Tag: workout
The Anllela Sagra Diet For The Perfect Physique
The Secret Of The Anllela Sagra Diet
If you don’t know who Anlella Sagra is, you’re already missing out. Anllela is a 23-year old Colombian fitness celebrity. Her rise to fame is her Instagram page where she posts regularly and engages with her fans.
There is no doubt about the fact Anllela has the physique of a Greek goddess. She arguably has the best abs we have ever seen on a girl. While training plays an important role in developing her perfectly carved physique, you can’t overlook the significance of her diet.
No matter how hard you workout, you won’t see the results until your diet is on point. Pros like Sagra are known to be disciplined and follow a strict diet. Washboard abs like hers are made in the kitchen and not in the gym.
1. Eat Frequently
If you want to build muscle and lose weight, you should eat at regular intervals throughout the day. Anllela eats four times a day and spreads out her meals evenly. Many people have the misconception that skipping meals will help them lose weight.
Skipping meals can have the opposite effect. You might force your body into storing fat by missing meals. Eating frequently can increase your metabolism rate which can help you in burning fat even while you’re not physically active.
2. Take Protein With Every Meal
It is no secret protein is the most important macronutrient when it comes to building muscle mass. As a rule of thumb, if you want to gain muscle, you should be taking one gram of protein per pound of body weight daily.
It is important you span out your protein intake throughout the day. Don’t try to gulp down all the protein in one or two sittings. Eating protein containing meals will help your body repair and recover from your workouts. Every meal Anllela eats contains protein in the form of egg whites or chicken and veggies.
3. Cycle Your Carbs
Some people cut out all the carbs from their diet in order to lose body fat. There is a smarter way of doing this. You can cycle your carbs throughout the week. This way your body can better respond to your diet.
Anllela eats zero carbs on the first day of the week. Doing this will create a carbohydrate deficit in your body and it will have to use stored fat as a source of fuel. This sounds good but this approach is not feasible in the long run.
The second day of the week is a low carb day for Sagra. You can go all out on the third day of the week and meet your normal carb needs as per your body weight. Repeat these three days over and over every week and you will see incredible results.
4. Cheat Meals
Cheat meals are an important aspect of losing weight and body fat. They make your body work harder to burn all the extra calories, fats, and carbs you intake in a single meal. This ramps up your metabolism system and helps you lose weight.
Anlella Sagra eats a cheat meal four times in a month which usually consists of a burger, fries, cheesecake, and peanuts. This is enough for her to satisfy all her cravings. Sagra loves sweets and eats protein bars whenever she has a craving for them.
What do you think of the Anllela Sagra diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Instagram
These are the Hardest Exercises You Can Do in the Gym
The Hardest Gym Exercises You Should Try
The results you get from working out are directly proportional to the effort you put in. Training your body is a constant battle where you push yourself to shock your muscles with harder exercises in every single workout.
Most people avoid the hard exercises and stick with the easier ones which is why only a few people are successful in transforming their bodies. To see a change in your physique, you need to make these exercises a part of your exercise arsenal.
Squats
Squats are the king of leg exercises. Compound movements are harder to perform as they use multiple muscle joints as compared to the single-joint isolation exercises. Very few people perform the squats with the full range of motion – ass to grass and a strict form.
Deadlifts
Deadlifts are another dreaded exercise and only a few people perform them in their workouts. All the exercises mentioned in the list are hard to perform as they require skill to perform and can take some time to perfect.
Bench Press
Bench press, squats, and deadlifts are the three big compound exercises and are some of the most fundamental exercises you can perform. Lifting heavy on the bench press takes some serious strength and a big heart.
Walking Lunges
Walking lunges add a new level of difficulty to leg training by adding the walking aspect to this exercise. Maintain a full range of motion while performing this exercise. The knee of your second leg should be an inch away from the ground at the bottom of the movement.
Military Presses
As the name suggests, performing the military presses require a military level discipline and a strict form. Most people use momentum to lift the bar above their shoulders or push the barbell forward as they complete the movement in place of pushing it over their heads.
Muscle-Ups
Muscle-ups aren’t for the faint-hearted. Chances are, you might have never even seen anyone perform the muscle-ups at your gym. Muscle-ups require brute upper body strength and a strong core.
Skullcrushers
Skullcrushers are arguably the hardest triceps exercise. To perform the skullcrushers correctly, lock out your elbows at the top of the movement and squeeze your triceps. The barbell should be an inch away from your forehead at the bottom of the movement.
21’s
Bicep pumps will never be the same for you once you do the 21’s. Hold a barbell with a shoulder-width grip and perform seven half repetitions from the bottom to the mid of the full range of motion. Perform the second set of seven reps from the top to the middle of the movement and the final seven reps with a full range of motion. Perform the 21 reps without any rest in between and the 21 reps will be one set.
Planks
Planks are the ultimate exercise for building core strength. Most people make the mistake of slouching their butt or forming a bridge while planking. Keep your core tight and body in a straight line while performing the planks.
Burpees
Burpees are one of the hardest bodyweight cardiovascular exercises. The trick while performing the burpees is to maintain constant intensity. By the end of this exercise, you’ll be gasping for breath and swimming in the pool of your own sweat.
Which is the hardest exercise according to you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Evato Elements.
Terry Crews Workout & Diet Program
Look like a Hollywood superstar with the Terry Crews Workout & Diet Program!
Terry Crews is an actor, TV presenter, and former NFL football player. He first earned acclaim as an actor for playing Julius Rock in Everbody Hates Chris and Terry Jeffords in Brooklyn Nine-Nine. Also, who can forget his classic Old Spice commercials?
Apart from being known for his impeccable sense of humor, acting, and football skills, Terry is an advocate for women’s rights and an activist against sexism. In 2017, ‘Time‘ magazine featured him in the ‘Person of the Year‘ list for his courage in sharing his experience of sexual assault.
Growing up, Terry Crews enjoyed expressing himself through art and earned a sponsored art scholarship at the Center for Arts in Michigan.
Related: Terry Crews Claims He Was Groped By A “High-Level Hollywood Executive”
After finishing high school, he earned another scholarship in Art Excellence. We bet you did not know this about the pec popping star.
Apart from his artistic passions, Terry is a skilled football player. Although arts was his favorite hobby for the majority of his schooling days, a growing passion for football soon took over.
