side)
Dynamic Push-Up – 12 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
For this workout, you will need resistance bands that can be anchored to a door. We highly recommend the Serious steel resistance bands for this purpose.
How to perform resistance band push-up:
Wrap a resistance band around your back so that it is placed just under your armpits.
Loop the resistance band around your hands to tighten it.
Get into a push-up position, and perform 15 reps.
How to perform alternate shuffle push-ups:
Get into a push-up position.
Move your right hand to the left until both your hands are next to each other.
Slide your left hand further left until your hands are shoulder-width apart again.
Perform a push-up.
Repeat by moving to the right this time. Alternate between sides until you complete the desired reps.
You could also incorporate TRX in your bodyweight home workouts.
Related: How To Use The TRX To Build A Bigger Chest
Also, Check Out: Best Resistance Bands For Home Workouts & Gains (Updated 2021)
#9 – Bodyweight Home Workout For A Cobra Back
Pull-Up – Failure
Suspension Row – 15 Reps
Hindu Pushup – 15 Reps
Prone Back Extension – 15 Reps
Single-Arm Resistance Band Bent-Over Row – 15 Reps
Time: 30 minutes
Rest: 30 seconds between exercises
Circuits: 3
To annihilate your back with home workouts, you will need a sturdy pull-up bar that you can install in your doorway.
Best Pull-Up Bars For At-Home Gains & Convenience 2021
The best thing about a pull-up bar is that you can perform a range of exercises on it. By adding a TRX to a pull-up bar, you can use it to train your back, arms, chest, legs, and abs.
How to perform Hindu push-ups:
Get into a push-up position.
Push your hands into the floor to drive your weight back so your hips rise into the air.
Your back should be straight and your head behind your hands.
Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor.
Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
#10 – Full-Body Finisher Bodyweight Home Workout
Side Plank Twist – 30-seconds AMRAP
Squat Pulse – 30-seconds AMRAP
Crunch – 30-seconds AMRAP
Lying Leg Raise – 30-seconds AMRAP
Push-Up – 30-seconds AMRAP
Mountain Climber – 30-seconds AMRAP
Bicycle Kicks – 30-seconds AMRAP
Time: 20 minutes
Rest: 10 seconds between exercises
Circuits: 3
This full-body bodyweight workout will make fat melt off your body.
For each exercise, you will perform as many reps as possible (AMRAP) in 30 seconds. You are allowed a 10-second rest between exercises and a 30-second rest between circuits.
Conclusion
Although these are home workouts, you could do these anywhere, even when you are traveling. You might have to purchase a few pieces of equipment (like resistance bands and a pull-up bar) for this workout but look at them as long-term investments. The dividends alone will be more than what you pay for the equipment.
How often do you workout at home?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Double Up: A New Way To Build Even More Upper Body Mass Twice A Week
Taboo no more.
We all want a big chest. There are few things in this world that speaks for themselves like walking into a room with gorilla like pecs. While many of you guys will chalk it up to gear and supplements, the truth is you have to put in the hard work. But even with the intention there, are you maximizing your training to let your hard work show?
Training chest twice a week is a great way to add size, strength, and aesthetics to your upper body, but a lot of builders hit both days on the same note. Training heavy that first day is highly recommended but if you think you can go HAM on the second day you’re in for a rude awakening. It’s called surgery. We’re going to show you how to hit that second chest day off the week with trisets and giant sets that will have your heart racing and muscles twitching in no time.
Triset 1
Hammer strength banded flat chest press (4 sets of 10, rest 15 secs)
Contract for a half of a second at the top of every rep, and limit the range of motion at the bottom of this movement. Really work the top half, because you want to keep as much tension on the pecs as possible.
If you find the exercise to be too rough on the shoulders, try it without the resistance band.
Dumbbell side lateral raise (4 sets of 15, rest 60 seconds).
*Go straight from one exercise to the other for a Giant set.
With this exercise you want to concentrate on being strict in your movements. Put your ego aside and go to lower weights if you have but make sure you keep perfect form for all 15 reps… yes, even the last ones.
[embedded content]
Single arm high row – 4 sets of 10, rest 15 seconds – Both sides
You want a full range of motion with a stretch at the top and a slight flexing of the lats and scapular retractors in contracted positions.
[embedded content]
TRISET 2
Single arm dumbbell row – 3 sets of 10 reps, 15 seconds rest.
Complete this exercise with a full range of motion, giving you a squeeze at the top and a stretch at the bottom, letting your shoulder blade rotate and your rib cage..
Cable Crossover – 3 sets of 10-15 reps, 15 sec rest
Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder join. You can hit different muscles by varying the point in front of you where your arms meet.