Terry played as a linebacker for WMU broncos, and his outstanding performances earned him and his team All-Conference honors and the 1988 Mid-American Conference Championship title.
Terry Crews Stats
Name: Terrence Alan Crews
D.o.B.: 30 July 1968
Birthplace: Flint, Michigan, U.S.
Height: 6’2″
Weight: 245 lbs
Profession: Actor, TV Presenter, ex-Football Player
Watch: Conor McGregor Does His Best Terry Crews Impression After Autograph Signing
Terry Crew’s Transition From Football to Acting
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Terry Crews Career NFL Statistics
Games played: 32
Tackles: 57
Assists: 38
After retiring from NFL in 1997, Crews moved to LA to pursue a career in acting. His first film was ‘Young Boys Incorporated‘ – that he had also co-produced.
Terry Crews made his Hollywood debut in 2000 with the Arnold Schwarzenegger movie, “The 6th Day.” Although Crews started his career with a big film, he failed to land a single gig for the following two years.
After spending a couple of years searching for work, Terry finally made his first big breakthrough. He got a role in the movie Friday After Next, playing Damon.
Trivia: In his autobiography ‘Manhood: How to Be a Better Man or Just Live with One,’ Terry Crews revealed that he was addicted to pornography. He underwent rehabilitation in 2010 to overcome his porn addiction.
Related: TOP 30 MUSCLE MOVIES
Terry Crews Fitness Principles
Crews is a hardcore Hollywood action hero. He spent four years as an NFL linebacker and still lifts with a dedication that would put many pro athletes to shame.
Here are some fitness principles Terry Crews swears by:
1. Do Not Be Scared of Failure
Terry Crews is not scared of pushing his boundaries, whether in a gym or on a movie set. Talking about comedy, Terry said, “Comedy is all about failure, and you need to learn how to fail because jokes don’t always work.”
The same could be said for working out as well. You would never realize your true potential until you go all-out in the gym. Bump up your training intensity, and you will be surprised by how much your body can endure.
2. You Get Better With Age
With age comes experience. Crews still trains with ridiculous intensity but has tweaked his workouts to better suit his busy schedule, age, and joints.
“As a young man, I could jump off a roof, fall on my back and get up without a problem. But now, if I stub my toe, I’m out for two weeks. It made me realize that instead of just working harder, I needed to work smarter. I used to lift lots of heavyweights for lots of reps, but it would wear me down. So I tried lowering the reps, and I found that if I just got two heavy reps in per set instead of five or six, I’d get more benefit from it. Plus I’d recover better, and I wouldn’t feel as tired.” – Terry Crews
According to The Expendables actor, you should experiment with different training techniques and figure out what works for your body. He believes that your workouts should always make you feel better, not worse.
Related: Benefits of High-Intensity Interval Training For Bodybuilders
3. Experiment With Food
Crews has been making adjustments to his diet regimen as he has gotten older.
Like many pros, Terry Crews used to eat five to six times a day when he was younger. But he eventually realized that he was eating too much and had to work out even harder to burn off the excess calories.
Terry is currently following an Intermittent Fasting (IF) diet that seems to be working wonderfully for him, but more on this later.
4. Run For a Better Physique
Terry Crews is an avid runner and runs four miles (6.5 km) a day. He claims to cover the distance in less than 30 minutes. On being asked about his running routine, Crews says, “I really notice the difference when I don’t run – I become irritable. I’m not the same person.”
Related: Why Running and Bodybuilding Are A Great Combination For Gains
5. Believe in Yourself
You need to set big goals for yourself and then have the faith and courage to pursue them. Terry believes in having people who want the best for you and see you succeed in your corner. You need to share your goals and progress with them. This close circle will keep you accountable in your transformation journey.
Check Out: Terry Crews Faces Off With CT Fletcher In This Intense Gym Session
Terry Crews Diet Program
Terry Crews does not believe in bulking or cutting. He believes in looking good all the time.
“I always stay about two weeks out from being able to take my shirt off.” – Terry Crews
Terry does not follow a typical Hollywood action star diet program. You will not see him gulping down 6-8 meals every day. And no, chicken breast and rice are not on his menu.
Crews follows a 16:8 Intermittent fasting (IF) diet. Meaning – He fasts for 16 hours straight and eats anywhere between 3-4 meals in an eight-hour window.
Terry eats his first meal at 2 pm, and his biggest meal comes at around 10 pm. During his fasting periods, he only drinks green tea and amino acids.
As per Terry, eating his biggest meal at night helps his body produce more testosterone and growth hormone while he sleeps – giving him more fuel for his workout for the next morning.
Related: Do Carbs at Night Make You Leaner or Fatter?
Terry Crews Diet Regimen
Meal #0 (5 am): A glass of amino acids. He drinks a gallon of amino acids a day.
Terry might also have a cup or two of coffee in a day, but with coconut oil and no sugar or cream. The oil provides healthy fats that his body needs in a fasting cycle.
Meal #1 (2 pm): Eggs and bacon with a salad, or a charcuterie board filled with salami, cheeses, bread, and of course, almonds.
Meal #2 (5 pm): Protein shake.
Meal #3 (8 pm): Bread, pasta, bison ribeye, sweet potatoes, and broccoli.
Snack (10 pm): Cheesecake/Pudding/Pie/Pinkberry
Terry Crews is a self-proclaimed dessert guy. He does not end his day without a slice of cheesecake or two. Terry being Terry uses almond flour as a base for the cheesecake as it provides him with essential healthy fats.
Cheat Days
Terry Crews follow the IF diet six days a week and allows himself one cheat day. On his cheat days, the Hollywood star eats whatever he wants – pizza, ice cream, pancakes, you name it.
Related: This Is How You Can Overcome A Cheat Meal
Terry Crews Workout Program
Terry’s athletic background and years of training experience weigh heavily in his training regimen. He prefers compound exercises such as power cleans and deadlifts as he believes these build “total-body power” and thicken his muscles.
After completing his functional routine, Terry focuses on specific muscle groups using isolation movements. Crews is an advocate of lifting heavy (especially for men in their 40s and 50s) as he believes it helps boost testosterone levels naturally.
Next Read: Isolation Vs. Compound Exercises: Strength, Weight Loss & More
Terry Crews Training Routine
Terry follows a five-day training routine and gives his body two days off to rest and recuperate from his workouts.
Monday: Legs
Warm-up: 5 minutes
Leg press: 4 sets of 10, 8, 6, 4 reps per set
Standing calf raise: 4 sets of 10, 8, 6, 4 reps per set
Hack squat: 4 sets of 10, 8, 6, 4 reps per set
Leg extension: 4 sets of 10, 8, 6, 4 reps per set
Hanging leg raise: 4 sets to failure
4-mile run
Terry Crews starts his workout routine with a leg workout. Unlike most lifters, Crews trains his calves in the middle of his leg training session. Remember: Figure out what works for you and stick with it. It is the fastest way of making progress in the gym.
Tuesday: Chest and Arms
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Incline bench press: 4 sets of 10, 8, 6, 4 reps per set
Barbell bench press: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 25, 18, 15, 10-12 reps per set
Dumbell curl: 4 sets of 10, 8, 6, 4 reps per set
Bicep curl 21s: 4 sets of 7 reps per set
Push-up and dip superset: 3 sets to failure
4-mile run
On Tuesday, Terry trains his chest and arms. The Brooklyn Nine-Nine star does not spend more than 1.5 hours in the gym. He keeps his rest duration between sets limited to 60 seconds. So, focus on keeping your intensity high throughout the workout.
Wednesday: Stretch, Abs, and Cardio
Warm-up: 5 minutes
Push-up: 4 sets of 15 reps
Stretching exercises
Shoulder Side lateral raise: 1 set of 10 reps
Reverse fly: 1 set of 10 reps
Hanging leg raise: 1 set to failure
Crunch: 1 set to failure
4-mile run
The third day of the week is a relatively easy day for Crews. He performs a series of stretching exercises to loosen his muscles and improve his mobility. He finishes the workout with a couple of ab exercises done to failure.
Thursday – Back
Warm-up: 5 minutes
Barbell deadlift: 4 sets of 10, 8, 6, 4 reps per set
Pull-up: 4 sets of 10, 8, 6, 4 reps per set
Side to side chin-up: 1 set per side at 6 reps per set, and 1 set in the middle at 3 reps
Reverse-grip bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Smith machine bent-over row: 4 sets of 10, 8, 6, 4 reps per set
Seated cable rows: 4 sets of 10, 8, 6, 4 reps per set
4-mile run
Terry follows a high-volume routine on his back day. He starts his back workout with deadlifts and then moves on to pull-ups for building width and ends with rowing exercises for thickness.
Friday – Shoulders and Plyometrics
Terry Crews includes a variety of exercises in his workouts to ensure he is targeting his muscles from every angle. Although his shoulder workout is short, he makes sure he has annihilated the muscle group by the end of the session.
Check Out: Top Hollywood A-Listers With Awesome Physiques
Supplements
Terry Crews relies on supplements to recover after his workouts and power him through his days. He uses the following supplements:
1. Multivitamins: Terry Crews takes vitamins thrice a day. It ensures that he is meeting his daily micronutrient goals.
2. Amino Acids: Crews wakes up at 4:45 am every day and eats his first meal nine hours later. He sips on amino acids throughout the day to keep his energy levels high.
3. Whey Protein: Protein is the building block of muscle. Terry has a protein shake between his lunch and dinner to ensure he is not burning off any muscle mass.
Next Read: TERRY CREWS’ SECRET UPPER BODY WORKOUT
Conclusion
Terry Crews know a thing or two-thousand about fitness. He has managed to maintain a ripped physique for 20 odd years. The Expendables star proves that age is just a number on your driver’s license.
If you were to internalize one thing from the Terry Crews workout and diet program, it should be this – experiment with a lot of new things and stick to what works for you – even if it means going against the grain.
Who do you think has the best physique in Hollywood? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Bodyweight Exercises to Build a Ripped Chest
Build a Shredded Chest with these Bodyweight Exercises
A broad and muscular chest has been the symbol of masculinity for a long time. Most people think benching heavy weights is the only way to build a chiseled chest. This is as far away from the truth as it can be.
Your body doesn’t know how much weight you’ve loaded onto the bar. All it knows is the amount of muscle fiber recruitment and tension placed upon it. Calisthenics athletes are a great example of using your own bodyweight to build a ripped chest.
Parallel Bar Dips
Parallel bar dips are a bad-ass exercise and will fill up your pecs with blood and lactic acid. We prefer the parallel bar dips over the bench dips as your lower body weight adds resistance in the bar dips whereas the bench dips take it off.
While performing the parallel bar dips make sure you bend forward a little as it will put more tension on your pectoral muscles and will eliminate the recruitment of the triceps. Maintaining a full range of motion in the bodyweight exercises is critical for the development of the muscles.
Barbell Rollout Flyes
Barbell rollout flyes aren’t for the faint-hearted. The rollout flyes are for the advanced lifters and include the use of a couple of barbells and weight plates. Don’t worry, you won’t have to lift any of it.
Get into the push-up position and place a barbell at each side, so one end of the barbells are next to your feet and the other is next to your shoulders. Grab the barbells at the start of the grip area and push them apart so your chest is almost touching the floor. Pull the barbells to the starting position where they should be under your shoulders and squeeze your pecs.
Push-Ups (Different Variations)
There are enough pushup variations that you can try a new one in every workout for months. Pushups are one of the basic functional exercises and are one of the first exercises people learn to perform.
You can perform the incline pushups if you want to train your upper pecs, decline pushups for the lower chest, normal pushups for the middle and overall chest mass. Advance forms include superman pushups, clap pushups, one-hand pushups etc.
Resistance Bands or TRX Flyes/Presses
TRX and resistance band flyes and presses are isolation exercises which can target the pecs from specific angles. Resistance bands are incredibly portable and can be taken along in a backpack or a suitcase while you’re traveling.
You can decrease the resistance on the bands by holding them close to the bottom or add resistance by grabbing the bands farther away from the ends. Tie the bands to a straight pole or hang them from a bar near the ceiling if you don’t have an access to a gym.
Isometric Exercises
Isometric exercises are one of the most underutilized exercises and don’t get their fair share of credit when it comes to building muscle mass and definition. The isometric exercises are a great way of building a mind-muscle connection. If done at the end of a workout isometric exercises can give you a muscle-ripping pump.
Isometric exercises are a type of strength training in which the joint angle and muscle length don’t change during contraction. Isometrics are done in static positions, rather than being dynamic through a range of motion.