Prone-Incline dumbbell rear delt raise – 3 sets of 20, rest 120 secs
This last set will knock your socks off and give you that hurt so good you’re looking for. Remember to keep strict form, locking your core and hips – go through the full range of motion to truly feel the burn, no cheating.
Well there you have it, your second day upper body workout. This should give you the work you need to maximize that raging chest as well as keeping you injury free by being the Ying to the heavy day Yang.
The Secret To Overload Training
Time to push your training over the edge and into the next level.
When your typical training routine just isn’t cutting it, you can always count on Generation Iron to bring you something to freshen things up a bit. Overload training is a great method to get some gains without just completing the typical three sets of ten reps basic program. Overload training is great for building strength and putting on mass as well. Overload training forces your body to get used to the increased effort and stress you put your body through in order to increase hypertrophy. But how exactly do you go about overload training? We’ve got you covered.
1. Form and ROM
First thing’s first. When it comes to overload training you have to make sure your technique is in tip top form. Things like form and rang of motion don’t really sound sexy, but neither do the words slipped disk. Injury is the enemy of gains and if you want to to make some you’re going to have to get your technique down when it comes to lifting. Once you’ve perfected the mechanics of a lift then practicing to obtain full range of motion will be the next priority. This will enable you to attack a muscle group from all different angles and activate all the muscle fibers you’re looking to attack.
2. Increase Volume
Once your form is clean then the logical next step is to increase the amount of reps and/or sets. By now your body has gotten used to the weight that you’ve been hauling. The pump that you used to experience has slowly begun to fade away and you’re feeling like you’ll never experience it again. Don’t put down those weights quite yet. Up the volume on your lifts and you’ll find yourself not only experiencing hypertrophy, but building strength and muscle endurance as well.
3. Increase Weight
You can’t just rely on increasing your reps to get bigger. There’s going to come a time when you’ll have to up the weight you’re lifting. But this doesn’t mean you should go from 75 lbs dumbbells to 200 lbs. Instead you’ll be lifting a higher amount of weight and decreasing the volume. Say you’re pushing 225 lbs on the bench for 10 reps, increase the weight to 250 lbs and perform 8 reps. Then up it to 275 lbs and 6 reps and so on until you reach your one rep max.
4. Intensity
It’s gotta be said. If you want to see some major changes in your physique then you’re going to have to train hard. The intensity of your workout has a part to play in the amount of muscle you’ll pack on from training. This is where the form, the increased volume, and increased weight comes into play. Combining all these factors as well as performing the same amount of reps/sets in a shorter time or a greater amount of reps in the same amount of time for an average lifting regimen will in affect make for a more intense workout.
5. Frequency
The amount of time you work a muscle group per week is also important to getting the full benefit from overload training. If you’re one of those hit the gym three times a week kind of guys then you’re going to have to change things up for overload training. Get in the gym five days a week so that you’re constantly training a muscle group on each day of the week. There’s nothing better than consistency when it comes to training.
What are your thoughts on overload training? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The Centurion 100 Rep Workout Will Change Your Gains Forever
“I command you to grow.”
While self affirmations will get you far, not all of us have the shamanic mental powers of CT Fletcher. In order to get where we need to go we need to lift, and we need all the help we can get. The 100 rep workout, (or the centurion as I like to call it) is that one tip keeping you from the big show, the big ticket, keeping you from breaking the glass ceiling, your plateau.
The 100 rep workout is just like it sounds. You hit different body parts for a hundred reps per exercise. Yeah we said it, 100 reps! But why? conventional wisdom has always told you 6-12 reps is the key. We’ll look conventional wisdom in the face and tell it to shut the hell up. Okay, maybe we’re over exaggerating but what we are simply saying is this is great in ADDITION to the traditional 6-12 reps, they actually work hand in hand. But how? We’ll explain.
While the traditional amount of reps will get you stronger and builds muscle – the 100 reps workout will build muscle in a slightly different way. It’s through a process called microcirculation. Microcirculation happens in the capillaries, these are blood vessels so small only one red blood cell can fit through at one time. This is how oxygen and nutrients are delivered to the muscle.
When you do a high rep workout you get a high concentration of blood in that particular body part – basically flooding it with nutrient rich goodness. Your body then makes accommodations for this high level of concentration by creating more blood vessels which means more receptors for the nutrient rich red blood cells.
So let’s stop the science talk and look at some other benefits too:
Speeds up injury recovery.
Hypertrophy: gives your muscle a distinct pump.