Which is your favorite bodyweight 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.
This is How Your Training Should Change as You Get Advanced
How to Take Your Workouts to the Next Level
Sticking with the same training program for a long time is a sure shot way of hitting a plateau and stalling your gains. To get the most out of your workouts, your training techniques should develop and advance with you.
Improving your physique with every passing year is a constant quest for which you’ll have to work hard. Shocking your muscles is the only way to make them grow. If you follow the same training program in every workout, your muscles can get used to them and will refuse to grow.
Advanced Training Techniques
Advanced training techniques like the super, drop, giant, rest-pause sets, forces, cheat, 21 reps are a great way to shock your muscles and force them into growing. As you get advanced, you’ll have to be on the lookout for how to make your workouts harder.
Bodybuilders are always chasing the pump and you should be willing to leave your comfort zone and try new things. Changing the rep tempos and increasing the time under tension can do wonders for your muscle growth.
New Training Equipment
Use of new training equipment can be instrumental in sparking new muscle growth. Using an arm blaster, fat grips for your arm workouts, elastic bands for supersets or adding resistance, or using assistance tools like slingshots, knee, elbow sleeves can take your workouts to a whole new level.
If you have been working out at the same gym for a year or two, your body might get familiar with the machines. Changing gyms can help ignite muscle gains as the ergonomics of the machines will be new for your body.
Change Training Splits
Switching up your training days can be a good idea. If you train your chest on the international chest day, i.e. Monday, move it to the end of the week. Doing this can keep your muscles guessing.
You could also train two muscles groups in a single workout. Training two muscles in a single day allow you to train one muscle group twice a week which is a great way of bringing up lagging muscles.
Start a New Training Program
You’ll know your body is adapting to your training program when you stop getting a pump and see no positive changes in your muscles. Every training program intends to develop your muscles by following certain principles.
You can’t follow the same training program for building muscle, losing fat or toning your muscles and expect to see results. Make sure you don’t jump the gun and start an advanced program if you’re a beginner.
Time
As you advance in your training, the time you spend in the gym shouldn’t increase. Most people think spending more time training will get them better results. Your muscles don’t grow while you’re working out, they develop when you’re resting and are following a diet.
Incorporate advanced training techniques and make your workouts more intense so you can get a lot done in one hour at the gym. After the one hour mark, the time you spend in the gym will be inversely proportional to the effectiveness of your workout. Most people will do better by keeping their workouts short, intense and explosive.
When did you start training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Zac Perna’s Guide To Picture Perfect Abs
Checkout how Zac Perna has built incredible abs.
Zac Perna is an Australian fitness influencer, coach, and trainer born on 7 May 1995. Known for his engaging content, Perna is fast becoming one of the most popular personalities in the fitness industry.
Zac Perna first started working out at the age of 15. Growing up, he suffered from a negative body image and low self-esteem. Not long after joining a gym Zac fell head-over-heels in love with the fitness lifestyle and the positivity it breeds.
The positive influence of working out on his mental and physical well-being inspired Zac to work towards helping people achieve the same result.
“My goal is to personally change as many people’s lives for the better through an honest, genuine connection; educating in fitness and health. My vision is to become the leading fitness influencer in Australia to demonstrate the impact humility and a passion for change can have on spreading positivity and reaching your goals.” – Zac Perna on being asked about his coaching aim.
Zac Perna Stats
Name: Zac Perna
Height: 5’7″
Weight: 156 lbs
D.o.B: 7 May 1995
Zac Perna Diet
Contrary to what most people think, abs are made in the kitchen. The crunches and leg raises you do in the gym only help carve your abdomen.
If you want chiseled abs, you will need to do more than a few crunches. Everybody has abs. It is just that most of us love them so much that we keep them protected under a layer of fat – at least this is what I tell myself every time I look at my flab.
But how do you build abs in the kitchen, you ask?
Crafting Greek gods’ like abs requires you to stay away from junk food as they contain unhealthy amounts of fats, carbs, and sugar and increase your risk of weight gain.
On the other hand, ab building foods help boost metabolism, enhance fat burning, and keep you feeling full between meals.
Related: Generation Iron Management Signs Rising Fitness Star Zac Perna
Zac Perna Nutrition Tips For Building Abs
According to the Australian fitness star, he suffered in the initial days of his transformation because he had no clue about what to eat. To help his fans from falling into the same trap, Zac recommends:
1. Not Overcomplicate Your Diet
Zac Perna feels that most people obsess way too much about macro splits and other minute diet details. He recommends keeping it simple and focusing on eating healthy, especially if you are just getting started.
You should include a variety of fruits, vegetables, animal products in your diet and minimize processed food consumption. Cut out sugar, soft drinks, and processed food from your diet regimen and include nutrition-dense foods.
Next Read: 10 Best Food For Gaining Size and Strength
2. Educate Yourself
Even after arriving at the ‘perfect’ diet plan, you should never give up researching how to improve it. Zac advocates reading about dieting, different foods, macros, and calories, and how you can manipulate them to suit your goals.
Perna also recommends downloading a calorie tracking app and logging your everyday meals. By counting your calories, you will get a good idea of what you are eating and what you need to do to improve your physique.
3. Meal Prep
Zac Perna suggests learning how to cook delicious and healthy food. According to him, meal prep is an easy way to stay compliant and consistent.
Perna has tried all the meal prep methods and believes that cooking every three days works the best for staying consistent with your nutrition program as you do not need to freeze any meals, and the food stays fresh and delicious.
Zac Perna Diet Plan
Zac routinely switches between bulking and cutting phases. He increases his calorie intake during the off-season and cuts them back when prepping for a show.
Related: Zac Perna Breaks Down The TRUTH About Burning Fat
Zac Perna Bulking Diet
While some people like to dine at McDonald’s every day during their bulking cycle, Zac prefers eating clean when trying to put on muscle mass. Here is what he eats:
Meal #1: Tuna and rice (515 calories, 28g protein, 66g carbs, 14g fat)
Meal #2: 2 pieces of fruit during his workout (400 calories, 100g carbs)
Meal #3: Rice flakes and crumpets (932 calories, 45g protein, 160g carbs, 7g fat)
Meal #4: Beef sumo and white rice (820 calories, 61g protein, 80g carbs, 29g fat)
Meal #5: Salmon and egg rice (722 calories, 40g protein, 80g carbs, 23g fat)
Meal #6: Chicken and sweet potato (500 calories, 46g protein, 70g carbs, 3g fat)
Meal #7: Protein shake (130 calories, 25g protein, 1g carbs, 1g fat)
Next Read: Different Diets You Should Try to Build Muscle and Lose Fat
Zac Perna Shredding Diet
Unlike most athletes, Zac does not eat boring while leaning down for a show. He eats ice cream every day while shredding. Yes, you read that right. Here is Perna’s shredding diet regimen:
Meal #1: Japanese style omelet (207 calories, 17g protein, 4g carb, 13g fat)
Meal #2: Post-workout protein bowl (410 calories, 32g protein, 56g carbs, 4g fat)
Meal #3: Chicken tenders and potatoes (433 calories, 48g protein, 44g carbs, 8g fat)
Meal #4: Chicken thighs and mixed vegetables (412 calories, 38g protein, 0g carbs, 28g fat)
Meal #5: Protein ice cream (31g protein, 16g carbs, 10g fat)
Zac Perna Workout Principles
Being equipped with the correct training principles from the get-go can make all the difference in your transformation. Zac’s most important training tips include:
1. Finding the Right Training Time
Zac Perna prefers training early in the morning as, this way, he can start his day with what he loves the most. On top of that, his morning workout routine powers him to get through the rest of his day.
As per Perna, waking up early every day trains your body to perform in a state with distractions and teaches your mind to suck it up and do what has to be done.
2. Finding the Right Training Program
Zac believes that many people make the mistake of imitating someone else’s training routine. He recommends trying a variety of training routines and coming up with a personalized program based on what works the best for you.
3. Focus on Your Form
Perna is a huge advocate of starting small and focusing on your form in your initial days. If you train with poor form for three years and develop bad habits, you will end up doing the same thing for another three years, but probably with twice the amount of weight, increasing your chances of injury.
On top of that, unlearning the bad habits can take a lot of time and set you back on your transformation journey by a big margin. Zac Perna recommends focusing on the eccentric and concentric parts of every lift as it can help improve your mind-muscle connection and leave you with a muscle-ripping pump.
Related: 6 Ways To Improve Your Mind-Muscle Connection
4. The Ideal Rep Range
According to Zac Perna, if you are looking to build muscle mass, you should be performing anywhere between 8-12 reps of every exercise. If you want to build strength, do six reps or less.
On the other hand, if you want to work on your endurance, target 20-25 reps. Zac is a proponent of lifting heavy and believes in using a weight that helps him reach muscle failure between 8-12 reps.
5. Do Not Overlook the Importance of Rest
The YouTube sensation believes that the importance of rest is often overlooked, and most beginners are attracted to the ‘hardcore’ training philosophy and end up adopting the “rest when I’m dead” approach.
Remember: You break muscle when you are in the gym, and growth occurs outside when you are resting.
If you do not give your body enough time to rest and recuperate from your workouts, you will fail to improve and grow. Rest is especially important in cases of small muscle groups like abs, arms, and calves. If you train them every day, you will end up overtraining them.
Check Out: This Awesome Zac Perna Home Workout Routine is Simple Yet Effective
Zac Perna Ab Workout
Zac follows a circuit training routine for his abdomen. It helps him annihilate his abs in a short period. His ab workouts do not last more than 15-20 minutes.
The fitness athlete focuses on contracting his abs with every rep and hits them from every angle possible to ensure overall development. Perna also advocates not going too heavy while training abs or hitting them too often as, like every other muscle group, they too are a muscle, and you might end up with a bloated-looking gut.
Zac Perna Ab Training Routine
Circuit Training: 4 circuits of 4 exercises
In the circuit, you will not be taking a break between the exercises but are allowed a one-minute rest after completing one circle. You will complete four circuits in total.
Must Read: Top Signs Of Overtraining And How To Avoid It & Tackle Fatigue
1. Hanging Leg Raise: 15-20 reps
Steps:
Grab a pull-up bar with a shoulder-width overhand grip.
Your body should be in a straight line at the starting position. Keep your toes pointed throughout the exercise.
Lift your legs in front of you while keeping your upper body stable and maintaining a slight bend in your knees.
Raise your legs until your legs are slightly above parallel to the floor.
Exhale sharply at the top of the movement and contract your abs.
Slowly return to the starting position.
Repeat for recommended reps.
Make sure you are not using momentum by swinging back and forth to lift your legs.
Zac’s Tip: On the way up, lift your hips along with your legs. Limiting the movement to your legs will result in greater hip flexor recruitment.
2. Rope Crunch: 15-20 reps
Steps:
Set the pulley machine at the highest setting, add a rope attachment and position yourself beneath it, on your knees and facing the machine.
Reach up and grab the rope attachment with a neutral grip (palms facing each other).
Pull the rope down until your hands are next to your ears.
Crunch down, lowering your elbows to your knees.
Exhale and contract your abs at the bottom of the movement.
Return to the starting position with a slow and controlled movement.
Repeat for recommended reps.
Zac’s Tip: The rope crunch is one of Zac’s favorite ab exercises. He uses a moderate weight on the exercise. Using more weight than you can handle takes away the tension from your abs and puts it on your back.
3. Cable Oblique Side Crunch: 15-20 reps (each side)
Steps:
Set the pulley machine at its highest setting and add a D-handle attachment.
Position yourself beneath the D-handle, on your knees with your left side towards the pulley machine.
Reach up with your right arm and grab the handle with an overhand grip.
Place your left hand on the obliques on your right side.
While breathing out, perform a crunch on your right side and contract your obliques at the bottom of the movement.
Instead of bending to your right, perform a diagonal crunch so that your obliques get the most work.
Return to the starting position.
Repeat for recommended reps before switching sides.
Zac’s Tip: In the side crunch, your goal should be oblique annihilation. Use a lightweight and focus on following the perfect form.
4. Vacuum: 1 Minute
Steps:
Bend at your waist and support your upper body with your hands on a table or dumbbell rack around hip height.
Take in a deep breath through your nose and then blow it out through your mouth sharply until you feel there is no more air left in your lungs.
With your lungs devoid of air, pull your abdominal column in by inhaling sharply through your nose.
While performing the final step, try to touch your navel to your spine.