Mental marathon: increases pain plateau and mental toughness
Optimizes bodies use of calories you’re already ingesting.
Engages fast and slow twitch muscles.
Implementation
So what does the 100 rep workout look like? A lot like you’re regular workout… just more.
First thing’s first – you should perform one workout of the 100 rep system for a specific muscle group over a 5-6 week period.
Next – you want to make sure you’re doing the exercise strictly for each rep. If you’re doing a curl for example, use only your biceps not your back or your shoulders. If you can’t do this exercise close to form you might want to try going down in weight. General rule is 30% of your usual weight but make adjustments accordingly.
Next you want to make sure that you’re resting when you get tired. A general rule of thumb is that you want to rest in seconds for as many reps as you have left. For example if you’ve done 70 reps you want to rest for 30 seconds; 80 reps, rest for 20 seconds; 90 reps 10 seconds… you get the picture.
Thirdly you want to start of slow but end fast. For example, you can do the first 70 slow and then go HAM on the last 30 reps. Don’t sacrifice form but go for it at the end.
Lastly you want to eventually work this up to a full body workout with 100 reps for each exercise. You might not be able to do it at first but if you stick to it you’ll get there. You’re going to want to take a break from heavy exercise the week you’re doing this marathon workout because your body will be feeling some real hurt. You might even see slightly lower numbers when you do get back to the weight room – but this is normal. You’ll be back to full form and better in a week or two.
So there you go, your weekend planned. Is this something that you’d try? Let us know what you think in the comment section below.
Break Your Plateau With German Volume Training
If you get stuck, turn to the Germans to help you out.
Let’s face it. Sometimes you suddenly hit a peak in your muscle development. You have that next goal that you want to reach, that next level in muscle growth, but for some reason you just can’t reach it. Change ceases to happen. You’re stuck.
Maybe it’s time to start mixing up your workout routine. Luckily for you we have a perfect suggestion to help you blast those muscles and break the plateau you’ve hit. It’s an older tried and true method – it’s called German Volume Training.
What is German Volume Training?
Often referred to as GVT, German Volume Training is a high intensity workout that became popular in 1996 by the now retired Muscle Media 2000 magazine. So what’s the basic set up for GVT? The goal is to do 10 sets of 10 for a single compound exercise.
You keep the weight the same for each set and see if you can do all ten sets without failing. If you could do that, then you move up in weight and do it all over again next time. We must stress that you should only do this with one exercise for the muscle group that you are working out that day.
Your rest time should be between 60 and 90 seconds between sets. If you can’t do all ten sets you should continue to lift until failure and then try the 10 x 10 again next time at the same weight. Supplement this compound lift with one or two isolated exercises to round out your routine.
Things to Keep in Mind
Since this is a very advanced and challenging workout, it’s essential that you get more than enough protein, healthy carbs, and an over abundance of water. You also need to make sure to hit a high amount of calories for this routine or you will burn out over a short period of time.
Another thing to keep in mind is that you typically will need to reduce all other strenuous activity. You must allow yourself enough time to properly recover from this workout or you will not see results. Keep extra track of this to prevent becoming discouraged with this training routine.
Sample Workout
So you can get a good idea of how this workout should look – here’s an example of a GVT workout for one muscle group. Simply apply this kind of mind set to every muscle group and you should start seeing big changes.
Dumbbell Bench Press: 10 sets of 10 reps
Bent Over Barbell Rows: 10 sets of 10 reps
Butterfly: 3 sets of 10-15 reps
Incline Bench Pull: 3 sets of 10-15 reps
So if you’re stuck and have hit a plateau, this is the perfect way to bash through that wall and rise up to new levels of muscularity. There are many different workout routines out there. If this one sticks with you it can be a fantastic way to move up to the next level. You can find more workout information right here by following us on Facebook or Twitter.
The Non-Stop Mass Building Method For Giant Size
Giant sets for giant gains.
Bodybuilding training isn’t a roller coaster of excitement. In fact, bodybuilding workouts can be completely boring, especially if you don’t have that drive for perfection. It’s one of the reasons why pro bodybuilders get so much damn respect. To train hard, day in and day out, utilizing practically the same movements over and over again can be tedious to say the least. No one said training was supposed to be an exciting experience.
Still, if you’re going to be spending your time trying to perfect and sculpt your body then you’re going to want some variations to your routine to keep things fresh. There’s nothing worse than letting things become stale, so a new program every now and then is beneficial to break up the monotony. For a true bodybuilder, the best way to make a training session more exhilarating is to ramp up the intensity..