Note: At first, it will be hard to hold a vacuum for even 10 seconds. Practice it repeatedly throughout the day until you hit the 1-minute mark.
Zac’s Tip: Everyone focuses on ab moves that hit the visible rectus abdominis, the six-pack muscle. But they skip the transverse abdominis, or TVA, which is the deepest layer of abdominal muscles. Performing the vacuum pose trains the TVA which, in turn, helps stabilize your core.
Next Read: Pump With Perna: Massive Chest Workout With Zac Perna
Wrapping Up
Zac Perna takes a mindful approach to his training, diet, and recovery programs. His training and diet routine focuses on getting the best bang for his buck.
Building a picture-perfect midsection requires discipline, patience, and persistence. Now that you have all the tools, we look forward to seeing your transformation. God speed!
Who is your favorite fitness YouTuber? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Best Exercises For Massive Forearms
Do These 5 Exercises For Big Forearms
Forearms are one of the most underrated muscle groups, and most people overlook training them. If you’re someone who prefers wearing t-shirts, your forearms are more exposed than your biceps, so why not try and give them the love they deserve. While people may not look directly at your forearms, a set of solid and strong forearms can add to your physique and make others certainly envy you.
Even if you’re someone who focuses on training forearms, they can be a challenging muscle group to build up. They are one of the top areas that people struggle with and often find themselves plateauing. We want to make sure we focus on those muscles that others envy. A common mistake is that there are only a few exercises to work your forearms. That is not true. Plenty of compound movements will give your forearms a burn so they grow. What you will find however is that there are certain exercises perfect for building and isolating your forearms, so they grow.
Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are. Training your forearms as accessory muscles isn’t enough to add muscle mass. You need to treat them as you would treat any other muscle group. As a bodybuilder, or someone seeking a well-rounded physique, don’t neglect a body part that is most visible most often. A set of forearms that will stand out and only add to your symmetry is exactly what you need to see the growth and overall gains you want most.
That’s why we’ve put together this list of the five best exercises for how to get bigger forearms. If done right, this will get you on the path to building massive forearms to be proud of. With the right approach and proper training, you will be well on your way to seeing effective gains all while giving your forearms the love they deserve.
Anatomy of the Forearms
Your forearms are made up of three muscles/ muscle groups, all working for their own benefit respectively. Your brachioradialis is the muscle that flexes the forearm at the elbow (1). Certain exercises like hammer curls are great for this muscle.
Your flexors are located on the posterior side of the forearm and are responsible for wrist extension, finger extension, and forearm supination, so turning your palm upward and outward. An exercise like the barbell wrist curl is a good one for flexors.
The extensor muscles are located on the anterior of the forearm and deal mainly with flexion and pronation, rotating your forearm so your palm is backwards and downwards. The dumbbell wrist extension exercise is a good exercise to perform for forearm growth.
Benefits Of Strong Forearms
Having strong forearms is important when it comes to those of us who lift for a number of reasons. They first provide for better grip strength and as we work up in weight, it is important for us to realize that we need to have a solid and secure grip so our gains never falter (2). They also provide for bicep stability and will work improve all those big lifts that deal with your biceps and other body parts. Plus, they will provide for a more rounded and symmetrical physique that others will definitely envy.
5 Best Exercises For Massive Forearms
As promised, we wanted to share the 5 best exercises for massive forearms. Knowing the right exercises and having the right approach to training will better prepare you to tackle any workout. While forearms tend to be overlooked, these exercises will give you great gains and make you see the progress you want most.
Let’s take a look at these best 5 forearm exercises so you can have the best for all your gains.
1. Barbell Wrist Curls
Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors.
The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can while lowering the barbell. Let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.
2. Barbell Reverse Wrist Curls
Barbell reverse curls is another common forearm exercise but is a little harder as compared to the normal wrist curls. Use a wrist curl machine if you have access to it at your gym or use a flat bench.
You will be lifting lighter weights in this exercise as compared to the normal wrist curls. Grab the bar with an overhand monkey (thumbs over the barbell) grip. A monkey grip helps in better targeting your forearms better. The reverse wrist curls work the extensor muscles.
3. Behind the Back Cable Wrist Curls
Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.
Stand with your back towards the cable pulley machine and grab a straight bar. Curl the bar and hold the movement at the contraction for a couple of seconds. This exercise focuses on your brachioradialis and flexors.
4. Reverse Grip Barbell Curls
Reverse grip barbell curls are a compound exercise and will help you in developing muscle mass and strength in your forearms. Holding the barbell with an overhand monkey grip will make your forearms work harder to hold onto the bar.
Keep your elbows pinched to your sides and curl the barbell. Keep the reps slow and controlled and squeeze your forearms and biceps at the top of the movement. The reverse grip barbell curls work the extensors.
5. Farmer’s Walk
Farmer’s walk helps in building forearm size and grip strength which can carry over to other exercises. The farmer’s walk is also one of the easiest exercises to perform. Grab a pair of dumbbells and walk around until you can’t hold onto the dumbbells anymore.
Another variation of this exercise is the pinch carries. In pinch carriers, you need to pinch together two plates so they don’t slip. Pinch carries activate your forearms by forcing you to squeeze your fingers so the plates don’t separate.
Recommended Forearms Workout
With so many workouts out there, finding a good forearms workout may be challenging. We wanted to share a great one with you so you can tackle your arm goals with no problem.
Exercises
Sets
Reps
Barbell Wrist Curls
3
15
Barbell Reverse Wrist Curls
3
15
Behind The Back Cable Wrist Curls
3
12
Reverse Grip Barbell Curls
3
12
Farmer’s Walk
2
1 minute
Tip: Use a Thick Bar or Fat Gripz
Another way for how to get bigger forearms is to increase the muscle fiber recruitment of the forearm muscles and grip is to use a thicker bar. Conventional barbells and dumbbells have one-inch handles, but you can use thicker bars to make the forearms work harder. Thicker bars also provide a greater stimulus for your forearms to grow stronger and larger. It would be worth trying this out for you will get great benefits that can work towards your goals with a solid bar.
Supplements For Bigger Forearms
When looking to enhance forearm growth, looking to the right supplements will prove to be worthwhile for growth and recovery. A solid pre-workout can work to provide energy and push past fatigue while also aiding in increased blood flow so your forearm muscles really start to grow. On top of that, a protein supplement for those post-workout gains will work to boost protein synthesis and allow those muscle tears to heal producing more muscle. Creatine is also great for increasing strength and size and for those really looking to put on mass and muscle, a mass gainer is a great option to advance your gains.
Wrap Up
Getting bigger forearms can make those arms of yours truly pop. How to get bigger forearms may seem challenging, but with this workout and some great supplements, you are well on your way to making that happen. Don’t neglect your forearms and give yourself the best chance at overall success by putting these 5 best exercises for massive forearms into your routine.
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
References
Mitchell, B.; et al. (2021). “Anatomy, Shoulder and Upper Limb, Forearm Muscles”. (source)
Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
The Ultimate Pre-Exhaust Quad Workout for Strength & Size
Using the Pre-Exhaust Method to Unlock Gains
If you are a keen gym goer, it is likely you are in one of two camps – either you love training legs or absolutely dread it.It is imperative that we train all body parts equally – that means no skipping leg day! Completing tough leg sessions, regardless of whether you enjoy it or not, is a critical part of comprehensive strength training.
There is no denying that leg sessions are challenging enough already, however, there may be times where it is necessary to add even more intensity to your lower body sessions. The two most common reasons for increasing the intensity of these sessions is to allow you to move beyond a training plateau or to keep your training fresh and interesting.This article will provide detail on pre-exhaustion, it’s application and will also provide a pre-exhaust routine that can be used to improve quad strength & size.
Leg Day Exercise Selection
There are two types of exercises that make up the majority of strength training sessions – compound and isolation exercises.A combination of compound and isolation exercise is best for comprehensive strength and size development (1).A typical leg day session will focus on compound exercises initially; these are exercises that involve a great number of muscles and consequently allow you to lift heavy loads. Some examples of effective lower body compound exercises include the squat, deadlift, lunge and leg press.
On completion of a number of compound exercises, the session then ends with a couple of isolation exercises which are single-joint movements that target specific muscle groups. The leg extension, leg curl, and calf raise are all great examples of lower body isolation exercises.To effectively apply the pre-exhaust strategy, simply reverse the order of compound and isolation so that you start with an isolation exercise first before completing compounds (2).The purpose of this is to significantly fatigue a specific muscle group so that it becomes the weak link in the consequent compound lifts.Evidently, building fatigue through an isolation exercise will make the following compound exercises significantly more challenging.The pre-exhaust technique is great for targeting specific muscle groups. If you are aware that one muscle group is lagging behind or is weak, it may be an idea to utilize pre-exhaust.Therefore, to target and develop the quads you will first perform leg extensions and then follow it up with a range of compound moves such as squats, lunges, and presses. As a result, the quad will highly fatigue while the posterior chain (glutes, hamstrings & calves) remain relatively fresh.The method ensures that the quads will be worked maximally to bring about optimal adaptations without placing too much stress on other muscles.
Pre-Exhaust Training Considerations
By switching the order of the exercises, you will find that you are noticeably stronger with the pre-exhaust isolation exercise.Normally, the isolation exercises come last in the conventional leg sessions and therefore fatigue is a factor, but because you are completing the isolation first, the muscles are not fatigued.
Conversely, you will find that you are significantly weaker with the compound lifts – once again for the same reason. This certainly has it’s benefits and disadvantages.The benefit of this method is that you will be able to expose the quads to a greater load and stress than they are used to which will force them to adapt quickly.Although low reps and heavy weight are often prioritized in strength training, it is important to avoid low reps with the pre-exhaust method.
The reason for this is that with isolation exercises (specifically the leg extension and curl), lifting extremely heavy loads may put a large amount of stress through the knee joint (3).As a result, if lifting heavy loads for low reps, the chances of experiencing a serious injury to the knee are increased. Therefore, the recommendation for pre-exhaust exercise is to keep the weight light to moderate and aim for a higher rep range (8 reps or more).The biggest drawback to pre-exhaust training is that the amount of weight that you can shift with your compound movements will reduce.The weight that you normally use for squats, deadlifts, and presses is going to feel a lot heavier than normal due to the build-up of fatigue in the quads.In addition, building fatigue and getting the pump early on in the session may mean that you also find proprioceptive abilities (such as balance & coordination) to be a lot more challenging.
Therefore, it may be beneficial to substitute free weight exercises for machine-based exercises as they do not demand a great degree of balance and coordination.Once you have figured out what works best for you in terms of weight, reps, and equipment, you may find that the pre-exhaust technique actually reduces the amount of joint stress in the long run.As a result, you may find that a range of exercises that were previously “off-limits” and now much more manageable. A number of athletes and lifters who have lower body issues commonly use pre-exhaust routines so that they can use light loads yet still work to muscular failure.Therefore, for those who are unable to use heavy loads for whatever reason, pre-exhaust is recommended as it will allow for effective training while using lighter and safer loads.
When to Apply Pre-Exhaust
As mentioned earlier, there may be a couple of reasons why you may wish to incorporate the pre-exhaust method into your workouts.The main reason to use the pre-exhaust method is to stimulate new gains in strength and size. If you are at an intermediate or advanced stage with your training, there may be times where progress slows. This is because the body is at the stage where it can comfortably deal with the demands of training.Therefore, it is necessary to increase the amount of stress that the muscles experience in order for the adaptation process to begin once again.Utilizing advanced training techniques (like the pre-exhaust) into your workouts is one straightforward method that can be used to increase the demand placed on the muscles (4).If you are a strength training beginner, feel free to try out pre-exhaust however, be aware that it is not necessary to bring about change at your stage.Focusing on the basics will yield the best results for novices and advanced training methods such as pre-exhaust are typically not required.
The second reason why you may want to utilize pre-exhaust is to bring some variation to your training program.Performing the same exercises with the same number of sets and reps for months and months can become mundane and may negatively impact motivation levels as a result.Declining motivation can have an impact on exercise adherence which will then impact how quickly you improve.One of the best methods of maintaining motivation levels and adherence is to keep training interesting and enjoyable. Therefore, bringing in new training methods, exercises and set schemes can be useful.
Pre-Exhaust Quad Workout
You can add the following pre-exhaust quad workout into your training program or can adapt it to pre-exhaust the hamstrings or glutes instead.The following workout starts with leg extensions to isolate and pre-exhaust the quads before moving into conventional compound strength training exercises.The rep range is kept relatively moderate (with the majority of the sets between 6 – 12 reps) as lifting extremely heavy loads while in a fatigued state can be risky.