This is where Giant Sets come in handy. Where a superset requires you to perform two exercises with no rest in between exercises and a triset requires you to perform three – a giant set ups the number to four ensuring that you’ll definitely get a pump out of the exercise. Like supersets and trisets, when performing a giant set you’re going to want to work the same muscle if not the entire muscle groups surrounding the area being worked on for the day. So if you are focusing on bicep development then you’re going to want to perform exercises that target the bicep itself or the antagonizing triceps muscle group.
Though giant sets are great for changing up your routine, it can be a bit of nightmare logistically. If your gym is filled to the brim with other avid lifters then you’re going to have a bit of a hard time trying to utilize all the machines needed for a the massive set. The idea is to pick the right opportunity to use this training method. The problem is once you perform giant sets and start seeing results you may not want to try any other program.
Back
Bent Over Barbell Row
3 sets, 8, 10, 12 reps
Lat Pull Down
3 sets, 12, 15, 20 reps
Dumbbell Row
3 sets, 8, 10, 12 reps
Pull Ups
3 sets, 10, 12, To Failure
Legs
Leg Extensions
3 sets, 12, 13, 15 reps
Leg Curl
3 sets, 12, 13, 15 reps
Stiff Legged Deadlift
3 sets, 8, 10, 12 reps
Squats
3 sets, 6, 8, 10 reps
Are giant sets apart of your routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
This Is How The P.H.U.L. Routine Will Give You Max Gains
Size and strength.
Bodybuilding is a strictly aesthetic venture. There are some people out there that believe having an aesthetic physique automatically means you have a powerful physique. Unfortunately that just isn’t the case. The reality of bodybuilding training, specifically if you’re just trying to get shredded, is that it has less to do with strength and power and more to do with diet, training frequency, and hypertrophy.
As you progress in your bodybuilding journey however there’s no doubt that with the size and shred you’re going to want to build power as well. Powerbuilding is the best way to go so that you not only look like a comic book superhero, but can perform like one in the gym as well. Size without strength is almost meaningless.
Imagine the Hulk having all that massive muscle without having the ability to lift a car over his head. That comic would’ve become old really fast. The same can be said of bodybuilders. You don’t want to look like the Hulk but have trouble lifting your own body weight. It’s just ludicrous. That’s why the best approach for building both power and muscle mass is none other than the PHUL training system.
PHUL, an abbreviation for power hypertrophy upper lower, is a system that promotes strength gains as well as muscle gain. The system is designed to hit each muscle group twice within the week focusing on both the upper and lower body. Compound movements are the main focus of this training program to ensure strength gains as well as improve your proficiency in the three major lifts the bench, the squat, and the deadlift. Isolation movements are also apart of the program, but the compound movements are going to improve your strength. Two days out of the four day program are focused purely on strength while the other two are focused on hypertrophy.
You’ll have two days of training with one off day in between then two more days of training with two days of rest before starting over again. What exactly should a PHUL training program look like? The GI Team has got you covered.
Day 1: Upper Power
Barbell Bench Press
3-4 sets, 3-5 reps
Incline Dumbbell Bench Press
3-4 sets, 6-10 reps
Bent Over Row
3-4 sets, 3-5 reps
Lat Pull Down
3-4 sets, 6-10 reps
Overhead Press
2-3 sets, 5-8 reps
Barbell Curl
2-3 sets, 6-10 reps
Skullcrusher
2-3 sets, 6-10 reps
Day 2: Lower Power
Squat
3-4 sets, 3-5 reps
Deadlift
3-4 sets, 3-5 reps
Leg Press
3-5 sets, 10-15 reps
Leg Curl
3-4 sets, 6-10 reps
Calf Exercise
4 sets, 6-10 reps
Day 4: Upper Hypertrophy
Incline Barbell Bench Press
3-4 sets, 8-12 reps
Flat Bench Dumbbell Flye
3-4 sets, 8-12 reps
Seated Cable Row
3-4 sets, 8-12 reps
One Arm Dumbbell Row
3-4 sets, 8-12 reps
Dumbbell Lateral Raise
3-4 sets, 8-12 reps
Seated Incline Dumbbell Curl
3-4 sets, 8-12 reps
Cable Tricep Extension
3-4 sets, 8-12 reps
Day 5: Lower Hypertrophy
Front Squat
3-4 sets, 8-12 reps
Barbell Lunge
3-4 sets, 8-12 reps
Leg Extension
3-4 sets, 10-15 reps
Leg Curl
3-4 sets, 10-15 reps
Seated Calf Raise
3-4 sets, 8-12 reps
Calf Press
3-4 sets, 8-12 reps
Is the PHUL system apart of your training program? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!