Exercise
Sets x Reps
Leg Extensions
3 x 8, 3 x 12
Leg Press
3 x 6-8
Hack Squat
3 x 6
Smith Machine Squat
3 x 10-12
Romanian Deadlift
4 x 10-12
Standing Calf Raises
2 x 12, 2 x 20
Workout Notes:
– Ensure you perform a full and comprehensive warm-up prior to beginning this routine. Perform a number of warm-up sets first and ensure you differentiate between warm-up sets and pre-exhaust sets.– To pre-exhaust the hamstrings rather than the quads, simply switch out the leg extension and replace it with the leg curl. – For the glutes, switch the leg extension out for either the cable pull-through or single leg glute kickback.– To add more fatigue to the targeted muscle, add a couple more sets of the first exercise. In this case, look to complete as many as 6 sets of leg extensions before moving onto your compounds.– Having completed the pre-exhaust sets, use a variety of compound exercises that will place a great demand on the body.– Always be willing to go a little lighter than normal or to switch to a machine-based version of the exercise – fatigue will be a real factor that will influence how you perform.– Select a weight that causes you to reach muscular failure by the time you have completed all the reps. Because your muscles are pre-fatigued, you will not lift the same amount of weight that you normally would.
Final Word
Providing that training is properly planned and executed, pre-exhaust is a great method that will heavily fatigue the target muscle and apply enough stress to bring about substantial changes in both strength and size.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Soares, Enrico Gori; Brown, Lee E.; Gomes, Willy Andrade; Corrêa, Daniel Alves; Serpa, Érica Paes; da Silva, Josinaldo Jarbas; Junior, Guanis de Barros Vilela; Fioravanti, Gustavo zorzi; Aoki, Marcelo Saldanha; Lopes, Charles Ricardo; Marchetti, Paulo Henrique (February 23, 2016). “Comparison Between Pre-Exhaustion and Traditional Exercise Order on Muscle Activation and Performance in Trained Men”. Journal of Sports Science & Medicine. 15 (1): 111–117. ISSN 1303-2968. PMC 4763829. PMID 26957933.
3-Grood, E. S.; Suntay, W. J.; Noyes, F. R.; Butler, D. L. (1984-06). “Biomechanics of the knee-extension exercise. Effect of cutting the anterior cruciate ligament”. The Journal of Bone and Joint Surgery. American Volume. 66 (5): 725–734. ISSN 0021-9355. PMID 6725319.
4-Wallace, William; Ugrinowitsch, Carlos; Stefan, Matt; Rauch, Jacob; Barakat, Christopher; Shields, Kevin; Barninger, Andrew; Barroso, Renato; De Souza, Eduardo O. (January 6, 2019). “Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals”. Sports. 7 (1). doi:10.3390/sports7010014. ISSN 2075-4663. PMC 6359665. PMID 30621334.
New Arrival Workout Equipment on Amazon to Look Out for in 2022
2022 is going to be a busy year for gym lovers, all thanks to reduced covid-19 restrictions. Most will get the opportunity to visit their favorite gym and acquire that killer body they’ve always dreamed of. However, we are not sure things will be completely normal given the unpredictable nature of the pandemic. It won’t come as a surprise if the majority of the human population would still be under partial or total lockdown as the new year begins. Nevertheless, some will choose to work out at home irrespective of how the situation is going to be. We have prepared for you a list of the latest workout equipment on amazon for your training and workout needs in 2022.
Marcy Smith Machine Weight Bench
Marcy Smith weight bench is full-body workout equipment you can easily install at your home for a cost of about $1600. Bodybuilders and fitness lovers who go for this machine are assured of a toned and fit physique. Most importantly, the equipment combines several features such as linear bearings, precision, pulley system, among others to give you an all-around workout. Additionally, it comes with an Olympic free weight rack and smith system for professional/competitive bodybuilders.
> > Marcy Smith Machine Weight Bench > Health & Fitness Under Desk Foot Pedal > Battle Rope for CrossFit & Undulation Training
Why You Should Be Doing Full-Body Workouts
Reasons For Performing Full-Body Workouts
If you’ve been following a program where you train a single or double muscle group 5-6 days a week but can’t see desired results, it’s time you consider switching to a full-body training routine.
When we say ‘a full-body workout’, we’re referring to a workout where you train at least three muscle groups in a single training session which should include both your upper and lower body.
Break The Plateau
Performing the same workouts over and over again can lead you to hit a plateau. If you know anything about muscle plateaus, you’ll know it’s better to avoid one rather than finding ways of breaking it.
Following a full-body training routine can help you break and/or avoid a plateau. You should add variety to your full-body sessions so that your muscles never get used to your training program.
Improves Your Cardiovascular Health
Many serious lifters dismiss the full-body training programs calling them some CrossFit WOD fad which will go away soon. The high-intensity training style isn’t given its fair share of credit when it comes to its testosterone boosting, cardiovascular, and CNS health improving benefits.
Most resistance training approaches don’t put your cardiovascular system under stress as there is plenty of time to recover between exercises. The full-body workouts can improve your overall health by using HIIT routines.
Burn Fat
If you’ve ever performed a full-body workout, you’ll know that it can be exhausting. The good news is, the annihilation after a full-body training session can be incredibly effective in melting your body fat like butter.
If your primary goal is to shed weight and lose some inches from your waist, you should follow a full-body program. The HIIT workouts are also great for bros who’re prepping for a contest or want to improve their muscle definition.
Hit Failure Every Time
Leaving the gym without a pump can be depressing. While following a low-moderate intensity workout, variables like mind-muscle connection, rest between sets, form come into play which can hamper your muscle pumps.
On the other hand, you’re almost guaranteed to get (and maintain) a nasty pump during your full-body workout because of the sheer intensity of the training style. If you shy away from hitting failure in every workout, the full-body workouts are sure to cause a paradigm shift.
Shorter Workouts
Many people never get on the fitness bandwagon because they can’t take out 2-3 hours for a workout every day. Following a full-body workout is the perfect solution to this problem as you’ll wrap up your workouts within 45-60 minutes.
Since the full-body workouts have ample bodyweight exercises, you’ll never have an excuse for missing a training session. You could train in the comfort of your home early in the morning, late at night or anytime in between.
Do you train on Sundays? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.